In this article I’ll explain how to run the Bathmate Experiment, which also includes Andractin DHT Cream, Human Chorionic Gonadotropin (HCG), Tadalafil (Cialis), Thymosin Beta-4 Fragment 17-23 (TB-500), Body Protection Compound Fragment 157 (BPC-157), Growth Hormone & Dipeptidyl Peptidase-4 Inhibitors (DPP-4Is).
Before we get started, I just want to make clear that by participating in this experiment, you are responsible for your overall health. Whether that’s the health of your penis, the health of your hairline, or blood work management, that’s entirely up to you.
I feel that the protocol is reasonably safe and will follow the instructions 100% through, I’m not recommending anything in this email, that I wouldn’t do myself!
That being said, I do not know your current state of health, and participation in this experiment doesn’t include health coaching, or frequent email contact to answer questions. I don’t have the time unless you purchase a timeslot for a consultation or personalized advice by email. Here are the rates: Consultations: https://vigoroussteve.com/consultations/ Personalized Advice by Email: https://vigoroussteve.com/personalized-advice-by-email/
WARNING: this protocol might cause HPTA suppression and testicular shutdown, this protocol might cause hair loss, this protocol might induce sleepiness, and this protocol will SURELY set you back financially!
Protocol & Shopping List
Ideally, you join this experiment for 1 month, but preferably 2 months. I’ve broken down the costs (excluding shipping fees) so you know what to expect!
Preferably you do this entire protocol at the end of the day, especially when you take higher dosages of Growth Hormone, which can make you sleepy. Also, the night-time erections you would get while sleeping will be greatly enhanced while the DHT Cream, Cialis, Growth Hormone, TB-500 & BPC-157, and perhaps DPP-4Is, are still active from the evening Penis Pumping session!
2mL to 4mL Besins Healthcare Andractim Gel 80mL 2.5% (Dihydrotestosterone) Daily – $262 per 20 Days at 4mL Daily – $524 (1 Month: 2 Tubes) or $786 (2 Months: 3 Tubes)
Protocol: 2mL Andractim or Compounded DHT Gel applied to the entire Penis (not the Testicles) 30 Minutes before Penis Pumping, up to 5x weekly & another 2mL Andractim or Compounded DHT Gel applied to the entire Penis (not the Testicles) before Bed daily!
Make sure you let the gel dry completely to ensure complete absorption of the Dihydrotestosterone before using the Bahtmate! When using Andractim of Compounded DHT Gel before bed, wear a loose bit big boxer shorts to prevent ANY kind of Dihydrotestosterone (DHT) from transferring to your partner, as she might absorb some of the DHT and get virilizing effects over this 1 to 2 months experiment!
Andractim Gel or Home-Compounded Raw DHT Gel should be limited to 2mL per application, more is not better, any more than 2mL, which is 50mcg Raw DHT Powder, would not absorption into the Penis and would be wasted once you insert your Penis into the Bathmate will with water! You can apply 2mL twice per day, when the Penis is going to be engorged, either by the use of the Bathmate or with night-time erections while you’re sleeping.
If Andractim is out of stock, or too expensive (which is fucking is, let’s be honest), then you can compound your own 2.5% DHT Gel with these instructions, for about $150 for a 2 month supply:
Buy ANY kind of fast-drying face moisturizing gel you prefer, and mix 2.5 grams Raw DHT Powder per 100mL gel. If your moisturizer comes in a tube, empty 100mL into a container, add 2.5 grams Raw DHT Powder, mix carefully for a homogenous 2.5% Solution!
Human Chorionic Gonadotropin (HCG) (Urine Purified or Recombinant)
1,500iu rHCG Weekly – Merck Ovitrelle Recombinant HCG 6,500iu Pens – $80 to $140 (1 Month: 2 Pens) or $160 to $280 (2 Months: 4 Pens)
Protocol: 500iu rHCG 3x weekly on Monday-Wednesday-Friday, ideally upon waking. You don’t have to take the HCG before Penis Pumping, it has a long active life, and might keep you awake when taken too late in the day!
The reason why we’re adding HCG in at 500iu SubQ 3x weekly on Mon-Wed-Fri, is because there is some scientific evidence that HCG + Penis Pumping, is more effective than Penis Pumping alone. I discuss this in the HCG Deep-Dive Video here: https://www.youtube.com/watch?v=rWQa0G5Ep8c&t=1328s
Citation: Li, T. et al. (October 2, 2023) HCG supplement did not accelerate tunica albuginea remodeling to facilitate penile growth. Scientific Reports, 13(1):16519. doi: 10.1038/s41598-023-38888-y https://www.nature.com/articles/s41598-023-38888-y
The second reason for using HCG is due to DHT Gel that you’re going to apply to your penis, which is very close to the Testicles. Topical DHT will 100% downregulate the Hypothalamus-Pituitary-Testicular-Axis (HPTA) and stop Testosterone production as well as spermatogenesis. If you’re currently not using TRT or Steroids, then the HCG will ensure normal Testosterone & Estradiol levels, and if you are on TRT or Steroids, then the HCG will ensure a normal balance between Testosterone & Estradiol.
That being said, YOU are responsible for any changes that might occur to serum Testosterone, Dihydrotestosterone & Estradiol levels. If that means you need to use additional Aromatase Inhibitors or 5Alpha Reductase Inhibitors, please confirm that with blood work and get a baseline reading before you start this experiment!
If you can’t find recombinant HCG or it’s too expensive, you can use Urine-Purified HCG with the sources mentioned above, albeit that the quality of Urine-Purified HCG has taken a nosedive lately, and might not work as expected!
5mg Cialis Daily – $30 to $50 (1 Month: 150mg Total) & $60 to $100 (2 Months: 300mg Total)
Protocol: 5mg Cialis before Penis Pumping OR before Bed, taken at the exact same time daily. Feel free to increase the dose to 10mg daily if needed. Please be mindful of your blood pressure if you’re already using blood pressure medications like Telmisartan, Nebivolol, Lisinopril, etc.!
Watch the ENTIRE Cialis Deep-Dive here so you understand the potential side effects:
Honestly, it doesn’t really matter which brand of Cialis you use, just go for the best deal you can find, but make sure it’s working as expected.
OVER 2iu Growth Hormone Daily – OVER $60 (1 Month: OVER 60iu Total) & OVER $120 (2 Months: OVER 120iu Total)
Protocol: 2iu to 4iu Growth Hormone Intramuscular 2.5 Hours before (night-time) Penis Pumping & up to 14iu SubQ before Bed if additional Growth Hormone is required for your bodybuilding aspirations, or 2iu to 18iu SubQ before Bed on Non-Pumping Days. Keep the dose consistent daily to minimize variables!
THERE IS NO NEED TO INJECT GROWTH HORMONE DIRECTLY INTO THE PENIS, DON’T ATTEMPT, DON’T ASK, KEEP YOUR PENIS INTACT, DON’T JAM NEEDLES INTO IT, PLEASE!!!
Ideally, you use more than 2iu Pharmaceutical grade Growth Hormone daily, as this is the minimum amount of Growth Hormone needed for synergy between the other compounds.
We don’t know the quality and purity of generics, but if that’s all you can afford, run AT LEAST 2iu Generic Growth Hormone daily during the experiments.
1mg TB-500 Daily – $240 to $495 (1 Month: 30mg Total) or $480 to $990 (2 Months: 60mg Total)
Protocol: 1mg TB-500 Intramuscularly anywhere on the body, 1 Hour before (night-time) Penis Pumping, or SubQ before Bed on Non-Pumping Days. Keep the dose consistent daily to minimize variables!
We’re using TB-500 to induce angiogenesis and increase blood flow to the penis, which should enhance the effects of the Dihydrotestosterone, Growth Hormone & Cialis.
THERE IS NO NEED TO INJECT TB-500 DIRECTLY INTO THE PENIS, DON’T ATTEMPT, DON’T ASK, KEEP YOUR PENIS INTACT, DON’T JAM NEEDLES INTO IT, PLEASE!!!
1mg BPC-157 Daily – $168 to $180 (1 Month: 30mg Total) or $328 to $360 (2 Months: 60mg Total)
Protocol: 1mg TB-500 Intramuscularly anywhere on the body, 1 Hour before (night-time) Penis Pumping, or SubQ before Bed on Non-Pumping Days. Keep the dose consistent daily to minimize variables!
We’re using BPC-157 to induce angiogenesis and increase blood flow to the penis, which should enhance the effects of the Dihydrotestosterone, Growth Hormone & Cialis.
THERE IS NO NEED TO INJECT BPC-157 DIRECTLY INTO THE PENIS, DON’T ATTEMPT, DON’T ASK, KEEP YOUR PENIS INTACT, DON’T JAM NEEDLES INTO IT, PLEASE!!!
Body Protection Compound Fragment (BPC-157) Sources
If you have access to, and understand the mechanisms of Dipeptidyl Peptidase 4 Inhibitors, then you could combine TB-500 & BPC-157 to prevent their breakdown and enhance their effects. It’s completely up to your discretion and experience, the use of Dipeptidyl Peptidase 4 Inhibitors isn’t required for this protocol to work.
– Linagliptin (Tradjenta): Half-Life; 12 hours, Dose: 2.5mg to 5mg alongside the TB-500 & BPC-157 injections. Avoid formulations containing Empagliflozin! • Saxagliptin (Onglyza): Half-Life; 2.5 to 3.1 hours, Dose: 1.25mg to 5mg alongside the TB-500 & BPC-157 injections • Sitagliptin (Januvia): Half-Life; 8 to 14 hours, Dose: 50mg to 100mg alongside the TB-500 & BPC-157 injections. Avoid formulations containing Empagliflozin! • Vildagliptin (Galvus): Half-Life; 1.3 to 2.4 hours, Dose: 25mg to 50mg alongside the TB-500 & BPC-157 injections
For most beginners, 50mg Januvia 1 Hour before their TB-500 & BPC-157 administrations, should be sufficient to prevent the breakdown of these peptides
Based on my calculations, when this baby hits 88 miles per hour…. Actually, based on my calculations you’ll probably send around $800 per month to follow this full protocol, which is not something I’d expect from everybody that is participating.
Participant Questionnaire
If you want to participate, please fill out these details: Name (Optional): Age: Bathmate Model: Hydro / Hydromax / HydroXtreme Previous Bathmate Experience: YES / NO Expected Protocol Duration: 1 Month / 2 Months Starting Penis Length (Measured on top of the Penis): in Millimeters, not Centimeters or Inches! Starting Penis Girth (Base of the Penis): in Millimeters, not Centimeters or Inches! Andractim 2.5% DHT Gel Dose: None / 2mL Daily / 4mL Daily Compounded 2.5% DHT Gel Dose: None / 2mL Daily / 4mL Daily HCG Dose: None / 1,500iu Weekly HCG Kind: Recombinant (Merck Ovitrelle) / Urine-Purified Cialis Dose: None / 5mg Daily / 10mg Daily Cialis Kind: Branded Pharmaceutical / Generic Growth Hormone Dose: None / 2iu Daily / Over 2iu Daily (Specify!) Growth Hormone Kind: Branded Pharmaceutical / Generic TB-500 Dose: None / 1mg Daily BPC-157 Dose: None / 1mg Daily DPP-4I Brand & Dose; None / Specify!
NEEDLESS TO SAY; ALL Penis Measurements are done while FULLY ERECT!
Ideally, you measure the Length & Girth of your Erect Penis weekly at the end of each week and email me changes week to week so I know how the protocol is working for you.
You can use a measuring tape for Length & Girth measurements, and Graph Paper to trace the outline of your Erect Penis at the start of this experiment, and every week going forward. There’s a ton of different Graph Paper out there and Amazon doesn’t really give me the results I’m after. I would suggest the most detailed Graph Paper you can find, which keeps track of Millimeters & Centimeters, or at least 10 x 10 boxes per Square Inch.
Trace the outline of your Erect Penis on Day 1 before Penis Pumping, 6 to 10 times on Graph Paper and label each outline as Week 0, 1, 2, 3, 4, etc. Do your first session of Penis Pumping with the protocol you decided on, once you’ve finished using the Bathmate and you dried your Penis thoroughly, trace the outline of your Pumped & Erect Penis again OVER the baseline outline of Week 0, which is the first day of this experiment!
The week after, trace the outline of your Pumped Erect Penis over the Week 1 baseline, comparing your Non-Pumped Erect Penis Starting Size to your Current Pumped Penis Size. Keep doing this week by week until you reach the end of the experiment at the last week of Month 1 or 2, then measure your Current Non-Pumped Erect Penis to your Baseline Non-Pumped Erect Penis, to see how much of a difference this protocol has made!
Again, you are responsible for your penis, hairline, and blood work, you’re not forced to use any of the compounds mentioned in the protocol. You can decide which compounds and dosages you feel comfortable with, just let me know which compounds you plan to take and which dosages. Once you start your personal protocol of comfort; DON’T DEVIATE!
For the data collection to work you shouldn’t miss a planned day of pumping or administration of the compounds you planned to take. If you skipped a few days, please let me know, then I can exclude you from the final results of this community experiment.
Good luck! I hope we can all gain another Inch / 25 Millimeters of Length & Girth, and get some ROI on our efforts and money spent!
This article is intended to make searching for particular Performance Enhancing Drugs, Medications, Ancillaries, Nootropics, and whatnot, as easy as possible. Below is the most comprehensive list of compounds & sources, Coach Steve was able to piece together from the Sponsors and Affiliates he works with. All you have to do is press Ctrl+F to show the Search Function available in most Internet Browsers, then type whatever compound you’re looking to purchase.
Make sure you use the appropriate affiliate discount code before checkout, to get the correct discount on your order!
Due to the limitations and restrictions of YouTube and social media platform in general, Steve prefers to use abbreviations for the grey-area sponsors & affiliates.
Abbreviation Explanation: MA: Modern Aminos & Modern Aminos Europe AA: Amino Asylum RU: RU Pharma SB: Science.bio BP: Beligas Pharmaceuticals PM: PCT Mart AP: Anabolic Pharmacist
You can also use this article’s table of contents to skip to a section you’re interested in. Please Contact Coach Steve directly if one of the links is broken, then he can update this article with the correct links, or remove the entry. Keep in mind that Coach Steve is not responsible for the inventory of any of the companies mentioned in this article. If a particular product is out of stock, please contact the company to be notified when the product becomes available again.
Some of the affiliates carry products that Coach Steve is unfamiliar with. Every pharmaceutical-grade product that is commonly used by bodybuilders, strength athletes, or general fitness enthusiasts, is indexed in this article.
The only Under Ground Lab (UGL) that is indexed is Beligas Pharma, which Coach Steve personally uses himself. Beligas Pharma uses MCT oil in their regular concentration products but uses Ethyl Oleate (EO) in their high-concentration & steroid blend products. Coach Steve doesn’t like Ethyl Oleate, hence these particular products aren’t indexed in the source list!
Coach Steve doesn’t vouch for, or endorse ANY other Steroid UGL that might be listed on affiliate websites, purchase at your own discretion! The main reason is the selection of carrier oils, you can read more about the relationship between synthetic carrier oils, and systemic inflammation in this article: C-Reactive Protein & Carrier Oils Within Pharmaceuticals
Tru Healthcare & GenOracle Patient Onboarding
Tru Healthcare Connection is Thailand’s functional and longevity medicine experts! Proudly partnered with GenOracle, Asia’s only certified peptides and small molecules compounding pharmacy!
Tru Healthcare Connection Co. Ltd. & GenOracle provide personalized peptide programs, functional medicine diagnostic lab tests, and lab result interpretation. We offer personalized supplements, peptides, and small molecules with worldwide shipping (prescription fee applies).
We specialize in peptide-based medications for a multitude of different medical conditions and anti-aging applications. Our compounding pharmacy GenOracle isn’t specialized in Testosterone Replacement Therapy and doesn’t prescribe Anabolic Steroids internationally, outside of Thailand. However, we’re able to guide and prescribe to Thailand-based patients through male & female hormone optimization programs.
Before you consider using Performance Enhancing Drugs (PEDs), which are often a lifetime commitment, please take the effort and spend the money on high-quality health screening. KNOWING what you need to pay attention too, while using PEDs, ultimately determines the success of your First Cycle, and every cycle following it.
Listen to this Articles YouTube Video
Blood Work Screening
In order to get a baseline reading of your current state of health, and assess what your hormone levels look like, before taking endocrinology into your own hands, make sure you test the following markers. Markers labeled with an asterisk * can be considered optional, they aren’t mandatory before a first cycle, but highly informative of your current state of health nonetheless.
Drink at least 1 to 1.5 liters of water before drawing blood for analysis. This rules out dehydration on your blood work results. Slight dehydration can alter your Red Blood Cell Count, Hematocrit, Creatinine, and Electrolytes levels, tipping the scale between what’s considered normal, and borderline unhealthy.
General Body Details
• Age; years • Height; cm or feet & inch • Blood Pressure; Systolic (mm Hg) over Diastolic (mm Hg) • Body Weight; kg or lb • Body Fat Level; % • Waist Circumference; cm or inch
Complete Blood Count
• Hematocrit; % • Red Blood Cell (RBC) Count; Mcells/mm^3 • Red Blood Cell Distribution Width (RDW); % • Red Blood Cell Morphology • Anisocytosis; present? • Micro- & Macrocytes; present? • Hypochromia; present? • Platelet Count: Cells/mm^3 • Platelet from Smear; adequate? • Hemoglobin; g/dL or mmol/L • Mean Corpuscular Volume (MCV); μm^3 or fL • Mean Corpuscular Hemoglobin (MCH); pg/cell or fmol/cell • Mean Corpuscular Hemoglobin Concentration (MCHC); g/dL or mmol/L • White Blood Cell (WBC) Count; Cells/mm^3
• Serum Iron; μg/dL or μmol/L • Total Iron Binding Capacity (TIBC)*; μg/dL or μmol/L • Serum Ferritin; ng/mL or nmol/L • Transferrin*; mg/dL or mmol/L • Transferrin Saturation*; % • Hemoglobin A1C; %
Blood Chemistry
• Total Cholesterol; mg/dL or mmol/L • Triglycerides; mg/dL or mmol/L • High Density Lipoprotein (HDL); mg/dL or mmol/L • Low Density Lipoprotein (LDL); mg/dL or mmol/L • very-Low Density Lipoprotein (v-LDL)*; mg/dL or mmol/L • Apolipoprotein A (apoA)*; mg/dL or mmol/L • Apolipoprotein B (apoB)*; mg/dL or mmol/L • Lipoprotein little(a) (LP(a))*; mg/dL or μmol/L • High Sensitivity; C-Reactive Protein (hs;CRP); mg/L or nmol/L • Homocysteine (HcyH); mg/L or μmol/L • Fasted Blood Sugar; mg/dL or mmol/L
Kidney Function
• Blood Urea Nitrogen (BUN); mg/dL or mmol/L • Creatinine (Cr); mg/dL or μmol/L • Creatine Phosphate Kinase (CPK); U/L or μkat/L • Cystatin-C (Cys-C)*; mg/L or nmol/L • Uric Acid; mg/dL or μmol/L • eGFR; mL/min per 1.73 m2
Serum Electrolytes
• Sodium (Na+)*; mEq/L or mmol/L • Potassium (K+)*; mEq/L or mmol/L • Chloride (Cl-)*; mEq/L or mmol/L • BiCarbonate (HCO3 / CO2)*; mEq/L or mmol/L • Magnesium (Mg+)*; mEq/L or mmol/L • Calcium (Ca+)*; mEq/L or mmol/L
Liver Function
• Total Protein; g/dL • Albumin; g/dL • Globulin; g/dL • Albumin to Globulin Ratio; calculated • Alkaline Phosphate; U/L or μkat/L • Total Bilirubin; mg/dL or μmol/L • Direct Bilirubin; mg/dL or μmol/L • Serum Glutamic-Oxaloacetic Transaminase (SGOT/AST); U/L or μkat/L • Serum Glutamic-Pyruvic Transaminase (SGPT/ALT); U/L or μkat/L • Gamma-Glutamyl Transferase (Gamma-GT); U/L or μkat/L
Exogenous recombinant human Growth Hormone (rhGH), Insulin-like Growth Factor-1 (IGF-1), Thymosin beta-4 (Tb-4), TB-500, BPC-157, or GW-501516 (Cardarine) do not directly cause cancer or tumors. However, they can accelerate the progression of pre-existing cancer & tumors tremendously. Before you consider adding exogenous Growth Hormone, IGF-1, or other peptides to your PED protocol, you should check the following cancer markers: • Alpha-Fetoprotein (AFP); ng/mL • Cancer Antigen 15-3 (CA 15-3); U/mL • Cancer Antigen 19-9 (CA 19-9); U/mL • Cancer Antigen 125 (CA 125) / MUC-16; U/mL • Carcino-Embryonic Antigen (CEA); ng/mL • Ferritin; ng/mL • beta-Human Chorionic Gonadotropin (β-HCG); mIU/mL • Human Growth Hormone (hGH); ng/mL • Neuron-Specific Enolase (NSE); ng/mL • Free-Prostate Specific Antigen (f-PSA); ng/mL • Prostatic-Specific Acid Phosphatase (PSAP / ACPP) Protein; ng/mL • Prostate-Specific Antigen (PSA); ng/mL
Coach Steve HIGHLY advises every enhanced bodybuilder, strength athlete, or fitness enthusiast to check these cancer markers every 3 years, more often if possible and affordable. If there are known cases of specific cancers within your family history or determined through genetic analysis, please review their related Cancer Marker yearly while using exogenous rhGH or IGF-1, no matter how low the dose!
Below is a list of organs and their related Cancer Markers: • Breast: CA 15-3, CA 125, CEA, Ferritin & β-HCG. • Colorectal: CA 19-9 & CEA. • Endometrium: CA 15-3,Ferritin, f-PSA, PSA & PSAP / ACPP • Esophagus: CA 19-9 • Liver: AFP, CA 19-9, CA 125, Ferritin, f-PSA, PSA & PSAP / ACPP • Lung: CEA, Ferritin, NSE, f-PSA, PSA & PSAP / ACPP • Ovary: AFP, CA 15-3, CA 125 & β-HCG. • Pancreas: AFP, CA 19-9, CEA, Ferritin, NSE, f-PSA, PSA & PSAP / ACPP. • Pituitary: hGH • Prostate: β-HCG, f-PSA, PSA & PSAP / ACPP. • Stomach: CA 19-9, CEA & AFP. • Testicles: AFP, β-HCG • Thyroid: NSE • Uterus: CA 125
Almost all pituitary tumors (adenomas) are benign glandular tumors. These tumors are classified as benign because they don’t spread to other parts of the body, as seen with certain forms of cancers. Still, even benign Pituitary tumors can cause significant health problems because they are close to the brain and may invade nearby tissues, including the skull or the sinuses. Benign pituitary tumors or adenomas often produce excessive amounts of growth hormone, luteinizing hormone, follicle-stimulating hormone, or Prolactin, resulting in acromegaly, erectile dysfunction, or gynecomastia. Suppose your pituitary hormone levels are very high before starting your first cycle, then it’s HIGHLY advised to take a biopsy of your pituitary gland to assess if certain functional adenomas have formed.
Pituitary cancers (carcinomas) are very rare.
Semen Analysis
Consider analyzing your semen quality and fertility levels, before using Anabolic-Androgenic Steroids (AAS) or Selective Androgen Receptor Modulators (SARMs). These compounds downregulate your Hypothalamic-Pituitary-Testes-Axis (HPTA) and Hypothalamic-Pituitary-Adrenal-Axis (HPAA), or completely shut it down during prolonged exposure. A semen analysis before your first cycle helps to determine your baseline fertility levels, which you should attempt to recover before you’re ready to conceive and have children later on in life.
Assuming your fertility levels are normal and fall within healthy parameters, consider freezing your semen for later use. Ideally, you freeze multiple samples at different hospitals or clinics which offer this service, to ensure that healthy and fertile semen is (immediately) available when you’re ready to conceive.
Abstain from intercourse or masturbation for 3 days prior to your semen analysis, which could otherwise negatively affect your ejaculate volume. A semen analysis reports the following parameters: • Semen / Ejaculate Volume; mL • Total Sperm Count in Ejaculate; million sperm • Sperm Concentration; million sperm/mL • Total Motility; % • Progressive Motility; % • Sperm Morphology; %
Enhanced bodybuilders, strength athletes, or fitness enthusiasts often mistake vitamin & mineral deficiencies for side-effects related to Performance Enhancing Drugs (PEDs). In this article, every micro-nutrient deficiency is covered and how they could be misinterpreted for side-effects associated with PEDs commonly used by bodybuilders.
The body requires different vitamins & minerals with adequate dietary or supplemental intake daily. They are crucial for both the development of the body & the prevention of diseases. These vitamins & minerals are often referred to as micro-nutrients. Unlike macro-nutrients, they can’t be synthesized in the body and need to be acquired from diet or supplementation.
A nutritional deficiency occurs when the body doesn’t absorb the necessary amount of a nutrient from food, or the individual doesn’t consume nutrient-rich foods. Keep in mind that most Performance Enhancing Drugs speed up recovery, metabolism & anabolism, which increases micro-nutrient requirement far above the established Daily Recommended Intakes (DRIs). Athletes that use PEDs to improve their recovery and workout capacity dramatically increase their micro-nutrient requirements. If this additional requirement isn’t met through dietary or supplement adjustments, this slowly turns into a nutritional deficiency as micro-nutrient utilization and expenditure surpass micro-nutrient intake.
Deficiencies can lead to various health problems or side-effects, otherwise associated with PEDs use, including but not limited to; digestion problems, hair loss, skin disorders, stunted or defective bone growth, lethargy, depression, and even dementia.
This article compares micro-nutrient deficiencies in relation to enhanced bodybuilding; you can read more about the benefits of each micro-nutrient in Coach Steve’s Year-Round Supplement Stack.
Ensuring you consume at least adequate, preferable optimal amounts of all essential micro-nutrients daily can prevent or reduce many symptoms commonly related to Anabolic-Androgenic Steroids (AAS) or other PEDs. When particular side-effects do occur, symptoms related to certain micro-nutrient deficiencies can be compared to the common side-effects of the PEDs in your protocol. Increasing micro-nutrients intake related to the side-effects you’re experiencing might be able to reduce or prevent the symptoms you’re associating to specific PEDs without the need for discontinuation or adjustments regarding your PED intake.
However, when micro-nutrient intake is optimal & carefully controlled for anabolism, hyperplasia, blood pressure management, skin texture, hair growth, energy levels, cognition, and overall sense of wellbeing, but side-effects related to certain PEDs still occur, then you’ll clearly need to make some adjustment to the protocol!
You can find the iHerb Links for Recommended Supplements at the bottom of each Section. iHerb 5% Discount Code: DTV967 Affiliate Link: https://www.iherb.com/?rcode=DTV967
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Water-Soluble Vitamins
Vitamins can be categorized on their solubility. The large majority readily dissolve in water; they are called water-soluble vitamins. In contrast, there are only 4 fat-soluble vitamins, which dissolve in lipids. The body usually can’t store most of the water-soluble vitamins; consistent dietary or supplemental intake is highly advised. Only Vitamin B12 (Cobalamin) can be stored in large amounts in the liver. Given Vitamin B12 (Cobalamin) intake was sufficient for a decent amount of time, liver stores might take 3 to 5 years to deplete.
It’s probably easier to take a general B100 Complex formula to get sufficient amounts of B-Vitamins through supplementation. Specific B-Vitamins can be added as required to fulfill specific needs or functions.
Symptoms of deficiency include; weight loss, emotional disturbances, impaired sensory perception, weakness & pain in the limbs, edema & periods of an irregular heartbeat. Vitamin B1 (Thiamin) is essential for metabolism, where it converts carbohydrates into ATP for muscular contractions and other energy-demanding processes. Alcohol, an energy-dense simple carbohydrate, reduces the body’s ability to absorb Vitamin B1 (Thiamin), store it in the liver, and convert it into a bioavailable usable form.
Vitamin B1 (Thiamin) deficiencies can be mistaken for states of overtraining or fatigue while training. Adequate intake allows athletes to train at maximum capacity until real overtraining occurs, and a deload or week of rest is required. For more information about progressive overload & deloading, read the Progressive Overload Principles, Intensity Techniques & Structuring a Deload with Examples Article. Vitamin B1 (Thiamin) deficiencies can also be mistaken for an electrolyte imbalance, or Carpal Tunnel Syndrome (CTS) commonly associated with Growth Hormone or Taurine deficiencies.
Foods rich in Vitamin B1 (Thiamin); sunflower seeds, most beans & peas, lentils & oats.
Benfotiamine is a fat-soluble form of Vitamin B1 (Thiamin) that might have higher bioavailability over regular water-soluble Thiamin. At this point in time, there isn’t any substantial evidence to support that Benfotiamine provides additional benefits for overall health and fitness aspirations.
Symptoms of deficiency include; painful inflammation of the tongue, sore throat, chapped & cracked lips, and inflammation at the corners of the mouth (Angular Cheilitis). Eyes can be itchy, watery, bloodshot & sensitive to light. Vitamin B2 (Riboflavin) deficiency can also cause anemia, diagnosed when Red Blood Cell (RBC) Count is low or below the reference range. This form of anemia displays RBC with standard size and normal Hemoglobin content, Red Blood Cell Distribution Width (RDW) is also within the reference range. This form of anemia is often in conjunction with a Vitamin B12 / Folic Acid deficiency.
Vitamin B2 (Riboflavin) deficiencies can be mistaken for states of overtraining or fatigue while training. Adequate intake allows athletes to train at maximum capacity until real overtraining occurs, and a deload or week of rest is required. For more information about progressive overload & deloading, read the Progressive Overload Principles, Intensity Techniques & Structuring a Deload with Examples Article. Vitamin B2 (Riboflavin) deficiencies can also be mistaken for insufficient dietary Iron, B9 & B12 intake, and the overuse of Accutane to prevent acne formation.
Symptoms of deficiency include; aggression, Dermatitis, insomnia, weakness, mental confusion & diarrhea. Symptoms of Vitamin B3 (Niacin) deficiency, along with Tryptophan deficiency, causes Pellagra. In advanced cases, Pellagra may lead to dementia or even death. Vitamin B3 (Niacin) deficiency can also be caused by the inadequate intake of the amino acid Tryptophan, a precursor for Niacin.
Moderate Vitamin B3 (Niacin) deficiencies can be mistaken for side-effects related to potent Androgenic steroids like Trenbolone or Halotestin, states of overtraining, or fatigue while training. For more information about progressive overload & deloading, read the Progressive Overload Principles, Intensity Techniques & Structuring a Deload with Examples Article.
Higher Niacin dosages ranging from 500-1,000mg in traditional flush-form supplementation are shown to be effective at normalizing serum lipid concentration in individuals who do not use PEDs. Supplementation can improve HDL levels while reducing Triglyceride & LDL levels. Serum lipids levels are often negatively affected when using AAS, making adequate Vitamin B3 (Niacin) essential, although supplementation with higher dosages is probably not potent enough to mitigate some of the adverse effects that AAS have on lipids.
Symptoms of deficiency (although extremely rare) include; irritability, fatigue & apathy. Vitamin B5 (Pantothenic Acid) deficiency might also contribute to worsening acne formation. At higher dosages ranging from 5,000-20,000mg Vitamin B5 per day, it can reduce or prevent acne completely, especially when combined with adequate intake of Vitamin A (Retinol) or Accutane!
Moderate Vitamin B5 (Pantothenic Acid) deficiencies can be mistaken for elevated serum Estradiol levels through inadequate AI dosing, which is also known to contribute to acne formation. Deficiencies can also be mistaken for side-effects related to potent androgenic steroids like Trenbolone or Halotestin, states of overtraining, or fatigue while training. For more information about progressive overload & deloading, read the Progressive Overload Principles, Intensity Techniques & Structuring a Deload with Examples Article.
Pantethine is a highly absorbable fat-soluble biologically active form of Vitamin B5 (Pantothenic Acid). Pantethine is a precursor in Coenzyme A (CoA) formation, an essential cofactor for lipid, carbohydrate, and protein metabolism. Pantethine also supports proper cholesterol production and fat storage in the liver, which can help promote healthy body fat distribution.
Deficiencies (although extremely rare) are usually only observed in certain medical conditions, including; end-stage kidney disease or malabsorption syndromes (Celiac Disease, Crohn Disease & Ulcerative Colitis). Symptoms include; microcytic anemia, electro-encephalographic abnormalities (Epilepsy), Dermatitis, depression & confusion.
Moderate Vitamin B6 (Pyridoxine, Pyridoxamine, Pyridoxal-5-Phosphate (P5P)) deficiencies can be mistaken for moderately elevated serum Estradiol concentrations as well as side-effects related to steroids like Trenbolone (Parabolan), Trestolone (MENT), Nandrolone (Deca-Durabolin / NPP), or Oxymetholone (Anadrol), contributing to the loss of libido or erectile dysfunction. While the DRI for Vitamin B6 (Pyridoxine, Pyridoxamine, Pyridoxal-5-Phosphate (P5P)) is 1.4mg per day, dosages of 200-300mg B6 P5P per day were shown to reduce serum Prolactin levels and maintain them in the reference range when Progestogenic AAS are used.
Vitamin B6 Pyridoxal-5-Phosphate (P5P) deficiency has been linked to elevated serum Prolactin levels, which worsen when steroids with Progestogenic activity or Estrogenic activity are used. Elevated Growth Hormone concentrations can bind and activate the Prolactin Receptors (PRLR) and induce side-effects otherwise associated with elevated Prolactin levels.
Symptoms of deficiency (although extremely rare) include; impaired hair growth or hair loss and reduced skin health or nail growth. Vitamin B7 (Biotin) supports Keratin synthesis, a fibrous structural protein that contributes to hair structure.
Moderate Vitamin B7 (Biotin) deficiencies can be mistaken for Androgenetic Alopecia, worsened by the use of DHT-derivates like Masteron, Primobolan, Anavar, Winstrol & Proviron. However, Vitamin B7 (Biotin) deficiencies can also be mistaken for insufficient dietary or supplemental Vitamin D3 (Cholecalciferol), Vitamin E (Tocopherols & Tocotrienols), Calcium, or Zinc intake. While adequate Vitamin B7 (Biotin), Vitamin D3 (Cholecalciferol), Vitamin E (Tocopherols & Tocotrienols), Calcium & Zinc intake can’t really prevent hair loss induced by DHT-derivates in individuals who are prone to Androgenetic Alopecia, it can preserve hair and promote hair re-growth when these compounds are discontinued.
Adequate Vitamin B7 (Biotin), Selenium & Zinc intake is particularly important when using Growth Hormone, Insulin-like Growth Factor-1 (IGF-1), or Insulin, as these PEDs promote cell proliferation, where DNA-synthesis requires additional Selenium & Zinc for cell formation & division, and the rapid formation of new skin cells and accelerated hair & nail growth, need more Vitamin B7 (Biotin) & Zinc than usual.
Deficiency is common and is associated with numerous health problems, including Neural Tube Defect Syndrome (NTDS). This condition is seen in infants when the mother’s Vitamin B9 (Folic Acid / Folate) serum concentrations were low during the first trimester of pregnancy. Genetic factors, such as mutations in the MTHFR gene, lead to compromised Vitamin B9 (Folic Acid / Folate) metabolism. Symptoms of deficiency include; macrocytic anemia (larger than normal Red Blood Cells containing little Hemoglobin. Vitamin Vitamin B2 (Riboflavin) & Vitamin B12 (Cobalamin), or Iron deficiencies exacerbate this condition) & elevated homocysteine levels, increasing the risk for Cardiovascular Disease (CVD). Government-mandated food fortification with Vitamin B9 (Folic Acid / Folate) has reduced the instances of NTDS in infants by 25-50%. Vitamin B9 (Folic Acid / Folate) aids in producing Red Blood Cells, DNA, and the development of the brain & nervous system.
Vitamin B9 (Folic Acid / Folate) deficiencies can be mistaken for states of overtraining or fatigue while training. Adequate intake allows athletes to train at maximum capacity until real overtraining occurs, and a deload or week of rest is required. For more information about progressive overload & deloading, read the Progressive Overload Principles, Intensity Techniques & Structuring a Deload with Examples Article. Vitamin B9 (Folic Acid / Folate) deficiencies can also be mistaken for poor dietary Iron, Vitamin B2 (Riboflavin) & Vitamin B12 (Cobalamin) intake, and underactive or insufficient Thyroid Hormone production, which can also increase homocysteine levels.
Foods rich in Vitamin B9 (Folic Acid / Folate); lentils, most beans, asparagus, spinach & broccoli.
Symptoms of deficiency include; several anemic conditions, subacute combined degeneration of the spinal cord & methyl-malonic acidemia (a recessive disorder of amino acid metabolism), peripheral neuropathy/paresthesia (numbness, prickling, or tingling in hands or feet), memory loss, or other cognitive deficits, atrophic gastritis (reduced stomach lining) & elevated homocysteine levels, increasing risk for Cardiovascular Disease (CVD).
Vitamin B12 (Cobalamin) deficiency is more likely to occur among older people, as absorption in the intestinal tract declines with age. Diseases of the small intestine, bacterial growth, or parasites can reduce the body’s ability to absorb dietary Vitamin B12 (Cobalamin). Proton-Pump Inhibitors (PPIs), a medication used to treat heartburn & acid reflux, also reduces Vitamin B12 (Cobalamin) absorption. Adequate Calcium intake promotes Vitamin B12 (Cobalamin) absorption in the small intestines. In contrast, over-supplementation of Vitamin B9 (Folic Acid / Folate) can mask a Vitamin B12 (Cobalamin) deficiency! Similar to Vitamin B2 (Riboflavin) & Vitamin B9 (Folic Acid / Folate), Vitamin B12 (Cobalamin) contributes to normal Red Blood Cell (RBC) production.
Vitamin B12 (Cobalamin) deficiencies can be mistaken for states of overtraining or fatigue while training. Adequate intake allows athletes to train at maximum capacity until real overtraining occurs, and a deload or week of rest is required. For more information about progressive overload & deloading, read the Progressive Overload Principles, Intensity Techniques & Structuring a Deload with Examples Article. Vitamin B12 (Cobalamin) deficiencies can also be mistaken for poor dietary Iron, Vitamin B2 (Riboflavin) & Vitamin B9 (Folic Acid / Folate) intake, as well as Carpal Tunnel Syndrome (CTS) associated with Growth Hormone use or alarmingly low blood glucose levels due to overuse of Insulin. Gastrointestinal side-effects caused by potent 17Alpha Alkylated oral steroids like Anadrol, Superdrol, or Halotestin, might also be worsened by Vitamin B12 (Cobalamin) deficiency.
Cyano-Cobalamin is a synthetic form of Vitamin B12 and contains a Cyanide molecule; this form is not found in nature. Cyano-Cobalamin is more stable & cost-effective compared to natural Methyl-Cobalamin. Cyano-Cobalamin has slightly higher bio-availability, but Methyl-Cobalamin has a higher retention capacity due to reduced urine excretion and the ability for long-term liver retention.
Sublingual Methyl-Cobalamin has a much higher bioavailability than orally ingested Methyl-Cobalamin or regular Cobalamin from animal meat sources. However, injectable Vitamin B12 (Cobalamin) offers the highest bioavailability of all delivery mechanisms, although most enhanced individuals notice significant Post-Injection Pain (PIP) or depot inflammation after an intramuscular administration of 1,000-5,000mcg Vitamin B12 (Cobalamin).
Symptoms of deficiency (although extremely rare) include; weakness, weight loss, and general aches & pains. Long-term deficiency affects connective tissues, causes gum disease or bleeding from the skin.
Vitamin C (Ascorbic Acid / Ascorbate) deficiencies are not commonly mistaken for side-effects related to Performance Enhancing Drugs (PEDs) use or anything else related to bodybuilding. High supplemental Vitamin C intake has a minor diuretic effect, which can be beneficial to reduce subcutaneous (SubQ) water retention induced by certain offseason AAS compounds like Dianabol, Anadrol, or Nandrolone.
Vitamin C (Ascorbic Acid / Ascorbate) has particular benefits on a Ketogenic or Carnivore Diet; Vitamin C is used as a non-metabolic place holder for carbohydrates. Vitamin c is structurally similar to glucose and is transported through similar pathways as regular glucose, keeping these pathways active when dietary carbohydrates are restricted. The oxidized form of Ascorbic Acid, Dehydroascorbic Acid (DHA), is absorbed through the cellular Glucose Transporters; GLUT1, GLUT3 & GLUT4. Adequate Vitamin C (Ascorbic Acid / Ascorbate) intake also aids in dietary Iron absorption, reducing the possibility of anemia related to Iron, B2, B9, or B12 deficiency.
Foods rich in Vitamin C (Ascorbic Acid / Ascorbate); papaya, bell peppers, broccoli, brussels sprouts, strawberries, pineapple, oranges, cantaloupe & cauliflower.
Deficiencies of fat-soluble vitamins can result from an underlying medical condition, preventing adequate absorption of dietary or supplemental Vitamin A, D3, E & K, and fats & fat-soluble nutrients. These conditions include; chronic pancreatitis, cholestasis, cystic fibrosis, celiac disease, Crohn’s disease, short bowel syndrome, primary biliary cirrhosis, disorders within the intestines or biliary tract (liver, gallbladder & bile ducts) & impaired digestive enzymes/lipase production.
Vitamin A (Beta-Carotene)
Symptoms of deficiency include; Nyctalopia (night blindness) & Keratomalacia (impaired epithelial surfaces of the cornea & conjunctiva), weakened immune-system (respiratory infections), eczema, dry eyes, infertility, or difficulty conceiving (due to oxidative stress) & poor wound healing.
Vitamin A (Beta-Carotene) deficiencies can be mistaken for side-effects related to SERMs like Clomid (Clomiphene Citrate) or SARMs like Andarine (S4), or chronically low serum Estradiol levels, through overuse of Aromatase Inhibitors (AIs) or exclusion of Aromatizable compounds. These conditions can cause blurred vision, partial blindness, dry skin, and perhaps eczema if left untreated. Infertility or difficulty conceiving is a common side-effect when using any AAS. However, adequate Vitamin A (Beta-Carotene) & Retinol & Vitamin E (Tocopherols & Tocotrienols) intake is often insufficient to improve fertility when using potent AAS. Poor protein & collagen intake is also associated with reduced wound healing, although this is very unlikely with bodybuilders, strength athletes, or fitness enthusiasts.
Foods rich in Vitamin A (Beta-Carotene); sweet potato, carrots, tomatoes, bell & chili peppers, spinach, kale, collard, turnip & beet greens.
Symptoms of deficiency include; Nyctalopia (night blindness) & Keratomalacia (impaired epithelial surfaces of the cornea & conjunctiva), weakened immune-system (respiratory infections), infertility, or difficulty conceiving (due to oxidative stress), poor wound healing & acne.
Vitamin A (Retinol) deficiencies can also be mistaken for side-effects related to SERMs like Clomid (Clomiphene Citrate) or SARMs like Andarine (S4), or chronically low serum Estradiol levels, through overuse of Aromatase Inhibitors (AIs) or exclusion of aromatizable compounds. These conditions can cause blurred vision, partial blindness, dry skin, and perhaps eczema if left untreated. Infertility or difficulty conceiving is a common side-effect when using any AAS. However, adequate Vitamin A (Beta-Carotene) & Retinol & Vitamin E (Tocopherols & Tocotrienols) intake is often insufficient to improve fertility when using potent AAS. Poor protein & collagen intake is also associated with reduced wound healing, although this is very unlikely with bodybuilders, strength athletes, or fitness enthusiasts.
The most common Vitamin A (Retinol) deficiency symptom is acne, which is often mistaken for a side-effect related to elevated serum Estradiol levels, regular consumption of dairy products, or Vitamin B5 (Pantothenic Acid) deficiency. When opting for Accutane to control acne formation, Vitamin A (Retinol) intake should be reduced to prevent Hypervitaminosis A as both Accutane & Retinol have very similar chemical structures!
Hypervitaminosis A or Vitamin A (Retinol) toxicity is seen when people consume over 10,000iu / 3,000mcg of Retinol per day for prolonged periods of time. Excess Vitamin A (Retinol) is stored in the liver, where it can lead to toxicity & problematic symptoms. Including; vision changes, swelling of the bones, extremely dry & rough skin, mouth ulcers & confusion. Dry skin & eczema is also associated with Vitamin A (Beta-Carotene) deficiency or chronically low serum Estradiol levels through overuse of Aromatase Inhibitors (AIs) or exclusion of aromatizable compounds, careful assessment of dietary Vitamin A intake & serum Estradiol levels is required under these circumstances. Pregnant women should be especially careful not to consume too much Vitamin A (Retinol) to prevent the possibility of congenital disabilities.
Deficiency is common as you need 20 minutes of full-body sun exposure to synthesize adequate amounts of Vitamin D3 (Cholecalciferol) in your skin. Food sources do not contain sufficient amounts of Vitamin D. Symptoms include; osteoporosis or impaired bone growth & mineralization, hypercalcemia, reduced muscular contractions, impaired immune system (common cold or seasonal flu), lethargy, depression, impaired wound healing, hair loss, sleep apnea & chronic muscle pain.
Vitamin D3 (Cholecalciferol) deficiencies can also be mistaken for medical conditions related to poor Calcium or Vitamin K intake, resulting in osteoporosis, impaired bone growth & mineralization, or reduced muscular contractions. Hypercalcemia can also be caused by over-consumption of protein, leading to an acidic state, which leeches Calcium into the bloodstream to buffer serum acidity levels.
Moderate Vitamin D3 (Cholecalciferol) deficiencies can be mistaken for Androgenetic Alopecia, worsened by the use of DHT-derivates like Masteron, Primobolan, Anavar, Winstrol & Proviron. However, Vitamin D3 (Cholecalciferol) deficiencies can also be mistaken for poor dietary or supplemental Vitamin B7 (Biotin), Vitamin E (Tocopherols & Tocotrienols), Calcium, or Zinc intake. While adequate Vitamin B7 (Biotin), Vitamin D3 (Cholecalciferol), Vitamin E (Tocopherols & Tocotrienols), Calcium & Zinc intake can’t really prevent hair loss induced by DHT-derivates in individuals who are prone to Androgenetic Alopecia, it can preserve hair and promote hair re-growth when these compounds are discontinued.
Vitamin D3 (Cholecalciferol) deficiency is also mistaken for states of overtraining or Delayed Onset of Muscle Soreness (DOMS). Adequate intake allows bodybuilders, strength athletes, or fitness enthusiasts to train at maximum capacity without becoming (overly) sore the days after training. Symptoms of depression might also indicate reduced Serotonin or Dopamine concentrations, which are altered by Trenbolone, Cabergoline, or Pramipexole. In this case, supplemental 5-HTP or discontinuation of Trenbolone, Cabergoline, or Pramipexole is advised!
Poor protein & collagen intake is also associated with reduced wound healing, although this is very unlikely with bodybuilders, strength athletes, or fitness enthusiasts. During the offseason, supplemental Vitamin D3 (Cholecalciferol) becomes very important when reaching a higher body weight and sleep apnea becomes a possibility. Sufficient Vitamin D3 (Cholecalciferol) levels were shown to reduce or prevent obstructive sleep apnea, caused by relatively high body weight, the rapid increase in body weight, or use of potent AAS like Nandrolone, Trenbolone, Anadrol, Superdrol & Halotestin.
Vitamin D3 (Cholecalciferol) also plays an essential role in the Hypothalamic-Pituitary-Testes-Axis (HPTA), increases sensitivity to Leutinizing Hormone (LH) & Follicle-Stimulating Hormone (FSH) as well as manages Leydig cell function & maintains healthy spermatogenesis. Adequate Vitamin E (Tocopherols & Tocotrienols), Vitamin D3 (Cholecalciferol), Magnesium & Zinc intake is essential before, during & after Post Cycle Therapy (PCT).
Foods rich in Vitamin D; salmon, sardines & tuna, although tanning or supplementation is often required to reach adequate Vitamin D3 (Cholecalciferol) levels.
Symptoms of deficiency include; poor conduction of electrical nerve-impulses, impaired immune system, muscle pain or weakness, visual disturbances, infertility or difficulty conceiving (due to oxidative stress within the testes) & reduced sense of wellbeing. Ataxia, a rare genetic disorder, can also cause Vitamin E deficiency. High Vitamin E (Tocopherols & Tocotrienols) intake can increase bleeding by reducing the blood’s ability to clot around the site of injury! Vitamin E (Tocopherols & Tocotrienols can also increase the effects of anticoagulant or antiplatelet medications; it’s also known to enhance the cholesterol-lowering effects of Niacin.
Vitamin E (Tocopherols & Tocotrienols) deficiencies can be mistaken for side-effects related to oral AAS (ab)use, resulting in increased elevated SGPT/ALT & SGOT/AST liver enzymes, skewed serum lipid levels; Vitamin E contributes to both liver enzyme & serum lipid management.
Infertility or difficulty conceiving is a common side-effect when using any Anabolic-Androgenic Steroids (AAS). However, adequate Vitamin E (Tocopherols & Tocotrienols) & Vitamin A (Beta-Carotene & Retinol), Zinc, Magnesium & Carnitine intake isn’t always sufficient to improve fertility when potent AAS are being used.
Vitamin E (Tocopherols & Tocotrienols) also plays an essential role in the Hypothalamic-Pituitary-Testes-Axis (HPTA), increases sensitivity to Luteinizing Hormone (LH) & Follicle-Stimulating Hormone (FSH) as well as manages Leydig cell function & maintains healthy spermatogenesis. Adequate Vitamin E (Tocopherols & Tocotrienols), Vitamin D3 (Cholecalciferol), Magnesium & Zinc intake is essential before, during & after Post Cycle Therapy (PCT).
Foods rich in Vitamin E (Tocopherols & Tocotrienols); sunflower seeds, almonds, whole grains, whole eggs, spinach, avocado & peanuts.
Vitamin K (Phylloquinone, K2 Menaquinone-4 & K2 Menaquinone-7)
Symptoms of deficiency (although rare) include; reduced coagulation (clotting ability) of the blood, sensitivity to bruising, bleeding gums, nosebleeds, heavy menstrual bleeding in women, impaired metabolism & thyroid production, osteoporosis, or impaired bone growth & mineralization, hypercalcemia & reduced muscular contractions.
Moderate Vitamin K (K1, K2 MK-4 & K2 MK-7) deficiencies can be mistakes for side-effects related to high blood pressure, induced by potent Anabolic-Androgenic Steroids (AAS) like Nandrolone, Trenbolone, Dianabol, Anadrol, Superdrol, or Halotestin. Chronically elevated blood pressure is known to induce spontaneous nose bleeds and impair clotting when injured. Blood pressure monitors can easily pinpoint the cause of abnormal bleeding. High Vitamin E (Tocopherols & Tocotrienols) intake can increase bleeding by reducing the blood’s ability to clot around the site of injury!
Impaired metabolism & thyroid output can also be a side-effect of prolonged Growth Hormone use, effectively increasing T4 to T3 conversion until serum T4 levels eventually deplete. Insufficient dietary intake of Iodine, Selenium, or Vitamin K, chronic restricted caloric intake during a cutting phase or contest prep, further compounds with increased caloric expenditure by performing hours of cardio daily. All these cases tremendously impact metabolism negatively!
Vitamin K (K1, K2 MK-4 & K2 MK-7) deficiencies can also be mistaken for medical conditions related to inadequate Calcium, Magnesium, or Vitamin D3 (Cholecalciferol) intake, resulting in osteoporosis, impaired bone growth & demineralization, or reduced muscular contractions. Hypercalcemia can also be caused by over-consumption of protein leading to an acidic state, which leaches Calcium into the bloodstream to buffer serum acidity levels.
Foods rich in Vitamin K1 Phylloquinone; kale, spinach, natto, parsley, broccoli & brussels sprouts, beet, turnip & collard greens. Matcha green tea & natto (Japanese fermented soybeans) contain high amounts of Vitamin K1.
Vitamin K2 Menaquinone-4 & 7 (MK-4 & MK-7) is naturally synthesized in the intestinal tract by bacteria. The most important genera of intestinal flora that produce Vitamin K2 Menaquinone-4 & 7 (MK-4 & MK-7) are Bacteroides & Bifidobacteria. They can also be found in some animal products, including; milk & cheese. Deficiencies of Vitamin K2 MK-4 & MK-7 can be caused by changes in the gut microbiome, anti-biotic medications, overuse of oregano oil extracts, or garlic oil extract; both have anti-bacterial & anti-microbial properties.
Vitamin K3 Menadione is artificially produced and was linked to liver damage & destruction of Red Blood Cells (RBCs) in humans subjects. However, it wasn’t demonstrated to be harmful to livestock or pets. Vitamin K3 is still added to poultry & pig feed and commercial pet foods for dogs & cats. Animals convert synthetic Vitamin K3 into K2 within the liver.
In the context of nutrition; a mineral is a chemical element required as an essential nutrient necessary for bodily functions. However, even though the four major structural elements Oxygen, Hydrogen, Carbon & Nitrogen, compose approximately 96% of the weight of the human body, they are not included on the lists of required nutrient minerals. These four elements are often called the major minerals (macrominerals), while the minor minerals (trace elements or minerals) are essential for many biochemical processes.
Electrolytes are minerals that carry an electrical charge. They’re vital for health, performance, and survival. Electrolytes spark cell function throughout the body. They support hydration and help the body produce energy. Electrolytes are responsible for stimulating muscle contractions and regulating glycogen storage in the liver, brain, and skeletal muscle.
Calcium
Symptoms of deficiency include; osteoporosis, impaired bone growth & mineralization, reduced muscular contractions & impaired / compromised functioning of the heart & nerves. Calcium deficiencies can be caused by poor dietary or supplemental intake of Vitamin D3 (Cholecalciferol) & Vitamin K1, K2 MK-4 & K2 MK-7, which contribute to Calcium absorption & transportation into bones, teeth, nerves, skeletal & cardiac muscle tissue. These conditions are generally classified as hypocalcemia, which may result in confusion or memory loss, muscle spasms or cramping, peripheral neuropathy/paresthesia (numbness, prickling, or tingling in hands or feet) & impaired hair, nail & skin growth as well as depression.
When Calcium intake is insufficient during the formation of permanent adult teeth during the early stages of puberty, the teeth become porous and are subject to plaque or discoloration. Calcium in the saliva can remineralize or demineralize teeth to a certain extent, which highly depends on the saliva’s Calcium concentration; limiting acidic foods improves the remineralization process. Children might also not reach their full height potential due to Calcium deficiency, limiting bone growth until growth plates close.
Calcium deficiencies can be mistaken for medical conditions related to poor Magnesium, Vitamin D3, or Vitamin K intake, resulting in osteoporosis, impaired bone growth & mineralization, or reduced muscular contractions. Calcium deficiencies can also be mistaken for side-effects related to Caffeine, Ephedrine, Clenbuterol, or inadequate Taurine / Electrolyte intake, resulting in muscle spasms or cramping. Alarmingly low blood glucose levels due to overuse of Insulin, also result in numbness or tingling in the hands, feet, or face.
Overuse of loop-diuretics like Furosemide (Lasix) or Torsemide (Demadex) can significantly deplete serum Calcium levels besides Sodium, Potassium & Magnesium levels. This can result in (temporary) cramping & arrhythmias. Hydrochlorothiazide (HCTZ), Dyazide & Moduretic enable Calcium re-uptake in the kidneys; these medications are sometimes prescribed in combination with Calcium Channel Blockers (CCBs) like Amlodipine (Norvasc) or Bepridil (Vascor) for blood pressure management. High Calcium intake & daily HCTZ, Dyazide, Moduretic, or CCBs administrations for blood pressure management might lead to hypercalcemia or hyponatremia.
Moderate Calcium deficiencies can be mistaken for Androgenetic Alopecia, worsened by the use of DHT-derivates like Masteron, Primobolan, Anavar, Winstrol & Proviron. However, Calcium deficiencies can also be mistaken for poor dietary or supplemental Vitamin B7, D3, E, or Zinc intake. While adequate Vitamin B7 (Biotin), Vitamin D3 (Cholecalciferol), Vitamin E (Tocopherols & Tocotrienols), Calcium & Zinc intake can’t always prevent hair loss induced by DHT-derivates in individuals who are prone to Androgenetic Alopecia, it can preserve hair and promote hair re-growth when these compounds are discontinued.
Keep in mind that chronic hypercalcemia can contribute to plaque buildup inside the arteries or veins; when the body is in a state of chronic systemic inflammation and has skewed lipid levels, it’s advised to limit Calcium intake to food sources only. Supplemental Vitamin D3 (Cholecalciferol) & Vitamin K1, K2 MK-4 & K2 MK-7 promote Calcium absorption & transport into bones, teeth, nerves, skeletal & cardiac muscle tissue, preventing states of hypercalcemia in the bloodstream. If supplemental Calcium is required due to restricted dietary intake, then a slow-release Coral Calcium formulation is desired, as they generally don’t significantly elevate serum Calcium levels after administration. Apple Cider Vinegar tablets often contain Calcium as well; moderate dosages with meals slows gastric emptying, allowing for sustained release into the bloodstream.
Symptoms of deficiency generally encompass anemia’s or low Red Blood Cell (RBC) count, Hemoglobin & Hematocrit levels, including; fatigue, weakness, lethargy, impaired athletic performance & endurance, shortness of breath, headaches, dizziness, pale skin, or pale coloring of the inside of the lower eyelids, heart palpitations or arrhythmia’s as well as dry, brittle or damaged hair, nails & skin.
Iron deficiencies can be mistaken for states of overtraining or fatigue while training. Adequate intake allows athletes to train at maximum capacity until real overtraining occurs, and a deload or week of rest is required. For more information about progressive overload & deloading, read the Progressive Overload Principles, Intensity Techniques & Structuring a Deload with Examples Article. Iron deficiencies can also be mistaken for poor dietary Vitamin B2 (Riboflavin), Vitamin B9 (Folic Acid / Folate) & Vitamin B12 (Cobalamin) intake. Insufficient Vitamin C (Ascorbic Acid / Ascorbate) intake, which promotes Iron absorption in the intestinal tract, can also contribute to anemia.
Symptoms of anemia can also be caused by blood loss, depleting RBC, Hemoglobin, serum Iron & Ferritin levels. Stomach ulcers or intestinal bleeding due to high blood pressure, acid reflux, or the use of potent oral steroids like Anadrol, Superdrol, or Halotestin, can also lead to anemia and Iron deficiency.
Dietary Iron intake preferably comes from animal sources containing Heme-Iron, which is the most bioavailable Iron form. While all animal sources contain certain amounts of Heme-Iron, that which is found in beef or beef liver seems to be most readily absorbed, whereas Heme-Iron in fish is only found in low amount. Non-Heme plant-based Iron has low bioavailability, although absorption can be increased when combined with Vitamin C from fruits, vegetables, or through supplementation. Heme-Iron from animal meat sources and Vitamin C from fruits or supplements increases serum iron & ferritin levels the fastest. Allowing for sufficient and normal RBC production, which consequently increases Hematocrit! As a general rule, 1mg of dietary Iron requires 100mg of Vitamin C to be absorbed correctly; if you’re consuming 18-30mg iron per day, you’ll need another 2,000-3,500mg Vitamin C to promote absorption.
Foods rich in Iron: beef liver, bone marrow, mackerel, sardines, chia seeds, flax seeds, lentils, spinach, sesame seeds, olives & most beans.
Ferrous Iron Bisglycinate Chelate (Ferrochel) formulations are highly bioavailable Non-Heme Iron supplements, which are very potent without additional Vitamin C to promote absorption in the intestinal tract! Heme-Iron generally isn’t available in supplemental form and can only be acquired through animal food sources.
Symptoms of deficiency (although rare) include; mental disorders (apathy, delirium, depression, ADHD, anxiety & insomnia), osteoporosis, impaired bone growth & mineralization, reduced muscular contractions, spasms or cramping, impaired or compromised functioning of the heart & nerves, irregular heartbeat or arrhythmia’s, fatigue or muscle weakness, high blood pressure, impaired Insulin sensitivity and worsening of pre-existing Asthma’s. These conditions are generally classified as hypomagnesemia.
The majority of Magnesium present in the body is bound to proteins or stored in the skeleton. Bone contains about half of the body’s Magnesium as it’s necessary to form bone and teeth and essential for normal nerve and muscle function.
Magnesium also plays an important role in the metabolism of Calcium and Potassium. The amount of magnesium absorption highly depends on how much the body needs; otherwise, Magnesium remains in the intestinal tract and acts as a mild laxative. A straightforward method to assess how much Magnesium your body requires is by slowly increasing supplemental intake until you get loose stool or diarrhea. After which, you simply reduce the dose until you no longer experience these side effects; that’s the optimal amount of dietary & supplemental Magnesium you can take every day!
Magnesium deficiencies can be mistaken for medical conditions related to poor Calcium, Vitamin D, or Vitamin K intake or absorption, resulting in osteoporosis, impaired bone growth & mineralization, or reduced muscular contractions. Magnesium deficiencies can also be mistaken for side-effects otherwise caused by Caffeine, Ephedrine, Clenbuterol, or insufficient Taurine or electrolyte intake, resulting in muscle spasms or cramping.
Magnesium deficiencies can also be mistaken for states of overtraining, fatigue while training or poor dietary or supplemental Sodium, Potassium, Phosphorous, or Vitamin B1 / Thiamin intake. Adequate intake allows athletes to train at maximum capacity until real overtraining occurs, and a deload or week of rest is required. For more information about progressive overload & deloading, read the Progressive Overload Principles, Intensity Techniques & Structuring a Deload with Examples Article.
Moderate magnesium deficiencies can be mistakes for side-effects related to high blood pressure, induced by potent AAS like Nandrolone, Trenbolone, Dianabol, Anadrol, Superdrol, or Halotestin. Chronically high blood pressure is known to induce spontaneous nose bleeds as well as reduced clotting when injured. A blood pressure monitor can quickly pinpoint the cause of abnormal bleeding, whether it’s due to high blood pressure or perhaps a clotting issue due to excessive Vitamin E (Tocopherols & Tocotrienols) intake or insufficient Vitamin K (K1, K2 MK-4 & K2 MK-7) intake.
Many different factors besides Magnesium deficiency can reduce Insulin sensitivity; adequate intake of Magnesium & Chromium eliminates 1 factor when Insulin resistance occurs during the offseason!
Overuse of loop-diuretics like Furosemide (Lasix) or Torsemide (Demadex) can significantly deplete serum Magnesium levels besides Sodium, Potassium & Calcium levels. This can result in (temporary) cramping & arrhythmias. Hydrochlorothiazide (HCTZ), Dyazide & Moduretic enable Magnesium re-uptake in the kidneys; these medications are sometimes prescribed in combination with Calcium Channel Blockers (CCBs) like Amlodipine (Norvasc) or Bepridil (Vascor) for blood pressure management. High Magnesium intake & daily HCTZ, Dyazide, Moduretic, or CCBs administrations for blood pressure management might lead to hypermagnesemia or hyponatremia.
Trenbolone has a particular relation to Magnesium deficiency symptoms. It can also induce mental disorders (apathy, depression, aggression, anxiety & insomnia), cramping, arrhythmias, broncho-constriction or asthmatic attacks & high blood pressure. Moderate Trenbolone dosages & sufficient-high Magnesium intake will prevent or reduce many of the known side-effects!
It’s relatively easy to get adequate amounts of Magnesium from your diet as it’s found in most foods like fruits, vegetables, nuts, and fish, all of which are commonly consumed by bodybuilders, strength athletes & fitness enthusiasts. To supply more Magnesium for better controlled eccentric contractions during your workout, consider using Magnesium Citrate, Glycinate, or BisGlycinate supplements, which are the most bioavailable forms of Magnesium.
Symptoms of deficiency (although extremely rare) include; osteoporosis, impaired bone growth & mineralization, loss of appetite, anxiety, irritability, fatigue or muscle weakness, and joint stiffness.
Almost 85% of the Phosphorus in the human body is stored in the skeleton, contributing to mineralization alongside Calcium & Magnesium. Similar to Calcium deficiencies, children who don’t consume adequate amounts of Phosphorus may impair growth patterns or tooth development. Vitamin D deficiency also contributes to Phosphorus deficiency.
Phosphorus deficiencies can be mistaken for medical conditions related to insufficient Calcium, Magnesium, Vitamin D, or Vitamin K intake, Resulting in osteoporosis, impaired bone growth & mineralization. Phosphorus deficiencies can also be mistaken for states of overtraining or fatigue while training and poor Vitamin B1 (Thiamin) intake. Adequate intake allows athletes to train at maximum capacity until real overtraining occurs, and a deload or week of rest is required. For more information about progressive overload & deloading, read the Progressive Overload Principles, Intensity Techniques & Structuring a Deload with Examples Article.
Phosphorus supplements aren’t readily available as deficiencies are rare. Especially when you eat animal meat sources daily, which contain a significant amount of Phosphorus per serving. Bodybuilders, strength athletes & fitness enthusiasts usually consume over 2-3x the Daily Recommended Intake (DRI) of 700mg Phosphorus per day, while many athletes consume well over the Upper Tolerable Limit (U/L) of 4,000mg Phosphorus per day, without any adverse side-effects.
Potassium (Kalium)
Symptoms of deficiency (relatively common among novice-intermediate athletes) include; lethargy, fatigue, muscle weakness, spasms or cramping, digestive issues, heart palpitations or arrhythmias, peripheral neuropathy or paresthesia (numbness, prickling, or tingling in hands or feet) & difficulty breathing.
On the opposite side, hyperkalemia can also cause cramping, heart palpitations, or arrhythmias. In severe cases, hyperkalemia can lead to heart attacks & death. Loop-diuretics, especially Furosemide (Lasix), Insulin & Albuterol (Salbutamol) can reduce dangerously high serum Potassium levels in a relatively short time-frame!
Potassium (Kalium) deficiencies can be mistaken for side-effects otherwise caused by Caffeine, Ephedrine, Clenbuterol, or insufficient Taurine or electrolyte intake, resulting in muscle spasms, cramping, or arrhythmias. Potassium (Kalium) deficiencies can also be mistaken for states of overtraining or fatigue while training, or poor electrolyte or Vitamin B1 (Thiamin) intake. Adequate intake allows athletes to train at maximum capacity until real overtraining occurs, and a deload or week of rest is required. For more information about progressive overload & deloading, read the Progressive Overload Principles, Intensity Techniques & Structuring a Deload with Examples Article. Alarmingly low blood glucose levels due to overuse of Insulin also results in numbness or tingling in the hands, feet, or face.
Overuse of loop-diuretics like Furosemide (Lasix) or Torsemide (Demadex) can significantly deplete serum Potassium levels besides Sodium, Magnesium & Calcium levels. This can result in (temporary) cramping & arrhythmias. Hydrochlorothiazide (HCTZ), Dyazide & Moduretic enable Potassium re-uptake in the kidneys; these medications are sometimes prescribed in combination with Calcium Channel Blockers (CCBs) like Amlodipine (Norvasc) or Bepridil (Vascor) for blood pressure management. High Potassium intake & daily HCTZ, Dyazide, Moduretic, or CCBs administrations for blood pressure management might lead to hyperkalemia or hyponatremia.
The US FDA limits over the counter (OTC) Potassium supplementation to 99mg per tablet. However, iodized low Sodium – Potassium salt formulations are readily available in most countries and contain between 50-99.9% Potassium Chloride and Iodine or Iodide.
Symptoms of deficiency (although rare) include; reduced muscular contractions & impaired / compromised functioning of the heart & nerves, fatigue, weakness, lethargy, impaired athletic performance & endurance, low blood volume & low blood pressure, muscle spasms, twitching or cramping, edema & irritability. These conditions are generally classified as hyponatremia; severe cases may result in nausea, vomiting, confusion, loss of consciousness, seizures & coma.
Hyponatremia can be caused by inadequate or restricted dietary Sodium intake, excessive sweating during activity, severe food poisoning resulting in vomiting, diarrhea & dehydration, overhydration, certain heart, kidney, or liver diseases, antidepressant & pain medications, adrenal gland disorders or hypothyroidism. Ecstasy (MDMA), a popular party-drug, might cause the user to overhydrate with water while losing large amounts of Sodium through sweating while dancing for hours at a time. Leading to hyponatremia & hyperthermia (high body temperature), which progresses into loss of consciousness if left neglected.
Overuse of diuretics can significantly deplete serum Sodium levels besides Potassium, Calcium & Magnesium levels, resulting in (temporary) cramping & arrhythmias. Spironolactone (Aldactone), Furosemide (Lasix), Torsemide (Demadex), Hydrochlorothiazide (HCTZ), Dyazide & Moduretic all promote Sodium excretion and might cause hyponatremia if abused.
Sodium (Natrium) deficiencies can be mistaken for side-effects otherwise caused by Caffeine, Ephedrine, Clenbuterol, or insufficient Taurine or electrolyte intake, resulting in muscle spasms or cramping as well as arrhythmias. Sodium (Natrium) deficiencies can also be mistaken for states of overtraining or fatigue while training, or poor electrolyte, or Vitamin B1 (Thiamin) intake. Adequate intake allows athletes to train at maximum capacity until real overtraining occurs, and a deload or week of rest is required. For more information about progressive overload & deloading, read the Progressive Overload Principles, Intensity Techniques & Structuring a Deload with Examples Article.
Hyponatremia or Hypernatremia can even be mistaken for elevated serum Estradiol levels through improper use of Aromatase Inhibitors (AIs), contributing to edema and perhaps irritability. Alarmingly low blood pressure due to overuse of diuretics or blood pressure medication can also result in dizziness, confusion, or loss of consciousness.
Foods rich in Sodium: pickles, bone broth, canned sardines & mackerel, cheese, whey & casein protein powder, and salt formulations.
Symptoms of deficiency (although rare) include; impaired immune function, impaired regulation of Sex-Hormones, fertility & libido, hair loss, reduced wound healing, decreased sense of smell & taste as well as the decline of cognition.
Zinc is distributed in trace amounts among all cells of the body, making it difficult to detect Zinc deficiencies through blood work. Since Zinc is recycled in the kidneys, a Zinc content hair analysis is a more accurate method to assess Zinc deficiencies.
Zinc & Copper use the same transporters for absorption; over-consumption or over-supplementation of Zinc or Copper can cause the other mineral’s deficiency. If the individual is deficient in both Zinc & Copper, then these mineral transporters are impaired or malfunctioning, leading to reduced absorption in the intestinal tract.
Zinc is essential for the proper functioning of the immune system, creation of new cells & DNA, and several healing processes, whether that’s healing from wounds, injuries, or intense workouts. Adequate Vitamin B7 (Biotin), Selenium & Zinc intake is particularly important when using Growth Hormone, Insulin-like Growth Factor-1 (IGF-1), or Insulin, as these PEDs promote cell proliferation, where DNA-synthesis requires additional Selenium & Zinc for cell formation & division, and the rapid formation of new skin cells and accelerated hair & nail growth, need more Vitamin B7 (Biotin) & Zinc than usual.
Zinc deficiencies can be mistaken for high or low serum Estradiol levels and high Prolactin levels, which can also negatively affect libido or cause erectile dysfunction. Improper use of AAS and Aromatase Inhibitors (AIs) or fertility medications like HCG or HMG, alters the balance between Sex-Hormones & Neuro-Steroids. Prolonged periods of caloric restriction also worsen libido & sex-drive; cognition might also reduce over time. Sufficient Zinc intake might be able to reduce or mitigate some of these symptoms while using PEDs in a caloric deficit!
Moderate Zinc deficiencies can be mistaken for Androgenetic Alopecia, worsened by the use of DHT-derivates like Masteron, Primobolan, Anavar, Winstrol & Proviron. However, Zinc deficiencies can also be mistaken for insufficient dietary or supplemental Vitamin B7 (Biotin), Vitamin D3 (Cholecalciferol), Vitamin E (Tocopherols & Tocotrienols), or Calcium intake. While adequate Vitamin B7 (Biotin), Vitamin D3 (Cholecalciferol), Vitamin E (Tocopherols & Tocotrienols), Calcium & Zinc intake can’t really prevent hair loss induced by DHT-derivates in individuals who are prone to Androgenetic Alopecia, it can preserve hair and promote hair re-growth when these compounds are discontinued.
Zinc also plays an essential role in the Hypothalamic-Pituitary-Testes-Axis (HPTA) & Hypothalamic-Pituitary-Adrenal-Axis (HPAA), increases sensitivity to Leutizinig Hormone (LH) & Follicle-Stimulating Hormone (FSH), and manages Leydig cell function & maintains healthy spermatogenesis. Adequate Vitamin E (Tocopherols & Tocotrienols), Vitamin D3, Magnesium & Zinc intake is very important before, during & after Post-Cycle Therapy (PCT).
Bodybuilders, strength athletes & fitness enthusiasts generally get sufficient amounts of Zinc from their diet and a generic multi-vitamin formulation. Supplementation is usually only required for drug-free athletes, athletes using peptides that promote cell proliferation, or during PCT.
Symptoms of deficiency (although rare and difficult to accurately diagnose) include; impaired immune system, low body temperature or increased perception of cold, skin disorders (bruising, inflammation or pale skin & sores), muscle soreness unrelated to strenuous exercise, anemia, pancytopenia, or ataxia as well as fatigue or lethargy. Copper deficiency can be hard to diagnose because the symptoms are similar to many other conditions & deficiencies. Testing total serum Copper concentrations alongside other mineral & vitamin serum tests might be required to assess which micro-nutrient deficiency is causing the symptoms.
Copper & Zinc use the same transporters for absorption; over-consumption or over-supplementation of Copper or Zinc can cause the other mineral’s deficiency. If the individual is deficient in both Copper & Zinc, then these mineral transporters are impaired or malfunctioning, leading to reduced absorption in the intestinal tract.
12 Cupro-enzymes of the body are highly dependent on Copper to function correctly. Tyrosinase produces Melanin, which is present in skin cells as well as hair. Copper deficiencies can affect a person’s hair color, leading to premature graying. Unlike the case with Vitamin B7 (Biotin), Vitamin D3 (Cholecalciferol), Vitamin E (Tocopherols & Tocotrienols), Calcium & Zinc deficiencies, Copper deficiencies have not been linked to hair loss or symptoms of Androgenetic Alopecia!
Copper deficiencies can be mistaken for states of overtraining or fatigue while training. Adequate intake allows athletes to train at maximum capacity until real overtraining occurs, and a deload or week of rest is required. For more information about progressive overload & deloading, read the Progressive Overload Principles, Intensity Techniques & Structuring a Deload with Examples Article. Copper deficiencies can also be mistaken for impaired thyroid function due to use of thyroid medication or inadequate dietary or supplemental Iodine, Selenium & Vitamin k intake, blood loss or insufficient dietary or supplemental Vitamin B12 & Iron intake, tiredness & impaired recovery due to prolonged caloric restriction as well as other micronutrient deficiencies.
Foods rich in Copper: beef liver, sesame seeds, cashew nuts, mushrooms, sunflower seeds, most beans, lentils & walnuts.
Symptoms of deficiency (although rare) include; osteoporosis, impaired bone growth & mineralization, low fertility or infertility, impaired wound healing, impaired glucose tolerance & abnormal metabolism of proteins, carbohydrates, fats & cholesterol. Manganese is a catalyst in many different enzymatic reactions in the body and allows for specific chemical formations to occur. Insufficient manganese levels impair the functioning of these enzymes, which can cause a diversity of symptoms or side-effects, often more commonly mistakes for other micro-nutrient deficiencies.
Iron-rich foods or supplements have been shown to lower Manganese absorption, while elevated Phosphorus & Calcium may also decrease manganese retention. High Manganese intake can have a neuro-toxic effect, resulting in psychological disturbances and impaired motor functions.
Manganese deficiencies can be mistaken for insufficient dietary or supplemental Calcium, Magnesium, or Vitamin K1, K2 MK-4 & K2 MK-7 intake, resulting in bone disorders. Manganese deficiencies can also be mistaken for inadequate dietary or supplemental Vitamin A (Beta-Carotene), Vitamin D3 (Cholecalciferol), Vitamin E (Tocopherols & Tocotrienols), Zinc & Selenium intake, which also negatively impact fertility. Infertility or difficulty conceiving is a common side-effect when using any AAS that downregulates the HPTA. However, adequate micro-nutrient intake is often not sufficient to improve fertility when potent AAS are being used. Restricted protein & collagen intake is also associated with reduced wound healing, although this is very unlikely with bodybuilders, strength athletes, or fitness enthusiasts.
Foods rich in manganese: quinoa, chia seeds, flax seeds, oats, rye, brown rice, spinach, pineapple & pumpkin seeds.
Symptoms of deficiency (although rare) include; impaired metabolism, low fertility or infertility, and reduced potential for hyperplasia due to impaired DNA-synthesis. The amount of Selenium in food sources is primarily determined by the quality and Selenium content of the soil plants grow in, which can further affect the Selenium content of animal food sources as they consume the plants that grow in Selenium rich or deficient soil. Rainfall, evaporation & pH levels and the use of particular fertilizers all affect Selenium concentration in soil. This makes Selenium deficiency more common in certain parts of the world. In most parts of Europe, China, New Zealand & Australia, the soil is considerably more deficient in Selenium than in the United States. There appears to be a wide variation in Selenium content in the soil of the Middle-East & Africa. Scientists have predicted that the effects of climate change will gradually decrease the soil’s Selenium concentrations in many parts of the world.
Selenium plays an integral part in the endocrine, immune & cardiovascular system. The thyroid gland has the highest concentration of Selenium of all the organs in the body, and the testicles also contain relatively high amounts of Selenium.
Selenium deficiencies can be mistaken for insufficient dietary or supplemental Vitamin A (Beta-Carotene), Vitamin D3 (Cholecalciferol), Vitamin E (Tocopherols & Tocotrienols), Zinc & Manganese intake, which also negatively impact fertility. Infertility or difficulty conceiving is a common side-effect when using potent AAS. However, adequate micro-nutrient intake is often insufficient to improve fertility when potent AAS are also being used. Adequate Vitamin A (Beta-Carotene), Vitamin D3 (Cholecalciferol), Vitamin E (Tocopherols & Tocotrienols), Zinc, Manganese & Selenium intake is essential before, during & after Post-Cycle Therapy (PCT).
Impaired metabolism & thyroid output can also be a side-effect of prolonged Growth Hormone use, effectively increasing T4 to T3 conversion until serum T4 levels eventually deplete. Insufficient dietary intake of Iodine, Selenium, or Vitamin K, chronic restricted caloric intake during a cutting phase or contest prep, further compounds with increased caloric expenditure by performing hours of cardio daily. All these cases tremendously impact metabolism negatively!
Adequate Vitamin B7 (Biotin), Selenium & Zinc intake is particularly important when using Growth Hormone, Insulin-like Growth Factor-1 (IGF-1), or Insulin, as these PEDs promote cell proliferation, where DNA-synthesis requires additional Selenium & Zinc for cell formation & division, and the rapid formation of new skin cells and accelerated hair & nail growth, need more Vitamin B7 (Biotin) & Zinc than usual.
Glutathione Peroxidase also requires Selenium to function correctly; serum Glutathione Peroxidase concentrations gradually decline due to a Selenium deficiency. Given the kidney, liver & heart health protective effects of Glutathione, which is especially important while using PEDs, adequate Selenium intake & supplemental N-Acetyl Cysteine (NAC), reduced oral Glutathione or injectable Glutathione use is advised!
Foods rich in Selenium: brazil nuts, cheese, flax seeds, tuna, shrimp, sardines, salmon, turkey, cod, pork, chicken & beef.
Symptoms of deficiency (although rare) mostly encompass tooth decay. Fluoride isn’t found in many food sources; some governments add Fluoride to the public water supply under the premise it reduces tooth decay & cavities. Similarly, many countries mandate their local food & beverage companies to add either Iodine or Iodide to table salt to prevent Goiter or impaired metabolism and add additional vitamins & minerals as fortification of popular food items.
Fluoxetine is the main Active Pharmaceutical Ingredient (API) of the antidepressant Prozac. Fluoxetine contains Fluoride, leading to conspiracy theories about governments aiming to suppress emotion & control the masses by adding Fluoride to drinking water. Canada, North & South America, Australia, China, most parts of Europe & Africa have Fluoridated tap water, although not every country has drinkable tap water. Some countries don’t add Fluoride artificially as the groundwater supply already contains some level of Fluoride, which isn’t filtered out.
When Fluoride intake is insufficient during the formation of permanent adult teeth during the early stages of puberty, the teeth become porous and are subject to decay, plaque, or discoloration. Fluoride in the saliva is able to prevent tooth decay to a certain extend, which highly depends on the Fluoride concentration of the saliva; limiting acidic foods & basic oral hygiene reduces or prevents further demineralization of the teeth.
Fluoride deficiencies can be mistaken for inadequate dietary or supplemental Calcium intake or cavities & decay due to poor dental hygiene.
Foods rich in Fluoride: raisins, tea, bananas & spinach.
Iodine
symptoms of deficiency include; impaired metabolism & reduced thyroid hormone levels, low heart rate, fatigue, lethargy, weakness or reduced recovery from workouts, and impaired wound healing.
Hypothyroidism can lead to Goiter (swelling of the thyroid gland), hair loss, low body temperature, increased perception of cold, dry & flaky skin, complications during pregnancy, body weight gain, learning difficulties & heavy or irregular periods.
Besides being relatively common in seafood, Iodine isn’t found in many food sources; many countries mandate their local food & beverage companies to add either Iodine or Iodide to table salt to prevent Goiter or impaired metabolism. Similarly, some governments add Fluoride to the public water supply under the premise it reduces tooth decay & cavities and add additional vitamins & minerals as fortification of popular food items.
Impaired metabolism & Thyroid output can also be a side-effect of prolonged Growth Hormone use, effectively increasing T4 to T3 conversion until serum T4 levels eventually deplete. Insufficient dietary intake of Iodine, Selenium, or Vitamin K, chronic restricted caloric intake during a cutting phase or contest prep, further compounds with increased caloric expenditure by performing hours of cardio daily. All these cases tremendously impact metabolism negatively!
Iodine deficiencies can be mistaken for insufficient dietary or supplemental Copper intake, resulting in reduced body temperature or increased cold perception. Iodine deficiencies can also be mistaken for states of overtraining or fatigue while training and poor dietary or supplemental Vitamin B1 (Thiamin), Vitamin B12 (Cobalamin), or Phosphorus intake. Adequate intake allows athletes to train at maximum capacity until real overtraining occurs, and a deload or week of rest is required. For more information about progressive overload & deloading, read the Progressive Overload Principles, Intensity Techniques & Structuring a Deload with Examples Article.
Symptoms of deficiency (although rare) include; impaired glucose tolerance, reduced Insulin sensitivity, peripheral neuropathy or paresthesia (numbness, prickling, or tingling in hands or feet) & confusion, or impaired coordination.
Consuming large doses of Chromium (over 1,000mcg) daily were proven to be toxic to the kidneys. The Dietary Reference Intake (DRI) for Chromium is 35mcg per day, while most Glucose Disposal Agents (GDAs) supplements contain 200-300mcg Chromium per serving. Although the Tolerable Upper Limit (U/L) for Chromium currently hasn’t been set by the National Institutes of Health, Office of Dietary Supplements. However, some researchers suggest that 1,000mcg per day should be considered the Tolerable Upper Limit (U/L). Studies have shown that excessive doses of Chromium may actually worsen Insulin sensitivity.
Many different factors besides Chromium deficiency can cause impaired glucose tolerance & reduced Insulin sensitivity. Sufficient Magnesium & Chromium intake eliminates 1 factor when Insulin resistance occurs during the offseason! While Chromium contributes to glucose homeostasis, it is not a supplement that lowers glucose below the established healthy reference ranges. Alarmingly low blood glucose levels are often due to overuse of Insulin, insufficient dietary or supplemental Vitamin B12 (Cobalamin), Calcium or Potassium intake, which can also result in numbness or tingling in the hands, feet, or face.
One of the most popular (and completely unnecessary) food supplements in the fitness industry is whey protein powder. Commonly used to get more protein in your diet, directly after your training session to cover the post-workout “anabolic window” or used as a high-protein flavoring agent for oatmeal or pancakes. It’s arguably the easiest way to get additional protein in as powdered whey dissolves relatively easily in water and doesn’t require any cooking or meal prep before consumption. In this article, we’ll look at the best options available and why most versions of whey protein should generally be avoided if you care about your appearance & physical development!
Whey Protein Powders
Originally a by-product of cheese production, whey protein is currently produced with 2 different separation methods. One method utilizes ion exchangers, which extract native whey protein from the whey stream, according to the surface charge characteristics of the whey molecules. This extraction method is known to create the purest whey protein dairy separations. It uses mild pH adjustments to activate and subsequently deactivate the attraction between the ion exchange resin and the protein molecules. While the proteins are bound to resin temporarily, the non-protein components of cow dairy are thoroughly washed from the reactor. Although strong acids & bases are used for the adjustment, the rise in pH levels is quite small and within the range commonly found in unprocessed foods. Changes in protein conformation within this acidity range are reversible and are not considered to denature the protein. Ion exchange is highly specific to native whey proteins and is generally more selective in which molecules are retained during the separation process.
Membrane filtration is the second method of whey protein separation and typically uses a combination of micro-filtration & ultra-filtration, which uses its molecular size as the basis for separating components from the whey stream. Pressure is applied across a membrane surface, which forces smaller molecules through the membrane while larger molecules are retained. Compared to the ion exchanger method of separation, membrane filtration is somewhat less selective allowing any molecule to be retained within the size range. This means that whey proteins produced by membrane filtration contain a significant amount of casein proteins, which have a larger molecule size, less complete amino acid profile, and less Branched-Chain Amino Acids (BCAAs) within.
Whey proteins have very high bioavailability compared to food and are quickly absorbed into the body. They also have a relatively high concentration of BCAAs, which are essential for the repair & growth of muscle tissue. Whey protein isolates are also widely used in infant breast milk formulas to provide amino acids for optimal growth & development. Whey isolates are also used as protein fortification for meal replacement bars, sports beverages, dairy products, extruded snacks & cereals, and many other food products.
Whey Concentrate
Whey protein concentrate is the cheapest and most common form of whey protein used in fitness nutrition supplements. Whey concentrates typically have a low (but still significant) amount of carbohydrates (lactose), fat & cholesterol.
It can be used post-workout as part of an offseason growth phase where calories don’t have to be restricted and the additional carbs & fats in the protein powder will provide additional calories for growth & recovery.
(Hydrolyzed) Whey Isolate
Whey protein isolate is a further processed form of whey by separating the whey stream components by the ion exchange method. Whey isolates contain a higher percentage of pure whey protein with a lower amount of carbohydrates, lactose, fat & cholesterol compared to whey concentrates. Isolates come in various grades, including hydrolyzed whey isolate, which virtually carb, lactose, fat & cholesterol free, but still contains trace amounts of non-protein components.
Isolate can be used either pre- or post-workout during a cutting phase where calories are restricted, and the consumer is merely looking to increase protein intake for recovery, with minimal additional calories to keep fat loss going.
Whey Hydrolysate
Whey protein hydrolysate has special application in sports medicine because its consumption allows amino acids to be absorbed by the body more rapidly than intact proteins, thus maximizing nutrient delivery to muscle tissues by bypassing the need for digestion. It has been partially digested with a Protease (Trypsin or Elastase), further increasing its bio-availability.
Whey hydrolysate only contains trace amounts of carbohydrates, lactose, fat & cholesterol and doesn’t use any flavoring agents, unlike commonly added to concentrate & isolate formulations. Whey hydrolysate is the most soluble of all whey protein powders and is always sold unflavored. Unfortunately, it’s not readily available due to its bitter taste!
Hydrolysate is best used as part of an intra-workout shake as it digests very rapidly. In order to cause a more stable rate of absorption, hydrolysates can be consumed over the course of 1-1.5 hours, which allows muscle tissue to absorb the amino acids without the excess being converted to glucose through gluconeogenesis within the liver. While all whey proteins are subject to gluconeogenesis as they’re more easily absorbed compared to food sources of protein, which require digestion of several hours, whey hydrolysate appears to cause the most gluconeogenesis of all whey protein variations due to its rapid absorption into the bloodstream. If you don’t space the consumption of hydrolysate out over the course of an hour or two, or combine it with food to slow gastric emptying, a large portion will be converted into glucose, making it a very expensive form of sugar…
Hydrolyzed Caseinate
Casein protein is often used in coffee creamers, soups, toppings, thickening agents, or food stabilizers. Casein easily dissolves & disperses into the water, making it as soluble as hydrolyzed whey protein. However, unlike hydrolysate, the casein molecules can form a gel or clot inside the stomach, slowing it’s digestion and providing a more sustained release of amino acids into the bloodstream. This makes casein more suitable as pre-workout nutrition, slowly releasing proteins while you’re training and a few hours afterward. In supplemental form, it’s available as hydrolyzed caseinate, which has been partially digested with a protease (Trypsin, Caseinase, or Elastase), further increasing it’s bio-availability.
Similar to whey hydrolysate, hydrolyzed caseinate takes bitter, and flavoring agents are often added to mask its natural taste. Caseinate comes either as sodium-caseinate or calcium-caseinate, often used to increase the calcium content of processed foods. Sodium-caseinate is used for most hydrolyzed protein formulations, making its sodium content the highest of all protein powders!
Collagen Protein Powders
Besides dairy-based protein powders, several other protein powders are available in the supplement industry. Animal sources are used to create protein powders as well, where bovine (beef) sources are seen to be preferred as they have a much higher glycine to methionine ratio compare to whey proteins. Bodybuilders, strength athletes & fitness enthusiasts usually eat a lot of muscle-meat in their diet, which contains methionine predominantly. High dietary methionine can deplete glycine levels during a process known as methylation.
There is no consensus of an optimal glycine to methionine ratio. Coach Steve has been following a ratio of 2:1, which improved tendons & ligament health tremendously. Results become very noticeable within several months of supplementing with bovine protein powders compared to using whey proteins before!
Collagen is the most important & abundant protein in connective tissue, skin & bones. The body contains more collagen compared to any other type of protein. When your diet lacks sufficient amounts of collagen, the skin will become wrinkly, and the connective tissue will weaken to the point of increased risk of injury. In severe cases, collagen deficiency can lead to osteoporosis.
There are 5 main kinds of collagen; some are available in supplement form, although the body can synthesize most collagens from dietary collagen sources or Essential Amino Acids (EAAs). Below is a list of collagen types that are found is specific human tissue(s), and the corresponding dietary source to supply that particular collagen type: • Collagen Type 1: Skin, Tendon, Vasculature, Organs & Bone. White fish & beef are the best dietary source of Collagen Type 1. • Collagen Type 2: Cartilage. Chicken Bone Broth is the best dietary source of Collagen Type 2. • Collagen Type 3: Connective Tissue (Reticulate Fibers). Beef is the best dietary source of Collagen Type 3. • Collagen Type 4: Basement Membrane in Skin, Respiratory Tract & Gastrointestinal Tract. Eggs are the best dietary source of Collagen Type 4. • Collagen Type 5: Cell Surfaces, Hair & Placenta.
Beef Collagen Peptides Type 1 & 3
Bovine collagen is often hydrolyzed from their skin, joints, or tougher meats, which is left over from the meat extraction process. The bovine hide, tendons, cartilage & meat left-overs are boiled for a prolonged period of time until they are reduced to a thick liquid, which is then purified with membrane filtration methods until only the collagen proteins remain. After the separation of proteins, a protease is added to hydrolyze the collagen into more bio-available peptides, which are easier digested & absorbed when consumed in supplemental form.
Bovine gelatin produced from their bones, which is are also left over from the meat extraction process. The bones are boiled for a long time until they are reduced to a gelatinous liquid, which is then purified with membrane filtration methods until only the gelatin proteins remain. However, unlike with bovine collagen, gelatin isn’t hydrolyzed. During the production process, no protease is added to increase the bio-availability of the collage powders. This makes bovine collagen peptides more readily absorbed compared to bovine gelatin.
In terms of health benefits, both collagen & gelatin mostly consist of the same amino acids and should yield similar protein synthesis in skin & connective tissue after consumption. Some athletes notice that hydrolyzed collagen peptides are easier on their intestinal tract compared to gelatin. Coach Steve found that combining both bovine protein powders in a 1:1 ratio provides the best benefits regarding muscle recovery & growth, given the bovine protein is supplemented around the workout.
Another added benefit of collagen & gelatin powder is these supplements don’t contain any carbohydrates, fat, or cholesterol, making it suitable to be used either offseason or during a cutting phase!
Some people aren’t able to eat beef due to religious beliefs (Hindus) or as part of their vegetarian restrictions (Pescatarians) but can eat fish to get adequate protein in their diet. They can consider using hydrolyzed fish collagen protein to get supplement additional collagen to their diet.
Coach Steve likes to warn you ahead of time; this kind of protein powder requires an acquired taste, it’s definitely not for everybody! Coach Steve prefers bovine collagen over fish collagen peptides, he hasn’t found a way to make it palatable in its raw powdered form…
Fish collagen peptides are best consumed when they’re mixed with oatmeal and maybe some banana (or Stevia), depending on the phase of your diet, as part of your post-workout meal. Coach Steve doesn’t recommend this supplement as part of a pre- or intra-workout nutrition protocol, due to its taste and how it sits in your stomach. If you can stand the taste, post-workout mixed with oatmeal to slow digestion and mask the flavor seems to be acceptable for most people.
Remember that fish doesn’t contain collagen type 3, so you’ll lose the benefits for connective tissue when you decide to take fish collagen over beef collagen.
Plant-Based Protein Powders
Besides whey & animal protein powders, several plant-based protein powders are available on the market as well. Mostly aimed towards vegetarians, these products require several extraction processes to refine the protein content of plants, which are typically low in protein and generally have poor amino acid profiles. Soy & pea protein powders seem to be the most popular and are considered to have the best amino acid profile. However, there are many plant-based protein powders on the market, including; hemp, brown rice, pumpkin seed, sunflower seed, chia, as well as several blends consisting of different plant sources.
Micro-Nutrient Comparisons
I’ve included a few comparisons of the most commonly used protein powders that are readily available; the nutritional information was taken from unflavored versions. Keep in mind that Coach Steve is extremely limited by the nutritional information that’s provided by supplement companies. Most do not list the amino acid profile of their products, as well as the micro-nutrients contained within the protein powders. Coach Steve was able to find the amino acid profile for most of the protein powder variations, but this sheet is by no means accurate or complete. Consider it a tool to compare each type of protein powder or food source’s nutrition profiles to see which products complement your goals the best!
The top half of the sheet compares 10 protein powders to each other, ordered to their respective protein content. Below are 8 commonly used animal protein sources, so you can compare the amino acid profile & micro-nutrients.
While the bottom half lists the same protein sources again, the portions are increased to get around 100 grams worth of protein per serving. This results in a tremendous increase of caloric content for some of the protein powders or food sources, as some options have additional carbs & fats, which increase alongside their protein content.
Interestingly, 920g egg whites yield only 445 calories, compared to 525 calories from 140g whey concentrate; both give you approximately 100g protein! You can immediately see why food sources are always the better option; not only is the BCAA content of food relatively close to what’s available in protein powders, real food also gives you a wide range of micro-nutrients, which aren’t present in any of the protein powders!!
Collagen & plant-based protein powders are considerably low in essential BCAAs, especially compared to whey protein powder. However, they do contain equivalent amounts of glycine (especially collagens), making them a suitable supplement to be used to improve connective tissue!
Caseinate is very high in the amino acid tryptophan, which is the main building block for 5-Hydroxy-Tryptophan (5-HTP), a precursor to Serotonin. Serotonin contributes to an overall sense of wellbeing, improves sleep quality & suppresses appetite. This makes caseinate protein powders a suitable bedtime supplement! It’s also high in tyrosine, which helps with energy production during workouts, another reason why Coach Steve prefers to use hydrolyzed caseinate as part of a pre-workout formula!
Most of the Conditions Discussed in this Section will be in relation to People who Gravitate to the Fitness Industry. Individuals who enjoy Recreational or Competitive Body Building or simply fall in the “Gym Rat” Category. None of these Behaviors will directly cause Harm to the Body, but rather Indirect Harm through Positive Re-Enforcement of certain Behaviors that come along with Body Building or being involved with Fitness in General.
These Behaviors are then Combined with the Abuse of Performance Enhancing Drugs (PEDs) to acquire a certain Physique, which is often Developed to cover an Insecurity or Personality Disorder.
Obsessive-Compulsive Disorder (OCD)
Obsessive-Compulsive Disorder (OCD) is a Type of Mental Illness. People with OCD can either have Obsessive Thoughts & Urges or Compulsive & Repetitive Behaviors. Some People have both Obsessions & Compulsions, which can severely affect their Job, Education, Relationships as their Thoughts & Actions are beyond their Control.
Obsessive-Compulsive Habits might include performing a Task for a Certain Amount of Time, like washing your Hands 5 Times after touching something which you consider to be Dirty. Or the Desire to order your Wardrobe by Color, Size & Length after each Laundry Session.
Certain Classifications of OCD are the most Common Behavioral Disorder that Body Builders portray. Partially due to the Repetitiveness of the Actions needed to be Successful in Body Building; • Eating the same Meals • Performing Fasted Cardio • Training to Failure with Weights that could Potentially cause Injury • Taking a Boat Load of Supplements & PED’s Repeated Day after Day until the Body looks Aesthetically Pleasing!
The Re-Enforcement that comes with Performing these Minute Tasks on a Daily Basis, which all Contribute to a Larger Product of Developing Ones Physique to a certain Standard in Body Building, eventually turns into a Form of OCD and starts to Detract from other Aspects in Life. Relationships, Sources of Income, Education, Family, etc. All get put aside while the Body Builder or Fitness Enthusiast, carefully Focuses on the Tasks he or she can Control.
While you might feel Compulsively Forced to do these Tasks in a Certain Order and can’t perform one Task without Completing several (Important) Tasks Prior, before being able to Proceed to the next Tasks. Like eating a Pre-Workout Meal, followed by GH & Insulin Injections, followed by Pre-Workout Shake with Pre-Workout Supplements, followed by the Actual Workout with Post-Workout Nutrition right after to make use of the ever so Important “Anabolic Window” !!
Without Balance of Body Building and other Important Tasks like loving your Partner, earning Money to Pay Bills, Learning for Perpetual Self-Improvement (besides Body Building) and spending Time with your Parents, Siblings, etc. This OCD Behavior will completely consume the Body Builder or Fitness Enthusiast, until the point there’s only Body Building, and nothing but Body Building (and Bills)…
That being said, the Body Builders with Extreme Forms of OCD are usually the most Successful, at least in Terms of their Physical Development. If you learn to spread the OCD out over Relationships, Business, Self-Improvement & Family, then you can have Equal Success in most of these Aspects of Life, without really sacrificing one for the other.
You’ll need to allocate Time for each and use your OCD Tendencies on each Aspects of your Life, only for that Specific Time Slot. For Example; Work from 9AM to 5PM, Learn on the Job on your Bosses Time, Train from 5:30PM to 7PM, Relationship Time from 7:30PM till Bedtime and Allocate the Entire Saturday or Sunday for your Partner, Close Friends & Family.
During these Time Slots you don’t Overlap other Aspects, Focusing entirely on what you Allocated your Time for! This way you’ll never lose Balance and you’ll get everything done with Maximum Obsessive-Compulsive Disorder-like Efficiency, while keeping Positive Re-Enforcement going after you Perform each Minute Task for that Dopamine Reward!
Body Dysmorphic Disorder (BDD) / Bigorexia
Body Dysmorphic Disorder (BDD) or Body Dysmorphia is a Type of Mental Illness where a Person spends a lot of Time worrying about Flaws in their Appearance. These Flaws are often completely Unnoticeable to Others. It’s most common in Female Teenagers & Young Adults, but it can affect People of all Age Groups & Sexes.
People might worry about a Specific Area of their Face or Body, compare their Looks to Others (often to Famous or more Popular People of their Social Circle), spend a lot of Time looking in the Mirror or avoid them Altogether and go to Extraordinary Lengths to hide their Perceived Flaws. BDD usually leads to Depression, Self-Harm or Suicidal Thoughts or Actions.
This Disorder of Self-Reflection often leads to the Biggest Issues of Drug Abuse in Body Building. When you Suffer from “Bigorexia”, you never see yourself Big Enough and always compare yourself to People who you Imagine to be Bigger than you. The Boundaries in Relation to your Health get pushed aside as you slowly Spiral into Drug Abuse aiming to get Bigger & Bigger, usually until your Break Internally or Tear a few Muscles in the Process.
Supermodels or Divas have a similar Issue, while they don’t need to be the Biggest, they certainly need to be the Prettiest & Most Desired Person in the Room. Once their Looks are declining, often due to Age, Models & Diva’s will resort to Plastic Surgery, more Extravagant Dresses, more Extravagant Behavior, all to get People’s Attention & Validation. It usually gets worse over Time, resulting in “Attention Whore”-Type Behavior!
There isn’t really a Cure for Bigorexia or Body Dysmorphia, unless you take away all the Mirrors, Camera’s or anything else that can Contribute to the Warped Sense of your own Body Composition. When you’re never happy with your Appearance, always thinking you’re too Small or Smaller than other People, there’s an underlying Insecurity that Manifests itself by the Desire to be the Biggest Person in the Room at ALL TIME! This Insecurity needs to be addressed before you can take Charge of your BDD.
It takes a Strong & Dedicated Partner to help Body Builders with Bigorexia to stop in their Self-Destructive Behavior; Food Abuse, Drug Abuse, Over Training, OCD Tendencies, etc. As long as the Partner can Consistently Re-Assure them that they are indeed, Big Enough, Good Enough, Strong Enough, or anything else that Solidifies their Ego with Words, without the Self-Destructive Behavioral Problems, that will often be enough to reduce the Warped Self-Perception that comes along with Body Dysmorphia.
Social Anxiety Disorder (SAD)
The Defining Feature of Social Anxiety Disorder or Social Phobia, is intense Fear & Anxiety of being Judged, Negatively Evaluated or Rejected by others, often in a Social Setting or Performance Situation. People with Social Anxiety Disorder may also worry about their Acting or Appearing Visibly Anxious, or being Viewed as Stupid, Awkward or Boring. As a result, they often avoid Social Situations or Interactions with other People altogether.
Something People also Experience Strong Physical Symptoms; Rapid Heart Beat, Nausea, Sweating or Panic / Anxiety Attach when Confronted with a Social Situation. Although most People Recognize that their Fear is Excessive & Unreasonable, they often feel Powerless against their Anxiety, regarding how their being Perceived by Other People.
While it’s not very common among Recreational Body Builders & Gym Rats to suffer from SAD, as most Body Builders generally Enjoy the Attention they receive from Other People, especially when they perceive themselves to be Big, Ripped & Vascular.
Competitive Body Builder do sometimes Suffer from this Disorder as they’re Stepping on Stage to be Judged, according to their Physique and the Work they’ve done to bring a Certain Package to the Stage. Sometimes this Package is meant to be Competitive, and doesn’t necessarily Reflect how they prefer to Look, but rather bring a Package that can win the Show, based on the Judges Criteria. This often leads to Severe Social Anxiety as the Competitive Body Builder gets increasingly Fearful of not Winning or not Placing in the Top 3 or Top 5, considering they put an Incredible Amount of Effort into the Show for an Appearance that lasts, at most, 60 Minutes on Stage. I’ve seen Competitive Body Builders go from Extremely Confident, to Completely Introverted & Reclusive in the Matter of Minutes, after they’ve received a Comment from a Judge or Rival Competitor, which Completely Shattered their Ego in the Process. This often causes them to completely ruin their Physique with a Film of Water, from Stress, Doubts & Anxiety.
Competitive Body Building is the Most Subjective Sport you can Possibly Participate in, you need a Strong Mind & Unbreakable Confidence in order to be Competitive and allow yourself to be Judged & Compared to others.
Codependency Syndrome
Codependency is a Behavioral Condition in a Relationship where one Person enables another Person’s Addiction, Poor Mental Health, Immaturity, Irresponsibility or Under-Achievement. Among the Core Characteristics of Codependency is an Excessive Reliance on other People for Approval and a Sense of Identity.
Definitions of Codependency Syndrome vary, but it is generally Defined as a Sub-Clinical, Situational and/or an Episodic Behavioral Condition similar to that of Dependent Personality Disorder. The Term is less Individually Diagnostic and more Descriptive of a Relationship Dynamics.
In the Fitness Industry the Codependency Syndrome is often seen in the Coach-Client Relationship. Where the Client Hires a Coach they Admire and also seek Validation from, often slowly Requesting the Coach to Enable & Confirm their Self-Destructive Behavior of Drug Abuse & Poor Self-Reflection. Often the Codependent completely relies on the Enabler to Validate their Addiction, being able to Justify it because their Coach (Enabler) is recommending them to use certain PED’s during the Off Season or Contest Prep.
It’s an incredibly Weird Relationship Dynamic, as the Coach might not realize what’s going on until Full Codependency has been Irreversibly Established. At this Point the Client will rely on the Coach to Validate Decisions in other Aspects of their Lives, like Relationships, Finances, which Education to Choose, etc.
This is more common than you might think, People are lonely and are willing to pay to have an Enabler, Father Figure or Friend in their Lives…
Seeking Validation
While not a Diagnosed Mental Disorder, Seeking Reassurance or Validation is usually an Extension of Social Anxiety Disorder, where the Person Desperately needs Approval & Validation of Worth from other People.
Most Body Builders & People in the Fitness Industry Typically fall under this Umbrella of Behavioral Types, as they not only need Attention & Validation by their Peers of the Fitness Industry, they also require Constant Affirmation of their Vanity & Appearance in order to keep going with their OCD Tendencies to manage their Physique.
This Behavior is particularly noticeable on Instagram, Facebook, YouTube and other Social Media Platforms, where the reach to others far exceeds that of their Direct Social Circle. Nowadays People measure their Self-Worth in the Amount of Followers, Subscribers & Likes they receive, beside the Compliments, Selfie Requests and Stares they get from People in the Real Worlds.
It almost become an Addiction, where the Search for Validation by others becomes a Constant Necessity in their Lives. Consistently Posting Body Update Pictures, wearing revealing Clothes (even though the Weather doesn’t really permit it), obsessively giving others Compliments in order to get them in Return… I think most Body Builders don’t even realize they are doing it, as they’re all incredibly involved with their own Physical Development, thinking they’re doing it for themselves, when in Reality, they’re merely doing it for Validation.
The Constant need for Validation has lead the Majority of the People who make some sort of income from Social Media, to remain on Cycle the entire Year. As they feel they would lose Respect, Likes, Subscribers, Followers, etc. if they come off the Steroids and they lose their Impressive Looks in the Process. You can’t blame them for this as People in the Spotlight get Judged 24/7, going down to 50-75% of their usual Physique is always met with Scrutiny & Drama by the People who they constantly seek Validation from.
Thus they decide to stay on Steroids until they get a few Health Scares or Injuries, after which they’re forced to go Off Cycle, get Healthy and lose some, or most of their Shape in the Process. At that Point Social Anxiety Disorder might Manifest, causing them to disappear from Social Media Completely, at least until they Regain their old Physique back, which makes them seek Validation once again!
Gateway Abuse to other Drugs
To be Honest it’s more common for Body Builder to come from a Background of Recreational Drug use, then it is for them to start using Recreational Drugs after they’ve become Body Builders. People who Enjoyed going to Clubs or Festivals in their Younger Years, often Resort to Steroids and other PEDs earlier than those who we’re not Exposed to Party Drugs before they started Body Building. Most likely this is due to the Fact that the Recreational Drug user already make the Decision to take Illegal Substances in the Past and no longer sees Legality as an Obstacle. It could also be that these People simply have a reduced Respect for their own Body, depending on how they treated their own use of Recreational Drugs, either by Abusing them Frequently or Enjoying them Sparingly.
From what I’ve seen in my Years in the Fitness Industry, those with Past Experiences with Recreational Drugs, often resort to PEDs within the First Year of Training, which is way too early. It takes a few Years to Master Training & Nutrition, allowing you to make the Most out of a little Amount of PEDs, reducing the Negative Effects on your Health.
What I’ve also Noticed with “Retired” Recreational Drug users, is that Body Building or Fitness is just a Phase in their Lives, not a Passion. Much like Partying was a Phase, Body Building is now the new Phase and they’ll do anything to belong among the Fitness Crowd, as soon as they possibly can with the use of PEDs. They usually last 3-5 Years, at which Point they Realize that they didn’t Acquire the Skills or Work Ethic Required to Develop a Quality Physique. Which might not even be Possible due to Decline Health from Years of Recreational & Performance Enhancing Drug Abuse…
On the other Side, some Body Builders who got Injured or Suffering from Pain due to the Increasingly Demanding Workouts as you Progress in Size & Strength, might Resort to Marijuana, Kratom, NSAIDs, Pain Killers, Opiates, Sleeping Pills, etc. In order to numb the Pain or make Contest Prep more Tolerable. Since the Threshold of Legality has already been taking away by the Decision to use PEDs, turning to Recreational Drugs or Off-Label use of Medication can be the next Seemingly Logical Step for some Body Builders or Fitness Enthusiasts…
While it often starts with good Intentions, simply to suppress the Feeling of Pain, Hunger, Boredom, Depression, etc. it might lead to Frequent Use and Develop into Addiction of left Unmanaged.
In most Cases, there are Underlying Triggers for Addiction & Relapses, which usually requires the Supervision of a Medical Professional and a Sponsor to help the Person take control of the Addiction and allow them to recover!
DON’T LET BODY BUILDING OR THE LIFESTYLE CONSUME YOU!!
Science is often used as a Validation Point in order to implement certain Methods into your Body Building or Fitness Regime. YouTube is full of “Science Based” Instructional Videos that proclaim to have the Fastest, most Efficient, most Effective, Highest Results, least Side-Effects, etc. Methods, because a Specific Study confirms it.
However, a lot of these Studies, if not the Majority of them, have not been Performed on Athletes, especially Enhanced Body Builders and should thus first be Carefully Analyzed, before considered to be Valid & Applicable to your Individual Situation.
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Current Individual Situation of the Researcher
In order to assess the Applicability of a Specific Study, you’ll have to compare the Methods of Analysis to your own Current Situation. Meaning you’ll need to take your Personal Variables into Consideration: • Age • Sex • Status of Health; currently Healthy or suffering from a Specific & Comparable Disease Described in the Study • Medical Background; previously cured Health Conditions or Medications used. • Athletic Status; chosen Sport, Level of Development, Years Invested, Injuries Acquired, etc. • PED Status; currently Drug-Free or Enhanced? which PED’s you’re using or have used in the Past and how you respond to them as an Individual. • Medical Literacy; understanding of Vocabulary used and Knowledge Background required to interpret the Study.
Peer-Reviewed & Published Research, Study or Journal Attributes
Each Published Study has several Important Attributes, which are Crucial Validation Points in order to assess their Validity & Applicability: • Study Publication Date; Science changes every Day, older Studies are often Validated or Disproven / Invalidated with consecutive Studies performed with similar Variables & Parameters. Look for the most Recent Study Available on each Subject you’re Analyzing. • Sample Size; most Studies are performed with less than 100 People, meaning 1 Person’s Unique Variation can change the Results & Conclusion of the Study with several Percent. On a Study with 10-50 People, a 1 Person Deviation can change the Results with 2-10%. A Study with a Sample Size of 1,000 People or more, requires at least 10 People for a 1% Deviation, making the Results & Conclusion more Valid. FYI: 78,000,000 People are needed to express 1% of the Human Population on Earth! • Sample Size Traits; you’ll need to compare this to your Current Situation and see if the Individuals in the Study were selected by Parameters which apply to you as well. Ask yourself if you would be able to Join & Contribute to the Study Sample Group? • Subjects; was the Study performed on Specific Tissues In-Vitro, on Mice or Rats with Specific Gene-Mutations, on other Animals or on Humans, either Healthy or with Specific Illnesses or Medical Complications? These Variables are Particularly Important when it comes to Gene Transcription, which is Mediated by the Androgen Receptors. Results vary vastly between Species and Various Co-Factors need to be Considered. • Applicant / Client; who was the Main Financier to support the Study? As the Supplement Industry grow and more Niche Products came to Market, specific Studies were performed to Validate Claims made as Unique Selling Points for each Product. The Results of these Studies were often Manipulated or Completely Fabricated in order to sell Products. Always make sure the Studies were performed without Financial Backing or Interest. Many Pharmaceutical Products that passed FDA Approval also had Financial Backing during the Research Process, prior to Approval. Please keep that in mind! • References; these are often included to Validate Claims, give Credit or used as a Quotation of Results. If the Study only includes References that Support their Results & Conclusion and doesn’t include Studies with opposing Results for further Discussion, then the Study is Biased and often isn’t available to be Peer-Reviewed either. Articles are more likely to be Scientifically Valid if they are Peer-Reviewed & Approved before Publication, by Experts of the Field the Study was performed in.
Once you Analyze each Study Critically and learn how to Dissect the Results & Conclusion, in relation to your Current Situation, Knowledge & Experience in Body Building or Fitness, you’ll find that most Studies or Journals fall short and were either not performed in their Entirety or Analyzed Correctly.
It’s up to you, the Researcher, to find Studies which are comparable to the Subject you’re trying to find Valid Information for and “Cherry-Pick” which Information is relevant to your Situation, composing your own Aggregation and forming your own Conclusion, based on perhaps 2-10 Studies performed on the Subject. This requires a tremendous amount of Time and Fundamental Understanding of each Subject, prior to researching Studies & Journals so you can Analyze them Critically!
PUBMED – US National Library of Medicine National Institutes of Health
Articles, Journals & Topics are published in their Entirety for Free or can be Purchased through another Website, some are Restricted to Medical Practitioners or Students and you’ll need to prove your Status in the Medical Field before you can access these Journals.
Published Abstracts usually contain the Objective, Method (of Analysis), Results & Conclusions of the Study. However, the Complete Study can sometimes be found at the bottom of the Abstract, either under their PMCID or DOI Links.
PubMed Research Example
While Researching the Health Impact of certain PEDs on the Brain, I came across several Studies, which all Documented a Specific Aspect of what I was looking for;
Can Serum Estrogen Levels within the Clinical Reference Range, Protect against Neuro-Toxicity, Neuronal Death / Decay & Brain Damage, when Anabolic-Androgenic Steroids (AAS) are used at Supra-Physiological Doses?
I found the Following 3 Studies which helped my form my Conclusion of this Hypothesis:
Neuro-Protective Effects of Estrogens & Androgens in CNS Inflammation & Neuro-Degeneration.
Authors: Spence RD, Voskuhl RR. Publish Date: 24 December 2011 PubMed Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3616506/ This Study investigates the possibility of Neuro-Protective Effects of Estrogens & Androgens in relation to treatments for Multiple Sclerosis (MS) using Experimental Autoimmune Encephalomyelitis (EAE). This Study looks into Disease Protection Methods during EAE and clinical trials of MS.
Endogenous Estrogens & Androgens, treatments with Selective Estrogen Receptor Modulators (SERMs) were found to provide certain levels of disease protection in the EAE Models. NOTE: Most of the Sub-Studies that are part of this Study Aggregation were performed on Mice or older Women (over 50 Years Old). Although Estrogen was shown to have Neuro-Protective Effects in Multiple Sclerosis (Testosterone was not found to be Protective), it’s unclear if Estrogen is Neuro-Protective against Supra-Physiological Doses of Testosterone or other AAS.
Toxic Impact of Anabolic Androgenic Steroids in Primary Rat Cortical Cell Cultures.
Authors: Zelleroth S, Nylander E, Nyberg F, Gronbladh A, Hallberg M. Publish Date: 15 January 2019 PubMed Link: https://www.ncbi.nlm.nih.gov/pubmed/30500611 This Study investigated the Neuro-Toxic Effects of Testosterone, Nandrolone, Stanozolol & Trenbolone on Embryonic Rats. They were treated with increasing Concentrations of AAS for 24 Hours (Single-Dose) or 3 Days (Repeated Exposure). Cortical Cells were then Co-Treated with the Androgen-Receptor (AR) Antagonist Flutamide, to determine whether the Potential Adverse Effects observed were Mediated by the AR.
Single-Dose Exposure with Testosterone, Nandrolone & Trenbolone increased Lactate De-Hydrogenase (LDH) Release, indicating Tissue Damage, while no effect was detected with Stanozolol. Repeated Exposure resulted in LDH Release and affected Mitochondrial Function.
Testosterone, Nandrolone & Trenbolone caused their Toxic Effects by induction of Apoptosis (programmed Cell Death), while Stanozolol seemed to induce Necrosis (reduced Blood Flow induced Cell Death). Flutamide almost completely prevented AAS-induced Toxicity by maintaining Mitochondrial Function, Cellular Integrity & Inhibition of Apoptosis. NOTE: While this Study compared 4 Different Steroids to each other in order to assess their Neuro-Toxic Effects, Embryonic Rats aren’t really comparable to Fully Grown Athletic Human Adults. Embryonic Rats also don’t have the same Micro-Nutrient Intake as Human Athletes, which can contribute to Neuronal Health, Androgen Receptor Sensitivity, Density & Turn-Over and Knowledge to Maintain Serum Estrogens in the Reference Range in order to exert Neuro-Protection. Although Brain Cells might respond in a similar Fashion to certain AAS amongst all forms of Life, regardless of Level of Development & Intelligence. The fact that Testosterone converts to Estrogen, but the other Compounds do not convert to Estrogen, was not researched in this Study and not considered as a Variable in the Method of Analysis. Meaning we don’t know if the Lack of Estrogen, was exacerbating the Neuro-Toxicity or the AAS Studied. They only thing you can really conclude is that Flutamide might prevent Neuro-Toxic Effects of Testosterone, Nandrolone, Stanozolol & Trenbolone, but it might prevent Anabolism by blocking AR on Muscle Cells as well.
Cognitive Performance & Structural Brain Correlates in Long-Term Anabolic-Androgenic Steroid Exposed and Non-Exposed Weightlifters.
Authors: Bjornebekk A, Westlye LT, Walhovd KB, Jorstad ML, Sundseth OO, Fjell AM. Publish Date: May 2019 PubMed Link: https://www.ncbi.nlm.nih.gov/pubmed/31033318 This Study compares 84 AAS Enhanced (current or previous) Weightlifters with 69 Drug-Free Weightlifters by Testing their Fine Motor Speed, Speed of Processing, Learning & Memory, Working Memory, Executive Functioning and Problem Solving. The AAS Groups was separated into Short-Term & Long-Term AAS Exposure.
AAS-Exposed Weightlifters performed significantly worse on several Cognitive Domains, independent of Age, Education, Verbal IQ, and Exposure to other Drugs. Longer duration of AAS-use was associated with Poorer Memory Function. NOTE: While this Study is performed on a Large Group of People who are similar to Body Builders from an Athlete Perspective, where it falls short is including the Weightlifters Serum Estrogen Levels, Micro-Nutrient Sufficiency/Deficiency Levels, Cognitive Skills prior to taking AAS and most Importantly; which AAS were used in order to increase their Performance in Weightlifting.
Conclusion
Based on these 3 Studies and several other Studies & Journals I’ve Analyzed in my Research, I’ve come to the Conclusion that there’s currently no Scientific Proof that Serum Estrogen Levels within the Reference Range can Protect Against Neuron Death / Decay from Supra-Physiological Dosages of Testosterone or other Steroids AND I’ve come to the Conclusion that there’s no Scientific Proof that Supra-Physiological Dosages of Testosterone, or other Bio-Identical Hormones (DHT, DHEA, Pregnenolone), alongside Serum Estrogen Levels within the Clinical Reference Range, cause Neuro-Toxicity or Neuronal Death / Decay in Human Adults.
That being said, the Science is Extremely Limited as of 2020! The only useful Take-Away from Hours of Research and Analysis, is that Aromatase Inhibitors need to be used Sparingly AND Serum Estrogen Levels need to be Maintained within the Reference Range, as Low Levels of Estrogen certainly contribute to Neuronal Death / Decay, Bone-Demineralization, Loss of Empathy or Libido, Skin Dryness, etc. Regardless of the Amount of Bio-Identical Hormones (Testosterone, DHT, DHEA, Pregnenolone) or Synthetic AAS are Present in Serum.
Researching a Subject like Hyper-Trophy induced by Resistance Training or improving Protein Synthesis with the use of Meal Timing, BCAA, PEDs, Digestive Aids, etc. Will lead you down a Rabbit Hole of Mental Masturbation & Micro-Managed Brain Candy, which is often very Counter Productive to simply following the Basics; Heavy Lifting to Failure and Consuming 4-7 Meals per Day with Animal Protein Sources.
Resources for Research, Studies & Journals
Aggregation Websites that use Interpretations of Studies & Journals in order to provide unbiased Information about Supplements (and some PEDs) are usually a bit more Reliable for your Body Building Aspirations. You can use the Following Websites as a Credible Source for Information: • WebMD (Free): https://www.webmd.com/ • Examine (Partial Membership Site): http://examine.com/ • Consumer Lab (Membership Site): https://www.consumerlab.com/
Besides Searching for Studies on PubMed, you can use the following Websites to access Specific Research, Studies or Journals on a wide variety of Subjects: • Research Gate: https://www.researchgate.net/ • Science Direct: https://www.sciencedirect.com/ • Oxford Academic Journals: https://academic.oup.com/journals/pages/medicine_and_health • Google Scholar: https://scholar.google.com/ NOTE: Some Studies might be only be available in Preview Form and the Full Study can be Purchased & Licensed when Applicable. If you copy the Title of the Study and search for it in Google Docs Scholar, you can often find the Full Study as an Water-Marked Imaged PDF, meaning you won’t be able to Search within to Document, but at least you’ll get Access to the Full Study.
Facts / Black & White Answers
Science will always stay open to Interpretation and the “Facts” are often not as Black & White as some Studies make them appear to be. With the vast differences in Genetic Make-Up of Humans, I doubt there will ever be a Black & White answer to most Questions we ask ourselves in regards to Health & Fitness. In the end, it’s how your Body Responds to a certain Adjustment, you can use Science as 1 Part of your Decision Making Process before applying certain Methods or making decisions regarding the use of Specific Foods, Training Protocols, Supplements, PEDs, etc.
After Working with 100s of Body Builders of the Years, I can tell you that NOBODY ended up doing the exact same thing as another Body Builder. There are always Minor Nuances that work for a certain Person and not for another. Use Scientific Studies in order to make an Informed Decision, but don’t get Married to the Results of the Study, they’ll probably become Obsolete or Out Of Date a few Years down the Road.
Considering how much the Human Body Changes from Teens to Twenties to Thirties to Forties, etc. You’ll be changing your Protocols based on Newly Discovered Science as you Age and you get more Experience with your own Body as well!
The more you Learn and the most you Apply what you’ve Learned over the Years, the more Knowledge you Acquire with your own Body. You’ll find that some of the Studies & Scientific “Facts” Applied to your Past or Current Situation and gave you Varied Results, some more then others. While other Studies Proved certain Methods, Supplements, PEDs, Nutritional Strategies worked for the People (or Animals) Examined in that Study, but it didn’t work for you, it might even send you in the Wrong Direction and you end up Regressing in relation to Muscularity or Body Fat Stores.
In the end, the Scientific Information you find Online, is only a Valid as the Results you got from them. If it didn’t work for you, there’s absolutely ZERO NEED for you to Continue with that Particular “Proven” Method, as you’ve Proved to yourself that it’s clearly not the case in your Circumstance. However, if you applied Methods that were Proven to Work with Scientific Evidence and it also gave you Results, then you should atleast Dive into the Subject more and see which other Studies Support the Claims. Because you can always Enrich yourself with Additional Information and Apply what you’ve Learned along the way, in order get Optimize certain Methods and make them Completely Individualized & 100% Effective for yourself.
These are the ONLY Facts or Black & White Answers that Matter! They come from Trial & Error and your Experience. Don’t let certain Studies hold back your Potential to make the best Progress you can make, they’re only 1 Piece of the Puzzle. You’ll never be able to Finish the Puzzle of Body Building in your Life Time, but you can Piece Together 80-90% and get a Pretty Decent Picture for yourself & others to Enjoy, Admire and/or Draw Inspiration from!
Individual Body Building Experience over Decades > Peer-Reviewed Studies
For the body to function at its utmost peak performance, ALL electrolytes need to be consumed in the correct ratio’s & amounts, consistently on a daily basis. You’re constantly losing electrolytes through sweat or in urine and need to replenish them to keep the body’s electrolyte content stable!
You can find the iHerb Links for Recommended Supplements at the bottom of each Section. iHerb 5% Discount Code: DTV967 Affiliate Link: https://www.iherb.com/?rcode=DTV967
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Water & Hydration
First and foremost; it’s very important to understand that water plays a huge role in electrolyte management as it carries them alongside other nutrients through the body. There isn’t an easy formula to assess water intake; it can be anywhere between 300-1,000ml per 10kg of body weight, depending on how much the person sweats and the amount of activity they do daily. Coach Steve trains around 1,5 hours per day, 5 days per week, and performs daily 30min moderate-intensity fasted cardio sessions upon waking. Coach Steve also trains in a gym without air-conditioning, in a country that has 70-80% humidity and averages around 31 Celsius / 87 Fahrenheit. Needless to say; Coach Steve sweats buckets and loses a lot of electrolytes during his workouts!
Coach Steve drinks between 8-12 liters of water every day, depending on the body part trained and other activities during the day. Coach Steve’s weight fluctuates between 100kg at the end of a cutting phase or after fasting for a few days, to about 115-117kg at the peak of offseason.
An easy formula for bodybuilders, strength athletes or fitness enthusiasts that train and live under similar circumstances is 1 Liter water per 10kg or 22-25lbs of body weight!
Keep in mind that water intake varies highly from person to person. The main take-away of water intake is that it needs to be consistent throughout the day, so your kidneys can maintain a constant filtration rate. If you do not drink adequate amounts of water daily, the Pituitary Gland secretes Vasopressin, which causes the kidneys to conserve water and essentially stop the detoxification of the body!
Sodium (Natrium)
Contrary to popular belief, Sodium is required by the body in relatively large amounts. Most of the body’s Sodium is located in the blood and the fluid within and surrounding cells. Sodium regulates the fluids of the body and keeps them in homeostatic balance. It also plays a crucial role in healthy nerve and muscle function.
The body mostly obtains Sodium through food and loses it primarily in sweat and urine. However, it’s not easy to get adequate amounts of Sodium from your diet without the use of condiments, as unprocessed foods contain minimal amounts of Sodium. Unless you’re willing to compose your diet with a lot of pickles, eggs, shrimp & scallops, which will inadvertently increase dietary Cholesterol intake as well!
Healthy kidneys maintain a consistent sodium balance in the body by adjusting the amount that’s excreted in the urine as a response to the hormone Aldosterone. The body continually monitors blood volume and sodium concentration; consuming too little Sodium will signal the body to increase Aldosterone levels and prevent further Sodium loss. Elevated Aldosterone concentrations instruct the kidney to retain Sodium but continue to excrete Potassium to maintain blood volume.
When blood volume or Sodium concentration becomes too high, the heart, blood vessels, kidneys, and adrenal glands inhibit further Aldosterone release, which allows the kidneys to increase Sodium excretion, thus returning blood volume to baseline. This is the main reason why patients admitted to the hospital are placed on a Saline drip to prevent Aldosterone levels from rising severely and cause edema around the heart & organs, which can complicate medical conditions further!
Bodybuilders, strength athletes, and fitness enthusiasts should down-regulate Aldosterone levels by consuming Sodium in a slight surplus compared to what’s actually required. This means you will never hold excess Sodium from a cheat meal, as your body is continuously flushing it out through urine. In many cases, Sodium intake on a cheat or refeed day is less compared to weekdays, where Sodium intake is carefully monitored. Resulting in low Aldosterone concentrations throughout the week, which prevents unnecessary Sodium retention after a refeed or cheat meal.
Higher blood volume from consistent Sodium intake also means optimized nutrient delivery, needed for recovery, anabolism, fat loss, hormone production, etc. Depending on which Performance Enhancing Drugs (PED)s used; Cialis, Telmisartan, Lisinopril, or Nebivolol help control the additional blood volume and manage blood pressure effectively. These medications lower blood pressure by relaxing the arteries & veins, allowing more blood volume for optimal nutrient delivery to tissues all over the body!
The easiest way to get enough Sodium in daily is by using salt, preferably; Himalaya Pink Salt mixed with Iodized Table Salt in a 1:1 Ratio. Himalaya Pink Salt contains very little Iodine; whatever amount it does contain is most likely oxidized by prolonged exposure to the air. Himalaya Pink Salt is mined in Pakistan, crushed, packaged, and shipped, without any addition of Iodine to support healthy thyroid function. If you’re not consuming kelp, seaweed, egg yolks, shrimp, dairy products, or cranberry (juice) on a daily basis, you’re probably not getting sufficient amounts of Iodine. Mix Himalaya Pink Salt with Iodized Table Salt to get adequate amounts of Iodine. Keep in mind that this mixture will also increase the Sodium content and reduce the other 88 trace minerals in the condiment. Below is a table of mineral-content, per serving of Himalaya Pink Salt mixed with Iodized Table Salt in a 1:1 Ratio:
Most of the body’s Potassium is located inside the cells. Potassium is necessary for the normal functioning of cells, nerves, and muscles. The body must maintain the Potassium level in blood within a narrow range. Hyperkalemia is diagnosed as serum Potassium concentrations that are too high, while hypokalemia sees concentrations that are too low. Both conditions can result in serious consequences; muscle cramps & spasms, abnormal heart rhythm, even cardiac arrest. The body can use a vast reservoir of Potassium stored within cells to maintain a constant level of Potassium in the bloodstream; most of this Potassium reservoir is bound to carbohydrates in the form of intramuscular glycogen stores. Needless to say; these stores deplete while following a Ketogenic or Carnivore diet, although the liver also stores Potassium with glycogen, which is often sufficient to maintain serum Potassium concentrations.
It’s relatively easy to get adequate amounts of Potassium from most protein, carbs & fat sources as they all contain Potassium to a certain extend. Fruits, potatoes, avocado, spinach, beans, and coconut water are all high in Potassium. In order to store carbohydrates as glycogen within muscle or liver cells, around 10mg Potassium is utilized per 1g carbohydrates. When aiming to hold the maximum amount of glycogen possible during a peaking protocol before a contest or photoshoot, Potassium is often consumed in a surplus to prevent leaching from other surrounding tissues. This helps to maintain the overall Potassium balance between skeletal muscle and other cells of the body.
Sweet potatoes already contain a surplus in Potassium at almost 20mg per 1g of carbohydrates. On the opposite side, white rice only contains 1mg Potassium per 1g of carbs. When white rice is the predominant carbohydrate source during the offseason, it’s advised to supplement additional Potassium for adequate carbohydrate metabolism and glycogen storage.
Additional Potassium could come from spinach, where 150g spinach would cover 100g white rice and make up for the difference. 150g spinach contains around 840mg Potassium, which is plenty to cover the 6g carbs from 150g spinach and 80g carbs from 100g rice, providing a total of 926mg Potassium, well over 10mg potassium per 1g carbs contained within that meal!
Those who want to make Potassium intake even easier, instead of Iodized Table Salt, consider mixing Iodized Low Sodium Salt with Himalaya Pink Salt. in a 1:1 Ratio. You can also mix Iodized Table Salt with Nu-Salt in a 3:1 Ratio, as Nu-Salt doesn’t contain any additional Iodine. You’ll have to ensure you acquire it with Iodized Table Salt; the Iodine within Himalaya Pink Salt is mostly oxidized and not bioavailable!
It’s not required to increase your Potassium intake with these salt formulations dramatically. Coach Steve prefers an Iodized, 60% Potassium Chloride & 40% Sodium Chloride salt formula, usually found in the Diabetes or diet section of most grocery stores. Below is a table of mineral-content, per serving of Himalaya Pink Salt mixed with Iodized Low Sodium Salt in a 1:1 Ratio:
Sodium (mg)
Potassium (mg)
Magnesium (mg)
Calcium (mg)
Chloride (mg)
Iodine (mcg)
Himalaya Pink Salt (1g)
382.61
3.50
0.16
2.03
590.00
Iodized Low Sodium Salt (1g)
157.35
314.67
45.00
HPS:ILSS Mixed 1:1 (1g)
269.98
159.09
0.08
2.03
558.99
22.50
Quarter Teaspoon Mixed (1.5g)
404.94
238.63
0.12
3.04
838.49
33.75
Half Teaspoon Mixed (3g)
809.94
477.26
0.24
6.08
1676.97
67.50
Full Teaspoon Mixed (6g)
1619.87
954.51
0.48
12.15
3353.94
135.00
Below is a table of mineral-content, per serving of Iodized Table Salt with Nu-Salt in a 3:1 Ratio:
The majority of Magnesium in your body is bound to proteins or stored in the bones of your skeleton. About half of the body’s Magnesium is contained within bones or teeth; the other half is utilized in nerve and muscle function. Many enzymes in the body depend on Magnesium to function correctly, it also plays an essential role in the metabolism of Calcium and Potassium.
The amount of Magnesium your body absorbs highly depends on the amount it needs. Otherwise, Magnesium merely remains in the intestinal tract and acts as a mild laxative. An easy way to assess how much milligrams of Magnesium your body requires is by slowly increasing supplemental forms of Magnesium until you get loose stool or diarrhea. When that happens, you simply reduce the dose to the previous increment and continue on the optimal and absorbable amount of dietary & supplemental Magnesium you can have every day!
Magnesium is very beneficial for healthy blood pressure and intense hypertrophy training as it helps to relax the muscles after a hard contraction. Sufficient Magnesium intake helps lower the weight under tension, which is a large part of the hypertrophy signal for muscle growth! Bodybuilders, strength athletes, and fitness enthusiasts utilize a lot of Magnesium this way as the negative portion of the repetition should always be performed slower for additional Time Under Tension (TUT), compared to the explosive positive portion, where Calcium is used!
It’s relatively easy to get adequate amounts of Magnesium from your diet as contained within most popular food sources, including; fruits, vegetables, nuts, quinoa, oatmeal, and fish. These foods are commonly consumed by individuals who eat for performance. In order to supply more Magnesium for a better controlled eccentric contraction, consider adding Magnesium supplements. Magnesium Citrate, Glycinate, Bisglycinate are the most bioavailable forms. Coach Steve takes 200mg Magnesium Glycinate of Bisglycinate with each meal, up to 1,200mg supplemental Magnesium per day on top of 1,000mg dietary Magnesium.
About 99% of the body’s Calcium is stored within the skeleton. Skeletal muscle cells in particular also contain Calcium, where it is used during muscular contractions. Blood also has trace amounts of Calcium, where it contributes to vasodilation or vasoconstriction in conjunction with Magnesium. Calcium also regulates the blood’s acidity; high protein diets make the blood slightly acidic, which increases Calcium concentrations as a compensatory mechanism. Similar to Magnesium, Calcium is essential for the formation of bone and teeth, proper muscle contraction, and normal functioning of the heart.
The body precisely controls the amount of Calcium within bones, cells, and the bloodstream; it moves Calcium from bones into the blood as needed to regulate its pH balance. Athletes who don’t consume enough Calcium mobilize it from bones, which might lead to osteoporosis.
Parathyroid hormone secretes in response to serum Calcium concentrations; as Calcium levels in the bloodstream decrease, this parathyroid hormone stimulates bones to release Calcium and instructs the kidneys to excrete less Calcium in the urine. At the same time, parathyroid hormone also stimulates the digestive tract to absorb more Calcium.
Calcium is used in the concentric portion of muscular contraction by binding to the Troponin-C and Myosin proteins. This process changes the shape of these proteins, which generates a contraction. Magnesium competes with Calcium for these same binding locations and restores the shape of these proteins to relax the muscle!
Since the body carefully regulates serum Calcium concentrations by storing it in bones or allowing it to pass through skeletal muscle tissue freely, it’s advised not to consume too much dietary Calcium in a single sitting. If you require supplemental Calcium, consider using timed-release formulations coming from Coral or Shell Fish sources.
Before we discuss the ideal electrolyte ratio’s, let’s first look at the established Dietary Reference Intakes (DRI’S) and Upper Limits (ULs) to get an idea of what’s generally accepted as healthy electrolyte intake. In this article, we’ll use the DRI’s & ULs for men between 19 to 50 years of age: • Water: DRI; 3,700ml per day & UL: not established. • Sodium (Natrium): DRI; 1,500mg per day & UL; 2,300mg per day. • Potassium (Kalium): DRI; 4,700mg per day & UL; not established. • Magnesium: DRI; 420mg per day & UL; 350mg per day, which is lower than the DRI per day… • Calcium: DRI; 1,000mg per day & UL: 2,500mg per day.
Below are the electrolyte ratios, which Coach Steve has used successfully on himself and many of his clients. Please keep in mind that these ratios are merely an indication of productive electrolyte intake. You’ll have to make some adjustments based on your own needs, dietary intake, daily activity levels, and level of development: • Water: 500-1,000ml per 10kg or 22-25lbs of body weight. • Sodium(Natrium): 500mg per 1 liter water consumed per day. • Potassium (Kalium): 500mg per 10kg or 22-25lbs of body weight + 10mg per 1g carbohydrates consumed per day. • Magnesium: 100mg per 10kg or 22-25lbs of body weight + 10-15mg per minute spend training (on average). • Calcium: 100mg per 10kg or 22-25lbs of body weight + 5mg per minute spend training (on average).
Following these generally recommended guidelines for electrolyte intake, we can determine the ideal electrolyte ratios for carbohydrate diets or ketogenic diets in the breakdown below: • Carbohydrates: 2-2.5 Sodium : 5-5.5 Potassium : 1.5 Magnesium : 1 Calcium • Ketogenic: 2.5-3 Sodium : 4-4.5 Potassium : 2 Magnesium : 1-1.5 Calcium
Based on these generally recommended guidelines and ratios, a 100kg bodybuilder spending 90-100 minutes in the gym on average per session, 5x per week, and performs 30min cardio daily, which is about 101 minutes average gym-time per day. Eats a ketogenic diet with around 50g carbs, 150g fat, and 350g protein per day, needs the following electrolytes on a daily basis: • Water: around 10 liters • Sodium (Natrium): 5,000mg • Potassium (Kalium): 4,500-8,000mg • Magnesium: 2,015-2,522mg • Calcium: 1,505mg • Ratio: 2.9 Sodium : 4.7 Potassium : 1.5 Magnesium : 0.9 Calcium
Let’s say you’re a moderately active fitness enthusiast of 80kg that also spends 90 minutes in the gym on average per session, 5x per week, and eats around 250g carbs, 80g fats, and 250g protein per day, then consider the following electrolyte amounts and ratio: • Water: 5 liters • Sodium(Natrium): 2,500mg • Potassium(Kalium): 6,500mg • Magnesium: 1,443-1,764mg • Calcium: 1,121mg • Ratio: 2.1 Sodium : 5.5 Potassium : 1.5 Magnesium : 1 Calcium
Remember that these generally recommended electrolyte intakes and ratios still need careful adjustments to make it personalized and work for your unique situation!
Momentum is the single most Important aspect of Body Building or any Physique Transformation. While it’s nothing more than a String of Successful Days where you Accomplished everything your needed to do in order to reach your Goals, any Deviation from a Successful Day and you lose the Momentum and Productivity.
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A Simple Check-List for a Successful Day
Get 8 Hours or more of Quality Sleep every Night
This is usually where People Fail First; using Work as an excuse why they aren’t Sleeping enough. You recover from the Day, including your Insane Workouts, while you’re Sleeping. The deeper you Sleep, the better your Recover. This means turning off the Blue Light Sources 2 Hours before going to Bed, Sleeping in a Dark Room, waking by the Rising Sun (not the Alarm Clock), anything that allows you to follow the Circadian Rhythm every Day.
All Meals are Eaten at the Correct Times
These should all be Cooked by Yourself, either Pre-Made or Made Fresh on the Day of Consumption, preferably the Latter! Every Meal should contain Whole & Nutritious (Perishable) Foods that you can Digest & Absorb 100%. Any Food that causes Gas, Bloating, Indigestion, Acid Reflux, Lethargy, etc. should be eliminated through usage of a Food-Allergy Test or by following an Elimination Diet. Every Meal should contain a stable amount of Sodium, Potassium, Calcium & Magnesium for proper Cellular Function & Hydration. Phosphorous depends on the Protein Sources and doesn’t need to be Supplemented as each Protein Source digest at a different rate, often releasing Phosphorous at a constant pace. Supplements like Fish Oil, Apple Cider Vinegar, Ox Bile, Oregano Oil, R+ Alpha Lipoic Acid, Betaine HCL & Pepsin, Digestive Enzymes, etc. can be used to improve Digestion and keep your Stomach Flat when consuming Thousands of Calories Daily.
Water is Consumed in between Meals
In order to allow Stomach Acid to improve Digestion you should stop drinking Water 30 Minutes before & after Meals. This requires some Discipline and will be highly beneficial during the Offseason when Food Intake is High. Diet Drinks with Artificial Sweeteners should be avoided as they are known to Alter the Gut Micro-Biome and change Stomach Acidity, which can cause Acid Reflux / Gastro-Esophageal Reflux Disease (GERD) or worsen Pre-Existing Irritable Bowel Syndrome (IBS).
All Supplements & Oral PEDs are taken at the Correct Times & Correct Dosages
Some Supplements need to be taken before Meals, some after Meals, some only Upon Waking and others only before Bed. A 7 Day Medicine Cabinet with 4-6 Compartments per Day goes a long way at helping to keep your Supplement Intake consistent throughout the Day. Get a Pill Organizer that allows you to take Trays out for the Day, then you can bring them with you and never miss a Dose of Supplements. As a General Guideline; Medicines like Aromasin, Clenbuterol, Thyroid & Accutane or Amino-Acid Based Supplements like Creatine, Taurine, Carnitine & 5-HTP should all be taken upon Waking or in between Meals on an Empty Stomach to improve absorption. Micro-Nutrient like Multi-Vitamins, Magnesium, Vitamin D3 & Fish Oil based Supplements should be taken with Meals in order to slow down absorption and give prolonged release into the Bloodstream, in order for Maximum Assimilation into Tissues of the Body. Herbal Extracts like Ashwagandha, Boswellia, Citrus Bergamot & Red Yeast Rice often have different Methods of Administration, please consult the Labels before adding them to your Pill Organizer. Oral AAS can either be taken 1 Hour Pre-Workout for a Minor Boost in Performance, or Spaced equally throughout the Day at 8 Hour Intervals; upon Waking, around Lunch Time, before Bed. All taken on an Empty Stomach.
All Injections taken at the Correct Times & Correct Dosages
Injectable Performance Enhancing Drugs need to be Injected every Day, regardless of Ester or lack thereof, for the most Stable Blood Levels Possible. Preferably around 1-2 Hours before Working Out to enjoy the Highest Serum Concentration of the Day during the Workout as well as Post-Workout for Recovery Purposes. This is valid for Injectable Steroids, GH, IGF-1 or Fast-Acting Insulin (Humalog), which can also be taken Post-Workout in order to improve Recovery from the Post-WO Meals. Long-Acting Insulin (Lantus) should be take upon Waking as it takes around 12 Hours to Peak, allowing enough Time to consume 4-5 Meals before Serum Concentrations of Insulin are the Highest.
20-30 Minute Cardio Sessions are Performed ATLEAST 3x per Week
A small amount of Cardio is performed Year Round for Cardio-Vascular Health and to Strengthen your Heart in order to keep up with the Oxygen & Nutrient Demand of your Abnormal Surplus of Muscle Mass. A Secondary Benefit is that Cardio increases Digestion & Appetite, improves Serum Lipid Levels, increases VO2 Max during Strenuous Exercise and last but not least, helps to Maintain Body Fat Levels or reduce it. Obviously Cardio is increased while entering a Cutting Phase or Prepping for a Body Building Contest in order to increase Fat Loss & Metabolism further. During the Offseason you can do 20-30 Minutes of Cardio upon Waking on your Rest Days and Post-Workout after Arm Day if you follow a 5 Day Workout Split, or only on your Rest Days when you follow a 2 Day ON, 1 Day OFF on a Push-Pull-Legs Routine.
All Exercises & Sets are Performed to Perfection
Arguably the most difficult aspect of keeping your Momentum in Body Building as there’s many Factors that could impact your Workout Quality; Stress from Work or Relationships, Lack of Sleep, Reduced Calories, certain Exercises are in Use or under Maintenance, etc. Ideally you leave all the Issues that can ruin your Workout at the Door, including your Ego and aim for the Most Productivity during your Training Session. This means a Combination of Perfect Reps to Failure for a Perfect Set. These are Perfect Reps with Slow & Controlled Negative, Fast & Explosive Positive and an Isometric Contraction where Applicable. Keeping the Weights in Motion throughout the entire Performance of the Exercise to Failure, resting only shortly to catch your Breath in order to Ensure you get the Final Reps of the Set. The Hardest Part is maintaining the Tempo during the last few Reps when you’re close to Hitting Failure. No Bullshitting in between your Sets, no Chatting on Phone unless you get Paid to do so, no Staring at Hot Girls or Guys, etc. the only excuse you have to Rest longer than usual is when you need to take a Shit! Perfect Reps & Sets aimed at Progressive Overload, when you increased Weight or Reps on at least 2 of your Exercises you had a Successful Workout, otherwise you’re just Maintaining!
Momentum
When you’re Performed all these Small Tasks to Perfection, you have completed 1 Successful Day. This is where Momentum comes into Play and it’s up to you to String Weeks, Months or Years of Successful Days together in order to reach your Goals. You’ll almost have to become a Robot and leave the Emotional Decisions or Distractions out of the Small Tasks that need to be Performed each Day.
Besides Genetics & PEDs, MOMENTUM is what Turns Body Builders Professional!!
Every Successful Day that’s performed after the last Successful Day acts as a Multiplier and Strengthens the Efforts you put in during the Days prior. You actions will Compound and lead to more Dramatic Results as your perform them in Succession, to the Point where you’re making Positive Daily Changes or even HOURLY!
It’s up to you to put Everything in Place in order to have a String of Successful Days that last Months in Duration, with the only Exception being a Holiday where you can Deload both Mentally & Physically from your Insane Work Ethic. During your Holiday you enjoy a new Surroundings, new Foods, new Climate, new People, new Everything in order to Mentally Recharge & Re-Assess your Goals going forward. Sometimes you need to remove yourself from the Grind in order to take a Step Back and Observe what you’ve been doing, from a Distance.
This allows you Time to Review your Accomplishments, your Methods in trying to reach your Goals and how to progress further. All you have to do during your Holiday is prevent yourself from gaining Body Fat, I know this is very difficult, I’ve been Struggling with this for Years now. It’s either 100% Body Building or 100% Experiencing a new Country for the short amount of Time I’m there, when I see something Tasty, I’ll have it as I might never get the change again. Keep the Cardio in while Following an Intermittent Fasting Approach and you shouldn’t Gain too much Body Fat on Holiday!
Sacrifices
I often hear People talk about the Sacrifices they have to make, or the Unwillingness to make certain Sacrifices. Honestly it’s a Completely Wrong Attitude to Consider certain Restrictions to be a Sacrifice, if it doesn’t Contribute to your Goals, why are you doing it?
That goes for People in your Social Circle the most, do they contribute to your Goals or Detract from them? The best thing you can do for yourself, your Mental Well Being and your Success in attaining your Goals, is by removing the Negative People from your Life. If that’s your own Family Members, Partner, Work Colleagues or the typical Steroid Shouting “Fake-Natty” Gym Rats, remove them ALL from your Life.
A Non-Supportive Partner is the Most Toxic Person in your Social Circle, if they don’t support your Fitness Aspirations; Break Up & Move On!! It’s better to be Single than in a Relationship that prevents you from Growing. Non-Supportive Family Members or Work Colleagues can simply be ignored, no need to tell them that they’re Toxic unless they’re really Invasive into your Private Life, in which case you can tell them you don’t want any part in their Toxic Negativity. There are a lot of Headphones on the Market which allows you to block out the Meat Heads & Gym Rats, ones with Noise Cancelled seem to be most Effective!
Giving up certain Foods like Donuts, Pizza, Ice Cream, Cookies, etc. is only done to get lean during a Contest Prep or Cutting Phase. You don’t have to Eliminate them the entire Year, only when it’s time to get Shredded. If you can’t do that then I can Highly Recommend Power Lifting or Strong Man Sports, where you can eat a Calorie Surplus Year Round! As long as you’re meeting your Macro & Micro-Nutrient Requirements during the Offseason, you can add a few Cheat Meals or Snacks per Week. Preferably on Days where you trained a Body Part you’re trying to improve, those Benefit the most from a Calorie Surplus Post-Workout.
Consider your Choices to be the NEW STANDARD of LIVING! The more you Invest into Attaining your Goals, the most Satisfaction you’ll get out along the way and don’t need Compensation for the Foods & Relationships you’re choosing to Restrict / Limit in your Life!
The Only Limiting Factor you should keep in the back of your Head is your Health and perhaps Financial Means, so you save money to pay Bills, which have nothing to do with your Fitness Aspirations.
Health is Expensive; Quality Food, Membership at Quality Gym, Quality Supplements, Pharmaceutical Grade PEDs, Quality Mattress, Quality Gourmet Cheat Meals with your Partner or Friends, etc. It all adds up, only you can decide which Expenses are worth the Money given your Financial Means. Personally I don’t save money on ANYTHING that contributes to my Health, I’d rather work Harder and order to make more Money or reduce my Expenses by going back to a Cruise Dose, requiring less Food, Supplements & PEDs during that Time Period.
Detractors
Feelings like Hunger, Lethargy, Anger, Frustration, Unhappiness, etc. have to be Suppressed enough not to detract from your Goals. As a Coach I’ve seen most Clients Fail at one Point or Another, where Hunger & Lethargy somehow Justifies eating off the Diet when trying to get Lean. Or Frustration & Unhappiness Prevents them from Training at Maximum Intensity because the never learned to Enjoy the Process of Suffering to reach a certain Goal.
This is why I’m always Hesitant to Accept First Competitors as Clients if they didn’t put a few Solid Years of Training in, prior to attempting to Content Prep. You need to learn how to Train through Adversity besides Calorie Restrictions. When you’ve been Training for a few Years you’ve undoubtedly Experienced some Stress or Hardship in the meantime, sticking to the Training Regime in Hard Times builds Character that’s absolutely required during Contest Prep. Even a 5.5 Day Fast isn’t really enough to assess a Person’s Dedication to be Honest, 5.5 Days of feeling like Garbage doesn’t come close to 8 Weeks of feeling like Garbage at the end of Prep.
Training Injuries can really offset the Momentum and set you back to your Starting Point if the Injury requires Surgery and a long Recovery Period. There’s a very Thin Line between Training at Maximum Intensity and TEARING YOURSELF APART!! Years of Gym Experience will tell you the difference between a Weight that you can Perform Perfect Reps with or Weight that will Tear your Tendons OFF the Bone, it could only be a 1kg difference so always stay Alert while you’re Training, especially while Dieting!
Quality PEDs can be hard to come by, Sources Frequently lose Supply of Pharmaceutical or Reputable Under Ground Lab (UGL) PEDs, if you don’t keep a decent amount of Stock then you might need to use Questionable / Dubious UGL, which are often Under Dosed and can cause Infections or Systemic Inflammation. That means you might have to keep a 3 Month – 1 Year Supply for HRT Dosing of Testosterone, Aromasin & Growth Hormone on Standby at the bare Mimimum. Just in case Pharmaceutical Grade becomes Unobtainable after the Chinese RAW Powder Sales of PEDs Ban, which went into Effect on January 1st 2020, or another Global Corona / COVID-19 Pandemic Prevents International Distribution of Pharmaceuticals & Supplements for Months on end!
While it’s an incredible Legal Liability to have 4 Months’ Worth of Contest Prep PEDs & 6 Months’ Worth of HRT laying around in your House, it does ensure you to keep Momentum while Pharmgrade & UGL PEDs Supply runs out after the Ban on RAWS or Global Pandemics!
If your Job Obligations don’t allow you do Sleep for 8 Hours per Night then you need to find a better Employer, end of Discussion!! You can Work, go to the Gym, spend a few Hours with your Partner & Kids every Day if you Manage your Day correctly. There are plenty of things you can outsource to others, put a Value on your Time, if the outsourcing is Cheaper than your Hourly Rate then by all means, let somebody else do the Laundry, Ironing, Cleaning, Grocery Shopping, etc. You spend a bit more Money and you Gain more Free Time for Sleeping, which will make you more Productive during the Day and allow you to make more Money as you’re Sharper and more Focused.
It’s your Responsibility to put everything in Place to Attain your Goals and don’t let Outside Forces hold you back! When you learn how to Micro-Manage every Aspect of our Life and your Surroundings, large Obstacles become Small Hills you can easily Step Over & Slide Down from.
Sky is the Fucking Limit; if you keep up the Pace!
In this article, Coach Steve discusses the main & secondary reasons why you would want to add particular Performance Enhancing Drugs (PEDs) to your Protocol. The list mentioned below is not the only reason to use specific PEDs; consider it an easy check-list before deciding to adjust your existing PED Protocol.
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Anabolic-Androgenic Steroids (AAS)
• Boldenone (Equipoise / EQ): 1ST; to increase Red Blood Cell (RBC) production and appetite during the offseason, 2ND; to increase anabolism when additional Testosterone leads to intolerable side effects. • DeHydroEpiAndrosterone (DHEA): 1ST; to increase libido and overall sense of well-being while following a Hormone Replacement Therapy (HRT) / Cruising / Blasting Protocol, 2ND; to decrease the symptoms of post-contest adrenal fatigue. • ChloroDehydroMethylTestosterone (CDMT / Turinabol): 1ST; to increase endurance and anabolism during the offseason, 2ND; considerable as an alternative to Dianabol or Anadrol when estrogenic side effects are intolerable. • Drostanolone (Masteron): 1ST; to complement the cosmetic appearance of Trenbolone or other DHT-derivatives during a contest prep or cutting phase, 2ND; to reduce aromatization of Testosterone and other Aromatizing AAS and reduce Estrogen-mediated Gene Transcription, lowering water retention and skin thickness during a contest prep or cutting phase, • FluoxyMesterone (Halotestin): 1ST; to break through a strength plateau at the end of your training periodization during the offseason, 2ND; to increase muscle definition, hardness & density before a bodybuilding contest. • Mesterolone (Proviron): 1ST; to increase serum Free Testosterone levels by binding to, and reducing SHBG levels at the beginning of your steroid cycle, or during an HRT Protocol without the use of Aromatase Inhibitors (AIs), 2ND; none. • Metandienone / Methandienone / MethanDrostenolone (Dianabol): 1ST; considerable as an alternative to Anadrol when side effects are intolerable, 2ND; to increase strength and anabolism during the offseason. • Methasterone / MethylDrostanolone (Superdrol): 1ST; to break through a strength plateau at the end of your training periodization during the offseason, 2ND; to increase glycogen storage & muscle fullness while carb-loading before a bodybuilding contest or photoshoot. • Methenolone (Primobolan): 1ST; to increase anabolism and cosmetic appearance when additional Testosterone leads to intolerable side effects, 2ND; to increase Red Blood Cell (RBC) production. • Nandrolone (NPP & Deca-Durabolin): 1ST; to lubricate the joints and connective tissue to prevent injury during the offseason, 2ND; considerable as an alternative base compound to Testosterone when side effects are COMPLETELY intolerable (last resort replacement). • Oxandrolone (Anavar): 1ST;to increase Mind-Muscle connection and strength during a contest prep or cutting phase, 2ND; to improve Collagen Syntheses within joints and connective tissue to prevent injury during the offseason. • Oxymetholone (Anadrol): 1ST;to break through a strength plateau at the end of your training periodization during the offseason, 2ND; to increase glycogen storage & muscle fullness while carb-loading before a bodybuilding contest or photoshoot. • Pregnenolone: 1ST;to increase libido and overall sense of well-being while following a Hormone Replacement Therapy (HRT) / Cruising / Blasting Protocol, 2ND; to improve cognition during a Steroid Cycle or blast when Neuro-Steroid Production downregulates. • Testosterone: 1ST;to increase everything about yourself beyond what your Testicles can produce naturally in order to fulfill your bodybuilding, strength sports, or fitness aspirations, 2ND; considerable as Hormone Replacement Therapy (HRT) Medication to maintain bodily functions when natural Testosterone production declines with age. • Testosterone Undecanoate (Nebido): 1ST;considerable when frequent injections are impossible while traveling or offshore project, 2ND; to reach the most stable serum concentrations of Testosterone & Estrogen through daily Sub-Cutaneous (SubQ) Micro-Administrations. • Trenbolone (Parabolan): 1ST;to increase anabolism and cosmetic appearance when additional Testosterone leads to intolerable side effects, 2ND; to improve anabolism, recovery, strength, muscle mass and fat loss in a (severe) caloric deficit during a cutting phase or contest prep. • Stanozolol (Winstrol): 1ST;to increase muscle hardness and reduce Estrogen-mediated Gene Transcription, lowering water retention and skin thickness during a contest prep or cutting phase, 2ND; to compliment Anadrol and enhance it’s anabolic & cosmetic effects during the offseason.
Peptides
• ConJuChem Growth Hormone-Releasing Factor-1295 with or without Drug Affinity Complex (CJC-1295 & CJC-1295 DAC): 1ST; considerable to compliment GHRP-2 or 6 and increase natural Growth Hormone secretion during the offseason further, 2ND; none. • Growth Hormone: 1ST; to increase anabolism, recovery, and overall effectiveness of the Anabolic-Androgenic Steroids (AAS) in your PED Protocol, 2ND; to improve quality of life when natural production declines with age. • Growth Hormone-Releasing Peptide 2 & 6 (GHRP-2 & 6): 1ST; to increase anabolism, recovery, and overall effectiveness of the Anabolic-Androgenic Steroids (AAS) in your PED Protocol, by increasing natural Growth Hormone secretion during the offseason, 2ND; to reduce expenses compared to a replacement dose of Pharmaceutical Grade Growth Hormone. • Human Chorionic Gonadotropin (HCG): 1ST; to increase fertility and to recover normal Hypothalamus-Pituitary-Testes/Adrenal-Axis (HPTA / HPAA) function after using AAS or SARMs, 2ND; to restore libido during a Steroid or SARMs Cycle when HPTA / HPAA is downregulated. • Human Menopausal Gonadotropin (HMG): 1ST; to increase fertility and to recover normal Hypothalamus-Pituitary-Testes/Adrenal-Axis (HPTA / HPAA) function after using AAS or SARMs, 2ND; none. • Insulin-like Growth Factor-1 (IGF-1): 1ST; to promote additional recovery, anabolism, and hyperplasia when you’ve reached a plateau with AAS, GH, and Insulin use, 2ND; to improve nutrient-uptake and pumps during the workout. • Short-Acting Insulin (Humalog / Novorapid): 1ST; to improve nutrient-uptake and control blood sugar levels while using relatively high dosages of Growth Hormone, 2ND; to support the Pancreas when eating a large amount of carbohydrates during a refeed or offseason. • Long-Acting Insulin (Lantus): 1ST; to improve nutrient-uptake and control blood sugar levels as excess Protein or Glycerol converts into glucose through Gluconeogenesis in the Liver, 2ND; to support the Pancreas when eating a large amount of carbohydrates during a refeed or offseason. • Melanotan-2 (MT-2): 1ST; to increase skin-pigmentation while sunbathing or tanning, 2ND; to reduce appetite or improve erection quality temporarily. • Thymosin-Beta (TB-500) & BPC-157: 1ST; to prevent or heal injuries, 2ND; to reduce systemic inflammation. • Triptorelin: 1ST; to increase fertility and to recover normal Hypothalamus-Pituitary-Testes/Adrenal-Axis (HPTA / HPAA) function after using AAS or SARMs, 2ND; none
Selective Androgen Receptor Modulators (SARMs)
• SARMs: real bodybuilders, strength athletes, or fitness enthusiasts prefer to use AAS, GH, Insulin & IGF-1!
Selective Estrogen Receptor Modulators (SERMs)
• Clomiphene (Clomid): 1ST; to increase fertility and recover normal Hypothalamus-Pituitary-Testes/Adrenal-Axis (HPTA / HPAA) function after using AAS or SARMs, 2ND; none. • Tamoxifen (Nolvadex): 1ST; to increase fertility and to recover normal Hypothalamus-Pituitary-Testes/Adrenal-Axis (HPTA / HPAA) function after using AAS or SARMs, 2ND; to prevent or reduce symptoms of Gynecomastia when serum Estrogen levels are high, in combination with Progestogenic AAS and elevated serum Prolactin levels.
Aromatase Inhibitors (AIs)
• Anastrozole (Arimidex): 1ST; to control Aromatase Activity and serum Estrogen levels while using Aromatizing AAS, 2ND; none. • Androsta-3,5-diene-7,17-dione (Arimistane): 1ST; to control Aromatase Activity and serum Estrogen levels while using Aromatizing AAS, 2ND; none. • Exemestane (Aromasin): 1ST; to control Aromatase Activity and serum Estrogen levels while using Aromatizing AAS, 2ND; considerable when serum lipid levels become unfavorable while using other AIs to control serum Estrogen levels at higher dosages of Aromatizing AAS. • Letrozole (Femara): 1ST; to control Aromatase Activity and serum Estrogen levels while using Aromatizing AAS, 2ND; none.
Dopamine Receptor Antagonists (DRAs)
• Cabergoline (Dostinex): 1ST; to control serum Prolactin levels while using Progestogenic AAS, 2ND; to reduce Refractory Period and improve the possibility for consecutive orgasms’ during intercourse. • Bromocriptine (Parlodel): 1ST; to control serum Prolactin levels while using Progestogenic AAS, 2ND; none. • Pramipexole (Mirapex): 1ST; to control serum Prolactin levels while using Progestogenic AAS, 2ND; none.
Fatburners
• Cardarine (GW-501516): 1ST; to increase fat loss during the later stages of a contest prep or cutting phase when cardio sessions become exhausting and are of longer duration, 2ND; to improve the perception of endurance while using Trenbolone. • Clenbuterol: 1ST; to increase fat loss during the later stages of a contest prep or cutting phase when cardio sessions become exhausting and are of longer duration, 2ND; to improve skin quality and texture during a contest prep or cutting phase. • Ephedrine: 1ST; to increase fat loss during the later stages of a contest prep or cutting phase when cardio sessions become exhausting and are of longer duration, 2ND; to reduce lethargy and increase workout capacity at sub 6% body fat levels. • Yohimbine & Rauwolscine: 1ST; to spot-reduce stubborn body fat deposits around the lower back and abs during a contest prep or cutting phase, 2ND; none (not a worthy libido-boosting PED).
Ancillaries
• Isotretinoin (Accutane): 1ST; to reduce the amount of sebum the sebaceous glands produce while using AAS, when serum Estrogen levels and dietary intake isn’t strictly controlled, 2ND; none. • Modafinil (Provigil): 1ST; to increase focus & mental clarity in a calorie deficit, 2ND; to control appetite in a calorie deficit. • Sildenafil (Viagra): 1ST; to improve blood flow, control blood pressure & increase pumps during workouts, 2ND; to enhance fat loss from body fat areas with considerably lower blood circulation. • Tadalafil (Cialis): 1ST;to improve blood flow, control blood pressure & increase pumps during workouts, 2ND; to enhance fat loss from body fat areas with considerably lower blood circulation. • Thyroxine (T4): 1ST; to replenish serum Total & Free T4 levels for healthy thyroid function while using GH during the offseason, or while you’re still over 6-8% body fat levels during the early stages of a contest prep or cutting phase. • Triiodothyronine (T3): 1ST; to keep metabolism functioning after prolonged periods of caloric restriction during the later stages of a contest prep or cutting phase, 2ND; to increase fat loss during a contest prep or cutting phase. • Vardenafil (Levitra): 1ST;to improve blood flow, control blood pressure & increase pumps during workouts, 2ND; to enhance fat loss from body fat areas with considerably lower blood circulation.
