I am a huge fan of this product!  Great for mood, energy, focus.  I can’t say if its great for strength as my current program I am doing more circuits and speed work more than anything heavy so anyone with feedback on this please feel free to contribute.

This isn’t the strongest pre workout, there are better products out there, this is just the one that i like and am currently using.

I found it really easy on the stomach, tasted pretty good, and made my workouts intense.  Hardly anyone has heard of it compared to the bigger pre workouts like NO Shotgun & NO Xplode, but I really like it and it gets a top review from me!

Click here to view the embedded video.

*(I made a small mistake it doesn’t contain Nitric Oxide but does contain Arginine & Beta Alanine)

Because I am such a huge fan of this product for this week only

I am dropping the price to $49.99!!

The stock I have in store will sell out ASAP at this price!

To order within the US Click

If you found this helpful or useful please post some comments or pass it on to your friends!

My Physique Goal

So week 1 is in the books!

I will be doing a weekly update every Saturday about the program, my progress, my training, and what I am doing to maximize my fat loss!  Hopefully as I explain what I am doing you will learn from this!  Also by writing this down it causes me to be strict and really be on target with this!

Last week I weighed on Andy’s scales 197 (they are heavy scales I am sure lol), today I weighed in at 192.

That’s 5lbs lost in 1 week and I am very happy with that!

Keep in mind it is NOT 5lbs of FAT LOSS In one week as this is virtually impossible to do!

However my guess is that its about 2lbs of fat (which is great), and 3 lbs of glycogen & water.

Here’s the deal.  Usually for every 1lb of fat you lose you will lose 2-3 lbs of “other” weight.  This is not a science but it is how it works.  Basically your body holds a LOT of water and stored glycogen (pretty much stored carbohydrates in the muscles).  So when you lose weight you lose water and glycogen.

This is how someone can lose 7-10 lbs sometimes in a week on an atkins type low carbohydrate diet.  The big thing to always remember is that it isn’t all fat loss!  But in the big picture it adds up!

My training this week has been excellent.  Got in a lot of good classes at Bushido, the nights I couldn’t make class i did Warrior Built DVD at home.  I also hit in some extra light 30-45 min easy pace cardio sessions as i do enough HIT type cardio already.

My Nutrition (notice i will not use the word DIET), has been really sound all week and after the first 2 days virtually all cravings are gone!! Which is great!  My energy has been improved, concentration has improved, and overall just feel much better with the diet being really clean!

Even though I own Heavyweights I am not loading up on a ton of supplements.  Here is what I am using

• Myofusion
• NutraSea Fish Oil (And lots of it..bumping it to 20g a day soon)
• Opti Men Multi Vitamin
• Greens & Phytoberry
• Xtend (Can’t diet without Xtend)
• Jack3d (Amazing Pre Workout)

The biggest issue for me is usually late night eating.  I am a night person and love to eat!  However my nights have been reduced to the following

• Protein Pudding
• Jello (Fat free) with some low cal whip cream
• Steak/chicken with veggies
• Cottage Cheese (low fat), with some protein powder and a bit of yougurt (sounds nasty but tastes pretty good).

I am not a great cook so I will have to start getting more creative lol.

Overall the workouts are awesome, i feel great, I am Motivated like crazy to make some solid changes in the next 5 weeks!

We have a great group of people doing this and there is a real team effort.  It makes it a lot easier to stick to it knowing there are others doing this with me! Always get a partner or group to help with YOUR GOALS!

My goal for next Saturday is to be under 190 lb (Drop 2 lb).  Ifi can drop 2lb a week the next 5lb weeks I get to 180 lb which is my goal.

I have posted a older picture when I competed at a bodybuilding show and a picture of one of my idol’s Sean Sherk as both motivation and to have a TARGET for my Goal!  Without a goal or a set target you can’t move forward with the same intensity!

I would LOVE for anyone to post questions, feedback or anything here!  If you have fat loss questions, training, whatever they are post em here and I will do my best to help!!!

Keep an eye out Tuesday for a review of my favorite pre workout supplement JACK3d!

So it’s 7am on Jan 31 (yes the morning & I hate mornings) and I haven’t slept yet!  I spent the night hanging with a close friend that I only get to see once a year.  It’s a time I really enjoy as we play catch up on everything from the past year in a few hours, it really puts a lot of things in perspective!!

This year has been a good year for me, I have done many things differently and have met some fantastic people that have helped me get re-motivated and improve myself & my business(s) even more!

But this isn’t about me.  It’s about YOU!  The people who read this blog!  The people I chat with at Heavyweights, at Bushido, via EMAIL.  You that is reading this right NOW.

I will share with you my 10 goals for 2010 but I want to HEAR YOUR GOALS!  Before you leave this page or click off to go surf somewhere take a few minutes and put down on paper YOUR GOALS!  I WANT TO READ THEM!  I want to know what is important to everyone that reads this blog!

Maybe your goals can be helped by me, or maybe someone else who reads this blog!  The world is a small place and sometimes to improve we need help from others and you never know who may be the person to help you get to that next goal!

SO WRITE THEM DOWN HERE!  PLEASE! It will make for some fantastic reading, and also by writing goals down you make them REAL.  So take a few minutes and write them here!

My top 10 Goals For 2010

1. Help more people attain THEIR goals!  I know this sounds cliché but my #1 goal this year is to HELP MORE PEOPLE.
2. Get hired by St. John’s Regional Fire Dept.  I want that job so I can help other people in need.
3. Have a PRO MMA Fight!  I was suppose to have one in August that got cancelled,  time to get that going again!
4. Get my Blue Belt in Brazilian Jiu Jitsu!!
5. Make ME a priority!  I spend a lot of time helping others with their fitness and training, I want to refocus on my own training and goals and make this a awesome year!
6. Make a huge impact on someone I barely know.  This may sound stupid but I think of ALL the people that have impacted me over the years, and I want to be one of those people that makes an impact on someone!
7. Work Less but Work SMARTER.  Less hours but more productivity!
8. Take a vacation for me and Danielle for at least 2 weeks.
9. Write & Publish 2 Books (this is in the works)
10. Get Crossfit Certified

So Come ON! Let’s Hear Em!  Id love to hear form at LEAST 10 people here!!

Keep in mind that none of my views are scientific fact.  And I also feel that science can back pretty much anything if enough money is thrown at it.  Here are 5 supplements that “may” have had promise but just don’t work! Save your money!

1. 1. CLA

Conjugated Linoleic Acid (CLA), is a naturally occurring free fatty acid found mainly in meat and dairy products, in small amounts.

The Skinny on CLA:

CLA Claims that it can help with building muscle & losing fat.  The main purpose of this product is for fat loss. For CLA to work you would really need about 4-5 times the recommended dosage.  And along with that I just don’t think it is a great product.

Load up on EFA’s, (Omega 3,6,9 my fav is NutraSea Fish Oil).

2. Soy

Soy protein is a complete protein that ranks right up there with the best in the Protein Digestibility Corrected Amino Acid Score (PDCAAS). Soy protein is generally very low in or free of fat, cholesterol, and lactose.

Soy protein is approved for those who are lactose intolerant, and can be used as a meat substitute. Much more than just an ingredient for a protein shake, Soy protein can be used for cooking instead of flour, producing high protein foods that are extremely low in fat, a bodybuilder’s dream come true! Soy protein is derived exclusively from soy beans.

The Skinny On Soy :

It’s not that Soy is really that bad, it just isn’t very good!

Even though Soy sounds beneficial here are a few things to consider.

-It tastes like crap

-It is highly estrogenic (which means unless you want nice boobs don’t consume a lot of Soy).

-Did I mention it tastes like crap! (oh and generally mixes like crap).

Focus on getting your protein sources from Whey, Milk, Egg, Nuts, etc.  Leave Soy out of your list.

3. Carb & Fat Blockers

Carb blockers, also known as starch blockers, are generally composed mainly of bean and wheat germ extracts — particularly white kidney beans — that are said to inhibit a digestive enzyme that breaks down starchy carbohydrates, such as potatoes, bread and pasta. This supposedly prevents the carbs from being absorbed by the body; instead, they are said to pass through the digestive tract and be eliminated. Most pills claim to inhibit between 30 and 45 grams of carbs from being absorbed.

Fat blockers commonly contain chitosan, which is similar to dietary fiber, but is derived from the exoskeletons of shellfish. Like fiber, they pass through the digestive tract without being digested, but it also purportedly absorbs between 6 and 10 times its weight in fat along the way, all of which is then eliminated in the stool.
The Skinny on these products is that they DON’T WORK.  If  something blocks absorbtion of fat etc it will guaranteed to block other things that your body needs, ie NUTRIENTS.

Ditch this product.  If you have bought “Flush The Fat” I have some great swamp land in florda for you to buy!

4. Growth Hormone Boosters (GH)

Growth Hormone is the master hormone, because it is released by the master gland–the anterior pituitary gland. While GH is not necessary or critical to one’s survival, it seems to play an important evolutionary role in human development. During puberty, GH levels dictate a person’s height and bone size. After puberty, GH continues to regulate the body’s metabolism.
The Skinny on GH:

Here is the deal, for the most part GH is awesome.  Real GH. Not supplements that “may” increase GH.  I just haven’t seen any proof via customer reviews or personal use that these products work!

Now there are some that looks promising, notable Helix 24 from RivalUS.  And when I get more feedback I will be the first to post it up.

5. Generic Zinc & Magnesium

ZMA is a scientifically designed anabolic mineral formula.* It contains Zinc Monomethionine Aspartate plus Magnesium Aspartate and vitamin B-6, and is an all-natural product that clinical testing suggests may significantly increase anabolic hormone levels and muscle strength in trained athletes.*

The skinny on ZMA:

ZMA works.  I swear by it.  I sleep better, I wake up better.  How much does it contribute to testosterone I am not sure. But it does make me feel better!

I am not knocking ZMA, I am knocking GENERIC cheap Zinc & Magnesium products and here is why.

• Non-chelated forms are generally less bioavailable
• Most cheap Zinc/Magnesium products contain CALCIUM FILLER.  Calcium blocks the absorption of Zinc & Magnesium rendering your cheap ZMA to be useless ZMA

Go for quality.  I prefer Optimum Nutrition, PrimaForce.

Well there ya go.  There are a TON of supplements on the market.  Hopefully this will help you in your choice as to what is worth adding to your supplement stack.

Rob King

Andy Pratt & I were at our first Fitness MasterMind group meeting in Orlando and man was it ever freakin awesome!  We learned a ton of cool stuff to implement into our business’s to offer even more quality to what we offer now.  It has been information overload!  But more on that to come (and some good stories also lol).

I got 2 new products in at Heavyweights last week and the feedback in only a few days has been CRAZY!

Comatose & Poison from ALRI.

Comatose for Relaxation

Poison for Mood Enhancement, Appetite Control, and fat loss with NO stimulants.

Feedback in just a week has been mental on these products.  I am ordering more ASAP and cant wait to get more feedback on them, just thought I would share.  I am pretty damn excited to try them myself!

REMEMBER who told you about this line/products first!  CUZ they are awesome!!!

ALRI Makes some bad ass products!!

Poison - Mood Enhancement, Appetite Suppression, Stim Free FAT LOSS!

Comatose - Natrual Relaxtion, Mood Enhancement, Anti Anxiety, Sleep Aid

So I haven’t taken the time to read much on the H1N1/Swine insanity recently.  However I will this weekend for SURE!

But the reason for this post is to open up some debate or information on the topic.

I know very little about this issue, nor do I claim to know much.  But IN MY OPINION it does seem the be very media driven and people are afraid to move!  Cough in public (even to clear your throat) and people run away from you faster than if you had a bomb strapped to your waist.

I am just posting to up some feedback, thoughts, information exchange, rants, Whatever!

If you have had experience with this be it GOOD OR BAD Please post some feedback below!!

We have all been there, it’s a part of training, but it sucks none the less!  Getting stuck in a rut SUCKS!

I tore my bicep about 3 weeks ago (Fluke accident during boxing/sparring) and ever since I just can’t seem to get back on track.  I find reasons to avoid the gym (and they aren’t reasons they are excuses lol).  So I am digging deep and trying to find the reasoning or motivation to at least get my butt into the gym!!

I feel that some of the reason I can’t get motivated is knowing that my training will be very limited due to my bicep rupture (I need 6-8 weeks of VERY light training to let it recover).  I can’t do much boxing or jiu jitsu, which sucks as I really enjoy those workouts.  However I could/should be hitting the gym and hitting stretching, legs, cardio etc.

I know what I SHOULD be doing, but doing that is a different story!

In the past I have always found that setting short term goals, or writing goals on paper is a great way to get motivated.  So today I am writing some goals for November.  They are

-          Get down to 185.  Currently 192 (7lbs seems like a lot but there is a lot of Halloween choc there that has to go ASAP Lol)

-          Hit the treadmill 5 days a week for 20 min interval sessions

-          Cut out all junk except for Friday Night (damn Halloween candies got me ruined lol)

-          Try to hit some yoga or stretching daily.

Pretty basic simple goals, but it’s better than nothing!

I would love to hear from people here how they have gotten out of a rut or any current goals people have.  Please post em up!

By Alfredo Franco-Obregón, PhD

Background

Although no published studies have specifically examined the effects of alcohol on the effectiveness of creatine, alcohol does have known effects on muscle metabolism and survival. These indirect consequences of alcohol consumption might, in turn, influence how well one responds to creatine supplementation. However, in order to get the full gist of the arguments I will make, a little background is necessary.

Fast Twitch Muscle Fibers: Anaerobic

In the same manner that not all physical activities are the same, not all muscles are the same. Nature has tailor-made specific muscle types to mediate certain classes of physical tasks. In this respect, muscle fibers can be loosely distinguished on whether they mediate fast or slow movements. Fast muscle fibers are also classified as Anaerobic since they are able to produce force without the assistance of oxygen. This oxygen-independence has an additional advantage. Since anaerobic muscle fibers are not limited by oxygen availability, they are fast to execute. On the down side, however, they do tire rapidly.

Fast (Anaerobic) muscle fibers are called into play when we undertake explosive movements. Heavy lifting and sprinting are examples of exercises recruiting fast muscle fibers. Have you ever thought it strange that we are taught to hold our breath during the execution phase of the bench press? The reason for this is simply that oxygen is not required to perform the lift and, in fact, breathing only gets in the way of the efficient use of force. On the other hand, maximal efforts are usually brief (~10 seconds) due to the high fatigability of fast muscle fibers. Fast muscle fibers do, however, require oxygen in order to recuperate. This creates a scenario known as “oxygen debt” and is the reason our breathing remains elevated following all out efforts.

Slow Twitch Muscle Fibers: Aerobic

Slow muscle fibers, on the other hand, are Aerobic, simply meaning that aerobic muscle fibers DO require oxygen to generate force. Oxygen availability, however, will limit how rapidly aerobic muscle fibers respond, which is, as their name implies, relatively slowly. Aerobic muscle fibers will therefore provide lower levels of force, but will do so for as long as sufficient oxygen is available. Marathon runners rely heavily on slow muscle fibers. Obviously, you would not want to run a marathon while holding your breath.

To summarize, the reason we can only sprint briefly, while we can walk for hours, is that these activities call into action different types of muscle fibers. Sprinting calls into play fast (anaerobic) muscle fibers. Fast muscle fibers generate brief, explosive forces. On the other hand, slow (aerobic) muscle fibers are used for lower intensity movements lasting more than a few seconds. The amount of force generated by slow muscle fiber is much less, but can only be maintained for as long as our breathing allows.

Creatine & Fast Muscle Fibers

Figuratively speaking, creatine has a preference for fast muscle fibers; the one’s that do not require oxygen to generate force. Since, creatine increases the work output of fast muscle fibers, one would notice an increase in sprint performance, while jogging performance would go largely unchanged. We are actually feeding fast muscle fibers by supplementing with creatine!

Protein Synthesis & Muscle Growth

It is natural that some muscle damage occurs during exercise. In fact, this exercise-induced muscle damage is essential for subsequent muscle growth. Simply speaking, we literally breakdown our muscles during exercise to rebuild them during recovery. Whether our muscle mass increases, or decreases, depends on which of these two processes is greater. For example, if muscle breakdown exceeds muscle re-growth, then we lose muscle mass. Protein synthesis, or the production of new muscle proteins, is an essential part of this rebuilding process following exercise.

Alcohol & Muscle Growth

Importantly for today’s discussion, it appears that alcohol use inhibits muscular protein synthesis. In fact, this inhibitory effect of alcohol is most pronounced in fast muscle fibers, especially after prolonged alcohol use. The scenario would be detrimental for any athlete trying to gain muscle mass and strength through training. After all, isn’t the goal of training to increase muscle protein synthesis?

The problem is that creatine allows us to work harder, which is generally a good thing. However, this would also mean that muscle recovery is more critical while supplementing with creatine. Now, as alcohol consumption inhibits protein synthesis, a potentially fruitless situation may arise by mixing the two. That is, creatine and alcohol.

Finally, there is also some indication that creatine also stimulates protein synthesis. This effect may underlie part of creatine’s benefit. If so, then alcohol consumption would offset this benefit of creatine as well.

Note: Keep in mind these important points:

Alcohol inhibits protein synthesis in fast muscle fibers.

1. Protein synthesis is essential for muscle growth and development.
2. Protein synthesis is important for muscle recovery.

Creatine increases the work output of fast muscle fibers.

1. Thus, fast muscle recovery is more critical during supplementation.
2. Creatine may increase protein synthesis as part of its benefit.

Alcohol may be particularly damaging during creatine supplementation.

Alcohol & Anabolic Hormones

Anabolic means to promote growth. Alcohol adversely influences the anabolic properties of two of our principal growth promoting hormones, Insulin and Growth Hormone. Furthermore, most of the anabolic effects initiated by Growth Hormone are mediated by Insulin-like Growth Factor-1 (IGF-1). These hormones are essential for inducing muscle protein synthesis after exercise and are also thought to interact with creatine.

Alcohol causes insulin-resistance as well as hinders the release of Growth Hormone from the brain. Chronic alcohol consumption also reduces our IGF-1 levels. These combined effects will slow muscle development and mitigate our response to creatine. Finally, Growth Hormone secretion is most important during puberty, when we are growing most rapidly. Anything that interferes with this normal surge in Growth Hormone mighy have serious developmental consequences. Therefore, adolescent athletes are strongly discouraged from consuming alcohol.

Conclusions

Although possibly having no direct effects on creatine energy production per se, alcohol creates a biochemical environment that could undermine with the benefits afforded by creatine. Alcohol decreases muscle protein synthesis, causes insulin-resistance and interferes with the release of Growth Hormone (and, hence, IGF-1) following exercise. All of which would mitigate creatine’s effect.

Closing Comments

Don’t misconstrue my message. I’m not on a crusade against alcohol consumption. In my opinion, few things in life compare to a good red Bordeaux or a Tuscan Brunello (‘97). In fact, an occasional glass of red wine has been shown to possess healthful qualities. However, if you’re serious about making gains in strength and mass, then maybe you should abstain from alcohol, especially immediately after exercise and before bed time. This precaution is especially important if you are below 20 years of age, when Growth Hormone release is most necessary for normal growth and development. In any case, moderation is always the best policy.

Scientific References

1. Preedy V. R., Patel V. B., Reilly M. E., Richardson P. J., Falkous G., Mantle D. (August 1999) Oxidants, antioxidants and alcohol: implications for skeletal and cardiac muscle. Frontiers in Bioscience Volume 1:4: pages e58-e66.

This article was written by Dr. Alfredo Franco-Obregón, research scientist, author, and owner of the Creatine Information Center and NSN Publishing.

Dr. Alfredo Franco-Obregón has had over 20 years of in depth research experience in major laboratories world-wide. His principal scientific interest is the understanding of the cellular mechanisms leading to muscle cell death.

Dr. Franco-Obregón is also the author of Creatine: A practical guide. Creatine: A practical guide clearly teaches you how to best combine exercise, nutrition, and intelligent creatine use for optimal muscle growth, improved athletic performance, and overall good health. Find out more about this must-read book.

I was lucky enough to attend the FIS (Fitness Info Summit) in Orlando FL. this weekend,  Although the weather was amazing and I was lucky enough to escape the cold (and snow) of Newfoundland weather for a short period of time, vacation wasn’t the reason for my travels.

My main reason for venturing to Orlando was to meet with some of the smartest people around on creating fitness products.

Fitness Books, DVDs, and all that jazz!  After being in the weight training & fitness business for over 10 years now I think i have learned an awful lot that can benefit many people in their pursuit of their fitness goals.

Orlando Florida - 3 Theme Parks in 12 Hours!

Aside from learning a TON of new info and meeting some great people, things only got better!  Andy Pratt and myself were privileged enough to be accepted into the newest “MasterMind Fitness” Group!  Andy & I combined have well over 20 years of fitness experience (both in terms of eduction and personal accomplishment), so we figure if we put our heads together we can bring some KICK ASS products to the fitness industry!

I am very excited!!  I have ideas for Books, DVD’s, Training Manuals, How To stuff, going around in my brain all the freakin time!  Another thing is that there is so much BAD information out there these days (just turn on late night TV or hit the gym, you will see it everywhere), that I should be able to REALLY HELP PEOPLE in their pursuit for getting a fitter, stronger, healthier body!

For over 10 years in my retail store (Heavyweights) I have been answering questions, giving advice & coaching people.  My business is based on SERVICE. & HONESTY People come see me because they know I always come through with truth, sincerity & the RIGHT info to help them.

So I am hoping that this first step will be the “One small step for man” type deal, and I can take my passion and knowledge on a bigger scale to help and educate more people!

I would love some feedback from people on here so please leave me some comments it would be really appreciated!

Any suggestions for books, DVD. etc  I am open to suggestions and feedback!

Rob

PS. The sun and Disney World for 1 day was a nice bonus I have to say

Friday while doing some boxing sparring at Bushido I tore my right bicep. I believe it to be a partial muscle and tendon tear judging by the pain and tenderness yesterday and today. But I will know more hopefully in the next few days.

Left Bicep Tear/Repair

I am really hoping it is just a muscle tear, as a tendon tear is a whole other big issue. I should know, 3 years ago I tore my LEFT BICEP tendon and had to undergo surgery. That was not fun, let me tell ya.

However since my surgery I have been training at a furious pace and with the exception of a tightness in my bicep tendon it hasn’t really impacted my training.

Here are some stats & info on bicep tearing if you have any interest in this type of injury.

Bicep Rupture:

Rupture of the distal biceps tendon at the elbow joint is much less common and accounts for less than 5% of biceps tendon ruptures. This injury is also usually found in middle-aged patients, although not always. There is usually some degree of tendinosus, or degenerative changes within the tendon, that predisposes the patient to rupture of the tendon.

The significance of a distal biceps tendon rupture is that without surgical repair, patients who experience complete rupture of the distal biceps tendon will notice loss of strength at the elbow. The strength will affect both the ability to bend the elbow against resistance, and the ability to turn the forearm to the palm-up position against resistance (for example, turning a doorknob or screwdriver).

What are the symptoms of distal biceps tendon rupture?
Distal biceps tendon rupture is characterized by sudden pain over the front of the elbow after a forceful effort against a flexed elbow. Usually the patient will hear a snap and have pain where the tendon rupture occurs. Swelling and bruising around the elbow are also common symptoms of distal biceps tendon rupture.

What is the treatment of distal biceps tendon rupture?
Most patients will experience benefit if the biceps tendon is repaired surgically. If the tear is incomplete, or if the patient is very low-demand (not active), then surgery may not be needed. However, most patients who want more normal use of their arm will benefit from surgery to repair the ruptured tendon to the bone.

• 

  Right Bicep Tear

References:

Branch, GL. “Biceps Tenon Rupture” www.eMedicine.com 3/9/2005.
Scanlon, MW, et al. “Management of Distal Biceps Tendon Rupture” Osteo trauma care 2002; 10: 160-166.