The main source of carbs should be fibrous. Fibrous carbs typically have very low carb content. Their inherent high fiber brings about a very moderate insulin response, thus making them an ideal fat loss food. The best sources of fibrous carbs include :

Broccoli
Lettuce
Cabbage
Cauliflower
Mushrooms
Green beans
Onions
Asparagus
Cucumber
Spinach
All forms of peppers
Zucchini

Ne mogu da nadjem sta je primal green a ubedjena sam da sam negde vec citala o tom greenu. Zbog ovoga green rekla bih da se radi o nekoj piluli koja treba da zameni zeleno lisnato povrce. A ovo ground veggies valjda znaci samleveno povrce (pomislila sam prvo povrce koje raste u zemlji).

Povrce nas alkalinizira, a meso daje kiselost. U principu protein i fosfor daju kiselost, a potasijum(kalijum?), magnezijum i kalcijum baznost. Tako sve sto sadrzi dosta proteina ispada kiselo, pa nam treba povrca koja su bazna da bi povratili ravnotezu. Ako nas i kortizol kiseli e onda nam i zbog njega treba povrce. Pretpostavljam da  primal green nema vlakna u sebi kada se koristi posle treninga.

E sad ima i neki primal red, to je verovatno dobijeno iz crvenog i narandzastog povrca.

45g ribljeg ulja dnevno    onda treba mnogo antioksidanasa uz to (vit E..)

eee nije te uvek mrzelo   

A sta je primal green?
povrce obicno ili sta??
mislim to bi mi bilo logicno. ali kakve veze ono ima sa promenom sredine iz kisele katabolicne u baznu anabolicnu??
ostalo kapiram.

valjda zbog azota ... dunno ...
inache .. markoni svaka chast .. odlichan text ... prochitacu ga josh par puta...

pishe ,,ground vegies''  ? znachi valjda je to to ... 

u poslednje vreme nisam video ovako dobar topic za komentarisanje ...

pa ok je to al sta je primal green??

eee nije te uvek mrzelo   

A sta je primal green?
povrce obicno ili sta??
mislim to bi mi bilo logicno. ali kakve veze ono ima sa promenom sredine iz kisele katabolicne u baznu anabolicnu??
ostalo kapiram.

sada se nema vremena za to a i mrzi me da kucam

eee nije te uvek mrzelo   

A sta je primal green?
povrce obicno ili sta??
mislim to bi mi bilo logicno. ali kakve veze ono ima sa promenom sredine iz kisele katabolicne u baznu anabolicnu??
ostalo kapiram.

Markoni moram te zamoliti da bar prevedeš deo ili prpričaš preporuke Charles Poliquina..
Nije fer prema ljudima koji ne znaju engleski da budu uskraćeno njegovih korisnih saveta. Hvala.

mrzi me , ko zna engleski neka cita

Odlican text!

Markoni moram te zamoliti da bar prevedeš deo ili prpričaš preporuke Charles Poliquina..
Nije fer prema ljudima koji ne znaju engleski da budu uskraćeno njegovih korisnih saveta. Hvala.

By Charles Poliquin

In many seminars, I always get asked which supplements are best to gain mass. My answers will surprise many of you.


Here they are:

1. Fish Oil

What? Fish oil? That is not cool, avant-garde, sexy, or exotic. Fish oil?

Yes. Fish oil. You cannot be anabolic with enough Omega 3s. For example, I was once training a first-round pick for the NFL. He put on 29 lbs of lean body mass in one month once I jacked his fish oil intake to 45 grams a day. If you want to put muscle on and lose fat, take at least 30 grams of fish oil a day.

Additional reasons for using fish oil include:

   1. It reduces inflammation.
   2. It improves insulin sensitivity: makes glucose and amino acids get better in your starved muscle cells.

 

Taking fish oil in a liquid form is the most economical way of doing it. But taking them every meal works best.  I always recommend a combination of liquid and capsules - Liquid for home meals, and capsules for away from home meals.

2. Primal Greens:

What? Ground veggies? Yes, indeed.

The more alkaline you are, the more anti-catabolic you are. Cortisol puts the body in an acidified status; Primal Greens alkalizes you and reverses that state in no time.

A Primal Green drink with 40 BCAA tablets post-workout will put you immediately in an anabolic state. Primal Greens are rapidly becoming a staple recovery in the U.K. in both football and rugby circles. Some athletes like to alternate between Primal Reds and Primal Greens to get a broader base of micro-nutrients.

3. Whey Stronger:

This product is great for the following reasons:

   1. It is low-heat processed. All of the important proteins like immunoglobulins are not denatured. It is the same proteins you would find in organic milk.
   2. The milk comes from grass-fed cows. Therefore, it is rich in CLA, another well acknowledged anti-catabolic nutrient.
   3. It is rich in BCAAs and glutamine, important anti-catabolic factors.
   4. It is a better precursor for glutathione, therefore a more anti-oxidant protein.

 

In order to maximize the benefits of Whey Stronger, use 0.25 g per pound of bodyweight, first thing in the morning with 1 tablespoon of glutamine. Use it again, 0.25 g per pound of bodyweight, post-workout.

4. Carbohydrate Powder:

My philosophy on any nutrient is that if you want the best results, get the best stuff.

There are a lot of carb powders out there to chose from but my favorite is unflavored Vitargo ultra-soluble powder. It reloads glycogen the fastest.

Vitargo is a better choice because of it leaves the stomach faster, delivering glucose more quickly to the blood, and potentiating insulin release to a greater extent, compared to maltodextrin or maltodextrin + simple sugars.

These three metabolic attributes translate into faster muscle glycogen repletion after intense workouts (or competition), and an increased ability to drive the transport of anabolic/anti-catabolic nutrients like branched chain amino acids, creatine, and even carnitine.

Carnitine does not accumulate or "load" in muscle unless accompanied by high insulin concentrations, explaining why virtually all carnitine studies have NOT shown increases in muscle carnitine after oral or even intravenous dosing in multi-gram doses.  Additionally, very recent research indicates that the exceptional potentiating effects of Vitargo on insulin release may  "switch off" muscle protein breakdown in human muscle. Together, Vitargo can speed recovery and muscle refueling, drive nutrient transport, and foster an environment in muscle that supports gains in lean mass, both as carbohydrate/glycogen and muscle proteins.

Vitargo is coming out with ready-to-drink bottles, which should make it convenient for those of you who are pressed for time when leaving the gym. Use 1 g per pound of bodyweight, mixed in with the Whey Stronger.

To purchase Vitargo, phone 949.363.5858.

5. Multi-Intense:

A single nutrient deficiency can halt muscle growth altogether. After running countless Comprehensive Metabolic Profiles, it has become obvious that overcoming deficiencies has often blasted plateaus in strength and muscle mass gains.

For example, many baseball pitchers and track throwers were shown to be deficient in taurine and magnesium, because of all of their high velocity throws. Restoring those two vital nutrients brought about immediate increases in performance in the gym.

In order to maximize the benefits of this nutritional solution, take 2 tablets, 3 times a day, in the middle of meals. That regimen should cover your nutritional bases.
 

Every person has different nutritional needs, but the above five are the best for everyone based on my experience. Use all of the above on a daily basis and you will have the foundation you need to achieve your goals.


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