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Ped Cheat Sheets Teamevilgsp
Ped Cheat Sheets Teamevilgsp
Cheat Sheets
By TeamEvilGSP
The TeamEvilSP
MANTRA
Biological Organization
Cheat Sheet
Taxonomic Rank
Cheat Sheet
Kingdom: Animalia Modern zoological
taxonomy was
developed by Carl
Phylum: Chordata Linnaeus during
the 1730s to 1750s.
Class: Mammalia
The discovery of
Order: Primates the first extinct
archaic human
Suborder: Haplorhini species from the
fossil record dates
Tissue
Cheat Sheet
Tissue
Derived From The Old
French "TISSUE" Meaning
Something That Is
"Woven".
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
Thyroid
Thyroxin (T4)
Triiodothyronine (T3)
Calcitonin
Posterior Pituitary
Vasopressin
Oxytocin
Thymus
Thymosin
Parathyroid
Heart Parathyroid Hormone (PTH)
Atrial Natriuretic Hormone (ANH)
Adipose Tissue
Pancreas Leptin
Insulin Adiponectin
Glucagon
Stomach
Liver Gastrin
Insulin-like Growth Factors Ghrelin
Adrenal Kidney
Epinephrine (E) Renin
Norepinephrine (NE) Calcitriol
Aldosterone Erythropoietin
Cortisol
Androstenedione
Dihydro-epiandrosterone
(DHEA) Ovary
Estrogen
Progesterone
Relaxin
Duodenum
Enterocrinin
Secretin
Cholecystokinin (CCK) Testes
Gastric Inhibitory Peptide (GIP) Inhibin
Vasoactive Intestinal Peptide (VIP) Testosterone
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
Steroid
Noun / Chemistry
Ester
19-Nor
Aromatase 5AR
TRT
Cheat Sheet
Estrogen Control:
Ideally, implementing a dosing scheme that results in "controlled" estrogenic and
progestogenic effects with no ancillary treatment.
Notes:
Things To Expect:
T & E values will change over time due to:
Improved Libido
Age
Improved Work Capacity
Fitness
Improved Lean Mass
Leanness
Improved Cognition
Training volume
General Awesomeness
HRT
Cheat Sheet
Clinical Term Prescribed Medically for
"Hormone Replacement Therapy." Hypogonadism
H = Hormone (ie. any of many different AAS) "Low-T"
Examples:
Testosterone (Any) Things To Expect:
Boldenone Improved Libido
Dianabol Improved Work Capacity
Nandrolone (non E2) Improved Lean Mass
Masteron (non/Anti Estrogenic) Improved Cognition
Proviron (non/Anti Estrogenic) General Awesomeness
Estrogen Control:
Ideally, implementing a dosing scheme that results in "controlled" estrogenic and
progestogenic effects with no ancillary treatment.
Possibly A Combination
Typical Dosing Intended Solely For
Of Compounds Totaling
2-3/kg/weekly Sports Performance
2-3mg/kg/weekly
Estrogen Control:
Due to the "aggressive" dosing scheme" estrogenic and progestogenic effects may
require external controls
Notes:
T & E Values Can/Will Change Over Time Due To:
Age, Fitness, Leanness, Training Volume, And Many Other Factors
Sports HRT
Cheat Sheet
Possibly A Combination
Typical Dosing Intended Solely For
Of Compounds Totaling
2-3/kg/weekly Sports Performance
2-3mg/kg/weekly
Estrogen Control:
Due to the "aggressive" dosing scheme" estrogenic and progestogenic effects may
require external controls
Notes:
19-nor derivatives can create
T & E Values Can/Will Change Over Time
negative progestin effects.
Due To:Age, Fitness, Leanness,
Training Volume, And Many Other Factors
Dostinex (Cabergoline) .(As Needed)
Cholesterol
CYP17
Pregnenolone Sex
CYP17 Hormone
DHEA Synthesis
CYP17
Androstenedione
TESTOSTERONE
Aromatase
H2
R
5A
administered at or
Acetate 3
just before every
half-life.
Propionate 2
Phenylpropionate 4.5
Butyrate 6 If using a
"blended" ester
Valerate 7.5 product it is
advisable to
average the
Cypionate 8
collective half-life
and administer on
Hexanoate 8.5
that number.
Caproate 9
Isocaproate 9
Shorter-acting
esters tend to be
Enanthate 10.5
more acidic and
therefore have a
Undecylenate 14 greater potential
for pain and
Decanoate 15 inflammation.
Undecanoate 35
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
Superdrol
Anadrol Fullness
(Cell Swelling)
Dianabol &
Glycogen
Anavar Retention
Winstrol
AAS
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
Healing Protocol
Cheat Sheet
Compounds: 10 Weeks
Testosterone Low Load Training
Metformin BFR Training
GH Mobility Work
insulin Saunas
TB-500 Contrast Bath/Showers
BPC-157 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
Stage 1
90
Kidney damage with normal
or higher
kidney function 90-100%
Stage 2
Kidney damage with mild loss of 89 to 60
kidney function 89-60%
Stage 3a
Mild to moderate loss of kidney 59 to 45
59-45%
function
Stage 3b
Moderate to severe loss of 44 to 30 44-30%
kidney function
Stage 4
Severe loss of kidney function 29 to 15
29-15%
AST/ALT
Over 300
you should shut things down
immediately!!!
GH For Fat Loss
Cheat Sheet
Wake
Pee
Take
GH
Make
e
Coffe
Drink C
o Treadmill
f
f
e
e
he
Post-It
Get T
Note On
Fuck
Your
Breakfast
With
Day
Phlebotomy Mgmt.
Cheat Sheet
Blood Donation Up To
Every
90 Days
Cardio (LISS) Up To
90 Min
Day
By Any
Improve Sleep Quality Means
Possible
Up To
10mg/KG
IP6 For 60days
Up To
50mg/KG
Naringin For 60days
Training Volume
Cheat Sheet
Sports Dosages
start at 80 total sets per week
end at 120 total sets per week
io io rd io
a rd rd Ca
C Ca e ts
S ets S ets S
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
Results Indication
Slow-Twitch
Red
Above 10 reps Type I
Muscle Fibers
Fast-Twitch
White
Below 10 reps 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.
Heart Rate
Cheat Sheet
Resting Heart Rate Chart
How much training can you actually endure? What can you do to be able to train
multiple times in a day? - enter Meldonium
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!
Field/Team Sports
Cheat Sheet
Best Worst
Do AM Cardio
Take Pre-Bed GH
Valine
Fructose Content
Cheat Sheet
Fruit Fructose per 100g
Apricots, raw 0.7g
Peaches, raw 1.3g
Bananas, raw 2.7g
Figs, raw 2.8g
Cherries, raw, sour 3.3g
Blueberries, raw 3.6g
Cherries, raw, sweet 6.2g
Grapes, raw, American 6.9g
Apples, raw, unpeeled 7.6g
Grapes, raw, European 7.6g
Apricots, dried 12.2g
Prunes, dried 14.8g
Figs, dried 26g
Raisins, dried 33.8g
Honorable Mentions
Max Daily Fructose Intake Sucrose (table sugar) - 50g
30-40g HFCS - 55g
Honey - 40g
Tomatoes - 1.3g
Bell Peppers - 2.1g
Reading List
Cheat Sheet
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!
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 Cheat
GLUTATHIONE 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 Route Timing Carbs
Drive 15-20
As
Anti-Catabolic "R" Sub-q Mins
Needed
Cascades pre-workout
"R" Start
Drive As
0r Sub-q Of
Hunger Needed
Lantus Day
Anabolism Start
Lantus Sub-q As
Hyperinsulinemia Of
Needed
Day
Peptide 30-60 As
"R" Sub-q
synergy Min Prior 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.
CoAuthor of
TeamEvilGSP
Sticky Note Sports Nutrition
Scott Habermehl
Hollywood
Built
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.