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Guestpost - Adelfo Cerame: "I am Back!" Training, Nutrition & Future Bodybuilding Plans. Plus: New Training Videos!

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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 what the future has in stock for us ;-) I know it’s been a while but I’ve just been really busy nowadays and to be honest it’s just been really tough to come up with new topics to talk about nowadays so I figure I would give my SuppVersity following an update on my off season progress as well as training and diet.  Training: This is how I train I’ve kept my training regimen pretty simple, focusing on compound lifts (for me that would be just your bench press and seated row), and accessory work to help me improve my main lifts, so nothing too fancy or muc...
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Adelfo Cerame: Building Your Back - An RPE Based Focus Routine. Plus: The No-Bake Pina Strawberry Cheesecake

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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 removed in today's installment of the Science Round-Up. The show starts on 12PM EST on the Super Human Radio Network. If that's too early for you and you cannot make it to the live show ( click here for the stream ), don't worry. You'll can get the " Seconds " , as well as the podcast tomorrow, right here at the SuppVersity . What? You're fed up and have heard enough about Angelina Jolie and "boops, or no boops"? No problem, Carl and I are going to make up for that by shedding some more light onto the recently published news ...
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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'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 - Prelude to the Off-Season: "If I can Make the Improvements I'm Striving For, I Can Be Competitive!"

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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 value of an extended off-season and I am pretty sure that Adelfo is going to let participate in and learn from the one-year period of serious muscle building that's lying ahead of him... I mean, let's be honest, don't we all dream of adding some size to one or another body part? Before we do yet take a look what Adelfo's got in stock for you today, I'll have to tell you the bad news as well. Due to scheduling issues, the SuppVersity Science Round-Up is going to take a break today, but will be back next Thursday at 1PM EST with the regular truckload o...
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Adelfo 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

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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 contest itself... but hey, this is what the Science Round-Up "Seconds" are for and therefore I am now going to copy and paste the content of the latest blogpost Adelfo just shot me. Before I do that, I do yet want to remind you of the SuppVersity Facebook Wall which holds, among other things news on the effects of grass and sand on your sprinting ability on different surfaces ( read more ),  the infection risk that comes with high glucose levels even in non-diabetic women ( read more ), Silvestrol , a natural anti-leukemia agent ( read more ), how low vitamin D levels c...
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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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