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Adelfo 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

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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's best, I am plugging myself, or rather the new, likewise thursdaily radio show I am going to do with Carl Lanore . Those of you who have tuned in live or listened to the podcast ( click here to download) last Thursday, when Carl was sitting alone in the studio going over the latest news-stories from the realms of health, nutrition and exercise science and I shot him an email, whether he did not want to call me to have some company, will probably already know what to expect. For the rest, I would say, the best way to describe what you will  hear today at 1PM EST on...
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Adelfo Cerame - Road to Wheelchair Nationals '12: Don't Simply Ignore the Signals of Your Body! Starving Yourself is not a Sign of Mental Toughness, but Plain Stupidity

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Image 1: Huge sleeping, huge eating, huge training, huge progress and a HUGE back ;-) I know this is not really the place to discuss recent studies, but in this case a study I read about three days ago fits in way too nicely into what Adelfo is going to tell you in about 30 seconds (or how long it may take you to read the next few lines) not to briefly mention it... in the latest issue of PLoS ONE a group of researchers from the University of Michigan Medical School report the results of a few rodent experiments they did ( Su. 2012 ), results, which clearly show that the over-expression of AMPK in response to acute glucose expression directly inhibits leptin signalling - or put simply, if you don't fuel your workouts appropriately / refuel afterwards, you can carry as much body fat as you want, your body will ignore its existence and thusly refuse to burn it... but enough of that for today, let's get to the more practical side of things - Adelfo, take it away! Four week...
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Adelfo Cerame - Pre-Contest-Prep Experimentation Time: Re-Feeds, Bro-Science and Raw Pre-Workout Piña Coladas

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Image 1: Caramel blueberry pancake? Exactly! Food for SkipLoading. Thursday, another week literally flew by and the last of Adelfo Cerame's pre-contest-prep experimentation weeks has begun. About time for an high-carb re-feed, don't you think so? "Re-feed? High in carbs? Isn't that this bullshit that leaves you bloated, fat and ugly?" In case this was what you just thought, when you heard the word "high-carb re-feed", it's about time you let Adelfo explain to you, why he thinks (and knows from experience) that an occasional carb-binge will do way more good, than harm. Re-feeds keep things going, physiologically, as well as psychologically Every Sunday I do a re-feed or carb load.... From what I have heard and learned from my own past experience a re-feed or carb load (even, or rather especially on a low carb contest prep diet) can be very beneficial. As someone once mentioned (I can't remember whom or where i had heard it from), ...
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