Guestpost Adelfo Cerame I am Back! Training Nutrition Future Bodybuilding Plans Plus New Training Videos!

Note: Adel and Adelfo are not one and the same person. Adel is the guy behind the SuppVersity. Adelfo Cerame is the wheelchair BB who has documented his past contest preps here.

My Progress and back development this off-season

Author: Adelfo Cerame Jr., Wheelchair Pro Bodybuilder

I’m Back! "I", thats me, Adelfo Cerame and "back" means - at least for now "Just for today…" but who knows what the future has in stock for us ;-)

I know it’s been a while but I’ve just been really busy nowadays and to be honest it’s just been really tough to come up with new topics to talk about nowadays so I figure I would give my SuppVersity following an update on my off season progress as well as training and diet. 

Training: This is how I train

I’ve kept my training regimen pretty simple, focusing on compound lifts (for me that would be just your bench press and seated row), and accessory work to help me improve my main lifts, so nothing too fancy or much different from what I used to do previously (read more in Adelfos previous guestposts). I’ve learned that I can get much more frequency and volume accomplished by keeping my lifts simple. I may only perform 4-5 exercises per training session but I get a lot accomplished volume alone, and frequency.

My main focus this off-season has been my back, so I’ve been frequently hitting my back with rows, rows, ... and rows ;-) And its finally paying off: I’ve been really able to see the progress in my back development come up, and I really feel it’s due to the frequency and volume I’ve been training them at.

As you will see below, I have one heavy pull exercise (Pull Day 1) and one heavy push exercise (Push Day 4), and the rest of my exercises consists of higher reps/volume. I implement RPE’s (learn more here) into my training so there are no given sets on most of my exercises since the volume is auto regulated.

RPE Training = Let your Rate of Perceived Exertion be your guide: I wrote a brief description of RPE training in one of my past blogs (read it!) but if you’re interested in learning more about auto regulated training; I suggest checking out Reactive- TrainingSystems.com by Mike Tuchscherer.

The RPE (=rate of perceived exertion) determines the weight/intensity and sets I complete per exercise and will eventually determine the overall volume I do for the day.

Some more pullin ;-)

Push Workouts

Pull Workouts

If you’re curious why I have one pull exercise on my push days is because again my focus this off season is bringing up my back, so any opportunity I can get to add frequency to my back, ill take advantage of, plus I rest in between most my training session, so I feel I get enough time to recover.

Nutrition - This is how I eat

Well, You guys’ are probably wondering if I’m still following an intermittent style fasting protocol, but nowadays I’m more on a "eat when I want" type protocol but still taking into account my caloric intake and macronutrient goals for the day.

I’ve really seen no benefit with doing an IF style protocol during my off-season especially while being on a caloric surplus. 

But me being a creature of habit, I do still tend to have my first meals around noon but not by choice but by convenience and life schedules, however if I can get a chance or feel like eating earlier in the day, I’ll eat.

As of now my numbers look like this: So these are the ranges I’m hitting during my off-season but I usually tend to eat more as well, so if I’ve hit my numbers for the day and I find myself still wanting to eat something, then I’ll eat ;-)
• Kcal: 2700-2800
• Fats: 60-80g
• Carbs: 350-400g
• Protein: 190-220g
• Fiber: 25-55g

It has been 6 months post contest so far and I have about 6 or so months left to go until I start preparing for my first pro debut which would be the Houston Pro next October of 2014.

That’s the show I’m aiming for but again I would have to check in with coach Alberto to evaluate my progress and see if I’ve made the improvements I needed to, to be able to compete. I’m not just looking to fill a spot on stage, I want to be competitive, so if I’m not ready, then I’ll prolong my off-season until I am ready. This has been the longest off-season so far for me.

This is actually my first "real" off season

Like I mentioned in previous blogs; I’ve never really got the opportunity to experience a true off-season just due to always prepping for shows and being sidelined for a year in 2010. This year I’ve really benefitted from this off-season so far because I’ve put my body in a great environment to build strength and grow (environment as in finding a healthy body composition that’s maintainable and that your body can agree with, and embracing a little bit more body fat in order to provide cushion for the joints to support the heavy loads I’m trying to lift). And just allowing myself a longer off-season is just giving my body time to get stronger and time to get bigger.

-- Yours Truly, Adelfo Cerame ;-)

A final note from the editor: If you want leave Adelfo a message or question in the comment area. I am pretty sure he will be happy to chime in on whatever you want to discuss - Adel

Lack of Cortisol characteristic for young obesity patients Plus Self Esteem Changes During Puberty Would Actually Increase Diurnal Cortisol Production

Cortisol is not your enemy. In fact, cortisol is one of the few hormones you really need to survive.

Cortisol is a problem. However, just as it is the case with insulin, its not the fact that your body produces it thats problematic. Its the fact that it tends to so in copious amounts and chronically, simply at the wrong time or - believe it or not - not at all / enough. All that, i.e. changes / problems with the natural rhythm, the up and down, the spikes and troughs that get lost, when you are chronically stressed and/or inflamed - thats the actual problem and not the fact that your body produces a hormone without which you cant survive.

You can learn more about cortisol at the SuppVersity

Kaatsu, cortisol, gains?

Roibos for relaxation

Leucine + cortisol = bad news

BB = max cortisol = max fat loss?

7-keto save and effective?

Cortisol reducing bites

Against that background, it may go against everything the supplement industry is trying to tell you, but still cannot be really surprising to hear that E. Allansson Kjölhede and colleagues from the Linköping and Ume a Universities present in their latest paper in Acta Pædiatrica results that show that obese children have low, not high cortisol levels (Kjölhede. 2014).

Using three salivary samples from 342 children aged 6–12 years the scientists had tried to reconcile previous, inconsistent findings and found that the

"average cortisol levels in early morning, late morning and evening were significantly lower in overweight and obese children than in their normal weight counterparts."

Whats particularly interesting is that the early morning spike, we have identified as critical component of a healthy biorhythm, previously (see "All About Cortisol"), was reduced by -33% (see Figure 1):

Figure 1: Morning (8:30 am), late morning (10:30 am) and evening (9:00pm or pre-bed, if earlier) salivary cortisol in 342 normal-weight, overweight and obese children (Kjölhede. 2014).

As Kjölheide et al. point out, these results should be followed up by more comprehensive studies that would allow us to better classify and understand the "relationship between stress and obesity in
children" - and I would like to add: Which of these comes first - being obese or having low morning cortisol and thus not being able to benefit from the "wake-up and get going" effects of cortisol.

This is not a statistical outlier: The results of the study at hand are not a statistically irrelevant outlier or something that would be observed in children, only. In 2013 Champaneri et al. a corresponding correlation between high early morning cortisol levels and lower body fatness and waist circumference, when they analyzed data from the 1,002 subjects of the Multiethnic Study of Atherosclerosis (Champaneri. 2013)

Thats also interesting, because previous studies by Toledo-Corral et al. have shown that a dampened cortisol awakening response is not just associated with obesity, it is also a predictive factor of higher carotid artery intima-media thickness (CIMT) in overweight African American and Latino youth (Toledo-Corral. 2013), which in turn is a risk factor for myocardial infarction and stroke.

And Ursache et al. (just because its funny: "Ursache" means "cause" in German ;-) report that  dolescents with insulin resistance exhibited

• a blunted cortisol awakening response (CAR),
• smaller hippocampal volumes, and 
• greater frontal lobe atrophy 

compared to controls. Closer scrutiny of the data also revealed that "a smaller CAR was associated with higher BMI which was in turn associated with fasting insulin levels" (Ursache. 2012).

Despite the fact that it is virtually impossible to tell what exactly the "ursache" for the irrefutable correlation between low morning cortisol levels and high body fatness, artery intima-media thickness, myocardial infarction and stroke is, the cumulative evidence clearly speaks against the use of cortisol-reducing drugs and supplements - at least if their effects are not extremely short-lived and will thus not mess with the natural up-and-down thats lost not just in obese, but also in chronically fatigued patients.

Bottom line: In view of the data presented above, people with low morning cortisol levels would thus be better advised to start their day with some "delicious" licorice - or better a capped extract - to benefit from its cortisol boosting effects, instead of "cortisol blockers".

Figure 2: Comparison of reduction in % body fat in response w/ licorice (blue, Tominaga. 2009) and no dietary restriction vs. 7-keto + dietary restriction (red, Zenk. 2002 - sponsored study).

Bullshit? Well, what about the side-effect free (no change in Hb1AC, improved not worsened blood pressure and pulse rate and in range serum electrolytes) reversal of fat gain Tominaga et al. observed in obese subjects who consumed a polyphenol-laden licorice extract (main ingredient glabradin) at dosages of 300mg and 1800mg per day for 12 weeks (Tominaga. 2006), then?

Or the significant decrease in body fat the same researchers observed in another study, three years later with 300, 600 and 800mg/day of a licorice flavonoid oil (see Figure 2)? Significantly more than in allegedly only 8 weeks on 7-keto, by the way; and that a despite the fact that the sponsored study on the DHEA-metabolize by Zheng et al. (2002) used a combined diet + supplementation protocol (see Figure 2).

Reference: 

• Champaneri, Shivam, et al. "Diurnal salivary cortisol is associated with body mass index and waist circumference: the Multiethnic Study of Atherosclerosis." Obesity 21.1 (2013): E56-E63.
• Toledo-Corral, Claudia M., et al. "Blunted nocturnal cortisol rise is associated with higher carotid artery intima-media thickness (CIMT) in overweight African American and Latino youth." Psychoneuroendocrinology 38.9 (2013): 1658-1667.
• Tominaga, Yuji, et al. "Licorice Flavonoid Oil Effects Body Weight Loss by Reduction of Body Fat Mass in Overweight." Journal of health science 52.6 (2006): 672-683.
• Tominaga, Yuji, et al. "Licorice flavonoid oil reduces total body fat and visceral fat in overweight subjects: A randomized, double-blind, placebo-controlled study." Obesity research & clinical practice 3.3 (2009): 169-178.
• Ursache, Alexandra, et al. "Preliminary evidence for obesity and elevations in fasting insulin mediating associations between cortisol awakening response and hippocampal volumes and frontal atrophy." Psychoneuroendocrinology 37.8 (2012): 1270-1276.
• Zenk, John L., et al. "The effect of 7-Keto Naturalean™ on weight loss: A randomized, double-blind, placebo-controlled trial." Current therapeutic research 63.4 (2002): 263-272.

Radiation Detox Smoothie Plus Best Natural Sources Of Iodine

A delicious smoothie with mildly detoxifying effects.
Safe to drink every day for general health and cleansing.

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A Smoothie with Naturally Detoxing Ingredients
OK, maybe this isnt the green drink you expected to see on St. Pattys day but given the recent events in Japan, its probably a better choice.
On Monday I posted How your diet can help you avoid radiation poisoning where I mention foods that would help you detox should you be minimally exposed to radioactive contamination. Id like to follow up with a recipe for a smoothie that incorporates some of these important ingredients. Let me assure you that Im not living in a bunker nor am I duct taping my windows and doors (and neither should you be!).  Im just sharing some ideas for those of you who are concerned. As I mentioned on Monday, I do not see a need at this point to for anyone in the U.S. to take potassium iodide pills. Drinking a smoothie like this has mild detoxification properties which is appropriate at this time for the minimal risk of exposure in the U.S. so far. Its safe to drink everyday and is a healthful breakfast drink even when youre not worrying about radioactive contamination! 
The base of this smoothie is Living Harvests unsweetened Hemp Milk, rich in both omega 3 and omega 6 essential fatty acids needed for cell renewal after radiation exposure. An added shot of flaxseed oil provides lots more omega 3. 
Pectin can bind to radioactive particles and remove them from the body. This smoothie has two good sources of pectin: an apple and an orange. Use organic fruit and notice that the entire orange is used, including the skin where the highest concentration of pectin is found.
Kale is rich in chlorophyll which is said to reduce radiation toxicity. 
Please use stevia to sweeten the smoothie. For optimal detoxing, its important to avoid sugar, honey, agave and other natural sweeteners.

Leave the skin on the fruit for maximum pectin content.

An Excellent Superfood for your Smoothie
Vitamineral Green, by Healthforce Nutritionals, is a green powder that Ive used for years. Its ingredients are quite appropriate for a detoxifying smoothie. It contains high chlorophyll foods like spirulina, chlorella, barley grass, oat grass, wheat grass, kale, broccoli, spinach, parsley and more. It also provides seaweeds like Icelandic kelp, dulse, nori, alaria, and bladderwrack that are high in sodium alginate and iodine. Seaweed and sea vegetables are key in protecting against the absorption of radioactive material and in excreting it from the body. Since this product can initiate a detox reaction, I suggest starting out with 1 teaspoon per serving and building up to 1 tablespoon per serving after a few weeks.

Green Super Foods help the body heal itself. Vitamineral Green supports liver, kidneys, blood, bones, colon, circulation and immune function.

Best Sources of Iodine
Instead of searching for potassium iodide pills right now, there are many natural sources of iodine, most of which are seaweeds and sea vegetables. Here are some you can try. Remember the RDA is only 150 mcg per day but like many nutrients, the RDA is sadly on the low side. 

Source of Iodine	Amount of Iodine
Kombu, 1 inch piece	1,454 mcg
Hiziki, 1 tablespoon	786 mcg
Arame, 1 tablespoon	732 mcg
Kelp, (marine coast), 1 tablespoon	595 mcg
Alaria, (marine coast), 1 tablespoon	218 mcg
Agar Agar, 1 tablespoon	120 mcg
Wakame, 1 tablespoon	82 mcg
Dulse, (marine coast), 1 tablespoon	68 mcg
Nori, 1 sheet	40 mcg
Lavar, (marine coast), 1 tablespoon	19 mcg

Detox Smoothie (Vegan)
[makes 2 servings]
1 1/2 cups Living Harvest unsweetened hemp milk
1/2 cup ice
1 medium organic apple, cored and cut into 8 pieces
1 medium organic orange, seeds removed and cut into 8 pieces
2 teaspoons Vitamineral green *
1 cup organic kale, stems removed and chopped
1 tablespoon cold pressed flaxseed oil
Stevia to taste (I used 1/8 teaspoon Sweet Leaf stevia sweetener)


* You can gradually build up to 1 to 2 tablespoons over a few weeks. You can also substitute spirulina or chlorella for Vitamineral green. See package details for suitable amounts.


Add ingredients to a Vitamix or other high speed blender and process until smooth.
Drink immediately.


Per serving (excluding green powder for which nutritional information is not available): 242.5 calories, 11.5 g fat, 1.3 g saturated fat, 4.5 g ALA omega 3 and 3.8 g omega 6 essential fatty acids, 0 mg cholesterol, 3.5 g protein, 29.3 g carbohydrates, 9.5 g fruit sugar, and 6.0 g dietary fiber.

Fresh Vegetarian Garlic Soup A Good Recipe To Use Up Your Garlic And Zucchini Harvest Plus Raw Zucchini Ribbon Salad

Sauté smashed garlic cloves and chopped onion.

Peel and chop the zucchini.

Dont throw out your zucchini peels. Make this raw salad!

Its Harvest Time - What to do with Fresh Garlic

Every year I grow way too much garlic. My peak crop was almost 400 heads. This year I controlled myself a bit and only grew about 100 heads. See how easy it is to grow your own garlic in my posts, Growing Garlic In Your Home Garden and Harvesting and Curing Garlic. So what do you do with a bumper crop of garlic? One idea is to make this healthful garlic soup. There is no need to wait until your garlic is cured to make this recipe. It tastes great when you use "fresh", uncured garlic. (Garlic from the store works just fine also). If you simply have too much garlic from your garden to use up, try making your own Garlic Powder.

Why is there Zucchini in this Garlic Soup?

As I was experimenting with different ways to make a garlic soup, I happened to be at my friend Rays house. He is a gardener extraordinaire and always plants way more veggies than one family can possibly consume. This year he exceeded the legal limit of zucchini. One plant is enough for a family, two for the neighborhood but he has over a dozen. Seriously - an entire city can be fed with the amount of zucchini he has coming out of his garden. Lucky for me, I got to go home with an entire bag of it. Hence the 8 cups of chopped zucchini in this recipe. I also added cannellini beans to thicken the soup and provide an extra shot of protein and cholesterol lowering qualities.

Dont Throw Out the Zucchini Peels

Because I wanted a white garlic soup, I peeled the zucchini. As I was peeling them, however, I felt a tug at my heart as the beautiful fresh peels were landing in the sink. I quickly scooped them up, rinsed them off and decided to make a nice raw salad. I just placed them in a bowl, tossed them with my Home made Balsamic Vinaigrette Salad Dressing and topped the zucchini ribbons with a few fresh blueberries and chopped walnuts. Using the peels left over from this garlic soup recipe mades about two servings and Doug and I munched the salad while we were waiting for the garlic soup to simmer.

For other raw zucchini recipes, see Raw Zucchini Spaghetti with Walnut Meatballs or Raw Vegan Lemon Basil Pesto on Raw Zucchini Spaghetti. For a raw zucchini soup try Creamy Raw Vegan Zucchini Soup with Crushed Pistachios or Raw Zucchini Soup topped with Raw Goat Milk Feta.

The Benefits of Garlic

Garlic is a true power food. Its phytochemicals include saponins, quercetin and organosulfurs like allicin. To get the most health benefits from garlic, make sure you chop or smash it and let it rest for at least 15 minutes before cooking. Garlic has associated with health benefits such as lowering cholesterol, lowering cancer risk, having antibiotic, anti-viral, anti-parasitic and anti-fungal qualities. It has also been said to have a blood cleansing properties and also the ability to bolster immunity. Its a component of the healthy Mediterranean diet.

Vegetarian Garlic Soup with Zucchini and Cannellini Beans

[serves 4]

1/2 cup peeled garlic cloves, smashed (1 large or 2 small heads)

1 tablespoon extra virgin olive oil

1 1/2 cups chopped yellow onion

4 cups veggie broth (home made is better)

8 cups zucchini, peeled and diced

1 bay leaf

1 teaspoon fresh thyme (or 1/2 teaspoon dried)

1/2 teaspoon dried sage

1/4 to 1/2 teaspoon sea salt (or to taste)

1/8 to 1/4 teaspoon black pepper (or to taste)

1 15 ounce can cannellini beans, drained

2 tablespoons freshly squeezed lemon juice

2 tablespoons freshly grated parmesan cheese (omit for vegan recipe)

2 tablespoons fresh parsley, chopped

Peel and smash garlic cloves and set aside for 15 minutes while the beneficial phytochemicals in the garlic are developing their healthful qualities.

Sauté the garlic and onions slowly in olive oil over a low to medium heat for about 10 minutes. They will become clear - do not brown. Add broth, zucchini, bay leaf, thyme, sage, salt and pepper and cannellini beans. Bring to a boil and then lower heat and simmer, partially covered, for 45 minutes. Turn off the heat and remove bay leaf. Blend the soup until smooth by putting it into a blender or using a hand blender in the soup pot. Stir in the lemon juice, adjust salt and serve topped with fresh parsley, parmesan and some additional freshly ground black pepper if desired.

Per serving: 222.5 calories, 4.8 g fat, 1.0 g saturated fat, 2 mg cholesterol, 11.4 g protein, 36.7 g carbohydrates and 14.8 g fiber.