RippedZilla's thread of knowledge

Great Info, thanks for the info.

So, is it your opinion that carb timing does not matter? Does it matter what types of carbs are used at what time (Fast Digesting vs. Slow Digesting). You read everywhere that keeping the majority of your carbs to pre/intra/post. Also your carbs any time pre workout should be slow digesting (I don't mean right before workout just mean earlier in the day),just before workout, intra and post can be/should be fast digesting. Do you put any stock in that as, or do you believe have whatever type of carb whenever, just hit the caloric intake that you need?

Obviously some carbs would be healthier than others. If guzzle 100's of grams of table sugar, you probably won't get the same results as with oats/sweet potato/white rice etc.

Thanks again for the info.
 
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So, is it your opinion that carb timing does not matter? Does it matter what types of carbs are used at what time (Fast Digesting vs. Slow Digesting). You read everywhere that keeping the majority of your carbs to pre/intra/post. Also your carbs any time pre workout should be slow digesting (I don't mean right before workout just mean earlier in the day),just before workout, intra and post can be/should be fast digesting. Do you put any stock in that as, or do you believe have whatever type of carb whenever, just hit the caloric intake that you need?

Obviously some carbs would be healthier than others. If guzzle 100's of grams of table sugar, you probably won't get the same results as with oats/sweet potato/white rice etc.

Good question.

In terms of results (muscle growth, fat loss, etc), I consider carb timing & the GI index (fast vs slow digesting - see post 77 for my views on this) to be completely irrelevant and carb sources to have a limited level of importance.
That limit involves extreme examples that rarely happen in real life like your carb intake being comprised entirely of sugar, etc. As long your not doing stupid shit like that, its not something worth worrying about.

Now in terms of you feel, adherence to the diet, etc...then it depends on the person in question and carb sources/timing can certainly matter.
Some people feel better relying exclusively on slow digesting carbs, others find it makes them feel sluggish & prefer fast digesting at certain times, some find it easier to stick to a plan with carbs spread evenly throughout the day, others need to focus it around workouts only, also depends on whether your on a deficit/bulk, etc.

Bottom line: calories & macros >>> everything else
 
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Thanks again for the all the info. So, I'm going to ask some more questions that may seem dumb to you, but there's so much information, and counter information it gets hazy sometimes.

Do you also believe that holding off carbs past the first meal until late morning, or noon is of little importance as well? This comes from theories about cortisol being elevated in the morning, and the body being in a fat burning mode, and having protein and fats in your first meal versus carbs will keep that going, so having your carbs later in the morning, or starting around noon is better.

And, I 'm going to go read post 77 right after this. But, you're saying if I want white rice, or bagels as my carb sounce all day long, then go for it, as long as you're hitting your macros, and those macros are accurately figured for whatever your goal is? Sure the bagel part may not be the best carb if you're looking at overall health, but as a utility for a goal it doesn't matter. Am, I understanding that correctly?

One more question. Do you believe that meals shouldn't be both high carb, and high fat? If you're going to have high fat, then the meal should be low carb, or if the meal is high carb the meal should be low fat? Do, you think the combination of macros is irrelevant? I'd really like your input on this question as well. Thanks again.
 
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Do you also believe that holding off carbs past the first meal until late morning, or noon is of little importance as well? This comes from theories about cortisol being elevated in the morning, and the body being in a fat burning mode, and having protein and fats in your first meal versus carbs will keep that going, so having your carbs later in the morning, or starting around noon is better.

I believe that sort of carb timing is complete BS, yes.
I have experimented with clients on nutrient timing based on hormonal fluctuations according to an individual's circadian rhythm (because I'm OCD on making things optimal) and found absolutely nothing worth recommending.

And, I 'm going to go read post 77 right after this. But, you're saying if I want white rice, or bagels as my carb sounce all day long, then go for it, as long as you're hitting your macros, and those macros are accurately figured for whatever your goal is? Sure the bagel part may not be the best carb if you're looking at overall health, but as a utility for a goal it doesn't matter. Am, I understanding that correctly?

Taking into account what I said about extreme examples that no one follows in real life, white vs brown or whatever will have no impact on your body comp goals.
 
Looks like I edited my post, and added my last questions too late, haha. I really do appreciate the Q&A. Here was my other questions:

One more question. Do you believe that meals shouldn't be both high carb, and high fat? If you're going to have high fat, then the meal should be low carb, or if the meal is high carb the meal should be low fat? Do, you think the combination of macros is irrelevant? I'd really like your input on this question as well. Thanks again.
 
One more question. Do you believe that meals shouldn't be both high carb, and high fat? If you're going to have high fat, then the meal should be low carb, or if the meal is high carb the meal should be low fat? Do, you think the combination of macros is irrelevant? I'd really like your input on this question as well. Thanks again.

Macro combinations don't matter provided overall cals & macros are under control :)
 
Great thread!
Wondering what you think about Intermittent Fasting for both cutting or gaining, LeanGains for example or whatever else protocol
 
Awesome information!

If I'm reading this correctly, I don't need to eat a high protein diet for optimal muscle gain? Something like 40 P,40 C,20 F or 60 P, 20 C, 20, F isn't necessary to build muscle? we only need a moderate amount of protein as our body will produce the needed essential Amino Acids as required? so a 20 P, 40 C 40 F is just fine as long as total caloric intake is optimal?
 
Great thread!
Wondering what you think about Intermittent Fasting for both cutting or gaining, LeanGains for example or whatever else protocol

IF is fine if it helps you with diet adherence. Nothing special or particularly wrong about it compared to other approaches.

I can understand using it when cutting/maintaining/recomp (this is the main aim of the LeanGains approach) but it never made any sense to me for bulking. The goal of IF isn't to maximise muscle growth.

Awesome information!

If I'm reading this correctly, I don't need to eat a high protein diet for optimal muscle gain? Something like 40 P,40 C,20 F or 60 P, 20 C, 20, F isn't necessary to build muscle? we only need a moderate amount of protein as our body will produce the needed essential Amino Acids as required? so a 20 P, 40 C 40 F is just fine as long as total caloric intake is optimal?

I think you misunderstood the article since it had nothing to do with protein :)

Having said that, in general I usually go with 0.8g/lb when bulking off cycle & 1.2g/lb on cycle.
Protein recommendations will obviously be higher if your cutting but this varies based on your starting & target bf%.
 
Q&A with Zilla Part 2

Since this thread was given a sticky, what better time than to update it with some more knowledge for you guys/girls :)


1) Is their a relationship between low SHBG and responding to TRT?

Short answer - possibly.

Long answer...
Their are quite a few anecdotal examples that indicate a correlation between SHBG levels and TRT response. Specifically, some guys with low SHBG seem to be "non-responders" to TRT - their hormone levels are fine, but they don't feel the positive effects such as increased libido, better mood, bodyrecomp improvements, etc.
This suggests that a possible "sweet spot" may exist for SHBG where you don't want it to be too high or too low (like everything else in your body).

We don't know the exact mechanisms behind all of this, or whether any sort of causational relationship exists, but if your one of the guys who aren't responding to TRT AND have low SHBG, then adding Nolva to your TRT protocol might be a useful experiment to undertake since it has the ability to increase SHBG due to its estrogenic behavior in the liver (same place that most SHBG production occurs):
http://press.endocrine.org/doi/full/10.1210/jc.2010-1477

Also, thyroid production has a significant impact on SHBG levels - something to be aware of when trying to get your protocol dialled in.


2) What causes Tren cough and can we combat it?

My educated guess would be that tren increases the rate of production of prostaglandins, which decreases lung performance and may result in the cough (also explains why tren is terrible for endurance).
It may also involve the increase in synthesis of leukotrienes in cells, which can cause allergy type symptoms in the lungs & contracts the bronchial passage ways,again, resulting in a cough.

In terms of ideas to combat it, here are some guesses for what its worth:
- Don't let tren be the main aas in your cycle (it shouldn't have a higher dosing than anything else your stacking it with)
- Use enanthate rather than acetate
- Inject muscles with less blood flow e.g. delts rather than glutes
- Don't inject a muscle that has been exercised in the past 24hrs

If all else fails, injecting sub-q might be the way to go.


3) Do AAS affect your gut?

Steroid hormones do alter meta-bolic pathways of pathogenic & microbiota bacteria within the gut flora.
Whether this is a good or bad thing depends on what part of the gut flora we're talking about & what steroids (test is a immunesuppressor, estradiol activates the immune response, etc).

Feeling different in that region could be your gut bacteria simply working hard to get rid of anything that it considers to be polluting your body.
I don't think steroids damage the gut flora BUT the fillers/caps/non-sterilized equipment used by UGLs may be another issue.

If it worries you then supplementing with pre & pro biotics should help.


4) What muscle groups have the most androgen receptors and respond best to AAS?

In general, the upper body has a higher level of androgen receptors- traps, shoulders, delts, etc and these also happen to be the easiest muscles to grow on cycle.
The least amount of receptors are located in calves & forearms, which is why they are both notoriously difficult to gain mass on.

In terms of genetics, the muscles that respond best (in terms of growth) to training when your natural will also be the ones to respond best to AAS - this all depends on each individuals training experience.
This is also just another reason to gain a few years of consistent training experience BEFORE hopping on a cycle - learn how your body responds to different program variables and get your training dialed in.


5) Why do people always say that 19-nors are more suppressive?

19 nors such as nandrolone tend to be more suppressive for a few reasons.

Most of us know that to be shut down you need to inhibit LH & FSH release.
Some compounds, like var & masteron, do this only by directly binding to the androgen receptor, which inhibits LH & FSH via suppressed GnRH release from the hypothalomus.
Now, 19-nors have the added suppression coming from estrogenic & progestogenic activity, which also inhibits LH & FSH by directly downregulating GnRH receptors on the pitiuary.
Therefore, compounds like nandrolone are more suppressive because they bind to the AR & PR to become suppressive through different mechanisms.

The same level of suppression will apply to test and other aromatizing steroids since they bind to the AR & ER. However, we can counter this through AIs like arimidex.
Unfortunately, their is no way to block progestin based compounds like nandrolone from activating the PR - thats why you hear horror stories & have "harder" suppression.
 
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Q&A with Zilla Part 2

Since this thread was given a sticky, what better time than to update it with some more knowledge for you guys/girls :)


1) Is their a relationship between low SHBG and responding to TRT?

Short answer - possibly.

Long answer...
Their are quite a few anecdotal examples that indicate a correlation between SHBG levels and TRT response. Specifically, some guys with low SHBG seem to be "non-responders" to TRT - their hormone levels are fine, but they don't feel the positive effects such as increased libido, better mood, bodyrecomp improvements, etc.
This suggests that a possible "sweet spot" may exist for SHBG where you don't want it to be too high or too low (like everything else in your body).

We don't know the exact mechanisms behind all of this, or whether any sort of causational relationship exists, but if your one of the guys who aren't responding to TRT AND have low SHBG, then adding Nolva to your TRT protocol might be a useful experiment to undertake since it has the ability to increase SHBG due to its estrogenic behavior in the liver (same place that most SHBG production occurs):
http://press.endocrine.org/doi/full/10.1210/jc.2010-1477

Also, thyroid production has a significant impact on SHBG levels - something to be aware of when trying to get your protocol dialled in.


2) What causes Tren cough and can we combat it?

My educated guess would be that tren increases the rate of production of prostaglandins, which decreases lung performance and may result in the cough (also explains why tren is terrible for endurance).
It may also involve the increase in synthesis of leukotrienes in cells, which can cause allergy type symptoms in the lungs & contracts the bronchial passage ways,again, resulting in a cough.

In terms of ideas to combat it, here are some guesses for what its worth:
- Don't let tren be the main aas in your cycle (it shouldn't have a higher dosing than anything else your stacking it with)
- Use enanthate rather than acetate
- Inject muscles with less blood flow e.g. delts rather than glutes
- Don't inject a muscle that has been exercised in the past 24hrs

If all else fails, injecting sub-q might be the way to go.


3) Do AAS affect your gut?

Steroid hormones do alter meta-bolic pathways of pathogenic & microbiota bacteria within the gut flora.
Whether this is a good or bad thing depends on what part of the gut flora we're talking about & what steroids (test is a immunesuppressor, estradiol activates the immune response, etc).

Feeling different in that region could be your gut bacteria simply working hard to get rid of anything that it considers to be polluting your body.
I don't think steroids damage the gut flora BUT the fillers/caps/non-sterilized equipment used by UGLs may be another issue.

If it worries you then supplementing with pre & pro biotics should help.


4) What muscle groups have the most androgen receptors and respond best to AAS?

In general, the upper body has a higher level of androgen receptors- traps, shoulders, delts, etc and these also happen to be the easiest muscles to grow on cycle.
The least amount of receptors are located in calves & forearms, which is why they are both notoriously difficult to gain mass on.

In terms of genetics, the muscles that respond best (in terms of growth) to training when your natural will also be the ones to respond best to AAS - this all depends on each individuals training experience.
This is also just another reason to gain a few years of consistent training experience BEFORE hopping on a cycle - learn how your body responds to different program variables and get your training dialed in.


5) Why do people always say that 19-nors are more suppressive?

19 nors such as nandrolone tend to be more suppressive for a few reasons.

Most of us know that to be shut down you need to inhibit LH & FSH release.
Some compounds, like var & masteron, do this only by directly binding to the androgen receptor, which inhibits LH & FSH via suppressed GnRH release from the hypothalomus.
Now, 19-nors have the added suppression coming from estrogenic & progestogenic activity, which also inhibits LH & FSH by directly downregulating GnRH receptors on the pitiuary.
Therefore, compounds like nandrolone are more suppressive because they bind to the AR & PR to become suppressive through different mechanisms.

The same level of suppression will apply to test and other aromatizing steroids since they bind to the AR & ER. However, we can counter this through AIs like arimidex.
Unfortunately, their is no way to block progestin based compounds like nandrolone from activating the PR - thats why you hear horror stories & have "harder" suppression.

and the hits just keep on coming, more great reads thanks!
 
You mention tren cough in your last Q &A. Which I have experienced 3 times on my current cycle.
Well last night I pinned just test only and although not as bad as with tren I experienced test cough. The same feeling as with tren but no urgent need to cough.
Waking up this morning when I inhale deeply I notice I still get the feeling.

That's a first for me!
 
You mention tren cough in your last Q &A. Which I have experienced 3 times on my current cycle.
Well last night I pinned just test only and although not as bad as with tren I experienced test cough. The same feeling as with tren but no urgent need to cough.
Waking up this morning when I inhale deeply I notice I still get the feeling.

That's a first for me!

I have gotten coughing from test injections before. Not often though. I believe it happens when some makes its way into your blood stream.
 
You mention tren cough in your last Q &A. Which I have experienced 3 times on my current cycle.
Well last night I pinned just test only and although not as bad as with tren I experienced test cough. The same feeling as with tren but no urgent need to cough.
Waking up this morning when I inhale deeply I notice I still get the feeling.

That's a first for me!

It can technically happen with any injectable if enough of the compound gets into a blood vessel. There's just a big difference when compared to the tren cough - as your experience will support :)
 
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