🔖 Basal Metabolic Rate – How to estimate and how to use it

🔥Basal Metabolic Rate, or BMR for short, is the term used for the rate of energy expenditure per unit time by endothermic animals (including humans) at rest. In practical terms, metabolism consists of the processes that the body needs to function, such as breathing, blood circulation, controlling body temperature, cell growth, nerve and brain function, and contraction of muscles. BMR affects the rate that a person burns calories and ultimately whether that individual maintains, gains or loses weight.

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#Article #Training #Didyouknow #Nutrition

​​🔖 Pro tip: EOD aka "Every Other Day" administration of HGH

❗️Everyday injections drastically lower the body's sensitivity to its own endogenous GH pulses.

📣 In one of the clinical studies, the dose was doubled on an every-other-day (EOD) schedule, resulting in the same total dose per week between the two subgroups. Desensitization occurred in response to everyday dosing, unlike with the EOD protocol.

⏱ GH itself has a short half-life when injected IV—the optimal route of administration—but injecting it IM or subQ leads to slow, sustained release and elevation above baseline levels for 12–24 hours, which is the same as continual administration from the perspective of your receptors. This leads to dramatic target tissue desensitization that persists for well over a year.🔥

💡For enhanced benefits, HGH administration for bodybuilding, muscle growth, fat burning, and antiaging purposes should adhere to every-other-day dosing to maximize results and prevent tolerance in target tissue receptors. EOD dosing for reduced tolerance—maintaining heightened sensitivity to both exogenous HGH and the body's own endogenous production—has been shown to yield far better long-term results than everyday administration.

❕ EOD administration maintains heightened sensitivity to both exogenous hGH and the body's own endogenous production compared to the everyday injections while the week dosage remained the same.

✅ Practically the double dosage of HGH should be taken within one day with a span of around 8 hours. Example in the morning and evening and next day should be passed. This administration prevents tolerance in GH receptors and maximize long term results.
Please note that the week dosage remains the same.

#Protip #Harmprevention #Health #Protocol

​​🔎 Under the scope: Ligandrol (LCG 4033)

Ligandrol is an oral nonsteroidal compound that can stimulate muscle growth while having minor side effects compared to steroids, thus making it interesting for people that don’t want to use steroids or don’t want to deal with as many sides.

👨🏼‍🔬Theory
Ligandrol is a selective androgen receptor modulator, or SARM, that unlike steroids, can target specific tissues of the body (muscles and bones), promoting significant lean muscle mass enhancement and an improvement in bone density, all while preventing estrogen conversion due to its non-aromatic composition.

✔️Pros
❕Can be stacked with other SARMs for improved efficiency both for cutting (Ligandrol + Nutrobal + Cardarine) and bulking (Ligandrol + Cardarine + Osterine) 🔝.
❕Helps with cardiovascular conditioning 🏃🏻.
❕Assists the burning of stubborn fats 🔥.
❕Has minimal side effects when compared to steroids .
❕Doesn’t aromatize, so no AIs needed during the cycle.

❌Cons
❗️Banned by WADA and FDA (will get caught in anti-doping) 📉.
❗️May cause a bad lipid profile and affect the liver (if taken in high doses) 🥦.
❗️May suppress natural testosterone production (if taken in high doses).

#Underthescope #Bodybuilding #Testosterone

​​🔖 Pro Tip: Reducing Scar Tissue Formation with Foam Rolling and Myofascial Release

🥇Foam rollers or Beastie Balls are essential home items used for destroying scar tissue at the injection site. About 2-5 minutes, several times a week is sufficient. However, as you exercise and build larger muscle fibers, you will definitely want to use them more often.

✅If possible, supplement your home treatment with an Active Release Technique (ART) deep tissue massage delivered by a professional massage therapist twice a month.
It's also an excellent supplement for improving strength and flexibility.

💡Scary as they may sound, the words “scar tissue” mean nothing more than "fascial adhesions". These are small micro-traumas formed in the muscle by years of local injection. They are barely noticeable, but having an Active Release Massage Therapist (ART) dissolve them is a good practice to keep them from solidifying over time. The use of foam rollers and Beastie Balls also serves as a personal remedy.

#Protip #Harmprevention #Bodybuilding #Health #Didyouknow

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​​🏋🏼‍♂️ Training Pro Tip: Learn your moves first

🥇For any given movement or exercise, focus first on form and technique, always trying to perform a full range of motion. This goes for the simple, single joint exercises all the away through to the heavy, multi joint compound exercises.

✅ Making sure you have near-perfect form before advancing to heavy weights will help you in creating a proper mind-muscle connection, will keep you from getting injuries and trust me when I say this, will make you progress faster in both getting stronger and achieving a better physique.

💡 Only when you can consistently perform a high quality, safe movement should you think about compromising form for increased intensity, like cheating, adding body momentum, going to failure (as your form will degrade on those last reps no matter what you do), etc.

#Protip #Bodybuilding #Training

🔖 Trenbolone - Some of its lesser-known benefits

🧐Trenbolone was first synthesized in 1963 and quickly became a bodybuilder’s favorite in the next few decades. Nowadays, it’s almost impossible to find a BB who hasn’t heard of, tried or consistently used it for cutting, bulking, or even both.

ℹ️ Being part of the nandrolone group, this 19-nor steroid has a precise combination of attributes which provide amazing results, with some users claiming it’s unparalleled at improving their physiques. Typically, trenbolone is recognized by its ability to provide substantial gains in lean dry muscle tissue and its strength building capabilities, but in this article, we will go over some of the lesser-known qualities of trenbolone.

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#Article #Training #Didyouknow #Harmprevention #AAS #Steroids

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​​🔖 Pro Tip: Want to build and keep more muscle? Stay hydrated!

💧Did you know that, specially after you lift, taking in enough fluid can be the difference between muscle gained and an opportunity lost? We are surprised how many people ignore this simple fact...

❕Recent research has debunked the myth that you need to eat immediately after training (in the so-called nutrient window), but more and more importance has been given to water intake.

🔎 One study by Journal of Applied Physiology concluded that inadequate post-workout hydration leads to increased levels of cortisol, epinephrine and norepinephrine , stress-related hormones that can inhibit muscle growth.

✅ High intensity training such as weightlifting takes a toll on your body, and the best way to enter an anabolic state after the session is by making sure you finish your workout in a fully-hydrated state.

#Protip #Bodybuilding #Harmprevention #Didyouknow

​​🔎 Under the scope: DHB (dihydroboldenone or 1-testosterone cypionate)

DHB, or dihydroboldenone, is a potent steroid that delivers quality results to a wide variety of athletes such as bodybuilders, runners and cyclists. This compound is known to be among the most potent steroids that provide real solid gains, not just bloat that soon goes away.

👨🏼‍🔬Theory

Dihydroboldenone is a synthetic androstane steroid and a derivative of dihydrotestosterone (DHT), being a 5-alpha reduced version of boldenone, hence its name. It features an anabolic to androgenic ratio of 200/100, suggesting its muscle building effect is twice as powerful as that of testosterone, mg for mg, while featuring no estrogenic effects, unlike its parent hormone.

✔️Pros

❕Strength and endurance gains, allowing for harder and longer workouts. 🏃🏻
❕Little to no water retention, so any gained muscle is real dry muscle. 💪🏻
❕Can be used by females in lower dosages. 👩🏻
❕Available in both injectable and oral forms, so it can be administered flexibly. 💊💉
❕As with many other DHT derivatives, works very well in conjunction with other compounds, providing that 3D hard sculpted look.

❌Cons

❗️ High post-injection pain reported by many users, with some claiming it will last for up to 7 days after administration. 😬
❗️Being a DHT derivative, it will act on hair follicles if the user has the genetic factor, possibly causing hair loss due the acceleration of androgenetic alopecia. 🧑🏻‍🦲
❗️Many users report better results with other DHT compounds such as Primobolan, which is more expensive. 💰

#Underthescope #AAS #Harmprevention #Bodybuilding

​​🔖 Top reasons for failed body transformations

As a new year approaches, so do the “body transformation” resolutions. However, have you ever thought about what made you fail the years past? Let’s go over some of the top reasons as to why a body transformation may fail:

❗️Your math is off: as odd as it may sound, some people gain weight after they embark on a fat loss regimen. How does it happen? Well, the majority of people vastly overestimate the amount of calories they burn 🔥 during a workout, so they think they can eat much more calories than they’re using throughout their days; 🍟

❗️ The ball-drop: so, you’ve been dieting and doing everything right for a while, but one day you finally give in to the cravings and eat a couple of donuts or a chocolate bar.🍫 That’s completely normal and happens to pretty much all of us. Now instead of just accepting it 🙅‍♂️ and going back on track, you feel like all you’ve done is ruined and start eating everything that crosses your path; 🧟

❗️The dietary digressions: be it in the form of a cheat day, a refeed or simply a more caloric, tasteful meal, these dietary digressions serve mainly three purposes:

🔥to prevent metabolic slowdown and rebound binging,
💪to reload glycogen stores and
🧘‍♂️to give yourself a psychological break

However, overdoing a dietary digression or doing it too often will lead to failure, especially because the fatter you are, the worse is your response to excessive eating, as insulin sensitivity tends to be poorer. Try to go for the minimum amount of food necessary to do the job. 🍽

❗️Hidden Calories: many products have “no sugar added” or “no fat added” in their labels, but their natural occurring calories are just too high to ignore. Also, “low-impact carbs” such as sugar alcohols 🥃 in the form of maltitol, glycerol, mannitol and sorbitol still contain a high caloric content and may trick you into ingesting more than you need to achieve your goals. For example, a protein bar can have 30g of carbs, being 2 grams of sugar, 5 grams of fibers and 13 grams of sugar alcohols, adding 120kcal without you even noticing. Another big villain in hidden calories are the sweetened beverages 🥤, as these are loaded with sugar and go down pretty easily together with a meal.

❗️Doing everything you can too soon: be honest, you’ve suddenly cut your calories to almost nothing in the past, started working out everyday and taking everything to try and lose weight only to find out you had plateaued after a while and had nowhere else to go, right? Well, the body needs time to adapt, so always try making one change at a time and doing it progressively and incrementally, so you’ll always have something else to do in forcing your body to adapt to a new, leaner and healthier self. 🏋🏼‍♂️

❓One more reason is on the photo, but we won't comment that. 🙃

#Protip #Bodybuilding #Training #Health

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🔖 Is a test-only cycle the best first cycle?

👀 Anyone’s first steroid cycle is often the most exciting one, as the person doing it is probably super dedicated at that point, doing everything they can to maximize their results.

🧬Also, the first steroid cycle will catch the androgenic receptors in a “virgin” state, and as such it will be able to sensitize them in a very strong way with low doses of steroids, making it easy to gain 20 all the way up to 30lbs even if the person has limited knowledge of steroids, nutrition and training. This shows just how powerful a first cycle can be. 💪

❓However, as you plan your first cycle, you’re faced with a simple yet very important question: which steroid (or steroids) should you use? Well, most people you ask will tell you to go with a test-only first cycle, and here are a few reasons as to why

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#Article #Harmprevention #AAS #Steroids #Cycles

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#GymLadies

​​🔖 EPOC – The calories you burn out of the gym

Sometimes referred to as the afterburn effect, EPOC, or “Excess Post-exercise Oxygen Consumption”, is a body’s tendency to burn calories after certain types of exercise, beyond what it burns in the workout itself. This effect can be especially useful for those trying to lose fat and cut some weight.

This happens because after a workout there are several functions your body has to perform:
✅ Regulating respiration and heart rate back to normal.
🪣Clearing waste metabolites present in your tissues and refilling them with fuel molecules.
🩸Re-oxygenating blood and organs.
🩹Repairing damaged muscle and connective tissues.

All this activity raises resting metabolic rate by a significant amount, meaning your body will spend more calories than it normally would. So, in practical terms this is the definition of EPOC: the extra energy a body will burn as it restores and repairs after a heavy workout.

🧐 What types of workouts can trigger the highest EPOC response?
The answer for that is not simple, since oxygen consumption can only be measured with special equipment, such as a lab mask made for that purpose. However, the consensus is that - short, high intensity workouts will provide the highest EPOC per minute when compared to longer, steady-state workouts. Good examples are HIIT sessions or low-rep-heavy-sets weight training. 🔥

❗️Please keep in mind that this is not a license to binge, as EPOC only acts a complimentary effect in fat burning, it generally corresponds to anywhere between 6 to 15% of the calorie expenditure of the workout itself. It may not sound like much, but if you consider six 600kcal workouts in a week, we’re talking about 216 to 450 extra calories spent while out of the gym, which is quite significant when put together with a balanced, calorie-restricted diet.

#Bodybuilding #Training #Didyouknow #Calorie