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This is something I have talked about numerous times on The Derek Anthony Radio Show..
If you are a bodybuilder, or even an athlete with a fairly significant amount of muscle mass, then it is important that you diet PROPERLY in order to avoid the dreaded MUSCLE LOSS!  I see it all the time!  Guys who want to get RIPPED are impatient, so they drop their calories too low, eliminate carbohydrates, and start doing excess cardio, hoping to lose fat faster.  The result?  The end up SKINNY, and usually not even much leaner!
DO NOT MAKE THIS CRITICAL MISTAKE!  MUSCLE MASS IS PRECIOUS!  You work too hard to build lean muscle tissue, it is NEVER acceptable to lose any amount whatsoever!
The THREE MISTAKES that will result in MUSCLE-LOSS:
1.) Restricting your total CALORIES too much.
2.) Restricting your CARBS too much.
3.) Performing excessive cardio/expending too many calories

THE AMOUNT OF MUSCLE MASS that YOU HAVE will determine how many calories you MUST consume in order to FEED AND SUSTAIN that muscle tissue! Of course, genetics will also play a role in calorie requirements, as everyone has a different rate of metabolism.

In general, most bodybuilders cut calories WAY TOO LOW in order to lose fat. This is mostly the result of impatience, because people don’t want to lose fat SLOWLY(which is optimal!) You should be feeding the muscle and creating a slight defecit with training and slight cardio. Lowering cals, eliminating carbs, and doing excessive cardio will just lead to muscle-loss! If you’re over 200lbs and you’re eating less than 3,000 cals a day, you are focused on the wrong aspect of your cutting phase, and you should try burning more calories with weight-training rather than reducing calorie consumption.

Who is Ross Erstling?

Posted: August 26, 2011 in Uncategorized

Who is Ross Erstling?.


*Eggs: ANABOLIC Effects & Increased Human Growth Hormone!

By: Ross Erstling

I have long speculated that the YOLK of the chicken egg contains a plethora of mysterious micronutrients and growth factors, some of which have already been indentified. It’s no secret that Eggs have an optimal amino acid profile, with the highest complete utilization and assimilation, compared to any other protein source. One egg contains 6 grams of high-quality protein and all 9 essential amino acids…

The YOLK is the magic, however. The yolk contains the majority of the copper, nearly all of the calcium, iron, folate, and B6, and 100% of the vitamins A and E. As you can see from the data I have listed below(scroll down), the yolk contains 100% of the carotenoids, essential fatty acids, vitamins A, E, D, and K (6 items). The white does not contain 100% of any nutrient. The yolk contains more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and b12, and 89% of the panthothenic acid (9 items). The white does not contain more than 90% of any nutrient, but contains over 80% of the magnesium, sodium, and niacin (3 items). The yolk contains between 50% and 80% of the copper, manganese, and selenium, while the white contains between 50% and 80% of the potassium, riboflavin, and protein.

Egg Yolks also contain Essential Fatty Acids DHA and Arachidonic Acid, an important set of nutrients that should not be overlooked. Egg yolks contain the long-chain omega-3 fatty acid DHA, which is necessary for the brain and proper retinal function in the eye, and the long-chain omega-6 fatty acid arachidonic acid, which is required for the healthy skin, hair, libido, reproduction, growth and response to injury. While fatty fish and cod liver oil supply DHA in larger amounts, egg yolks have an advantage over these foods because they also contain arachidonic acid and because they do not contain EPA, which interferes with arachidonic acid metabolism. According to NutritionData.Com, one egg yolk contains 75 mg of arachidonic acid (AA), 20 mg of DHA, but no EPA.

Now, on to the good stuff! I recently stumbled upon a study that demonstrated egg YOLK protein has the ability to increase vertical height in children. The Egg yolk protein as used in the clinical study showed a 25% or so increase in longitudinal growth verse whey and casein! This egg protein used is a HIGHLY REFINED, SUPER-CONCENTRATED form of egg yolk protein. Egg yolk protein doesnt just contain amino acids, egg yolk contains all sorts of growth factors and peptide compounds that are necessary to the proper development of the embryo. The egg yolk is the starting point of life, and thus it must be a very special mixture of components to support that optimal development.

SO, I have since been hypothesizing the precise mechanism of action, and I discovoered an interesting fact: Although Essential Amino Acids(which are contained in the yolk) by themselves will not cause growth hormone release, new studies have shown that the specific amino acids L-Lysine, L-Arginine and L-glutamine CAN IN FACT increase Human Growth Hormone levels significanly, if supplemental choline and B5 (calcium pantothenate) are taken at the same time. Well guess what? EGG YOLKS are an excellent source of choline AND Vitamin B5! One egg yolk has about 300 micrograms of choline! Doing some simple math, you can see that the amounts of Argnine, Lysine, glutamine, Choline, and Vitmain B5, all increase substantially with greater egg yolk consumption. Choline is also an important nutrient that helps regulate the brain, nervous system, and cardiovascular system, that will aid in recovery.

In conclusion, I believe that eggs are a highly anabolic natural substance, that also may have the ability to stimulate endogenous Human Growth Hormone production. The old-school bodybuilders like Vince Gironda, Frank Zane, and Arnold were all on to something when they were consuming 2-3 dozen raw eggs per day!

“3 dozen fertile hen-eggs a day are as effective as anabolic steroids.” -Vince Gironda


Ok, this is a lengthy topic, but I feel that everyone has a different level of what I call “exercise tolerance”. Meaning, at first you require less total stimulation in order to initiate muscle growth, but as time goes on and your development progresses, you will require more and more stimulus in order to keep growing/hardening/maturing…

This means you must increase TOTAL VOLUME(workload) and not JUST the amount of reps or weight that you use. You actually need to increase the number of SETS that you perform! The ROSS secret!(actually, it’s an OLD SCHOOL bodybuilding secret, before men relied on drugs!). Each 2 weeks or so, I suggest adding 1 set to each exercise, and then eventually even including MORE exercises per workout session. For example. I currently perform about 30 sets for legs, 25-30 sets for chest, back, and shoulders, and around 20 sets for biceps and triceps..

In general, compound movements should be performed in the 6-12 rep range, with 1 or 2 sets in th 15-20 range to ensure greater blood flow and red fiber activation. For isolation exercises, use less weight and slightly more reps, such as 12-15. Feel free to add drop sets where desired or needed.

BUT–the most important factor that will determine gains is….DIET!!