SuppVersity - Nutrition and Exercise Science for Everyone

Image 1: " Goodbye and take care Mr. Abs! Until we see each other again in a couple months." *Bwahahaha* ... if you can't believe what you just read, I suggest you read the rest of Adelfo's guestpost, as well! After last week's life-extending, stress-reducing meditation break (see " Chronically Fatigued? Take a Meditative Timout ")... well, sort of. SuppVersity guest lecturer Adelfo Cerame Jr is back in the house, today, talking about his plans for the "off season" and how he is going to tweak his intermittent fasting protocol for optimal lean gains -  which is, contrary to what the name of Martin Berkhan's highly popular website would suggest, probably is not the strength of this protocol. Adelfo Cerame: "I've carried the burden of 6-pack abs for too long now!" ... wtf? I know 3 months is not that long of an off-season, but I plan to start prepping for the Wheelchair Nationals again starting October, the same way I ...

Video 1 ( click to play ): Adelfo Cerame Jr, at the Wheelchair Championships 2012; posedown for the overall I guess most of you will have heard it already. Adelfo won the title at the Wheelchair Nationals (I had expected nothing else), but came off second best - at least in the eyes of the judging panel - in the posedown for the Overall (see video 1 ). Allegedly, this was not the best Adelfo we have seen. And as he is going to point out in today's SuppVersity post, 4-days before, he looked so much better that I am pretty sure that he would have taken that pro-card home, if... well, I will let him tell you the story, but before I do so, let me say this: I am proud of you Adelfo ! Even more now (after reading this post), than before. You have everything it takes to be a pro, don't care about that sheet of paper you will pick it up somewhere along your way! Learning From my mistakes and moving on & forward As much as I was disappointed in losing the overalls, I was mo...

Image 1: After his 2nd place at the Nationals, Adelfo wanted to bring up his rear delts and although the lighting does not really do him justice, he made use of the weeks between the Nationals (right) and the USA (left) and filled up considerably. It is more than 3 months ago that Adelfo and I have been talking about ways to bring up his somewhat lagging delts (if you could even say that there is something "lagging" about Adelfo's physique), yet still, it seems as if it had been yesterday that I told him that he would not have to wonder that those delts were not growing, when he was working them almost exclusively with compound movements for stronger body parts, which wouldn't allow the side and, more importantly, the rear delts to reach that highly productive, growth triggering point of just too much load to handle, but still not so much load that adaptation could not make up for it. And judged by his latest progress pics, Adelfo did not just take that comment to...

Image 1: "Hey Dude! Those arms come from rolling around in the chair, right? The time is flying by, it's almost June (just a few couple of hours left in May) and for Adelfo his next big day is approaching fast. After last weeks brief panic attack (see " Don't Let Red Flags and Banana Skins Stop You! ), he is back on track this week and that despite the fact that he has a hell lot of work to do that is not related to working out or dieting... or writing his weekly blogposts on the SuppVersity , of course. Usually you would think that sitting in a wheelchair does make all that more complicated and troublesome, but as you will see in this week's installment of Adelfo Cerame's Road to the Wheelchair Championships , sitting in a wheelchair can also have certain advantages, even when it comes to building a better physique! The overlooked advantages of training in a wheelchair I don’t get approached much, but when I do, the majority speculates that I have a...

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...

Image 1: Looks like Santa's sweet treats just ricocheted off Adelfo ;-) Although we are amidst the "holiday season" (you know the time of the year where the term off-season gets a whole new meaning ;-), there is one fellow who must obviously have read my blogpost about the not so amiable gifts Santa has in stock for some of us (cf. " Santa is Coming to Town ")... judged by the pictures Adelfo has attached to the latest installment of his amazing " Road to Wheelchair Nationals 2012 " series, Santa's sweet treats must have had a fat-burning, muscle-building effect on him. Well, at least this is what you could think, if you did not know how much hard work and dedication it cost him to get to where he is now. But, I guess I will let him tell you the whole story... Without the "small" things the bigger one's "lose" all their meaning It has been 12 months, now, hwen I got my medical release from the doctor... 12 months f...

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...

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...