musclebeauty

A great christmas recipe.... With this simple, no-bake chocolate coconut peppermint bark recipe you can get in and out of the kitchen faster than you can say chocolate coconut peppermint bark. Using only 6 ingredients, a pan, some parchment paper, and the freezing power of your refrigerator you can add a delicious holiday treat to the dessert table. Chocolate Coconut Peppermint Bark Recipe Ingredients: ½ Cup Coconut Oil 1 Cup Shredded Coconut 2-3 Tbs. Honey Pinch of Salt ¼ Cup Dark Chocolate Chips 3 Crushed Mini Candy Canes Instructions: Combine coconut oil, shredded coconut, honey, and salt in a bowl and mix together. Line a pie dish or small brownie pan with parchment paper and spoon coconut mixture into the pan. Smooth coconut mixture out flat in the pan and place in freezer for 10-15 minutes until mixture hardens. While coconut mixture is in the freezer melt your chocolate chips over the stove in a bowl or pan. Take coconut mixture out of the freezer and spoon your melted chocolate on top Sprinkle the crushed candy cane pieces on top of the chocolate and place back in the freezer for 20 minutes. Take pan out of the freezer and cut into pieces. Will make about 20 pieces. Nutritional Profile Entire batch: Calories: 1750 Fat: 150 grams Protein: 7 grams Carbohydrates: 98 grams Each piece (makes approximately 20 pieces): Calories: 87.5 Fat: 7.5 grams Protein: <1 gram Carbohydrates: 5 grams This is an extremely easy recipe all of you can make during the holidays and after to satisfy that holiday sweet tooth. Or, if you need a last minute gift idea this is a great treat to wrap up in a gift bag to give to your friends and family to celebrate the holidays.

These days, foam rollers are everywhere: the gym, your physical therapist’s office, your living room and even your suitcase. After all, foam rolling has emerged as the darling of the fitness world and the cure-all for many different aches and pains. Essentially, foam rolling is a form of self-myofascial release, or self-message, that gets rid of adhesions in your muscles and connective tissue. These adhesions can “create points of weakness or susceptibility in the tissue”. If the muscle isn’t contracting uniformly from end-to-end, it could lead to injury and pain.” Foam rolling also increases blood flow to your muscles and creates better mobility, helping with recovery and improving performance. Fig 1. Foam Roller Table of Contents 1 What are Adhesions 2 Top 5 mistakes 3 Conclusion What are Adhesions? Your Body is covered by Fascia, think of it like the Covering on a Sausage. Now you have an adhesion (a sticking point), so now the muscles, tendons, ligaments, and nerves can no longer move freely under the fascia. This can lead to chronic pain and reoccurring injuries. So what can we do? we can Foam Roll the Area. Foam Rolling can restore proper blood flow to the affected area. Sounds great, right? Yes, foam rolling offers tremendous potential to relieve pain and help you move better, if used correctly. If not, you risk irritating, and possibly injuring, your body further. This is a list of five common mistakes people often make when using a foam roller, and how you can fix them: Top 5 Mistakes Mistake #1: Rolling directly where you feel pain, not a good idea. That would be our first inclination when we feel pain, to massage that spot directly. However, this could be a big mistake. Areas of pain are victims that result from tension imbalances in other areas of the body. So, a sympathetic pain response can occur, causing a host of problems if left unresolved. For Example: Let’s take the IT band. Foam rolling is a commonly prescribed remedy for iliotibial band syndrome (ITBS). While religiously rolling out your IT band might feel good, the idea that you are going to relax or release the IT band is a misconception. The phrase roll out your IT band itself makes it sound like you are rolling out a piece of dough, but your IT band is anything but pliable. It’s a remarkably strong piece of connective tissue, and research has shown that it cannot be released or manipulated by manual techniques such as foam rolling. If you iron out areas of inflammation, you can increase inflammation. And if you are in pain, your body will be too stressed to repair itself, and that’s not what you’re looking to achieve. The fix: Go indirect before direct. If you find a spot that’s sensitive, it’s a cue to ease away from that area by a few inches. Take the time and work a more localized region around areas that feel sore before using larger, sweeping motions. For the IT band, work on the primary muscles that attach to the IT band first, specifically the gluteus maximus (the largest muscle in the buttocks) and the tensor fasciae latae (a muscle that runs along the outer edge of the hip). Also: If you are having repeated problems with your IT-band, you most likely have a Weakness of the Gluteus Medius, and that’s causing your pain. Mistake #2: You’re rolling way too fast Remember this isn’t a Race, so slow down guys! While it might feel great to roll back and forth on a foam roller quickly, you’re not actually eliminating any adhesions that way. You need to give your brain enough time to tell your muscles to relax. The fix: Go slower, so that the superficial layers and muscles have time to adapt and manage the compression. Feel where the tender spots are with the roller, and use short, slow rolls over that spot. There’s no reason to beat up the whole muscle if there are only a few sensitive areas. You’re defeating the purpose if you do that. Mistake #3: You’re spending too much time in one spot on those knots. Taking too much time on one spot is counter-productive. We’re often told that if you feel a knot, spend time working that spot with the foam roller. However, some people will spend five to 10 minutes or more on the same area and attempt to place their entire body weight onto the foam roller. If you place sustained pressure on one body part, you might actually hit a nerve or damage the tissue, which can cause bruising, and more pain. Believe me when I say, you don’t want to ever hit a nerve. It may Spasm and cause pain for hours on end. The fix: Spend 20 seconds on each tender spot then move on. You can also manage how much body weight you use. For example, when working your IT band, plant the foot of your leg on the floor to take some of the weight off the roller. Mistake #4: You have bad posture Remember your Parents and Teachers telling you to sit up straight. There was a point to them incessantly repeating that. What does your posture have to do with foam rolling? A lot. You have to hold your body in certain positions over the roller, and that requires a lot of strength. When rolling out the IT band, you’re supporting your upper body weight with one arm. When you roll out the quads, you’re essentially holding a plank position. If you don’t pay attention to your form or posture, you may exacerbate pre-existing postural deviations and cause more harm than good. The fix: Work with an experienced personal trainer, physical therapist or coach who can show you proper form and technique. Or, consider setting up your Smartphone to videotape yourself while foam rolling. That way, you can see what you are doing right and what you are doing wrong, like sagging in the hips or contorting the spine. Mistake #5: Using a foam roller on your lower back. Ouch, I’m cringing just thinking of that. You should never ever do that. Your spine will spasm and all the spinal muscles will contract to protect the spine. The fix: Use the foam roller on your upper back because the shoulder blades and muscles protect the spine. Once you hit the end of the rib cage, stop. If you want to release your lower back, try child’s pose or foam roll the muscles that connect to your lower back — the piriformis (a muscle located deep within the glutes), hip flexors and rectus femoris (one of the main muscles in your quads). The Child’s Pose is a Yoga Movement that can be done either with or without a Roller. Conclusion Using the Proper Method for Foam Rolling can save you from a whole lot of discomfort and pain. No matter what type of Roller you use, use it wisely. Most importantly, understand what the origin of your pain is before you start. Know what you are trying to achieve through foam rolling and how to do it properly. And don’t forget to stick with it. To get the benefits of self-massage, it’s repeated exposure that’s most important. You have to show up and put in the work. Fig 2. Foam Rolling Exercises

Thankyou very much

Over the years several prevailing nutritional misnomers have spread like wildfire across America. For as long as we can remember, people have blamed the majority of America's major health issues on several key dietary factors. These include heart disease, heart attack, cancer, and strokes. As years passed, many of these commonly held beliefs were proven false. Related: 9 Reasons Why You're Not Losing Fat Sodium: For years people believed that all sodium was devastating to public health. It was blamed for high blood pressure and heart disease. However, sodium has several positive health benefits. It is necessary for hydration and muscle contraction. Fat: The low-fat trends that were popular during much of the 1980's and 1990's were due to the fact that the public believed dietary fat caused weight gain and heart attacks. To combat this "problem" several food manufacturers turned to alternative methods of lowering fat. They simply offset fat with more sugar, thereby increasing carbohydrate intake. As we know now, this was simply a marketing gimmick to sell more products to the public. Cholesterol: People began avoiding foods such as eggs and red meat due to its cholesterol content. Cholesterol gained a bad rap for purportedly causing heart disease and other health issues. However, cholesterol in moderation has positive health benefits for the majority of the population. Only when abused or taken in excess will cholesterol have any dilatory effects. The point is that nutrition and health is a perpetually changing field that seemingly shifts focus on a daily basis, sometimes wrongfully so. The Sugar Industry Scam One such example that has just recently come to light is a misconception created by the sugar industry. In the mid-20th century, the sugar industry successfully caused a shift in the perception of public health. Newly released historical documents have come to light. They reveal how a drastic shift in health and nutrition research occurred. In 1967, a sugar advocacy group, known today as the Sugar Association, paid Harvard researchers a large sum of money to publish a study. This study dealt with the impact of sugar and fat on heart health. At the time, the New England Journal of Medicine, a highly influential publication, criticized fat. Fat was labeled as a major contributor to heart disease. The impact of sugar on heart health was minimized. These Harvard scientists are no longer alive. However, one of them went on to become the head of the United States Department of Agriculture. He helped draft the original federal government dietary guidelines. At the time of publication, medical journals were not required to disclose financial matters relating to the subject matter. Why is This Important? In 1967, this publication created a trickle-down effect that caused widespread dietary misconception. Even to this day, many people believe that dietary fat is dangerous when in fact it is crucial for overall health (albeit in moderation of course). Several people turned to lower-fat (yet higher sugar foods) as a dietary substitute. This was in an effort to improve their health. The effects of this single study are far-reaching. These dietary misconceptions have been handed down through several generations, perhaps contributing to the obesity epidemic we currently face today. This single study wrongfully paved the path of dietary research for several decades after it published. As a general consumer, you should take nothing at face value when it comes to reading studies and research findings. Studies tend to have some level of bias involved, whether it be due to a personal motive or financial incentive. As we know today, sugar in all forms should be consumed in extreme moderation. It can play a prevailing role in heart disease, cancer, and weight gain. Several multi-million dollar corporations have come under scrutiny in recent times (such as Coca-Cola) as they funded studies that disregarded the effects of sugar on obesity. Furthermore, candy manufacturers supported a study that said: "children that consume sugar tend to weigh less than children that do not." Although this research was funded in the past we must not allow history to repeat itself. Instead, attempt to view every study, every article, and single tip with a certain degree of skepticism. In the end most any corporation or advocacy group will have some financial motive that will attempt to alter public opinion in favor of their company. Never accept anything at face value without conducting some level of research on your own.

When considering injectable steroids, there are some fundamental aspects you must learn. Unfortunately, many individuals who decide to begin using anabolic steroids, often overlook proper injection techniques. As a result, this jeopardizes the user's health and safety in many ways. For instance, poor injection techniques can lead to abscess, infection, nerve damage, and many other serious consequences. In fact, we have all heard the horror stories on what can go wrong with intramuscular injections, so lets go over the steps we need to follow for a safe intramuscular injection. Deltoid Abscess Sterilization Sterilization is the most important aspect of any injection. Remember - you are about to inject a foreign substance into your body, and there can be no room for error. Therefore, any and all materials should be 100% sterile. Needles and syringes are single use only! They should always be properly sealed in packaging, with no evidence of prior usage. All vials should be fully sterilized with an alcohol swab prior to use. Single Use Syringes Injection sites should also be swabbed with rubbing alcohol to sterilize the area. Alcohol Wipes Never touch the needle tip with your hands or fingers. Don't touch needle It is a good practice to use separate needles for drawing and injecting the substance, as this ensures a sharp and sterile tip. Use of the proper needle An intramuscular injection is just that - in the muscle. However, many individuals fail to use a needle appropriate for the site they are injecting in. Using a needle that is too short prevents the oil from reaching the muscle tissue. This leads to the oil being trapped within the subcutaneous layer, right before the muscle tissue, and when the oil does not reach the muscle tissue, the body does not absorb it efficiently. The trapped oil can cause abscess and infection, accompanied by severe discomfort and bruising in the injection site. Different size needles In the opposite situation, using a needle that is too long and going to deep can puncture vital structures of the human body such as nerves, arteries, lymphatic ducts and many other things you should never want to pierce or inject in. 1 inch vs 1.5 inch Needle Injecting the proper amount of oil The muscle group you inject in can safely accommodate only a certain amount of oil. This amount will obviously vary from person to person, depending on muscle mass and experience. It is safe to say that anyone starting out should limit injections to one cc at a time. Pre-injection techniques There are several things one can do before injecting, which can make the experience more pleasant and less painful. Taking a warm shower before injecting. For some, this relaxes the body and relieves tension in the muscle. Warm the vial slightly above room temperature by rolling it in your palms for 5-10 minutes. Massage the injection site before injecting. Any air bubbles remaining in the syringe should be ejected before administering the injection. Intramuscular injections should be done at a 90° angle to ensure the needle reaches the muscle, and to reduce pain. Needles should not be “darted” into the body. Aspirate Neglecting this step can quickly put you in the hospital, or even worse. Once the needle has entered the muscle and you are ready to inject, you must first pull gently back on the plunger as if you were drawing in liquid, and wait approximately five seconds. This will identify any potential blood lines you may have hit. If you do not see blood enter the needle, you are good to inject the oil from the syringe. However, if blood enters the needle, you must withdraw the needle completely and start over, as this means that you have entered a bloodline. This step can not be overlooked because injecting anabolic steroids directly into the bloodstream can cause death. Aspirate - check for blood In the event you aspirate and see nothing, yet halfway through the injection you feel a sharp burning, taste a funny taste or begin to cough, you must withdraw the needle. Chances are you went through bloodline initially and the injected oil is beginning to seep in. Injecting If the aspiration went well, you may proceed slowly and carefully to begin the act of injecting. Do not force the plunger of the syringe down - injections should be slow and steady. Once you have cleared the syringe of fluid, pause for a brief moment and then slowly withdraw the needle. After the needle has been removed from the injection site, immediately apply pressure on the injection area with an alcohol swab, or sterilized cotton pad. Post injection When the injection is complete and any bleeding or seepage has been stopped, it is acceptable to gently massage the injection area. This will help disperse the oil into the muscle. What's more, some individuals may also find it useful to apply a heating pad to the injection area for a short period of time. Due to the nature of certain compounds being injected in the muscle tissue, gentle massaging and applied heat can alleviate soreness and swelling as the compound settles in the muscle tissue. In the event you withdraw the needle and experience excessive bleeding from the injection site, do not panic. Immediately apply a sterile alcohol swab or cotton pad, and apply pressure to the site. Conclusion With this basic introduction to intramuscular injections, you now have the necessary knowledge so safely administer your injection. There are several injection sites to choose from, many of which depend on the volume of fluid being injected. Several injection methods also exist, and can be used as one becomes more experienced in intramuscular injection. Meanwhile, inexperienced individuals should begin with the basic injection guide listed above to ensure a safe and efficient intramuscular injection.

What is a calorie? A calorie isn't actually a thing, it's a unit of measurement. A calorie measures the amount of energy in the food and beverages that we consume. Our bodies use this energy to live and stay healthy. Everything we do relies on the energy we consume in the form of calories. It’s important to know how many calories your body needs because if you consume too many calories, you will gain weight. Experts estimate that if you consume approximately 3,500 excess calories you will gain one pound. So to lose one pound, you would need to create a calorie deficit of 3,500 calories by consuming less calories, burning more calories or a combination of both. Table of Content Types of Macronutrients Macronutrients and body What are Micronutrients Types of Macronutrients What are the different types of macronutrients? There are four main macronutrients: proteins, carbohydrates, fats and alcohol. In protein there is 4 calories per gram. In carbohydrates there are 4 calories per gram. In fats there are 9 calories per gram. In alcohol there is 7 calories per gram. This means that if you look at a food label and it lists 10 grams of protein, 2 grams of carbohydrate, and 2 grams of fat, that food would contain (10 x 4) + (2 x 4) + (2 x 9) = 66 calories. Alcohol doesn’t generally make up a large portion of our daily energy needs (at least it shouldn’t) so the macronutrients proteins, carbs and fats supply the majority of our body’s daily energy needs. The amounts and ratio of macronutrients a person needs every day varies based on their age, lifestyle (sedentary, active, or very active), gender, and goals. Macronutrients and body What do the different macronutrients do in the body? Protein Protein provides amino acids which are the building blocks for the growth and maintenance of muscle tissues, organs, skin, hair, nails, and certain hormones. Of the 22 amino acids, nine are essential to humans. These include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. They are called essential because your body is unable to manufacture them so they must be obtained through diet or supplementation. How Much Protein Do You Need? The USDA recommends that Americans get 5-35% of their calories from protein. Remember that this range is set to cover 97-98% of the population. Athletes have higher protein requirements and most athletes would benefit from getting 25-35% of their daily calories from protein. Sources of Protein The best sources of protein are animal based because they provide all of the nine essential amino acids. Animal sources of protein include poultry, fish, meat, eggs, and dairy. Anything that has a face or came from something that has a face. Certain plant foods are very high in protein but they are ‘incomplete’ protein sources since they do not contain all the nine essential amino acids. In order to make a complete plant protein source, you need to combine a grain and a legume (for example rice and beans) or a grain and a seed (for example oatmeal and flax seeds). Carbohydrates Carbohydrates include starches, sugars, and fiber and come in two forms: complex and simple. Simple carbohydrates include sugars like table sugar and high fructose corn syrup. Complex carbohydrates are starches such as rice, oatmeal and potatoes. Complex carbohydrates are generally considered the healthiest option since they raise blood glucose levels the slowest. How Many Carbohydrates Do You Need? The USDA recommends that Americans should get between 45-65% of their daily calories from carbohydrates. Keep in mind that these recommendations are for people of a healthy BMI so if you are trying to lose weight, you will need to consume less carbohydrates then recommended. Sources of Carbohydrates The best carbohydrates are micronutrient-dense whole foods such as whole fruit, unprocessed grains, winter squash, beans, and potatoes. Fiber Unlike other food components, fiber isn't digested by your body because humans don’t produce the necessary enzymes to digest fiber. Instead, it passes through your gastrointestinal tract intact, keeping you regular and preventing constipation. Fiber is classified into two categories: soluble, which dissolves in water, and insoluble, which doesn't dissolve. Soluble fiber - Soluble fiber helps lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium. Insoluble fiber – Insoluble fiber promotes the movement of material through your GI system and helps prevent constipation. Insoluble fiber is found in bran, nuts, beans and vegetables. Most plant-based foods such as oatmeal and beans contain both soluble and insoluble fiber. Daily fiber recommendations from the Institute of Medicine Age 50 or younger Age 51 or older Men 38 grams 30 grams Women 25 grams 21 grams Fat Fats are the densest energy source providing 9 calories per gram. Fats make up cell membranes, steroids, cholesterol, and 60% of your brain. Fats also support the absorption of fat-soluble vitamins, cushion your organs, and act as your largest form of energy storage. Fats are classified into three categories, saturated, monounsaturated and polyunsaturated fats. Saturated fats tend to be more solid at room temperature (like a stick of butter), while monounsaturated and polyunsaturated fats tend to be more liquid (like olive oil). Saturated fat is mostly found in animal foods such as milk, cheese, poultry and meat. Saturated fat is also found in tropical oils such as coconut oil, palm oil, and cocoa butter. Saturated fats should only be consumed in moderation because they raise bad (LDL) cholesterol levels. Monounsaturated fat is found in avocado, nuts, and olives. Eating foods high in monounsaturated fats help lower bad (LDL) cholesterol and raise good (HDL) cholesterol. Polyunsaturated fats can be broken down into two main categories: Omega-3 fatty acids which are found in walnuts, flaxseed, and fatty fish such as salmon, anchovies, and sardines. Omega-3 fatty acids should be a stable in your diet for their health promoting effects. Omega-6 fatty acids which are found in vegetable oils such as soybean oil, corn oil, and safflower oil. Omega-6 fatty acids promote inflammation and should only be consumed in moderation. There’s actually one more man-made type of fat called trans fats. Trans fats are artificially made by hydrogenating unsaturated fats to become solid at room temperature. Trans fats have no place in a healthy diet. How Much Fat Do You Need? The USDA recommends that fats should account for 20-40% of your daily calories. Even if you are on a low calorie diet and trying to lose weight, you should not lower your fat intake lower than that because of the pivotal role fats make in manufacturing hormones. Studies link diets high in mono and polyunsaturated fats to higher levels of testosterone. Sources of Fat The best sources of fat are plant-based such as nuts, seeds, avocados, olives, and coconut. If you’re looking for healthy oils, you have quite a few options: flaxseed, hemp seed, avocado, macadamia nut, olive oil, and coconut oil. I don’t recommend flaxseed or hempseed oil for cooking since they have low smoke points and will easily become rancid when exposed to high heats. For cooking, use oils that have a higher smoke point like coconut, avocado or macadamia nut oil. When purchasing oils, always make sure the label says “expeller-pressed”, “virgin” or “unrefined.” Otherwise, the oil may have been extracted using chemicals which damages the essential fatty acids in the oil. Alcohol Alcohol has 7 calories per gram. The calories in alcohol are 'empty calories' that have no nutritional value. To make matters worse, alcohol is the first fuel to be used when combined with carbohydrates, fats or proteins, postponing the fat-burning process and contributing to greater fat storage. If you must drink alcohol straight liquor such as rum, rye, vodka, or gin with a sugar free mix is the best option. What are Micronutrients? What are micronutrients and why are they important? Micronutrients are the vitamins and minerals required by your body to maintain good health. Unlike macronutrients, you only need small amounts of micronutrients. Micronutrients play an essential role in the production of enzymes, hormones, and proteins and in regulating metabolism, heartbeat, cellular pH, and bone density. Vitamins With the exception of vitamin D, vitamins cannot be produced by the body and must be obtained through diet or supplements. Your body needs 13 vitamins to stay healthy: There are four fat-soluble vitamins in the human diet - Vitamins A, D, E and K. Fat-soluble vitamins must be taken with meals that contain dietary fat to be absorbed by the body There are nine water-soluble vitamins in the human diet – Vitamins B1, B2, B3, B5, B6, B7, B12, folate and vitamin C. Water-soluble vitamins can be taken with meals or on an empty stomach. Water soluble vitamins are not stored in the body and are excreted in the urine if they’re not used. Minerals Minerals are inorganic naturally occurring substances that your body needs to keep your bones, muscles, heart, and brain working properly. Minerals are also important for making enzymes and hormones. There are two kinds of minerals: macro minerals and trace minerals. Your body needs macro minerals in large quantities. Macronutrients include calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur. Your body only need small amounts of trace minerals. Trace minerals include iron, manganese, copper, iodine, zinc, cobalt, fluoride, molybdenum and selenium. Your body needs exceptionally small amounts of the nickel, silicon, vanadium, and cobalt. Although you only need small amounts of micronutrients, they are extremely important to your health. Many of the most debilitating health conditions are linked to deficiencies in vitamins and minerals. For example, The World Health Organization estimates that 1.6 billion people worldwide have a reduced ability to work due to an iron deficiency.

Thankyou very much hun....

Thankyou very much

Thanks i thought it woukd be very useful

Thankyou thats a lot of years training and i also did powerlifting which added great size on me...

Let’s take a look at the Raw Food diet and try to get an understanding of what it implies. A raw food lifestyle is also known as raw veganism. People who are into this diet eat uncooked fruits, veggies, nuts, seeds, etc. The food can be heated between 115-118 degrees Fahrenheit but some has suggested it even has low as 104 degrees. This type of eating grew popular in the 1990s, with celebrities picking up the diet for various reasons, but the raw foodists began to appear in the 1960s. A majority of people think of diets has “rabbit food”. Mainly lettuce, salads, raw vegetables and some fruit. But if people would look deeper into diets; they will see it’s not rabbit food but a change of your eating habits. Eating habits are the hardest habits for people to change. These diets help people transform their eating habits into making better choices and teach them how to eat. The backbone behind the raw foodists is that they say cooking the food denatures the enzymes that are present in the food. The enzymes are the life force in the food and it helps digest the food and helps absorb the nutrients. When we over eat cooked food, our bodies have to work harder and it causes our bodies to produce more enzymes. So over a period of years the enzymes from the over cooked food become less and less and then this leads to digestive issues nutrient deficiency, weight gain because our body can break down the food because of the lack of enzymes. The raw foodists say that cooking food can cut down its nutritional value and that uncooked foods provide living enzymes and proper nutrition. Many people say that there are great benefits to eating raw foods, includingweight loss, more energy, clear skin, improved digestion and reduced risk of heart disease. All you need is a high quality blender, food processor and a dehydrator for food preparation. They should be of high quality and have many varied setting and accessories as they will be used constantly. A stove or oven is not needed for this way of eating. If your diet consists of at least 75% raw food, you are a raw foodist. This trend has created some raw food restaurants opening in most major cities across the United States. It does still take a lot of time to prepare the food like chopping, blending and crisping takes time. It is interesting to note that the raw food diet contains fewer trans fats and saturated fat. This diet also has low sodium in it but it is high in magnesium and potassium, fiber, folate and health-promoting antioxidants. Now let’s take look at what you can eat while on this diet so that people can have a better understanding. For a good source of amino acids and protein raw nuts and seeds are good but high in fat and at times difficult to digest. Nuts and Seeds Germination is soaking the nuts and seeds in water for a specific amount of time. The recommended germination varies from 2 hours (for cashews) up to one day (for mung beans). Pistachios, cashews, walnuts, pumpkin seeds, hemp seeds, sesame seeds, pecans, flaxseed, Brazil nuts, chia seeds. Raw Sprouts Sprouts are packed with vitamins, minerals, protein and enzymes. You can make a meal with them by adding them to a salad, making hummus or eat them by themselves. Bean Sprouts: Green, Cow, Speckled, and Bill Jump Peas, Green Lentils, Black, Brown and Beige Garbanzos, Adzuki, Mung, Peanut, Black, Crimson, Eston. Leafy Sprouts: Clover, Alfalfa, Radish, Fenugreek, Cress, Dill. Brassica Sprouts: Cabbage, Kale, Broccoli, Cauliflower, Rutabaga, Turnip. Raw Grains Another good source of protein and calories are Raw Grains. This will be good for those who are just starting on a Raw Food Diet. Oats, Wheat, Barley, Rye, Sesame, Buckwheat groats(hulled seeds of thebuckwheat plant), Hard Winter Wheat, Spelt, Quinoa, Millet. Raw Meat and Dairy Organic dairy is an excellent source of B12. Fish is on this list because some people do like raw fish. Fish, Honey, Milk(non-pasteurized, non-homogenized milk) and Cheese (preferably goats), Eggs, Butter. Break down the fruit into categories so that some people can grasp how the Raw Foodists thinks. Fruits that are sweet Banana, Plantain, Persimmon, Date, Dried Fruit, Fig, Sapote. Fruits that are melons Watermelon, Honeydew, Cantaloupe Melons are high in water content and this makes it easier for a person to digest it. Melons and sweet fruits will help crave your sweet tooth. Watermelon is one of those most alkalizing foods you can eat. Fruits that are acid Orange, Grapefruit, Lemon, Lime, Pineapple, Blueberry, Strawberry, Tangelo, Tangerine, Pomegranate, Passion Fruit, Tomato These are low in sugar and good for those who is starting into the Raw Food Diet. Fruits that are sub acid Apple, Kiwi, Cherry, Grape, Blackberry, Raspberry, Pear, Plum, Mango, Kumquat, Papaya, Peach, Prune, Nectarine, Apricot, Guava, Mulberry The Raw Foodists says you can have has much as you would like..since these are most peoples favorite fruits. Fruits that are fatty Avocado, Coconut, Durian, Olive Eat these in moderation even though they are good for you but high in fats. Fruits that are non-sweet Cucumber, Eggplant, Squash, Tomato (also an acid fruit), Bell Peppers These are considered a fruit because they have seeds. A list of vegetables that is a great resource tool to plan a raw food diet menu. Leafy Greens (Leafy greens are a alkaline food that offer an abundance of calcium and protein) Spinach, Butterhead, Red and Green Romaine, Iceberg, Red and Green Leaf, Swiss Chard, Dandelions, Endive, Sorrels, Cos, Escarole, Red and Green Oak, Lolla Rosa, Tango, Celery Sea Vegetables: (Key mineral is iodine to maintain a healthy thyroid gland) Organic Kelp, Dulse, Hijiki, Arame, Nori, Wakame, Sea Lettuce, Kombu. Cruciferous Vegetables: (high cellulose content) Organic Kale, Collards, Broccoli, Cabbage, Brussels sprouts, Cauliflower, Radishes, Kohlrabi, Broccoli Rabe, Bok Choy, Horseradish, Turnip, Rutabaga, Mustard greens, Arugula, Watercress, Wasabi. Vegetables that are Tubers (Root Vegetables that should be cooked) Beets, Potatoes, Sweet Potatoes, Yams, Carrots, Parsnips, Radish, Jerusalem Artichoke, Rutabaga Vegetables that are Squashes: (Other foods that are better off cooked) Pumpkin, Zucchini, Spaghetti, Hubbard, Delicata, Butternut, Yellow and Acorn Squashes. Important to note that people that have a history of eating disorders or are underweight should consult their Doctors before starting a Raw Food Diet. People who have hypoglycemia or diabetes should use caution if they are on a Raw Food Diet. The antioxidants, vegetables, and fiber can be very helpful, if it’s done improperly (over consuming fruit juices) may worsen the condition.

Yes that one is good to go

Today was cardio day 45 mins fasted cardio all done...Just received my package of more BT peptides always super excited about getting my goody bag lol... Now adding in Mt2 tanning peptide as well as cjc-1295...

I realize how confusing it is to see people discussing peptides when you can't even wrap your head around anabolic steroids yet! "Mod what?" "Igf what???" Here's a little quick guide I created on reconstituting certain peptides. There's a ton of information out there on peptides and this guide barely scratches the surface of information on them, hence why it's called the "Quick Guide". Don't use this guide as your only source of peptide info! -/:Peptides:\- Peptide: GHRP 6 Amount: 5mg Reconstitution: 2.5cc (2.5ml) BAC Water 1:2 Ratio Syringe: 1/2cc 29-31g Dosage: 5 Units = 100mcg Injection: SubQ Daily Dosage: 3x Daily. 100mcg upon waking, 100mcg post workout, 100mcg pre bed Profile: GHRP-6 is a peptide in the growth factor family. It has strong effect on the release of Growth Hormone (GH). Its main use is to promote food intake by stimulating hunger and aid in energy metabolism. Peptide: GHRP 2 Amount: 5mg Reconstitution: 2.5cc (2.5ml) BAC Water 1:2 Ratio Syringe: 1/2cc 29-31g Dosage: 5 Units = 100mcg Injection: SubQ Daily Dosage: 3x Daily. 100mcg upon waking, 100mcg post workout, 100mcg pre bed Profile: GHRP-2 is short for Growth Hormone Releasing Peptide 2, which basically refers to an hgH secretagogue. It can effectively increase the amount of natural secretion of hgH in the test subjects body and secrete it while stimulating the pituitary gland at the same time. Peptide: Ipamorelin Amount: 2mg Reconstitution: 1 cc (1ml) BAC Water 1:2 Ratio Syringe: 1/2cc 29-31g Dosage: 5 Units = 100mcg Injection: SubQ Daily Dosage: 3x Daily. 100mcg upon waking, 100mcg post workout, 100mcg pre bed Profile: Ipamorelin is a synthetic peptide that has powerful Growth Hormone releasing properties. Unlike GHRP-6/2, it will not raise plasma cortisol or prolactin levels. Peptide: CJC-1295 DAC Amount: 2mg Reconstitution: 1cc (1ml) BAC Water 1:2 Ratio Syringe: 1/2cc 29-31g Dosage: 50 Units = 1mg (1000mcg) Injection: SubQ Weekly Dosage: 1-2 Injections per week. Total = 2mg per week Profile: CJC-1295 is a tetrasubstituted 30-amino acid peptide hormone, primarily functioning as a growth hormone releasing hormone (GHRH) analog. One of the advantages of CJC-1295 over traditional GHRH or rHGH is its ability to bioconjugate with serum albumin, thus increasing its half-life. Peptide: CJC-1295 no DAC (Mod-GRF (1-29)) Amount: 5mg Reconstitution: 2.5cc (2.5ml) BAC Water 1:2 Ratio Syringe: 1/2cc 29-31g Dosage: 5 Units = 100mcg Injection: SubQ Daily Dosage: 3x Daily. 100mcg upon waking, 100mcg post workout, 100mcg pre bed Profile: CJC 1295 no DAC is a short acting Growth Hormone Releasing Hormone (GHRH) which causes the anterior pituitary to release more growth hormone. Peptide: PEG-MGF Amount: 2mg Reconstitution: 2cc (2ml) BAC Water 1:1 Ratio Syringe: 1/2cc 29-31g Dosage: 50 Units = .5mg (500mcg) Injection: Intramuscular Bilaterally Weekly Dosage: 2x per week on off days in lagging muscles. Total = 400mcg - 2000mcg Profile: Mechano growth factor, a peptide hormone produced in muscles in response to training, considered an isoform of IGF-1 Peptide: IGF LR3 Amount: 1mg Reconstitution: 1cc (1ml) .6 AA 1:1 Ratio Syringe: 1/2cc 29-31g Dosage: 5 Units = 50mcg Injection: Intramuscular Bilaterally or SubQ Daily Dosage: 5-7 days per week pre workout. Total = 100mcg (If using IM Bilaterally, 50mcg in each muscle to be trained) Profile: IGF-1 is a hormone similar in molecular structure to insulin. It plays an important role in childhood growth and continues to have anabolic effects in adults. Peptide: TB500 Amount: 5mg Reconstitution: Varies. Preferably 2.5cc (2.5ml) 1:2 Ratio Syringe: 1cc 29-31g Dosage: 100 units (1ml) = 5mg (5000mcg) Injection: Intramuscular near afflicted areas Weekly Dosage: 5mg 1-2x per week during loading phase (4-6 weeks). 5mg once bi-weekly during maintenance Note: Do not reconstitute this peptide until 1-2 days before injection since you will most likely use all 5mg at once. Profile: TB500 was identified as a gene that was up-regulated four-to-six fold during early blood vessel formation and found to promote the growth of new blood cells from the existing vessels. This peptide is present in wound fluid and when administered subcutaneously, it promotes wound healing, muscle building and speeds up recovery time of muscles fibres and their cells. Peptide: Ibutamoren (MK-677) Amount: 25mg/ml 15-30ml Reconstitution: None. Orally active Syringe: 1ml oral syringe Dosage: 100 units (1ml) = 25mg Daily Dosage: 25-50mg Profile: Ibutamoren is an orally active growth hormone secretagogue, mimicking the GH stimulating action of the endogenous hormone ghrelin. It has been demonstrated to increase the release of, and produces sustained increases in plasma levels of several hormones including growth hormone and IGF-1, but without affecting cortisol levels. -/:Specialty Peps and HGH:\- Peptide: Igtropin IGF LR3 Amount: .1ml (100mcg) per vial Reconstitution: 1cc (1ml) BAC Water 10:1 Ratio Syringe: 1/2cc or 1cc 29-31g Dosage: 50 Units = 50mcg Injection: Intramuscular Bilaterally or SubQ Daily Dosage: 5-7 days per week pre workout. Total = 100mcg (If using IM Bilaterally, 50mcg in each muscle to be trained. Reconstitute one vial each day. This is because the compound may not hold stable in BAC water alone for several days. If you wish to reconstitute multiple vials at a time, .6 AA may be a better reconstituting option) HGH: Kigtropin/Hygetropin/Generic Chinese HGH Amount: 10iu per vial Reconstitution: 1cc (1ml) BAC Water Syringe: 1cc 29-31g Dosage: 100 units = 10iu Injection: Intramuscular or SubQ Daily Dosage: User preference. Normally a variation of morning, post workout and bed time injections. 2-5iu for fat loss and anti-aging. 6iu+ for muscle mass and fat loss -/:SARMs and PPARδ Receptor Agonists:\- SARM: LGD 4033 Daily Dosage: 5-15mg once daily Usage: Stand alone cycle; on cycle; stacked with other sarms; bridge Profile: Most anabolic sarm available on the market currently. Builds lean mass and increases strength. Ramp up dosage slowly to avoid side effects and prevent adaptation. May require a more extensive PCT than other sarms. Duration: 6-8 weeks SARM: Ostarine Daily Dosage: 25mg once daily Usage: Stand alone cycle; PCT; bridge; stacked with other sarms Profile: Less effective than it's brother LGD, but less suppressive which makes it ideal for PCT to help maintain mass. Users experience increased strength, lean mass gains and fat loss. Duration: 8-12 weeks SARM: S4 Daily Dosage: 50-100mg split twice daily Usage: Stand alone cycle; bridge; stacked with other sarms; on cycle Profile: Comparable to Winstrol because of its androgenic properties. Users experience large strength increases, lean mass gains, muscle hardness and vascularity Duration: 8-12 weeks PPARδ Receptor Agonist: GW50156 Daily Dosage: 10-20mg once daily Usage: Stand alone cycle; PCT; bridge; on cycle; stacked with sarms Profile: Although categorized with them, it is not a sarm. GW is Non-hormonal and doesn't require a pct. It is also anti-catabolic. All of this makes it ideal for pct or as an addition to a cycle. Users report large increases in endurance and fat loss. Duration: 8-14 weeks It is important to note that peptides in a freeze dried state are okay to freeze or refrigerate over long durations of time. Once a peptide has been reconstituted, it's shelf life decreases dramatically. DO NOT reconstitute a peptide until you are ready to use it. DO NOT freeze reconstituted peptides. DO NOT freeze or refrigerate SARMS.

Cramps, stitches, charlie horses... There are a bunch of names. Muscle spasms ruin your workout, hinder your performance at a powerlifting competition, and are just literally a pain in the butt. If you've had to deal with full body cramping, you understand the pain. The unforgivable pain you wake up to in the middle of the night when your calf feels like it is ripping out. our arms are the most prone to cramping. Fortunately, there are a few things you can do to help prevent cramps. If you are already cramping, we have some tips to help treat them. Let's get into it. Why Do Cramps Happen? No matter what you call them, a muscle cramp is a strong and painful involuntary contraction or tightening of a muscle. These often occur in our legs and it sucks. Cramps happen usually due to prolonged physical labor or activity, especially in hotter weather. While some cramps come from medications and you have no control over that, there are plenty of things you can try to prevent cramps and stop them in their tracks. While cramps are harmless, there may be an underlying medical condition making you cramp. Some of those include: Poor circulation - Your arteries in your legs narrow and the delivery of blood to your legs are slowed. This generally goes away after you stop exercising. Look into some compression socks or ask your doctor ways you can improve your circulation. Nerve compression - Nerves in your spine get compressed and can feel like a cramp in your legs. Generally, the longer you walk, the worse it feels. Look into a chiropractor or an inversion table to help loosen the area around the compression. Mineral depletion - One of the most common reasons we cramp, having too little potassium, calcium, or magnesium in your diet will make you cramp. Taking a diuretic such as a high blood pressure pill also will deplete these minerals. How Do You Prevent Cramps? So now that we know what a cramp is and why it happens, let's see how we can prevent them in the first place. First and foremost, drink plenty of water. Even a slight dehydration can cause muscle spasms. I would put money on it that a majority of us go around slightly dehydrated. This leads to lethargy, and other performance hindering symptoms. Electrolytes. Get some electrolytes in your system. Electrolytes control many bodily functions. We need to consistently manage our electrolytes, not try to "catch them up." Drink a sports drink with electrolytes, drink some pickle juice, or eat a banana. Try a multivitamin. Using a multivitamin will boost our magnesium, zinc, and vitamins B, D, and E. While these don't directly affect if you cramp or not, keeping up on these will help decrease the likelihood and ease the pain. Warm up, cool down. Spend time to warm up and cool down properly. Getting your body temperature up, your nervous system ready, and your muscles prepared for activity is important to maintaining your cramps. Move before and after you train for optimal performance. This is also called active recovery. What Do You Do If You Are Already Cramping? So you went and sweat out all of your electrolytes and you haven't properly rehydrated... It happens to all of us. So you're dealing with cramps and wondering what you can do to stop them, right? The first thing you should do is start rehydrating and replenish your electrolytes. You need to maintain electrolyte intake throughout the day; eating a variety of fruits and veggies will help keep your nutrients up. Stretch the area next. Help the muscle relax and the death grip it has on you will let up. Stretch, foam roll, or treat yourself to a nice massage. The last thing you should try if nothing else helps is to grab some anti-inflammatory medication. Always check with your doctor before you take any medication. Wrapping It Up Everyone gets cramps. The actions you take before and after your physical activity will dictate the likelihood of you getting them. Keep drinking water, replenish your electrolytes consistently, and eat a variety of nutritious foods. Try supplementing your diet with a nice multivitamin and be sure to move around before and after your workout so your blood will shuttle needed nutrients to the muscles. If you're already cramping and need to stay in the game, drink some pickle juice. A wise man once had me eat some pickles and drink some juice at my first powerlifting meet, and it helped within minutes. Stretch the area cramping and try to relax. Lastly, try some anti-inflammatory meds to fight off those intolerable cramps. If you follow these tips and still have cramps, please do yourself a favor and get it checked out. There could be some medical complications that could impact your heart. You know, your heart is a muscle too.

Thankyou very much hun

It's that time of year once again; that's right summertime. For many of us, summer means ditching those last few pounds and getting as lean as possible. However, losing weight involves lowering your calories which can be uncomfortable for some due to hunger pangs and potential irritability. One way of getting around this problem is by eating foods that are both voluminous and low in calories. Foods that are higher in volume improve satiety and mentally assist individuals in feeling full. The following foods are low calorie. By adding them to your diet you'll feel full without adding a ton of extra calories. More food means less hunger, so here goes? 10 Low Calorie Filling Foods #1 - Spinach Per Serving: 7 Calories, 0g Fat, 1g Carbs, 1g Protein Spinach is a very versatile food. It can be added to all types of recipes and dishes including salads, omelets, or even just sautéed as a side dish. Also, spinach is one of the most nutritious vegetables you can eat, high in Vitamin A and Vitamin C. #2 - Egg Whites Per Serving: 17 Calories, 0g Fat, 0g Carbs, 4g Protein If you?re looking for filling foods that will pack a protein punch and provide a lot of bang for your buck then look no further. An entire egg white omelet with veggies can be prepared for under 200 calories, which will come in handy in those times when you are on a caloric budget and have to conserve calories. #3 - Broccoli Per Serving: 50 Calories, 1g Fat, 10g Carbs, 4g Protein Broccoli has been a staple in bodybuilder diets for decades, and for good reason. Broccoli is the perfect side dish to your main protein source and is nutrient-packed, complete with Vitamin C, Vitamin A, and Fiber. At only 50 Calories per serving, it's also the perfect way to increase volume without dramatically increasing caloric intake. #4 - Strawberries Per Serving: 33 Calories, 0g Fat, 8g Carbs, 1g Protein While many fruits are high in carbs and sugar, strawberries are relatively low carb. Strawberries can be eaten alone or are the perfect ingredient to blend into any protein shake. Freeze the strawberries before blending and they will make give any shake the thick ice cream-like consistency without the ice cream. #5 - Black Beans Per Serving: 110 Calories, 0g Fat, 20g Carbs, 8g Protein Beans, while being slightly higher in carbs, are one of the highest non-meat protein sources you will find. Black beans in particular are nutrient-rich in many hard to find vitamins and minerals including fiber, calcium, iron, and magnesium. Fiber aids in digestion. It is recommended that you consume 10g of fiber for every 1,000 eaten. #6 - Popcorn Per Serving: 100 Calories, 1g Fat, 20g Carbs, 3g Protein Popcorn is usually underrated as a low calorie, high volume food. As long as you abstain from adding butter to popcorn, it is a filling food that can help ease hunger and prevent you from craving much more calorically dense foods. #7 - Greek Yogurt Per Serving: 100 Calories, 0g Fat, 6g Carbs, 17g Protein Greek yogurt provides a lot of protein while having zero fat. When you need a snack that's filling and low in calories, pick up some Greek yogurt and you'll be good to go. #8 - Cauliflower Per Serving: 27 Calories, 0g Fat, 6g Carbs, 2g Protein Cauliflower is not commonly thought of as a high volume food, however, it is high in fiber and protein. It is versatile as it can be paired alongside many other foods. Its neutral taste can be flavored to your individual liking. #9 - Tuna Per Serving: 50 Calories, 0g Fat, 0g Carbs, 12g Protein Tuna is inexpensive and also low in Calories. An entire can of tuna can be purchased for under a dollar and has only 100 Calories. If you are looking for a quick protein source that has zero preparation time, open up a can of tuna and you'll get a lot of food for very low calories. #10 - Cottage Cheese Per Serving: 100 Calories, 4g Fat, 3g Carbs, 11g Protein Not much to say about cottage cheese other than that its low in fat and high in protein and can provide a lot of satiation with very few calories. Cottage cheese is never a bad snack option when you?re hungry and have little calories to spare. Weight Loss and Satiety When cutting weight one of the most important factors in weight loss success is the feeling of satiety (or being full). People that are constantly hungry are much more likely to fail in their diet. These foods help fill up the stomach and prevent hunger from occurring. In order to ensure dietary success, you must try to continually consume foods such as vegetables and lean protein sources to curb hunger. By consuming high volume low-calorie foods you will have a much higher diet success rate compared to others.

An incredible read Most of the time, when steroids are mentioned, they’re brought up as the reason a particular athlete can run so fast, hit so many home runs, or make so many tackles. They are also claimed to have extraordinarily harsh side effects and for causing severely unforgiving and permanent damage. Everybody´s seen movies like "The Program" where steroids ruin a young athlete´s life, or perhaps "The Aaron Henry Story" on HBO, where a young athlete suffers lifelong problems from his steroid abuse. Most recently, I saw the movie "Spiderman" where the villain, the Green Goblin, admits to having his superhuman strength and psychotic personality from using "performance enhancers"! I´m here to assure you that those types of horror stories are few and far between, and after consulting with literally hundreds of athletes and bodybuilders, I've almost never heard of anything even remotely resembling the popular "horror stories" we see in the media almost daily. I´ve certainly never seen anyone become Green Goblin-like from using them, either. By reading this article, coaches, athletes, parents and teachers will learn the truth about anabolic steroid side effects, and will be able to make their own informed decisions regarding them. But I suspect that after reading what I have to say, as well as what the scientific literature says, the question of how bad steroids are will be a different question entirely; the only question remaining will be "why didn´t anyone tell me this before?" When I initially started research for this piece, I consulted not only real-life athletes who had vast experience with anabolic steroid use, but also scientific and medical journals. The picture that unfolded before me was very different from the one typically painted by the mass media, and certainly much different than the one I found on www.steroidabuse.org, www.dea.org, and www.drugabuse.gov. Honestly, my research on the governmental sites revealed very little useful information. There were numerous unfounded claims, and plenty of talk about money being put into “studies”. In reality, the government "studies" on anabolic steroids were not medical studies at all. They were surveys given to various age groups, on steroid use, in order to generate statistics. There was nothing of medical value or scientific merit on those sites, despite the endless parade of doctors that seemed to be against their use. Here´s an example of one of the more absurd claims made on one of those sites: ..[steroids] they are dangerous drugs, and when used inappropriately, they can cause a host of severe, long-lasting, and often irreversible negative health consequences. These drugs can stunt the height of growing adolescents, masculinize women, and alter sex characteristics of men. Anabolic steroids can lead to premature heart attacks, strokes, liver tumors, kidney failure and serious psychiatric problems. In addition, because steroids are often injected, users risk contracting or transmitting HIV or hepatitis.." This is the information found on a government website, in a piece written by a doctor. I´m surprised she didn´t mention turning into the Green Goblin in her list of possible health side effects. As you read what I have to say, I want you to keep this in the back of your head. I want you to remember this claim, made by a medical doctor, as you read the rest of this piece. All of the information here is exactly what has been reported to me by athletes, as well as what is found in credible scientific journals. Review the information and decide for yourself how harmful steroid side effects can be. Anabolic Steroid Side Effects: 1. Inhibition of Natural Hormones The inhibition of natural hormones is likely the most common and probable side effect experienced from the use of anabolic steroids. In almost all cases, taking hormones will send a message to your endocrine system to reduce or stop producing it. This is because your body wants to remain in a very balanced state -- called ‘homeostasis’. To maintain homeostasis, the body seeks to avoid having too much or too little of any particular hormone. In the case of anabolic steroids, the brain signals the testicles to slow down, or even stop producing (depending on the type and amount of steroids taken) testosterone when there is too much circulating. Unfortunately, this happens when any kind of hormone is added into the body, so even if an athlete is not using testosterone, but is using other anabolic steroids, the body will still send this signal 99% of the time. Of course different steroids cause varying degrees of inhibition ranging from total shut down of endogenous (natural) testosterone production, to very mild reductions, where some natural hormones are still being produced and circulating. In almost all cases, this inhibition is over once the steroids aren´t active in the body anymore. In the following charts, we can see a mirror image of the level of activity during steroid (Nandrolone) administration, compared with the level of natural testosterone being produced. In other words, as the level of steroid rises (chart 2), the level of testosterone falls (chart 1), and vice versa. Now, as that first chart shows, testosterone levels fell when Nandrolone (an anabolic steroid was administered, but interestingly, the following chart shows an almost identical mirror image, where the Nandrolone levels in the blood rise. What this indicates is that the amount of this particular steroid in the blood is directly and proportionately inhibiting natural testosterone production. Here´s the chart: Most athletes who use anabolic steroids accept all of this as a necessary price to pay in order to experience the benefits from using steroids. In an effort to combat this, athletes have experimented throughout the years with various compounds to avoid or at least limit this problem. Human Chorionic Gonadotropin, anti-estrogens, and Selective Estrogen Receptor Antagonists (SERMs) are all used during a cycle, or after (or both) with this goal in mind. The following table shows the various hormonal levels of former steroid users who haven´t used them for a year (*called "ex-abusers" by the nice people who funded the test) versus current users (*abusers): What we see in this chart is not surprising to anyone who is actually familiar with steroids, and not with media-hype. In people studied who haven t used steroids for a year, ALL of their measured hormones (testosterone, estrogen) were within the NORMAL RANGE! Clearly, the effects that steroids have on your hormones are reversible and the horror stories we’ve all read in the media about people who never regained normal hormonal function after one cycle are greatly exaggerated. I think anyone who is familiar with "After School Specials" about steroids will be very surprised at learning this fact. As for "The Aaron Henry Story" on HBO, I can t imagine how he has suffered side effects well into his 40’s when the steroid users in this study were totally fine after one year, and in some cases used more than he did! (*Journal of Steroid Biochemistry and Molecular Biology. 84 (2003) 369-375) 2. Steroid Effects and Liver Damage Liver damage is probably the most sensationalized of all the possible steroid side effects. The media often focuses on this particular problem as if it occurs with every steroid, and in every person who takes them. Nothing could be further than the truth. Most anabolic steroids which are ingested orally pass through the liver, which functions as the body´s filtration system. When something goes through the liver, it is broken down by various enzymes, then passed along into the bloodstream. Most research on orally administered anabolic steroids focus on the fact that liver enzymes are elevated following ingestion. But does this necessarily mean that the liver is being damaged, does it? Of course not. Commonly, studies that focus on steroid toxicity often use absurd doses, or incorrectly focus on liver activity instead of damage. The liver functions as the filter for the human body, it´s going to be activated whenever something (not just a steroid) passes through it. Does that show that steroids damage the liver? Let´s see what the scientists say. There was an eight-week study done in 1999, which looked at the effects of an 8-week cycle of oral steroids. The steroids examined were Halotestin (Fluoxymesterone), Dianabol (methylandrostanolone), or Winstrol (Stanozolol) on rats at the dose of 2mg/kg-body weight, administered five times a week for 8 weeks. That s almost 200mgs/day of any of those steroids, for a 200lb user. That is, generally speaking, much more than the average person would use on a cycle. In fact, I have never, in my years of researching steroids and speaking with athletes, heard of anybody using even close to 200mgs/day of Halotestin, Winstrol, or Dianabol, ever! At the end of that study, in vivo, each rat still had liver enzyme levels that were within normal range! (*Med Sci Sports Exerc. 1999 Feb;31(2):243-50, Rat liver lysosomal and mitochondrial activities are modified by anabolic-androgenic steroids. Molano F, Saborido A, Delgado J, Moran M, Megias A.) In another study, 16 bodybuilders using steroids were compared to 12 bodybuilders who were not. Then the bodybuilders who had used steroids stopped taking them for three months, at which points, the researchers found that liver enzymes had returned to the same levels as the non users. After only 3 months! (*Int J Sports Med 1996 Aug;17(6):429-33, Body composition, cardiovascular risk factors and liver function in long-term androgenic-anabolic steroids using bodybuilders three months after drug withdrawal. Hartgens F, Kuipers H, Wijnen JA, Keizer HA.) We can see from the chart below that ex-steroid users have totally normal liver enzymes one year after they stop using. In fact, for some liver enzymes, even the current users have normal scores! (*Journal of Steroid Biochemistry and Molecular Biology. 84 (2003) 369-375) 3. Steroid Effects on Cholesterol (Blood Lipid Profile) Steroids can lower HDL cholesterol, and raise LDL cholesterol. HDL (high density lipoprotein, commonly referred to as "good cholesterol") helps to protect the arteries by bringing unused cholesterol to the liver where it is broken down. LDL on the other hand has the opposite effect. Some steroids can therefore cause high cholesterol levels with low HDL and high LDL. Some steroids are, of course, very mild on blood lipids, while others are notably harsh. In both cases, however, it is likely that a return to within normal parameters would occur shortly after steroid discontinuation. 4. Gynocomastia (Development of breast tissue in males) The development of gynecomastia or feminization of the breast tissue in males is possible with anabolic steroids. This is due to an excess of estrogen being present in the body, through a process known as "aromatization" whereby androgens like testosterone are converted to estrogen. This excess estrogen then finds its way to the receptors in breast tissue and binds to them. This results in the possibility of female-like breast tissue, which must sometimes be removed by surgery. Most athletes experience itchiness of the nipples, followed by pain. Since this develops over several days, usually, the athlete has more than enough time to discontinue the use of the compounds he´s taking, or to attempt to counteract the breast tissue development while remaining on the cycle. The two most common ways to counteract gynecomastia are the use an anti-estrogen like Nolvadex or Clomiphene Citrate (best taken post-cycle) or Letrozole, a very strong Aromatase Inhibitor (AI)/anti-estrogenic compound is employed during cycle to effectively starve the growth of nourishing estrogen. The initiation and progression of breast development involves a variety of pituitary (and ovarian, in women) hormones, as well as various local mediators. As you can see in the following chart, testosterone has the ability to aromatize (convert to estrogen), and eventually become part of the cascade of hormones that contribute to the development of breast tissue: (GYNECOMASTIA: ETIOLOGY, DIAGNOSIS, AND TREATMENT Chapter 14 - Ronald S. Swerdloff, MD, Jason Ng, MD, and Gladys E. Palomeno, MD, March 1, 2004) 5. Acne and Anabolic Steroids Anabolic steroids can cause the development of acne. However, the extent to which it is experienced can be due to a number of varying factors, with the particular steroids and exact dosages used being primary. The skin´s sebaceous glands have a particularly high affinity to Dihydrotestosterone, which is an androgen the body naturally produces from testosterone via the enzyme 5-alpha Reductase. Increased sebaceous gland activity promotes oily skin which can combine with bacteria and dead skin (normal wear and tear) eventually causing pores to become clogged more quickly than the body can cleanse them. This of course, is preventable by using only particular steroids, cleansing the skin regularly, and perhaps using a topical anti-androgen. (1. Am J Clin Dermatol. 2002;3(8):571-8. 2. Clin Dermatol. 2004 Sep-Oct;22(5):419-28. 3. Pol Merkuriusz Lek. 2004 May;16(95):490-2.) 6. Roid Rage Increased aggressiveness is often claimed to occur with anabolic steroid use. Although it´s highly rare (less than 5%), significant psychiatric symptoms have been found in some steroid users, including aggression and increased violence, mania, and even psychosis. However, it must be noted that in the studies performed there was no control group, making their results spurious at best. It can be logically assumed that naturally aggressive people (those with certain aggressive traits) are simply more inclined to use steroids, which further skews any research results. Can steroids enhance such aggressiveness? Possibly. Can steroids be to blame for anti-social, psychotic, "roid-rage" type of behaviors? Probably not. The evidence just isn´t there to support that such theories. In fact, a landmark study was performed which examined different doses of testosterone administration on men aged 20-50, who had a variety of experience with steroids from having used them previously to not at all prior to the study. A variety of psychological tests were performed at the outset of the study as well as at the end. It was found was that no participant in the study had become violent as a result of the testosterone injections they had been receiving, although some said they felt more aggressive. This clearly indicates that there is a high level of control over possible violent or aggressive behavior that can result from steroid use. The researchers also noted that in terms of the psychological tests performed, some subjects showed little or no response to testosterone, with regards to psychological measures, while others experienced significant changes. Thus, general temperament clearly plays a large role in how one responds psychologically to steroid administration. In addition, when this study was compared with others, similar results were found: Out of 109 cases studied, only 5 people exhibited Psychological (Manic or Hypomanic) effects. (*Archives of General Psychiatry, Volume 57, February 2000.) 7. Steroids and Baldness Steroids can possibly cause men to start balding if they have a genetic predisposition towards Male Pattern Baldness. The gene for baldness is thought to reside in the X (male) chromosome exclusively, so a good general indication of whether someone is genetically predisposed towards being bald is to look at the men on their mothers side. Chances are that if the majority of them are bald, then the person will be carrying that gene too. The reason steroids can cause premature balding is that the scalp reacts to Dihydrotestosterone (DHT) quite strongly, and many steroids can either convert to DHT or are derived from it. Some anti-baldness medications can prevent this, such as Finasteride and Dutesteride. This is, of course, merely a cosmetic effect, and poses no real health issues. It could be catastrophic to a potential career with any one of a number of 80´s rock bands, but other than that, I can´t really see any real problems associated with hair loss; especially since it can be avoided when proper steps are taken and certain steroids are avoided. 8. Cardiovascular Problems from Anabolic Steroids Anabolic steroids have been linked with cardiovascular issues. Part of this may be due to their effects on Blood Lipids (see above). But some of it is due to the fact that many steroid users have been found to have enlarged ventricles. This is actually very common in bodybuilders as well as powerlifters and other types of athletes, and is more indicative of the effect of weight training on the heart, rather than solely steroid use. 9. Virilization (Development of male characteristics in women) This term refers masculinization, or development of male sexual characteristics that females could potentially suffer from steroid use. This side effect on women is often reversible after steroids are discontinued. Some typical signs of virilization are the development of a deeper voice, hirsuitism (growth of excess body hair), enlargement of external genitalia (clitoral enlargement), and possible male pattern baldness, or acne on the face or body. This is all dependent, of course, on the compounds used as well as the dosages employed. Personally, I have witnessed the most permanent of these effects to be the deepening of the voice due to the hypertrophy (growth) of the vocal chords. This is typically the most unwelcome side effect, as it makes it very obvious when a woman is using steroids. Of course, if this begins, the best course of action is to cease taking all steroids immediately. There are several ways to reverse this effect, the most common being to undergo a medical procedure known as vocal chord scraping. And yes, it´s exactly what it sounds like. 10. Stunted Growth (height) The use of some steroids can possibly stunt the growth potential of still maturing children, teens and young adults. This is only possible with certain steroids, and not with others. In fact, certain steroids have been used in clinical settings to improve growth rates in children. It is probable that the premature closure of the epiphysial cartilage, which is most likely caused by aromatizable steroids, will lead to a possible growth inhibiting effect, and could ultimately result in a shorter adult height. This is most likely an irreversible side effect, as the growth plates would have fused and can not "re-open". Anavar (Oxandrolone) has been used to improve the height of growth stunted children, and it is probable that most other DHT-derived steroids could also be used for this purpose as could certain anti-estrogens. In 99.9% of humans, the process of bone elongation ends at around the mid to late teen years. At this point, the growth plates are obliterated and disappear, after which no more elongation (typified by an increase in limb length, i.e. height) can take place. Elongation of the bone occurs here and at a second epiphysis at the end. The proliferation of the cartilage happens very quickly, actually fast enough to keep ahead of the bone generation that´s "chasing" it, called ossification, which is just the replacement of cartilage by bone. As long as the cartilage growth "stays ahead" of the bone, you grow taller, as bone replaces cartilage. When the bone finally catches the cartilage (because the cartilage slows its growth rate, not the bone), it ossifies, and "seals" the growth plate. Here´s a growth plate picture, enhanced by radioactive dye (GP= Growth Plate), so you can sort of see the bone "catching" up with the cartilage. (Human Anatomy and Physiology, 6th Edition, John W. Hole jr., Wm. C. Brown Publishers.) 10. Prostate Enlargement Once again, this is only a possible side effect, but steroids can potentially cause enlargement of the prostate. The media-perpetuated claim of possible prostate cancer seems to be wholly unfounded, according to most research. In many cases, this enlargement is quickly remedied upon cessation of anabolic steroid use. The first period of prostate prostate growth, occurs during puberty and occurs as a result of the testicular secretion of androgens. Then, much later on in life, there is often a second stage of growth. Although this was originally deemed to be a result of Dihydrotestosterone’s actions in the body, it is more likely due to estrogen combined with a small amount of either DHT or Testosterone. Thus, it’s not hard to imagine that taking steroids can potentially cause this type of prostate enlargement and cause trouble for a steroid taking athlete. Typically, a product such as Finasteride or Dutesteride is taken to avoid this problem, with a high degree of success. 11. High Blood Pressure This problem is possibly the most easily remedied of all steroid side effects. It’s very common for steroid using athletes attempting to gain maximum bulk to abstain from all aerobic activity. This causes the body to work much harder to circulate blood. The typical water and sodium retention induced by certain steroids can also contribute to this side effect. If blood pressure is measured regularly to ensure that the value is not higher than 140/90, there should be no problems. 12. Kidney Problems Certain anabolic steroid usage may place greater strain on the kidneys. Since kidneys are involved in the filtration and excretion processes, when a foreign substance is administered, they necessarily work harder. Some steroid users have noticed very dark urine while on a cycle, and this is indicative of the kidneys working overtime to accomplish their goal. One of the major offenders of this seems to be Trenbolone, which turns the user’s urine a very dark color. This problem is alleviated when enough water is consumed daily. Also, even though I know you’re probably getting sick of hearing this from me, the possibility of side effects is dependant on the dosage and type of administered compounds. Some steroids (Nandrolones) are even used to help treat people with kidney problems! So clearly, they aren’t as bad as they’re made out to be with regards to possible negative kidney-related side effects. 13. Immune System Changes There is a large amount of data indicating that anabolic steroids may have some effect(s) on modulating the immune system. As with most potential side effects, this is largely dose and compound dependent. There is strong evidence that different analogues impact the immune system in differing ways. Testosterone and certain analogues have been shown to be possibly immunosuppressive, while Nandrolone and still other compounds have demonstrated immunostimulating properties. Both, however, have been found to be beneficial when given to AIDS patients, who clearly have an already compromised immune system. This is because the increase in lean body mass that those steroids can provide is consistent with an enhanced ability to fight off infections, enhanced survival rates, and a better quality of life. (1.Int J Immunopharmacol. 1995 Nov;17(11):857-63. 2. J Steroid Biochem Mol Biol. 1990 Sep;37(1):71-6 3. AIDS. 1996 Jun;10(7):745-52. 4. Journal of Neuroimmunology 83 1998, 162-67.) 14. Growth of Excessive Body Hair As expressed above in ‘Virilization’ steroids typically cause an increase in body hair growth. In a manner very similar to adolescence, the period when hair sprouts in places it formerly wasn’t due to the exposure of unusually high amounts of sex hormones, steroids serve as a synthetic initiator. Quite simply put, the rapid influx of sex hormones stimulates body hair development. This side effect is occurs in both males and females, and the hair growth can appear anywhere on the body with the exception of the head (where the opposite effect is sometimes seen due to the large number of DHT receptors). In women, this hair growth most often increases in traditionally manly locations on the body such as the face and back, but also increases on the legs, armpits, pubic region, arms, torso, hands/knuckles and feet. Although steroid discontinuation, reverses the irregular growth, it does not reverse or thin any hair grown during steroid administration. For men, such hair growth is barely noticeable except among the decisively less hairy members of the population, and even then it doesn’t really present a problem. Effects of androgenic-anabolic steroids in athletes. Hartgens F, Kuipers H., Sports Med. 2004;34(8):513-54. 14. Water Retention and Bloating Bloating, a.k.a. excess water retention is a very likely side effect of specific anabolic steroids. Generally speaking short-ester testosterone (Testosterone Propionate) and DHT-derived steroids (with the exception of Dianabol) do not cause significant bloating. Some 19-Nors, Dianabol, and medium to long-ester testosterones have a greater aromatization rate and excess estrogen typically (but not always) equates to greater muscle blurring water retention. For this reason such steroids are often included within bulking cycles and avoided during cutting cycles. Also contributing to the bloating are moderate to high levels of sodium, sugar, and synthetic sweetners like those found in diet drinks. It's true that estrogen is required for optimal muscle development, which often makes bloating is an acceptable side effect during off-season training. Thus, there are periods of training during which athletes and bodybuilders are less concerned with, and affected by bloating. However, when seconds count, success is measured in inches, and muscular presentation readiness is of great importance, bloating is often off-set in numerous ways. Firstly, the above high propensity for bloating steroids and food sources are avoided. Secondly, with regard to steroid use AIs and SERMs (anti-estrogenics explained earlier) are employed to reduce estrogenic activity, and thereby promote lean, bloat-free physiques. The third weapon against bloat used by the athlete comes in the form of diuretics which flush extra fluids from the body. Some are mild (mostly mineral & herbal), others (mostly prescription) can be harsh, but both should be used respectfully to prevent debilitating cramping which can hinder both performance and presentation. Psychological characteristics of adolescent steroid users. Burnett KF, Kleiman ME., Adolescence. 1994 Spring;29(113):81-9., Counseling Psychology Program, School of Education, University of Miami, Coral Gables, Florida 33124. 16. Sterility in Males and Females Temporary sterility is a common side effect of steroids in both males and females. In fact, anabolic steroids are so proficient at this that they have actually been studied and approved by the World Health Organization as a male contraceptive possibility. Steroids do this by disrupting the various hormones in women which potentiate the ability to have regular menstrual cycles. In men, steroids lower Follicle Stimulating Hormone (FSH) to the point where normal production of sperm is not possible. This isn´t to say that nobody on a cycle has every conceived; quite the opposite, actually. There' ve been legions of "happy accidents" reported to me by athletes who were on cycles and thought they couldn´t possibly conceive. Sterility caused by steroids is temporary, of course, and reverses post-cycle. This reversal is typically sped up by the post-cycle therapy which often involves the use of SERMs such as Nolvadex or Clomid , and/or Human Chorionic Gonadotropin. (1. Fertil Steril. 2004 Jan;81(1):226. 2. Urology. 2000 Oct 1;56(4):669.3. J Clin Endocrinol Metab. 1985 Oct;61(4):746-52 4. Fertil Steril. 1994 May;61(5):911-4. 5. Andrologia. 1985 Sep-Oct;17(5):497-501 6. Urol Clin North Am. 1986 Aug;13(3):455-63.) Steroid Effects Myth: Believing Everything You Hear Ok, so this last side effect isn´t really a steroid effect at all. But it’s true, nonetheless. It´s my hope that you read this entire article and were surprised and possibly even a little outraged. Maybe you were outraged with how casually I seem to treat a very serious topic, but more likely than not, you were outraged at the fact that most of what you´ve come to believe about steroids and their reportedly horrible side effects has been greatly exaggerated. The simple fact of the matter is that anabolic steroids, like any medication, can cause a host of unwanted side effects. I´m certainly not suggesting otherwise. What I am suggesting is that a more logical and rational view be taken of them. The literature suggests that these drugs are safe when used in a clinical setting; my numerous interviews and experience with athletes suggests that this also holds true outside the clinical setting. Please don´t misinterpret my position as being pro-steroid, anti-media, or anti-government. To do so would be to miss the point of this work entirely. I have the utmost respect for the media for providing the services that they do. I also have the utmost respect for the government and those who serve this country. Anabolic steroid side effects are a very real and possible concern for those who decide to use them. My position, therefore, is one that I hope is consistent with both the media’s as well as the government’s position. I simply wish to tell the truth, and allow my reader to make the best and most informed decisions possible. In that regard, I think this article has served its purpose.

Welcome aboard great to have someone with 30 years experience

Thanks very much

Low testosterone is something that affects most every man at some point in his life regardless of how healthy the individual may be. By age 40 over 50% of all men suffer from low testosterone and by the age of 50 the numbers reach a staggering amount, upwards of 80%. As we age our testosterone levels naturally decline, it is inevitable but we do have the ability to offset the end outcome. You've seen the commercials advertising treatment for "Low-T" which is simply a simplified version for saying low testosterone and there is truly only one remedy; anabolic steroids, most notably testosterone therapy. Through sound therapy we can see our levels return to a stable and more efficient range however many men choose to ignore the problem and assume the ill-effects are simply due to natural causes. It is true, age plays an important role but as our lifestyles have increasingly become sedentary coupled with nutritional intake that's dirty at best, many times the problem is far more exasperated than need be. However, if we can recognize the symptoms and understand low testosterone we can largely eliminate the problems associated. The Aging Effect: As discussed, we age and our natural testosterone levels fall but in many cases the process is so slow and building over time that it largely goes unnoticed. For many men by the time their levels are truly low they have become so accustomed to the slight changes they accept them as "normal". There are some men who will experience a rapid decline in a very short period of time, even at a much younger agebut they are in the minority and for most the effects will not be felt or noticed until we enter into our thirties and much more pronounced as we enter our forties. The Effects of Low Testosterone: There are many negative effects brought on by low testosterone levels and while an inactive lifestyle and poor diet can cause many of these problems low testosterone will only make them worse. From physique and physical related to sexual performance, the effects are vast and often dramatically felt; common effects of low testosterone include but are not limited to: Erectile Dysfunction Decreased Libido Decreases in Strength Decreases in Lean Muscle Tissue Increased Body Fat Depression Decreased Energy Increased Irritability If you suffer from any of these symptoms there's a very good chance you suffer from low testosterone, however, in most cases if you suffer from one you will suffer from multiple effects listed above; in many cases every single one. The good news is there is treatment and we can largely reverse every single negative effect associated with this problem and the truth is it is rather a very simple process. Low Testosterone Treatment: There is no cure for low testosterone; once your levels become low they will forever remain naturally low; however there is remedy. While we cannot cure the problem we can treat the symptoms and although we do so by supplementing with the same hormone you now produce in lower levels for all intense purposes this synthetic treatment is just as good. The reactions your body undergoes through its own natural production will be identical when a synthetic version is applied; your body will not know the difference, it simply has a desire and need for testosterone. Once you begin therapy you will rapidly notice improvements but as there is no permanent cure continuous therapy is of the utmost importance. Once you begin therapy if you decide to discontinue your low testosterone levels will return very quickly. Granted, this is for some a little annoying but ask yourself one question, would you rather undergo therapy that is very simple or suffer from low testosterone? To increase your testosterone levels you have several options and each one holds its own specific place in the order but some will prove to be more effective and efficient than others. By-in-large the form of testosterone treatment you undergo can be a very individualistic type of thing; what is best for you may not be best for another, however, this will not change the facts associated with each form of treatment. The most common forms of treatment include: Injectable Testosterone AndroGel AndroDerm Injectable Testosterone: This will prove to be the most effective and efficient type of therapy we can use. For most, a single injection of testosterone once every 10 to 14 days will correct the problem and will generally be well-tolerated by most who use it. Some individuals will need more frequent injections but this will largely be dictated by the type of testosterone you use. Some men will find the idea of injections to be bothersome but we can assure you it is a painless process and if you’re looking for an absolute remedy this is and will always be your best option. AndroGel AndroGel is a transdermal testosterone cream. This is simply a cream or lotion type substance applied directly to the skin that absorbs into the body. A much higher dose of AndroGel will need to be used in comparison to the injectable form due to topical absorption having a far less efficiency rating. Further, unlike the injectable form you will need to perform treatment every single day; failure to miss a day of treatment will not be the end of the world but for the best results every day is optimal. If you miss multiple days you will find your low testosterone to return very rapidly. AndroDerm: Everything that was said of AndroGel can be said of AndroDerm. As a transdermal medication the only difference is in its form; while AndroGel is just that, a gel, AndroDerm is a patch we apply directly to the skin for a 24 hour period of time. Once the 24 hour mark has passed we simply apply a new patch. Important Note: With both transdermal medications there is the possibility of skin irritation at the applied area in the form of burns or rashes. If these symptom exists in you injectable testosterone may be your only option, however you will find skin irritation is not a problem when testosterone is administered by intra-muscular injection. Receiving Treatment: If you believe you suffer from low testosterone you will need to schedule a visit to your local physician or hormone replacement clinic. If you have a hormone replacement clinic in your area this will many times be your best option as this is what they specialize in. Once you schedule your appointment a simple blood work test will be performed. By sampling our blood we can determine how much active testosterone we have in the body, determine where our levels are and how much therapy we need to increase them to a more stable and normal level. While treatment will increase your levels there is an interesting fact we cannot ignore. Low testosterone is not easily defined; there is no set standard, no accepted level. Granted, certain readings will be deemed low by all physicians and generally there is a more or less accepted low reading(s) but where they should end up is often highly debated. Due in-part to a lack of education regarding anabolic steroid hormones in general is largely responsible for these discrepancies among many physicians; again, this will make a hormone replacement clinic a far superior choice in most cases.

Oh yes recipes that are easy to eat quilt free lol

Zucchini is packed with many beneficial vitamins and minerals like potassium. Potassium is great for electrolyte balance and helps prevent cramping. Zucchini also features folate, which helps break down homocysteine levels that have been linked to heart attacks. Guilt-Free Protein Zucchini Brownies That Promote Heart Heath Do you want a guilt-free snack that will also help with cardiovascular and heart health, fat loss, and even eye and bone health? The most delicious zucchini brownies ever created are here, and you will love them! Zucchini is packed with many beneficial vitamins and minerals like potassium. Potassium is great for electrolyte balance and helps prevent cramping. Zucchini also features folate, which helps break down homocysteine levels that have been linked to heart attacks and strokes. Let's not forget the magnesium content in zucchini. Magnesium is one-half of the of the popular supplement ZMA. It has been shown to have a potentially positive impact on diabetes prevention, and even the muscle building process. Packed with fiber, zucchini can also help curb appetite and regulate blood sugar. The fiber content can also help lower cholesterol. The super high water content in zucchini helps you stay hydrated. If that's not enough, zucchini contains beta-carotene for eye health and vitamin C and calcium for bone health and antioxidant properties. MTS Whey Zucchini Brownie Note: Makes 12 brownies 2 large eggs 1 tablespoon vanilla extract 1 cup Splenda for baking 1/4 cup smooth applesauce 1/4 teaspoon kosher salt 1 cup whole wheat pastry flour (regular pastry flour works too, or use all-purpose flour) 1 scoop MTS Whey 1/4 cup unsweetened cocoa powder 1 1/2 teaspoons baking soda 1 teaspoon ground cinnamon 2 cups shredded zucchini 1 1/2 cups chocolate chips (semi-sweet) Cooking Instructions Preheat the oven to 350 degrees F. Spray muffin pan with nonstick cooking spray, and set aside. In a medium bowl, whisk together the eggs, vanilla, sugar, applesauce, and salt until combined. Mix in the flour, MTS Whey, cocoa powder, baking soda, and cinnamon in another bowl. Mix the dry ingredients into the wet ingredients. Fold in the grated zucchini so that it's uniformly mixed into the batter. Add the chocolate chips and fold in so they're incorporated well. Pour the batter into the prepared pan, and tap lightly on the edge of the counter to release any air bubbles. Bake the brownies at 350 degrees F 20-25 minutes, or until the center is set and a toothpick inserted in the center comes out relatively clean. The brownies will keep stored in an airtight container in the fridge for up to 5 days. Approximate Macros PER BROWNIE! 4g Protein 7g Carbohydrate 3g Fat 76 Calories There you have it. Enjoy the heart health, fat loss and lean muscle gains with the most delicious brownies ever created!

Looking awesome ?

No-Bake Chocolate Almond Protein Truffle Ingredients: ¼ cup MTS Whey Iso Chocolate (or flavor of your choice) ½ cup Ground Almonds 2 tbs. Coconut Flour ¼ cup Unsweetened Almond Milk 1 tbs. Peanut Butter ¼ cup Dark Chocolate Chips Instructions: Combine your ground almonds and protein in a bowl and mix together. Add the remaining ingredients and mix together until all ingredients are mixed together. The dough will be a little sticky. If it's too wet or too sticky add a little more flour. Form the dough into small truffle balls and place on a plate or baking pan lined with wax or parchment paper. The dough will make approximately 7-8 truffle balls. Put your plate of balls to the side for the time being. Melt the dark chocolate chips in the microwave or using a double boiler. Drizzle the melted dark chocolate on top of your truffle balls, covering the top half of the candies. Place your tray in the freezer for approximately an hour to allow the candies to harden up. If you'd rather the truffles be soft and cold and not have a hard, crunchy texture you can also place them in the refrigerator. Place a protein truffle in your mouth and enjoy! Macronutrient Profile This macronutrient profile is for the entire batch: Calories: 865 Fats: 56 grams Carbohydrates: 72 grams Protein: 50 grams Macronutrient profile for each truffle (if divided into 8): Calories: 108 Fat: 7 grams Carbohydrates: 9 grams Protein: 6.25 grams The Truffle Shuffle At just over 100 calories these protein-packed truffles don't break the macro-bank and allow you to indulge in a delicious, chocolate treat. So, when you are thinking about all the cookies and candy you want to stuff your face with this holiday season, think again, and give these healthy protein truffles a try.