T Nation

Full Moon - It's Time to Feast

Hello T-Nation!

My name is Alex Kikel. Im an amateur bodybuilder, powerlifter, owner of online prep coach company BeastFitness, and have my BS, NASM CPT, and NASE Speed and Explosion Specialist lvl II certification.

I’m currently in my offseason cyclical bulking and focusing on gaining as much size and strength as possible while I finish up my Masters in Performance Enhancement & Injury Prevention before continuing onto my PhD in the Bioenergetics & Biomechanics field.

Since I’ve taken my company full time, I’ve really focused hard on putting out as MUCH beneficial content as I possibly can (usually in the form of YouTube videos.) I’ll keep this log to post up all those videos to hopefully help a person or two!

If you have any questions, feel free to ask!â?¦and if you don’t know meâ?¦I train a little insaneâ?¦here’s this morning’s high rep deadlift emphasized workout. 315x30x3 on conventional and a deficit set of 365x16

I’ll be posting up more pictures as well

High Rep Side laterals 40x64

[B][U]A high protein diet (3.4 g/kg/d) combined with a heavy resistance training program improves body composition in healthy trained men and women ? a follow-up investigation
The consumption of a high protein diet (>4 g/kg/d) in trained men and women who did not alter their exercise program has been previously shown to have no significant effect on body composition. Thus, the purpose of this investigation was to determine if a high protein diet in conjunction with a periodized heavy resistance training program would affect indices of body composition, performance and health.

Forty-eight healthy resistance-trained men and women completed this study (mean ± SD; Normal Protein group [NP n = 17, four female and 13 male]: 24.8 ± 6.9 yr; 174.0 ± 9.5 cm height; 74.7 ± 9.6 kg body weight; 2.4 ± 1.7 yr of training; High Protein group [HP n = 31, seven female and 24 male]: 22.9 ± 3.1 yr; 172.3 ± 7.7 cm; 74.3 ± 12.4 kg; 4.9 ± 4.1 yr of training). Moreover, all subjects participated in a split-routine, periodized heavy resistance-training program. Training and daily diet logs were kept by each subject. Subjects in the NP and HP groups were instructed to consume their baseline (~2 g/kg/d) and >3 g/kg/d of dietary protein, respectively.

Subjects in the NP and HP groups consumed 2.3 and 3.4 g/kg/day of dietary protein during the treatment period. The NP group consumed significantly (p < 0.05) more protein during the treatment period compared to their baseline intake. The HP group consumed more (p < 0.05) total energy and protein during the treatment period compared to their baseline intake. Furthermore, the HP group consumed significantly more (p < 0.05) total calories and protein compared to the NP group. There were significant time by group (p ≤ 0.05) changes in body weight (change: +1.3 ± 1.3 kg NP, −0.1 ± 2.5 HP), fat mass (change: −0.3 ± 2.2 kg NP, −1.7 ± 2.3 HP), and % body fat (change: −0.7 ± 2.8 NP, −2.4 ± 2.9 HP). The NP group gained significantly more body weight than the HP group; however, the HP group experienced a greater decrease in fat mass and % body fat. There was a significant time effect for FFM; however, there was a non-significant time by group effect for FFM (change: +1.5 ± 1.8 NP, +1.5 ± 2.2 HP). Furthermore, a significant time effect (p ≤ 0.05) was seen in both groups vis a vis improvements in maximal strength (i.e., 1-RM squat and bench) vertical jump and pull-ups; however, there were no significant time by group effects (p ≥ 0.05) for all exercise performance measures. Additionally, there were no changes in any of the blood parameters (i.e., basic metabolic panel).

Consuming a high protein diet (3.4 g/kg/d) in conjunction with a heavy resistance-training program may confer benefits with regards to body composition. Furthermore, there is no evidence that consuming a high protein diet has any deleterious effects.

Deadlifting 405x20

Deadlifting a SUPER easy and Fast 545x1x6

Intensive exercise is healthier
Exercise is always healthy, even if you get an awful lot of it. We wrote about that recently. But does it matter whether you do high intensity exercise or take things more gently? It does, according to an article published by researchers at the University of Sydney in JAMA Internal Medicine. Exercise is even healthier if about a quarter to a third of the total amount of activity you get is made up of intensive exercise.

The researchers used data that had been gathered during the Australian 45 And Up study. They followed over two hundred thousand men and women, who were aged 45-75 at the start of the study, for over seven years.

The researchers knew how many minutes per week the participants spent doing exercise, and how many of those minutes were devoted to ‘vigorous’ exercise. “Vigorous activity is defined as activity that made you breathe harder or puff and pant, like jogging, cycling, aerobics, competitive tennis, but not household chores or gardening,” the researchers wrote.

That exercise reduces the risk of fatal cardiovascular disease and fatal forms of cancer is not new, but it is still not clear what types of activity increase our survival chances the most. That’s why the researchers made a distinction between intensive and moderate-intensive physical exercise. Moderately intensive physical activity included “gentle swimming, social tennis, vigorous gardening or work around the house”.

"Independent of the total amount of physical activity, engaging in some vigorous activity was protective against all-cause mortality", the researchers wrote. ?This finding applied to both sexes, all age categories, people with different weight status, and people with or without cardiometabolic disease." “Doing some vigorous activity might be important for increasing longevity among middle aged and older adults. If vigorous activities are consistently independently associated with health benefits, such activities should be more strongly encouraged in activity guidelines to maximize the population benefits of physical activity.”

Two years ago after beginning to read all of the research on Daily Undulating Periodization, I began to experiment with this style of training. After seeing the tremendous size and strength progress, I knew the research wasn’t lying. I’m beyond proud to say that my first eBook will be released within the next few weeks! This will be a Beast Fitness​ 10 Week DUP Hypertrophy based program that focuses on adding quality muscle size as well as strength.

I couldn’t be more excited to release this as it is a program I have used with multiple clients and have seen INSANE results!

[B][U]Effect of resistance training on C-reactive protein, blood glucose and lipid profile in older women with differing levels of RT experience[/U][/B]

The purpose of this study was to analyze the effects of a progressive resistance training (RT) program on C-reactive protein (CRP), blood glucose (GLU) and lipid profile in older women with differing levels of RT experience. Sixty-five older women (68.9 ± 6.1 years, 67.1 ± 13.1 kg) were separated according to RT experience: an advanced group composed by 35 participants who previously carried out 24 weeks of RT and a novice group composed by 30 participants without previous experience in RT (n = 30). Both groups performed a RT program comprised of 8 exercises targeting all the major muscles. Training was carried out 3 days/week for 8 weeks. Serum triglycerides (TG), total cholesterol (TC), high-density lipoprotein cholesterol (HDL-C), low-density lipoprotein cholesterol (LDL-C), GLU, and CRP concentrations were determined pre- and post- intervention after 12 h fasting. A significant group by time interaction (P < 0.05) for the TC (novice = -1.9% vs. advanced = 1.0%), and CRP (novice = -22.9% vs. advanced = -54.5%) was observed. A main effect of time (P < 0.05) was identified for the GLU (novice = -2.6% vs. advanced = -6.6%), TG (novice = -12.9% vs. advanced = -5.7%), HDL-C (novice = +6.7% vs. advanced = +2.6%), and LDL-C (novice = -34.0% vs. advanced = -25.4%). These results suggest that RT improves the metabolic profile of older women, and that training for a longer period of time seems to produce more pronounced reductions mainly on CRP.

Effect of resistance training on C-reactive protein, blood glucose and lipid profile in older women with differing levels of RT experience - ResearchGate. Available from: http://www.researchgate.net/publication/283275466_Effect_of_resistance_training_on_C-reactive_protein_blood_glucose_and_lipid_profile_in_older_women_with_differing_levels_of_RT_experience [accessed Oct 29, 2015].

FULL TEXT: http://www.researchgate.net/publication/283275466_Effect_of_resistance_training_on_C reactive_protein_blood_glucose_and_lipid_profile_in_older_women_with_differing_levels_of_RT_experience

got any thing on psychology of beginners as it relates to fears
not wanting to increase calories because they think they will get fat overnite
not pushing the boundaries because they fear overtraining

[quote]cavemansam wrote:
got any thing on psychology of beginners as it relates to fears
not wanting to increase calories because they think they will get fat overnite
not pushing the boundaries because they fear overtraining

I would love to actually make a video on this man! Its something I see very commonly with my clients. I’ll have the video up within the next couple days dude!

[B]Beast Fitness just keeps growing! This is the first test batch of much apparel to come! TO ALL MY CLIENTS: once I finalize a design I’ll be sending them out to you! Keep an eye out for Beast Fitness to TAKE OVER THE FITNESS WORLD!!![/B]

[B][U]Creatine-Q10 combination protects brain cells and lengthens lifespan: animal study[/U][/B]
Combining two sports supplements may delay the rate at which essential brain cells die off in people with Parkinson’s and Huntington’s disease. If you extrapolate Cornell neurologists’ animal study findings to humans, creatine and Q10 [structural formulas shown below] extend the life expectancy of people suffering from Parkinson’s and Huntington’s disease ? and this may work for healthy people too.

There are no medicines yet for Parkinson’s or Huntington’s disease. That’s why researchers are studying the protective effects of nutrients on nerve cells, in the hope of finding a way of delaying the course of these diseases.

At present, trials are being conducted in which people with Parkinson’s and Huntington’s disease are being given creatine [Amino Acids. 2011 May; 40(5): 1305-13.] or Q10. This research may also be interesting for people without neurodegenerative diseases. Animal studies have shown that creatine not only extends the lifespan of mice with the equivalent of Parkinson’s, but also that of normal mice. One theory is that the course that Parkinson’s and Huntington’s diseases take is a speeded up form of the aging processes that occur in healthy humans.

In 2010 researchers working under Flint Beal published in the Journal of Neurochemistry results of experiments they did with R6/2 HD mice. A genetic modification makes these mice resemble humans with Huntington’s disease, where a genetic defect leads to design errors in key proteins in the brain cells. The researchers also experimented with R6/2 mice whose genes had not been manipulated.
Some of the R6/2 HD mice were given food containing 2 percent creatine; others were given food containing 1 percent Q10. Yet another group got food containing both 2 percent creatine and 1 percent Q10.

The researchers made the animals run on a rotating axle and recorded how long it was before they fell off. The quicker that happens, the worse the state of the brain and nerve cells in the animals. As you can see, the supplements reduce the speed with which the diseases develop.

The lifespan of the R6/2 HD mice that were given creatine increased by 17 percent. Q10 supplements increased the lifespan by 14 percent, and the mice that were given both supplements had a 22 percent increase in lifespan.

“If both Q10 and creatine show efficacy in Parkinson’s disease and Huntington’s disease clinical trials, then future studies of the two compounds in combination may be warranted”, the researchers conclude. “A combination of the two compounds would also be a promising approach for treating presymptomatic individuals, since both compounds are natural products and are well tolerated with few side effects.”

And just in case you were wondering: the research was funded by the American government, not by a supplements manufacturer.

Myths Surrounding High Protein Diet Safety

Ever since the day I first touched a weight I?ve heard all the myths surrounding weightlifting and bodybuilding. I?m sure you?ve heard some of them at one time or another as well. Everything from ?weightlifting stunts your growth? to ?lifting weights shrinks your penis? to ?you know creatine is a steroid, right?? While many myths are easy to write off as being ridiculous, the myths surrounding protein intake are more widespread. Many people have the impression that high protein diets are unhealthy. Kidney damage, liver damage, heart disease, osteoporosis and others have all been blamed to some degree high protein intakes. What is even more shocking is that many in the medical and scientific community have accepted this as fact without hardly any evidence. So what does the actual research say? Is protein going to kill us?

?High protein intake can damage your kidneys!?
The kidneys are involved in nitrogen excretion, and thus it has been theorized by some that a high nitrogen intake (protein) may cause stress to the kidneys. Additionally, low protein diets have typically been recommended to people who suffer from renal disorders. To conclude that a high protein intake damages the kidney is very tenuous however. A study examining bodybuilders with protein intakes of 2.8g/kg vs. well trained athletes with moderate protein intakes revealed no significant differences in kidney function between the groups.1 Additionally, a review of the scientific literature on protein intake and renal function concluded that ?there is no reason to restrict protein in healthy individuals.? Furthermore, the review concluded that not only does a low protein intake NOT prevent the decline in renal function with age, it may actually be the major cause of the decline!2 This conclusion is supported by the fact that low proteins diets have NOT been shown to be beneficial for blunting the progression of chronic renal failure.3
?High protein intake can contribute to liver disease.?
There is absolutely no evidence to support the notion that a high protein intake is detrimental to the liver. Protein is needed to repair liver tissue and for the conversion of fats to lipoproteins so that they may be removed from the liver.4 Amino acids are also the main fuel source for the liver. Additionally, in alcoholic liver disease a high protein diet has been shown to improve liver function and reduce mortality and BCAAs are also being investigated as a treatment for liver disease.5,6 It could even be postulated that in the case of liver damage/disease a high protein diet may be required in order to repair liver tissue damage and to aid in recovery.

?High protein intake causes bone loss.?
Another major knock on high protein diets is that they cause increased calcium excretion. Thus a hypothesis stands that over a long period of time, a high protein diet may contribute to the onset of osteoporosis. However, the real world data is somewhat equivocal as early studies that demonstrated calcium loss due to increased protein intake.7 However, there is some recent evidence suggesting that an increase in dietary protein may not cause an increase in calcium excretion at all and an increase in dietary protein may potentially improve bone mass in the elderly.8 Moreover, several epidemiological studies actually found a positive association between protein intake and bone mineral density.9,10 Furthermore, low protein diets may actually have a detrimental effect on bone. Although low protein intakes cause less calcium to be excreted, they also cause a reduction in calcium absorption through the intestine.11 The net effect is a DECREASE in calcium balance due to a reduction in protein intake. Thus, while increasing protein may increase calcium excretion, there is no evidence that the increased calcium lost in urine is from bone, and the overall net calcium balance is either unaffected or actually improved by a high protein diet.

?High protein diet cause heart disease.?
Much has been written about the association of high intakes of red meat with heart disease, but these associations are from the fact that 1) red meat is typically high in fat 2) people who eat high amounts of red meat are less likely to consume adequate fiber and 3) people who eat large amounts of red meat also typically exercise less than other people. If you statistically correct for those three confounding variables you find that red meat has virtually no association with heart disease. Not only does the scientific literature not support the statement that a high protein diet may have a negative impact on the heart, it actually supports a high protein diet for the prevention of heart disease. Research suggests that replacing dietary carbohydrates with protein may decrease the risk of heart disease.12 This is supported by the fact that replacing dietary carbohydrates with protein improves blood lipid profiles by decreasing triglyceride levels and increasing HDL (good) Cholesterol levels.13 Furthermore, metabolism of carbohydrates and/or fats increases the production of free radical levels to a much greater degree than the metabolism of protein.14 High levels of free radicals are thought to accelerate the formation of atherosclerosis, the major cause of heart disease.15
?High protein intakes can increase the risk of diabetes.?
This one is just completely false. In fact, a high protein diet may be beneficial for combating obesity and diabetes. Recent research indicates that a diet consisting of 30:40:30 (protein:carbs:fats) was superior to the food guide period diet of 15:55:30 in maintaining glucose homeostasis, increasing insulin sensitivity, and improving glucose control in normal people and those suffering from type II diabetes.13,16,17 This same high protein diet has also been shown to be superior to the food guide pyramid diet for weight loss. Furthermore, subjects consuming the high protein diet maintained more lean muscle tissue and lost a greater proportion of fat than those subjects consuming the high carb diet.17 Several investigators have also reported increased satiety with the high-protein diet compared to a control high carb diet.18,19 In summary, a high protein, lowered carbohydrate diet is superior to a high carb (i.e. food guide pyramid) diet in promoting fat loss, muscle maintenance, and appetite suppression.

Much of this evidence I have presented not only contradicts statements that high protein diets are unsafe, but supports high protein diets in the prevention/treatment of heart disease, diabetes, and obesity. Those are three of the world?s biggest killers, and a high protein diet may be the key to reducing the incidence of all of them! Perhaps the American Heart Association and the rest of the high protein naysayers would be best served to get the facts first, rather than making statements with little to no scientific support. So next time someone tells you that a high protein diet is bad for you, slide this article on over to them, then sit back and enjoy your next high protein meal.


  1. Poortmans JR, Dellalieux O. Do regular high-protein diets have potential health risks on kidney function in athletes? Int J Sports Nutr 2000;10:28-38.
  2. Walser M. Effects of protein intake on renal function and on the development of renal disease. In: The Role of Protein and Amino Acids in Sustaining and Enhancing Performance. Committee on Military Nutrition Research, Institute of Medicine. Washington, DC: National Academies Press, 1999, pp. 137-154.
  3. Klahr S, Levey AS, Beck GJ et al. The effects of dietary protein restriction and blood-pressure control on the progression of chronic renal failure. N Engl J Med 1994;330:877-884.
  4. Navder KP, Lieber CS. Nutrition and alcoholism. In: Bronner, F. ed. Nutritional Aspects and Clinical Management of ChronicDisorders and Diseases. Boca Raton, FL: CRC Press, 2003, pp. 307-320.
  5. Mendellhall C, Moritz T, Roselle GA et al. A study of oral nutrition support with oxadrolone in malnourished patients with alcoholic hepatitis: results of a Department of Veterans Affairs Cooperative Study. Hepatology 1993;17:564-576.
  6. Suzuki K, Kato A, Iwai M. Branched-chain amino acid treatment in patients with liver cirrhosis. Hepatol Res. 2004 Dec;30S:25-29.
  7. Ginty F. Dietary protein and bone health. Proc Nutr Soc 2003;62:867-76.
  8. Dawson-Hughes B, Harris SS, Rasmussen H et al. Effect of dietary protein supplements on calcium excretion in healthy older men and women. J Clin Endocrinol Metab 2004;89:1169-73.
  9. Geinoz G, Rapin CH, Rizzoli R et al. Relationship between bone mineral density and dietary intakes in the elderly. Osteoporos Int 1993;3:242-8.
  10. Cooper C, Atkinson EJ, Hensrud DD et al. Dietary protein intake and bone mass in women. Calcif Tissue Int 1996;58:320-325.
  11. Kerstetter JE, Svastislee C, Caseria D et al. A threshold for low-protein-diet-induced elevations in parathyroid hormone. Am J Clin Nutr 2000;72:168-173.
  12. Hu FB, Stampfer MJ, Manson JA et al. Dietary protein and risk of ischemic heart disease in women. Am J Clin Nutr 1999;70:221-227.
  13. Layman DK, Boileau RA, Erickson DJ, Painter JE, Shiue H, Sather C, Christou DD. A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women. J Nutr. 2003 Feb;133(2):411-7.
  14. Mohanty P, Ghanim H, Hamouda W et al. Both lipid and protein intake stimulates increased generation of reactive oxygen species by polymorphonuclear leukocytes and mononuclear cells. Am J Clin Nutr 2002;75:767-772.
  15. Paolisso G, Esposito R, D?Alessio MA, Barbieri M. Primary and secondary prevention of atherosclerosis: is there a role for antioxidants? Diabetes Metab. 1999 Sep;25(4):298-306.
  16. Layman DK, Baum JI. Dietary protein impact on glycemic control during weight loss. J Nutr. 2004 Apr;134(4):968S-73S.
  17. Layman DK. Protein Quantity and Quality at Levels above the RDA Improves Adult Weight Loss. J Am Coll Nutr. 2004 Dec;23(6 Suppl):631S-6S.
  18. Hill AJ, Blundell JE. Composition of the action of macronutrients on the expression of appetite in lean and obese human subjects. Ann N Y Acad Sci. 1990;580:529?31
  19. Stubbs RJ, van Wyk MC, Johnstone AM, Barbron CG. Breakfasts high in protein, fat or carbohydrate: effect on within-day appetite and energy balance. Eur J Clin Nutr 1996;50:409?17

thanks for answer
you ever read, Covert Bailey fit or fat
it is a good read on some of the Psychology of fit people vs. fat people

[quote]cavemansam wrote:
thanks for answer
you ever read, Covert Bailey fit or fat
it is a good read on some of the Psychology of fit people vs. fat people[/quote]

Not a program man! And I actually never have!â?¦I’ll have to check it out!