Laroyal's Return to Powerlifting

Training Training Logs
61

[quote]laroyal wrote:
PonceDeLeon wrote:

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

I was wondering about this. I know Poliquin earlier this year was suggesting a milk isolate PWO for its anabolic/anticatabolic properties from the whey and casein. Since then, I’ve been using a whey/casein blend with 40-50 grams of maltodextrine/dextrose. Is there any reason why you’re not doing the blend or has he changed his recommendations?

62

[quote]Trenchant wrote:
laroyal wrote:
PonceDeLeon wrote:

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

I was wondering about this. I know Poliquin earlier this year was suggesting a milk isolate PWO for its anabolic/anticatabolic properties from the whey and casein. Since then, I’ve been using a whey/casein blend with 40-50 grams of maltodextrine/dextrose. Is there any reason why you’re not doing the blend or has he changed his recommendations?[/quote]

I was not familiar with that recommendation. Your post workout protein should be one that you absorb quickly. His recommendation to me (as well as what Chad Nicholls and Dennis James both recommend) was whey isolate. I would use that.

63

Today’s workout…

Well today was especially cool, I got to actually workout WITH Louie Simmons! I was flattered when he told me that I really displayed no weaknesses, that I just needed to keep getting bigger. Our first exercise was rounded back good mornings off of pins 3x5 135
Safety Squat bar (giant one) off of 13 inch box (low) feet close 135x10 225x5 275x2 185x15
Frog leg press partials on lower part of movement (constant tension) done on plyo swing 4 plates 2 green 1 blue band: 3x15
Kettlebell side bends 3x12 each side 25lbs

It doesn’t look like much but, it was a great workout and I feel like I did just enough.

Meals today:

7:30 8oz Beef Capacha w/ lemon, sea salt and olive oil 1 handful macademia nuts
8:30-9:30 BCAA’s 50grams
10:30 Shake (3Scoops Whey isolate, 15g glycine, 5g taurine, 20g glutamine)
12:30 8oz Buffalo, 2 cups asparagus 1T butter
3:00 8oz Jamica Jerk Chicken 1/2 bag broccoli olive oil
5:30 8oz Buffalo 1/2 bag green beans
8:00 8oz Jamican Jerk Chicken, large salad w/balsamic dressing

Weight is up another lb. :slight_smile:

64

[quote]laroyal wrote:
Today’s workout…

Well today was especially cool, I got to actually workout WITH Louie Simmons! I was flattered when he told me that I really displayed no weaknesses, that I just needed to keep getting bigger. Our first exercise was rounded back good mornings off of pins 3x5 135
Safety Squat bar (giant one) off of 13 inch box (low) feet close 135x10 225x5 275x2 185x15
Frog leg press partials on lower part of movement (constant tension) done on plyo swing 4 plates 2 green 1 blue band: 3x15
Kettlebell side bends 3x12 each side 25lbs

It doesn’t look like much but, it was a great workout and I feel like I did just enough.

Meals today:

7:30 8oz Beef Capacha w/ lemon, sea salt and olive oil 1 handful macademia nuts
8:30-9:30 BCAA’s 50grams
10:30 Shake (3Scoops Whey isolate, 15g glycine, 5g taurine, 20g glutamine)
12:30 8oz Buffalo, 2 cups asparagus 1T butter
3:00 8oz Jamica Jerk Chicken 1/2 bag broccoli olive oil
5:30 8oz Buffalo 1/2 bag green beans
8:00 8oz Jamican Jerk Chicken, large salad w/balsamic dressing

Weight is up another lb. :-)[/quote]

I heard Louie is really funny. Any good stories?

Also I know your protein recommendation is usually 2xBW for guys. What do you typically recommend as far as fat intake?

Cheers
C

65

[quote]Clutch wrote:
laroyal wrote:
Today’s workout…

Well today was especially cool, I got to actually workout WITH Louie Simmons! I was flattered when he told me that I really displayed no weaknesses, that I just needed to keep getting bigger. Our first exercise was rounded back good mornings off of pins 3x5 135
Safety Squat bar (giant one) off of 13 inch box (low) feet close 135x10 225x5 275x2 185x15
Frog leg press partials on lower part of movement (constant tension) done on plyo swing 4 plates 2 green 1 blue band: 3x15
Kettlebell side bends 3x12 each side 25lbs

It doesn’t look like much but, it was a great workout and I feel like I did just enough.

Meals today:

7:30 8oz Beef Capacha w/ lemon, sea salt and olive oil 1 handful macademia nuts
8:30-9:30 BCAA’s 50grams
10:30 Shake (3Scoops Whey isolate, 15g glycine, 5g taurine, 20g glutamine)
12:30 8oz Buffalo, 2 cups asparagus 1T butter
3:00 8oz Jamica Jerk Chicken 1/2 bag broccoli olive oil
5:30 8oz Buffalo 1/2 bag green beans
8:00 8oz Jamican Jerk Chicken, large salad w/balsamic dressing

Weight is up another lb. :slight_smile:

I heard Louie is really funny. Any good stories?

Also I know your protein recommendation is usually 2xBW for guys. What do you typically recommend as far as fat intake?

Cheers
C
[/quote]

Louie is great and he is really funny! He gives people at the gym nick names (mine of Course is Vitamin King).

As for fat recommendations I really don’t count grams or kcals from fat. I know that sounds ambiguous but, there is so much varience in how people handle things I instead teach my clients what to look for as fa as how they feel (consistent energy, sharp mind and consistent strength gains).

For nuts in the morning I literally eat a handful, for oils and butter etc., I use 1-2 Tablespoons usually, I don’t count fat in meat and I recommend 1 gram per pct. bodyfat of fish oil (minimum). I used to be a lot more detail oriented but, experience has taught me that when people have their protein, EFA’s, and workout supplements dialed in the rest is inconsiquential.

66

Laroyal, I have to say that your log has been very educational and informative for me so far.

I’ve always been interested in magnesium supplementation. Regarding the magnesium spray, do you bother with any other magnesium supplementation now, or do you just the spray? How do you feel about ZMA supplementation?

(I apologize if you’ve answered these questions before)

67

[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]

Ponce (and anyone else interested),

I got an e-mail from Carolee @ Poliquin to inform me that the Topical mag ($32) and Immune Supreme ($50) peach and cherry versions ($51) are all in stock.

Cheers
C

68

[quote]AngryVader wrote:
Laroyal, I have to say that your log has been very educational and informative for me so far.

I’ve always been interested in magnesium supplementation. Regarding the magnesium spray, do you bother with any other magnesium supplementation now, or do you just the spray? How do you feel about ZMA supplementation?

(I apologize if you’ve answered these questions before)[/quote]

I am very big on Magnesium supplementation! It was not until talking with Charles that I really began to grasp how important it is. I just started the pump spray (actually it is more like a gel) and I have been happy with the results. I cut my Ubermag way back because of this and I will probably fade it out over the next day or two and go full on with the pump and then rotate back to the ubermag.

In terms of Magnesium I recommend I like Poliquin’s Ubermag, Magnesium Glycinate Chelate (great as part of an evening cortisol protocol), and Topical Mag (his new pump magnesium). I really like ZMA I usually use the Beverly, ISS, or SNAC but just about any one is good.

69

I just found this thread, and I probably learned more from you than my bullshit Exercise Physiology degree in college. Look forward to where this all takes you big man.

70

yeah guy , great log/thread .

I’ve been following on and off…but the only part I understood is that you lift weights…hahaha

I switched to WS principals a few months back ,so I’m gonna try to keep up .

71

Hey mate, excellent informative thread. It’s good to read a log where diet, training and recovery are all dialed in seemingly perfectly.

That info on Methylation was particularly interesting as I fail the ‘asparagus test’. How would you recommend fixing the problem for someone who doesn’t have (easy) access to Poliquin’s supplements?

72

[quote]MaximusB wrote:
I just found this thread, and I probably learned more from you than my bullshit Exercise Physiology degree in college. Look forward to where this all takes you big man. [/quote]

I am totally for having a solid educational background but, I can honestly say the most valuable lessons I have learned came form experiences. Thank you!

73

[quote]marlboroman wrote:
yeah guy , great log/thread .

I’ve been following on and off…but the only part I understood is that you lift weights…hahaha

I switched to WS principals a few months back ,so I’m gonna try to keep up . [/quote]

It is a great system for gaining strength and really teaches you to train for your needs. Let me know if you have any Westside questions and I will happily answer the for you! Thanks for stopping by.

74

[quote]bb77 wrote:
Hey mate, excellent informative thread. It’s good to read a log where diet, training and recovery are all dialed in seemingly perfectly.

That info on Methylation was particularly interesting as I fail the ‘asparagus test’. How would you recommend fixing the problem for someone who doesn’t have (easy) access to Poliquin’s supplements?[/quote]

The Procosanoid is a great product I would check out www.thejuicedmoose.com (you may need to e mail Dave as I don’t think it is listed on the site yet) If you have a good doctor talk to him about b-12 injections 1000mcg. 3x weekly and 25mg folbic B vitamin tab daily (take it with your last meal).

75

Update to today’s nutrition…I felt famished around 10:30 so I had 3 scoops Immune Supreme and 2 Scoops of Whey Stronger. I can really feel my metabolism kicking into overdrive these days, I am recovering from workouts in next to no time and I am giving off heat like a radiator.

When I eat a cheat meal like last night I will drink 32 oz H20 before I go to sleep and when I wake up I am completely parched and it looks like I took a shower with my clothes on, no I did not pee the bed -lol. I just disapate a lot of heat from food. Well, I feel great and it is time to hit the hay. I thought I would experiment with some aromatherapy candles this week for deeper sleep (as I have said before the anabolic potential of sleep and it’s impact onyour hormones cannot be overstated).

76

I noticed you had been taking Carnitine Synergy and I recall you stating that AlCar helps to mobilize fatty acids. Is this correct?

What are the differences between:

Acetyl-l-carnitine
Acetyl-L-Carnitine Propionate
L-carnitine-tartrate (in Carnitine Synergy)
L-Carnitine (from Fumarate)

I ask because I am looking to stack some supplements as part of a 6-8 week fat loss protocol in the near future, and carnitine would be part of this stack. Sesamin and Pantethine are the other two supplements. I would take all three about 45 min before a short bout of HIIT followed immediately by 30 min of SS cardio.

Thanks for being so kind in answering questions so thoroughly. I’ve pretty much bookmarked your thread.

77

[quote]PonceDeLeon wrote:
I noticed you had been taking Carnitine Synergy and I recall you stating that AlCar helps to mobilize fatty acids. Is this correct?

What are the differences between:

Acetyl-l-carnitine
Acetyl-L-Carnitine Propionate
L-carnitine-tartrate (in Carnitine Synergy)
L-Carnitine (from Fumarate)

I ask because I am looking to stack some supplements as part of a 6-8 week fat loss protocol in the near future, and carnitine would be part of this stack. Sesamin and Pantethine are the other two supplements. I would take all three about 45 min before a short bout of HIIT followed immediately by 30 min of SS cardio.

Thanks for being so kind in answering questions so thoroughly. I’ve pretty much bookmarked your thread.[/quote]

All the different forms of Carnitine will exhibit the same effects on fat mobilization and metabolism. The difference is in where the majority of the receptors are located for the specific type of carnitine. This impacts the optimal time to take the supplement and accounts for some of the additional benefits. I rotate my Carnitine between Carnitine Synergy and Carn Enhanced. The Carnitine Synergy contains both the tartrate form and the acetyl form. Acetyl has been shown in some cases to improve cognition and both of them impact androgen receptor upregulation. In terms of the propionate form it refers to an ester: Propionate = C3 H4 O = 56.1mg = 83.72mg As you can see when a propionate ester is attatched a molecule contains ~ 16% ester and ~84% active ingredient. This simply alters the speed and duration of activity. The Carn synergy contains the furmate and would best be taken after a workout a lot of its receptors can be found in the heart muscle and it positively impacts blood lipid levels. As a Poliquin trainer and Westside athlete I have to advise against ss cardio, I have written extensively about it in the past but, to sum it up the key points are:

(1) Continuous aerobic work plateaus after 8 weeks of training so anything more is counterproductive.

(2) Aerobic training worsens power locally and systemically �?? in other words, it can make you slower.

(3) Aerobic training increases oxidative stress which can accelerate aging.

(4) Aerobic training increases adrenal stress which can make you fatter and produce other undesirable health consequences

(5) Aerobic training increases body fat in stressed individuals by contributing additional stress.

(6) Aerobic training worsens testosterone/cortisol ratio which impedes your ability to add fat burning lean muscle.

Charles has elaborated on each of these points as well but, the short of it is…don’t do it. Remember if you focus your efforts on weight training and proper recovery you willburn another 50kcals/ day per pound of muscle added. Your cardio capacity will improve simply from dropping bodyfat. If you really need some more work or are trying to build wor capacity I would recommend GPP work with a sled or HIIT.

78

I have knowledge jealousy…Keep up the good work and thanks for doing a log, i’ve learned a lot already.

HARDWORK=RESULTS

79

Yawn…

Today I woke up circa 7:00am (great night sleep with the sleep candle) started the day off with the usual 4 scoops of immune supreme (I woke up around 4:30 to pee so I had a scoop of immune supreme in 32oz H2o then as well).

8:30 8oz Ostrich (that stuff is so GAME-Y) 1 handful of walnuts

10:30 8oz Jamican Jerk Chicken (I am going up to whole foods today so I will try to get the recepie…I have had numerous requests for it and rightfully so, the stuff rocks!!) 1/2 bag asparagus with coconut oil (2T), sea salt and lime juice

12:30 8oz Yellow Fin (raw) wasabi/soy sauce combo (again understand that when I say soy sauce we are talking just enough to make a sauce…drops) 2 cups raw shredded cabbage

2:30 8oz Beef Capacha (seasoned with fresh garlic cloves, fresh squeezed lemon, spectrum olive oil and sea salt) 1/2 container of salad with oliveoil balsamic dressing

5:00 8oz Buffalo, other 1/2 salad

7:30 8oz Beef Capacha, 1/2 bag broccoli with butter and sea salt

10:00 1scoop Whey Stronger, 1 scoop Immune Supreme, 1 scoop primal fiber

As you guys may have noticed I have periodically added an extra protein meal or drink…this is one of the strategies I use to put on weight. My meals stay around the same size but I will add in an extra feeding and increase the frequency.

Today is a day off from training but a big day none the less. Tuesdays I usually spend time with my nephew (he is just about 9 months old and just a great kid) and Physiologic and I have an important meeting with a certain Pro sports team in the area this afternoon (I can’t really discuss this any more but, I am excited:-).

80

[quote]jdarkraget wrote:
I have knowledge jealousy…Keep up the good work and thanks for doing a log, i’ve learned a lot already.

HARDWORK=RESULTS[/quote]

Haha, I am flattered. Thank you for the kind words and I will do my best to educate and entertain the readers:-)