What sup? Contest day ,week and CNS sups (part 2)

What sup? Contest day ,week and CNS sups (part 2)

Feb 17, 2014

Last article I covered the supplements I use off season and contest season, this article will cover week of the meet, supplements for the CNS (central nervous system) and the next article will look at two approaches of looking at how to take supplements in the offseason. This article should not be as long so I’ll stop wasting space and get to it.

CNS Supplements

I wondered about a year ago or so how can I improve my performance as I get older? Typical answers are technique, gear, rest, supplements for the muscles, protein for the muscles, training routines, etc. However how comes there are rarely answers about nourishing or repairing their CNS (central nervous system). This is an area that I figured I would check out.

Ever feel like you are losing your kick , I do (maybe it is age)? Pre-workout not working even if you increase the dosage, focusing is becoming an issue, weight doesn’t feel as light as last week and yet it is 30 pounds lighter. Yes you can do a “deload” week but what if the following week after the “deload” you still don’t have “it”? What then?

Well first what happens when you ingest a stimulant? The stimulant or caffeine attaches itself to your neural receptors which in turn causes them to fire more rapidly. The stimulated nerve cells release the hormone epinephrine (adrenaline). This can create a nervous, euphoric edgy feeling which can carry you through a workout.

Well I started educating myself on adrenal cleansing. There are supplements out there that do this. Whether these are supplements that have multiple ingredients or separate herbs( licorice root) they both re-build the strength and resilience of worn-out adrenal glands and recptors, and also strengthens the immune system. It is ideal to take during times of exhaustion (stress) or exercise. Some people say this is hogwash. Their answer is stop taking caffeine or stimulant products for a couple of weeks and you will achieve the same answer. I will not cast doubt or question an ideology of medicine that has been around for two thousand years. For me I have tried that(stopped taking pre workout sups) didn’t work so I tried the other road and I have noticed a difference.

I don’t take all of them just two (black licorice root and Adrenal Reset). BCAAs also help with the CNS which I know many people take so they, without knowing, are also helping prevent or at least slow down CNS fatigue.

Black Licorice Root & Adrenal Reset

Licorice can be used to improve the function of the adrenal glands. The adrenal glands produce important hormones that regulate the body’s response to stress. Licorice root has been shown to boost energy levels as well as to increase endurance by regulating the production of hormones in the adrenal glands. It also acts to support and improve the function of cortisol, the major hormone of the adrenal glands. It can relieve fatigue, pain, weakness, dehydration, sluggishness, among others. 5 to 15 grams a day can be taken BUT do not take for long periods of time without a cycle off. It can become toxic otherwise.

I also take Adrenal Reset which is designed to rewaken up your adrenal system to stimulants.

 

Learn more: http://www.naturalnews.com/031120_licorice_root_adrenal_fatigue.html#ixzz2tRsFtWMG

Contest week

                The week of the meet is about rest, recovery and stretching. The last 2 weeks before a meet you pretty much are not going to get any stronger but you can tweak stuff which MAY help you get a few more pounds to your lift.

I approach the supplements with the thought of saturating the muscles to either counter any overtraining (expedite the recovery quicker) or just be at full power where eating good just can’t get you.  I notice when I up the supplements by Thursday I feel “full, bloated”, the muscles not my stomach. It is at this time I know I am physically ready.

Like I said before I reload or up the supplements but I do add one or two other things.

Days 1-6

                Regardless what day the meet is days 1 through 6 will follow like this:

  • Reload creatine. Up to 3-4 times a day. Yes technically that would make it 3 loads so my first article would be inaccurate. I focus on pure creatine up to day 5 then days 6 and meet day it is a preload. I do feel a slight difference between preload and pure.
  • Vanadyl sulfate taken 3 times a day with each serving of creatine.
  • Glutamine I take 20-35 grams a day.
  • ATP Extreme taken days 4-6.
Sups-reload or increase dose Sups that have no change/new added Sups that I don’t take
CreatineVanadyl

Glutamine

ATP Extreme

PHast legs(full meets only)

ZincTurmeric

Potassium(optional)

Ibuprofen(optional)

Beta AlanineGlycerol

 

Hydration, cramping

If I am borderline with my weight I try focusing on my water intake. I don’t want to decrease my calories so how can you cut some poundage without dropping calories? Water. I am not a fan of water so I drink flavored water otherwise I’ll avoid it. I increase my water intake and drop soda or ice tea. This does 2 things: it eliminates caffeine products the last few days to avoid them forcing out water from the muscles(dehydration) and I am actually reducing calories (sugars).

 

Why would I be cramping if I am 205 pounds and not ripped? Confusing? Not really. Realize I have upped my creatine and vanadyl. Up to these days I have not really paid attention to the scale. The week of the meet is when I focus on the scale. If I am waking up at 200-203 beginning of the week I am in good shape as long as I don’t eat after 7pm and not increase my caloric intake. If I am waking up 204-208 then I start the change.  My legs will start cramping (not enough water and creatine/vanadyl is creating a demand) but I don’t want to add too much water because I retain it easy (means higher body weight) so I add potassium and ibuprofen. This seems to work great.

 

Ibuprofen(non-essential)

Not going to waste your time here but this is only taken if I am cramping before the meet. I also cut back the vanadyl but not the creatine.

What it is and dosages?

  • Muscle relaxant. Has other medical purposes such as for fevers and aches,pains.
  • Doses I take are 200mg 3 times a day. You can go up to 800 mg at one time. Suggested max is 1200mg a day.

Potassium(essential)

I only take this if I feel crampy on days I lift in the contest season BUT day of the meet an ESSENTIAL. Contest day I take it in the morning when I wake up and 2-3 times during a full meet at 400 mg. RDA is 4700 mg. For every 1-2 hours of training additional potassium is needed.

What is does and dose?

  • helps transport glucose to your muscles. Works with sodium in your body to properly balance your body’s water. When the glycogen in your body is broken down your muscles lose potassium. You secrete potassium mostly through urine and sweat.
  • 4.7 grams RDA for adult.

 

Phast Legs(still determining)

Ok first off I am sponsored by RockTape so you can skip over this if you believe this is a sales pitch HOWEVER if you want to learn about ph(potential of hydrogen) balance and what it is at least then read on. What is the worst that can happen, you learn something new?

I take this 7 days out from the meet like is directed. I have only taken it 2 cycles. Did I notice anything? Well I had a pr bench and placed third in Worlds 3 lift.

Ph balance is how much acid is in your blood. Too much acid is called acidosis. A balance ph is around 6.5-7.5. Too much acid is below 6 above 7.5 is Alkalosis, which is the opposite. Side effects if this can be muscle twitching or cramping(hmmn cramping?).

Why is ph balance important? Because it can:

  • Reduce the intensity of muscle burn.
  • Allow muscles to generate more anaerobic power when called for.
  • Reduce damage to cells and accelerate healing muscles thus decreasing recovery time and DOMS.
  • Keep the individual red blood cells flowing and exchanging oxygen.
  • Keep the transport of waste and fuel moving in and out of working muscle cells.
  • Reduce cardio-respiratory stress while operating at higher power outputs.

 

Forgot to mention in the previous article B12 I also take in my pre-workout contest season.

B12(non-essential)

                I really enjoy this for the focus and energy. I take 500mcg to 2500 mcg ½ before workout cycling up towards the meet.

What is it does and dosage?

  • Increased energy
  • Restored mental clarity, and help with memory loss
  • Reduced daily stress and irritability
  • Helps to produce hemoglobin, which carries oxygen to your cells otherwise you would be fatigued.
  • Recommended dosage

 

 

Meet Day

              Well I drop some and add some this day. By this point I look forward to my last day of supplements. Depending on what kind of meet I am doing, full or bench only dictates the supplements and the spacing of them.

Wake up glutamine,creatine,

vanadyl

turmeric ( keep inflammation down in back)

Potassium 400

PHast Legs

20 minutes before  warming   up(regardless of full meet or bench only) CreatineATP Extreme

Glycerol

Vitamin b12

Beta alanine 3.2 grams

Start warming up Caffeine 300 mg
After 1st bench (full meet only) Potassium **Beta alanine 3.2 grams
Before deadlift Potassium**Caffeine 200 mgs or b12

 

**Now if there are no flights in between the flight I am in then I would not be reloading Potassium twice. I only do this if there are long breaks between the movements. I only reload caffeine (B12 500-1000mcg if I am cramping and I don’t want caffeine to force more water out) because I may start feeling gassed by then.

 

Conclusion

Well this is pretty much it for the supplements all the way to the meet. There are supplements that may be better that I don’t touch on but like stated before this is about what I take. If you have suggestions that can help me then please post. I hope that maybe something I write can help someone. Remember what I do will not guarantee to work for you because we are all different but maybe something I do you can incorporate to work for you.

The third part of this article will cover or discuss the approach or thinking to supplements in the offseason compared to the contest season

Thanks to The GYM and Tan Line, Titan Support Systems, IronAuthority, ATP Extreme ,Oxygen Factor, and RockTape.

Till next time.

Focus First.

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