With the right plan and the right discipline, you can get seriously shredded in just 28 days.Read article
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2. Wee, S. L., et al. Ingestion of a high-glycemic index meal increases muscle glycogen storage at rest but augments its utilization during subsequent exercise. Journal of Applied Physiology. 99(2):707-714, 2005.
3. Lambert, C.P., et al. “Effects of carbohydrate feeding on multiple-bout resistance exercise.” J. Appl. Sport Sci. Res. 1991, 5:192-197.
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1 Falvo, et al. National Strength and Conditioning Associations Annual Meeting, Las Vegas, 2005.
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6 Altena, T. S., et al. Medicine & Science in Sports and Exercise (5cSuppl), 2003.
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8 Vander Wal, J. S., et al. Short-term effect of eggs on satiety in overweight and obese subjects. J Am Coll Nutr. 2005 Dec;24(6):510-5.
9 Vander Wal, J. S., et al. Egg breakfast enhances weight loss. Int J Obes (Lond). 2008 Oct;32(10):1545-51.
10 Riechman, S. E., et al. Dietary Cholesterol and Skeletal Muscle Hypertrophy with Resistance Training: A Randomized Placebo-Controlled Trial. FASEB, 2008.
11 Layman, D.K., et al. “Egg Protein as a Source of Power, Strength, and Energy.” Nutrition Today 44(1) 2009, 43-48.
12 Hall, W. L., et al. Casein and whey exert different effects on plasma amino acid profiles, gastrointestinal hormone secretion and appetite. British Journal of Nutrition 89(2):239-248, 2003.
13 Stevenson, E., et al. The influence of the glycaemic index of breakfast and lunch on substrate utilisation during the postprandial periods and subsequent exercise. British Journal of Nutrition. 93(6):885-893, 2005.
14 Wee, S. L., et al. Ingestion of a high-glycemic index meal increases muscle glycogen storage at rest but augments its utilization during subsequent exercise. Journal of Applied Physiology. 99(2):707-714, 2005.
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7. J Int Soc Sports Nutr. 2009 April 2
8. Am J Clin Nutr. 1999 Dec;70(6):1040-5.
9. J Strength Cond Res. 2006 20(4):e21 (ABSTRACT)
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New Angle on Benching:
Green, C. M. and Comfort, P. et al. The affect of grip width on bench press performance and risk of injury. Strength and Conditioning Association 29(5):10-14, 2007.
Nuzzo, J. L., et al. Effect of loading and deloading on power output during the jump squat. Annual Meeting of the National Strength and Conditioning Association, 2008.
Alcaraz, P. E., et al. Physical performance and cardiovascular responses to an acute bout of heavy resistance circuit training versus traditional strength training. J Strength Cond Res. 2008 May;22(3):667-71.
Cigarettes & Colonoscopies:
Peppone, L. J., et al. Colorectal cancer occurs earlier in those exposed to tobacco smoke: implications for screening. J Cancer Res Clin Oncol. 2008 Jul;134(7):743-51.
The Look of Lust:
Boothroyd, L. G., et al. Facial correlates of sociosexuality. Evolution and Human Behavior 29(3): 211-218, 2008.
Larsen, K., et al. Can passive prone extensions of the back prevent back problems? A randomized, controlled intervention trial of 314 military conscripts. Spine. 2002 Dec 15;27(24):2747-52.
Ross, M. D. Preventing low back pain with athlete education and the prone press-up exercise. Strength and Conditioning Journal 29(6):78-80, 2007.
A Beta Way to Grow:
Gorelick-Feldman J, et al. Phytoecdysteroids increase protein synthesis in skeletal muscle cells. J Agric Food Chem. 2008 May 28;56(10):3532-7.
Eat, Exercise & Be Happy:
Ornish, D., et al. Changes in prostate gene expression in men undergoing an intensive nutrition and lifestyle intervention. Proc Natl Acad Sci U S A. 2008 Jun 17;105(24):8369-74.
Fit Fast Food:
Beck, TW, Housh, TJ, Schmidt, R, et al. “The acute effects of a caffeine-containing supplement on strength, muscular endurance, and anaerobic capabilities.” Journal of Strength and Conditioning Research, 2006, 20(3), 506-510
Ryu S, Choi SK, Joung SS, Suh H, Cha YS, Lee S, Lim K. “Caffeine as a lipolytic food component increases endurance performance in rats and athletes.” J Nutr Sci Vitaminol (Tokyo). 2001 Apr;47(2):139-46.
Motl RW, O’Connor PJ, Dishman RK. “Effect of caffeine on perceptions of leg muscle pain during moderate intensity cycling exercise.” J Pain. 2003 Aug;4(6):316 21.
Layman, D.K., et al. “Egg Protein as a Source of Power, Strength, and Energy.” Nutrition Today:Volume 44(1)January/February 2009, 43-48.
Riechman, S.E., et al. “Dietary Cholesterol and Skeletal Muscle Hypertrophy with Resistance Training: A Randomized Placebo-Controlled Trial.” The FASEB Journal. 2008; 22:962.13
Shake of the Month
Hall, W. L., et al. Casein and whey exert different effects on plasma amino acid profiles, gastrointestinal hormone secretion and appetite. British Journal of Nutrition 89(2):239-248, 2003.
Bloomer, R et al. “Glycine propionyl-L-carnitine increases plasma nitrate/nitrite in resistance trained men.” J Int Soc Sports Nutr. 2007 Dec 3;4(1):22
Cappon JP, et al. “Acute effects of high fat and high glucose meals on the growth hormone response to exercise.” J Clin Endocrinol Metab. 1993 Jun;76(6):1418-22.
Ensinck, JW, et al. “Effect of ingested carbohydrate, fat, and protein on the release of somatostatin-28 in humans.” Gastroenterology. 1990 Mar;98(3):633-8.
Galassetti P, et al. “Effect of a high-fat meal on the growth hormone response to exercise in children.” J Pediatr Endocrinol Metab. 2006 Jun;19(6):777-86.
Lucey, MR, et al. “Response of circulating somatostatin, insulin, gastrin and GIP, to intraduodenal infusion of nutrients in normal man.” Clin Endocrinol (Oxf). 1984 Sep;21(3):209-17.
Penman, E, et al. “Response of circulating immunoreactive somatostatin to nutritional stimuli in normal subjects.” Gastroenterology. 1981 Oct;81(4):692-9.
Bloomer, RJ, et al. “Dietary supplement increases plasma norepinephrine, lipolysis, and metabolic rate in resistance trained men.” J Int Soc Sports Nutr. 2009 Jan 28;6:4.