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Hello everyone, well I’m sad to report my training had suffered a major setback. Things were progressing a such a great pace. My weight had actually starting going up and I was getting stronger with each and every work out. I was geared up for the taping of the Pro’s vs Joes finals in Chicago. I felt like a million bucks. I knew there would be very few men there in my shape, and I was right. The first competition we were doing was basketball. Basketball is not my strongest sport but I can more than hold my own. While guarding a 6′3″ opponent I went up and blocked his shot. Unfortunately as I did that he tried to force the shot off and shoved me off balance and I cam down on the side of my foot. Instantly my knee twisted and I ended up tearing my ACL, MCL, and Meniscus. I immediately quit competing and hopped to the airport and caught a plane home and then proceeded to the hospital. Where a MRI and X-ray confirmed the damage to my knee.
I have come to learn more about knee injuries. MCL usually heal on their own. Meniscus and usually be repaired or if they are not badly torn they can be ignored as well. ACL is pretty much all or nothing. You can actually live with a torn ACL and never have surgery but sports is pretty much out of the question. Since playing sports and working out is a big part of my life, there is no doubt that I will be going under the knife to repair my knee damage.
I was surprised that the operation is not done ASAP. Rather the suggest you wait and get the swelling down, and to exercise to get the full range of motion back in your knee. This was great news to me. So after a week of crutches and limping around, I have gotten myself back in the gym and have started right were I left off. I have lost a 6 pounds though and a few cuts but I suspect they will be right back in a matter of a few days and a few workouts.
The knee feels better than I had expected. I’m able to golf, do squats, and walk around without a brace. I believe that I will be able to actually play some flag football again before the surgery but that is still to be seen. I now have a extra incentive to train harder to get my leg in the best shape possible before the surgery. The doctors say the better it is going in, the better it is coming out. So after a week of pain and depression, I’m back in full force and ready to make a full recovery from my knee operation.
Vitamin D is a fat soluble vitamin that is found in food and is produced by the skin in response to exposure to UV radiation from natural sunlight.It is nearly impossible to get adequate amounts of vitamin D from your diet alone. Sunlight to the skin or intravenous injections are the most reliable way to generate sufficient vitamin D in your body.
The further you live from the equator, the longer exposure you need to the sun in order to generate vitamin D Sufficient levels of vitamin D are crucial for calcium absorption in your intestines. Without vitamin D, your body cannot absorb calcium containing supplements.People with darker skin may need 20-30 times as much exposure to sunlight as fair -skinned people to generate the same amount of vitamin D.
Vitamin D deficiency cannot be reversed overnight. It takes months of supplementation and sunlight to rebuild the body’s bones and nervous system. This is why vitamin D injections are so valuable.
Did you know that a person would have to drink 10 tall glasses of vitamin D fortified milk each day just to get a minimum of what is required by the human body? The major biologic function of vitamin D is to maintain normal blood levels of calcium and phosphorus. By promoting calcium absorption, vitamin D helps to form and maintain strong bones. Vitamin D also works in concert with a number of other vitamins, minerals, and hormones to promote bone mineralization. Without vitamin D, bones can become thin, brittle, or misshapen. Vitamin D sufficiency prevents rickets in children and osteomalacia in adults, two forms of skeletal diseases that weaken bones.
One day I was thinking about a lot of the supplements I was taking. I thought to myself I felt that I needed to know 5 supplements at least what they do and how they really benefit me.
1. Creatine Monohydrate:
It is called a muscle-cell volumizer this substance is without question one of the biggest advances in bodybuilding supplements in the past 10 years. Significant weight gains are frequently reported after utilizing Creatine Monohydrate for seven to 14 days. If you are training hard and eating a good diet, Creatine can take you to the next level. The performance edge you get from Creatine Monohydrate adds strength, stamina and recovery benefits to the whole revolving cycle of high intensity workouts, coupled with good nutrition to generate a better physique.
*Increases size and density of lean muscle tissue
*Shortens recovery periods
*Increases muscle strength
* Improves endurance by delaying fatigue
Vanadyl’s effects on insulin resistance make it a prime candidate for athletes who are exposed to lengthy training sessions that often result in over-training. In addition to bodybuilders, other athletes, including football players, may also benefit from supplementation advances such as vanadium and creatine. Maintaining body-weight and strength throughout an entire season can mean the difference between not only winning or losing but staying healthy.
This is one of the most important amino acids for hard training bodybuilders. Leucine and the other branched chain amino acids (bcca’s) can can directly and significantly influence muscle protein metabolism.
To me the most common and most used supplement is whey protein. Whey protein is a clear improvement over other sources of protein for athletes. Previously, egg protein (especially egg white) was considered the best protein for bodybuilders. However, while egg protein does possess a very high ratio of essential to nonessential amino acids, its ratio of BCAAs to essentials is not as good. Due to the fact that BCAAs, especially leucine, are utilized to a great degree during intense training, resupplying them is very important. Because whey protein is very high in leucine, containing almost twice as much as egg protein, whey becomes a better choice for athletes.