Stonecold's Shred-XS SPONSORED Log

[Stonecoldtruth]

Hi guys, it is time for another Stonecold Log. This will be a monthlong log for Millenium Sports Shred XS.

Stats:

Name - Josh
Age - 24
Weight - 279 (288 atm post-carbup)
Height - 5'11"
BF % - 33

Diet:

Cyclical Ketogenic Diet
65/30/5 PFC Macronutrient Breakdown
3200 Daily Caloric Intake

Staples of Diet:
Meats
Olive Oil
Cheese
Eggs
Sunflower Seeds
Whey Protein Isolate

Current Supplements:

Controlled Labs Purple WRAATH
Controlled Labs White Blood
Controlled Labs Green Bulge
Controlled Labs Blue Up Stim Free
Controlled Labs Glycergrow
Whey Protein Isolate (Anabolic Innovations - Elvis Flavor)
Generic Multivitamin
Fish Oil Caps
Flax Oil
Glucosamine/Chondrotion
Taurine
Potassium

Training Routine: Currently self-rehabbing an injured RC. This is my 2nd RC injury so I know what to expect in the way of working without an upper body essentially.

D1 - Legs Heavy, 35 min Cardio
D2 - 1h Cardio
D3 - Legs High Rep, 35 min Cardio
D4 - 45m Cardio
D5 - Legs Heavy, 35 min Cardio

[Stonecoldtruth]

More...



Shred-XS combines powerful thermogenic & thyrogenic ingredients for maximum energy, appetite supression and fat burning while providing potent adaptogenic herbs for comprehensive adrenal support. Shred-XS is the most complete weight loss supplement to date.

Most stimulant fat burners exhaust the adrenal glands by causing a down regulation of adrenaline through over stimulation called adrenal fatigue. This is why after a short time you need more and more of the stimulant to achieve the same energized feeling. Shred-XS is the only fat burner on the market to provide ample support to the adrenals for maximum sustained energy production and stabilzed cortisol levels. Burn fat and get the body you've always wanted with Shred-XS.


Label info:

http://sio.midco.net/stonecoldtruth/images/SHRED.jpg

http://millenniumsport.net/Shred-XS/shredrightdetailslower.jpg

[Stonecoldtruth]

Wakeup Dosing:
2 caps Shred XS
5 caps Green Bulge
2 scoops Purple Wraath

Wakeup Cardio:
30 minutes Elliptical, Resistance 9, Incline 6-9-12, Machine Calories Burned - 478
1.25 Mile Walk @ Local College (beautiful campus, trees and rabbits + sunrise.. very motivational)

Afternoon Dose:
2 caps Shred-XS

Other Dosings:
5 fish oil caps or 1 TBSP flax with every meal

Diet Stats:
On par for 3300 calories at 64/31/5 PFC breakdown.

Product Notes:
Energy - Lots of energy today, managed to get morning cardio in followed by cleaning the kitchen top to bottom. No dropoff between first and second dosing either. Smooth descent of energy, but no crash.

Appetite - Being that I'm coming off a carbup I'm ALWAYS starving after eating every hourish the day before. We'll see how appetite fairs tomorrow.

Cheers,
SCT

[Stonecoldtruth]

Before pics can be found at:

http://sio.midco.net/stonecoldtruth/images/SHRED

[surfgod777]

Good luck Josh!

[Stonecoldtruth]

Wakeup Dosing (at work):
2 caps Shred XS

Afternoon Dose (pre-workout):
2 caps Shred-XS
5 caps Green Bulge
3 caps Blue Up (stim free)
3 scoops Purple Wraath
3 scoops Glycergrow

Other Dosings:
5 fish oil caps with every meal

Diet Stats:
3300 calories at 65/30/5 PFC breakdown.

Workout Log:
Leg Press - 540x6, 630x6, 720x6, 810x6 (last set was on safety bars due to lack of a spotter, however quads still contacted chest due to seat angle.
Hamstring Curls - 175x10, 190x10, 205x10, 220x10
Leg Extensions - 170x6, 180x6, 190x6, 200x6
Plate Loaded Calf Raises (45 degree angle) - 180x10, 270x10, 360x10, 450x10
Seated Calf Raise Finale - 135x30 (HELL)

Cardio:
1 Mile Track (legs were DEAD)

Product Notes:
Energy - Tons of sustained energy today that allowed me to get extra projects done at work but also to hit up the gym with force. However, the energy decline was sharper today due to it starting WHILE I was at the gym.
Possibly need to take workout dose a bit closer to workout (took 60 minutes prior)

Appetite - The App. supression has a mild effect but I am mildly hungry by meal time. However, I can tell it is helping somewhat.

Cheers,
SCT

[Tall&Big]

Good luck.

I see you've lost some more weight since I last checked in, good job on that. You're gonna pass by me in no time at this rate.

[Stonecoldtruth]

Wakeup Dosing:
2 caps Shred XS

Precardio Dosing:
2 caps Shred XS

Wakeup Cardio:
30 minutes Elliptical, Resistance 9, Double Mountain Mode, Machine Calories burned - 510
15 minutes - 1.0 mile trackwalk at 4.0mph
15 minutes Recumbent Bike, 4.98 Miles, Machine Calories burned - 215

Other Dosings:
5 fish oil caps with every meal
5 caps Green Bulge Preworkout
4 caps White Blood Prebed

Diet Stats:
2900 calories at 60/35/5 FPC breakdown.

Product Notes:
Energy - Smooth steady energy from the Shred-XS today, I wore my hoodie during cardio so I was rocking along sweating like a freaking pig. It was awesome. I'm digging the no-crash energy of this stim.

Appetite - Appetite supressant is mild, but still effective. I am ravenous upon waking and after working out, aside from that I'm solid. Some cravings for mexican food today, but I'm too strong for that.

Side Note - No adverse sides from this product to this point. Water intake has remained right at 2 gallons daily, pretty impressed so far. I will not be weighing in until next Monday, so that is when the true test comes in.

Cheers,
SCT



Good luck.

I see you've lost some more weight since I last checked in, good job on that. You're gonna pass by me in no time at this rate.

Thanks for stopping in bro! Yeah I'm nothing if not consistent, I'm still chugging along at an average 2lbs per week. But like I say, this isn't a sprint it is a marathon.

[Neck Harness LancerV]

Why are you taking 5fish oil caps with every meal? Taking to much can make you less insulin senstive. I would drop it down to two or three

[Stonecoldtruth]

Wakeup Dosing - 2 caps Shred-XS

Preworkout Dosing - 2 caps Shred-XS

Other Dosings:
3 TBSP Flax Oil with meals 1, 3, 5
5 caps Green Bulge Preworkout
4 caps White Blood Prebed
3 scoops Glycergrow Preworkout (forgot to log this previously)
2 scoops Purple Wraath Preworkout
Multivitamin
Glucosamine/MSM
1 cap Caffeine (middle of the night energy lapse :( )

Diet Stats:
3500 calories at 55/40/5 FPC breakdown.

Workout Log (make sure to see notes below):


Weights:

Barbell Squats - 135x6, 185x6, 205x6, 225x6
Leg Press - 360x6, 450x6, 540x6, 630x6
Hamstring Curls - 160x10, 175x10, 190x10, 220x10
Leg Extensions - 130x10, 140x10, 150x10, 170x10
Seated Calf Raises - 90x20, 135x15, 180x10, 225x5
Standing Calf Raises - 375x5, 420x5, 465x5, 510x5
Weighted Crunches - 40x15, 50x15, 60x15, 80x15
SUPERSET A - Alternating Flutter Kicks - 3 sets of 20
SUPERSET B - Regular Crunches - 3 sets of 15

Cardio:

25 minutes Elliptical, Resistance 9-10, Dual Mountain Mode

Squat Notes - No Spotter, No Squat Rack.. some bastard was doing curls in it.. GRRRRRRRRRR

Leg Press Notes - Narrow Stance in the Middle of Plate to ensure mainly hitting quads, there were HELL. This was a PR for that foot placement, previous best was only 540x5.

Hamstring Curl Notes - Strange pinching pain in front left shin on last set. Otherwise nice set.

Leg Extensions Notes - Superslow Negatives with narrow foot placement to hit outter quads, I anticipate INSANE DOMS.

Seated Calf Raise Notes - Very nice combination of high rep/low rep for some good time under tension and prep for the next exercise.

Standing Calf Raises - I nearly broke the machine on these, evidentally the cable doesn't like holding over 500lbs. I mean who knew stacking 3 45's on top of the stack was a BAD idea.. I didn't break it though, but my shoulders were bleeding from where my t-shirt dug into my skin.

Overall Notes - I was sweating a HELL of a lot more today, so much so that my grey shirt ended up black with sweat. I was asked FOUR times today if I was ok during my squats once, leg extensions once, standing calf raises once, and cardio once. I loved it.




Product Notes:
Energy - I ended up having a lull in energy at about 4am, so I had to take a 200mg caffeine pill. However, I didn't crash or hit a wall, just sort of slowly ran out of steam and I wanted to save my 2nd dose for preworkout. I think the TTA is running out of my system because I am pissing and sweating like CRAZY. So far I'm very pleased with Shred-XS from an energy standpoint.

Appetite - Appetite supressant was solid today, no cravings and was barely hungry at meals. Makes it easier to eat on time though, since I am not having to force-feed myself.

Side Note - No adverse sides from this product to this point.

Cheers,
SCT

p.s. damn this was a long entry.

[quote=LancerV]
Why are you taking 5fish oil caps with every meal? Taking to much can make you less insulin senstive. I would drop it down to two or three

Mainly to get my fat content in, on a ketogenic diet it is essential I get my fat ratios right, and taking a lot of fish/flax oils is a nice way to ensure I get those numbers up there. Once I get paid again I'll be buying some more Extra Virgin Olive Oil to help with this as well. Right now it is because I have CRAPLOADS of fish oil and no olive oil/very little flax.

[fitnfirm]

Call 911!!!!!!!!!! Someone has kidnapped my buddy SC!!!!!!!! I know this because the imposter wrote in my log and said really sweet & nice things trying to butter me up :) Well he was either kidnapped or he is drugged!!!!!

Whoever has my buddy SC, please return him safely!!!!! Or FnF will kick your butt!!!!!!!!! ( among other things) :D

[Stonecoldtruth]

Call 911!!!!!!!!!! Someone has kidnapped my buddy SC!!!!!!!! I know this because the imposter wrote in my log and said really sweet & nice things trying to butter me up :) Well he was either kidnapped or he is drugged!!!!!

Whoever has my buddy SC, please return him safely!!!!! Or FnF will kick your butt!!!!!!!!! ( among other things) :D

It was all a ploy to make you comfortable so I can take you out of the IMPC when you aren't looking! Muwhahahaha. I'm so freaking tired from today's workout that I might be acting drugged, heh.

But you can kick my butt if you want *bends over*

[HalleluYAH]

*subscribed*

[DawnMarie]

Woo-hoo! Another Stonecold log!! Count me in! :D Hey, Spaceclown is going to be testing this too! We shall all be cutting like crazy the next 30 days! :cool: Of course, you and I are pretty much always cutting, unlike SOME people *glares at FNF and spaceclown ;) j/k*

Watching you definitely makes me want to step it up even more - WOW! Looking awesome and still losing 2 lbs a week and making PRs and stepping it up, even with an injury..you rock Stonecold!! :D Of course the Mom in must put in a little nagging...be careful with that RC!! You and FNF have me worried! :( I hope you get better real soon! :) You definitely sound like you know exactly what you need to do.

[Millennium 1]

Moster leg workout! I'm liking your drive SCT! Keep up the good work.

[Stonecoldtruth]

After talking to Mr. Aries for a while last night, and conferring with my doctor this morning, I decided to start incorporating upper body training back into my regimine, even if just on one side. This will be done in hopes of a) avoiding overtraining that I was already sinking into with 3x per week legs, and b) preventing further muscle atrophy on my upper body while my RC on my right side heals. I am on a sponsored log right now and switching up training is generally a no-no, but I am going to talk to Millenium Sports and ensure them that this is more something I need to do than want to do.

Today I toyed around with some chest/tris at the gym. Nothing serious, so I won't list weights this time. :P I did quickly realize one thing, a lot more of your core/abs is brought into the picture when you are doing single dumbell presses. The act of staying balanced is a whole 2nd task, heh. I will note that I did manage to push out 65 for 5 reps, which for my left side that has been down for a while is awesome.

[Millennium 1]

SCT,

I completely understand your situation. I would never ask you not to switch you training up just because you are running a sponsored log. Have at it man! Keeping your training productive while nursing that RC injury is the important thing and I think on the right track by incorporating some upper body. Stay strong man! Thanks!

[Stonecoldtruth]

SCT,

I completely understand your situation. I would never ask you not to switch you training up just because you are running a sponsored log. Have at it man! Keeping your training productive while nursing that RC injury is the important thing and I think on the right track by incorporating some upper body. Stay strong man! Thanks!

You, my good sir, are the man! I had stressed over this because I feel I owe a duty to run a clean log and I hoped that you'd agree that this was a good move.

As a side note, today is my 1 year wedding anniversary, so today is an off day and to quote my wife, "There is no diet today, we are in the Matrix. Here only TASTE exists, not calories."

:cool:

Josh

[fitnfirm]

How did you talk to a doctor on Sunday? Wow!!!!!


I know from experience that not using your arm is worse than training light. They say the whole problem with RC is strengthening it with exercise to avoid injury, I know it sounds silly but its true. You know doing the heat pack before and ice pack after will help alot!!!! and taking motrin 4 200mg, 4 times a day. I sure hope that gets better for ya!

[Stonecoldtruth]

How did you talk to a doctor on Sunday? Wow!!!!!


I know from experience that not using your arm is worse than training light. They say the whole problem with RC is strengthening it with exercise to avoid injury, I know it sounds silly but its true. You know doing the heat pack before and ice pack after will help alot!!!! and taking motrin 4 200mg, 4 times a day. I sure hope that gets better for ya!

Well I actually talked to my Doctor on Saturday, but that is almost as difficult. Kinda helpful that he goes to my gym and I kinda hooked him up with some CL stuff (he likes Red Acid :cool:)

Since I have no insurance right now he wants me to take advil 4x per day at 800mg with food. As far as RC strengthening, Ddawg has provided me a wealth of rotation exercises as well as stretches to work on the flexibility and strength of my shoulder. I have not tried using heat preworkout, but have used ice postworkout to deal with any swelling associated with loading/unloading plates. I will look into this further :)

Also, I can't believe you haven't called me on taking a dietary day off for my anniversary :eek: Maybe I am in the Matrix.

Josh

[hvit]

This is an awesome log. Cool to see you're having a good experience...

I have a question, I notice you're doing a really low carb diet, which is something I definitely want to try out, 5 days really low carbs, then on the weekends just load up on carbs. The Anabolic Diet, if you've heard of that. :D What kind of things are you eating to reduce the amount of carbs you eat during the day, just meat constantly?

[Stonecoldtruth]

This is an awesome log. Cool to see you're having a good experience...

I have a question, I notice you're doing a really low carb diet, which is something I definitely want to try out, 5 days really low carbs, then on the weekends just load up on carbs. The Anabolic Diet, if you've heard of that. :D What kind of things are you eating to reduce the amount of carbs you eat during the day, just meat constantly?

My low carb diets are VERY bland, but effective:

Beef, Eggs, Sunflower Seeds (high fiber), Broccoli, Green Beans.. thats about all I eat when on a ketogenic diet :) I know it sounds bland, but it is super effective. The meals are quick to prepare and I know what I'm going to eat each day, very quickly food becomes functionality>taste.

Ketogenic diets are, imo, one of the most effective nutritional plans for fat loss, but they are boring as ****.. I repeat.. boring as ****.

[hvit]

Jeez, quick reply. :D

Yeah, I am definitely expecting it to be bland, but it should be fun, I just want to get down to around 10-12% BF (down from 14%-16%) by the end of the summer for football season, so hopefully dieting like this and doing a lot of cardio will do the trick. Are you eating stuff like Salmon, Halibut, etc. or are you not really a fish guy?

Thanks for the reply. :)

[Stonecoldtruth]

Jeez, quick reply. :D

Yeah, I am definitely expecting it to be bland, but it should be fun, I just want to get down to around 10-12% BF (down from 14%-16%) by the end of the summer for football season, so hopefully dieting like this and doing a lot of cardio will do the trick. Are you eating stuff like Salmon, Halibut, etc. or are you not really a fish guy?

Thanks for the reply. :)

Right now money is tight so it is a budget ckd. But if I had more cash I'd certainly use fish and chicken as my primary fat sources. I prefer salmon and tilapia :) The 'ideal' situation would be lots of lean protein sources with plenty of olive/coconut oils for fats. However, on a budget I find that fat from meat sources works well also. A friend of mine eats boatloads of shrimp as his protein source, and then uses olives for his fats. In the end staying in ketosis is the real key alongside of a caloric deficit :)

Cheers,
SCT

[Millennium 1]

You, my good sir, are the man! I had stressed over this because I feel I owe a duty to run a clean log and I hoped that you'd agree that this was a good move.

As a side note, today is my 1 year wedding anniversary, so today is an off day and to quote my wife, "There is no diet today, we are in the Matrix. Here only TASTE exists, not calories."

:cool:

Josh
Happy Anniversary! Remember, the first year is better than the fifth! (like my wife reads this stuff)

[DawnMarie]

You ARE in the Matrix...none of this is real...I am buying what your wife said and staying in it...no calories? woo-hoo!!! LOL ;) j/k

Now get back to the oats young man!!! OR ELSE!!!!!!

Happy Anniversary! :)

P.S. Pimping supps to the Dr? http://img71.imageshack.us/img71/900/surgeon5ai.gif

You are one resourceful guy! :cool:

[KING_OF_SQUAT]

count me in bro.




-paul

[Stonecoldtruth]

Only time for a quick update as I am behind here at work :eek: The anniversary was nice, ate a lot of bad food, bloated like a mofo, but I'm back at it already. Knocked out an hour of cardio today on the treadmill and hoping to have time tomorrow to hit up some back/bis. I have three meetings at work tomorrow so that might not be a possibility, more updates soon.

Cheers,
SCT

[Neck Harness LancerV]

After talking to Mr. Aries for a while last night, and conferring with my doctor this morning, I decided to start incorporating upper body training back into my regimine, even if just on one side. This will be done in hopes of a) avoiding overtraining that I was already sinking into with 3x per week legs, and b) preventing further muscle atrophy on my upper body while my RC on my right side heals. I am on a sponsored log right now and switching up training is generally a no-no, but I am going to talk to Millenium Sports and ensure them that this is more something I need to do than want to do.

Today I toyed around with some chest/tris at the gym. Nothing serious, so I won't list weights this time. :P I did quickly realize one thing, a lot more of your core/abs is brought into the picture when you are doing single dumbell presses. The act of staying balanced is a whole 2nd task, heh. I will note that I did manage to push out 65 for 5 reps, which for my left side that has been down for a while is awesome.
Ditch Upright Rows, and Pulldowns/Pullups when you have a RC. Esspically Upright Rows, worst exercersie on your shoulder.

[Stonecoldtruth]

Ditch Upright Rows, and Pulldowns/Pullups when you have a RC. Esspically Upright Rows, worst exercersie on your shoulder.

The plan for shoulders (once healed up) is a very simple approach, strict DB shoulder presses, lateral cable raises, front cable raises, rear delt machine raises. Once I feel the shoulder is healed up enough I'll start using barbells for it, as that is my preferred shoulder method.

Cheers,
SCT

[Stonecoldtruth]

Since I took a couple days off with the anniversary I decided to start this week over again.

ALL MOVEMENTS USING ONLY LEFT SIDE DUE TO INJURED RIGHT RC:

WEIGHTS:

Chest
DB Bench Press - 50x6, 55x6, 60x6, 65x6
Incline DB Press - 45x6, 50x6, 55x6, 60x6
Chest Flyes - 40x10, 45x10, 50x10, 55x10

Triceps
Incline DB Skullcrusher - 15x10, 20x10, 25x10, 30x10
Rope Pushdown - 15x10, 30x10, 45x10, 60x10
Overhead Tricep Extension - 15x10, 20x10, 25x10, 30x8

CARDIO:

15 minutes Sprint/Walk intervals, 1.33 miles

DIET:
Spot on, 2650 calories @ 65,30,5 FPC

Cheers,
SCT

[Neck Harness LancerV]

The plan for shoulders (once healed up) is a very simple approach, strict DB shoulder presses, lateral cable raises, front cable raises, rear delt machine raises. Once I feel the shoulder is healed up enough I'll start using barbells for it, as that is my preferred shoulder method.

Cheers,
SCT
http://www.t-nation.com/findArticle.do?article=06-074-training

[KING_OF_SQUAT]

lookin good SCT.


:)

-paul

[SPACECLOWN]

subscribed fo sho!!!
Good luck bro

[KING_OF_SQUAT]

how long until suspected total healing of R/C?


-paul

[Stonecoldtruth]

how long until suspected total healing of R/C?


-paul

Doctor says 3 months, I say 2... muwhahahaha.




subscribed fo sho!!!
Good luck bro

Awesome, welcome aboard bro! I'll subscribe to your log too if you'll link me. I'm too lazy to look it up, heh.



http://www.t-nation.com/findArticle.do?article=06-074-training

Awesome link bro! I have a bunch from Ddawg as well that I've been using, I have already started some of the manual rehab I just don't want to post about it too much because the more I dwell on the injury the more it brings me down.

Cheers,
SCT

[DawnMarie]

Glad to hear you had a great anniversary and I see you are back in the groove and as determined as ever - even using 1 arm! I hope your shoulder recuperates quickly, take care! :) *hugs*

[SPACECLOWN]

Check my sig for the link. See ya there.

[KING_OF_SQUAT]

Doctor says 3 months, I say 2... muwhahahaha.


Cheers,
SCT

lol, you are a pimp, truly. ;) :cool:



lol man, HEY. get back in my j. check me post history. the reg. one, not my supp one.

[Stonecoldtruth]

So we are already 1/3 through this log, which is amazing in itself because usually logs seem to DRAG on for me. Here are a list of thoughts on the product thus far:

Energy -
A smooth energy that seems to follow a pyramid pattern, after dosing energy gradually ramps up and then tapers down. This is nice compared to other products where I just seem to hit a wall when the energy runs out. Also, this gives the product a potential for even use as a night-time stim IMO.

Appetite -
The appetite supression is weaker than my usual fat burner, but still effective enough for its purpose. I am usually 'mildly hungry' at meal-times as opposed to having to force myself to eat. I must say that this has made me enjoy my meals more.

Weight -
So far I've actually gained .5lbs since on this product, BUT the mirror is showing more definition in my lower body and a fullness in my chest/triceps. Will be making some caloric adjustments (ie lowering) for the next 3 weeks to see if we cannot get the weight down some more.

Cheers,
SCT

[SPACECLOWN]

FYI at doubling the max dose (2x4pills) the energy is still as you said, gradual up and gradual down but never a zing moment. I wasnt expecting one since I can eat Stim-X like candy :) My findings with hunger is in the morning I don't get much supression but I do workout in the AM but the afternoon it seems to do well at supressing my appetite.

[SPACECLOWN]

Where you at SC? You flexing in the mirror again?

[Stonecoldtruth]

Due to personal issues that I do not care to delve into, I will be leaving bb.com at this point. My time online has become very limited, and my free time basically non-existant now. For the past week I've struggled with this decision, but I realize I must do what is best for me. I apologize for any followers of this log and I assure you that I will continue to fight the war against fat/genetics. I will suceed in this war, I just must do it with less assistance from the bb.com community. Below are my final, albeit only 15 days worth, opinions on this product.

Energy - 10/10 - A smooth energy that ramps up and slowly steps down. No crashes whatsoever.
Appetite Supression - 6/10 - A stronger appetite supression would have helped this product alot, however it is still somewhat effective.
Price - 8/10 - For the energy and fat loss attributes of this product I would say that this product is very worth the price.

OVERALL - 8/10 - This product's only downfall is the appetite supressant and the fact that the thyroid support is hard to gauge.

Weight/measurements would be skewed if I listed them right now, as I had a horrible diet last week.

I'm sorry everyone. :(

If anyone wants to keep in contact with me please email me at stonecoldtruth@controlledlabs.com.

I will still be active on the Controlled Labs forums, but that will be my only online logging.

Cheers,
SCT

[SPACECLOWN]

Wow this is shocking. Whatever the issues are I am sure you will overcome them. If you need anything pm me hear or the other sites. You will be missed and hopefully I will see you at the other boards ;)

[Millennium 1]

Thanks for taking the time to log and review Josh! All of us at Millennium Sport Technologies wish you the best and hope that everything is well. I'll try to catch you on the other forums. Stay strong!

Sincerely,

-Matt

[surfgod777]

Wow... best of luck to you. Follow your dreams, and keep fighting the good fight.

[cervasa1977]

best of luck bro hope everything is fine thanks for the great logs and motivation