This is a quick video about the gear. Nowadays I’ve been getting a lot of requests for cycles from guys and girls. Most of these people have no idea what steroids are and what they do to your body – let alone the side effects. This video sums up the basics:
I thought I’d share my story with you guys, how I got here where I am now.
My prep actually started end of February. I was 79kg, and I was getting ready for the Nabba Worlds in June in Italy. I was very keen, had the passion burning inside me. I wanted to win! Last year I finished 2nd at the Nabba Worlds in Russia and I really wanted to prove myself this year. Athletes would know that a contest prep is not easy, but you can always step it up when you’re keen, so I went all in.
So June came, and I went to Italy to compete. Finished 2nd again – not gonna lie, I was pissed off. We planned another competition a couple of weeks after that, Portugal or Spain, but I said no. I knew what improvements I had to make and I needed a bit more time to make them happen.
So after my first comp mid June I went straight into prepping for the second one in November. First I wanted to go to Poland but then we learnt that the @ironrebelshow was gonna be organised again in November – and we went there with @abe.superman In May when he competed, so I changed my mind and I registered for Denmark.
I had to bring up my shoulders, especially my rear delts, so I started training them 3x a week. My glutes and hammies needed more shape, so that meant glutes and hammies 2x a week, and quads/full legs with glutes 1x a week. Are you keeping score? That meant Ꭵ hᎪᎠ ᏆᎾ ᏆᏒᎪᎥᏁ ᏆᎳᎥᏟᎬ Ꭺ ᎠᎪᎽ ᏆᎳᎥᏟᎬ Ꭺ ᎳᎬᎬᏦ… and this is exactly what I did for 6 months to get into the shape I needed for the @ironrebelshow in Denmark last weekend.
The first pic was taken 2 weeks into my prep in March. The second pic was 1 week before the second comp last weekend. I’m proud of this package, I’m proud of the improvements I’ve made and the condition I’ve got myself into. I know there’s more to come, but so far that was my best ever shape.
“MCTs” are medium-chain triglycerides, a form of saturated fatty acid that has numerous health benefits, ranging from improved cognitive function to better weight management. Coconut oil is one great source of MCTs.
MCTs are missing from our modern diets because the public has been led to believe that saturated fats are bad. However, recent research has shown a lot of evidence about the real benefits of saturated fats.
We now know that ideally MCT oils should actually be consumed every day. Certain saturated fats, especially MCTs and other healthy fats found in things like coconut oil or grass-fed beef, are in fact easier to digest than long-chain triglycerides (LCTs) and might even have more benefits related to heart health, obesity prevention and brain health, too.
MCTs are digested easily and sent directly to your liver, where they have a thermogenic effect. That’s why MCTs have been claimed to be burnt by the body for energy, instead of being stored as fat.
Medium-chain fatty acids are capable of helping you:
• Maintain a healthy weight — since they make you feel full
• Specifically reduce stored body fat — since they also raise your metabolic function
• Have more energy
• Think more clearly
• Experience better digestion
• Balance hormone levels
• Improve your mood
• Fight bacterial infection and viruses
• Absorb fat-soluble nutrients from various foods
EHPLabs Oxywhey contains 300Mg of MCT oils, as well as essential and non-essential amino acids andBCAAs, and a blend of whey protein, isolate and micellar casein which makes it an ideal supplement, especially during Ramadan, to provide you with fast and slow absorbing proteins that will see you through the fasting hours.
Collagen is the most abundant protein in our bodies, especially type 1 collagen. It’s found in muscles, bones, skin, blood vessels, digestive system and tendons. It’s what helps give our skin strength and elasticity, along with replacing dead skin cells. When it comes to our joints and tendons, in simplest terms, it’s the “glue” that helps hold the body together.
As we age, collagen production declines. You’ll notice it physically: looser skin, more wrinkles and less elasticity. Increasing collagen levels can help your skin look firmer, increase smoothness, and help your skin cells keep renewing and repairing normally.
Collagen also reduces cellulite and stretchmarks.
When we lose collagen, our tendons and ligaments start moving with less ease, leading to stiffness, swollen joints and more. With its gel-like, smooth structure that covers and holds our bones together, collagen allows us to glide and move without pain.
A boost in collagen may help increase your metabolism by adding lean muscle mass to your frame and helping with the conversion of essential nutrients. One of glycine’s most important roles is helping form muscle tissue by converting glucose into energy that feeds muscle cells.
Collagen protein is the building block of your fingernails, hair and teeth. Adding collagen into your diet regimen can help keep your nails strong and possibly reverse signs of hair loss.
If you’d like to detox your body of harmful substances, improve blood flow and keep your heart young, collagen is extremely helpful. That’s because glycine helps minimize damage your liver experiences when it absorbs foreign substances, toxins or alcohol that shouldn’t be passing through it.
ProSupp DNPX is a potent fat burner with many ingredients that promote fat loss.
Caffeine anhydrous is a highly concentrated caffeine powder specifically designed to stimulate athletic performance.
Lycii berry or goji Berry has high levels of antioxidants and it improves immune function, promotes healthy skin, helps stabilise blood sugar levels and detoxifies liver.
Dandelion root is a natural diuretic and it eliminates liver toxins more quickly.
Octopamine HCL aids weight loss with minimising the loss of lean tissue / muscle.
Coleus Forskohlii helps manage your weight, lowers blood sugar levels and reduces high blood pressure.
Taurine improves glucose tolerance and it’s vital for the proper function of potassium, calcium, magnesium and sodium.
Swertia chirayita is an anti-inflammatory agent that also detoxifies the liver, it’s a powerful antioxidant and it protects against cancer.
ProSupps DNPX is available at the Wawan branches.
Digestive enzymes aren’t just beneficial, they’re essential! They break down food into amino acids, fatty acids, cholesterol and simple sugars.
The role of digestive enzymes is primarily to act as catalysts in speeding up specific, life-preserving chemical reactions in the body. Essentially, they help break down larger molecules into more easily absorbed particles that the body can use to survive.
If you have any type of digestive disease such as acid reflux, gas, bloating, leaky gut, irritable bowel syndrome (IBS), Crohn’s disease, ulcerative colitis, diverticulitis, malabsorption, diarrhea or constipation, then digestive enzymes can help. Digestive enzymes can take stress off of the stomach, pancreas, liver, gallbladder and small intestine by helping break down difficult-to-digest proteins, starches and fats.
• Liver disease could indicate a concurrent enzyme insufficiency.
• Crohn’s disease may result in enzyme deficiency.
• Iron deficiency or vitamin B12 deficiency may suggest that the digestive process is failing to cleave these nutrients from food.
• Vitamin D deficiency may indicate another malabsorption issue.
What are the benefits of digestive enzymes?
Without them, we couldn’t process food! The main reasons why most people should take digestive enzymes:
• Assists the body in breaking down difficult-to-digest protein and sugars like gluten, casein and lactose.
• Greatly improve symptoms of acid reflux and IBS.
• Enhance nutrition absorption and prevent nutritional deficiency.
• Counteract enzyme inhibitors naturally in foods like peanuts, wheat germ, egg whites, nuts, seeds, beans and potatoes.
Digestive enzyme products are derived from three sources:
• Fruit-sourced — usually pineapple or papaya-based
• Animal-sourced — including pancreatin sourced from ox or hog.
• Plant-sourced — from probiotics, yeast and fungi.
The competition season is upon us, many of you guys do endless cardio to lose body fat. Sometimes we go through phases when the weight loss stops and it seems almost impossible to get it going again. The body is trying to hold on to that little bit of fat – it’s a normal survival mechanism.
When weight loss stops, it’s a sign that your body has adapted to your current training and diet, and you just need to change something to kick it off again.
Sometimes it’s a good idea to switch up your cardio from steady state to HIIT. Many bodybuilders are scared that HIIT training will make them lose muscle. If you use it wisely, that can be avoided.
First of all you don’t need to do it all the time. If you do cardio 1x or 2x a day, you shouldn’t do HIIT both times. Actually, doing HIIT increases your metabolic rate for the next 24 hours, so you could even do it only every other day and on the other sessions stick to steady state cardio. And don’t forget: your body adapts to HIIT cardio, too, so after some time (could be about 3-4 weeks) you can change back to normal cardio again.
Now let’s see how we do HIIT cardio:
The essential framework of high-intensity interval training is always the same: Brief, all-out work periods, separated by rest periods. The work-to-rest ratio can vary from 1:1 (for example, 30 seconds on, 30 seconds off) to 1:4 or more, and the rounds can be just a few or 15 or more. Always try and gradually progress: either by reducing the rest periods, extending the work periods, adding one more round at the end or all these 3.
Don’t forget to supplement with BCAA before and after your cardio to minimise catabolism.
@wawannutrition WBCAA or Ronnie Coleman series Aminotone are a good choices for your BCAA supplementation
One of the top sources of long-lasting amino acids, casein protein provides easy-to-digest protein in a similar fashion to whey. One of casein’s greatest advantages is the timing of how it’s absorbed, plus how long it lingers in the body. Both factors make it beneficial for building muscle fast and preserving the body’s lean muscle tissue.
When it comes to nutrient timing, the type of protein matters. Casein protein hits your bloodstream very quickly — plus its amino acids stay where they need to be in order to help build muscle tissue for many hours, as opposed to being flushed from the body relatively quickly.
Derived from milk, just like whey protein, casein protein is actually a naturally more abundant source of BCAAs. That’s why it’s sometimes simply called “milk protein,” since around 80 percent of the protein found in cow’s milk is casein — and it also makes up 20 to 40 percent of human breast milk.
Casein is made up of various “building blocks” called essential and non-essential amino acids. The human body is able to make certain amino acids on its own (called non-essential) while others it cannot (called essential), making the essential kinds crucial to get through the foods you eat. Since plant foods don’t always provide the complete set of essential amino acids we need, animal foods — and sometimes convenient protein powders — are one way people make sure they cover their protein bases.
Casein protein powder is created in a lab from dehydrating parts of milk — the problem is that many forms are denatured and isolated, and may cause health issues. You’ll want to try to find casein protein that is from A2 beta-casein rather than A1 casein (see the difference below).
Whey protein and casein protein differ in terms of their bioavailability and effects on muscle synthesis. Although whey protein has many of the same benefits, it’s believed to cause more of a fast “amino acid spike” compared to casein.
There are certainly benefits to consuming both faster- and slower-releasing proteins; it really just comes down to your goals and schedule.
At the molecular level, within a protein source like casein various amino acids are branched together. Casein protein has a lower percentage of branched-chain amino acid compared to whey protein, which is one reason it’s slower to digest and also tends to work for longer. Because of its utilization and timing, casein increases protein synthesis a bit less than whey does.
On the plus side, it better stops the body from breaking down amino acids it already has available within your muscles. Whey protein also has more sulfur than casein, which can also change the way the body uses it.
Compared to casein, whey is a fast protein source, which means it provides amino acids quickly after ingestion — however they also leave the body sooner than when you consume casein.
Both casein and whey protein can supplement your workouts well and include all the essential amino acids you need, but whey has more branched-chain amino acids and, therefore, might be slightly better at facilitating muscle protein synthesis.
The good news is this: After comparing the effects of both proteins on body composition and performance in female athletes, researchers from the Exercise and Performance Nutrition Laboratory at the University of South Florida found that whey and casein had similar positive effects. Females were found to experience benefits using both supplements, including an increase in performance markers from consuming protein after resistance training and a decreased body fat composition.
The benefits of casein protein:
• Building new muscle tissue and promoting lean muscle growth (5)
• Repairing broken-down muscle fibers after a workout while you sleep
• Preserving muscle you already have (making it anti-catabolic)
• Restoring nitrogen balance during muscle recovery
• Curbing your appetite
• Regulating blood sugar levels
• Helping prevent overeating
• Potentially helping with weight loss/maintenance
The Best Times to Use Casein Protein
Ideally, you want to use casein protein before bed (if your goal is to build muscle and potentially gain weight) or as a meal replacement/snack between spaced-out meals. Remember that casein is digested slowly, which means following a workout it will take longer than other types of protein (such as whey) to reach your muscles.
Since you want to supply your damaged muscle tissue with nutrients ASAP following exercise, using casein over faster-acting protein sources won’t give you the benefits of an immediate rush of amino acids that you’re after. Because whey protein is so quickly absorbed and digested, it makes the better choice following a workout. Your muscles are searching for a rapid supply of nutrients after you train in order to carry out muscle synthesis, so hold off on having casein to better speed up this.
A serving of casein powder has around:
• 120 calories
• 23 grams protein
• 1 gram fat
• 1 gram sugar
• 450 milligrams calcium (45 percent)
Different Types of Casein Protein: A1 vs. A2 Casein
Milk is composed of about 85 percent water and 15 percent sugar (called lactose), protein, fat and minerals. Among the protein compounds in milk, there is more than one kind. A2 beta-casein is the type that has been produced naturally by animals for thousands of years, even before they were first domesticated more than 10,000 years ago. It’s believed to be easier to digest, and some research suggests it has much fewer effects on human health than the other type, called A1 casein.
A1 is the “newer type of casein,” which first developed sometime in the past few thousand years following animal domestication. It came about after certain genes caused proteins to change, resulting in proline amino acids changing over to histidine. Today, A1 beta-casein is more abundant in dairy cows that are used to produce the vast majority of milk in the U.S. and even Europe.
Each cow has a certain genotype of A1/A1, A1/A2 or A2/A2 that ultimately affects the milk it produces. It’s preferable to consume milk products, including all dairy foods and whey/casein protein supplements, made from cows (or goats) that predominantly contain A2 casein. How come?
When A1 beta-casein caused a switch from proline to histidine amino acids, it resulted in problems with humans digesting and properly metabolizing milk. In fact, most people who are intolerant of cow milk are actually sensitive to one of the proteins found in it, A1 casein. They essentially lack the ability to digest A1. This intolerance is now linked to a wide range of illnesses, including autoimmune reactions, food allergies, digestive issues, type 1 diabetes, heart disease and more. A1 is also thought to promote inflammation, however milk that contains mostly or exclusively A2 casein produces far fewer (or zero) inflammatory effects. Usually the grass fed whey products contain less A1 casein.
Oats are a gluten-free whole grain and a great source of vitamins, minerals, fiber and antioxidants. They have a lot of health benefits:
⁃ lower blood sugar levels
⁃ Reduce the risk of heart disease
⁃ Reduce blood cholesterol levels.
Oats are a good source of carbs and fiber and they’re rich in antioxidants. Antioxidants play a role in keeping blood pressure low by increasing nitric oxide production.
Oats also contain beta-glucans, which is a soluble fiber and it helps with:
⁃ reduced levels of bad cholesterol
⁃ Reduced blood sugar and insulin response
⁃ Increased feeling of fullness
⁃ Increased growth of good bacteria in the digestive tract.
Fit Oatmeal also contains 30gr of slow and fast releasing protein making it a very healthy and protein rich meal replacement snack when you’re on the go.
Available at any branch @wawanbahrain
Gamma-aminobutyric acid, or GABA, is a substance that bodybuilders and other athletes sometimes use when looking for a competitive edge. It is an amino acid that serves as a neurotransmitter in the brain.
GABA acts on the pituitary gland, which controls synthesis of growth hormone and also plays a role in body temperature and sleep cycles. GABA supplements increase growth hormone levels, facilitate muscle recovery, relieve anxiety and induce sleep. The results that athletes hope for are more lean muscle tissue and lower body fat levels.
GABA was discovered in 1950 and has since been recognized as the dominant inhibitory neurotransmitter in the brain. There are excitatory neurotransmitters as well, like adrenaline, which, in excess, can lead to anxiety, insomnia, and restlessness.
The brain balances these effects by sending out other neurotransmitters that have calming effects, such as GABA. By inhibiting the action of excitatory neurotransmitters and reducing anxiety and restlessness, GABA promotes relaxation and sleepiness, and thus, as a supplement, can be a fantastic aid for people who suffer from insomnia and anxiety.
To understand how GABA influences a person’s sleeping patterns, it’s important that you understand the standard cycle that the brain undergoes each night during sleep. The following is an overview of the different sleep stages.
- Stage 1 is when you’re getting sleepy and are ready to drift off.
- Stage 2 – Your brainwave activity quickens and follows a steadier rhythm. Your core temperature and heart rate decrease.
- Stage 3 sees the emergence of deeper, slower brain waves. Here, you switch from light sleep to deep sleep.
- Stage 4 is the deep sleep stage, also known as delta sleep. This is a vitally important stage because it’s where much of the highest-quality sleep occurs.
- Stage 5 is the REM (rapid-eye movement) stage, where most dreams occur.
The third and fourth stage are arguably the most important. Stage three, the slow-wave sleep stage, is important because it reduces the level of cortisol, the stress hormone, in the body, and simultaneously reduces inflammation. Both of these are important for improving your nightly sleep.
The fourth stage, deep sleep, is important because it helps your immune system grow stronger. In a similar manner that your brain commits things to memory, your immune system “memorizes” pathogens and viruses to memory during this phase.
Getting a proper sleep cycle each night is crucial for optimal health, and the brain’s GABA system is primarily responsible for activating each stage. Activated GABA receptors—which require a source of GABA to actually be activated—promote quality sleep, especially in stages three and four.
ProSupps CRASH contains GABA therefore it promotes deep REM sleep which increases growth hormone levels and helps with muscle recovery. Available at @wawanbahrain