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  • [SPAM] Sezon masy zakończony, koks na redu już kupiony ;]

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    Junior SFD - pierwsze kroki na siłowni i w sporcie

    Po wstaniu: bcaa + glutamina + spalacz Podczas śniadania: d3 + witamina c + vitamin complex Przed treningiem: bcaa + glutamina + kreatyna + beta-alanina + witamina c + b complex + spalacz Po treningu: bcaa + glutamina + kreatyna + witamina c + b complex Przed snem: glutamina + potas + magnez + witamina c Zmieniony przez - OzzyMG w dniu 2015-02-16 20:38:55

    Odpowiedzi: 3001 Ilość wyświetleń: 20000 Data: 2/16/2015 8:38:27 PM Liczba szacunów: 0
  • Tydzień 9/2 TRENING Interwały niestety na orbim, mógłby już śnieg stopnieć..}:-((( *rozgrzewka 10min, moc ok 100W *interwały 30/30sec x11, moc w sprintach 135-138W *20min marsz na bieżni, 5,5-6,0 km/h max nachylenie DIETA Suplementy: castagnus 1tab, tran, wit. C, Mg+K, kombucha Warzywa: brukselka, pomidory, por, cebula, czosnek, barszcz Płyny: kawa x2, pokrzywa +skrzyp 1,5L, woda 2L rozkład 150B/55T/175W /ObrazkiSFD/zdjeciaSFD2/2dc4ead130ca475c8b77fd71846bba26.png Tydzień 9/3 TRENING *rozgrzewka 5min bieżnia, zarzut z MC +PP 2x10 gryfem A.przysiad ze sztangą na plecach 4x8-10 55kg x10/65kg x10/65kg x8/72,5kg x5 55kg x10/65kg x10/65kg x8/72,5kg x5 B. RDL 4x8-10 55kg x10/65kg x10/70kg x8/75kg x7 55kg x10/65kg x10/70kg x7/75kg x6 C.wyciskanie sztangi skos góra 4x8-10 14kg x10/15kg x10/16kg x8/17kg x8 14kg x10/15kg x10/16kg x8/17kg x7 (hantle) D.wiosło sztangą w pochyleniu tułowia 4x8-10 30kg x10/35kg x10/42,5kg x10/42,5kg x6 30kg x10/35kg x10/42,5kg x8/42,5kg x6 E.wznosy z opadu 4x8-10 cc x10/x10/x10/x9 cc x10/x10/x10/x8 F. plank prawa i lewa strona na max, czasu nie mierzyłam + 20 min aero bieżnia 5,5-6,5 km/h max nachylenie W przysiadzie proszę się wielkich progresów już nie spodziewać, miażdży mi barki to 72,5kg|-) pracuję nad doprowadzeniem techniki do perfekcji za to;-) DIETA Suplementy: castagnus 1 tab, tran, wit. C, Mg+K, kombucha Warzywa: cebula, czosnek, por, kalafior, barszcz Płyny: kawa x2, skrzyp+pokrzywa 1,5L, woda przynajmniej 3L rozkład 150B/55T/175W /ObrazkiSFD/zdjeciaSFD2/6e02ea3a2bfd43a7a11fd9ceef25c061.png Zmieniony przez - lorane w dniu 2013-03-27 10:02:45

    Odpowiedzi: 224 Ilość wyświetleń: 20000 Data: 3/27/2013 9:50:57 AM Liczba szacunów: 0
  • Tydzień 10/5 TRENING rano: *rozgrzewka 5min bieżnia, zarzut z MC +PP 20kg 2x10 A.przysiad ze sztangą na plecach 4x8-10 55kg x10/65kg x10/65kg x9/72,5kg x4 55kg x10/65kg x10/65kg x8/72,5kg x5 B. RDL 4x8-10 55kg x10/65kg x10/70kg x8/75kg x7 55kg x10/65kg x10/70kg x8/75kg x7 C.wyciskanie sztangi skos góra 4x8-10 15kg x10/15kg x10/17kg x8/19kg x5 14kg x10/15kg x10/16kg x8/17kg x8 (hantle) D.wiosło sztangą w pochyleniu tułowia 4x8-10 30kg x10/35kg x10/42,5kg x10/42,5kg x7 30kg x10/35kg x10/42,5kg x10/42,5kg x6 E.wznosy z opadu 4x8-10 cc x10/x10/x10/x10 cc x10/x10/x10/x9 F. plank prawa i lewa strona na max, nie mierzyłam, ale grubo poniżej minuty Wieczorem: fitness 1h DIETA Suplementy: castagnus, tran, wit.C Warzywa: szpinak, pomidory, brokuł, czosnek cebula, papryka Płyny: kawa x1, woda 4L rozkład 150B/55T/175W /ObrazkiSFD/zdjeciaSFD2/f6833baa7430413ca480bce119e31bc9.png Tydzień 10/6 i 7 DNT x2 DIETA Suplementy: castagnus, tran, wit.c, kombucha Warzywa: szpinak, cebula, ogórki kiszone, kalafior Płyny: kawa x1, woda 3L rozkład 150B/55T/175W /ObrazkiSFD/zdjeciaSFD2/035278372a7d4353b3ceb2c1fd5de339.png Nie zdążyłam sobie ryżu ugotować i się cały dzień musiałam ratować bułką żytnią @@-) /ObrazkiSFD/zdjeciaSFD2/dda896b1d2784263b51c0c337133ece0.png POMIARY po świętach...;-) /ObrazkiSFD/zdjeciaSFD2/68bfe62f6e66432c934fcc917aa36281.JPG Zmieniony przez - lorane w dniu 2013-04-07 12:49:42

    Odpowiedzi: 224 Ilość wyświetleń: 20000 Data: 4/7/2013 12:43:13 PM Liczba szacunów: 0
  • witamina C - sposób dawkowania

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    Odżywki i suplementy

    Jesli chodzi o kwestię zapotrzebowania na witaminę c, to jest to sprawa mocno kontrowersyjna. Z pewnością zaspokajanie tylko ustalonego RDA (70 - 80mg) może być kiepskim pomysłem. Dawek przekraczających 3 - 4 g jednak nie polecam, choćby ze względu na fakt, że podawanie takiej ilości kwasu askorbinowego może wpłynąć niekorzystnie na pH przewodu pokarmowego. Swego czasu szacowano zapotrzebowanie na witaminę C w metodach bilansowych, na około 45 mg na dobę (Baker i wsp). Ja jednak bardziej polegałbym na dość dokładnych badaniach izotopowych, których jest sporo. Ich wyniki wykazują, że w wypadku zdecydowanej większości społeczeństwa zapotrzebowanie zaspokajać może dawka 100mg kwasu askorbinowego na dobę (Kallner). Levine i wsp. na podstawie swoich badań sugerują zwiększyć ją do około 120 – 250mg na dobę. I taka dawka wydaje mi się już dość sensowna. Gdyby jednak przyjrzeć się ssakom, które są zdolne do samodzielnego wytwarzania witaminy C, to dobowa synteza w ich wypadku wynosi mniej więcej około 5mg tej na kilogram masy ciała. Dokonując prostego rachunku zauważymy, że w wypadku 90kg osoby jest to 450mg na dobę. Sam taką ilość staram się dostarczyć z diety. W wypadku przeziębienia i obniżonej odporności okresowo spokojnie można podbić do 3 - 4g na dobę. Obawiałbym się jednak wprowadzić taką dawkę na stałe. Tutaj ciekawostki na temat wit C: http://potreningu.pl/artykuly/162/witamina-c-w-walce-z-nadcisnieniem http://potreningu.pl/artykuly/73/witamina-c-obniza-poziom-hormonu-stresu--kortyzolu

    Odpowiedzi: 60 Ilość wyświetleń: 10577 Data: 12/12/2011 11:19:58 AM Liczba szacunów: 0
  • Football Manager 2008

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    Piłka Nożna

    Temat zamarl wiec odswiezam. Gracie? Podawajcie swoje druzyny i sklady. Ja gram 7sezon Manstesterem United i tak prezentuje sie moja wyjsciowa 11 4-4-2 GK: J.P.Carrizo Obrona:Daniel Alves(R),Barzagli(C),Criscito(C)Vermahlen/G.Bale(L) Srodek:C.Ronaldo(R),Lorik Cana(C),J.Toulalan(C),Nani(L) Atak:Tevez, Rooney Mocni rezerwowi: Anderson, S.Taylor,R.Van Persie,G.Wijnaldum(jakkolwiek sie to pisze),O.Olazabal, Weiliton(niezly brazylijczyk). Piszcie piszcie bom ciekaw jak sie prezentuja wasze sklady i osiagniecia.

    Odpowiedzi: 226 Ilość wyświetleń: 20000 Data: 2/25/2008 3:19:40 PM Liczba szacunów: 0
  • Skróty i szyfry ;-)

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    Odżywki i suplementy

    # A (Retinol) Vitamin A is a vitamin with antioxidant properties, important for eye protection and bone growth; protein and hormone synthesis (including GH and testosterone); supports tissue maintenance. Helps reduce susceptibility to infection. Essential for healthy skin, good blood, strong bones and teeth, kidneys, bladder, lungs and membranes. # Acesulfame-K An artificial sweetener. Approved in 1988, this sweetener is 200 times sweeter than sugar, yet has a bitter taste. The 'K' in its name stands or potassium. Acesulfame-K is not metabolized by the body. You can cook and bake with it. There are no reported side effects with this sweetener although it may increase insulun secretion, which can cause concern for diabetics. # Acetyl-L-Carnitine (ALC) The acetyl ester of carnitine, ALC acts as an antioxidant, has protective effects in the brain, and stimulates hormone (including testosterone) release. # Alanine An amino acid. BCAAs are used as a source of energy for muscle cells. During prolonged exercise, BCAAs are released from skeletal muscles and their carbon backbones are used as fuel, while their nitrogen portion is used to form another amino acid, Alanine. Alanine is then converted to Glucose by the liver. This form of energy production is called the Alanine-Glucose cycle, and it plays a major role in maintaining the body's blood sugar balance. # Alpha Lipoic Acid (ALA) A sulfur bearing phytonutrient with antioxidant properties; amplifies effects of other antioxidants. It is an insulin potentiator that may be, in some respects, the very best insulin mimicker. An analogy of what ALA does is that if ALA was an individual, he would be the one which yells at the muscle cells to pick up the key, open the door, and help bring in the creatine. ALA is a sulfur bearing compound with antioxidant properties. It plays a role in energy metabolism. ALA amplifies the ability of other antioxidants to combat free redicals and enhance recovery. Also may enhance insulin sensitivity, improving the body's ability to add lean mass and reduce fat. # Amino Acids Nitrogen-bearing organic acids that are the building blocks of protein. The branched chain amino acids are Leucine, Valine and Isoleucine. # Anabolic Metabolic condition in which new molecules are synthesized (growth). # Androstenedione An androgen (male hormone). Androgens are produced in two sites in the male body - most originate in the testes, but some potent male hormones are produced by the adrenal glands, located just above the kidneys. Androstenedione is a pivotal adrenal steroid that's actually one step closer to being converted to testosterone than DHEA. It raises your testosterone levels and can provide more strength. Androstenedione really does raise testosterone above normal levels and could be hazardous. Side effects include acne, male baldness, and a decrease in 'good' cholesterol, which may lead to heart disease. This supplement might be reclassified as a steroid by the FDA, and it is banned in the NFL, Olympics, and other major sports organizations. # Antioxidants Any substances that prevent or impede cell oxidation (destruction) by free radicals, etc. # Arginine A conditionally essential amino acid with anabolic and immune system supportive effects. It is required for growth, immune function, wound healing and many aspects of protein metabolism. Arginine is necessary for the production of growth hormone. It is also a precursor for nitric oxide, a critical substance that helps regulate the function of cardiovascular, nervous and immune systems and which is essential for muscle growth.Arginine is essential for sperm formation, so it plays a vital role in male fertility. # Ascorbic Acid Also known as Vitamin C. A water soluble vitamin, and an antioxidant. Your body cannot store Vitamin C, so you must supplement it regularly. It is not resistant to heat, so cooking will destroy it. Vitamin C functions primarily in the formation of collagen, the chief protein substance of your body's framework. It also helps in the production of vital body chemicals. Vitamin C also is a detoxifier (helping cleanse your body of toxins). # Aspartame An artificial sweetener. Known by the trade name NutraSweet, it is an artificial sweetener. Certain people should avoid products that contain Aspartame. They are people who cannot metabolize the amino acid Phenylalanine, which is an ingredient in aspartame; and people who are suspectable to headaches. It is nearly 200 times sweeter than sugar. Aspartame is produced from the amino acids L-asartic acid and L=phenylalannine. It has been approved for use in certain goods since 1981. Heat causes aspartame to lose its sweetness, therefore, you can't bake with it. Unlike some sweetners, it has no aftertaste. # Aspirin Can reduce soreness after a hard workout, or lower your risk of heart disease. Can also reduce your risk for throat or stomach cancer. # ATP (Adenosine Triphosphate) The body's energy currency, released when fuel molecules are broken down. # B-Complex Vitamins A group of eleven known vitamins that work together in your body. All play vital roles in the conversion of food into energy. Essential for the normal functioning of the nervous system, and the maintenance of good digestion. Helps promote healthy skin, hair, and eyes. These are water soluble vitamins, which means they cannot be stored by your body and must be replaced every day. # B-1 (Thiamin) A vitamin which maintains energy levels, supports brain function (memory). Aids in digestion. Necessary for metabolism of sugar and starch to provide energy. Maintains a healthy nervous system. Alcohol can cause deficiencies of this vitamin and all the B-complex vitamins. # B-2 (Riboflavin) A vitamin which helps with energy production and amino acid production. Helps body obtain energy from protein, carbohydrates, and fats. Helps maintain good vision and healthy skin. # B-3 (Niacin) A vitamin Important in carbohydrate metabolism, formation of testosterone and other hormones, formation of red blood cells and maintaining the integrity of all cells. Helps body utilize protein, fats, and carbohydrates. Necessary for a healthy nervous system and digestive system. It also lowers elevated blood cholesterol levels when taken in large amounts of more than 1,000 milligrams a day. # B-5 (Pantothenic Acid) A vitamin which supports carbohydrate, protein and fat metabolism; hemoglobin synthesis. Helps release energy from protein, carbohydrates, and fat. Needed to support a variety of body functions, including the maintenance of a healthy digestive system. # B-6 (Pyridoxine) A vitamin which supports glycogen and nitrogen metabolism; production and transport of amino acids; production and maintenance of red blood cells (hemoglobin) Essential for the body's utilization of protein. Needed for the production of red blood cells, nerve tissues, and antibodies. Women taking oral contraceptives have lower levels of B-6. # B-12 (Cobalamin) Necessary for carbohydrate, protein and fat metabolism. Important to amino acid and fatty acid synthesis; essential for hemoglobin and nerve cell growth and maintenance. The anti-stress vitamin, sometimes prescribed for stress reduction. # BCAA's (Branch Chain Amino Acids) Leucine, Valine, and Isoleucine are called "branch chain" aminos due to their molecular structure, and are important essential amino acids well known for their anticatabolic (muscle-saving) benefits. They are called BCAA's because they structurally branch off another chain of atoms instead of forming a line. Studies have shown that BCAA's postively affect skeletal muscle growth, enhance fat loss, help to stimulate protein synthesis and inhibit its breakdown, so BCAA's have powerful anabolic and anticatabolic effects on the body. They may also potentiate the release of some anabolic hormones, such as growth hormone. Regular ingestion of BCAA's help to keep the body in a state of postive nitrogen balance. In this state, your body much more readily builds muscle and burns fat. Studies have shown that athletes taking extra BCAA's have shown a loss of more bodyfat than those not taking BCAA's. BCAAs are used as a source of energy for muscle cells. During prolonged exercise, BCAAs are released from skeletal muscles and their carbon backbones are used as fuel, while their nitrogen portion is used to form another amino acid, Alanine. Alanine is then converted to Glucose by the liver. This form of energy production is called the Alanine-Glucose cycle, and it plays a major role in maintaining the body's blood sugar balance. # Beta-carotene A phytonutrient carotenoid with antioxidant and provitamin A activity. In addition to providing the body with a safe source of Vitamin A, beta carotene works with other natural protectors to defend your cells from harmful free radical damage. This is an important micrinutrient in helping the body with metabolic functions, such as recovery from exercise. Beta-Carotene is the plant derived form of Vitamin A, which is important for several bodily functiosn, including eyesight, immune function and even bone growth. Beta-Carotene is nontoxic. Good sources of Beta Carotene include Carrots, Sweet Potatoes, Pumpkins, Cantaloupes, Acricots, Spinach and Broccoli. # Beta-Hydroxy Beta-Methylbutyrate (HMB) It is a compound mande in the body and a metabolite of the essential amino acid Leucine. Studies have found that HMB has a decrease in stress-induced muscle protein breakdown. Studies also found that HMB may enhance increases in both muscle size and strength when combined with resistance training. There are a number of theories why you may need HMB. The first, is that under stressful conditions, the body may not make enough HMB to satisfy the increased needs of tissues. It could also be that stress may alter enzymes or concentration of certain biochemicals that decrease normal HMB production. Another theory is that HMB may regulated enzymes sresponsible for muscle tissue breakdown. # Biological Value (BV) An attempt to measure how efficiently protein us used in the body. Biological Value is derived from providing a measure intake of protein, then noting the nitrogen uptake versus nitrogen excretion. The actually process is much more complicated though. In theory, a BV value of 100 is maximal. Some studies claim they have a higher BV than 100, but they refer to a chemical score, not the biological value of whey. # Biotin A vitamin that helps with energy metabolism, fatty acid and nucleic acid synthesis. # Boron It is a trace mineral. Studies show that Boron helps the body retain minerals, such as Calcium and Magnesium. Large amounts of Boron, over 10 milligrams a day, can be toxic, particularly to the organs that manufacture testosterone. You can find traces of Boron in all the food groups, even in wine, with the greatest concentration in prunes, raisins, parsley flakes, and almonds. A 1987 study showed that Boron could dramatically increase testosterone levels, however, the study was for postmenopausal women who had testosterone deficiencies. Once their boron-rich diets brought their testosterone levels back up to normal, those levels stabilized, and they didn't get any higher no matter how many more prunes or parsley flakes that they ate. Thus, it is somewhat unproven that boron can help build muscle mass by increasing your testosterone levels. However, a lack of boron in your diet may have a 'negative' impact on energy utilization. # Bovine cartilage A source of mucopolysaccharides which have anti-inflamatory and joint protective properties. # Bovine Colostrum Usually from cows, a dairy product that has similar properties to human colostrum. Normally, adults cannot absorb colotrum's antobodies and growth factors the way a newborn can. But it still has superior nutritional values which may make it a useful supplement. # Brown Adipose Tissue (BAT) A type of specialized fat that is known to convert fat calories into heat, thereby disspating excess calories. # Buckwheat A plan native to Asia that has fragrant white flowers and small triangular seeds. The edible seeds are often ground into flour. According to animal studies, buckwheat is better than casein (a milk protein) for promoting muscle growth and body growth and decreasing blood lipds. For persons allergic to wheat gluten, it provides a gluten-free food with uses similar to gains. Roasted buckwheat is known as Kasha. Buckwheat is usually available as flour. # Caffeine Alkaloid that stimulates alertness and boosts energy. A herbal compound that enhances alertness and fights fatigue. Caffeine increases endurance during prolonged submaximal activity by increasing blood epinephrine (adrenaline) levels, thereby allowing fat cells to break down more readily during aerobic activity. Caffeine also makes a muscle contraction more forceful. # Calcium Most abundant mineral in the body; essential for the formation and repair of bone and teeth, but also essential to nerve transmission, muscle contraction, blood clotting and other metabolic activities as well. Long term calcium deficiency is linked to degenerative bone diseases. # Carbohydrate There are two basic forms of carbohydrates: Simple & Complex. Simple carbs are usually devoid of fiber and include such foods as refined sugars, fruit juices, and apple sauce. The problem with simple carbs is that they promote a large insulin surge, which can lead to hypoglycemia. Complex carbs are absorbed more slowly, so they don't cause as great an insulin surge as the simple type. Primary macronutrient source of energy in the body; burned as glucose and stored in muscle as glycogen (excess stored as fat) and includes all sugars (1 gram yields 4 calories). # Carnitine (L-Carnitine) Non-structural amino acid that transports fatty acids into muscle cells for use as energy fuel. Carnitine is water-soluble and can be made in the body from the amino acids lysine and methionine with the assistance of vitamins C, B6 and Niacin, which act as coenzymes in the process. Carnitine as discovered in meat in 1905, and was once called Vitamin T, because they thought it was a vitamin at first. 98% of te body's carntine exists in the heart and skelatal muscles. Carnitine is synthesized in the liver from Lysiine and Methionine, but half of the body's daily requirement for Carnitine comes from foods sources, including meat, poultry, fish and some diary products. Without supplemental carnitine, some people cannot use fat as energy. # Casein Primary protein found in milk, along with whey protein. Casein is the insoluble protein fraction of milk. It is absorbed more slowly than whey and provides the body with amino acids over an extended period in comparison to whey protein, the soluble protein fraction in milk. # Catabolic Metabolic condition in which muscle is broken down and energy is released. # Catabolism Protein breakdown in muscles. # Cat's Claw An herb used in South American folk medicine for its anti-inflamatory and immune system protective properties. # Chick Embroyo Extract This type of extract contains short amino acid chains called oligopeptides, plus additional essential amino acids and trace elements (iron, copper, cobalt, selenium, and zinc). The peptides in the extract possess both cell stimulating and protective properties. The peptides indicated that they were activating growth factor receptors in them. The extract works as a general tonic and stimulates the adrenal gland, normalizing its function. It also acts as a mild stimulant and an antidepressant; and it improves libido, erectile function, sparmatogenesis and other aspects of sexual function in men and women. It also improves sleep and promotes weight loss. # Chitosan Chitosan is a natural product extracted from Chitin (by products of Crustacean shell extracts). Chitosan and chitin are waste products of the crab and shrimp industry. It can be used to inhibit fat digestion and as a drug delivery transport agent. It also has been used as a cholesterol lowering substance. Chitosan is marketed as a 'fat blocker'. It appears that it can impede fat absorption by 'gelling' with fat in the small intestine. Side effect of Chitosan is that since it is made from sea food, some people have allergic responses to it. Also, you need a high concentration of Chitosan for it to 'gel' with fat. # Choline A B-fatty acid involved in the production of neurotransmitters in the brain that regulate mood, appetite, behavior, memory, etc. Most effective in phosphatidyl choline form. It is beleived to help concentration and alertness. Studies indicate that it improves cognitive performance. Blood levels of choline decrease during prolonged exercise. # Cholesterol A fat-like sterol used by the body for production of hormones (including testosterone), vitamin D and cell membranes; high levels in the blood stream are a marker for heart disease. # Choline One of the elements that is found in lecithin. Considered important in the transmission of nerve impulses. Choline is involved in the formation of the neurotransmitter acetycholine. Choline has been linked to reducing bodyfat and improving exercise performance. # Chondroitin Chondroitin is extracted from bovine tracheas or shark cartilage. It is a major component of connective tissue, especially cartilage. Chondroitin can stimulate repair of cartilage cells and also black enzymes that damage joints. # Chromium / Chrimium Picolinate Chromium increases the efficiency of the hormone insulin, which the pancreas releases after you eat carbohydrates or protein. Chromium acts to make the receptor of muscle cells more sensitive to insulin (which allows you to store more carbohydrates in the muscle cells as glycogen rather than in fat cells as lipids). Insulin also helps muscles use amino acids for building protein rather than breaking them down. Chromium can promote modest muscular gains and decreases in bodyfat (thus helps build lean mass). Exercise increases the excretion rate of chromium. # Chrysin An anti-aromatase, which means it stops a lot of excess testosterone from converting to estrogen. Also, a compound with significant antiviral activity - especially in relation to the HIV. A an effect on the benzodiazapene receptors (which have a calming, antistress effect). It is possible that Chrysin taken in the correct dosage could reduce cortisol secretion due to the body's sensing less stress. Chrysin may act as an antiestrogen by inhibiting aromatase activity, limiting the conversion of testosterone to estrogen. # Citrimax See Hydroxycitrate # Clenbuterol This drug is classified as a Beta-2 agonist, and is used for treating asthma. It is not an anabolic steroid, or a growth hormone. Currently, it is not approved for sale in the United States, but it is sold in Europe, under various names, such as Spiropent, Monores, and Ventipulmin. Researchers in 1987 noted an unusual effect in animals when using this drug. Their muscles grew, while they lost body fat. The main side effects associated with this drug include tremors, heart rhythm disturbances, headaches, nervousness, excessive sweating and insomnia. Bodybuilders use it because it mimics the actions of Epinephrine. It simulates a process called Thermogenesis, which turns fat calories into heat and which results in a loss of body fat. The side effects start when you use more than 80 micrograms or more. The dosage that's used to treat asthma is around 20 to 40 micrograms twice a day. The muscle building dose would be over 80 micrograms in humans, but scientists consider it to be dangerous and unethical. Another problem is that any effects you get from it wears off rapidly. Bodybuilders who have used this drug shows that it is better for promoting fat burning than for muscle building. # Coenzyme Q10 This antioxidant is shown to have heart protective and energy productive properties. COQ10 is involved in cellular energy production. Several studies have reported improved endurance after taking CoQ10. It is considered one of the best antioxidants. It may be an ergogenic aid because it plays a pivital role in a cellular process that leads to ATP synthesis and is known as the electron transport system. # Colostrum Colostrum is a fluid produced by the mammary glands of female mammals prior to milk production. It has a high concentration of immunoglobins, antimicrobial agents and hormone factors. Colostrum provides major immune and gastrointestinal system benefits. Bovine Colostrum usually comes from cows, a dairy product that has similar properties to human colostrum. Normally, adults cannot absorb colotrum's antobodies and growth factors the way a newborn can. But it still has superior nutritional values which may make it a useful supplement. # Conjugated Linoleic Acid (CLA) CLA occurs naturally in whole milk and red meat. A collective term used to designate a mixture of positional and geometric isomers of the essential fat linoleic acid. It is actually a fat, derived from linoleic acid (an essential fatty acid). Studies have shown that CLA can increase lean body mass and decrease fat, inhibit the growth of tumors and enhance immune function. CLA is found naturally in beef, cheese and whole milk. # Copper Active in the storage and release of iron to form hemoglobin for red blood cells. # Cortisol A catabolic hormone that is released and increases in response to stress when the body is subjected to trauma such as intense exercises, including weight training. Excess cortisol is known to increase catabolism (protein breakdown in muscles). Cortisol leads to muscle breakdown through promoting a release of muscle amino acids for transport to the liver, where the amino acids are coverted into glucose. # Creatine (monohydrate) A muscle fuel that is extracted naturally from meat and fish, or synthesized in the lab. Once it is in the muscles, creatine combines with phosphorous to make Creatine Phosphate (CP), a high powered chemical that rebuilds the muscles ultimate energy source, Adenosine Triphosphate (ATP). CP powers your muscles for high intensity exercise for short periods only, consequently, athletes who compete in power and sprint event will have an advantage if they take supplemental creatine. More CP in the muscle cell translates into a greater resistance to fatigue. Also, CP helps with the transfer of energy in the muscle cells, thus speeding up the action, which may enhance performances that are aerobically taxing. Reports says people who take creatine supplements may recover from intense activity faster and experience less postexercise muscle soreness. Creatine is a naturally occurring compound in the muscle tissue and when converted in the muscle tissue to phosphocreatine during exercise can provide sudden bursts of energy. Insufficient amounts of phosphocreatine could result in a fatigued feeling in the muscle. The Creatine Monohydrate Powder provides enough energy to delay to onset of fatigue. Creatine Monohydrate is a synthesized metabolite that is the powerful energizer providing instant energy and strength with better endurance and helps to maintain optimal levels of ATP production during intense exercise. Why Monohydrate? Creatine comes in several forms. Creatine Monohydrate, Creatine Phosphate, and liquid form. Creatine Phosphate is much more expensive to manufacture while it offers no advantage. Liquid creatine has many problems associated with it. When mixing creatine monohydrate with a protein drink, or water, the creatine starts to become unstable. Within 24 hours, the creatine begins to change or �fallout� into creatinine. Creatinine is a useless substance to the body. Thus, buying a premixed liquid form of creatine is not a legitimate product. The best absorbed form of creatine is the creatine monohydrate. Creatine monohydrate is better absorbed because it is more stable, resulting in higher concentration of available creatine. Creatine & ATP. ATP is the molecule that releases the energy for contraction of muscles, the breakdown and synthesis of proteins and all other reactions requiring energy. In short, ATP is the energy molecule powering all of our movements. By giving off its energy through its high energy phosphate bond, ATP is reduced to ADP. The problem is that the amount of ATP that is stored in our cells is limited. Depending on the intensity of the activity, ATP supplies can be used up by converting to ADP within seconds. So how do athletes run or workout for long periods. We can do that because there are three way to replenish ATP. 1) You can restore ATP using energy derived from the oxidation of fats and carbohydrates. This is a slow process that occurs in the mitochondria. 2) You can restore ATP through lactic acid, which is utilized to produce energy, which turns ADP back into ATP. 3) Through Creatine Monohydrate, which helps creatine phosphate create more ATP from ADP within seconds. It is a short term, high energy backup for ATP. It does not need carbohydrates, fats or oxygen to recharge ATP. # Creatine (titrate) Titrated creatine is less expensive than effervescent creatine, but has the same total solubality and absorbability. The result is free-ionized, soluble creatine. Titrated creatine acheives the process by titrating, or changing, the pH of the water when it's stirred in. The altered pH solution enables more than 95 percents of the creatine to go into solution, so you get dissolved creatine. # Diuretic Any agent or compound that increases the flow of urine from the body. They can range from herbal teas to powerful drugs that flush out electrolytes and water. They are classed based on the location and mechanism of action in the kidneys. Athletes use diuretics to eliminate water weight to further emphasize their muscular definitions. Most bodybuilding and fitness federations have banned the use of diurectics and test for them. # DHEA (Dehydroepiandrosterone) A hormone made by the adrenal glands used by the body to make male (androgen) and female (estrogen) hormones; possible positive effects on mood and energy on older individuals (40+) whose production of DHEA has declined. As been referred to as the 'Fountain of Youth' hotmone bacause it declines rapidly as we age, and supplementation with this hormone reverses many of the ravages associated with aging. Studies show that men with the highest DHEA levels have better cardiovascular health. # DMAE (Dimethyl-amino-ethanol) Supplement reported to minimize buildup of lipofuscin (age spots) in the brain. Plays a participatory role in acetycholine synthesis. DMAE has been shown to stimulate vivid, lucid dreams, suggesting possible sleep pattern enhancement. # DNP (2,4 dinitrophenol) The first weight loss drug ever offered to the public, around 1933. DNP is a yellow crystalline sold that's slightly soluabl;e in water. After being injected, it increases the metabolism an average of 30% over baseline in less than a minute, returning back to normal anywhere from 6 to 48 hours. However, DNP has way too many side effects, including blinding people, and if you take too much of it, it can cook you to death from the inside. You can lose weight with it, but it is highly dangerous. Street Names for DNP include Hexalon. DNP is now classified as a poison. # DOMS (Delayed-onset muscle soreness) The pain and soreness you feel a few days after a heavy workout. # ECA Stack A thermagenic supplement blend of Ephedra, Caffeine and Aspirin that is popular among fitness and bodybuilding cultures. It is said that these three ingredients give a synergistic effect together which give better results than any one on its own. # Echincea Herb with immune protective properties, shown to have some benefit protecting against colds and flu. It can be used as a preventive measure to protect the body against the natural stress the immune system suffers in heavy training. # Egg protein Source of protein with high Protein Efficiency Ratio, usually in egg white form (albumin) when used in protein powder to avoid cholesterol in egg yolk. Egg protein is the standard by which all other proteins are measured because of its very high ration of indispensable amino acids (also called essential amino acids because they must be supplied to the body from food or supplements) to dispensable amino acids. # Ephedra / Ephedrine The active ingredient in the Oriental herb Ma Huang (Ephedra sinensis); this chemical has been proven to be both a powerful energizer and weight loss aid. Ephedrine is a powerful thermogenic agent: It releases norepinephrine, a brain neurotransmitter than exerts a stimulating effect. This same neurotransmitter signals the sympathetic nervous system, which is called into play during a 'fight or flight' response. Body temperature rises and promotes the breakdown of fat cells for fuel. Use ephedrine for short periods only. Cycling ephedrine can help you avoid side effects as well as improve results of your hard training. Ephedrine, taken with caffeine, can increase each other's ability to induce lipolysis (fat burning). Ephedrine acts at your body's nerve junctions, changing the release and activity of norepinephrine as well as acting on your beta-2 adrenergic receptors. # Ergogenic aids Any nutrients that improve athletic performance. # Essential Fatty Acids (EFA) They include Linoleic Acid, Omega-3 Fatty Acids, and Monounsaturated fats. These are considered the 'good' fats. They cannot be made by the body and must be supplied by our diet. You need approxiamately 2% of your daily calories as EFA's. By consuming plenty of EFAs, you supply your body with the appropriate precursors to form cell membranes and regulatory eicosanoids. # Fat Macronutrient that is a source for long term energy and energy storage (as adipose tissue); necessary for absorption and transport of fat-soluble vitamins and constituant of hormones and cell membranes. One gram of fat equals nine calories. There are 455 grams in one pound. So nine calories times 455 grams equals 4,025 calories per pound of fat. So, technically, you need to lose 4,025 calories to lose one pound of fat. # Fiber The more insoluble the fiber is (fiber that does not dissolve in water), the better it is for you. Insoluble fiber reduces the risk of colon cancer and high blood pressure. Fruit fiber seems to be more beneficial then vegetable or cereal fibers, probably because fruits are loaded with Pectin, an insoluble fiber. As a rule, the higher the insolubility, the fewer the calories. Corn bran is the best, followed by wheat bran, and then oat bran. It is best to eat fiber after you work out to avoid intestinal discomfort. # Flavonoids A group of compounds widely distributed in plants which have a characteristic molecular structure. They have been found to have many beneficial activities, such as anti-inflammatory and anti-carcinogenic properties. # Flaxseed Oil Flaxseed is an excellent source of the omega-3 fatty acid alpha-linolenic acid (an EFA). Supplementing with flaxseed oil has been shown to lower cholesterol, decrease heart disease, increase satiety and improve cell integrity. # Free Radicals Free radicals are highly reactive molecules in the body which can destroy tissues by oxidizing cell membrane lipids and damaging DNA, the body's genetic material. Free redicals are produced through the body's normal process of metabolizing the air we breath and the food we eat, as well as exposure to tabacco smoke, excess sunlight and environmental pollutants. Antioxidants work in the body by neutralizing free radicals before the can do significant harm. # Gamma Butyrolactone (GBL) A related product to GHB (Gamma hydroxybutyrate). # Gamma Hydroxybutyrate (GHB) GHB is a simple carbohydrate fond naturally in every cell of the human body. GHB is both a metabolite of and a precursor to an amino acid called GABA (Gamma Aminobutyric Acid). The FDA has labeled GHB has a 'date-rape' drug, and wants to ban it from the market. GHB itself does not cause a person to remain conscious, engage in sex and then forget what they did. The problems occur when you take GHB with high levels of alcohol, since both alcohol and GHB are metabolized by the same enzyme in the body. # Garcinia Cambogia Fruit from India that contains Hydroxicitric Acid (-HCA), an organic acid influencing carbohydrate and fat metabolism # Garlic Can be called the 'Stinking Rose'. Studies show that garlic may lower blood cholesterol levels, lower elevated blood pressure and offer a hedge against the onset of several types of cancer. Some studies show that garlic has enhanced fat breakdown coupled with an increasd amount of brown adipose tissue (BAT), a type of specialized fat that is known to convert fat calories into heat, thereby disspating excess calories. # Genistein A compound thought to protect you against cancer. It is found in soy based food products. It surpresses the production of stress proteins in cells, proteins that otherwise help cancer cells survive destruction by the immune system. # Ginkgo Biloba A herb shown to enhance mental accuity. Some research has shown that Ginkgo Biloba increases cerebral blood flow to the brain. Also, boost brain levels of adenosine triphosphate and scavenge free radicals. Combined with ginger, gingko has also been shown too reduce stress induced anxiety. # Ginseng A family of herbs with adaptogenic properties affecting energy. There are different ginsengs (Asian, American, Siberian). Some ginsengs have shown to have mental enhancing effects. Studies show that an individual ginseng component called ginsenoside Rb acts favorably in reversing memory deficits by increasing he secretion of acetychilone. Studies also suggest that ginseng extract improved learning and retention processes. # Glucomannan A fiber derived from the Amorphophallus Konjac root, a perennial plant of the Araceae family. The root is low in protein, lipids (fats), calories and vitamins, but, because of its glucomannan content, it can provide many tangible bodybuilding and health advantages. Glucomannan can help mitigate insulin response to high glycemic corbohydrates, which might allow bodybuilders to add variety to low carb diets and still accrue the benefits of the regimens. Glucomannan may also help remove fat from the body. # Glucosamine Organic compound found in cartilage and joint fluid; relieves joint pain and may help in healing some joint injuries. Glucosamine is a provider of the building blocks of joints. # Glucose (monosaccharide) Type of sugar that circulates in the bloodstream, thus the term 'blood glucose levels' or 'blood sugar'. All carbohydrates, whether simple or complex, are eventually converted to glucose in the body. Glycogen is many units of glucose together. # Glucose Tolerance Factor (GTF) GTF is thought to be a complex of chromium, nicotinic acid, and the amino acids glycine, cystein and glutamic acid (these aminos are components of gluthathione). GTF is thought to be synthesize by the liver. In many people, chromium is likely the deficient substrate for GTF formation. GTF is found in foods such as organ meats, whole gains, cheese, mushrooms and brewer's yeast. # Glutamine An amino acid. Glutamine is the most abundant amino acid in muscle tissue. Studies are beginning to show that having extra glutamine in your body may be important to maximize muscle growth, by increasing growth hormone levels. Glutamine also is important to maintain proper health, and is shown to have anabolic and anticatabolic properties. During intense training, the signal for muscle breakdown (which is a bad thing) may be the release of skeletal muscle glutamine. That means that each time you train, your muscles release glutamine which in part triggers a catabolic state (a catabolic state is synonymous with muscle breakdown). By proving Glutamine, documented clinical studies have shown that Glutamine will have a significant impact on maintaining a positive nitrogen balance which is essential to muscular development and recovery. # Glycemic Index The glycemic Index (GI) measures only the rise in blood sugar elicited by various foods and drinks. It is not like an index of factors like nutrient density or vitamin or fiber content. The GI can help you if you want to avoid a spike in blood sugar, and insulin. If measures how much a food affects your blood sugar. # Glycerin Glycerin is a trihydric alcohol that is derived from animal fats and plants emollients. It is used in many protein bars to give the bar a soft texture and to make it easy to chew. Glycerin yields 4.32 calories per gram. Glycerin is a crystalline, viscous liquid formed when fat molecules split. It is half as sweet as sugar and is used to keep bars moist and to plasticize other foods such as fudge, gum, geltin, etc. The big question is if glycerin is a carb or is it a new 'category'. The reason that glycerin is not listed as a carbohydrate by some manufacturers is that glycerin does not effect blood glucose or insulin levels. However, the FDA states that glycerin is to be listed as a carbohydrate; thus the controversy. # Glycogen It is a term for many units of glucose strung together. The body stores glycogen in two areas, the liver and the muscles. Only about 5 grams, or 20 calories worth of glucose flows in the blood. Liver stores about 75 to 100 grams, or 300 to 400 calories; an hour of aerobics can burn up half the liver glycogen content. The muscles store around 360 grams, or 1,440 calories. Carbohydrate loading is one technique used to increase muscle glycogen content. By not consuming enough carbohydrates, you deplete both liver and muscle glycogen reserves. While complex carbs are considered to be more desirable than simple carbs, simple carbs are more efficient after a workout for replacing muscle glycogen. Simple carbs are absorbed faster, and promote a greater insulin output. A carbohydrate drink with at least 50 grams of carb will do the trick. # Glycogen (Muscle) Muscle glycogen is extremely important for bodybuilding, since it's the primary fuel that powers anaerobic training, such as lifting weights. Glycogen that's stored in a muscle is available only to that muscle because muscles lack a certain enzyme, glucose-6-phosphatase, that's needed to release glucose into the blood. Muscles can absorb glucose without insulin, which why exercise helps prevent diabetes. # Glycogen (Liver) Liver glycogen is a fuel reserve that helps maintain blood glucose levels. This is important because the brain relies on a constant supply of glucose to function properly. # Grape Seed Extract Source of proanthocyanadins, an important antioxidant. # Green Tea Perhaps more notable, recent research has shown that green tea reduces the risk of developing stomach cancer by 50% and esophageal cancer by 6-%. No one knows for sure, but scientists think that polyphenols in green tea protect health by combating free radicals. The main constituents of green tea are polyphenols, caffeien, vitamins, minerals, amino acids and other nitrogenous compounds, it also contains small amounts of carbohydrates and lipids. Also, green tea contains polyphenols, theanine, and catechins. The greater the theanine content in green tea, the higher the price. # Growth Hormone Known in the medical community as somatotropin. It is a powerful anabolic hormone that affects all systems of the body and plays an important role in muscle growth. It is a peptite hormone, which is composed of many amino acids (191 of them) linked together. It is rapidly metabolized by the liver and has a half-life in the blood of approxiamately 17 to 45 minutes. Because of this, detecting GH in a drug screen is very hard. # Guarana Source of caffeine. Comes from the seed of a herb found in the Amazon, long popular among Brazilians for its stimulatory effects. # Guggulsterone Guggulsterone is a ketosteroid specifically called Z-Guggulsterone. It's effect on the thyroid is that it increases the metabolic rate via stimulation of the tyroid gland. Studies indicate that Guggulsterone can result in higher levels of T4 (Thyroxine), one of the two main thyroid hormones. . # Hydroxicitric Acid (HCA) Also known as Citrimax. Acid found in the fruit Garcinia Cambogia that affects fat and carbohydrate metabolism. Studies have shown it reduces the conversion of carbs into bodyfat. HCA competitively inhibits an enzyme kown as ATP-Citrate lyase (the major enzyme responsible for the production of fatty acid). When HCA blocks the production of fatty acids, a buildup of citrate occurs, which may cause the cell to inhibit glycolysis (breakdown of stored sugars). # HMB See 'Beta-Hydroxy Beta-Methylbutyrate' # HDL High Density Lipoprotein Cholesterol. Protects against cardiovascular disease. HDLs help to shuttle cholesterol out of the blood and back to the liver, where it's degraded into bile that then can be excreted from the body. # Hypoglycemia A term meaning low blood sugar. It's a set of symptoms that point to irregularities in the way the body handles glucose, the sugar that circulates in the blood. Symptoms of hypoglycemia include sweating, trembling, anxiety, fast heartbeat, headache, hunger, weakness, mental confusion, and on occasion, seizures and coma. However, it occurs rarely because the body has a lot of backup systems preventing it. # IGF-1 Stands for Insulin-like growth factor. An important hormone for muscle growth. Naturally produced by the body in response to exercise and is necessary for normal physiological functioning. Excess of IGF-1 may be associated with an increased risk of breast cancer, and prostate cancer. # Inositol An active factor in the B-Complex vitamins which help convert food to energy. With Choline, Inositol is active in the metabolism of fats. # Insulin An anabolic hormone that's supposed to take the sugar and traansport it into the muscle. Insulin also promotes increased amino acid entry into muscle and increases muscle protein synthesis. Too much insulin can cause sugar to bypass muscle, and be stored as bodyfat. # Inzitol Inzitol is the trade name for Pinitol, a form ogff sugar than researchers are studying for use in insulin-deficient conditions, such as diabetes mellitus type 1. Taking Inzitol can show an increase in both glucose uptake and glycogen storange. # Ipriflavone One of many flavonoids, ipriflavone, formally known as 7-isopropoxyisoflavone, is synthesized from the soy isoflavone daidzein. It has anabolic effects that are especially pronounced in bone. # Iron Mineral essential to oxygen transport in blood (via hemoglobin and myoglobin), enzyme production and immune support. A deficiency can cause the most common form of anemia. Teenagers need additional iron during their years of maximum growth; women need extra iron during the years they are menstruating and during pregnancy. # Isoflavones Phytonutrient antioxidants, including genisteine and diadzein, that act as estrogen receptor protectors (minimize PMS, menopause side effects) and lower cholesterol levels. # Isoleucine One of the three branched chain amino acids. They are called BCAA's because they structurally branch off another chain of atoms instead of forming a line. Studies have shown that BCAA's help to stimulate protein synthesis and inhibit its breakdown, so BCAA's have powerful anabolic and anticatabolic effects on the body. They may also potentiate the release of some anabolic hormones, such as growth hormone. Regular ingestion of BCAA's help to keep the body in a state of postive nitrogen balance. In this state, your body much more readily builds muscle and burns fat. Studies have shown that athletes taking extra BCAA's have shown a loss of more bodyfat than those not taking BCAA's. # Kombucha A tea made from a fungus / yeast fermentation with high nutrient level used by people for immune protection, increase energy, and other postive effects. Sometimes called a Kombucha mushroom. It is two life forms, a yeast culture and bacteria living in symbiosis, from Manchuria. # Kynoselen Also called Kyno, it is a veterinary drug, not an anabolic steroid. It is used to treat abnormal muscle conditions in animals. Some bodybuilder use it to increase muscle hardness. Main ingredient in Kynoselen is AMP, a substance formed during the process of creating energy. Concerns for bodybuilders is that life threatening heart problems can arise with its use. # Lactoferrin It is a glycoprotein, which means its structure includes a carbohydrate attached to a simple protein. The single protein in lactoferrin contains 703 amino acids in a precise configuration. It appars to offer protectve benefits against a wide range of fungi and viruses. # Lactose Sugar in milk which many people, especially adults, have an intollerance to (indigestion) to to a lack of the enzyme lactasein their bodies. # Lecithin Dry powder source of phospholipids high in B-fatty acids. # Leptin This protein was been portrayed as the way to a cure for obesity. Leptin was first described as an apiodocyte - derived signaling factor, which, after interaction with its receptors, induced a complex response, including control of bodyweight and energy expenditure. It could be quite a fat burner. Research shows that people who used high doses of leptin for six months lost weight, most of it bodyfat. # Leucine One of the three branched chain amino acids. They are called BCAA's because they structurally branch off another chain of atoms instead of forming a line. Studies have shown that BCAA's help to stimulate protein synthesis and inhibit its breakdown, so BCAA's have powerful anabolic and anticatabolic effects on the body. They may also potentiate the release of some anabolic hormones, such as growth hormone. Regular ingestion of BCAA's help to keep the body in a state of postive nitrogen balance. In this state, your body much more readily builds muscle and burns fat. Studies have shown that athletes taking extra BCAA's have shown a loss of more bodyfat than those not taking BCAA's. Leucine appears to be the most important BCAA for athletes, as it can affect various anabolic hormones, and have an effect on preventing protein degradation. HMB is a metabolite of Leucine. Some experts have suggested that if you do not have Leucine in your body, you will not have muscle growth. # Linoleic Acid An essential fatty acid (EFA) that your body cannot make itself. It is found in polyunsaturated oils such as safflower, sunflower, walnut oil, etc. This is considered a type of 'good' fat. You need approxiamately 2% of your daily calories as EFA's. # Lipotropic nutrients Substances that prevent or curtail the buildup of fat in the liver, such as B-fatty acids and methionine. # Lutein A carotenoid phytonutrient with antioxidant properties especially important to eye protection. # Lycopene Most powerful of the carotenoid antioxidants; shown to be beneficial in prostate protection and treatment. # Ma Huang A herb that yields the stimulant Ephedra. # Maltitol This is a sugar alcohol that is used as a sweetener. It has half the caloric value of sucrose because it is not completely absorbed by the body. # Maltodextrin A long chain of glucose molecules (carbohydrates) that provides sustained energy without sharply increasing insulin levels. Essentially a chain of molecules of the simple sugar glucose linked together. There are an average of seven glucose molecules linked together to form a maltodextrin molecule. # Manganese Needed for normal tendon and bone structure. # Magnesium Mineral necessary for energy metabolism, protein and fat synthesis, neuromuscular transmission, amonia scavenging and binding of calcium to teeth, etc. Aids in bone growth, and is necessary for proper functioning of nerves and muscles. # Medium Chain Triglycerides (MCT) MCT's are technically fats, but they have very unique properties. The difference between them and other fats lies in their molecular structure. MCT's are shorter than other fats, which allows them to be burned rather quickly by the body for energy. MCT's enter the mitochondria, the powerhouse of a cell, without assistance, and do not require the usual transport mechanism. MCT's are an attractive supplement because of their calorie density. They have 9 calories per gram, like fats, but lack the disposition to be stored as fat. All fats are not created equal. Research shows that animals maintain a lower bodyfat when they use MCT's in place of traditional fats. They can help you increase lean muscle tissue, decrease excess bodyfat and fuel precompetition workouts. # Melatonin Hormone produced by the pineal gland that regulates circadian rhythms; helps induce sleep and acts as an antioxidant. # Methionine A sulfur bearing essential amino acid important in hair, nail and muscle production, liver maintenance (lipotropic effects), and production of creatine and other aminos. # Methoxyflavone Also called 5-methyl-7-methoxyisoflavone. A synthetic isoflavone that is highly anabolic, yet free of any androgenic effects. It halts the muscle wasting, and increases lean tissue growth. It increases calcium phosphorous, potassium and nutrogen retition to a significant degree. # Milk Thistle A herbal formula. Popular with bodybuilders because certain steroids are known to negatively impact the liver. Silymarin (the active ingredient of milk thistle) has been found to play a role in human regeneration of liver cells after damaged from alcohol, or liver disease, as a means for promoting would healing, and as a strong antoixidant. It also has been known to decrease elevated liver enzymes induced by certain type of drugs. # Mineral Inorganic substances necessary for good health as an ingrediant or a catalyst. # Mineral (Chelated) A chelated mineral is generally attached to a protein transporter molecule with the intent of improved transport across the gut to the blood stream. Although some of the minerals are well absorbed in this manner it does not necessarily always indicative of the best form for absorption. # Monounsaturated Fats An essential fatty acid (EFA) that seems to reduce the risk of cardiovascular disease. This is considered a type of 'good' fat. Olive oil, and canola oil have this in them. You need approxiamately 2% of your daily calories as EFA's. # N-Acetyl Cysteine A stable form of the essential amino acid L-cysteine. Cysteine is a precursor for glutathione, an important antioxidant in the body. Cysteine also serves as a major sulfur source for many body components. # NADH (Nicotinamide Adenine Dinucleotide) Also known as coenzyme 1, is the coenzymatic form of vitamin B3. NADH is involved in the production of energy in every cell. It supports healthly neurotransmitter functions. # Niacin (Vitamn B-3) A vitamin Important in carbohydrate metabolism, formation of testosterone and other hormones, formation of red blood cells and maintaining the integrity of all cells. Helps body utilize protein, fats, and carbohydrates. Necessary for a healthy nervous system and digestive system. It also lowers elevated blood cholesterol levels when taken in large amounts of more than 1,000 milligrams a day. # Norandrostenedione Naturally occuring prohormone that works in a manner similar to Androstenedione, however, results can be much better, and side effects less. # Norepinephrine A hormone produced by your adrenal glands. Important for many bodily activities, including brain function. # Nubain Bodybuilding steroid. Real name is Nalbuphine Hydrochloride. A lot of bodybuilders get addicted to Nubain, as it helps them relax or sleep better. It makes them feel like they can really relax, especially during the times when you are stressed before a contest preperation. You inject it. # Oil (Canola) Canola Oil is a good choice for bodybuilders seeking an oil low in saturated far. It has a fat profile of eight grams monounsaturated, four grams polysaturated, and only one gram of saturated fat per tablespoon. Monounsaturated fat contains Omega-3 fatty acids. At high temperatures, canola oil releases free radicals and loses its Omega-3 benefits. # Olestra A fake fat substitute. This will save you calories, but may also deplete your body of nutrients. If you use this product, or products containing this, make sure you good your 2% dose of essential fatty acids (EFA). # Omega-3 Fatty Acids An essential fatty acid (EFA) that seems to reduce the risk of cardiovascular disease. This is considered a type of 'good' fat. Sources include fish, salmon, mackerel, sardines. You need approxiamately 2% of your daily calories as EFA's. # Ornithine A non-essential, non-structural amino acid made from Arginine shown to influence growth hormone release: most anabolic when combined with alpha-ketoglutarate (OKG). # Paba (Para Aminobenzoic Acid) Important for the formation of red blood cells. Aids in the conversion of protein into energy. Necessary for healthy skin, and hair pigmentation. # Pantothenic Acid (Vitamin B-5) A vitamin which supports carbohydrate, protein and fat metabolism; hemoglobin synthesis. Helps release energy from protein, carbohydrates, and fat. Needed to support a variety of body functions, including the maintenance of a healthy digestive system. # Pectin A soluble fiber found in the skins of fruits (apples and peaches) and vegetables. One study found that eating Pectin will make you feel full longer. Researchers speculate that Pectin may slow digestin and keep food in your stomach longer. # Phaseolus Vulgaris An ingredient which has been shown to effectively prevent the body from absorbing up to 35 grams of unwanted starch per meal. It is found in white kidney beans. # Phenylalanine An amino acid, one of the main ingredients to enhance brain function. It has also been used to relieve stress. # Phosphatidylserine (PS) A phospholid. An ingredient which may block cortisol (a hormone which breaks down muscle cells into fuel). Alsom reported to increase levels of glucose, the brain's energy source. # Phosphorus Mineral that is structural component of all cells (including muscle); necessary for energy metabolism, protein synthesis, and growth / mainteneance of al tissues. # Polyphenols Polyphenols are potent and wide ranging in their physiological prperties. They are antioxidants, cancer preventatives, cavity and gingivitis preventatives, prebiotics and even internal deodorizers. # Potassium Mineral that helps maintain cellular integrity and water balance, nerve transmission and energy metabolism; necessary for muscle contraction. Potassium helps to lower blood pressure, lower risk of stroke, maintain muscle balance and prevent muscle cramping. Potassium helps to reduce the amount of sodium in the body. # Pregnenolone The "mother" steroid hormone from which most other steroid (sex) hormones are made, including DHEA. Has beneficial neurotransmitter effects. # Proanthocyanadins Potent antioxidant phytonutrient found in some pine needles (pycnogenol) and grape seeds and skins (grape seed extract), it is especially synergistic with vitamin C making them more powerful antioxidants together than by themselves. # Protein Primary macronutrient for growth and maintenance of our body's structural parts (including muscle). Cannot be stored, so must be replenished through diet. (1 gram=4 calories). # Protein (Egg) Source of protein with high Protein Efficiency Ratio, usually in egg white form (albumin) when used in protein powder to avoid cholesterol in egg yolk. Egg protein is the standard by which all other proteins are measured because of its very high ration of indispensable amino acids (also called essential amino acids because they must be supplied to the body from food or supplements) to dispensable amino acids. # Protein (Soy) Soy protein does not offer much benefits to a bodybuilder. Soy protein does not form a good curd in the stomach, thus making it a fast protein. The amino acid pattern in soy is inferior to that of milk proteins, and not as favorable toward promoting growth. However, it is a unique vegetarian protein that contains all of the Essential Amino Acids you need. # Protein (Whey) Dairy source of protein (other than cassein), known for high levels of BCAA's and high nitrogen retention. Made from milk curd, whey protein is the Rolls Royce of proteins because it has a superior amino acid composition (including high levels of leucine, arguably the most important branched chain amino acid), superior biological value (meaning that more of what you eat gets digested and into your system), is very low in lactose (a milk sugar that most adults have difficulty digesting). # Protein (Whey Hydrolyzed) When you hydrolyze whey protein, you permanently modify the native protein structure, meaning that the protein has been denatured. A denatured whey protein has little or no biological activity. The hydrolysis process breaks apart peptide bonds, which destroys the protein structure and the bital whey protein biological activity. However, you still get the amino acids of whey proteins from the hydrolyzed whey protein. Half the reason bodybuilders eat protein is to obtain these healthful smaller protein chains. # Protein (Whey Ion-Exchange) This special process revolved around the positive and negative charges or ion properties of whey protein. It featured the use of a resin to isolate the protein material from the whey. This is followed by ultrafiltration methods to furthur concentrate the protein. This contains 90% protein, and less than 1% lactose. True ion exchange whey protein is clear in a solution. # Protein (Whey Microfiltration) Microfiltration Whey Protein features filtering membranes with microscopic holes. This is also sometimes called Cross-Flow filtration, or Nanofiltration, depending on the size of the holes of the filtering membranes. # Protein (Whey Protein Concentrate) This type of protein contains 80% protein. The remaining 20% include moisture, lactose, fat and minerals. They have more 'fractions' and biologically active proteins than whey protein isolates. There is no difference between whey protein isolates and concentrates in the ability to spport muscle growth and recovery. # Protein (Whey Protein Isolate) This type of protein contains 90% protein, and about 10% moisture. There is almost no lactose and fat in this type of protein. They normally taste better, are easier to digest, and is much more expensive than Whey Protein Concentrate. There is no difference between whey protein isolates and concentrates in the ability to spport muscle growth and recovery. # Purslane It is a weed that is edible, and sometimes put on salads, mostly in Europe. It is loaded with linolenic acid, and omega-3 fatty acid that may help reduce the risk of heart attack, and improve the health of cell membranes in the eyes and brain. It is also an excellent source of Vitamin E, providing 6 times as much as spinach. # Pycnogenol Source of proanthocyanadins. # Pyridoxine (Vitamin B-6) A vitamin which supports glycogen and nitrogen metabolism; production and transport of amino acids; production and maintenance of red blood cells (hemoglobin) Essential for the body's utilization of protein. Needed for the production of red blood cells, nerve tissues, and antibodies. Women taking oral contraceptives have lower levels of B-6. # Pyruvate A key energy metabolite for the breakdown of fuel (glucose, fatty acids, amino acids, etc.) to energy in our bodies, pyruvate can give us increased energy, assist in burning fat as fuel, and have anticatabolic effects (such as producing alanine). Pyruvate acid is alpha - ketopropionic acid. Studies have shown that pyruvate can help decrease fatigue, and increase vigor with only six grams per day. The human body breaks down carbohydrates for energy though a process called glycolysis. As these sugars and starches are metabolized, pyruvate (pyruvic acid) is produced, which readily enters the mitochondria of cells to create energy fueling the muscles and other parts of the body. # Quercetin This bioflavonoid occurs in many plant foods. Quercitin has a synergistic effect with ephedrine and caffeine, increasing and prolonging their properties. # Retinol (Vitamin A) A vitamin with antioxidant properties, important for eye protection and bone growth; protein and hormone synthesis (including GH and testosterone); supports tissue maintenance. Helps reduce susceptibility to infection. Essential for healthy skin, good blood, strong bones and teeth, kidneys, bladder, lungs and membranes. # Riboflavin (Vitamin B-2) A vitamin which helps with energy production and amino acid production. Helps body obtain energy from protein, carbohydrates, and fats. Helps maintain good vision and healthy skin. # Ribose Ribose is a simple sugar that is extremely important in many processes in the body. Ribose is found in all living cells. It is the backbone of genetic material, and it is the starting point for production of ATP. Ribose effectively increases ATP and TAN (Total Adenine Nucleotide) recovery, while impriving performance in heart and muscle cells. Ribose also fortifies muscle ATP but through a different pathway than creatine. Ribose also bolsters muscle recovery after your train. Ribose promotes more effcient salvage pathway, thus allowing better ATP recycling and consequent increased muscular recovery after training. If the body does not use the salvage pathway, when ribose is insufficient, it must make ATP from scratch. # Saccharin An artificial sweetener. It is nearly 700 times sweeter than sugar, yet leaves an aftertaste. It is not metabolized by the human body. It is useful in diabetic diets in which the patient must lower sugar intake. The FDA has listed saccharin as an 'anticipated' human carcinogen. This means that in certain individuals, the sweetener may increase the risk of cancer. # Salatrim This is a reduced calorie fat that has only five calories per gram, as opposed to nine normally. # SAM-e (S-Adenosyl-L-Methionine) SAM-e is a naturally occurring molecule in virtually all body tissues and fluids. It is fundamentally important in a number of biochemical reactions involving enzymatic transmethylation, contributing to the synthesis, activation and metabolism of such compounds as hormones, neurotransmitters, nucleic acids, proteins, phospholipids and certain drugs. # Saw Palmetto Herb shown to have protective properties for the liver. It is also shown that Saw Palmetto reduces the size of epithelial tissue in the prostate, especially in the transitional zone. # Selenium Trace mineral with potent antioxidant effects; component in sulfur bearing amino acid production and fetal development during pregnancy; recent clinical evidence of cancer preventive properties. You can get it from rice, wheats and meats. Selenium helps prevent the formation of free radicals, and can possobly help prevent forms of cancer. # Shark Cartilage See Bovine cartilage. # Sodium Also known as Salt. Regulates body fluid volume, transports amino acids to cells and plays a role in muscle contraction and nerve transmission. Sodium is an important mineral found in our bones, in the fluids surrounding our cells and in the cardiovascular system. Sodium, with potassium, assists nerve stimulation and regulated water balance. It is also involved in carbohydrate absorption. The average person requires a minimum of one tenth of a teaspoon of salt a day. Any athlete who sweats needs more. A teaspoon a day of salt does not cause problems, nor does eating fresh foods high in natural salt such as fish, carrots, beets and poultry. Easting processed and junk foods, can lead to high, potentially dangerous levels of sodium intake. # Somatotropin Known in the medical community as GH or Growth Hormone. It is a powerful anabolic hormone that affects all systems of the body and plays an important role in muscle growth. It is a peptite hormone, which is composed of many amino acids (191 of them) linked togethers. It is rapidly metabolized by the liver and has a half-life in the blood of approxiamately 17 to 45 minutes. Because of this, detecting GH in a drug screen is very hard. # Soy Protein Primary vegetable source of protein found in protein powders; lower in nitrogen retention and BCAA's than whey and egg, but higher in arginine and glutamine and contains isoflavones with antioxidant properties. # St. John's Wort Scientific name: Hypericum Performatum. A plant herb that is used to relieve mild depressive symptoms, sleep disorder, and anxiety, although probably not effective against serious depression. In large doses, it may be unsafe as it can make the skin and eyes extra sensitive to light. # Steroids Steroids are synthetic derivatives of the hormone testosterone that allow the user to gain muscle mass and stre

    Odpowiedzi: 19 Ilość wyświetleń: 3726 Data: 4/24/2005 3:18:59 PM Liczba szacunów: 0
  • Leniłam się z wypiskami, a później trafił się absolutnie szalony tydzień w pracy, więc znów mega wypiska (bo na szczęście treningi zrobione! chociaż jeden w dwóch częściach). Jedzenia nie będę już wypisywać z każdego dnia: było raz lepiej raz gorzej, dni po 1600 kcal i dni po 2100 kcal, ale proporcje BWT w miarę zachowane przez cały ten czas. W weekend dużo jedzenia restauracyjnego, więc kto wie jak to dokładnie wyglądało kalorycznie. Teraz jestem podziębiona, więc poniedziałkowy trening pewnie zrobię dopiero jutro albo w środę. Z innych aktywności było jeszcze sporo skakanki (coraz bardziej mi się podoba i wreszcie nie bolą mnie tak strasznie stopy przy skakaniu), trochę jogi i jeden bieg ~4.3 km (z podbiegami pod górkę). Z ogólnych obserwacji: taktyka nie myślenia za dużo o ciężarach tylko próbowania bardzo mi się sprawdza -- w większości ćwiczeń widzę progres z tygodnia na tydzień. Z drugiej strony staram się nagrywać i oglądać co robię, i wszędzie widzę mnóstwo niedoróbek: a to tyłek podwijam, brzucha nie spinam, łopatek nie ściągam, oddycham chaotycznie. Póki co uznaję, że trzeba próbować dalej, nagrywać i poprawiać -- ciężar którego używam nie jest jakiś niesamowity, a technika to pewnie w dużej mierze kwestia praktyki. Poniedziałek, 20/01/2020 Martwy ciąg sumo (12) / 12 / 10 / 8 / 6 (50) / 90 / 100 / 100 / 110 (49.9 kg) (50) / 80 / 90 / 100 / 110 (49.9 kg) x 5 (50) / 80 / 80 / 90 / 100 (45.4 kg) W ostatniej serii chwyt mieszany. Oglądałam później video i widziałam sporo problemów technicznych tutaj, więc nie wiem czy nie zostanę z tym samym ciężarem. Wyciskanie hantli leżąc (10) / 10 / 10 / 10 / 10 (10) / 12.5 / 15 / 15 / 17.5 (7.9 kg) x 7 (10) / 12.5 / 12.5 / 15 / 15 (6.8 kg) (10) / 12.5 / 12.5 / 15 x 9 / 15 (6.8 kg) x 9 Dumbbell pullover 12 / 12 / 12 15 / 15 / 17.5 (7.9 kg) 12.5 / 12.5 / 15 (6.8 kg) 12.5 / 12.5 / 12.5 (5.6 kg) A. Wchodzenie na skrzynię 40 cm 10/10/10 na nogę 15 / 15 / 15 (6.8 kg) 15 / 15 / 15 (6.8 kg) 10 / 10 / 10 (4.5 kg) B. Monster walk 10/10/10 na nogę hip circle hip circle czarna guma nad kolanami C. Burpee 10/10/10 cc cc cc Nawet trochę bardziej dynamicznie niż zwykle, ale nadal bez pompki. Środa, 22/01/2020 Przysiad (12) / 12 / 10 / 8 / 6 (30) / 60 / 70 / 80 / 90 (40.8 kg) (30) / 50 / 60 / 70 / 80 (36.3 kg) (30) / 45 / 50 / 60 / 70 (31.7 kg) Bardzo fajnie! Irytowałam się na początku bo nie mogłam sobie dobrze ułożyć sztangi, ale dalej bardzo fajnie. Z oddychaniem i napinaniem brzucha coraz lepiej, bo przynajmniej co któryś raz się udaje :) Wyciskanie hantli stojąc 12 / 12 / 12 10 / 10 / 12.5 (5.6 kg) x 9 10 / 10 / 12.5 (5.6 kg) x 7 7.5 / 10 / 10 (4.5 kg) x 10 Inverted row 10 / 10 / 10 Zgięte kolana: 4 / 5 / 8 Zgięte kolana: 8 / 8 / 8+2 Zgięte kolana: 6 / 6 / 8 Tu znów dramat i nie wiedziałam co ze sobą zrobić. Pompki max / max / max na podwyższeniu: 3 / 6 / 8 ściana: 20 / na podwyższeniu: 3 / 3 damskie: 2 / 1 / 0 A. Wykroki chodzone 10 / 10 / 10 15 / 15 / 15 (6.8 kg) 15 / 15 / 15 (6.8 kg) 10 / 10 / 10 (4.5 kg) B. Swing 15 / 15 / 15 25 / 25 / 45 (20.4 kg) 25 / 25 / 25 (11.3 kg) 25 / 25 / 25 (11.3 kg) Te 20 kg to odrobinę za dużo, a 11 kg trochę za mało więc chyba póki co tak sobie będę kontynuować. (Nie mam kettla pomiędzy). C. Scyzoryki z piłką 10 / 10 / 10 10 / 10 / 10 10 / 10 / 10 8+2 / 3+3+3 / 5+5 Sobota, 25/01/2020 RDL 10 / 10 / 10 / 10 Sztanga: 50 x 11 / 60 / 70 / 80 (36.3 kg) x 7+3 Sztanga: 40 x 12 / 50 / 60 / 70 (31.7 kg) x 11 Hantle: 20 / 25 / 30 / 30 (13.6 kg) W ostatniej serii po 7 powtórzeniach zmieniłam chwyt na mieszany, bo już niestety puszczał. Próbowałam się skupić na ściągnięciu łopatek / napięciu pleców, i to z kolei szło mi lepiej przy nachwycie niż mieszanym. Wiosło hantlem 12 / 10 / 8 / 6 20 / 22.5 / 25 / 30 (13.6 kg) 20 / 22.5 / 25 / 30 (13.6 kg) 17.5 / 20 / 25 / 30 (13.6 kg) Ostatnia seria (szczególnie po 3 powtórzeniu) niedociągnięta dlatego powtarzam. Hip thrust 8 / 8 / 8 / 8 110 / 130 / 150 / 160 (72.6 kg) 100 / 110 / 130 / 150 (68 kg) 80 / 100 / 120 / 130 (58.9 kg) Tu jestem bardzo zadowolona. Pierwsze ćwiczenie z ciężarem powyżej 100% mojej masy ciała :) Muszę za to przyznać, że najdłuższe przerwy między seriami mam w hip thrust: zawsze jakoś dużo zmian talerzy, albo ułożyć się nie mogę, albo ławka mi się wbija w plecy... A. Uginanie ramion stojąc 12 / 12 / 12 10 / 10 / 12.5 (5.6 kg) 10 / 10 / 12.5 (5.6 kg) x 11+1 10 / 10 / 10 (4.5 kg) B. Wyciskanie hantla zza głowy 12 / 12 / 12 15 / 15 / 17.5 (7.9 kg) 15 / 15 / 17.5 (7.9 kg) 15 / 15 / 15 (6.8 kg) x 9+3 Mogłoby już być te 8 kg we wszystkich seriach pewnie. Byłam umówiona i te ostatnie 10 minut było mi potrzebne na prysznic, więc wytrzymki nie zrobiłam razem z treningiem. Odrobiłam następnego dnia, po bieganiu. Myślałam, że będzie łatwiej, bo ręce i tyłek mniej zmęczone -- nie było :P A. Thrusters (hantle) 15 / 15 / 15 7.5 / 7.5 / 7.5 (3.4 kg) 7.5 / 7.5 / 7.5 (3.4 kg) x 9+6 7.5 x 12 / 7.5 x 12 / 7.5 (3.4 kg) x 12 B. Hip thrust na jednej nodze 15 / 15 / 15 na nogę cc cc cc C. Mountain climbers 15 / 15 / 15 na nogę cc cc cc Zmieniony przez - tehura w dniu 2020-01-28 02:36:21 Zmieniony przez - tehura w dniu 2020-01-28 02:56:32

    Odpowiedzi: 70 Ilość wyświetleń: 3251 Data: 1/28/2020 2:35:18 AM Liczba szacunów: 0
  • Rafi-pods.redukcji str111,-26,9kg-Masa-GVT str114

    Post
    Trening dla początkujących

    witam mam nowy plan treningowy wyglada nastepujaca,trening dzielony na dwa zestawy A i B zestaw A Klatka-barki-triceps zestaw B Nogi-plecy-biceps i tak zestaw A Klatka 1)wyciskanie sztangi ,ławka płaska 4 serie po 12-15 pow 2)wyciskanie sztangielek ,ławka skos 4 serie po 12 15 pow 3)rozpietki 4 serie po 12 15 pow Barki 1)wyciskanie sztangielek siedzac,ławka 90 st 4serie po 12 15 pow 2)unoszenie sztangielek w opadzie tlowia 4 serie po 12 15 pow 3)unoszenie przodem(ewentualnie) Triceps 1)wyciskanie francuskie 4 serie po 12 15 pow 2)prostowanie ramion na wyciagu w plaszczyznie poziomej stojac 4 serie po 12 15 pow zestaw B Nogi 1)przysiad ze sztangą 3 serie po 12 15 pow 2)suwnica leząc 3 serie po 12 15 pow 3)uginanie leząc 2serie po 20 4)wspięcia na palce 3serie max Plecy 1)Podciąganie na drążku szerokim nachwytem 3serie do max 2)wiosło sztangą podchwytem 3 serie po 12 15 pow 3)MC 4 serie po 12 15 pow Biceps 1)uginanie ramion ze sztangą 3serie po 12 15 pow 2)uginanie ramion ze sztangielkami siedzac ,ławka 45st 3 s 12pow System treningu T-trening W- wolne C-cardio T-T-C-T-T-W-C poniedziałek zestaw A wtorek zestaw B sroda Cardio Czwartek zestaw A Piatek zestaw B sobota wolne niedziela Cardio mam kilka pytan co do tego treningu mianowicie 1 rozpietki robic na plaskiej czy skosnej 2 barki-unoszenie przodem ?moze byc 3 triceps -tylko 2 cwiczenia 4 nogi -czy ta suwnica moze byc? 5 plecy -ile seri robic? 6 biceps-tylko 2 ciczenia 7 trening cardio moze byc tak wklejony tak wiec licze ze odpowiecie mi koledzy na te pytanka i ocenicie ten plan sadze ze od jutra zaczne nowym planem i opisze jakie sa wrazenia i roznice dziekuej i pozdrawiam

    Odpowiedzi: 1234 Ilość wyświetleń: 20000 Data: 5/10/2010 8:20:00 PM Liczba szacunów: 0
  • Rafi-pods.redukcji str111,-26,9kg-Masa-GVT str114

    Post
    Trening dla początkujących

    witam własnie wrociłem z silki ,dzis trening cardio z zestawem cwiczen na brzuch. ogolnie godzinka na silce , jutro dzien wolnego a od poniedziałku normalny plan treningowy split Poniedziałek 1)dzień KLATKA+BICEPS -Wyciskanie w poziomie 4 serie 12,10,8,6 -Wyciskanie skos głową w górę 4 serie 12,12,10,8 -Wyciskanie skos głową w dół 3 serie 15,12,10 -Serie łączone rozpiętki +uginanie ramion stojąc sztanga 3 razy 12,10,8/10,8,6 -Modlitewnik 4 serie 12,12,10,10 -Uginanie młotkowe sztangielką na modlitewniku 4 serie 12,12,10,8 Wtorek 2)dzień NOGI+BRZUCH -Przysiady ze sztangą na karku 4 serie 12,10,8,6 -Wyprosty nóg siedząc 4 serie 15,12,10,10 -Uginanie nóg leżąc 4 serie 20,15,12,10 -Wykroki 4 serie 12,12,10,10 -Serie łączone unoszenie nóg na poręczach+spięcia na maszynie siedząc +spięcia leżąc 3 serie max. sroda 3 dzien cardio Czwartek 4 dzień PLECY+ŁYDKI -Podciąganie się na drążku nachwytem 4 serie 12,10,8,6 -Wiosłowanie pół sztangą (co drugi tydzień-Martwy Ciąg) 4 serie 12,10,8,6 -Ściąganie górnego drążka wyciągu podchwytem 4 serie 12,10,10,8 + podwójnie zmniejszony ciężar -Ściąganie wyciąg poziomy lub wiosłowanie podchwytem 4 serie 12,10,10,8 -Serie łączone szrugsy +spięcia na palcach stojąc 3 serie 12,10,10 -Wspięcia na palcach siedząc 3 serie 12,12,10 piatek 5 dzien cardio Sobota 6 dzień BARKI+TRICEPS -Seria Łączona: Unoszenia sztangielek bokiem siedząc + Unoszenia sztangielek w opadzie tułowia 3 serie 10,10,10 -Wyciskanie sztangi sprzed głowy 4 serie 15,12,10,8 -Unoszenia sztangielki przed siebie 4 serie 12,10,8 -Wyciskanie francuskie leżąc 4 serie 12,10,8,6 -Serie łączone wyciskanie sztangi wąsko+prostowanie ramion na sznurze 4 serie 15,12,10,8 zestaw wyglada nastepujaco T-T-C-T-C-T-W gdzie T-trening,C-cardio,W-wolne pozdrawiam

    Odpowiedzi: 1234 Ilość wyświetleń: 20000 Data: 7/10/2010 7:41:36 PM Liczba szacunów: 0
  • Mistrz Francja,król strzelców Griezmann 10.06. 21:00 Francja - Rumunia 2:0 11.06. 15:00 Albania - Szwajcaria 0:1 18:00 Walia - Słowacja 1:1 21:00 Anglia - Rosja 2:1 12.06. 15:00 Turcja - Chorwacja 1:2 18:00 Polska - Irlandia Północna 1-1 21:00 Niemcy - Ukraina 3:1 13.06. 15:00 Hiszpania - Czechy 3:0 18:00 Irlandia - Szwecja 1:2 21:00 Belgia - Włochy 1:1 14.06. 18:00 Austria - Węgry 2:0 21:00 Portugalia - Islandia 2:1 2 kolejka 15.06 15:00 Grupa B, Rosja - Słowacja 2-1 15.06 18:00 Grupa A, Rumunia - Szwajcaria 1-1 15.06 21:00 Grupa A, Francja - Albania 2-0 16.06 15:00 Grupa B, Anglia - Walia 2-1 16.06 18:00 Grupa C, Ukraina - Irlandia Płn. 1-1 16.06 21:00 Grupa C, Niemcy - Polska 2-1 17.06 15:00 Grupa E, Włochy - Szwecja 1-0 17.06 18:00 Grupa D, Czechy - Chorwacja 1-2 17.06 21:00 Grupa D, Hiszpania - Turcja 2-0 18.06 15:00 Grupa E, Belgia - Irlandia 0-0 18.06 18:00 Grupa F, Islandia - Węgry 2-1 18.06 21:00 Grupa F, Portugalia - Austria 3-1 3 kolejka 19.06 21:00 Grupa A, Rumunia - Albania 1-1 19.06 21:00 Grupa A, Szwajcaria - Francja 0-2 20.06 21:00 Grupa B, Rosja - Walia 1-0 20.06 21:00 Grupa B, Słowacja - Anglia 1-3 21.06 18:00 Grupa C, Ukraina - Polska 2-0 21.06 18:00 Grupa C, Irlandia Płn. - Niemcy 1-3 21.06 21:00 Grupa D, Czechy - Turcja 1-0 21.06 21:00 Grupa D, Chorwacja - Hiszpania 1-1 22.06 18:00 Grupa F, Islandia - Austria 1-1 22.06 18:00 Grupa F, Węgry - Portugalia 1-2 22.06 21:00 Grupa E, Włochy - Irlandia 2-0 22.06 21:00 Grupa E, Szwecja - Belgia 1-0 Zmieniony przez - idziaszek w dniu 2016-06-06 14:09:29

    Odpowiedzi: 155 Ilość wyświetleń: 13412 Data: 6/6/2016 2:08:33 PM Liczba szacunów: 0
  • Wczorajszy Trening: -Trucht 2km -Rozciąganie -Trucht 2km -Rozciąganie -Skip A 60m -Skip C 60m -Nożyce 60m -Wieloskoki 60m -Sprint 80m -Skip A 60m -Skip C 60m -Nożyce 60m -Wieloskoki 60m -Skip A 60m -Skip C 60m -Nożyce 60m -Wieloskoki 60m -Sprint 80m -Skip A 60m -Skip C 60m -Nożyce 60m -Wieloskoki 60m -Sprint 7x60m Dzisiejszy Trening: -Trucht 2km -Rozciąganie -Sprint 80m -Skip A 60m -Skip C 60m -Nożyce 60m -Wieloskoki 60m -Trucht 2km -Sprint 3x100m (ok.30m Szybko, ok.30m wolniej i ok.40m Szybko) -Sprint 5x100m

    Odpowiedzi: 42 Ilość wyświetleń: 2615 Data: 12/7/2012 9:27:49 PM Liczba szacunów: 0
  • Kawały,dowcipy ---> Tylko kozaki !!!

    Post
    Po siłowni, o siłowni

    Jedzie zakonnica autobusem i słyszy słowo "kurva". Idzie do księdza i pyta się co to znaczy. - To znaczy "zakonnica". Jedzie zakonnica autobusem i słyszy słowo "chvje". Idzie do księdza i pyta się co to znaczy. -To znaczy "ludzie". Jedzie zakonnica autobusem i słyszy słowo "c.i.pa". Idzie do księdza i pyta się co to znaczy. - To znaczy czoło. Jedzie zakonnica autobusem i mówi: Ale mi się c.i.pa spociła. Ludzie patrzą na nią jak na wariatkę. - Co chvje. Nigdy żeście kurvy nie widzieli? Przychodzi syn dresiarza do domu. Ojciec do niego: • Yoł, mały jak tam w budzie? • Wiesz ojciec, Dostałem dzisiaj 5 jedynek. • O, to Jasiu, będzie w******l! • Wiem, mam już adresy! Hans urządził żydom maraton. pierwszy i ostatni mieli być rozstrzelani, a reszta wolna -Hans: Dobra zaczynamy. Dwójkami na start. Jak sie powtorzyly to sorry :P Zmieniony przez - BBoyK0x w dniu 2008-06-06 22:16:59

    Odpowiedzi: 1892 Ilość wyświetleń: 20000 Data: 6/6/2008 10:15:55 PM Liczba szacunów: 0
  • Kawały,dowcipy ---> Tylko kozaki !!!

    Post
    Po siłowni, o siłowni

    Facet miał problem z przedwczesnym wytryskiem, więc poszedł do lekarza i zapytał co ma robić. Lekarz poradził: - Jak już Pan będzie dochodził, to proszę się jakoś wystraszyć. Facet tego samego dnia poszedł do sklepu i kupil pistolet. Podniecony myślą wypróbowania nowego sposobu podążył szybko do domu. W domu zastał żonę czekającą nago w łóżku. Zaczęli od pozycji 69. Facet w pewnym momencie poczuł, że zaraz dojdzie, więc wystrzelił z pistoletu, aby się przestraszyć. Następnego dnia znów zagościł u lekarza: - No i jak było? - pyta lekarz - Niezbyt fajnie. Kiedy wystrzeliłem, to żona zesrała mi się na twarz, ugryzła penisa, a z szafy wyszedł sąsiad z rękami w górze... Międzynarodowe zawody w przeklinaniu. Do finału przeszli: Niemiec, Rosjanin i Polak. Zamknięto ich w kabinach dźwiękoszczelnych, żeby nie słyszeli siebie nawzajem. Najpierw Niemiec: - Du Scheisse... (i tak przez 10 minut) Rosjanin: - Job twoja maci... (15 minut) Kolej na Polaka: - ****a, ty *******ona suko, jak ci c***a w dupę to się ****a ja *******ę, za***ię ci, ****o ***ana... I tak nadaje, nadaje, aż w końcu po ponad godzinie kończy. Wychyla się z kabiny i zwraca się do sędziów: - No, włączać stopery, zaczynam. - Jak to "zaczynam"? A przez ostatnią godzinę to co było? - Co?... A, nic takiego. Tylko mi się ****a *******ona sznurówka rozwiązała, a że cholernie ciasno w tej ***anej kabinie to za c*** ****y zawiązać nie mogłem. Gość wrócił z Afryki i mówi do kolegi : -Ty w tej Afryce to jaja sa, bierzesz pistolet, strzelasz do murzyna i nic ci nie robią. Ten niewiele sie zastanawiajac polecial do Afryki. Idzie po ulicy, patrzy murzyn... Strzelił murzyn padł i nikt nic nie mówi. Patrzy następny murzyn. Strzelił, murzyn pada i dalej spokoj. Patrzy idzie czterech murzynów i niosą białego. Strzelił do jednego murzyna, a biały patrzy z góry i mówi: Nosz ****a piaty kapeć w tym tygodniu... Wsiada kobieta do windy, za nią wpada facet w kominiarce. - Rób mi loda!!! - Ale proszę pana... - ****a, rób loda!!! Klęknęła, zrobiła gościowi loda. Facet ściąga kominiarkę, a to jej mąż... - I co, ****a, dało się?! Panienka robi facetowi loda i co 2 minuty wybiega do kuchni, po czym wraca i dalej kontynuuje, sytuacja się powtarza kilka razy, wreszcie gość się pyta po co lata cały czas do kuchni ? Panienka mu na to: - Masz tyle sera że musze chlebem przegryzać... Zajęcia teoretyczne w Jednostce Wojskowej 4376. Prowadzący sierżant wyrywa do odpowiedzi szeregowego Nowaka: - Nowak, wyobraźcie sobie sytuację. Pełnicie służbę wartowniczą. Jest trzecia w nocy. Nagle widzicie, że w waszym kierunku pełznie jakiś człowiek. Co robicie? - Odprowadzam majora Bugałę do jego kwatery, panie sierżancie. - Co to jest: wchodzi jednym uchem, wychodzi drugim, a mimo to pozostaje w głowie? - Kilof. Zmieniony przez - raKhu1 w dniu 2010-11-03 17:32:48

    Odpowiedzi: 1892 Ilość wyświetleń: 20000 Data: 11/3/2010 4:26:20 PM Liczba szacunów: 0
  • alopi_90 - redukcja na lato

    Post
    Trening dla początkujących

    - Wyc. na ławce poziomej 55kg x8, 65kg x7, 70kg x6, 75kg x6 - Wyc. na ławce skośnej sztangielkami 16kg x8, 16kg x8, 18kg x7, 20kg x6, 22kg x6 - Rozpiętki na ławce skośnej 10kg x15, 12kg x14, 12kg x13, 14kg x12 - Uginanie ze sztangą, 25kg x12, 29kg x10, 33kg x8 - Chwyt młotkowo 14kg x10, 14kg x8, 16kg x6 - Uginanie ramion hantlem w podporze o kolano 10kg x15, 10kg x13, 10kg x12 Co do dzisiejszego treningu to chyba za dużo na hantle na łapy założyłem, za tydzień spróbuje tym samym ciężarem i zobaczę jak pójdzie. Co do wyc. klatki na płaskiej to ciągle mam problem z 75kg bo tydzień temu raz tylko podniosłem, no w sumie dzisiaj można powiedzieć że 1,5;)) ale ciągle kolega pomaga mi przy niej dobić do 6 powtórzeń;) Dieta, interwały i ABS II wykonane w 100%, ok czas spać jutro o 5:50 pobudka i ciąg dalszy;)

    Odpowiedzi: 46 Ilość wyświetleń: 3970 Data: 6/19/2012 10:09:47 PM Liczba szacunów: 0
  • Stronger Athlete - Dziennik Treningowy

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    Strength & Endurance

    1/2/2018 A.4 serii A1. DROP SET SWING x 5 każdym ciężarem: 40-32-24kg + czerwona/czarna (lżejsza) guma A2. 7x SUMO DL @100kg z pauzą przy kolanach A3. 8/8 x BACK LUNGE from incline (20kg plate) @2x20kg B.4 serie B1. 7x BENCH PRESS @2x32kg tempo 2040 B2. 7/7 x CHEST SUPPORTED ROW @2x32kg B3. 10 x SWING+CLEAN+PUSH UP on KB 2x24kg C.2 serie C1. 8 x DEAD SUITCASSE SWING @ 2x20kg C2. 7/7x SNATCH z opuszczeniem do rack position po każdym powtórzeniu @ 32kg Komentarz: Dzisiaj dość kiepsko spałem, bo pierwszy dzień w nowej pracy mnie czekał i dodatkowo mocno się spieszyłem żeby się nie spóźnić, a okazało się, że na 10 mam być %-) Ze względu na mniejszą ilość snu odpuściłem 2 serie z zestawu C. Nie wiem czemu, ale pierwszy zestaw zawsze mnie zabija, zwłaszcza zakroki z talerza 20kg. Pozdro

    Odpowiedzi: 8384 Ilość wyświetleń: 20000 Data: 2/1/2018 6:51:27 PM Liczba szacunów: 0
  • Stronger Athlete - Dziennik Treningowy

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    Strength & Endurance

    24/2/2018 Bieg 5km (oddech jedynie nosem) 25/2/2018 Bieg 5km (oddech jedynie nosem) Komentarz: Weekend pod kątem biegania, choć w piątek wieczorem jeszcze delikatny trening karate. W sobotę biegłem bez zegarka i nie do końca wiem jakie miałem tempo, biegłem przy -6 C, obawiałem się, że się zasmarkam strasznie, ale o dziwo nie. Dzisiaj natomiast biegłem gdy było -12 C i również się nie zasmarkałem. W połowie biegu zmieniłem tempo oddechu, z szybkiego na dłuższe wdechy i krótkie wydechy, ciągle nosem, tempo biegu spadło z 6:05/km do 5:45/km. To było dosyć ciekawe, może być to spowodowane mniejszym stresem wywołanym spokojniejszym przyjmowaniem tlenu. Będę dalej eksperymentował z oddechem jedynie nosem i będę dawał znać jakie mam spostrzeżenia :-) Pozdro

    Odpowiedzi: 8384 Ilość wyświetleń: 20000 Data: 2/25/2018 11:14:54 AM Liczba szacunów: 2
  • Stronger Athlete - Dziennik Treningowy

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    Strength & Endurance

    14/8/2019 A. Bieg 5km maksymalnie 4 bieg średnie tempo 5:16min/km Wszystko poniżej w kamizelce 10kg B. 5 serii 10 H2H Swing 24kg 5 podciągnięć podchwytem C. 3 serie 10 wykroków bocznych 24kg (5 na nogę) 6 wyciśnięć KB jednorącz nad głowę 24kg (3 na stronę) D. 5 serii 10 pompek 10 wiosłowań na kółkach E. 3' AMRAP Burpees Wynik: 43 Komentarz: Ostatni trening przed wylotem na urlop. Bieganie rano u teściów, natomiast części B, C, D i E już w domu na nowym sprzęcie, który wczoraj dotarł do nas. Kamizeleczka ThornFit jest super, bardzo dobrze przylega i ma przemyślany system mocowania i dostosowywania obciążenia. Kettel z ThornFit również bardzo fajny, chwyt odpowiednio szorstki i odpowiedniej szerokości. Jedyne na co musiałem uważać, to by nie puścić kettla na kafelki %-) Burpeesy w kamizelce nie są takie łatwe jak się jest nieźle zmęczonym. Jutro wypada nam dzień wolny, ale to się okaże :-D znając moją żonę może się nie udać %-) Pozdro

    Odpowiedzi: 8384 Ilość wyświetleń: 20000 Data: 8/14/2019 3:54:26 PM Liczba szacunów: 1
  • Stronger Athlete - Dziennik Treningowy

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    Strength & Endurance

    29/5/2020 Kardio 11K kroków Trening w domu A. Bieg 2*2,5km 3ci-4ty bieg, tempem 5:00-5:10/km Odpoczynek 90 sekund B. 7' AMRAP I go you go 5 DB KB Snatch 2*16kg Wynik: 14 rund C. 7' AMRAP 3-6-9-... Strict Chin Ups Lunges Wynik: 14 chin ups z 18tek D. 7' AMRAP 3-6-9-... Floor press 2*32kg V-Ups Wynik: 14 floor press z 18tek Między częściami B, C i D przerwa 3 minuty Mobilki Mobilność bioder Mobilność obręczy barkowej Komentarz: Poranny trening ze względu na to, że jechaliśmy dzisiaj do moich rodziców. Fajnie się biegło, później dobrze się ćwiczyło z kettlami. Mocno spuchłem ja podciągnięciach oraz na fooor pressach. Miłego weekendu Pozdro

    Odpowiedzi: 8384 Ilość wyświetleń: 20000 Data: 5/29/2020 8:16:13 PM Liczba szacunów: 1
  • acid pamietaj zanim wyslesz artukul najpierw zrob "kopiuj" ,tez nie raz sie tak przejechalem trzeba sobie wpoic ten nawyk. "BYŁY KAPITAN KOMANDO FOKI I OBECNY GROMU K.C. RAYBACK" -----<<<<<<<< >>>>>>>>-----

    Odpowiedzi: 30 Ilość wyświetleń: 15148 Data: 3/6/2003 10:43:31 PM Liczba szacunów: 0
  • Cena detal to jest ok 40 do 45 za ruska, za Polaka 80 - tak jak u Ciebie. Wiadom, ze wiecej - inna cena. A wiadomo tez ze ci co przeplacaja sa ... - no po prostu przeplacają. Pozdrawiam - K O N I E C. Zapraszam ... Cała sportowa Polska liczy na nas!!!

    Odpowiedzi: 30 Ilość wyświetleń: 15148 Data: 3/12/2003 4:01:25 PM Liczba szacunów: 0