My Custom ZMA

My ZMA

Ingredient	Custom	Optimum Nutrition ZMA
Zinc	225 mg	30 mg
Magnesium	650 mg	450 mg
B6	100 mg	10.5 mg
Price per serving	$ 0.06 per serving	$ 0.37 per serving

• Magnesium Gluconate - Bulk Supplements - $11.00 for 384 servings of 650 mg
• Zinc Gluconate - Bulk Supplements - $11.00 for 1110 servings of 225 mg
• Vitamin B6 - Bulk Supplements - $13.00 for 1,000 servings of 100 mg

Everything I Put in My Body

Before workout ~ 5:00 AM

• My Preworkout  
• Bowl of fruit (Blueberries & Strawberries) with Cinnamon
• Chamomile Tea w/ Centrophenoxine

Breakfast ~7:30 AM

• Rice
• Tilapia
• Olives
• Okra
• Green Beans
• Mushrooms
• Spices - Turmeric, Cumin, Pepper

Morning Snack ~ 9:00 AM

• Nuts - Sunflower Seeds, Pumpkin Seeds, Almonds, Cashews, Walnuts

Lunch ~ 11:30 AM

• Spinach
• Carrots
• Squash
• Pasta Sauce
• Beef
• Spices - Turmeric, Cayenne Pepper, Srirachi Hot Sauce, Texas Pete Hot Sauce, Pepper, Chili Powder

Afternoon Snack ~ 2:00 PM

• Nuts - Sunflower Seeds, Pumpkin Seeds, Almonds, Cashews, Walnuts

Dinner ~ 5:30 PM

• Chicken Breast - a whole plateful
• Either light salad dressing or Hot sauce as topping
• Study Drink - Caffeine Powder, L-Theanine, Ginseng, Gingko Biloba

/*
The rest is for studying - After dinner till 8 PM
Aniracetam w/ Choline Bitartrate
Pramiracetam w/ Centrophenoxine
Sulbutiamine w/ Choline Bitartrate
Oxiracetam w/ Centrophenoxine
Piracetam w/ Choline Bitartrate
*/

Cooldown ~ 8:00 PM

• Night Time Sleepy Pills - GABA and Melatonin

Good luck in achieving your fitness goals!!
Follow @dolanmarkpa
Mark Dolan Fitness Site

Links
Temple University Astro
LinkedIn Profile
Google+ Profile
Mark Dolan Programming
My Programming Blog
Mark Dolan CIS

Progress Photos

Good luck in achieving your fitness goals!!
Follow @dolanmarkpa
Mark Dolan Fitness Site

Links
Temple University Astro
LinkedIn Profile
Google+ Profile
Mark Dolan Programming
My Programming Blog
Mark Dolan CIS

My Custom Preworkout

Ingredients	Custom	C4 (2 scoops)
Vitamin C	1g	500 mg
Calcium	0	56 mg
Niacin	500 mg	60 mg
Folic Acid	0	500 mcg
B12	2 mg	70 mcg
Beta Alanine	3000 mg	3000 mg
Creatine Nitrate	0	2000 mg
Creatine Monohydrate	5 g	0
Arginine AKG	2600 mg	2000 mg
N-Acetyl-L-Tyrosine	400 mg	?
Caffeine	200 mg	270 mg
L-Glutamine	1 g	0
Taurine	500 mg	0
L-Leucine	500 mg	0
L-Isoleucine	250 mg	0
L-Valine	250 mg	0

I did my best to recreate Cellucor C4 Extreme Green Apple, without the flavoring.
The "Explosive Energy Blend" is 741 mg in one scoop.
It contains "Vitamin C (as Ascorbic Acid), N-Acetyl-L-Tyrosine, Caffeine Anhydrous(135 mg), Mucuna pruriens (Standardized for L-Dopa), Bitter Orange (Citrus aurantium)(fruit)(30% Synephrine)(Advantra Z), Niacinamide, Folate (as Folic Acid), Pyridoxal 5-Phosphate, Vitamin B12 (as Methylcobalamin)"

So the ingredients I added are

• Creatine Monohydrate
• L-Glutamine
• Taurine
• BCAA's (L-Leucine, L-Isoleucine, L-Valine, Magnesium Stearate)
• Dicalcium Phosphate(in B12)

The ingredients I did not include are

• Calcium
• Folic Acid
• Creatine Nitrate
• Mucuna pruriens
• Bitter orange
• Pyridoxal 5-Phosphate
• Natural & Artificial Flavors
• Malic Acid
• Silicon Dioxide
• Sucralose
• FD&C Yellow #5
• FD&C Blue #1
• Acesulfame Potassium

Good luck in achieving your fitness goals!!
Follow @dolanmarkpa
Mark Dolan Fitness Site

Links
Temple University Astro
LinkedIn Profile
Google+ Profile
Mark Dolan Programming
My Programming Blog
Mark Dolan CIS

Highlights From Strength Training Anatomy Workout

These are the points that meant the most to me in "20 Steps to Developing Your Program" from "The Strength Training Anatomy Workout" by Frederic Delavier and Michael Gundill

8) How many sets should you do for each muscle?

• Must always do 1 or 2 light sets as a warm up
• Not doing easy sets to reach a magic number
• You should have difficulty finishing your sets
• When abrupt loss of strength occurs you know you have done too many sets

10) How many repetitions should you do in each set?

• Intensity of muscle contraction is most important
• If you can do 15 reps when you are supposed to do 12, then do them, but increase weight for next set

11) How quickly should you perform the repetitions?

• When in doubt lift slowly rather than quickly
• Take 1 or 2 seconds to lift the weight
• Hold the contracted position for 1 sec while contracting the muscle as strongly as possible
• Slowly release and lower the weight over 2 seconds

12) How long should a workout last?

• Goal is to stimulate muscles to the max in the shortest time possible
• Favor a workout's intensity rather than length
• Warm-up does not count as workout time

Exercising over an hour is an indicator that you may be

• Working too many muscles per session
• Doing too many exercises
• Doing too many sets
• Taking too much rest time between sets

For more detailed information buy the book :) or see My Full Notes

There is a second volume to this series which has good reviews, but I have not read it
Amazon - Strength Training Anatomy Workout II 

Good luck in achieving your fitness goals!!
Follow @dolanmarkpa
Mark Dolan Fitness Site

Links

Temple University Astro
LinkedIn Profile
Google+ Profile
Mark Dolan Programming
My Programming Blog
Mark Dolan CIS

The Beginning

My name is Mark Dolan.  This blog is my take on

1. Physical Fitness
2. Mental Fitness
3. Overall Healthy Living

The chief aim of a healthy lifestyle is to increase the number of years a person can be physically active and mentally acute.  All the other benefits are just icing on the cake.  Diet is the most important factor.

This blog will keep track of my progress as I

1. Try to look like a fitness model
2. Experiment with Nootropics to improve learning
3. Keep my body and mind adapting

I am in no way tied to looking like a fitness model, that is just my current goal.  I plan on playing sports and/or changing up my workouts in the future.

One form of mental fitness is achieved through continuing education which can take on many forms from reading a book, to going to school, or watching tutorials on the web.  I will discuss Nootropics that increase the effectiveness of study and may decrease the chance of mental disease.

This blog will be closely tied to my twitter account and fitness site.
Follow @dolanmarkpa
Mark Dolan Fitness Site

I am a computer science student at Temple University.  Below are some links to my other interests.  Any feedback is much appreciated!

Links

Temple University Astro
LinkedIn Profile
Google+ Profile
Mark Dolan Programming
My Programming Blog
Mark Dolan CIS

Contact Info:
Mark Elmer Dolan
1936 Girard Ave
Philadelphia, PA 19130