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Sunday, May 5, 2019
Tuesday, February 27, 2018
How did Emperor Georgiou defeat the Borg in her Universe?
In one of the concluding episodes of Star Trek Discovery's first season, we saw Michael Burnham saying to Emperor Georgiou that her empire extends to every system in her Universe's galaxy. We can conclude that Emperor Georgiou has defeated the Borg in her universe. The Emperor would know the presence of the Borg by going through the Defiant's data core. So how did she do it?
Emperor Georgiou mentioned that the Klingons are like a virus that need to be terminated at their source. The words used by her strikes similarities with the Borg being like a virus themselves. We can assume that she has used the same tactics for the Klingons on the Borg as well.
The emperor could have commissioned the building of several charon type ships. Scout ships with Spore drive would firstly be deployed to locate the Borg's Nexus at Unimatrix 01. A lone ship would be sent to its doorstep to be assimilated by the Borg, and it would carry a virus long enough to bring chaos to order. Because this is the time before the Borg Queen encountered Janeway's tactics, the Borg would not be prepared for a virus attack.
After the Borg has been infected with the virus and crippled, the fleet of Charon type ships would be instructed to jump to unimatrix 01 and destroy the Borg's unicomplex. The charon type ships are capable of destroying single Borg cubes with a single Spore-powered missile. The fleet would then move on to bombard all Borg planets and destroy all of their ships and bases within Borg space in a very short time.
Emperor Georgiou mentioned that the Klingons are like a virus that need to be terminated at their source. The words used by her strikes similarities with the Borg being like a virus themselves. We can assume that she has used the same tactics for the Klingons on the Borg as well.
The emperor could have commissioned the building of several charon type ships. Scout ships with Spore drive would firstly be deployed to locate the Borg's Nexus at Unimatrix 01. A lone ship would be sent to its doorstep to be assimilated by the Borg, and it would carry a virus long enough to bring chaos to order. Because this is the time before the Borg Queen encountered Janeway's tactics, the Borg would not be prepared for a virus attack.
After the Borg has been infected with the virus and crippled, the fleet of Charon type ships would be instructed to jump to unimatrix 01 and destroy the Borg's unicomplex. The charon type ships are capable of destroying single Borg cubes with a single Spore-powered missile. The fleet would then move on to bombard all Borg planets and destroy all of their ships and bases within Borg space in a very short time.
Wednesday, October 4, 2017
Analysis for Star Trek Discovery Episodes 1, 2 and 3
The morale of the story is that the gifted and brave(As Surek says to Burnham) should find a way to give help to those dumb, emotional and coward ones that need it. And it is a showcase of a woman who would take on such a role traditionally held by men to do it, which is further proven by her manly name. The so-called bad writing of the show as criticized by many watchers is not actually bad writing but a mere reflect of the reality helm mostly by stupid, coward and herd-mentality immature people in the Federation as we see from Episode 1.
Many people who watched the first 2 episodes of Discovery says it does not represent the Star Trek that they know. They are actually right technically. But this show is a prequel to the TNG and even the TOS. The humans depicted in this show are yet to be as evolved as the ones seen on series that happened on a later stardate. We see the Chief of Security being sarcastic and sleeping with the captain, things that would only happen in a mirror universe on Enterprise.
In the time period of Star Trek Discovery, people are affected by the stresses of War and there is no ship's counselor. We see people in their darkness hour, and perhaps be assisted by Burnham's Vulcan logic that will save the day?
The show is dark mainly due to the darkness of the human psyche as represented by their "immaturity".
Perhaps the show will evolve based on Burnham's Vulcan guidance to the Humans.
The show is good in that the characters' flaws and immaturity are well-depicted, so much so that it can be a pain to watch.
Many people who watched the first 2 episodes of Discovery says it does not represent the Star Trek that they know. They are actually right technically. But this show is a prequel to the TNG and even the TOS. The humans depicted in this show are yet to be as evolved as the ones seen on series that happened on a later stardate. We see the Chief of Security being sarcastic and sleeping with the captain, things that would only happen in a mirror universe on Enterprise.
In the time period of Star Trek Discovery, people are affected by the stresses of War and there is no ship's counselor. We see people in their darkness hour, and perhaps be assisted by Burnham's Vulcan logic that will save the day?
The show is dark mainly due to the darkness of the human psyche as represented by their "immaturity".
Perhaps the show will evolve based on Burnham's Vulcan guidance to the Humans.
The show is good in that the characters' flaws and immaturity are well-depicted, so much so that it can be a pain to watch.
Sunday, October 1, 2017
supplement advice for newbies - soup, lecithin, glutamine, BCAA, creatine - no whey PP
What you would basically need is the following stack(anything extra is up to you) -
1. broth powder for electrolytes to have the energy to workout
2. Soy Lecithin
3. BCAA
4. Creatine
5. Glutamine
This supplement stack is the right recipe for me to start seeing muscles getting bigger and harder. They stay hard and do not diminish in hardness compared to other stacks that I tried.
You don't really need any supplements that are branded to be popular. I tried many famous expensive brands of protein powder and clear liquid pills but even they did not work as well as my current stack that is affordable and natural.
I'm sure many have heard of how some bodybuilders used certain artificial supplements to boost their gains to the point that their organs give up and they died. So it is best to keep to the body's limits as much as possible and use safe supplements as much as possible.
I tried many brands of protein powder. But still they did not work as well as my current stack. You can simply eat peanut butter and jelly sandwiches to reach your required RDA for protein.
I started going to the gym 2 and a half years ago. I can say that most of this time was wasted because I could not find any useful muscle building advice from anywhere, even from the internet. Almost everyone was selfish and did not wish to share information for free. So many people on the internet are so dumb and hateful.
I hope to post this following information for the hope that as a human race, we can all benefit as a whole in the area of fitness, so that we can then move on to improve other things on this planet that requires our immediate attention.
My supplement information has been personally tested to work for me. My current bodyfat percentage is 6.8% as measured by a scale with electrodes that can be held by both hands.
You can go to my instagram account name tangtimothy where you can see my bodyfat results, the supplements I use and food that I eat.
I encourage people to stop taking whey protein because so many Earth resources are wasted just to breed cattle to produce milk. Cows are artificially impregnated to produce milk, they don't just produce milk without having babies.
Supplements such as BCAA, creatine, lecithin and glutamine can all be vegan and still work to produce muscle very intensely. You can find these easily at iherb. Use the vegan keyword when you search for vegan supplements. Use my coupon code ZLL348 if you wish to reward me for my information.
Preworkout electrolytes can be consumed in the form of vegetable soup. Go to iherb and search for "vegetarian broth powder"
Soy Lecithin - Many bodybuilders consume eggs and whey because they create great gains. The phosphatidic acid found in them has the ability to activate mTOR that builds muscle according to studies. A study has found that phosphatidic acid from soy stimulated mTOR signaling almost 3 times that of egg sources.
This would mean that even consuming soy lecithin granules can be better than consuming eggs and whey protein for mTOR signaling.
<b>Phosphatidic acid enhances mTOR signaling and resistance exercise induced hypertrophy</b>
"The lipid messenger phosphatidic acid (PA) plays a critical role in the stimulation of mTOR signaling. However, the mechanism by which PA stimulates mTOR is currently unknown. Therefore, the purpose of this study was to compare the effects of various PA precursors and phospholipids on their ability to stimulate mTOR signaling and its ability to augment resistance training-induced changes in body composition and performance."
"In phase one, soy-phosphatidylserine, soy-Lyso-PA, egg-PA, and soy-PA stimulated mTOR signaling, and the effects of soy-PA (+636%) were significantly greater than egg-PA (+221%)."
"mTOR is a master regulator of cellular growth, and PA is widely known to be involved in the regulation of the mTOR pathway [13,20,23,24]. Specifically, our previous studies have determined that an increase in the exogenous availability of C8 PA, or PA derived from egg, is sufficient to induce a significant increase in mTOR signaling [14]. Research by Lehman et al. reported the effects of PA along with various other phospholipids in their ability to induce p70 activity revealing that only PA was sufficient to induce an increase in p70 activity [25]. However, phase one of the current study demonstrates that not only is soy-derived PA sufficient, but soy-derived LPA and S-PS can also stimulate a robust increase in mTOR signaling. Moreover, these lipid species were directly compared to the effectiveness of E-PA, and the results demonstrated that, compared to egg-derived lipids, all of these soy-derived lipids were more potent agonists of mTOR signaling. This could be due to the composition of the PA molecule. For instance, Foster et al. have reported differing effects of PA based upon the structure of its fatty acid components; wherein, two saturated fatty acids promoted storage, yet one saturated and one unsaturated fatty acid promoted signaling [16]. Thus, the higher unsaturated fat content of soy may explain these observations. This suggests that soy derived PA, LPA, and PS are superior agonists of mTOR signaling, and therefore, they appear to be suitable candidates for augmenting the effects of RT on muscle mass."
BCAA - The 3 amino acids reduces muscle breakdown during workouts. Preventing muscle wasting would speed up muscle formation quickly.
"Exercise Promotes BCAA Catabolism: Effects of BCAA Supplementation on Skeletal Muscle during Exercise1
Yoshiharu Shimomura*,2, Taro Murakami*, Naoya Nakai†, Masaru Nagasaki*, and Robert A. Harris**"
"Effect of BCAA supplementation on muscle performance in sport and exercise
Effects of BCAA supplementation on muscle protein metabolism in relation to exercise.
The effects of BCAA supplementation before and after exercise on muscle-protein metabolism and exercise-induced muscle damage were examined in humans. It was reported (23) that an oral supplement of BCAAs (77 mg/kg body wt) before exercise increased intracellular and arterial BCAA levels during exercise and resulted in suppression of endogenous muscle-protein breakdown. It was also reported that oral BCAA administration (12 g/d for 2 wk and an additional 20 g each before and after the exercise test) suppressed the rise in serum creatine kinase activity for several days after exercise (24). Similar effects were also observed in a study in which subjects ingested an amino acid mixture (that contained 3.6 g of amino acids with 37% BCAAs) before and after the exercise test and 2 doses/d of the amino acid mixture for 4 d after the exercise test (25). The amino acid supplement also diminished muscle soreness that usually follows exercise. Although the mechanism responsible for the protective effects of BCAA supplementation against exercise-induced muscle damage and soreness have not been elucidated, it is presumed that stimulation of protein synthesis by leucine and suppression of exercise-induced protein breakdown by BCAAs may be involved."
"Concluding remarks
It is clear that exercise promotes degradation of BCAAs. Promotion of fatty acid oxidation appears to be associated with greater rates of BCAA oxidation, which suggests that fatty acids may be regulators of BCAA oxidation. Furthermore, muscle-protein synthesis is enhanced after exercise. From these findings, it may be concluded that the BCAA requirement is increased by exercise. BCAA supplementation before and after exercise has beneficial effects for decreasing exercise-induced muscle damage and promoting muscle-protein synthesis; this suggests that BCAAs may be a useful supplement in relation to exercise and sports."
Creatine - the body naturally creates myostatin, a substance that inhibits muscle formation. Creatine suppresses the effects of myostatin. It also increases the energy flow between cells. Creatine is even used for cosmetic purposes and can even reduce fine lines on the face. It is crucial to utilize creatine to increase one's energy for workouts.
"Energy Enhancing Supplement
Creatine is an essential, natural substance that is synthesized in the body from three amino acids: glycine, arginine, and methionine. Creatine plays a very powerful role in energy metabolism as a muscle fuel in its role in regenerating ATP.
Operating through the ATP/ADP cycle (Fig. 3), creatine phosphate maintains ATP levels by serving as a reservoir of high-energy phosphate bonds in muscle and nerve tissues. The energy required to rephosphorylate ADP into ATP depends on the amount of phosphocreatine (PCr) stored in muscle tissues. As phosphocreatine is depleted during exercise, energy availability declines due to a loss of ability to resynthesize ATP at the rate required.
While scientists have been aware of creatine since 1832, it was not tested as a performance-enhancing nutrient until 1943, when researchers learned that creatine supplementation extended the cycling times of athletes.5 This nearly-forgotten, single, isolated report languished in the medical literature for over 50 years. Recently, however, a number of studies have corroborated this early study, showing that creatine enhances both strength and endurance in athletes. In one study, creatine was given to 25 football players who had reached a plateau while undergoing a weight-training program. After 28 days of supplementation with creatine, researchers measured a 41 percent increase in “lifting volume” (sum of all lifts).6
Another five-week study of 42 football players also showed gains in strength and mass.7 as did a study of 29 women who took supplemental creatine for ten weeks.8 Some researchers have shown strength gains with as little as five to seven days of supplementation.9,10"
Glutamine - I personally tried and tested it for years already. Every time I stopped taking it, I started to feel feverish due to muscle soreness. When I take it, muscle soreness is greatly reduced. Therefore, I feel that glutamine is a very effective buffer against infection.
[PubMed article]
"Why is L-glutamine metabolism important to cells of the immune system in health, postinjury, surgery or infection?
Abstract
Glutamine is normally considered to be a nonessential amino acid. However, recent studies have provided evidence that glutamine may become "conditionally essential" during inflammatory conditions such as infection and injury. It is now well documented that under appropriate conditions, glutamine is essential for cell proliferation, that it can act as a respiratory fuel and that it can enhance the function of stimulated immune cells. Studies thus far have determined the effect of extracellular glutamine concentration on lymphocyte proliferation and cytokine production, macrophage phagocytic plus secretory activities and neutrophil bacterial killing. Other cells of the immune system remain to be studied. The high rate of glutamine utilization and its importance to the function of lymphocytes, macrophages and neutrophils have raised the question "why glutamine?" because these cells have access to a variety of metabolic fuels both in vivo and in vitro. I have attempted to answer this question in this article. Additionally, knowledge of the rate of utilization and the pathway of metabolism of glutamine by cells of the immune system raises some intriguing questions concerning therapeutic manipulation of utilization of this amino acid such that the proliferative, phagocytic and secretory capacities of cells of the defense system may be beneficially altered. Evidence to support the hypothesis that glutamine is beneficially immunomodulatory in animal models of infection and trauma, as well as trauma in humans, is provided."
1. broth powder for electrolytes to have the energy to workout
2. Soy Lecithin
3. BCAA
4. Creatine
5. Glutamine
This supplement stack is the right recipe for me to start seeing muscles getting bigger and harder. They stay hard and do not diminish in hardness compared to other stacks that I tried.
You don't really need any supplements that are branded to be popular. I tried many famous expensive brands of protein powder and clear liquid pills but even they did not work as well as my current stack that is affordable and natural.
I'm sure many have heard of how some bodybuilders used certain artificial supplements to boost their gains to the point that their organs give up and they died. So it is best to keep to the body's limits as much as possible and use safe supplements as much as possible.
I tried many brands of protein powder. But still they did not work as well as my current stack. You can simply eat peanut butter and jelly sandwiches to reach your required RDA for protein.
I started going to the gym 2 and a half years ago. I can say that most of this time was wasted because I could not find any useful muscle building advice from anywhere, even from the internet. Almost everyone was selfish and did not wish to share information for free. So many people on the internet are so dumb and hateful.
I hope to post this following information for the hope that as a human race, we can all benefit as a whole in the area of fitness, so that we can then move on to improve other things on this planet that requires our immediate attention.
My supplement information has been personally tested to work for me. My current bodyfat percentage is 6.8% as measured by a scale with electrodes that can be held by both hands.
You can go to my instagram account name tangtimothy where you can see my bodyfat results, the supplements I use and food that I eat.
I encourage people to stop taking whey protein because so many Earth resources are wasted just to breed cattle to produce milk. Cows are artificially impregnated to produce milk, they don't just produce milk without having babies.
Supplements such as BCAA, creatine, lecithin and glutamine can all be vegan and still work to produce muscle very intensely. You can find these easily at iherb. Use the vegan keyword when you search for vegan supplements. Use my coupon code ZLL348 if you wish to reward me for my information.
Preworkout electrolytes can be consumed in the form of vegetable soup. Go to iherb and search for "vegetarian broth powder"
Soy Lecithin - Many bodybuilders consume eggs and whey because they create great gains. The phosphatidic acid found in them has the ability to activate mTOR that builds muscle according to studies. A study has found that phosphatidic acid from soy stimulated mTOR signaling almost 3 times that of egg sources.
This would mean that even consuming soy lecithin granules can be better than consuming eggs and whey protein for mTOR signaling.
<b>Phosphatidic acid enhances mTOR signaling and resistance exercise induced hypertrophy</b>
"The lipid messenger phosphatidic acid (PA) plays a critical role in the stimulation of mTOR signaling. However, the mechanism by which PA stimulates mTOR is currently unknown. Therefore, the purpose of this study was to compare the effects of various PA precursors and phospholipids on their ability to stimulate mTOR signaling and its ability to augment resistance training-induced changes in body composition and performance."
"In phase one, soy-phosphatidylserine, soy-Lyso-PA, egg-PA, and soy-PA stimulated mTOR signaling, and the effects of soy-PA (+636%) were significantly greater than egg-PA (+221%)."
"mTOR is a master regulator of cellular growth, and PA is widely known to be involved in the regulation of the mTOR pathway [13,20,23,24]. Specifically, our previous studies have determined that an increase in the exogenous availability of C8 PA, or PA derived from egg, is sufficient to induce a significant increase in mTOR signaling [14]. Research by Lehman et al. reported the effects of PA along with various other phospholipids in their ability to induce p70 activity revealing that only PA was sufficient to induce an increase in p70 activity [25]. However, phase one of the current study demonstrates that not only is soy-derived PA sufficient, but soy-derived LPA and S-PS can also stimulate a robust increase in mTOR signaling. Moreover, these lipid species were directly compared to the effectiveness of E-PA, and the results demonstrated that, compared to egg-derived lipids, all of these soy-derived lipids were more potent agonists of mTOR signaling. This could be due to the composition of the PA molecule. For instance, Foster et al. have reported differing effects of PA based upon the structure of its fatty acid components; wherein, two saturated fatty acids promoted storage, yet one saturated and one unsaturated fatty acid promoted signaling [16]. Thus, the higher unsaturated fat content of soy may explain these observations. This suggests that soy derived PA, LPA, and PS are superior agonists of mTOR signaling, and therefore, they appear to be suitable candidates for augmenting the effects of RT on muscle mass."
BCAA - The 3 amino acids reduces muscle breakdown during workouts. Preventing muscle wasting would speed up muscle formation quickly.
"Exercise Promotes BCAA Catabolism: Effects of BCAA Supplementation on Skeletal Muscle during Exercise1
Yoshiharu Shimomura*,2, Taro Murakami*, Naoya Nakai†, Masaru Nagasaki*, and Robert A. Harris**"
"Effect of BCAA supplementation on muscle performance in sport and exercise
Effects of BCAA supplementation on muscle protein metabolism in relation to exercise.
The effects of BCAA supplementation before and after exercise on muscle-protein metabolism and exercise-induced muscle damage were examined in humans. It was reported (23) that an oral supplement of BCAAs (77 mg/kg body wt) before exercise increased intracellular and arterial BCAA levels during exercise and resulted in suppression of endogenous muscle-protein breakdown. It was also reported that oral BCAA administration (12 g/d for 2 wk and an additional 20 g each before and after the exercise test) suppressed the rise in serum creatine kinase activity for several days after exercise (24). Similar effects were also observed in a study in which subjects ingested an amino acid mixture (that contained 3.6 g of amino acids with 37% BCAAs) before and after the exercise test and 2 doses/d of the amino acid mixture for 4 d after the exercise test (25). The amino acid supplement also diminished muscle soreness that usually follows exercise. Although the mechanism responsible for the protective effects of BCAA supplementation against exercise-induced muscle damage and soreness have not been elucidated, it is presumed that stimulation of protein synthesis by leucine and suppression of exercise-induced protein breakdown by BCAAs may be involved."
"Concluding remarks
It is clear that exercise promotes degradation of BCAAs. Promotion of fatty acid oxidation appears to be associated with greater rates of BCAA oxidation, which suggests that fatty acids may be regulators of BCAA oxidation. Furthermore, muscle-protein synthesis is enhanced after exercise. From these findings, it may be concluded that the BCAA requirement is increased by exercise. BCAA supplementation before and after exercise has beneficial effects for decreasing exercise-induced muscle damage and promoting muscle-protein synthesis; this suggests that BCAAs may be a useful supplement in relation to exercise and sports."
Creatine - the body naturally creates myostatin, a substance that inhibits muscle formation. Creatine suppresses the effects of myostatin. It also increases the energy flow between cells. Creatine is even used for cosmetic purposes and can even reduce fine lines on the face. It is crucial to utilize creatine to increase one's energy for workouts.
"Energy Enhancing Supplement
Creatine is an essential, natural substance that is synthesized in the body from three amino acids: glycine, arginine, and methionine. Creatine plays a very powerful role in energy metabolism as a muscle fuel in its role in regenerating ATP.
Operating through the ATP/ADP cycle (Fig. 3), creatine phosphate maintains ATP levels by serving as a reservoir of high-energy phosphate bonds in muscle and nerve tissues. The energy required to rephosphorylate ADP into ATP depends on the amount of phosphocreatine (PCr) stored in muscle tissues. As phosphocreatine is depleted during exercise, energy availability declines due to a loss of ability to resynthesize ATP at the rate required.
While scientists have been aware of creatine since 1832, it was not tested as a performance-enhancing nutrient until 1943, when researchers learned that creatine supplementation extended the cycling times of athletes.5 This nearly-forgotten, single, isolated report languished in the medical literature for over 50 years. Recently, however, a number of studies have corroborated this early study, showing that creatine enhances both strength and endurance in athletes. In one study, creatine was given to 25 football players who had reached a plateau while undergoing a weight-training program. After 28 days of supplementation with creatine, researchers measured a 41 percent increase in “lifting volume” (sum of all lifts).6
Another five-week study of 42 football players also showed gains in strength and mass.7 as did a study of 29 women who took supplemental creatine for ten weeks.8 Some researchers have shown strength gains with as little as five to seven days of supplementation.9,10"
Glutamine - I personally tried and tested it for years already. Every time I stopped taking it, I started to feel feverish due to muscle soreness. When I take it, muscle soreness is greatly reduced. Therefore, I feel that glutamine is a very effective buffer against infection.
[PubMed article]
"Why is L-glutamine metabolism important to cells of the immune system in health, postinjury, surgery or infection?
Abstract
Glutamine is normally considered to be a nonessential amino acid. However, recent studies have provided evidence that glutamine may become "conditionally essential" during inflammatory conditions such as infection and injury. It is now well documented that under appropriate conditions, glutamine is essential for cell proliferation, that it can act as a respiratory fuel and that it can enhance the function of stimulated immune cells. Studies thus far have determined the effect of extracellular glutamine concentration on lymphocyte proliferation and cytokine production, macrophage phagocytic plus secretory activities and neutrophil bacterial killing. Other cells of the immune system remain to be studied. The high rate of glutamine utilization and its importance to the function of lymphocytes, macrophages and neutrophils have raised the question "why glutamine?" because these cells have access to a variety of metabolic fuels both in vivo and in vitro. I have attempted to answer this question in this article. Additionally, knowledge of the rate of utilization and the pathway of metabolism of glutamine by cells of the immune system raises some intriguing questions concerning therapeutic manipulation of utilization of this amino acid such that the proliferative, phagocytic and secretory capacities of cells of the defense system may be beneficially altered. Evidence to support the hypothesis that glutamine is beneficially immunomodulatory in animal models of infection and trauma, as well as trauma in humans, is provided."
The post-workout anabolic window to consume protein is not real
(Article taken from Bodybuilding.com)
Ask The Science Chick: Is The Anabolic Window Real?
Our science editor, Krissy Kendall, PhD, CISSN, weighs in on the anabolic window, fiber's impact on weight loss, and artificial sweeteners.
Krissy Kendall, PhD
July 18, 2016 • 7 min read
Q. Does The Post-Workout "Anabolic Window" Even Exist, And What Supplements Can I Take To Take To Optimize Pre- And Post-Workout Nutrition?
Ah, the anabolic window—easily one of my favorite windows, and easily one of the most hotly debated topics in sports nutrition over the last several years.
I admit that when I was in grad school, I used to preach the importance of consuming adequate amounts of carbs and protein within 45 minutes of finishing a workout. "Miss the anabolic window, and you might as well kiss your gains goodbye!" I'd tell people.
Jump forward five years, and my point of view has changed...to an extent. While I still think it's important to fuel your body post-workout, I no longer believe you somehow miss out on an opportunity for growth if you don't eat immediately after your last set.
Why the change of heart? For one, research methods have drastically improved, and we're armed with better information. Early studies often used subjects in a fasted state to look at the effects of nutrient timing on changes in body composition, strength, and muscle size. Because fasting itself will put your body in a catabolic state, eating immediately after a workout is crucial for promoting muscle protein synthesis and glycogen storage.
But unless you train at 5 a.m. on an empty stomach, there's less urgency when it comes to consuming your post-workout meal. Eating as few as 20 grams of protein as part of your pre-workout meal can significantly elevate the delivery of amino acids to your muscles for up to 2-3 hours post-workout.[1] So even if you delay your post-workout meal for a couple hours, your body is still using the amino acids from your pre-workout meal to stimulate maximal growth and recovery.
If you start your training session more than four hours after your last meal, you definitely want to consume 25-30 grams of protein immediately after your workout to help reverse the catabolic state in your body and maximize muscle growth. On the other hand, consuming a small pre-workout meal before you train can delay the timing of your next meal, which might come in handy if you have to rush to a meeting, quickly get ready for work, or run a few errands.
Another issue with some of the older studies is the lack of dietary control. Several early studies controlled only for protein and carb intake immediately before and after training, paying little attention to what was being consumed the rest of the day. This muddies the water, making it unclear whether improvements in strength and muscle size were the result of protein timing or an increase in protein and/or carbohydrate intake throughout the rest of the day.
If your goal is maximizing rates of muscle gain, current findings support the broad objective of meeting total dailyprotein and carbohydrate needs (assuming you're not training in a fasted state).[2-4]
It certainly doesn't hurt to throw back a protein shake immediately after your workout, but you can still gain a substantial amount of strength and size even when delaying post-workout nutrition. Rather than focusing on this imaginary window of special growth, plan your meals so that you consume 25-30 grams of protein every few hours, and consume adequate amounts of carbs throughout the day to keep your energy levels high in the gym.
As for additional supplements that may enhance your pre- and post-workout nutrition, creatine, BCAAs, and citrulline malate can all be added to either your pre- or post-workout drink to enhance muscle strength, size, and recovery.
Ask The Science Chick: Is The Anabolic Window Real?
Our science editor, Krissy Kendall, PhD, CISSN, weighs in on the anabolic window, fiber's impact on weight loss, and artificial sweeteners.
Krissy Kendall, PhD
July 18, 2016 • 7 min read
Q. Does The Post-Workout "Anabolic Window" Even Exist, And What Supplements Can I Take To Take To Optimize Pre- And Post-Workout Nutrition?
Ah, the anabolic window—easily one of my favorite windows, and easily one of the most hotly debated topics in sports nutrition over the last several years.
I admit that when I was in grad school, I used to preach the importance of consuming adequate amounts of carbs and protein within 45 minutes of finishing a workout. "Miss the anabolic window, and you might as well kiss your gains goodbye!" I'd tell people.
Jump forward five years, and my point of view has changed...to an extent. While I still think it's important to fuel your body post-workout, I no longer believe you somehow miss out on an opportunity for growth if you don't eat immediately after your last set.
Why the change of heart? For one, research methods have drastically improved, and we're armed with better information. Early studies often used subjects in a fasted state to look at the effects of nutrient timing on changes in body composition, strength, and muscle size. Because fasting itself will put your body in a catabolic state, eating immediately after a workout is crucial for promoting muscle protein synthesis and glycogen storage.
But unless you train at 5 a.m. on an empty stomach, there's less urgency when it comes to consuming your post-workout meal. Eating as few as 20 grams of protein as part of your pre-workout meal can significantly elevate the delivery of amino acids to your muscles for up to 2-3 hours post-workout.[1] So even if you delay your post-workout meal for a couple hours, your body is still using the amino acids from your pre-workout meal to stimulate maximal growth and recovery.
If you start your training session more than four hours after your last meal, you definitely want to consume 25-30 grams of protein immediately after your workout to help reverse the catabolic state in your body and maximize muscle growth. On the other hand, consuming a small pre-workout meal before you train can delay the timing of your next meal, which might come in handy if you have to rush to a meeting, quickly get ready for work, or run a few errands.
Another issue with some of the older studies is the lack of dietary control. Several early studies controlled only for protein and carb intake immediately before and after training, paying little attention to what was being consumed the rest of the day. This muddies the water, making it unclear whether improvements in strength and muscle size were the result of protein timing or an increase in protein and/or carbohydrate intake throughout the rest of the day.
If your goal is maximizing rates of muscle gain, current findings support the broad objective of meeting total dailyprotein and carbohydrate needs (assuming you're not training in a fasted state).[2-4]
It certainly doesn't hurt to throw back a protein shake immediately after your workout, but you can still gain a substantial amount of strength and size even when delaying post-workout nutrition. Rather than focusing on this imaginary window of special growth, plan your meals so that you consume 25-30 grams of protein every few hours, and consume adequate amounts of carbs throughout the day to keep your energy levels high in the gym.
As for additional supplements that may enhance your pre- and post-workout nutrition, creatine, BCAAs, and citrulline malate can all be added to either your pre- or post-workout drink to enhance muscle strength, size, and recovery.
Saturday, October 15, 2016
Obvious reason why retail spending has been dipping low
Retail spending has been sluggish and dipping compared to yesteryear. Many people can't figure out why and simply trying to boost sales without knowing the actual reason would not do much.
The population has been aging and many people have been getting life-threatening illnesses such as cancer and heart disease. Just a single hospitalization could dramatically lower a family's budget for non-essential items. This is not just happening in Singapore but all over the world as well.
Let see where people's money are going -
1) Hospitalization and consultation
2) maids
3) medication
4) special foods for illnesses
Many people have also been dealing with problems of aging or loneliness. People would spend money at -
1) spas and salons for beauty treatments, more so for DIY treatments.
2) anti-aging lotions and supplements online
3) weight-loss stuff online
4) make-up stuff online
The population has been aging and many people have been getting life-threatening illnesses such as cancer and heart disease. Just a single hospitalization could dramatically lower a family's budget for non-essential items. This is not just happening in Singapore but all over the world as well.
Let see where people's money are going -
1) Hospitalization and consultation
2) maids
3) medication
4) special foods for illnesses
Many people have also been dealing with problems of aging or loneliness. People would spend money at -
1) spas and salons for beauty treatments, more so for DIY treatments.
2) anti-aging lotions and supplements online
3) weight-loss stuff online
4) make-up stuff online
Friday, September 2, 2016
Save $5 on your first iherb order
Use my coupon code ZLL348 when you checkout at www.iherb.com to save $5 on your first order.
Thursday, September 1, 2016
Sentosa pictures from my trip
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Phytoceramides review
I tried it for 2 weeks and I got similar results when I was taking collagen. It will take longer to show results because it is not as potent as collagen, but it is much cheaper. It is vegan that suits my diet. You will also have to use night and day face creams because there is no use if you only improve your inner skin but don't improve your surface skin, the results will only be hidden deep within.
$5 OFF iherb coupon code ZLL348
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Funny beautiful theme cakes
I saw these cakes at a new cake shop.
$5 OFF iherb coupon code ZLL348
Enter code ZLL348 in the shopping cart (before check-out) for an instant $5 off your first purchase!
$5 OFF iherb coupon code ZLL348
Enter code ZLL348 in the shopping cart (before check-out) for an instant $5 off your first purchase!
Gluten-free cookie review
It tastes very nice, without the sugar dip and brain fog that I normally get after eating a wheat cookie.
$5 OFF iherb coupon code ZLL348
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Things I bought from iherb part 13
$5 OFF iherb coupon code ZLL348
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Best shaker I had
Best shaker I had, see..so much foam! Buy from iherb.com
$5 OFF iherb coupon code ZLL348
Enter code ZLL348 in the shopping cart (before check-out) for an instant $5 off your first purchase!
$5 OFF iherb coupon code ZLL348
Enter code ZLL348 in the shopping cart (before check-out) for an instant $5 off your first purchase!
Supplements for preserving muscle while cutting on fat
I did my research and found out about supplements that can preserve muscle while cutting fat. I am going to buy them soon and try them out. They contain ingredients that are already well-known for effectiveness. I am already using L-glutamine and creatine etc etc. If you want to follow what I do, here are the links to them. Use my iherb rewards code ZLL348 to save $5 on your first purchase and help me to earn commission on your future purchases -
http://sg.iherb.com/Muscletech-Clear-Muscle-168-Liquid-Caps/65214
http://sg.iherb.com/Doctor-s-Best-Best-L-Carnitine-Fumarate-855-mg-60-Veggie-Caps/29
http://sg.iherb.com/Arthur-Andrew-Medical-Aminolase-TPA-Total-Protein-Assimilation-250-mg-30-Capsules/59939
$5 OFF iherb coupon code ZLL348
Enter code ZLL348 in the shopping cart (before check-out) for an instant $5 off your first purchase!
http://sg.iherb.com/Muscletech-Clear-Muscle-168-Liquid-Caps/65214
http://sg.iherb.com/Doctor-s-Best-Best-L-Carnitine-Fumarate-855-mg-60-Veggie-Caps/29
http://sg.iherb.com/Arthur-Andrew-Medical-Aminolase-TPA-Total-Protein-Assimilation-250-mg-30-Capsules/59939
$5 OFF iherb coupon code ZLL348
Enter code ZLL348 in the shopping cart (before check-out) for an instant $5 off your first purchase!
LOTS OF SUCCESS GAINZ FINALLY!!
LOTS OF SUCCESS GAINZ FINALLY!! I share with you my precious secrets for free in the hope that you can GAINZ your own happiness from bodybuilder!
I finally crossed the 70 kg(154 lbs) hard-to-cross barrier today. What I have been doing this past 14 days is:
-take vegan glucosamine
-take phytoceramides
-take aspartic acid
-take protein shake that contains digestive enzymes after workout and twice the amount before bedtime
-take pre-workout and post-workout drinks that contain BCAA, creatine, glutamine
-do a body-shaking routine after workouts and after taking showers
-take glutamine everyday(already started doing this before)
-take vitamin supplements(already started doing this before)
-do deadlifts
-workout 3 times a week, at least one day in between
vegan glucosamine - Many vegans might lose their precious glucosamine due to diet and it is always logically to fill the body up to its maximum storage of glucosamine more so when it is exerting itself with bodybuilding and fitness.
phytoceramides - People lose certain substance in their skin such as ceramides as they age. Taking supplements would restore the original amount of ceramides in the skin and gain the original volume of moisture in the skin causing it to look youthful.
aspartic acid - people lose testosterone after the age of 30 and helping to fill up the body with lost testosterone is only logical for gaining muscle and losing fat.
protein shake that contains digestive enzymes - certain digestive enzymes has been able to increase protein absorption by 10X. I took 2 servings of MRM protein powder(2 x 24g) before going to sleep when the body is regenerating itself and also when muscle production is at its highest level.
pre-workout and post-workout drinks that contain BCAA, creatine, glutamine and other stuff - I feel lots of energy and wakefulness before workout and I don't feel any muscle aches even after a day after workout.
body-shaking routine - shaking the body is one of the methods to treat traumatic soldiers coming back from battle zones. I tried just a simple body shaking technique and I feel like I just returned from a beach vacation for the entire day. Relaxing the muscles and body and reducing stress is a major factor for allowing the muscles to grow if you don't already know. Animals also do it frequently. Is this any wonder why Taylor Swift made a music video about 'shaking' off the hate from haters??? She probably tried an exercise to shake off her stress from a psychologist? Just stand on the floor and proceed to bend the knees just a few cm down and then go back up again. Do this quickly and you will get to shake the whole body. Shaking causes a vibration that is similar to dancing, listening to music and singing that are methods for relaxation.
glutamine - this preserves the glutamine stores in the body that can run out during stressful times in the gym and from other areas. If left unreplenished, the body will take it from the muscles that will cause them to lose their mass.
vitamin supplements - this ensure the intake of all crucial vitamins and minerals on days when one forgets to eat properly.
Taking supplements is like buying health insurance. It ensures that in certain demanding times, the body will have all the backup supplies to sustain and push itself forward while not losing anything away. Not buying health insurance is to gamble with one's body. If one losses the gamble, one could wither away much of the body in the process and end up very insufficient and in 'debt'.
Many people think that they are already very evolved and that nature will take care of everything. But human evolution is not yet complete and perfect, we still have a long way to go in the path of genetic evolution. Humans evolve at different rate from animals. It does not mean that if an animal can do something then humans can also do it, this is thinking that humans are physically superior to animals when a human cannot even produce B12 like a cow can, nor can a human run up to over 100km/hr like a cheetah can. Egoistic people will think that they are already genetically perfect and will not seek help. And look what happens to such people? They will eventually lose the battle and their genetic weakness eventually causes them to drop at their knees by being less than they would have been if they would just accept the help that they can readily obtain from Nature.
Save $5 from your first order by using my coupon code ZLL348 and help me to earn reward credits in return for my help that I can use to exchange for supplements!! Thanks!!
http://sg.iherb.com/MRM-Vegan-Joint-Synergy-Strengthen-60-Vegan-Caps/69191
http://sg.iherb.com/Life-Extension-Skin-Restoring-Phytoceramides-with-Lipowheat-30-Veggie-Liquid-Caps/47728
http://sg.iherb.com/ALLMAX-Nutrition-D-Aspartic-Acid-3-5-oz-100-g/6765
http://sg.iherb.com/MRM-Veggie-Elite-Performance-Protein-Chocolate-Mocha-2-4-lbs-1-110-g/53243
http://sg.iherb.com/Jarrow-Formulas-L-Glutamine-35-3-oz-1000-g-Powder/183
http://sg.iherb.com/Nature-s-Way-Alive-Once-Daily-Multi-Vitamin-60-Tablets/37284
http://sg.iherb.com/Olympian-Labs-Inc-Vanadyl-Sulfate-20-100-Veggie-Caps/11361
http://sg.iherb.com/MRM-Acetyl-L-Carnitine-500-mg-60-Veggie-Caps/41351
$5 OFF iherb coupon code ZLL348
Enter code ZLL348 in the shopping cart (before check-out) for an instant $5 off your first purchase!
I finally crossed the 70 kg(154 lbs) hard-to-cross barrier today. What I have been doing this past 14 days is:
-take vegan glucosamine
-take phytoceramides
-take aspartic acid
-take protein shake that contains digestive enzymes after workout and twice the amount before bedtime
-take pre-workout and post-workout drinks that contain BCAA, creatine, glutamine
-do a body-shaking routine after workouts and after taking showers
-take glutamine everyday(already started doing this before)
-take vitamin supplements(already started doing this before)
-do deadlifts
-workout 3 times a week, at least one day in between
vegan glucosamine - Many vegans might lose their precious glucosamine due to diet and it is always logically to fill the body up to its maximum storage of glucosamine more so when it is exerting itself with bodybuilding and fitness.
phytoceramides - People lose certain substance in their skin such as ceramides as they age. Taking supplements would restore the original amount of ceramides in the skin and gain the original volume of moisture in the skin causing it to look youthful.
aspartic acid - people lose testosterone after the age of 30 and helping to fill up the body with lost testosterone is only logical for gaining muscle and losing fat.
protein shake that contains digestive enzymes - certain digestive enzymes has been able to increase protein absorption by 10X. I took 2 servings of MRM protein powder(2 x 24g) before going to sleep when the body is regenerating itself and also when muscle production is at its highest level.
pre-workout and post-workout drinks that contain BCAA, creatine, glutamine and other stuff - I feel lots of energy and wakefulness before workout and I don't feel any muscle aches even after a day after workout.
body-shaking routine - shaking the body is one of the methods to treat traumatic soldiers coming back from battle zones. I tried just a simple body shaking technique and I feel like I just returned from a beach vacation for the entire day. Relaxing the muscles and body and reducing stress is a major factor for allowing the muscles to grow if you don't already know. Animals also do it frequently. Is this any wonder why Taylor Swift made a music video about 'shaking' off the hate from haters??? She probably tried an exercise to shake off her stress from a psychologist? Just stand on the floor and proceed to bend the knees just a few cm down and then go back up again. Do this quickly and you will get to shake the whole body. Shaking causes a vibration that is similar to dancing, listening to music and singing that are methods for relaxation.
glutamine - this preserves the glutamine stores in the body that can run out during stressful times in the gym and from other areas. If left unreplenished, the body will take it from the muscles that will cause them to lose their mass.
vitamin supplements - this ensure the intake of all crucial vitamins and minerals on days when one forgets to eat properly.
Taking supplements is like buying health insurance. It ensures that in certain demanding times, the body will have all the backup supplies to sustain and push itself forward while not losing anything away. Not buying health insurance is to gamble with one's body. If one losses the gamble, one could wither away much of the body in the process and end up very insufficient and in 'debt'.
Many people think that they are already very evolved and that nature will take care of everything. But human evolution is not yet complete and perfect, we still have a long way to go in the path of genetic evolution. Humans evolve at different rate from animals. It does not mean that if an animal can do something then humans can also do it, this is thinking that humans are physically superior to animals when a human cannot even produce B12 like a cow can, nor can a human run up to over 100km/hr like a cheetah can. Egoistic people will think that they are already genetically perfect and will not seek help. And look what happens to such people? They will eventually lose the battle and their genetic weakness eventually causes them to drop at their knees by being less than they would have been if they would just accept the help that they can readily obtain from Nature.
Save $5 from your first order by using my coupon code ZLL348 and help me to earn reward credits in return for my help that I can use to exchange for supplements!! Thanks!!
http://sg.iherb.com/MRM-Vegan-Joint-Synergy-Strengthen-60-Vegan-Caps/69191
http://sg.iherb.com/Life-Extension-Skin-Restoring-Phytoceramides-with-Lipowheat-30-Veggie-Liquid-Caps/47728
http://sg.iherb.com/ALLMAX-Nutrition-D-Aspartic-Acid-3-5-oz-100-g/6765
http://sg.iherb.com/MRM-Veggie-Elite-Performance-Protein-Chocolate-Mocha-2-4-lbs-1-110-g/53243
http://sg.iherb.com/Jarrow-Formulas-L-Glutamine-35-3-oz-1000-g-Powder/183
http://sg.iherb.com/Nature-s-Way-Alive-Once-Daily-Multi-Vitamin-60-Tablets/37284
http://sg.iherb.com/Olympian-Labs-Inc-Vanadyl-Sulfate-20-100-Veggie-Caps/11361
http://sg.iherb.com/MRM-Acetyl-L-Carnitine-500-mg-60-Veggie-Caps/41351
$5 OFF iherb coupon code ZLL348
Enter code ZLL348 in the shopping cart (before check-out) for an instant $5 off your first purchase!
Confusion about right amount of protein to consume RESOLVED!!
There has been much intense discussion regarding the right amount of protein intake for muscle-building in this group as well as in other websites. However, many have neglected to see the other numerous factors regarding muscle building.
Protein, Exercise, And Factors Affecting Muscle Mass.
http://www.bodybuilding.com/fun/md97.htm
Some factors and conditions are:
protein intake
energy intake
cellular hydration
intake of leucine in presence of sufficiency of other amino acids intake of glutamine in presence of sufficiency of other amino acids
nervous stimulation
Muscle stretch,
Overtraining
Testosterone (and anabolic steroids)
Growth hormone
Insulin-like growth factor one (IGF-I)
Normal thyroid hormone
Catecholamines (including synthetic ß-adrenergic agonist such as clenbuterol)
Glucocorticoids
Physical trauma, infection
I will add the availability of enzymes in food and digestive track, as well as health of digestive track to the factors and conditions listed.
Muscle building is not an upward curve. Muscle volume production does not always increase, it can suffer a reduction for many reasons such as skipping meals and illness.
Studies have shown that doubling the daily allowance of protein intake with diet and exercise protects muscle loss-
https://www.sciencedaily.com/releases/2013/08/130829110430.htm
Those muscular people who promote moderate to low protein diet often are the ones who do not suffer much muscle loss due to their strict exercise and diet regime.
However, many others do not have the luxury of having as much time and energy to focus on bodybuilding as the muscular people do. So, to compensate for the gaps in the lack of gym time and sufficient diet, a doubling of protein intake would protect against the loss of muscle while the individual can still carry on after the lapse in gym and diet to fullfill his/her bodybuilding goals.
So to sum it all up, one needs less protein if he/she is lucky to frequent the gym and kitchen. One needs much more protein if he/she is less lucky in such areas.
Problem solved, have a nice day!
http://sg.iherb.com/Arthur-Andrew-Medical-Aminolase-TPA-Total-Protein-Assimilation-250-mg-30-Capsules/59939
“Aminolase is a powerful performance enzyme blend that allows for nearly 100% of ingested protein to be utilized for muscle building, strength, recovery and immune function. In a university study, Aminolase converted 25 grams of whey protein to nearly 100% amino acids whereas the placebo average conversion rate was 15%. Wasted protein can cause gas, bloating, and kidney stress. Whether you're a fitness enthusiast or a gracefully aging adult, aminolase enables you to benefit from any and all protein that you consume. Aminolase supports normal weight, strength, pump, endurance and digestion.”
$5 OFF iherb coupon code ZLL348
Enter code ZLL348 in the shopping cart (before check-out) for an instant $5 off your first purchase!
Enter code ZLL348 in the shopping cart (before check-out) for an instant $5 off your first purchase!
Best crucial supplements for superb skin beauty
These following vegan supplements are excellent for younger and fairer skin. Take for a couple months to see the maximum effects.
Phytoceramides for young smooth skin
http://sg.iherb.com/Life-Extension-Skin-Restoring-Phytoceramides-with-Lipowheat-30-Veggie-Liquid-Caps/47728
Glutathione for fair even tone skin
http://sg.iherb.com/Jarrow-Formulas-Glutathione-Reduced-500-mg-60-Veggie-Caps/355
$5 OFF iherb coupon code ZLL348
Enter code ZLL348 in the shopping cart (before check-out) for an instant $5 off your first purchase!
Enter code ZLL348 in the shopping cart (before check-out) for an instant $5 off your first purchase!
Things I bought from iherb part 12
Trying d-aspartic acid for the first time. Why do people who promote eating only whole foods still wear shoes and clothes that are unnatural? Because Natural things are still lacking.
$5 OFF iherb coupon code ZLL348
Enter code ZLL348 in the shopping cart (before check-out) for an instant $5 off your first purchase!
$5 OFF iherb coupon code ZLL348
Enter code ZLL348 in the shopping cart (before check-out) for an instant $5 off your first purchase!
Things I bought from iherb part 11
More supplements more Fun.
$5 OFF iherb coupon code ZLL348
Enter code ZLL348 in the shopping cart (before check-out) for an instant $5 off your first purchase!
$5 OFF iherb coupon code ZLL348
Enter code ZLL348 in the shopping cart (before check-out) for an instant $5 off your first purchase!
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