ALCHEMY 101- Blap's Journey Through The Generic

[Blap Blaow]

ALCHEMY 101:
A LOG OF BULK POWDERS



Welcome one and all!!

As the title may, or may not, suggest this will be a little journey of mine through the generic products that are bulk powders. Not only do I think it’ll be an interesting personal experiment but an opportunity for me to learn about the effects of these products and help others out a little with my experiences. Hopefully I’ll not only figure out effective doses and combinations of these bulk powers for myself be able to help out others a little.

I also think it’ll make a nice change from all of the ‘fancy’ logs with their ‘fancy’ products going on right now. Yeah, I’m just jealous…

[CONTROLLED LABS]

looking forward to this one blap.

[Blap Blaow]

CREATINE ETHYL ESTER:

Creatine ethyl ester is creatine monohydrate with an ester attached. The attachment of an ester is significant, because esters are found in the fat tissue of animals. But, why is this important? What role does this have in the absorption of creatine?

All substances that you put into your body will affect its operation. There are three ways that substances can affect a cells operation. They are:

1. Ligand binding to protein receptor sites.
2. Secondary messenger / metabotropic systems
3. Passive permeation of the cell wall via lipids

When a substance enters the body and affects the bodies operation, it is known as a ligand. The **** and dendrites of the cell have protein receptor sites to which ligands can bind. The process of a ligand binding with a receptor site is akin to a lock and key: only keys of a certain shape work with certain locks. When they work and cause the cells stimulation they are called agonists. When they block the cell from functioning they are called antagonists.

When a ligand binds with the receptor site of a target cell, the cell, in the simplest of cases, changes its shape, opens up its ion channels and changes its function. In so-called "secondary messenger" or metabotropic cells, the ligand binds with the receptor site and an internal protein known as a g-protein is released. This released protein then binds to an internal site inside of the cell, and then the cell changes its behavior by opening its ion channels. Cells that operate in this way are known as metabotropic cells because their operation requires metabolic energy.

Passive permeation is a process that describes the diffusion of a substance across a cell membrane through the use of lipids as transport mechanisms. Because no "work" is being done by the cell in this model, this model is called passive permeation.
Creatine monohydrate utilizes lipids to permeate the cell wall and enter the cell. Because of this, the esterification of creatine, and the presence of esters in animal fat tissue, becomes significant.

Creatine monohydrate is semi-lipopholic. This means that it inefficiently uses fat as a transport mechanism. The esterification of substances will increase their lipopholic abilities, and thus esterified creatine will use fat more efficiently to permeate the cell wall and exert its effects upon cellular function than its unesterified creatine monohydrate counterpart.

This means, simply, that not only will dosage requirements be lower, but the absorption of esterified creatine will be increased and the infamous "creatine bloat" will be eliminated!

L-TYROSINE:

L-tyrosine is a nonessential organic amino acid that is a building block of protein. It is an organic amino acid due to the presence of a carbon atom in its makeup.
It is a precursor of the neurotransmitter dopamine, as well as a precursor to the adrenal hormones norepinephrine and epinephrine.1 The body can make Because L-tyrosine is a precursor of Dopamine, supplementing with L-tyrosine may heighten mental alertness, increase feelings of well being, decrease feelings of depression, and offset physical and mental fatigue.3,4

TAURINE:

Taurine is an amino acid like glutamine that is earning more and more respect from bodybuilders and protein scientists.

While taurine generally is the second most abundant amino acid in muscle, in several metabolic conditions, some muscle biologists like Eric Serrano, M.D., have determined that it, not glutamine, is the most voluminous amino represented in striated type 2 muscle fiber! Taurine has several critical functions and can act similarly to creatine in that it expands your cells by helping the muscle cell itself hold more water, increasing cell volume. For a lifter or bodybuilder, this is significant because expanded muscle cells can boost hydration resulting in a higher rate of protein synthesis and bodybuilders will appreciate the increased appearance of muscle fullness.

Additionally, another 'theory' is that taurine preferentially enhances interstitial contractile leverage and this may aid the lifter in handling heavier weights.
Nowadays, you will often find taurine added to creatine or amino acid preparations in bodybuilding supplements for a heightened effect. The best time to consume these combinations might be 30 minutes before training and again immediately after.

L-LEUCINE:

L-Leucine (C6H13NO2) is an essential branched-chain amino acid (BCAA) that's broken down in fat structures. The other two essential BCAA's are L-Valine and L-Isoleucine.

L-Leucine can not be made by the body, and must be acquired through food or dietary supplements.

L-Leucine comprises about eight percent of the total amino acid count in your body's protein structures; it is the forth most concentrated amino acid in skeletal muscle tissue.

As one of the three BCAA's, L-Leucine is essential to your basic health. It has athletic and medical applications.

L-Leucine has many beneficial effects on sports performance. It helps preserve lean muscle tissue1, it supplies the body with energy when under stress (i.e. when engaging in athletic activity)2, it preserves muscle glycogen (glucose stored in muscle tissue used to power muscular contraction), it maintains nitrogen balance, and it enhances thinking abilities that can decline as physical activity becomes more intense.3 It also works to heal bone, skin and muscle tissue.

Additionally, L-Leucine may increase ****tropin (HGH - Human Growth Hormone) secretion - a hormone that may lead to healthier joints, a slowing (and possible reversal) of the ageing process, decreases in body fat, and increases in strength and muscle mass.

[Blap Blaow]

CITRULLINE MALATE:

Citrulline, although a non-essential amino acid, is not widely abundant in our daily diet. However, it plays a vital role in many important biological processes.

1. Increased NO Production

Of specific interest to all of us athletes in the trenches is it's role of regulating Nitric Oxide (NO). I mention this first only because the sport nutrition industry has been recently flooded with NO potentiating products comprised of L-Arginine and / or other Arginine salts, which until this day have been the most cost effective manner in improving NO function. It is well known in the scientific community that L-Arginine is a substrate for production of Nitric Oxide2, as well as catalyst for other metabolic reactions including its effects on insulin, various hormones and creatine synthesis.3

2. Reduces Lactic Acid and Ammonia

Here is something else you need to know about Citrulline... it is an intermediate in the Urea Cycle. The Urea Cycle is a system in the liver of carrier molecules and enzymes that convert nitrogenous wastes into urea and eliminates them from the body. The production and removal of urea is essential for the elimination of ammonia and toxic nitrogen metabolites. Ammonia is extremely toxic to all cells and excessive levels may even be fatal. Even in healthy athletes, the build up of ammonia can lead to extreme fatigue and dementia.6 It also reduces glycogen formation, and inhibits the energy cycle. Obviously this is what every athlete wants to avoid!

3. Increases ATP and Phosphocreatine Recovery

No doubt there is a lot to get excited about when it comes to the performance enhancing potential of Citrulline Malate and how it works. Another study showed yet another way Citrulline Malate can benefit athletes - by increasing aerobic energy production.9 Studies show subjects using Citrulline Malate have an increase in the rate of muscle ATP (Andenosine Triphosphate, the major energy source within the cell) production during exercise and greater phosphocreatine recovery after exercise. So taking Citrulline Malate may result in muscles that can keep on going and going... completely smashing the aerobic threshold! These effects are more than likely mediated by the malate portion of the Citrulline Malate compound.

BCAA’s

Among the most beneficial and effective supplements in any sports nutrition program are branched chain amino acids. These are the essential aminos leucine, isoleucine, and valine.

Although these supplements have been around for a long time and the scientific understanding in the exercise performance benefits of BCAA supplementation is rich many people don't know exactly how they exert their effects or how and when to use them properly.

You probably know that amino acids are the building blocks of protein. When you eat a protein food, it gets digested in the stomach and intestine into individual amino acids and short chains of amino acids that are small enough to be absorbed into the bloodstream. These amino acids have far reaching effects in the body from building and repairing tissues, to producing chemicals that enable our brains to function optimally.

The essential branched chain amino acids (BCAA's) are of special importance for athletes because they are metabolized in the muscle, rather than in the liver. Here's how this works: After digestion once protein is broken down into individual amino acids these aminos can either be used to build new proteins or be burned as fuel to produce energy.

Additional information taken from Beast’s article on Xtend

…The metabolic effects seen from ingesting free-form amino acids are different from ingesting the same amino acids when they are in a whole protein (peptide bond). The rapid flushing of the system with the particular amino acid exerts a much more powerful activation of its target pathways….

…Free-form amino acids are absorbed quicker than whey, and as stated above, whey will not flood your bloodstream with BCAA as quick as ingesting free-form BCAA…

GREEN TEA EXTRACT

Green tea (Camellia sinensi, Epigallocatechin Gallate [EGCG]) originated in China, and it is believed to have been in use for over four thousand years.
Green tea contains many polyphenolic antioxidants and is widely consumed the world over.

Green tea is a remarkable substance that is utilized by the body in many ways.
Green tea has been widely recognized as an effective way to protect skin from ultraviolet light radiation, and protect against many different cancers including stomach, ovarian, colon, oral, prostate, breast and cervical cancers.

It is used by the body to reduce harmful intestinal flora, while increasing beneficial intestinal flora, to help prevent cancer, reduce oxidative stress in smokers and non-smokers, as well as acting as a powerful antiinflamatory.
Green tea has been shown to dramatically increase antioxidant levels from a single dose, preserve good cholesterol, encourage the death of cancerous cells, and even inhibit the formation of cavities.

As if the above listed benefits were not enough, research has suggested that green tea can interfere with the AIDS virus, combat cancer, offer the brain protection, and even increase life span!

When used in conjunction with anti-cancer medications green tea has been shown to have synergistic effects. Green tea has also been used successfully as a weight loss agent, due to its ability to cause rapid fat loss.

Although it is widely believed that consuming green tea with milk or other dairy products does not negate its beneficial effects, research has shown that drinking green tea with these addatives does not result in a loss of its benefits. Some have also believed that drinking green tea increases ones risk for developing gastric cancer. Recent research has demonstrated that no link exists.

Although we know much about Green Teas positive effects, there is still much that we do not know. The potential that green tea does other helpful things is very probable. Exciting research continues into this wonder-supplement.

FISH OIL:

Eating oily fish on a regular basis is not appealing to most people. Not only that, oily fish are not easily available in many parts of the country. However, fish oil supplements offer a convenient and easy way to get the benefits of fish oils.

Fish oils are derived from the fat of deep-sea, cold water fish and are a natural source of Omega-3 Essential Fatty Acids (EFAs). Omega-3 is an important nutrient for maintaining a healthy brain and nervous system. Fish Oils themselves are said to contribute to healthy heart function and joint flexibility as well as supporting brain, nerve, and visual function.

A premium fish oil naturally supplies the Omega-3 fatty acids EPA and DHA.

[Blap Blaow]

FLAXSEED POWDER

Flax seeds are a great source of fiber, lignans, protein, fat, vitamins, and minerals. We will examine each of these nutrients.

Fiber

Flax seeds are an excellent source of fiber. They contain both soluble and insoluble fiber. They also contain a special fiber called mucilage. Mucilage helps stabilize blood sugar levels, and is a natural laxative.

Lignans

Lignans are natural plant chemicals. Flax seeds are the richest source of lignans.
Lignans boost the productions of a substance attached to estrogen and carries it out of the body.
Researchers also believe lignans to have antioxidant properties. Flax seed has 75 to 800 percent more lignans than other vegetables and grains! Making flax seed worth the investment.

Vitamins and Minerals

The vitamins and minerals found in flax seeds are zinc, iron, vitamin E, carotene, B-group vitamins, magnesium, calcium, sulfur, potassium, phosphorous, manganese, silicon, copper, nickel, molybdenum, chromium, and cobalt.

Protein

For every 100 grams of flax seeds, you get about 25-30 grams of protein, which is great considering the other nutrients you get along with this. Fat
Flax seed is one of the best sources for the essential fatty acid alpha linolenic acid. Alpha linolenic acid is so important for bodybuilders because it "enhances insulin sensitivity within muscle cells." (1) This omega-3 fatty acid also has many other beneficial effects:
So What Does All of This Mean For Bodybuilders?
• Reduced Body fat
• Enhanced Performance
• Shortened recovery time
• Good source of energy
• Reduced muscle soreness
• Increased utilization of oxygen
• Increased utilization of other nutrients
• Overall better health
• And what do all of those lead to? MORE MUSCLE!

SAN R-ALA:

R-Alpha Lipoic Acid (R-ALA/R-isomer) is the biologically active form of alpha-lipoic acid (ALA/RS-isomer) that has demonstrated to possess all beneficial properties for acting as a natural substrate in damaged cell metabolism and glucose disposing, while optimizing the actions of insulin. R-ALA also scavenges reactive oxygen species and has clinically proven to recycle glutathione, one of the bodies most important cell regulators for maintaining a healthy life style.
As a note, regular alpha-lipoic acid (ALA/RS-isomer) actually contains almost 50% of the natural R-isomer and close to 50% of the synthetic S-isomer. Almost all therapeutic mechanisms are found only in the R-isomer of ALA. It is therefore that SAN decided to release a 100% R-ALA for those individuals who are interested to supplement with the natural and biologically active form of ALA (R-isomer) instead of the synthetic ALA (RS-isomer) sold by most nutraceutical companies today.

Information on SAN R-ALA taken from SAN write up.



All information extracted from Clayton South’s Health Fact’s (unless otherwise stated) and as such by no means be taken as definitive and only serve as an introduction to these products. Please do your own research before experimenting with anything you’re gonna put in your body.

[Blap Blaow]

looking forward to this one blap.

Thanks Tank

I should've really sub-headed it 'Diary of a Poor Man'

[Blap Blaow]

DAY 1
27th February 2006
Back, Traps, Biceps, Forearms
(11 sets- low volume)


PRE-WORKOUT:
1g L-Tyrosine 1 HOUR PRE-WORKOUT
1g Taurine 1 HOUR PRE-WORKOUT
0g Leucine PRE-WORKOUT
1.5g Citrulline Malate PRE-WORKOUT
2g Creatine Ethyl Ester 1 HOUR PREWORKOUT


PRE/ DURING/ POST WORKOUT:
3.5g Leucine*
1.75g Isoleucine*
1.75g Valine*
2.5g Glutamine*
1g Citrulline Malate
*as contained in 2 scoops Xtend


POST-WORKOUT:
0g Leucine POST-WORKOUT
0g Citrulline Malate POST-WORKOUT
0g Creatine Ethyl Ester 1 HOUR POSTWORKOUT


THROUGHOUT THE DAY:
600mg Green Tea Extract (95% polyphenols)
5g Fish Oil
2g Flaxseed Powder
300mg SAN R-Ala
Multivitamin
Whey Protein Concentrate
Milk Protein Concentrate



NOTES:

If you pay attention the amounts I took today were REALLY low. The reason for that is both simple and stupid. Without paying attention I put all of the ingredients into my pre-workout shake. BIG mistake. I got through about half and nearly vomited!! Citrulline malate and CEE don’t make for a pleasant mix, and after that I couldn’t stand to look at another white powder. Oh well, we live and learn…

[Blap Blaow]

DAY 2
28th February 2006
Legs, Calves
(8 sets- low volume)


PRE-WORKOUT:
2g L-Tyrosine 1 HOUR PRE-WORKOUT
2g Taurine 1 HOUR PRE-WORKOUT
0g Leucine PRE-WORKOUT
3g Citrulline Malate PRE-WORKOUT
3g Creatine Ethyl Ester 1 HOUR PREWORKOUT


PRE/ DURING/ POST WORKOUT:
3.5g Leucine*
1.75g Isoleucine*
1.75g Valine*
2.5g Glutamine*
1g Citrulline Malate
*as contained in 2 scoops Xtend


POST-WORKOUT:
0g Leucine POST-WORKOUT
3g Citrulline Malate POST-WORKOUT
3g Creatine Ethyl Ester 1 HOUR POSTWORKOUT


THROUGHOUT THE DAY:
600mg Green Tea Extract (95% polyphenols)
5g Fish Oil
2g Flaxseed Powder
300mg SAN R-Ala
Multivitamin
Whey Protein Concentrate
Milk Protein Concentrate



NOTES:

Off to a much better start. Scooping the stuff straight into my mouth is definitely the way forward!!

I didn’t notice anything out of the ordinary today at all whilst lifting except this HOT chick. She was HOT!! And she stands out with all of the Eastern European power lifters at my gym!!

No DOMS from yesterday whatsoever which is very nice but not entirely unexpected with a low volume workout.

[cocoapi]

Cool log.

Are you using bulk bcaa's and just using the same amount that's in 2 scoops of xtend, or are you just using xtend. If it's bulk bcaa's, what are you mixing it with?

Thanks.

[Blap Blaow]

thanks!!

Actually I am using Xtend- it's my only 'cheat' product at the moment (and I definately need it to wash down some of those nasty ass powders!!). As the log goes on I may mix Xtend with bulk BCAA's in a 1:1 ratio and even add EAA's.

[Oak the Toke]

I didn’t notice anything out of the ordinary today at all whilst lifting except this HOT chick. She was HOT!! And she stands out with all of the Eastern European power lifters at my gym!!

If she sees you with all your white "powder" she might think its coke, get all wet, cream her little boy shorts, and give ya head in the locker room.

Sweet log Blap. I'll definately be following. Man, after a while you're probably gonna get sick of all those bulk powders. It might become like your own episode of Fear Factor (not sure if you get that show over there). Good call on the Xtend, you need a reward after injesting the rest of the bulks.

Keep up the good work.

[Laxman11]

subscribed!

[Blap Blaow]

If she sees you with all your white "powder" she might think its coke, get all wet, cream her little boy shorts, and give ya head in the locker room.

Exactly what I was thinking (except the bit about head!). I have to check my face in the mirror before I leave my house to check for white 'residue'.

Sweet log Blap. I'll definately be following. Man, after a while you're probably gonna get sick of all those bulk powders. It might become like your own episode of Fear Factor (not sure if you get that show over there). Good call on the Xtend, you need a reward after injesting the rest of the bulks.

Keep up the good work.

subscribed!

Thanks guys!

Yeah, we get Fear Factor! Both US and a crappy UK version

[jer @h2o]

Sounds like a great log. I'll definately be checking it out.

So, are you putting the bulk powders right in your mouth and chasing them an hour before workout, then mixing your Xtend to sip on the way/during/after your workout?

[Blap Blaow]

Sounds like a great log. I'll definately be checking it out.

So, are you putting the bulk powders right in your mouth and chasing them an hour before workout, then mixing your Xtend to sip on the way/during/after your workout?

Thanks

Yes, that's exactly what I'm doing- although, I've found I have to use water to chase down the powders as a normal pre-workout shake is too thick (even in water) to wash the taste away quick enough. So I take my pre-workout shake right after.

[Blap Blaow]

By the way- I picked up some Vitamin C Ester (since regular Vitamin C supplements give me bright orange diarrhea ) this morning so I'll be including it as of today.

If anyone has any suggestions on other bulk/generic products they'd like to see incorporated I'm more than happy to take them on board

[jer @h2o]

By the way- I picked up some Vitamin C Ester (since regular Vitamin C supplements give me bright orange diarrhea ) this morning so I'll be including it as of today.

If anyone has any suggestions on other bulk/generic products they'd like to see incorporated I'm more than happy to take them on board

How much Vitamin C do you take at a time to make that happen?

And, i hear you with that horrid taste of some bulk sups, I've taken citrulline and cee together before and it's a rough taste.

[turkish]

If anyone has any suggestions on other bulk/generic products they'd like to see incorporated I'm more than happy to take them on board

You want generic? How'bout something from Generic Labz? People are dying to get some feedback on Mega-TRN.

[Blap Blaow]

How much Vitamin C do you take at a time to make that happen?

I've used 1000mg tabs, which I've bitten into pieces as small as 250mg- always with the same result.

And, i hear you with that horrid taste of some bulk sups, I've taken citrulline and cee together before and it's a rough taste.

...and when they get into your oats it's so much worse

[Blap Blaow]

DAY 3
1st March 2006
Rest day


MORNING:
2g L-Tyrosine
2g Taurine
0g Leucine
3g Citrulline Malate
3g Creatine Ethyl Ester



THROUGHOUT THE DAY:
0g Leucine
3g Citrulline Malate
3g Creatine Ethyl Ester
600mg Green Tea Extract (95% polyphenols)
5g Fish Oil
2g Flaxseed Powder
300mg SAN R-Ala
500mg Vitamin C Ester
Multivitamin
Whey Protein Concentrate
Milk Protein Concentrate



NOTES:

A solid rest day (if that’s possible). The only soreness I have is in my calves along with a slight tightness. My upper legs feel great which is great but not entirely unexpected with another low volume leg workout yesterday. Very pleased that my lower back has completely recovered from dead lifting on Monday (there was some definite soreness back there I forgot to report).

I was very surprised (pleasantly) with my excellent digestion today! None of the supplements seem to be having an adverse effect on my GI tract so I think I’ll up the Taurine a little in the morning. This is also great news for the new C-Ester which I think I’ll double up to 1g on tomorrow.

Since I'm experiencing minimal soreness at the moment I think I'll wait until next week to start incorporating the Leucine- when I'll be working at a slightly higher volume.

[turkish]

You want generic? How'bout something from Generic Labz? People are dying to get some feedback on Mega-TRN.

Hey you lousy brit, nothing to say about that?

[Blap Blaow]

Hey you lousy brit, nothing to say about that?

hahahaha! I think stacking CEE and Citrulline Malate are about as hardcore as things are gonna get for me at the moment! Forget steroids, you're not a man until you can down that death water!

[cocoapi]

Forget steroids, you're not a man until you can down that death water!

LOL.

[vegHead]

nice blap this is interesting ill watch it. Yeah I gotta agree bulk cm and cee together is quite an interesting taste, just wait til you mix in some bulk bcaa's with them, delicious anyway good luck man

[Blap Blaow]

DAY 4
2nd March 2006
Chest, Shoulders, Tris
(11 sets- low volume)


PRE-WORKOUT:
2g L-Tyrosine
3g Taurine
0g Leucine
3g Citrulline Malate
3g Creatine Ethyl Ester


PRE/ DURING/ POST WORKOUT:
3.5g Leucine*
1.75g Isoleucine*
1.75g Valine*
2.5g Glutamine*
1g Citrulline Malate
*as contained in 2 scoops Xtend


POST-WORKOUT:
0g Leucine
3g Citrulline Malate
3g Creatine Ethyl Ester


THROUGHOUT THE DAY:
600mg Green Tea Extract (95% polyphenols)
5g Fish Oil
1000mg Vitamin C-Ester
2g Flaxseed Powder
300mg SAN R-Ala
Multivitamin
Whey Protein Concentrate
Milk Protein Concentrate



NOTES:

Not a particularly exciting day. Upped my Taurine to a massive 3g without suffering any ill GI effects which was nice. However this didn’t really translate to any noticeable effects just yet. Still early though.

Also managed to bump up my vitamin C-Ester without any stomach issues either, which is excellent. Almost makes me want to try regular Vit-C again, so maybe I’ll do that at some point.

Chest felt a solid pump today, although my tris were a little lacking in the ‘pumps’ department. However, it’s still a low volume week so we’ll see how things go when I up the ante a little next week.

VERY pleased to note no soreness whatsoever today. Recovery appears to be excellent already.

[Blap Blaow]

DAY 5
3rd March 2006
Back, Traps, Biceps, Forearms
(11 sets- low volume)


PRE-WORKOUT:
2g L-Tyrosine
3.5g Taurine
0g Leucine
3g Citrulline Malate
3g Creatine Ethyl Ester


PRE/ DURING/ POST WORKOUT:
3.5g Leucine*
1.75g Isoleucine*
1.75g Valine*
2.5g Glutamine*
1g Citrulline Malate
*as contained in 2 scoops Xtend


POST-WORKOUT:
0g Leucine
3g Citrulline Malate
3g Creatine Ethyl Ester


THROUGHOUT THE DAY:
600mg Green Tea Extract (95% polyphenols)
5g Fish Oil
1000mg Vitamin C-Ester
2g Flaxseed Powder
300mg SAN R-Ala
Multivitamin
Whey Protein Concentrate
Milk Protein Concentrate



NOTES:

Again, upped the Taurine just a touch. I think I’ll continue to increase up until ~5g (assuming I have no tummy issues!).

Everything else pretty much remained on point. One this to note was an almost crippling lower-back pump after my second (and final) set of deadlifts. The crippling effect may have been a cumulative effect alongside a busting bladder and exploding kidneys (the only toilet was occupied) but the pump was definitely there. The excruciating part lasted about 30 seconds but I had a mild back pump the rest of the night.

To my surprise I didn’t have any tricep soreness from yesterday’s workout whatsoever. My chest progressively became sorer over the course of the day (as normal) but at it’s peak was still faaaar below what it is normally. Very solid recovery so far.

[Blap Blaow]

nice blap this is interesting ill watch it. Yeah I gotta agree bulk cm and cee together is quite an interesting taste, just wait til you mix in some bulk bcaa's with them, delicious anyway good luck man

thanks tplant!!

Interesting? Plain nasty would be my choice of words!!

I'm still playing about with the least painfull method of taking these powders.

[Blap Blaow]

DAYS 6 & 7
4th & 5th March 2006
Rest


MORNING:
0g Leucine
3g Citrulline Malate
3g Creatine Ethyl Ester


THROUGHOUT THE DAY:
600mg Green Tea Extract (95% polyphenols)
5g Fish Oil
0g Leucine
3g Citrulline Malate
3g Creatine Ethyl Ester
1000mg Vitamin C-Ester
2g Flaxseed Powder
200mg SAN R-Ala
Multivitamin
Whey Protein Concentrate
Milk Protein Concentrate



NOTES:

Urgh. The weekend’s are normally cardio days but I was swamped with errands and something resembling a social life so I had to put the cardio on the back burner.

On Saturday I was surprised to wake up with a touch of soreness in my lower back, but nowhere else. I expected this to get worse over the course of the day but, to my surprise, it actually got a little better. Sunday morning I woke up with absolutely no soreness whatsoever. My recovery so far is astonishing. Let’s hope it continues as I move into higher volume workouts…

I’m also gonna order up some EAA’s soon and see how that goes. Looking around the board I’ve also seen some interest in Vitamin B5 so I may order some of that up. I have a touch of acne of my back so it’ll be interesting to see how that works (and not many people log their experiences with acne!).

[BigNorwegian]

Def. subscribing. Very interested in this, I will be paying close attention to this one Blap. I'm very curious to see how BCAA's will work out for you, I'm considering buying some bulk BCAA's while I cut to maintain my lean mass.

Good luck bro,
BigNorg

[Blap Blaow]

You're welcome as always BigNorg