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Yams, Squats, Sleep & Freebies

July 8, 2009

MastersRobby Yams, Squats, Sleep & FreebiesQuestion: Coach,
If you had to pick one best carb for lean bulking what would it be?
Jonathan

Answer: Jonathan, this one’s too easy; yams (essentially the exact same as sweet potatoes) win hands down. It’s been argued that the human body hasn’t adapted to eating grains like oats and brown rice. This is debatable and may or may not be true. Some people may have issues with grains, others may not. But I have never known anyone to have a problem with a root vegetable like sweet potatoes or yams. This is the ultimate “clean” carb and should be a staple in any muscle building diet. There is a place for white potatoes immediately after training but most of the time you should be focusing on sweet potatoes. Many of my clients follow a carb rotation diet and sometimes I have them eat nothing but lean protein and sweet potatoes at every meal on their carb days. They always wake up lean, full and vascular the next day. My colleague, nutrition expert, Tom Venuto, is a huge fan of yams and routinely walks around at low single digit body fat percentage.

Question: Hi Jason…

Thanks for sharing all your wealth of information. 2 Quick questions:

1.) Is it possible to lean out without losing weight?

2.) How gentle is Sun Warrior Protein on the stomach?

Thanks a lot….
John Garrozo

Answer: John, it’s possible but that would mean you were gaining muscle at the same time you were losing fat. The more advanced you are the harder this is to do. It’s usually best to pick one goal or the other if you want the fastest results.

Sun Warrior is incredibly easy on the stomach. That is one of the best things about it; no bloating or digestion problems of any sort. It’s one of the many reasons it’s the only protein I use or recommend.

Question: What’s the best way to develop the inner chest?  I feel like that area is lacking compared to the rest of my chest.  My training partner has the same issue.
Enzo

Answer: Put down Flex Magazine.

Question: In your article eliminate the useless crap you have for legs,squat, squat and more squat..

How would you set up the workout….3 sets of 5 reps and then a few sets of high reps??

Free Squat or box squat?

Thanks
Danny Martel

Answer: Danny, it depends on the level of the trainee. Beginners and weak guys would probably squat three times a week for a few sets of 5-8. When they get more experienced we would add some more variety to the loading parameters. Eventually I would reduce the squatting frequency to twice a week, and then once every 5-9 days over the course of a few years. Advanced guys would do heavy sets and high rep sets. Beginners would steer clear of high reps.

Free squats are the exercise of choice but box squats are good for variety.

Question: Hey, I’m finding it hard to get eight hours sleep, six if I’m lucky. With my job and my body clocks all over the place. I have’nt been able to progress these last couple of weeks. Do you think lack of sleep plays a big role in not progressing as my diet and training could’nt be anymore solid. I would appreciate it if you could get back to me as this is the one thing I’m desperate to acheive. Cheers
John Brodie

Answer: John, lack of sleep will kill your progress faster than just about anything else. You will not recover, your testosterone levels will drop, your cortisol will rise, your insulin sensitivity will go to shit and you will just be an absolute mess. Now, six hours isn’t horrible but the reality is that almost no one can make maximal progress on only six hours per night. I would try to get at least one more hour. Go to bed at the same time every day, don’t eat or drink too much at night, keep the lights low during the hour or two before bed, get rid of all electronics from the bedroom (TV, cell phone, radio, iPod, etc.), and keep your room cool (68 degrees is optimal) and as dark as possible.

TRX photo 1 Yams, Squats, Sleep & FreebiesQuestion: Hey Jay..another Yes No Question and answer as I know you’re a busy guy…Do you use and/or recommend the TRX?
Doug Willick

Answer: Doug, I love the TRX and we use it a lot at Renegade Gym. My philosophy is to go heavy on the big barbell lifts and then do your assistance work with dumbbells, strongman implements and bodyweight as much as possible. We use it for pushups, flyes, ab work, rows, curls, face pulls, assisted pistol squats, stretching, etc. I highly recommend that everyone get a TRX and add it to their workouts.

Question: Hello Jason,

Could you recommend a similar gym to your Renegade Gym in the Philadelphia area?

Thanks,

Ankit Shah

Answer: Ankit, I don’t know of one, unfortunately but perhaps one of our readers could chime in and help you out.

Question: Hey, I looked over the website that has your book and other muscle building guides on it but I can’ afford the $ 77.00 that it costs to buy your book, is there anyway to get that for free, please send me a message back.
John Bryer

Answer: “You want me to trash your lights? You want me to fucking trash ‘em?! Christ, you’re amateur… Me and you are done professionally, man…”

Kidding, kidding. I just love to reenact the Christian Bale rant. Of course you can have it for free. What size t-shirt do you wear? I will send you a dozen of those as well. And I have an entire collection of Air Jordan 1’s, size ten and a half. If they fit, they’re yours too.  And if you’re really nice, there’s a handjob with your name on it.

Please leave your comments below.

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Written by jasonferruggia · Filed Under Fat Loss, Muscle Building, Nutrition, Supplements | 21 Comments 

Sun Warrior Protein Powder

December 10, 2008

sun warrior rice proteinSun Warrior Protein
Build muscle and lose body-fat with the best-tasting protein powder ever! Sun Warrior Protein has an extremely high digestion efficiency rating, allowing a wealth of nutritional benefits to saturate every cell in our bodies quickly and completely. Sun Warrior Protein is assimilated by the body so cleanly that it can actually help us absorb additional vitamins and minerals from the foods and superfoods in our diet. Current studies indicate significant benefits for reducing cholesterol and promoting a slow release of sugars into the bloodstream, both of which help to establish Sun Warrior Protein as one of the most potent anti-aging foods available today.

Creation of Sun Warrior Protein

Sun Warrior Protein begins as raw, whole-grain brown rice, germinated to maximize the levels of bio-activity. Natural plant enzymes are introduced which digest almost all of the carbohydrates, leaving only easy-to-digest protein. Carefully monitored bio-fermentation of the organically-grown brown rice progresses steadily until the protein concentration reaches 85%. This leaves only pure amino acids in a form which the body can easily recognize and absorb. The result: an incredible 16 grams of protein in each 1 ½ tablespoon serving of Sun Warrior Protein! A side result of this process is an incredible, silky smooth texture and phenomenal taste, a marked improvement over soy protein, pea protein, or whey. At no time in the creation of Sun Warrior Protein does the processing temperature ever exceed 90° F. This is a completely raw product, the first of its kind.

Nutrient Availability in Sun Warrior Protein

The unique bio-fermentation technique used to create Sun Warrior Protein has astounding implications for nutrient availability, offering a massive increase in the amino acid Lysine and a tremendous boost in usable protein. This holistic bio-fermentation process leads to a concentrated protein source which is completely hypoallergenic and contains all 9 essential amino acids as well as many non-essential amino acids in a completely balanced amino acid profile.

Sun Warrior Protein has been found to have a 98.2% digestion efficiency rating, ranking far above any comparable protein source. Sun Warrior Protein actually helps the body absorb many vitamins and minerals much more readily, making it perfect for infants, children, and the elderly. In the future, the World Health Organization may decide to use Sun Warrior Protein to feed malnourished individuals precisely because it is so easy to digest and due to the negligible risk of allergic reaction. At the present time, Sun Warrior Protein is being studied for its ability to improve the absorption of vitamins and minerals by individuals challenged by degenerative diseases. Superior nutrient content and enhanced bio-availability are hallmarks of all superfoods, a title which Sun Warrior Protein rightly deserves.

Additional Nutrient Characteristics of Sun Warrior Protein

Sun Warrior Protein is high in Tocopherols and Tocotrienols, powerful antioxidants known collectively as Super Vitamin E. This is due to the unique bio-fermentation processing method which preserves the bran of the whole grain brown rice with the sprouted endosperm.

Whole grain brown rice is naturally high in many of the B Vitamins, including B1 (thiamin), B2 (riboflavin), and B3 (niacin). Both Vitamins B1 and B2 help the body create energy from the food we eat, while Vitamin B3 works synergistically with B1 and B2 to provide clean burning fuel for our cells. What happens when the best vitamins for energy production are preserved alongside one of the world’s most bio-available sources of protein? This is Sun Warrior Protein: the amino acids the body needs to enhance strength and rejuvenate the cells, combined with vitamins essential for transforming what we eat into vibrant, abundant energy.

Sun Warrior Protein is high in the minerals Iron, Potassium, and Phosphorous. These three minerals work together in the body to oxygenate tissues, support muscular health, and maintain cellular energy supplies. Sun Warrior Protein helps shuttle essential amino acids to the cells as quickly as possible, along with the minerals the body needs to focus energy and apply it effectively.

Potential Health Benefits of Sun Warrior Protein

Current ongoing clinical studies have linked the balanced nutritional profile of rice to a slower release of sugars into the blood stream. This characteristic assumes even greater importance with Sun Warrior Protein, which preserves more of the nutrient value of organically-grown brown rice while assisting the digestive process. Sun Warrior Protein has the potential to benefit those challenged by diabetes and other blood sugar irregularities in a wide variety of superfood applications.

Cholesterol is naturally produced by the body to protect cells during replication, but once it oxidizes it becomes toxic. Clinical studies have shown that Sun Warrior Protein may help lower these levels of cholesterol over time. The United States Department of Agriculture is also studying Sun Warrior Protein for ways in which it may benefit those challenged by high blood pressure. These aspects of Sun Warrior Protein are exactly aligned with the best features of all nutrient-dense superfoods: they help to remove any obstacles to achieving optimal health, all while making nutrient absorption more efficient and direct.

The superior nutrient availability of Sun Warrior Protein makes it an excellent choice for anyone seeking to attain their optimal weight. Clinical studies carried out in Japan have shown that rice protein may be used to effectively control weight loss. Sun Warrior Protein preserves the nutrient density of whole grain brown rice and enhances the availability of its amino acids, vitamins, and minerals. When the body has absorbed all the nutrients it can handle, the brain receives a clear signal to stop eating; we feel full because we are full…. full of the best food ever. With Sun Warrior Protein, full nutrient absorption goes hand in hand with great taste, and our weight loss goals come one step closer to reality.

All of these factors combine to make Sun Warrior Protein one of the most effective anti-aging foods ever created. Consider this: aging is largely a matter of slowly losing the ability to reclaim the full nutritional value of the foods we eat. What if we were able to absorb virtually all of the nutritional value found in certain foods, and what if these foods could help us absorb many of the vitamins and minerals in every other food?

Sun Warrior Protein brings an answer into the light! Discover what is possible when great taste combines with full nutrient availability. Discover the benefits of a food that works to enhance our beauty, reverse the aging process, and build muscle mass, all while easing the absorption of nutrients from all other foods. Discover Sun Warrior Protein.

Click HERE To order Sun Warrior Protein

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Written by jasonferruggia · Filed Under Nutrition, Supplements | Leave a Comment