Laroyal's Return to Powerlifting

Training Training Logs
41

[quote]laroyal wrote:
Clutch wrote:
laroyal,

What type diet/training would you recommend to someone who is looking to slowly gain a little muscle while continuing to lean out and has the following measurements…

Chin: 5.2 mm
Cheek: 7 mm
Pectoris: 4.4 mm
Triceps: 4.4 mm
Subscap: 11.1 mm
Midaxillary: 6.1 mm
Supra-iliac: 10.4 mm
Umbilicus: 10.2 mm
Knee: 5.5 mm
Calf: 2.8 mm
Quadriceps: 5.4 mm
Hamstring: 9.6 mm

Cheers
Clutch

I could offer my pay services or direct you to another biosig practitioner in the area but it would not be fair to my clients or other practitioners for me to give you this level of consultaiton for free, I hope you can understand.[/quote]

I completely understand. By no means was I asking for a full program. BTW I tried Inositol last night and I had the first good night sleep in months!!

42

Sleepquest was a success, that combination of the CD with the PS (800mg) put me out like a carton of rotten milk:-) and I feel completely refreshed today.

6:45 4 scoops immune supreme

8:00am 8oz jamican jerk chicken 1 handful walnuts

10:30am 8oz lean ground grass fed beef 1/2 bag asparagus

1:00 8oz raw yellow fin (wasabi & LITTLE bit -we are talking drops- of soy sauce mixed for dipping sauce) 4stalks celery

3:30 8oz jamican jerk chicken 1/2 bag broccoli 2 Tablespoons Buter (organic from grass fed source)

6:00 8oz lean ground beeef 4 cups shredded green raw cabbage (I get it at Trader Joes and it is delicioun) with balsamic dressing

9:00 8oz turkey breast 2 cups red cabbage

Tomorrow my supplement protocol will be rotating…

Beginning tomorrow I will be doing the following:

Continue with Fast Brain 2 First thing in the AM 2 at lunch

Switch to Liquid Carn Enhanced 1T with breakfast

-Yang R ALA 5 caps breakfast and lunch
-Yin Builder 2 caps breakfast and lunch
-Pantethine Synergy 2 with breakfast and lunch
-Alpha GPC 1 cap with breakfast and lunch

-I will still take 2 HCL 3.0 with each meal
-I will switch to liquid high EPA/DHA concentrate 1 teaspoon each meal
-uberzinc 1 every other meal
-1 pump spray manesium back of knee before sleep
-1 perfect e meal 1
-4 multi intense w/o breakfast and dinner

and finally…my secret weapon:-) Sinew Plex 2 tabs 3x daily. This is a novel product designed by Charles Poliquin (of course:-) in conjunction with a researcher at Harvard that contains a specific kinease that signals your body to repair and strengthen tendons and ligaments. On an interesting side note there are 1800 some odd kineases but only 4 have been proven and CP uses all 4:-) It also contains the nutritional co-factos so that your body has what it needs to complete the task! As a powerlifter (as some of you will certainly appreciate) your tendons and ligaments really take a beating and the faster the recover the better you are going to be!

I really can’t say enough good things about the Poliquin product line! There are other supplements I like as well (Biotest, sst, iss, carlson, metagenics, and a handful of others) but every single product I have tried of his works EXACTLY like it is supposed to! Having met him I can honestly say not only is he the smartest guy I have ever talked to but, a man of high moral standards and the price of his products reflects his attention to quality (best ingredients, processed under the strictest conditions) and not more dough in his pocket! People like him are a rare breed, but truly an inspiration!

Well, that is about all today…on a personal note I will be glued to the TV tonight cheering on my Buckeyes as they face Penn State. My dad graduated from Penn State and I attended both wrestling camp and soccer camp there in high school. It is a truly beautiful campus and a great school, Joe Pa is a classy guy and I have all the respect in the world for what they have built over there…I almost feel guilty cheering against them…ALMOST:-) -GO BUCS!!!

43

[quote]Clutch wrote:
laroyal wrote:
Clutch wrote:
laroyal,

What type diet/training would you recommend to someone who is looking to slowly gain a little muscle while continuing to lean out and has the following measurements…

Chin: 5.2 mm
Cheek: 7 mm
Pectoris: 4.4 mm
Triceps: 4.4 mm
Subscap: 11.1 mm
Midaxillary: 6.1 mm
Supra-iliac: 10.4 mm
Umbilicus: 10.2 mm
Knee: 5.5 mm
Calf: 2.8 mm
Quadriceps: 5.4 mm
Hamstring: 9.6 mm

Cheers
Clutch

I could offer my pay services or direct you to another biosig practitioner in the area but it would not be fair to my clients or other practitioners for me to give you this level of consultaiton for free, I hope you can understand.

I completely understand. By no means was I asking for a full program. BTW I tried Inositol last night and I had the first good night sleep in months!![/quote]

That is great! The inositol really works well. For those of you who don’t sleep another thing to consider is that you may be deficient in Magnesium (it is fairly common). There are a couple of magnesium products I usually recommend depending on the person’s situation and needs but one that is particularly good for about ANY situation is the spray Mag by Poliquin. 2-3 pumbs rubbed on the back of your knee and you can plan on sleeping soundly within about 15 minutes. One other interesting thing is many of my clients report more lucid dreams when they replace an existing magnesium defficiancy.

44

Hey Laroyal, what’s the magnesium spray to the back of your knee before sleeping accomplishing? Is that a topical treatment for tendons? Just curious.

45

[quote]Trenchant wrote:
Hey Laroyal, what’s the magnesium spray to the back of your knee before sleeping accomplishing? Is that a topical treatment for tendons? Just curious.[/quote]

The spray magnesium is a VERY effective form of magnesium supplementation but most of all it knocks you out. It is GREAT for people who have trouble falling asleep. The better you sleep the more GH you release and the faster your tendons and ligaments repair…plus it will help drop bodyfat:-)

46

Here is a copy of the article on Magnesium from the PPC chicago website to better answer questions on the importance of this mineral:

Magnesium Facts
October 26, 2006

Magnesium is a co-factor in over 300 enzymatic reactions. It is vital to reactions involving ATP production, protein synthesis, DNA manufacture, fatty acid synthesis, and anaerobic glycolysis. Individuals with cardiovascular disease, hypertension, and diabetes have been shown to have lower serum levels of magnesium. Lower dietary intake of magnesium is also correlated with decreases in HDL cholesterol and thicker carotid artery walls, both of which contribute to an increased risk for cardiovascular disease. Magnesium is also vital to improvements in body composition and recovery from intense training.

Magnesium has a strong effect on the sympathetic nervous system. Intense training can elevate catecholamines. This elevation may increase insulin resistance, which in turn decreases magnesium absorption, which leads to further insulin resistance, creating a vicious cycle. Low magnesium intake has been found to be a predictor of insulin resistance and type II diabetes in some populations. Insulin resistance has detrimental effects on the ability to burn fat and build muscle. It also results in a host of other secondary health problems.

Beyond improving insulin sensitivity, certain forms of magnesium, namely magnesium orotate, may improve anabolism by reducing cortisol. High cortisol levels can exert a catabolic effect and hamper training adaptations. Athletes desiring to build lean muscle mass and avoid muscle breakdown will benefit from reducing high cortisol levels. As motioned previously magnesium can exert an inhibitory effect on the sympathetic nervous system. Magnesium can suppress the release of catecholamine�??s from the heart, which increases Para sympathetic activity. This results in a calming effect on the nervous system which can enhance sleep and recovery from training. So who can benefit from magnesium?

A magnesium deficiency can effect all body tissues. Magnesium deficiency has been reported in the literature to be between 54% and 75% in the general population. Charles Poliquin has found 100% of athletes are deficient when they fist come to his center. Heavy exercise increases the demand for magnesium. There is a direct relationship between training volume and extent of deficiency of this mineral. If you engage in a high volume of training and/or have an inadequate diet, there is a good chance you need magnesium. Not all forms of supplemental magnesium are created equal. Most commercially available magnesium is the form of salts such as magnesium oxide. Chelated forms must be used if magnesium is going to be absorbed. Magnesium oxide will end up in the toilet. Amino acid chelates act as mineral transporters. When magnesium is attached to one of these transporters it helps it reach target tissues. The transporters also have there own metabolic activity. As side note magnesium absorption is also relies on sufficient stomach acid (see Charles article on hydrochloric acid). Each chelate of magnesium seems to exert a different effect; it would therefore be optimal to take multiple forms. The magnesium product �?bermag contains magnesium glycinate, taurate, orotate, and fumarate, providing a magnesium supplement that addresses the numerous areas affected by this mineral.

47

Laroyal,
Things look good man. Glad ur stepping back into the game. Good LUCK man.

P.U.S.H.

48

[quote]tightslick1 wrote:
Laroyal,
Things look good man. Glad ur stepping back into the game. Good LUCK man.

P.U.S.H.[/quote]

Thanks for stopping by I appreciate the encouragement. You have done an excellent job of working towards your goals and chronicaling it in your post keep up the great work!

49

Laroyal,

The Magnesium Spray is not listed on the charlespoliquin.com website. Is this a new product that only BSPs so far have access to?

The Sinew Plex looks promising.

Also, for joint ache, have you looked into using DMSO? I heard it metabolizes into MSM (I think) and some folks have reported benefits when applying it (not sure of the amount, though) to joints like the elbow, knee or ankle. Just a heads up.

50

Holy crap! Looks like I need to get me some spray magnesium! Thanks

51

[quote]PonceDeLeon wrote:
Laroyal,

The Magnesium Spray is not listed on the charlespoliquin.com website. Is this a new product that only BSPs so far have access to?

The Sinew Plex looks promising.

Also, for joint ache, have you looked into using DMSO? I heard it metabolizes into MSM (I think) and some folks have reported benefits when applying it (not sure of the amount, though) to joints like the elbow, knee or ankle. Just a heads up.[/quote]

I used to use DMSO,I didn’t have the results I would have liked and the smell drove the ladies away:-) The best joint product I have seen is the on Dr. DiPasquale makes, cytosport also makes a topical one that is really good. As for the spray magnesium, when you call them just ask for it (I don’t think the site has been updated yet:-)

52

If you want to bump up the flavor of ground beef, one thing we (I am Persian) ALWAYS do to the meat is the following:

1 tsp of ground turmeric per 2 lbs of ground beef

1 medium white onion, grated, per 1 lb ground beef (so, 2 med or 3 small onions per 2 lbs is fine)

salt and pepper - I want to say maybe 1 tsp sea salt, and for pepper I actually prefer ground WHITE peppercorn, but I am ritzy :slight_smile:

Add all this into a large bowl and massage into the meat. Great forearm workout!

This will make the meat taste amazing and you will even notice a difference in the smell when you are grilling it, say as patties.

And we actually prefer to use 80% lean beef because the fat is of course where the taste lies.

I apologize for hijacking your thread with more food info but a powerlifter’s gotta eat well, no?

53

[quote]PonceDeLeon wrote:
If you want to bump up the flavor of ground beef, one thing we (I am Persian) ALWAYS do to the meat is the following:

1 tsp of ground turmeric per 2 lbs of ground beef

1 medium white onion, grated, per 1 lb ground beef (so, 2 med or 3 small onions per 2 lbs is fine)

salt and pepper - I want to say maybe 1 tsp sea salt, and for pepper I actually prefer ground WHITE peppercorn, but I am ritzy :slight_smile:

Add all this into a large bowl and massage into the meat. Great forearm workout!

This will make the meat taste amazing and you will even notice a difference in the smell when you are grilling it, say as patties.

And we actually prefer to use 80% lean beef because the fat is of course where the taste lies.

I apologize for hijacking your thread with more food info but a powerlifter’s gotta eat well, no?[/quote]

I always appreciate good cooking tips thanks for the info.

54

Well, goodmorning/ afternoon everyone…OK so the Buckeyes lost. That was a tough pill to swallow but, the Lions look great this year and my dad graduated from there so if they have to loose I guess that is not too bad. On to th edaily stuff…

I began my new supplement protocol (the one detailed above) it will be focusing on improving dhea and morning cortisol.

Weight was up 1lb and I look leaner today!!!

7am 4 scoops immune supreme

8:30 8oz. Organic beef and handful cashews

9:00 50grams BCAA’s
Workout******************Speed (Dynamic Bench)

9 sets 3 reps as explosively as possible pink bands 135lbs bar weight. Every three sets move grip in (started wide)

3 sets weighted dips (elbows out)
20reps (small weight vest)
15reps (small plus large vest)
12reps (small plus large)

3 sets 12 reps tricep rollbacks to extension (elbows in)

Side rows (pull across body on machine) 3 plates 10 reps each side superset with rear delt flyes on machine 12 reps (change grip each set)

Hammer curls 4 sets 10 reps

10:30 post workout shake (2scoops whey isolate, 15grams glycine, 15grams glutamine, 5 grams Taurine

12:30 8oz. Organic beef, 1 cup raw cabbage

2:30 8oz. Beef Capacha (seasoned with olive oil lemon juice sea salt and fresh garlic…I think this is my new favorite), cup green beans

4:30 8oz. Chicken breast, 1/2 bag asparagus

6:30 8oz. Buffalo, handful pecans

7pm Train (hypertrophy accessory work)
low v pulls
db press
pullups
incline shrugs (30Grams BCAA’s)
8pm shake same as earlier

9:30 (big carb meal) Sweet Potato (3 lbs), Quinoa with citrus and mint, 1/2 lb, citrus kamut 1/2lb, 1T raw honey, 2T organic Butter, 8oz chicken breast

There it is another day in the books:-) Hope everyone had a great weekend!

55

[quote]laroyal wrote:
Well, goodmorning/ afternoon everyone…OK so the Buckeyes lost. That was a tough pill to swallow but, the Lions look great this year and my dad graduated from there so if they have to loose I guess that is not too bad. On to th edaily stuff…[/quote]

But the LongHorns Won!!

[quote]
I began my new supplement protocol (the one detailed above) it will be focusing on improving dhea and morning cortisol.

Weight was up 1lb and I look leaner today!!! [/quote]
can’t wait until I can sat that.

Great job on the workout…

56

[quote]laroyal wrote:

2:30 8oz. Beef Capacha (seasoned with olive oil lemon juice sea salt and fresh garlic…I think this is my new favorite), cup green beans
…

9:30 (big carb meal) Sweet Potato (3 lbs), Quinoa with citrus and mint, 1/2 lb, citrus kamut 1/2lb, 1T raw honey, 2T organic Butter, 8oz chicken breast

[/quote]

You have been having great workouts but I am still really impressed with the food, lol.

57

Haha I think ronda and i are on the same page here. I’d love to have a big meal with laroyal and ronda :slight_smile:

Nice workout, buddy. I noticed that you don’t seem to use casein protein powder. Did I miss that or am I right?

Do you do any SMR/corrective work at all throughout the week, are or are you just a Greek statue day in and day out? :slight_smile:

Also, have you dropped the procosanoid and fast brain?

58

[quote]laroyal wrote:

I used to use DMSO,I didn’t have the results I would have liked and the smell drove the ladies away:-) The best joint product I have seen is the on Dr. DiPasquale makes, cytosport also makes a topical one that is really good. As for the spray magnesium, when you call them just ask for it (I don’t think the site has been updated yet:-)[/quote]

You can now get MSM as a supplement. Personally I like the powdered form as the capsules never really did anything for me. On the other hand, the powder dissolved in water I notice an effect very quickly. The plus side is it does not smell. I’ve heard the smelly stories of DMSO in the past. Ewww.

The downside is MSM can be very bitter - especially mixed with something like orange juice. The sweeter the mixer is, the worst it tastes. Go with water. I also notice the bitterness increases as I have too many simple sugars lingering inside my mouth.

59

[quote]PonceDeLeon wrote:
Haha I think ronda and i are on the same page here. I’d love to have a big meal with laroyal and ronda :slight_smile:

Nice workout, buddy. I noticed that you don’t seem to use casein protein powder. Did I miss that or am I right?

Do you do any SMR/corrective work at all throughout the week, are or are you just a Greek statue day in and day out? :slight_smile:

Also, have you dropped the procosanoid and fast brain?[/quote]

At this point I only use protein powder post workout and I use a Whey Isolate.

Other types of protein I would use IF I were going to do a meal replacement shake are OryX Goat whey, SST Get Lean Protein (this is Dr. Serrano’s Protein), I don’t mind Biotest’s Metabolic Drive (in fact I think it is pretty good) but you just get so much more out of eating your food!

I did temporarily drop the procosanoid (I will begin it back up in another 3 weeks most likely), the fast brain I am still using 2 tabs b.i.d I don’t methylate so it will be a staple in my nutrition for the rest of my life and it has a profound effect on my recall and nervous system recovery (anecdotally).

60

Ponce asked me aquestion on Methylating and I thought it would be a good thing to cover here so with no further ado…People who have the MTFHR gene expression do not methylate (a simple test for this is to eat asparagus and if your pee smells like a bunch of B vitamins then uh oh). Those of us who have the MTFHR ene experssion (68% of the population -estimated 94% of Italians) have higher requirements for B vitamins.

Methylation is an integral part of testosterone and energy metabolism and if it is not addressed can comprimise not only your gains in the gym but in the classroom as well (poor methylators are often mistaken for add sufferers).

The MTHFR gene provides instructions for making an enzyme called methylenetetrahydrofolate reductase. This enzyme plays a role in processing amino acids, the building blocks of proteins. Methylenetetrahydrofolate reductase is important for a chemical reaction involving forms of the vitamin folate (also called folic acid or vitamin B9).

Specifically, this enzyme converts 5,10-methylenetetrahydrofolate to 5-methyltetrahydrofolate. This reaction is required for the multistep process that converts the amino acid homocysteine to another amino acid, methionine. The body uses methionine to make proteins and other important compounds.

homocystinuria - caused by mutations in the MTHFR gene
At least 24 mutations in the MTHFR gene have been identified in people with homocystinuria. Most of these mutations change single amino acids in methylenetetrahydrofolate reductase. These substitutions disrupt the function of the enzyme, and may inactivate it completely. Other mutations lead to the production of an abnormally small, nonfunctional version of the enzyme. Without methylenetetrahydrofolate reductase, homocysteine cannot be converted to methionine.

As a result, homocysteine builds up in the bloodstream and methionine is depleted. Some of the excess homocysteine is excreted in urine. Researchers have not determined how altered levels of homocysteine and methionine lead to the health problems associated with homocystinuria.

other disorders - increased risk from variations of the MTHFR gene
A specific version (variant) of the MTHFR gene may increase the risk of cardiovascular disease and certain kinds of birth defects. This variant is relatively common in many populations worldwide. It replaces the nucleotide cytosine with the nucleotide thymine at position 677 in the MTHFR gene (written as C677T). (Nucleotides are the building blocks of DNA.)

This change in the MTHFR gene produces a form of methylenetetrahydrofolate reductase that has reduced activity at higher temperatures (thermolabile). People with the thermolabile form of the enzyme have increased levels of homocysteine in their blood.

The C677T variant has been associated with an increased risk of cardiovascular disease, including coronary heart disease and stroke, in adults. It may also play a role in the risk of high blood pressure in pregnancy (preeclampsia). Additionally, research suggests that the variant may be a risk factor for birth defects that occur during the development of the brain and spinal cord (neural tube defects). Many factors, however, play a part in determining the risk of these complex disorders.

Basically, if you have this gene expression some things that would be beneficial to you are: fast brain, methylator 2.0, B-12 injections, Folbic Rx B vitamin. It is not a life threatening disorder and really quite common and simply taking the necessasary steps to quell the gene expression will signifigantly impact how you look and feel.