Coach Rob Regish
Listener questions are answered about training, nutrition, supplementation and more.
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SHR # 2441 :: The BluePrint Power Hour
Show Notes:
[2:22] What can the average person do to progress out of a rut?
- We have to get outside of our comfort zome.
- This is why proven methods are important.
- If you are going to be uncomfortable, you want to know that you are going to get results.
- Go to the complete opposite side of the training spectrum and record what happens.
[13:29] What did you expect when writing the first blueprint?
[25:11] Rhabdo- where are you now, and how can I prevent it?
- Rob feels that his creatinine levels were caused by blood pressure meds.
- His BUN, GFR, and creatinine levels were fine after quitting them.
- Don’t be stupid about your health, but you can also not live in constant fear.
- New bloodwork: fasting blood sugar 91, total cholesterol 189, cortisol 6 on a scale of 4-22.
- What has Rob done differently?: Ecdy.
- Intergesterone A and B (ecdys) lower cholesterol. They are only found in rhaponticum.
- Total cholesterol is not the issue. The real issue is oxidized cholesterol.
- Statins increase the risk of rhabdo.
[35:25] where to go next after the blueprint basics?
- BP basic is a solid foundation of the phase shifts found in the blueprint.
- Unless an athlete is training on the edge, supplements aren’t going to do much.
- The BP basic emphasizes protein breakdown and increased protein synthesis.
- The online library is over 80 issues deep.
[39:39] How high should I go when on HRT?
- 300mg/week seems to be the lowest dose that increases muscle mass.
- The same study suggests that 600mg/ week is fairly safe.
- Keep an eye on your hematocrit levels.
- If they creep up, donate blood.
- You really need to do bloodwork to see how much to take.
- Keeping blood pressure in check is of utmost importance.
- Using an HRT dose to cut or recomp could be a better option if you are in your 40’s.
- Rob recommends tribulus when doing this.
[52:18] Why don’t you talk about creatine more?
- Take it. It works.
- Any more benefits are just a bonus.
- Monohydrate at a couple of 2.5 g doses/ day will do the trick.
- Your long-tem muscle gains will come from the performance benefits that creatine provides.
- Insulin and insuligenic aminos will help to store creatine.
- Creatine HCl is another, more efficient alternative. It lends itself well to someone that does a lot of bodyweight movements.
- Stop majoring in the minors.
- Trining, diet, and rest are several times more important.
- If you coul only process 1.5g of creatine at a time, the loading phase would not put on so much water weight.
[1:07:00] Tip of the day: where is the next 25 lbs on your big lift going to come from?
- Training progression is usually the easiest screw up.
- You need a formal system of adding progression.
- Linear overload has its limits.
