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Leucine & Phenylalanine Enriched YoYo-Diets Ameliorate Fat Gain, Protect Muscle & Maintain T4→T3 Conversion

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Too little leucine & phenylalanine in O.'s diet? Actually it is quite counter-intuitive that the "YoYo"-diets competitive boydbuilders adhere to (diet vs. bulking phase) are capable of producing such amazing physiques. I mean, when Mr. and Mrs. Average "diet down" and "bulk", the result will usually be neither aesthetic nor healthy, right? A recent study from the University of Sao Paulo does now provide some insights into the important role the high amount of essential amino acids (leucine and phenylalanine, to be precise) in the typical bodybuilding diets may play with respect to its moderating effects on the lean muscle loss and body fat gains of Opra-esque ups and downs in body weight. Leucine + Phenylalanine + diet and refeed = ??? I guess the details in the headline to this paragraph are not actually detailed enough to get an idea of what Donato Jr. et al did in their latest rodent study, are they? I see. I will still try to stick t...
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Leucine Supplementation Exemplifies Potential Downsides of Non-Specific Insulin Sensitizers on a Hypercaloric Diet / Bulk

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Adelfo's latest progress pics speak for themselves. Maybe that consoles you for the missing update!? Another Thursday and ... no post from your's truly Adelfo Cerame . In fact, Adelfo shot me an email earlier today, that he won't be able to submit a blogpost this week if he wanted to get some sleep this night (remember we are living in different time zones) And while this was in fact a problem for me, since I am pretty pressed on time, today and did actually allocate the time I usually spend writing these blogposts, I agreed to cover his a** and step into the breach (so please ignore the surplus of typos, mistakes an missing words, please ;-). I mean, what could I say? We all know about the importance of sleep to bring in your best physique possible and I don't want to be the one who could be blamed in the very unlikely case that he won't finally take away his pro-card on his upcoming competition in March, right? SuppVersity Science Round-Up Sneak Peak Apr...
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Adelfo Cerame Road to Wheelchair Championships: Six Diet Tips to (Six-)Pack on Lean Mass Between Two Shows

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Image 1: The drafter, he is, Adelfo is probably enjoying the increased workload inside and outside of the gym. Time is, and I am probably not writing this for the first time, flying by, these days. It is yet another Thursday and once more, I am about as intrigued about Adelfo's progress in the past seven days, as you (probably?) are. We have been talking quite a lot, actually, but not so much about his own regimen, as about other stuff, such as the first boydbuilding seminar, Adelfo attended as an official Myotropics Physique athlete . Kind of amazing how things are taking off for him and I am truly happy that all the hard work he has and still is putting not only in his physique, but also in his education is starting to pay off. That being said, you are lucky that he has found some time to compile his weekly blogposts in-between his homework assignments at school, his training and the marketing events for Myotropics , who are just about to release their first product, Physiqu...
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Intermittent Thoughts On Intermittent Fasting - Exercise (3/3): How Training Solves the AMPK/mTOR Antagonism.

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Image 1: Just like Two-Face , a character from the Batman comic books, AMPK turns out to have two faces,... ah I mean isoforms the differential expression of which explain why exercise, contrary to starving yourself, maintains or even builds muscle mass while reducing your love handles (img batman.wikia.com ). In the last installment of the Intermittent Thoughts on Intermittent Fasting series , we have revisited the idea of different training modalities , i.e. endurance and strength training, for the promotion of AMPK-related reductions in body fat and mTOR-dependent increases in muscle mass. We have also busted the long-standing myth of the "anabolic window of opportunity" , which, upon closer examination, turned out to have the size of a barn door (>24h) that is unlocked with the key of exercise and nutrition sciences. Related findings showed that even in the absence of additional nutritional stimuli a single intense strength training session led to a profound and (...
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Intermittent Thoughts On Intermittent Fasting - Exercise (2/3): Opening the "Anabolic Barn Door" With the Key of Exercise and Nutrition Science!

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Image 1: The "anabolic window" turns out to be more of a barn door, which is unlocked by the key of exercise and nutrition science ( Random House Books ) Looking back, the main take-aways from the last installment were the dependence of exercise performance on adequate and not so much constant energy supply , as discussed in the context of the Ramadan fasting soccer players, the increased AMPK response to fasted training on a hypercaloric diet, which would suggest that things like "fasted cardio" in the morning could well have it's place in an intermittent fasting regimen even when you are bulking (in order to ward off fat gains), and, last but not least, the differential AMPK- and p70S6K protein synthetic response of cyclists and powerlifters to unaccustomed training stimuli . Accordingly, a versatile training routine that is timed in a way that allows you to train fasted or semi-fasted training, i.e. having your first easily digestible high protein mea...
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Intermittent Thoughts On Intermittent Fasting - Exercise (1/3): Cycling, Powerlifting and Lean Gaining ;-)

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Image 1: It may be more effective than your usual "eat half as much diet", but even with intermittent fasting exercise is compulsory, not facultative. In the last installments of this series we have analyzed the natural interplay between AMPK and mTOR , have learned that chronic over-expression of either of the two can be detrimental to the way you look, feel and perform and have scratched on the surface of how intermittent fasting and the use of AMPK and/or mTOR promoting supplements can restore and amplify the natural up and down on the AMPK/mTOR seesaw and thus promote fat loss and and gains in lean body mass - not at the same time, but cyclically. In this episode it is high time to take a closer look on how exercise, the one and only true "body recompositioning agent" , plays into this. Tell me who you are and I tell you how your body will respond to exercise. What we already know is that the exercise induced depletion of intra-cellular ATP and the ...
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