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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 - Road to Wheelchair Nationals '12: Getting Ripped For Christmas! Plus, Taking a Week Off Takes Some Courage, But Believe Me - It Will Pay Off!

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Image 1: Adelfo at the Buckeye Classics , last year. Actually, I wanted to start this installment of Adelfo's weekly contest-prep blog along the lines of "another Thursday, another ...", ... well, I guess that won't work out, because exactly those lines were the first words in the email with the weekly write-up Adelfo just sent me. So, I guess, I will just take the chance to sneak in a last-minute tip for a gift . Assuming that you have a friend or family member who really wants to make a change to the way he looks, feels and performs in the coming year, I think Adelfo is still taking new clients ... but before he gets mad at me again, because I am pimping his services way too much for his liking, I better shut up now and let Adelfo tell you how he has been preparing for Christmas and his 12-weeks out mark on Christmas Day ;-) Another Thursday, another blog…   Damn! Aren’t you guys and, of course, girls ;-) getting tired of reading these Thursday write-ups? ...
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Adelfo Cerame - Road to The Wheelchair Nationals '12: Three Basic Tweaks to Rid Yourself of Nasty Body Water. Plus: Three New Purus Labs Supps in My Stash!

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Image 1: More often than not it's simply water that is keeping you from achieving the physique of your dreams. A profound morning vs. evening difference is characteristic of water, not fat being the last hurdle. I don't know about you, but for me Thursday has become one of my favorite days, here at the SuppVersity . Not only can I take the seat of the almighty editor-in-chief and let other people do the work for me, I also get to read an interesting and enlightening blogpost on my own blog - sounds good, hah? Specifically, if - just like today - the topic your author blogs about is one that is actually dear and near to your heart... and I can tell you retaining superfluous and unattractive body water in the lower abdomen area is something I have involuntarily become an expert in . Hitherto, I have yet not found a way to keep the vein that is showing on my lower abs in the morning "in place" for the whole day. It appears the "water pressure" is just too h...
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Adelfo Cerame - Road to The Wheelchair Nationals '12: My Five Simple Tricks for Guilt Free Thanksgiving Celebrations. Plus: Four Dietary Supplements You Should not Miss!

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Image 1: Adelfo on Wednesday before the feast began. We will see how he looks next week ;-) I guess, this blogpost should actually begin with the words " Happy Thanksgiving " in big, bold letters, but for us Europeans - and me as a German, in particular - today is a regular working day. Nevertheless, it is a day to celebrate, because THIS is actually post #600 here at the SuppVersity and I am in fact grateful (and thusly giving thanks) that you, my dear students, readers, followers or however else you want to refer to yourselves, are still interested in my perspective(s) on what is going on in the world of fitness, bodybuilding, sports and exercise science. That being said, I do still hope that all of you (who actually have a holiday) are having a good time with your friends and family , just like my friend Adelfo, who has sent me his weekly contest-prep update and his best wishes to all of you last night, already .... Turkey, pie, ... pie, turkey, ... turkey ... an...
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Adelfo Cerame - Road to The Wheelchair Nationals '12: Cheating Allowed! Another Beauty of Intermittent Fasting.

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Image 1: Just graduated - Adelfo Cerame Jr. holds the lecture on "cheating" When I just received Adelfo's email with his weekly progress update, I thought "Damn. He is just giving away things you had in stall for one of the next installments of the Intermittent Thoughts ". In view of the fact that re-feeds, the particular value of the occasional high-carb meals on an otherwise low-carb diet and the widespread misconception that a single occasional binge could actually make you fat are so near and dear to my heart, that I think we (meanwhile I feel like Adelfo has become part of the SuppVersity staff ;-) cannot address these issues often enough. "Go ahead then, Prof. Cerame! Let the student's know about your dietary escapades!" And you, dear students, always remember: At the SuppVersity you learn everything it takes to succeed - even cheating ;-) The four commandments of faithful cheating I know I mentioned in last week's installmen...
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