tag:blogger.com,1999:blog-44472491235196583472024-03-16T08:08:59.659+01:00SuppVersity - Nutrition and Exercise Science for EveryoneWhere BRO- and PRO-Science Unite in the Spirit of True WisdomAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comBlogger70125tag:blogger.com,1999:blog-4447249123519658347.post-8022545976623110932013-10-24T17:29:00.002+02:002013-10-25T04:06:23.930+02:00Guestpost - Adelfo Cerame: "I am Back!" Training, Nutrition & Future Bodybuilding Plans. Plus: New Training Videos!Note: Adel and Adelfo are not one and the same person. Adel is the guy behind the SuppVersity. Adelfo Cerame is the wheelchair BB who has documented his past contest preps here.
My Progress and back development this off-season
Author: Adelfo Cerame Jr., Wheelchair Pro Bodybuilder
I’m Back! "I", that's me, Adelfo Cerame and "back" means - at least for now "Just for today…" but who knows Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-48537890966346280472013-05-16T16:20:00.001+02:002013-05-16T16:20:30.319+02:00Adelfo Cerame: Building Your Back - An RPE Based Focus Routine. Plus: The No-Bake Pina Strawberry Cheesecake
Adelfo's triceps training may be too simplistic to fill a whole blogpost with it, but it's easy to see that it works. You want more details? Then skip to his introductory paragraph right below the "plug" for today's installment of the Science Round-Up
Angelina Jolie's double mastectomy is still all over the news. Reason enough to address her decision to rely on a gene essay and get her breast Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-29874466986774558842013-05-02T16:15:00.000+02:002013-05-03T06:05:55.292+02:00Adelfo Cerame: Simple Recipes to Go With a Sensible Diet. A Practical Follow Up on the "Beach Ready Program"
Adelfo's latest pictures... believe it or not - after the Jr. Bacon Cheeseburger ;-)
With the last installment of his blogpost series here at the SuppVersity in the back of your heads, you should actually have a decent idea of
how to train and split your macros to get "beach ready" in time. There is yet one
thing of enormous practical importance that did remain somewhat in the dark. Where doAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-25093914336021675992013-04-18T17:38:00.000+02:002013-04-18T18:39:54.209+02:00Adelfo Cerame's Beach Ready Program: A Blueprint to Shed The Winterfat in Time. Sample Workout + Diet Guide
The beach season is almost at the ready... what about you?
It's another of those "every other Thursdays" and after realizing that even after months of the same routine not everyone out there has gotten that these are the days, when Wheelchair IFBB Pro Adelfo Cerame is doing the lion's share of the work here at the SuppVersity and I (=Adel) am just editing the stuff Adelfo shot me via email Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-18803812749167848572013-04-04T19:37:00.000+02:002013-04-05T09:15:25.915+02:00Adelfo Cerame - Prelude to the Off-Season: "If I can Make the Improvements I'm Striving For, I Can Be Competitive!"
It's not only unlikely, but probably totally counter-indicated to try ans stay in (near-)contest shape during the off season (suggested read: "Scientific Bodybuilding Coverage")
Good news first! Despite the fact that Adelfo is probably not going to compete again before next year, his bi-monthly blogposts will keep coming. As you are going to learn in today's installment Adelfo believes in the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-1093680863045132012013-03-22T17:39:00.001+01:002013-03-22T17:42:49.357+01:00Adelfo Cerame - Finally a PRO: How I Won My IFBB Pro Card. Plus: SHR Audio Interview & All the Details About Adelfo's Nutrition & Training Regimen Before the Show
Adelfo at the NPC Sunshine Classic/Wheelchair Nationals '13
In case you missed the live show yesterday, you should by now have had the chance to listen to the podcast of yesterday's SuppVersity Science Round-Up Special in honor of Adelfo Cerame Jr.
If you did, you may have noticed that we talked a lot about the prep, about dieting and training in general, but did not really get to the contestAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-83973672483517311752013-03-07T16:45:00.000+01:002013-03-07T16:45:15.774+01:00Adelfo Cerame - 11 Days Out & Looking Back: 2012 vs. 2013, Things I Made Different & Things That Made a Difference
2013 ain't 2012: Different diet, different training, different macros, different physique... different placing!?
I am not sure if all of you read yesterday's SuppVersity Exercise Science Quickie, but those who did have probably already told their boss that they don't need an extended lunch-break today to listen to the "Thursdaily" 1PM EST installment of the SuppVersity Science Round Up on Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-43876047960590018372013-02-21T17:20:00.001+01:002013-02-21T17:23:18.036+01:00Adelfo Cerame - Staple Moves for Stable Gains: My Favorite Exercises and Your(?) Favorite Mistakes
While this installment of Adelfo's SuppVersity guest posts actually deals with the "optimal" exercises and form - I personally would say that physique-wise Adelfo is likewise on a good way towards achieving a form or rather overall physique even the most critical judges will have a hard time to ignore on the upcoming 2013 Wheelchair Nationals in March (learn more at wheelchair-bodydbuilding.comAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-82063058383704607302013-01-31T16:57:00.000+01:002013-02-03T14:45:22.418+01:00Adelfo Cerame: Intermittent Carbohydrate Modulation as a Stepping Stone Towards an Anatomy Chart Physique
Adelfo's goal is to look like an anatomy chart. Now, I don't know about you, but I have seen dozens of anatomy charts that reveal less details of the human physiology than this side-shot which was taken only three days ago.
If you read the headline of today's SuppVersity article, first, you will already know that this is not day 4 of the SuppVersity Exercise Science Week, but (finally) anotherAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-56443639626701757932013-01-03T16:21:00.004+01:002013-01-04T09:54:29.807+01:00Adelfo Cerame - After the Holidays: Energy Intake, Macros, Supplement & Training Regimen +Science Round-Up Preview
Neither the "high" carb intake nor the holidays did any harm to Adelfo's physique - on the contrary!
Things always seem to happen, when you least expect them. Actually I had today's SuppVersity post - a follow up on yesterday's post on the "anabolic" response to cardio before and after workouts almost ready, when "the bell rang" and Thunderbird told me that I had a new email from nobody else, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-16680148336596246002012-12-06T16:41:00.001+01:002012-12-06T16:48:14.248+01:00Adelfo Cerame: Carbophobia a Thing of the Past - How a Love-and-Hate Affair Turned into a Productive Friendship
The very latest progress pictures from "Your's Truly"; Adelfo Cerame Jr. posted only a couple of hours ago on Facebook - I guess there is no doubt about the success he has with his old fiend and new friend - in "moderation" as he says ;-)
It's Thursday and about time for another update of "Your's Truly" Adelfo Cerame Jr. from the photo Adelfo posted on facebook earlier today (see image on the Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-83975479429695702382012-11-22T16:47:00.000+01:002012-11-22T16:47:01.281+01:00Adelfo Cerame: Contest Prep Update on Turkey Day! Plus: Losing Fat W/ Intermittent Fasting & 200g Carbs/Day Works
When you look at these images yo will have to concede that Adelfo brings a better conditioning to the Thanksgiving table than many a competitor to the stage ;-)
In a way it's funny how the Internet has brought us all so close together and yet we still have so little in common, when we are not "on the line". I believe it was two weeks ago, when I almost missed my own radio show on Thursday, Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-5299112015950912782012-11-08T16:45:00.002+01:002012-11-09T12:00:04.937+01:00Adelfo Cerame - IIFYM Style: Making Your Diet More Flexible & More Effective. This is How it Works for Me!
Most previous rodent studies used the equivalent of several truckloads of aspartame to make sure the rodents would develop brain cancer. A recent study is different and although those three bottle may "fit your macros", you are probably reconsidering to consume this amount of Diet Coke on a daily basis after listening to today's installment of the SuppVersity Science Round Up on Carl Lanore'sAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-3458720304450360042012-10-25T17:16:00.000+02:002012-10-25T17:16:00.176+02:00Adelfo Cerame: How to Manage Training & Nutrition Around a Busy Life. Plus: Science Round Up Sneak Preview
If there is a one body part, where Adelfo has really made awesome progress in the last months, it's his back - by the wa that's a different "back" than in "training back-to-back" of which you'll read in this installment of his now biweekly posts ;-)
It probably sounds strange, but last week I have really been missing Adelfo's update. Not because it's more work for me to write yet another Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-13498388272851631252012-10-11T18:17:00.004+02:002012-10-16T21:03:00.554+02:00Adelfo Cerame - The New Routine: Complete 4-Day Workout Program. Plus: RPE Training Prescriptions Explained!
Adelfo is willing and in fact eager to learn and improve his "game" every day... and I guess that's also what makes him succeed in excelling his self every year!
I guess, you will already feel like being dried out with a whole week without news from "your's truly", Adelfo Cerame Jr, right? Don't worry no lengthy introductions on possible topics on the SuppVersity Science Roundup with "myAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-34259877118962624302012-09-27T16:49:00.000+02:002012-09-28T04:47:20.027+02:00Adelfo Cerame - Three Months Bulk Wrap-Up + My Three Bulking Guidelines For Pre-, Post and Wendy's ;-)
Adelfo takes measure... as an aside: This picture goes to show you that the right (or wrong) light and posing can do much more (in this case harm, on the photos I usually post of Adelfo however good!) to your physique than any anabolic steroids and it works in minutes!
I guess I'll make it brief today and won't promise too much for the SuppVersity Science Roundup which starts, as usual,Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-62881570036600848112012-09-21T15:38:00.002+02:002012-10-16T21:03:19.575+02:00Adelfo Cerame - Ten Days to Mission Possible: Battle Plan for the 2013 Wheelchair Bodybuilding Season. Fasting, Eating, Training, Coaching, Counting, Sleeping & Prevailing
Adelfo's new contest prep coach Alberto Nunez (left part), Adelfo in the "on season" 2012 (right part)
I am deeply ashamed, but have to admit that I did not mention that yesterday's post on the "anabolic" effects of betaine was a last minute replacement for Adelfo Cerame Jr.'s weekly SuppVersity guestpost (click here to read the past installments). Adelfo has been quite busy lately and Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-967197704719014282012-09-13T16:39:00.000+02:002012-10-16T21:00:58.522+02:00Adelfo Cerame Trains Mr. C. - A Trip to the Philippines: Avoid Falling off the Wagon + Get Back to the Grind, Afterwards
Image 1: Outstanding progress, right? And as you will learn in today's installment of Adelfo's SuppVersity posts Mr. the belly is melting although Mr. C. still does not like his veggies ;-)
Those of you who did listen to last Thursday's "SuppVersity Science Roundup" on Super Human Radio, will probably (and rightly so) have been missing almost all of the stuff I had announced, we would talk Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-11397133185196719252012-09-06T17:22:00.000+02:002012-09-06T17:29:02.048+02:00Adelfo Cerame: My Fave 5 Intensity Techniques - Explode, Control the Negatives, Unleash the Neanderthal and Grow!
Most of you will be familiar with the structure of these posts, but for
the newbies: While I (=Adel aka Dr. Andro) write the introductory
paragraph, the actual post is nothing, but a "copy, paste and edit" job I
do on the textfiles my friend Adelfo Cerame sends me each week.
.abstand li { margin:20px 0px 20px 0px; }
Just a brief reminder to all of you, that ever since last week I am using Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-75547432879404838442012-08-30T17:25:00.000+02:002014-07-26T13:17:45.700+02:00Adelfo Cerame: Intermittent Fasting Done My Way - How I Break My Fast, Plan & Time My Macros and Use Caloric Zigzagging & Re-Feeds on a LeanGains Inspired IF Regimen
Image 1: Intermittent fasting, breaking the fast, macronutrient ratios and timing, caloric zigzagging and refeeds - learn how it can be done, learn how Adelfo does it!
Today's thursdaily SuppVersity post by Adelfo Cerame starts with an advertisement... "What? I thought the SuppVersity was ad-free!"... I see you are shocked!? Well, actually it ain't a real ad anyway, it's more a plug and what'sAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-31769382546848798992012-08-23T16:54:00.002+02:002012-08-24T06:31:58.537+02:00Adelfo Cerame: Wendler 5, 3, 1 for Wheelchair Bodybuilders, Eating for Size, 6lbs More + Photos '11 vs. '12 Off-Season
Image 1: A major problem with all comparison shots is that lighting and tanning make it difficult to judge appropriately even if you strike your poses as perfectly as Adelfo does...check out image 2 & 3 as well and judge for yourself - where have those 6lbs gone?
It's Thursday, my friends, and today neither Adelfo nor I have been slacking or busy, which means that it's about time for Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-32905470414712279812012-08-17T17:59:00.005+02:002012-08-18T07:40:41.510+02:00Adelfo Cerame: Training Day - Chest + Shoulders + Triceps! Includes Complete Workout Video + Exercise Descriptions
Image 1: You've waited long enough, now it's there Adelfo's latest training video!
I guess after seeing the "Meat-Ology: A Brief Glance at the Latest Data on The Link Between Red Meat, Cooking Techniques & Prostate Cancer" post you will have thought that you will never get to see how Adelfo Cerame Jr tears down the gym, right? Well, take today's earlier news as a SuppVersity Special and Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-47662122594177159912012-08-09T17:58:00.000+02:002012-08-09T19:11:54.358+02:00Adelfo Cerame: When The Paralympics are Calling You Better Keep Track of Your Progress... and Here's How!
Image 1: Rio's beauties are already waiting for Adelfo to lift them up, literally of course!
I guess a few of you will be laughing, when they read the introductory paragraphs of today's installment of Adelfo Cerame Jr's weekly SuppVersity guest post, but you should know better than to (mis-)take Adelfo's powerlifting plans for a joke. I am not sure if his physique is anywhere near optimal for Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-58333857707256841952012-08-02T17:02:00.001+02:002012-08-02T17:04:45.198+02:00Adelfo Cerame - Back From Vegas: Mr. C. Doesn't Like His Veggies! Plus: Chicken Breast, Broccoli and Beyond!
Image 1: It's odd, this picture was taken before the pre-judging at the Wheelchair Championships and as Adelfo rightly pointed out in an email to me, he looks way better on those pics than during the contest..
He is back from Vegas! Neither robbed nor bankrupt and with a whole bag of thrilling experiences at and around the Myotropics booth at the 2012 NPC USA Bodybuilding, Figure, Men's and Adel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-74731468585149291802012-07-26T16:53:00.000+02:002012-10-04T04:46:09.152+02:00Adelfo Cerame: Viva Las Vegas! Or, How to Get Shoot Ready, When You are Caught Red-Handed on a Bulk ;-)
Image 1: These are (from left to right) Tommy Reynolds, Adelfo Cerame, Francine Sablan and, of course, Myotropics Physique Nutrition CEO Vince Andrich. While this photo shows the three of them, when Adelfo signed his sponsorship contract, you can meet all three of them, as well as David "Lambo" Lamb, Raymond Querido and Ian Lauer, fellow Myotropics Physique Athlete's at the company booth at theAdel Moussahttp://www.blogger.com/profile/11282066708304898697noreply@blogger.com