SuppVersity - Nutrition and Exercise Science for Everyone

Image 1: It's just a Halloween costume, but one that is absolutely fitting - in every sense. I am honestly not sure on what note to introduce this week's installment of Adelfo's increasingly popular contest prep log - a funny or rather a dead serious one? I mean, even in the introduction to his very first post I have pointed out how inspiring not only his work ethic, but also his whole constructive attitude is . I mean look at him in his Halloween costume, what may look somewhat hilarious at first sight, is in fact dead serious (and you will realize that at least after reading the current installment of the contest prep series ) - if you asked me, I would not be able to name someone else who would be more suited for the role of Thor, the hammer-wielding god associated with thunder, lightning, storms, oak trees, strength and the protection of mankind... and the fact that my Thor is sitting in a wheelchair , does just add to the freaky awesomeness of someone, I am proud...

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...

Image 1: Adelfo at the '09 Wheelchair Nationals - not only without a bruised biceps, but also in better shape than some pro-bodybuilders ;-) It's Thursday and you know what that means: Adelfo Cerame Jr. is back at the SuppVersity for one of his "seminars" ;-) Well, I guess if this was a real University, I'd invite invite him as a guest speaker to one of our colloquiums and would announce today's lecture as a lesson on how the pros learn from other pros - or, in other words, how above all bodybuilding veterans have to constantly expand their arsenal of proven dietary and training strategies , if they want to stay on top of everyone's game. As you will see, for Adelfo, this turned out to be quite a detoxifying experience... Back for good - so let's get started! It's a strange feeling, on the one hand, I know that the weeks to come are gonna be tough. You cannot take your contest prep lightly, if you really want to win. On the other han...

Image 1: If this is how you feel, than it is about time you take one week off from whatever routine you are on. It's only Thursday and I feel like I could use an extended weekend (luckily this will be one, with Monday being a holiday, here in Germany ;-), already. Some feel like it's life or work that is getting in their ways, for others its their hobbies, like blogging and training (that's me ;-), but, after all, if we are honest with ourselves, in almost all cases there is "no one" or "nothing" that really stands in our way, other than we, ourselves . I mean, oftentimes we are so busy with our everyday routines that we begin to feel to be externally controlled, although, in almost all cases, we are the ones who decide / believe that we must follow the exact same routine day in and day out. The results of this practice, in the best case, are boredom and discontent - in the worst case, however, our routines will burn us out and make us sick . Ade...

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), ...