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JONATHAN LAWSON
 
End of May 2004,
then...

1 Month Later
after X-REP training...
 
July 1, 2004: X-REP
training made drastic
changes in mass and
muscularity—no
steroids, no photo
retouching.

 

X Diet and Nutrition

X Q&A Pages
1 | 2 | 3 | 4 | 5 | 6 | 7 | 8
X Factor Interview, Part 1 | Part 2

Note: The information below was adapted from the new best-selling fat-loss e-book, X-treme Lean.

Q: I want to make the fastest gains possible with X Reps. What supplements should I use to supercharge my Ultimate Mass Workout training program? My goal is to get big and ripped!

A:
We don’t push a lot of supplements, although we do try various ones throughout the year—if they look promising and not dangerous. Out of all the ones we’ve tested, we have two that are absolutely essential (yep, only two). Before we get to those, however, let’s first look at a few basic nutrition rules you should adhere to so you get the most from X-Rep training:

1) Eat five to six times a day, small-to-medium-size meals with at least 20 grams of protein at each. That keeps essential building blocks available to your muscles at all times. When it’s grow time, the right stuff is there. For example, cottage cheese and fruit, cheese and whole-grain crackers, vanilla yogurt with pecans, chicken pita pockets or tacos. (If you want to use a protein powder or meal replacement powder to make frequent protein-infused eating more convenient, we recommend a micellar casein-and-whey supplement so you get both fast and slow protein effects. Muscle Link’s Muscle Meals is a good one, as is Labrada’s Lean Body. If you want to try bars, MuscleTech makes some delicious ones.)

2) Never go more than three hours without protein, except when you’re sleeping. This is an extension of number 1, but it’s worth repeating in this more specific form because it’s a reminder that you shouldn’t have three meals in the morning, nothing in the afternoon and then two meals at night. You must spread your protein intake throughout the day, or your body could shift into starvation mode and break down muscle tissue for energy (yes, the muscle you work so hard to build!). You must do everything possible to preserve and build muscle.

3) Don’t skip breakfast. Your muscles are very receptive to amino acid building blocks after your seven-to-eight-hour fast, so be sure to get at least 15 grams of quality protein in the morning after your snooze-fast. One important mantra to remember is, if your stomach is churning, muscle is burning.

4) Don’t eat huge meals. That shoots up insulin and promotes fat storage. (An insulin surge is only good after a workout, as you’ll see below.) Smaller, easily digested meals are best, always with protein.

5) Eat fruits and vegetables. They help balance the acidity of protein and provide your body with necessary phytonutrients that make muscle building and fat burning easier, not to mention that fiber makes “other things” easier and regular. Don’t let your carbs go too low if you’re trying to pack on mass. Our carbs never dipped below 140 grams per day, even when our diets were at their strictest—and we got under five percent bodyfat (you could see our abs even when we weren’t flexing them). That 140 grams is a far cry from the 30 to 40 grams a day a lot of low-carb gurus recommend. Extreme low-carb levels are not for bodybuilders looking to hold onto or build muscle.

6) Have fast carbs and fast protein (“fast” meaning that it’s in your bloodstream quickly) immediately after you work out. That’s critical for refeeding the muscles at a time when they need carbs and protein most. The half hour or so after you train is known as the anabolic window, and for a bodybuilder it’s the most important meal of the day. You want fast carbs that quickly turn to glycogen to fill out your depleted muscle structures and fill up your storage tanks to fuel future muscle contractions. Your X Reps will be much more powerful and effective when you refeed with plenty of carbs at this critical time. Those fast carbs will also cause an insulin surge, which promotes glycogen storage and the muscle rebuilding process by shuttling carbs and protein to the muscles.

While all of those guidelines are important, it’s the last one that most effects your X Rep training. You want to get fast protein to repair damaged muscle and enough glycogen from fast carbs right after you train to refill spent energy stores and spike insulin to enhance supercompensation—the macronutrient storage and muscle rebuilding processes. And because your muscles are so receptive at this critical time, you want to add creatine for ATP regeneration to fuel future muscle contractions. Creatine will really help when you’re extending a set with power partials (X Reps). Because of the strong relationship between the anabolic window and muscle size and power regeneration, we went to the company Muscle-Link and negotiated a great deal on what we call the core X Stack, the two essential supplements we mentioned above (we use this combination after every workout):

RecoverX: A whey (fast protein)-and-fast-carb mixture that’s ideal for your postworkout feeding (anabolic window). It also contains hydrolyzed whey, the fastest protein available, glutamine peptides (glutamine is the most prevalent amino acid in muscle tissue), L-arginine (an amino acid that promotes glycogen replenishment in muscle tissue, growth hormone release and increased blood flow due to its vasodilation properties—nitric oxide, or NO, precursor) and no aspartame. Each serving has 40 grams of fast protein and 60 grams of fast carbs, the perfect anabolic-window ratio. It’s absolutely the best supplement for this critical muscle-building-and-glycogen-refueling meal.

CreaSol: A titrated creatine that completely dissolves so there is no residue—almost 100 percent can flow to your muscles (not your urine). Like glycogen from carbs, creatine is key in getting your muscles to fire during X Reps, as it improves ATP production and regeneration for enhanced power output, or muscle energy. (We like to put a scoop in our RecoverX drink after our workouts, as the muscles are so much more receptive to nutrients—there’s no waste!).

That’s it—the simple core X Stack for superior X-Rep gains. We used both of those supplements during our X-Rep transformation. Sure, we often use other ancillary supplements off and on, such as Cort-Bloc, a cotisol-control supplement, L-carnitine for fat loss/muscle power and ZMA-T (zinc/magnesium) for testosterone support, but the above two are key for supercharging your X-Rep training.

So what’s the deal we got from Muscle-Link? Three big canisters of RecoverX (48 servings in all) and one bottle of CreaSol (40 servings), almost a two-month supply of each, depending on how often you train, for only $99.95 (plus shipping and handling). It’s a retail value of $149.80, so you save about $50.

We suggest you use three scoops of RecoverX and one scoop of CreaSol in water after every workout. You’ll run out of CreaSol first, as there are only 40 servings as opposed to 48 RecoverX servings, but that’s good because going off creatine for a few days can help regenerate those receptors (they downregulate with continuous creatine use; a week or so off every so often works wonders). Keep using RecoverX alone till you run out (after about eight more workouts), and then start a new X Stack (reintroducing creatine).

It’s a simple, fairly inexpensive way to supercharge every one of your X-Rep workouts and give those muscles the exact nutrients they crave for more growth right when they need them most. And we suggest you use the X Stack only on training days. That means if you train only three days a week, your supply will last more than three months. (We train five days a week, so each X Stack lasts us about two months.)

To order your core X Stack, go to the X Stack page at Home-Gym.com.


X Q&A Pages
1 | 2 | 3 | 4 | 5 | 6 | 7 | 8
X Factor Interview, Part 1 | Part 2

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The e-books on this site were written to help you get closer to your physical potential with sensible bodybuilding strategies. Weight training is a demanding activity, however, so it is highly recommended that you consult your physician and have a physical examination prior to beginning a weight-training program. Any comments provided are for general information purposes only and do not represent medical advice. Proceed with the suggested diets, exercises and routines at your own risk.

Results using the programs and diets in these e-books vary from individual to individual. Testimonial endorsers’ results using it may be considered atypical.

Copyright © 2006 by Homebody Productions
All rights reserved.

RESULTS:
"X Reps allowed us to cut our bodypart workouts in half, and we grew faster than ever—we got record mass and muscularity increases in only one month!"

STEVE HOLMAN
 

End of May 2004,
then...

1 Month Later
after X-REP training...
 
July 1, 2004: X-REP
training made drastic
changes in muscle size, density
and
detail—no
steroids, no photo
retouching.