My getting back into shape thread *Sponsored by Species Nutrition*

[Diggy_Dat_Niggy]

The time has come for me to get back in the gym after a 2 month lay off. In this 1st post Ill let you know about dave and his products that he sent me(even got a shirt and towel, wohooo). The following posts will be about my log and how the products have been working for me.

Dave Palumbo, renowned fitness guru and bodybuilder was generous enough to bless me with a shipment of his supplement which are some of the finest in the Industry.

He has helped mold many professional and amateur; fitness, figure and bodybuilders careers (Both Male and Female). He recently helped Toney Freeman win 2 back to back pro shows then helped him to place 5th in the 2008 Mr. Olympia. Dave is a diet guru. Ill be using his services in the future.


Species Nutrition
http://www.speciesnutrition.com/home.asp

Dave's personal site and client testimonials
http://davepalumbo.com/consultingservice.htm

New Forum
http://forums.rxmuscle.com/index.php


He sent me a hefty sized box consisting of his:

Isolyze(whey isolate)

Isolyze is 100% pure, cold-filtered, whey protein isolate. It's the highest yield whey protein available on the market with an amazing 27 grams of protein per 29 gram serving size.

ISOLYZE has no carbohydrates, no lactose (milk sugar), and no fat. Its the purest and most biogically available source of whey protein on the planet.


Fiberlyze (fiber supplement)

FIBERLYZE is a unique combination fiber supplement that contains both soluble and insoluble fiber.

What most people don’t know is that soluble fiber is also instrumental in any successful weightloss program. What? Fiber burns fat? Well, the beneficial bacteria of the colon have the ability to ferment soluble fiber. When this occurs, short chain fatty acids are liberated. These short chain fats can then enter the portal blood circulation and travel to the liver where they decrease the liver’s output of glucose. Less circulating glucose means that less insulin is released and lower insulin levels in the blood mean that less fat is stored.

Benefits

* No Sugar
* No Fat
* No Aspartame
* Significant Source Of Soluble and Insoluble Fiber
* 9g Health-Promoting Fiber Per Scoop

Not to be forgotten, diets that include sources of insoluble fiber also have tremendous health and performance benefits. Insoluble fiber promotes regular bowel movements, removes toxic wastes from the colon. When the colon is healthy and toxins are being efficiently removed from the body, muscle can be synthesized and repaired at maximal rates.


Omegalyze (Omega 3&6 supplement)

OMEGALYZE™ contains an ideal ratio of Omega-3 and Omega-6 fatty acids. These fats, also known as the essential fatty acids (EFAs), help to support cholesterol and blood pressure already at normal range while also helping to boost muscle growth.


Arthrolyze (joint support supplement)

ARTHROLYZE contains key raw materials necessary for complete joint and connective tissue support. These ingredients with maximum effective dosages are provided for fast, and efficient support.

Glucosamine Sulfate
Glucosamine has two critical functions in joint care: It helps support cartilage and it lubricates the joints. In joint tissue, glycosaminoglycans are a major structural component of the surface cartilage. When this tissue breaks down during exercise, the body uses glucosamine sulfate to help maintain joint health.

MSM (Methylsulfonylmethane)
MSM is an organic, non-toxic, substance comprised of approximately 1/3 sulfur. It’s important to remember that sulfur can be found in countless tissues of the human body including the structural proteins in joints and connective tissue. Taken in the right quantities (2-4 grams per day), MSM provides enough sulfur to help the muscle and to support one's joints.

Chondroitin Sulfate
Chondroitin Sulfate is another key component of cartilage that helps keep it healthy by drawing fluid (particularly water) into the surrounding connective tissue.

Calcium Fructoborate(FruiteX-B®)
Calcium fructoborate is the only food-form source of boron available for dietary supplements. Its unique calcium-boron conglomerate supports vitamin D metabolism, calcium metabolism, collagen and integrity, as well as joint and bone health. This patented extract is water soluble and it’s efficiently absorbed into the blood stream in its intact form.

[2gunsup]

How the hell did you get Dave to holla at you and give you free sh!t?

[Point Blank Era]

go head on!

free shiit is always the shiit

[Kronz]

Good luck man.

What are your body stats right now and what are your goals?

Are you using any other supplements or just the ones you listed?

[Diggy_Dat_Niggy]

Right now Im fine tuning my diet. Ive been eating about 2400 cals a day. I started back on my 5x5 routine which is done 3x a week.

Ive been using the Isolyze post workout and in between meals. I have a 2lb tub of that for now as well as a few ready to drink versions of it. I have vanilla in the 2lb and cherry vanilla/chocolate in the ready to drink.

I have found the flavor to be excellent. This protein also doesn't give you any gas or bloat like others I have used. Ive used about 8 servings so far and its been a pleasure to drink. I added some cinnamon to the vanilla to add a little twist to it. It mixes easily with no clumping. Ive never used isolate solely due to the cost of it but I see the nutritional benefit of in on the label compared to the other proteins I have used. Its so pure.

The fiber supp has been good. It makes going to the restroom a breeze, lol. It has 9 grams of fiber per scoop, which is like 3x the amount I was getting in my metamucil. Also this has no aspartame, which my metamucil sugar free had. Aspartame isnt really something you want to have alot, so fiberlyze fruit punch flavor will be my new supplement of choice for that reason. Its far better just from the few days Ive been using it.

Ive been using the omegalyze for a few days. Fish Burps aren't too bad, Ive had much worse taking an omega 3 supplement before. Im using this 2x a day(morn and night). I know my cholesterol levels and testosterone levels will be in good standing.

I havent tried the arthrolyze as of yet, I may actually let my mom use this seeing as she is 62 in a week and always complains about joint pain. I think that would be a great test.

Yesterday my routine consisted of:

squatting
Bench
Inverted Rows
Push Ups
Reverse Crunches

I feel good, not very sore seeing as I did a light workout last week to get my body ready for the next 16 weeks of grueling pain. I hope to be deadlifting 500+ and Squatting 3plates for reps easily. I have sciatic nerve probs so I have to be cautious when I squat, but I squat hamstring to calves, nice and deep.

Today is my off day. Ill take my dog for a long walk for cardio. I love jumproping but I go overboard and end up burning up muscle, so the walking will be better for me.

[Diggy_Dat_Niggy]

How the hell did you get Dave to holla at you and give you free sh!t?

Im a member of the MD board and I spoke to him privately telling him what I wanted to do. Out of the kindness of his heart he took care of me.
go head on!
free shiit is always the shiit
Especially when its top notch supps, such as these.
Good luck man.
What are your body stats right now and what are your goals?
Are you using any other supplements or just the ones you listed?

I'm 6ft3 220lbs. 13% right now, I believe. Ill take a caliper reading later on. I want to put on some more muscle. Id like to get up to about 230 lean 6%-8% or so. I will up the cals as I go. I'm just using Species Nutrition Supplements. Ive always heard great things about them, now I get to try them for myself:)

I want my personal training business to take off, so I most def have to look the part. I took some time off due to some issues, just to heal and restructuring at the gym I work for. Im trying to get more clientele privately and keep all the money

[Bilbo Swaggins]

Right now Im fine tuning my diet. Ive been eating about 2400 cals a day. I started back on my 5x5 routine which is done 3x a week.

Ive been using the Isolyze post workout and in between meals. I have a 2lb tub of that for now as well as a few ready to drink versions of it. I have vanilla in the 2lb and cherry vanilla/chocolate in the ready to drink.

I have found the flavor to be excellent. This protein also doesn't give you any gas or bloat like others I have used. Ive used about 8 servings so far and its been a pleasure to drink. I added some cinnamon to the vanilla to add a little twist to it. It mixes easily with no clumping. Ive never used isolate solely due to the cost of it but I see the nutritional benefit of in on the label compared to the other proteins I have used. Its so pure.

The fiber supp has been good. It makes going to the restroom a breeze, lol. It has 9 grams of fiber per scoop, which is like 3x the amount I was getting in my metamucil. Also this has no aspartame, which my metamucil sugar free had. Aspartame isnt really something you want to have alot, so fiberlyze fruit punch flavor will be my new supplement of choice for that reason. Its far better just from the few days Ive been using it.

Ive been using the omegalyze for a few days. Fish Burps aren't too bad, Ive had much worse taking an omega 3 supplement before. Im using this 2x a day(morn and night). I know my cholesterol levels and testosterone levels will be in good standing.

I havent tried the arthrolyze as of yet, I may actually let my mom use this seeing as she is 62 in a week and always complains about joint pain. I think that would be a great test.

Yesterday my routine consisted of:

squatting
Bench
Inverted Rows
Push Ups
Reverse Crunches

I feel good, not very sore seeing as I did a light workout last week to get my body ready for the next 16 weeks of grueling pain. I hope to be deadlifting 500+ and Squatting 3plates for reps easily. I have sciatic nerve probs so I have to be cautious when I squat, but I squat hamstring to calves, nice and deep.

Today is my off day. Ill take my dog for a long walk for cardio. I love jumproping but I go overboard and end up burning up muscle, so the walking will be better for me.

see what I bolded? you on the dark side now diggy :( I know what timeframes like that mean

[Point Blank Era]

Im a member of the MD board and I spoke to him privately telling him what I wanted to do. Out of the kindness of his heart he took care of me.

Especially when its top notch supps, such as these.


I'm 6ft3 220lbs. 13% right now, I believe. Ill take a caliper reading later on. I want to put on some more muscle. Id like to get up to about 230 lean 6%-8% or so. I will up the cals as I go. I'm just using Species Nutrition Supplements. Ive always heard great things about them, now I get to try them for myself:)

I want my personal training business to take off, so I most def have to look the part. I took some time off due to some issues, just to heal and restructuring at the gym I work for. Im trying to get more clientele privately and keep all the money

Keep me posted and know if there's anything really worth purchasing. I've never been that into Supps but...

[Diggy_Dat_Niggy]

see what I bolded? you on the dark side now diggy :( I know what timeframes like that mean
Im doing a strict diet for 16 weeks, many use 12-16, no Im not using any steroids
Keep me posted and know if there's anything really worth purchasing. I've never been that into Supps but...

No problem. Ill give it some time, but Ill keep updating. I know the fiber supplement is working well:laugh:

[GarthsDog]

Im doing a strict diet for 16 weeks, many use 12-16, no Im not using any steroids


No problem. Ill give it some time, but Ill keep updating. I know the fiber supplement is working well:laugh:
how can i get free protein? :(

pick up that mens health fitness special 2009, that sh1t IS PIFF!

[Diggy_Dat_Niggy]

Day 5 and all is well. The chocolate isolyze tastes sooooo good. I wish I had more of this flavor, only had 1 RTD bottle of this =(.

Today will be my 3rd 5x5 workout. I already look better, bloat and water gone from high crap diet. Now the fat has to come off.

The fiber supp is doing the job. Ive also stepped up my regular fiber intake. The omegalyze should help out alot too in my overall health

[houston911]

diggy do you compete?

[Diggy_Dat_Niggy]

diggy do you compete?

Not at the moment, but my friend does and keeps telling me to. He's trying to get his pro card tho.

[Diggy_Dat_Niggy]

Im on the 2nd week of my 5x5 routine. My recovery has been good. Im down a few lbs of water. My midsection in noticeably leaner from altering my diet.

The Isolyze protein has been helping me reach my intake along with whole foods, mainly chicken at the moment. I plan to buy some red meat this week.

The Fiberlyze Supp has been wonderful. Feeling light, and no bloat. I only take it once a day. I get enough extra fiber from my oatmeal, veggies and wheat bread.

My strength is getting back to where it was. Once Im back to 275 for reps on squats then Ill be happy. After that Ill keep increasing the weight as I have been. I just have to go slowly due to my back probs.

[Diggy_Dat_Niggy]

My recovery has been great. Overall healthy feeling. Diet has been going well, had 2 cheat days so far, but didn't go overboard.

My strength is still increasing every workout. I will start incorporating cardio this week. I wont overdue it as I dont want to burn up muscle.

[4north1side2]

Good luck.

[Spliff Star]

You doin Rippetoe, Stronglifts, or your own 5x5?

[Diggy_Dat_Niggy]

You doin Rippetoe, Stronglifts, or your own 5x5?
skrong lifts

[detroitwalt]

You doin Rippetoe, Stronglifts, or your own 5x5?
skrong lifts

good lookin on this. i've been looking for a new routine to start and i've never heard of this before. it looks interesting.

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

[andre patton]

No Belt. Weight lifting belts give a false sense of security. Bad technique will injure your back even if you wear a belt. Start light, focus on proper technique, add weight progressively.

Weight lifting belts do give some false security, but its not hard to realize a belt wont fix improper form.

I wear a belt because not only does it take strain off the lower back, but it also helps prevent me from breaking proper form. The heavier the weight, the easier it is to make a mistake...and mistakes happen. What sucks is pulling your lower back and not being able to walk for a few days. A tight sturdy belt helps me keep my form perfect on deep squats and deadlifts. I've also seen people hurt their backs during deadlifts, even with good form, just due to strength imbalances.

My point is as long as you're not using it as a crutch, or a substitute for proper form, then a weight belt is fine.

[Diggy_Dat_Niggy]

good lookin on this. i've been looking for a new routine to start and i've never heard of this before. it looks interesting.
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

I went back to their older version that I was using before

It had barbell rows instead of inverted rows and dips instead of pushups


I added the ab work to it, which it had none previously

I will alternate the dips and pushups

[detroitwalt]

I went back to their older version that I was using before
It had barbell rows instead of inverted rows and dips instead of pushups
I added the ab work to it, which it had none previously
I will alternate the dips and pushups

this was my first time ever doing inverted rows. i underestimated those, for some reason they always looked easy but i see now they're not.

instead of the ab routine from there, i do the ab ripper x everyday when i get back from the gym. i love that and i'm getting better at it. i think if i keep it up a month straight i'll be able to do the workout with the video.

[HarlemAL82]

Diggy if you can Post your Meal plan(2400 cal). If you dont mind. I know everybody is diff. just lookin to get a better idea of what I should and should not be eating.

[4north1side2]

I tried that 5x5 but I suck at it. If I lower the weight I feel like I'm not getting enough burn.

[Diggy_Dat_Niggy]

Diggy if you can Post your Meal plan(2400 cal). If you dont mind. I know everybody is diff. just lookin to get a better idea of what I should and should not be eating.

I moved it to about 3000 cals over 6 meals (500 cals per meal)

basically 50 grams protein(200 cals) 50 grams carbs(200 cals) and 10-11 grams fat per meal 90-99 cals


carbs and protein = 4 cals per gram and fat = 9 cals per gram

I use my food scale and measuring cup to get the right amounts nutrients

Heres a clean food list so this will help you, also check out the e-books thread. I posted a huge rar file with alot of good books with diets and training info.

Im actually changing my diet up to the metablic diet this week.
http://www.mediafire.com/?tcynzyjv3zu pdf

The e-book is there for that also

Proteins:

* Boneless, Skinless Chicken Breast
* Tuna (water packed), or White Meat Chicken (water packed)
* Fish (tilapia, cod, halibut, and on occasion salmon and sea bass)
* Shrimp
* Extra Lean Ground Beef or Ground Round (92-96%)
* Protein Powder
* Egg Whites or Eggs
* Rib eye Steaks or Roast
* Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
* Top Sirloin (aka Sirloin Top Butt)
* Beef Tenderloin (aka Filet, Filet Mignon)
* Top Loin (NY Strip Steak)
* Flank Steak (Sir Fry, Fajita)
* Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% Lean Ground Round)
* Extra Lean Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

-> Complex Carbs:

quinoa
* Oatmeal (Old Fashioned or Quick Oats)
* Sweet Potatoes (Yams)
* Beans (pinto, black, kidney)
* Oat Bran Cereal
* Brown Rice
* Ezekiel Bread (frozen healthy section of Kroger's)
* Farina (Cream of Wheat)
* Multigrain Hot Cereal
* Pasta (Whole Wheat)
* Rice (jasmine, basmati, Arborio, wild, brown)
* Potatoes (red, baking, new)
* Kashi Low Sugar Cereals (less than 6 grams of sugar)
* Whole Wheat Pita (Low Carb Variety - Joseph's Pita Bread)
* Carbdown Flatbread (Wal-Mart)
* Corn Tortillas
* Whole Wheat Pasta
* Rice Cakes (lightly salted only)

-> Fibrous Carbs & Vegetables (Fresh First, Frozen Second, Canned Last Choice):

* Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)/Bagged Salad
* Broccoli
* Asparagus
* String Beans
* Black Beans
* Spinach
* Bell Peppers
* Brussels Sprouts
* Cauliflower
* Celery
* Mushrooms
* Pickles
* Cabbage
* Sprouts
* Cucumber
* Green or Red Pepper
* Onions
* Garlic
* Tomatoes
* Zucchini
* Squash
* Pumpkin

-> Fruit:

* Berries (blueberries and raspberries)
* Lemons or Limes
* Melons (not watermelon)
* Grapefruit
* Apples
* Dates
* Grapes
* Oranges
* Eat bananas, strawberries, peaches or plums sparingly (lots of natural sugar)
* No dried fruits, including raisins (loaded with sugar)

-> Healthy Fats:

* Natural Style or Organic Peanut Butter, even better, Peanut Wonder (Whole Foods Market)
* Olive Oil or Safflower Oil
* Nuts (peanuts, almonds)
* Flaxseed Oil
* Avocado

-> Dairy & Eggs:

* Low-fat or Fat-free cottage cheese
* Eggs
* Low or Non-Fat Milk
* Non-fat yogurt (look for low sugar only)
* Fat free String Cheese
* Fat free Cream Cheese

-> Beverages:

* Bottled Water
* Iced Tea (decaf)
* Coffee (decaf)
* Diet Soda
* Crystal Light or Wal-Mart Brand Sugar Free Drink Mixes

-> Condiments & Misc.

* Fat Free Mayonnaise (on occasion)
* Ketchup (Heinz One Carb brand only)
* Reduced Sodium Soy Sauce
* Reduced Sodium Teriyaki Sauce
* Balsamic Vinegar
* Balsamic or Raspberry Vinaigrette (Farm Grove)
* Salsa or Fresh Pico De Gallo
* Splenda
* Steak Sauce
* Sugar Free or Low Carb Ketchup
* Sugar Free Maple Syrup
* Sugar Free Jelly (Polaner or Smuckers)
* Chili Paste
* Tomato Paste (low sugar)
* Mustard (yellow or Dijon)
* Extracts (vanilla, almond, etc)
* Low Sodium fat free beef or fat free chicken broth
* Plain or reduced sodium tomatoes sauce, puree, paste (look for low sugar)
* Worcestershire Sauce
* Fat free cooking spray
* Sugar Free Applesauce for baking

-> Herbs & Spices:

* Chili powder
* Mrs. Dash (all varieties)
* McCormick's (all varieties)
* Butter Buds
* Cinnamon
* Allspice
* Basil
* Bay leaf
* Onion Powder
* Garlic Powder
* Dill
* Ginger
* Sage
* Rosemary
* Paprika
* Thyme
* Oregano
* Curry Powder
* Red Pepper
* Marjoram
* Tarragon
* Dry Mustard
* Cumin
* Saffron
* Nutmeg
* Pumpkin Pie Spice
* Black Pepper

-> Other Items to Purchase:

* Fat-Free Cool Whip
* Sugar Free Jell-O
* Sugar Free Popsicles
* DaVinci Gourmet Sugar Free Syrups (www.davincigourmet.com - my best kept secret!) Add to oatmeal for breakfast or to make a variety of different muffins, cookies or pancakes.
* Tacori Sugar Free Syrups (World Market)

[HarlemAL82]

Good Lookin Diggy. That Ebook is cack. Good lookin my dude. The other ones in that Sticky thread are good money to. Smh @ me over lookin this section on the forum.

[Diggy_Dat_Niggy]

Good Lookin Diggy. That Ebook is cack. Good lookin my dude. The other ones in that Sticky thread are good money to. Smh @ me over lookin this section on the forum.

Yeah , get that megaupload link, there are over 80 books in it

[Diggy_Dat_Niggy]

I made it a week so far on the Anabolic diet. Im in ketosis and this weekend is my 1st carbup. Im not even sure if I want to because my energy levels are so steady right now. I dont have that carb crash after eating. I feel great. Im down a few lbs of water and I look noticably leaner in the mirror.

The 2nd day I was craving all kind of sweets which I dont even normally care for. Sugar free Jello and whip cream has been my saving grace. Now I dont even crave anything. It seems like every time I start a diet of some sort they come out with some new food item in the stores..NOW FOR A LIMITED TIME, the MEGA MONSTER BIG BURGER WITH DIAMOND RELISH....smh.

This weekend I will do the carb up tho, just to try a few of these new culinary masterpieces that I know Ill hate. Ill keep it clean tho mostly. I def want some curry chicken and rice, pancakes for breakfast, a slice of pizza and I should be good. I will kill the rice and pasta.


I only did 2 workouts last week because my lower back was acting up and I didn't want to squat with spasms. I think I may switch up the routine a bit this week but still focus on the compound lifts. I do miss training my arms directly. I liked squatting 3x but I want to make sure my back is completely fine before I load up 280lbs. Seeing that I started at 185 about a month ago after months off is pretty good progress to me.

[Diggy_Dat_Niggy]

So I went 12 days without carbs and had my 1st carbup. The caarbup put me on my ass. I was so lethargic this weekend. Im glad to be back on keto. I feel so much better on high fat/protein than when I was taking carbs in.

I do love carbs but I notice Im way more alert and dont feel the need to nap once Im in ketosis. This weekends carbup will be for 1 day rather than 2 I believe. I do look alot fuller after the carbup tho. I will administer 30-36 grams of creatine during my carbup this weekend. I have also added glutamine to the mix.

[Diggy_Dat_Niggy]

So I went 12 days without carbs and had my 1st carbup. The caarbup put me on my ass. I was so lethargic this weekend. Im glad to be back on keto. I feel so much better on high fat/protein than when I was taking carbs in.

I do love carbs but I notice Im way more alert and dont feel the need to nap once Im in ketosis. This weekends carbup will be for 1 day rather than 2 I believe. I do look alot fuller after the carbup tho. I will administer 30-36 grams of creatine during my carbup this weekend. I have also added glutamine to the mix.

[houston911]

aye diggy, young drop eats tilapia

"still eating talapia, still got the chopper on katrina spray, stop and go"

[Diggy_Dat_Niggy]

Id be rockin the tilapia and 2 tablespoons of olive oil

[Diggy_Dat_Niggy]

Well Im glad the carb up is over from the weekend. I felt like a bloated mess. Im starting to really not want to carb up more than 2 meals now if that.

Ill do chest today with abs and calves.

I have skirt steak thawing out for my meal tonight if possible.

The Fiberlyze and Omegalyze is a godsend

[Diggy_Dat_Niggy]

Well Im glad the carb up is over from the weekend. I felt like a bloated mess. Im starting to really not want to carb up more than 2 meals now if that.

Ill do chest today with abs and calves.

I have skirt steak thawing out for my meal tonight if possible.

The Fiberlyze and Omegalyze is a godsend

[4north1side2]

::Chuck Norris thumbs up::

[Cool The Kid]

Shyt is intense man good shyt

Diet is the hardest part of stayin in shape... I put on like 30# freshman year in college cause all I did was go to class, workout, eat, drink beer & sleep like 10 hrs a day

Rough

[Diggy_Dat_Niggy]

Shyt is intense man good shyt

Diet is the hardest part of stayin in shape... I put on like 30# freshman year in college cause all I did was go to class, workout, eat, drink beer & sleep like 10 hrs a day

Rough

thanks

[Diggy_Dat_Niggy]

I became so sick of eggs that I gave away 36 of them to my parents. I loved them but I have to take a long break from them.

I have been working out aside from legs(sciatic nerve was acting up). My back feels way better now so I will start this week with legs.