My work out regime:

Well figured I’d share it with you. Yeah, I’m pretty much insane.

My day:
6am alarm goes, off hit it off, 630am, hit it off, I crawl out of bed around 7 -7:30. And drink a glass of water (16oz) Eat a power power bar, or Peanut butter and jelly sandwich, and I make another for after. Drink a little more water.

I then stretch for 5 – 10 minutes, and do some warm up jogs up and down my drive way (its 400 feet long) stretch a little more and hop on the bike. I ride anywhere from 2 – 5 miles. When I get back I do a speed work out.

Remember driveway = 400 feet which is one rep. So I do a rep and then I do a rep back.

I start off with a full blown sprint 2 reps (there and back) then a rep of a jog (just one way) then a 2 reps of sprints and a jog rep then 2 sprints 1 jog.

Then I do a high knee set. This is where I go as fast as I can lifting my knees as high as I can. I do the same as above. I follow this up with a three step skip. (Step step and on the next step you jump, step step jump) same as above and then I cool down with 2 or 3 reps of jog/walk. Drink some water eat half the PB&J. and I hit the gym/basement.

I do 3 sets of 12 reps of each exercise.

Squats
Lunges
Calf raises – I do reps of 22 and hold at the bottom middle and peak going up and down.
Leg curls.
Crunches, I do a lot and I do a lot of variations.

Eat the rest drink some water shower off to work.


Home at night.

Upper body time 3 sets or 7-9 reps.

Bicep curl
Tricep push down.
Shrugs
Bench press 2 sets flat, 2 set incline 2 sets on the big ball. Great for the core muscles.
Dips.
Pull down thinger.
Crunches. Not as many as in the morning.
Eat shower check mitsu forums.
I will be doing this for two or three weeks. 4 days in a row 1 day off After that initial 2 or 3 weeks, I’m going to be changing it up as I’ll be back to where I need to isolate each muscle and then it gets tricky. Look for the next installment.

This is a pretty good work out schedule and can actually be used as a 3 day a week work out. Just split it up and do it once a day. Like bike one day with the speed work out, than do your upper body the next day, and then the following do the leg work out. Take a day off and repeat. If you are new or even been doing this for a while or don’t have the time to do this all in one day I suggest that.

Keep in mind I’ve been training for a triathlon which is why I am able to do the two-a-days. (Which I can’t do due to stress fractures in my shins, which is why I don’t do long distance running. Somehow a 7 minute speed workout doesn’t cause a lot of pain) Take it slow. Don’t use a weight that you can not complete two full sets in perfect form. The last set should be perfect form, but you should be struggling to finish your last two reps.

Keep the protein high, keep the carbs high in the morning and low to none after 3pm 4pm, depending on when you do your workout. And water is very important.

Breathing- yeah you need to breath right or you could pass out and die. When you exert a force you exhale. When you are retracting from that force you inhale. IE: While bench pressing you exhale when you push the bar up, and inhale when you bring it down. Also try and fill your lungs as much as you can on the inhale as this actually will help stretch and tear the muscle.

That’s what working is all about tearing your muscle so that it has to rebuild bigger and stronger. Working out doesn’t make you stronger, the actual rebuilding process makes you stronger, Your body hates being broken, but it’s the only way to become bigger, stronger, faster. Think of it as your favorite T-shirt. You’re wearing it one day and you end up ripping the arm because your bicep is HUGE!!! Well your mom sews it shut but now it’s slightly larger so that you won’t rip it again. That’s your muscle in a nutshell.

You can’t rebuild muscle with out a proper diet. Need help with that? Look for the Diet installment.

Supplements that I take:
In addition to creatine and a protein supplement these are the other supplements I take.

I have taken about six months off due to a stupid injury so I am starting my insane work out regime again, I’ve been slowly easing in to it, with out any supplements but now that I’ve dropped some body fat its time to kick it high gear.

2 – Taurine - 500MG = 1g -
2 – L-Arginine / L-Ornithine – 1500mg/1000mg = 3g/2g
1 – L Glutamine – 1000mg – 1g

4 – Twinlab Amino fuel tabs - 4 Tabs is one serving.
Per Ser/L-Alanine - 236mg
L-Arginine – 86mg
L-Aspartic Acid – 540mg
L-Carnitine – 20mg
L-Cystiene -111mg
L-Glutamic Acid - 868mg
L-Glutamine – 200mg
L-Glycine – 78mg
L-Histdine – 77mg
L-Isoleucine – 331mg
L-Leucine – 474mg
L-Lysine – 481mg
L-Methionine – 93mg
L-Phenylalanine – 104mg
L-Proline – 289mg
L-Serine – 218mg
L-Thereonine – 366mg
L-Tryptophan – 72mg
L-Tyrosine – 76mg
L-Valine – 281mg

What that all means and does: Brought to you from my memory from my schooling and various text books which I didn't have at the time of writing this. I wrote this off the top of my head, so it may change slightly.

Taurine, is the building block of all amino acids. It is the key component in bile which is used for fat digestion. It is also very useful in the absorption of fat soluble vitamins. It is found in eggs, meat, fish and milk, but not in vegetable proteins such as soy. It has many other uses but those can be googled as I am not 100% sure on the other speifics. But It has been used to help treat anxiety.

L-Arginine, is the active ingredient in all nitric oxcide products. (IE: NO2, Pumptech, NO-Xplode) It is extremely important for muscle recovery and growth. It helps banace nitrogen levels in the body by acting as the transportation vehicle. Basically it increases blood flow throughout your body and, supplying your muscles with more nutrients so that they can recover faster. Think Viagra. Basically the same thing.

L-Ornithine, helps the body release growth hormone which promotes the metabolism of excess body fat. It helps rebuild damaged tissue. It works even better when mixed with L-Arginine and L-Carnitine. DO NOT TAKE THIS IF – your under 18, Pregnant, a nursing women, or have a history of schizophrenia.

L-Glutamine: This is known as brain food. This amino acid is able to pass into the brain, in broken down form (Glutamic acid, and increases the levels of GABA, google it) which helps proper brain function. Glutamine is special because it carries two nitrogen atoms unlike most other amino acids that just carry one, and because of this also helps in getting ammonia out of the body. Glutamine helps build and maintain skeletal muscle and is very important because when a person is stressed the muscles release it. So refueling the stores is crucial. DO NOT TAKE THIS IF – you have cirrhosis, kidney or liver issues, Reye’s syndrome or any issue that may cause excess ammonia in the blood, as this will create more problems for you. Also, beware of glutamic acid, also called glutamate, glutathione, gluten and monosodium glutamate, while they all sound similar to Glutamine, they are all different.

Alanine - Major player in moving nitrogen from tissue to the liver.

Aspartic Acid- Helps increase stamina.

Carnitine – is not an amino acid its more closely related to vitamin B, but it helps transport Long Chain Fatty acids.

L-Cystiene – Helps detoxify, Dieabetics beware.

L-Glycine – Helps produce creatine and stop muscle degeneration.

L-Histdine – Key for tissue repair and growth. Bi polar beware.

L-Isoleucine – Increases energy and endurance, by helping maintain blood sugar levels

L-Leucine – Acts as fuel for the body and by doing so protects muscle from being broken down into an energy source. A lot of this can produce high levels of ammonia, which is bad.

L-Lysine – Your body can not produce this and you can tell if you don’t have enough in your diet from, hair loss, blood shot eyes, can’t concentrate, lack of energy, irritability, and loss of appetite. It is extremely helpful for bone growth in children as it helps in the absorption of calcium and it helps maintain correct nitrogen levels in adults. It also helps prevent cold sores, herpes outbreaks (but only if arginine is avoided) Foods such as, cheese, eggs, fish, lima beans, milk, potatoes, red meat, soy products, and yeast, have lysine.

L-Methionine – Helps break down fat which will aid in clogged arteries. It also helps detoxify things such as lead. Helps the hair skin and nails.

L-Phenylalanine – Promotes alertness.

L-Proline – Helps reduce the loss of collagen which will make your skin look good.

L-Serine – Required for the breakdown of fats and fatty acids. Aids in the growth of muscle. Is a natural moisturizer, found in many skin care products.

L-Thereonine – This aids in maintaining proper protein levels, making collagen, elastin, tooth enamel, and helps the liver out. It can help boost the immune system. It helps just about every thing. Vegetarians usually don’t get enough of this.

L-Tryptophan – Was banned in the USA if it is the main ingredient in a supplement in 1989. Please do your own research. Labs have stated that it was PROBABLY contaminates in the supplement not the tryptophan, but it was still banned. The FDA confirmed 38 deaths because of these supplements. It helps fight insomnia, depression, and overall mood.

L-Tyrosine – Great for the metabolism.

L-Valine – Acts like a stimulate, helps muscle metabolism, tissue repair, and aids in proper nitrogen levels. To much may make you hallucinate or have the feeling that your skin is trying to crawl off your body.


Remember I am not a doctor, I am not prescribing any of this to you, None of the above is proven to treat or cure any disease. You use this information at your own risk. Consult your doctor before using any of this.

Supplements: Want my opinion on something read here first.

How this works.
You'll see the brand. Then the products underneath,a Letter grade, A review of what it is, and then my take on the product, which is how I came up with the rating. And then If I have used it for at least a month. And if I recommend it.


CytoSport

Muscle Milk- B+
Muscle Milk is a protein supplement with 300 calories 12G of fat 16G of Carbs and 34G of protein. It also included a long list of vitamins similar to a multivitamin.
I like most others enjoy the taste of the muscle milk brand but this is mostly due to the high fat content which is a bad thing for people looking to cut fat. The protein level is just about where it needs to be for a quality supplement. However, it has a wide source list, while all good are still not great sources. A perk is that it is zero lactose, so people that are lactose intolerant, here you go. This is a great product if your looking to put on weight and need more then just a basic protein supplement. This can almost replace a full meal. Just throw in a few more calories and your there. The grade is not higher because of the high fat content, and the fact that it only has 16 servings per 2.5LB jug. But the multivitamin benifits, while not giving 100% daily value, it is high enough to bump the score a bit. Keep in mind the RTD (Ready to Drink) ones are slightly different. The taste is a big PLUS
I've used it, I recommend it.



Muscletech:


Celltech- B-
Celltech is a creatine drink that has everything you need to spike your insulin levels in order to increase absorption. 10G or creatine.
I do not like celltech mostly because of the price. It is grossly overpriced and the small 4.5 LBS jug will not last a month. While the product is great there are great alternatives available from GNC Creatine Burst, and the EAS Phosphagen, and BSN's cellmass products which don't have the all the extras but have exactly what you need to absorb the creatine. Also in my opinion anything over 5 or 6 grams of creatine a day is a waste. If price is not an issue by all means go ahead, the product it self is an A product just price it self brings it down. Up the servings for the price and the grade would be higher.
I have used it, I am impartial to this product, I'd spend my money elsewhere

Nitrotech- B++
Nitrotech is a great protein powder that has been around for quite some time now. It has gone through some marketing and packaging changes but the product has stayed the same for the most part. With 110 calories, 1.5G, of fat, 4.5G of carbs and 20G of Whey concentrate and Whey Isolate, you know you are getting super high quality complete protein. There is no soy. It has the some extras as well such as creatine and taurine for that extra size and absorption. Also includes a long list of amino acids
Protein sources are good, taste is good, the extras help, you get about 32 servings, and for the price you get more than its competitors. It would be nice to have 10G of protein. But this can be forgiven because of the low fat content. The extra amino acids really bump up the score. And it
I use it, I recommend it.


There will be more, I'm tired of typing. I'm only going to do the really good, the really bad, the popular ones. The ones you should stay away from, and special requests.

Got a request ask. Chances are I've used it know someone who has, or will try it and let you know if its any good. Or I am smart enough to look at the ingredients list and say its junk.

Saved for next installment

What it going to be in this thread.

Reviews of the new and current supplements.

Work out programs.

Diet dos and don'ts

Buyers guide to supplements.

Ehh one more just incase I need something up here.