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Ask us everything 03 | T nation

Where should I glue the needle?

F: For the prescribed testosterone replacement therapy (TRT), which is more beneficial subcutaneous or intramuscular injection.

A: A: -Q) is generally unknown among old testosterone injectors and steroid users, actually it is the way to use small, TRT-sized doses (200 mg or less) ,

Instead of holding a large needle in your butt, you stick a small needle (26 gauge, 3/8 ") on both sides of your abdomen.This method appears to have several advantages:

  1. If you get under the skin , you do not have to stoop your buttock muscles 500 times every decade, so you'll save a lot of scarring.
  2. It's more practicable to dose yourself twice a week for a smoother, more natural testosterone profile. [1
    9659006] Since you inject two times a week, the testosterone is more easily metabolized and may even be bri Estrogen levels are dropping (and research seems to support this).
  3. The late Dr. Crisler, who made this method popular, believed He said that 80 mg of sub-Q testosterone has the effect of 100 mg of testosterone administered intramuscularly (whether or not Crisler refers to it) I'm not sure of the potency of Sub-Q injections, but he has the ring of truth and is worth a try.)
  4. You can use the same syringe to fill up your syringe and administer the syringe dose.
  5. Since there is no danger of puncturing a vein, you do not have to aspirate when you go sub-Q.

To do a sub-Q injection, simply dab an area of ​​skin on both sides of your belly button. Wipe off in concentric circles, start small and work out (physically pushing away any bacteria that the alcohol could not kill.)

Then inject the needle at a 45 degree angle – there is no need to pinch the skin. Fully depress the piston, pull out the needle, and you are ready to go. Here is Dr. Crisler with an injection demo: – TC Luoma

Hunger and the "Pound of Veggies" Misfire

Q: I'm trying to lose fat, but my appetite is off the charts! Everyone says he should only pack the low-calorie vegetables, like a pound a day. I do it, but I long for more food. Any advice

A: First, you are not alone. Take a look at this latest poll from T Nation's Instagram:


Hunger is a complex topic; It is more of an algebra than a simple addition and subtraction. But let's first find out the math.

Eating below your calorie content – which is essential for fat loss – will make you hungry. They also fight psychological habits and triggers, such as the snacking on television. There will always be some degree of "sucking and tugging" on the diet.

But make sure your calorie deficit is not too big. While studies show that athletes can feed about 25 percent of their maintenance without losing muscle or recharging their hormone levels, this deficit will make you damn hungry.

A rough guide to estimating the calorie intake of entertainment time is 15 times the body weight to reach a more feasible 20 percent deficit, multiplying that number by 0.8.

Example of a 200-pound man:

  • 200 x 15 = 3000 calories (rough maintenance)
  • 3000 x .8 = 2400 calories a day for fat loss

The are 600 calories under maintenance. Still pretty strict. If hunger is out of control, look for 300 calories below maintenance. You are still losing some fat, a bit slower, but much more comfortable.

The point is that if you eat anorexic 900 calories a day, there is no "hack" to suppress the appetite. Look for a modest deficit and be patient.

About this pound of vegetables …

I understand where the diet gurus come from with their recommendation "gorge on low-calorie vegetables". But for many people it does not work very well. Why? Because hunger is not as easy as a full stomach against an empty stomach. Mechanical hunger is only part of the puzzle.

If you eat a pound of green vegetables – or even two pounds, as some recommend – every day will fill your stomach and satisfy your appetite. Why? For one reason, not all vegetables send the signal "I'm full" to your brain.

Certain brain cells called Tanycytes control the appetite. These cells recognize nutrients and inform your brain about the foods you eat. And these cells respond to abundant amino acids, not lettuce.

The amino acids arginine and lysine react strongly with tanycytes, which in turn deliver information to the appetite controlling part of your brain in just 30 seconds. Foods high in concentrations of arginine and lysine include:

  • Beef fillet
  • Chicken
  • Lentils
  • Almonds
  • Mackerel
  • Avocados

If you've been busy with calories, come on With these foods, try to supplement with arginine and lysine during the diet. And yes, you eat your vegetables, only in non-stomach-changing amounts.

Other Ways To Control Appetite


Inadequate sleep – about 5 hours – causes the average person to consume about 385 calories more the following day (1).

Lack of sleep disrupts your brain's reward centers and disturbs your internal clock. This affects the regulation of leptin (the satiety hormone) and ghrelin (the starvation hormone). In short, poor sleep results in cravings, usually high-calorie, dense foods.

If sleep is a problem for you, try 3 capsules of Z-12 ™ at bedtime.

Eat More Protein

As a T Nation Contributor Jade Teta has stated: "Protein is the king of reducing hunger, and if you want to reduce your hunger, you should above all increase your protein intake."

The old rule of consuming about one gram of protein per pound of bodyweight works for moderately chubby people. A little more than 1 gram per pound is also okay as it is very hard for your body to store excess protein compared to carbohydrates and fats.

Protein powders with a good amount of thick micellar casein really stick to the ribs. Metabolic Drive® Protein is a premium choice. If you fancy the night, bring a 21-gram thick protein shake (one scoop of Metabolic Drive®) through the cravings.

Eat RIGHT Fibers

Eat two pounds of vegetables, "people try to reach, but soluble, gel-like fibers have the strongest hunger-suppressing reaction – and in fact they can be the only types of fiber that can produce Kill Appetite (2).

Dr. Teta Notes: "These fiber types cover the digestive layer and interact with L and K cells, which then use hormones like GLP and GIP to help fight hunger."

Viscous fibers include:

  • B -glucan (oats)
  • Psyllium (Metamucil)
  • Glucomannan (root of konjac plant)
  • Guar gum (a seed fiber)
  • Pectins (like the fiber in apples)

You can find all of them in powder form, mix a few of them with water and consume between meals or 30 minutes before a meal, to dull the appetite. [19659026] Get Your Micronutrients

You know how pregnant women get a strange desire? One theory is that they lack a specific vitamin or mineral.

The craving for fat loss is a bit related. In some diets, the food variety is really limited, which can lead to a shortage of certain vitamins or minerals. Your body "asks" what it needs, and your taste buds make suggestions … usually bad suggestions, because these little bastards are very selfish and not so smart.

Bill Lagakos, PhD, introduced me to the term "micronutrient deficiency-induced leptin resistance". This theory might explain why the average North American can eat so much easily – all processed foods are full of calories, but they lack vitamins and minerals. Therefore, her body demands more and more food and looks for the missing microorganisms.

A dieter with limited food diversity may have the same problem. To cover your micronutrient base, use Biotest Superfood, a blend of 18 berries, fruits and vegetables.

Further information and tips can be found in Dr. med. Tetas Hunger: The Definitive Guide. – Chris Shugart


Only three exercises

Q: You can do only three exercises – a bodyweight exercise, a kettlebell exercise, and a dumbbell exercise. What are you? Go.

A: "Go?" What is this, a game show? Okay, Steve Harvey, I bite.

For the bodyweight exercise, I would choose pull-ups because they are aptly called "upper body squat." You could probably develop a pretty good upper body and arms by doing nothing but pull ups.

I would go for the kettlebell exercise, mostly because of a research study I wrote about The Absolute Best Way to Burn Calories. It showed kettlebell turns, which were performed in a special way, burn about 20 calories per minute, which is astronomical compared to most other calorie burning exercises.

  KB Swing

As for the specific protocol, researchers from the University of Wisconsin found that a group of men and women had to alternate one-arm KB turns for 20 minutes. The number of turns they made per set was based on how many kettlebell snatches each person could perform in a minute, and the number was divided by 4, with a number appearing to be 4, 5, 6, or 7.

So, a kettlebell was swinging, weighing either 12, 16, or 20 kilograms, about 6 times, and then rest for 15 seconds. Then they would make 6 turns with the other arm and rest for 15 seconds. They would go back and forth like that for 20 minutes.

The only other activity I could find that burns about the same amount of calories is cross-country skiing at a very fast pace. And even if you're not interested in losing weight, the kettlebell swing also works as a nice conditioning exercise.

I choose cup squats for my only dumbbell movement. To do this, hold a dumbbell upright against your chest and use both hands directly under the innermost plate (as if you were in King Arthur's court and pressing a thick cup against your chest). Then just squat until your elbows slide past the inside of your knees.

Here is Dr. Bret Contreras with a collapse:

The nice thing is that they are almost impossible to do with bad form. To put it in Dan John's terms, the squat, if properly executed, is probably the most effective exercise there is. Misformed, it can do more damage than any other exercise. If you squat it in the cup, that's right.

So there. Pull-ups, kettlebell turns and cup squats. What do I win? – TC Luoma


Does T Nation support Steroids?

Q: Why does it seem like you are advocating steroids? Maybe I'm reading something wrong here, but it seems you guys are actually promoting it.

A: I wrote most of these "steroid promotional items" myself, but instead of writing an essay, I & # 39; I'm just giving you my reasons to be interested in them in list form:

  • They are fascinating.
  • They are a big part of the lifting culture and if people are going to use them (and they are), you might as well use them.
  • The official name of this site is Testosterone Nation, and all anabolic steroids are essentially synthetic versions of testosterone.
  • They can be used to increase health and longevity. [19659006] They can be used under certain medical conditions to relieve or even cure disease.
  • They could be used by the military to increase the strength and stamina of combat soldiers. (See Soldiers Should Juice Up.)
  • Testosterone is inextricably linked to masculinity, which I've written extensively about.
  • There is a negative stigma about them that, although it is largely earned through decades of abuse, must go away so that we can view it without prejudice.

But do I support (do we support) their use? I do not think so. I can honestly say that if someone asks me if they want to use steroids, I would only give the facts in response to them, without trying to influence them somehow.

If you do not believe that, think of the economic reason We would avoid "promoting" steroids: With the exception of protein powder, men who use steroids generally do not buy as many supplements as "clean" lifters, and Of course, we want people to buy Biotest supplements. – TC Luoma


Calf training for non-mutants

Q: I train my calves 3-4 times a week and they are still small. Any advice

A: Pants. The answer is pants.

Just a joke. Okay, there are some genetic factors: muscle fibers, insertion points, etc. Some mutants never train their calves and have monkey calves anyway. And some people have to train the hell out of their calves to make them average.

But every T Nation coach agrees that you do not have to walk around with VERY little calves. Chad Waterbury, coats of arms that look like an apple on a popsicle stick, are better than calves that look like a grape on a popsicle stick.

Here is a brief overview of what we know about effective calf training: [19659098] Train them often

frequency rules, with most trainers recommending a minimum of 3 days a week of calf training, usually more. That sounds like you have.

Do a lot of work

That means volume: many sentences, many repetitions, and a few different exercises.

A study of runners showed that athletes who completed 59 miles One week had 20 percent more calves than athletes who run "only" 15 miles a week.

No, you do not have to walk 59 miles a week, but this shows that the calves need a lot of volume to grow. Three sets of 10 at the end of the leg are not enough for non-genetic mutants.

Strike both large calf muscles

These would be Gastrocnemius and Soleus. The problem here is that most people choose only calf exercise, usually standing or sitting calf raises. But you need both.

Your soleus is primarily operated when your knees are flexed (seated calf elevation), and your gastric mucosae are mostly operated when your knees are straight (standing calf elevation or leg press machine calf elevation.)

Slow and use pauses

Here most people go wrong. Try the following:

  1. Take a few seconds to lift the weight.
  2. Hold on top and pull together for a few seconds.
  3. Take a few seconds to lower the weight.
  4. Hold the stretch at the bottom for a few seconds.

This means that each repetition would take about 12 seconds and a set of 10 reps would take about 2 minutes. How many people do you see in your gym?

If you've already done all this, try something crazy. I took over this superset idea from Charles Poliquin:

  • A1. Increase the standing or seated calf at the above rate for 8-10 reps.
  • 1B. Get out of the machine without a break and do 30 reps with continuous body weight. Jump up and down with your knees locked. Your calves should do most of the work. Try to jump up and set a rhythm. Play House of Pain as in 1992.

Repeat 2-3 times and have fun getting out of bed the next morning. – Chris Shugart

Ask us something 2

Honest Note on Steroids


  1. Al Khatib, S Harding, J Darzi, G K Pot. The effects of sleep deprivation on the energy balance: a systematic review and meta-analysis. European Journal of Clinical Nutrition, 2016
  2. Clark, Michelle J. and Joanne L. Slavin. "The effect of dietary fiber on satiety and food intake: a systematic review." Journal of the American College of Nutrition, vol. 32, no. 3, 2013, pp. 200-211., Doi: 10.1080 / 07315724.2013.791194.

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