3 Creatine Monohydrate

    Creatine Monohydrate is obtained from food and is also formed in the liver from the amino acids arginine, glycine and methionine.

    Creatine is then taken up by skeletal muscle where it forms phosphocreatine, the high energy phosphate compound. Phosphocreatine serves as a backup source of energy for ATP, the immediate source of energy for muscular contraction.

    The amount of phosphocreatine in skeletal muscle partially determines the length of time that maximum muscle work can be done. Once the phosphocreatine is gone, ATP must be regenerated through the metabolism of substrates such as glycogen, glucose, fatty acids, ketones, and amino acids. Recent research has shown that oral creatine supplements not only increase creatine content in the muscle (the increase is greatest in exercised muscles), but delays fatigue, improves recovery (by increasing the rate of phosphocreatine resynthesis in muscle), and increases muscle torque during repeated bouts of maximal voluntary exercise.

     Other studies have shown that oral creatine supplements increases both power output and the total amount of short term work. Creatine may also independently result in increased body mass, although much of this increase seen in the first few weeks may be due to increased water retention.

2. The caffeine, ephedrine, aspirin stack

       This can have a positive effect on workload capacity and anabolic drive as a thermogenic cocktail. It can promote fat burning while decreasing possible muscle breakdown. I have used it quite extensively and know for an absolute fact that the "stack" works far better on the anabolic diet than on a regular carb-based diet.

       First we know from the reference above, that carbs can negate the effect of caffeine, but on the anabolic diet we have an inherent need for free fatty acids for energy, and caffeine will increase these levels in the blood and thus will improve both workload capacity, fat burning capabilities, and spare muscle, but only on the anabolic diet will the effects of the caffeine in the stack be realized to its full potential.
       This is not to say that if you are on a carb-based diet and use the stack that it won't work, because it will. What I am saying is that to get the most bang for your buck you have got to be on the anabolic diet -- period. As far as ephedrine is concerned, it is a drug. And what comes with all drugs is a note of caution. If you use the stack, make sure that you use it correctly, don't remain on it for extended periods of time, and make sure that you "can" take it. What I mean is this.

      If you have a heart condition, high blood pressure, etc. this is not going to be something to play around with so don't! On the other hand, it works VERY WELL, and if you can take it, and want an overall more intense workout with energy to spare + increased fat burning capabilities by all means take it. But do so at your own risk. Ephedrine may be banned from over-the-counter sale by the FDA. If it is, ephedrine can be found in its herbal form under the name ma huang.

Supplements to take on the Anabolic Diet

    Diet1. Caffeine

    Caffeine is found in coffee, tea, chocolate, and cola drinks, which includes both diet cola drinks (unless specified that it is caffeine-free) and regular cola drinks. It is also present in related plant products like the cola (kola nut, and guarana.

     Concentrated dosages are available in liquid, tablet, and suppository form and in certain medications/herbal preparations. A number of studies have shown that caffeine may favorably affect long-term endurance performance  but research results concerning high intensity, short-term exercise have been a bit mixed. Still, it seems very likely from an analysis of the biochemical effects of caffeine that is has a beneficial effect on short-term fatigue and muscle fiber in high intensity, short-term exercise like weightlifting.

      Caffeine is also of great use for people on the anabolic diet. It has lipolytic, fat-burning properties that result in an increase in free fatty acid concentration in blood BUT ONLY ON THE HIGH FAT DIET. A high carbohydrate diet negates the fat-burning effects of caffeine.

     I would recommend a good, strong cup of coffee 20 minutes or so before training as a practical, natural way to make full use of its benefits.

supplements the anabolic dieter should stay away from

     1. Carb drinks, weight gainers with carbs, in fact anything with carbs in it that can be considered a supplement.
     2. MCT oil. There has been quite a bit of debate as to whether an anabolic dieter can use this supplement. The answer is real simple, and although it has its place in a carb-based diet, it has ABSOLUTELY no place in a high fat diet. While having a protein-sparing effect on a diet high in carbohydrates, MCT's can play real havoc with the body on the high fat diet. Instead of using up the long chain fatty acids that make up most bodyfat, the body opts to use the MCT's. This results in a bypassing of the metabolic processes that the high fat diet sets up to burn its own fat. The decrease in fat to lean mass the diet seeks to deliver is thus lost. It should also be pointed out that the long chain fatty triglycerides used in the anabolic diet, have many advantages over MCT's. They have an EVEN GREATER protein-sparing effect than the MCT's used for energy. And, along with decreasing the production of bodyfat (which the MCT's also do) they increase the amount of existing body fat broken down and serve to greatly decrease body fat levels.
     3. Vanadyl Sulphate. Vanadate (a salt of vanadic acid which is derived from vanadium) is an essential trace element in most body tissues of mammals but has an unknown function. However, both the vanadate and vanadyl forms of vanadium have been shown to stimulate possible insulin-like effects. Its effects have been reported to diminish the diabetic effect by either substituting for and replacing insulin or possibly enhancing the effects of the existing insulin in the body on diabetic rats. Oral vanadate, however, seems to have little effect on plasma glucose levels in non-diabetic rats. Another study done on rats found that despite the improvement of the rat's diabetic state, vanadate-treated rats did not gain more weight than the untreated rats, and in fact, in some studies, caused a DECREASE in bodyweight in control and diabetic rats due to decreased food intake.
      In real life, I have found that vanadyl sulfate seems to increase the "pump" from workouts and by some mechanism allows the pump to remain for some time after a workout. I also have noticed that it seems to increase "hardness" and in me, vascularity.
      The problem for anabolic dieters stems from the fact that it either works with insulin, or by itself acting like insulin. As you know, insulin on the 5 high fat days of the diet is chronically low, and glycogen levels are chronically elevated for very good reason. By taking the vanadyl sulfate during this time, I can assure you that it won't work for 2 reasons. Low insulin levels, and little or no carbohydrates in the diet to stimulate the insulin or the vanadyl sulfate.
     Therefore stay away from it on the high fat days. On the other hand, if you want to take it on your 2 carb-loading days, that is fine, and the vanadyl will work for you properly. But I still can't recommend it either way, from evidence of toxicity to the liver, and because further research is needed to substantiate any of the many claims made by the manufacturers.

Low carb foods

     Try to get as much natural fiber as possible from salad or vegetables, while staying within the 30g carb target. 

    The usual suspects:Beef, Chicken etc. Fish Cheese Butter Any kind of oil Veggies:Almonds (1oz = 5..6g), Asparagus, Avocado (1/2 = 6g), Broccoli, Cauliflower, Eggplant, Green beans, Lettuce, Mushrooms, Olives, Peanuts (1oz = 6g), Red / Green peppers, Spinach, Sprouts, Tofu, soy milk, Zucchini

    Condiments:
    Caesar salad dressing,
    Oil and vinegar salad dressing,
    Mustard (e.g. Dijon),
    Pickles,
  
    Sour cream For the sweet tooth:  Dole or Welsh no sugar added fruit pops (6g each)Sugar free Jell-O + whipped cream (within reason)

    Caffeine can help burn fat (but only on a low carb / high fat diet). Ephedrine is questionable.

What about Cholesterol ?

    If you keep your fat intake somewhat balanced, i.e. not exclusively saturated fats, you should have no problem. For example, eggs tend to increase your HDL level (good Cholesterol). Your actual mileage may vary - test your Cholesterol level before you start.

  Getting started / tips

-   Eat 5 to 6 meals daily.¥ Eat something when you are hungry - don't wait.
-   Keep sodium intake reasonable, some meat products can be pretty high.
-   Drink enough water !¥ This diet doesn't work if your fat intake goes too low (below about 40%).
-   Start at around 3000 calories per day (or 18*bw), then adjust up or down depending on your results and goals.
-   You may need to use a fiber supplement (watch out for hidden carbs).
-   First week can be rough - stick with it.
-   Regularly check bodyfat percentage (for example using calipers).
-   During the weekend, be careful with foods with high glycemic index - they can wreak havoc on your insulin level, and switch you into fat storage mode more quickly.

What are the benefits ?

• Increased lean body mass without the use of illegal substances.
• Maximize the effects of your own hormones.
• Reduced cortisol levels resulting in reduced catabolism.
• Increased energy level compared to low-fat diets.
• Decrease body fat without increasing lean mass, e.g. lose 90% fat, 10% muscle instead of 60% fat / 40% muscle on most other diets.¥ Burning fat is less efficient -> increased metabolic rate.
• Plentiful supply of protein.

How the high-fat diet works

    During the week (Monday - Friday), you eat (by calories) about 55..60% fat, 30..35% protein, and no more than 30g of carbohydrates. The plentiful supply of fat causes a metabolic shift from primarily burning carbs to primarily burning fats. Insulin levels remains low (which increases GH release). Increased dietary fat is also linked to increased testosterone levels.

    Despite popular belief, the human body can run pretty well without carbs (otherwise Eskimos wouldn't be doing too well). During the weekend (Saturday - Sunday, about 24 to 48 hours), you eat a high carb, medium fat (30..40%), low protein (10..15%) diet. This causes an insulin spike. While this can increase fat deposits, it moves more nutrients into your muscles, and has an anabolic effect. The important thing is to switch back to the high fat / low carb mode before you put on too much fat.

Problems with low-fat diets

    Low fat sends the body into starvation mode, it tries to hold on to fat, burns muscle instead. When carbohydrate stores are exhausted, it will burn protein first before switching to fat.
Carbohydrates can increase serotonin levels and cause sleepiness. Insulin swings can provoke mood swings. High insulin levels increase fat storage which can cause bloating, and water retention. Often, protein supplements are needed for the body-builder.

   Low-fat foods are often much more expensive than the conventional version, and contain more "chemistry" i.e. are highly processed.

A summary of the High-Fat (or Anabolic) Diet

    The following is a summary of "The Anabolic Diet" by Dr. Mauro Di Pasquale, together with some additional info on low carb foods, as the list in the book is small.Before you start on this diet. Get a complete physical, including blood work.

    Among other things, this will give you a baseline Cholesterol level. This diet is not recommended for children or pregnant women. This diet is controversial, use at your own risk.

WHAT TO USE FOR INJECTIONS

    It is important to choose the proper syringe for the administration of injectable anabolic steroids. The principle components of a syringe include a cylindrical barrel to one end of which a hollow needle is attached, and a close fitting plunger.

    The most acceptable syringe for injecting anabolic steroids is a 22 gauge 1 1/2” or 23 gauge 1” apparatus with a 3 cc case. This length allows for penetration to reach deep inside the muscle tissue. Shorter needles, 5/8” or 1/2” are usually not sufficient for intramuscular injections and occasionally leave a portion of the Injection in a subcutaneous area which will cause a swell between the skin and muscle as well as impaired absorption.

   The gauge size of a syringe represents the needle\rquote s diameter. The lower the gauge number, the wider it is. A 27 gauge needle is very thin. An 18 gauge is quite wide; it is often referred to as a cannon.

   The 22 and 23 gauge needles are not so large that they are difficult to insert, yet are large enough for solutions to easily be propelled through them. The use of insulin needles is not acceptable; they are simply too small. Usually, insulin pins are 25 to 27 gauge and only a 1/2” long with a 1 cc case.

WHERE TO INJECT

      All oil based and water based anabolic steroids should be taken intramuscularly. This means the shot must penetrate the skin and subcutaneous tissue to enter the muscle itself. Intramuscular injections are used when prompt absorption is desired, when larger doses are needed than can be given cutaneously or when a drug is too irritating to be given subcutaneously.

     The common sites for intramuscular injections include the buttock, lateral side of the thigh, and the deltoid region of the arm. Muscles in these areas, especially the gluteal muscles in the buttock, are fairly thick. Because of the large number of muscle fibres and extensive fascia, (fascia is a type of connective tissue that surrounds and separates muscles) the drug has a large surface area for absorption. Absorption is further promoted by the extensive blood supply to muscles. Ideally, intramuscular injections should be given deep within the muscle and away from major nerves and blood vessels. The best site for steroid injections is in the gluteus mediums muscle which is located in the upper outer quadrant of the buttock. The iliac crest serves as a landmark for this quadrant. The spot for an injection in an adult is usually to 7 1/2 centimetres (2 to 3 inches) below the iliac crest. The iliac crest is the top of the pelvic girdle on the posterior (back) side. You can find the iliac crest by feeling the uppermost bony area above each gluteal muscle. The upper outer quadrant is chosen because the muscle in this area is quite thick and has few nerves. The probability of injecting the drug into a blood vessel is remote in this area. Injecting here reduces the chance of injury to the sciatic nerve which runs through the lower and middle area of the buttock. It controls the posterior of each thigh and the entire leg from the knee down. If an injection is too close to this nerve or actually hits it, extreme pain and temporary paralysis can be felt in these areas. This is especially undesirable and warrants staying as far away from this area as possible.

     If the gluteal region cannot be injected for some reason, the second choice would be the lateral portion of the thigh. Usually, intramuscular injections in the thigh are only indicated for infants and children. The vast us laterals  muscle is the only area of the thigh that should be injected intramuscularly. This site is determined by using the knee and the greater trochanter of the femur as landmarks. The greater trochanter is the bony area that you can feel where the femur joins the pelvic girdle. The mid portion of the muscle is located by measuring the hand breadth above the knee and the hand breadth below the greater trochanter.

    Injecting into the front of the thigh or inside of the thigh is extremely unwise. These areas contain nerves as well as a number of blood vessels.

Phil Heath 2011 Mr Olympia Bodybuilding Contest Finals | 2011 Mr Olympia Bodybuilding Contest Finals

Strong legs in bicycle advertising

Strong legs at advertising of bicycle -  strong legs mix shape gym

Figure Results

1. Erin Stern  

2. Nicole Wilkins

3. Candice Keene

4. Heather Dees

5. Mallory Haldeman

6. Teresa Anthony

212 Division Results

1. Flex Lewis

2. David Henry

3. Eduardo Correa da Silva

4. Jose Raymond

5. Al Auguste

6. Tricky Johnson

2012 Mr. Olympia Results

1. Phil Heath

2. Kai Greene

3. Shawn Rhoden

4. Dexter Jackson

5. Branch Warren

6. Dennis Wolf

7. Toney Freeman

8. Evan Centopani

9. Johnnie Jackson

10. Lionel Beyeke

Questions of the training world

    My views challenge the mainstream of the training world.
    In my defense, consider these questions:
    1. Is it wrong to want to stop people from committing training “suicide”?
    2. Is it wrong to want to prevent people from wasting years of their lives training incorrectly? 16 Why Conventional Bodybuilding Methods Suck...
    3. Is it wrong to want to spare people from suffering injuries from using high-risk exercises and specific techniques?
    4. Is it wrong to teach people that they don’t have to spend a great deal of time in the gym in order to realize their strength and physique potentials?
    5. Is it wrong to teach people how to realize their exercise goals while maintaining a balanced life—without sacrificing work, personal and family lives on the alter of excessive time spent in the gym?
   6. Is it wrong to want to spare people from wasting money on food supplements that don’t deliver what the ads promise? Is it wrong to let people know that some food supplements simply don’t contain what the labels list? Is it wrong to let people know that lies and massive exaggeration are used to promote food supplements?
   7. Is it wrong to expose the drugs, lies and deceit that are rampant in the training world?
  8. Is it wrong to promote practical training routines that work without drugs? I’m not anti conventional training methods for the sake of it. I’m just against anything that deceives the masses, or promotes useless, harmful or impractical training methods.