SuppVersity - Nutrition and Exercise Science for Everyone

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...

Image 1: Maybe it is because I don't have the beard, but for me HIT a la Mike Metzner never worked out ;-) In the last installment you should have learned " How to Fit Your Training, Rest Days, Strength and Conditioning Workouts into Your Personal Schedule ". By now, you should thusly have a general idea of what your future workout week is going to look like. You should, for example, know that you will have to bring your gymbag to the office on Monday, to be able to go right to the gym after work. While you will have programmed your shiny new iPhone to wake you up on Wednesday early, so that you can do a fasted HIIT workout before you shower, have breakfast and head to work... what you still need to know, though, is what exactly you are about to do at the gym, on your treadmill or simply in the park next door. The second part of the "Step By Step Guide to Your Own Workout Routine" thusly starts with a chapter on training types and splits. A fundamental de...

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...

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...

Image 1: If Einstein had been into bodybuilding, he'd have loved how Adelfo approaches his contest prep. Science certainly is a serious business. Nevertheless, even Einstein was convinced that, at the end of the day, "intuition" and "experience" is what distinguishes the average scientists, who spends his life in one of those sterile labs doing what philosopher of science T.S. Kuhn once called "normal science", from a genius like Einstein , who scribbled his theory on the photo-electric effects, for which he was awarded the Nobel Prize, on a few sheets of paper in the course of a transatlantic cruise. And though I assume Adelfo won't like it, if I call him a "genius" (and I assume for a future pro bodybuilder the comparison with Einstein is not very flattering, anyway), intuition and experience are two things our man at the 2012 Wheelchair Nationals in Florida has in abundance, which is why I will now sit back, relax and let the ...

Image 1: Just in case you didn't listen to Adelfo on SHR , last week - he is still single, ladies! Another week, another Thursday; and although I suppose that more of you have been waiting for Adelfo's update than for my humble thoughts on the latest anti-multivitamin campaign... ah, I mean respectable research on multivitamins ;-), I just wanted to let you know that I am at it. Expect the second installment of the follow-up on " Ask Dr. Andro: Are Supplements Bad For Me (1/2) " either tomorrow or on Saturday... fortunately, future pro-wheelchair bodybuilders like Adelfo Cerame appear to be more reliable than muddle-headed pro-physicists , who spent most of their free-time either in the gym or blogging away on exercise and nutrition science. So, "now, without further delay, let's get to" (I bet some of you will recognize this slogan ;-) Adelfo's third week of what I believe is going to be his last contest prep as an amateur *thumbs up!* Adelfo ...

Image 1: Adelfo Cerame Jr. survived the famine ;-) Another Thursday, a busy one that is not over with this blog post, but will go overtime on Carl Lenore's Super Human Radio , where, today at 12pm EST , you will be able to hear Adelfo Cerame Jr. and my humble self, Dr. Andro, chitchatting with Carl about Adelfo's contest prep, his raw foods diet, intermittent fasting and much more . So don't forget to tune in live ( update : click here to download podcast ) And in case your boss doesn't like it when you listen to Internet ratio shows in the office, I will post the link to the podcast, as soon as it is going to be available. In the meantime, I'd suggest you read up on whether or not Adelfo survived the self-inflicted famine that had befallen him in the last week ;-) Low calories + low protein = no hunger, no sluggishness, no visible muscle loss and no acne! As those of you who have been following my weekly updates (a new installment appears every Thursd...