Coach Rob Regish
Listener questions are answered about training, nutrition, supplementation and more.
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SHR # 2390 :: The BluePrint Power Hour
Show Notes:
[4:05] Tips for building muscle and health as a long distance runner.
- Don’t long-distance run.
- It is long duration and high impact, meaning your joints will take a beating.
- Doing steady state cardio for an hour is not long-distance running.
- Your fiber type will change to slow twitch over time from long-distance running.
- At higher ages, use bodyweight training.
- HIIT cardio should not be limited to the bike.
[11:28] Seasamin.
- It is the lignin found in sesame seed oil.
- It is an excellent not-stim fat burning agent.
- Synergistic with fish oil.
[15:40] Fat loss for an endomorph.
- Training should consist of lactic acid training 2x/week and 2 HIIT sessions per week.
- The anabolic diet keeps insulin low.
- Intermittent fasting helps with insulin as well.
- Revert back to training heavy every 3rd session.
- Fat burner: ephedrine, caffeine, and green tea extract.
- Use the breezing unit to measure resting metabolic rate.
- Caloric deficit is key.
[25:02] Is there anything stronger than creatine for weight gain?
- 20x bodyweight in kcals.
- Use “the drink” formula that Rob advocates.
[33:36] Better results from Synthagen than from Ecdybol.
- Synthagen has ecdy from a legit source and at efficacious doses.
[47:53] 1 tab of Bronkaid 4x/week will not pop you for amphetamines on a drug test.
[48:41] Why are wrestlers smaller now? Why are there still some big guys?
- Pro wrestling in the 80’s were ruled by big, muscled guys.
- Steroids were used.
- In ’92- the steroid allegations started.
- Drug testing became more stringent.
- Dr. Di Pasquale was in charge of this program.
- Some of the genetically superior guys held onto some of their muscle.
- Today, they are more concerned about painkillers.
- Part-time contractors are not subject to these tests.
[56:00] Training for a new lifter that is used to farmwork.
- Stay hydrated and keep electrolytes topped off.
- Abbreviated sessions, HIIT cardio.
- Incorporate trap bar deadlifts every 10 days.
- Hip belt squat is a must for keeping the lower back unstressed.
- Dips and chins.
- Bridging.
- Train early morning or after your easiest work days.
- Take advantage of farm to table food.
[1:04:50] Tip of the day: What Rob learned from his latest bout of Rhabdo.
- Genetic pre-dispositions could be involved.
- Symptoms:
- Extreme pain in muscles without movement.
- Confusion.
- Dark urine.
- Blood in urine.
- Change in urine output.
- Eating red meat or supplementing with creatine can raise CK or creatinine levels.
- There is a secondary test that you can take if your levels read high.
- Giving blood can lower your levels.
- Get bloodwork done, and demand a copy of your results.
