Awesome Muscle Building Topic #13 Cellular Chemistry

My Intro:

I have listened to Daniel Gastelu's (Ph.D., trainer, researcher, author) Seminar series on Developing Awesome Muscles and I believe there is a good deal of information of value in there for bodybuilders, powerlifters, physique athletes and even those looking to just get ripped. 

These are free to stream or download and packed with information.  They range in time from as little as 15 minutes to as much as an hour...on average being 30 minutes.  (I will show you how to cut 33% of the time off if your time is precious.)  There are no ads and no fluff.

I want to know if anyone would be interested in listening to the segments Daniel has presented, one at a time and discussing them...I will answer any questions anyone has about the content.  I am corresponding and will be talking with Daniel and if there is anything anyone wants to know more about, I am sure I can get him to cover it.

There are 22 topics from supplementation and nutrition for fat loss and muscle gains to some specific methods and techniques for maximal performance and development.

I will highlight the key points as I see them and try to clarify anything that I feel is presented in a complicated fashion.

Everyone else is free to do the same as well as discuss the points, ask questions, debate, and together work out practical scenarios for applying these things to our training to get the most of the cutting edge science that is presented.

P.S.  Daniel builds on ideas as he goes through the series and I feel that listening in order is very helpful in getting some of the insights he sharing.
-----------------------------------------------------------

Here is the thirteenth audio in the series.
http://www.bodybuilding.com/fun/cellularchemistrycast.htm
March 2006 
38 minutes

This seminar continues Dan's review of training for fat loss and additional nutrition topics.
 
Dan Gastelu talks of Joe Weider's (Trainer of Champions since 1936) predictions about fitness and bodybuilding, how to start a project book, knowing the bodybuilding competition rules and competitors, and even touches on a Confucius saying.
 
Also covered include: the power of the cell, scientists arguing, Bill Gates' webcasts, results of a study involving the replacement of sugar-containing beverage with noncaloric-beverage intake among teens, and the "Intensity, Duration, Frequency" model.
 
Dan also treats bioenergetics, energy substrates, aerobic/anaerobic facets, making anaerobic training have more fat-burning aerobic components to burn more fats for energy, periodization, better recovery from good nutrition and supplements means the ability to do more training and get faster results, and ISSA's (International Sports Sciences Association) Dr. Hatfield/Squat & Dr. Arria.
 
Also mentioned are resistance training tips to burn more calories and fat, vascularity, free weights versus machines, Hammer Strength, and the "Bio-Calculus" model.

Highlights:  
Starting a personal log book!
The cells...turning on the power of the cells and get RESULTS!
How the body uses energy
How types of exercise effect energy systems and sources of energy
Aerobic Exercise uses mostly fat or glucose or amino acids for energy
During Anaerobic Exercise you are still doing oxidative processes somewhere
Anaerobic Exercise uses mostly glucose or amino acids for energy
Including an Aerobic component in your Anaerobic exercise
How is your lean body mass responding to your training
Recuperate better, get results faster
Periodization
Replacing aerobics with lower intensity higher repetition muscle work 24-40 rep and 16-24 rep range
Low rep high intensity + higher intensity to get more cellular aerobic activity.
Supersets increasing aerobic activity
Sprint...(HIIT)
Pre workout warm up 5-7 minutes is fine...try walking lunges with proper form...
Building Vascularity with the higher rep sessions
Higher reps = hit other muscle fiber types and get more capillaries
Why stay in anaerobic training as you approach a competition
Keep building Lean Mass and increase aerobic muscle training volume then if necessary add cardio at the end
Watch the machines and stress on joints
What happens during progressive training in the muscle and the changing response to training!
Effect of dropping sugar drinks (sodas etc)

If you want to talk about anything you hear...post a comment in this tread!
Remember this is a moderated forum so comments may not immediately appear.

There are 22 topics in this series and I will put the links to them in here later...

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175

ya i'm starting to listen to it right now but i would prob have some q's after i'm done

We can talk about it when you are done.

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175

dan i was wondering if you could direct me to any recerch links about glutimen and leucine. And i was thinking that if you take glutimen beofore workout would that not be more effective becasue of the increced blood flow the your damaged muscles while working-out, getting the glutimen excatly where it needs to go.

You can search Pubmed for glutamine and leucine
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?DB=pubmed
There are over 26000 papers on glutamine alone.
 
Remember, glutamine and leucine are just amino acids.  They are found in most protein rich food.  Just remember, supplementation is a very tiny part of getting the results you want.
 
Glutamine can serve many functions in the body...supplementation does not guarantee that it will do what you think it will.  The body is a sensative machine and can not easily be micromanaged.
 
Before the workout, there is no trauma and so the body is not as likely to feel the need to utilize glutamine for preserving muscle glutamine or meeting other needs that have not arisen.  However, once you start training it is possible that the glutamine may find some uses. 
 
Remember, this will play a very small part in the whole picture.
 
Here are a few papers that come up in other discussions...
 
Housh, D. J., et al. Effects of leucine and whey protein supplementation during 8 weeks of dynamic constant external resistance training on strength and thigh muscle cross-sectional area: a preliminary analysis. National Strength and Conditioning Association annual conference, July 2004.
 
Phillips SM, Atkinson SA, Tarnopolsky MA, MacDougall JD. Gender differences in leucine kinetics and nitrogen balance in endurance athletes. J Appl Physiol. 1993 Nov;75(5):2134-41.
 
MacLean DA, Graham TE, Saltin B. Branched-chain amino acids augment ammonia metabolism while attenuating protein breakdown during exercise. Am J Physiol 1994;267:E1010-22.
 
Blomstrand E, Hassmen P, Ekblom B, et al. Administration of branched-chain amino acids during sustained exercise-effects on performance and on plasma concentration of some amino acids. Eur J Appl Physiol 1991;63:83-8.
 
Roth E, et al. Glutamine: Anabolic effector? J Parent Ent Nutr 1990;14:1305-1365.
 
Miller, A. L. 1999. Therapeutic considerations of l-glutamine: a review of the literature. Alternative Medicine Review 4:239-248; Antonio, J, et al. 1999.
 
Glutamine: a potentially useful supplement for athletes. Canadian Journal of Applied Physiology 24: 1-14.
 
Varnier, M, et al. 1995. Stimulatory effect of glutamine on glycogen accumulation in human skeletal muscle. American Journal of Phsiology 269; E309-E315.
 
Effect of glutamine supplementation on exercise-induced changes in lymphocyte function. Am J Physiol Cell Physiol. 2001 Oct;281(4):C1259-65.
 
Welbourne,T. 1995. Increased plasma bicarbonate and growth hormone after an oral glutamine load. American Journal of Clinical Nutrition 61: 1058-1061.
 
MacLennan PA, Smith K, Weryk B, Watt PW Rennie MJ. Inhibition of protien breakdown by glutamine in perfused rat skeletal muscle. FEBS Lett. 1988 Sep 12;237 (1-2) :133-6.
 
Lehmkuhl M, Malone M, Justice B, Trone G, Pistilli E, Vinci D, Haff EE, Kilgore JL, Haff GG. The effects of 8 weeks of creatine monohydrate and glutamine supplementation on body composition and performance measures. J Strength Cond Res. 2003 Aug;17(3):425-38.

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175

i know i don't plan to use any supps for atlest a few more months.i just found the topic intresting and i like learning about these things. i figure that there are alot of papers on these thing and it will take me a while to read so if i do decid to take it i want to be well informed.

oh and something in there said something about glutimen helping with digestive illnesses, could this also refer to simple illnesses such as dharria?

i want to be well informed

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175

something in there said something about Glutamine helping with digestive illnesses, could this also refer to simple illnesses such as diarrhea

More in terms of leaky gut, but depending on the cause..perhaps..though it has little likelihood.

Glutamine is the chief source of energy for the cells of the gut lining,  where it maintains the structural integrity of the intestinal lining.  Sufficient Glutamine intake can aid in maintaining permeability of the intestine at a healthy level.

The body also relies on Glutamine as cellular fuel for the immune system, especially during times of systemic stress. 

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175