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New food/supplement log; Supplement intake explained.

Tuesday, April 17, 2007 by  
Filed under Daily Blog


My diet plan and supplement intake has changed. Here is my new food/supplement log for weeks 16 – ??. Let’s go over the changes…

The biggest changes are with my supplement intake. First, I’ll no longer be taking the Mass Amino tabs. Instead I’ll be taking one teaspoon of bulk BCAA powder at the same times I was taking the Mass Aminos. Bulk BCAA powder is infamous for its horrible taste, so it may be mixed with a little Crystal Light.

The next change to my supplement intake is I’ll be using Beverly International’s “Lean Out” product. “Lean out” is not a thermogenic: It’s mainly L-Carnitine. L-Carnitine is “…used for the metabolism of branched chain amino acids. L-Carnitine is a co-factor which is required for transport of fatty acids into the mitochondria of your muscle cells where they serve as a substrate for energy production while sparing muscle glycogen.” In other words, it enhances fat utilization, spares muscle glycogen and reduces muscle catabolism.

The body adapts pretty quickly to L-Carnitine, so it should be cycled. Here’s how I’ll be using it:

Pre-meal: Week 16: 2 tabs; Week 17: 3 tabs; Week 18: Off; Week 19: 2 tabs; Week 20: 3 tabs; Week 21: 4 tabs.

Pre-cardio/training: Week 16: 4 tabs pre-cardio only; Week 17: 4 tabs pre-cardio & Strength training; Week 18: Off; Week 19: 4 tabs pre-cardio only; Week 20: 4 tabs pre-cardio & Strength training; Week 21: 5 tabs pre-cardio & Strength training.

My food intake has not changed too much. Essentially my carbs have been reduced on refeed days: 2 bananas and 1 cup of brown rice have been eliminated. Other than that, everything else is the same. My low-carb/refeed schedule remains as follows:

DAY 01 02 03 04 05 06 07 08 09 10 11 12 13 etc…

People often wonder about the supplements I take, and why it seems that I take so many. It may seem like a lot at first glance, but it’s really not. First, I take a multi-vitamin pak. I don’t think many people would argue that a good multi-vitamin is important. I also take EFAs. Essential Fatty Acids are absolutely critical to good health. While in a caloric deficit (as I am now), it can be very difficult to get enough healthy fats. I supplement with EFAs to ensure that I’m giving my body the healthy fats it requires. Protein powder is not really a supplement, it’s quite literally a food product. Basically everything else I take (Xtend, Bulk BCAAs, Creatine, Glutamine, Mass Aminos) are just Amino Acids. Aminos are 100% natural, and they help me maintain my muscle mass while losing fat. I could certainly lose fat without them, but I’m trying to retain as much muscle as possible. These are not miracle pills. They help a little. 90-95% of the equation is rock-solid nutrition, intense training and adequate amounts of rest. No supplement will make up for deficiencies in any of those critical areas.

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