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Adelfo Cerame's Beach Ready Program: A Blueprint to Shed The Winterfat in Time. Sample Workout + Diet Guide

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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 earlier today. I write an introduction (the words you are are reading just now) and add a short preview on what you can expect from the thursdaily 1PM (ET) Science Round Up on the Super Human Radio Network ( listen live! ) and hit the "publish" button. Adelfo Cerame's Beach Ready Program: A Blueprint to Shed The Winterfat in Time Summer is just around the corner, and I’m positive that the majority of you will be preparing those beach bodies within the next couple of months. So while you guys and gals are trying to get lean and mean and shredded for the summe...
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Adelfo Cerame & Mr C: A Basic Workout + Nutrition Plan for Average Joes Trying to Get Stronger, Leaner & Healthier

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Image 1: Don't worry, since this is a new series, you will soon know who "Mr C" is ;-) I assume you will be wondering about the title, right? " Adelfo Cerame & Mr C"? Who the f*** is 'Mr C'? " Well, I guess you will have to read the whole post to find out who this mysterious rookie is, but before you do so, I just want to point out that I was really happy that so many of you took the chance, last week , and asked Adelfo for advise, questioned why he does this and not that and asked him to comment on your own training routines. I know that many bloggers either don't have the time or are simply not willing to reply to the inquiries of their visitors. Even I sometimes miss comments or file them in my infamous "to-do" folder ... long story short: Don't be shy and pick Adelfo's brain and if you like what you read, share this and other blogposts on Facebook, Twitter, Google+, Digg, Reddit and co.! Another New Week a Whole ...
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Adelfo Cerame - Back on the Grind! Introducing the World's First Hypertrophy-EDT-5x5 Alternate Cross-Over Regimen!

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Image 1: A classic physique, but a novel routine. I guess, I don't have to tell you that our mutual friend Adelfo is fired up to get back to the gym. I guess if it had not been for the intermediate famine phase after the post-contest binge, he would hardly have endured the one week without drudgery, but alas, the time of laziness is over now and Adelfo is about to return to the gym. Yet not without a detailed plan of attack, not as "voluminous" (in the literal sense) as he had intended before our conversation, last weekend, but still a ton of grindingly hard work - exactly the kind of thing Adelfo loves and what helped him build, what may not be the most muscular, but certainly the most aesthetic physique I have ever seen on a wheelchair bodybuilder (let alone other athlete). But I guess, I will just let him tell you how he is planning to take this superlative to yet another level. Back on the grind! But not without a few tweaks "After taking a week off, yo...
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Adelfo Cerame - Road to The Wheelchair Nationals '12: Are You Only Lifting Weights or Already Building Muscle?

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Image 1: If you asked yourself how much "damage" the reintroduction of fruits and starchy carbs has done to Adelfo's physique, I guess that this picture that was taken on Tuesday, this week will suffice for an answer... or do you see any fat-gain? I don't not even the dreaded water in the lower abs has returned. When people ask me for training advice - be that at the gym, on the SuppVersity Facebook wall or directly on my facebooky, ah... I mean fancy new " timeline ", my first question usually is: "What is your training goal?" If the answer doesn't come like a shot, I already know where things are at sixes and sevens. More often than not the simple reason people's training sucks is because they either don't have a goal or are unwilling to prioritize one over the other. Training is there for a purpose it is no purpose in and out of itself! And for those of you who are aspiring to build a physique like Adelfo, this purpose will be...
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Adelfo Cerame - Road to The Wheelchair Nationals '12: The 5x5 of (Re-)Programming Your Workout Routine to Make Continuous Progress.

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Image 1: The "roadmap" on Adelfo's back (left) may not yet be as detailed as the one of Phil Heath (right). The one in his head, however is probably as, if not more elaborate than the one of the reigning Mr. Olympia. As a (hopefully) regular reader of the SuppVersity, I assume that going to the gym for you has become more than a annoying duty - more than something you are doing just because you fear that otherwise you would start looking like the 68.3% majority of Americans you are either overweight or obese (data according to CDC )... as I pointed out in the " Programing Success " part of the Intermittent Thoughts a, if not the major determinant of your dietary (and training) success is that "healthy eating" (and I am not talking about the "whole grains approach" here ;-) and smart , not excessive, training becomes a part of your lifestyle , an appreciated cornerstone of your daily routine. For Adelfo, "our man" at the 2012 W...
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