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Dr Oz Feeling Strong Through Fall

Dr Oz has recommended many different supplements for various problems, issues or general health. But he wanted to ensure that we have a guide to what he thinks are the top supplements for going into the fall and ensuring that we are ready to take on the winter with our immune systems in high gear ready to take on whatever the colder months have to throw at us.

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Sep 18, 2013 9:10:46 AM By Dave Schroer Comments Glenn's 12 Weight Loss Challenge

Glenn's 12 Week Weight Loss Challenge Update

This blog post marks 5 weeks completed in my weight loss challenge. Plus it's the day after Christmas and I'm in a cookie and ham coma right now. I decided to allow myself 8 hours of cheating on my diet yesterday. As many of you know I am now following intermittent fasting as a diet strategy. This calls for 16 hours of fasting and 8 hours of eating. The way I prepared for my epic cookie and ham cheat was as follows:

-Early morning steady state cardio (45 minutes burned around 400 calories)
-Fasted until Noon with no calories at all until then. Drank water and green tea. Also took supplements.
-A lot of Caffeine!!!

My first meal consisted of all protein and some fat (beef jerky). I also had some green beans to add in some vegetables. Then a couple hours later came the fun part. I consumed ham, green beans, Italian sausage, cookies, cake balls (pieces of cake shaped into a ball dipped in chocolate) and more cookies. I kept all of this within the 8 hours and also made sure to get protein in beforehand. All in all I do feel guilty but I know that I needed a day to just relax the diet. More of an emotional need than physiological. I also had a few beers which further served the emotional need.

Now on to the intermittent fasting strategy. I decided to give this a run after reading a lot about the benefits and also at the request of some of my Facebook followers. The diet calls for a 16 hour fast and then an 8 hour feeding window. In my case the fast was from 7pm to 11am and the feeding window is 11am to 7pm. This seems to work best for me because I tend to consume the most calories after work and around lunch. I am following Martin Berkhan's Leangains plan for early morning fasted training also. I consume 1 serving of Empyrean Nutrition Beta-Peptide pre-workout, 1 serving of Scivation Xtend post-workout (6:30am) and another serving of Xtend at around 9am. During this time I also make sure to drink a lot of water, consume some caffeine, and also chew some sugar free xylitol gum to satisfy the cravings. This diet totally goes against all conventional dieting wisdom. Most people fear going long hours without meals fearing catabolism and muscle breakdown. Actually studies show that not until after 72 hours does muscle breakdown happen. Also the notion of eating every 3-4 hours is being challenged and the evidence is showing that this is just not superior to eating only 2-3 meals per day. The truth is that the body will regulate protein synthesis as long as amino acids are present and high protein meals take multiple hours to digest and will elevate amino acid levels for hours on end. Also during the fast your body has a higher likelihood of utilizing fats as an energy source than carbs. Another contention is that your body can only absorb a certain amount of protein per sitting. This is just simply not true. The body will adjust the length of digestion to allow for a larger meal (higher protein) to breakdown and absorb. In my case I'm getting around 3 meals within the 8 hours of feeding.

Now my initial impression has been good. The hunger pains went away after a few days and my training hasn't been effected at all. I do enjoy eating potatoes, meat and vegetables and getting to consume a large amount is a plus. My only gripe is that after my first meal I feel really full. Almost bloated like I just ate something very bad for me. The truth is that the "break the fast" meal is usually a combination of meats and veggies on off days or meats and sweet potatoes on workout days. I guess the high amount of calories I consume in that meal is just something I'm not used to yet since I have 1 month of conventional dieting in the books. I'll ride this out for another week to see if the effect diminishes. Otherwise I am liking this approach and it works out really well with my lifestyle. Very easy on the weekends too.

My training has also been going good. I am maintaining and even gaining some strength in areas. I understand that in a calorie deficit I'm not going to increase muscle mass or make enormous strength gains so I'm happy with this. My goal is to get to a bodyweight of around 225 and then move into a mass building phase. I may increase my calories to maintenance or slightly above when I get to that point but by no means do I want to put any fat mass back on. Slow and steady is my new philosophy. Of course I wake up each day searching for improvements but I am realistic in that I know my goals will be met with hard work and patience. I've made it through 2 holidays and some cold weather so far and I've got a ways to go but I'm ready for it. Until next time, Happy Holidays!

Dec 26, 2011 9:40:50 AM By John 1 Comments Glenn's 12 Weight Loss Challenge

Almost 3 weeks down and feeling good. Made it through Thanksgiving without a single dessert or over indulgence of carbs. I focused on protein and vegetables during the day and also avoided all alcohol. I figured I was just starting my diet so the last thing I wanted to do was sabotage myself from the start. Plus being that it was Thanksgiving I was practicing some self control.

If you've been following my diet on MyFitnessPal you'll see that I am often under my calorie requirement for the day. Honestly this is not an intended goal. I am eating and not feeling as if I am starving or depriving myself. The main reason for this is that my diet is extremely satiating. The high protein, fiber and fats are keeping me full. My lunch of 30-60 grams of protein and vegetables does keep me full for a good amount of time. I am eating more meat and vegetables than I ever have before. In the past my vegetables consisted of potatoes and I was eating a good amount of protein but these mostly came from shakes and protein bars. I feel that my whole food meals keep me fuller longer so that is what I am focusing on. I will have 1-2 shakes per day to help me reach my protein goal though. I usually mix this with greek yogurt or eat some macadamia nuts with the shake. I am also neglecting all protein bars except for the Quest Protein Bars. These are low calorie and do not include sugar alcohols which wreak havoc on my stomach. The bars contain a high amount of fiber which does not make me feel bloated or gassy at all. That is a good thing and the girls in the office thank me greatly for this.

This calorie deficit is good but I do not want my metabolic rate slowing down because of this. To combat this I will add in an extra protein shake and possibly a cheat meal once in a while. My activity level has gone up a lot from the start of this diet and I know my body needs the calories to get through the day. I also would like to build some lean mass and gain some strength while dieting down. Normally this would not be possible but I feel that my diet, workouts and supplementation will help this. I am focusing on the big 3 (squat, bench, deadlift) while adding in ancillary exercises to support strength and balance. As the weeks go by I plan on increasing the volume. You'll have to understand that I literally just started working out again from a long layoff around a month ago. Before that I might go in 1-2 days a week and run or do some arms but that was all.

Speaking of cheat meals... I had my first cheat meal last weekend. I wanted to plan this day out to minimize the damage done from excess calories and just bad food in general. I began the day with a tough leg and shoulders workout and then drank my post-workout shake (Insu-Pro). Then around Noon it was on! I was at a friend's house watching the Bear's miserable performance against the Chiefs and we ordered pizza. I was craving pizza for days so I decided to order a large pizza to myself. This may sound like a lot but I used to eat a family size pizza, large fries and 12 beers without breaking a sweat. I was used to eating that way. So the pizza comes and I dig in. I literally had 6 pieces and began to feel full. I was so disappointed! This was my chance to go crazy and I was getting full already. I managed to get down half of the pizza but I felt very sick after this. My stomach was hurting and I just felt crappy overall. I had a beer with the pizza and this further put the stomach in a wrench. Plus the damn Bears sucked!!! So after that I sat around watching more football (another no-no, I should have been moving around to get the food moving). Then around 7 I got hungry again and we ordered Chinese food. Remember this was my day to cheat. I ate half a plate of Mongolian Beef and an egg roll and felt like puking. I had never felt this way before. But in the end this was a good thing. The two whole weeks leading up to this were full of healthy meals and low calories. This caused my stomach to shrink. Also my body just recognized all of the grease and carbs and I felt it for the next 2 days. Lesson learned! From now on my cheat days will be approached without the hunger of 10 lions and the stomach of a small cub. I will make sure to stick to a smaller meal and not try to go overboard. I was really trying to overindulge myself and that was just plain dumb.

Also I won't be posting my weight weekly anymore. I don't want this to be an obsession with the scale. I will use how I feel and look as my guide rather than how much weight I have lost. I will post maybe once every 2 weeks to keep you guys updated though. After all I do have a goal to meet.

Thanks and talk again soon.....

Dec 8, 2011 12:16:18 PM By John 2 Comments Glenn's 12 Weight Loss Challenge

I'm coming up on my first full week of dieting and a new exercise program and my first thought is, "Man I'm sore!" I worked out legs for the first time in months last Saturday and now I'm walking around here like I just had a colonoscopy done (believe me I know what this is like and it ain't fun). I won't complain though because this is good soreness. The workouts are going well. I have been logging them using an iPhone app called JEFIT: Glenn’s Workout Logs. This app has been great for me to keep track of workouts and give you an insight into what my workouts look like. My overall goal besides weight loss is to increase strength and add some lean mass. As you can see in my before pics I need to add some muscle to these small arms and hopefully get a biceps peak out of it. We've got a lot of guys around the office and they think that they can throw around a bicep shot and that makes them a tough guy so I've got to get in the game... But I'm still a tough guy without biceps.

I must say I've missed the enjoyment and high of a good workout and am happy that I finally have that back. In my middle 20's I got lazy and just lost the motivation to work out. I'd work 10-12 hours and then just go home because the last thing I could think of was going to the gym. I'd look for anyway to talk my way out of a workout. Now I can't wait to get to the gym. That's a great feeling and knowing that I have support and followers to hold me accountable gives me the drive to get in there. I'm already getting yelled at for not doing cardio everyday!

The diet has been going well also. I'm noticing that my calories and carbohydrates are higher on workout days but that's expected. I've been within a hundred or so calories of my 2200 per day mark. I'm using 2200 calories as my daily goal because leading up to the diet I was eating around 2500-3000 per day. I'll be shooting for at least 2 pounds per week in weight loss to reach my goal of 30 pounds in 12 weeks. I haven't been going hungry and this has a lot to do with the macronutrient breakdown of the diet. My diet is Paleo-ish and focuses on lean meats and vegetables. I am allowing myself high glycemic carbs in my post workout shake to replenish glycogen and also am including dairy in the form of greek yogurt. I am eating a lot of healthy fats from macadamia nuts and avocado. The fats in macadamia nuts and avocado are monounsatured fats. These fats can help lower cholesterol and prevent atherosclerosis. I'm also getting some fats from meat. The small amount of fat in the red meat I eat is saturated but that is not bad. Saturated fats enhance calcium absorption and immune function. They aid in the body's synthesis of the essential fatty acids and provide a rich source of fat soluble vitamins. I add in a protein shake or two per day to meet my protein goal also. While dieting it is always good to get the majority of your calories from whole foods because it takes more energy to breakdown whole food than it does a ready made shake.

I have also managed to get through my first weekend without my favorite vice, BEER! I love beer and will continue to drink it but now I will practice moderation. No more binges on beer with 10% alcohol and late night tacos... Okay maybe in moderation. I have a fridge full of these and making it through last weekend's Bears game without drinking a few was rough:

I drink socially with friends and thoroughly enjoy the taste of good beer. I'll use moderation as my guide and will also make sure to earn my beer calories with a tough workout beforehand. Many of you might be saying "You're dieting, you shouldn't drink!" While that may help to totally abstain from alcohol, I want to enjoy this process and make it more about a lifestyle change than a quick fix and forget about it. If I can manage to get in great workouts throughout the week and then want to have a few drinks then I will. But I'll be sure to control my hunger during this and avoid the family size pizzas and Taco Bell. It's all about moderation.

Speaking of moderation, Thanksgiving is this week and wow did I pick a great time to document a diet and exercise program to 100's of people! I'll make sure to keep my calories low and make healthy food choices on Thanksgiving day. I'll get some turkey and ham and load up on green beans to keep me full. I'll also be sure to workout that morning. Again I'll be earning my calories. But I'll avoid the sweets though. "Cakes and Pies, Cakes and Pies!"

Well wish me luck and have a Happy Thanksgiving!

Nov 23, 2011 9:05:04 AM By John 4 Comments Glenn's 12 Weight Loss Challenge

If you have watched any of our video on youtube, you know Glenn and John haved talked about everything from fitness, to weight loss, to supplements to health. Well Glenn wants to push his knowledge in nutrition to the ultimate test…on himself! Glenn is taking part in his own 12 Week Weight Loss Challenge. He will be following a diet and fitness program for the next 12 weeks, and you can follow him every step of the way. The video below explains what he will be doing and where he is starting from!

You can follow Glenn on the Glenn’s 12 Week Weight Loss Facebook Page. You can also find more detailed updates here on the Best Price Nutrition Blog. Glenn will be updating this Blog every couple days with what supplements he has taken, the food he has ate and his schedule at the gym.

Glenn’s Photos at 255lbs on November 15th, 2011

What Supplements Are Being Used By Glenn?

Supplements: Weeks 1-4
Molecular Nutrition X-Factor Advanced
: 4 pills pre-workout, 2 pills twice per day on off day
Minami Nutrition Platinum Omega-3
: 2 pills per day (1 w/breakfast, 1 w/lunch)
Primaforce Acetyl L-Carnitine
: 3 grams pre-workout (6 scoops w/water)
Empyrean Nutrition Beta Peptide
: 1 scoop pre-workout with water and in the AM on off day
Empyrean Nutrition Lipo Sear
: 1 capsule pre-workout and in the AM on off day
Purus Labs D-Pol
: 3 tablets per day
Allmax Nutrition Creatine Monohydrate
: 1 teaspoon post-workout, 1 teaspoon in AM on off day
Empyrean Nutrition Insu-Pro Watermelon
: 2 scoops post-workout with water
Garden of Life Raw Vitamin D3 5000IU
: 1 capsule per day
Garden of Life Wobenzym
: 10 caplets per day in morning on empty stomach
Garden of Life Primal Defense Ultra
: 2 capsules per day on empty stomach
Garden of Life Vitamin Code for Men
: 2 capsules twice per day

Supplements: Weeks 5-12
Molecular Nutrition X-Factor Advanced
: 4 pills pre-workout, 2 pills twice per day on off day
Minami Nutrition Platinum Omega-3
: 2 pills per day (1 w/breakfast, 1 w/lunch)
Primaforce Acetyl L-Carnitine
: 3 grams pre-workout (6 scoops w/water)
Empyrean Nutrition Beta Peptide
: 1 scoop pre-workout with water and in AM on off day
Empyrean Nutrition Lipo Sear
: 1 capsule pre-workout and in the AM on off day
Allmax Nutrition Creatine Monohydrate
: 1 teaspoon post-workout, 1 teaspoon in AM on off day
Empyrean Nutrition Insu-Pro Watermelon
: 2 scoops post-workout with water
Garden of Life Raw Vitamin D3 5000IU
: 1 capsule per day
Garden of Life Wobenzym
: 10 caplets per day in morning on empty stomach
Garden of Life Primal Defense Ultr
a: 2 capsules per day on empty stomach
Applied Nutriceuticals Free Test
: 4 capsules per day in morning
Garden of Life Vitamin Code for Men
: 2 capsules twice per day

What Tools Are Being Used By Glenn?
Glenn’s Diet Tracker Page

Glenn’s Workout Routine

Lean Body Lifestyle Nutritional Meals

Nov 17, 2011 4:42:16 AM By John 1 Comments Glenn's 12 Weight Loss Challenge
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