Ingredients
3oz Whole Grain Pasta
6oz Already peeled/cooked Shrimp
Dash of Parsley Flakes
Freshly Minced Garlic (2 cloves)
Can't Believe its not Butter SPRAY BOTTLE
Directions:
Put up a pot of water to a boil for the pasta.
In separate pan, cook shrimp, until its fully cooked. Take the I Can't Believe Its Not Butter SPRAY bottle and unscrew the top to pour generously on the shrimp (its important to buy the spray version since its the only version that is fat free). Place minced garlic in the pan with the shrimp and butter for about 3 minutes until the butter becomes almost translucent. Add parsley flakes, let it sit for another minute. And the shrimp is done!
Once pasta is cooked, pour the shrimp with sauce over the pasta AND ENJOY!
Macronutrients:
Pro:46g
Carbs:60g
Fat: 4.5
Cals 460
Video of the Week
Three Exercises to Develop a Vtaper
Until Next week
Stick to your goals,
Anthony
Interested in Online Personal Training?
Visit my website
www.AntBevFitness.com
Have any questions? Send me an email and ask :)
Make sure you do at least 2 things today...
1. Join my Facebook FanPage
2. Subscribe to my awesome Youtube Channel
Saturday, March 2, 2013
How to get the most out of your cardio
How many of you want to spend your valuable time in the gym doing hours upon hours of cardio to lose bodyfat? I am sure many of you are already doing 30-60 minutes of boring cardio. I have discovered a new method to do your cardio in a more effective and efficient manner, saving you all time and energy. It’s not going to be easy but I can guarantee you will burn more bodyfat this way as well as have more time for your life outside the gym, how can anyone argue with that?
The answer to all this is High Intensity Interval Cardio (HIIT)! Now you all are probably saying, “I have tried high intensity cardio and its nothing special”. Well, you haven’t done it the Ant Bev Fitness way yet! I have come up with the perfect way to perform High Intensity Interval Cardio that will progressively overload your cardio vascular system (basically improving your cardiovascular ability as well as your cardiovascular health) and burn more bodyfat.
So why is HIIT Cardio is so important:
Essentially High Intensity Interval Cardio (HIIT) does 3 things that
Regular Cardio does not
1) it keeps your metabolic rate elevated for a longer period post cardio
2) it increases your mitochondrial production (mitochondria are the organelles in the cell where fat oxidation occurs)
3) it increases the activity of the enzymes in the mitochondria.
So because of 2 & 3 you actually increase your CAPACITY to burn fat, as well as the rate at which you burn fat; even at rest
So without further adieu here is my HIIT Cardio Protocol:
Your First Cardio Session ex:
-Stretch your legs out thoroughly
-5 min warm-up on either a treadmill or elliptical
-Once you finish warming up proceed to the Recumbent Bike
-Start the bike up and set the time for 10 minutes and choose a level that is difficult but not to difficult
- Once the 10 minutes are done track the:
Calories Burned, Distance Traveled, Level, and the Average RPM
- Then perform a 5-10 minute cooldown
And that’s it!
Perform this twice a week, either on your off days or 6 hours after your weight training sessions
Now your next session of cardio you should strive to beat all those current numbers. It is really that easy. Each one of your cardio sessions will be progressive, so each cardio session builds off of the last one. This will make you strive for more during each session forcing each one of your cardio sessions to be better then the previous! So if for your first cardio session you burn 100 calories, think of how many calories you will burn 3 weeks down the line!
Pattern for Progression
You will have to progress the amount of time you will be performing your cardio.
I recommend starting with at least twice per week, Remember everyone is different (some might need more, some less, some longer, some shorter, etc) and this protocol might not work for you but use it as an example:
Week 1
10 min HIIT, 2x’s per week
Week 2
10 min HIIT, 2x’s per week
Week 3
10 min HIIT, 2x’s per week
Week 4
10 min HIIT, 2x’s per week
Week 5 (either up the amount of times per week or the amount of time but it depends on your goals)
12 min HIIT, 2x’s per week
Week 6
12 min HIIT, 2x’s per week
Etc
General Rules
-When adding time add 2 minutes at a time
- Remember if your losing weight/bodyfat you might not need to change your cardio
- Keep track of every session and do everything in your power to beat those previous numbers!!
Client Transformation of the Week
Recipe of the Week: Healthy Shrimp Scampi
Ingredients
3oz Whole Grain Pasta
6oz Already peeled/cooked Shrimp
Dash of Parsley Flakes
Freshly Minced Garlic (2 cloves)
Can't Believe its not Butter SPRAY BOTTLE
Directions:
Put up a pot of water to a boil for the pasta.
In separate pan, cook shrimp, until its fully cooked. Take the I Can't Believe Its Not Butter SPRAY bottle and unscrew the top to pour generously on the shrimp (its important to buy the spray version since its the only version that is fat free). Place minced garlic in the pan with the shrimp and butter for about 3 minutes until the butter becomes almost translucent. Add parsley flakes, let it sit for another minute. And the shrimp is done!
Once pasta is cooked, pour the shrimp with sauce over the pasta AND ENJOY!
Macronutrients:
Pro:46g
Carbs:60g
Fat: 4.5
Cals 460
Video of the Week
Three Exercises to Develop a Vtaper
Until Next week
Stick to your goals,
Anthony
Interested in Online Personal Training?
Visit my website
www.AntBevFitness.com
Have any questions? Send me an email and ask :)
Make sure you do at least 2 things today...
1. Join my Facebook FanPage
2. Subscribe to my awesome Youtube Channel
Ingredients
3oz Whole Grain Pasta
6oz Already peeled/cooked Shrimp
Dash of Parsley Flakes
Freshly Minced Garlic (2 cloves)
Can't Believe its not Butter SPRAY BOTTLE
Directions:
Put up a pot of water to a boil for the pasta.
In separate pan, cook shrimp, until its fully cooked. Take the I Can't Believe Its Not Butter SPRAY bottle and unscrew the top to pour generously on the shrimp (its important to buy the spray version since its the only version that is fat free). Place minced garlic in the pan with the shrimp and butter for about 3 minutes until the butter becomes almost translucent. Add parsley flakes, let it sit for another minute. And the shrimp is done!
Once pasta is cooked, pour the shrimp with sauce over the pasta AND ENJOY!
Macronutrients:
Pro:46g
Carbs:60g
Fat: 4.5
Cals 460
Video of the Week
Three Exercises to Develop a Vtaper
Until Next week
Stick to your goals,
Anthony
Interested in Online Personal Training?
Visit my website
www.AntBevFitness.com
Have any questions? Send me an email and ask :)
Make sure you do at least 2 things today...
1. Join my Facebook FanPage
2. Subscribe to my awesome Youtube Channel
Sunday, June 7, 2009
A New Female Client Contest
I will be giving a bottle of Kre-A-Fem to the client who loses the most bodyfat in the next 30 days!!
What is Kre-A-Fem??
What It Is?
Over this past year, AAEFX has been introducing women from all walks of life to their creatine technology called Kre-Alkalyn EFX. And the response has been nearly the same from "Soccer Moms" to high-level fitness competitors: They overwhelmingly fell in love with it! Why? Because they all had previous bad experiences with creatine. Thanks to this multi-patented creatine technology, we've eliminated all these negatives, especially the infamous creatine bloat!
What It Does
Now AAEFX have taken this technology even further and created Kre-a-fem: the only creatine product in the world formulated specifically for women. This amazing formula also contains specially chosen ingredients to promote hormonal balance, better health, and help combat the stress of daily living. Our breakthrough allows women of all shapes, ages, and fitness goals to quickly increase their strength, change the shape of their bodies, recover faster, and experience more stimulant-free energy than ever before. They're powering through their day and workouts without a single side-effect, especially the jitters caused by caffeine.
Women Everywhere Are RAVING About All New Kre-a-fem Because They Love:
No bloating or water retention
Increases in energy…stimulant free!
The change in body shale and weight
Increases in strength
Their renewed passion for exercise
Feeling better to meet life’s daily demands
How they look and feel
Kre-a-fem is already widely known as "Curves in a Capsule" for one very powerful reason: IT WORKS!
The following is a breakdown of what Kre-A-Fem consists of:
Kre-Alkalyn EFX
Calcium (as chelate) - This popular mineral was chosen for 6 impressive reasons. Research suggests calcium:
1) Is useful for the prevention and treatment of osteoporosis
2) May aid in the prevention of certain cancers
3) Can be used in the treatment of high blood pressure
4) May lower cholesterol and guard against cardiovascular disease
5) Can act as a natural tranquilizer for sleep purposes
6) Helps alleviate legs cramps
Black Cohosh Extract - Clinical evidence suggests Black Cohosh provides numerous health advantages for women of all ages. But its most prominent benefit is helping to reduce the symptoms of premenstrual and menopausal symptoms.
Soy Isoflavone Extract - Soy Isoflavones are used medicinally primarily because of their estrogen-regulating properties.Benefits include prevention of plaque formation in blood vessels, can help reduce psoriasis, may be an effective aid against certain forms of cancer and osteoporosis, while also easing menopausal symptom in some women.
Magnesium (as chelate) - This vital mineral was added to Kre-a-fem because it is necessary for the production of cellular energy, muscle contraction, and every major biological process. Magnesium works with calcium to produce ATP(adenosine triphosphate), a special molecule in cells that stores the energy we need to do just about everything we do.
Iron (as chelate) - Not only is iron enormously important for good health, but it has also been shown that muscular performance depends on adequate availability of this critical mineral.
CoQ10 - CoQ10 is a vitamin-like nutrient found in cells. It is involved in the process of cellular energy production. While it may have a number health related benefits, CoQ10's most notable is its possible impact on Cardiovascular disease. It
has also been shown to revitalize the immune system.
As you can see Kre-Alkalyn is obviously the main formula. The only things that make this supplement aimed towards women is: Black Cohosh Extract & Soy Isoflavone Extract.
Good Luck to all you women!!!
Where can you purchase Kre-A-Fem?
http://www.bodybuilding.com/store/aap/fem.html
What is Kre-A-Fem??
What It Is?
Over this past year, AAEFX has been introducing women from all walks of life to their creatine technology called Kre-Alkalyn EFX. And the response has been nearly the same from "Soccer Moms" to high-level fitness competitors: They overwhelmingly fell in love with it! Why? Because they all had previous bad experiences with creatine. Thanks to this multi-patented creatine technology, we've eliminated all these negatives, especially the infamous creatine bloat!
What It Does
Now AAEFX have taken this technology even further and created Kre-a-fem: the only creatine product in the world formulated specifically for women. This amazing formula also contains specially chosen ingredients to promote hormonal balance, better health, and help combat the stress of daily living. Our breakthrough allows women of all shapes, ages, and fitness goals to quickly increase their strength, change the shape of their bodies, recover faster, and experience more stimulant-free energy than ever before. They're powering through their day and workouts without a single side-effect, especially the jitters caused by caffeine.
Women Everywhere Are RAVING About All New Kre-a-fem Because They Love:
No bloating or water retention
Increases in energy…stimulant free!
The change in body shale and weight
Increases in strength
Their renewed passion for exercise
Feeling better to meet life’s daily demands
How they look and feel
Kre-a-fem is already widely known as "Curves in a Capsule" for one very powerful reason: IT WORKS!
The following is a breakdown of what Kre-A-Fem consists of:
Kre-Alkalyn EFX
Calcium (as chelate) - This popular mineral was chosen for 6 impressive reasons. Research suggests calcium:
1) Is useful for the prevention and treatment of osteoporosis
2) May aid in the prevention of certain cancers
3) Can be used in the treatment of high blood pressure
4) May lower cholesterol and guard against cardiovascular disease
5) Can act as a natural tranquilizer for sleep purposes
6) Helps alleviate legs cramps
Black Cohosh Extract - Clinical evidence suggests Black Cohosh provides numerous health advantages for women of all ages. But its most prominent benefit is helping to reduce the symptoms of premenstrual and menopausal symptoms.
Soy Isoflavone Extract - Soy Isoflavones are used medicinally primarily because of their estrogen-regulating properties.Benefits include prevention of plaque formation in blood vessels, can help reduce psoriasis, may be an effective aid against certain forms of cancer and osteoporosis, while also easing menopausal symptom in some women.
Magnesium (as chelate) - This vital mineral was added to Kre-a-fem because it is necessary for the production of cellular energy, muscle contraction, and every major biological process. Magnesium works with calcium to produce ATP(adenosine triphosphate), a special molecule in cells that stores the energy we need to do just about everything we do.
Iron (as chelate) - Not only is iron enormously important for good health, but it has also been shown that muscular performance depends on adequate availability of this critical mineral.
CoQ10 - CoQ10 is a vitamin-like nutrient found in cells. It is involved in the process of cellular energy production. While it may have a number health related benefits, CoQ10's most notable is its possible impact on Cardiovascular disease. It
has also been shown to revitalize the immune system.
As you can see Kre-Alkalyn is obviously the main formula. The only things that make this supplement aimed towards women is: Black Cohosh Extract & Soy Isoflavone Extract.
Good Luck to all you women!!!
Where can you purchase Kre-A-Fem?
http://www.bodybuilding.com/store/aap/fem.html
AAEFX NF-Pro Professional Grade Whey Protein Review
Store: http://bodybuilding.com/store/aap/aap.htm
Nutritional Facts
5 Lbs. Chocolate Fusion
Supplement Facts
Serving Size 1 Scoop (34.9g)
Servings Per Container 65
Amount Per Serving
Calories 134
Calories From Fat 18
Total Fat 2.2grams
Saturated Fat 0 grams
Cholesterol 0 grams
Sodium 185
Total Carbohydrates 4.3 grams
Dietary Fiber 0 grams
Sugars 3 grams
Protein 24 grams
Each Serving Also Contains:
Vitamin A < 3
Calcium 15
Vitamin D < 3
Iron 3
Magnesium 5
Typical Amino Acid Profile Per 24 Grams:
Alanine 1166mg
Arginine 594mg
Aspartic Acid 2464mg
Cystine 507mg
Glutamic Acid 4018mg
Glutamine 1143mg
Glycine 450mg
Histidine 405mg
Isoleucine 1291mg
Leucine 2432mg
Lysine 2087mg
Methionine 599mg
Phenylalanine 622mg
Proline 1243mg
Serine 1189mg
Threonine 1616mg
Tryptophan 355mg
Tyrosine 638mg
Valine 1211mg
Ingredients
Whey Protein (As Concentrate & Isolate), Flavors (As Natural, Cocoa, Sodium Chloride), Sucralose.
Recommended dosage: To encourage a positive nitrogen balance, consume approximately 1 gram of protein per pound of body weight per day from a combination of high protein foods and supplements. Consume 1-2 scoops Pre-Workout and Post-Workout with 8-12 oz of water...no blending necessary!!
Achieving the Claims: A good diet comes first, then supplementation. As long as you consume the product as directed, you will more than likely be one step closer to achieving the claims of this product.
This Product is directed towards: Athletes, Body Builders, Powerlifters and anyone interested in the claims stated above.
Flavors Chocolate Fusion & Vanilla Vapor
Taste: 10/10 Very good not chaulky has a perfect chocolately taste. Vanilla tastes almost like vanilla ice cream!
Mix ability: 10/10 This has to be one of the best proteins mix ability wise. I experienced no chunks or any powder left floating in my shaker cup. Mixes just as well as Isopure but has a thickness to it (unlike isopure that is very watery)
Mix with: Water or Milk or Kre-Celerator (For a PWO or Pre-Workout blast)
Good/Bad value? Based on my personal experience, I would say it is a great value. A Pharmaceutical grade whey protein at a cheap price can't be matched! Quality of the product and knowning exactly what's in the jug is worth every penny!
Important Tip: Maybe extremely contagious.....especially when made as a pudding
1-2 scoops NF-Pro
enough water to make it pudding consistancy
refrigerate for 10-15 minutes
(perfect snack!)
Personal Experience after 30 days: *Note - I consumed 2 scoops before and after my workout and during the day as needed. After 30 days it helped me shed 3lbs of bodyfat and retain all my Lean Body Mass, I also did not experience any bloating with this Pharmaceutically graded whey.
Personal Pros/Cons:
Pros There's no doubt that this is one of the best protein powders out there, just about everything this product offers is great.
Cons The Macro's are kind of high if your using it for precontest dieting.....maybe AAEFX can design a lower-carb whey especially for dieting bodybuilders!
Overall: 10/10
6 Reasons Why NF-Pro is Better then your Average Whey:
1. AAEFX only uses a USDA registered cold spray-drying process to manufacture their whey protein. Other brands use a less expensive high heat method that can destroy ("Denature") protein bonds, resulting with a lower BV Score and a slower absorption rate.
2. AAEFX Whey Protein is never "Cut" with sugar or cheap fillers such as maltodextrin, starch or gelatin.
3. Each batch is tested using Pharmaceutical level near infrared technology to guarantee it meets or exceeds label claims
4. Every batch is screened for drugs and banned substances
5. Every batch is fully tested for Microbial content (bacterial contamination) that may lead to stomach distress, illness and other unwanted side effects
6. AAEFX only uses an "Agglomeration" process so that AAEFX whey protein mixes instantly. However most use a cheaper process known as "Instantization". This will improve mixing ability but it may also destroy protein peptides
CredabilityYes I am a rep for AAEFX but I posted this review on my own volition and I am giving my honest opinion. I do not get paid to post reviews. I was never asked to post this review, but i was just really impressed with the product so i did it on my own volition. I am a Certified Personal Trainer with a huge client base, I recommend these products to all my clients and they love it!
Still do not believe me...try it for yourself!
Store: http://bodybuilding.com/store/aap/aap.htm
Nutritional Facts
5 Lbs. Chocolate Fusion
Supplement Facts
Serving Size 1 Scoop (34.9g)
Servings Per Container 65
Amount Per Serving
Calories 134
Calories From Fat 18
Total Fat 2.2grams
Saturated Fat 0 grams
Cholesterol 0 grams
Sodium 185
Total Carbohydrates 4.3 grams
Dietary Fiber 0 grams
Sugars 3 grams
Protein 24 grams
Each Serving Also Contains:
Vitamin A < 3
Calcium 15
Vitamin D < 3
Iron 3
Magnesium 5
Typical Amino Acid Profile Per 24 Grams:
Alanine 1166mg
Arginine 594mg
Aspartic Acid 2464mg
Cystine 507mg
Glutamic Acid 4018mg
Glutamine 1143mg
Glycine 450mg
Histidine 405mg
Isoleucine 1291mg
Leucine 2432mg
Lysine 2087mg
Methionine 599mg
Phenylalanine 622mg
Proline 1243mg
Serine 1189mg
Threonine 1616mg
Tryptophan 355mg
Tyrosine 638mg
Valine 1211mg
Ingredients
Whey Protein (As Concentrate & Isolate), Flavors (As Natural, Cocoa, Sodium Chloride), Sucralose.
Recommended dosage: To encourage a positive nitrogen balance, consume approximately 1 gram of protein per pound of body weight per day from a combination of high protein foods and supplements. Consume 1-2 scoops Pre-Workout and Post-Workout with 8-12 oz of water...no blending necessary!!
Achieving the Claims: A good diet comes first, then supplementation. As long as you consume the product as directed, you will more than likely be one step closer to achieving the claims of this product.
This Product is directed towards: Athletes, Body Builders, Powerlifters and anyone interested in the claims stated above.
Flavors Chocolate Fusion & Vanilla Vapor
Taste: 10/10 Very good not chaulky has a perfect chocolately taste. Vanilla tastes almost like vanilla ice cream!
Mix ability: 10/10 This has to be one of the best proteins mix ability wise. I experienced no chunks or any powder left floating in my shaker cup. Mixes just as well as Isopure but has a thickness to it (unlike isopure that is very watery)
Mix with: Water or Milk or Kre-Celerator (For a PWO or Pre-Workout blast)
Good/Bad value? Based on my personal experience, I would say it is a great value. A Pharmaceutical grade whey protein at a cheap price can't be matched! Quality of the product and knowning exactly what's in the jug is worth every penny!
Important Tip: Maybe extremely contagious.....especially when made as a pudding
1-2 scoops NF-Pro
enough water to make it pudding consistancy
refrigerate for 10-15 minutes
(perfect snack!)
Personal Experience after 30 days: *Note - I consumed 2 scoops before and after my workout and during the day as needed. After 30 days it helped me shed 3lbs of bodyfat and retain all my Lean Body Mass, I also did not experience any bloating with this Pharmaceutically graded whey.
Personal Pros/Cons:
Pros There's no doubt that this is one of the best protein powders out there, just about everything this product offers is great.
Cons The Macro's are kind of high if your using it for precontest dieting.....maybe AAEFX can design a lower-carb whey especially for dieting bodybuilders!
Overall: 10/10
6 Reasons Why NF-Pro is Better then your Average Whey:
1. AAEFX only uses a USDA registered cold spray-drying process to manufacture their whey protein. Other brands use a less expensive high heat method that can destroy ("Denature") protein bonds, resulting with a lower BV Score and a slower absorption rate.
2. AAEFX Whey Protein is never "Cut" with sugar or cheap fillers such as maltodextrin, starch or gelatin.
3. Each batch is tested using Pharmaceutical level near infrared technology to guarantee it meets or exceeds label claims
4. Every batch is screened for drugs and banned substances
5. Every batch is fully tested for Microbial content (bacterial contamination) that may lead to stomach distress, illness and other unwanted side effects
6. AAEFX only uses an "Agglomeration" process so that AAEFX whey protein mixes instantly. However most use a cheaper process known as "Instantization". This will improve mixing ability but it may also destroy protein peptides
CredabilityYes I am a rep for AAEFX but I posted this review on my own volition and I am giving my honest opinion. I do not get paid to post reviews. I was never asked to post this review, but i was just really impressed with the product so i did it on my own volition. I am a Certified Personal Trainer with a huge client base, I recommend these products to all my clients and they love it!
Still do not believe me...try it for yourself!
Wednesday, May 27, 2009
5/25- 5/27
5/25/2009 Pull Power PR
Power Workouts
POWER workouts, are meant to smash your Type II A and Type II B fast twitch muscle fibers, as well as get large amounts of natural testosterone to course through your veins. Here is the outline for a basic POWER week, along with a sample workout for hamstrings:
Rep Goal: 4-6
Rest Between Sets: 4-5 minutes
Lifting Tempo: 4/0/X
Exercises: Mostly compound
Pullups
bw x 5 (warmup)
bw + 45 x 5 (warmup)
bw + 70 x 3 (warmup)
Bw + 90 x 3 PR (3 sets) <--wanted 5
Hammer Chins
bw + 45 x 5 PR
bw + 55 x 5 PR
bw + 70 x 5 PR!!!!
DB Curls
60 x 5 (warmup)
65 x 3 (warmup)
70 x 3 (warmup)
75 x 5 PR but alil cheaty next time around it will be lighter!
Reverse Curls
95 x 5
115 x 5 PR
125 x 5 PR <--alil sloppy on the last rep
NOTES
I landed from florida at like 11....the gym closed at 1...so i needed to get in the gym nail some PR's before they closed
I walked in had a quick shake went to the gym...by the end of the workout i was starving!
I wanted to nail a PR on Bent Over rows but my lowerback was saying NO NO i guess from sitting in the plane
For being a quick workout im pretty happy about nailing those prs!
these next couple of days are going to be nuts
Tomm: Last Final/ haircut/work all night
Wed: 14 hour work day
Thursday: Graduation/ HUGE PR WORKOUT/ Vacation
I plan on hitting some new PRs on Bench, Deads and maybe squats
5/26/2009 Off Day/Cardio
Today was my last final! i totally nailed it
No gym today want 2 be fresh for thursday to break some PRs
im going to get some vids so hopefully i'll be able 2 get them up before i leave for vacation
30 min LISS Cardio
Boring
5/27/2009 Off Day
Nothing really to report today, just a great day at Gold's Gym..It was member appreciation day and We announced the winners of our Body Transformation
I am happy to announce that all of the female winners were all my clients
Graduation tomm and then vacation at night! Can not wait
I will be lifting at 5am tomm and i will try to post some vids of the new prs!
have a good night everyone
Supplements
-AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
-AAEFX Cell Rush (post workout creatine + beta alanine)
-AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
-AAEFX L-G5 Pro Glutamine
-AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
-AAEFX NF-Pro (whey protein)
-AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
Macros
Pro 255g
Cho 340g
Fat 80g
http://www.fitday.com/fitness/Public...l?Owner=flex87
Weight
194.5
Power Workouts
POWER workouts, are meant to smash your Type II A and Type II B fast twitch muscle fibers, as well as get large amounts of natural testosterone to course through your veins. Here is the outline for a basic POWER week, along with a sample workout for hamstrings:
Rep Goal: 4-6
Rest Between Sets: 4-5 minutes
Lifting Tempo: 4/0/X
Exercises: Mostly compound
Pullups
bw x 5 (warmup)
bw + 45 x 5 (warmup)
bw + 70 x 3 (warmup)
Bw + 90 x 3 PR (3 sets) <--wanted 5
Hammer Chins
bw + 45 x 5 PR
bw + 55 x 5 PR
bw + 70 x 5 PR!!!!
DB Curls
60 x 5 (warmup)
65 x 3 (warmup)
70 x 3 (warmup)
75 x 5 PR but alil cheaty next time around it will be lighter!
Reverse Curls
95 x 5
115 x 5 PR
125 x 5 PR <--alil sloppy on the last rep
NOTES
I landed from florida at like 11....the gym closed at 1...so i needed to get in the gym nail some PR's before they closed
I walked in had a quick shake went to the gym...by the end of the workout i was starving!
I wanted to nail a PR on Bent Over rows but my lowerback was saying NO NO i guess from sitting in the plane
For being a quick workout im pretty happy about nailing those prs!
these next couple of days are going to be nuts
Tomm: Last Final/ haircut/work all night
Wed: 14 hour work day
Thursday: Graduation/ HUGE PR WORKOUT/ Vacation
I plan on hitting some new PRs on Bench, Deads and maybe squats
5/26/2009 Off Day/Cardio
Today was my last final! i totally nailed it
No gym today want 2 be fresh for thursday to break some PRs
im going to get some vids so hopefully i'll be able 2 get them up before i leave for vacation
30 min LISS Cardio
Boring
5/27/2009 Off Day
Nothing really to report today, just a great day at Gold's Gym..It was member appreciation day and We announced the winners of our Body Transformation
I am happy to announce that all of the female winners were all my clients
Graduation tomm and then vacation at night! Can not wait
I will be lifting at 5am tomm and i will try to post some vids of the new prs!
have a good night everyone
Supplements
-AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
-AAEFX Cell Rush (post workout creatine + beta alanine)
-AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
-AAEFX L-G5 Pro Glutamine
-AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
-AAEFX NF-Pro (whey protein)
-AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
Macros
Pro 255g
Cho 340g
Fat 80g
http://www.fitday.com/fitness/Public...l?Owner=flex87
Weight
194.5
Wednesday, April 15, 2009
AAEFX Exclusive Dextro-Cyclodized Technology
Dextro-Cyclodized™ Delivery Technology By All American EFX
What Is It?
A Dextro-Cyclodized™ material is one that has been specifically modified using our proprietary pharmaceutical-level delivery technology to increase its ability to penetrate body tissues and release biologically active compounds under specific conditions.
This complex procedure involves processing a target organic compound (or “guest’ molecule) with cycloamylose (a cyclic oligosaccharide created from starch) to form what is known in chemistry as an “Inclusion Compound”. Cycloamylose is a water-soluble, doughnut-shaped molecule that possesses a ‘water-like’ outer surface and ‘oil-like’ inner surface.Certain organic compounds have an affinity for the inner surface of cycloamylose molecules, while others do not. Consequently, not all compounds can be used with this technology, which is why tremendous expertise is necessary to utilize it properly.
More simply put, cycloamylose is able to form a host-guest complex with hydrophobic (molecules given the unique nature imparted by their structure. Therefore, the Dextro-Cyclodizing™ process involves taking suitable organic compound molecules and “hosting” them inside cycloamylose molecules.
Ironically, the very thing that the Dextro-Cyclodizing™ process is designed to protect a compound from is also the key mechanism in the body that activates it: a change in pH. As the Dextro-Cyclodized™ complex is introduced to the highly acidic environment of the stomach and duodenum, the inclusion complex degrades and releases the active compound into the bloodstream for absorption.
Our process is most appropriate for materials that are naturally hydrophobic (not water-soluble). It is a highly effective and powerful delivery system in these cases because the treatment process greatly modifies the physical and chemical properties of the guest molecule, especially regarding water solublity. The soluability of a compound is an important charactistic for absorption because those that aren’t are, many times, hard for the body to absorb. Therefore, increasing soluability, in many cases, can increase overall potency and bioavalibilty.
What Are The Key Benefits?
*Improvement of the physicochemical characteristics of the hosted organic compound
*Improvement of shelf life (Improved stability to heat, light, oxygen)
*Improved homogeneity and content uniformity in finished product
*Improved absorption and a reduction of the recommended dose due
*Protection from the stomach and strong acids
*Enhancement of bioavailability of poorly soluble and absorbable organics
Can Anyone Do This?
In one word: No! This is an extremely complex process requiring specialized equipment, educated personal, time, and a substantial investment. In fact, the investment alone required to perform this process is the main reason why most companies would not attempt to utilize this process. Besides the added cost, other companies also do not have the technology, staff or equipment to employ this technology properly. Some have tried to develop similar delivery systems in the past. However, they did nothing more than blend a chosen compound with a cycloamylose-like material. obviously this will not work. Finally, our process is not only proprietary; it is exclusive to All American EFX.
Copycats beware! When you start seeing products appearing that claim to be “exactly” like ours, with the same delivery technology and much cheaper (and I guarantee you will), you’ll already know they’re nothing more than a cheap knockoff.
What Is It?
A Dextro-Cyclodized™ material is one that has been specifically modified using our proprietary pharmaceutical-level delivery technology to increase its ability to penetrate body tissues and release biologically active compounds under specific conditions.
This complex procedure involves processing a target organic compound (or “guest’ molecule) with cycloamylose (a cyclic oligosaccharide created from starch) to form what is known in chemistry as an “Inclusion Compound”. Cycloamylose is a water-soluble, doughnut-shaped molecule that possesses a ‘water-like’ outer surface and ‘oil-like’ inner surface.Certain organic compounds have an affinity for the inner surface of cycloamylose molecules, while others do not. Consequently, not all compounds can be used with this technology, which is why tremendous expertise is necessary to utilize it properly.
More simply put, cycloamylose is able to form a host-guest complex with hydrophobic (molecules given the unique nature imparted by their structure. Therefore, the Dextro-Cyclodizing™ process involves taking suitable organic compound molecules and “hosting” them inside cycloamylose molecules.
Ironically, the very thing that the Dextro-Cyclodizing™ process is designed to protect a compound from is also the key mechanism in the body that activates it: a change in pH. As the Dextro-Cyclodized™ complex is introduced to the highly acidic environment of the stomach and duodenum, the inclusion complex degrades and releases the active compound into the bloodstream for absorption.
Our process is most appropriate for materials that are naturally hydrophobic (not water-soluble). It is a highly effective and powerful delivery system in these cases because the treatment process greatly modifies the physical and chemical properties of the guest molecule, especially regarding water solublity. The soluability of a compound is an important charactistic for absorption because those that aren’t are, many times, hard for the body to absorb. Therefore, increasing soluability, in many cases, can increase overall potency and bioavalibilty.
What Are The Key Benefits?
*Improvement of the physicochemical characteristics of the hosted organic compound
*Improvement of shelf life (Improved stability to heat, light, oxygen)
*Improved homogeneity and content uniformity in finished product
*Improved absorption and a reduction of the recommended dose due
*Protection from the stomach and strong acids
*Enhancement of bioavailability of poorly soluble and absorbable organics
Can Anyone Do This?
In one word: No! This is an extremely complex process requiring specialized equipment, educated personal, time, and a substantial investment. In fact, the investment alone required to perform this process is the main reason why most companies would not attempt to utilize this process. Besides the added cost, other companies also do not have the technology, staff or equipment to employ this technology properly. Some have tried to develop similar delivery systems in the past. However, they did nothing more than blend a chosen compound with a cycloamylose-like material. obviously this will not work. Finally, our process is not only proprietary; it is exclusive to All American EFX.
Copycats beware! When you start seeing products appearing that claim to be “exactly” like ours, with the same delivery technology and much cheaper (and I guarantee you will), you’ll already know they’re nothing more than a cheap knockoff.
Tuesday, April 14, 2009
What is Kre-Alkalyn, is it better then regular creatine ?
The simple answer is YES!
Just because your creatine is 100% pure in the bottle...DOESN'T guarantee it'll stay that way in your body
Kre-Alkalyn® is the only creatine product in the world with a pH above 12 because its molecules are synthesized with "buffering" agents using a patented manufacturing process. Your body will utilize 100% of the Kre-Alkayn since it is more stable in liquid! As a result, it reaches muscle cells at full strength.
Kre-Alkalyn's® patent also covers all pH levels from 7-14. Therefore, the pH of all other creatine products must be pH 6.9 or less — meaning they will convert to creatinine in liquids.
and creatinine does nothing for muscle growth!
What is creatinine? Creatinine is the natural byproduct generated when creatine gets broken down in muscle tissue. Creatine supplements have many documented side effects, including nausea, stomach cramps, bloating, diarrhea, painful muscle cramps, and a host of other unwanted reactions. But what wasn't known until recently is that these side effects are actually caused by creatinine ... NOT the creatine itself.
this means that you will no longer get any
-bloating
-cramping
-no loading phase
-poor results
You will also need less of the product...meaning you will all save money since you will be getting more bang for your buck!
You can email me (anthony@abfitnesstrainer.com) for some Clinical studies of Kre-Alkayn vs regular creatine and also some purity tests of our product
heres the link to AAEFX creatine on bb.com
http://www.bodybuilding.com/store/aap/kre.html
Just because your creatine is 100% pure in the bottle...DOESN'T guarantee it'll stay that way in your body
Kre-Alkalyn® is the only creatine product in the world with a pH above 12 because its molecules are synthesized with "buffering" agents using a patented manufacturing process. Your body will utilize 100% of the Kre-Alkayn since it is more stable in liquid! As a result, it reaches muscle cells at full strength.
Kre-Alkalyn's® patent also covers all pH levels from 7-14. Therefore, the pH of all other creatine products must be pH 6.9 or less — meaning they will convert to creatinine in liquids.
and creatinine does nothing for muscle growth!
What is creatinine? Creatinine is the natural byproduct generated when creatine gets broken down in muscle tissue. Creatine supplements have many documented side effects, including nausea, stomach cramps, bloating, diarrhea, painful muscle cramps, and a host of other unwanted reactions. But what wasn't known until recently is that these side effects are actually caused by creatinine ... NOT the creatine itself.
this means that you will no longer get any
-bloating
-cramping
-no loading phase
-poor results
You will also need less of the product...meaning you will all save money since you will be getting more bang for your buck!
You can email me (anthony@abfitnesstrainer.com) for some Clinical studies of Kre-Alkayn vs regular creatine and also some purity tests of our product
heres the link to AAEFX creatine on bb.com
http://www.bodybuilding.com/store/aap/kre.html
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