SuppVersity - Nutrition and Exercise Science for Everyone

Note: Adel and Adelfo are not one and the same person. Adel is the guy behind the SuppVersity. Adelfo Cerame is the wheelchair BB who has documented his past contest preps here. My Progress and back development this off-season Author: Adelfo Cerame Jr., Wheelchair Pro Bodybuilder I’m Back! "I", that's me, Adelfo Cerame and "back" means - at least for now "Just for today…" but who knows what the future has in stock for us ;-) I know it’s been a while but I’ve just been really busy nowadays and to be honest it’s just been really tough to come up with new topics to talk about nowadays so I figure I would give my SuppVersity following an update on my off season progress as well as training and diet.  Training: This is how I train I’ve kept my training regimen pretty simple, focusing on compound lifts (for me that would be just your bench press and seated row), and accessory work to help me improve my main lifts, so nothing too fancy or muc...

It's not only unlikely, but probably totally counter-indicated to try ans stay in (near-)contest shape during the off season (suggested read: " Scientific Bodybuilding Coverage ") Good news first! Despite the fact that Adelfo is probably not going to compete again before next year, his bi-monthly blogposts will keep coming. As you are going to learn in today's installment Adelfo believes in the value of an extended off-season and I am pretty sure that Adelfo is going to let participate in and learn from the one-year period of serious muscle building that's lying ahead of him... I mean, let's be honest, don't we all dream of adding some size to one or another body part? Before we do yet take a look what Adelfo's got in stock for you today, I'll have to tell you the bad news as well. Due to scheduling issues, the SuppVersity Science Round-Up is going to take a break today, but will be back next Thursday at 1PM EST with the regular truckload o...

Adelfo at the NPC Sunshine Classic/Wheelchair Nationals '13 In case you missed the live show yesterday, you should by now have had the chance to listen to the podcast of yesterday's SuppVersity Science Round-Up Special in honor of Adelfo Cerame Jr. If you did, you may have noticed that we talked a lot about the prep, about dieting and training in general, but did not really get to the contest itself... but hey, this is what the Science Round-Up "Seconds" are for and therefore I am now going to copy and paste the content of the latest blogpost Adelfo just shot me. Before I do that, I do yet want to remind you of the SuppVersity Facebook Wall which holds, among other things news on the effects of grass and sand on your sprinting ability on different surfaces ( read more ),  the infection risk that comes with high glucose levels even in non-diabetic women ( read more ), Silvestrol , a natural anti-leukemia agent ( read more ), how low vitamin D levels c...

2013 ain't 2012: Different diet, different training, different macros, different physique... different placing!? I am not sure if all of you read yesterday 's SuppVersity Exercise Science Quickie, but those who did have probably already told their boss that they don't need an extended lunch-break today to listen to the "Thursdaily" 1PM EST installment of the SuppVersity Science Round Up on Super Human Radio . My voice did recover somewhat within the last 24h, but after a hefty dose of NAC I am now sniffin' and snortin' 24/7 - probably not exactly what you want to hear , I guess. What you want (at least I'd suspect so) to read , however, is Adelfo's last blogpost before he is making his third and imho by far best-conditioned and thus promising attempt on winning his pro-card at the NPC Wheelchair Nationals on March 16, 2013... ah, I guess, I'd better let him tell the story... enjoy! Roughly 11 days out & looking back I am approx...

While this installment of Adelfo's SuppVersity guest posts actually deals with the "optimal" exercises and form - I personally would say that physique-wise Adelfo is likewise on a good way towards achieving a form or rather overall physique even the most critical judges will have a hard time to ignore on the upcoming 2013 Wheelchair Nationals in March (learn more at wheelchair-bodydbuilding.com )! Ok folks, the good news is, there is the promised update from your's truly Adelfo Cerame - what's even better: Adelfo is giving away some of his secrets discussing his favorite exercises for chest, back and arms, as well as the most common mistakes which forestall training progress. The bad news is, there is no Science Round Up today and what's even worse is the sad reason for the unplanned break. Carl's mother passed away earlier this week and it goes without saying that the next round of "science news sniffing" will have to wait till next w...

Image 1: A major problem with all comparison shots is that lighting and tanning make it difficult to judge appropriately even if you strike your poses as perfectly as Adelfo does...check out image 2 & 3 as well and judge for yourself - where have those 6lbs gone? It's Thursday, my friends, and today neither Adelfo nor I have been slacking or busy, which means that it's about time for another thursdaily guest lecture from "your's truly", as he would probably write, Adelfo Cerame Jr. whose latest "6lbs heavier than during my last prep"-pictures look - as usual - pretty amazing...; and that despite the fact that he has got to turn around so that you can see where he has put those three kilograms of lean mass. I guess, you will remember that in one of his latest posts he wrote he always hated training his back - now, he can't train his legs, but I know most of you can, so be honest: Do you like training your legs? No!? Well do it anyway, when y...

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 ...