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Pumba

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  5. Hvilke kosttilskud benytter I?

    in Ernæring

    Posted · Edited by Pumba

    pyyha....nu må jeg se om jeg kan huske det hele.

    Proteinpulver:

    Til lige efter træning samt til morgenmad (havregryn+pulver)

    Druesukker:

    Til lige efter træning

    Kreatin

    kører normalt 2 måneder on/off med 25 g loading og 10g i vedligehold, har det dog med at glemme det på ikke-træningsdage

    ALA

    Har ikke rigtigt haft tid til at køre det ordentligt, men håber snart at prøve 3g gennem længere tid

    Ingefær

    Godt mod luft i maven :bblush: og skulle vist også hjælpe med at optage mere protein.....glemmer bare altid at tage det :(

    *kigger lige rundt op skrivebordet for at se hvad der ellers ligge og flyder* :D

    Multivitamin

    Omnimin....glemmer derværre også at tage disse tit

    Koffeinpiller

    Engang imellem hvis jeg skal gi den en ekstra skalle eller er lidt træt

    Efedrin HCL

    Sammen med koffein....Se ovenfor

    Clen + ketotifen

    Til fedtforbrænding/lean bulking. Vil til at kører dette i 6-8 uger når jeg ikke tager kreatin. Er også supergode som sovepiller :tongue:

    Proteinbarer

    Når jeg er lækkersulten ;)

    SKAL PRØVES I FREMTIDEN:

    Glucosamine, MSM, chon****..... (det der der også skulle være godt til ledene)

    Det der Anyone snakkede om...

    GABA....skulle være super for søvnen

    NYC

    Bare for sjov (fedtforbræning)

    Yohimbine HCL

    Bare for sjov

    +sikkert en masse andre mystiske ting.....

    Hva kan man så konkludere af det.

    1. Jeg har en dårlig hukommelse :blink:

    2. Jeg bruger alt for mange penge på mystiske kosttilskud :o

    3. Jeg elsker at afprøve nogle nye sjove ting :)

    4. Det er SATME bøvlet at gøre ord til Bold text :(

  11. ALA

    in Ernæring

    Posted

    JEg har oplevet at jeg har følt at jeg har haft det lidt varmere, men har kun taget 400 mg af gangen før, bare lige for at se hvordan jeg reagerede på det.

    Men jeg har nu lige taget ca 800 mg sammen med ca 30 g druesukker + kreatin og er nu 5 min efter gået igang med en go protion pasta og tun. Så må jeg lige se om jeg reelt kan mærke en forskel.

  12. ALA

    in Ernæring

    Posted

    ALA er ikke lovligt i DK. du må gerne bestille det hjem til eget brug det er lovligt, men du må ikke sælge det i DK.

    Pumba:

    Jeg behøver ikka at have opremset de 2 tilskuds funktioner som svar, jeg tænker derimod på resultatet af deres brug.

    Bare for at fluekneppe det.....Jeg sagde at ALA er lovligt i DK hvilket det også er, og jeg sagde også at det var alt for dyrt i DK hvilket det også er......jeg sagde ikke at det var lovligt at sælge i DK :D

    Du har også prøvet clen ik?

    vil du mene ALA og Clen kan substituere hinandnen, eller er det 2 forskellige ting?

    Det er 2 forskellige ting, men jeg tror fint de kan substituere hinanden ;)

    Jeg regner med at køre superclen sammen med 3-4 g ala her til vinter sammen med en bulking diæt. JEg tror faktisk det vil være en go combo, men nu må vi se.

  13. ALA

    in Ernæring

    Posted

    hov...ja det er selvfølgelig en blanding det jeg har....

    ala er lovligt i DK.....men det er ALT for dyrt at købe herhjemme, noget der ligner 10x prisen i USA vil jeg skyde på.

    BigB>>

    Hvis du får det til 1,4 kr pr 500 mg kabsel så tvivler jeg STÆRKT på der er rent r-ala....det er nogenlunde det racemisk blanding koster i USA

  14. ALA

    in Ernæring

    Posted

    Kort sagt kan man nøjes med 1/3 af mængden hvis man bruger r-ala (ved måltider med under 108 g kulhydrater, eller 2/3 hvis der er flere kulhydrater.

    Desværre er r-ala mere end 3x så dyrt som s-ala, nok især fordi der kun sælges et sted fra (i hvert fald i kapsler).

    Jeg har ½ kg s-ala liggende som jeg så småt er begyndt at lege med :)

  15. ALA

    in Ernæring

    Posted

    Her er r-ala og s-ala testet imod hinanden.

    ------------------------------------------

    A Blood glucose Analysis of R-ALA and racemic ALA

    The latest controversial topic surrounding Alpha-lipoic Acid is the potency of the two known variants. This pertains to the newest variant; R-ALA, in comparison to racemic(or normal) ALA. This latter racemic ALA is a combination of R-ALA and S-ALA, normally found in a 50/50 split in common brand name ALA supplements.

    In order to uncover which of the two was truly the better one, I decided to measure each ALA’s impact on blood glucose for a specific meal, and compare the

    results. As we all pretty much know by now, ALA increases the ability of the body to store glucose in the form of glycogen and also oxidize un-needed glucose for energy. So in effect, whichever one of the two versions of ALA in my experiment gave the smallest blood glucose reading after a specific meal, was, the one which gave the user the best results in regards to glucose disposal and glucose up-take into the muscles. Fairly simple concept.

    I bought 300 100mg R-ALA caps from AF(www.anabolicfitness.net) and 2000 100mg caps from Kilosports (www.kilosports.com).

    These are the respective LOT numbers

    AF: Lot # C06310 Exp: 06/04 (all three bottles)

    Kilosports: Lot # C07351 (Both bottles)

    What the analysis entailed involved performing a comparative experiment regarding the impact of a specific meal + different quantities of R-ALA and racemic ALA over a week. This latter time-frame would I believe be sufficient to factor out any inconsistencies, and also be a long enough time period to give an objective enough frame of reference in regards to the performance of both versions of ALA.

    I performed my experiment with my blood glucose meter (Glucometer) called Gluco-trend 2 with the Softclix system. The serial number of my Glucotrend 2 is GH02114809 and the type number is: 1861964 .

    I also purchased a separate glucometer at CVS to back-up the results obtained by my Glucotrend 2 blood glucose monitor. If at any time during my experiment, the values of the CVS blood glucose monitor and those of my Glucotrend 2 blood glucose monitor, were off by more than 10% I’d nullify the specific

    attempt at measuring the BG response by the given meal. This was not nice for my fingers. Having to use the lancet 10+ times/day hurt like hell….. Anyways,

    The serial number of my CVS BG monitor is: 6429796 ,and the lot number of my glucose testing strips was: EB271A1 Exp: 23/ Jan/03

    All measurements were done in the AM and/or anytime I hadn’t eaten for 12hrs, as there is NO FOOD present in the stomach after 12hrs, liver glycogen is empty, and BG levels are lowest. This is the BEST time to measure blood glucose fluctuations.

    In fact, the GTT test is best performed in the AM on an empty stomach(Ask your doctor, he will verify this) (GTT=Glucose Tolerance test). Values for the blood glucose will be given according to the American system: i.e. mg/dl .

    This is the structure of each daily measurement.

    Meal (N) N = 1,2,3……..21

    1. Take initial BG(Blood glucose) measurement

    2. Consume a SPECIFIC food.

    (I'll give the exact macro-nutrients)

    3. Take the R-ALA or racemic ALA( X number of mg)

    4. and 5 and 6. Measure BG(Blood Glucose) levels at the 1 hr, 2hr, and 3hr mark.

    So, an example with numbers would be:

    Meal 20 400mg ALA + complex(Slow GI) Carbs

    Meal: 340 1g 34g 50g (1.0L milk)

    BG(Initial): 72mg/dl (Blood glucose reading at the time of eating)

    BG(T+1): 99mg/dl (Blood glucose reading after 1hr)

    BG(T+2): 93mg/dl (Blood glucose reading after 2hrs)

    BG(T+3): 80mg/dl (Blood glucose reading after 3hrs)

    (THE ABOVE IS JUST AN EXAMPLE). The numbers are completely fictitious.

    My statistics(Body composition), in case anybody is wondering are 190lbs at roughly 9%, at a height of 5“9(174cms). I am a 23 y.o. white male. My diet during this past week was composed of 3000Kcal/day, on a rough 60% Carbs, 30% protein, 10% fat diet. In other words a typical high-carb maintenance diet for me.

    Ok, now that the structure of the experiment has been explained, let us proceed on wards to the actual testing.

    Blood Glucose Values:

    Meal 1: 400mg ALA + complex carbs

    Meal: 720 9g 36g 108g (21.0)

    BG(Initial): 66 mg/dl

    BG(T+1): 92 mg/dl (+26… +39.4%)

    BG(T+2): 86 mg/dl(+20…..+30.3%)

    BG(T+3): 86mg/dl(+20…….+30.3%)

    Meal 2: 400 mg R-ALA + Complex Carbs

    Meal: 720 9g 36g 108g (21.0g)

    BG(Initial): 74 mg/dl

    BG(T+1): 94 mg/dl(+20……….27.03%)

    BG(T+2): 84 mg/dl(+10……….+13.51%

    BG(T+3): 80 mg/dl(+6………+8.11%)

    Meal 3: 600 mg ALA + Complex Carbs

    Meal: 720 9g 36g 108g (21.0g)

    BG(Initial): 66 mg/dl

    BG(T+1): 104 mg/dl(+38………+ 57.58%)

    BG(T+2): 72 mg/dl(+6……….+ 8.33%)

    BG(T+3): 70mg/dl(+4…………+ 6.06%)

    Meal 4: 600 mg R-ALA + Complex Carbs

    Meal: 720 9g 36g 108g (21.0g)

    BG(Initial): 83 mg/dl

    BG(T+1): 100 mg/dl(+17…..+20.48%)

    BG(T+2): 94 mg/dl(+9…..+10.84%)

    BG(T+3): 88 mg/dl(+5……+6.02%)

    Meal 5: 800 mg ALA + Complex Carbs

    Meal: 720 9g 36g 108g (21.0g)

    BG(Initial): 80 mg/dl

    BG(T+1): 103 mg/dl(+23………+22.33%)

    BG(T+2): 92 mg/dl(+12…………+15%)

    BG(T+3): 90 mg/dl(+10………..+5.56%).

    Meal 6: 800 mg R-ALA + Complex Carbs

    Meal: 720 9g 36g 108g (21.0g)

    BG(Initial): 80mg/dl

    BG(T+1): 100 mg/dl(+20……….+25%)

    BG(T+2): 90 mg/dl(+7…………+8.75%)

    BG(T+3): 82 mg/dl(+2…………+2.5%

    Meal 7: 1000mg ALA + Complex carbs

    Meal: 720 9g 36g 108g (21.0g)

    BG(Initial): 71mg/dl

    BG(T+1): 90mg/dl(+19…..+ 26.76%)

    BG(T+2): 86mg/dl(+15…..+21.1%)

    BG(T+3): 72mg/dl(+1….. +1.4%)

    (Meals 8,9,10)HIGH DOSE-HI CARB MEALS

    (2000mg R-ALA,2000-3000mg ALA):

    Meal : 1440Kcal 0g Fat 48g Prot 288g Carbs (Simple/Complex)

    2000mgs R-ALA:

    BG(Initial): 77 mg/dl

    BG(T+1): 97 mg/dl(+20……..+25.98%)

    BG(T+2): 118 mg/dl(+41…….+53.25%)

    BG(T+3): 94 mg/dl(+17…….+22.08%)

    2000mgs ALA:

    BG(Initial): 70 mg/dl

    BG(T+1): 95 mg/dl(+25….+35.7%)

    BG(T+2): 123 mg/dl(+53…….+75.71%)

    BG(T+3): 95 mg/dl(+25…… +35.7%)

    3000mgs ALA:

    BG(Initial): 65 mg/dl

    BG(T+1): 85 mg/dl(+20…….+30.77%)

    BG(T+2): 110 mg/dl(+45…… + 69.23%)

    BG(T+3): 78 mg/dl(+13…….+ 20.00%)

    ANALISIS OF DATA

    COMPLEX CARB ANALYSIS: (Carbs = 108g)

    400mg ALA+R-ALA:

    (Area under curve ALA): 0.5(1)(26)+20(1)+(0.5)(6)+20 = 56 units squared.

    (Area under curve R-ALA): 10 + 5 + 10 + 2 + 6 = 33 units squared.

    600mg ALA+R-ALA:

    (Area under curve ALA): 19 + 6 + 16 + 4 + 1 = 46 units squared

    (Area under curve R-ALA): 8.5 + 3 + 11 + 3 + 5 = 30.5 units squared

    800mg ALA+R-ALA:

    (Area under curve ALA): 0.5(1)(23)+(0.5)(11)+1(12)+ 11 = 40 units squared.

    (Area under curve R-ALA): 10 + 10 + 5 + 1 + 4 = 30 units squared

    1000mg ALA:

    (Area under curve): 0.5(1)(19)+15+2+2+0.5(14)= 35.5 units squared

    HI-CARB ANALYSIS ( Carbs = 280g)

    2000mg R-ALA:

    (Area under the curve): 10 + 9.5 + 20 +12 + 17 = 68.5 units squared

    2000mg ALA:

    (Area under the curve): 12.5 + 50 + 28 = 90.5 units squared

    3000mg ALA:

    (Area under the curve): 10 + 20 + 12.5 + 16 + 13 = 71.5 units squared

    EXTRAPOLATED DOSAGE ERQUIREMENTS OF ALA AND R-ALA

    Carbs= 108g(All meals where exactly the same)

    ALA = 400mg, Area = 56 units squared(Take as initial)

    ALA = 600mg, Area = 46 units squared(Difference: -10 units squared(17.86%))

    ALA = 800mg, Area = 40 units squared(Difference: -16 units squared(28.57%))

    ALA = 1000mg, Area = 35.5 units squared(Difference: -20.5 units squared(36.61%))

    R-ALA=400mg, Area = 33 units squared

    R-ALA=600mg, Area = 30.5 units squared(Difference: -2.5 units squared(7.58%))

    R-ALA=800mg, Area = 30 units squared(Difference: -3 units squared(9.09%)

    From the above table, one can see that as ALA intake is increased for the given meal

    (Containing 108g carbs as specified), the area under the blood glucose curve decreases. This is indicative of the extra ALA having an effect on glucose up-take and oxidation.

    From looking at the table, one can see a pattern; namely, that as the ALA dosage is increased for the particular amount of carbs, the area under the blood glucose gets smaller in SMALLER increments. This is what is referred to as a decreasing

    numerical series. Elaborating the series, one can extrapolate the best dosage of racemic ALA per gram of carbohydrates.

    Series(1): = 56……..46……..40…….35.5….

    Difference: = 10……..6……. 4.5……….……..approaches 0.

    From this, we can easily approximate the next difference between areas

    to be 2 and then 0.

    So, the series becomes:

    Series(1): 56(400ALA)…..46(600ALA)…..40(800 ALA)…..35.5(1000ALA)…33.5(1200ALA)…..

    So, from this, one can see that the dosage of ALA that would maximize its glucose up-take enhancing effects and glucose disposing effects, while minimizing any over-dosing(The ALA would simply be excreted, with your hard earned money),

    would be 1200mg ALA per 108g carbs or 11.11mg ALA/ (g) carbs.

    From the table above, one can also see that as the amount of R-ALA is increased in relation to a given specific carb meal(C=108g), the area under curve does indeed gets smaller, but only slightly. One can therefore surmise that over the amount of

    400mg per 108g carbs there isn’t really any point in taking more as the area under the blood glucose curve will decrease negligibly, and you’d basically be throwing your R-ALA away. That would put the optimal dosage of

    R-ALA per (g) of carbs at 3.70mg R-ALA per gram of carbs.

    This makes R-ALA 3X as powerful as racemic ALA if the carb meal <108g (3.7mg/g carbs compared to 11.11mg/g carbs) (Remember carbs < 108g) If you want to nit-pick, yes, you can go as high as 600-800mg of R-ALA per 108g carbs, but you’ll only get a 7.5-9% increase in effectiveness(See the table). Hardly efficient or cost effective if you ask me.

    Now, as you may have noticed I have also included a high-carb section w/ ALA and R-ALA. This section was to test if there was an upper limit to ALA’s effectiveness. What I asked myself, was wether there was a physiological point where ALA just stopped working(i.e. Too much glucose entering the blood-stream.).

    I’ll re-post the data:

    Carbohydrates = 280g(At once)

    2000mg R-ALA:

    (Area under the curve): 10 + 9.5 + 20 +12 + 17 = 68.5 units squared

    2000mg ALA:

    (Area under the curve): 12.5 + 50 + 28 = 90.5 units squared

    3000mg ALA:

    (Area under the curve): 10 + 20 + 12.5 + 16 + 13 = 71.5 units squared

    Ok, here is the interesting part……as extrapolated above, R-ALA is about 3X more powerful than ALA at stimulating glucose up-take and disposal FOR A SPECIFIC AMOUNT OF CARBS. Very important this. From the numbers above, one can easily see that 2000mgs R-ALA was about as effective as 3100mg ALA(I extrapolated) in keeping the blood glucose response curve under control, making it only 55% stronger than ALA not 3X stronger.

    Interesting. We have just discovered something of importance. R-ALA(And similiarly ALA to a smaller degree) works best if carb intake during the day is comprised of SMALLER carb meals not one big one.

    CONCLUSION:

    Having completed the experiment I can safely say I think I have the dosages of R-ALA and racemic ALA pretty well figured out. These are: 11.11mg of racemic ALA per gram(g) of carbohydrates, and 3.7mg of R-ALA per gram(g) of carbohydrates; AS LONG AS the carb content of the meal

    is kept < 108g. If the carb content of the meal goes beyond 108g the R-ALA loses effectiveness at an ever increasing rate, but still manages to be 55% more effective(mg per mg) than racemic after a single 280g carb load. To use an analogy, R-ALA is like a scalpel while ALA is like a kitchen Knife. They will both work, but for cutting I would go with R-ALA, and

    for bulking I’d go with racemic ALA because of the cost.

    Fonz

    __________________

    Great minds discuss ideas. Average minds discuss events. Small minds discuss people.

    --- Fonz 6/2002

  21. Center lukket hele ugen....

    in Styrketræning

    Posted

    Var lige nede for at træne idag, men fandt ud af at centret er lukket hele ugen pga dødsfald :(

    ....Jeg skulle være startet på uge 7 i mit HST program idag, men det blev som sagt ikke til noget. Desuden skal jeg ud af byen hele weekenden så der får jeg heller ikke trænet. Så nu står valget mellem at tage ned i det lokale fup og fitness og give 75 kr pr gang for at træne dernede i morgen og fredag og kører de sidste 2 uger så godt som muligt eller at holde min pause uge nu og så starte mit program forfra på mandag. Hva vil i foreslå?

  22. Forsøg på CDK diæt

    in Vægttab

    Posted

    go fornøjelse...jeg kunne godt finde på at prøve noget lignende til næste sommer.

    Kører du med carb-up dag/måltid om lørdagen eller hvad?

    Du snakkede engang om ALA, hvis du har noget af det liggende er det nok en god ide at tage det sammen med, så skulle du hurtigere komme i ketosis.

  23. Richard Sandrak

    in Generelt

    Posted

    Den knægt kan ikke tage 100 kg i bænkpress. Jeg så han løftede i fjernsynet (tror faktisk også kun det var 80 kg) og hans spotter løftede snart lige så meget som han selv gjorde. Det samme var tilfældet i bicepscurl hvor han kørte med en EZ-bar med 10 kg på hvert side.