P.E.D. Cheat Sheets "Performance Enhancing Documents" And Other Useful Material By TeamEvilGSP The TeamEvilSP MANTRA Biological Organization Cheat Sheet Taxonomic Rank Cheat Sheet Kingdom: Animalia Phylum: Chordata Class: Mammalia Order: Primates Suborder: Haplorhini Infraorder: Simiiformes Family: Hominidae Subfamily: Homininae Tribe: Hominini Genus: Homo Species: Homo Sapiens Modern zoological taxonomy was developed by Carl Linnaeus during the 1730s to 1750s. The discovery of the first extinct archaic human species from the fossil record dates to the mid 19th century: Homo neanderthalensis, classified in 1864 The most widely accepted taxonomy grouping takes the genus Homo as originating between two and three million years ago, divided into at least two species, archaic Homo erectus and modern Homo sapiens. Tissue Cheat Sheet Tissue Derived From The Old French "TISSUE" Meaning Something That Is "Woven". In Biology, Tissue is a cellular organizational level between cells and a complete organ. A tissue is an enamble of similar cells that collectively carry out a spasific function. Organs Cheat Sheet Thyroid Lungs Urinary System Liver Thymus Kidney Stomach Reproductive Male Pancreas Intestines Reproductive Female Basic Metabolism Cheat Sheet Limbic System Cheat Sheet Cardiac Cycle Cheat Sheet The cardiac cycle is the series of contractions in the heart that pressurize different chambers, causing blood to flood in one direction. There are two stages during the cardiac cycle. During diastole, the ventricles relax and fill with blood. The muscles contract during systole, pushing blood through the arteries. Endocrine System Cheat Sheet Anterior Pituitary Corticotropin (ACTH) Thyrotropin (TSH) Somatotropin (GH) Gonadotropins (FSH & LH) Prolactin (PRL) Thyroid Thyroxin (T4) Triiodothyronine (T3) Calcitonin Thymus Thymosin Heart Atrial Natriuretic Hormone (ANH) Hypothalamus Corticotropin-Releasing Hormone (CRH) Thyrotropin Releasing Hormone (TRH) Somatotropin Releasing Hormone (GHRH) Somatostatin Gonadotropin-Releasing Hormone (GnRH) Dopamine Posterior Pituitary Vasopressin Oxytocin Parathyroid Parathyroid Hormone (PTH) Adipose Tissue Leptin Adiponectin Pancreas Insulin Glucagon Stomach Gastrin Ghrelin Liver Insulin-like Growth Factors Adrenal Epinephrine (E) Norepinephrine (NE) Aldosterone Cortisol Androstenedione Dihydro-epiandrosterone (DHEA) Duodenum Enterocrinin Secretin Cholecystokinin (CCK) Gastric Inhibitory Peptide (GIP) Vasoactive Intestinal Peptide (VIP) Kidney Renin Calcitriol Erythropoietin Ovary Estrogen Progesterone Relaxin Testes Inhibin Testosterone Endocrine Cheat Sheet HGH Loop Cheat Sheet HPTA /Thyroid Cheat Sheet Hypothalamic-Pituitary-Thyroid Axis The pituitary gland secretes TSH in response to stimulation from the hypothalamus The thyroid gland secretes T4 and T3 in response to stimulation from TSH The thyroid produces ∼ 100 mcg/day of T4 and ∼ 6 mcg/day of T3 in an average size person T4 is converted to T3 by iodothyronine deiodinase producing an additional 23 mcg/day of T3 T3 binds to thyroid hormone receptors in the cellular nucleus of target tissues Sex Hormone Synthesis Cheat Sheet Steroid hormones can be grouped into two classes: corticosteroids and sex steroids. Of the two classes are five types: Glucocorticoids Mineralocorticoids Androgens Estrogens Progestogens Vitamin D derivatives are a sixth closely related hormone system with homologous receptors. They have some of the characteristics of true steroids as receptor ligands. Steran Structure Cheat Sheet Steroid Noun / Chemistry Any Of Various Compounds Containing A 17-Carbon 4-Ring System. Including Sterols And Hormones. Ester 19-Nor Aromatase 5AR TRT Cheat Sheet Clinical Term "Testosterone Replacement Therapy" T = Testosterone (any ester) Prescribed Medically for Hypogonadism "Low-T" Typical Chlinical Dosing .5-1mg/kg/weekly Only "T" goes in the "T"-Hole! Examples: Cypionate Enanthate Blended Products (Sustanon) T.U.D. Oral (Administered Daily) T.U.D IM (Administered every 8-10 weeks) Estrogen Control: Ideally, implementing a dosing scheme that results in "controlled" estrogenic and progestogenic effects with no ancillary treatment. Aromatase inhibitors could be implemented as needed (ideally transiently) to control estrogenic effects. Arimidex .5mg-1mg twice weekly Aromasin 12.5mg-25mg twice weekly Notes: T & E values will change over time due to: Age Fitness Leanness Training volume Things To Expect: Improved Libido Improved Work Capacity Improved Lean Mass Improved Cognition General Awesomeness HRT Cheat Sheet Clinical Term "Hormone Replacement Therapy." H = Hormone (ie. any of many different AAS) Typical Chlinical Dosing .5-1mg/kg/weekly Examples: Testosterone (Any) Boldenone Dianabol Nandrolone (non E2) Masteron (non/Anti Estrogenic) Proviron (non/Anti Estrogenic) Prescribed Medically for Hypogonadism "Low-T" Possibly a combination of compounds totaling .5-1mg/kg/weekly Things To Expect: Improved Libido Improved Work Capacity Improved Lean Mass Improved Cognition General Awesomeness Estrogen Control: Ideally, implementing a dosing scheme that results in "controlled" estrogenic and progestogenic effects with no ancillary treatment. Aromatase inhibitors could be implemented as needed (ideally transiently) to control estrogenic effects. Arimidex .5mg-1mg twice weekly Aromasin 12.5mg-25mg twice weekly 19-nor derivatives can create negative progestin effects. Dostinex (Cabergoline) .5mg twice weekly Notes: T & E values will change over time due to: Age Fitness Leanness Training Volume, and much more Sports TRT Cheat Sheet Non Clinical term for "Aggressive or ALPHA" Testosterone Replacement Therapy Possibly A Combination Of Compounds Totaling 2-3mg/kg/weekly Typical Dosing 2-3/kg/weekly Examples: Cypionate Enanthate Blended Products (Sustanon) T.U.D. Oral (Administered Daily) T.U.D IM (Administered every 8-10 weeks) Not A "Legitimate" or Clinical Therapy Intended Solely For Sports Performance Things To Expect: Improved Libido Improved Work Capacity Improved Lean Mass Improved Cognition General Awesomeness Estrogen Control: Due to the "aggressive" dosing scheme" estrogenic and progestogenic effects may require external controls Aromatase inhibitors could be implemented as needed (ideally transiently) to control estrogenic effects. Arimidex (As Needed) Aromasin (As Needed) Notes: T & E Values Can/Will Change Over Time Due To: Age, Fitness, Leanness, Training Volume, And Many Other Factors Sports HRT Cheat Sheet Non Clinical term for "Aggressive" or ALPHA" Hormone Replacement Therapy. Typical Dosing 2-3/kg/weekly Not A "Legitimate" or Clinical Therapy Possibly A Combination Of Compounds Totaling 2-3mg/kg/weekly Examples: Testosterone (Any) Boldenone Dianabol Nandrolone Masteron (non/Anti Estrogenic) Proviron (non/Anti Estrogenic) Intended Solely For Sports Performance Things To Expect: Improved Libido Improved Work Capacity Improved Lean Mass Improved Cognition General Awesomeness Estrogen Control: Due to the "aggressive" dosing scheme" estrogenic and progestogenic effects may require external controls Aromatase inhibitors could be implemented as needed (ideally transiently) to control estrogenic effects. Arimidex (As Needed) Aromasin (As Needed) 19-nor derivatives can create negative progestin effects. Dostinex (Cabergoline) .(As Needed) Notes: T & E Values Can/Will Change Over Time Due To:Age, Fitness, Leanness, Training Volume, And Many Other Factors AAS Family Tree Cheat Sheet Cholesterol CYP17 Pregnenolone Sex Hormone Synthesis CYP17 DHEA CYP17 Androstenedione Metenolone Drostanolone 1-Testosterone/DHB Mesterolone Furazabol Oxandrolone Stanozolol Estrogen Estradiol E2 Estrone E1 Estriol E3 Boldenone Methandrostenolone Chlorodehydromethyltestosterone O H2 DHT Aromatase 5A R TESTOSTERONE 19-nor Nandrolone Trenbolone Trestolone/MENT Dienolone Norclostebol Oxabolone Bolasterone Esters Half-Life Cheat Sheet Ester Days Formate 1.5 Acetate 3 Propionate 2 Phenylpropionate 4.5 Butyrate 6 Valerate 7.5 Cypionate 8 Hexanoate 8.5 Caproate 9 Isocaproate 9 Enanthate In most "typical" applications AAS should be administered at or just before every half-life. 10.5 Undecylenate 14 Decanoate 15 Undecanoate 35 If using a "blended" ester product it is advisable to average the collective half-life and administer on that number. Shorter-acting esters tend to be more acidic and therefore have a greater potential for pain and inflammation. AAS Melting Points Cheat Sheet Common Name Chemical Name Melting Point Melting Point Can Be Used To Identify/Differentiate Compounds As A Rough Rule, The Lower The Melting Point The Higher The Concentration (mg/ml) That Can Practically Be Produced Select Pharm Action Cheat Sheet Carbs Male Contest Prep Cheat Sheet Oral AAS Application Final 7-14 Days Superdrol Anadrol Dianabol Anavar Fullness (Cell Swelling) & Glycogen Retention Winstrol With Consideration Of E1/E2 PEDs For Females Cheat Sheet AAS Injectable AAS Nandrolone Phenylpropionate Nandrolone Decanoate Methenolone Enanthate (Primobolan) Stanozolol (Winstrol V) Chlorodehydromethyltestosterone (Oral Turinabol) *only for the 1+1=3 synergy with Oxandrolone (Anavar) Non-AAS Growth Hormone Clenbuterol Metformin (1mg/g of dietary carb) T4 Oral AAS Oxymetholone (Anadrol) Methenolone Acetate (Primobolan) Oxandrolone (Anavar) Stanozolol (Winstrol) Healing Protocol Cheat Sheet Compounds: Testosterone Metformin GH insulin TB-500 BPC-157 10 Weeks Low Load Training BFR Training Mobility Work Saunas Contrast Bath/Showers Massage/Chiro 10 week course: weeks 1-10 - low volume & low intensity training weeks 1-10 - high carbohydrate diet (high glycemic carbohydrates) weeks 1-10 Sports TRT at the top of the range (3mg/kg) weeks 1-10 - Metformin 500mg/day weeks 1-10 - 4IU of GH before bed weeks 1-10 - insulin (Lantus 5IU 1x/day or R insulin 5IU 2-3x/week or rapid/log insulin 5IU 3-4x/day) weeks 1-10 - TB-500 - 500mcg once a week weeks 4-7 - BPC-157 2mcg/kg every day or 250mcg every day Kidney Health Cheat Sheet Stages of chronic kidney disease GFR Stage 1 Kidney damage with normal kidney function 90 or higher Stage 2 Kidney damage with mild loss of kidney function 89 to 60 Stage 3a Mild to moderate loss of kidney function 59 to 45 Stage 3b Moderate to severe loss of kidney function 44 to 30 Stage 4 Severe loss of kidney function 29 to 15 Stage 5 Kidney failure Less than 15 % of kidney function 90-100% 89-60% 59-45% 44-30% 29-15% Less than 15% Liver Health Cheat Sheet AST/ALT Up to and including 100 the cost of doing business Between 100 and 200 worth mentioning (you should have a plan) Between 200 and 300 you should not only have a plan, but you should be in the very final stages of it! Over 300 you should shut things down immediately!!! GH For Fat Loss Cheat Sheet Wake Pee Take GH Make e Coffe Drink C o f f e e Treadmill Post-It Note Breakfast he Get T On Fuck Your With Day Phlebotomy Mgmt. Cheat Sheet Blood Donation Cardio (LISS) Improve Sleep Quality IP6 Naringin Up To Every 90 Days Up To 90 Min Day By Any Means Possible Up To 10mg/KG For 60days Up To 50mg/KG For 60days Training Volume Cheat Sheet Sports Dosages start at 80 total sets per week end at 120 total sets per week 16 week hypertrophy C a rd io S ets rd Ca io S ets 80-120 sets x2 deescalating cardio 16 week hypertrophy rd Ca io ts e S 80-120 sets x1 deescalating cardio TRT-HRT / Bridge static volume 80 total sets per week example: 5x5 & escalate load Progression, Distribution & Frequency add 2-5 sets per week train 3-6 times per week train each muscle group 1-3 times per week Muscle Fiber Type Cheat Sheet Test you 1 rep max (1RM) on a isolation exercise for a given muscle group The next day use 70% of you 1RM for as many reps as possible (AMRAP) Results Indication Above 10 reps Slow-Twitch Red Type I Muscle Fibers Below 10 reps Fast-Twitch White Type II Muscle Fibers When calculating muscle fiber type for multi joint exercises, use the above method for each individual muscle group involved in the multi joint exercise. If the majority of muscles involved in the multi joint exercise are (for example) Fast-Twitch, then the compound exercise will be treated as a predominantly Fast-Twitch exercise. Breathing/ Resperation Cheat Sheet Over 99% of the particles in the blood are cells called red blood cells (RBCs), or erythrocytes, due to their red color. Red blood cells look like a disc with indentations in the middle so they can bend easily to squeeze through narrow blood vessels. Each red blood cell contains the protein hemoglobin, which transports oxygen. Aside from oxygen and carbon dioxide, RBCs can also pick up or release hydrogen ions and nitric oxide When RBCs release nitric oxide, nitric oxide can cause the blood vessels to expand, which leads to a drop in blood pressure Heart Rate Cheat Sheet Resting Heart Rate Chart A resting heart rate chart shows the normal range for resting heart rate by age and physical condition. For ATHLETES lower is better until you go below 40 BPM Maximum Heart Rate Maximum Heart Rate = 220 - age Zone 1 (recovery/easy) Zone 2 (aerobic/base) Zone 3 (tempo) Zone 4 (lactate threshold) Zone 5 (anaerobic) 55%-65% HR max 65%-75% HR max 80%-85% HR max 85%-88% HR max 90% HR max and above Blood Pressure Cheat Sheet Waking Blood Pressure should be as low as possible while "on" and escalating in body weight! A workable "TRANSIENT" max value would be 140/90 Extreme high and low values that require intervention Minimum value - 70/40 Maximum value - 150/100 Require intervention....... yes. Does this always mean medication....... NO!!! Meldonium Cheat Sheet Meldonium is a limited-market pharmaceutical, developed at the Latvia Institute of Organic Synthesis. Meldonium is primarily sold in Eastern European countries as an anti-ischemic medication. How much training can you actually endure? What can you do to be able to train multiple times in a day? - enter Meldonium What does Meldonium do: Improved blood flow and cardiac capacity should improve both resting heart rate and blood pressure. Meldonium’s positive impacts on both carbohydrate metabolism and the carnitine shuttle should make it a very viable tool for enhancing aerobic capacity and tolerance to elevated training volumes! Improved beta-oxidation and enzymatic upregulation of carbohydrate and short & medium-chain triglycerides should show a positive impact on aerobic capacity and cellular energetics at high training intensities. Meldonium’s ability to improve cardiac efficiency should manifest performance benefits and accelerate post-session recovery. What does that mean to athletes? Well, basically it means that “the cost of exercise” is lower. Now is an elite athlete going to perform the same just because there is a lower cost? NO! He is going to perform MORE because the cost is lower! Thoughts On Practical Application: Athletes could benefit from 5-10mg/kg daily. For 30-90 Days Field/Team Sports Cheat Sheet Turinabol Energy Systems / Anabolism Melanotan 2 Phlebotomy / Sun Protection Insulin Fuel Storage / Recovery Meldonium Cardiac Efficiency Modafinil Cognitive Function / Energetics Injection Site Cheat Sheet Best Worst Ventral Glute Triceps Long Head Lat Medial Delt Quad (easy, but painful) Traps Pec Biceps Vastus Medialis Calf This list takes into consideration pain tolerance of the muscle, ease of access to the injection site, solution quantity that can be injected and other objective and subjective factors. There are no hard rules, just guidelines and your own best and worst injection sites may vary wildly from the ones stated above. Sleep Improvment Cheat Sheet Bed /Sleeping Area For Sleep Only Avoid Caffeine After 2pm Do AM Cardio Develop A Pre-Bed Ritual Practice A Consistent Wake Time Limit "Screentime" Before Bed Create A Cool Dark Sleeping Envoiroment Pre-Bed Shower Ending In 30-90 Sec Of COOL Water Take Pre-Bed GH Consider Sleep Aids After All Else Amino Acid Cheat Sheet AAs are the building blocks of proteins About 500 naturally occurring amino acids are known only 20 appear in the genetic code Essential AAs cannot be produced by the human body and so must be taken in as food. Conditionally Essential can be produced by the human body in limited quantities. Non-essential AAs can be produced by the human body. Branched-chain AAs are essential and highly involved in muscle anabolism. Proteinogenic Alanine Arginine Asparagine Aspartic acid Cysteine Glutamine Glutamic acid Glycine Histidine Isoleucine Leucine Lysine Methionine Phenylalanine Proline Serine Threonine Tryptophan Tyrosine Valine Essential Histidine (H) Isoleucine (I) Leucine (L) Lysine (K) Methionine (M) Phenylalanine (F) Threonine (T) Tryptophan (W) Valine (V) Non-essential Alanine (A) Aspartic acid (D) Asparagine (N) Glutamic acid (E) Serine (S) Selenocysteine (U) Pyrrolysine (O) Conditionally Essential Arginine (R) Cysteine (C) Glutamine (Q) Glycine (G) Proline (P) Tyrosine (Y) Branched-chain leucine (L) isoleucine (I) valine (V) Fructose Content Cheat Sheet Fruit Fructose per 100g Apricots, raw Peaches, raw Bananas, raw Figs, raw Cherries, raw, sour Blueberries, raw Cherries, raw, sweet Grapes, raw, American Apples, raw, unpeeled Grapes, raw, European Apricots, dried Prunes, dried Figs, dried Raisins, dried 0.7g 1.3g 2.7g 2.8g 3.3g 3.6g 6.2g 6.9g 7.6g 7.6g 12.2g 14.8g 26g 33.8g Honorable Mentions Max Daily Fructose Intake 30-40g Sucrose (table sugar) - 50g HFCS - 55g Honey - 40g Tomatoes - 1.3g Bell Peppers - 2.1g Reading List Cheat Sheet 10 Must Read Books Body Opus - Dan Duchaine Optimum Sports Nutrition - Michael Colgan WAR (World Anabolic Review) - Meinolf Bachmann Bodybuilding: A Scientific Approach - Fred Hatfield Power: A Scientific Approach - Fred Hatfield The Women's Book - Lyle McDonald The Protein Book - Lyle McDonald Nautilus Training Principles - Arthur Jones Underground Steroid Handbook - Dan Duchaine Supertraining - Mel Cunningham Siff Bonus Items The Merck Manual Physician's Desk Reference N O I S T U A N R B O LA BO L C OLT E R I A MA Alex "The Prep Coach "Kikel Bio & Info The Prep Coach brand started by accident while Alex Kikel was pursuing his undergrad and posting on fitness/bodybuilding-related forums. The goal was always simple: education for education's sake. Alex had a burning passion to not only educate himself but to relay that information to others. As his knowledge grew and his social media posts began to gain acknowledgment, athletes began working with Alex to take his education a step further and see how much application there was to his knowledge base. The list of athletes began growing exponentially (from physique-based competitors to team sports athletes to individuals pursuing their own personal goals.) It never mattered if it was a house mom just trying to get abs for the summer or a professional level bodybuilder trying to win their pro show, what always mattered most was sheer passion and work ethic. If those two boxes were checked, that was the only thing that mattered. Now The Prep Coach brand has grown into more than just "some brand." It has grown into a community of individuals striving to expand their own knowledge base and achieve their own goals. In this community, we are focused on positivity, honesty, and passion! We strive for "OPTIMAL" in all aspects of life. Credentials MS Performance Enhancement & Injury Prevention NASM Speed & Explosion Specialist Level II NASM Performance Enhancement Specialist NASM CPT Clientele: At a Glance Male & Female Natural & Enhanced Physique Athletes (Bodybuilders, Classic Physique, Physique, Figure, Bikini, Fitness, etc.) Strength Athletes (Powerlifters, Strongmen, Olympic Lifters, Crossfit, etc.) Team Sports (Football, Basketball, Soccer, Lacrosse, Boxing, MMA, Swimming, Triathlon, Sprinters, etc.) Other (General Population, Post Partum, Rehab/Injury Prevention, Army, Navy, State Trooper, Police, etc.) Relevant Knowledge Biomechanical Analysis, Bioenergetic Prescription, Essentials of Human Movement Science, Exercise Physiology, Kinesiology, Functional Kinesiology, Anatomy, Industrial/Clinical/Corporate Wellness, Fitness for Special Populations, Sports Nutrition, Advanced Program Design, Biology, Physiology, Pharmaceutical Engineering, Pharmacokinetics/dynamics www.ThePrepCoach.com L-CARNITINE GLUTATHIONE Cheat Sheet L-CARNITINE Improve Overall Substrate Utilization IM Pre-Meal With A Small Amount Of Exogenous Insulin. L-CARNITINE Potentiate Training & Improve Performance-Based Pathways IM Immediately Pre-Training Or 15-20 Mins Subq Before Training Session. L-CARNITINE Hyper Accelerate Growth Factor Processes Used To Reconstitute GH instead Of BAC Water. L-CARNITINE Drive Volition & Motor Learning & Drive Enhanced MMC 2:1 Ratio (or close to) Carnitine/Choline Pre Workout, Subq 15-20 Mins Before Training. GLUTATHIONE Basic ROS & Systemic Health Management On Rest Days Upon Waking, IM, 3-5mg/kg Per Application. GLUTATHIONE Mitochondrial & Cellular “Growth” Based Cascades Rest day Upon waking, IM, 5-8mg/kg. Insulin Cheat Sheet Purpose Type Drive Anti-Catabolic Cascades "R" Glycogen Storage Cascades "Log" Drive Hunger Route Timing Carbs Sub-q 15-20 Mins pre-workout As Needed IM Post Workout As Needed "R" 0r Lantus Sub-q Start Of Day As Needed Anabolism Hyperinsulinemia Lantus Sub-q Start Of Day As Needed Peptide synergy "R" Sub-q 30-60 Min Prior As Needed Insulin: (from Latin insula, 'island') is a peptide hormone produced by beta cells of the pancreatic islets; it is considered to be the main anabolic hormone of the body. TeamEvilGSP B.Chavez The Evil Genius Mircea Balaj Chief Research Ass. Scott Habermehl Hollywood Built Mircea Balaj Chief Research Ass. Mircea Balaj is Chief Research Assistant at TeamEvilGSP and Broderick's understudy. An OCD nature led him to become the student & coach he is today. Working multiple jobs & still finding time to be human(ish) he is the one lurking in the background of the member's site and the Facebook group always looking to perfect his craft and help others out. His passion for performance enhancement led him to start coaching others to become the best versions of themselves via Training, Nutrition, and PHARMACOLOGY! CoAuthor of TeamEvilGSP Sticky Note Sports Nutrition Scott Habermehl Hollywood Built I've spent over a decade coaching 100's of individuals from general weight loss, body composition and low back disorders to sports specific training for amateurs and pro's alike. McGill Method Certified & 2x’s Master’s Assessment Certifications Bio-Force Certified Conditioning Coach 3x's Bayesian Bodybuilding PN1 Nutrition Certification Strength, Performance, Conditioning & Competition Prep Coach Evil Genius Apprentice www.FaceBook.com/HollywoodBuilt www.HollywoodBuilt.com THANK YOU! Broderick Chavez is the Evil Genius. He’s a renowned trainer based in the US and has trained champions, Olympians and IFBB Pros as well as hundreds of other athletes. He is a sports performance expert, biologist, chemist, coffee connoisseur and an insomniac. Not only has Broderick worked in Sports Performance field for over 30 years, he’s competed at a national level in bodybuilding, powerlifting and strongman. He’s a critical thinker, lifter, speaker and thought provoker. Broderick is uncensored and controversial. Rather than trying to prove to you or anyone else that he is the singular outlet for truth, he hopes to stimulate thought, experiment and dialogue that will bring us all closer to the truth. This is a guy to listen to if you coach athletes or you’re an athlete yourself, wanting to get to the top of their game.