Nutrition on a course of steroids

The use of pharmacology in bodybuilding is associated with certain factors affecting their positive use. If you buy steroids and want used them without adhering to certain rules of patania, then it is very problematic to get the expected results. As a rule, novice athletes suffer from this.

One of the most important factors is considered to be a healthy diet at the stage of steroid use. Nutrition plays an important role in a person's life, since human health and the shape of his body directly depend on it. If you actively engage in sports, receiving advice from experienced athletes, but do not eat properly when the body does not receive a full range of nutrients, you should not count on a positive result. Only an integrated approach to any of the problems can give a positive result.

Subtleties of nutrition when taking steroids

Nutrition on a course of steroids

The most important nuance that should always be remembered is an enhanced high–calorie diet. Anabolic drugs increase the rate of metabolic processes in the body, which leads to rapid recovery, to an increase in muscle volume, and this requires the presence of building material (protein) and more effort and energy (carbohydrates). Physical exercises (including strength exercises) are the reason that muscle tissues increase weight, but the body is engaged in the process of implementation on the basis of nutrition, recovery, hormonal background, etc.

Experienced bodybuilders increase the doses of drugs containing protein by 2 times. If the usual intake of protein consists of 2 grams per 1 kilogram of human weight, then in the process of taking steroids, the dose increases to 4 grams per 1 kilogram. When taking steroids, it should be borne in mind that nutrition during this period, in terms of diet, practically does not differ from nutrition during the mass collection period, but food is taken with increased energy value (more calories and proteins). The diet should include foods consisting of 55-60% carbohydrates, 30% protein and 10% fat. Such proportions have a positive effect on the athlete's health and contribute to an increase in muscle mass. The basis of the diet should be long carbohydrates (rice, buckwheat), as well as protein products (cottage cheese, chicken, eggs, protein shakes). It is equally important to eat foods consisting of fiber and a complex of vitamins. As a rule, they are found in vegetables and fruits.

Effective diet on the course

  • Breakfast No. 1 – hercules with 1 glass of water, half an hour after bedtime.
  • Breakfast No. 2 – 100 grams of buckwheat + 100 grams of meat and vegetables.
  • Lunch – 50 g of buckwheat + 100 grams of meat with vegetables.
  • Afternoon snack – 50 grams of buckwheat + 3 eggs.
  • Before starting training – carbohydrates + amino acids (or taking a gainer).
  • Dinner – 100 grams of buckwheat + 175 grams of meat + vegetables + 2 eggs (+ creatine, if necessary).
  • Dinner No. 2 – 100 grams of meat + vegetables + 2.5 eggs.
  • An hour before bedtime – cottage cheese or protein shake.

As can be seen from the diet, the amount of protein is increased here. Buckwheat can be replaced with rice or eat them in turn. Eggs should be eaten boiled: it is advisable not to eat raw or fried. During this period, you can additionally consume protein, creatine and amino acids to improve performance. To maximize the effect, the diet is divided into several meals, taking into account such rules as more carbohydrates in the daytime, and less protein in the morning, but more in the evening. In this regard, the second dinner does not include long carbohydrates, but meat is consumed. An hour before going to bed, it is better to eat protein so that it nourishes the muscles at night, preventing the processes of catabolism.

During training periods, the body needs plenty of water, so water should be drunk regularly and in full. Immediately after sleep, it is advisable to drink a glass of water, which will start the stomach. This rule will also be useful for everyday life.
Tagged Hike, Peru, Yampu

4-Step Abridged Idiot’s Guide to Machu Picchu History

1. 15th Century Incas 

Located approximately 50 miles from Cusco, Machu Picchu is nestled snuggly in the Sacred Valley next to the Urubamba River. MP means ‘Old Peak’ in Quechua*. The mountain located behind the historic ruins is referred to as Huayna Picchu, or ‘Young Peak.’ MP was constructed around 1450 at the height of the Incan Empire under two leaders and was only inhabited for 100 years. The ruins are an impressive testament to Incan stonework and ingenuity. The Incas did not use wheels to move the massive stones from quarries. The leading theory is a levy-track system where the stones were tediously moved one foot at a time.

...or aliens

…or aliens. Definitely aliens.

Most likely, MP was a home or retreat for Incan royalty and includes massive agricultural terraces, toilets, bedrooms, altars, a central sun dial, and stone windows that align with the Summer and Winter solstices.

2. Spanish Conquest and Abandonment 

Obviously, the Spanish Conquistadors were bastards and the Incas seemed to agree. Francisco Pizarro led the colonization of the Incas starting in 1532. The Spanish conquest eventually led to the collapse of the Incan Empire. Around the 1570s, the Incas abandoned and burned. Machu Picchu to evade the Spaniards. However, the Spanish never found the city and throughout the centuries, the jungle grew over and covered most of the site.

My great-great-great-great-great-great-great-Grandfather saw some shit.

My great-great-great-great-great-great-great-Grandfather saw some shit. Also I’m adorable and want to live in your Brooklyn apartment.

3. The Real Indiana Jones Discovers “The Lost City of the Incas” 

In 1911, American historian, Hiram Bingham, organized a Yale Peruvian Expedition to search for the last Incan capital. Many Andean farmers in the Sacred Valley were aware of the existence of MP but not of its significance. Bingham and his crew were led by to the ruins by Pablito, an 11-year-old son of a native farmer.


Harrison Ford ain’t got nothin’ on me.

In 1912, Bingham was sponsored by National Geographic and Yale University to return to MP. The expedition led to a four-month cleaning and multiple year excavation process. The discovery became a publicity circus and Nat Geo devoted their April 1913 issue to the site.

In 1983, UNESCO designated MP as a World Heritage site.

4. Tourism Today 

Over 1 million tourists visit Machu Picchu every year.

And take obnoxious tourist photos like this one.

And take obnoxious touristy photos like this one.

MP is the final destination for hikers trekking the four-day Inca trail. The two-way bus ticket up the mountain is 57 soles or $19 USD. Entrance into the main site is approximately $50.

* My Quechua pronunciation induces laughter. Apparently the same is true for my Spanish.

Trying to find out how to get to Machu Picchu? Check out my last blog post. 

Tagged Hike, Peru, Yampu

Plane, Train, Automobile: Finding Machu Picchu Pueblo

“Kilometers are shorter than miles. Save gas, take your next trip in kilometers.” – George Carlin

Routing through the Andes is a test of your inner travel agent. The goal: Lima to Machu Picchu Pueblo in both a. an acceptable amount of time and b. on a budget that won’t send Debbie the Debit Card into a 2015 spiral of depression. So logically, it was time for a Google Map date:

Google: " HAHAHAHAHA Good Luck Champ."

Google: ” HAHAHAHAHA Good Luck Champ.”

Fortunately, Beachy Media recently partnered with Yampu Tours on a few Peruvian travel videos. Yampu was founded by a Peruvian man and his wife to share their passion for traveling around the world. The company has won travel awards the past five years. Suffice to say, they’ve been around the block and offer convenient booking services for the non-organized among us.

There are two primary weather seasons in the Andes, rainy and dry. The rainy season (ie: Low Season) lasts from December to February and is a slower time for tourism which means cheaper travel. Don’t worry Debbie, you’ll only go through a mild crisis. Eat a snickers.

Part One: Lima—>Cusco         Mode: Plane            Time: Approx 1 Hour              Price: $109

Prepping to fly from #Lima to #cusco #travel #plane

A photo posted by Beachy (@lifesabeachy) on

  • Use Skyscanner to find cheap flights for flexible days.
  • The area around Lima’s airport is not the safest. Make sure to keep all of your money/electronics tucked away in your bag. Be mindful of your surroundings and if at all possible, work with your hostel or hotel on transportation to and from the airport.
  • You’re going to need to check your bag. National flights in Peru have minimal space.
  • Expect delays and be chill, you’ll get there.
  • Prepare for altitude sickness. Lima is at sea level and Cusco hovers around 11,000 feet. I’ll be posting an entire blog on managing altitude sickness next week.
  • Enjoy the view. You’re flying over the Andes you lucky bastard.

Flying over the #Andes ain't a bad life choice #peru #travel #plane. Blog:

A photo posted by Beachy (@lifesabeachy) on

Part Two: Cusco—>Aguas Calientes in the Sacred Valley    Mode: Automobile     Time: Approx 1hr 30 min     Price: Flexes

  • The farther into the Sacred Valley you travel, the cheaper the train ticket to Machu Picchu.
  • You will pass multiple tiny villages and Incan ruins.
  • If you travel by car from Cusco to the Sacred Valley, you hit 13,000 feet and the view is incredible.

13,000 feet in the clouds: Top of the mountain before the Sacred Valley #thatviewthough

A photo posted by Beachy (@lifesabeachy) on

Part Three: Sacred Valley—> Aguas Calients (Machu Picchu Pueblo)       Mode: Train     Time: 1hr 30 min     Price: $55-$75

  • Trains to Machu Picchu are incredibly luxurious and cater to tourists. The seats? Plush leather. The tray tables? Gorgeous wood.
  • Stewards/Stewardesses serve drinks and snacks on Peruvian-designed mats.
  • The train route cuts through the Andes following the Urubamba River, Quechua for “sacred river.”
  • If you are interested in a high-end experience (and are Donald Trump) check out the Hiram Bingham Train into Machu Picchu

#perurail: you done good champ #peru #train #travel

A photo posted by Beachy (@lifesabeachy) on

Arrival: Machu Picchu Pueblo

Tagged Automobile, George Carlin, Peru, Plane, Train, Yampu

2015: Diving Off An Island

I purchased a one-way bus ticket and moved to NYC the day after my college graduation. As an eager idealistic 22-year-old, NYC wasn’t just a floating geographical land mass, it represented freedom.

My first steps outside Port Authority, or as it’s more commonly known, Hell.

My life was going to be equal parts Gatsby-inspired parties, cocktail hours discussing the merits of Dorothy Parker, stimulating conversations with coworkers about the most important news events of the day, and racing up the career ladder. Happiness was a formula, a series of causes and effects solved by some quasi-geometric proof that would miraculously fall into place at a predetermined time. “It’ll happen when I get a promotion.” “It’ll happen when I qualify for the Boston Marathon.” “It’ll happen when I find a man with proper text-iquette.”

…I should have known better. I almost flunked Geometry.

Don’t worry 9th grade Beachy. You’ll pass with a solid C for Character.  Also, the braces will come off but it will be three more years until you land a date.

As I approached my 25th birthday I couldn’t help but wonder; What would a year be like investing in growth as an individual instead of a job title?  968 days, 9 roommates, 5 rats run over via bicycle, a 4-story walk-up, 3 bridesmaid dresses, 2 full-time jobs, 1 tattoo, and a few good men after that one-way bus ticket I started  to realize that happiness is not a formulaic checklist, it’s an action.

Jack you were right, I don’t know if I can handle the truth.

In December of 2014 I left my job, started a digital storytelling company, and booked a one-way ticket to Peru…that leaves seven days from now. So in lieu of resolutions, I have one goal for my 2015 swan dive out of Manhattan — make it count.

Tagged Peru

10 Minutes in Boston

Ten minutes. It’s such an insignificant amount of time. In ten minutes you can stand in the shower trying to wake up before work. In ten minutes you can mindlessly stare at an infomercial. But what if ten minutes became everything?


Monday morning at 5am, my friend Kyle and I headed out with a group who were taking on the double-double: a challenge in which ultramarathoners run from the finish line to the start and back concluding a 52.4 mile journey. The excitement of Boston Marathon Monday was palpable. We high-fived and navigated Bolyston Street, embracing the perfection of the day.

The Boston Marathon has been a long-time dream of mine. It attracts the elite of the elites; internationally renowned Olympians, celebrities, and everyday runners who have surpassed the pack. The central goal in my life for the past five years has been to qualify for this race.

2013 Boston Marathon Media Kits, Jacket, VIP pass, etc

2013 Boston Marathon Media Kits, Jacket, VIP Pass, etc

What I love about the running community is how it illuminates the bonds of human existence. The natural high from endorphins, the repetitive movement, the deep breathing, direct an atmosphere of pure openness. I’ve learned more intimate details about people while running then all other activities combined.

That morning we met John O’Connor, an ultramarathoner who started running after his wife left him. He runs to give his son something to be proud of. We found out how our colleague knew he was in love with his wife. We met a man raising money for wounded soldiers in honor of his friend who died in Iraq.

Kyle and I cruised to the bottom of Heartbreak Hill, wished our new friends the best, and turned around completing a 15-miler. We reveled in the spirit of Boston. At that moment, I wanted to qualify for 2014 more than anything.

Kyle and I stand along the marathon course.

Kyle and I stand along the marathon course.

We arrived at the hotel, ate breakfast, packed our bags, and then headed out to watch the race.  I stopped at Walgreens to buy sunglasses. We paused to take photos of other spectators. We meandered into a bar and celebrated. The elite women passed us, then the elite men. Kyle and I decided to make our way to the finish line bleachers with my VIP pass. He was excited to cheer on his Uncle and hand him a congratulatory beer.

View from the the turn onto Boylston Street, last 200 meters of the marathon.

View from the the turn onto Boylston Street, last 200 meters of the marathon.

Slowly, the exhaustion of the weekend began to take its toll. Our 5:30 train back to New York City seemed too far away. “Kyle, I’m tired, let’s catch an earlier train.” “Let’s wait for my Uncle to cross.” “There’s way to many people, we probably won’t see him anyway.” The mixture of an early wake-up call, a 15-mile run, and a few beers became the deciding factors. We left the finish line, grabbed our bags, and trudged into the Back Bay train station. It was 2:40pm.

While swapping our tickets at the booth, I heard a large rumble. I thought it was a train. A few seconds later, another rumble. People began pouring into the station. No one screamed. No one cried. A chaotic hum of urgency buzzed among all of us. The common goal: Get Out. A text popped up on my phone: “Are you okay. There’s a bomb.” I went to look outside. Kyle grabbed my arm and directed me towards the train. We pushed to the front of the platform and showed the conductor our tickets. We sat down. The train moved.

Two miles outside the city, our phones started going off.

View of Max Brenner's from the glass bridge on the way to the train station.

View of Max Brenner from the glass bridge on the way to the train station.

View of Max Brenner 5 minutes later. (AP Credit)

View of Max Brenner 5 minutes later. (AP Credit)

The adrenaline rush from trauma pushes you into an altered state where time and emotion do not exist; that is until something snaps you back. My brother’s voicemail was simple, “Please call me. Please, oh my God, call me. Please.” I paused. Reality rushed in. People I love thought I was dead.

I put my phone down.

“Kyle, we missed that by ten minutes.”


A few moments went by.

“Kyle, we missed that by ten minutes.”


We were the last train out of Boston that night.


So how does it feel to be an “almost,” a “what-if,” a “near miss?”

It’s like a storm where everyone rushes indoors but even after the thunder stops and the sun peaks through the clouds, you’re still convinced it’s raining.

It’s like my body is on autopilot, floating through each day analyzing cause and effect outcomes. Effect: I get clean. Cause: I took a shower. Effect: I have energy. Cause: I ate. Effect: A bomb exploded at the Boston Marathon. Cause:

It’s like the world has stopped and I have this heightened clarity of what’s important. The small arguments no longer matter. My to-do list is void. Daily mundane problems seem nauseatingly ridiculous.

It’s like I’m not a person.

Running is my life. I ran track and cross country in high school. I started competing in marathons and triathlons when I turned 18. I was captain of my triathlon team in college. I run to relieve stress and solve problems. When I had to choose a college, I ran to sort out my options. When my cousin committed suicide, I ran to subdue my grief and guilt.  On Tuesday night, I ran with Kyle to feel human again.

In one week I am running the Big Sur International Marathon: 26.2 miles along the breathtaking pacific coast of Northern California. I will run for Boston. I will run for my brother’s voicemail that I can’t seem to delete. I will run for Kyle. But most of all, I’ll run for all those seemingly irrelevant moments that make up ten minutes.

Tagged Boston Marathon


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