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Adelfo Cerame: Simple Recipes to Go With a Sensible Diet. A Practical Follow Up on the "Beach Ready Program"

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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 do you get those macros from? As Adelfo did of course point out, you are supposed to put a primer on whole foods, but I guess few of you will be happy with eating everything raw out of bag you carried with yourself home when you did your groceries at the farmer's market, supermarket or wherever you like to buy your foods... Are you the gal/guy who still feels that "healthy eating" equals downing blunt chicken breast, tuna and rice an nibbling on rice cakes as a "cheat"?! Then today's follow up on Adelfo's highly popular "Adelfo Cerame...
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Adelfo Cerame - 11 Days Out & Looking Back: 2012 vs. 2013, Things I Made Different & Things That Made a Difference

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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 Super Human Radio . My voice did recover somewhat within the last 24h, but after a hefty dose of NAC I am now sniffin' and snortin' 24/7 - probably not exactly what you want to hear , I guess. What you want (at least I'd suspect so) to read , however, is Adelfo's last blogpost before he is making his third and imho by far best-conditioned and thus promising attempt on winning his pro-card at the NPC Wheelchair Nationals on March 16, 2013... ah, I guess, I'd better let him tell the story... enjoy! Roughly 11 days out & looking back I am approx...
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Adelfo Cerame - After the Holidays: Energy Intake, Macros, Supplement & Training Regimen +Science Round-Up Preview

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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, but "Your's Truly" Adelfo Cerame Jr and if you were not already staring in awe on his "post Christmas" conditioning in the image on the right, I guess his would be the moment to write: "I can tell you folks you will be amazed about what you are about to see" ;-) Since you are already seeing, I will briefly squeeze in the obligatory preview on the Thursdaily SuppVersity Science Round-Up which is going to start - as usual - on 1PM EST ( live on Super Human Radio ). Even scientists go on holiday (or is it just the p...
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Adelfo Cerame - IIFYM Style: Making Your Diet More Flexible & More Effective. This is How it Works for Me!

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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's Super Human Radio (tune in live at 13PM EST ). No wonder Adelfo did not switch from raw milk to Coke light , but favors water and other calorie-free beverages. It's Thursday and I have already collected a couple of topic suggestions for today's SuppVersity Science Round Up on Super Human Radio (tune in live at 13PM EST ) including the latest and for the fist time relatively convincing scientific evidence for the real-world significance of the pro-carcinogenic effects of aspartame oats, beta glucans, sorghum and other things that could help you stay lean and ...
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2.1kg Muscle From Fast Food Supplement; No Prolactin, No Fat; Oleic Acid Counters CLA's Inflammatory Effect; Spicy Marinades vs. Salmonella; Flaxseed, Estrogen & Penis Size; TTA in the Emergency Room; Alcohol & Binge Eating

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Image 1: Scientifically proven muscle builder - 2.1kg lean mass in 3 months, no post-cycle therapy necessary! I was just about to write another one of my artistic introductions, trying to incorporate all the exciting On Short Notice news I've piled up for you into a brief narrative, when I realized that you probably don't really appreciate those introductions (I guess, I would skip them myself, so don't worry, this is more of an objective assessment than an accusation). So, I listened to my gut and decided to skip this part of this series, today, and rather spend the time to edit another item I did actually not want to post today. It's the one on the "IIFYM slightly gone wrong fast food bulk" in the Hambre study, to be precise; and I would venture the guess that you won't mind taking that instead of a longer introduction, once you've read and digested the impossible: You cannot only gain muscle with "fast food supplements", you won'...
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