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Elite tips to transform your body

Do not lean your ear to what you hear through the gym or to know how to lose weight and turn your body. Follow these elite tips, scientifically proven, and shape your body the way you want it.


Replace fat with muscles

Eat that for 30 days and replace one pound of fat with a pound of muscle. At least that's what science says. Here's what this is about.


Who gets fatter those who stay awake at night or those who get u

How you sleep affects how you eat. Here's what science says. Nutritionists always have the same debate: weight loss is limited to calories burned for calories burned, or there are other aspects with longer-term effects such as food quality, macronutrient choices, eating behavior, and ultimately the ratio of each muscle mass Fat meal? There have been enough studies on the subject that show that although groups of people have the same caloric intake, those who eat more calories from protein weaken more. Also, those who eat early in the morning tend to be more supple and stay so long. And of course, those who consume certain nutrients before, during and after workouts perform better than others, although they consume the same amount of calories. Obviously it's more than calories burned for calories eaten. New research has analyzed another puzzle piece: Sleep habits.


Steroid Articles

Do not pay attention to what you eat before going to the gym to train you is like going to the car on the red and hoping to get your gasoline where you want to go. Pre-training nutrition is very important. Here's why to keep in mind!

You must start each pre-workout meal (before training) by asking "what does this meal for me do?" What you eat before the gym should give you:

Mental concentration.

Your goals will determine your priorities and what you will eat before the room.

If you follow hypertrophy (muscle growth) at any price, cellular energy must be high since it modulates mTOR activity. If you do a neural strength training, then brain functions get priority over energy status. And what neurotransmitters I define to you is important. An athlete with a balanced neurotransmitter profile needs more carbohydrates than a dopamine-dominated sportsman.

Keep in mind that pre-training nutrition is a compromise. There is no definite answer, white or black when it comes to what you eat before the room to perform optimally. But there are a few rules to help you make an informed decision.
1) It is good to have low levels of insulin

Insulin should be seen in conjunction with cortisol, the stress and catabolic hormone of the body. Insulin and cortisol are in balance. If one grows the other decreases. Therefore, carbohydrate consumption is generally not recommended before training because they increase insulin levels and lower cortisol levels.

Cortisol may be your friend or enemy depending on the context. High levels of cortisol during training are correlated with higher increases in strength. Studies in Finland and Norway show that cortisol production is directly proportional to muscular mass and strength gains.

But like anything, you can easily abuse something good! And you never want to get your cortisol out of control. The ratio of cortisol to testosterone predicts recovery after effort and progress. So workouts with a very high volume justify the use of carbohydrates during and even before they start.

You do not want high levels of insulin, but you do not want to have too little blood sugar in your workouts. A hypoglycemic shot suddenly stops your training! Fortunately, it's easy to keep your blood sugar stable, and slow-digested greens or a meal made of meat and oil make it perfect.

If you are afraid that without carbohydrates before the gym you will perform poorly, keep in mind that during physical exercise the body relies mainly on the glycogen stored in the muscles and the liver. And these levels depend mostly on what you eat after training, not before.
2) It is good to have a slightly acidic PH

It may seem counterproductive, but the slightly acidic environment in the body is correlated with better progress in the room. The table before physical exercise is not the time to drink your green shake and not to inflate with antioxidants. Anabolism is triggered by a series of inflammatory processes. Suppressing these inflammatory processes by lowering PH will also hinder progress in muscle growth.

More muscle mass
3) You want motivation and mental concentration

Any mood and emotion is produced by a chemical in the body.

At most training sessions in the gym, concentration and determination are the name of the game! That means you want to have high levels of acetylcholine and dopamine (two neurotransmitters - hormones released by the brain). The best foods to achieve this are red meat and oilseeds. Red meat supplies tyrosine and phenylalanine, the raw material for making these two neurotransmitters. Oleaginas have large amounts of fat and vitamin E, and the brain is largely composed of fat so they are an excellent source of energy for the brain.

Fish and white meat are not the best food sources before training. Eggs, although very nourishing and very rich in compounds that support the production of acetylcholine, digest a little faster so they are not the best choice before going to the gym. Paste it after you come home from the gym as the first solid meal.

Keep in mind that very high carbohydrate meals (especially simple ones) can temporarily reduce your IQ by up to 20% (at least that's how they found out in children). For some, it can become hard and remember the sets they have made before in an exercise! If you do not aim for a bigger pumping using circuits with giant sets, then avoid simple and starchy carbohydrates before the gym. Remember that exogenous ketones (from nutritional supplements) and medium chain triglycerides from coconut oil provide fast energy to the brain and keep you focused.
4) Do you want a perfect digestion

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