Enhance Genetics

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It rolls off the tongues of deli denizens everywhere: white or wheat? And the resounding response, from health-conscious folk, is wheat bread.

In nature, wheat grains are brown because the bran (or outer layer) is brown. When the bran layer is intact, it contains the endosperm and the germ, though only the bran and germ have true nutritional benefit. To get white flour (and hence white bread), wheat grains are stripped of their bran and germ, leaving only the nutrient-poor endosperm.

Wheat bread has more fiber than white bread, which is why health nuts love it. Fiber is important to both cardiovascular (it lowers cholesterol) and gastrointestinal (it keeps things moving) health, and it serves to slow down digestion of the carbohydrates in wheat bread — imparting longer-lasting energy throughout the day, and throughout a workout. This is important to those who are concerned about maintaining steady insulin levels, as the slower the carbohydrates are digested, the more level the insulin response. White bread, on the other hand, is a fast-digesting carbohydrate, which causes insulin levels to spike — which, during non-training times, causes energy levels to crash and leads to increased fat storage.

THE WINNER IS: Draw

REASON: There are times in a day when a massive insulin spike is required to amplify muscle gains, and that’s when wheat bread just won’t do. We’re sure you’ve realized that we’re talking about post-workout nutrition — the fact is that a dollop of jelly on white bread is among the best ways to get fast carbs after a session cradling the iron. Lest you need reminding, insulin is an anabolic hormone; the more you have after tearing muscle apart, the more muscle you’ll rebuild. A day’s diet that includes a few slices of white bread is also extremely effective at refilling glycogen stores (and thereby rebooting your metabolism) after a week or so of low-carb dieting.

So, after workouts, white is right. At...
How many protein shakes do you down a day? Two? Four? Doesn’t matter. Because, like you, we never get sick of drinking pure protein . . . right? Well, OK — we do get a little sick of it. Sure, we could give you a slew of new shake recipes, but they’d still just be . . . shakes. Instead, try these alternate ways to power up your protein intake.

TRAINING TAFFY

Mix one scoop of vanilla protein powder with one tablespoon of smooth peanut butter. Add a drizzle of water to dissolve protein, and stir until smooth. Refrigerate at least 15 minutes (but the longer, the better).

PROTEIN PUDDING

Mix two scoops of your favorite protein powder with 1/4 cup warm water. Stir until smooth.

PRO-PLAIT YOGURT

Add one scoop of protein to one cup of plain yogurt.

PROTEIN PANCAKES

Add one scoop of vanilla protein powder to one cup of pancake mix. Add water and cook as directed, following pancake batter instructions. Top with pure maple syrup for even more of a carb boost.

WEIGHTLIFTERS’ WHITE RUSSIAN

Mix two ounces of vodka with one can of vanilla ready-to- drink. Pour over ice for a powerful nightcap.

FLEX

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THE CONQUEROR’S ROAD

Last year I feel that William delivered a very dominating, crisp package, so I was very excited to see how that would look with his productive off-season behind him. This year William came onstage seven to eight pounds heavier and, if anything, his conditioning was even tighter, which meant that visually his physique had made some very significant leaps in quality, which were plain to see.

The key areas we focused on improving were:

  • Increasing the overall width and thickness of his shoulders
  • Increasing the thickness and detail in his back
  • Keeping his waistline very tight

William’s legs are extremely well-developed from every angle: They have no weaknesses, so the goal was to make areas of his upper body just as commanding. What I didn’t want to do was pack weight onto his frame this off–season at the expense of his small waistline because you see it time and time again where athletes sacrifice shape and symmetry for size, and that’s just not bodybuilding. I’m very much a believer in quality over quantity and always come back to the classic, beautiful lines of a owing physique rather than sheer mass alone.

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Ian Spanier

DOUBLE TIME

To bring out the added width of William’s shoulders, we focused on hitting them twice a week, usually every fourth day. The key thing to remember with this is that due to the increased frequency of training on this muscle group, the secondary workout needs to be adapted accordingly. The goal was to stimulate the muscle fibers in the secondary workout without causing so much damage that William would be unable to recover properly between those workouts. Remember, the shoulders are brought into play in other workouts anyway, so this meant I really had to think hard about his Y3T training plan.

William also trained his back every four to five days to...
I have been feeling pretty tired lately. My diet isn't the best and I do lots of cardio to lose weight (I'm 5ft7 and my weight is 138lbs).

A mod at another board told me that my adrenal system is trashed and that I should stop any activity and avoid stressful situations ... Easier said than done with my job.

Any advice would be appreciated.
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Andrew Jones, aka, AJ worked his entire life for the physique he wanted. At his peak, he scored a fitness model pro card in 2014 and was well on his way to making a name for himself in the fitness world. But even a body sculpted from years of hard work is a fragile object. A routine visit to the doctor revealed that AJ was facing a challenge he didn’t expect: heart failure.

This is the story of a man who saw his bright future before his eyes tarnished with a life-altering event. Open heart surgery was the only option to save AJ’s life, and after the surgery, he had to carry around a ventricular assist device which helped his heart pump blood. That didn’t stop him from continuing his pursuit. Check out AJ’s incredible story below.

This content was supplied by our friends at The Bloq. For more articles like this, CLICK HERE.

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Courtesy of Weider Health & Fitness

Long before he began marketing “The Zane Experience” as a personal seminar in which one could train with and learn from a bodybuilding legend at his personal gym in Southern California, three-time Mr. Olympia Frank Zane had a less formal “Zane Experience.” It was all in his head, literally.

We’re talking about Zane’s mental approach to training. Nothing was random; everything he did had a purpose. His focus was intense, and, consequently, so were his workouts. The results spoke for themselves: arguably the most aesthetically pleasing physique of all time and a legacy carved in stone.

We recently got Zane on the phone for a question-and-answer session that had very little to do with sets, reps, posing, or even his famed six-pack abs. Rather, we asked him what went through his head when building his iconic physique back in the 1960s and 1970s. His responses were every bit as insightful as we’d hoped for. Enjoy this exercise for your brain.

FLEX: Athletes talk a lot about “taking it one game at a time” or “one practice at a time.” Did you approach your training in a “one workout at a time” sort of way?

FRANK ZANE: No, I didn’t. One workout doesn’t lead to anything. It’s continuous workouts, and how that goes depends on my motivation. You’ve got to have a reason for doing any kind of hard training. That’s what it takes to get in shape. It’s not just going to the gym three times a week. It’s more of a dedicated thing, and the only way you can get that maximum motivation, I think, is through competing. That’s why I did it for so long, for 23 years.

Did you follow a strict program?

I did everything on schedule. I kept journals, and I planned my peaking out in advance. I generally allowed six months to get into top shape. Some people call it periodization, but I like to refer to it as seasonal training because there are four distinct...
They were born 13 years apart, so you can’t put much stock in the fact that the younger Dexter Jackson eventually racked up head-to-head wins over Vince Taylor. Still, they share much in common. Both are celebrated for their humongous arms, minuscule waists, and sharp lines. Though Jackson currently spends more time in Southern California, they both call Florida home. Taylor started much faster than Jackson (he won 10 pro shows his first three years to Jackson’s zero), but both compiled two of the all-time greatest contest records. Most implausibly, each looked stupendous well past their 40th birthdays. Jackson is still competing this year at 47, and Taylor is flirting with a comeback at 60. But let’s go back in time. At 45, Jackson was second in the 2015 Olympia, while, in 2001, Taylor was 13th in the Mr. O and first in the Masters O.

DEXTER JACKSON vs. VINCE TAYLOR

as of March 2017

  • AGE: Jackson: 47 VS. Taylor: 60
  • PRO WINS: Jackson: 28 VS. Taylor: 22
  • YEARS AS PRO: Jackson: 18 VS. Taylor: 16
  • PRO CONTESTS: Jackson: 83 VS. Taylor: 68
  • WEIGHT: Jackson: 230 VS. Taylor: 230
  • HEIGHT: Jackson: 5'6" VS. Taylor: 5'9"
  • BEST POSE: Jackson: Front Double Biceps VS. Taylor: Front Double Biceps
  • WORST POST: Jackson: Rear Lat Spread VS. Taylor: Rear Lat Spread
  • STRENGTHS: Jackson:...
A80788E1-04F2-46BA-AADC-4A434EFFDA16.jpeg ordered a small pack from AEL, as always great communication, fast shipping and great products!
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