Best of The Net and Everything Else

Lowest Price for Glutamine in Canada

2008-06-03T00:22:00.000-07:00

The most important nutrient for a weightlifter in terms of maintaining and building muscle is protein. After protein, it is recommended that one invest in Creatine Monohydrate and Glutamine to further maximize gains.

Glutamine is one of the most abundant amino acids within the body and is also one of the most essential to building muscle and repairing broken tissue after a vigorous workout.

Higher Power Micronized Creatine is a pharmaceutical grade supplement that is more easily dissolved in water than many other brands of Glutamine available in the market.

To buy Higher Power Micronized Creatine online at the best price possible, click HERE.

Lowest Price for Creatine Monohydrate in Canada

2008-06-03T00:11:00.000-07:00

For anyone who lifts weights and wants to have gains, the first necessity is a diet rich in high quality protein. To further maximize gains, the next nutritional supplement that a weightlifter should use is Creatine Monohydrate. Click HERE to buy.

BodyBuilding.com Coupon Codes

2008-06-02T23:42:00.001-07:00

The following are BodyBuilding.com Coupon Codes that you type in at the field on the bottom of the first page in your online Shopping Cart after you click one of the following:

Take $10.00 Off Your $200 Order! Use coupon code 10off200.

Take $5.00 Off Your $100 Order! Use coupon code 5off100.

Take $15.00 Off Your $250 Order! Use coupon code 15off250.

Take $20.00 Off Your $300 Order! Use coupon code 20off300.

Chef Jay's Tri-O-Plex Protein Bar

2008-06-02T23:03:00.000-07:00

Chef Jay's protein bars are high in protein, high in fibre, and low in saturated fats. Each bar contains 30g of high-quality protein. Each bar also contains 420 calories, 45g of carbohydrates and plenty of good fats, thus making them an excellent meal replacement bar. These protein bars are excellent for people who workout or want a healthy treat while they are on the go.

Box Of 12 PB Choc. Chip Supplement Facts
Serving Size1Bar(118g/4.2 oz)
Servings Per Container12
Amount Per Serving % DV
Calories 420
Fat Cal 140
Total Fat 16g 25%
Sat. Fat 3g 16%
Cholesterol 0mg 0%
Sodium 130mg 5%
Potassium 275mg 8%
Total Carbohydrate 45g 15%
Fiber 6g 24%
Sugars 16g
Protein 30g
Calcium 60mg 6%
Iron 3mg 2%
Vitamin E 0.4IU 2%
Niacin 3mg 12%
Folic Acid 15ug 4%
Vitamin B12 15ug 18%
Phosphorus 115mg 16%
Magnesium 36mg 12%
Percent Daily Values (DV) are based on a 2,000 calorie diet

Ingredients:
CJ Protein Blend (Soy Protein Isolate, Whey Protein Isolate, Milk Protein Isolate), Fruit Blend (Fruit Juice, Natural Grain Dextrin), Glucose Syrup, Water, Whole Grain Rolled Oats, Peanut Butter, Peanut Flour, Chocolate Chips, Peanuts, Peanut Oil, Vegetable Glycerin, Oat Flour, Honey, Natural And Artificial Flavors (Peanut Flavor), Contains 2% Or Less Of The Following: Plum Puree, Lecithin, Mono-Glycerides, Salt, Citric Acid, Potassium Sorbate, Calcium Propionate, Glucono Delta Lactone, Sucralose Allergen Statement: Contains Egg, Corn, Dairy And Soy.

AVAILABLE IN BULK QUANTITIES

Chef Jay's Tri-O-Plex Bars, Box Of 12, PB Choc. Chip

Chef Jay's Tri-O-Plex Bars, Box Of 12, Peanut Butter Banana

Chef Jay's Tri-O-Plex Bars, Box Of 12, Smores

Chef Jay's Tri-O-Plex Bars, Box Of 12, Chocolate Coconut

Chef Jay's Tri-O-Plex Bars, Box Of 12, Caramel Apple

Chef Jay's Tri-O-Plex Bars, Box Of 12, Cookie Dough Chocolate Chip

Chef Jay's Tri-O-Plex Bars, Box Of 12, Very Berry

Dr. Siegal's Cookie Diet

2008-06-02T16:16:00.000-07:00

Dr. Siegal's Cookie Diet is an amazing diet program created by Dr. Siegal back in 1975. It is only in 2007 that his diet cookies were sold online.

Basically, you consume 6 cookies a day at an interval of an hour and a half apart. This keeps your body supplied with protein and carbohydrates to keep you healthy, and also keeps your metabolism at a peak becauase your digestive system and digestive tract will be continuously working. The 6 cookies will give you a total of 800 calories. After your sixth cookie, it will be night time and you would then eat a healthy dinner as your last meal.

The cookies are basically a meal replacement and can be called meal replacement cookies.

The cookies were designed to provide your body with energy and nutrients throughout the day, but more importantly, they were designed to suppress cravings, to satisfy your hunger, and to control your hunger.

The very nature of lowering your caloric intake below your caloric expenditure will cause your body to lose weight. This is an effective means of losing a steady and healthy amount of fat every week.

Unlike other diets, Dr. Siegal's cookie diet does not entail starving yourself and makes it easy for you to curb your hunger because after you eat one delicious cookie, it is only an hour and a half that you will have to wait until you get to eat another delicious cookie. After eating one cookie, you will tell yourself, "why should I overeat when in only 90 minutes I can have another cookie? Instead of overeating, I will let my body burn out the cookie that I just ate and to burn fat; Then, in only 90 minutes, I will need to eat another cookie and can feel comfortable doing so."

Dr. Siegal's Cookie Diet is perfectly healthy and normal and is in fact recommended by many doctors who supply their patients with Dr. Siegal's Cookie Diet.

Diabetics are prescribed by their doctors and dieticians to eat a small slow-digesting meal low in fast-acting sugars, and low on the GI (Glycimic Index) every 3 hours. The act of eating a small meal low in simple sugars frequently throughout the day prevents blood glucose levels from rising too high, and thus endangering diabetics who do not produce enough insulin to safely divert the sugar out of their bloodstream for storage as glycogen in the muscles and liver and then as fat in adipose tissue.

Bodybuilders also eat a small meal every three hours that contains protein and carbohydrates in order to keep a constant supply of nutrients to their muscles and body so that it does not catabolize. It is important in a diet program to preserve muscle mass because the more muscle a person has, the higher their metabolism will be. Muscles help us to burn more calories even when in an idle or resting state. Dr. Siegal's cookie diet provides the user a source of high quality protein every hour and a half, thus providing the muscles a constant source of protein that would help to prevent the loss of muscle mass.

To learn more about Dr. Siegal's Cookie Diet or to purchase a batch of 42 cookies (a 7-day supply), please click the following link:
Dr. Sanford Siegal's COOKIE DIET™
Eat cookies, lose weight!

Dr. Siegal's Cookie Diet batch of 42 cookies comes in a box that has seven packs of 6 cookies. Each cookie is individually wrapped. When you wake up in the morning, all you have to do is put a daily pack of 6 cookies into your purse, manbag, or knapsack, and you will have enough food to feed you for the entire day until you return home for your healthy dinner meal (preferably an hour to two hours before bedtime). This will save you time because you will not have to make a breakfast, lunch, or carry snacks with you.

I hope that you benefit from this article, and if you are overweight, please do try the Dr. Siegal's Cookie Diet. I know that you will lose weight and live a more happier and energetic life, just like how I did and others whom I know as well.

Do It Yourself Search Engine Optimization

2007-11-26T11:54:00.001-08:00

A search engine optimization campaign can easily be divided in three fundamental stages:

Choose the right keywords (keyword optimization)
Optimize your pages for your selected keywords (web page optimization), and
Get quality inbound links to your pages (off-site factors).
In the next few pages, we will teach you how to follow a systematic approach to complete these three steps, using free tools available on the net.

PART I: Keyword Optimization
The first step in a search engine optimization campaign is to choose your keywords or keyphrases for each of your web pages. Keywords are the terms that search engine users type in the search box to conduct a query. The right keywords are those that:

clearly describe the purpose and content of your site, and,
allow your site to show up as close to the first results page as possible.
A good position doesn't depend only on your choice of keywords. It also depends on how well do you position those keywords in your web page, and how many quality external pages link to you. However, choosing the wrong keywords can throw off your entire search engine optimization strategy, so you need to invest a few hours and make sure you do it right.

Let's start with your homepage. Look at it carefully and write down the words and phrases that best define your site. Try to form two or three word phrases, since competition for one-word keyphrases is fierce, and it is virtually impossible to get a top position for them. That is why, from now on, we will talk about keyphrases, not keywords. Once you have developed your list of potential keyphrases you are ready for the next step: to analyze the demand and supply for those keyphrases, and choose the best ones (those with good demand and not enough supply).

We will first check the demand for your selected keyphrases. For this, we will go to Overture's Search Term Suggestion Tool:

http://inventory.overture.com/d/searchinventory/suggestion/

Overture is a popular pay-per-click search engine. You will then type each of the keyphrases you selected, and see how many people search for those terms. This tool will show you only those searches conducted in Overture (and only in one month time). However, the relative popularity of each search term will be very similar in other search engines as well. In addition to telling you if your selected keyphrases are popular, this tool will show you other keyphrases that you may not have thought about, which may even be more relevant to your site.

For example, if your first keyphrase was "Italian Restaurant", the Search Term Suggestion Tool will also display other popular search terms, like: "Gourmet Italian Restaurant", "Northern Italian Restaurant", "Italian Restaurant Pizzeria", "Italian Restaurant Miami", etc. You may also try other keyphrases, for example: "Italian Cuisine", and come up with more specific keyphrases, like: "Fine Italian Cuisine", "Italian Cuisine Miami", "Northern Italian Cuisine", "Italian Cuisine Fine Dining", "Gourmet Italian Cuisine", etc.

What you have done is to validate and enlarge your pool of popular, in-demand, potential keyphrases for your web page. The next step is to check the supply, or, in other words, to see how much competition there is for your selected keywords. Naturally, you want to focus on keyphrases where competition is less fierce. For example, choosing "Italian Restaurant" alone will certainly hurt you. There are so many of them that your chances of showing up in an advantageous position within the search results are pretty slim.

Having said that, get your list of keyphrases, go to Google ( http://www.google.com ) and type-in each of them in the search box. Enter your keyphrases within quotation marks (to filter-out less relevant results), and see how many results each individual query produces, making a note of those with a relatively small number of results (less competition). You will stick with the keyphrase that:

Best describes the topic and content of your page
Is a popular search term according to Overture's Search Term Suggestion Tool.
Generates a relatively small number of results after performing the Google search.
If "Gourmet Italian Restaurant" is the keyphrase that best meets these three criteria, it will become your primary keyphrase. To get even better results, you can choose a second keyphrase to make your page more relevant to an even more specific niche. For example, if your restaurant is in Miami, you can consider "Miami" a second keyphrase. Once you have chosen the keyphrases for you homepage, do the same for the other pages on your site.

After this, you will take your selected keyphrases and optimize your pages heavily for them. This involves placing them in strategic locations in the title, headings and body of each page, as we will see in Part II: Web Page Optimization.

PART II: Web Page Optimization
Once you have chosen your keyphrases, the next stage is to optimize your page for those keyphrases. You do that by positioning your keywords in strategic locations within your page. What follows is a checklist of tips and steps you must follow to optimize your page:

Keyphrases in the web page title:
Create a descriptive title for your page: Your web page title is very important because it is what the search engines display as link text as the result of a search. The title must include your main keyphrases, while at the same time it must describe your business very well and should entice readers to click on it.
Unless your business is big and well known (like Microsoft or Coca Cola) don't start your page title with the name of your company. Start your title with the words search engine users will most likely use (your keyphrases)
Put your main keyphrase at the beginning of your page title (keyphrase prominence) and keep your keyphrase together (keyword proximity).
Put your second keyphrase somewhere else in the title.
Make the title short (8 words or less).
Keyphrases in your Keyword Meta Tag: Search engines rarely use the Keyword Meta Tag any more (Google completely ignores it). However, place a list of your main and secondary keywords in the Keyword Meta Tag of your page, just in case search engines decide to use them again in the future.
Keyphrases in your Description Meta Tag: The Description Meta Tag is still important, since some search engines use them to elaborate on the results link. Remember to:
Include your keyphrases (main and secondary) in your Description Meta Tag.
Make your description 'descriptive', concise and professional. Avoid using hype.
Make it short (25 words or less).
Don't make your description sound just like a collection of keywords.
Keep your keyphrases together.
Keywords in the body of your page: It is important to use your keywords heavily on your page, since this will help the search engine determine the topic of your page. Follow these tips as much as possible, since they will help search engines determine your page's relevance to your chosen keyphrases:
Use your keyphrases several times, and place them as close to the top of the page as possible.
Place your keyphrases between Header Tags (H1, H2 or H3) in the first two paragraphs of your page.
Place your keyphrases in bold type phase at least once.
Repeat your keyphrases often to increase your keyphrase density. Repeating your keyphrases between 5 to 10 times for every 100 words in your page is considered effective.
Since you have to repeat your keyphrases often, you must be especially careful not to make your text sound awkward. Your visitors should be able to read your page fluently and effortlessly. Remember that ultimately it is your readers who will decide if your page is worth the time they spend on it. A pleasant experience will make them more likely to come back.
A good resource on how to write search engine friendly copy without losing readability is this special SEO writing report by Jill Whalen.

Other Web Page Design Considerations:
You must make your page easy to navigate by the search engines. Search engines heavily favor text over graphics, and HTML over other editing formats.
Use text heavily, especially in your navigation bar. Avoid placing text in graphic format since the search engines won't be able to read it.
Avoid frames. Search engines have trouble following them, and they may index only the framed content page and not the navigation frame.
Avoid Flash and JavaScript: search engines don't follow either one. If you use flash, make an HTML version of your site available to your readers and the search engines. If you use a JavaScript navigation menu, include an alternate text menu at the bottom of the page, so it can be followed by the search engines.
Create a Site Map that includes all the pages in your site, and place a Site Map link close to the top of the homepage. When the search engine follows the site map link, it will find and index all the pages in your site!
If you use a left navigation bar, the search engine will read it before the body of your page. Make sure you include your most important keywords there, too.
Make sure that all your internal pages link to your homepage.
Don't try to describe all your products or services in one page. It will confuse the search engine and dilute your page's relevance to your selected keyphrase. Instead, create different very focused pages, each with its own content and keyphrases, and optimize them too.
This is pretty much all you have to do to make sure that your page is optimized for your chosen keywords. The next and final step to increase your site's ranking is to get as many links to your site as possible, from quality sites that have a topic related to yours. This is what we will see in Part III: Off-Site Factors.

Part III: Off Page Factors
Once you have selected your keyphrases and optimized your pages for them, the last step is to make sure that you get linked from the best directories, and from lots of quality sites with a topic related to your site's. The best search engines, and in particular Google (who alone can deliver 80% of the search engine traffic to your site) "crawl" the web looking for links to your site. They interpret a link to your page as a vote, and the more links (votes) you have coming from quality sites the higher your page rank will be, and the higher the possibility that your page will achieve a good position in the search results pages. It's that simple. Following these four steps is the best way to get the quality links you need:

Get listed in DMOZ: The Open Directory Project ( http://www.dmoz.org ) is the world's largest directory. It is maintained by voluntary editors who review your site prior to inclusion. Being listed in this directory is important because it is used by Google and America Online to build their directories. Getting listed is free, but it may take a few weeks or even months to get listed, which can be a bit frustrating. However, there is a strong believe among search engine optimization experts that an Open Directory Project listing can significantly increase your page rank in Google, so you must take the time to submit your site and do it right (list your site in the right category and strictly follow their submission guidelines). For how to get listed in the Open Directory Project go to: http://www.dmoz.org/add.html .
Get listed in Yahoo!: Submissions to Yahoo! are no longer free for commercial sites (your site can be reviewed in about a week for a fee of $299 although inclusion in the directory is not guaranteed. However, if you do get accepted, the $299 fee will be due every year if you want your site to continue to be listed). A link from Yahoo’s directory is still one of the best links you can get, and it is worth the money you spend getting listed. For tips on getting listed in Yahoo! go to: http://docs.yahoo.com/info/suggest/ .
Submit articles: There are many sites where you can publish articles in your field of expertise. This is a great way to establish yourself as an expert and to drive quality traffic to your site. The key is to include your resource box at the end of your article. A resource box is a small paragraph with a brief description of you and your business, where you include a link to your site. This way, every time somebody picks up your article and publishes it in their website or newsletter, your link will be there for readers and search engines to see and follow. For tips of getting traffic by writing articles you can visit: http://www.theinternetdigest.net/archive/write.html .
Exchange links with reputable sites: You must try to find quality sites that are compatible to your site's topic (not direct competitors), and ask the webmaster for a link exchange. This will give you highly targeted traffic and will improve your score with the search engines. For tips on a good link exchange campaign, visit: http://www.theinternetdigest.net/archive/inboundlinks.html . If you liked this article and feel inclined to learn more about Search Engine Optimization, you may want to check out Aaron Wall's SEOBook.

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You can freely reprint this article provided that you include the following resource box:

Mario Sanchez publishes The Internet Digest ( http://www.theinternetdigest.net ), an internet marketing content site packed with useful articles and resources, and SEO Tutorial ( http://www.seotutorial.info ) where you can learn the basics of search engine optimization in four easy steps.

Top 20 Tips for Beginner Bloggers

2007-11-22T21:19:00.000-08:00

Choose a topic that you know, like, and are passionate about. This way you will never get bored and will keep your audience always interested and asking for more.

Pick a topic where there is not a lot of competition. If your topic is too common, try addressing it from a particular angle or focus on a specific niche. For example, there are many sites that talk about cars, but few that specialize in only one brand, and even fewer that focus on only one model. The key to be successful is to find a specific enough topic with a large enough audience.

Open a Blogger account. It is free and easy to use. That way, you won’t have to invest in costlier platforms like MovableType or TypePad before you have the chance of finding out if blogging is for you.

The SEO Book
The most comprehensive
and updated Search Engine Optimization Ebook

Use a minimalist template, preferably one with a white background. This format is easier to read and pleasant to the eye when you combine it with color pictures.

Use pictures to dress up your blog entries and give your blog a more professional appearance. You can find excellent pictures at a very low cost in istockphoto.com, or even free in Flickr (don’t forget to ask the owner of the picture for permission before you use it).

In one of your blog’s side columns, list six or seven links to authoritative sites related to your topic. When the search engine robots visit your blog, they will find these links and your blog will benefit by association.

Write in simple language, short paragraphs and using bullet points. These are essential guidelines for writing on the web, and will make your posts easier to read and understand.

Always link out to the sources you use to document your posts. This is not only good etiquette but also a way to promote your blog and get links: when the people you link to find out that they’ve been linked to, they will most likely link to your post from their site or blog.

Check your posts for spelling and grammatical errors. This will make your blog look more professional and will increase the probability of other people linking to it.

Use labels to categorize your posts and keep your blog neatly organized. Blogger recently modified its software to allow the use of labels.

Participate actively in forums and discussion groups related to your topic. Find what are the most common questions and provide the answers in your blog. Then, direct forum readers to your blog. Try to also direct forum readers to other resources, or answer without necessarily linking to your blog, sometimes. If not, you may be perceived as self serving and only interested in promoting your blog.

Use HitTail to research topics to write about. HitTail gives you a list of the search terms used by those who came to your blog through a search engine. This search term list will give you ideas for future blog posts.

Allow your blog readers to email your posts to other people. Also, give them the option to bookmark your posts using del.icio.us, furl, or any other social bookmarking service. You can go to AddThis to download a smart button that makes it easy to bookmark your posts. You can find instructions on how to add the button to Blogger here. The easier you make it to share your blog posts, the more relevant traffic your blog will get.

Use Technorati tags at the end of your blog posts. Technorati tags are a way of classifying your blog posts by topic and have them added to Technorati’s index (Technorati is the most important search engine for blogs). Use this automatic Technorati tag generator to avoid having to create the HTML code manually.

Syndicate your blog allowing your visitors to subscribe to your feeds through their favorite aggregator. This way, they will be automatically notified every time you update your blog. You can use this tool to generate attractive syndication buttons, which you can then place in a side column of your blog.

Post frequently. It is the only way to keep your audience interested and coming back. Two or three times a week is ideal. Once a week is the borderline minimum that I recommend to keep your audience engaged and maintain adequate visibility in the search engines.

Keep a large number of posts in the main page of your blog. Search engine robots usually won’t crawl and index all your blog pages, however they will visit your main page frequently. The more content you keep in your main page, the bigger the chance of it popping up in the search engine results pages.

Use Google Adsense to monetize your blog. Blogger lets you add Google Adsense easily and seamlessly in several locations within a page. The best locations are within the content, and on top of the page simulating a navigation bar.

Don’t use Google Adsense excessively, at least at the beginning. Your initial focus should be not to monetize your blog, but to build your audience and establishing your blog's reputation as an authority within your topical community. A blog that is deep on content and lean on ads is more likely to attract the kind of links needed to become relevant to users and search engines.

Once your blog is established and generates abundant, relevant traffic, you can monetize more aggressively, not only with Adsense but also with affiliate links and, why not, maybe even by selling your own products.
You can see a real example of all these tips at work in my blog: http://www.shoestringbranding.com

You can freely reprint this article provided that you include the following resource box:

Mario Sanchez publishes The Internet Digest ( http://www.theinternetdigest.net ), a growing collection of Internet marketing articles, tips and resources, and Shoestring Branding ( http://www.shoestringbranding.com ), an online resource for entrepreneurs who want to build strong small business brands.

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Transformation: How Much Have You Changed?

2007-11-03T17:27:00.000-07:00

By: Jeff Setton

Before:352 lbs After:170 lbs

Vital Stats
Name: Jeff Setton
Email: jeff.setton@rogers.com
Weight Before: 352lbs
Weight After: 170lbs
BF% Before: 48.9%
BF% After: 6.7%
Lean Muscle Before: 132lbs
Lean Muscle After: 158lbs

How I Did It
Two simple words can describe what is required in order to achieve these results: dedication and commitment. All it takes is being aware of what your regimen consists of, what to eat, and when to workout, and everything else falls into place.

I was somewhat of an active child. From the age of 6, I played hockey 3-4 times/week, and did this up until I was 15 years old. When my biggest growth spurt hit, I seemed to lose interest in all physical activity.

To make matters worse, I had recently started a job in a retail sports store, in which I was working 30-40 hours/week on top of keeping up with school. This led me to become even more lazy in terms of physical activity, and I found myself eating fast food 2-3 times/day making the absolute worst choices when it came to food (McDonald's, Taco Bell, Kentucky Fried Chicken, Pizza, etc.).

During my downtime, I found myself rarely being social with kids my age, due to the fact that I was completely burned out from school and work. As a result, I often took 1-2 hour naps in the middle of each day. Due to the lack of activity and horrible eating habits, my weight could only go one way, UP.

As you can imagine, I rarely looked at myself in the mirror as I got disgusted with the way I looked. Although most people could not believe how much I let myself go, I chose to block that out of my mind and did not think anything was wrong with being big.

Tipping the scale at my heaviest at 384lbs, I had no perception of how much my weight problem was getting in the way of my everyday life. Now, after losing over 200lbs, I realize how much I was being held back. Barely fitting into most furniture (chairs, couches, etc) and wearing a 58" pair of jeans was not something that I could keep up for much longer without affecting my health.

I started this program at 352lbs on March 15th, and exactly nine months and four days later, I weighed in at 170lbs. That's 182lbs less in just over 9 months (about 20 lbs/month). I went from wearing a 58" waist and 4XL shirt, to a 32" waist and a S-M top (depending on the brand).
My blood pressure went from 165/100 and a rest heart rate of about 87 beats/minute to 110/68 and a resting heart of 48 beats/minute!!! This, of course, is the result of the cardio exercise I did religiously while loosing weight.

What Got Me Started?
I went to the doctor just a few weeks prior to my 19th birthday and found out some very alarming news. When a person is tested for diabetes, any reading at or above 7.2 means they are diabetic. My reading came back at 7.1, which meant not only was I severely overweight, but I was now a borderline diabetic.

To make matters worse, my blood pressure was 165/100 with a resting heart rate of 86-88 beats/minute. It was here that I realized something drastic has to be done. My father had recently signed up for a gym membership where he was sold on a package of 25 personal training sessions.

Jeff Setton.

As he was extremely busy, he was only able to utilize 4 of the 25 sessions over the span of one year. When he found out I was willing to start exercising, he immediately signed me up at his gym and transferred those sessions to my membership.

I was provided with a trainer who had a reputation as being a "drill sergeant." After a few weeks, I began seeing quick results (Week 1 = 9 lb weight loss, Week 2 = 7 lb weight loss, Week 3 = 11 lb weight loss). I went through ups and downs during this journey, but all in all it was completely worth all the countless hours I put into cardio to get my body back in shape.

Diet
I started with a trainer, who also provided me with 3 simple rules I needed to follow (as always, Keep It Simple!). Firstly, the only things I could eat were essentially from three of the main food groups, Protein, Carbohydrates, and Vegetables. From these groups, I could only eat the following:

Protein:
Chicken breast (no skin)
Turkey breast (no skin)
Tuna
Egg whites
Lean beef (once/week)
Salmon (no carbs with this meal)

Carbohydrates:
Sweet potatoes
Brown rice
Oatmeal
Wild rice

Vegetables:
All greens (except avocado)
No carrots
No cooked onions

I could select one item from each category for THREE meals/day. On top of the three meals, I was allowed to have 3 Whey Protein Isolate shakes in between each meal.

Sample Day:
Meal 1: 7:30am
8 egg white omeletCut up vegetables in omelet (tomatoes, zucchini, egg plant, red/green/orange/yellow peppers)60g of sweet potatoes (~30g of carbs)
Snack 1: 10am
1 scoop Whey Protein (28g protein/scoop)
Meal 2: 12:30pm
115g of Turkey Breast (35g of protein)1/2 cup of brown rice (37g carbs for 3/4 brown rice)Green salad w/ 1/4 cup brown rice (1 tsp. extra virgin olive oil, Greek spice, lemon juice, other spices)
Workout: Cardio for 60-75 minutes (1:45pm)
Snack 2: 3pm
1 scoop whey protein (28g protein/scoop)
Meal 3: 5:30pm
125g of Chicken breast (35g of protein)1/3 cup of oatmeal (20g carbs)Lots of greens (celery, cucumber/tomato salad, Anice, etc.)
Snack 3: 8pm
1 scoop Whey Protein (28g protein/scoop)

Supplements I Used
For the first 6 months of this lifestyle change, I did not take any fat burners, thermogenics, etc. The only supplement I was taking was a daily multi-vitamin twice/day, Vitamin B, C, D and E.

As the weight became progressively harder to take off, I decided to try Clenbuterol for a few months, which provided me with more success. I took off an additional 48lbs in 6 weeks, and was doing the 2 week on, 2 week off phase with the Clenbuterol.

On my 2 weeks off, I was taking a product here in Canada called "Maximum Burn" which contains Ma Huang (ephedrine), White Willow Bark (aspirin) and Caffeine. I found these two stacks to be quite effective.

Training
Sample Week of Muscle Training: 3 Day Split (use for calorie burning and toning)

Workout #1 - Back and Biceps
-Wide-Grip Pulldowns (20reps, 20reps, 20reps)
-Underhand Bent-over Rows (20, 20, 20)
-Seated Long Pulley Rows
-Barbell Deadlifts (20, 15, 12)
-EZ Bar Bicep curls (20, 20, 20)
-Hammer Curls (20, 20, 20)
Click Here For A Printable Log Of Workout 1.

Workout #2 - Chest, Shoulders, Triceps
-BB Bench Press (20, 15, 12)
-Incline DB Press (20, 18, 15)
-BB Military Shoulder Press (20, 15, 12)
-Standing Lateral Raise (20, 20, 15)
-Close-Grip Bench Press (20, 18, 15)
-Rope Pulldowns (20, 18, 15)
Click Here For A Printable Log Of Workout 2.

Workout #3 - Legs
-Leg Press (20, 20, 18, 15)
-Walking Lunges (20, 15, 15)
-Leg Extensions (20, 18, 15)
-Lying Leg Curls (20, 20, 18, 15)
-Seated Leg Curls (20, 18, 15)
-Abductor (20, 20, 20)
-Adductor (20, 20, 20)
Click Here For A Printable Log Of Workout 3.

Suggestion To Others
My suggestion for anyone trying to reach their goals is simply, do not give up. If working out and getting results was easy, wouldn't all of North America be in shape? You have to ask yourself what your priorities in life are. If you take pride in the way you look, then you have to exercise and stay in shape.

Just remember that if someone is trying to discourage you from reaching your goals, they are simply jealous. I had so many people tell me at 270lbs that it was impossible to get "slim" because of my genetics. I got the last laugh! Don't let anyone steer you away from your goals.

Have a set plan as to what you want to do, and where you want to be by certain dates. Setting time frames for yourself is another way to achieve your goals. Back in August 2005, I knew I was going to be going to Florida on December 25th 2005. I weighed in just over 230lbs (~233lbs).

I set a goal that by the time I stepped foot on that plane; I would be weighing in at 170 lbs. On December 25th, I got on the plane weighing 171 lbs. I was up 1lb on the scale from celebrating the night before (had a few things to eat off my program).

Don't Let Others Discourage You!

It just goes to show that with dedication, commitment, and your goals stuck in your head at all times, anything is possible. Remember, never give up, and do not let people tell you what you can and cannot achieve!

Savings and Discounts

2007-11-03T15:07:00.000-07:00

Be sure to bookmark this webpage, because it is updated weekly. Only the best are listed, so please take a moment to see what is offered.

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2007-11-03T12:46:00.001-07:00

Dymatize

Chef Jay's

Estes model rocket coming up in the future

2007-10-13T18:52:00.001-07:00

In the future, I will try and show you a video of an Estes model rocket as it goes through the model rocket flight profile:
(rocket with recovery system deployed)

Here are some pictures of Estes model rocket engines:
(external)

(internal)

Here are some pictures of the actual model rocket:

How to make a Match Rocket

2007-10-13T18:04:00.000-07:00

How to make a Match Rocket
~~~

A match rocket is a fun and inexpensive toy that is made out of:
-Aluminum foil
-Match
-Paper Clip
-Pin (for stand)

A match rocket once placed on the stand and heated with a lighter will fly through the air using the exact same principles as a jet engine, in fact, a match rocket is a jet engine. The match head contained within the aluminum foil casing gets very hot and ignites (the match head contains both the propellant/fuel and a solid oxidizer, thus it will ignite with just heat and no exposure to gaseous oxygen). Once ignited, it turns into gases at very high temperatures. These gases at very high temperatures expand rapidly and there is now pressure within the rocket (aluminum foil). This pressure or buildup of energy is released by pushing against the stand (pin) in one direction, while propelling the match rocket through the air (about 20cm if you're good) in the opposite direction.

Pics

Two different kinds of match rockets, I only showed you how to make the kind on the right. Remember, this is only a toy, please do not go shooting the insects.
-------------------------------------------------------------
I will hopefully, in the future post another video of a match rocket actually flying through the air, I don't know why I didn't make one.

Potato Spud Cannon

2007-10-13T14:47:00.000-07:00

Potato Spud Cannon - Loading Barrel

Potato Spud Cannon - Loading combustion chamber with Right Guard hair spray. Notice all of the jeans and duct tape rapped around the combustion chamber in case the potato or projectile cocks the barrel and the explosive energy in the form of expanding gases is then forced to explode the ABS combustion chamber, which could result in major shrapnel injuries, especially at such a close range to vital bodily organs. The jeans and duct will help to eliminate any shrapnel from protruding into the operator's skin by absorbing excess kinetic energy in the event that the chamber were to explode. However, it is very unlikely that ABS plastic would explode from the combustion of an aerosol spray in a well-proportioned chamber to barrel length ratio. The barrel should be about 3 times as long as the chamber as a general rule of thumb.

Sounds like German

Several launches of the potato spud cannon.

Pics

Never Trust a Woman

2007-10-13T01:40:00.000-07:00

Never Trust a Woman - A surprise kick to the groin

Martial Arts - Aikido

2007-10-13T01:37:00.000-07:00

Martial Arts Aikido - Some takedowns.

Motorcycle Racing Crashes

2007-10-13T01:35:00.000-07:00

Motorcycle Racing Crashes - Legally racing motorcycles crash

Fight - Man vs Bear

2007-10-13T01:31:00.000-07:00

Fight - Man vs Bear

Karate Chimp Funny Fight Amazing

2007-10-13T01:29:00.000-07:00

This is a video of a karate instructor who trained a real chimpanzee to fight karate style.

Karate Accident

2007-10-13T01:27:00.000-07:00

Karate accident - Fly kick to the face!

Street Racing (not a good idea)

2007-10-13T01:21:00.000-07:00

This is definetly not a good idea. Do not do this. You will goto jail (if you don't die first). This guy probably died from a motorcycle accident. Awesome rocket video. Note that he passes a police car, slows down, finds another highway, and does it again. Very bad.

Novice Moped Accident

2007-10-13T01:18:00.000-07:00

Novice moped accident - this was probably an accidental jerking of the hand applied to the accelerator (I hope) and not something intentional.

Breakdancing Videos

2007-10-13T01:11:00.000-07:00

Awesome Motorcycle Video

2007-10-13T01:02:00.000-07:00

Awesome motorcycle video, awesome rocket video, motorcyle stunts, speeding violations. Don't do stupid things like this. The awesome in the title refers to awesomely stupid to do (but cool to watch, although these guys are not that great).

All About Creatine

2007-10-12T15:18:00.000-07:00

Creatine is the most popular and commonly used sports supplement available today. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. Find out everything you ever needed to know about creatine.

By: Jeremy Likness
Creatine is the most popular and commonly used sports supplement available today. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. For the majority of the population, including both elite athletes and untrained individuals, creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance. While the effectiveness of creatine is well known, the most effective way to take creatine is not known. In order to design an "optimal" cycle for creatine, a number of factors must be considered.

What Is Creatine?
A French scientist discovered creatine in 1835. Creatine is a natural constituent of meat, mainly found in red meat. Creatine is manufactured naturally in the body from the amino acids glycine, arginine, and methionine. This process takes place in the kidneys, liver, and pancreas. Approximately 40% of the body's creatine stores are free creatine (Cr), while the remaining 60% is stored in form of creatine phosphate (CP). The typical male adult processes 2 grams of creatine per day, and replaces that amount through dietary intake and fabrication within the body.

A breakdown of creatine.

Creatine is used for the resynthesis of ATP. ATP, or adenosine triphosphate, is the "power" that drives muscular energetics. When a muscle is required to contract, the bonds in the ATP molecule are split, yielding ADP (adenosine-diphosphate). The energy released by breaking this bond powers the contraction of the muscle. When ATP is depleted within the cell, the cell can no longer contract. There are several methods by which the body rebuilds ATP. The fastest method, without oxygen, is through CP. Creatine phosphate is "split" to yield the phosphate portion of the molecule. This phosphate portion bonds to the ADP, turning it back to ATP. Once CP stores within the cell are depleted, the body must use other methods to replenish ATP.

Supplementation with creatine increases Cr and CP within the muscle, allowing further capacity to regenerate ATP. In other words, the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. The periods are brief because the ability of a cell to store CP is limited, therefore the body will quickly move to other methods of replenishing ATP.

The majority of studies regarding creatine supplementation have used creatine monohydrate, the form of creatine bound to a water molecule. Some studies suggest that the combination of creatine and carbohydrate will enhance absorption or "uptake" of creatine. Science shows that creatine is unstable in liquid form, meaning that serum or liquid delivery systems are currently not supported by scientific literature.

The creatine rapidly degrades to creatinine, which is not useable by the body. There is very little support for the notion that creatine in any type of mixture, including an effervescent mixture, is absorbed more efficiently by the body. A company known as Albion Laboratories, Inc. claims to have found an effective delivery mechanism by chelating creatine to magnesium (a chelate is an organic compound that is typically absorbed more readily by the body than individual elements).

What Is The Most Effective Creatine Dose?
Effective doses will be examined later in this article. Current studies tend to follow a very standard protocol:

20 g / d for 5 - 7 days ("loading phase")

5 g / d for remainder of cycle ("maintenance phase")

A more customized approach is to determine dose based on mass. A common formula is:

0.3 g / kg / d for 5 - 7 days

0.03 g / kg / d for remainder of cycle

Thus, an individual weighing two-hundred (200) pounds would require 200 lb * (1 lb / 2.2 kg) * 0.3 g = 27 grams per day for the loading phase, then 2.7 grams per day for the maintenance phase. Calculate this for yourself below. It is known that creatine supplementation increases intramuscular creatine stores. To base creatine dose on total weight, therefore, seems inaccurate. A 200 lb individual with 20% body fat would have less lean mass than a 200 lb individual with 8% body fat.

Calculate Your Creatine Intake - Based On Total Bodyweight --> Here

Therefore, it is proposed that the above equations would be more accurate if based on lean mass. Following the previous example, the 200 lb individual at 20% body fat would have 160 lb of lean mass (200 lb [total weight] - (200 lb * 0.2) [fat weight] = 160 lb [lean weight]). Using the above formulas, the dose would be set at 21.8 g / d for loading and 2.2 g / d for maintenance. These are the commonly used protocols. The most effective protocol is the target of this article, and will be discussed in detail.

Calculate Your Creatine Intake - Based On Lean Mass --> Here

What Does Creatine Supplementation Do?

The common mechanism for creatine supplementation is known to be the increase of intramuscular creatine stores. It is known that CP is used to replenish ATP, and that the amount of CP naturally present is well below the maximum amount of CP that the body can store. Increasing dietary creatine allows the maximum amount of CP storage to be reached, which in turn provides more capacity to regenerate ATP. An interesting effect of creatine supplementation appears to be enhanced ability for the muscle to store glycogen.

Glycogen is a form of carbohydrate stored inside the muscle that is used to fuel anaerobic activity (i.e. activity that is too intense to allow the cardiopulmonary system to deliver adequate oxygen). The ATP-CP pathway is used during the initial few seconds that work is performed. The next dominant system uses glycolysis, which requires glycogen to fuel activity. After several seconds to a few minutes, the dominant system becomes the oxidative or cardiovascular system - in other words, aerobic exercise.

Many studies have shown that replenishing glycogen stores may aid recovery and hypertrophy (muscle growth). Bodybuilders use a protocol known as "carb-loading" to supersaturate their muscles with glycogen. Glycogen requires water to enter the muscle cell, therefore having higher glycogen levels means more fat-free mass and larger, fuller muscles.

If creatine does indeed increase the amount of glycogen storage achievable through super compensation or "loading", it stands to reason that a well-timed creatine cycle in conjunction with carb-loading will not only create incredible muscle fullness, but also potentially create an environment suited to optimal muscle growth. It should be noted that the super compensation was most pronounced when performed following a period of creatine supplementation, not during the initial period of supplementation itself.

An interesting effect of creatine supplementation is possible interaction with satellite cells. There are several different fiber types used to classify muscle tissue. In general, muscle tissue can be considered "endurance" fiber - able to perform multiple repetitions and highly resistant to injury - or "explosive" fiber - able to perform maximal workload for a short duration of time and highly susceptible to injury. There is a special type of muscle fiber known as "transitional fiber".

This fiber can be considered the "fight or flight" fiber - despite an individual's lack of overall fitness, when faced with a potentially dangerous situation, these fibers can "activate" to provide enormous bouts of strength. These fibers are easily damaged, but it has been shown that if cortisol levels are blocked subsequent to this damage occurring, instead of being "swept" away by the body, these cells fuse with "satellite" cells.

Satellite cells are special structures that are not true muscle cells until they fuse with transitional cells. The resulting cell is much larger and stronger. If these transitional fibers are appropriately activated and subsequent cortisol levels appropriately managed, creatine supplementation may help induce a significant hypertrophy effect.

What Training Protocol Is Most Effective With Creatine?

Creatine has a very specific effect with very specific training protocols. Arbitrarily adding creatine supplementation without considering training is a huge mistake. Most studies show that a single bout of maximal or sub-maximal effort is not sufficient to elicit a response from creatine supplementation. Creatine has been shown to delay the onset of muscular fatigue during repeated bouts of work A single bout of work appears to have no improvement with creatine supplementation.

This is more than likely due to the role that creatine plays with ATP resynthesis. A single bout of work will deplete ATP stores, yet it is the regeneration of ATP that creatine supplementation affects. Creatine also increases the amount of time that maximal output can be performed - for example, it may increase the duration of a heavy lift, which means more repetitions at the same weight. All of these factors tend to indicate that two major elements are required to benefit from creatine supplementation:

Intensity, in other words, maximal or sub-maximal output duration and repetition - in other words, multiple bouts of work more than likely, these factors are what provided the success of one study, which concluded that enhanced performance and increase of lean mass were due to "higher quality training sessions ." These sessions would include moderate to high intensity weights, and moderate to high volume with multiple sets.

Is Creatine Supplementation For Everyone?

Creatine supplementation may not be effective for everyone. There are possible safety concerns with creatine supplementation that will be discussed later. Due to the mechanisms by which creatine supplementation works, it may not be effective for endurance athletes to supplement with creatine. A significant percentage of the general population appears to have no response to creatine.

People on vegetarian diets seem to have a greater response to creatine, theoretically due to the lack of dietary creatine intake. From this, it can be inferred that individuals who consume large amounts of protein on a daily basis, especially red meat, will have a less significant response to creatine supplementation to the amount being ingested through typical dietary means. It is interesting to note that most creatine research uses the standard protocol of 5 g / d for "maintenance".

Anecdotal evidence suggests a high rate of success with creatine supplementation. This same evidence indicates that doses in the field are much higher than the established research protocol or recommended label amounts.

This may account for a higher anecdotal rate of success and perceived effect in the field as opposed to what is suggested in the literature. Anecdotal evidence is not a substitute for scientific research, but should be taken into account. What happens in "the real world" is much more important than what occurs in isolated, scientific trials when trying to make a "real world" application of creatine supplementation.

Is Creatine Supplementation Safe?

The majority of studies indicate that supplementation with creatine for prolonged periods of time using large doses are safe. One study concluded that supplementation from nine (9) weeks up to five (5) years did not adversely affect renal function . Yet another study examined muscle damage, hepatic (liver) and renal (kidney) function, and found no adverse effects from creatine supplementation.

There is potential cause for concern, however. The by-product of creatine use in the muscle is creatinine. Creatinine is typically harmless, and is flushed by the kidneys. When the kidneys are not functioning properly, however, any type of excess strain can cause problems. Creatinine levels are typically used to monitor kidney function, and creatine supplementation will raise these levels. A study done on animals with existing kidney problems showed that creatine supplementation aggravated and increased the acuteness of these conditions. Therefore, creatine supplementation may not be wise for individuals with renal disease or dysfunction.

The largest safety concern with creatine is most likely the quality of the product. Creatine is manufactured from sarcosine and cyanamide. During the production of creatine, contaminants such as dicyandiamide, dihydrotriazines, creatinine, and various ions are produced. Supplementation with large doses for prolonged periods of time with a product that has not been sufficiently screened for contaminants could be cause for concern. Finding a reputable company that provides quality creatine product is very important when considering creatine supplementation.

An Interesting Side Note: Creatine And Aerobic Capacity

Creatine is mainly discussed with reference to its effect on anaerobic output, specifically in the ATP-CP and glycolytic range of muscular energetics. It is important to note that a few studies do support ergogenic effects on oxidative (aerobic) systems as well.

One study showed that creatine supplementation reduced the "oxygen cost" of activity, meaning that less strain was placed on the cardiovascular system when performing aerobic work after creatine supplementation. Another study, performed on animals, concluded that creatine supplementation increases the oxidative potential of cardiac muscle. Both of these studies seem to indicate increased aerobic capacity.

For an individual concerned with fitness, this is very important information. If creatine increases aerobic capacity, creatine supplementation could potentially increase the amount of workload performed during cardiovascular sessions. This would mean more caloric output. Combined with resistance training and proper nutrition, the end result would be a net loss of body fat (combined with an increase in lean muscle mass as evidenced by the other effects of creatine supplementation). This is a powerful combination of effects!

So What Is The Ideal Creatine Cycle?

Based on the information provided here, I propose the following cycle. The length of an ideal cycle would be relatively short. Many studies suggest that the main response to creatine supplementation occurs during the first week, with subsequent weeks of supplementation rendering no significant increase of performance or mass.

Research is very limited with regard to extended cycles at high doses, however. The cessation of ergogenic effects seems to correlate to the end of the "loading" phase. It is therefore suggested that an extended loading phase may prolong the ergogenic effects. It is also important to cycle off of the product for a prolonged period of time, due to the high dose of the cycle and the potential for contaminants in the product.

Guidelines

An ideal cycle would contain the following:

-Duration of a few weeks
-An average dose more equivocal to a "loading" phase than a "maintenance phase"
-A larger dose for potential responders who lack natural, dietary creatine
-A smaller dose for potential non-responders with a significant amount of existing dietary creatine intake
-A training protocol that emphasizes all phases of muscular energetics to take advantage of the ATP-CP, glycolytic, and oxidative effects of creatine supplementation (HIIT is ideal for cardiovascular exercise when supplementing creatine, due to the repeated bouts of high intensity work)
-A training protocol that incorporates negatives in order to stimulate satellite cell fusion, as per Dr. Hatfield's theory of holistic training
-A training protocol that emphasizes repeated bouts of work per the results of creatine studies
A nutrition protocol tailored to reduce post-workout cortisol levels, which would involve a post-workout shake and possible glutamine supplementation
-A nutrition protocol that takes advantage of carb-load (super compensation) near the end of the cycle

From these guidelines, the following cycle can be extrapolated.

Supplement Cycle

First, the cycle will be short, only 4 weeks in duration. It will involve a rapid "ramp-up" with a corresponding "ramp-down" of creatine and incorporate glutamine supplementation. Nutrition will be manipulated to favor hypertrophy during the first 3 weeks, then take advantage of super compensation and unloading for the final week.

-First, determine a baseline creatine dose.
-For the average individual, this is proposed to be 0.3 g / kg lean mass.
-For vegetarians, consider 0.4 g / kg lean mass.
-For those with predominant protein (35% of total calories or higher) in the diet, and those who consume at least 1 portion of red meat daily, consider 0.2 g / kg lean mass.
-A discussion of glutamine is outside the scope of this article. The proposed dose is 0.3 g / kg lean mass.

An example individual weighs 180 pounds at 12% body fat. Lean mass is determined to be 158 pounds, or 72 kg. The individual has predominant protein in their diet and consumes red meat frequently. Therefore, the baseline creatine dose is computed to be 72 kg * 0.2 g / kg = 14 grams. Glutamine dose is set at 72 kg * 0.3 g / kg = 22 grams.

Glutamine will be divided into 3 doses: pre-workout, post-workout, and pre-bedtime. This equates to 7 grams pre-workout, 7 grams post-workout, and 8 grams pre-bedtime.

Creatine will be "ramped up". The first week will be 50% of the baseline. Second week is 100% of the baseline, and third week is 150% of the baseline. The unloading week is 50% of the baseline. The creatine will be consumed post-workout (75%) and pre-bedtime (25%). To summarize dosing:

Week 1:
Creatine: 5g post-workout, 2g before bed.Glutamine: 7g pre-workout, 7g post-workout, 8g before bed.

Week 2:
Creatine: 11g post-workout, 3g before bed.Glutamine: 7g pre-workout, 7g post-workout, 8g before bed.
Creatine: 5g post-workout, 2g before bed.Glutamine: 7g pre-workout, 7g post-workout, 8g before bed.

Week 3:
Creatine: 16g post-workout, 5g before bed.Glutamine: 7g pre-workout, 7g post-workout, 8g before bed.

Week 4:
Creatine: 5g post-workout, 2g before bed.Glutamine: 7g pre-workout, 7g post-workout, 8g before bed.

Week 5:
All supplementation ceases (cycle is complete).

Nutrition Cycle
As indicated earlier, a post-workout shake is important to replenish intramuscular glycogen and aid with recovery. It has been suggested by several studies that a post-workout shake may decrease cortisol levels. While it has also been noted that ingestion of food can lower growth hormone levels, this effect is minor compared to the potential benefits of a post-workout shake. I recommend 50% of lean weight (pounds) in grams carbohydrate, 1/3 of carbohydrate in grams of protein, and ½ protein in grams of fat. For the test case, the post-workout shake would be:

Carbohydrate: 80 grams
Protein: 27 grams
Fat: 14 grams*
* Healthy, unsaturated fats, or medium chain triglycerides

This equates to 544 kcal of energy. Post-workout shakes should be consumed immediately subsequent to bouts of resistance training exercise.

One important factor for consideration is the super compensation phase. After the third (highest) week of the cycle, a period of low carbohydrate intake should ensue. This period should last approximately three (3) days. The purpose of this period is to deplete muscle glycogen stores. The third day will consist of an "unloading" workout; a full-body regimen designed to fully deplete intramuscular glycogen. Protein should be increased while carbohydrate is reduced to maintain consistent overall caloric intake. After the unloading workout, carbohydrate will be increased to 150% of the original levels and protein reduced slightly to allow super compensation. This period will last 2 days, and then the diet will resume to normal.

If a typical intake were 200 grams of protein and 200 grams of carbs, this would shift to 325 grams of protein and 75 grams of carbohydrate during the carb-depletion phase (as an example). During the super compensation phase, the subject would consume 100 grams of protein and 300 grams of carbohydrate.

Training Cycle

In order to take advantage of various systems of muscular energetics, a holistic approach is recommended. This approach would involve a series of "mega-sets" (Dr. Fred Hatfield's "Holistic sets" or "ABC training") designed to recruit a broad spectrum of muscle fiber types for each muscle group. An example mega-set for chest might be:

6 reps 90% intensity - explosive

10 reps 70% intensity - moderate

40 reps 55% intensity - slow

Intensity is expressed as a percentage of one rep max. If the subject can bench 200 pounds for a single rep then the mega-set would be:

6 reps at 180 pounds - explosive tempo (accelerate as quickly as possible)

10 reps at 140 pounds - steady tempo (1 second down, 1 second up)

40 reps at 110 pounds - slow tempo (3 seconds down, 2 seconds up).

The mega-set is performed with minimal rest - only enough time to strip the weight between mini-sets. After a mega-set, rest no more than 1 minute and repeat the mega-set for a total of three (3) times. Note that these reps are general guidelines. A person with predominantly slow-twitch (endurance) fiber in their chest would have higher reps and may only perform 2 sets, as opposed to another individual with explosive fiber in their chest.

Holistic sets are very taxing on the central nervous system. For this reason, a moderate workout should be used to extend recovery while preventing atrophy. An example schedule for this program:

Week 1

Monday - Chest/Back (row) holistic
Tuesday - HIIT exercise

Wednesday - Legs moderate

Thursday - HIIT exercise

Friday - Shoulders/Back (pull-down) holistic

Saturday - Moderate cardio

Sunday - ** rest **

Week 2

Monday - Chest/Back moderate + triceps
Tuesday - HIIT exercise

Wednesday - Legs holistic

Thursday - HIIT exercise

Friday - Shoulders/Back moderate + biceps + traps

Saturday - Moderate cardio

Sunday - ** rest **

Week 3

Monday - Chest/Back (row) holistic
Tuesday - HIIT exercise

Wednesday - Legs moderate

Thursday - HIIT exercise

Friday - Shoulders/Back (pull-down) holistic

Saturday - Moderate cardio

Sunday - ** rest ** (begin low carb phase)

Week 4

Monday - HIIT exercise
Tuesday - Unload routine (full body workout)

Wednesday - Moderate cardio (begin high carb phase)

Thursday - Moderate cardio

Friday - ** rest ** (return to normal diet)

Saturday - ** rest **

Sunday - ** rest - end of cycle **

The "unload routine" should contain mostly multi-joint, compound movements, such as squats, dead-lifts, bench press, clean and press, wide-grip pull-ups, and bent-over rows. Multiple sets of higher reps (15 - 20) should be performed in superset fashion with minimal rest. The final rest period prior to the end of cycle will allow recovery while in a super compensated state. This could lead to significant hypertrophy.

Creatine Supplementation - Is It For You?

Creatine supplementation may provide you with the results that you are looking for. No supplement can replace the fundamental elements of a fit, healthy lifestyle. These include sufficient rest and recovery, proper nutrition, and proper training stimulus. Only when these factors exist and are optimized for your specific body will you begin to see results such as reduction of body fat and accumulation of muscle mass. When this occurs, supplementation is a possible "next step" to increase your over all results.

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2007-10-10T18:08:00.000-07:00

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$12.60
Higher Power Saw Palmetto Extract, 240mg/100 Capsules
$5.77
Higher Power Beta Alanine Plus, 150 Capsules
$13.57
Higher Power M3 Muscle Bound, 1.19 Lbs., Grape
$38.79
Higher Power L-Lysine, 250 Capsules
$8.24
Higher Power Extra Strength Guggulsterones, 500mg/100 Capsules
$9.69
Higher Power R-ALA, 100 Capsules
$16.47
Higher Power BCAA 1000, 200 Capsules
$9.69
Higher Power NO-XS, 180 Tablets
$23.26
Higher Power Melatonin, 3mg/120 Tablets
$5.42
Higher Power L-Carnitine, 500mg/60 Capsules
$10.66
Higher Power CoQ10, 60 Capsules
$24.14
Higher Power Micronized Creatine, 1000 Grams
$19.39
Higher Power Echinacea/Goldenseal, 200 Tablets
$7.75
Higher Power Phenibut 100, 100 Grams
$33.94
Higher Power Ultimate Mass, 10 Lbs., Chocolate
$33.84
Higher Power Liquid L-Carnitine, 16 Fl. Oz., Berry
$11.63
Higher Power L-Taurine XS, 1000mg/100 Capsules
$6.31
Higher Power DHEA, 100mg/100 Capsules
$12.41
Higher Power Chromium, 1000mcg/100 Capsules
$7.71
Higher Power GABA, 100 Grams
$9.69
Higher Power Phenibut, 300mg/60 Capsules
$10.66
Higher Power AAKG Powder, 1.1 Lbs.
$25.17
Higher Power Glucosamine Sulfate, 750mg/200 Capsules
$18.42
Higher Power Liquid Amino Complete, 32 Fl. Oz., Berry
$14.54
Higher Power GABA, 300 Grams
$14.54
Higher Power CLA, 90 Softgel Capsules
$10.66
Higher Power Pyruvate 1500, 120 Capsules
$8.72
Higher Power M1T2, 3 Bottle Special
$116.30
Higher Power Glutamine 1800, 125 Capsules
$10.62
Higher Power DHEA, 50mg/60 Capsules
$11.16
Higher Power Tribulus Terrestris, 625mg/100 Capsules
$8.53
Higher Power ZMA Nighttime, 90 Capsules
$14.54

BSN

BSN Thermonex EF, 120 Capsules
$25.71
BSN Cheaters Relief, 120 Capsules
$19.39
BSN True-Mass, 5.75 Lbs., Chocolate Milk Shake
$37.63
BSN Syntha-6, 2.91 Lbs., Chocolate Milk Shake
$26.18
BSN NO-Xplode, 1.81 Lbs., Grape
$37.78
BSN Lean Dessert Protein Shake, 1.39 Lbs., Whipped Vanilla Cream
$15.51
BSN Lean Dessert Protein Shake, 1.39 Lbs., Fresh Cinnamon Roll
$15.51
BSN Lean Dessert Protein Shake, 1.39 Lbs., Chocolate Coconut Candy Bar
$15.51
BSN Lean Dessert Protein Shake, 1.39 Lbs., Banana Cream Pudding
$15.51
BSN Lean Dessert Protein Shake, 1.39 Lbs., Banana Nut Bread
$15.51
BSN Lean Dessert Protein Shake, 1.39 Lbs., Chocolate Fudge Pudding
$15.51
BSN NO-Xplode, 1.81 Lbs., Lemon Lime
$37.78
BSN Syntha-6, 2.91 Lbs., Cookies & Cream
$26.18
BSN CellMass, 960 Grams, Grape Cooler
$46.55
BSN NO-Xplode, 1.81 Lbs., Lemonade
$37.78
BSN CellMass, 640 Grams, Arctic Berry Blast
$35.84
BSN Nitrix, 360 Tablets
$61.10
BSN NO-Xplode, 1.81 Lbs., Blue Raspberry
$37.78
BSN Endorush Drinks, 12 Bottles, Lemon-Lime Fix
$38.79
BSN NO-Xplode, 2.71 Lbs., Fruit Punch
$48.49
BSN Nitrix, 180 Tablets
$34.87
BSN NO-Xplode, 1.81 Lbs., Orange
$37.78
BSN Axis-HT, 120 Tablets
$44.14
BSN Syntha-6, 2.91 Lbs., Strawberry Milk Shake
$26.18
BSN True-Mass, 5.75 Lbs., Vanilla Ice Cream
$37.63
BSN Syntha-6, 2.91 Lbs., Mochachino
$26.18
BSN CellMass, 960 Grams, Arctic Berry Blast
$46.55
BSN NO-Xplode, 1.81 Lbs., Fruit Punch
$37.78
BSN CellMass, 640 Grams, Grape Cooler
$35.84
BSN Nitrix, 360 Tablets - 2 Bottle Combo
$116.39
BSN Syntha-6, 2.91 Lbs., Vanilla Ice Cream
$26.18
BSN True-Mass, 5.75 Lbs., Strawberry Milk Shake
$37.63
BSN Endorush Drinks, 12 Bottles, Fruit Punch Fix
$38.79
Bitmap
BSN Atro-Phex, 98 Capsules
$38.79
BSN NO-Xplode, 2.71 Lbs., Orange
$48.49

Optimum

NOW

NOW Silymarin, 150mg/120 Vcaps
$8.53
NOW Tribulus, 100 Capsules
$8.00
NOW ZMA, 90 Capsules
$9.59
NOW Amino 1500, 300 Chewable Tablets
$13.34
NOW Liver, 200 Tablets
$3.30
NOW Whey Protein Isolate, 2 Lbs., Vanilla
$18.42
NOW Full Spectrum Minerals, 100 Tablets
$4.74
NOW Evening Primrose Oil, 500mg/250 Softgels
$11.92
NOW Acetyl-L-Carnitine Powder, 3 Oz.
$21.32
NOW CLA Extreme, 90 Softgels
$15.41
NOW Creatine Monohydrate Caps, 120 Capsules
$7.36
NOW Ulcetrol, 60 Tablets
$12.60
NOW Liver Detoxifier & Regenerator, 90 Capsules
$10.66
NOW Glucosamine Sulfate ES, 100 Tablets
$13.18
NOW Resilience Rescue, 1.7 Oz.
$11.44
NOW Soy Isoflavones, 60 Vcaps
$10.27
NOW Men's Virility Power, 120 Capsules
$12.56
NOW Phosphatidyl Serine, 100mg/120 Vcaps
$34.91
NOW Wheat Grass, 100 Tablets
$4.36
NOW L-Ornithine Powder, 227 Grams
$24.24
NOW Carbo Gain, 7 Lbs.
$14.54
NOW Whey Protein Isolate, 2 Lbs., Dutch Chocolate
$18.42
NOW Saw Palmetto Berries, 250 Capsules
$7.46
NOW Potassium Gluconate, 250 Tablets
$5.33
NOW L-Glutamine Caps, 120 Capsules
$9.59
NOW Super EPA, 60 Softgels
$6.55
NOW Ultra B-12, 4 Fl. Oz.
$8.97
NOW Holy Basil Extract, 500mg/90 Vcaps
$10.85
NOW Whey Protein Isolate, 5 Lbs., Vanilla
$41.70
NOW Diet Support, 60 Vcaps
$9.65
NOW D-Mannose, 85 Grams
$16.09
NOW Taurine Powder, 8 Oz.
$6.39
NOW Black Cohosh Root, 550mg/100 Capsules
$3.64
NOW Lutein Esters, 20mg/120 Softgels
$14.50
NOW Lycopene, 10mg/60 Softgels
$10.47
NOW Iron Complex, 100 Tablets
$4.36
NOW Tru Hoodia Complex, 120 Vcaps
$21.23
NOW Ginkgo Biloba, 60mg/60 Capsules
$5.03
NOW CoQ10 With Selenium, 100 Softgels
$22.30
NOW Liquid Cal-Mag, 16 Fl. Oz., Lemon
$6.68
NOW Aloe Vera Gels, 100 Softgels
$4.45
NOW GABA, 750mg/100 Vcaps
$9.46
NOW L-Glycine, 1 Lb.
$9.59
NOW L-Glutamine Caps, 240 Capsules
$18.38
NOW Castor Oil, 120 Softgels
$7.27
NOW EcoTein, 1 Lb., Vanilla
$10.66
NOW Whey Protein, 5 Lbs., Dutch Chocolate
$25.17
NOW L-Methionine, 100 Capsules
$6.59
NOW Mega Pack Whey Protein, 10 Lbs., Natural Dutch Chocolate
$48.49
NOW Silymarin, 300mg/50 Vcaps
$7.27
NOW CoQ10 With Vitamin E, 100mg/50 Softgels
$16.97
NOW Cinnamon Bark, 240 Capsules
$13.43
NOW Yerba Mate, 500mg/100 Vcaps
$8.72
NOW Ion Exchanged Whey Protein, 1 Lb., Vanilla
$8.68
NOW Whey Protein Isolate, 2 Lbs., Strawberry
$18.42
NOW Folic Acid, 250 Tablets
$2.71
NOW Shark Cartilage, 100 Capsules
$8.00
NOW Super Antioxidants, 120 Vcaps
$16.00
NOW Valerian Root, 250 Capsules
$6.49
NOW Magnesium Citrate, 250 Tablets
$8.00
NOW CLA Extreme, 180 Softgels
$29.09
NOW Spirulina, 180 Tablets
$7.75
NOW EcoTein, 1 Lb., Mixed Berry
$10.66
NOW Whey Protein, 5 Lbs., Vanilla
$25.17
NOW Whey Protein, 5 Lbs., Strawberry
$25.17
NOW Mega Hoodia, 60 Vcaps
$10.66
NOW GliSODin, 90 Vcaps
$19.35
NOW Cinnamon Bark, 120 Capsules
$6.78
NOW AAKG Powder, 200 Grams
$20.85
NOW Joint Support Powder, 11 Oz.
$9.69
NOW Niacin, 500mg/250 Tablets
$6.78
NOW Cod Liver Oil - Double Strength, 250 Softgels
$6.74
NOW L-Citrulline, 750mg/90 Capsules
$15.51
NOW TestoJack 100, 60 Vcaps
$14.06
NOW Phosphatidyl Serine, 100mg/60 Vcaps
$19.29
NOW Ginger Root, 550mg/100 Capsules
$3.35
NOW Amino 1500, 150 Chewable Tablets
$7.03
NOW L-Glutamine, 1 Lbs.
$22.11
NOW Whey Protein Isolate, 5 Lbs., Dutch Chocolate
$41.70
NOW L-Cysteine, 500mg/100 Tablets
$7.75
NOW Cod Liver Oil, 250 Softgels
$5.71
NOW Xanthan Gum, 6 Oz.
$6.10
NOW Omega-3 - Molecularly Distilled, 1000mg/180 Softgels
$10.65
NOW Tru Hoodia Complex, 60 Vcaps
$11.15
NOW NAC, 250 Capsules
$21.14
NOW Chlorophyll, 90 Capsules
$5.62
NOW Liver Powder, 340 Grams
$5.62
NOW Spirulina, 100 Tablets
$3.68
NOW Creatine Monohydrate Tabs, 1500mg/250 Tablets
$14.54
NOW L-Glutamine 1500, 180 Tablets
$16.00
NOW Calcium Citrate, 250 Tablets
$9.07
NOW St. John's Wort, 250 Capsules
$12.79
NOW Pantothenic Acid, 250 Capsules
$10.14
NOW AAKG 3500, 180 Tablets
$25.21
NOW C-1000, 250 Capsules
$10.65
NOW Silymarin, 300mg/100 Vcaps
$12.79
NOW Mega Pack Whey Protein, 10 Lbs., Natural Strawberry
$48.49
NOW Mega Pack Whey Protein, 10 Lbs., Natural Vanilla
$48.49
NOW Mega Pack Whey Protein Isolate, 10 Lbs., Natural Vanilla
$65.91
NOW Mega Pack Whey Protein Isolate, 10 Lbs., Natural Dutch Chocolate
$65.91
NOW Silymarin, 150mg/60 Vcaps
$5.03
NOW D-Ribose Powder, 8 Oz.
$22.30
NOW L-Tyrosine 750, 750mg/90 Capsules
$8.39
NOW Glucomannan, 575mg/180 Capsules
$8.97
NOW Ginkgo Biloba, 60mg/240 Capsules
$16.77
NOW 8 Billion Acidophilus, 120 Capsules
$10.47
NOW Esiak Caps, 180 Capsules
$14.44
NOW Celadrin, 90 Softgels
$12.12
NOW Mega Hoodia, 120 Vcaps
$20.36
NOW Dandelion Root, 500mg/100 Capsules
$3.48
NOW L-Tyrosine Powder, 113 Grams
$9.69
NOW Guar Gum, 8 Oz.
$3.39
NOW Alpha Lipoic Acid Plus, 600mg/60 Vcaps
$16.48
NOW E-1000, 100 Softgels
$11.63
NOW Wheat Germ Oil, 100 Softgels
$6.06
NOW Cranberry Concentrate, 100 Capsules
$6.97
NOW Panax Ginseng, 250 Capsules
$11.63
NOW Mega Pack Whey Protein Isolate, 10 Lbs., Natural Unflavored
$65.91
NOW Alpha Lipoic Acid Plus, 600mg/120 Vcaps
$32.97
NOW Artichoke Extract, 450mg/90 Vcaps
$8.49
NOW E-1000, 200 Softgels
$23.27
NOW Vitamin D, 400 IU/180 Softgels
$3.35
NOW L-Proline, 500mg/120 Vcaps
$8.39
NOW Red Yeast Rice, 600mg/120 Vcaps
$14.54
NOW CoQ10 With Vitamin E, 100mg/150 Softgels
$58.19
NOW Elderberry Extract, 500mg/60 Vcaps
$7.56
NOW Super Citrimax, 90 Capsules
$9.59
NOW Grape Seed, 100 Vcaps
$10.66
NOW Vitamin A, 250 Softgels
$5.58
NOW Vitamin D, 180 Softgels
$4.37
NOW L-Arginine, 120 Tablets
$10.18
NOW Pyruvate, 90 Tablets
$10.08
NOW Salmon Oil, 100 Softgels
$4.45
NOW Super Primrose, 1300mg/120 Softgels
$12.50
NOW Opti-L-Zinc, 100 Capsules
$4.45
NOW Super Omega 3-6-9, 180 Softgels
$12.30
NOW L-Lysine Powder, 1 Lb.
$10.47
NOW Apple Pectin, 750mg/120 Capsules
$7.36
NOW Red Yeast Rice Plus, 60 Vcaps
$13.76
NOW Royal Jelly, 1000mg/60 Softgels
$8.24
NOW Pro-Gainer, 8 Lbs., Vanilla
$29.09
NOW Cal-Mag Caps, 240 Capsules
$10.65
NOW Alpha Lipoic Acid 250, 250mg/60 Capsules
$8.72
NOW Celadrin & MSM, 120 Capsules
$17.94
NOW Liquid Chlorophyll, 16 Fl. Oz.
$7.56
NOW Inositol Hexaphosphate, 100 Vcaps
$10.76
NOW Astragalus, 500mg/100 Capsules
$3.19
NOW Borage Oil, 120 Softgels
$16.00
NOW Branched Chain Amino Acid Powder, 340 Grams
$19.39
NOW G.I. Support, 90 Capsules
$10.91
NOW Special Two Caps, 240 Capsules
$16.77
NOW Vitamin D 2000, 120 Softgels
$4.41
NOW Virgin Coconut Oil, 120 Softgels
$7.75
NOW Ginkgo Biloba, 60mg/30 Vcaps
$2.80
NOW Fructose, 3 Lbs.
$3.77
NOW Xylitol, 2.5 Lbs.
$15.32
NOW Lecithin Granules - Non-GMO, 2 Lbs.
$11.53
NOW Whole Raw Cashews, 12 Oz.
$5.71
NOW Walnuts, 12 Oz.
$4.32
NOW IGF-1, 30 Lozenges
$15.76
NOW Energy, 90 Capsules
$8.71
NOW L-Norvaline, 200mg/90 Vcaps
$16.48
NOW CoQ10 600, 600mg/60 Softgels
$58.19
NOW Broccoli Concentrate, 850mg/60 Tablets
$8.39
NOW White Willow Bark, 400mg/100 Capsules
$4.06
NOW Sytrinol, 60 Vcaps
$14.02
NOW Bilberry Complex, 100 Capsules
$14.02
NOW Saw Palmetto Extract, 320mg/90 Softgels
$13.38
NOW Immune Advantage, 450mg/90 Capsules
$8.91
NOW Melatonin Chewables, 3mg/180 Lozenges
$6.16
NOW Almonds, 1 Lb.
$5.81
NOW L-Phenylalanine, 500mg/120 Capsules
$7.36
NOW Relora, 300mg/60 Vcaps
$10.27
NOW Silica Complex, 180 Tablets
$9.69
NOW Pycnogenol, 30mg/60 Capsules
$14.54
NOW 5-HTP with L-Tyrosine, 200mg/60 Vcaps
$16.97
NOW Taurine, 500mg/100 Capsules
$3.85
NOW Xylitol, 8 Oz.
$3.07
NOW Glutathione 500, 500mg/60 Vcaps
$22.30
NOW Neptune Krill Oil, 500mg/60 Softgels
$19.20
NOW Hyaluronic Acid - Double Strength, 100mg/60 Vcaps
$17.45
NOW 5-HTP, 50mg/30 Capsules
$4.51
NOW CoQ10 With Vitamin E, 50mg/200 Softgels
$36.85
NOW Soybeans - Dry Roasted, Unsalted, 24 Oz.
$4.36
NOW Sunflower Seeds Roasted and Salted Hulled, 1 Lb.
$3.15
NOW Flax Seed Meal, 18 Oz.
$5.19
NOW Fenugreek, 500mg/100 Capsules
$3.39
NOW Red Clover, 425mg/100 Capsules
$4.06
NOW Liquid CoQ10, 4 Fl. Oz.
$14.06
NOW Slimaluma Plus, 60 Vcaps
$13.92
NOW Policosanol, 90 Vcaps
$15.51
NOW Pure Lanoline, 7 Fl. Oz.
$3.97
NOW Tri-Chromium, 180 Vcaps
$9.98
NOW Hyaluronic Acid Serum, 1 Fl. Oz.
$11.15
NOW Dairy Digest Complete, 90 Vcaps
$10.18
NOW Melatonin Chewables, 3mg/90 Lozenges
$3.68
NOW Tribulus 1000, 90 Tablets
$11.15
NOW Grapeseed Oil, 16 Fl. Oz.
$5.33
NOW Ester-C Caps, 180 Capsules
$12.12
NOW Super Cortisol Support, 90 Vcaps
$16.97
NOW OsteoBoron, 90 Vcaps
$6.00
NOW Amino Complete, 360 Capsules
$14.35
NOW Ashwagandha, 450mg/90 Vcaps
$8.62
NOW Oregano, 450mg/100 Capsules
$3.77
NOW Bromelain, 180 Tablets
$14.45
NOW Chlorella, 120 Tablets
$9.69
NOW Special Two, 180 Tablets
$19.29
NOW Celadrin & MSM, 60 Capsules
$9.94
NOW Glucosamine Sulfate, 170 Grams
$10.66
NOW Chromium Picolinate, 250 Capsules
$7.75
NOW EGCg, 90 Vcaps
$8.53
NOW Grape Seed Antioxidant, 180 Vcaps
$14.07
NOW Cat's Claw "5000", 60 Capsules
$6.55
NOW Candida Clear, 90 Vcaps
$8.24
NOW Ginkgo Biloba 120, 200 Vcaps
$21.32
NOW Peppermint Gels, 90 Softgels
$6.39
NOW True Calm, 90 Capsules
$7.75
NOW Ipriflavone, 90 Capsules
$9.21
NOW Liquid B-12, 2 Fl. Oz., Natural Fruit
$4.80
NOW L-Carnitine 250, 250mg/60 Capsules
$8.24
NOW Calcium & Magnesium + D, 240 Softgels
$10.65
NOW Olive Leaf Extract, 120 Vcaps
$12.12
NOW XyliWhite Toothpaste, 6.4 Oz., Refreshmint
$3.54
NOW L-Arginine, 500mg/250 Capsules
$10.47
NOW Echinacea, 250 Capsules
$10.27
NOW Glutathione, 250mg/60 Capsules
$13.57
NOW Low-Carb Diet Defender, 60 Vcaps
$9.01
NOW Pro-Gainer, 8 Lbs., Chocolate
$29.09
NOW Single "0" Vegetarian Caps, 1000 Empty Vcaps
$12.27
NOW LipoTrim, 120 Tablets
$9.40
NOW Cod Liver Oil, 7 Fl. Oz., Lemon
$10.76
NOW L-Carnitine Liquid - Triple Strength, 16 Fl. Oz., Citrus
$22.30
NOW Ginkgo Biloba, 60mg/120 Vcaps
$9.50
NOW Grape Seed Antioxidant, 90 Vcaps
$7.75
NOW Natural Resveratrol, 60 Vcaps
$11.15
NOW Erythritol Sweetner, 1 Lb.
$7.75
NOW Golden Flax Seeds - Certified Organic, 2 Lbs.
$4.36
NOW Flax Seeds - Certified Organic, 2 Lbs.
$3.97
NOW Stinging Nettle Root Extract, 250mg/90 Vcaps
$7.32
NOW Air Defense Immune Booster, 90 Vcaps
$10.08
NOW Liquid Multi, 16 Fl. Oz., Wild Berry
$10.47
NOW Salmon Oil, 250 Softgels
$9.50
NOW L-Theanine, 200mg/60 Vcaps
$14.06
NOW Macadamia Nut Oil, 16 Fl. Oz.
$8.72
NOW IGF-1+ LipoSpray, 1 Fl. Oz.
$16.77
NOW B-12, 100 Lozenges
$6.78
NOW Feverfew, 400mg/100 Capsules
$5.09
NOW XyliWhite Toothpaste, 6.4 Oz., Cinnafresh
$3.54
NOW Night Wrinkle Remedy Creme, 2 Fl. Oz.
$10.56
NOW Maca, 500mg/100 Capsules
$4.84
NOW DHA Omega Supreme, 12 Fl. Oz.
$12.60
NOW Rice Protein, 2 Lbs., Natural
$12.12
NOW Echinacea Extract, 60 ML
$6.71
NOW Glucosamine & MSM, 60 Capsules
$8.39
NOW Ginkgo Biloba 120, 100 Vcaps
$11.20
NOW Vegetable Glycerine, 16 Fl. Oz.
$5.52
NOW Apricot Kernel Oil, 16 Fl. Oz.
$6.78
NOW MicroLactin, 100 Tablets
$10.62
NOW Quercetin With Bromelain, 120 Vcaps
$12.41
NOW AHCC, 500mg/60 Vcaps
$45.54
NOW Liquid Multi, 16 Fl. Oz., Tropical Orange
$10.47
NOW Carnitine Creatinate Powder, 4 Oz.
$16.97
NOW Oregano Oil, 90 Softgels
$9.21
NOW Calcium Caseinate Powder, 2 Lbs.
$19.29
NOW Guggul Extract, 90 Capsules
$10.47
NOW Pau D' Arco, 250 Capsules
$6.55
NOW Zinc Picolinate, 50mg/120 Capsules
$5.42
NOW Brain Elevate, 120 Vcaps
$18.32
NOW Omega-3 Cholesterol-Free, 180 Softgels
$7.07
NOW Lecithin Triple Strength, 200 Softgels
$9.69
NOW Biotin, 60 Vcaps
$6.39
NOW Hawthorn Berry, 550mg/100 Capsules
$3.87
NOW Oat Bran Plus, 100 Tablets
$2.67
NOW Brain B-12, 1000mcg/100 Lozenges
$6.68
NOW CoQ10 Powder, 28 Grams
$53.34
NOW Optimum Digestive System, 90 Vcaps
$10.18
NOW Ginkgo Biloba 120, 50 Vcaps
$6.71
NOW Biotin, 120 Vcaps
$10.18
NOW Instant Energy B12, 75 Packets
$7.27
NOW Castor Oil, 16 Fl. Oz.
$4.45
NOW Vegetarian Glucosamine & MSM, 240 Vcaps
$22.20
NOW Relora, 300mg/120 Vcaps
$17.94
NOW Triphala, 120 Tablets
$6.77
NOW Amino Complete, 120 Capsules
$5.71
NOW Liquid B-12, 8 Fl. Oz., Natural Fruit
$11.44
NOW L-Carnitine, 1000mg/100 Tablets
$41.69
NOW VitaBerry Plus+, 60 Vcaps
$10.76
NOW Cascara Sagrada, 450mg/100 Capsules
$3.19
NOW Echinacea & Goldenseal Root, 250 Capsules
$16.29
NOW Pumpkin Seed Oil, 100 Softgels
$5.42
NOW Advanced Gamma E Complex, 120 Softgels
$12.41
NOW Bone Strength, 240 Capsules
$12.02
NOW Alpha Lipoic Acid 250, 250mg/120 Capsules
$17.45
NOW Immune Renew, 90 Vcaps
$11.15
NOW Heart Support, 120 Tablets
$21.33
NOW CoQ10 With Lecithin, 100 Vcaps
$45.58
NOW Psyllium Husk Powder, 340 Grams
$4.61
NOW Super Odorless Garlic, 180 Capsules
$10.66
NOW Vit-Min 100, 90 Tablets
$13.09
NOW Cayenne, 250 Capsules
$6.30
NOW Cap-M-Quik "0" Size Capsule Filler, "0" Size
$9.21
NOW Vegetarian Glucosamine & MSM, 120 Vcaps
$11.82
NOW L-Theanine, 90 Vcaps
$11.15
NOW DGL, 100 Lozenges
$6.68
NOW 5-HTP, 50mg/90 Capsules
$8.72
NOW Tocotrienols & E Complex, 60 Capsules
$12.60
NOW Tri-Chromium, 90 Vcaps
$5.62
NOW Stress Plus, 100 Tablets
$8.72
NOW MSM 1500, 200 Tablets
$15.41
NOW Vitamin B-12, 60 Lozenges
$7.75
NOW Glucosamine & MSM, 180 Capsules
$18.91
NOW Cap-M-Quik "00" Size Capsule Filler, "00" Size
$9.21
NOW Cholesterol Support, 90 Vcaps
$11.33
NOW Liquid Glucos/Chond, 16 Fl Oz.
$10.30
NOW Black Cherry Extract, 90 Vcaps
$9.73
NOW Organic Virgin Coconut Oil, 12 Fl. Oz.
$7.27
NOW Gr8-Dophilus, 60 Vcaps
$8.71
NOW Citronella Oil, 1 Fl. Oz.
$2.12
NOW Thyme Oil, 1 Fl. Oz.
$5.81
NOW Arginine Power Super Stack, 2.2 Lbs., Tropical Punch
$16.48
NOW Electro Pro, 2 Lbs., Orange Flavor
$22.20
NOW Ultra Omega-3, 180 Softgels
$21.23
NOW Fivacious, Box Of 12, Chocolate Chip
$19.39
NOW Mood Support, 90 Vcaps
$11.15
NOW Acai Juice, 32 Fl. Oz.
$14.54
«Previous 1 2 3 Next»
NOW Goji Juice Concentrate, 32 Fl. Oz.
$14.54
NOW Melatonin, 3mg/60 Capsules
$2.57
NOW Jojoba Oil, 4 Fl. Oz.
$6.10
NOW L-Carnitine, 500mg/60 Capsules
$14.54
NOW Soy Protein, 2 Lbs., Unflavored
$12.60
NOW Boron, 250 Capsules
$5.29
NOW C-500, 100 Lozenges
$4.84
NOW B-100 Caps, 100 Capsules
$8.24
NOW E-400, 100 Softgels
$5.71
NOW SAMe, 200mg/30 Tablets
$16.64
Solaray Baby Me Now Lactation Ease, 60 Capsules
$9.55
NOW Green Tea Pomegranate Facial Cream Cleanser, 8 Fl. Oz.
$6.06
NOW Glucosamine & Chondroitin Plus MSM, 180 Capsules
$25.17
NOW Xylitol Plus, 70 Packets
$4.83
NOW CoQ10 100mg + Hawthorn Berry, 180 Vcaps
$48.49
NOW ADAM, 120 Tablets
$16.48
NOW L-Tyrosine, 120 Capsules
$6.49
NOW L-Lysine, 250 Capsules
$7.46
NOW Wintergreen Oil, 1 Fl. Oz.
$2.67
NOW Peppermint Oil, 1 Fl. Oz.
$3.77
NOW Clary Sage Oil, 1 Fl. Oz.
$7.03
NOW Tea Tree Oil, 1 Fl. Oz.
$4.45
NOW Respir-All, 60 Tablets
$8.29
NOW Awe-Slim, 32 Fl. Oz.
$16.47
NOW 7-Keto, 60 Vcaps
$18.42
NOW CLA, 180 Softgels
$18.91
NOW Glucosamine, MSM & Arnica Lotion, 8 Fl. Oz.
$6.45
NOW ADAM, 60 Tablets
$9.59
NOW Red Yeast Rice, 60 Tablets
$14.17
NOW Goldenseal Root, 100 Capsules
$11.15
NOW Super Enzymes, 90 Tablets
$5.42
NOW Colostrum, 500mg/120 Capsules
$10.30
NOW EcoGreen Multi Iron Free, 120 Tablets
$15.41
NOW Green PhytoFood, 283 Grams
$17.00
NOW Prostate Support, 90 Softgels
$13.76
Solaray Baby Me Now Morning Ease, 30 Capsules
$4.70
NOW XyliWhite Mouthwash, 16 Fl. Oz., Refreshmint
$4.70
NOW Green Tea Pomegranate Purifying Toner, 8 Fl. Oz.
$6.06
NOW CoQsol CF, 100mg/120 SOftgels
$38.79
NOW Acetyl-L-Carnitine, 500mg/200 Capsules
$38.79
NOW Alpha Lipoic Acid, 100mg/120 Vcaps
$11.15
NOW Organic Virgin Coconut Oil, 20 Fl. Oz.
$9.21
NOW Day Wrinkle Remedy Creme, 2 Fl. Oz.
$11.16
NOW Kid Vits, 120 Chewables, Orange Splash
$6.74
NOW CoQ10 With Omega-3, 60mg/240 Softgels
$51.36
NOW B-100 Caps, 250 Capsules
$18.42
NOW CoQ10 100mg + Hawthorn Berry, 30 Vcaps
$12.60
NOW Butterbur With Feverfew, 60 Vcaps
$11.44
NOW L-Lysine Tabs, 1000mg/100 Tablets
$5.71
NOW Taurine Double Strength, 1000mg/100 Capsules
$6.39
NOW Hyaluronic Acid, 120 Vcaps
$20.32
NOW Derma-Vits, 90 Capsules
$7.65
NOW Boswellin, 120 Capsules
$10.47
NOW AlliBiotic CF, 60 Softgels
$10.91
NOW Glucosamine 1000, 180 Capsules
$13.82
NOW A & D, 250 Softgels
$5.03
NOW Rhodiola, 500mg/60 Vcaps
$8.53
NOW Eve, 90 Tablets
$10.66
NOW L-Ornithine, 500mg/120 Capsules
$10.18
NOW D-Ribose, 60 Capsules
$9.59
NOW Magnesium Malate, 180 Tablets
$6.00
NOW Choline & Inositol, 100 Capsules
$4.83
NOW Super Colostrum, 90 Vcaps
$9.68
NOW Spearmint Oil, 1 Fl. Oz.
$3.19
NOW Lavender Oil, 1 Fl. Oz.
$4.44
NOW Cedarwood Oil, 1 Fl. Oz.
$3.15
NOW Eucalyptus Oil, 1 Fl. Oz.
$2.12
NOW Magnesium Caps, 180 Capsules
$5.80
NOW Wrinkle Rescue, 60 Capsules
$8.29
NOW L-Glutamine, 170 Grams
$10.65
NOW Melatonin, 3mg/180 Capsules
$6.45
NOW Omega 3-6-9, 100 Softgels
$5.80
NOW Alpha Lipoic Acid, 100mg/60 Vcaps
$5.81
NOW Beta Carotene, 100 Softgels
$3.86
NOW L-Carnosine, 500mg/100 Vcaps
$27.40
NOW CLA, 180 Softgels
$18.91
NOW Glucosamine, MSM & Arnica Lotion, 8 Fl. Oz.
$6.45
NOW ADAM, 60 Tablets
$9.59
NOW Red Yeast Rice, 60 Tablets
$14.17
NOW Goldenseal Root, 100 Capsules
$11.15
NOW Glucosamine & Chondroitin ES, 60 Tablets
$13.38
NOW Effer-C, 36 Packets, Lemon Lime
$7.07
NOW Soy Protein, 2 Lbs., Unflavored
$12.60
NOW Colostrum, 500mg/120 Capsules
$10.30
NOW Green PhytoFood, 283 Grams
$17.00
NOW Prostate Support, 90 Softgels
$13.76
NOW SAMe, 200mg/30 Tablets
$16.64
Solaray Baby Me Now Lactation Ease, 60 Capsules
$9.55
NOW Green Tea Pomegranate Facial Cream Cleanser, 8 Fl. Oz.
$6.06
NOW Arginine Power Super Stack, 2.2 Lbs., Tropical Punch
$16.48
NOW Ultra Omega-3, 180 Softgels
$21.23
NOW Acai Juice, 32 Fl. Oz.
$14.54
NOW Melatonin, 3mg/60 Capsules
$2.57
NOW Jojoba Oil, 4 Fl. Oz.
$6.10
NOW Serrazimes, 90 Vcaps
$9.98
NOW CoQ10 100mg + Hawthorn Berry, 90 Vcaps
$25.11
NOW Coral Calcium, 1000mg/100 Vcaps
$10.30
Solaray Baby Me Now Morning Ease, 30 Capsules
$4.70
NOW XyliWhite Mouthwash, 16 Fl. Oz., Refreshmint
$4.70
NOW Green Tea Pomegranate Purifying Toner, 8 Fl. Oz.
$6.06
NOW CoQsol CF, 100mg/120 SOftgels
$38.79
NOW Fivacious, Box Of 12, Chocolate Chip
$19.39
NOW Goji Juice Concentrate, 32 Fl. Oz.
$14.54
NOW Alpha Lipoic Acid, 100mg/120 Vcaps
$11.15
NOW XyliWhite Mouthwash, 16 Fl. Oz., Cinnafresh
$4.70
NOW Day Wrinkle Remedy Creme, 2 Fl. Oz.
$11.16
NOW Lean Grow, 2 Lbs, Vanilla
$17.45
NOW Boron, 250 Capsules
$5.29
NOW EcoGreen Multi Iron Free, 120 Tablets
$15.41
NOW Liquid Glucos/Chond, 16 Fl Oz.
$10.30
NOW Cholesterol Support, 90 Vcaps
$11.33
Solaray Baby Me Now DHA, 30 Softgels
$6.06
NOW Pomeratrol, 60 Vcaps
$9.22
NOW L-Tryptophan, 500mg/120 Vcaps
$20.36
NOW Organic Virgin Coconut Oil, 20 Fl. Oz.
$9.21
NOW Vitamin E Cream, 4 Fl. Oz.
$6.06
NOW Hawaiian Noni, 450mg/90 Vcaps
$10.04
NOW Spirulina Powder, 1 Lb.
$27.64
NOW Nattokinase, 60 Vcaps
$16.48
NOW Butterbur With Feverfew, 60 Vcaps
$11.44
NOW Nighttime Herbs, 100 Capsules
$5.09
NOW Celadrin Cream, 4 Oz.
$10.66
NOW Female Balance, 90 Capsules
$7.56
NOW Green Phyto Foods Tabs, 270 Tablets
$17.70
NOW L-Glutamine, 1000 Grams
$37.82
NOW Coral Calcium Plus, 100 Vcaps
$8.53
NOW Choline & Inositol, 100 Capsules
$4.83
NOW Chitosan, 240 Capsules
$13.34
NOW Chewable CoQ10 200mg + Lecithin, 90 Lozenges
$43.60
NOW Thyme Oil, 1 Fl. Oz.
$5.81
NOW Lemon Oil, 1 Fl. Oz.
$2.42
NOW Citronella Oil, 1 Fl. Oz.
$2.12
NOW Sage Oil, 1 Fl. Oz.
$6.20
NOW Prenatal Caps, 120 Capsules
$7.75
NOW Inositol Powder, 4 Oz.
$8.33
NOW SAMe, 400mg/30 Tablets
$24.14
NOW Ester-C 1000, 120 Tablets
$11.24
NOW Lecithin Granules, 1 Lb.
$4.83
NOW Cider Vinegar, 180 Capsules
$6.94
NOW Flax Oil, 1000mg/250 Softgels
$10.39
NOW Gr8-Dophilus, 60 Vcaps
$8.71
NOW Organic Virgin Coconut Oil, 12 Fl. Oz.
$7.27
NOW Phase 2, 120 Vcaps
$14.17
NOW MSM, 1000mg/240 Capsules
$13.47
NOW Double "00" Gelatin Caps, 750 Empty Capsules
$7.46
NOW L-Tyrosine, 120 Capsules
$6.49
NOW Rosemary Oil, 1 Fl. Oz.
$3.19
NOW Clove Oil, 1 Fl. Oz.
$3.19
NOW Camphor Oil, 1 Fl. Oz.
$2.67
NOW Orange Oil, 1 Fl. Oz.
$2.18
NOW Psyllium Husk, 500 Capsules
$10.52
NOW Thyroid Energy, 90 Vcaps
$9.69
NOW D-Mannose Caps, 120 Capsules
$16.09
NOW Glucosamine 1000, 180 Capsules
$13.82
NOW Green Tea Extract, 100 Capsules
$5.33
NOW Eye Support, 60 Capsules
$8.53
NOW CLA, 90 Softgels
$9.69
NOW Joint Support, 90 Capsules
$10.86
NOW Hyaluronic Acid, 60 Vcaps
$11.33
NOW Kava Kava Extract, 120 Capsules
$13.56
NOW Apple Cider Vinegar, 180 Capsules
$5.80
NOW Glucosamine & Chondroitin ES, 120 Tablets
$22.30
NOW L-Carnitine, 500mg/60 Capsules
$14.54
NOW B-100 Caps, 100 Capsules
$8.24
NOW CoQ10 400mg, 60 Softgels
$48.49
NOW Acidophilus Two Billion, 250 Capsules
$9.50
NOW Triple "000" Gelatin Caps, 200 Empty Capsules
$8.25
NOW Almond Oil, 16 Fl. Oz.
$6.30
NOW Mangoni, 32 Fl. Oz.
$18.42
NOW Acetyl L-Carnitine, 750mg/90 Tablets
$22.30
NOW Glucosamine Sulfate, 750mg/240 Capsules
$20.32
NOW Dextrose, 2 Lbs.
$3.54
NOW L-Carnitine Powder, 3 Oz.
$22.30
NOW Raw Pumpkin Seeds, 1 Lb.
$3.87
NOW Plant Enzymes, 120 Vcaps
$8.24
NOW CoQ10 400mg, 30 Softgels
$40.54
NOW Single "0" Gelatin Caps, 1000 Empty Capsules
$6.77
NOW Mushroom Glyco Nutrients, 60 Vcaps
$58.19
NOW Soybeans - Dry Roated, Salted, 24 Oz.
$4.36
NOW Beta-1,3/1,6-D-Glucan, 90 Vcaps
$7.27
NOW Tru-E BioComplex, 60 Softgels
$15.28
NOW High Lignan Flax Seed Oil, 12 Fl. Oz.
$6.68
NOW Licorice Root, 100 Capsules
$4.37
NOW High Lignan Flax Oil, 1000mg/120 Softgels
$5.81
NOW Dextrose, 15 Lbs.
$21.33
Solaray Fiber Formula, 304 Grams
$7.56
NOW Plant Enzymes, 240 Vcaps
$15.32

Universal

CytoSport

MuscleTech

Nutrex

Nutrex Vitargo CGL, 3.38 Lbs., Orange
$34.87
Nutrex Vitargo CGL, 3.38 Lbs., Fruit Punch
$34.87
Nutrex Niox, 180 Liqui-Caps
$33.84
Nutrex Vitrix, 180 Liqui-Caps
$44.42
Nutrex Lipo 6x, 120 Multi-Phase Capsules
$36.81
Nutrex Vitrix, 90 Liqui-Caps
$26.67
Nutrex Lipo 6, 120 Liqui-Caps
$26.67
Nutrex Lipo 6x, 240 Multi-Phase Capsules
$57.22

AST

AST Beta-X, 100 Caplets
$27.15
AST BCAA 4500, 500 Capsules
$23.27
AST Micronized Creatine, 325 Grams
$14.06
AST Trioxalon 500, 100 Capsules
$20.34
AST Creatine HSC, 4 Lbs., Lemon Squeeze
$24.24
AST GABA, 100 Grams
$16.44
AST CLA 1000, 90 Softgels
$19.39
AST GL3 L-Glutamine, 525 Grams
$21.33
AST Ny-Tro Pro-40, 20 Servings, Creamy Strawberry
$42.67
AST CM 750, 500 Capsules
$19.39
AST Micronized Creatine, 525 Grams
$17.94
AST VP2, 2 Lbs., Citrus Splash
$30.06
AST Dymetadrine Xtreme EF, 100 Capsules
$21.32
AST GL3 L-Glutamine, 1200 Grams
$40.73
AST Vyo-Pro Protein Bars, Box Of 12, Chocolate Brownie Xtreme
$16.47
AST DHEA 100, 100mg/60 Capsules
$14.06
AST Creatine HSC, 4 Lbs., Juicy Grape
$24.24
AST VP2, 2 Lbs., Creamy Vanilla
$30.06
AST Myo-D, 120 Softgels
$22.79
AST Ny-Tro Pro-40, 20 Servings, Bodybuilding.com Variety Pack
$42.67
AST Muscle XGF, 2.64 Lbs., Vanilla Ice Cream
$30.06
AST GL3 750, 500 Capsules
$24.24
AST DGC, 1000 Grams
$9.68
AST Ny-Tro Pro-40, 20 Servings, Double Rich Chocolate
$42.67
AST Multi Pro 32X, 100 Caplets
$14.54
AST NAC 500, 100 Capsules
$15.51
AST GL3 L-Glutamine, 300 Grams
$14.52
AST Metabolism Prescription Rx, 90 Capsules
$19.39
AST Micronized Creatine, 1000 Grams
$29.09
AST Ny-Tro Pro-40, 20 Servings, Smooth Vanilla
$42.67
AST VP2, 2 Lbs., Double Rich Chocolate
$30.06
AST VP2, 2 Lbs., Fruit Punch
$30.06
AST Muscle XGF, 2.64 Lbs., Rich Chocolate Cream
$30.06
AST R-ALA 200, 200mg/90 Capsules
$25.21

EAS

Dymatize

Chef Jay's

To see full products listing click here.

Especially because of the declining US dollar and the rising Canadian dollar, these supplement prices are very competitive when converted to Canadian currency. Buy your bodybuilding products today. Ships internationally.