Information: eating, mass, supplements, steroids

[broncofan]

THIS IS MUST READ ABOUT WHAT TO EAT ( HEALTHY ), GAINING MASS, USING SUPPLEMENTS, STERODIS FROM A MEMBER OF THE NOKAUT TEAM- its a short info, not for long reading, for all you lazy m.f. . theres no details ( specially in steroids sector ), about names of the products, or manufacturers, for safety reasons. so here we go :


HEALTHY EATING ( CREATOR ):

First find yourself in body type :
There are 3 types of people...

Body Types:

Every one of us were born with a different genetic blueprint. The blue print was pre-determined by the biological and physical makeup of our parents genes. However, by doing cardiovascular training, weight training and eating a healthy diet along with the proper supplementation we can alter our physical appearance. The key to doing this is knowing what your body type is and how it responds to your exercise and diet program. The characteristics of each one vary with every ones body type.

Endomorphs

Endomorphs are generally those with a large bone structure. They can probably hoist some relatively heavy weights around the gym, but with a slower metabolism, fat loss is very difficult, which can hide their hard-earned muscle gains (or fat loss).

Ectomorph:

Ectomorphs have very high metabolic rates. This makes it very difficult for them to gain both muscle and strength. The Ectomorph faces a much greater challenge than does the Mesomorph in gaining muscle and therefore must be patient with muscle gains when resistance training.
This body type has a lean thin build and problems keeping weight on. The metabolism burns calories at a rapid rate. The Ectomorph can eat nearly any thing and get away with it. Most people wish they had this problem.There must also be additional calories to their diet.

Mesomorphs:

The Mesomorph has a natural muscular or toned build (male or female). Their body fat percentages are relatively low. Being that they are naturally muscular with a good metabolism, it’s not as hard to put on extra muscle. However, the right type of calories and training must be there. The Mesomorph must also include extra calories to their diet according to their activity level if their goal is to put on more muscle size.

WHAT to eat ?

Proteins
Lean meats, chicken, turkey, tuna & other fish, eggs, milk, nuts, whey protein.

Carbohydrates
Wholewheat pasta, brown rice, potatoes, fresh vegetables and fruit, wholemeal bread or oatmeal bread. No sugary foods or white flour products!

Fats and Essential Fatty Acids
Oily fish, flaxseed oil, olive oil, avocado, cottage cheese, nuts.

Avoid
fatty, sugary, white flour foods, junk foods, crisps, chocolate, pizza etc.


Calories calculation :

66 + 13,7 x weight (kg) + 5,0 x height (cm)- 6,8 x age (years)

so, ensure at least that per day, if you train and work and wanna be bigger you need even double it

so, number of calories per meal is : number of calories per day / number of meals ( use 6 for ex. ).

then calculate the amount of prot, carbs. and fats you should eat in every meal according to this : proteins (40-45%), carbs (45-50%), fats (10-15%).


MASS GAIN ( DEAN ) :

2. Eat More Calories

The most important thing that I cannot emphasize is that you need to eat to gain weight. You need to eat like you’ve never eaten before. If you are not eating enough calories, you will NEVER gain weight, no matter what you do. In order to build new muscle, you must eat more calories than your body burns off, creating what is called a caloric surplus. To gain mass, you should strive to eat around 18-20 times your bodyweight in calories. The extra calories will be used by your body to repair muscle tissue that is damaged during the heavy workouts, and to build new muscle.

Now, when I say eat, I do not mean just anything. All calories are not created equal. In other words, some types of calories are not equal to others for gaining muscle. For example, if I said that you need to eat 2,000 calories per day to gain weight, and you eat 4 bags of potato chips each day, do you think you would gain muscle? Not likely. The majority of your weight would be fat. Why? Because potato chips, like most processed junk food, contains empty, totally nutritionless calories. These foods do not provide you with the correct nutrient breakdown essential for gaining muscle.


3. Eat More Protein

Without protein, your body will not be able to build new muscle. Years ago, a higher carbohydrate and lower fat diet was the rage, recommended by professional bodybuilders and trainers. They claimed that this was the only way to eat for muscle gain. Unfortunately, the only people gaining muscle on that type of diet were a genetically gifted few. The rest just got fat.

Carbs serve mainly as energy for the body, while protein provides the necessary amino acids to build and repair muscle. For muscle growth, carbohydrates are not as essential as protein and fats. High quality protein, which the body breaks down into amino acids, should be the center point of all your meals. There are many studies that show intense exercise increases demand for amino acids, which support muscle repair and growth.To build muscle, you should try to get at least 1g of protein per pound of bodyweight.

Whether you believe it or not, the fact is: High protein diets build more muscle when incorporated with intense training. Low protein diets do not. Period. Only protein can build muscle. Carbohydrates and fat cannot.

so, you to gain mass eat 6 meal per day ( you can use calculation for calorie from "healthy eating" from above ), rest yourself good every day, avoid too much aerobic activities ( long and freq. running for ex. ).



SUPPLEMENTS :

basic : Vit&Min, Whey protein, Creatine . just drink enough water if taking powders or/and creatine- thats it. Try to stick with a brands and to pay as less as you can (whey).

extra : you can use C vit., B complex, some E, zink-magnesium also, glutamin, l-carnitin, glucose, aminos if you have some extra money

After training - recovery drinks ( LT. KILGORE, CREATOR ):

Mix :
60-90 grams of Whey Protein
100-200 grams of maltodextrin
20 grams of glutamine
6-9 grams of HMB
10 grams of BCCA
Multivitamins in powder
5 grams of creatine

Creatine usage :

1. way : you should take it like it says on box (with loading phase etc.- even 20g per day!)
2. way : take 5g during year - no break

just drink enough water !

short as that !



STEROIDS ( CREATOR ):

first about ;

Prohormones and testosteron boosters :

These are products that raise the levels of the male hormones testosterone.They contain metabolic precursors that your body transforms into the active hormones.These male hormones are very capable of raising your energy and mood levels, your libido, and can aid in the development of lean body mass and strength.There are surprisingly few risks from these products, provided you are a male in relatively good health.

A recent peer reviewed university study has shown that after four weeks of consuming these substances, there were no negative effects on any biochemical parameters, including no effects on the bodies own testosterone production. People who should not consume these products are males under the age of 18, or men with prostate cancer or any other androgen related disorders.

this is short info - do some research and/or take it on your own risk

ok, ready for the real thing

Anabolic steroids are a group of hormones which occur naturally in the body. They are responsible for growth, physical development and functioning of reproductive organs. In men the main hormone is testosterone which is also responsible for masculine features such as the growth of body hair and the deeper voice. Anabolic steroids also have a building effect on the body and increase muscle tissue.

Steroids are taken orally or injected into the muscles. Both males and females use steroids, though males account for higher rates of use.

What are the possible benefits?
Bodybuilders take steroids for four simple reasons.

To increase muscle size and strength.
To speed recovery time.
To increase energy levels during workouts.
To increase the oxidation rise of fat.

What are the possible side effects?

The list is fairly long but here are the most common side effects:
sodium retention, acne, gynecomastia, aggression, hypertension, cardiovascular disease, palpitations, enlarged heart, virilization, cancer, decreased blood clotting ability, headaches, anxiety, depression, impotence, stomach aches, jaundice, muscle tears, enlarged prostate, premature hair loss, stunted growth, immune system suppression, insomnia, sterility, and anaphylactic shock.

Steroids in MMA :

if you train 6-8 h per day, complex skills like in MMA : including kickboxing, BJJ, wrestling etc. you sometimes just dont have time to eat properly ( 6-7 meals - include digestion here ), and there are lot of activity when doin such long trainings and you have to keep your kilos (muscle are build for proteins and after spending sugars you ll start use those protien to ensure energy on trainings - called catabolism).

kevin r. for example said he run everyday for 15 miles (big catabolism) and do regular training and still looks like he does body building only, I wouldnt say it cant be done, but hardly. too much catabolism, no time for proper rest and eating cause of complexity of MMA training. ask mirko if he runs 15 miles every day!

there are plenty of known techniques of masking steroid on testing, also some of juice cant be found after 14 days after stop using, some less but some can be found even after year, manufacturers are always 1 step ahead !

the true is that many fighters ask themselves : man, if my opponents use juice, why shouldnt I too ? why to give them an anvantage ?! when fighter are match eachother ( and thats the case in top 10 rank for ex. ), small differences as a bounus strengt can be the factor that makes you win or lose !!

IMO, try to avoid steroids ( even prohormones ), use it only if : you reached you genetical limits, if you have years of experience with training, diet, supplements.

Thanks........http://www.nokaut.com

[EnderWiggin]

wow.

absolutely amazing post.

i wish i had a third thumb cause i'd give it all three thumbs up!