Med Sci Sports Exerc. 2004 Mar;36(3):484-9. Bodybuilders' body composition: effect of nandrolone decanoate. Van Marken Lichtenbelt WD(1), Hartgens F, Vollaard NB, Ebbing S, Kuipers H. Author information: (1)Department of Human Biology, Maastricht University, The Netherlands.

Are you tired with weight loss fads and stupid workout plans that simply don’t provide the results they promise? Welcome to the 90 Day Bikini Program, the world's leading physique transformation plan with tens of thousands of members. Specifically developed over a decade of research and testing by world renowned Celebrity Trainer and nutritionist, Rudy Mawer, MS. Rudy is world famous for his rapid scientifically proven transformations, with clients ranging from elite athletes, gold medalists, hollywood celebs and pro bikini competitors. Unlike all other workout plans you will find online, this is a complete and long-term weight loss solution. Providing everything you need for long-term success and building in healthy and sensible lifestyle and dietary changes. The 90 day program provides over 25 home and gym workouts, 7 day meal plans, 100+ videos, menstrual cycle and menopause hormonal optimization, advanced supplement guides, direct support, a private community with over 20,000 members and most importantly, education for long-term success.

It’s time to rapidly transform your physique and finally achieve your goals forever! • You’ll get high frequency workout designs to maximize fat loss, optimize hormones and achieve lean muscle tone.

• All the training blocks are specially designed for rapid fat loss, improved muscle tone and strength gains. • You’ll get a female specific plan with extra focus on legs, bums and tums, so you can tone up and create the perfect beach body.

• Each plan includes High Intensity Interval Training, which creates rapid fat loss and supercharges your metabolism – continue to burn fat for 48 hours AFTER the workout! • Tailored supplement protocols to support your workouts and DOUBLE fat loss (proven by research). • When you sign up today, you’ll get access to an advanced series of 7 day nutrition plans, tailored to your own body's calorie/macro needs.

Each plan includes a complete macro breakdown and timing structure. • Great news!

You can still enjoy your diet, based on your favorite meals, with the shopping list containing over 100 food items to choose from. • You’ll learn how to optimize your hormones, endocrinology, fiber types and nutrient utilization, with our step-by-step guides. • Our program and 40 page manual is packed with educational material and empowerment so your results last forever. This is no quick fix, it’s a lifestyle change! • Everything comes in a simple, easy to follow done-for-you format – no confusion or guesswork needed. • You’ll get high frequency workout designs to maximize fat loss, optimize hormones and achieve lean muscle tone. • All the training blocks are specially designed for rapid fat loss, improved muscle tone and strength gains.

• You’ll get a female specific plan with extra focus on legs, bums and tums, so you can tone up and create the perfect beach body. • Each plan includes High Intensity Interval Training, which creates rapid fat loss and supercharges your metabolism – continue to burn fat for 48 hours AFTER the workout! Trey Songz Heart Attack Free Mp3 Download Nl here. • Tailored supplement protocols to support your workouts and DOUBLE fat loss (proven by research). • When you sign up today, you’ll get access to an advanced series of 7 day nutrition plans, tailored to your own body's calorie/macro needs. Each plan includes a complete macro breakdown and timing structure. • Great news! You can still enjoy your diet, based on your favorite meals, with the shopping list containing over 100 food items to choose from.

• You’ll learn how to optimize your hormones, endocrinology, fiber types and nutrient utilization, with our step-by-step guides. • Our program and 40 page manual is packed with educational material and empowerment so your results last forever.

This is no quick fix, it’s a lifestyle change! • Everything comes in a simple, easy to follow done-for-you format – no confusion or guesswork needed. Price is listed in USD / American, this equates to around £14 UK GBP or $24 Canadian / Australian Dollars, you can use your credit/debit card regardless of your location in the world and it will convert it for you. You can also pay via Paypal, the most secure payment system in the world. The 90 Day Bikini plan is provided instantly in downloadable PDFs / Ebooks (just like an ebook from Amazon).

It can be accessed worldwide, regardless of location, including USA, UK, Australia etc. All plans/ebooks are easily viewable on mobiles, tablets, laptops etc. All plans/ebooks can also be printed out very easily, just like a word document. This price is a one-off fee with absolutely no recurring payments.

You will get access to every ebook above forever. The Transformation Manual is more than just an introduction to the program.

It breaks down the science behind how we can transform our body and gain muscle while losing weight, teaching the key principles on how we can attack that stubborn body fat which, until now, has been so challenging to get rid of. It also provides educational material to EMPOWER you, explaining how to become your own personal trainer and tailor your own diet. No more slow progress or stalled results, it gives you an EXACT blueprint to continually lose fat without any road blocks. The 7 Day done-for-you meal plans provide a 7 day rotational menu that you can immediately use. The diet plan can be tailored to your specific bodyweight and caloric needed, while providing the individual macros for every food (not meal, every single food!). This allows you to make simple replacements with our food list cheat sheet, containing the macros for over 100 foods. You can build the ultimate diet within the guidelines set, enjoying the foods you love (including ice cream & pizza!) while still burning fat!

Rudy is a world renowned Hollywood Celebrity Trainer with nearly a decade’s experience in physique transformation. He has successfully coached over 500 personal clients, including NBA Athletes, Gold Medalists, Pro Bikini Athletes and Bodybuilders and World Record Holders. Along with this, he has a 1st class Masters and Bachelors in Exercise & Nutrition Science, is a certified CISSN Sports Nutritionist and is a respected researcher in the fitness, supplement and nutrition scientific community. Rudy also consults for the world's leading fitness authorities and is a part-time scientific editor for Bodybuilding.com, T-Nation, Authority Nutrition, Muscle & Strength, Kaged Muscle, IFBB Ben Pakulski, Mi40, Kris Gethin and many more You can now learn from all of Rudy's knowledge and research, condensed into a mind blowing weekend of research, science, practical application and fun!

As this plan is based on years of advanced scientific testing which has been successfully utilized by 1000s of our members I am fully confident in you and your results. I understand you’ve likely failed before and followed fad diets or plans that promise the world but you need to understand this is a totally different ball game due to my scientific/research background and experience with elite athletes, models and Hollywood Celebs. After all, the US Navy even bought me in to train the hardest and most elite men on the face of the earth. So, because I know the plan works, I offer a results backed guarantee if you complete the full plan and do not get results. Simply all you must do is complete the plan, follow my workouts/diet plans and then if, after 90 days, you’ve failed to lose weight or inches, you can request a full refund! Don’t worry, we can also stay friends! Price is listed in USD / American, this equates to around £14 UK GBP or $24 Canadian / Australian Dollars, you can use your credit/debit card regardless of your location in the world and it will convert it for you.

You can also pay via Paypal, the most secure payment system in the world. The 90 Day Bikini plan is provided instantly in downloadable PDFs / Ebooks (just like an ebook from Amazon). It can be accessed worldwide, regardless of location, including USA, UK, Australia etc. All plans/ebooks are easily viewable on mobiles, tablets, laptops etc. All plans/ebooks can also be printed out very easily, just like a word document. This price is a one-off fee with absolutely no recurring payments.

You will get access to every ebook above forever. As always, the answer depends. For example, someone who has 100LB to lose will drop fat much faster than someone who has 10LB to lose. It also depends on how hard you work and how consistent you are etc.

However, the average reported weight loss from clients on the plan who focus purely on fat loss is around 22 LBs. Not bad for only 90 days right? Remember, anyone or any program can make you drop “Weight”, but half of that is muscle. We focus purely on FAT LOSS not WEIGHT LOSS. This way the end result will be a lean but athletic physique, not just a skinny one! It also means you will be much healthier, stronger and have a better metabolism and hormonal environment after the 90 days!

You can certainly achieve equal results by optimizing a non meat diet. I myself have been vegetarian my whole life so can provide you with more support than most meat eating coaches / trainers out there. I’ve included both a vegetarian and fish only plan, complete with tons of high protein, physique friendly meals. I’ve even matched the macros / calories, so you will be on the exact same plan as everyone else!

These can be further tailored if you are vegan, just dropping out the dairy based products for vegan friendly alternatives! I’ve spent 7 years researching the techniques and months developing the program, I want to share this research backed plan and help as many people as possible! I don’t believe that money should be a barrier for good information (and there’s so much bad info out there now) that can help you improve your health and physique. I constantly have clients or fans message me when they are paying crazy money for a personal trainer or following a celebrity workout which is terrible. It’s sad that someone is putting in all the effort on a program that will never work. With the 90 Day Bikini Plan you can be confident in the fact that it’s backed by years of research, 100’s of medical studies and has been tested on over 1000 people already!

Price is listed in USD / American, this equates to around £14 UK GBP or $24 Canadian / Australian Dollars, you can use your credit/debit card regardless of your location in the world and it will convert it for you. You can also pay via Paypal, the most secure payment system in the world.

The 90 Day Bikini plan is provided instantly in downloadable PDFs / Ebooks (just like an ebook from Amazon). It can be accessed worldwide, regardless of location, including USA, UK, Australia etc. All plans/ebooks are easily viewable on mobiles, tablets, laptops etc. All plans/ebooks can also be printed out very easily, just like a word document. This price is a one-off fee with absolutely no recurring payments.

You will get access to every ebook above forever. *Individual results may vary, and testimonials are not claimed to represent typical results. All testimonials are real men and/or women, and may not reflect the typical purchaser’s experience, and are not intended to represent or guarantee that anyone will achieve the same or similar results.

Every person has unique experiences, exercise habits, eating habits, and applies the information in a different way. Thus, the experiences that we share from other people may not reflect the typical user’s experience. However, these results are meant as a showcase of what the best, most motivated users have achieved. In addition, you assume certain risks inherent in exercise and nutrition programs by using this system.

You should not begin the program if you have a physical condition that makes intense exercise dangerous. In addition, our programs require you to follow an eating plan and, at times, restrict the amount of calories you consume. You should not begin this eating plan if you have physical or psychological issues which make fat loss dangerous. RudyMawer.com / Rudy Mawer's programs are an educational service that provides general health information. Rudy is not a doctor, and his advice is not a substitute for medical advice. Please consult a physician before beginning any exercise or diet program.

The information on this website is for entertainment purposes only and should not be seen as a substitute for working with a qualified professional. You must consult with a medical / fitness professional before starting any new exercise / nutrition program. Results may vary depending on the individual, hard work and consistency is required. Prices quoted for programs and packages are based on the date of publication.

Actual prices may vary and are not final until you reach the checkout page. All programs are downloadable products only, provided in PDF. No physical product will be delivered. Please read the terms and conditions in full before purchasing. Registered Business Address: 101 W Beach Pl, Tampa, FL, USA, 33606.

When I was 39 I worked with a personal trainer for a year to lose weight that had crept on, and he introduced me to Carb Cycling and proper HIIT, tailoring workouts round my injuries. Since moving house, I have no longer been able to use my PT and am ‘on my own’.

I signed up to the 90 Day bikini plan as it seemed a comprehensive resource that complemented the style of training and eating I had become accustomed to. This along with the user group gave me the guidance I was missing from my PT who had been encouraging me to increase calories for some time. The diet plan was the easy to follow and the recipe book provided me with plenty options to mix things up. This was badly needed for me as I had previously fallen into the trap of eating the same things day in and out. The workouts were perfect for me. I was used to a serious session and felt I got progress with these. Adding in the HIIT workouts meant I could get some more variety on the days I struggled with injury.

6 months in, (not training religously due to injury) and I dropped from 68kg to 62kg (14lb weight loss). I felt stronger, had more stamina and felt great on my trip to USA. Although these pictures are not great, I can see a huge difference in my face and body! Life can easily get in the way and I have gained a little weight back, but the plan gives me the tools to dip back in and get back to where I want to be easily I wouldn’t hesitate to recommend Rudy’s plans. There is something for everyone. Frances M, 42, Scotland. All I a can say is purchasing 90 day bikini plan is the best thing I have ever done!!

Honestly I was very skeptical at first but after reading the manual and understanding how the carb cycling and macros worked I knew this was something I could do. I didn’t have much weight to lose. I mainly wanted to build muscle and get lean, I lost a total of 4 pounds and lost inches off my waist, hips and thigs. I am thrilled with my muscles definition especially in my upper body. I love the support I received from you and the FB group.

Everyone is positive in their remarks. I would recommend it to anyone who wants to get healthy and see results.

Thanks you for personally responding to all my group posts and being so supportive. I have completed the 90 day bikini plan, and literally my body shrank. It looks live I’ve been vacuum packed! Everything tightened, muscles popped out, and my skin has never looked as plump and healthy.

I continued with MAD straight after and now have only a week to go, to finish it. My body has had a total transformation. With Rudy’s plans and scientific knowledge on nutrition, and exercises, it has changed my life forever. I wish I knew all this when I was young! Thanks Rudy, and to all the FB group who constantly support and encourage each other. Laura, Scotland, UK.

Between the 90 day bikini program, 30 days of HIIT, his delicious macro cookbook, private Facebook page and now his supplements (which are safer and smarter than anything you will find in a nutritional store): Rudy Mawer has created my absolute one stop shop for incredible workouts. Flexible (and sustainable) nutrition, smart, safe supplements, and a tremendous community of support.

Not only has my already active and fit physique experienced rapid changes, but I’ve come to enjoy nutrition, rather than feeling I am being restrictive. To have access to his expertise in combination with money back guaranteed results but not to try his programs, is a disservice to what you can achieve. Jaclyn G., age 40, Omaha, NE. “I cannot say enough great things about Rudy’s 90 day bikini program. It’s everything that I’ve been looking for in a workout plan and more. The workout plan pushed me further each week, to get the results I was looking for. I was able to slim down and see more muscle definition each week.

The workouts were always switched up to keep your muscles guessing and help accelerate your results. It was easy to follow and laid out perfectly. The eating plan was perfect. I didn’t feel like I was starving or bored with the food, and loved how I was able to cycle my macros. I definitely got the results I was looking for in the 90 day bikini program, and would highly recommend this to anyone looking to lose weight and gain muscle. I’ve tried other fitness plans, and they were all generic without much variety.

With Rudy’s, I felt that the plan was specifically tailored for me. I can’t wait to do the program again after my pregnancy!

I know I will get the results I’m looking for!” Joanne Z. SMOOTHIES • Creamy Peach Smoothie • Raspberry Power • Goody Smoothie • Avocado Green Smoothie • Creamy Pomegranate Smoothie • Cottage Cheese Green Smoothie • Black Grape Smoothie • Cinnamon Protein Smoothie • Pumpkin Seed Smoothie • Simple Spinach Cantaloupe Smoothie • Tofu Blackberries Smoothie • Avocado Goat Cheese Smoothie • Cantaloupe Almond Smoothie • Cheesecake Smoothie • Strawberry Yoghurt Smoothie • Banana Peanut Butter Smoothie • Lime Spinach Smoothie • Peanut Butter Spinach Smoothie • Carrot Smoothtie • Green Apple Kale Smoothie. DINNER • Turkey Thai Skewers • Chicken Parmesan Bites • Coconut Parmesan Fish Fingers • Pork Cutlets with Peppers • Chicken with Cheese Vinaigrette • Zucchini Noodles and Turkey Bolognese • Simple Rosemary Salmon • Turkey Stir Fry • Collard Greens Pork Salad • Steak with Asian Salad • Halibut and Leeks • Healthy Stir-fry • Salmon Slaw • Shrimps with Rice and Eggs • Chicken Apple Sausage • Shrimp and Green Beans for Oven • Cold Chicken Salad • Herbed Lamb Chops • Broiled Sole with Herbs • Tuna with Bok Choy. LUNCH • Green Turkey Salad • Aromatic Pork Tenderloin • Turkey and Zucchini Burgers • Salmon with Stir-fried Salad • Chicken Meatballs with Cheese • Lettuce Turkey Fajita Wrap • Fresh Mediterranean Kebabs • Sweet and Sour Chicken with Cauliflower Rice • Asian Style Tuna Balls • Turkey Streaks with Salsa and Green Beans • Chicken Satay • Spicy and Fruity Burgers • Mexican Chicken Strips with Cauliflower • A Day Ahead Pork and Apples • Steak Salad with Raspberries • Burrito Bowl • Coconut Shrimps with Sauce • Beef Sirloin Skewers • Fast Asian Style Flounder Fillets • Chicken Mushroom Stir Fry. BREAKFAST • Lemon Blueberry Pancakes • Turkey Breakfast Burgers • Cottage Cheese Fruit Bowl • Salmon Omelet • Cottage Cheese Pancakes • Egg White Puffs with Vegetables • Greek Yoghurt Peach Delight • Chicken Muffins • Egg Mushroom and Turkey Quiche • Banana Protein Orange Muffins • Strawberry Lemon Pancakes • Beef Scrambled Eggs • Breakfast Parfait/ Sundae • Turkey, Cottage Cheese and Chives Scramble • Spinach and Sun-dried Tomato Frittata • Fast Chicken Roll • Quark Cheese with Protein Nut Topping • Tuna Omelet in microwave • Protein Cacao Waffles • Pancakes with Cottage Cheese Topping.

In part II of this series, as promised, I interviewed one of the nations top trainers of professional athletes to provide a “real world” look at how athletes are using Superstarch. As excited as I’ve been using Superstarch and sharing my experience with endurance athletes, I was really interested to know his experience was, both personally and professionally, using it with the type of athletes I don’t work with. As you’ll see in this interview, he gets just as much joy working with and helping troubled high school athletes in disadvantaged schools as he does working with the best football players and track and field athletes in the world. It’s been a huge honor for me getting to know him and learning about the conditioning and training of athletes in sports I can’t really relate to. Most amazingly, I’ve come to realize that whether you’re a Heisman Trophy winner, an avid cyclist, or a weekend warrior, we all struggle with the same problems when trying to refuel our bodies. Tell me a little bit about yourself, your athletic background, and what you do today?

My name is and I am the founder of, a sports performance training company based in Carlsbad, California, that specializes in teaching athletes of all levels to be fast and injury free. We train all types of athletes including professional athletes from the NFL, NBA, MLB, Olympic Track and Field athletes, NCAA All Americans, and high school athletes all the way down to middle school all-stars. Our facility is focused on two very important athletic principles, which are speed and injury prevention. As a kid growing up I was not considered fast.

I vividly remember when I was playing in a Little League baseball game and I was thrown out at first base when I hit a line drive to center field. Those familiar with baseball know that should never happen. As I was jogging past my coach back to the dugout I asked him what happened and he told me, “well, apparently you forgot to unhitch the trailer from behind you.” Aside from my coach needing a lesson in coaching kids, he was right, I was slow. Shortly after my embarrassing experience in baseball my mom made me join a track and field club at my middle school. At the time I was so frustrated because I was the only one out of all my friends that had to run track. But, looking back on it today I can emphatically say it was the best ‘athletic’ decision my mom ever made for me. My youth track coach, Paul Clark, spent countless hours with me to develop proper sprint mechanics and running form.

The hard work paid off and soon I was one of the fastest kids in my middle school, then high school, and then college. I played football at Utah State University and was one of the faster players on the team, despite my size (I weighed 255 pounds). My speed combined with my size was not common and I was fortunate to have a great college career. The competitive advantage I had was that I learned at a very young age a secret that not many people know: speed is not something you’re necessarily born with, it is actually a skill that can be learned. I am fortunate to now teach the youth athletes I work with what I was able to learn at a young age so they can reach their full athletic potential.

Along with speed training, our philosophy equally emphasizes injury prevention. At the end of my football career I suffered several knee injuries that forced me to retire prematurely. Because of the injuries I became very motivated to understand the reason why they happened. I educated myself on ACL injuries while I was in graduate school and realized the archaic training I was getting from collegiate and professional strength coaches is what led to my knee injuries. Their programs were based on getting bigger, lifting heavier, and training harder. Much like nutrition, these “experts” or coaches were indoctrinated in old-school science and methodology.

Today, a big part of what I am passionate about is being able to deliver the latest and greatest in science and research to the athletes I work with and help them to avoid injuries. Every athlete I work with is given an in-depth biomechanic movement analysis, movement screen, and we review past injuries before I design their unique training program. The information we gather gives me what I need to know to ensure that we are going to pinpoint their imbalances and develop those weaknesses to build a strong, balanced athlete.

What type of athletes do you work with? Athletes that I train range from a 12-year-old kid who plays for the local Pop Warner (youth football league) all the way to Pro Bowl NFL quarterbacks. We have multiple programs that we offer for youth athletes that teach them how to sprint properly, change-of-direction speed, stimulus response training, flexibility, and core strength.

Our High School programs offer the same as the youth training and here we introduce weight training. We also have a large NFL combine training program that prepares future NFL stars for the NFL combine and draft. I work with over 100 NFL players including: Cam Newton, Andrew Luck, Donovan McNabb, Vince Young, and Vincent Jackson. I also work with several Division 1 programs as a consultant to their strength staff. And, we recently launched our Non-Profit that trains a local inner city high school that is nominated based on their need. We train their athletes for a year, train their coaches on our training programs, and we give their weight room a makeover. This past year, Kearny High School (San Diego) was chosen and it was an amazing experience for us.

Prior to using Super Starch, what sort of products did you use yourself? What about your athletes? Over the course of my career I have tried a lot of supplements. I’ve used whey protein, casein protein, egg protein, branch chain amino acids, glutamine, creatine monohydrate, waxy maize, pre-workout supplementsthe list goes on and on. I am not a big proponent of supplement use with my athletes because it’s a slippery slope with the lack of research associated with a majority of these products.

I emphasize getting their nutrients from food as opposed to using supplements and I preach high fat, low carbs, and eliminating sugar from their diets. Most recently, however, I have become a huge fan of Super Starch. How did you learn about Super Starch?

I was introduced to Generation UCAN by you, (Peter Attia). I had actually never heard of it prior to you giving me some to try on my own last year. At the time I was struggling in my own personal training after making the switch to a higher fat, low carb, no sugar lifestyle and it made a big difference for me personally. What did you notice, personally, when you switched from other sports nutrition products to Super Starch? I have always struggled figuring out when and what to eat prior to workouts. I became accustomed to either having an upset stomach while I was training or, to avoid a stomachache, I wouldn’t eat and would bonk in workouts. It was a constant struggle to figure out the right combination of certain foods or supplements and timing my digestion to optimize my own performance.

I never quite figured it out, until I found Super Starch. I take it about a hour prior to my workouts and it doesn’t upset my stomach, it gives me steady energy, and I get a carbohydrate source that allows me to keep burning fat stores.

What have your athletes been telling you about the changes they’ve noticed since switching to Super Starch? I have about 20 NFL athletes that are currently using Super Starch. I train a NFL athlete for a total of 5 months throughout the year. Every workout is very important to their overall improvement and missing one of those workouts can be a major set back in their progress. I have had so many athletes over the years miss workouts because of getting nauseated or because they didn’t eat and they crash halfway through. So, for a lot of these athletes Super Starch is a big deal. I would say the overwhelming response I get from them is that they feel like they can make it through our workouts without getting nauseas, they feel like they are stronger at the end of the workout, and that they love the fact that it’s so convenient for them when they are on the road travelling or running short on time.

Have you or your athletes found any downside to using Super Starch? The problem I experience most with Super Starch is the chalky taste. I usually have them try making a smoothie with Super Starch, almond butter, heavy cream, almond milk, and ice. It is so good that they usually all come back with rave reviews of the smoothie and that helps with the chalky taste issue. A lot of the athletes you train seem to exercise so much – many of them are professional athletes – why do they even care about fat burning? A big misconception is that elite athletes don’t struggle with weight issues. I have professional athletes I train who have struggled with their weight for years.

Most of these guys have a target weight that they have to be when they report to the NFL team they play for and if they fail to meet the weight expectation, they can either get released or fail their physical. I have actually seen the biggest benefit of Super Starch with the 300+ pound NFL athletes because it gives them an energy source that will keep them burning body fat while they train. This past summer I had a defensive tackle from a NFL team go from 340 to 315 pounds just by using Super Starch and removing all other supplements that contained sugar from his diet. Have you encountered athletes who do not benefit from Super Starch? The athletes that have not benefited from taking it have been the ones who either haven’t enjoyed the taste and didn’t continue, or guys who didn’t give it a chance because they didn’t feel a more immediate effect.

Supplements these days usually make the athletes feel the effects in their workout after taking it only one time. Whether it’s the caffeine or beta alanine, the effects are pretty immediate.

The thing about Super Starch is the effects are not very noticeable unless you struggle with GI distress, which Super Starch immediately helps with. What do you see as the most important factors necessary to give athletes and parents of youth athletes the best information possible to make an informed decision about what sports nutrition products they use? Some products out there have incredible marketing and I see so many parents giving their kids crap and thinking because Michael Jordan is on the commercial it must be great. (Cough) Gatorade.

I think educating parents on the truth behind other products and comparing them to Super Starch in a simple way is a start. In order to make a nutrition product something that athletes can’t live without, it needs to serve a purpose in their life or they won’t care about it. So, that’s where I think the benefits of no GI distress come in to play for a lot of my athletes. Once I was able to show the difference between eating a heavy meal or drinking a UCAN shake and how much better their stomach felt during the workout, that was a selling point for them.

Now they can’t train without it and they are telling their teammates, family members, and so on. What do you see as the benefit of Super Starch for average people and their relatively more moderate exercise regimen? I think the benefits would be the exact same benefits as the athletes I work with: it’s convenience for people who don’t have the luxury of being able to time their meals with meetings, the fact that it will keep them burning fat and not spike insulin levels, and providing a steady carbohydrate energy source. Eduardo October 31, 2012 Hi Peter, I was waiting for part II to ask these questions. I recently started trying low carb and I feel great.

It’s been a couple months and I’ve lost significant weight. However, I’ve been a bit afraid of getting into the usual muscle building routine from back when I was starting college (best shape I’ve ever been), so my weight training has been lighter than what I’m used to. I have also been incorporating intermittent fasting in the last couple of weeks and have really seen great results. Anyways my questions are the following: Is glycogen essential to muscle building? What is the role of glycogen when muscle hypertrophy occurs?

Bodybuilders always talk about ketogenic diets when they are ‘cutting’ but not many see it as sustainable when it comes to building muscle. In fact, creatine monohydrate, which I have seen great results with in the past, I believe relies on glycogen stores to work and that’s why it’s hard to find any creatine supplement without a lot of sugar. So, with this low carb diet, I have noticed I am struggling more than usual when getting through a tough workout. If so, would that mean Super Starch could be highly beneficial in muscle gains? Also, a bit off topic, but I have been working out fasted and frankly I’ve been seeing better results even though it makes the workouts a bit tough. I feel fine doing it, but would that make Super Starch a good pre-workout supplement that doesn’t affect my fasted state as much as sugar would? The idea behind working out fasted is the fact that I will not only burn fat doing, but also HGH is at higher levels.

I love what you do and, like everyone here, I appreciate all the work you put into this blog. Thanks, Eduardo •. October 31, 2012 Hi Peter, The amount of fat that’s burned by lean tissues depends on the relative availability of glucose vs. Fatty acids in the circulation. If you increase glucose availability/oxidation, you decrease fat availability/oxidation. To hypothesize that fat oxidation will continue undiminished in the face of increased carbohydrate oxidation (from the super starch) is to hypothesize that total energy expenditure is increased. Personally I find this unlikely, and there certainly isn’t any evidence to support it currently.

I think a more likely explanation for the fat loss that some people experience on this product is that very slowly digesting starch may alter gut-brain communication, similar to other types of fibers. Increased nutrient delivery to the distal small intestine has endocrine/metabolic effects that may reduce food intake and body fatness. This may be one of the reasons why bariatric surgery is effective. October 31, 2012 Great point, Stephan, and certainly worthy of more study. Unfortunately, there are so many unresolved questions at this point. But it will be very important to have this addressed. I think I might even take your point one step further: the change in composition of the product (and especially if combined with a dietary change that removes sugars and simple/refined carbs) may actually alter several aspects of gut flora that changes both permeability and conversions within the body.

I know many folks are actively looking into this broader point, and I’m eagerly awaiting the answers. Rueben October 31, 2012 I do my Crossfit workouts at 6am. At best, I’m up at 5:30am prior to the workout and I have never found a productive source of energy that I can consume shortly before the workout and not have to “deal” with it during the workout. I saw that an Olympic gymnast kept honey on hand for some quick energy throughout the day and got to thinking that it or agave syrup might be an answer.

I’ve taken a tablespoon on some mornings and have seen a difference, but I know that is not the best solution. Would Superstarch be worth trying in this scenario? I am not out to break any records, just get my daily dose of athletic fun, post a respectable performance, and then head off to work ready to handle it. Caleb Gammon October 31, 2012 Thank You Dr. Attia for the amazing information you have on your blog-I have enjoyed reading everything I can!

I Have a question: Can super starch help me in my Crossfit (anaerobic) training? Flaherty mentioned it helps NFL players keep from getting nauseous in their workout-an occasional problem I have-and in part one, you mentioned improved recovery, which I am VERY interested in.

Could super starch help with shorter, intense workouts? Also could it help guard against GI problems associated with occasional gluten ingestion (read: cheat meals? 🙂 ) Caleb •.

Markus November 1, 2012 Hi Peter! First of all, let me just start by saying I’m a HUGE fan and I believe your research and experimentation is unparalleled. It’s guys like you, Mark Sission, Wolf, Lalonde, and Volek that make this wellness journey so enjoyable. Currently, I’ve focused on a minimalist approach to getting results. Think CrossFit meets P90X meets interval/body weight/sprint/gymnastic/metabolic conditioning style workouts. I’ve been experimenting with Keto and I’m wondering what your take on a product I take that has a combination of fructose, MCTs, l-carnitine, and magnesium and potassium (energy and endurance formula)~ 50 cal/serving and 12g sugarI only use the stuff on the higher intensity workouts (crossfit style high reps/rounds/intensity/sprints) Thoughts? I’d be interested in trying Super Starch, but was wondering what your thoughts are on the above type of pre-workout formula taken with a low-carb/keto lifestyle.

Arron November 3, 2012 Hi Peter, Thank you for all the excellent info you put out, it is sincerely appreciated. I dabble in ultras and would like to start tinkering with my diet & exercise to see if I can raise my aerobic threshold. Burning fat + super starch for 24hours sounds so much better than sucking down sugar constantly. – Is there a reliable at home method to determine your aerobic threshold for easy test/retest experiments? – Did your improvements in the “What I Eat” come from strictly diet/fasting modifications or did you modify your training as well?

– Do you think low carb + LSD + some Crossfit would be a good place to start? Steve November 6, 2012 Listened to your superlative, thoughtful and informative interview with Jimmy Moore. You mentioned some variance in your LDL-P that ranged from 400 to 1200 or so at different times.

Was wondering while I know from your writing that you do not think particle size matters, if there were any differences in particle size say at the lower LDL-P measurement than at the higher number, and what differences in your diet there may have been. In my case, when LDL-P is very low, particle size is quite small vs. When LDL-P is higher. I am talking about LDL-P of under 400 vs. In both instances trgs low at 28-34, HDL around 60, HDL-P 37, and on Crestor and Zetia.

Strongly dyslipidemic and believe there may be a genetic tendency towards small LDL-P. Steve November 7, 2012 Thanks for your response. I know for myself that with a lower fat content( but not aiming for low fat), the particle size falls. When the fat is increased the particle size will go up, but still on the low end of Pattern A. I think it is clearly genetics for me. When i eat carbs- whole grains, very little to no sugar, etc and before meds my NMR waa 1795 all small. Tried to just eat meat fish, chesse, and fruits an veggies only and it went down somewhat but still about 60% small.

When i really restricted carbs and went heavy on the fat the particle size greatly increased to 2200, of which only 200 or so were small. With Crestor 20 and Zetia I keep the particle count at 600 or lower but still generate a lot of small particles. With not much carbs in my diet with TRgs of only 26 and HDL around 60 there clearly is something of a metabolic genetic oriented issue. At 61 with some CAD I am trying to get it as correct as I can. Like you I have an unfavorable family history.

Good news the meds get me to goal. Diet is meat, fish, poultry,eggs, cheese, veggies with little fruit, some rice if eat Japanese food, and a baked potato here and there. No sugar except in 88% plus dark chocolate and no grains or oils other than olive or coconut. Your work is very helpful •. Kyle November 9, 2012 Peter, Yet another great post!

My question concerning SS is for a person who follows a high fat, moderate protein and low carb diet as you and myself When consuming SS (being a pure carbohydrate) how does that effect your diet? Yes, I understand that it does not spike blood sugar levels but a carbohydrate is a carbohydrate. So 4g of carbohydrate equals 1 tsp of sugar in our body. As we know, excess sugar causes a hormonal imbalance, which leads to carbohydrate cravings and weight gain, literally turning your body into a fat-storing machine rather then a fat-burning machine.

So how does SS not turn a fat burner into a sugar burner? Mike November 10, 2012 Thank you for the timely response. I personally have experimented with both products and feel that the SS better suits my needs.

I was just wondering because there seems to be a tremendous lack of thurough explaination on the WM-HDP. I felt the same about the SS until I saw the video you recently put out. Hearing your breakdown of SS confirmed what I thought it was doing and knowing definitively what it does makes me feel more confident in using it. Love this site by the way. Matt November 10, 2012 Hi Peter. I’ve been on a sub 150 carb diet for about a year now and a sub 50 carb high fat diet for about 4-5 months. I recently found out that my T3 (thyroid levels) are lowI’m not sure if this is due to low carbohydrates or to the fact that I have been consuming only about 1,200-1,400 calories a day (I am 6’2 185 pounds).

I’ve done a lot of reading and found several studies that hint that low carb diets lower T3, but I suspect it’s actually the low calories – Have you had a chance to test your TSH and Free T4 Free T3 levels to see how your diet has affected you? Since you eat a lot of calories a day but are low carb you would be a good indicator (although not proof) of whether the lower T3 levels is due to low carb or low calories. As a side note I have recently increased my calories to around 2,400 a day. Nathan November 11, 2012 Hello Peter, First of all, thank you for this website and all the research that you have done and continue to do, it has been a great help to many of us. I am hoping to receive some guidance from you on a difficult issue with which I struggling, and perhaps SS is the answer.

After starting a low-carb diet (. Sylvia King June 11, 2014 Hi I found that when one starts a keto diet make sure right from the beginning you are getting extra salt, potassium, calcium and magnesium every single day. It took me 21/2 months to really start to feel good on a keto diet.

The biggest mistake everyone seems to make is underestimating the extra salt and potassium (and extra water one should drink) one needs to eat every single day. If your salt and potassium drop too low you will feel exhausted. I drink zipfizz in 32 ounces of water and add 1/4 of a teaspoon of salt (slightly heaped) to it. I am not an athlete so do not need as much salt as they do. Avocados are a great source of potassium as well and make a great addition to ketogenic smoothies.

1/2 a medium avocado has 550 mg of potassium. Ones daily requirement for potassium is 3000 – 4000 mg per day. 1/2 cup cooked spinach has 419 mg 1 medium tomato has 273 mg potassium 6 ounces tomato juice has 658 mg potassium Zipfizz is available at Walmart and I think Costco. It contains 60 mg sodium, 950 mg potassium, B vitamins, 500 mg vitamin C, zinc, calcium, magnesium, chromium, vitamin E etc.

Try this smoothie: Blend a scoop vanilla protein power, coconut milk, avocado, spinach, some fresh mint and ice together. Best of luck on your transition.

Be patient with your body and do not get too stressed about it. Your body will adapt it just can take some time. Tom Hughes November 11, 2012 Hi Peter, I have read your blog with interest and I listened to your podcast with Jimmy Moore the other day. I am a Doctor from the UK, I also train as a long distance triathlete and timetrial/road race cyclist and over the past 3 years I have converted myself to be a fat burner. I live almost on fats alone and generally stay below 50g and although I don’t have a ketone monitor at the moment I believe I am living pretty ketogenic. I train 20-30 hours a week and train almost soley on a combination of coconut milk, a homemade bar made out of creamed coconut, cashew nut butter and 90% dark chocolate (yum!). And to be honest i’ve felt great.

E Sky Simulator Software Download. But I’ve always been worried (or thought I could be increasing my performance) with a bit of carbs on the fly, but I am wary of maltodextrin etc. As I don’t want to cause insulin spikes that will shut off my fatty acid oxidation which I believe my body heavily relies on.

I have been fascinated by superstarch, but we can’t get it over here! I am currently speaking to a nutrition company over here regarding coconut based sports nutrition and also possibly bringing superstarch into the uk. I just wondered if you had found any information of the superstarch versus the only seemingly available alternative over here which would be waxy maize starch. This stuff is cheap over here, and I am not sure I have seen anything in the literature which would justify the effort and expense of importing superstarch. What do you think?