Thursday, April 21, 2011

I went to a Biosignature modulation reading yesterday. BioSignature Modulation is a systematic approach to losing unwanted body fat in specific locations "Spot reduction". The science behind BioSignature Modulation comes from skin fold data Charles Poliquin has gathered over the past 20 years and comparing his data against blood, urine and saliva tests to determine a clients specific hormone imbalance

Charles Poliquin has discovered 12 specific sites that can be measured to scientifically determine what hormones need to be optimized and which supplements can be used to achieve rapid results in fat loss.

Take away points:

1. My bodyfat percentage is at 11%, this is from a 13 point reading which is more accurate than the 3 point(chest, thigh and love handles) reading which puts me around 9-10%.

2. The main problem point I need to address is cortisol, followed by insulin.

3. Excess coffee, and Optimum Nitrition's Amino energy supplement post workout(loaded with caffine) are elevating my cortisol levels. These things are best used pre workout and nothing else.

4. Regulating cortisol will control insulin fluctuations.

5. The darker the skin, the more likely one is deficient in Vitamin D.

6. Sleep quality needs to improve, supplement with Magnesium.

7. Follow Charles poliquin's HCL test to check if my body is producing enough hydrochloric acid in response to food.

8. Increase fish oil intake to control insulin better.

Supplementation changes:

1. Increase Vitamin D3 dose to 4000iu.

2. Add 2 capsules of magnesium before bed.

3. Coffee or Amino energy pre workout only.

4. A good multivitamin 2 times a day is the foundation for all further supplementation.

5. Take ZMA and Magnesium with fat/fish oil for best absorbtion.

6. 300-400 mg phosphatidylserine helps lower cortisol - best taken before bed.

Well, time to make these changes and take my body to the next level :-)

Monday, May 31, 2010

Wasting time at 24 hour fitness

Today, my training partner and I decided to try out the 24 hour fitness gym in Sunnyvale, CA to workout with two other friends. Our experience was horrible! We expected to workout with a guest membership pass, but they insisted we had to either pay $ 15 to workout or print out guest passes online. So, our friend who luckily lived closeby had to print it out for us. Plus, this wasted an hour of our time, so I bought a Muscle Milk protein shake which costs about $3 everywhere, but they charge almost 5 dollars here! Ridiculous!!
Next they took forever to process the guest passes, and all the trainer's looked like they had never lifted anything heavier than a 5 lb pink dumbell. After a long painful wait(1.5 hours!), we start working out and realize the benches were all so old and unstable, so we could not train heavy. Very poorly maintained equipment to say the least. Finally, the place was packed with 80 year old men and women, which was just plain odd.

Having heard some positive things about the 24 hour fitness gyms, this was a big let down and I hope I never have to go back to one again. I have trained in some gyms where the equipment was poor, but no one deserves to put up with useless fitness trainers who neither respect people's time nor care for the business 24 hour fitness loses because of them. 24 hour fitness just lost a potential member.

Sunday, April 4, 2010

Time to get beach ready!

April is here! This means if your body's not beach ready, its time to get on it! As of today, I'm about 198 lbs at 12 % body fat. In my opinion, you need to be below 10 % to be beach ready, which for me means losing 5-6 lbs. However, I prefer keeping my body fat percentage very low, so this means I have about 10 lbs to lose over the next 2 months and having done this many times before, this is easy.

However, to make this easier on myself, I usually switch to a carbohydrate cycling based diet called Ultimate Diet 2.0 by Lyle McDonald, the famous founder of the ketogenic diet system. Why is this diet easier?
  • The athlete stays on a very low carbohydrate, high protein diet from Monday to Thursday.
  • Thursday night(after the workout) until Sunday afternoon, he gets to go on a High carbohydrate, high protein diet, which means eating all you want(keep it healthy though).
  • Workouts are 3-4 days a week(Mon-Tue-Thu-Sat or Mon-Thu-Sat).

This means, you still get to have fun and eat out with friends and family over the weekend. This is usually such a big problem to most people on a diet. They tend to feel miserable during social occasions where they constantly have to worry about breaking their diet. No more of that! Again, the low  carbohydrate + high protein diet during the weekdays are not so hard if you stick to a meat + egg + fibrous vegetables based diet as they tend to leave you satiated.

I highly recommend people read the Ultimate Diet 2.0 book, I read it once every time right before I go on the diet as it helps me plan my program.

So thats as far as my training and diet go, now onto the question which I get asked the most. What supplements will I use over the next 2 months?

1. Pro Complex protein - Why? Because its a perfect mix of high quality, slow digesting protein which means the body has a continous supply of amino acids. This is good because the body will not lose muscle.

2. Carlson's Fish oil: This is an important part of the Ultimate Diet. I use about 5-10 grams of fish oil per day.

3. NO-Xplode: I use NO-Xplode before my workout because its a good mix of creatine, Nitric Oxide and stimulants(fat burners) so its much easier to train hard on a low calorie diet.

4. ZMA: ZMA is combination of Zinc, Magnesium and Vitamin B6. I use this before I sleep as it helps maintain a healthy immune system, tissue repair and promote sleep quality. It also helps increasing testosterone levels.

5. I also recommend using a good multi-vitamin. I use this one.

Thats it! I hope everyone has a plan to get beach ready! Remember, if you fail to plan, you plan to fail.