Milos Sarcev's Free Seminar: A Recap

[B.b. in stress!]

The free Milos Sarcev seminar that was preached for some time now went pretty well and served as a great motivational booster. The pros who where there were dennis wolf, dennis james, and melvin anthony; all of which looked astounding. Sorry but even though I took many pictures, I lack the software to download them to the computer so you will have to wait for a week to get them (that is if your still interested). Well, I took many notes and would love to shared them:

Nutrition
- Preached and preached on the importance of DURING workout shakes consisting of glucose or glucose polymers and whey
- Don't believe that you have to wait post-w for anabolism. In fact, its probably more anabolic to take a shake during the workout due to the increased blood flow that will ONLY happen during training and therefore, the uptake of nutrients
- Glucose takes about 3-5 minutes to assemble and metabolize combined with the fact that 80% of your blood flow goes to your muscles during training and you have a potent anabolic agent
- NEVER ingest sugar alone
- Protein AT LEAST 1g/lb of bodyweight; eat protein every three hours
- Don't eat the same protein every meal day in and day out; you will become allergic to it
- Insulin can be your best friend or worst enemy depending on the time of day
- Carbs and Fat = Energy, Protein = Building agent. Therefore, you can eat 20,000 calories a day in carbs and fat but if you dont have protein, then you won't build any muscle
- The trick to carbs is to find out how much your body can handle

Training
- ALWAYS train at the highest amount of intensity as to allow the most muscle fibers recruited
- When training for drop sets or giant sets, your rest should either be 0 sec or under 10. When training a lagging body part under these principles, increase the intensity and add more sets
- The myth "you can't train different areas of the chest" was debunked; obviously, changing angles will stimulate different areas of the chest
- Squeeze at the top of each rep no matter what the weight is
- The #1 rule is to feel the muscle working meaning that you can go as heavy as you want as long as you can feel your muscle. Therefore, there really is no best exercise but rather what works for you
- Training through an injury: you must feel the muscle work (< kinda shady notes I took; don't know if thats what he said)
- Don't underestimate machines - they're almost as good as free weights

Posing
Melvin Anthony talked to everyone about this as he was just about to leave:
- If you can't dance, don't do it
- Learn how to transition from one pose to the next. The more you practice, the less shaking you'll do
- Always open the hands when transitioning between movements as to allow a different focal point and make the movements seem more smooth
- "Posing is something that you can't practice enough"

Misc.
- "Age is just a number". Example: Albert Beckles
- If you believe it, it will happen
- Bashed muscletech's products which was very funny because when he said, "There is no proof in creakic and gakkic", Anthony was like, "HEY HEY HEY HEY!"

I guess the only thing that I will be adopting from this seminar is the during workout drink. Ya, Im pretty much sold when Milos started advocating it not to mention all the good things this article had to say about it: http://www.t-nation.com/findArticle....le=07-052-diet. Everything else I pretty much knew for quite some time now. Also, my initial reaction of seeing Dennis James walk right by me is unforgettable; its one thing to see pros in pics on the internet but to see them in person is a TOTALLY DIFFERENT experience.

[Salvatore_Stutz]

Mishko is really the man!

[Lowdown5]

Thanks for sharing some great info!! Milos is the man!

[brick_outhouse]

Originally Posted by B.b. in stress!

- Don't eat the same protein every meal day in and day out; you will become allergic to it
.

i dont understand this one fully. i eat lots of chicken and steak day in day out and i have oats from breakfast day in day out will i become allergic to this?

[Quelly]

Originally Posted by brick_outhouse

i dont understand this one fully. i eat lots of chicken and steak day in day out and i have oats from breakfast day in day out will i become allergic to this?

yeah everything else was pretty on point...that sounded a little "eh?"

[Pullup17]

Thank you very very much, much appreciated!

[dedicated bb]

Originally Posted by brick_outhouse

i dont understand this one fully. i eat lots of chicken and steak day in day out and i have oats from breakfast day in day out will i become allergic to this?

x2?

[B.b. in stress!]

Originally Posted by brick_outhouse

i dont understand this one fully. i eat lots of chicken and steak day in day out and i have oats from breakfast day in day out will i become allergic to this?

he meant to say that eating chicken every meal day in day out as your only protein source would cause your body to create an allergy to it

charles poliquin, the worlds most winningnest strength coach who actually trains alot with milos, even believes this and states that its best to take two weeks off of a protein allergy and substitute with different protein sources: turkey, shrimp, scallions, eggs, venision, etc

instead he recommends you have a different protein source with every meal

[BloodnGuts]

Reps!

Thanks for the notes, I'll be waiting for the pics also.

[garraeth]

Originally Posted by BloodnGuts

Reps!

Thanks for the notes, I'll be waiting for the pics also.

Great writeup!

Some pics are here: http://milossarcev.com/board/index.php?topic=8309.60

[B.b. in stress!]

lol did any1 who went there see me? i was the asian kid with glasses, a slight fro, and a blue backpack on.

i haven't been training since late december due to many lower body injuries so i felt like the smallest one there

[SHOWTIME]

Thanks for the notes!

[Intenceman]

Thanks a lot for that, was going to attend, but was sleeping, recupping from my week. The mid workout shake is interesting, not sure if I could keep one down, lol. The allergiic thing is nonsense. Dennis James is unreal! Why he isn't a top 3 perenially is a mystery to me- big, symmetrical and cut. Good lines too. Me no get it?

[Quelly]

Originally Posted by Intenceman

Thanks a lot for that, was going to attend, but was sleeping, recupping from my week. The mid workout shake is interesting, not sure if I could keep one down, lol. The allergiic thing is nonsense. Dennis James is unreal! Why he isn't a top 3 perenially is a mystery to me- big, symmetrical and cut. Good lines too. Me no get it?

because he never dials it in just right...and he always comes in with a gut...I think he just carbs up too much....hence the full bully and slight smoothness time and time again

[B.b. in stress!]

oh and let me add that when dennis james trained with milos and incorporated during workout drinks while on giant sets, he never recalled EVER being that sore from a workout EVER. He had to skip a day of training because he was still in pain

not to say that during-w drinks impair recovery, which in fact they boost recovery, but maybe the combination of the EXTREME pump one gets while taking during workout drinks plus the pump sensation from a giant set pretty much equals and ARMAGEDDON pump so to speak

[affy]

wish i lived on the west coast so i could make it...Milos is the master of all masters when it comes to training and nutrition

thanks for the notes!

[[EM1]Bobby]

what might be a good combination for the during workout shake? i 'm down to try and see if it helps me but i dont want to be drinking the wrong things.

[naturalguy]

Thanks for the notes

[BigRagu]

did he go into details on what to add in to the workout shake and dose?

[elykdogg]

definately thanks for sharing!

[B.b. in stress!]

He never told how many because he wanted everyone to buy his pre-w, during-w, and post-w drink products. However, I would say to follow the guidelines that was outlined in the article I linked, except I wouldn't use the exact product they're trying to sell. In other words (for those who don't want to read the article, which I definitely recommend you do read) make two post workout shakes with each @:
- 0.5 g/lb of bw in carbs - 50/50 mix in dextrose and maltodextrin
- 1/2 that ^ in protein preferably HYDROLYZED whey, as it tends to digest the fastest and be the most potent

for example: a 200 lb man would concoct a shake with 100g carbs, 50/50 dextrose and maltodextrin, and 50g whey (preferably hydrolyzed if not isolate). now drink half of one shake after your warm-up, right before your first working set and SIP on the other half during your workout. after the workout, down the other shake.

again, i highly recommend reading the article and the 20-ish people who tried this experiment and see all the positive things they had to say about it.

[[EM1]Bobby]

cool thanks alot!

[BigRagu]

Originally Posted by B.b. in stress!

He never told how many because he wanted everyone to buy his pre-w, during-w, and post-w drink products. However, I would say to follow the guidelines that was outlined in the article I linked, except I wouldn't use the exact product they're trying to sell. In other words (for those who don't want to read the article, which I definitely recommend you do read) make two post workout shakes with each @:
- 0.5 g/lb of bw in carbs - 50/50 mix in dextrose and maltodextrin
- 1/2 that ^ in protein preferably HYDROLYZED whey, as it tends to digest the fastest and be the most potent

for example: a 200 lb man would concoct a shake with 100g carbs, 50/50 dextrose and maltodextrin, and 50g whey (preferably hydrolyzed if not isolate). now drink half of one shake after your warm-up, right before your first working set and SIP on the other half during your workout. after the workout, down the other shake.

again, i highly recommend reading the article and the 20-ish people who tried this experiment and see all the positive things they had to say about it.

wow that is an insane amount of carbs/protien. i would be taking about 200carbs/100protien during the time i lifted (taking just lean body mass into consideration). idk that sounds really dam high . u sure it wasn't 100carbs/50 protien between the 2 of them?

does he also rec eating 1.5 hours b4 lifting if u take the during workout shake?

i will give this a shot tomorrow with 45 grams of protien and 90 carbs. i hope i don't wind up insulin dependent in a few weeks

[BigRagu]

ok i read the article. after reading it it sounds like a biotest ad but i will try this anyway.

it comes out to 50 grams of protien and 92 g of carbs between 2 shakes . since 2 scoops of my gf-pro is 46 i think i will use that. with 90 carbs malto/dext i will add in 1 serving of xtend to match the added bcaa of that shake. i will keep u guys posted on how it goes

if i do use this method i might move my workout meal back to 2 hours b4 i workout. idk though i will work something out. i guess if i workout for 1.5hours (including cardio) it shouldn't be that much of an insane insulin spike

[B.b. in stress!]

Originally Posted by BigRagu

wow that is an insane amount of carbs/protien. i would be taking about 200carbs/100protien during the time i lifted (taking just lean body mass into consideration). idk that sounds really dam high . u sure it wasn't 100carbs/50 protien between the 2 of them?

does he also rec eating 1.5 hours b4 lifting if u take the during workout shake?

i will give this a shot tomorrow with 45 grams of protien and 90 carbs. i hope i don't wind up insulin dependent in a few weeks

see the thing is, you actually SHOULDN'T be eating too many carbs in a day anyway. besides that none of the carbs ull b eating in this workout time, no matter the 200g, WONT digest as fat because you have it partitioned to ur muscles.

just remember, partitioning is the key to this pre, during, and post-w carb strategy. read the article and ull find that none of the people gained fat, in fact they lost fat and gained muscle simply due to what? thats right, partioning.

on a side note, im sure the 'insulin dependent' thing really shoudn't be a big deal due to the fact that you should probably be eating low insulin every day anyway besides morning and mid-morning meals and workout meals; there really is no reason y u should have high insulin foods at any other time of day. that is unless of course u want to get fat.

[B.b. in stress!]

here big ragu, read these if ur still unclear about proper nutritional eating:
- http://www.t-nation.com/readTopic.do?id=460048
- http://www.t-nation.com/readTopic.do?id=460051

- http://www.t-nation.com/readTopic.do?id=461927
- http://www.t-nation.com/readTopic.do?id=460539

- http://www.t-nation.com/readTopic.do?id=459474
- http://www.t-nation.com/readTopic.do?id=465979

the first two sets of articles pretty much explain my argument. i recommend everyone on this board read these. and just remember, no matter what people say, a calorie is NOT a calorie!

[BigRagu]

i know how to eat correctly.

and i'm not scared of the fat gain i was more worried about the insane spike in insulin.

and why should i be keeping my carbs low? if your bulking u need them.

i usually taper my carbs down from morning to night. high in the morning low b4 bed

[ElMariachi]

Originally Posted by Intenceman

Thanks a lot for that, was going to attend, but was sleeping, recupping from my week. The mid workout shake is interesting, not sure if I could keep one down, lol. The allergiic thing is nonsense. Dennis James is unreal! Why he isn't a top 3 perenially is a mystery to me- big, symmetrical and cut. Good lines too. Me no get it?

I did it. Here's an ideal midworkout shake that Milos has advocated in the past. Actually, he advocates 3 of these, 1 prior to workout, 1 during and 1 postworkout.


1 Scoop Orange Vitargo(From Prof Supps)
1 Scoop Primal EAA from Primaforce
1 Scoop Micronized Creatine Mono


The only carb source I would use is Vitargo or waxy maize, as just about any other bloats the heck out of me.

[BigRagu]

Originally Posted by ElMariachi

I did it. Here's an ideal midworkout shake that Milos has advocated in the past. Actually, he advocates 3 of these, 1 prior to workout, 1 during and 1 postworkout.


1 Scoop Orange Vitargo(From Prof Supps)
1 Scoop Primal EAA from Primaforce
1 Scoop Micronized Creatine Mono


The only carb source I would use is Vitargo or waxy maize, as just about any other bloats the heck out of me.

so is this the mixture he reccs or was it the 50g protien/92 carbs dex/malto

i have no probs with dex/malto so it really dosn't matter to me

[B.b. in stress!]

Originally Posted by BigRagu

i know how to eat correctly.
and why should i be keeping my carbs low? if your bulking u need them.

http://www.t-nation.com/readTopic.do?id=1268956

srry i had the impression that many people on these boards don't know the proper nutrient timing