I first heard of 6-oxo a few years back when I was searching for PCT (post cycle therapy) for a pro-hormone I was looking at. I ended up taking the 6-oxo and it did what I needed for PCT. Helped me rebound from the pro-hormone and keep almost all my gains. Before I took the 6-oxo, I did some research and this post will be about what I found. Hopefully, it will help those looking for a natural testosterone booster or something to add to there PCT.

Sidebar: I will not be discussing any PCT questions because I am not knowledgeable enough to direct others about the best solutions. Please visit a steroid/bodybuilding forum for questions directly related to PCT. If you have questions about 6-oxo itself, ask away. 

What is 6-oxo?

6-oxo, aka Androst-4-ene,3,6,17-trione, is a naturally occurring metabolite in androgen biosynthesis. 6-oxo is found in trace amounts in some animal products. No primary source dietary source has been identified.

In humans 6-oxo has been shown to inhibit the aromatase enzyme, which is responsible for converting testosterone and other androgens into estrogen.

6-oxo is classified as a Type I inhibitor of aromatase. It works by irreversibly binding to the aromatase enzyme, preventing it from interacting with steroid hormones and producing estrogen. In layman’s terms, 6-OXO binds to the enzyme and prevents it from doing its normal function, which is to produce estrogen from androgens.

As you probably know high levels of estrogen are not what we’re looking for when trying to build muscle and get lean. High levels of estrogen can lead to negative effects such as increased body fat, water retention, man boobs (gynecomastia), reduced libido, as well as other clinical conditions best avoided.

How 6-OXO Increases Testosterone

It is thought 6-oxo raises testosterone by altering a key feedback loop in how the body regulates testosterone production. This process also keeps estrogen levels in check.

The exact mechanisms of how the body regulates testosterone levels are quite complex and will only be touched on here. Just know that it will be simplified.

It primarily involves what is called the hypothalamic-pituitary-testicular axis (HPTA), which works by overlapping negative feedback loops. Estradiol is a major player in this system. It’s about 10 times as potent as estrone and about 80 times as potent as estriol in its estrogenic effect.

Estradiol is suppressive to testosterone production. High estradiol sends the signal there is high testosterone, leading to lower test levels.

On the other hand, lower estrogen causes the body to think testosterone is low, and sends the signal to produce more test. Reducing estrogen levels is a way to fool the HPTA into ramping up testosterone through an increase in the gonadotropins: follicle stimulating hormone (FSH) and luteinizing hormone (LH).

Overview of Testosterone Regulation

Research And 6-OXO

From my research, I have only been able to find one published placebo controlled study that looked at the effects of 6-oxo in exercising adults. In the study, subjects consumed 300 mg or 600 mg daily for a duration of 8 weeks. Body composition, hormone levels, and other health markers where measured and looked at various times during and after the study.

Subjects taking 300 mg of 6-oxo experienced a 90% increase in free testosterone levels, while subjects taking 600 mg noticed 84% increase when compared to the placebo group. 300 mg users noticed 192% increase in dihyrotestosterone and 600 mg an increase of 265%. Body composition did not change significantly for either group. Neither of the 6-OXO dosages appeared to have any negative effects on clinical health markers.

Reference:

Effects of eight weeks of an alleged aromatse inhibiting nutritional supplement 6-oxo on serum hormone profiles and clinical safety markers in resistance-trained, eugonadal makes. Rohle D, Wilborn C, Taylor L, Mulligan C, Kreider R, Willoughby D. J Int Soc Sports Nutr. 2007 Oct 19;4:13.

Recommendations

I don’t recommend 6-oxo for anyone in their teens or early twenties with a clean bill of health and who are not cycling anything. It may be useful for those struggling with issues surrounding elevated estrogen levels due to steroid use, pro hormone use, age, etc.

As seen in the study above, it did increase testosterone levels but significant body composition changes were not seen. So if you are looking to take it just to help put on muscle mass, 6-oxo will probably not be of much use to you.

If you do decide to give 6-oxo a go, supplement with between 300-600 mg per day. In the study above, their were no harsh side effects related to supplementing with 6-oxo. If you do experience any sides, discontinue use immediately (obvious I know).

You can get some up at gnc or get some off the net.

Related posts:

1. ZMA Boost Testosterone Levels? The Truth About ZMA

For 3 months now I have switched to a program that has me squatting 3x per week. I love it. But it is hard on my knees and hips sometimes if I screw up my recovery by getting little sleep or drink until retardation. To help the recovery process, I began looking for a supplement. After some research, I found Cissus Quadrangularis. I have been taking it for nearly 2 weeks now and have seen less soreness than usual with all other variables the same. Before taking cissus, I did some research and here’s what I found.

What is Cissus Quadrangularis?

SuperCissus By USPLabs

Cissus Quadrangularis is a vine producing plant found natively throughout West Africa and Southeast Asia. Cissus has been used for hundreds of years in traditional Indian medicine, where it was used as a pain reliever and for general wellness. It was used for such conditions as asthma, menstrual irregularities, heart burn, and indigestion.

Cissus contains many beneficial components including:

• flavonoids (have diverse beneficial biochemical and antioxidant effects)
• vitamin C
• carotene (immune booster and may reduce the risk of prostate cancer)
• ketosteroids
• calcium
• beta-sitosterol (may improve sexual performance, boost the immune system, and treat asthma)

Benefits of Cissus Quadrangularis

In the bodybuilding and sports community, Cissus Quadrangularis is best known for its proposed ability to improve healing of bone, tendon, ligaments, and other body tissues. Cissus has also been said to improve weightloss and improve muscle mass.

Studies support cissus’s analgesic, or pain killing, properties by causing the inhibition of the metabolism of arachidonic acid. This is the same way common anti inflammatories work, such as ibuprofen.  In-vitro (in a test tube) studies also suggest cissus has a powerful antioxidant and free radical savaging effect.

As far as its ability to improve weight loss, human studies have shown cissus can cause reductions in fat tissue. However, the exact mechansim of how cissus does this is not understood.

Cissus Quadrangularis has been shown to increase bone mineral density by counteracting the catabolic actions of the dreaded hormone cortisol. Cortisol increases the breakdown of muscle tissue and halts protein synthesis. This and other studies has let to the theory that cissus can improve the rate healing in other tissues, however, I have not seen a study to support those claims.

More On Cortisol

www.youtube.com/watch?v=jro3xz0kwjg

What the Research Says

One placebo controlled study looked at the effects of cissus on body fat and markers of oxidative stress on obese men and women. Subjects took 300mg of cissus quadrangularis per day for 8 weeks. There was no exercise involved in this study, but some subjects reduced their calories under maintenance levels. Results of the study showed cissus to have a significant effect on reductions of body weight and fat % in subjects. Improvements were also seen in serum cholesterol, triglyceride, and glucose levels.

The study above decided to do things a little differently and instead of measuring changes in lean body mass of the subjects, they measured serum creatinine levels. Creatinine is the main waste product of good ol’ creatine, which is mostly found and used in skeletal muscle. Because of this, creatinine is sometimes used as in indirect marker of muscle mass. Researchers theorize that increased creatinine levels may be a result of increased muscle synthesis/mass. However, there is no way of knowing if the body composition changes seen in the study actually included any change in muscle mass, whether a retention, loss, or increase.

Cissus Quadrangularis Outside The Lab

There are tons of people who have taken cissus and swear that is has helped them recover from injuries, and general wear of training. I have not been able to find any studies done on humans that support this, but I have seen positive effects from Cissus Quadrangularis and other lifters swear by the stuff.

Recommendation

Cissus Quadrangularis is by no means a supplement that you need. I believe there are benefits for those who have experienced a recent injury or have trouble recovering from training. If you are considering taking it for recovering from workouts, first look at your training regime and make sure you are not overtraining. Don’t just hope supplements will allow you to train dumb. And no, my 3x squatting is not overtraining in case you were thinking that.

For Cissus Quadrangularis as a weight loss supplement, I think you’d be far better off with caffeine and/green tea extract. That’s assuming you have your diet and know how to cut calories correctly.

If you decide to go with cissus, I got SuperCissus by USP Labs.

Side Effects

No personal side effects. Nor from other lifers I have read reviews from online.

Related posts:

1. L-Carnitine Benefits: Does L-Carnitine Effect Weightloss And Performance?

L-Carnitine is often used in bodybuilding circles as a weight loss supplement and to a lesser extent, a performance enhancer in endurance athletes. With its popularity, several scientific studies have been performed to test the anecdotal L-carnitine benefits proposed for improving weight loss and athletic performance.

L-Carnitine Explained

L-Carnitine is an amino acid like compound produced in the body from the amino acids lysine and methionine. It is found almost found exclusively in muscle tissue. Unlike other amino acids, carnitine is not directly involved in the synthesis of tissue proteins. Instead, it plays an important role in the muscle energy system where it aids in the metabolism of fatty acids for fuel. It is found in a wide variety of foods, but the highest concentrations are in meat and dairy products.

www.youtube.com/watch?v=yN1VtrCkEJc

Proposed L-Carnitine Benefits

L-carnitine is sold in the hope that it will help shuttle fatty acids to the mitochondria to be metabolized in the muscle cell as fuel instead of being stored as fat. So in theory supplementing with L-carnitine will increase your ability to burn more fat. L-carnitine may also serve as an antioxidant, helping buffer some of the free radicals produced in cell metabolism.

As we age, L-carnitine levels tend to decline and some theorize that this may contribute to age-related reduction of metabolic efficiency. Studies suggest that supplementing the elderly with carnitine may improve energy metabolism.

L-Carnitine And Weight Loss

Taking L-carnitine will not magically give you a six pack

Few studies have been performed on carnitine for the purposes of boosting fat loss. Those that have been done have conflicting conclusions. The general consensus is that people in western countries get enough carnitine and its constituents for synthesis through diet for the carnitine shuttle to work.

For example, 36 moderately over weight women supplemented with 4 grams of L-carnitine for 60 days. This double blind placebo study found no significant difference in body weight, lean body mass, or fat oxidation. The full study can be found here: L-Carnitine Benefits.

L-Carnitine And Performance

Given the importance of carnitine in the muscle cell energy cycle, it has been long been supplemented by athletes and bodybuilders. However, studies have shown conflicting results. This may be due to difficulties in overcoming the body’s normal regulation of cellular carnitine levels.

Carnitine has been shown to increase performance in athletes with training experience. It makes sense to conclude that L-Carnitine can be useful for those individuals where minor changes in maximal oxygen consumption could result in significant performance improvements. So in layman’s terms, for competitive endurance athletes like runners or cyclists.

Once such placebo controlled study looked at acute (single dose) and extended cartinine supplementation in elite male and female athletes. These athletes participated in either kayaking, rowing, or weightlifting. Training and nutrition intake were controlled. Subjects in the extended trial, took 4 grams for 21 days. The acute study, subjects took a single 4 gram dose. Subjects in the extended trial saw improvements in both the strength index and maximal oxygen consumption scores compared to placebo. Metabolic improvements were also seen in serum free fatty acids and triglyceride levels. Similar metabolic improvements were seen in the acute trial 90 minutes after ingestion. You can find the study here: L-Carnitine and Elite Athletes.

Recommendations

So are there really L-carnitine benefits that make it worth buying and using? Yes, but only for the select few that are trained endurance athletes where a small increase in performance can mean the difference between 1st and last place.

If you are looking to use L-carnitine as a weight loss aid, it is simply not that effective in people with normal metabolisms. So the L-carnitine benefits for fat loss are just not supported in the research.

Dosage

Based on the research studies, the average dosage per day is 2-4 grams.

Side Effects

L-Carnitine is tolerated well in studies. Some users experience stomach problems like nausea or diarrhea. If you experience any side effects, stop supplementing immediately.

Related posts:

1. Cissus Quadrangularis For Improving Recovery And Weightloss

For the past 6 months I have been following the lean gains diet. If you’re not familiar with it, it’s a version of intermittent fasting (IF). More and more research is coming out showing the benefits of IF. I love it and have gotten great results.

I train in the mornings and the lean gains diet calls for BCAA’s pre workout while I am in a fasted state. Therefore, I am always on the lookout for new BCAA supplements, even though they are all pretty much the same.

About a month ago, I purchased both Xtend and Amino X. There share similar ingredient profiles (I think, more on that later) and are priced within a $1 of each other so I decided to try both out. Now I’ll write an Amino X review and later I’ll write up a review on Xtend.

The Bad Of Amino X

The only issue I have with Amino X is that BSN does not give the exact amounts of each ingredient. Instead, they have a 10g proprietary blend.

check out the 10g proprietory blend

[rant] I just think its retarded that companies still use proprietary blends. Just tell us what and how much is in the product. [/rant]

I like the ingredient profile, with the leucine listed first (most abundant) and then the other 2 BCAAs.

The Good of Amino X

This stuff tastes awesome. I got the fruit punch and definitely recommend you start with that flavor if you’re usually a fan of fruit punch supplements. I got the Lemon Lime Sour Xtend and it was ok, nothing special.

Effectiveness

I will not bs you in this amino x review and say that I added 10lbs of muscle from one tub. I didn’t notice anything out of the ordinary while on it. However, note that I have been training for 6 years now and it takes a lot for me to add new muscle mass. Strength gains were as expected.

Knowing that most of the popular BCAA supplements are pretty much the same thing, I will purchase based on taste. And as of now, Amino X has been my favorite.

The Survey Says

At $20 per 30 servings, it’ll not break the bank. Even though I am not thrilled that BSN has decided to use a proprietary blend, the taste of this stuff is amazing. It also mixes easily in water. No clumping or anything like that. I will ordering more after I finish the Xtend.

You can read more another Amino X Review

Video Amino X Review

(not me, I’m better looking)

www.youtube.com/watch?v=vSrMM3H3S-M

Related posts:

1. BSN True Mass Review

The results are in! Bodybuilding.com announced their annual supplement award winners at the Mr. Olympia a few weeks ago. Here are the best bodybuilding supplements of 2011 as voted by people like you (real supplement users without financial interest). Always keep in mind though that supplements are only needed once you have your diet and training in order. This is often forgotten when people are looking for that magic pill that will reproduce crazy results. Sorry to break it to you, but that doesn’t exist.

Best Bodybuilding Supplements

Brand of the Year: Optimum Nutrition

No argument from me here. I’m a huge fan of everything optimum nutrition. If I’m gonna try a new supplement, I always check first to see if ON makes it.

Supplement of the Year: Gold Standard 100% Whey

100% Whey has earned several awards over the years. Definitely a quality supplement. My favorite flavor is the Mocha Cappuccino. Over the past year though, I have moved on to the all natural formula. Just know that it does not taste as well as the non natural version.

www.youtube.com/watch?v=xfpJZym8uG8

Breakout Brand (Most Improved) Of The Year: BPI Sports & MusclePharm

I have not tried anything from BPI Sports or MusclePharm. Apparently I need to get on the band wagon.

New Supplement of the Year: MusclePharm Assault

As a said above, I have yet to try this product. I will give it a shot after my finish up my tub of jack3d. My friends have said good things about Assault. Bodybuilding.com is offering a $8 trial size, so if you’re on the fence and want to try it, there’s an option for you.

www.youtube.com/watch?v=0bwEx379Di4

Muscle Building Supplement of the Year: Optimum Nutrition Platinum Hydrobuilder

So what makes Hydrobuilder different that the regular ol’ 100% Whey? Well, it has creatine in the form of creapure, casein protein, and other ingredients that make Hydrobuilder a good option to take post workout or between meals.

If you had to choose between Hydrobuilder and Hydrowhey (Optimum Nutrition’s other premium supplement), I’d go with the Hydrobuilder and just get %100 whey original version for your every day whey protein needs and save the Hydrobuilder for post workout.

www.youtube.com/watch?v=3LE-Wy-O3fM

Pre-Workout Supplement of the Year: USPLabs Jack3d

This is the pre workout I have taken for the past year. It is simply the best pre workout supplement I have taken to date. Be aware that Jack3d does contain 1, 3-DIMETHYLAMYLAMINE, which is banned by some sports organizations. So if you are an athlete check the banned substances list before you give Jack3d a go.

www.youtube.com/watch?v=QV73zF4KrAg

Fat Loss Supplement of the Year: USPLabs OxyElite Pro

I have taken OxyElite and would take it again. Saw good results without the cracked out feeling some fat burners have. Be aware that OxyElite does have 1, 3-DIMETHYLAMYLAMINE in it too. You can read my OxyElite Pro log here.

www.youtube.com/watch?v=a4acAMTIShY

Creatine Supplement of the Year: BSN Cell Mass

I took cell mass back in the day and saw decent results. My suggestion is just to go with regular creatine monohydrate if you are on a budget. I saw no significant difference between Cell mass and mixing in 5g of creatine powder into my protein shakes.

BCAA Supplement of the Year: SciVation Xtend

About a month ago, I bought Xtend and BSN’s new amino acid supplement Aminox. They have similar ingredient profiles and cost nearly the same. The major difference between the two was the taste. The fruit punch Aminox tastes 10x better than the Lemon Lime Sour Xtend did.

www.youtube.com/watch?v=LA47bKsawGQ

Those are most of this year’s awards. You can find the rest of them at Best Bodybuilding Supplements.

What you do you think are the best bodybuilding supplements???

No related posts.

Recently, while watching tv, I saw a commercial for Ensure. You know, that nutritional drink for old people. I’ve also been told it helps with hang overs : ). Anyways, they recently released a new forumula of Ensure that contains HMB to help promote the retention of muscle mass in the elderly. I then did some research on pubmed and found that HMB could benefit athletes and bodybuilders as well. That lead to this HMB review.

What is HMB?

HMB is short for beta-hydroxybeta-methylbutyrate and is a metabolite of the branch chain amino acid leucine. After leucine is ingested, it is partly (dependent of dosage) broken down into a-ketoisocaproate (KIC). After leucine is metabolized to KIC, KIC is either metabolized into isovaleryl-CoA in the mitochondria, or into beta-hydroxybeta-methylbutyrate (HMB) in the cytosol.

The majority of KIC is converted into isovaleryl-CoA, while under normal conditions; approximately 5% of leucine is metabolized into HMB. Assuming the average recommended dosage of HMB is 3g, 60g of leucine would need to be consumed under regular conditions to provide 3 g HMB to the body.

Studies have suggested the HMB has anti-catabolic and anabolic effects. These benefits have made HMB a popular supplement for both bodybuilders and powerlifters. However, studies have had conflicting results on the actual benefits seen from supplementing with HMB.

HMB Review For Various Populations

Studies Supporting HMB Supplementation

Untrained Athletes

In 1996, Nissen et al. (1) examined the effects of HMB on muscle metabolism and performance during resistance exercise in two experiments in healthy untrained males. Participants in the first experiment ingested 0g, 1.5g, or 3 g of HMB daily, while weight lifting 3 days per week for 3 weeks. Two dosages of HMB of 0g or 3g were used in the second experiment  with weight training occurring 2–3 hours daily for 7 weeks.

Results from the first experiment found that HMB decreased plasma markers of muscle damage degradation in a dose dependent response with a range of 20–60%. Total weight lifted also increased in a dose dependent manner . Finally, lean body mass (LBM) increased with each increment increase in HMB ingestion.

In the second experiment, LBM was significantly increased with the HMB supplemented participants compared to the non-supplemented participants at weeks 2 and 4–6 with no further differences seen during the final week (week 7). Diminished improvements in LBM during the final week of training may be due to accommodation of the participants to the training stimulus. Participants ingesting HMB increased their 1 repetition maximum bench press by an average of 15 pounds, compared
to a 5-pound increase in the non-supplemented group.

In 2001, Jowko et al. (2) investigated whether creatine and HMB act by similar or different mechanisms. Participants resistance trained and consumed creatine, HMB, or combination of both for a total of 3 weeks. Results found that HMB, creatine, and the combination group gained .39, .92, and 1.54 kg of LBM above the placebo. The total amount of weight lifted increased above the placebo on all exercises combined was 37.5, 39.1, and 51.9 kg for HMB, creatine, and the combination group. Both HMB-supplemented conditions showed decreased creatine kinase, urine urea nitrogen (indicating less protein breakdown), and plasma urea, while creatine supplementation alone did not decrease these markers. The apparent additive effects of these supplements indicate that creatine and HMB operate through separate mechanisms and can have a synergistic effect when taken together.

Trained Athletes

Nissen et al. (3) investigated HMB supplementation on strength and body composition in trained and untrained males coupled with intense resistance training. Greater decreases in body fat and increases in LBM were found with HMB supplementation regardless of training status. There was also an overall 55% greater increase in bench press performance.

Similarly, Panton et al. (4) examined the effects of HMB supplementation during resistance training in 36 women and 39 men, 20 to 40 years of age, with varying levels of training experience for 4 weeks. The HMB group decreased body fat to a greater extent, experienced greater increases in upper body strength. and greater LBM increases than the placebo group, independent of training experience.

HMB supplementation also has benefits for endurance athletes. Vukovich and Adams (5) found that 2 weeks of HMB supplementation in experienced cyclists increased both peak oxygen consumption (VO2 peak) and the time to reach VO2 peak, while supplementation with leucine or a placebo did not change these measurements.

Studies Not Supporting HMB Supplementation

Kreider et al. (6) used 40 experienced resistance trained athletes who averaged 7 hours of training per week for 28 days, while supplementing with 0g, 3g, or 6 g of HMB daily. Participants were not monitored, but were instructed to maintain their normal training programs during the experiment and record their training volume before and after the experiment in a log. No differences were found in training volume performed before and after supplementation with HMB. Kreider found no significant decrease in markers of muscle damage, fat mass, increased LBM or 1 RM performance in any of the lifts measured in the placebo or HMB supplemented groups.

Slater et al. (7) had experienced resistance trained males consume 3g of HMB or a placebo for 6 weeks while performing 2–3 sessions weekly of compound movements, for a total of 24–32 sets, at a training intensity of 4–6 reps. The assigned training significantly increased LBM and total strength gains, but did not increase any of the individual lifts. HMB supplementation had no significant effect on LBM or strength or biochemical markers of muscle damage.

Possible Reasons For Varying Results

There will always be variability among humans both physiologically and participants mental states (i.e. motivation). A way to combat this is to have large sample sizes, however, this is often difficult with these types of studies.

Another possible explanation for conflicting results seen in experienced athletes consists of methodologies which contain a lack of specificity between training and testing conditions. For example Slater and Jenkins suggested that:

“It may be that for highly trained individuals, 4 weeks of HMB supplementation is an inadequate time frame to allow adaptations unique to HMB supplementation to be identified. Studies involving longer periods of supplementation, as used in some of the trials with untrained volunteers, are needed to address this issue.”

Is HMB Worth It?

With the current available research and after writing this HMB review, I would say yes, especially if you are a new trainee where any weight lifting will cause large amounts of muscle damage.  For athletes with years of training experience, longer cycles may be necessary to fully benefit from HMB. In a later post, I will focus on the side effects of HMB and the proper dosing protocol.

Which HMB Supplement Do I Recommend?

I am a huge fan of Optimum Nutrition for their quality and reasonable prices. They have a HMB product that should fit your needs. You can read another HMB review here if you’re still not convinced.

Optimum Nutrition's HMB Supplement

HMB Review Video

www.youtube.com/watch?v=yv8PD66uht0

Resources

1. Nissen SR, Sharp M, Ray JA, Rathmacher D, Rice JC, Fuller Jr, Connelly AS, Abumrad N: Effect of leucine metabolite beta -hydroxy-beta -methylbutyrate on muscle metabolism during resistance-exercise training. J Appl Physiol 1996,81:2095-2104.

2. Jowko E, Ostaszewski P, Jank M, Sacharuk J, Zieniewicz A, Wilczak J, Nissen S: Creatine and β-hydroxy-β-methylbutyrate (HMB) additively increase lean body mass and muscle strength during a weight-training program. Nutr 2001, 17:558-566.

3. Nissen SL, Panton L, Wilhelm R, Fuller JC: Effect of β-hydroxy-β-methylbutyrate (HMB) supplementation on strength and body composition of trained and untrained males undergoing intense resistance training. FASEB J 1996, 10:287.

4.Panton LB, Rathmacher JA, Baier S, Nissen S: Nutritional supplementation of the leucine metabolite beta-hydroxy-betamethylbutyrate (hmb) during resistance training. Nutr 2000, 16(9):734-9.

5. Vukovich Matthew D, Adams GD: Effect of β-hydroxy β-methylbutyrate (HMB) on vo2peak and maximal lactate in endurance trained cyclists. Medicine & Science in Sports & Exercise 1997, 29(5):252.

6. Kreider RB, Ferreira M, Wilson M, Almada AL: Effects of calcium β-hydroxy-β-methylbutyrate (HMB) supplementation during resistance-training on markers of catabolism, body composition and strength. Int J Sports Med 1999, 20(8):503-9.

7. Slater G, Jenkins D, Logan P, Lee H, Vukovich M, Rathmacher JA, Hahn AG: Beta-hydroxy-beta-methylbutyrate (HMB) supplementation does not affect changes in strength or body composition during resistance training in trained men. Int J Sport
Nutr Exerc Metab 2001, 11(3):384-96.

Related posts:

1. Optimum Nutrition Essential AmiNo Energy Review (Not Thrilled)

What ZMA Supplements Claim To Do

In 2000, a study performed by Brilla and Conte found that semiprofessional athletes who supplemented with ZMA experienced an increase of plasma testosterone levels up to 30% and improved muscle strength compared to the control athletes.

Until the above study was published, studies had only linked zinc supplementation to increased testosterone levels in individuals that were zinc deficient.

So is the study valid? Here’s the truth behind it (taken from a post on Bodybuilding.com):

ZMA was created by Victor Conte, owner of Balco Labs. Victor Conte is not a scientist. He spent about 15 years playing bass in various rock bands (including Tower of Power), and when money started running out he opened up a holistic health center with wife. He shut this center down after a year and then opened up BALCO (Bay Area Laboratory Co-Operative). At a sports medicine conference in 1997, Conte met Brilla and asked her to conduct a study on SNAC’s zinc-magnesium supplement. In November 1998, Brilla and Conte presented their findings on a poster board at a meeting of the Southwest Chapter of the American College of Sports Medicine, in Las Vegas. There were made the claims that ZMA produced 250% greater strength gains compared to placebo, that it created “hormonal increase” on the subjects and that it was the only natural supplement that was clinically proven to increase testosterone.

What the press release didn’t say was that Conte owned SNAC and it was simply an affiliate of BALCO. Nor did it reveal that Conte’s SNAC had helped pay for the study or that Brilla had been aided by Jim Valente and Dr. Brian Goldman, BALCO’s vice president and medical director, respectively. It also didn’t report that of the 57 Western Washington University football players who signed up for the study, 30 quit. By the end, only a dozen players were using ZMA while 15 took a placebo.(1) Furthermore, Brilla had in the past conducted studies on magnesium and it’s effect on testosterone and strength in athletes and football players in particular. The ZMA study demonstrated results painfully close to the ones of the magnesium-only study she herself had conducted a few years earlier(4). Brilla was simply asked to repeat the study, using this time along with the magnesium some zinc and surprisingly the same good results came out.

I think it’s safe to say that Conte had some financial interest in ZMA supplements selling well.

The Truth About ZMA

In 2009, Koehler and colleagues looked at the effectiveness of ZMA in young healthy individuals with normal zinc levels to determine if ZMA led to tesosterone increases.

The Results

The addition of the ZMA supplement did not show significant effects on serum testosterone concentrations in the subjects. Consequently, urine markers of testosterone and its metabolism were also not altered by the use of ZMA.

Conclusion

Taken from the study, “In summary, it can be concluded that even if zinc supplementation may reverse lowered testosterone levels and restore disturbed testosterone metabolism in cases of mild or severe zinc deficiency, it is not capable of further increasing serum testosterone when sufficient zinc is provided by the regular diet.”

Some Commentary

So in less you have chronically low zinc levels, you are wasting your money with ZMA.

Another benefit of ZMA I have discussed before is its ability to improve sleep. I can say honestly that ZMA did improve the quality of my sleep. However, I have since switched from ZMA to melatonin. I am very satisfied with the results I get from melatonin and will not be going back to ZMA anytime soon. If you want to give melatonin a go, I suggest Optimum Nutritions.

References

Pubmed Abstract (the abstract is not found on the European Journal of Clinical Nutrition website)

Questions? Feedback? Leave a Comment Below…..

Related posts:

1. Zma Side Effects | Should You Be Concerned?
2. 6-oxo: Naturally Increase Testosterone Levels

Whey protein is the most popular bodybuilding supplement and for good reason. It is digested quickly, making it a perfect pre and post workout protein source. With so much hype, what is whey protein? More on that in a bit. Read on.

What is Whey Protein?

Whey is a constituent of cow’s milk, and makes up for approximately 20% of its protein content. Most whey is produced as a byproduct of the production of cheese manufacturing.

Whey is considered a fast digesting protein causes a rapid increase in amino acids in the blood stream. Studies have shown that blood amino acid levels peak approximately 60-90 minutes after ingestion (1). This peak is short lived and is not sustained for than a few hours. The graph below depicts the difference in amino acid absorption rates between whey and casein (the other protein contained with cow’s milk).

Whey protein is absorbed quicker, but amino acid levels decrease rapidly

The rapid increase in blood amino acids level caused by whey protein is what makes whey the best choice for your post workout shake.

Types of Whey Protein

The are different forms of whey protein available. Here is a short description on the popular types.

Whey Protein Concentrate

Whey protein concentrate (WPC) is the least processed form available. Because of the this, less pure protein is separated out and typical WPC powders contain 70-85% protein by weight. The remaining components of WPC include fats and carbohydrates particularly lactose. So for those that are lactose intolerant, WPC probably is not your best choice.

Whey Protein Isolate

Whey proetin also comes in the form of a more purified isolate created through the processes of ion exchange or membrane filtration. These processes produce a whey protein isolate (WPI) powder that is at least 90% protein by weight. Unlike WPC, WPI has much less fat and carbohydrates, typically accounting for 1% by weight. Due to the advanced technology used to manufacture WPI, it usually costs more than WPC. WPI is also easier to flavor, so if flavor is high on the totem poll, consider whey protein isolate based powders.

Whey Protein Hydrolysate

Whey protein hydolysate (WPH) is an isolated whey protein that has been partially predigested. With some of the amino acid bonds broken apart, the protein will contain smaller peptides. In this case, smaller is better. The smaller peptides means its easier to digest and is absorbed into the blood stream faster than both WPC and WPI. The constituents of WPH is similar to that of WPI, containing approximately 90% protein by weight. WPH is usually the most expensive form of whey protein and only added in small amounts to powders because of its bitter taste.

What’s the Best Protein Powder?

I believe that Optimum Nutritions %100 Whey Protein is your best choice. 100% Whey is top quality and comes in over 10 flavors, Mocha Cappuccino being my favorite.  I have been taking this supplement for almost 5 years now and have never had a bad experience with it or any other of Optimum Nutrition’s products.

100% Whey contains all the protein forms described above:

• Microfiltered Whey Protein Isolates
• Ion-Exchange Whey Protein Isolates
• Ultrafiltered Whey Protein Concentrate
• HydroWhey Hydrolyzed Whey Peptides

Another factor to consider when choosing a protein supplement is the price and Optimum Nutrition does not disappoint. For the quality, you will not get better value for the price.

Looking for more information, look here: what is whey protein?

Learn more about Optimum Nutrition’s %100 Whey Protein

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I recently picked up bottles of Driven Sport’s Activate Xtreme and Lean Xtreme. I am normally not a huge fan of testosterone boosters for people my age, 23,  but a thread on Bodybuilding.com convinced me to give it a try. The thread had a poster that gave pre and post testosterone levels after a cycle of Activate Xtreme.

And guess what? The dude’s test levels actually did rise. I don’t know what his age was, but his starting test levels were within the average range of a healthy young male.

However, it could all be bullshit as there’s no way to verify that it was true. But, what the hell? I will give it a shot.

Along with the Activate, I am going to take Lean Xtreme. Reason I chose LX was because it was non stim. I get enough stims from other sources aka jack3d.

I plan on posting updates as much as possible. I’ll include what I did for training and whether I feel any affects from the Driven Sports supplements.

For diet, I will be following a LeanGains style IF. About 6 months ago, I started with the Warrior diet and recently switched to the LeanGains. So far so good.

The cycle will start Monday or Tuesday. This weekend I am going to a bachelor party in Tahoe so Monday may not be happening.

Wish me luck. Let me know if you have any questions

Update  July 27

Sorry for the lack of updates, I have been busy with summer school and getting ready to move to San Diego.

I have been taking 3 pills a day of the Activate and 3 pills a day of the Lean spaced throughout the day. I am a little over 3 weeks into the cycle and have about another week left.

As far as the Activate goes, I have not noticed anything spectacular. Strength is not significantly up. A lot of people say that you need to take 2 cycles of Activate to really see results, but I am going to stick to one. Before I started the cycle, I was not a fan of testosterone boosters, especially for males in my age group. The lack of results just reaffirms my thoughts on test boosters.

Lean extreme is a different story. I have lost 5 pounds in the last 3 weeks without an alteration in my diet or cardio regimen. The only side effect is increased sweating. Nothing ridiculous though. Got no jitters and stimulant buzz.

I should also mention that I have seen increased vascularity. Not sure which supplement to attribute this to.

I will make a final update in another week once the cycle is completed.

Video Reviews

www.youtube.com/watch?v=sUFImrNDU70

Update 2 8/5

So I finished both cycles of Activate and Lean Xtreme.

Here are my final conclusions of both supplements:

Activate Xtreme: I have not noticed much. Nothing out of the ordinary in strength gains.  As of now, I cannot recommend this supplement. If you have had good experiences with it, leave a comment below and let me know.

Lean Xtreme: I am pro lean extreme. A quality thermogenic that does not cause jitters or any bad side effects. I lost a total of 6 pounds during the 4 week cycle. I followed the lean gains diet protocol and suggest those whom have not tried intermittent fasting do so. It’s awesome…….

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Looking at the ingredients label of USP Labs Pre-workout supplement jack3d, you see Dimethylamylamine. However, on the description page of Bodybuilding.com, they don’t describe what it is or what it does like the other main ingredients. Before doing some research, I knew absolutely nothing on Dimethylamylamine and doubt you do either. Even after doing some searching through google, there is not a lot of information available about it.

How much is in Jack3d

Dimethylamylamine is part of their proprietary blend so they don’t actually give you the exact dosage you are taking per serving. Over on the USP Labs forum, I saw a thread where someone asked how much Dimethylamylamine was in each scoop, but they declined to reveal that information.

What Is Dimethylamylamine

It was originally developed to be a nasal decongestant. Dimethylamylamine is a vasoconstrictor, restricts the size of blood vessels.

In dietary supplements, Dimethylamylamine is used as a stimulant. The guy who originally patented this supplement, stated that its stimulant effects were less than that of ephedrine and amphetamines. Others have also reported that it gives a nice stimulant effect without the jitters and can suppress your appetite.

Dimethylamylamine is not approved by the FDA and in 2009, the World Anti-Doping Agency added  Dimethylamylamine to the 2010 prohibited list.

Possible Side Effects And Dosage

Users have reported side effects including headache, nausea, and stroke have been reported in recreational users of these products. A typical dose for supplementation with the pure extract is 25-50 mg.

On The Bodybuilding.com forum, some guys have also reported a side effect they call “stim dick“. Basically you can’t get a full boner when its in your system. That is definitely not bueno. This has occurred to me a few times, so beware of it. This was almost immediately after ending a training session though. Within 30 minutes of ending training, everything is good to go.

I have not experienced any other side effects.

Should I Take Dimethylamylamine?

Go for it if you are comfortable knowing there has not been much research done while using it as a supplement. If you are a collegiate athlete or know you going to be tested make sure you check the banned substance list before adding it to your supplement regime. I have noticed that a tolerance level builds quickly, leading to more and more to receive the same effects.

I have decided to take it and have no regrets so far.

www.youtube.com/watch?v=ruQfmUj3SeI

Resources

http://en.wikipedia.org/wiki/Methylhexanamine

http://forum.bodybuilding.com/showthread.php?t=3971853

http://www.nutraingredients-usa.com/Industry/Synthetic-geranium-substance-raises-ephedra-like-red-flags

http://williamllewellyn.com/?p=271

Questions on Dimethylamylamine? Let me know. Tell me what you think below……

Related posts:

1. Zma Side Effects | Should You Be Concerned?