Bulking and ED

I use Optimum Nutrition (ON) ZMA and I think that it’s good quality — it’s gelatin encapsulated and it does make me sleepy.

The Omega-3s are great, but two servings of veges is way too little. The majority of what you eat (by volume) should be plants (excluding grains). Please do not listen to the food guide pyramid recommendations as they are heavily influenced by food industry lobbyists and aren’t fully based on good science. I have Bachelor’s degrees in nutrition and biology, a Master’s in public health, and a PhD in epidemiology (epidemiology is basically the science of health research and, to be accurate, I’m actually a year away from my PhD in epidemiology) so I know something about this. People do not eat enough fruits and veges and they do not eat enough nuts, seeds, pulses and legumes; they eat way too many grains (especially refined “white” grains) and way too much red meat, processed food, and sweeteners. With a 3000 calorie diet, you should aim for no less than 3 or 4 big handfuls of veges each day, plus a few pieces of fruit.

The eliptical machines, rowing machines and HIIT cardio on bike are my favourites for losing fat, can go berzerk on them.

HIIT cardio on bikes also helps build muscle as you get an INSANO pump in your thigs and legs.

You are on the spot regarding veggies and fruits and might I add that the fruit of today don’t contain nearly as much nutrition as they did some years ago, therefore you need even more of it.

What if i want to do HIT cardio for about 10-20 mins? Would that be as good as the 20 minute minimum for cardiovascular health? How fast or hard do i need to walk.

Yeah, I’m with you on this. I hate the drive for bigger and bigger fruit at the expense of flavor and nutrition. Who wants an apple the size of a softball that tastes like crap and lacks micronutrients? If you can afford it, then I do think organic produce is typically more nutritious — it’s a shame it’s so damn expensive.

I hear ya rooster, true words.

I can break down a HIT cardio routine that was tested in Japan they called it gerilja-cardio though.

First off this is hard as hell, and you don’t walk fast, you go all out.

12 min total time.( using a bike might be the best as you will have to jump on the treadmill while it is going full speed, risky business, believe me)
4min light warm up, followed by
20sec full intensity hardcore pedaling( remember to turn the force on the ergo-bike up so much that you will barely be able to get the pedals around it should be heavvy)
10sec slow easy pedaling

this 20 sec hardcore, 10 sec lowcore you do for 4 min straight.

Finish with 4 min warm down as you will be PUMPED with blood in your thighs.

Do this 3 times a week, no more as it will be to much stress for your body to handle in the long run.
It is balls deep hard but definitely worth it afterwards.

Broscience overload.

You can also of course do this outside running hardcore 20 sec and walking 10 sec.

But remember you must push yourself to the absolute limit of what you can take.

Another way to do it is in a ratio of 2 to 1 for 6 rounds, like 1 min full sprint, 30 sec slow walking 6 rounds total but it takes longer time as you must warm up properly before this and cool down afterwards.

You love it. ;)

http://www.goog le.no/url?sa=t& … Rz7o281tCc3pdpA

The army/gerilja dude looks cheesy as hell, but ignore him, this works.

HIIT Squad.

Rest. Training hard can depress your Tests levels. Take 2 weeks off and your EQ will come back, or your money back.

Agree with this… Could be overtraining. Are you gaining?

This has already been said therefore the supplements and at his age training four times a wekk, c’mon I don’t think so.

This is coming from a guy who has had his test levels checked every third month for 3 years straight, me.