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<div id="DPG" webReader="21.4375"><h5 class="c8"><a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-day-12.html">Back</a> | <a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-main-overview.html">Main</a> | <a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-day-14.html">Next</a></h5><p>The Rewired Trainer is all about making fitness work seamlessly with your life. You work out during the work week, and you rest during the weekend. Use this time as an opportunity to catch up on life and engage in the best kind of "active rest," whatever that means for you.</p><p>Maybe it's a hike with your friends, a bike ride to the library with your family, or tug-of-war with your dog. Maybe just walk to the store instead of driving. What you do is up to you. Just make sure you enjoy it!</p><p>There's another advantage to having both Saturday and Sunday free: You can use one of the days to make up a missed workout from earlier in the week. Maybe you were busy, had to travel, or an emergency came up. This is your pass—no questions asked!</p><h3 class="article-title">Exclusive Rewired Stacks</h3><p>Get incredible results with these hand-picked supplement combos!</p><div class="static-top-3-widget"><div class="static-top-3-section-left" webReader="3.85981308411"><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-foundation-stack.html"><img src="http://store.bbcomcdn.com/images/store/prodimage/prod_prod2140018/image_prodprod2140018_largeImage_X_130_white.jpg"/></a><div class="static-top-3-section-box" webReader="4.96261682243"><p><strong><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-foundation-stack.html">BPI Sports Rewired Foundation Stack</a></strong></p><p>Train hard and recover like a pro with these essentials!*</p><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-foundation-stack.html" class="bbButton primaryAction">View Products</a></div></div><div class="static-top-3-section-middle" webReader="3.65765765766"><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-muscle-building-stack.html"><img src="http://store.bbcomcdn.com/images/store/prodimage/prod_prod2140016/image_prodprod2140016_largeImage_X_130_white.jpg"/></a><div class="static-top-3-section-box" webReader="4.7027027027"><p><strong><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-muscle-building-stack.html">BPI Sports Rewired<br />Muscle Building Stack</a></strong></p><p>Build maximum muscle with this power-packed supp combo.*</p><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-muscle-building-stack.html" class="bbButton primaryAction">View Products</a></div></div><div class="static-top-3-section-right" webReader="-13.5535714286"><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-fat-loss-stack.html"><img src="http://store.bbcomcdn.com/images/store/prodimage/prod_prod2140014/image_prodprod2140014_largeImage_X_130_white.jpg"/></a><div class="static-top-3-section-box" webReader="5.30357142857"><p><strong><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-fat-loss-stack.html">BPI Sports Rewired<br />Fat Loss Stack</a></strong></p><p>Burn fat and support muscle maintenance with this killer stack!*</p><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-fat-loss-stack.html" class="bbButton primaryAction">View Products</a></div></div></div><br /><h5 class="c8"><a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-day-12.html">Back</a> | <a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-main-overview.html">Main</a> | <a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-day-14.html">Next</a></h5></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="40.8497652582"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="6.67484662577"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/james-grage.html">James Grage</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/james-grage.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">James Grage is the Co-Founder and Vice President of BPI Sports. He started training at age 15 and built an impressive body for sports.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/james-grage.html"><img src="images/2014/writer-james-grage-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/james-grage.html#articles" class="bold-type">View All Articles By This Author</a></li>
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James Grage's Rewired 9-Week Fitness Trainer – Day 13, Active Recovery

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The Rewired Trainer is all about making fitness work seamlessly with your life. You work out during the work week, and you rest during the weekend. Use this time as an opportunity to catch up on life and engage in the best kind of “active rest,” whatever that means for you.

Maybe it’s a hike with your friends, a bike ride to the library with your family, or tug-of-war with your dog. Maybe just walk to the store instead of driving. What you do is up to you. Just make sure you enjoy it!

There’s another advantage to having both Saturday and Sunday free: You can use one of the days to make up a missed workout from earlier in the week. Maybe you were busy, had to travel, or an emergency came up. This is your pass—no questions asked!

Exclusive Rewired Stacks

Get incredible results with these hand-picked supplement combos!

BPI Sports Rewired Foundation Stack

Train hard and recover like a pro with these essentials!*

View Products

BPI Sports Rewired
Muscle Building Stack

Build maximum muscle with this power-packed supp combo.*

View Products

BPI Sports Rewired
Fat Loss Stack

Burn fat and support muscle maintenance with this killer stack!*

View Products

Back | Main | Next

About The Author

James Grage is the Co-Founder and Vice President of BPI Sports. He started training at age 15 and built an impressive body for sports.

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James Grage's Rewired 9-Week Fitness Trainer – Day 13, Active Recovery

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on James Grage's Rewired 9-Week Fitness Trainer – Day 13, Active Recovery

<div id="DPG" webReader="22.5344644751"><p>For vegetarians or vegans on the quest for more muscle, getting enough protein every day can be a challenging task. You can down only so many pea or brown rice protein shakes before the blender blahs set in. That's why I came up with this high-protein tofu dinner recipe! It's delicious, healthy, vegan-friendly and will help you build muscle. All in all, it's a recipe full of win.</p><p>Pair this recipe with your favorite carb source. I poured the tofu over jasmine rice and garnished it with some green onions, dragon fruit, and pineapple. Yum.</p><p>After you make this, let me know how it turned out in the comments section below.</p><img src="images/2014/vegan-friendly-protein-dinner-recipe-graphic-1.jpg" width="560" height="352" border="0"/><ul class="dpg-list"><li>1/4 cup <a href="javascript:nutrientpop('19334')">brown sugar</a></li>
<li>1/4 cup <a href="javascript:nutrientpop('16424')">soy sauce</a></li>
<li>1 tsp chili flakes</li>
<li>2 tsp <a href="javascript:nutrientpop('4058')">sesame oil</a></li>
<li>2 minced <a href="javascript:nutrientpop('11215')">garlic cloves</a></li>
<li>1 tsp grated fresh <a href="javascript:nutrientpop('2021')">ginger</a></li>
<li>Pinch of sea <a href="javascript:nutrientpop('2047')">salt</a></li>
<li>12 oz <a href="javascript:nutrientpop('16427')">tofu</a></li>
<li>1 tsp <a href="javascript:nutrientpop('4053')">olive oil</a></li>
</ul><ol class="dpg-list"><li>Mix brown sugar, soy sauce, chili flakes, sesame oil, garlic cloves, ginger and sea salt in a small bowl and set aside.</li>
<li>Pour olive oil into sauce pan and heat.</li>
<li>Fry tofu in pan for about 10 minutes.</li>
<li>Pour sauce into pan and cook for 3-5 minutes. Sauce will thicken and the tofu will absorb much of it.</li>
<li>When tofu is done, pour over your favorite carb source and eat up!</li>
</ol><div class="nutrition-facts" webReader="7"><p>Nutrition Facts<br /><span>Serving Size (1)</span> <span class="c9">Recipe yields 2</span></p><p>Amount per serving</p><p>Calories 329</p><p>Total Fat<span>18 g</span></p><p>Total Carbs<span>27 g</span></p><p>Protein<span>20 g</span></p></div><p><img src="http://www.bodybuilding.com/fun/images/2013/printable-logs-pdf.png" class="c10"/><a href="http://www.bodybuilding.com/fun/docs/2014/vegan-friendly-protein-dinner.pdf">Vegan-Friendly Protein Dinner</a> PDF</p><br /><br class="c11"/><h3 class="article-title">Recommended For You</h3><div class="c14" webReader="6.00444444444"><a href="http://www.bodybuilding.com/fun/bread-winner-paleo-bread-recipe.html"><img src="images/2014/paleo-bread-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c13" webReader="7.72"><h4 class="c12"><a href="http://www.bodybuilding.com/fun/bread-winner-paleo-bread-recipe.html">Bread Winner: Paleo Bread Recipe</a></h4><p style="display: inline;" class="webReader-styled">
Grab your spear and fur cape&mdashit's time to head back to your caveman roots. Try this easy, delicious Paleo-inspired bread recipe. It's so good you might just be inspired to hunt a mammoth!</p></div></div><div class="c14" webReader="6.11888111888"><a href="http://www.bodybuilding.com/fun/8-must-try-whey-protein-snacks.html"><img src="http://www.bodybuilding.com/fun/images/2014/8-must-try-whey-protein-snacks-beast-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c13" webReader="7.86713286713"><h4 class="c12"><a href="http://www.bodybuilding.com/fun/8-must-try-whey-protein-snacks.html">Feast Like A Beast</a></h4><p style="display: inline;" class="webReader-styled">
Everyone gets tired of shakes once in a while. When it happens, eat your whey with these fitness-pro-approved snack recipes!</p></div></div><div class="c16" webReader="5.40555555556"><a href="http://www.bodybuilding.com/fun/epic-muscle-building-meal-creamy-avocado-chicken-pasta.html"><img src="http://www.bodybuilding.com/fun/images/2014/creamy-avocado-chicken-pasta-fitmen-small.jpg" alt="" width="200" height="114"/></a><div class="c15" webReader="6.95"><h4 class="c12"><a href="http://www.bodybuilding.com/fun/epic-muscle-building-meal-creamy-avocado-chicken-pasta.html">You Can Make Creamy Avocado Chicken Pasta</a></h4><p style="display: inline;" class="webReader-styled">
Growth doesn't always come easy, but this muscle-building meal is guaranteed to deliver serious gains for even the scrawniest hardgainers.</p></div></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="33.1219512195"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="4.85087719298"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/other.htm">Contributing Writer</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/other.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Check out these awesome articles by some of the best writers in the industry.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/other.htm"><img src="images/2013/writer-contributing-writers-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/other.htm#articles" class="bold-type">View All Articles By This Author</a></li>
</ul></div></div></div>

Vegan-Friendly Protein Dinner Recipe

For vegetarians or vegans on the quest for more muscle, getting enough protein every day can be a challenging task. You can down only so many pea or brown rice protein shakes before the blender blahs set in. That’s why I came up with this high-protein tofu dinner recipe! It’s delicious, healthy, vegan-friendly and will help you build muscle. All in all, it’s a recipe full of win.

Pair this recipe with your favorite carb source. I poured the tofu over jasmine rice and garnished it with some green onions, dragon fruit, and pineapple. Yum.

After you make this, let me know how it turned out in the comments section below.

  1. Mix brown sugar, soy sauce, chili flakes, sesame oil, garlic cloves, ginger and sea salt in a small bowl and set aside.
  2. Pour olive oil into sauce pan and heat.
  3. Fry tofu in pan for about 10 minutes.
  4. Pour sauce into pan and cook for 3-5 minutes. Sauce will thicken and the tofu will absorb much of it.
  5. When tofu is done, pour over your favorite carb source and eat up!

Nutrition Facts
Serving Size (1) Recipe yields 2

Amount per serving

Calories 329

Total Fat18 g

Total Carbs27 g

Protein20 g

Vegan-Friendly Protein Dinner PDF


Recommended For You

Bread Winner: Paleo Bread Recipe

Grab your spear and fur cape&mdashit’s time to head back to your caveman roots. Try this easy, delicious Paleo-inspired bread recipe. It’s so good you might just be inspired to hunt a mammoth!

Feast Like A Beast

Everyone gets tired of shakes once in a while. When it happens, eat your whey with these fitness-pro-approved snack recipes!

You Can Make Creamy Avocado Chicken Pasta

Growth doesn’t always come easy, but this muscle-building meal is guaranteed to deliver serious gains for even the scrawniest hardgainers.

About The Author

Check out these awesome articles by some of the best writers in the industry.

See the article here: 

Vegan-Friendly Protein Dinner Recipe

Posted in Bodybuilding, Diets, Exercises, Nutrition, UncategorizedComments Off on Vegan-Friendly Protein Dinner Recipe

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Arnold Schwarzenegger Blueprint Trainer Day 51

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Every Venice, California stalwart has a story about the first time they met Arnold. Vince Gironda famously called him either fat or, more kindly, “a vast untapped reservoir of unused tissue,” depending on who you ask. In his autobiography “Brothers of Iron,” Joe Weider recalls being similarly nonplussed when meeting Arnold in the flesh in 1968, seeing impressive size, but not much in the way of definition, proportion, and posing skills.

“I saw the stuff that made our people overseas so excited, but nothing jumped out at me,” he recalls. “To be blunt, I thought Arnold was overrated.” Everything changed when he saw Arnold staring longingly at the Mr. Universe trophy backstage at the Mr. Universe contest later that year. “He kept looking, in a trance, and his eyes lit up with desire like I’d never seen,” Weider writes. “Pure longing filled every cell in his body. I could see it as much as feel it. He could have been a knight of old seeing the Grail or a saint having a vision of the Kingdom of God.” Recognizing Arnold as a “fellow true believer,” Weider called over a photographer to capture the moment when he realized that he “just found something terrific.”

“‘Arnold had the genes to be the best in the world. But the spirit, not the body, set him apart.'”

“Nothing in the world would keep him from grasping what he wanted,” Weider writes. By that time I’d seen enough of his physique to know that nothing would hold him back, physically speaking. He had the genes to be the best in the world. But the spirit, not the body, set him apart.”

Today, let your spirit guide your body through this intense workout.

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Arnold Schwarzenegger Blueprint Trainer Day 51

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Arnold Schwarzenegger Blueprint Trainer Day 51

<div class="article-padding-content" webReader="41.4541139241"><div class="article-author-by-line"><span class="byline">by <a href="http://www.bodybuilding.com/fun/other.htm">Bodybuilding.com</a></span><span class="article-date">Apr 14, 2014</span></div><div id="DPG" webReader="40.2482142857"><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-49.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-51.html">Next</a></h5><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_day50_graphics-1.jpg" width="293" height="393" border="0" class="float-right c8"/><p>Arnold is famous, among countless other things, for his powers of visualization. Most famously, he wrote in "The Encyclopedia," "In my mind I saw my biceps as mountains, enormously huge, and I pictured myself lifting tremendous amounts of weight with these superhuman masses of muscle.” Just as compelling, in the "The Education of a Bodybuilder," he obsesses over his idol Reg Park to the point that "in my mind, I could actually see myself standing in Reg Park's body."</p><p>It can be easy to read those stories and think of Arnold as a dreamer or an artist, but according to Bill Dobbins, co-author with Arnold of "The Encyclopedia of Modern Bodybuilding," to do so overlooks what made the Oak such an unparalleled success: his pragmatism. "Working with Arnold … has taught me the truth of the saying, 'Seeing through the game is not the same as winning the game,'" Dobbins told Bodybuilding.com in an interview in 2007. "The so-called 'artistic' mind is prone to try and understand what the underlying reality of a situation is. Arnold is more interested in understanding the literal reality and figuring out how to achieve his goals in any given situation."</p><p>Case in point: the 1970 Mr. Universe competition, where Arnold faced off unexpectedly against his hero Park. "I thought he was on my side!" Arnold recalls in his autobiography "Total Recall." His adult accomplishments now head-to-head with his childish dreams, Arnold held firm to the blueprint: "When a reporter make me how it would feel to compete against the greatest Mr. Universe ever, I lost my usual happy-go-lucky attitude. 'Second greatest,' I corrected him. 'I've won the title more times than him.'"</p><p>Arnold left with the crown that day, saying, "A few years earlier it might have been different, but now it was my turn to be king." Tackle today's workout and get your own crown.</p><div id="meal-plan-table"><ul><li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Male/t/369_1.jpg" alt="Barbell Incline Bench Press - Medium Grip" width="53" height="53"/></a> <a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Male/t/369_2.jpg" alt="Barbell Incline Bench Press - Medium Grip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-incline-bench-press-medium-grip')">Incline Barbell Bench Press</a></strong><br />10 sets of 4 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_1.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a> <a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_2.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-bench-press-medium-grip')">Flat Barbell Bench Press</a></strong><br />5 sets of 6 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Male/t/12_1.jpg" alt="Dumbbell Flyes" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Male/t/12_2.jpg" alt="Dumbbell Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-flyes')">Dumbbell Flyes</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('cable-crossover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/132/Male/t/132_1.jpg" alt="Cable Crossover" width="53" height="53"/></a> <a href="javascript:pop('cable-crossover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/132/Male/t/132_2.jpg" alt="Cable Crossover" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-crossover')">Cable Crossover</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('chin-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/129/Male/t/129_1.jpg" alt="Chin-Up" width="53" height="53"/></a> <a href="javascript:pop('chin-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/129/Male/t/129_2.jpg" alt="Chin-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('chin-up')">Wide-Grip Chin-Up</a></strong><br />50 Total Reps<br />Use weight if needed.</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_1.jpg" alt="Bent Over Barbell Row" width="53" height="53"/></a> <a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_2.jpg" alt="Bent Over Barbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-barbell-row')">Bent-Over Barbell Rows</a></strong><br />8 sets of 8 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('bent-over-two-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Male/t/16_1.jpg" alt="Bent Over Two-Dumbbell Row" width="53" height="53"/></a> <a href="javascript:pop('bent-over-two-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Male/t/16_2.jpg" alt="Bent Over Two-Dumbbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-two-dumbbell-row')">Bent-Over Dumbbell Rows</a></strong><br />8 sets of 8 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('hanging-leg-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Male/t/222_1.jpg" alt="Hanging Leg Raise" width="53" height="53"/></a> <a href="javascript:pop('hanging-leg-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Male/t/222_2.jpg" alt="Hanging Leg Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hanging-leg-raise')">Hanging Leg Raise</a></strong><br />5 sets of 25 reps</span></li>
</ul></div><br /><a href="http://www.bodybuilding.com/store/arnold-schwarzenegger-series/blueprint-to-mass-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_stack_bannerbig-b.jpg" width="560" height="360" class="c10"/></a><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-49.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-51.html">Next</a></h5><br class="c11"/></div><div class="padded-content article-content mod-article-related-articles" id="article-related-articles"><h4 class="article-section-header">Related Articles</h4><div class="gray-gradient-box-with-border no-top-border"><ul class="related-article-list"><li class="first-related-article"><a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer.html">Erin Stern's Elite Body 4-Week Fitness Trainer</a></li>
<li><a href="http://www.bodybuilding.com/fun/fitness-360-jim-stoppani-phd-body-by-science.html">Fitness 360: Jim Stoppani, PhD, Body By Science</a></li>
<li><a href="http://www.bodybuilding.com/fun/ashley-conrad-25-min-time-saving-workout.html">Ashley Conrad's 25-Minute Time-Saving Workout</a></li>
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Arnold Schwarzenegger Blueprint Trainer Day 50

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Arnold is famous, among countless other things, for his powers of visualization. Most famously, he wrote in “The Encyclopedia,” “In my mind I saw my biceps as mountains, enormously huge, and I pictured myself lifting tremendous amounts of weight with these superhuman masses of muscle.” Just as compelling, in the “The Education of a Bodybuilder,” he obsesses over his idol Reg Park to the point that “in my mind, I could actually see myself standing in Reg Park’s body.”

It can be easy to read those stories and think of Arnold as a dreamer or an artist, but according to Bill Dobbins, co-author with Arnold of “The Encyclopedia of Modern Bodybuilding,” to do so overlooks what made the Oak such an unparalleled success: his pragmatism. “Working with Arnold … has taught me the truth of the saying, ‘Seeing through the game is not the same as winning the game,'” Dobbins told Bodybuilding.com in an interview in 2007. “The so-called ‘artistic’ mind is prone to try and understand what the underlying reality of a situation is. Arnold is more interested in understanding the literal reality and figuring out how to achieve his goals in any given situation.”

Case in point: the 1970 Mr. Universe competition, where Arnold faced off unexpectedly against his hero Park. “I thought he was on my side!” Arnold recalls in his autobiography “Total Recall.” His adult accomplishments now head-to-head with his childish dreams, Arnold held firm to the blueprint: “When a reporter make me how it would feel to compete against the greatest Mr. Universe ever, I lost my usual happy-go-lucky attitude. ‘Second greatest,’ I corrected him. ‘I’ve won the title more times than him.'”

Arnold left with the crown that day, saying, “A few years earlier it might have been different, but now it was my turn to be king.” Tackle today’s workout and get your own crown.

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<div id="DPG" webReader="20.0204081633"><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-48.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-50.html">Next</a></h5><p>Six workouts—that's all that remains of the Blueprint trainer. If this were "Pumping Iron," you'd be down in Pretoria, South Africa, fighting off jetlag and trying to squeeze in workouts while sizing up your competition.</p><p>Why not take this opportunity to watch the landmark bodybuilding documentary one more time? Invite over your training partner, or perhaps just your family and friends who are wondering where you've been for the last two months. They know Arnold the movie star, politician, and public figure. But if they don't know Arnold the bodybuilder yet, it's time they get introduced.</p><h3 class="article-title">Watching Pumping Iron<br /><span class="exercise-note">Watch The Video - 3:48</span></h3><iframe width="560" height="315" src="//www.youtube.com/embed/bgOEpQZSCos" frameborder="0" allowfullscreen=""></iframe><p><a href="http://www.bodybuilding.com/store/arnold-schwarzenegger-series/blueprint-to-mass-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_stack_bannerbig-b.jpg" width="560" height="360" class="c8"/></a>
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Arnold Schwarzenegger Blueprint Trainer Day 49

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Six workouts—that’s all that remains of the Blueprint trainer. If this were “Pumping Iron,” you’d be down in Pretoria, South Africa, fighting off jetlag and trying to squeeze in workouts while sizing up your competition.

Why not take this opportunity to watch the landmark bodybuilding documentary one more time? Invite over your training partner, or perhaps just your family and friends who are wondering where you’ve been for the last two months. They know Arnold the movie star, politician, and public figure. But if they don’t know Arnold the bodybuilder yet, it’s time they get introduced.

Watching Pumping Iron
Watch The Video – 3:48

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Arnold Schwarzenegger Blueprint Trainer Day 48

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One often overlooked element of the 1960s and 70s era of bodybuilding is that it was the dawn of visible abs among the bodybuilding elite. Take a look at Bill Pearl when he was Mr. Universe in the early 1950s, and again when he was Mr. Universe in the late 1960s and early 1970s. In his later years, he had them. Take a look at Serge Nubret when he won Mr. Olympia unopposed in 1968—he had them. On the other hand, young Arnold, the powerlifter and aspiring bodybuilder, didn’t have them—not until he started training abs daily, anyway.

“Abs every day” is one of Arnold’s best-known training mantras, but it’s not his best-loved. It gets criticized by many, but for every one of these critics, another will say it works wonders. No matter where you ultimately come down on the debate, you can now speak from experience. Over the last seven weeks, you’ve experienced Arnold-style abs in the form of endless reps of decline sit-ups, leg raises, and today’s special, cable crunches. But don’t let the sheer volume lead you to neglect the most important part of the movement: the squeeze! Arnold was insistent that the peak contraction be held during each and every rep, particularly in the cable crunch.

This is the abdominal equivalent of a double biceps pose. Hit it hard enough to make you feel it tomorrow on your rest day.

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<div class="article-padding-content" webReader="34.0754716981"><div class="article-author-by-line"><span class="byline">by <a href="http://www.bodybuilding.com/fun/other.htm">Bodybuilding.com</a></span><span class="article-date">Apr 11, 2014</span></div><div id="DPG" webReader="26.7187066975"><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-46.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-48.html">Next</a></h5><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_day47_graphics-1.jpg" width="293" height="314" border="0" class="float-right c8"/><p>There's one classic Arnold technique that hasn't been mentioned so far in this blueprint program, which is isotension training. You probably know it by another name: flexing. It's not here because it's difficult to quantify the way that Arnold did it. It was simply a constant presence in his workouts. He recommended flexing during rest periods, after training, and of course, he spent plenty of time doing it during posing and competition. For him, this was performance practice, but it was also a crucial component of having mastery of his body and maintaining the mind-muscle connection.</p><p>"It isn't enough to have big muscles; you have to be able to control them as well, and that's something you have to learn," he wrote in "The Encyclopedia of Modern Bodybuilding." "A bodybuilder who poses and flexes in the gym, watching himself in the mirror, is engaged in a very important part of his workout."</p><p>Range of motion, heavy weight, and progression are crucial. They always have been and always will be. But don't forget about the power of pure, unadulterated tension!</p><div id="meal-plan-table"><ul webReader="1.49045801527"><li class="c6" webReader="7">
<p><strong>Technique: 1-10 Method</strong><br />After 1-2 warm-up sets, choose a weight that you're only able to lift for 1 rep. After you perform that 1 rep, take just enough weight off to perform 2 reps. From there, do the same for 3 reps and 4 reps, going all the way up to 10 reps. This is brutal because you take no rest between sets. The only rest you get is when you're unloading the weights. I loved this technique, and it's a total shock to the muscle.</p>
<br /></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('standing-barbell-press-behind-neck')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/381/Male/t/381_1.jpg" alt="Standing Barbell Press Behind Neck" width="53" height="53"/></a> <a href="javascript:pop('standing-barbell-press-behind-neck')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/381/Male/t/381_2.jpg" alt="Standing Barbell Press Behind Neck" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-barbell-press-behind-neck')">Standing Barbell Press Behind Neck</a></strong><br />10 sets of 4 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Male/t/82_1.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Male/t/82_2.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('arnold-dumbbell-press')">Arnold Press</a></strong><br />5 sets of 8 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Male/t/373_1.jpg" alt="Side Lateral Raise" width="53" height="53"/></a> <a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Male/t/373_2.jpg" alt="Side Lateral Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('side-lateral-raise')">Lateral Raises</a></strong><br />5 sets of 8 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('standing-dumbbell-upright-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/368/Male/t/368_1.jpg" alt="Standing Dumbbell Upright Row" width="53" height="53"/></a> <a href="javascript:pop('standing-dumbbell-upright-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/368/Male/t/368_2.jpg" alt="Standing Dumbbell Upright Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-dumbbell-upright-row')">Dumbbell Upright Rows</a></strong><br />5 sets of 6 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('seated-bent-over-rear-delt-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/377/Male/t/377_1.jpg" alt="Seated Bent-Over Rear Delt Raise" width="53" height="53"/></a> <a href="javascript:pop('seated-bent-over-rear-delt-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/377/Male/t/377_2.jpg" alt="Seated Bent-Over Rear Delt Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-bent-over-rear-delt-raise')">Bent-Over Rear Delt Flyes</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_1.jpg" alt="Barbell Curl" width="53" height="53"/></a> <a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_2.jpg" alt="Barbell Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-curl')">Barbell Curls</a></strong><br />5 sets of 8 reps then 3 sets of 5 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('concentration-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/136/Male/t/136_1.jpg" alt="Concentration Curls" width="53" height="53"/></a> <a href="javascript:pop('concentration-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/136/Male/t/136_2.jpg" alt="Concentration Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('concentration-curls')">Concentration Curls</a></strong><br />5 sets of 6 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('seated-dumbbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/201/Male/t/201_1.jpg" alt="Seated Dumbbell Curl" width="53" height="53"/></a> <a href="javascript:pop('seated-dumbbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/201/Male/t/201_2.jpg" alt="Seated Dumbbell Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-dumbbell-curl')">Seated Dumbbell Curls</a></strong><br />5 sets of 6 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('close-grip-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_1.jpg" alt="Close-Grip Barbell Bench Press" width="53" height="53"/></a> <a href="javascript:pop('close-grip-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_2.jpg" alt="Close-Grip Barbell Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('close-grip-barbell-bench-press')">Close-Grip Bench Press</a></strong><br />Use the 1-10 method</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_1.jpg" alt="Triceps Pushdown" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_2.jpg" alt="Triceps Pushdown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown')">Triceps Pushdowns</a></strong><br />5 sets of 15 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('body-tricep-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1291/Male/t/1291_1.jpg" alt="Body Tricep Press" width="53" height="53"/></a> <a href="javascript:pop('body-tricep-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1291/Male/t/1291_2.jpg" alt="Body Tricep Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('body-tricep-press')">Bodyweight Skullcrushers</a></strong><br />5 sets of 15 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('palms-up-barbell-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/390/Male/t/390_1.jpg" alt="Palms-Up Barbell Wrist Curl Over A Bench" width="53" height="53"/></a> <a href="javascript:pop('palms-up-barbell-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/390/Male/t/390_2.jpg" alt="Palms-Up Barbell Wrist Curl Over A Bench" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('palms-up-barbell-wrist-curl-over-a-bench')">Wrist Curls</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('palms-down-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/2/Male/t/2_1.jpg" alt="Palms-Down Wrist Curl Over A Bench" width="53" height="53"/></a> <a href="javascript:pop('palms-down-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/2/Male/t/2_2.jpg" alt="Palms-Down Wrist Curl Over A Bench" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('palms-down-wrist-curl-over-a-bench')">Reverse Wrist Curls</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('sit-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/217/Male/t/217_1.jpg" alt="Sit-Up" width="53" height="53"/></a> <a href="javascript:pop('sit-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/217/Male/t/217_2.jpg" alt="Sit-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('sit-up')">Decline Sit-Ups</a> (shown regular)</strong><br />5 sets of 25 reps</span></li>
</ul></div><br /><a href="http://www.bodybuilding.com/store/arnold-schwarzenegger-series/blueprint-to-mass-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_stack_bannerbig-b.jpg" width="560" height="360" class="c10"/></a><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-46.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-48.html">Next</a></h5><br class="c11"/></div><div class="padded-content article-content mod-article-related-articles" id="article-related-articles"><h4 class="article-section-header">Related Articles</h4><div class="gray-gradient-box-with-border no-top-border"><ul class="related-article-list"><li class="first-related-article"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-mass-training.html">Arnold Schwarzenegger Blueprint Trainer: Mass Training Overview</a></li>
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Arnold Schwarzenegger Blueprint Trainer Day 47

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There’s one classic Arnold technique that hasn’t been mentioned so far in this blueprint program, which is isotension training. You probably know it by another name: flexing. It’s not here because it’s difficult to quantify the way that Arnold did it. It was simply a constant presence in his workouts. He recommended flexing during rest periods, after training, and of course, he spent plenty of time doing it during posing and competition. For him, this was performance practice, but it was also a crucial component of having mastery of his body and maintaining the mind-muscle connection.

“It isn’t enough to have big muscles; you have to be able to control them as well, and that’s something you have to learn,” he wrote in “The Encyclopedia of Modern Bodybuilding.” “A bodybuilder who poses and flexes in the gym, watching himself in the mirror, is engaged in a very important part of his workout.”

Range of motion, heavy weight, and progression are crucial. They always have been and always will be. But don’t forget about the power of pure, unadulterated tension!

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Arnold Schwarzenegger Blueprint Trainer Day 47

Posted in Bodybuilding, Diets, Exercises, Nutrition, Uncategorized, Warm upComments Off on Arnold Schwarzenegger Blueprint Trainer Day 47

<div id="DPG" webReader="15"><p>You probably know your height, weight, body fat, 1RM, and the circumference of every muscle group you could figure out how wrap a tape measure around. But do you know your fitness personality type? Take this five-minute test and see where you fit in on the Rewired fitness scale! Once you know your unique fitness hurdles, you can transform your weaknesses into strengths and get fit for life.</p><h3 class="article-title">Rewired Promo<br /><span class="exercise-note">Watch The Trailer - 01:00</span></h3><br /><div class="quiz-container"><div class="quiz-question" id="Q1" webReader="7"></div><div class="quiz-question next1 c14" id="Q2" webReader="7.5"></div><div class="quiz-question next2 c14" id="Q3" webReader="7.5"></div><div class="quiz-question next3 c14" id="Q4" webReader="10.5"></div><div class="quiz-question next4 c14" id="Q5" webReader="8.5"></div><div class="quiz-question next5 c14" id="Q6" webReader="8.5"></div><div class="quiz-question next6 c14" id="Q7" webReader="8"></div><div class="quiz-question next7 c14" id="Q8" webReader="8"></div><div class="quiz-question next8 c14" id="Q9" webReader="9"></div><div class="quiz-question next9 c14" id="Q10" webReader="8"></div><div class="quiz-question next10 c14" id="Q11" webReader="7.5"></div><div class="quiz-question next11 c14" id="Q12" webReader="8.5"></div><div class="quiz-question next12 c14" id="Q13" webReader="8.5"></div><div class="quiz-question next13 c14" id="Q14" webReader="9.5"></div><div class="quiz-question next14 c14" id="Q15" webReader="9"></div><div class="quiz-question next15 c14" id="Q16" webReader="10.5"></div><div class="quiz-question next16 c14" id="Q17" webReader="9"></div><div class="quiz-question next17 c14" id="Q18" webReader="9"></div><div class="quiz-question next18 c14" id="Q19" webReader="8.5"></div><div class="quiz-question next19 c14" id="Q20" webReader="10"></div><p>
<h3 class="article-title c13">Calculating Now...</h3>
</p></div><h4>Share This Test</h4></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="40.8497652582"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="6.67484662577"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/james-grage.html">James Grage</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/james-grage.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">James Grage is the Co-Founder and Vice President of BPI Sports. He started training at age 15 and built an impressive body for sports.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/james-grage.html"><img src="images/2014/writer-james-grage-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/james-grage.html#articles" class="bold-type">View All Articles By This Author</a></li>
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Rewired Fitness Personality Test

You probably know your height, weight, body fat, 1RM, and the circumference of every muscle group you could figure out how wrap a tape measure around. But do you know your fitness personality type? Take this five-minute test and see where you fit in on the Rewired fitness scale! Once you know your unique fitness hurdles, you can transform your weaknesses into strengths and get fit for life.

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James Grage is the Co-Founder and Vice President of BPI Sports. He started training at age 15 and built an impressive body for sports.

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Rewired Fitness Personality Test

Posted in Bodybuilding, Diets, Exercises, Nutrition, Uncategorized, Weight TrainingComments Off on Rewired Fitness Personality Test

<div class="article-padding-content" webReader="44.1444875599"><div class="article-author-by-line"><span class="byline">by <a href="http://www.bodybuilding.com/fun/cassie-smith.html">Cassie Smith</a></span><span class="article-date">Apr 09, 2014</span></div><div id="DPG" webReader="44.2337259764"><p>Because there is always new research and information regarding physique building and fitness, Jim likes to test nutrition and supplementation variables on himself. Through his years of research and self-testing, Jim knows exactly which macros will produce the best results. Here's his nutrition regimen!</p><h4>Jim Stoppani, PhD, Fitness 360<br /><span class="exercise-note">Watch The Video - 17:54</span></h4><h3 class="article-title">Applied Science</h3><p>"Overall, my nutrition philosophy is high protein," says Jim. "Muscle is made out of protein. In order to build muscle, you have to eat more protein. When you eat so much protein, you can eat fewer carbohydrates because the protein is also providing energy."</p><p>Jim bases much of his diet plan from favorable research findings. For example: "Research has shown that people who eat whole eggs (at least three yolks per day) gain more muscle and strength than people who are eating just the whites." Jim also eats beef once per day for its muscle-building benefits and salmon for the uber-important omega-3 fatty acids.</p><img src="images/2014/fit-360-jim-stoppani-graphics-nutrition-1.jpg" width="560" height="424" border="0"/><p>"'In order to build muscle, you have to eat more protein. When you eat so much protein, you can eat fewer carbohydrates because the protein is also providing energy.'"</p><p>He's also a Greek yogurt fan: "It has high casein content, which is a slow-digesting protein. I like to mix a cup of Greek yogurt with a scoop of whey protein. It tastes like pudding, and you're getting fast-absorbing protein and slow-absorbing protein at the same time which helps extend your anabolic effect so you can build muscle better."</p><p>As for carbs, "I give myself a high carb day once per week," he says, "which keeps my metabolic rate up and allows me to eat foods that I might be craving. It's a fairly consistent diet year round. I like to eat frequently; I get protein every few hours so I can avoid protein breakdown."</p><p>Bodybuilding diets can be monotonous, so Jim finds creative ways to make food taste better. "I use a lot of fresh spices like garlic, basil, and things like that," he says.</p><h3 class="article-title">Jim's Meal Plan</h3><div id="meal-plan-table"><ul><li class="rowBgColor c12"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/protein-powder_50.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/protein-powder.html">Protein Powder</a></strong><br />1 scoop</span></li>
<li class="c10">
<h6>Scramble:</h6>
</li>
<li class="rowBorderColor c12"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-eggs.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1123')">Eggs</a></strong><br />3 large whole eggs</span></li>
<li class="rowBgColor c12"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-broccoli.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11090')">Chopped Broccoli</a></strong><br />1 cup</span></li>
<li class="rowBorderColor c12"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/cheese_50.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1168')">Low-fat Shredded Cheese</a></strong><br />1/4 cup</span></li>
<li class="rowBgColor c12"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/oliveoil_50.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('4053')">Olive Oil</a></strong><br />1 tsp</span></li>
</ul><ul><li class="rowBorderColor c12"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2014/pre-jym_50.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/jym/pre-jym.html">Pre JYM</a></strong><br />1 scoop</span></li>
<li class="rowBgColor c12"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/protein-powder_50.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/protein-powder.html">Protein Powder</a></strong><br />3 scoops</span></li>
</ul><ul><li class="rowBorderColor c12"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2014/post-jym_50.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/jym/post-jym.html">Post JYM</a></strong><br />1 dose</span></li>
</ul><ul><li class="rowBgColor c12"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/shrimp_50.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('15149')">Shrimp</a></strong><br />8 oz</span></li>
<li class="rowBorderColor c12"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/stirfry_50.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong>Stir-fry Vegetables</strong><br />2 cups</span></li>
<li class="rowBgColor c12"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/oliveoil_50.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('4053')">Olive Oil</a></strong><br />1 tsp</span></li>
</ul><ul><li class="rowBorderColor c12"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/beeftenderloin_50.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('13291')">Sirloin Steak</a></strong><br />10 oz</span></li>
<li class="rowBgColor c12"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2013/sweet-potato_50.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11507')">Sweet Potato</a></strong><br />1 medium sweet potato</span></li>
<li class="rowBorderColor c12"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/salad_50.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('21052')">Mixed Green Salad</a></strong><br />2 cups</span></li>
<li class="rowBgColor c12"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/oliveoil_50.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('4053')">Olive Oil</a></strong><br />1-2 tbsp</span></li>
<li class="rowBorderColor c12"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/food/red-wine-vinegar.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('2048')">Red Wine Vinegar Dressing</a></strong><br />1-2 tbsp</span></li>
</ul><ul><li class="rowBgColor c12"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-salmon.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('15076')">Smoked Salmon</a></strong><br />4 oz</span></li>
<li class="rowBorderColor c12"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/stringcheese_50.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1168')">Light String Cheese</a></strong><br />2 sticks</span></li>
</ul><ul><li class="rowBgColor c12"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/yogurt_50.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong>Greek Yogurt (reduced fat)</strong><br />8 oz</span></li>
<li class="rowBorderColor c13"><span class="mpt-images c11"><img src="http://www.bodybuilding.com/fun/images/2011/protein-powder_50.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/protein-powder.html">Protein Powder</a></strong><br />1 scoop</span></li>
</ul></div><p><a href="http://www.bodybuilding.com/store/jym.html"><img src="images/2014/jym-sup-banner.jpg" width="560" height="144"/></a></p><div class="c14"><strong>[ <a href="http://www.bodybuilding.com/fun/fitness-360-jim-stoppani-phd-body-by-science.html">Jim Stoppani Fitness 360 Main Page</a> ]</strong></div><br class="c15"/><h3 class="article-title">Recommended For You</h3><div class="c18" webReader="5.13333333333"><a href="http://www.bodybuilding.com/fun/death-by-protein-debunking-protein-is-as-bad-as-smoking-study.html"><img src="http://www.bodybuilding.com/fun/images/2014/death-by-protein_smallbox.jpg" alt="" width="200" height="114"/></a><div class="c17" webReader="6.6"><h4 class="c16"><a href="http://www.bodybuilding.com/fun/death-by-protein-debunking-protein-is-as-bad-as-smoking-study.html">DEATH BY PROTEIN: DEBUNKING THE 'PROTEIN IS AS BAD AS SMOKING' STUDY</a></h4><p style="display: inline;" class="webReader-styled">
A new study says that a high-protein diet will kill you, but boatloads of carbs are fine. Sound suspect? You're right. Jim Stoppani goes behind the headlines to bring you the real story!</p></div></div><div class="c18" webReader="5.40086206897"><a href="http://www.bodybuilding.com/fun/ask-the-supplement-guru-when-should-i-take-creatine.html"><img src="http://www.bodybuilding.com/fun/images/2013/ask-the-supplement-guru-when-should-i-take-creatine-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c17" webReader="6.94396551724"><h4 class="c16"><a href="http://www.bodybuilding.com/fun/ask-the-supplement-guru-when-should-i-take-creatine.html">ASK THE SUPPLEMENT GURU: WHEN SHOULD I TAKE CREATINE?</a></h4><p style="display: inline;" class="webReader-styled">
Creatine is here to stay, but gym-goers continue to bicker over the best way to take it. You'd better believe that Jim Stoppani has an opinion on this pressing supplement debate!</p></div></div><div class="c18" webReader="6.53571428571"><a href="http://www.bodybuilding.com/fun/jim-stoppani-six-week-shortcut-to-shred.html"><img src="http://www.bodybuilding.com/fun/images/2013/jim-stoppani-six-week-shortcut-to-shred-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c17" webReader="8.98660714286"><h4 class="c16"><a href="http://www.bodybuilding.com/fun/jim-stoppani-six-week-shortcut-to-shred.html">JIM STOPPANI'S SIX-WEEK SHORTCUT TO SHRED</a></h4><p style="display: inline;" class="webReader-styled">
Get ready to burn fat, build muscle, boost strength, and get absolutely shredded in only six weeks. Get ready to achieve the best shape of your life. Get ready for Shortcut to Shred.</p></div></div></div><div class="padded-content article-content mod-article-related-articles" id="article-related-articles"><h4 class="article-section-header">Related Articles</h4><div class="gray-gradient-box-with-border no-top-border"><ul class="related-article-list"><li class="first-related-article"><a href="http://www.bodybuilding.com/fun/5-big-fat-6-pack-ab-lies-14-ways-to-beat-belly-fat.htm">5 Big Fat Six-Pack Abs Lies & 14 Surefire Ways To Beat The Belly Fat!</a></li>
<li><a href="http://www.bodybuilding.com/fun/top-6-fat-burning-super-foods.htm">The Top 6 Fat Burning Super Foods!</a></li>
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</ul></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="40.2019230769"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="6.58227848101"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/cassie-smith.html">Cassie Smith</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/cassie-smith.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Cassie Smith is a writer/editor for Bodybuilding.com and former professor & college athlete. Find out more about her right here.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/cassie-smith.html"><img src="images/2013/writer-cassie-smith-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/cassie-smith.html#articles" class="bold-type">View All Articles By This Author</a></li>
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Fitness 360: Jim Stoppani, PhD, Nutrition Program

Because there is always new research and information regarding physique building and fitness, Jim likes to test nutrition and supplementation variables on himself. Through his years of research and self-testing, Jim knows exactly which macros will produce the best results. Here’s his nutrition regimen!

Jim Stoppani, PhD, Fitness 360
Watch The Video – 17:54

Applied Science

“Overall, my nutrition philosophy is high protein,” says Jim. “Muscle is made out of protein. In order to build muscle, you have to eat more protein. When you eat so much protein, you can eat fewer carbohydrates because the protein is also providing energy.”

Jim bases much of his diet plan from favorable research findings. For example: “Research has shown that people who eat whole eggs (at least three yolks per day) gain more muscle and strength than people who are eating just the whites.” Jim also eats beef once per day for its muscle-building benefits and salmon for the uber-important omega-3 fatty acids.

“‘In order to build muscle, you have to eat more protein. When you eat so much protein, you can eat fewer carbohydrates because the protein is also providing energy.'”

He’s also a Greek yogurt fan: “It has high casein content, which is a slow-digesting protein. I like to mix a cup of Greek yogurt with a scoop of whey protein. It tastes like pudding, and you’re getting fast-absorbing protein and slow-absorbing protein at the same time which helps extend your anabolic effect so you can build muscle better.”

As for carbs, “I give myself a high carb day once per week,” he says, “which keeps my metabolic rate up and allows me to eat foods that I might be craving. It’s a fairly consistent diet year round. I like to eat frequently; I get protein every few hours so I can avoid protein breakdown.”

Bodybuilding diets can be monotonous, so Jim finds creative ways to make food taste better. “I use a lot of fresh spices like garlic, basil, and things like that,” he says.

Jim’s Meal Plan


Recommended For You

DEATH BY PROTEIN: DEBUNKING THE ‘PROTEIN IS AS BAD AS SMOKING’ STUDY

A new study says that a high-protein diet will kill you, but boatloads of carbs are fine. Sound suspect? You’re right. Jim Stoppani goes behind the headlines to bring you the real story!

ASK THE SUPPLEMENT GURU: WHEN SHOULD I TAKE CREATINE?

Creatine is here to stay, but gym-goers continue to bicker over the best way to take it. You’d better believe that Jim Stoppani has an opinion on this pressing supplement debate!

JIM STOPPANI’S SIX-WEEK SHORTCUT TO SHRED

Get ready to burn fat, build muscle, boost strength, and get absolutely shredded in only six weeks. Get ready to achieve the best shape of your life. Get ready for Shortcut to Shred.

Related Articles

About The Author

Cassie Smith is a writer/editor for Bodybuilding.com and former professor & college athlete. Find out more about her right here.

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Arnold Schwarzenegger Blueprint Trainer Day 45

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One of many memorable training scenes in “Pumping Iron” is when Arnold and Ed Corney trade off sets of heavy squats, adding weight and reps for what seems like an eternity. Arnold pushes through placidly, while Corney grunts and roars in pain. He seems ready to break, but Arnold prods and goads him to continue.

Arnold and Ed Corney
Watch The Video – 2:03

“It was just awesome,” Corney recalled of the workout in an interview with Bodybuilding.com in 2008. “We were doing 15 reps. We started at 135, put a quarter on and did 15 more reps, a quarter off and another 45 on, 15 more reps, another quarter on. We just kept going until we got to 315, 345. Now we are doing 5 sets of 15. Your legs are like rubber.

“I got 13 and he said, ‘Come on, Eddie. Time to get serious now. Two more, no matter what.’ He pissed me off, and that’s when I said, ‘God damn!’ You know how an automobile responds when it goes uphill: that chug, chug, chug slowing down. And that is exactly what I did. You do or you don’t. I did.”

Arnold was insistent, both in the film and throughout his career, that the last few reps beyond “the pain barrier” were where muscle growth really happened, and where champions were made. Corney would go on to earn second place in the under 200 in Pretoria that year, losing only to Franco Columbu, another of Arnold’s training partners. Gold’s Gym once again set the standard for the rest of the world to follow.

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