TripleOvertime
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Just letting you know I?m still following along. You?re looking good shadow. As always, very informative log with a a broad variety of info on many different things. Keep it coming bro.
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The.Shadow
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Thank you sir! Glad you find value in the thread.
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The.Shadow
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My client and friend Henrique keeping it tight one week post-show.
The mission right now is to get all cardio out, all supplementation out, get all health markers in check and get his metabolism firing again before pushing forward with a growth phase.
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The mission right now is to get all cardio out, all supplementation out, get all health markers in check and get his metabolism firing again before pushing forward with a growth phase.
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The.Shadow
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TOPICAL FAT BURNERS
Firstly, can they work? Short answer - yes.
Yohimbine is likely the most common, and one I have used with multiple clients with success and one that has some solid research behind its efficacy.
One compound not mentioned often for topical fat burning is aminophylline. Aminophylline is used medically as a bronchodilator.
Aminophylline stimulates lipolysis via:
- Inhibits phosphodieterase, which raises intra-cellular cAMP
- Nonselective adenosine receptor agonist (activates brown fat)
In the research below, 50 individuals consuming an iso-caloric diet were split into two groups, one using aminophylline cream on the waist, and one not. Both groups lost the same total BMI over 12 weeks, but waist circumference reduction in the aminophylline group was significantly greater. It's worth noting that the effect is greater on women than men, but is still effective for both.
https://www.ncbi.nlm.nih.gov/m/pubmed/17391155/
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Firstly, can they work? Short answer - yes.
Yohimbine is likely the most common, and one I have used with multiple clients with success and one that has some solid research behind its efficacy.
One compound not mentioned often for topical fat burning is aminophylline. Aminophylline is used medically as a bronchodilator.
Aminophylline stimulates lipolysis via:
- Inhibits phosphodieterase, which raises intra-cellular cAMP
- Nonselective adenosine receptor agonist (activates brown fat)
In the research below, 50 individuals consuming an iso-caloric diet were split into two groups, one using aminophylline cream on the waist, and one not. Both groups lost the same total BMI over 12 weeks, but waist circumference reduction in the aminophylline group was significantly greater. It's worth noting that the effect is greater on women than men, but is still effective for both.
https://www.ncbi.nlm.nih.gov/m/pubmed/17391155/
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A photo I found on my camera that I accidentally took trying to film some training footage from a few weeks back!
I am sat editing it now, so expect a vlog with a push workout breakdown in the next day or so. It's taken two weeks to the day to find a chance to edit it, but I'm trying to get the YouTube firing again!
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I am sat editing it now, so expect a vlog with a push workout breakdown in the next day or so. It's taken two weeks to the day to find a chance to edit it, but I'm trying to get the YouTube firing again!
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The.Shadow
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Quick shot of some recomp in action! 210lbs in both photos. 9 months and 5 days between photos. I'm really happy with the body comp change here, especially considering 6 out of 9 months were spent at TRT only.
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The first vlog in a long time!
Featuring a couple of days at the end of November, a full push workout breakdown with exercise cues and the usual rambling.
https://www.youtube.com/watch?v=_Q7EhdKK5U4&feature=youtu.be
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Featuring a couple of days at the end of November, a full push workout breakdown with exercise cues and the usual rambling.
https://www.youtube.com/watch?v=_Q7EhdKK5U4&feature=youtu.be
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The.Shadow
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Men with low plasma testosterone levels (<250ng/dl in this paper) exhibited increases in multiple cardiovascular disease markers.
Among many other deleterious effects of hypogonadism, this is one primary reason why I do not favour the 'cycling' theory of AAS use for physique athletes, as I would rather avoid spending any time in a hypogonadal state. (However long that may be, depending on the individual variable HPTA recovery rate). Cruising at a true TRT dose of testosterone, sufficient to put you somewhere in the 700-900ng/dl range removes the possibility of negative knocks to health markers of being hypogonadal, without introducing additional risk.
This is also a push to all males to be active in monitoring your endogenous hormone levels regularly as you age, at least once per year, and getting onto the relative form of HRT as and when necessary.
https://www.ncbi.nlm.nih.gov/pubmed/28757119
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Among many other deleterious effects of hypogonadism, this is one primary reason why I do not favour the 'cycling' theory of AAS use for physique athletes, as I would rather avoid spending any time in a hypogonadal state. (However long that may be, depending on the individual variable HPTA recovery rate). Cruising at a true TRT dose of testosterone, sufficient to put you somewhere in the 700-900ng/dl range removes the possibility of negative knocks to health markers of being hypogonadal, without introducing additional risk.
This is also a push to all males to be active in monitoring your endogenous hormone levels regularly as you age, at least once per year, and getting onto the relative form of HRT as and when necessary.
https://www.ncbi.nlm.nih.gov/pubmed/28757119
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For you guys following along... Last weeks caloric adjustments are doing the trick, weight is trending upwards now. Visually looking 'fuller' which is giving the appearance almost of being leaner.
Now sitting around 212lbs upon waking. 7 weeks in to blast, +32lbs from diet low.
All bio-feedback and health markers still perfect.
Any questions, shoot them below!
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Now sitting around 212lbs upon waking. 7 weeks in to blast, +32lbs from diet low.
All bio-feedback and health markers still perfect.
Any questions, shoot them below!
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Tricep shot!
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What an awesome present from the Mrs! Perfect present for a data collection nerd 
Can't wait to get my results!
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Can't wait to get my results!
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Usual Tuesday update...
Sitting around 211lbs upon waking this week. Condition and insulin sensitivity still hanging in there. This is right where we want to be, especially considering we are 30+lbs up.
All bio-feedback is solid, all health markers where I want them etc.
Beginning another training block today. Repeating the last 4 week cycle with a 2.5-5% increase on PO based stuff.
Weight has levelled off and metabolism is healthy so a little food bump coming in today. +15c and +10f on training days, +15f on rest days.
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Sitting around 211lbs upon waking this week. Condition and insulin sensitivity still hanging in there. This is right where we want to be, especially considering we are 30+lbs up.
All bio-feedback is solid, all health markers where I want them etc.
Beginning another training block today. Repeating the last 4 week cycle with a 2.5-5% increase on PO based stuff.
Weight has levelled off and metabolism is healthy so a little food bump coming in today. +15c and +10f on training days, +15f on rest days.
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Got in the last session of the year today with Jas by revisiting this awesome gym. We were lucky to find somewhere like this whilst away.
Have a great NYE everybody whatever you are doing, and stay safe!
Thank you all for all of your support this year. I can't believe how much JJ Physique and OPD has expanded so fast this year, and from the bottom of my heart I appreciate everybody who supports and plays a part.
Here's to another successful year for all of us!
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Have a great NYE everybody whatever you are doing, and stay safe!
Thank you all for all of your support this year. I can't believe how much JJ Physique and OPD has expanded so fast this year, and from the bottom of my heart I appreciate everybody who supports and plays a part.
Here's to another successful year for all of us!
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The.Shadow
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Quick 7 week mini-cut for my client Yash to round off our first phase together.
Now that I have his condition, insulin sensitivity and health markers where I want them, we can work on adding some quality tissue!
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Now that I have his condition, insulin sensitivity and health markers where I want them, we can work on adding some quality tissue!
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Loss of sexual function and a decrease in quality of life is a common anecdote in middle aged-older men that seems to frequently be overlooked as a psychological issue, when it very likely could be a physiological hormonal issue.
In this research, 750 multinational men with low testosterone showed rapid and sustained improvements in sexual function, psychological health and multiple other quality of life dimensions.
So guys, please do ensure as you age you are keeping at least a yearly look into your hormonal panel to ensure you are remaining within the physiological total testosterone range. This is just scratching the surface of the multiple health benefits to avoiding hypogonadism.
https://www.sciencedirect.com/science/article/pii/S1743609517313395
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In this research, 750 multinational men with low testosterone showed rapid and sustained improvements in sexual function, psychological health and multiple other quality of life dimensions.
So guys, please do ensure as you age you are keeping at least a yearly look into your hormonal panel to ensure you are remaining within the physiological total testosterone range. This is just scratching the surface of the multiple health benefits to avoiding hypogonadism.
https://www.sciencedirect.com/science/article/pii/S1743609517313395
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The.Shadow
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PROLACTIN & DECA
A very common theme you hear in bodybuilding circles is that you should always have ancillaries on hand when using nandrolone in case of prolactin issues.
This view isn't founded in any evidence, and anecdotally I have never seen prolactin increases in individuals using nandrolone on it's own, or in individuals running multi-compound hormone stacks when estrogen is controlled.
In the research below, long-term treatment of nandrolone caused prolactin levels to actually decrease, whereas testosterone treatment increased prolactin.
http://journals.sagepub.com/doi/abs/10.1177/106002808001400705
What I do believe can happen, is prolactin-like side effects (specifically lactation) can occur with nandrolone and trenbolone use when the user is transitioning from a highly aromatising stack to using these compounds as the primary growth anchor in their stack, due to the drop in estrogenic and progestational activity activating prolactin.
In summary, I believe far too many people jump straight to using drugs like prami and caber with deleterious long-term effects blindly just as a safe-guard with no relevant bloodwork that they actually need these compounds, or even any logical reasoning to do so being that they are typically used alongside nandrolone and trenbolone use. Our goal as physique athletes should always be to limit ancillary drug use at all times. Truly, if your hormonal stacks are planned effectively for you as an individual, you will never need to use these drugs anyhow.
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A very common theme you hear in bodybuilding circles is that you should always have ancillaries on hand when using nandrolone in case of prolactin issues.
This view isn't founded in any evidence, and anecdotally I have never seen prolactin increases in individuals using nandrolone on it's own, or in individuals running multi-compound hormone stacks when estrogen is controlled.
In the research below, long-term treatment of nandrolone caused prolactin levels to actually decrease, whereas testosterone treatment increased prolactin.
http://journals.sagepub.com/doi/abs/10.1177/106002808001400705
What I do believe can happen, is prolactin-like side effects (specifically lactation) can occur with nandrolone and trenbolone use when the user is transitioning from a highly aromatising stack to using these compounds as the primary growth anchor in their stack, due to the drop in estrogenic and progestational activity activating prolactin.
In summary, I believe far too many people jump straight to using drugs like prami and caber with deleterious long-term effects blindly just as a safe-guard with no relevant bloodwork that they actually need these compounds, or even any logical reasoning to do so being that they are typically used alongside nandrolone and trenbolone use. Our goal as physique athletes should always be to limit ancillary drug use at all times. Truly, if your hormonal stacks are planned effectively for you as an individual, you will never need to use these drugs anyhow.
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The.Shadow
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The.Shadow
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11 weeks in, holding around 216lbs this week.
Weight dropped a bit this week and I tightened up, but then crept up to where it was last week but I am looking tighter.
No real weight gain this week and BG is holding real good (70-75mg fasted every morning).
Adding in 20g protein every day, and 30g carbs on training days. (20g in post-workout meal, 10g in post post-workout meal).
One more week left of this training programming before starting a new block next week.
PED's are continuing as they are for now.
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Weight dropped a bit this week and I tightened up, but then crept up to where it was last week but I am looking tighter.
No real weight gain this week and BG is holding real good (70-75mg fasted every morning).
Adding in 20g protein every day, and 30g carbs on training days. (20g in post-workout meal, 10g in post post-workout meal).
One more week left of this training programming before starting a new block next week.
PED's are continuing as they are for now.
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The.Shadow
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This fairly new meta-analyses looked into the effect of various training volumes on total strength outcomes.
Although the high volume groups did show greater strength gains than lower volume groups, the benefits were relatively moderate when compared to outcomes of similar research on the dose-response relationship between training volume and hypertrophy.
So, training volume is a greater driver of hypertrophy than strength. I would be interested to see a meta-analyses on the relationship between training frequency and strength outcomes where volume is matched. I imagine that there MAY be benefit due to the greater frequency of neurological adaptations that can occur from simply practising a movement more often, but this could again simply be an issue of total volume.
https://link.springer.com/article/10.1007/s40279-017-0762-7
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Although the high volume groups did show greater strength gains than lower volume groups, the benefits were relatively moderate when compared to outcomes of similar research on the dose-response relationship between training volume and hypertrophy.
So, training volume is a greater driver of hypertrophy than strength. I would be interested to see a meta-analyses on the relationship between training frequency and strength outcomes where volume is matched. I imagine that there MAY be benefit due to the greater frequency of neurological adaptations that can occur from simply practising a movement more often, but this could again simply be an issue of total volume.
https://link.springer.com/article/10.1007/s40279-017-0762-7
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The.Shadow
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Reducing systemic inflammation/oxidative stress is absolutely important for all of us, from both a health and physique development point of view. Chronic oxidative stress plays a serious role in many age-related diseases, metabolic disorders etc. As a side note, for any anabolic steroid users that adhere to periods of time off of all exogenous hormones, this is especially important to you. I believe the primary cause of on-cycle testicular damage to be via oxidative free radicals from estrogen metabolites.
However, there are drawbacks to overexposure to antioxidants that we need to take into account. Now I know it is in vivo research, but here is a potential link between overexposure to dietary antioxidants in younger populations could lead to greater levels of body fat in later life due to a decreased leptin release. (Leptin being the hormone responsible for regulating hunger).
We have discussed this on the OPD podcast multiple times, and this is just another one to add to the list of reasons why mega-dosing antioxidants is a bad move. (And something you see in the bodybuilding world too often). Ensure you are covering your bases with the RDA intake, and you're set.
https://link.springer.com/chapter/10.1007/978-3-319-48382-5_17
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However, there are drawbacks to overexposure to antioxidants that we need to take into account. Now I know it is in vivo research, but here is a potential link between overexposure to dietary antioxidants in younger populations could lead to greater levels of body fat in later life due to a decreased leptin release. (Leptin being the hormone responsible for regulating hunger).
We have discussed this on the OPD podcast multiple times, and this is just another one to add to the list of reasons why mega-dosing antioxidants is a bad move. (And something you see in the bodybuilding world too often). Ensure you are covering your bases with the RDA intake, and you're set.
https://link.springer.com/chapter/10.1007/978-3-319-48382-5_17
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The.Shadow
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Brand new research shows that only 19% of men diagnosed with low testosterone received TRT.
Sadly, for those of you who follow this page and other TRT/PED related groups, this won't come of any surprise.
The scary thing is, this is only amongst the total of men who were actually screened for testosterone, how many others have been missed due to misdiagnosing the symptoms (which we know happens with depression frequently), or were denied a testosterone check for whatever reason. I know for a fact from the multiple messages I receive every day about exactly this, the number is far far greater than this.
We know long-term testosterone therapy is both safe and efficacious. We know the multitude of quality of life and health benefits it offers. Regular testosterone checks must become a part of regular routine health screening for men as we age if we are really going to keep a handle on our health.
If you feel you are suffering from low testosterone symptoms and have a GP that is reluctant to look further. I'd recommend heading over to a private blood testing service like Medichecks and taking the issue into your own hands. A simple testosterone check is only ?30, and could save you a great deal of ball-ache (no pun intended) in the long run.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1472884/
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Sadly, for those of you who follow this page and other TRT/PED related groups, this won't come of any surprise.
The scary thing is, this is only amongst the total of men who were actually screened for testosterone, how many others have been missed due to misdiagnosing the symptoms (which we know happens with depression frequently), or were denied a testosterone check for whatever reason. I know for a fact from the multiple messages I receive every day about exactly this, the number is far far greater than this.
We know long-term testosterone therapy is both safe and efficacious. We know the multitude of quality of life and health benefits it offers. Regular testosterone checks must become a part of regular routine health screening for men as we age if we are really going to keep a handle on our health.
If you feel you are suffering from low testosterone symptoms and have a GP that is reluctant to look further. I'd recommend heading over to a private blood testing service like Medichecks and taking the issue into your own hands. A simple testosterone check is only ?30, and could save you a great deal of ball-ache (no pun intended) in the long run.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1472884/
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I'm doing something I haven't done in a long while this week and taking 4 full days off of training. I am truly overreached at this point, and am kicking myself for not being objective with my own biofeedback and quitting whilst I was ahead earlier. I think in future, I will either have to program in deload periods rather than auto-regulating them (as I will convince myself I am great, when I'm not) or let my HRV guide them primarily. The plan over the next four days is to focus in on getting this HRV up to scratch primarily. I will be implementing a 14 hour fast daily, no direct carbohydrate sources, restorative yoga, deep belly nasal breathing work and a tonne of switching off and doing nothing.
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I've posted quite a list of write-ups on vitamin d3's effect on overall health, but here's another good reason why you should be conscious of your d3 levels.
A relatively new systematic review looking into the effectiveness of combined resistance training and vitamin d3 supplementation in older adults found greater strength increases when pairing the two when compared to exercise alone.
I recommend if possible, for everybody to look into bloodwork and dose d3 accordingly. According to your geographical location, time spent in sunlight etc the daily dose recommendation will change. If this isn't available to you, a 'safe' fail-safe dose would be somewhere around the 10000iu/day mark.
http://bmjopen.bmj.com/content/7/7/e014619
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A relatively new systematic review looking into the effectiveness of combined resistance training and vitamin d3 supplementation in older adults found greater strength increases when pairing the two when compared to exercise alone.
I recommend if possible, for everybody to look into bloodwork and dose d3 accordingly. According to your geographical location, time spent in sunlight etc the daily dose recommendation will change. If this isn't available to you, a 'safe' fail-safe dose would be somewhere around the 10000iu/day mark.
http://bmjopen.bmj.com/content/7/7/e014619
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The.Shadow
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THIAMIN
I recently ran through a nutritional consultation with a new client who was suffering some issues metabolising carbohydrates/poor glucose tolerance. She had switched to a traditional keto approach as she assumed it was an insulin resistance issue (as previous diet was very high carbohydrate as a % of total calories), but had began to since notice some issues with her sight since switching.
For some context, this client is vegan, whose protein intake is relatively low. Previous carbohydrate sources before switching to the ketogenic style diet were in the majority refined grains, with protein coming trace from a limited number of vegetables. Upon switching to the ketogenic approach, the calories coming from refined carbohydrate sources were swapped for oils and butter.
This was screaming a thiamin deficiency issue to me, so she went ahead and got a urinalysis for organic acids status, and our suspicions were confirmed!
Since this consultation, we have increased total plant protein intake, increased total carbohydrate intake from fortified sources and all peripheral neuropathy has gone, blood glucose is sitting really nicely in the 70-75mg fasted and post-prandial range and we have been able to increase total calorie intake from carbohydrate pretty hard initially with no metabolic issues or blood glucose intolerance.
I know this is a pretty unique case, as the majority of us are getting more than enough thiamin from plant/animal protein sources, but these individual cases do exist, and it is important that we know how to recognise and correct them when they do crop up in ourselves, or clients.
The attached research in an excellent read into thiamin and the relative clinical effects of its deficiencies: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1375232/
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I recently ran through a nutritional consultation with a new client who was suffering some issues metabolising carbohydrates/poor glucose tolerance. She had switched to a traditional keto approach as she assumed it was an insulin resistance issue (as previous diet was very high carbohydrate as a % of total calories), but had began to since notice some issues with her sight since switching.
For some context, this client is vegan, whose protein intake is relatively low. Previous carbohydrate sources before switching to the ketogenic style diet were in the majority refined grains, with protein coming trace from a limited number of vegetables. Upon switching to the ketogenic approach, the calories coming from refined carbohydrate sources were swapped for oils and butter.
This was screaming a thiamin deficiency issue to me, so she went ahead and got a urinalysis for organic acids status, and our suspicions were confirmed!
Since this consultation, we have increased total plant protein intake, increased total carbohydrate intake from fortified sources and all peripheral neuropathy has gone, blood glucose is sitting really nicely in the 70-75mg fasted and post-prandial range and we have been able to increase total calorie intake from carbohydrate pretty hard initially with no metabolic issues or blood glucose intolerance.
I know this is a pretty unique case, as the majority of us are getting more than enough thiamin from plant/animal protein sources, but these individual cases do exist, and it is important that we know how to recognise and correct them when they do crop up in ourselves, or clients.
The attached research in an excellent read into thiamin and the relative clinical effects of its deficiencies: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1375232/
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The.Shadow
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The lighting in my gym = perfect atmosphere, but awful for photos.
Anyway, feels amazing to start a new block of training after this deload. Everything is ready and firing on all cylinders, we are locked and loaded to really crank it over the next 4 weeks.
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Anyway, feels amazing to start a new block of training after this deload. Everything is ready and firing on all cylinders, we are locked and loaded to really crank it over the next 4 weeks.
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The.Shadow
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Off-season posing practise for Jas at Emporium with the PCA crew today.
Check the lat and delt pop!
Jas has made some insane tissue gains this off-season, especially considering her training age (and of course, being a female). Excited to see a much improved package on the stage later this year!
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Check the lat and delt pop!
Jas has made some insane tissue gains this off-season, especially considering her training age (and of course, being a female). Excited to see a much improved package on the stage later this year!
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Little update.
Been ticking along and cruising for a while now holding 220-225lbs for the past 5 weeks or so.
Now that I've let things stabilise and given some time for the new muscle tissue to settle in, i'm beginning an aggressive mini-cut here to tighten up before growing again.
Will post up some more initial details soon, but here's a comparison photo of me before the last cut 10 months ago at 206lbs, and on the right me upon waking this morning at 221.4lbs.
To be starting this cut 15lbs heavier and a lot leaner than I was just under a year ago is awesome, I'm really happy with that.
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Been ticking along and cruising for a while now holding 220-225lbs for the past 5 weeks or so.
Now that I've let things stabilise and given some time for the new muscle tissue to settle in, i'm beginning an aggressive mini-cut here to tighten up before growing again.
Will post up some more initial details soon, but here's a comparison photo of me before the last cut 10 months ago at 206lbs, and on the right me upon waking this morning at 221.4lbs.
To be starting this cut 15lbs heavier and a lot leaner than I was just under a year ago is awesome, I'm really happy with that.
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DNP & Thyroid Hormones
After posting up about DNP yesterday, a few guys asked about using t3 with it.
DNP is shown in rats to inhibit the deiodination of thyroxine. (http://www.eje-online.org/content/77/1/122.abstract).
Deiodinase is an enzyme that removes an iodine molecule from t4 to convert it into t3.
However, here is my favourite paper on this subject, looking at the thyroidal effects of DNP in humans. (http://sci-hub.tw/10.1210/jcem-16-8-1026)
11 subjects were given 225mg/day. BMR increased in all subjects, including one that had no thyroid gland.
The serum protein-bound iodine (PBI) fell in every subject over 48 hours. PBI estimates blood t3 and t4 blood level.
As this research is pretty dated, PBI was the best form of testing thyroid function available to them at the time. We'd more likely look at free t4 and t3 now.
Average increase in BMR in the subjects was 29%, which was hit just 48 hours after the first dose.
So all in all, you don't need to use exogenous thyroid with DNP to see the huge increases in BMR we associate with the drug. However, it does appear thyroid function is compromised with DNP use, although not by direct mechanism.
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After posting up about DNP yesterday, a few guys asked about using t3 with it.
DNP is shown in rats to inhibit the deiodination of thyroxine. (http://www.eje-online.org/content/77/1/122.abstract).
Deiodinase is an enzyme that removes an iodine molecule from t4 to convert it into t3.
However, here is my favourite paper on this subject, looking at the thyroidal effects of DNP in humans. (http://sci-hub.tw/10.1210/jcem-16-8-1026)
11 subjects were given 225mg/day. BMR increased in all subjects, including one that had no thyroid gland.
The serum protein-bound iodine (PBI) fell in every subject over 48 hours. PBI estimates blood t3 and t4 blood level.
As this research is pretty dated, PBI was the best form of testing thyroid function available to them at the time. We'd more likely look at free t4 and t3 now.
Average increase in BMR in the subjects was 29%, which was hit just 48 hours after the first dose.
So all in all, you don't need to use exogenous thyroid with DNP to see the huge increases in BMR we associate with the drug. However, it does appear thyroid function is compromised with DNP use, although not by direct mechanism.
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