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A Future Lawyer’s Take On Supplements

Supplements are very effective, but before I give my recommendations, please note that your drive is the biggest tool in bettering your fitness and health. Fitness success requires personal goals, coupled with proper determination in achieving them. That determination means generally eating healthy and showing up at the gym. You can improve your TV settings by sitting on a couch, but a couch potato is still a couch potato. They do say, “abs are made in the kitchen, not the gym.”

So now it’s time to seek supplements. Supplements steer you towards your goals, such as building muscle, leaning out, bulking up, losing body fat, making the insides of your body happier, and yada yada yada. Supplements neither workout for you nor feed you all of your nutrients, BUT when used right supplements will GUIDE and ENHANCE your fitness ability. They are called SUPPLEMENTS because they help feed your body the necessary nutrients that you can not find in your daily diet. 

What supplements to buy is contingent on your goals. (Name your goal and Campus Protein sells a supplement for it). In simple terms, if you want to bulk up, mass gainers may help. If you want to lean out and get more shredded, a better supplement would be a leaner protein shake, such as whey.

Bear in mind here that while “J.D.” will follow my name in a year-ish (I hope), I’m not a Doctor nor Registered Dietician. I honestly cannot use great detail to discuss how every ingredient works, so research more if you’re concerned about something.

Here’s what I consider the core supplements, and then I’ll give one of my recent workouts at the end.

Whey Protein

 

Whey protein is the best hire for building muscle, as it’s the fastest digesting protein on the market. After the workout breaks down the muscles, protein builds them back up. Whey protein is best taken immediately post-workout (I’ve brought it in the shower many times) and also serves as a healthier snack, lacking the bad fats and carbs from shitty alternatives.

Buying protein powder is more convenient and economically smarter than getting protein from just food. Personally, 300 grams of protein per day is ideal for me, because my training burns away calories like it’s the Great Chicago Fire of 1871 (nearly 150 years since still too soon?). That would be dozens of dollars more spent on food, and life would suck carrying around several extra meals all day.

Cellucor Performance Whey is a stellar brand. It provides high protein, has barely any fat and carbs, and it’s extremely low in cholesterol and sodium, something that many cheaper brands are too high in. Two other brands worthwhile are Gold Standard Whey and Platinum Hydro Whey.

Whey Better Options

Whey Better Options

SIDE NOTE: Casein protein is a super slow digesting protein, so it’s a really good snack to fill you up between meals, or drink right before bed to feed your sleepy-self protein throughout the night. I buy Casein every other month or so, and it’s usually Gold Standard Casein.

ANOTHER SIDE NOTE: I don’t buy mass gainers because bulking up is not a priority. Cardio, endurance and stamina are my priorities. If you desire a mass gainer, check out Optimum Serious Mass.

Creatine

 

Creatine gives muscles energy. It increases activity in muscle cells that I cannot name, providing for better lifts and more muscle growth.  It’s insignificant with a strictly cardio regimen but is essential for muscle growth in weightlifting. Creatine has the most positive impact in a program that incorporates both lifting and cardio.

Creatine comes in many versions, so beware of what you buy. I dislike creatine monohydrate because of the bloatedness and puffy looks that come with it. Contrary, creatine HCL produces similar gains, while avoiding the adverse effects of monohydrate. Con-Crete is a great creatine HCL brand.

Con-Cret

Con-Cret

Pre-Workout

 

Pre-workouts are better than espresso shots and energy drinks when it comes to waking your ass up and getting you to the gym. In addition to the caffeine that several contain, the beta-alanine in most pre-workouts creates better pumps. Many pre-workouts contain creatine too but not enough to do shit.

Since I usually workout around 5AM, pre-workouts boost my energy at a time where I’m usually a bum. Reasonably priced and top quality, Campus Protein’s FUEL is a great deal. I’ve already gone through two tubs. Other brands well known to my warehouse are Cellucor C4 and USPlabs Jack3d.

CP FUEL

CP FUEL

BCAAs

BCAAs (Branched-Chain Amino Acids) take on the body maintenance role and are beneficial whether it’s before or after the workout, or any other time during the day. They improve how you take in protein, help you recover quicker and workout for longer periods, providing natural energy.

I often hear that BCAAs are the “building blocks of muscle” (something like that), and since taking them I believe it. I’ve noticed quicker recoveries and more gains in the lifting arena. Solid brands include USPlabs Modern BCAA and BSN Amino X.

Cellucor's Cor BCAA

Cellucor’s Cor BCAA

SIDE NOTE: Glutamine is also great for muscle recovery.

So if you’re looking for the core supplements, consider whey protein, creatine HCL, a pre-workout, and BCAAs. These supplements perform various tasks that will help you achieve your fitness goals and make you healthier overall, but they will NOT complete your goal for you.

Get the right drive in you first, buy some supplements, and then it’s all fun from there – LeanBerg

Twitter/Instagram ~ @lean_berg

Email ~ jordangreenberg32@gmail.com

PS: I promised a routine, so here’s one completely different than my usual ones:

Legs, Shoulders & Cardio

  • Bar ASS TO GRASS Back Squats
    • 5 total sets – 25, 10, 6, 4, 25 reps
    • Standing Dumbbell Arnold Press:
      • 5 total sets25, 5-8, 5-8, 5-8, 25 reps
      • 4 Round Superset
        • Standing Dumbbell Lat Raise 20, 10, 10, 20 reps
        • Dumbbell Upright Row (use two dumbbells together) 20, 10, 10, 20 reps
        • 4 Round Circuit:
          • Seated Calf Raise Plate Machine 12-20 reps (hold at least three seconds per rep)
          • Standing Dumbbell Calf Raise 10-15 reps
          • Dumbbell Shrugs Overhand and In Front Of You 20, 15, 12, 8 reps
          • Run 3-5 Miles (why the hell not?)

 

Before/After

Before/After

 

 
 

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The Resolution AFTER New Years…

Well…… I’M BACK!

Hope you’ve missed my witty remarks and sarcasm.

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In light of the New Year, I think it’s appropriate to address some of the most popular New Year’s resolutions and some tips to help keep your fat asses motivated.

New Year’s resolutions are a bit like babies; they’re FUN as hell to make, but extremely difficult to maintain. I read that about 75% of people stick to their goals for at least a week, and less than half (46%) are still on target for about five months. Most just go back to old habits.

 

Which percentage do you want to be?

That’s what I thought!

Don’t worry, you’re in good hands.

So some of the healthiest and most popular New Year’s resolutions are as follows:

1)    TO LOSE WEIGHT: This has to be the most popular new year’s resolution ever. Come January 1st, gyms and health clubs are PACKED! (I HATED/LOVED it.) People are getting their resolutions started and trying to change their lifestyles. In order for you guys to keep yourselves motivated, you need to always think back and reassess your resolution daily, preferably in the morning or before you work out. SELF-MOTIVATE yourself! Take an upper, pre workout, or something that gets you going. Don’t give up. Little things help along the way as well. Take a before picture to look at and KNOW that your after picture will be that much closer. KEEP IT UP

2)    QUIT SMOKING: Probably one of the most difficult and common resolutions. But if you want a healthy lifestyle like me, you’re going to need to quit smoking. First off, it’s disgusting and a HUGE turnoff. It’s also pretty bad for you and your lungs. Try running 3, 2 or even 1 mile with smoker’s lungs. Good luck! There’s so many methods out there to help you quit. Seek out the best one for you and do it! No one ever said it was going to be easy.

3)    SAVE MONEY: Saving money by making healthy lifestyle changes. Walk or ride a bike to work instead of taking a car, cab or subway. Try working out at home instead of joining a gym. Buy limited items from Whole Foods. There’s always ways to save money. Think about what’s important to you and what things you can cut back on and live without.

4)    CUT YOUR STRESS: Yoga is a big reliever of stress and anxiety, but also, try getting at least seven hours of sleep each night. Might be tough, but it’s a must! “Relaxation, sleep, socializing, and taking vacations are all things we tell ourselves we deserve but don’t allow ourselves to have”-The Super Stress Solution. Try some breathing or meditation exercises. It might help.

5)    VOLUNTEER: Try helping out a local soup kitchen or school drive. Anything to help involve yourself in the community and give back a little. It’s a good feeling to volunteer and help people that are less fortunate then you are. It may also be a great stress reliever.

6)    CUT BACK ON ALCOHOL: This is a big one. Not always the most successful one, but pretty popular. This one should be done in moderation. Try decreasing your alcohol intake one drink at a time. Gradually 14180_2171996384163_508584222_ndecline your intake day by day or week by week. It’s a process. Chronic heavy drinking boosts your risk of liver and heart disease, hypertension, stroke, and mental deterioration, and even cancers of the mouth, throat, liver and breasts. Ya, I know. Intense right? Sorry, but it’s the truth. It also goes straight to your belly!

7)    GET MORE SLEEP: This is a huge stress reliever. A typical person needs about seven to eight hours of sleep per night. It’s important to get just that! A rested body is a healthy body.Or…you can try ZMA! Best sleep of my life! And I got CP to even sell it (coming to CP this January)

8)    TRAVEL: Relax and enjoy the rewards of vacation time. Show off that body that you’ve been working on for months! Enjoy your loved ones and let loose. “It makes you feel rejuvenated and replenished.”

So those are some of the most realistic and popular resolutions that I know of. Don’t set a unrealistic goal. You want to set something that you know you can do. Plan ahead and put together a plan that helps you along the way. Have a specific daily goal so that you keep yourself on track!

It’s very important that you stick to your goals so you don’t slack and give up your resolution.

I believe in you! (HA HA)

It’s a new year. 2013 baby! LET’S GO!

64609_4619152834388_1410096648_nPeace. Love. Protein. @CampusProtein

@AndrewBrauny

 
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Posted by on January 15, 2013 in The Brauny Take

 

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