Helping Every Life Prosper

Optimal Protein Intake to Maximize Muscle Protein Synthesis (my ochem research paper)

Mon, 10 Dec 2012 18:48:00 -0500

This was my research paper for organic chemistry. The goal of the paper was to write about a scientist that made some sort of a discovery discuss the relevance of the discovery. Well needless to say, I’m a bit of a nerd when it comes to nitrogen-containing biological compounds, so I wrote about Layne Norton’s PhD dissertation which suggested that the initiation of an anabolic environment in response to muscle protein synthesis is dictated by plasma levels of the amino acid leucine and its effects on mTOR and mRNA translation. The research also suggests the benefits of pulsing protein intake (every 4-5 hours rather than keeping plasma amino acid levels elevated throughout an extended period of time contrary to the “eat every 2-3 hours” mentality).

May I also remind you that this was supposed to be 1-2 pages in length and is written by a first-quarter exercise science undergrad, so bash on me too hard just yet lol. So regardless if you’re an organic chemist, biochemist, exercise scientist, or just a fitness junkie; you may just find this brief analysis interesting.

Optimal Protein Intake to Maximize Muscle Protein Synthesis

Layne Norton’s Examination of Optimal Protein Intake and Frequency for Athletes And the Role of the Amino Acid Leucine

Chris Villarosa

BC3123 Organic Chemistry

Lev Elson-Schwab

November 18, 2012

Layne Norton is a renowned competitive powerlifter and natural bodybuilder as well as highly respected coach. Among his enthusiasm for athleticism and competitiveness, Layne also displays a passion for science having obtained a BS in Biochemistry and a PhD in Nutritional Sciences (1). Fueled by his unique interests in the field of exercise and science, Layne’s thesis emphasis was on muscle protein metabolism, and more specifically, the synthesis of skeletal muscle and the role of leucine as an initiating determinant factor. His research concluded that the meal content of the amino acid leucine is largely responsible for the anabolic effects of muscle protein synthesis (MPS). In his examination of optimal protein intake and frequency, Layne suggests that the MPS reponse to plasma leucine levels may remain elevated for as long as three hours, but will decline despite nutritional or supplement interventions (2). The intent of this paper is to present Layne Norton’s findings and interpretations of his research relevant to MPS. Layne Norton’s discovery regarding the importance of the amino acid leucine and its effects on MPS are essential in the sport nutrition world for its applications of macronutrient recommendations and amino acid profile in an athlete’s diet.

Although the recommended daily allowance (RDA) suggests that dietary protein intake only be met for metabolic requirements, the 0.8g/kg of protein that is necessary to maintain short-term nitrogen balance may not be applicable for all individuals (3). Layne attributes this statement by refuting the general consensus that “meeting the minimum requirements for the most limiting amino acids in protein will lead to a plateau of nitrogen retention and any further increase in plasma amino acids would stimulate increased oxidation and elimination of excess amino acids.” Under this assumption, any additional dietery intake of amino acids would be irrelevant; the common misconception. Layne’s research begs to differ. His discovery suggests that although excessive amino acid oxidation may take place, these amino acids may additionally initiate signaling necessary for MPS. Layne concluded that the initiation of the MPS pathway is largely due to plasma leucine levels and that RDA for protein intake is insufficient for an athlete whose goals are to maintain or gain lean muscle tissue (2).

Denouncing overall gram-per-day protein intake, Layne suggests that the distribution of protein throughout the day is highly relevant to MPS. His research suggests a large correlation between the protein content of a meal, specifically the leucine concentration of the protein within that meal, and its relationship to anabolic protein synthesis. As his research shows, leucine has been proposed to account for the facilitation of signaling MPS. In Layne’s lab, an isocaloric isonitrogenous diet manipulated by whey protein or wheat gluten demonstrated a difference in post-prandial plasma leucine content and variations of MPS stimulation suggesting that amino acid profile largely plays a role in determining an anabolic protein-synthesizing signal. This specific MPS signal is proposed to be the mammalian target of rapamaycin (mTOR) signaling pathway (2, 4).

Layne’s work suggests that mTOR stimulation via leucine initiates translation by increasing the rate of eukaryotic initiation factor 4F complex (eIF4F) which 43S preintiation complex must need present in order to bind to mRNA. This rate-limiting step is facilitated by increased leucine-induced phosphorylation of an inhibitory protein, eukaryotic initiation factor 4E binding protein 1 (4E-BP1). 4E-BP1 binds to eukaryotic initiation factor 4E (eI4FE) and inhibits the formation of a complex produced by the association of eI4FE and eukaryotic initiation factor 4G (eIF4G). The product of 4E-BP1 phosphorylation results in the ability of eIF4F and eIF4G to form the eIF4F complex. Additionally, Layne found that mTOR activation via leucine also assists in the phosphorylation of p70 S6 kinase (S6K), a ribosomal protein that increases selective mRNA translation specific to the mechanism of MPS which also dictates overall MPS capacity of a cell. These findings demonstrate the importance of leucine and MPS.

After examining the effects of leucine and MPS, Layne determines optimal values of leucine content in a meal as well as meal frequency to maximize the MPS response. Based on the research of others, Layne concludes that 3g of leucine is sufficient for a MPS reponse. Layne and his team then demonstrate the effects of a complete meal on MPS. After an analysis of plasma and intramuscular leucine concentrations after a meal, Layne concludes that although a purified amino acid solution containing exclusively leucine or a combination of leucine and other essential amino acids may heighten the anabolic MPS response for 2 hours, a complete meal containing similar leucine values may prolong the anabolic response for up to 3 hours despite a reduction in leucine concentrations after a peak between 45-180 minutes. Despite a reduction following its peak, leucine concentrations remained above baseline for five hours while MPS returned to baseline values after the 3-hours leucine concentration peak. Layne also concludes that despite dietary interventions that increase plasma leucine levels, mTOR signaling and MPS duration was not increased in efforts to sustain MPS. Based on this phenomenon, Layne suggests a refractory period that follows peaked MPS (2); a mechanism in which Layne can only currently make proposals to, but not make definite conclusions about.

In conclusion, Layne’s research demonstrates the importance of the branch-chain amino acid, leucine and its role in contributing to MPS. In summary, Layne’s contribution to science and discoveries suggest: protein intake is strongly correlated to leucine density in a given meal, dietary leucine and increased plasma leucine levels increase mRNA translation permissive for MPS, optimal leucine levels are about 3g per meal, and any additional supplemental or dietary interventions to increase MPS duration are irrelevant in between four to six hour intervals post prandially.

Without a doubt, knowledgeable athletes and dieticians can utilize Layne’s research, results, and discoveries to enhance performance or body composition goals for themselves or their clients. Collectively, Layne’s research provides a solid irrefutable foundation for optimal protein utilization in the diet. Where the generic “calories in vs. calories out” mentality may resound, this research simply denounces any false perception that all calories are created equal. Furthermore, the RDA of 0.8g/kg protein proves its irrelevance through Layne’s research in a population that desires lean mass gains or muscular performance enhancement.

References

1. About biolayne. (2011). Retrieved from http://www.biolayne.com/about/

2. Norton, L. E. (2009). Optimal protein intake to maximize muscle protein synthesis. Argo food industry hi-tech, 20(2), 54-57. Retrieved from http://www.biolayne.com/wp-content/uploads/Norton-J-Ag-Food-Ind-Hi-Tech-2008.pdf

3. Campbell, B. (2007). International society of sports nutrition position stand: protein and exercise. 4(8), Retrieved from http://www.jissn.com/content/pdf/1550-2783-4-8.pdf

4. Norton, L. E. (2006 ). Leucine regulates translation initiation of protein synthesis in skeletal muscle after exercise. The journal of nutrition, 136(2), 533S-537S. Retrieved from http://jn.nutrition.org/content/136/2/533S.long

C’mownnnn breakfast food! French toast, oats, egg whites...

Mon, 19 Nov 2012 01:16:00 -0500

C’mownnnn breakfast food! French toast, oats, egg whites and spinach, turkey sausage. (371cals; 43g protein, 9g fat, 33g carbs)

More of the simple staples. Brown rice, chicken breast and green...

Sun, 18 Nov 2012 22:24:55 -0500

More of the simple staples. Brown rice, chicken breast and green beans. (313cals, 37g protein, 4g fat, 30g carbs)

Such an awesome experience. No rush could possibly compare to...

Sun, 18 Nov 2012 17:30:17 -0500

Such an awesome experience. No rush could possibly compare to walking out on that stage for the first time. I know where I need to improve and I know where discipline must become evident. Hoping to take full advantage of these next few months and come back bigger and better.

Almond butter, raspberry, banana, and (calorie-free) chocolate...

Fri, 16 Nov 2012 14:14:30 -0500

Almond butter, raspberry, banana, and (calorie-free) chocolate sauce sandwich. (244cals; 9g protein, 11g fat,
35g carbs)

This brings me back to when my grandma used to always wake me up...

Fri, 16 Nov 2012 01:53:40 -0500

This brings me back to when my grandma used to always wake me up to an egg and grilled cheese sandwich.. Egg beaters, cooked flat in the pan with non-stick cooking spray, sprinkled with turkey sausage crumbles and folded over roasted turkey breast slices and melted all together with American cheese in between carb-reduced whole-grain slices of bread. THEN grilled. (286cals; 33g protein, 10g fat, 21g carbs) #nostalgia #bedtimesnack #breakfastfood #orgasm #IIFYM #ifitfitsyourmacros

Salmon asparagus and country style baked beans! (636cals; 46g...

Thu, 15 Nov 2012 23:17:52 -0500

Salmon asparagus and country style baked beans! (636cals; 46g protein, 20g fat, 71g carbs)

Krusteaz heart healthy buttermilk pancakes x elite XT timed...

Thu, 15 Nov 2012 19:52:18 -0500

Krusteaz heart healthy buttermilk pancakes x elite XT timed release banana-but protein x almond butter x walden farms calorie-free pancake syrup and chocolate sauce. Win. (426cals; 29g protein, 13g fat, 49g carbs) super behind on my macros today..

Honey bunches of multigrain Cheerios, granola, strawberries, and...

Thu, 15 Nov 2012 19:52:05 -0500

Honey bunches of multigrain Cheerios, granola, strawberries, and oats with almonds. (334cals;10g protein, 7g fat, 60 carbs)

Went with half of a banana this time and 1/2 cup of...

Wed, 14 Nov 2012 16:27:57 -0500

Went with half of a banana this time and 1/2 cup of strawberries, 1/4 cup granola and 6oz nonfat Greek yogurt. (273calories; 24g protein, 3g fat, 41g carbs.)

CC: 7 weeks out NW Championships

Sun, 09 Sep 2012 22:55:19 -0400

I had intended to create a separate blog to log my competition status, but that’s a lot of work, so I choose to write my competitive chronicles here.

Earlier this year, I made a goal to get super shredded up. I’d say I reached my goal, but then I started to get greedy. I can honestly admit that week 10 of my previous diet was a lot better than week 20. I under-ate, and over-trained to the point that my body was in a state of shock and I lost sanity, motivation, sleep, and self-control. I lost a lot of lean muscle and a lot of strength. I had taken a huge step back in my training. My determination was replaced with laziness and a binge-eating problem that was the product of over-dieting for too long which resulted in a 20 pound rebound in less than two weeks.

Despite my abilities to discern what to do and not to do during a diet, it’s much more difficult to coach yourself, so I have found a fitness competitor coach to help my nutrition. It’s almost a blessing and a curse to know the fundamental ins and outs of dieting and training. I’m very over-analytical. Now, I’m eating a healthy amount and still making good progress at a rate of about 1-2 pounds and ~1% body fat lost each week since we’ve cut calories (which wasn’t even that long ago).

I’ll go more in-depth about my diet later on and post progress pictures, but I’ll just do an overview of my training program now. I’m still following a modified non-linear strength training program (PHAT by Layne Norton) as well as maintaining 1 hour of cardio a day and 2 hours of cardio twice a week. I prefer to do 30 minutes of high(er) intensity cardio in the morning and 30 minutes of low-intensity post workout if I can afford to split it up in the day. Usually, it looks something like this:

Day 1 - Chest/Arms (hypertrophy) + 1 hour of cardio
Day 2 - Legs/Abs (hypertrophy) + 1 hour of cardio
Day 3 - Back/Shoulders (hypertrophy) + 1 hour of cardio
Day 4 - (non-lifting day) 2 hours of cardio, separated
Day 5 - Upper body (strength) + 1 hour of cardio
Day 6 - Lower body (strength) + 1 hour of cardio
Day 7 - (non-lifting day) 2 hours of cardio, separated

Previously I’ve been having 3-4 cheat meals about 12 weeks out up until 8 weeks out. We’re since then reduced my cheat meals to 2 times per week. One in the middle of the week, and one at the end of the week. It hasn’t been a full week year on this new nutrition program, so it’s hard to judge how it’s going to affect me. My next check-in is on Tuesday. Hopefully, despite my cheating this weekend, I’ll make good progress. Time for cardio round 2 for the day.

HOW TO COUNT YOUR MACRONUTRIENTS: an introduction to "how much" of "what" should I eat?!

Tue, 03 Jul 2012 01:54:00 -0400

Read First: I am not a doctor. I am not a dietician. I am not a nutritionist. This is simply a regurgitation of information pieced together from various sources, such as “Layne Norton’s Ultimate Cutting Diet” article and Emma-Leigh’s nutrition post titled, “Calculating Calories & Macronutrient Needs”. I do not intend to cure cancer or eliminate obesity, but what I do hope to do is provide a clear understanding of the general components of nutrition and “how much” of “what” you may want to eat in order to reach a given goal i.e., lose fat, build muscle, improve athletic performance. Consult your doctor before starting a dramatic diet or exercise regimen and do your own research in addition to the information that I am about to provide! Although I have written a similar post in the past, this is just a slightly more eleborate introduction on how to count your macros.

What Is a Macronutrient?

Macronutrients are dietary necessities that must be consumed in large quantities in order for us as humans to function properly and efficiently. These are our main sources of energy, and therefore have caloric value. The three main macronutrients are proteins, carbohydrates, and fats. Protein and carbohydrates will yield four calories per gram, while fats will yield nine. This brief and general introduction will hopefully instruct you in how to determine how many calories a day you need to eat in order to reach a specific goal. More importantly and specifically, it will also provide the means to quantify the amount of macronutrients that are needed in order to reach your intended caloric goal.

The Calorie Conundrum

The secret to weight loss or weight gain is this: calories in > calories out = weight gain and calories in < calories out = weight loss. Simply put, if you expend more calories than you ingest, then you will lose weight. If you consume more calories than you use, you will gain weight.

Calories are used for many different things in the body for energy. The most obvious use for calories is through physical activity. This may be through exercise, “exercise associated thermogenesis” (EAT), or even just daily activities such as walking to work or standing all day, “non-exercise associated thermogenesis” (NEAT).

Another source for calorie consumption is from eating. This is known as the “thermic effect of feeding” (TEF). The highest effect to this statement is in regards to protein and fiber consumption. Meals that are high in protein and fiber will elicit a higher calorie-burning response by the body in order for these nutrients to be metabolized; they have the highest thermic effect of feeding while fats have the lowest. With that said, meal frequency becomes irrelevant. 15% (average TEF for mixed diets) of 3 x 600 cal meals is the same as 15% of 6 x 300 cal meals.

Lastly in regards to calories, we all have what is known as a basal metabolic rate (BMR). Our BMR is the minimal amount of calories that our body needs to function or process metabolic activity at a cellular level. Our total daily energy expenditure (TDEE) is the sum of calories in total that we use each day, that is: TDEE = BMR + NEAT + EAT + TEF. Come to the realization that weight-loss and weight-gain (specific to fat and muscle) is a dynamic process and does not simply occur over the course of a day or overnight. Other factors influence your specific weight at a given moment such as fluid intake, electrolyte balance, carbohydrate intake, etc., but in summary, if you are overweight or underweight, it is because your problem has occurred for a long time.

Calculating Your Total Daily Energy Expenditure

Depending on what your goal is, you will either need to eat less, more, or the same amount of calories compared to your TDEE. In order to obtain your TDEE, you will need to calculate your BMR.

This is a formula that comes up a lot even though it is known for overestimating, so do not expect perfection. This is the Harris-Benedict formula and it will provide a general estimation of your BMR.

For MEN: BMR = 66 + [13.7 x weight (kg)] + [5 x height (cm)] - [6.76 x age (years)]
For WOMEN: BMR = 655 + [9.6 x weight (kg)] + [1.8 x height (cm)] - [4.7 x age (years)]

Now you can calculate your TDEE by multiplying your BMR by the following factors to consider activity level for a more accurate and personalized number calorie quantity.

These activity factors generally include your lifestyle (NEAT) as well as what you do for exercise or as a sport (EAT). So, for example, if your BMR was 1700 and you are a sedentary person, you would multiply 1700 by 1.2 for a TDEE of 2040.

1.2 = Sedentary (Little or no exercise and desk job)
1.3-1.4 = Lightly Active (Little daily activity & light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately active daily life & Moderate exercise 3-5 days a week)
1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise or sports 6-7 days a week)
1.9-2.0 = Extremely Active (Hard daily exercise or sports and physical job)

How Many Calories Do I eat?

The amount you eat is dependent on your goal. If you want to lose weight, eat less; if you want to maintain weight, eat the same; if you want to gain weight eat more than your TDEE. Typically I’d recommend 10-20% either surplus or deficit from your TDEE if your goal is to lose or gain weight. So 10-20% less than your TDEE to lose weight and 10-20% more to gain weight. Of course if this value isn’t entirely accurate, it may be for multiple reasons. The main reason is that most people aren’t logging their foods or tracking macronutrients properly. This is why I strongly suggest a food logger of some sort. (sharecare.com, fitday.com myfitnesspal, etc.)

Keep in mind you can create a deficit by either eating less, or exercising more. If you exercise more, then you will increase your EAT and therefore TDEE. For some people who are trying to lose weight, eating less is easier. For others, being more physically active via weight training or cardio is easier. It comes down to whether or not you are willing to sacrifice more food for more work, or less food for less work. Either way, proper nutrient is essential to any body composition-related program and exercise is vital to overall health.

Calculating Your Macronutrients

First off, omit the macronutrient ratio thing. I don’t believe food should be based on relative terms (like the 40/40/20), especially when they may not meet the specific demands or preferences of an individual. Provided at the end are recommended sources of macronutrients, but first, you will need to know how much you will need to consume based on your TDEE and goal.

If you are on a body composition-specific goal, protein intake is of significant importance. If you are trying to lose weight and burn fat, protein consumption has a high TEF. If you’re are trying to gain weight and build, muscle protein is essential to muscle repair and growth. For most individuals, a recommended protein intake would be 1.0-1.5g protein per pound of body weight. If you are on a calorie deficit, you will want to stay on the higher end of this protein spectrum as protein will assist in satiation as well as a preventative measure to reduce muscle-loss in addition to its high TEF benefits.
Fats are important for multiple reasons. Hormone production, energy levels, and overall health are impacted directly from fat intake. A general recommendation would be 0.4-1.0g fat per pound of body weight. If you are an individual who is on an extreme calorie deficit, you can go slightly lower, but only as a last resort after eliminating carbohydrate intake or increasing physical activity first. For health purposes, I would not suggest going below 0.3g fat per pound of body weight, especially for extended periods of time.
Lastly, carbohydrate intake should fill in the remainder of calories that are left-over from your calorie-goal. There isn’t a set amount of carbohydrates that your body needs, but they are very important for energy, mood, and performance. If you are a performance athlete that is participating in a sport, then I would recommend prioritizing carbohydrate intake and remaining on the lower end of the recommended protein intake so that you will have adequate room for calories to use for carbohydrates. If you are trying to lose body fat, remain on the higher end of the recommended protein intake.

When calculating your macronutrients, keep in mind that these are general recommendations and are not a “one size fits all” solution. Some people enjoy more protein, some people enjoy more fats. And some people can’t seem to function without carbohydrates. Whatever the reason, do what is practical for your, your sanity, your health, and your goals.

An example of how to calculate your macronutrients

Recalling from the beginning that protein and carbohydrates will provide 4 calories per gram and fats will provide 9, we will use the following individual for as an example.

20 year-old male
5’10”, 175 pounds (convert to metric)
Works out 4x a week
Wants to gain muscle

Step 1) Determine BMR with height, weight, age, and gender

“5’10”, 175 pound, 20 year-old male.”

For MEN: BMR = 66 + [13.7 x weight (kg)] + [5 x height (cm)] - [6.76 x age (years)]

BMR = 66 + [13.7 x 79.54 kg] + [5 x 177.8 cm] - [6.76 x 20]

BMR = 66 + [1089.69] + [889] - [135.2]

BMR = 1909.49

Step 2) Determine TDEE by multiplying BMR by factor of physical activity

“Works out 4x a week.”

1.5-1.6 = Moderately Active (Moderately active daily life & Moderate exercise 3-5 days a week)

1909.49 (BMR) x 1.5 (physical activity factor) = 2864.23 (TDEE)

Step 3) Determine daily calorie goal by adding, subtracting, or keep the same value from TDEE

“Wants to gain muscle.”

10-20% calorie surplus from TDEE

10% of 2864.23 (TDEE) = 286.42

2864.23 (TDEE) + 286.42 (10% surplus) = 3150.65 calories per day

Step 4) Determine protein intake and calories from protein

“175 pounds.”

1.0-1.5g protein per pound of body weight

1.25g (we’ll choose halfway between 1.0-1.5) x 175 pounds = 218.75g protein

218.75g protein x 4 calories (per gram of protein) = 875 calories from protein

Step 5) Determine fat intake and calories from fat

“175 pounds.”

0.4-1.0g fat per pound of body weight

0.5g (low-ish end of fat intake because this individual likes more carbs) x 175 pounds = 87.5g fat

87.5g fat x 9 calories (per gram of fat) = 787.5 calories from fat

Step 5) Determine carbohydrate intake by using the remaining calories leftover from the calorie goal

875 calories (from protein) + 787.5 calories (from fat) = 1662.5 calories from protein and fat

3150.65 (calorie goal) - 1662.5 (calories from protein and fat) = 1488.15 calories left over

1488.15 calories / 4 (calories per gram of carbohydrates) = 372.03g carbohydrates

Stap 6) Final values: ~3151 calories/day from 219g protein, 88g fat, and 372g carbohydrates.

Log and eat!

Recommended protein sources

Chicken breast (skinless)
Turkey breast (skinless)
Pork tenderloin
Lean ground beef (10% fat or less)
Lean steak
Canned tuna
Any white fish (example: tilapia)
Salmon
Eggs (whole, whites, beaters)
Cheese
Tofu
Greek yogurt

Recommended carbohydrate sources

Oats
Sweet potato/yams
Brown rice
Quinoa
Whole wheat/grain pasta
Beans/lentils/peas
Whole wheat/grain bread
Fruit
Vegetables
Yogurt

Recommended fat sources

Nuts or natural nut butters (almonds, peanuts, etc.)
Avocado
Olive/Sesame/Flaxseed oil
Olive Oil-based dressing
Full-fat cheese
Egg yolk

And now you know how to count macros!

I recommend the 90/10 rule. Eat as clean as possible 90% of the time, and 10% of the time, live a little. But now you can eat whatever if it fits your macros.. and after about 2-4 servings of fruits and vegetables and at least 25g of fiber each day.

Final words

Like I had mentioned, it’s a lot of trial and error. Some people’s body’s respond differently, so experiment with different numbers and see what works best for you. If you are on a fat-loss program, I recommend sticking to a set number of macronutrients so that you can modify it according, but only do so after experimenting for a long-enough time (about 1-2 weeks). You cannot jump to conclusions after two or three days.

If it is more practical, set a “range” from the recommended macronutrient values as long as you stay within the calorie goal for the day instead of one specific macronutrient value (for example, 1.0-1.5g protein/body weight for our individual could be 175g-263g protein). However, I only recommend this for those who are not on an intensive fat-loss program where specific carbohydrate and fat-intake will sensitize the body productively, or counter-productively in the presence of minimal calories and must be done so strategically (another story for another time.)

Find a nutrition logger than works for you, plan your meals or freestyle your meals and log as you go. Whatever suits you and your lifestyle and your goals. And if you are aiming towards specific macronutrient values, do your best to stay +/-5 grams.

Hopefully this helps for now! I’ll edit and elaborate at a later time.

REVAMPING FF&F, stay tuned..

Mon, 02 Jul 2012 22:37:25 -0400

(and for those of you who started from the top, you know your meal plans, you know your macros)

Audio

Tue, 05 Jun 2012 03:34:34 -0400

I’m still not convinced that some of you want to eat clean...

Wed, 16 May 2012 14:20:12 -0400

I’m still not convinced that some of you want to eat clean and delicious foods.

FF&F: Week 4

Tue, 15 May 2012 05:11:23 -0400

FF&F: Week 4

"Hope is wishing something will happen. Faith is believing something will happen. Courage is making..."

Wed, 02 May 2012 11:37:36 -0400

“Hope is wishing something will happen. Faith is believing something will happen. Courage is making something happen.”

higherstandardz: All out, balls out. Doing it right. Looks...

Wed, 02 May 2012 02:58:07 -0400

higherstandardz:

All out, balls out. Doing it right.

Looks like we got an FF&Fer doing the supplementation program as well!

Photo

Tue, 01 May 2012 03:16:22 -0400

"Indeed, research has shown that sets taken near, but not to failure are almost, if not as effective..."

Wed, 25 Apr 2012 01:37:40 -0400

“Indeed, research has shown that sets taken near, but not to failure are almost, if not as effective as sets taken to failure on inducing growth and there is the added benefit that they do not overtax your nervous system to the point where it reduces your strength, power, and volume output.”