HGH IGF-1 TESTOSTERONE INSULIN Boosting Broad Bean Soup Recipe

Naturally Boost HGH, IGF-1, Testosterone, and Insulin with this Beta 2 Agonist Broad Bean Soup Recipe!
Follow the recipe below exactly...it is no ordinary Broad Bean soup recipe...this special one includes the pods. This is critical because the study which proved the broad beans contain pharmacologically active L-dopa used a Broad Bean Pod mixture...not just the beans. In fact the pods contain the highest concentration of l-dopa compared to the actual bean. Also make sure that the Broad Beans you select are young...because the young ones contain the greatest amount of l-dopa. Don't skimp on the cream either...the hormones which we are going to boost will be aided by the animal fat of the cream. (the body manufactures the hormone testosterone from Cholesterol) So on the surface it may look like an ordinary soup recipe...but behind the scenes a bit of clever pharmacology is taking place. So don't change the Recipe! Visit http://ironpower.biz
for more information

Ingredients for "Youth Soup" or "B2 Broth"!

900 g fresh young Broadbeans

1 small Onion, peeled and chopped

4 cloves Garlic, peeled and chopped

100 ml Olive Oil

1 litre water (approx)

100 ml Whipping Cream

1 small bunch of Mint, picked and sliced

Method

* Pod the broad beans, keeping their pods. Wash these well then chop them
into small pieces.

* Sweat the Chopped onion and garlic in the olive oil for about 2 minutes.

* Add the shells of the beans then sweat for a further 3 minutes until soft.

* Cover with the water then bring to the boil.

* Simmer rapidly for about 5 minutes then add half of the beans

* Boil for a further five minutes then purée and strain through a fine sieve.

* Blanch the remainder of the beans for 1 minutes then add to the puréed
soup along with the cream.

* Reboil, add the sliced mint and serve.

Serves 4

Have a serving of the soup just before (about half an hour) training...this will supercharge your bodies release of HGH, IGF-1, testosterone and insulin. Put the rest in the fridge for 3 more workouts...or even before bed...because during sleep is another time the pituitary gland in the brain releases HGH into the body. (Although it's preferable to take before training...since you will be able to eat after your workout to realise the full value of elevated hormonal levels) As soon as you've finished your training, slam down a Synstack http://ironpower.biz/synstack.htm
whey protein shake and a glass of Powerstack http://ironpower.biz/products_powerstack.htm
creatine drink. This will optimally take advantage of the high concentrations of the circulating HGH, IGF-1, testosterone and insulin hormones in your bloodstream to maximise your bodybuilding efforts. Do not neglect this...to take advantage of the high levels of HGH, IGF-1, testosterone and insulin, you must eat...and a fast acting highly bioavailable and easily digestible whey protein is the best form of protein to take at this time. Taking creatine at this time also dramatically increases the muscle cells uptake of this potent muscle builder...not to mention creatine can also help boost HGH in its own right...For more info on that...visit... http://ironpower.biz/2004/11/creatine-boosts-hgh-igf-1testosterone.html

Visit http://ironpower.biz/products_gh_stack.htm for GH Stack, a popular natural bodybuilding supplement university proven to boost HGH and IGF-1 by 701% and 300% respectively

This recipe may be freely distributed and published so long as no alterations are made. References and links to ironpower.biz must be left intact. Visit http://ironpower.biz for FREE fitness, weight-loss and bodybuilding e-book downloads. Hundreds of pages of FREE training, diet, and supplement advice to help you in building muscle and losing fat with the quickest muscle building techniques and best fatburners available on line.

© 2004 Richard Hargreaves

PRESS RELEASE...HGH soup...final draft

Here's the final draft of my groundbreaking new re-juvenation, muscle building and fat burning "YOUTH SOUP" PRESS RELEASE that is being released now as I type this.


Edit Release Date
November 26, 2004

Edit Headline
Amazing New Soup Boosts Human Growth Hormone (HGH) and IGF-1 - Fountain of Youth or Bodybuilders Dream?

Edit Industry Targets/Categories
Home and Family
Industry: Healthcare
Lifestyle: Beauty
Lifestyle: Food / Beverage
Lifestyle: Health & Fitness
Medical: Alternative Medicine
Medical: Geriatrics
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Sports: Football
Sports: Golf


Edit Summary
Former Mr. Australia and CEO of http://ironpower.biz nutritional supplement company, Richard Hargreaves, announced today that he has discovered a Broad Bean soup recipe that boosts the Master muscle building, fat reducing and rejuvenation hormone of the body...HGH (Human Growth Hormone).

Edit Keywords
HGH, HUMAN GROWTH HORMONE, RELEASER,THERAPY,SUPPLEMENT,HUMAN GROWTH HORMONES,GH, HGH AND IGF-1, IGF1, SIDE-EFFECTS,TESTOSTERONE, INSULIN, BETA 2, B2 AGONIST, CLENBUTEROL, BETA2, B 2, L-DOPA, DOPAMINE, BODYBUILDING, BODYBUILDER, BODYBUILDERS, BODYBUILD, BODY BUILDING, LIFE EXTENSION, ANTI AGEING, AGING, RE-JUVENATION, RE JUVENATION, FITNESS, HEALTH

Edit Press Release Body
(PRWEB) November 26, 2004 --Former Mr. Australia and CEO of http://ironpower.biz nutritional supplement company, Richard Hargreaves, announced today that he has discovered a Broad Bean soup recipe that boosts the Master muscle building, fat reducing and rejuvenation hormone of the body...HGH (Human Growth Hormone). This welcome news couldn't come at a better time since a new report has predicted Australia's ageing population will cost the nation thousands of billions of dollars over the next 40 years. The Productivity Commission has found that by 2045, 25 per cent of the population will be 65 or older, which is about double the current proportion.National Seniors Association chief executive David Deans says long-term solutions are needed to keep people in the work force for longer, and improve the health of older Australians.
Human Growth Hormone (HGH) plays an essential role in the regulation of body fat levels, immunity, muscle mass, wound healing, bone mass and many other bodily functions. It is well established that human growth hormone levels steadily decline as we age and is partially responsible for the steady loss of muscle mass, loss of skin elasticity, immune dysfunction and many other physical changes that take place in the aging human body. Human Growth Hormone is produced at a rate that peaks during adolescence, at a time when normal growth is accelerated. The production of human growth hormone decreases with age, 14% each year on average. Humans normally produce about 500 micrograms of growth hormone daily at age 20. It is secreted in pulses by the pituitary gland. These pulses vary between 10 and 30 per day and can be strengthened by exercise. By age 80, the daily production falls to 60 (or less) micrograms. Studies on exercising - versus sedentary healthy men showed that only one-fourth of the decline in lean tissue mass is caused by disuse while three-fourths is caused by the aging process.Therefore, the possible effects of the broadbean soup on Human Growth Hormone is worth exploring in aging populations.

-According to Ronald M. Klatz, M.D., Author of the book Stopping the -Clock... "The benefits of taking Human Growth Hormones include:
-Younger, thicker skin
-Stronger bones
-An average gain of 8.8% in muscle mass after six months, without exercise
-An average loss of 14.4 % body fat after six months without dieting
-A stronger immune system
-Better exercise performance
-A higher energy level
-Greater cardiac output
-Lower cholesterol
-Regrowth of heart, liver, spleen, kidneys and other organs that shrink with age
-Tissue regenerating/healing of wounds and in recovery from surgery
-Improved kidney function
-Lower blood pressure
-Fewer wrinkles
-Elimination of cellulite
-Sharper vision
-Better retentive memory

Dr Klatz is referring to Human Growth Hormone in its synthetic injectable form. Apart from the injectable form being quite expensive, it also requires a doctors prescription. Growth hormone releasers in the form of a supplement or food that boost HGH provide a safe and natural alternative to boosting Human Growth Hormone without side effects.

Says Richard " I was searching for a natural B2 agonist. And then I stumbled on a new way to boost HGH (Human Growth Hormone). I wanted something that could give the muscle building and fat reducing effects of a synthetic B2 agonist such as Clenbuterol, but was natural, safe and legal. Well, after some searching, I found one. It's called dopamine...a substance naturally produced by your own body.(It's actually a neuro-transmitter and manufactured by the brain) But there was a problem with this...the human body cannot assimilate orally ingested dopamine. So then I looked to dopamine pre-cursors...substances that the body could convert to dopamine...The most direct pre-cursor is the amino acid l-dopa and it naturally occurs in Vicia Faba...or more commonly...Broadbean! Yes, the common Broadbean!"

What's more, a study performed in Australia at the Monash Medical Centre demonstrated that the l-dopa content in 100 grams of broadbean pod mixture was 250mg (a dosage equivalent to the prescription dosage of an l-dopa treatment for Parkinson's disease). The researchers concluded from the study "Vicia faba meals produced comparable L-dopa blood levels to fasting standard tablet doses and recovery studies yielded 0.25% L-dopa per weight of bean pod mixture. Vicia faba contains sufficient L-dopa to be pharmacologically active."

So, what this means in a nutshell is that the humble broad bean can effectively and cheaply supply you with l-dopa which your body converts to dopamine...which is a B2 agonist that builds muscle and burns fat. Now, here's the best bit...Dopamine is one of the most potent HGH releasers. Not only do we have a food (Broadbean) which can act as a B2 agonist, it also can boost HGH. And boosting HGH also boosts igf-1, testosterone, and insulin...three extremely anabolic hormones! How can you utilize this super food? Says Richard "Why not have a cup of my Broadbean soup before you train? This will supercharge the natural HGH boost which weight training stimulates...not to mention the boost in igf1, testosterone and insulin which occurs as a by product of the increased HGH! And for those who want to restore youth, have a cup of the soup before bed, because this is another time the body naturally releases HGH into the bloodstream.

Visit my website, http://ironpower.biz/broadbean_l-dopa_soup.htm to get the FREE, delicious and easy to prepare recipe for the Broadbean "Soup Of Youth" .Also take a look at a natural bodybuilding product we have that is popular amongst bodybuilders called GH Stack, which has been university proven to boost HGH and IGF-1 by 701% and 300% respectively...visit http://ironpower.biz/products_gh_stack.htm.

NEW Soup Boosts HGH (Human Growth Hormone)...press release

I'm so pleased with my new HGH boosting B2 soup that I've named it YOUTH SOUP, and are sending out this press release to announce it to the world! (Do you think B2 Broth is a better name? All comments welcome)

FOR IMMEDIATE RELEASE
Amazing New Soup boosts Human Growth Hormone(HGH)...Is it a Fountain of Youth or Bodybuilders Dream?
Former Mr Australia and CEO of Ironpower supplement company, Richard Hargreaves, announced today that he had discovered a Broad Bean soup recipe that boosts the Master muscle building, fat reducing and rejuvenation hormone of the body...HGH (Human Growth Hormone).
Human Growth Hormone (HGH) plays an essential role in the regulation of body fat levels, immunity, muscle mass, wound healing, bone mass and many other bodily functions. It is well established that human growth hormone levels steadily decline as we age and is partially responsible for the steady loss of muscle mass, loss of skin elasticity, immune dysfunction and many other physical changes that take place in the aging human body.Human Growth Hormone is produced at a rate that peaks during adolescence, at a time when normal growth is accelerated. The production of human growth hormone decreases with age, 14% each year on average.Humans normally produce about 500 micrograms of growth hormone daily at age 20.It is secreted in pulses by the pituitary gland. These pulses vary between 10 and 30 per day and can be strengthened by exercise. By age 80, the daily production falls to 60 (or less) micrograms. Studies on exercising versus sedentary healthy men showed that only one-fourth of the the decline in lean lean tissue mass is caused by disuse while three-fourths is caused by the aging process.Therefore, the possible effects of the broadbean soup on Human Growth Hormone is worth exploring in aging populations.

According to Ronald M. Klatz, M.D., Author of the book Stopping the Clock...
"The benefits of taking Human Growth Hormones include:
Younger, thicker skin
Stronger bones
An average gain of 8.8% in muscle mass after six months, without exercise
An average loss of 14.4 % body fat after six months without dieting
A stronger immune system
Better exercise performance
A higher energy level
Greater cardiac output
Lower cholesterol
Regrowth of heart, liver, spleen, kidneys and other organs that shrink with age
Tissue regenerating/healing of wounds and in recovery from surgery
Improved kidney function
Lower blood pressure
Fewer wrinkles
Elimination of cellulite
Sharper vision
Better retentive memory"

Dr Klatz is referring to Human Growth Hormone in its synthetic injectable form. Apart from the injectable form being quite expensive, it also requires a doctors prescription. Growth hormone releasers in the form of a supplement or food that boost HGH provide a safe and natural alternative to boosting Human Growth Hormone without side effects. Says Richard " I was searching for a natural B2 agonist.And then I stumbled on a new way to boost HGH (Human Growth Hormone). I wanted something that could give the muscle building and fat reducing effects of a synthetic B2 agonist such as Clenbuterol, but was natural, safe and legal. Well, after some searching, I found one. It's called dopamine...a substance naturally produced by your own body.(It's actually a neuro-transmitter and manufactured by the brain) But there was a problem with this...the human body cannot assimilate orally ingested dopamine. So then I looked to dopamine pre-cursors...substances that the body could convert to dopamine...The most direct pre-cursor is the amino acid l-dopa and it naturally occurs in Vicia Faba...or more commonly...Broadbean! Yes, the common Broadbean!" What's more, a study performed in Australia at the Monash Medical Centre demonstrated that the l-dopa content in 100 grams of broadbean pod mixture was 250mg (a dosage equivalent to the prescription dosage of an l-dopa treatment for Parkinson's disease). The researchers concluded from the study "Vicia faba meals produced comparable L-dopa blood levels to fasting standard tablet doses and recovery studies yielded 0.25% L-dopa per weight of bean pod mixture. Vicia faba contains sufficient L-dopa to be pharmacologically active."
So, what this means in a nutshell is that the humble broad bean can effectively and cheaply supply you with l-dopa which your body converts to dopamine...which is a B2 agonist that builds muscle and burns fat. Now, here's the best bit...Dopamine is one of the most potent HGH releasers. Not only do we have a food (Broadbean) which can act as a B2 agonist, it also can boost HGH. And boosting HGH also boosts igf-1, testosterone, and insulin...three extremely anabolic hormones! How can you utilise this super food? Says Richard" Why not have a cup of my Broadbean soup before you train? This will supercharge the natural HGH boost which weight training stimulates...not to mention the boost in igf1, testosterone and insulin which occurs as a by product of the increased HGH! And for those who want to restore youth, have a cup of the soup before bed, because this is another time the body naturally releases HGH into the bloodstream. Visit my website, http://ironpower.biz to get the FREE, delicious and easy to prepare recipe for the Broadbean "Soup Of Youth " or "B2 Broth"!

Naturally Boost HGH, IGF-1, Testosterone, and Insulin with this Beta 2 Agonist

Following on from my previous posting, in which I said I'd be expanding more on the topic of natural HGH (Human Growth Hormone) boosters...
Today I'll cover a very exciting new one...although I discovered this one several years ago...this is the first time I've written on the subject.
First, I'll tell you how I made the discovery. I was searching for a natural B2 agonist. What's a B2 agonist you may be asking... (B2 agonist is short for Beta two adrenergic agonist.) A B2 agonist that bodybuilders are familiar with is Clenbuterol...a powerful drug that builds muscle and strips the body of fat in record time. B2 agonists are used widely in asthma medications, because one of their effects is bronchodilation...or an opening of the breathing passages.Clenbuterol drugs such as Venta Pulmin and Spiropent are banned by sporting bodies such as the IOC (click here to view the list of banned substances) and are illegal in most countries. Apart from being illegal, they have also been shown to have dangerous side-effects to health.Click here to read a University of Melbourne study which looked at the detrimental effects of Clenbuterol on the heart.
So what I was searching for was something that could give the muscle building and fat reducing effects of a synthetic B2 agonist such as Clenbuterol, but was natural, safe and legal. Well, after some searching, I found one. It's called dopamine...a substance naturally produced by your own body.(It's actually known as a neuro-transmitter and manufactured by the brain) But there was a problem with this...the human body cannot assimilate orally ingested dopamine. So then I looked to dopamine pre-cursors...substances that the body could convert to dopamine...The most direct pre-cursor is the amino acid l-dopa and it naturally occurs in Vicia Faba...or more commonly...Broadbean! Yes, the common Broadbean! What's more, a study performed in Australia at the Monash Medical Centre demonstrated that the l-dopa content in 100 grams of broadbean pod mixture was 250mg (a dosage equivalent to the prescription dosage of an l-dopa treatment for Parkinson's disease). The researchers concluded from the study "Vicia faba meals produced comparable L-dopa blood levels to fasting standard tablet doses and recovery studies yielded 0.25% L-dopa per weight of bean pod mixture. Vicia faba contains sufficient L-dopa to be pharmacologically active in patients with Parkinson's disease and can potentially be incorporated into dietary strategies to manage Parkinsonian motor oscillations."
So, what this means in a nutshell is that the humble broad bean can easily and cheaply supply you with l-dopa which your body converts to dopamine...which is a B2 agonist that builds muscle and burns fat. Now, I've saved the best to last...Dopamine is one of the most potent HGH releasers. So not only do we have a food (Broadbean) which can act as a B2 agonist, it also can boost HGH. And boosting HGH also boosts igf-1, testosterone, and insulin...three extremely anabolic hormones! How can you utilise this super food? Why not have a cup of Broadbean soup before you train? This will supercharge the natural HGH boost which weight training stimulates...not to mention the boost in igf-1, testosterone and insulin which occurs as a by product of the increased HGH!
Here's a delicious and easy to prepare recipe for Beta 2 BroadBean Super Soup to get you started! Click here.

references:

Motor effects of broad beans (Vicia faba) in Parkinson's disease: single dose studies

PA Kempster1,2 MD, Z Bogetic2 MD, JW Secombei3 BApplSc, HD Martin3 Bsc, NDH Balazs3 Bsc and ML Wahlqvist2 MD

Departments of Neurosciences1, Medicine2 and Biochemistry3, Monash Medical Centre, Melbourne, Australia.

HGH increases muscle by 8.8% and decreases fat by 14.4%...without exercise or dieting!

As a follow on from yesterdays posting on how creatine monohydrate has the ability to boost human growth hormone (HGH)...according to Ronald M. Klatz, M.D., Author of the book Stopping the Clock... The benefits of taking Human Growth Hormone include:

Younger, thicker skin
Stronger bones
An average gain of 8.8% in muscle mass after six months, without exercise
An average loss of 14.4 % body fat after six months without dieting
A stronger immune system
Better exercise performance
A higher energy level
Greater cardiac output
Lower cholesterol
Regrowth of heart, liver, spleen, kidneys and other organs that shrink with age
Tissue regenerating/healing of wounds and in recovery from surgery
Improved kidney function
Lower blood pressure
Fewer wrinkles
Elimination of cellulite
Sharper vision
Better retentive memory

Dr Klatz is referring to HGH in its synthetic injectable form. Apart from the injectable form being very effective...it is also quite expensive and requires a doctors prescription. Natural alternatives that boost HGH levels such as creatine, niacin, certain amino acids such as arginine, lysine, glycine, glutamine and even some plants (eg.Broad Bean which is naturally high in l-dopa...a potent HGH releaser and natural B2 agonist) can provide many people with an effective natural alternative...albeit perhaps not quite as effective...but a lot cheaper and safer. Next posting I'll take a closer look at Broad Bean, and explain what a B2 agonist does. In the meantime, if you want to explore more on the benefits of HGH, particularly for building muscle and losing fat, click here to visit ironpower.biz.

Creatine boosts HGH, IGF-1,Testosterone & Insulin

Some research indicates creatine monohydrate can raise growth hormone equal to that of intense exercise. Human Growth hormone (HGH) plays an essential role in the regulation of body fat levels, immunity, muscle mass, wound healing, bone mass and many other bodily functions. It is well established that HGH levels steadily decline as we age and is partially responsible for the steady loss of muscle mass, loss of skin elasticity, immune dysfunction and many other physical changes that take place in the aging human body.HGH is produced at a rate that peaks during adolescence, at time when normal growth is accelerated. The production of human growth hormone decreases with age, 14% each year on average. Humans normally produce about 500 micrograms of growth hormone daily at age 20.It is secreted in pulses by the pituitary gland. These pulses vary between 10 and 30 per day and can be strengthened by exercise. By age 80, the daily production falls to 60 (or less) micrograms. Studies on exercising versus sedentary healthy men showed that only one-fourth of the the decline in lean lean tissue mass is caused by disuse while three-fourths is caused by the aging process.Therefore, the possible effects of creatine on HGH is worth exploring in aging populations.

One study found creatine could mimic the increased HGH levels seen after intense exercise. In this study, researchers gave six healthy male subjects 20 grams of creatine monohydrate in a single dose under resting (non-exercising) conditions. The researcher's found that all subjects showed a "significant" increase of HGH in the blood during the six-hour period after creatine ingestion. For the majority of subjects the maximum HGH concentration occurred between two and six hours after ingesting the creatine.

The conclusion of the study was "In resting conditions and at high dosages creatine enhances GH secretion, mimicking the response of strong exercise which also stimulates GH secretion." These researchers felt that the effects of creatine on GH could be viewed as one of creatine's anabolic properties with the lean mass and strength increases observed after creatine supplementation. Although creatine supplementation has been found to increase lean muscle mass and strength in many studies, the effects of creatine on those tissues via GH enhancement has yet to be explored. This also leads on to the fact that increasing HGH also increases IGF-1, testosterone and insulin...3 other extremely anabolic hormones...So the benefits of creatine supplementation could be far more reaching than first supposed...

For more info on:- creatine monohydrate and other ways to boost HGH

Is This The fastest Muscle Building Routine Ever...

I'm really excited to be giving you this weight training program which gives phenomenol muscle building results in a very short time...even for hardgainers! I aren't quite sure yet as to why it's so effective...although I do have some theories which I'll expound in another article...but it doesn't matter why it works...what's more important is that it does...and incredibly well. I personally put on 7 kilos over 3 weeks!(I used a loading dose of Powerstack-creatine in the first week-putting on 4 kilos, plus GH stack and androstack and Synstack and metaglutamine) Admitedly it wasn't all muscle...but it was very high quality bulk, and my strength went through the roof... especially after a couple of months on the program.
Before giving you the program, which is based on a 50 year secret (Larry Scott-former Mr Olympia is reported to have used a similar program)let me warn you that on paper it looks extremely basic...and it is...but it works so effectively that I must stress DO NOT ALTER IT! Don't be tempted to add exercises, sets etc to it. Part of the secret for its success is its brevity.So DON"T CHANGE IT!
The workout is only 3 days a week. It's a triple split, so each bodypart will only be trained once a week! Yes, that's all. Once a week. And the workout is completed in 30 to 40 minutes...that's it...no longer. So don't add extra exercises, or extra workouts on your days off. The workout must be kept under 40 minutes...and no more than three times per week.
Here's the program
Day one eg Monday
CHEST AND BACK AND ABS
CHEST
Incline flys 10 reps performed set style A
Bench press 6 reps performed set style B
Bench press 2 reps performed set style C
Incline press 25 reps performed set style C
BACK
Bent over rows 10 reps performed set style A
Chin-ups 6 reps performed set style B
Cable rows 2 reps performed set style C
Cable rows 25 reps performed set style C
ABS
crunches 10 reps performed set style A
reverse crunches(on incline) 6 reps performed set style B
reverse crunches 2 reps performed set style C
crunches 25 reps performed set style C

Day two eg Wednesday
LEGS
Squats 10 reps performed set style A
Squats 6 reps performed set style B
Squats 2 reps performed set style C
Squats or leg press or leg extensions 25 reps performed set style C

stiff legged deadlifts 10 reps performed set style A
stiff legged deadlifts 6 reps performed set style B
leg curls 2 reps performed set style C
leg curls 25 reps performed set style C

seated calf raises 10 reps performed set style A
standing calf raises 6 reps performed set style B
standing calf raises 2 reps performed set style C
standing calf raises or donkey reps performed set style C

Day three eg friday
SHOULDERS AND ARMS
SHOULDERS
Lateral raise 10 reps performed set style A
shoulder press 6 reps performed set style B
shoulder press 2 reps performed set style C
upright rows or bent over raises 25 reps performed set style C
BICEPS
Preacher curls 10 reps performed set style A
standing curls 6 reps performed set style B
incline curls 2 reps performed set style C
reverse curls 25 reps performed set style C
TRICEPS
pushdowns 10 reps performed set style A
dips 6 reps performed set style B
pushdowns 2 reps performed set style C
french curls 25 reps performed set style C

There you have it...simple...but powerful...REMEMBER THOUGH...DON"T CHANGE IT BY ADDING THINGS AND MAKING IT LONGER ( The reason I keep emphasising this fact is because I used to own a couple of gyms and have had experience with thousands of clients...many had the mentality that if such a small program is effective, they'll just add this and add that to make it more effective. This is especially true for people who have been training for some time and are used to monster workouts...because they know a lot of exercises...and are used to regularly doing a lot of exercises per workout...they feel they 'must' do this( some do it because there worried they might look like some sort of beginner or newbie in the eyes of others doing such a brief, simple routine) Well please don't be like them...you now know better...so there's no excuse!









LEGEND style A reps are performed super slow...10 seconds up...10 seconds down...light weight...done to failure for 10 reps
Style B reps are performed normal speed and style for 6 reps to failure...heavy weight
Style C pre-exhaust set...first phase of two reps with an 'impossible' weight
You tell your mind you are going for 6 reps...but with a weight so heavy that you must fail...and only get 1 or two reps...even though in your mind you are going for six.
Phase two...after going to failure with phase one, grab a lighter weight and pump out 25 reps to failure...fast speed...no rest between phase one or two
NOTE you can change the exercises for each bodypart...just don't change the sets, reps or style of execution
You can either finish training one bodypart first before doing the next ie. train your chest for the 3 styles of sets before doing the same for back...OR you may superset chest and back exercises ie Do your super low style A set of bench press, then do your super slow style A set of rows...before doing the same for style B and then Style C

Maximum Muscle...Minimum Fat...Fastest Time

by Richard Hargreaves (First published in Australian Ironman bodybuilding magazine 1998)


TRIPLE - X EATING FOR MAXIMUM RESULTS

MAXIMUM FAT LOSS

Eating would have to be one of the most controversial topics around.
Which diet is best for fat loss - a calorie restricted diet or a fat restricted diet or a carbohydrate restricted diet or all three?
Or something else such as the so called ‘high fat’ diet? Or a high fibre diet? Or high protein diet? Or no diet at all? Or diet supplements?
There are lots of ‘experts’ around who defend one system of fat loss as being the best and ignoring or canning the other methods.
Who is right? Does anyone really know?
I think we do know and that is a combination of several of the above.
These are:
A) CALORIE RESTRICTION
B) CARBOHYDRATE RESTRICTION
C) FAT RESTRICTION
D) FIBRE INCREASE
E) PLENTY OF PROTEIN
F) DIET SUPPLEMENTS

As far as the no diet ‘method’ is concerned, I think it sounds good in theory but in practice doesn’t work. Initially, anyway. It can be good once the fat is gone, however.
This is because for most people the incredible behavioral change they would have to make is beyond them.
To take total control or enough control to make a difference is quite a feat. It requires mental skills beyond that of most people. These skills are easily taught but the person has to really want to change.
It reminds me of the joke:
QUESTION: “How many psychiatrists does it take to change a light globe?”
ANSWER: “Only one, but it's very expensive and the light globe has got to want to change”
Many a true word is spoken in jest.
But the truth is that if you want permanent results you are going to have to do something different from now. If you keep doing the things that you’ve always done, you will keep getting the results you have always got.
To make this change requires determination and is quite often done out of sheer frustration of the way you presently are.
However, a diet can be a psychological tool to help you achieve your goal.
Fast fat loss gives lots of positive feed-back and hence motivation continuing to do what you’re doing. If you don’t ‘feel’ like your losing fat, this can be very de-motivating. When this happens you are more apt to throw in the towel.
So the diet is actually helping you achieve your goal on two levels - physical and
mental.
It keeps you on the path and once this goal has been achieved the goal becomes to stay at your desired bodyfat level.
A ‘no diet’ approach works best here. Once you’ve achieved your goal bodyfat level a few simple behavioral modifications are all that are necessary to keep you there “without dieting”.
These can be summarized in four simple rules:
1. EAT AND DRINK WHAT YOU LIKE IN MODERATION
2. Only eat when hungry (not out of habit or as a mood enhancer).
3. Eat your food slowly (this gives the body time to activate its ‘full’ signal from the stomach).
4. Stop when you’re full (don’t over eat out of habit to finish plate).

Let’s now take a look at how A, B, C, D, E & F work together synergistically.
CALORIE Restriction is best achieved through cutting fats. That is because fats are around twice as high as protein or carbohydrates in calories.
eg 1 gram fat = 9 calories
1 gram protein = 4 calories
1 gram carbohydrates = 4 calories

Cutting back on fats has the most dramatic effect on calorie reduction per gram of food restricted. A small volume cut gives a dramatic calorie drop.
Hence two fat birds are killed with the one stone - Restricting fats automatically restricts calories.
Further calorie restriction is achieved through carbohydrate restriction.
Higher protein levels help maintain existing muscle tissue when in a calorie restricted state. This keeps the metabolism fast.
Increased fibre helps to stabilize blood sugar levels and speeds the rate at which the body eliminates waste. The less time food is in your system, the less calories get absorbed. Numerous studies show how increased fibre increases weight loss in a diet situation.
Supplements for accelerating fat loss will be discussed later in their own section.


TRIPLE - X EATING FOR MASS
MAXIMUM MUSCLE GAIN

Now, to the exciting part of what I promised you in last month’s issue.
How to maximize muscular gains while minimizing fat gains through nutrition - both food and supplements.
You may recall me mentioning in previous articles how anabolic the hormone insulin is. The problem however with high insulin levels is that this state is conducive to fat storage.
Question: How can you get the anabolic effect of insulin without the fat lipo-genesis (building) usually associated with high insulin levels?
Answer: By preventing the formation of fat.


HOW TO DRAMATICALLY BOOST INSULIN LEVELS WHILST STOPPING FAT PRODUCTION

Carbohydrates are what boost insulin levels, especially high glycemic type of carbs such as glucose. (See High Glycemic Index Foods Table).
What I’m talking about here is copious amounts of carbohydrates to keep insulin levels elevated.
And with the magic addition of an incredible natural compound known as Hydroxy Citric Acid we can effectively block the production of fat from the excessive amount of carbohydrate calories consumed.
HCA works its magic by attaching itself to the enzyme necessary for fat production, citrate lyase. By rendering citrate lyase inactive, malonyl co-enzyme A (building block of fat) cannot be triggered into fat formation.
However, HCA will not stop excessive fat calories in food from being stored as fat on the body. It is therefore necessary to keep fat intake very low at around 10%. An alternative and what most people find the easiest method is to supplement their present medium to high fat intake with chitosan.
Chitosan is another of Mother Nature’s miracles. It is what is known as a lipophillic fibre - or fat attracting fibre (unlike most other types of fibre which are water attracting). This gives chitosan the unique ability to absorb around 10 times its own weight in fat and oils ie 1 gram of chitosan can soak up 10 grams of fat.
However, it is indiscriminate at absorbing both “good” and “bad” oil. The ‘good oil’ is that containing fat soluble vitamins such as A and E. Excessive or indiscriminate use of chitosan can lead to dietary deficiencies.
We do need some fat in our diets to remain healthy. NEVER try to eliminate fats completely.
So now we have a high carbohydrate, low fat diet, but what about protein?
Around three grams per kilogram of bodyweight per day eg an 80 kg bodybuilder would require around 240 grams of high grade protein per day. Ectomorphs (fast metabolism, ‘skinny’) may need more. Endomorphs (slow metabolism, ‘fat’) may need less. Mesomorphs (Naturally muscular) will be around the above mentioned 240 gram/day. It is near impossible to eat this much solid protein per day on a consistent basis. It’s a lot of chewing which is very tiring. High quality Whey protein concentrates and isolates are now available which makes your protein intake through liquid drinks - a much more pleasant alternative. Especially on a super muscle builder diet because bananas and low fat ice-cream are encouraged.
Whey protein has the highest biological value of all proteins and is very cost effective. It also tastes terrific in a milk shake.
Question: Why has a Cutting Up and a Mass Building diet been included? Which one should I do?

Answer: You will probably need both diets to get the maximum amount of muscle with minimum amount of bodyfat.

Cycle the two diets as you cycle your training.
A cycle which works well is four weeks hard TRIPLE - X training in combination with the TRIPLE -X Maximum Muscle diet followed by two weeks of less intense training in combination with the TRIPLE - X Maximum fat loss diet.
At the end of this two week block, the cycle is repeated.
If you are a bit smooth you may wish to start with the Maximum fat loss diet until you get your abdominals showing. Once you’ve achieved a degree of sharpness you’re happy with, start the TRIPLE - X maximum muscle diet in combination with very intense TRIPLE - X training. Cycle as explained above.
Tailor the diets and cycles to suit your unique requirements.


TRIPLE X SUPER FAT BURNER DIET

Example for 80kg Bodybuilder

7:00 AM BREAKFAST 2-4 Tablespoons WPC
1 glass ice water
1-2 teaspoons coffee
4 drops Trim sweet (or other low calorie sweetener)

10:00AM MORNING One serve of meat or other Yes Protein (could be TEA TRIPLE -X protein shake)
As many serves as desired of Yes vegetables or Yes salads

1:00 PM LUNCH Same as Morning Tea

4:00 PM AFTERNOON (Optional - have only if hungry)
TEA PROTEIN SHAKE

7:00 PM DINNER Same as Lunch

SPECIAL MEAL - POST WORKOUT SNACK - Protein Drink
6 Tablespoons WPC
1 glass milk (low fat)
1/2 banana
1 teaspoon (5g) Creatine Monohydrate


NOTES:
* Space meals at least three hours apart
* Use herbs and spices to add flavour
* Get as much variety as possible with the yes foods
ie each meal a different source of protein
each meal different vegetables and salads
* Do not eat later than 8:00 PM
* Avoid the NO foods (except for milk and banana in post workout snack)

Sip on a mixture of glutamine peptide and water during training 300 - 500ml water with 2 - 4 grams of glutamine is about right.



TRIPLE - X MAXIMUM MUSCLE DIET
For 80kg Bodybuilder

7:00 AM BREAKFAST 1 Bowl Cocoa Pops or Honey Smacks
or Fruit Loops with low fat milk
1000mg HCA-50 sprinkled over cereal

Protein drink 1 glass low fat milk
3 Tablespoons WPC
1 Banana
1 Tablespoon Oat or Wheat Bran
(use Oat if gluten sensitive)
Scoop of low fat ice cream

10:00AM MORNING Protein drink:
TEA 1 glass low fat milk
1 banana
3 Tablespoons WPC
1 Tablespoon Oat or Wheat Bran

Rice cake with honey

1:00 PM LUNCH Protein drink:
1 glass low fat milk
1 banana
3 Tablespoons WPC
1 Tablespoon Oat or Wheat Bran
+ 1000mg HCA-50

1 glucose lolly
Chicken or Beef or Lamb
or other choice of protein from Yes list of foods
in a sandwich with salad (choose from Yes list)
Serving size as large as you can comfortably handle

4:00 PM AFTERNOON Scones with Jam (NO CREAM)
TEA NO BUTTER

Protein Drink:
1 glass low fat milk
1 banana
3 Tablespoons WPC
1 Tablespoon Oat or Wheat Bran

7:00 PM DINNER Roast Chicken or Beef or Lamb or other Yes protein
from YES/NO Food List.
1000mg HCA-50
Potato, pumpkin any other vegetable or salad
Jelly and low fat ice-cream

OR

Potato or pumpkin soup (without cream) + 1000mg HCA-50

Steak and vegetables or salad
Eat as much as you like, especially the vegetables. Get plenty of variety with the vegetables but especially go for potato, corn on the cob, pumpkin, rice. Also eat more pasta and bread. No butter though or margarine.

Dessert: Fruit salad and low fat ice-cream


POST WORKOUT MEAL Protein drink:
1 glass milk
1 banana
4 Tablespoons WPC
Scoop of low fat ice-cream
5g Creatine Monohydrate


IMPORTANT NOTE
Neither the TRIPLE X Super Fat Burner diet or Maximum Muscle Builder diets are long term diets.
They are Functional Diets to achieve specific physical goals and are not a prescription for long term health.
Consult with your doctor before undertaking either of these diets if you have any concerns.


SUPPLEMENTS
Do Supplements make a difference?

The right ones at the right time at a sufficient dose will most certainly help you achieve your goals faster.
Here are the right ones and how to take them.

SUPPLEMENTS FOR MENTAL MUSCLE AND MINDSET
Caffeine, either in its natural source such as coffee, tea, guarana or Kola nut or as chemical powder/tablet or drink would have to be the most potent legal mood enhancers around.
Despite what you may have recently heard, caffeine does not adversely effect the uptake of creatine.
Maximum fat burning effect of caffeine is experienced three hours after ingesting, during aerobic style exercise. It can increase fat burning by 100%
Blood levels peak at one hour after ingestion.
Taking 250mg caffeine 1/2 hour before TRIPLE-X training will increase muscle fibre recruitment, increase intensity of muscular contraction and make the work feel ‘easier’ (reduces perception of effort). A strong cup of coffee contains around 100mg caffeine. However, for more accurate and easier administration I recommend using a measured powder dose in a glass of water or grapefruit juice.
A chemical known as Naringin contained within grapefruit juice extends the life of caffeine in your body. The female pill also extends caffeine’s life whilst smoking shortens its life span as well as yours.
GINSENG has been used for thousands of years as a mood enhancer. It helps endurance and aids fat loss.
1000mg of a good quality (high in ginsenosides - the active ingredient) ginseng in the morning upon awakening.


SUPPLEMENTS FOR TRAINING

CREATINE MONOHYDRATE is the number one booster for size. It also increases power, strength and recovery.
5 grams per day is plenty.
When to take:
Muscle Building Cycle - take 5 grams in post workout protein drink
On non-training days take when convenient with 200ml of grape juice (red grape juice, not green grape fruit juice)

Fat Burning Cycle - take 5 grams in post workout protein drink

Glutamine peptide should be mixed with your training drink. This helps stop muscle tissue breakdown, speeding recovery and increasing results of triple-x training.
5 grams is about right for most people.
Creatine and Glutamine use similar transport mechanisms to be delivered into the muscles. This is why it is preferable to take the creatine and glutamine at separate times on the same day.
HCA has already been discussed in the TRIPLE-X Maximum Muscle Builder Diet section. It is the most important component, apart from food in the Diet.
It directs the body to manufacture excess carbohydrate calories into glycogen, rather than fat. This leaves the body looking very full and hard and gives an incredible pump.
Vitamin C is a powerful antioxidant and helps speed recovery after exercise.
Suggested daily dose 1000mg Breakfast
1000mg Lunch
1000mg Dinner

Red Clover. It’s too early to know how effective this supplement is going to be. However, I recently had my serum Testosterone levels measured 1 hour after ingesting 40ml of liquid Red Clover Extract. The normal range of testosterone for a healthy male is 8.4 nmol./litre to 28.7 nmol./litre. I recorded a measurement of 26.8 which is about the maximum you would want your testosterone levels to be unless you were after side-effects.
Tony took 20ml Red Clover liquid extract (equivalent to 20 grams of dried herb) immediately before training, and he felt this was a beneficial dose.


HIGH GLYCEMIC INDEX FOODS TABLE
(to be used with TRIPLE-X Maximum Muscle Diet)

Glucose
Maltodextrin
Sucrose
Bread
Porridge
Rice
Rice bubbles
Rice cakes
Corn
Corn flakes
Corn chips
Cocoa pops
Potato
Donuts
Waffles
Pumpkin
Honey

YES/NO FOODS FOR TRIPLE-X MAXIMUM FAT BURNER DIET


YES FOODS NO FOODS
Animal
Protein:
WPC/WPI Rice
All meats (except meat loaf) Pasta
Eg Beef Pumpkin
Pork Bacon Cereals
Lamb Grains
Chicken Bread
Turkey Potato
Fish
Cheese (except cottage) Milk
Eggs Fruit
Corn
Vegetables: Sugar
Broccoli Confectionery
Peas Chocolate
Beans Baked beans
Carrots or 3 bean mix
Cabbage Cottage cheese
Brussels Sprouts Soft drinks
Silver Beets Alcohol
Cauliflower Mayonnaise

Salad:
Lettuce
Tomato
Celery
Cucumber
Peppers (Red, Green)
Mushrooms
Onions

Misc/Snacks
Sunflower seeds in moderation
Diet drinks
(no sugar. Caution, Aspartame - may be dangerous)
Salt
Pepper
Spices
Soy sauce in moderation