Team Beachbody ¡preestreno!Español Guest

Ok kids, the order is in, the box is on its way, and I am looking for people to start Insanity with. I can coach you through it with nutrition and motivational support. My goal is a trip to Florida in January, and I WILL get those ABS to pop.

Who wants to DIG DEEPER with me??? I will also post some worksheets and excel documents that start on 11/16 to help you track your progress.

I am doing a Recovery week of p90x this week to gear up for this.

Coach KOOSH

Here is the tracking spreadsheet for this "journey" . I really wish I could remember where I saw the original version posted, as I wanted to send thanks.

Attachments:

Insanity tracker v.2.xls (420.5k)

My dvd's are coming in on monday also, If I can get my food down for that day I will Join you. Do you have a shopping list for the foods you are going to eat? I dont really want to eat 14 times a day though haha I know you eat small but still

All About Kitchen Makeovers

by Ryan Andrews, June 15th, 2009. precision nutrition

“A wise man once said that the kitchen can never be improved upon. Uh… wait a minute… that wasn’t a wise man at all. In fact, I think it was my 8th grade home economics teacher…

Seriously, she said that. And boy was she wrong.” –Ryan D. Andrews

What is a kitchen makeover and why is it important?

Judging by the number of reality makeover shows out there, everyone loves a makeover. Fresh start, clean slate, ugly duckling to swan, whatever you call it, there’s something exciting about change and improvement.

But we’re not talking about swapping your polka dot curtains and patchwork kitchen floor. Oh no, this is all about Berardi’s First Law:

If a food is in your possession or located in your residence, either you, someone you love, or someone you marginally tolerate will eventually eat it.

In other words, keep only food or drinks that you should actually consume.

If a food and/or drink isn’t conducive to your goals, why would you keep it? Insert defensive, self-justifying excuse here:

* I hate wasting food
* It was on special
* My kid/husband/wife/roommate/dog likes these
* It’s for special occasions (like this Tuesday, when I’ll have a bad day at work)
* Etc.

Folks, please. Get real.

If it isn’t helping you reach your goals, you don’t need it.

A kitchen makeover gets rid of the non-nutritious stuff and/or foods that trigger you to engage in poor eating behaviours. Then it replaces the junk with a bounty of health-promoting foods.

A kitchen makeover helps you stay in control and on track. You don’t want to be deciding between ice cream and spinach while standing in front of the fridge at T-minus 15 minutes to dinner time. Food decisions in our kitchen need to be foolproof.

A kitchen makeover helps you plan and structure healthy eating. You’ll appreciate having a safe home base after returning from the “food war-zone,” also known as modern society.
How to do it

Gather all the unhealthy foods from your fridge and pantry. Get a few big garbage bags.

If a certain food has redeeming qualities, then you can take it to a local food bank or soup kitchen. If it’s complete junk, trash it. Get it out of the house.

If you think it’s junk, it is.
What’s “unhealthy food”? (For that matter, what is “food”?)

Isn’t this a waste of food? Nope. If it’s junk, PN doesn’t consider it “food.” Sorry.

Think about this: Would you dig through a dumpster for dinner? No? Why not? Because the food in there isn’t very good for you. It might be expired, rancid, full of bacteria, or at the very least covered in crud. It’s garbage.

So why would you eat foods that have no nutritional value — and which actively take away from your health? How is that different from dumpster diving?

If you are still in doubt, use these guidelines.

Here’s a general idea of what we mean. Do you have any of the following at home?
Obvious junk foods

* Chips
* Cheezies
* Chocolates or candy
* Soda/pop/sweetened drinks
* Alcohol, especially flavoured/sweetened mixed drinks (although small amounts of red wine may have health benefits)
* Instant foods like cake mixes and mashed potatoes
* Margarine and other processed fats
* Most frozen dinners
* Most take-out or restaurant leftovers
* Bowls of candy or other snacks sitting around
* Flavoured nuts (e.g. beer nuts)

Trick foods

These are foods that seem healthy but aren’t. They’ve gone from something good (whole, unprocessed food) to something that a machine barfed out, something that’s full of sugar and chemicals, and/or something that’s had all its original nutrients stripped out. (No, it’s not “healthy” because it says “fruit”. Check the label.)

* Sweetened yogurt and frozen yogurt
* Breads and bagels, unless they’re made exclusively with whole grains
* Other baked goods
* Breakfast cereals
* Crackers, even the whole grain ones
* Fruit, cereal, and/or granola bars
* Regular peanut butter
* Fruit juice

A good rule here is to check the labels. Look for forms of sugar such as high fructose corn syrup as well as hydrogenated oil, fractioned oil, and preservatives.

And if a product loudly proclaims its health benefits on its label… it’s probably not that good for you. “Organic” sugar is still sugar. A Fruit Roll-Up isn’t an actual piece of fruit any more than a cardboard box is actually a spaceship… no matter how much you pretend.
Stuff you wouldn’t even think about

This is even more challenging than the so-called “healthier” foods in the “trick food” list, because you don’t think about these things being bad for you… or think about them at all. (How much time do you spend thinking about BBQ sauce, anyway?)

Thus, most of these just pass under our radar. Until we read the labels and discover that they’re sugar and chemical bombs. Or just not “food” at all.

* Condiments such as BBQ sauce and other sweetened sauces
* Sweetened relishes, mustards, and ketchup
* Salad dressings
* Bread crumbs, croutons, and other dried bread products
* Processed meats such as hot dogs, bacon, and deli meats
* Spreads such as Cheez Whiz or sweetened cream cheeses

Another way to figure out what you don’t want

When in doubt ask yourself a few questions:

1. Does this food come in a bag, box, or plastic package?
2. Does it have more than a couple of ingredients on the label?
3. Can you pronounce all of those ingredients?
4. How far away is this food from what it used to be? (And do you even know what it used to be?)
5. Is this food perishable? Just about anything good for you goes bad quickly.

Obviously, there are exceptions, but for the most part, the above foods aren’t a good idea to consume on a regular basis. Why would you want to test your willpower with them around? You might be regretful when you spend your 40th birthday in line at the pharmacy refilling your Lovastatin and Metformin prescriptions. Bummer.

Here is the vast array of “edible food-like substances” to which one of our clients said farewell.

client-junk-food-purge-kitchen-elimination
Help! My kitchen’s empty now!

Now your fridge and pantry might look desolate after getting rid of the unhealthy foods. It’s time to fill them back up with healthy replacements for the garbage you just unloaded.

A corollary of Berardi’s First Law is this:

If you wish to be healthy and lean, you must remove all foods not conducive to those goals from said residence and replace them with a variety of better, healthier choices.

In other words, this law works both ways. If the food’s available to you, you’ll eat it.

If an unhealthy food is in your possession, you’ll eat it. If a healthy food is in your possession, you’ll eat it.

All you have to do is make the available food good stuff, and nature takes care of the rest.

Thus, take the restocking process seriously. It’s just as important as the removal process. If your shelves don’t look much different after nixing the junk, then you’re quickly leaving the realm of “nutrition degenerate.” Congrats.

How to restock

Here’s how to quickly restock some nutritious foods (remember not to “over-think” it):

Pick your 3 favourite:

* Vegetables
* Fruits
* Lean proteins
* Nuts/seeds
* Whole grains (oats, quinoa, wild rice, brown rice, sprouted grain breads, corn, amaranth, etc.)

Write them down. We don’t care if they’re frozen or fresh. Just have them on hand so you can actually eat them.

Outside of these staples, any doubts you have about buying certain foods are likely accurate. We’re not saying you should never eat “Food X” again (that decision is up to you), but you may not want to keep the bulk/wholesale four year supply stored on top of the fridge.

This has about 149 too many pieces:

150-chocolate-pieces

And remember, when you are restocking healthy foods, don’t be fooled by the front of the package. Those darn labels will call out to you with claims like “low-fat,” “no added sugar,” “fat free,” “organic,” “whole grain,” and so on.

The best thing about it was that it was advertised on the package (in two places on a small label) as a “healthy snack” with “wholesome ingredients”.

Yogurt with M&Ms. Advertised on the package (in two places) as a “healthy snack” with “wholesome ingredients”. Ingredient list includes 10 distinct artificial colours and 4 types of sugar.

Don’t believe it. Keep the ingredients real. Try to shop for seasonal, organic and local food items when possible. You get what you pay for. The fewer ingredients the better (well, except for pixy sticks)!



Summary and recommendations

Healthy eaters have healthy homes. Healthy people ensure that their environment supports their goals. Changing your surroundings is one of the best ways to start your journey to living better.

1. Part ways with non-nutritious foods and eliminate anything in your house that doesn’t support your goals.
2. Re-stock with healthy options.
3. Use a list for your next grocery store visit. Use our suggestions as a guide.
4. Also, make sure you have basic kitchen gear to prepare and store your bounty of healthy food.

Follow these steps and you’ll have your kitchen made over in less than 24 hours.

For the step-by-step process of making over your kitchen, use the Precision Nutrition System and the Gourmet Nutrition cookbook.
Extra credit

Keep a running grocery list all week of items you need to replenish.

Stock up on frozen fruits and vegetables so you have a back up when the fresh supply runs out.

Build a kitchen that you enjoy, bring in a stereo, turn on some music that will get you in a good mood. Better mood = better food.

De-clutter. The more space you have in the kitchen, the better. (And the less you have to clean.)

If you like to watch TV, get one for your kitchen. This way you won’t be in a rush.

Keep a large cutting board by the sink. This will allow you to quickly slice and dice veggies.

Keep eco-friendly soap, biodegradable sponges, and clean towels handy to maintain a clean kitchen. Dirty kitchen = potential food poisoning.

droosky- I am 6"2' and 204, currently eating 2500 cals but I have to increase that by 300 when Insanity starts. Good idea on the WOWY- will do that today. Great to hear the DVD's came in!

Here's a good article on sports injuries:

Coping With Injuries

by Steve Duperre, November 5th, 2009.

Success is not necessarily defined by winning or by the number of trophies someone has; it can sometimes be characterized by a person’s longevity in a particular sport. Unfortunately, injuries often determine one’s fate in many different sports.

Ideally, most of us would certainly like to avoid injuries altogether. However, anyone who practices physical sports or extreme sports will tell you that injuries are like death and taxes… no matter how careful you are, they are inevitable.

Even when we do everything right, we can get unlucky one day and get hurt through an event we couldn’t predict.

Sport_Injury1

It doesn’t always happen in the gym either. An injury can occur through accidents, while practicing other sports, falling, slipping, or simply while playing with the kids.

Over the years as a trainer or coach, I’ve seen injuries of all kinds and all severities that have affected people to the point where they quit working out entirely.

I have competed and participated in various physical sports all my life and had never suffered an injury until the age of 27. Since then, I have had some fairly minor injuries and some pretty debilitating ones, including:

* Major disc bulge between L4 and L5 three times
* Left shoulder partially separated three times
* Patellar tendonitis simultaneously in both knees
* Adhesive capsulitis (Frozen shoulder) in both shoulders
* Broken tibia at the base of the ankle
* Pulled hamstring
* Tendonitis in both shoulders
* Severe tendonitis in both elbows
* Sprains of all kinds in neck, back, ankles, wrists, and knees
* Major shoulder subluxation (partial dislocation)

Although some of these injuries were excruciating and took a considerable amount of time to heal completely, I had never missed a workout and, with the exception of a broken ankle, had never missed a hockey game due to an injury until January of this year.

I have been a competitive bodybuilder since 1997. Coincidentally, that is the same year I suffered my first major injury.

Although I suffered a few injuries as a rookie, not all the injuries listed occurred in the gym. I strongly believe that one of the reasons I’ve been able to still remain competitive in various sports after all these years is what I call injury management. I’d like to share my approach on the subject.
Seek help!

The first step to injury management is to immediately seek professional help from the right people. Unless you truly know your body, ignoring injuries — even minor aches and pains — can often develop into more severe problems down the road.

Depending on the pain or injury, I have a team of several specialists that I completely trust and consult with when I need to. The ones I refer to the most are physiotherapists (aka physical therapists), chiropractors, massage therapists, and medical doctors.

I have several of each that I trust completely. If one is too busy to see me right away, then I simply call up another.

Physiotherapist
A physiotherapist knowledgeable in sports injuries is an important resource to have when it comes to preventing and treating many injuries.

Physiotherapists understand anatomy, physiology, and biomechanics. A good physiotherapist can properly assess a problem or injury, help accelerate the healing process, prescribe exercises to strengthen the affected area, and make suggestions of movements and exercises to avoid until the injury is completely healed.

Chiropractor
Although chiropractors focus primarily on the health of the spine, they can also provide diagnosis, treatment, and preventative care for disorders related to the pelvis, joints, and nervous system.

A healthy spine is extremely important for proper nerve function throughout the body. This is not only vital for health, but also extremely important to maximize your performance in any sport.

Massage therapist
Not to be confused with a masseuse, a massage therapist can help treat problems with muscles, tendons, ligaments, fascia, and nerves. Regular massage can help improve blood circulation in muscles and joints, reduce stress, relax stiff muscles, and help improve recovery time from injuries and physical activity.

I prefer massage therapists knowledgeable in the practice of myofascial release or active release techniques for soft tissue therapy.

Medical doctor
Although many think that a good medical doctor current on the latest medical and nutritional research is very hard to find, it is important to at least find a doctor that is willing to work with you to find the right help you need in a timely fashion.

In Canada, you need a doctor to get blood work done, to get prescriptions for MRIs (unless you are paying for it yourself through a private clinic), and to get referrals to other medical specialists. Many insurance companies also require a doctor’s prescription for massage therapy or physiotherapy.

Personal trainer or strength coach
Having access to a good personal trainer or strength coach is always beneficial, especially during times of injury. The design of a training program that will take into consideration your injuries is crucial to keep you off the couch and in the gym.

A good trainer will help you work around your injuries, take into consideration recommendations from your physiotherapist, and help you polish up on your technique to prevent other possible injuries.

Other practitioners
The health industry is filled with a variety of specialists like acupuncturists, osteopaths, homeopaths, naturopaths, and many others.

I don’t believe that there is a miracle field that will treat or cure everything. Nonetheless, I do believe that most have their place in the industry and that they can work together. Consulting some of these specialists on a regular basis can be costly. If you have medical coverage, then take advantage of it.
Understand the problem

Another important step to injury management is educating yourself about the injury you have suffered. Read up on anatomy and physiology regarding the affected area. Try to understand everything you can about the injury in question.

This will help you understand how the injury occurred and, more importantly, what movements or exercises you should avoid until you have fully recovered. You will also be in a better position to discuss the injury with other specialists and formulate an opinion for yourself.

By learning from the injury and understanding how it occurred in the first place, you will be in a better position to ensure that it doesn’t happen again. You might even be able to avoid other similar injuries altogether.

The more you learn, the more in tune you will be with your body, and the more you will know about yourself.
Nutrition is important

John Berardi and other nutrition experts have been preaching the importance of proper nutrition for years. Good nutrition is important to supply nutrients, vitamins, and minerals throughout the body to maintain energy levels, to maintain a strong immune system, and to regulate hormone levels.

Good nutrition also helps fight off the damage that may be caused by too much exposure to the sun, smoke, and pollution. And it plays an important role in fighting major diseases.

We also know that good nutrition is crucial to maintain or achieve a healthy body composition. Finally, nutrition plays an important role in improving performance in various physical activities and sports.

Don’t overeat, but do feed healing

It is easy to get depressed when an injury occurs and go off on an eating frenzy. Most of us have done it and most of us know that it is the worst thing that we can do to our body.

Proper nutrition becomes even more important when we are injured, since one of the body’s priorities is to heal.

A well-balanced diet will not only keep you healthy, but also help supply the injury or affected area with much-needed nutrients that will help accelerate the healing process.

For instance, proteins and amino acids are important for muscle and tissue maintenance and repair. The right herbs, phytochemicals, and a proper ratio of oils will help manage inflammation.

Eating the right quality foods is important, but so is eating the right quantity. Berardi has mentioned that sports injuries or minor surgeries can increase basal metabolic rate (BMR) by as much as 15-20%. If the body is missing any nutrients or simply not getting enough food altogether, then the healing process will be delayed or the affected area may not heal properly.

Chances are, if you are already eating well when you get injured, your body will be one step ahead. Not only will your injury heal faster, you will also maintain a healthy body composition and be in a much better position to regain your original form once your body has fully recovered.
Stay active

One of the worst things you can do when you get hurt is to completely eliminate all physical activity. Resting the affected area and proper sleep are crucial to a good recovery. But this doesn’t mean that you need to become a couch potato.

Unless you are in a body cast or lying in a hospital bed, there is absolutely no reason why you can’t work around an injury.

Modifying your workout routine
If you understand why or how the injury occurred, what aggravates it, and what you need to do to make the affected area better and stronger, you can easily modify your workout routine to work around the injury until it is fully healed.

Depending on the type of injury and its severity, the changes to a workout routine might be as simple as modifying a grip to an exercise or replacing an exercise by another.

If the injury is a little more severe, you might need to modify a workout routine to completely avoid a body part.

In extreme cases, it might mean that you can’t do much in the weight room other than rehab exercises. In these cases, you might be able to focus more on core exercises and perform more cardio.

What is the alternative?
We already know that if we don’t train a particular body part, there is a very strong possibility of losing strength and probably even muscle. By eliminating exercise altogether the whole body becomes negatively affected.

Is there anything more depressing than losing strength, muscle, cardiovascular fitness, and a negative change in body composition all at the same time? The only way to avoid this and minimize the damage is by staying active.

An extra motivating factor is that maintaining a certain level of fitness only requires a fraction of the intensity, frequency, and volume that you were training at before your injury.

The mental component
Staying active is much better for the body and also plays a big psychological factor in recovery.

Not only will you recover more quickly, you can avoid depression and be in a much better position to return to your original form once your injury is fully healed. The cross-training might even open up a whole new world of activities that you might have never considered trying.
How soon can we return to our original activity?

Once an injury is healed, the speed at which we can return to our original activity may depend on several factors.

How severe is the injury?
Obviously, a minor shoulder sprain will affect you far less than a full shoulder dislocation. The more severe the injury, the longer the recovery time and the longer it will take to get back to your original form.

Are you seeking help from the right professionals?
Seeking help from the right professionals will ensure that the injury heals properly, help educate you in the process, and minimize the chances of the same injury occurring again.

Are you doing your rehab exercises?
Depending on the injury, a physiotherapist will give you rehab exercises to help strengthen the affected area and help you recover more quickly. These exercises are often forgotten or ignored by many and will certainly affect the speed of recovery and the probability of the injury occurring again. Besides, why would someone pay for advice and not follow it?

Are you remaining active?
Being proactive and taking control of your body is essential for a speedy recovery. You will help lessen the damage by limiting loss of muscle, strength, and cardiovascular fitness.

Coupled with proper nutrition, you will also be in a much better position to maintain ideal hormone levels, a healthy metabolism, and a favourable body composition.

Are you eating properly?
We must never forget the importance of eating well to stimulate recovery. For more detailed information about nutrition and injuries, John Berardi and Ryan Andrews wrote a great article on the subject. You can find that article here.

How old are you?
Although many of us hate to admit it, age does play a factor in injury recovery. As we get older, hormone levels change, our metabolism can have a tendency of wanting to slow down if we don’t keep stimulating it, and we just don’t heal the way we did when we were younger.

But this gives us even more incentive to stay in shape as we age. After all, consider the alternative.
Conclusion

Injuries really suck. But if you don’t deal with them, you can often aggravate the problems, both physically and psychologically.

The way I see it, there are two ways to deal with an injury. We can sit on our butts and cry about it or we can get off our butts and do something about it. I prefer the latter.

I started Insanity in July when my tapes arrived, but didn't like the program all by itself. Since then I started a round of P90X, but a shoulder injury has sidelined me for the past few weeks. Enough is enough though. I need to lose some weight as I will begin training in the next few weeks for my first full marathon in May.

I am 6'0 255lbs and have a goal of 210 by May. Less would even be better. I plan on incorporating running and some P90X videos with the Insanity schedule.

Koosh, can you send me the Excel file, as I was unable to bring it up from the message board. My email address is jcucinello@hotmail.com.

Thanks,

Jim

Monday is coming- I just stocked up on Glutamine:




All About Glutamine

by Ryan Andrews, July 13th, 2009.
What is glutamine?

l_glutamine-300x300Glutamine is the most abundant free amino acid in the human body, making up about 60% of the skeletal muscle amino acid pool. (For more on amino acids, see All About BCAAs and All About Protein.)

Glutamine is a conditionally essential amino acid, which means that normally our bodies don’t need it from our diet. Exogeneous glutamine (in other words, glutamine we supplement or consume in food) is essential only under certain conditions, which include stress, trauma, muscular dystrophy, and illness, which can decrease glutamine levels by up to 50% (in severe cases). Because glutamine is a precursor for the structural unit of DNA and RNA, rapidly dividing cells are most likely to suffer from a shortage.

When we aren’t experiencing stress, trauma, muscular dystrophy or illness, our body produces enough glutamine on its own to supply our needs. The major part of endogenously produced (in other words, stuff our body makes) glutamine comes from skeletal muscle. Vitamin B3 and B6 are necessary for the production of glutamine from glutamic acid.
Why is glutamine so important?

Glutamine is a vital fuel source for the intestines and immune system that helps to keep defenses up against microbes. By nourishing these cells, it maintains the integrity of the GI tract.

Since the immune system is necessary for recovery from stress, glutamine may help during intense bouts of training. It may play a role in:

* Normalizing growth hormone
* Promoting glucose uptake after workouts
* Enhancing the hydration state of a muscle
* Reducing acid buildup with exercise (more on acid-base balance)

Yet it doesn’t seem that exercise decreases glutamine concentrations enough to compromise regular immune functions. This makes sense, since those who consume adequate energy from their diet tend to have a high glutamine intake. However, some people whose training and diet causes physical stress may benefit, e.g. people who are eating less food than necessary to modify body composition (in other words, dieting) or people whose training is extremely strenuous (such as elite athletes).
What you should know about glutamine

red and green cabbage
Where to find it

Cabbage and beets contain high concentrations of glutamine. (Eastern European grandmothers everywhere, rejoice! You have one more reason to encourage your “too skinny” grandchildren to eat the buraczki, borscht and holubtsi!) Other food sources include fish, beans and dairy.
Glutamine supplementation and dose

Typically, the consumption of any solo amino acid in high doses may hinder the assimilation of other amino acids. High doses of single amino acids can also result in bloating and diarrhea since they have osmotic properties. Yet glutamine supplements appear to be absorbed adequately and don’t create GI distress.

Glutamine supplementation has become routine to promote gut health in those with GI disorders, or those with HIV/AIDS, cancer, and other severe illnesses. Because glutamine has a rapid turnover rate, even high amounts (up to 30 grams each day) can be given without side effects. Most people will have a normalized plasma glutamine concentration by adding 20-25 grams over a 24 hour period.

In studies, glutamine supplement dosages have varied, including:

* 18 to 30 grams per day, by mouth
* 10 grams three times per day, by mouth
* 0.6 grams per kg of body weight per day (thus a 100 kg/220 lb person would consume 60 g daily)
* 14 grams of glutamine per day in combination with arginine and HMB for up to 24 weeks

Glutamine side effects and long-term use

There is little data regarding long-term usage (more than a few weeks) of glutamine supplements. No reported adverse effects have been attributed to short-term supplementation at less than 30 grams per day. Still, in some studies using high-dose intravenous administration of glutamine, patients developed elevated liver enzymes (indicating liver stress).

Other groups at risk:

* Those with diabetes should use caution when supplementing with glutamine because they tend to metabolize glutamine abnormally.
* Those who are sensitive to MSG (monosodium glutamate) may want to avoid glutamine supplements, due to glutamate inter-conversion.
* Those with epilepsy or bipolar disorder should be extremely cautious if considering glutamine and discuss it with their doctor first. Many anti-seizure medications work to block glutamate stimulation in the brain. And since the body metabolizes glutamine to glutamate, glutamine may interact negatively with anti-seizure medication.

Summary and recommendations

Will adding glutamine make a difference to your body if you are healthy? Probably not.

Will it harm you in doses of less than 30 grams per day? Probably not.

If all of your bases are covered with nutrition, exercise and recovery, and you have the money to spend each month on more supplements, then adding glutamine is fine. If you are undergoing a period of food restriction, then glutamine supplementation may improve nitrogen retention, decrease infection, and promote recovery from illness. Other situations that may benefit from glutamine supplementation include GI disorders, HIV/AIDS, and cancer.

For healthy individuals, the suggested reasons for taking glutamine supplements have received little support from well-controlled studies in healthy, well-nourished humans.

I contacted Dr. Michael Gleeson, a glutamine guru at the School of Sport and Exercise Sciences, Loughborough University, Loughborough England. His response was short and sweet:

Dear Ryan,

I do not see any point in supplementing glutamine for the healthy athlete/exerciser.

Regards,

Mike

For extra credit

Glutamine is a precursor for arginine.

A supplement blend containing glutamine has been shown to lower body fat, increase muscle mass, and increase strength when combined with 12 weeks of resistance training.

I'm IN. DVD's are here. Kitchen prepped.

jim

Koosh!!! Great results so far brother.. just wanted to stop in and say ROCK IT OUT~!! Can't wait to see what happens in your round of Insanity bro

EMBRACE THE PAIN!!!

Tommy Mygrant aka SWARM

Yeah, I think you will burn it off in no time !

I just uploaded a shopping list. I don't eat seafood, so I didn't put any on there. some of this is stock up, and will last several weeks.

KOOSH

Attachments:

Insanity Shopping List.doc (146.5k)