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Image bianca.jpg

Fitness model healthy food swaps

Fitness website founder and model  //  Sporteluxe.com and biancacheah.com.au

“I eat a high-protein, low-carb diet. I don’t eat dairy foods like milk, cheese and yoghurt. Chicken and fish are my top protein picks and with them I always eat plenty of fresh vegetables – particularly the vegies in season as they are grown more naturally. I eat very little sugar and minimise intake of carbs as they make me feel bloated and lethargic.

I avoid processed foods, which really make me feel hungover. Vegies are on high rotation in my diet; the fresher the meal, the better I feel. I feel good knowing I’ve nourished my body with a huge vitamin boost, but I also believe it’s really important to allow yourself treats in moderation, otherwise abstaining can lead to binge eating. I like to snack on chocolate-covered goji berries, which are full of antioxidants.”

Cow’s milk 

»

Lactose-free almond or soy milk

Green vegies 

»

Green juices (broccoli, broccolini, spinach, cucumber)

Sugar 

»

Honey

Dried fruit  

»

Fresh fruit

White carbs 

»

Quinoa, brown rice, sweet potato

Bland food 

»

Flavoursome food (spices)

Fruit juices

»

Water

Wine

»

Biodynamic and organic red wine

Pasta

»

Steamed broccolini

Milk chocolate

»

Chocolate-covered goji berries

 

Sophie Guidolin

sophie

fitness blogger  //  sophieguidolin.com.au

“I overhauled most of my habits, which meant I cut back on sugar, reduced my intake of carbs, started avoiding processed foods, reduced my intake of preservatives, colours and additives, added more lean protein, reduced my intake of dairy foods and ate a bigger variety of vegetables.”

Liquid kilojoules (cordial, soda, milk)

»

Water

Brownies

»

Protein brownies

Flour pancakes

»

Quinoa pancakes

Cake

»

Low-carb cake (e.g. coconut flour)

White rice

»

Couscous

 

Emily Skye 

emilyskye

Fitness model  //  emilyskye.com

Taken from –

Fitness model healthy food swaps

Posted in Bodybuilding, Health Issues, Nutrition, Personal Fitness Training, Sports nutrition, Weight lossComments Off on Fitness model healthy food swaps

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Skinny To Strong: Karina Baymiller’s Complete Fitness Journey

In the fitness community, I’m most often recognized because of my big weight-loss transformation. I went from 185 pounds to a little less than 130 pounds. It took me a few years to get to my lowest weight, but I followed the motto that slow and steady wins the race and I never gave up. I know it was this attitude that helped me place second the 2013 Bodybuilding.com BodySpace Spokesmodel Competition.

Sometimes, I look back and can’t believe how far I’ve come. I don’t even remember the girl who had never stepped foot in a gym and gorged on pizza, chips, and ramen all day.

But I’ve decided my transformation work is not yet done—in fact, it’s only just begun! I’m on a second transformation journey, and this time I’m putting my happiness and my health first. I’m transforming my body from skinny to strong, and my mind from unhealthy to happy.

Before

After

Why I Decided to Change … Again

Believe it or not, when I weighed 185 pounds, I was one confident girl. I loved my body and never thought of myself as fat. I was who I was and that was that. I wasn’t defined by my body’s appearance. But that self-confidence changed the moment I decided I should lose weight. It seemed as though the more weight I lost, the more self-conscious about my appearance I became. I reached every weight-related goal I had set for myself, and yet I was never good enough.

At 125 pounds and with barely enough body fat to function, I competed for the first (and last) time with anxiety that I was “too fat” to be on stage. I had become so progressively wrapped up in numbers and body fat percentages over the few short years of dieting, that I was mentally destroyed.

I also noticed that my training started to suffer. I first began working out to be healthy and because I loved the way it made me feel, but I had lost sight of those reasons. I trained to burn calories and stay as thin as possible. If I didn’t burn enough calories according to my heart rate monitor—which was never accurate anyway—my mood was ruined. More often than not, I would make myself go back to the gym later to do HIIT or run. I started to hate outdoor runs because I was forcing myself to do them. I allowed my training to control me. I stopped doing the things I enjoyed in exchange for doing whatever it took to stay thin.

Along with a severely distorted body image and training that was running me into the ground, my relationship with food started to become extremely disordered. Gone were the days of using food for fuel. If my food wasn’t weighed out to the gram and if I didn’t prepare it myself, I refused to eat it. There were days that I had full-blown anxiety attacks because I couldn’t log something in MyFitnessPal.

“If I didn’t burn enough calories according to my heart rate monitor—which was never accurate anyway—my mood was ruined. More often than not, I would make myself go back to the gym later to do HIIT or run.”

I began taking hours of my day to try to configure my food so I would hit my macros just perfectly. If I didn’t, another anxiety attack would ensue. To say I was obsessed is an understatement. I restricted myself with calories, types of foods, and situations. God forbid I would eat a cookie!

I felt like I was drowning, like I was just barely holding my head above water. Everything I had loved so much in the beginning—the healthy eating, the workouts, my body—now had complete control of my life. They were no longer positives. They had become negatives, weighing me down with each passing day. I knew I had to change. It was only a matter of time before I broke down completely.

That’s when I decided I wanted to find strength.

Letting Go

The first thing I had to change was my mindset. I had to let go of the unhealthy habits that were slowly suffocating me. My negative body image was, and still is to this day, the hardest thing to let go of. I found it much easier to allow for self-hate than to find self-love. Sadly, I think this is true for many people. But I had to let go.

I had to let go of having visible abs 24/7. I had to let go of desperately trying to maintain 12 percent body fat. I had to let go of the number on the scale. Most importantly, I had to let go of the idea that I would only be happy if I was lean. I wanted to be happy when I looked in the mirror, and I knew it wouldn’t come from a certain size. It had to come from letting go and loving myself no matter what.

“I’m proud of the person I’ve become and the changes I’ve made.”

I still remind myself of where I started. That girl sitting on her ass eating ramen all day is 180 degrees from where I am today, and she always will be. I’m proud of the person I’ve become and the changes I’ve made. Whether I stay the size that I am now or gain or lose a few pounds, I love who I am. My worth is no longer based on what the scale says in the morning.

I don’t have “fat days” or “fluffy days” anymore, because quite frankly, I don’t care. I refuse to let something like three pounds of water destroy my day. I know now that I’m healthier than I ever was at 130 pounds. My hormones aren’t out of whack, I’m not moody or depressed, I don’t have random headaches, I’m not constantly fatigued, and I don’t feel weak.

Unfortunately, there’s a widespread belief that equates health to six-pack abs. This might be true for some people, but for the majority it’s not. I can lift more, sprint faster, and am healthier now than I ever was. There is beauty in strength. I don’t just say it, I know it.

Letting Go

I wanted my fire for exercise to burn like it did when I first started lifting, so I let go of the forced daily runs and extra HIIT sessions to “make up” for calories. I began to utilize conditioning work 1-2 times per week instead. I added back my short outdoor runs, but much more infrequently, and never because I felt pressure to burn a certain number of calories. I threw my heart monitor away.

I also discovered powerlifting. When I finally dropped the light-weight, high-rep stuff I was doing to stay thin, I started following Wendler’s 5-3-1 program and quickly fell in love. My strength skyrocketed, and when I decided I wanted to take my training to the next level, I signed with The Strength Guys. Now, the spark is back when I’m in the gym. I feel the fire again.

Squat

Strength Training Program

I follow an intense, block-periodization powerlifting program created by my coach, Jon Stewart. It’s high volume, tailored to correct my weaknesses, and uses movements and load intensities built for progression. I’m on six-week cycles of five-day splits. I have one day of light conditioning and one day of complete rest. Mobility is a vital component of my current program because my training pushes my body to its limits.

Each day and week I use different sets, reps, and weight with a specific rest time, exercise tempo, and rate of perceived exertion (RPE) to follow. Days one and three look on week three of my program.

  • Mobility TrainingMobility Training Mobility Training
    30-40 minutes

Mobility Training includes foam rolling the area to be trained, plus two or three dynamic stretches/movements the prepare the area for training.

Pause Squats have the lifter descending to the bottom position of the squat and freezing. The bottom position is held for three seconds, maintaining tightness in the muscles and correct technique, before returning to the starting position.

Compensatory Acceleration Training (C.A.T.)

is lifting sub-maximal loads with maximum force. For more details check

elitefts.com

.

  • Mobility TrainingMobility Training Mobility Training
    30-40 minutes

Mobility Training includes foam rolling the area to be trained, plus two or three dynamic stretches/movements the prepare the area for training.

Reset Deadlifts are performed the same as a standard deadlift, but the lifter will put the weight completely on the floor and reset their hip position between each rep.

Letting Go

The hardest physical aspect to change for me was my diet. I had developed such rigid views and habits around food that it was almost more of a struggle to let them go than it was to keep them. I packed away my food scale and deleted MyFitnessPal. I started incorporating foods that I hadn’t allowed myself to eat in years. I stopped restricting. I re-learned how to eat, not from a clock or scale, but from what my body was feeling.

At first I thought I would feel free without the calorie counting, stress, obsession, and anxiety, but I didn’t. I would take two steps forward and three steps back, wondering if I would ever be able to change. It took years to develop my disordered relationship with food, and I knew it wasn’t going to take a week to fix it. So, I trusted the process just as I always had, kept working at it, and didn’t give up.

Today, around 70-80 percent of the food I consume is healthy, nutrient-dense food that allows my body to perform at its optimal level. This includes things like lean proteins, organic dairy, fruits, vegetables, whole grains, legumes, nuts (and butters!), and seeds.

70-80 percent of the food I consume is healthy, nutrient-dense food like lean proteins, organic dairy, fruits, vegetables, whole grains, legumes, nuts (and butters!), and seeds.

The other 20-30 percent of food I consume is made up of things that I crave, or that I just plain want—no explanation or condition necessary. There is no special time, day, or place for these foods. I allow myself the freedom to eat them when I want them. Some days I’m at a 50/50 split, some days it’s 100/0, but on most days I stay right around 80/20. It all balances out.

I don’t restrict, I listen to my body’s needs and wants, and most important, I consume everything mindfully and in moderation. Through all of the extremes, I’ve found balance to be the key component in my physical and mental health. It’s also been the key to my happiness.

Sample Day

I don’t have a meal plan to follow because the foods and amounts I eat change on a daily basis. I don’t weigh or measure anything, so all quantities below are estimated. I don’t know my caloric intake or macro breakdown, but I would guess I’m somewhere in the neighborhood of 2,200-2,700 calories per day. Here is what I ate yesterday:

Greek Chicken Wrap

Final Thoughts

Throughout my second transformation, I’ve found myself spending more time with friends and family. They couldn’t care less what I look like—my abs make no difference to them. As long as I’m healthy and happy, they’re happy too.

It’s funny because these are the people I pulled away from when I started my downhill slide into disordered eating and thinking. I sheltered myself from everything that wasn’t fitness related, even friends and family. But when I finally let go of the obsession and the stress, I felt free.

During this second transformation, I found that the middle is where I want to be.

The fitness community is full of extremes. We work out until we can’t move. We eat diets of tilapia and broccoli. It takes a strong individual to endure what we put ourselves through. But during this second transformation, I found that the middle is where I want to be.

I want to be somewhere between the overweight college girl and the underweight girl on stage, somewhere between the girl who ate pop-tarts for every meal and the girl who ate lettuce for every meal, somewhere between the girl who never stepped foot into the gym and the girl who wouldn’t leave it until she’d burned enough calories. This middle spot is where I’m happy and strong. It’s where I found my balance.

Recommended For You

Fitness 360: Karina Baymiller, Petite Powerhouse

Karina Baymiller may have had 6-pack abs, but she wasn’t happy. Learn how she let go of her obsession with image and built a healthier, happier, stronger body and mind!

Perfect Legs: Karina Baymiller’s High-Rep Plyometric Leg Workout

Leg day is so nice, you better do it twice! I go heavy on legs early in the week and then finish them off with this powerful plyometric workout.

Body Transformation: Fitness Formula

Karina found out through relentless experimentation that good things come to those who are patient. She tried every plan in the book and perfected her own formula!

Originally posted here –

Skinny To Strong: Karina Baymiller’s Complete Fitness Journey

Posted in Bodybuilding, Diets, Exercises, Nutrition, Weight lossComments Off on Skinny To Strong: Karina Baymiller’s Complete Fitness Journey

Eating for Distance

A good training regime is, of course, essential for distance running.  But for real success on the endurance front, it is important to give your nutrition a long hard look. The longer you run, the more fuel your body needs. As a general rule, if you exercise at intensity beyond one-and-a-half hours, your body needs to replenish carbohydrates and electrolytes to maintain performance, says nutritionist Sarah OíNeill (sarahoneill.co.uk). And if you don’t consume the extra salt and sugar your body craves, you’re more susceptible to dehydration.

Continued: 

Eating for Distance

Posted in Diets, Exercises, Fitness Equipment, Health Issues, Nutrition, Sports nutrition, Weight lossComments Off on Eating for Distance

<div id="DPG" webReader="64.9858156028"><div class="side-bar" webReader="-17.2407407407"><div class="c10"><img src="http://www.bodybuilding.com/fun/images/2014/jeanpaul-larmony-amateur-vitals.jpg"/></div><h3 class="article-title c11">Vital Stats</h3><p><strong>Name:</strong> JeanPaul Larmony<br /><strong>Email:</strong> <a href="mailto:jlarmony101@gmail.com" title="jlarmony101@gmail.com">jlarmony101@gmai...</a> <strong>BodySpace:</strong> <a href="http://bodyspace.bodybuilding.com/JeanPaul10/" target="_blank">JeanPaul10</a><br /><strong>Location:</strong> Perth Amboy, NJ<br /><strong>Age:</strong> 18<br /><strong>Height:</strong> 6'0"<br /><strong>Weight:</strong> 178 lbs<br /><strong>Years Bodybuilding:</strong> 1</p></div><p>
<h3 class="article-title">QHow did your fitness journey begin?</h3>
</p><p>I started playing sports at a young age and exercised in the offseason to stay in shape. I eventually wrestled in high school and it quickly consumed me. I made varsity, most-improved wrestler, and co-captain. I reached my wrestling peak in high school, suffered a severe knee injury, and everything came crashing down.</p><p>After coming to my senses, I finally met with an athletic trainer and doctor who delivered news I refused to believe. After fighting through my injury for three months and refusing to sit out, I shattered my patellar tendon in my right knee and slightly tore my ACL. I went through a complex surgery and received news that I might not be able to partake in physical activity again.</p><a href="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-jeanpaul-larmony-wrestles-with-weights-1.jpg"><img class="float-left c12" src="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-jeanpaul-larmony-wrestles-with-weights-1sm.jpg" width="240" height="276" border="0"/></a><p>After surgery, I was on bed rest for months and missed a school year. Home school was horrible. Being dormant wasn't for me. The pain was horrible even with the medication and endless physical therapy. I eventually improved after what felt like two lifetimes and was cleared to move again.</p><p>I lost lots of weight and my left leg was stronger because I lugged a metal brace around for so long, which made my legs disproportionate. I was disappointed with my physical image and my spirits were low. Until then, I only went to the gym for sport purposes but never tried to build muscle and focus on fitness. I signed up for the gym soon after and became addicted.</p><h3 class="article-title">What workout regimen delivered the best results?</h3><div id="meal-plan-table"><ul><li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('barbell-full-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/64/Male/t/64_1.jpg" alt="Squats" width="53" height="53"/></a> <a href="javascript:pop('barbell-full-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/64/Male/t/64_2.jpg" alt="Squats" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-full-squat')">Squats</a></strong><br />5 sets of 15-20 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_1.jpg" alt="Leg Press" width="53" height="53"/></a> <a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_2.jpg" alt="Leg Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-press')">Leg Press</a></strong><br />8 sets of 15-20, 15-20, 10-20, 3-5, 8-15, 15-20, 10-20, and 15-20 reps</span></li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('barbell-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/41/Male/t/41_1.jpg" alt="Smith Machine Lunges" width="53" height="53"/></a> <a href="javascript:pop('barbell-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/41/Male/t/41_2.jpg" alt="Smith Machine Lunges" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-lunge')">Smith Machine Lunges</a> (shown with barbell)</strong><br />3 sets of 15 reps each leg</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('single-leg-leg-extension')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1091/Male/t/1091_1.jpg" alt="xxxnamexxx" width="53" height="53"/></a> <a href="javascript:pop('single-leg-leg-extension')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1091/Male/t/1091_2.jpg" alt="xxxnamexxx" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('single-leg-leg-extension')">Single-Leg Extensions</a></strong><br />4 sets of 20 reps each leg</span></li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('lying-leg-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Male/t/52_1.jpg" alt="Lying Leg Curls" width="53" height="53"/></a> <a href="javascript:pop('lying-leg-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Male/t/52_2.jpg" alt="Lying Leg Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-leg-curls')">Lying Leg Curls</a></strong><br />8 sets of 15-20, 15-20, 10-20, 3-5, 8-15, 15-20, 10-20, and 15-20 reps</span></li>
</ul><ul><li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('bent-arm-dumbbell-pullover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/40/Male/t/40_1.jpg" alt="Dumbbell Pull-Overs" width="53" height="53"/></a> <a href="javascript:pop('bent-arm-dumbbell-pullover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/40/Male/t/40_2.jpg" alt="Dumbbell Pull-Overs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-arm-dumbbell-pullover')">Dumbbell Pull-Overs</a></strong><br />4 sets of 15-20 reps</span></li>
<li class="rowBgColor c13"><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="Bench Press" 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="Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-bench-press-medium-grip')">Bench Press</a></strong><br />5 sets of 10-15 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_1.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_2.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-press')">Incline Dumbbell Press</a></strong><br />4 sets of 15-20 reps</span></li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('low-cable-crossover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1621/Male/t/1621_1.jpg" alt="Low Cable Flyes" width="53" height="53"/></a> <a href="javascript:pop('low-cable-crossover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1621/Male/t/1621_2.jpg" alt="Low Cable Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('low-cable-crossover')">Low Cable Flyes</a></strong><br />4 sets of 15-20 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Male/t/38_1.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Male/t/38_2.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-flyes')">Incline Dumbbell Flyes</a></strong><br />4 sets of 10-15 reps</span></li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('flat-bench-cable-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/162/Male/t/162_1.jpg" alt="Cable Flyes" width="53" height="53"/></a> <a href="javascript:pop('flat-bench-cable-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/162/Male/t/162_2.jpg" alt="Cable Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('flat-bench-cable-flyes')">Cable Flyes</a></strong><br />5 sets of 10-15 reps, 1 dropset to failure</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('pushups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/70/Male/t/70_1.jpg" alt="Push-Ups" width="53" height="53"/></a> <a href="javascript:pop('pushups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/70/Male/t/70_2.jpg" alt="Push-Ups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pushups')">Push-Ups</a></strong><br />100 reps</span></li>
</ul><ul><li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Male/t/46_1.jpg" alt="Wide-Grip Pull-Ups" width="53" height="53"/></a> <a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Male/t/46_2.jpg" alt="Wide-Grip Pull-Ups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pullups')">Wide-Grip Pull-Ups</a></strong><br />5 sets of 10-15 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_1.jpg" alt="Cable Rows" width="53" height="53"/></a> <a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_2.jpg" alt="Cable Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-cable-rows')">Cable Rows</a></strong><br />8 sets of 15-20, 15-20, 10-20, 3-5, 8-15, 15-20, 10-20, and 15-20 reps</span></li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Deadlift</a></strong><br />5 sets of 10-15 reps</span></li>
<li class="rowBorderColor c13"><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="Barbell Rows" 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="Barbell Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-barbell-row')">Barbell Rows</a></strong><br />5 sets of 10-15 reps</span></li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_1.jpg" alt="Lat Pull-Downs" width="53" height="53"/></a> <a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_2.jpg" alt="Lat Pull-Downs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('wide-grip-lat-pulldown')">Lat Pull-Downs</a></strong><br />8 sets of 15-20, 15-20, 10-20, 3-5, 8-15, 15-20, 10-20, and 15-20 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_1.jpg" alt="Close-Grip Cable Rows" width="53" height="53"/></a> <a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_2.jpg" alt="Close-Grip Cable Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-cable-rows')">Close-Grip Cable Rows</a></strong><br />8 sets of 15-20, 15-20, 10-20, 3-5, 8-15, 15-20, 10-20, and 15-20 reps</span></li>
</ul><ul><li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/114/Male/t/114_1.jpg" alt="Incline Dumbbell Curls" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/114/Male/t/114_2.jpg" alt="Incline Dumbbell Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-curl')">Incline Dumbbell Curls</a></strong><br />4 sets of 15 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('hammer-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Male/t/147_1.jpg" alt="Hammer Curls" width="53" height="53"/></a> <a href="javascript:pop('hammer-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Male/t/147_2.jpg" alt="Hammer Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hammer-curls')">Hammer Curls</a></strong><br />5 sets of 15-20 reps</span></li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Male/t/180_1.jpg" alt="Preacher Curls" width="53" height="53"/></a> <a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Male/t/180_2.jpg" alt="Preacher Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('preacher-curl')">Preacher Curls</a></strong><br />8 sets of 15-20, 15-20, 10-20, 3-5, 8-15, 15-20, 10-20, and 15-20 reps</span></li>
<li class="rowBorderColor c13"><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 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 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 />4 sets of 15 reps</span></li>
<li class="c9">
<h6>Superset</h6>
</li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('lying-dumbbell-tricep-extension')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/229/Male/t/229_1.jpg" alt="Lying Triceps Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('lying-dumbbell-tricep-extension')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/229/Male/t/229_2.jpg" alt="Lying Triceps Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-dumbbell-tricep-extension')">Lying Triceps Dumbbell Press</a></strong><br />4 sets of 10-15 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('tricep-dumbbell-kickback')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/348/Male/t/348_1.jpg" alt="Dumbbell Kickbacks" width="53" height="53"/></a> <a href="javascript:pop('tricep-dumbbell-kickback')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/348/Male/t/348_2.jpg" alt="Dumbbell Kickbacks" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('tricep-dumbbell-kickback')">Dumbbell Kickbacks</a></strong><br />4 sets of 10-15 reps</span></li>
<li class="rowBgColor c13"><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="Cable Push-Downs" 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="Cable Push-Downs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown')">Cable Push-Downs</a></strong><br />8 sets of 15-20, 15-20, 10-20, 3-5, 8-15, 15-20, 10-20, and 15-20 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('dip-machine')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/146/Male/t/146_1.jpg" alt="Machine Dips" width="53" height="53"/></a> <a href="javascript:pop('dip-machine')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/146/Male/t/146_2.jpg" alt="Machine Dips" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dip-machine')">Machine Dips</a></strong><br />4 sets of 15-20 reps</span></li>
</ul><ul><li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('front-two-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/372/Male/t/372_1.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a> <a href="javascript:pop('front-two-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/372/Male/t/372_2.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-two-dumbbell-raise')">Front Dumbbell Raise</a></strong><br />4 sets of 15-20 reps</span></li>
<li class="rowBorderColor c13"><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="Dumbbell 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="Dumbbell Lateral Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('side-lateral-raise')">Dumbbell Lateral Raise</a></strong><br />4 sets of 15-20 reps</span></li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('smith-machine-overhead-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/76/Male/t/76_1.jpg" alt="Smith Machine Shoulder Press" width="53" height="53"/></a> <a href="javascript:pop('smith-machine-overhead-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/76/Male/t/76_2.jpg" alt="Smith Machine Shoulder Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('smith-machine-overhead-shoulder-press')">Smith Machine Shoulder Press</a></strong><br />4 sets of 15-20 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('reverse-machine-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/912/Male/t/912_1.jpg" alt="Reverse Pec Decks" width="53" height="53"/></a> <a href="javascript:pop('reverse-machine-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/912/Male/t/912_2.jpg" alt="Reverse Pec Decks" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('reverse-machine-flyes')">Reverse Pec Decks</a></strong><br />4 sets of 15-20 reps</span></li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('barbell-shrug')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/97/Male/t/97_1.jpg" alt="Barbell Shrugs" width="53" height="53"/></a> <a href="javascript:pop('barbell-shrug')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/97/Male/t/97_2.jpg" alt="Barbell Shrugs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-shrug')">Barbell Shrugs</a></strong><br />8 sets of 15-20, 15-20, 10-20, 3-5, 8-15, 15-20, 10-20, and 15-20 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('standing-barbell-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/218/Male/t/218_1.jpg" alt="Standing Weighted Calf Raise" width="53" height="53"/></a> <a href="javascript:pop('standing-barbell-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/218/Male/t/218_2.jpg" alt="Standing Weighted Calf Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-barbell-calf-raise')">Standing Weighted Calf Raise</a></strong><br />4 sets of 15-20 reps</span></li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('calf-press-on-the-leg-press-machine')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/215/Male/t/215_1.jpg" alt="Leg Press Calf Raise" width="53" height="53"/></a> <a href="javascript:pop('calf-press-on-the-leg-press-machine')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/215/Male/t/215_2.jpg" alt="Leg Press Calf Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('calf-press-on-the-leg-press-machine')">Leg Press Calf Raise</a></strong><br />4 sets of 15-20 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('standing-calf-raises')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Male/t/48_1.jpg" alt="Calf Raise Machine" width="53" height="53"/></a> <a href="javascript:pop('standing-calf-raises')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Male/t/48_2.jpg" alt="Calf Raise Machine" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-calf-raises')">Calf Raise Machine</a></strong><br />8 sets of 15-20, 15-20, 10-20, 3-5, 8-15, 15-20, 10-20, and 15-20 reps</span></li>
</ul><ul><li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('weighted-sit-ups-with-bands')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/262/Male/t/262_1.jpg" alt="Decline Sit-Ups" width="53" height="53"/></a> <a href="javascript:pop('weighted-sit-ups-with-bands')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/262/Male/t/262_2.jpg" alt="Decline Sit-Ups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('weighted-sit-ups-with-bands')">Decline Sit-Ups</a></strong><br />100 reps</span></li>
<li class="rowBorderColor c13"><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 />100 reps</span></li>
<li class="rowBgColor c13"><span class="mpt-images"><a href="javascript:pop('cable-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Male/t/163_1.jpg" alt="Cable Crunches" width="53" height="53"/></a> <a href="javascript:pop('cable-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Male/t/163_2.jpg" alt="Cable Crunches" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-crunch')">Cable Crunches</a></strong><br />100 reps</span></li>
<li class="rowBorderColor c13"><span class="mpt-images"><a href="javascript:pop('oblique-crunches-on-the-floor')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/122/Male/t/122_1.jpg" alt="Oblique Crunches" width="53" height="53"/></a> <a href="javascript:pop('oblique-crunches-on-the-floor')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/122/Male/t/122_2.jpg" alt="Oblique Crunches" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('oblique-crunches-on-the-floor')">Oblique Crunches</a></strong><br />100 reps</span></li>
</ul></div><br /><h3 class="article-title">What nutrition plan fueled your body?</h3><div id="meal-plan-table"><ul><li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/cream-of-rice.jpg" alt="Cream of Rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('8101')">Cream of Rice</a></strong><br />1/3 cup</span></li>
<li class="rowBorderColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/eggs.jpg" alt="Eggs" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1123')">Eggs</a></strong><br />6 eggs</span></li>
<li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/bagels.jpg" alt="Whole Wheat Bagel" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('18408')">Whole Wheat Bagel</a></strong><br />1 bagel</span></li>
<li class="rowBorderColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/cream-cheese.jpg" alt="Cream Cheese" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1017')">Cream Cheese</a></strong><br />1 serving</span></li>
</ul><ul><li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/chicken.jpg" alt="Chicken Breast" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken Breast</a></strong><br />10 ounces</span></li>
<li class="rowBorderColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/white-rice.jpg" alt="Rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20044')">Rice</a></strong><br />1 cup</span></li>
<li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/black-beans.jpg" alt="Black Beans" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('16014')">Black Beans</a></strong><br />1 cup</span></li>
<li class="rowBorderColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/green-beans.jpg" alt="String Beans" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11052')">String Beans</a></strong><br />1 cup</span></li>
</ul><ul><li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/salmon.jpg" alt="Salmon" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('15076')">Salmon</a></strong><br />10 ounces</span></li>
<li class="rowBorderColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/white-rice.jpg" alt="Rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20044')">Rice</a></strong><br />2 cups</span></li>
<li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/fruit.jpg" alt="Mixed Fruit" width="50" height="50"/></span> <span class="mpt-content content"><strong>Mixed Fruit</strong><br />1 serving</span></li>
</ul><ul><li class="rowBorderColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/chicken.jpg" alt="Chicken Breast" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken Breast</a></strong><br />10 ounces</span></li>
<li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/yams.jpg" alt="Yams" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11601')">Yams</a></strong><br />10 ounces</span></li>
<li class="rowBorderColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/brown-rice.jpg" alt="Brown Rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20040')">Brown Rice</a></strong><br />1 cup</span></li>
</ul><ul><li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/supplements/bsn-syntha-6.jpg" alt="BSN Syntha-6" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bsn/synth.html">BSN Syntha-6</a></strong><br />1 serving</span></li>
</ul><ul><li class="rowBorderColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/pasta.jpg" alt="Pasta" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20093')">Pasta</a></strong><br />10 ounces</span></li>
<li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/ground-beef.jpg" alt="Lean Ground Beef" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('23557')">Lean Ground Beef</a></strong><br />10 ounces</span></li>
</ul><ul><li class="rowBorderColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/yogurt.jpg" alt="Greek Yogurt" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1118')">Greek Yogurt</a></strong><br />1 serving</span></li>
<li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/food/fruit.jpg" alt="Mixed Fruit" width="50" height="50"/></span> <span class="mpt-content content"><strong>Mixed Fruit</strong><br />1 serving</span></li>
</ul></div><br /><h3 class="article-title">What supplements gave you an edge?</h3><div id="meal-plan-table"><ul><li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/supplements/natures-way-alive-once-daily-mens.jpg" alt="Nature's Way Alive! Once Daily Men's" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/nw/alive-once-daily-mens-multi.html">Nature's Way Alive! Once Daily Men's</a></strong><br /></span></li>
<li class="rowBorderColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/supplements/bsn-no-xplode-20.jpg" alt="BSN N.O.-Xplode 2.0" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bsn/xplode.html">BSN N.O.-Xplode 2.0</a></strong><br /></span></li>
<li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/supplements/creatine.jpg" alt="Creatine Hydrochloride" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/creatine-hcl.html">Creatine Hydrochloride</a></strong><br /></span></li>
</ul><ul><li class="rowBgColor c13"><span class="mpt-images c14"><img src="http://www.bodybuilding.com/fun/images/supplements/bsn-syntha-6.jpg" alt="BSN Syntha-6" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bsn/synth.html">BSN Syntha-6</a></strong><br /></span></li>
</ul></div><br /><a href="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-jeanpaul-larmony-wrestles-with-weights-2.jpg"><img class="float-right c15" src="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-jeanpaul-larmony-wrestles-with-weights-2sm.jpg" width="285" height="341" border="0"/></a><p>"I enjoyed lifting more than anything and left the gym every day wanting to come back."</p><h3 class="article-title">How did your passion for fitness emerge?</h3><p>After working out regularly, I researched about fitness, stumbled onto bodybuilding, and decided to give it a shot. I enjoyed lifting more than anything and left the gym every day wanting to come back. I wanted to be the best and drilled it into my mind for motivation to keep me going.</p><h3 class="article-title">What or who motivated you?</h3><p>I was motivated by Dwayne "The Rock" Johnson when my bodybuilding journey started. His persona taught me to improve my dedication and humbleness. I'm also inspired by CT Fletcher and Mike Rashid. Their lifting style improved my results dramatically and complemented my competitive spirit.</p><h3 class="article-title">Where did you go for inspiration?</h3><p>When I felt down, I reminded myself why I started and why it's important to never give up. My personality helped a lot. Participating in sports helped me stay focused, on task, and trained me to act on instinct. I view bodybuilding the same way.</p><a href="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-jeanpaul-larmony-wrestles-with-weights-3.jpg"><img class="float-left c17" src="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-jeanpaul-larmony-wrestles-with-weights-3sm.jpg" width="250" height="291" border="0"/></a><p>"I want to help people pursue their fitness dreams as I continue to pursue mine."</p><h3 class="article-title">What are your future fitness plans?</h3><p>I plan to inspire others through what I've done and continue to do. I want to help people pursue their fitness dreams as I continue to pursue mine. I haven't regretted a second of the time I spent working out. I want to enter as many competitions as possible so I can pick up tips and insight from fellow bodybuilders to improve myself.</p><h3 class="article-title">What is the most important fitness tip?</h3><p>The most important factor to remember aside from dedication is eating correctly. Eat according to your fitness goals. If you don't eat right, your hard work in the gym will be for nothing.</p><h3 class="article-title">Who is your favorite competitor?</h3><p>My favorite competitor is <a href="http://contest.bodybuilding.com/bio/5107/" target="_blank">Guy Cisternino</a>. Watching his rise and accomplishments helped me stay on track as I followed his workouts and dieting routine. He progressed through the bodybuilding community quickly with his incredible build and massive legs. He's a great motivator and bodybuilder with a great spirit. His insight gave me lots of gains and great results.</p><h3 class="article-title">How did Bodybuilding.com help you reach your goals?</h3><p>I practically live on Bodybuilding.com! I made a <a href="http://bodyspace.bodybuilding.com/">BodySpace</a> account first and viewed the articles for advice and insight. Their amazing <a href="http://www.bodybuilding.com/store/">supplement stacks</a> are priced great and have good reviews. Bodybuilding.com is helpful no matter what you're looking for.</p><h3 class="article-title">JeanPaul's Top 5 Gym Tracks</h3><img src="http://www.bodybuilding.com/fun/images/2014/teen-amateur-of-the-week-jeanpaul-larmony-wrestles-with-weights-music.jpg" width="560" height="132" border="0" class="c19"/><ol class="dpg-list"><li>"Lose Yourself" by Eminem</li>
<li>"Till I collapse" by Eminem</li>
<li>"Crown" by Jay-Z</li>
<li>"Make Me" by Meek Mill</li>
<li>"Trophies" by Drake</li>
</ol><br class="c20"/><h3 class="article-title">Recommended For You</h3><div class="c23" webReader="4.79694323144"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-korab-achieved-amazing-aesthetics.html"><img src="http://www.bodybuilding.com/fun/images/2014/korab-loga-amateur-small.jpg" alt="" width="200" height="114"/></a><div class="c22" webReader="5.903930131"><h4 class="c21"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-korab-achieved-amazing-aesthetics.html">Teen Amateur Of The Week: Korab Achieved Amazing Aesthetics!</a></h4><p style="display: inline;" class="webReader-styled">
Korab started training at age 15 to enhance his athletic abilities on the soccer field. His dedication made him team MVP. See how he sculpted his body post-high school!</p></div></div><div class="c23" webReader="4.84836065574"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-galambosi-comes-ripped-from-romania.html"><img src="http://www.bodybuilding.com/fun/images/2014/galambosi-gabriel-amateur-small.jpg" alt="" width="200" height="114"/></a><div class="c22" webReader="5.96721311475"><h4 class="c21"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-galambosi-comes-ripped-from-romania.html">Teen Amateur Of The Week: Galambosi Comes Ripped From Romania!</a></h4><p style="display: inline;" class="webReader-styled">
Galambosi immersed himself in bodybuilding at age 15 and soaked up valuable knowledge that translated into ripped muscle. See how this teen added serious mass to his 6-foot-1 frame!</p></div></div><div class="c23" webReader="4.76470588235"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-keiran-built-first-line-strength.html"><img src="http://www.bodybuilding.com/fun/images/2014/keiran-mcbary-amateur-small.jpg" alt="" width="200" height="114"/></a><div class="c22" webReader="5.86425339367"><h4 class="c21"><a href="http://www.bodybuilding.com/fun/teen-amateur-of-the-week-keiran-built-first-line-strength.html">Teen Amateur Of The Week: Keiran Built First Line Strength!</a></h4><p style="display: inline;" class="webReader-styled">
Keiran was drawn into the weightroom to even the playing field against bigger foes. Check out the hardcore training plan that helped him surpass the competition!</p></div></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="37.3770491803"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="6.58762886598"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/teen-amateur-bodybuilder-of-the-week.html">Teen Amateur Bodybuilder Of The Week</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/teen-amateur-bodybuilder-of-the-week.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Want to share your story with the world and get some free supplements? Well, send in your info to Teen Amateur Of The Week! Learn more here!</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/teen-amateur-bodybuilder-of-the-week.html"><img src="images/2013/writer-teen-amateur-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/teen-amateur-bodybuilder-of-the-week.html#articles" class="bold-type">View All Articles By This Author</a></li>
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Teen Amateur Of The Week: JeanPaul Larmony Wrestles With Weights!

QHow did your fitness journey begin?

I started playing sports at a young age and exercised in the offseason to stay in shape. I eventually wrestled in high school and it quickly consumed me. I made varsity, most-improved wrestler, and co-captain. I reached my wrestling peak in high school, suffered a severe knee injury, and everything came crashing down.

After coming to my senses, I finally met with an athletic trainer and doctor who delivered news I refused to believe. After fighting through my injury for three months and refusing to sit out, I shattered my patellar tendon in my right knee and slightly tore my ACL. I went through a complex surgery and received news that I might not be able to partake in physical activity again.

After surgery, I was on bed rest for months and missed a school year. Home school was horrible. Being dormant wasn’t for me. The pain was horrible even with the medication and endless physical therapy. I eventually improved after what felt like two lifetimes and was cleared to move again.

I lost lots of weight and my left leg was stronger because I lugged a metal brace around for so long, which made my legs disproportionate. I was disappointed with my physical image and my spirits were low. Until then, I only went to the gym for sport purposes but never tried to build muscle and focus on fitness. I signed up for the gym soon after and became addicted.

What workout regimen delivered the best results?

What nutrition plan fueled your body?

What supplements gave you an edge?

“I enjoyed lifting more than anything and left the gym every day wanting to come back.”

How did your passion for fitness emerge?

After working out regularly, I researched about fitness, stumbled onto bodybuilding, and decided to give it a shot. I enjoyed lifting more than anything and left the gym every day wanting to come back. I wanted to be the best and drilled it into my mind for motivation to keep me going.

What or who motivated you?

I was motivated by Dwayne “The Rock” Johnson when my bodybuilding journey started. His persona taught me to improve my dedication and humbleness. I’m also inspired by CT Fletcher and Mike Rashid. Their lifting style improved my results dramatically and complemented my competitive spirit.

Where did you go for inspiration?

When I felt down, I reminded myself why I started and why it’s important to never give up. My personality helped a lot. Participating in sports helped me stay focused, on task, and trained me to act on instinct. I view bodybuilding the same way.

“I want to help people pursue their fitness dreams as I continue to pursue mine.”

What are your future fitness plans?

I plan to inspire others through what I’ve done and continue to do. I want to help people pursue their fitness dreams as I continue to pursue mine. I haven’t regretted a second of the time I spent working out. I want to enter as many competitions as possible so I can pick up tips and insight from fellow bodybuilders to improve myself.

What is the most important fitness tip?

The most important factor to remember aside from dedication is eating correctly. Eat according to your fitness goals. If you don’t eat right, your hard work in the gym will be for nothing.

Who is your favorite competitor?

My favorite competitor is Guy Cisternino. Watching his rise and accomplishments helped me stay on track as I followed his workouts and dieting routine. He progressed through the bodybuilding community quickly with his incredible build and massive legs. He’s a great motivator and bodybuilder with a great spirit. His insight gave me lots of gains and great results.

How did Bodybuilding.com help you reach your goals?

I practically live on Bodybuilding.com! I made a BodySpace account first and viewed the articles for advice and insight. Their amazing supplement stacks are priced great and have good reviews. Bodybuilding.com is helpful no matter what you’re looking for.

JeanPaul’s Top 5 Gym Tracks

  1. “Lose Yourself” by Eminem
  2. “Till I collapse” by Eminem
  3. “Crown” by Jay-Z
  4. “Make Me” by Meek Mill
  5. “Trophies” by Drake


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Teen Amateur Of The Week: Galambosi Comes Ripped From Romania!

Galambosi immersed himself in bodybuilding at age 15 and soaked up valuable knowledge that translated into ripped muscle. See how this teen added serious mass to his 6-foot-1 frame!

Teen Amateur Of The Week: Keiran Built First Line Strength!

Keiran was drawn into the weightroom to even the playing field against bigger foes. Check out the hardcore training plan that helped him surpass the competition!

About The Author

Want to share your story with the world and get some free supplements? Well, send in your info to Teen Amateur Of The Week! Learn more here!

Continued: 

Teen Amateur Of The Week: JeanPaul Larmony Wrestles With Weights!

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Teen Amateur Of The Week: JeanPaul Larmony Wrestles With Weights!

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Amateur Bodybuilder Of The Week: Ryan Dorobish Eyes IFBB Status!

QHow did your bodybuilding
journey begin?

My bodybuilding career started in March 2010 when I went to the Arnold Classic for the first time. I heard lots about the show living in Ohio and decided to check it out. I wasn’t into bodybuilding and considered myself an average, active guy.

The moment I walked into the expo, I loved the culture. The men and women had the best physiques I ever saw. The energy and motivation were insane. I wanted to be like the fitness models signing autographs and go on stage to present my physique.

I loved seeing Kai Greene and Dexter Jackson on stage. The fans were screaming loud and it felt like the Super Bowl. I got lots of advice from many athletes who were nice and willing to help out in any way possible. Attending the Arnold Classic started my bodybuilding career.

I decided to step on stage in October 2012 at the Natural Northern USA in Lakewood, Ohio, in the men’s physique division. I was pumped to finally get on stage for the first time. I was focused and energized, which helped me win my class. All of my training, dieting, and hard work paid off.

What workout regimen delivered the best results?

  • Sprints Sprints
    10 sets of 100 yards

Amateurs Of The Week

Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!

What nutrition plan fueled your body?

What supplements gave you the greatest gains?

“Bodybuilding gave me confidence to be the person I am today and taught me what real dedication is.”

How did your passion for bodybuilding emerge?

Bodybuilding gave me confidence to be the person I am today and taught me what real dedication is. Bodybuilding made me realize that you’ll always have ups and downs in life, but you must give 100 percent every day.

What or who motivated you to be a bodybuilder?

Seeing Arnold Schwarzenegger in magazines and movies gave me motivation to step on stage. His rules for life made me realize how great I can be. If you want to be someone in life, you have to work hard every day.

Where did you go for inspiration?

I tried to go to as many gyms as possible and learn from multiple bodybuilders. I watched others and it made me a better bodybuilder. I asked for posing advice and other ideas to become bigger and stronger. I also watched many inspirational movies. “Rocky” gave me motivation and inspiration to work my butt off.

What are your future bodybuilding plans?

My bodybuilding future is to become an IFBB pro in men’s physique. I will compete this year at Jr. Nationals in Chicago, Illinois, to obtain my pro card. I also want to help people in the fitness and health industry and make their dreams come true.

I plan to do more fitness modeling this year and take it as far as possible. I also want to become a sponsored athlete with a supplement company this year.

“Never stop believing in yourself. Don’t listen to negativity and believe great things will happen.”

What is the most important bodybuilding tip?

Always know that you can do anything and that you will not give up. There’s heavy competition in bodybuilding and people try to mess with you in many ways. Never stop believing in yourself. Don’t listen to negativity and believe great things will happen.

Who is your favorite bodybuilder?

My favorite bodybuilder is Frank Zane because he’s not the biggest guy, but he is the most ripped. His waist is so small that it makes the rest of his body pop. His muscles are proportional and match his body well. His posing is some of the best I’ve seen.

How did bodybuilding.com help you reach your goals?

I can’t thank Bodybuilding.com enough. BodySpace helped me meet many great people who offered golden dieting and training advice. Bodybuilding.com’s service is honestly the best ever. Thank you, Bodybuilding.com, for being the best supplement distributor known to man.

Ryan’s Top 5 Gym Tracks

  1. “Down With The Sickness” by Disturbed
  2. “Headstrong” by Trapt
  3. “Sun Doesn’t Rise” by Mushroomhead
  4. “No Love” by Eminem
  5. “Hero” by Skillet
Contest History
  • 2012 Natural Northern USA – 1st Place Class A Men’s Physique
  • 2013 Arnold Amateur – Men’s Physique
  • 2014 Natural Northern USA – 4th Place Class B Men’s Physique


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Amateur Bodybuilder Of The Week: Ryan Dorobish Eyes IFBB Status!

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Amateur Bodybuilder Of The Week: Ryan Dorobish Eyes IFBB Status!

Apply Here To Be A Transformation Of The Week!

Body Transformation: Ryno Cordier Is A Monster Among Men!

Why I decided to transform

From a young age, I participated in all school sports and activities. I did lots of cycling and later competed in track cycling, which prompted me to join the gym. I went to the gym 2-3 days per week mostly to train my legs and conduct maintenance on my upper body. I quickly realized that I had good genetics to grow muscle and became too big and heavy for track cycling.

I increased my training to five days per week but eventually got bored, lost motivation, stopped training, and became lazy and fat. From there, it was downhill.

I started training again four years ago after deciding that enough was enough. I realized that I needed to make a plan and nobody was going to do it for me. I wanted to change for myself.

I began to take training seriously two years ago when my friend Paul Prince helped me. I learned to live healthy and implemented the diet of a fitness athlete. I competed later that year and exploded with motivation and hunger to achieve more.

Before

After

AGE 26 / HEIGHT 5’11” / BODY FAT 22%

AGE 28 / HEIGHT 5’11” / BODY FAT 4%

Post To Fitboard

How I accomplished my goals

It wasn’t always easy. I had to make big sacrifices, but it was worth it in the end. I lost a few friends who didn’t understand my journey. I later replaced them with new friends who had positive attitudes. Surrounding myself with positive people made me positive about myself.

I love what I’m doing and that’s enough to keep me going. My motivation comes from my passion for health and fitness. I love challenging myself from training and nutritional standpoints. I always strive to improve my mind, body, and soul and give everything I do 100 percent.

Apply Here To Be A Transformation Of The Week!

Apply Here To Be A Transformation
Of The Week!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Supplements that helped me through the journey

Diet plan that guided my transformation

Training regimen that kept me on track

I do 40 minutes of cardio every morning on an empty stomach and 20 minutes of abdominal work post-workout.

What aspect challenged me the most

The most challenging aspect is keeping the mind focused. If you’re focused, nothing will stand in the way of the challenge at hand. It’s a matter of time before you break through.

Losing focus crushes motivation. If that happens, you’re in trouble. Keep your head in the game, stay focused and motivated, and your journey will be limitless.

My future fitness plans

The sky is the limit. I’m new to the fitness industry, so it can only get better from here. I’m still in first gear and ready to go wherever the road takes me.

“Keep your head in the game, stay focused and motivated, and your journey will be limitless.”

Suggestions for aspiring transformers

Believe in yourself. If you don’t believe in yourself, nobody will. Set your mind to a goal and don’t quit until the job is finished! Stay motivated, dedicated, and disciplined in your workouts and diet plan to direct your energy toward personal objectives.

Don’t let anyone stand in your way or let them say you can’t do something. Go for gold every day and live your dreams or someone else will.

How Bodybuilding.com helped me reach my goals

Bodybuilding.com is an unbeatable, must-have resource in your quest for fitness. Before I started training, I had no idea what a resting metabolic rate was, let alone how to calculate it. Bodybuilding.com provides calculators that can figure that out, among others.

Ryno’s Top 5 Gym Tracks

  1. “Headstrong” by Trapped
  2. “Breath” by Breaking Benjamin
  3. “Break Stuff” by Limp Bizkit
  4. “Du Hast” by Rammstein
  5. “My Sacrifice” by Creed

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Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?

Excerpt from: 

Body Transformation: Ryno Cordier Is A Monster Among Men!

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Body Transformation: Ryno Cordier Is A Monster Among Men!

<div id="DPG" webReader="82.0996010455"><div class="side-bar" webReader="-18.4905660377"><div class="c10"><img src="http://www.bodybuilding.com/fun/images/2014/boas-henrique-oliveira-amateur-vitalstats.jpg"/></div><h3 class="article-title c11">Vital Stats</h3><a href="http://bodyspace.bodybuilding.com/bohenrique/" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" width="20" height="20" border="0" class="c12"/></a><a href="BoasHenrique" rel="nofollow" target="_blank" title="Facebook"><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" width="20" height="20" border="0" class="c13"/></a><a href="http://instagram.com/bohenrique" rel="nofollow" target="_blank" title="Instagram"><img src="http://www.bodybuilding.com/fun/images/2013/instagram-social-icon.png" width="20" height="20" border="0" class="c13"/></a><p><strong>Name:</strong> Boás Henrique Oliveira<br /><strong>Email:</strong> <a href="mailto:bohenrique@hotmail.com" title="bohenrique@hotmail.com">bohenrique@hotma...</a><br /><strong>Location:</strong> Brazil<br /><strong>Age:</strong> 23<br /><strong>Height:</strong> 5'7"<br /><strong>Weight:</strong> 160 lbs contest, 190 lbs off<br /><strong>Years Bodybuilding:</strong> 7</p></div><p>
<h3 class="article-title">QHow did your bodybuilding journey begin?</h3>
</p><p>I started lifting at age 16 after playing soccer and basketball when I weighed 118 pounds. I entered a gym at the end of December 2006. It took time to see noticeable results, but it felt awesome to see myself grow.</p><p>I gained 22 pounds during my first year of lifting, even though my diet wasn't on point. I hit a plateau soon after and didn't make progress, but I was still hungry for improvements. I committed to do my best, started searching for as much information as possible, and found Bodybuilding.com, which supplied training programs, diets, supplementation, and motivation.</p><p>Unfortunately, in October 2009, I had to postpone my bodybuilding journey after a terrible car accident that caused serious head trauma and several skull fractures. I went through surgery to put metal plates in my head. During that time, I was in law school, worked part-time, and had to stop all activities for four months.</p><p>After recovering from surgery, I lost most of my gains, gained body fat, and started over again with more knowledge and motivation than ever. I was in a good shape much earlier than I expected, and continued pursuing my best everyday.</p><div class="cool-fact" webReader="7"><h3>Cool Fact</h3><img src="http://www.bodybuilding.com/fun/images/2013/coolfacts-bluebar.gif"/><p>Boás has played electric guitar at his local church for 10 years!</p></div><p>In June 2011, I received a BodySpace message from Bodybuilding.com asking me to assist them in expanding their presence in Brazil by using my pictures and personal story. I can't express how amazing it felt. I had the opportunity to do a photo shoot with them and was featured in magazine and site ads representing Bodybuilding.com.</p><p>During the past two years as part of Team Bodybuilding.com, I've been motivated to become my best self and motivate others to achieve their goals and change their lifestyle.</p><p>I wanted to get on stage for a long time, but made excuses about my tight schedule with work and school. I realized it would never be easy to compete and decided it was time for me to get on stage.</p><a href="http://www.bodybuilding.com/fun/images/2014/amateur-bodybuilder-of-the-week-boas-has-brazilian-brawn-1.jpg"><img src="http://www.bodybuilding.com/fun/images/2014/amateur-bodybuilder-of-the-week-boas-has-brazilian-brawn-1sm.jpg" width="560" height="374" border="0" class="c14"/></a><h3 class="article-title">What workout regimen delivered the best results?</h3><p>I do 20 minutes of morning cardio every day and increased it to 40 minutes pre-competition.</p><div id="meal-plan-table"><ul><li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('hammer-grip-incline-db-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/60/Male/t/60_1.jpg" alt="Incline Hammer Press" width="53" height="53"/></a> <a href="javascript:pop('hammer-grip-incline-db-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/60/Male/t/60_2.jpg" alt="Incline Hammer Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hammer-grip-incline-db-bench-press')">Incline Hammer Press</a></strong><br />4 sets of 10-12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_1.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_2.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-press')">Incline Dumbbell Press</a></strong><br />4 sets of 10-12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Male/t/38_1.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/38/Male/t/38_2.jpg" alt="Incline Dumbbell Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-flyes')">Incline Dumbbell Flyes</a></strong><br />3 sets of 10-12 reps</span></li>
<li class="rowBorderColor c15"><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="Chest Press" 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="Chest Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-bench-press-medium-grip')">Chest Press</a></strong><br />4 sets of 10-12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('incline-cable-flye')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/181/Male/t/181_1.jpg" alt="Incline Cable Flyes" width="53" height="53"/></a> <a href="javascript:pop('incline-cable-flye')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/181/Male/t/181_2.jpg" alt="Incline Cable Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-cable-flye')">Incline Cable Flyes</a></strong><br />4 sets of 10-12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('flat-bench-cable-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/162/Male/t/162_1.jpg" alt="Cable Flyes" width="53" height="53"/></a> <a href="javascript:pop('flat-bench-cable-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/162/Male/t/162_2.jpg" alt="Cable Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('flat-bench-cable-flyes')">Cable Flyes</a></strong><br />7 sets of 7 reps</span></li>
</ul><ul><li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Male/t/46_1.jpg" alt="Pull-Ups" width="53" height="53"/></a> <a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Male/t/46_2.jpg" alt="Pull-Ups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pullups')">Pull-Ups</a></strong><br />4 sets to failure</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_1.jpg" alt="Wide-Grip Pull-Downs" width="53" height="53"/></a> <a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_2.jpg" alt="Wide-Grip Pull-Downs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('wide-grip-lat-pulldown')">Wide-Grip Pull-Downs</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c15"><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="Barbell Rows" 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="Barbell Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-barbell-row')">Barbell Rows</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_1.jpg" alt="Seated Machine Wide-Grip Rows" width="53" height="53"/></a> <a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_2.jpg" alt="Seated Machine Wide-Grip Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-cable-rows')">Seated Machine Wide-Grip Rows</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('bent-over-two-arm-long-bar-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/18/Male/t/18_1.jpg" alt="T-Bar Rows" width="53" height="53"/></a> <a href="javascript:pop('bent-over-two-arm-long-bar-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/18/Male/t/18_2.jpg" alt="T-Bar Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-two-arm-long-bar-row')">T-Bar Rows</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_1.jpg" alt="Close-Grip Seated Cable Rows" width="53" height="53"/></a> <a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_2.jpg" alt="Close-Grip Seated Cable Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-cable-rows')">Close-Grip Seated Cable Rows</a></strong><br />3 sets of 10-12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('face-pull')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/681/Male/t/681_1.jpg" alt="Rope Face Pulls" width="53" height="53"/></a> <a href="javascript:pop('face-pull')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/681/Male/t/681_2.jpg" alt="Rope Face Pulls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('face-pull')">Rope Face Pulls</a></strong><br />7 sets of 7 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('hyperextensions-back-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/47/Male/t/47_1.jpg" alt="Back Extensions" width="53" height="53"/></a> <a href="javascript:pop('hyperextensions-back-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/47/Male/t/47_2.jpg" alt="Back Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hyperextensions-back-extensions')">Back Extensions</a></strong><br />4 sets of 12 reps</span></li>
</ul><br /><ul><li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('front-barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/42/Male/t/42_1.jpg" alt="Front Squats" width="53" height="53"/></a> <a href="javascript:pop('front-barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/42/Male/t/42_2.jpg" alt="Front Squats" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-barbell-squat')">Front Squats</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('smith-machine-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/65/Male/t/65_1.jpg" alt="Smith Machine Squats" width="53" height="53"/></a> <a href="javascript:pop('smith-machine-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/65/Male/t/65_2.jpg" alt="Smith Machine Squats" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('smith-machine-squat')">Smith Machine Squats</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_1.jpg" alt="Leg Press" width="53" height="53"/></a> <a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_2.jpg" alt="Leg Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-press')">Leg Press</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_1.jpg" alt="Leg Extensions" width="53" height="53"/></a> <a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_2.jpg" alt="Leg Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-extensions')">Leg Extensions</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('barbell-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/41/Male/t/41_1.jpg" alt="Barbell Lunges" width="53" height="53"/></a> <a href="javascript:pop('barbell-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/41/Male/t/41_2.jpg" alt="Barbell Lunges" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-lunge')">Barbell Lunges</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Male/t/21_1.jpg" alt="Stiff-Leg Deadlift" width="53" height="53"/></a> <a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Male/t/21_2.jpg" alt="Stiff-Leg Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('stiff-legged-barbell-deadlift')">Stiff-Leg Deadlift</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('lying-leg-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Male/t/52_1.jpg" alt="Lying Leg Curls" width="53" height="53"/></a> <a href="javascript:pop('lying-leg-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/52/Male/t/52_2.jpg" alt="Lying Leg Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-leg-curls')">Lying Leg Curls</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('seated-leg-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/t/69_1.jpg" alt="Seated Leg Curls" width="53" height="53"/></a> <a href="javascript:pop('seated-leg-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/t/69_2.jpg" alt="Seated Leg Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-leg-curl')">Seated Leg Curls</a></strong><br />3 sets of 12 reps</span></li>
</ul><ul><li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('smith-machine-overhead-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/76/Male/t/76_1.jpg" alt="Smith Machine Military Press" width="53" height="53"/></a> <a href="javascript:pop('smith-machine-overhead-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/76/Male/t/76_2.jpg" alt="Smith Machine Military Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('smith-machine-overhead-shoulder-press')">Smith Machine Military Press</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><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="Dumbbell 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="Dumbbell Lateral Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('side-lateral-raise')">Dumbbell Lateral Raise</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('front-two-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/372/Male/t/372_1.jpg" alt="Barbell Front Raise" width="53" height="53"/></a> <a href="javascript:pop('front-two-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/372/Male/t/372_2.jpg" alt="Barbell Front Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-two-dumbbell-raise')">Barbell Front Raise</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="http://www.youtube.com/watch?v=o8dMKeUBBlU" rel="no-follow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2012/side-lateral-raise-machine-1.jpg" alt="Lateral Raise Machine" width="53" height="53"/></a> <a href="http://www.youtube.com/watch?v=o8dMKeUBBlU" rel="no-follow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2012/side-lateral-raise-machine-2.jpg" alt="Lateral Raise Machine" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="http://www.youtube.com/watch?v=o8dMKeUBBlU" rel="no-follow" target="_blank">Lateral Raise Machine</a></strong><br />7 sets of 7 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Male/t/365_1.jpg" alt="Upright Rows" width="53" height="53"/></a> <a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Male/t/365_2.jpg" alt="Upright Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('upright-barbell-row')">Upright Rows</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('reverse-machine-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/912/Male/t/912_1.jpg" alt="Reverse Pec Decks" width="53" height="53"/></a> <a href="javascript:pop('reverse-machine-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/912/Male/t/912_2.jpg" alt="Reverse Pec Decks" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('reverse-machine-flyes')">Reverse Pec Decks</a></strong><br />7 sets of 7 reps</span></li>
</ul><ul><li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown-rope-attachment')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/54/Male/t/54_1.jpg" alt="Rope Push-Downs" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown-rope-attachment')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/54/Male/t/54_2.jpg" alt="Rope Push-Downs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown-rope-attachment')">Rope Push-Downs</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('dips-triceps-version')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/55/Male/t/55_1.jpg" alt="Dips" width="53" height="53"/></a> <a href="javascript:pop('dips-triceps-version')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/55/Male/t/55_2.jpg" alt="Dips" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dips-triceps-version')">Dips</a></strong><br />4 sets to failure</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_1.jpg" alt="Skull Crushers" width="53" height="53"/></a> <a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_2.jpg" alt="Skull Crushers" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-triceps-press')">Skull Crushers</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('ez-bar-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/210/Male/t/210_1.jpg" alt="EZ-Bar Curls" width="53" height="53"/></a> <a href="javascript:pop('ez-bar-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/210/Male/t/210_2.jpg" alt="EZ-Bar Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('ez-bar-curl')">EZ-Bar Curls</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('hammer-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Male/t/147_1.jpg" alt="Hammer Curls" width="53" height="53"/></a> <a href="javascript:pop('hammer-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Male/t/147_2.jpg" alt="Hammer Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hammer-curls')">Hammer Curls</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('spider-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/178/Male/t/178_1.jpg" alt="Spider Curls" width="53" height="53"/></a> <a href="javascript:pop('spider-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/178/Male/t/178_2.jpg" alt="Spider Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('spider-curl')">Spider Curls</a></strong><br />4 sets of 12 reps</span></li>
</ul></div><br /><div class="c18" webReader="6.75373134328"><a href="http://www.bodybuilding.com/fun/amateurs-of-the-week.html"><img src="http://www.bodybuilding.com/fun/images/2014/amateurs-of-the-week-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c17" webReader="9.00497512438"><h4 class="c16"><a href="http://www.bodybuilding.com/fun/amateurs-of-the-week.html">Amateurs Of The Week</a></h4><p style="display: inline;" class="webReader-styled">
Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!</p></div></div><h3 class="article-title">What nutrition plan fueled your body?</h3><div id="meal-plan-table"><ul><li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/oats.jpg" alt="Oatmeal" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20038')">Oatmeal</a></strong><br />1 cup</span></li>
<li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/musclepharm-combat-powder.jpg" alt="MusclePharm Combat Powder" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/musclepharm/combat.html">MusclePharm Combat Powder</a></strong><br />40 grams</span></li>
<li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/barleans-extra-virgin-coconut-oil.jpg" alt="Barlean's Extra Virgin Coconut Oil" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/barleans/coconut.html">Barlean's Extra Virgin Coconut Oil</a></strong><br />10 grams</span></li>
</ul><ul><li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/broccoli.jpg" alt="Broccoli" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11090')">Broccoli</a></strong><br />1 serving</span></li>
<li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/chicken.jpg" alt="Chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken</a></strong><br />7 ounces</span></li>
</ul><ul><li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/white-rice.jpg" alt="White Rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20040')">White Rice</a></strong><br />1 cup</span></li>
<li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/chicken.jpg" alt="Chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Chicken</a></strong><br />7 ounces</span></li>
</ul><ul><li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/cellucor-cor-performance-whey.jpg" alt="Cellucor COR Performance Whey" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/cellucor/cor-performance-whey.html">Cellucor COR-Performance Whey</a></strong><br />50 grams</span></li>
</ul><ul><li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/white-rice.jpg" alt="White Rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20040')">White Rice</a></strong><br />1 cup</span></li>
<li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/tilapia.jpg" alt="Tilapia" width="50" height="50"/></span> <span class="mpt-content content"><strong>Tilapia</strong><br />7 ounces</span></li>
</ul><ul><li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/musclepharm-combat-powder.jpg" alt="MusclePharm Combat Powder" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/musclepharm/combat.html">MusclePharm Combat Powder</a></strong><br />40 grams</span></li>
<li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/p28-peanut-butter.jpg" alt="P28 Peanut Butter" width="50" height="50"/></span> <span class="mpt-content content"><strong>P28 Peanut Butter</strong><br />2 tablespoon</span></li>
</ul></div><br /><h3 class="article-title">What supplements gave you the greatest gains?</h3><div id="meal-plan-table"><ul><li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/vibrant-health-green-vibrance.jpg" alt="Vibrant Health Green Vibrance" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/vibrant-health/green-viberance.html">Vibrant Health Green Vibrance</a></strong><br /></span></li>
<li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/bodybuildingcom-platinum-series-amino-recovery.jpg" alt="Bodybuilding.com Platinum Series AMINO RECOVERY" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bodybuilding-platinum-series/amino-recovery.html">Bodybuilding.com Platinum Series<br />AMINO RECOVERY</a></strong><br /></span></li>
<li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/grenade-thermo-detonator.jpg" alt="Grenade Thermo Detonator" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/grenade/thermo-detonator.html">Grenade Thermo Detonator</a></strong><br /></span></li>
</ul><ul><li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/musclepharm-combat-powder.jpg" alt="MusclePharm Combat Powder" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/musclepharm/combat.html">MusclePharm Combat Powder</a></strong><br /></span></li>
</ul><ul><li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/musclepharm-assault.jpg" alt="MusclePharm Assault" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/musclepharm/assault.html">MusclePharm Assault</a></strong><br /></span></li>
<li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/grenade-thermo-detonator.jpg" alt="Grenade Thermo Detonator" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/grenade/thermo-detonator.html">Grenade Thermo Detonator</a></strong><br /></span></li>
<li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/bodybuildingcom-foundation-series-multivitamin.jpg" alt="Bodybuilding.com Foundation Series Multivitamin" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bodybuilding-supplements/multivitamin.html">Bodybuilding.com Foundation Series Multivitamin</a></strong><br /></span></li>
<li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/pills-4.jpg" alt="Digestive Enzymes" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/enzymes.html">Digestive Enzymes</a></strong><br /></span></li>
</ul><ul><li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/bodybuildingcom-platinum-series-amino-recovery.jpg" alt="Bodybuilding.com Platinum Series AMINO RECOVERY" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bodybuilding-platinum-series/amino-recovery.html">Bodybuilding.com Platinum Series<br />AMINO RECOVERY</a></strong><br /></span></li>
<li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/cellucor-cor-performance-whey.jpg" alt="Cellucor COR Performance Whey" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/cellucor/cor-performance-whey.html">Cellucor COR-Performance Whey</a></strong><br /></span></li>
</ul><ul><li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/musclepharm-combat-powder.jpg" alt="MusclePharm Combat Powder" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/musclepharm/combat.html">MusclePharm Combat Powder</a></strong><br /></span></li>
</ul><ul><li class="rowBorderColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/bodybuildingcom-foundation-series-multivitamin.jpg" alt="Bodybuilding.com Foundation Series Multivitamin" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bodybuilding-supplements/multivitamin.html">Bodybuilding.com Foundation Series Multivitamin</a></strong><br /></span></li>
<li class="rowBgColor c15"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/now-coq10.jpg" alt="NOW CoQ10" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/now/coq10.html">NOW CoQ10</a></strong><br /></span></li>
</ul></div><br /><a href="http://www.bodybuilding.com/fun/images/2014/amateur-bodybuilder-of-the-week-boas-has-brazilian-brawn-2.jpg"><img class="float-right c20" src="http://www.bodybuilding.com/fun/images/2014/amateur-bodybuilder-of-the-week-boas-has-brazilian-brawn-2sm.jpg" width="285" height="227" border="0"/></a><p>"Bodybuilding taught me organization, patience, self-esteem, and confidence."</p><h3 class="article-title">How did your passion for bodybuilding emerge?</h3><p>I love building a better me every day, but bodybuilding isn't only about the body. It's about health, wellness, and building a strong mind. Bodybuilding taught me organization, patience, self-esteem, and confidence. I also love lifting, which makes it much easier. I enjoy reading about nutrition, supplementation, and training programs.</p><h3 class="article-title">What or who motivated you to be a bodybuilder?</h3><p>I always looked up to professional athletes and pro bodybuilders like <a href="http://contest.bodybuilding.com/bio/921/" target="_blank">Arnold</a> and <a href="http://contest.bodybuilding.com/bio/110/" target="_blank">Phil Heath</a>. I've never read a book faster than <em><a href="http://www.amazon.com/exec/obidos/ASIN/0684857219/bodybuildingco05" rel="nofollow" target="_blank">The Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding</a></em>.</p><h3 class="article-title">Where did you go for inspiration?</h3><p>I like watching videos for inspiration. Jay Cutler DVDs are my favorite because he unveils his lifestyle along with his training. You can find lots of inspiration and transformations on <a href="http://bodyspace.bodybuilding.com/">BodySpace</a> to get pumped up!</p><h4>Boás Oliveira <br /><span class="exercise-note">Watch The Video - 4:09</span></h4><iframe width="560" height="315" src="//www.youtube.com/embed/SU8cnR9M7Qc" frameborder="0" allowfullscreen=""></iframe><h3 class="article-title">What are your future bodybuilding plans?</h3><p>I have a dream to move to the United States and compete in the NPC. I don't know how or if that will happen, but I'd love to compete with the best and earn a pro card.</p><a href="http://www.bodybuilding.com/fun/images/2014/amateur-bodybuilder-of-the-week-boas-has-brazilian-brawn-3.jpg"><img class="float-left c22" src="http://www.bodybuilding.com/fun/images/2014/amateur-bodybuilder-of-the-week-boas-has-brazilian-brawn-3sm.jpg" width="250" height="375" border="0"/></a><h3 class="article-title">What is the most important bodybuilding tip?</h3><p>Be consistent and commit to your goals. Always work hard and be hungry for information. Never stop learning!</p><h3 class="article-title">Who is your favorite bodybuilder?</h3><p>I'm a big fan of <a href="http://contest.bodybuilding.com/bio/357/" target="_blank">Jay Cutler</a>. He's been on top of the game for more than 10 years and accomplished what every athlete dreams of.</p><h3 class="article-title">How did bodybuilding.com help you reach your goals?</h3><p>When I first found Bodybuilding.com, I was a skinny boy in high school with a hungry desire to build muscle. Bodybuilding.com was fundamental in my early days. I found everything I was looking for and was educated with many amazing <a href="http://www.bodybuilding.com/fun/bbinfo.htm">articles</a> and <a href="http://www.bodybuilding.com/fun/bbmainmind/transformations.html">inspiring transformations</a>.</p><h3 class="article-title">Boás's Top 5 Gym Tracks</h3><img src="http://www.bodybuilding.com/fun/images/2014/boas-henrique-oliveria-amateur-music.jpg" width="560" height="132" border="0" class="c23"/><ol class="dpg-list"><li>"Parallels" by As I Lay Dying</li>
<li>"Becoming" by Pantera</li>
<li>"This Dying Soul" by Dream Theater</li>
<li>"When Darkness Falls" by Killswitch Engage</li>
<li>"Boneyards" by Parkway Drive</li>
</ol><h5>Contest History</h5><ul class="dpg-list"><li>IFBB Sul Brasileiro 2013 - Men's Physique 5-foot-10</li>
</ul><br class="c24"/><h3 class="article-title">Recommended For You</h3><div class="c18" webReader="4.40420560748"><a href="http://www.bodybuilding.com/fun/amateur-of-the-week-paulo-reps-bodybuilding-in-portugal.html"><img src="http://www.bodybuilding.com/fun/images/2014/paulo-fernandes-amateur-small.jpg" alt="" width="200" height="114"/></a><div class="c17" webReader="5.42056074766"><h4 class="c16"><a href="http://www.bodybuilding.com/fun/amateur-of-the-week-paulo-reps-bodybuilding-in-portugal.html">Amateur Bodybuilder Of The Week: Paulo Reps Bodybuilding In Portugal!</a></h4><p style="display: inline;" class="webReader-styled">
The gym became more than a hobby when Paulo unlocked the door to serious gains. Get the secret formula that he used to get shredded in Portugal!</p></div></div><div class="c18" webReader="4.66367713004"><a href="http://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week-tyler-is-a-bodybuilding-beast.html"><img src="http://www.bodybuilding.com/fun/images/2014/tyler-slaughter-amateur-small.jpg" alt="" width="200" height="114"/></a><div class="c17" webReader="5.7399103139"><h4 class="c16"><a href="http://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week-tyler-is-a-bodybuilding-beast.html">Amateur Bodybuilder Of The Week: Tyler Is A Bodybuilding Beast!</a></h4><p style="display: inline;" class="webReader-styled">
Tyler saw a photo of Ronnie Coleman and became fixated with bodybuilding. See how this titan built muscle with authority and set the stage for his pro arrival!</p></div></div><div class="c18" webReader="4.92996108949"><a href="http://www.bodybuilding.com/fun/amateur-of-the-week-build-mass-and-stay-at-10-percent-body-fat.html"><img src="http://www.bodybuilding.com/fun/images/2014/brian-laudick-amateur-small.jpg" alt="" width="200" height="114"/></a><div class="c17" webReader="6.33852140078"><h4 class="c16"><a href="http://www.bodybuilding.com/fun/amateur-of-the-week-build-mass-and-stay-at-10-percent-body-fat.html">Amateur Bodybuilder Of The Week: Build Mass And Stay At 10 Percent Body Fat!</a></h4><p style="display: inline;" class="webReader-styled">
Brian isn't afraid to face the reality of bodybuilding and embraces the challenge. Get the intense training plan he used to pack slabs of muscle onto his 6-foot-3, 265-pound frame!</p></div></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="38.4691358025"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="6.80829015544"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week.html">Amateur Bodybuilder Of The Week</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Our Amateur Bodybuilder of the Week has the extraordinary qualities to endure the pain and discipline of bodybuilding. Of course, he/she also...</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/amateur-bodybuilder-of-the-week.html"><img src="images/2013/writer-amateur-bodybuilder-of-the-week-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/amateur-bodybuilder-of-the-week.html#articles" class="bold-type">View All Articles By This Author</a></li>
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Amateur Bodybuilder Of The Week: Bo&aacute;s Has Brazilian Brawn!

QHow did your bodybuilding journey begin?

I started lifting at age 16 after playing soccer and basketball when I weighed 118 pounds. I entered a gym at the end of December 2006. It took time to see noticeable results, but it felt awesome to see myself grow.

I gained 22 pounds during my first year of lifting, even though my diet wasn’t on point. I hit a plateau soon after and didn’t make progress, but I was still hungry for improvements. I committed to do my best, started searching for as much information as possible, and found Bodybuilding.com, which supplied training programs, diets, supplementation, and motivation.

Unfortunately, in October 2009, I had to postpone my bodybuilding journey after a terrible car accident that caused serious head trauma and several skull fractures. I went through surgery to put metal plates in my head. During that time, I was in law school, worked part-time, and had to stop all activities for four months.

After recovering from surgery, I lost most of my gains, gained body fat, and started over again with more knowledge and motivation than ever. I was in a good shape much earlier than I expected, and continued pursuing my best everyday.

Cool Fact

Boás has played electric guitar at his local church for 10 years!

In June 2011, I received a BodySpace message from Bodybuilding.com asking me to assist them in expanding their presence in Brazil by using my pictures and personal story. I can’t express how amazing it felt. I had the opportunity to do a photo shoot with them and was featured in magazine and site ads representing Bodybuilding.com.

During the past two years as part of Team Bodybuilding.com, I’ve been motivated to become my best self and motivate others to achieve their goals and change their lifestyle.

I wanted to get on stage for a long time, but made excuses about my tight schedule with work and school. I realized it would never be easy to compete and decided it was time for me to get on stage.

What workout regimen delivered the best results?

I do 20 minutes of morning cardio every day and increased it to 40 minutes pre-competition.

Amateurs Of The Week

Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!

What nutrition plan fueled your body?

What supplements gave you the greatest gains?

“Bodybuilding taught me organization, patience, self-esteem, and confidence.”

How did your passion for bodybuilding emerge?

I love building a better me every day, but bodybuilding isn’t only about the body. It’s about health, wellness, and building a strong mind. Bodybuilding taught me organization, patience, self-esteem, and confidence. I also love lifting, which makes it much easier. I enjoy reading about nutrition, supplementation, and training programs.

What or who motivated you to be a bodybuilder?

I always looked up to professional athletes and pro bodybuilders like Arnold and Phil Heath. I’ve never read a book faster than The Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding.

Where did you go for inspiration?

I like watching videos for inspiration. Jay Cutler DVDs are my favorite because he unveils his lifestyle along with his training. You can find lots of inspiration and transformations on BodySpace to get pumped up!

Boás Oliveira
Watch The Video – 4:09

What are your future bodybuilding plans?

I have a dream to move to the United States and compete in the NPC. I don’t know how or if that will happen, but I’d love to compete with the best and earn a pro card.

What is the most important bodybuilding tip?

Be consistent and commit to your goals. Always work hard and be hungry for information. Never stop learning!

Who is your favorite bodybuilder?

I’m a big fan of Jay Cutler. He’s been on top of the game for more than 10 years and accomplished what every athlete dreams of.

How did bodybuilding.com help you reach your goals?

When I first found Bodybuilding.com, I was a skinny boy in high school with a hungry desire to build muscle. Bodybuilding.com was fundamental in my early days. I found everything I was looking for and was educated with many amazing articles and inspiring transformations.

Boás’s Top 5 Gym Tracks

  1. “Parallels” by As I Lay Dying
  2. “Becoming” by Pantera
  3. “This Dying Soul” by Dream Theater
  4. “When Darkness Falls” by Killswitch Engage
  5. “Boneyards” by Parkway Drive
Contest History
  • IFBB Sul Brasileiro 2013 – Men’s Physique 5-foot-10


Recommended For You

Amateur Bodybuilder Of The Week: Paulo Reps Bodybuilding In Portugal!

The gym became more than a hobby when Paulo unlocked the door to serious gains. Get the secret formula that he used to get shredded in Portugal!

Amateur Bodybuilder Of The Week: Tyler Is A Bodybuilding Beast!

Tyler saw a photo of Ronnie Coleman and became fixated with bodybuilding. See how this titan built muscle with authority and set the stage for his pro arrival!

Amateur Bodybuilder Of The Week: Build Mass And Stay At 10 Percent Body Fat!

Brian isn’t afraid to face the reality of bodybuilding and embraces the challenge. Get the intense training plan he used to pack slabs of muscle onto his 6-foot-3, 265-pound frame!

About The Author

Our Amateur Bodybuilder of the Week has the extraordinary qualities to endure the pain and discipline of bodybuilding. Of course, he/she also…

View original post here: 

Amateur Bodybuilder Of The Week: Bo&aacute;s Has Brazilian Brawn!

Posted in Bodybuilding, Diets, Exercises, Nutrition, UncategorizedComments Off on Amateur Bodybuilder Of The Week: Bo&aacute;s Has Brazilian Brawn!

Apply Here To Be A Transformation Of The Week!

Body Transformation: Yalanda Baldon Battled Adversity With Training Intensity!

Why I decided to transform

I was a heavy girl growing up. I always felt unlucky and insecure in the shadow of my older sister who, in my view, was perfect. I had thick glasses, was heavyset, and had gaps in my teeth. My sister always tried to lift me up, but it was my personal battle.

In 2004, I moved from Boston, Mass., to Las Vegas, Nev., as a single mother with a newborn and nearly weighed 300 pounds. I got a job at an upscale hair salon and overheard that a few hires, including me, didn’t have the look. That was one of many incidents I recall during that time.

I always covered up my body by wearing a jacket and lots of black clothing, even in the middle of summer in Las Vegas. I never wanted attention and didn’t want people judging me. Finally, I couldn’t be a prisoner in my own body anymore and decided to change.

My life is drastically different now. I don’t hide in the shadows anymore. I came out of a shell and feel alive and present. I feel confident and love myself.

Before

After

AGE 24 / HEIGHT 5’7″ / BODY FAT 35%

AGE 29 / HEIGHT 5’7″ / BODY FAT 8%

Post To Fitboard

How I accomplished my goals

I didn’t know anyone when I moved to Las Vegas and decided to join Gold’s Gym after seeing an ad for a low monthly fee. There was also daycare for my child. It was exactly what I needed. I started running on the farthest treadmill from others every day.

A guy used to walk by and ask why I only did cardio. I told him I didn’t want to be bulky. I eventually became a regular and made friends with a pro bodybuilder who took interest in my goals after seeing my dedication to lose weight. He introduced me to weightlifting and said I had to lift to sculpt or I would have loose skin. He also dedicated time to train me, never thinking I would compete one day. I fought with him about weights because I thought I’d get bigger, but I lifted anyway.

I started training during my free time and wanted to get in shape like I wanted to breathe. My trainer wouldn’t give up on me and would go nuts if I made excuses, which rewired my way of thinking.

My first show was the 2011 Muscle Mania Fitness Universe. I was scared but committed. I booked a flight and a hotel, registered for the show, and destroyed my comfort zone. It was the most amazing experience of my life. I bawled when I left off the stage in front of many people with no jacket to hide behind. I’ve been hooked since.

Apply Here To Be A Transformation Of The Week!

Apply Here To Be A Transformation
Of The Week!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Supplements that helped me through the journey

Diet plan that guided my transformation

I drink a gallon of water per and eat every three hours.

  • Tilapia Tilapia

    6 oz

  • Green Salad w/ Balsamic Vinegar Green Salad w/ Balsamic Vinegar

    2 servings

Training regimen that kept me on track

What aspect challenged me the most

My biggest challenge to this day is my diet. I love working out and don’t have problems going to the gym, but I love food. I can’t have cheat food in the house during contest prep. When I’m not competing, my weight fluctuates. I’m still working to avoid slipping away from my contest weight.

My future fitness plans

I’m now an ISSA certified personal trainer and will compete at the 2014 Jay Cutler Desert Classic on April 19, 2014, at the Palms Casino in Las Vegas. I hope to gain pro status. Going pro and becoming a face of inspiration for people who feel it’s impossible to transform is my dream. I also want to compete overseas.

“Go to fitness expos, read fitness magazines, and make likeminded fitness friends to hold you accountable.”

Suggestions for aspiring transformers

Commit to leave your comfort zone and don’t fear defeat. Envision change and take steps toward your goals every day. You will transform if you dedicate to it, stay hungry, and engage in the lifestyle.

Go to fitness expos, read fitness magazines, and make likeminded fitness friends to hold you accountable. Enjoy the journey and fall in love with yourself.

How Bodybuilding.com helped me reach my goals

Bodybuilding.com has everything I need for fitness, dieting, workouts, inspiration, and more. It helps me stay updated on new fitness supplements. I met awesome competitors on Bodybuilding.com and received great tips and awesome compliments.

My favorite area of the site is the contest photos. It’s the best one-stop shop in the fitness world.

Yalanda’s Top 5 Gym Tracks

  • “Partition” by Beyonce
  • “Where Have You Been (Remix)” by Rihanna
  • “Wait For A Minute” by Tyga ft Justin Bieber
  • “Pop That” by French Montana
  • “I’m Different” by 2 Chainz

Recommended For You

Body Transformation: Kylie Burnside Took A Blow Torch To Body Fat!

When half marathons and steady-state cardio failed to deliver results, Kylie turned to weightlifting and competitions. See how her fitness transition torched unwanted body fat!

Body Transformation: Jen Wade Turned Body Fat Into Hard Muscle!

Jen was fooled by misleading food packaging and steadily added weight for several years. At age 31, she made a stand, lost 11 percent body fat, and competed. You can too!

Body Transformation: Melody Decena Wyatt Went From Baby Body To Hard Body!

Melody discovered the effectiveness of heavy lifting after giving birth to her daughter. See how she torched her baby fat and dominated her first competition in a ripped body!


About The Author

Have you made a dramatic change either by gaining muscle or by losing all the weight you have been hoping for?

Credit: 

Body Transformation: Yalanda Baldon Battled Adversity With Training Intensity!

Posted in Bodybuilding, Diets, Exercises, Nutrition, UncategorizedComments Off on Body Transformation: Yalanda Baldon Battled Adversity With Training Intensity!

<div id="DPG" webReader="30.0309944038"><p>Taco Bell's new waffle taco is getting a lot of buzz, but a stack of fluffy waffles topped with crispy fried chicken has long been the clucking king of the breakfast-dinner kingdom. Has there ever been another combination so delicious, so appetizing, so rich, so ? loaded with grease and saturated fat? Don't give up on this classic combination just yet! Instead, try this healthy spin on the original recipe and stick to your fitness goals.</p><p>Think outside the drive-thru, drive past the greasy spoon, and "live mass." Whether it's your breakfast, brunch, lunch, or dinner, this rendition of tender chicken served up on a waffle bun is sure to meet your macros <em>and</em> excite your taste buds. It's made with slow-digesting sweet potato and lean chicken breast to support long-term energy and quality growth.</p><p><img src="images/2014/chicken-waffle-muscles-fitmen-graphic-1.jpg" width="560" height="389"/></p><p>It's a healthy, modern, muscle-building twist on a classic indulgent meal. Enjoy!</p><ul class="dpg-list"><li>200 g grated raw <a href="javascript:nutrientpop('11507')">Sweet Potato</a></li>
<li>3 <a href="javascript:nutrientpop('1124')">Egg Whites</a></li>
<li>1/4 cup Green Onions</li>
<li>1 tsp <a href="javascript:nutrientpop('2014')">Cumin</a></li>
<li>1 tsp <a href="javascript:nutrientpop('11282')">Onion</a></li>
<li>1 tsp <a href="javascript:nutrientpop('2020')">Garlic Powder</a></li>
<li>Pinch of <a href="javascript:nutrientpop('2047')">Sea Salt</a> and <a href="javascript:nutrientpop('2030')">Pepper</a></li>
</ul><ul class="dpg-list"><li>4 oz <a href="javascript:nutrientpop('5011')">Chicken Breast</a></li>
<li>Seasoning: Garlic, Cumin, <a href="javascript:nutrientpop('2028')">Paprika</a>, Sea Salt, and Pepper to taste</li>
</ul><ul class="dpg-list"><li>1 tbsp <a href="javascript:nutrientpop('1118')">Greek Yogurt</a> (instead of mayonnaise)</li>
<li>1/4 cup <a href="javascript:nutrientpop('11457')">Spinach</a></li>
<li>3 <a href="javascript:nutrientpop('11529')">Roma Tomato</a> slices</li>
</ul><ol class="dpg-list"><li>Grate a raw sweet potato into a bowl.</li>
<li>Add three egg whites and seasonings to the bowl. Mix with a fork.</li>
<li>Set your waffle iron on medium-high heat and spray with coconut oil to prevent the waffle from sticking.</li>
<li>Pour the batter onto the waffle iron. Spread evenly.</li>
<li>Cook for five minutes or until your waffle iron indicates the waffle is cooked.</li>
<li>While the waffle is cooking, season chicken breast and cook in a skillet.</li>
<li>Build your sandwich wrap.</li>
<li>Eat!</li>
</ol><div class="nutrition-facts" webReader="7"><p>Nutrition Facts<br /><span>Serving Size: 1 Serving<br />Recipe yields: 1 serving</span></p><p>Amount per serving</p><p>Calories 375</p><p>Total Fat<span>2g</span></p><p>Total Carbs<span>41g</span></p><p>Protein<span>45g</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/chicken-and-waffles.pdf">Chicken and Waffles</a> PDF (236 KB)</p><br /><h4>Recommended For You</h4><div class="c13" 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="c12" webReader="6.95"><h4 class="c11"><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 class="c15" webReader="5.69230769231"><a href="http://www.bodybuilding.com/fun/3-loaded-post-workout-potato-recipes.html"><img src="http://www.bodybuilding.com/fun/images/2014/3-loaded-post-workout-potatoes_fitmencook-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c14" webReader="7.00591715976"><h4 class="c11"><a href="http://www.bodybuilding.com/fun/3-loaded-post-workout-potato-recipes.html">Power-Packed Potatoes</a></h4><p style="display: inline;" class="webReader-styled">
Forget the side dish. Make potatoes the star of your meal with these carb and protein-packed recipes. You'll never eat potatoes the same way again.</p></div></div><div class="c15" webReader="5.72"><a href="http://www.bodybuilding.com/fun/4-alpha-male-meals-to-build-your-body.html"><img src="http://www.bodybuilding.com/fun/images/2013/4-alpha-male-meals-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c14" webReader="7.04"><h4 class="c11"><a href="http://www.bodybuilding.com/fun/4-alpha-male-meals-to-build-your-body.html">4 Alpha Male Meals</a></h4><p style="display: inline;" class="webReader-styled">
Looking to eat like a true alpha male? Return to your caveman roots and feed your muscles with these carnivorous wild-game recipes.</p></div></div><br class="c16"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="40.2085889571"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/kevin-alexander.html"><img src="images/2013/writer-kevin-alexander-sig-new.jpg" alt=""/></a></div><div class="ata-right-column" webReader="-14.9178082192"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/kevin-alexander.html">Kevin Alexander</a></div><p class="ata-author-summary">Kevin Alexander is a fitness enthusiast and creator of ''FitMenCook''. He is based in Dallas, TX.</p><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/kevin-alexander.html#articles" class="bold-type">View All Articles By This Author</a></li>
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Healthy Breakfast Recipe: Chicken And Waffle Sandwich

Taco Bell’s new waffle taco is getting a lot of buzz, but a stack of fluffy waffles topped with crispy fried chicken has long been the clucking king of the breakfast-dinner kingdom. Has there ever been another combination so delicious, so appetizing, so rich, so ? loaded with grease and saturated fat? Don’t give up on this classic combination just yet! Instead, try this healthy spin on the original recipe and stick to your fitness goals.

Think outside the drive-thru, drive past the greasy spoon, and “live mass.” Whether it’s your breakfast, brunch, lunch, or dinner, this rendition of tender chicken served up on a waffle bun is sure to meet your macros and excite your taste buds. It’s made with slow-digesting sweet potato and lean chicken breast to support long-term energy and quality growth.

It’s a healthy, modern, muscle-building twist on a classic indulgent meal. Enjoy!

  1. Grate a raw sweet potato into a bowl.
  2. Add three egg whites and seasonings to the bowl. Mix with a fork.
  3. Set your waffle iron on medium-high heat and spray with coconut oil to prevent the waffle from sticking.
  4. Pour the batter onto the waffle iron. Spread evenly.
  5. Cook for five minutes or until your waffle iron indicates the waffle is cooked.
  6. While the waffle is cooking, season chicken breast and cook in a skillet.
  7. Build your sandwich wrap.
  8. Eat!

Nutrition Facts
Serving Size: 1 Serving
Recipe yields: 1 serving

Amount per serving

Calories 375

Total Fat2g

Total Carbs41g

Protein45g

Chicken and Waffles PDF (236 KB)

Recommended For You

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.

Power-Packed Potatoes

Forget the side dish. Make potatoes the star of your meal with these carb and protein-packed recipes. You’ll never eat potatoes the same way again.

4 Alpha Male Meals

Looking to eat like a true alpha male? Return to your caveman roots and feed your muscles with these carnivorous wild-game recipes.


About The Author

Kevin Alexander is a fitness enthusiast and creator of ”FitMenCook”. He is based in Dallas, TX.

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Healthy Breakfast Recipe: Chicken And Waffle Sandwich

Posted in Bodybuilding, Diets, Exercises, Nutrition, UncategorizedComments Off on Healthy Breakfast Recipe: Chicken And Waffle Sandwich

<div id="DPG" webReader="242.58359023"><div class="side-bar" webReader="-18.7883211679"><div class="c11"><img src="images/2013/james-grage-vital-stats.jpg"/></div><h3 class="article-title c12">Vital Stats</h3><p><strong>Name:</strong> James Grage<br /><strong>BodySpace:</strong> <a href="http://bodyspace.bodybuilding.com/JamesGrage/">JamesGrage</a><br /><strong>Height:</strong> 5-foot-10<br /><strong>Weight:</strong> 175 lbs<br /><strong>Occupation:</strong> Co-Founder and Vice President of <a href="http://www.bodybuilding.com/store/bpisports/bpisports.htm" target="_blank">BPI Sports</a></p></div><p>Hardgainers around the world! Unite and listen up: Putting on muscle and getting stronger isn't as elusive or impossible as you might think. It's not something you have to overanalyze. With a little diligence and consistency, anyone can pack on excellent size. Trust me, I've been there. The key is to have a well-laid foundation before you jump into the gym.</p><p>It's easy to want to lift first and learn later, but if you want to avoid common mistakes and train to gain, you need to understand certain lifting logistics before flinging dumbbells around like your life depends on it. Follow these five simple steps and you'll be on the path to big gains!</p><h3 class="article-title">Step 1 </h3><p>No matter how great your genetics, gaining new muscle mass requires a lot of hard work and discipline. If you're a hardgainer, it's an even more formidable task. Putting on weight may start to feel like an uphill battle that you just can't win, but that's because you're probably trying to sprint the hill when you should be jogging. If you want to get big, you need to have the patience and tenacity to tackle your goals.</p><p>Sticking to the right nutrition, training, and supplement regimen for an extended period of time requires intense focus. It's easy to fall off the plan when one of life's many distractions hits—and they always hit. Your level of motivation is the only thing that can keep you on track. A meaningful goal and clear focus is the drive used to fuel that motivation.</p><p>Find a goal that gets you excited. Maybe you're looking to put on three pounds of lean mass over the next few months, maybe you're eager to grow your quads to fill out your newest pair of jeans, or maybe you're looking to gain the majority of your new muscle in your upper body. Whatever your personal vision is, you've got to set a goal and stick to it.</p><h3 class="article-title">Step 2 </h3><p>Looking at the numbers might seem scary, but it's a necessary step in the right direction. In order to see how far you've come, you need to know where you started. Break your goal into smaller mini-goals that are measurable and achievable.</p><img src="images/2014/scrawny-to-brawny-bpi-1.jpg" width="560" height="362" border="0"/><p>Here are three easy ways to measure and track your progress:</p><h5>Strength Goals</h5><p>Strength goals are measurable and simple to track. Write down or track online the weights you use for each workout and each exercise. Do this for weeks, months, and even years. On days when you aren't seeing progress in the mirror, seeing your back squat, power cleans, or Arnold press numbers climb will remind you that you're making headway and will keep you motivated.</p><h5>Tape Measurements</h5><p>Do circumference measurements for your chest, arms, shoulders, quads, and calves. Set a realistic goal for growth. Don't listen to the ridiculous cover lines on some of the magazines. You aren't always going to gain three inches on your arms. If that were the case, everyone would have 21-inch arms. Just set small, doable goals.</p><h5>Body Fat Analysis</h5><p>Lean muscle mass is a great indicator of growth. It's an easy number to track and a number that, if you train and eat right, will go up. Have your weight and body fat measured so you can track every pound of lean mass gained.</p><h3 class="article-title">Step 3 </h3><img src="images/2014/scrawny-to-brawny-bpi-2.jpg" width="196" height="182" border="0" class="float-right c13"/><p>Before I even talk about training, we need to address nutrition. This is the biggest stumbling block for most people and it's going to separate you from other guys struggling to gain size. Believe me when I say that food is the most anabolic substance you can ever take. There's nothing else you can put in your body that's going to help you put on more muscle than proper food intake.</p><p>Let's eliminate all the fancy nutrition jargon and dissect it into the basic nuts and bolts. It's crucial to ingest adequate calories to grow, but counting calories can become tiresome. I prefer the backward approach: I track my protein and carbohydrates each day and let the calories fall into place from there.</p><p>My good friend—and four-time Mr. Olympia—Jay Cutler follows the same method. Jay may be huge but, if you ask him, he still describes himself as a hardgainer. His fast metabolism is great for staying lean, but it also requires him to consume a lot of food to maintain muscle. Each day Jay consumes about 1.25 grams of protein and 2 grams of carbohydrates for every pound of total bodyweight. This split leaves him with roughly 55 percent of his calories from carbohydrates, 35 percent of his calories from protein, and the remaining 10 percent from fats.</p><div class="left-side-stripe" webReader="-10"><h4>Jay Knows Best</h4><p>If you want to gain size, you have to make sure you get enough carbs at the right times. The three most calorie-dense, carbohydrate-rich meals should be your breakfast, pre-workout, and post-workout meals. Here's an example of what Jay Cutler eats at these times.<br /><img src="images/2014/scrawny-to-brawny-bpi-3.jpg" width="218" height="190" border="0" class="float-right c13"/><br /><strong>Breakfast:</strong><br />3 cups of oatmeal<br />2 slices of Ezekiel bread<br />20 egg whites + 2 whole eggs<br />1 scoop of protein mixed with ice and water<br />1 avocado sliced<br />120+ grams of carbohydrates<br />68 grams of protein</p><p><strong>Pre-Workout:</strong><br />2 heaping cups of White Basmati Rice<br />2 large Chicken Breasts (about 10 oz total)<br />Handful of walnuts<br />1 scoop of protein mixed with ice and water<br />80+ grams of carbs<br />85 grams of protein</p><p><strong>Post-workout:</strong><br />50 grams of whey protein immediately after workout<br />70+ grams of simple carbs from Gatorade (roughly 40 oz) 15 minutes later</p></div><p>Now, I know what you're thinking. Isn't protein the most important building block for muscle growth? Yes, protein is necessary but, at 35 percent of your total daily calories, you're getting more than enough. My macronutrient breakdown is slightly higher in carbs than your average "gaining program," but, as Jay will tell you, correctly timed carbs are the key to growth for a hardgainer.</p><p>Your three most carbohydrate-rich meals should be your breakfast, pre-training meal, and post-workout meal. Post workout, your glycogen levels are depleted, making it the perfect time to reload. This is also the point at which I take my creatine and load up on simple sugars. I typically drink Gatorade, not the reduced-calorie G2. I actually want the sugars.</p><p>As for fats, go for essential, healthy sources like fish, avocados, and almonds. Proper good fats are essential for testosterone production, which is critical to getting bigger and stronger. Remember that you have to be just as structured and diligent with your eating as you are your training. I can't emphasize this enough. Eat to grow.</p><a href="http://www.bodybuilding.com/store/bpi-sports/whey-hd.html"><img src="http://www.bodybuilding.com/fun/images/2014/bpi-sports_whey-hd_ratingbanner_01.jpg" width="401" height="167" class="c14"/></a><a href="http://reviews.bodybuilding.com/BPI_Sports/WheyHD"><img src="http://www.bodybuilding.com/fun/images/2014/bpi-sports_whey-hd_ratingbanner_02.jpg" width="159" height="96"/></a><a href="http://www.bodybuilding.com/store/bpi-sports/whey-hd.html"><img src="http://www.bodybuilding.com/fun/images/2014/bpi-sports_whey-hd_ratingbanner_03.jpg" width="159" height="71"/></a><h3 class="article-title">Step 4 </h3><p>People aren't exactly the same, and we don't all respond to resistance training the same way. What makes one guy big might leave another with a torn tendon or ligament. Some guys can practically walk into the weight room, smell the weights, and gain size. There's no one-size-fits-all plan, but the approach I follow is broad enough that it will work for all types of hardgainers. It all boils down to a variety of rep ranges.</p><p>Generally speaking, the ideal rep range for hypertrophy is 6-12 reps. For strength, the perfect range is roughly 1-6 reps, and more than 12 reps per set typically trains muscular endurance. Most people looking to build muscle train only in the 6-12 rep range, hoping for maximum muscle hypertrophy, but they miss out on the benefit other rep ranges offer.</p><p>If you can move heavier weights with proper form, it makes it easier to get bigger. For this reason, I like to focus on building strength with 4-6 reps per set one week out every the month. The following week, I switch to 8-12 reps. Then, on the third week, I lift in the 12-18 rep range using strict form and going for maximum muscle pump.</p><img src="images/2014/scrawny-to-brawny-bpi-4.jpg" width="560" height="349" border="0"/><p>"Generally speaking, the ideal rep range for hypertrophy is 6-12 reps."</p><p>When I train with slightly lighter weights and high reps, I get the best pumps—the kind that make your muscles and skin feel like they're going to rip. This "muscle pump" or swelling of the muscle cells, can result in greater protein synthesis and overall greater muscle size. I also believe a big pump helps you grow because it can stretch your muscle fascia. The fascia is a thin layer of tissue that holds your muscle together. The more you stretch that layer, the more room there is for your muscle to expand and grow.</p><p>Think of a balloon. If you blow it up and let the air out, it's easier to blow up the second time because you've already stretched it. Just like a lot of air in a balloon, a big muscle pump stretches the fascia and makes room for future growth.</p><p>I think stretching is grossly underestimated because, in addition to helping prevent injury, it can also help you grow! I used to train with an old hardcore bodybuilder who would use a rubber mallet and a wood rolling pin to massage his muscles between sets. Try this yourself with a rolling pin or foam roll. You can't even imagine the insane pumps you'll get training this way!</p><h4>Sample 3-Week Rep Rotation For Biceps</h4><div id="meal-plan-table"><ul><li class="c10">
<h6>Warm up, stretch, and focus on form. Don't lift with your ego!</h6>
</li>
<li class="rowBgColor c15"><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 Curl</a></strong><br />1 warm-up set of 12-15 reps; 3 sets of 4-5 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('dumbbell-bicep-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/223/Male/t/223_1.jpg" alt="Dumbbell Bicep Curl" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-bicep-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/223/Male/t/223_2.jpg" alt="Dumbbell Bicep Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-bicep-curl')">Dumbbell Bicep Curl</a></strong><br />3 sets of 4-5 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Male/t/180_1.jpg" alt="Preacher Curl" width="53" height="53"/></a> <a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Male/t/180_2.jpg" alt="Preacher Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('preacher-curl')">Preacher Curl</a></strong><br />3 sets of 4-5 reps</span></li>
</ul><ul><li class="c10">
<h6>Select a weight that makes you want to quit each set at 8-10 reps, but push for 10-12.</h6>
</li>
<li class="rowBorderColor c15"><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 Curl</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('dumbbell-bicep-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/223/Male/t/223_1.jpg" alt="Dumbbell Bicep Curl" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-bicep-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/223/Male/t/223_2.jpg" alt="Dumbbell Bicep Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-bicep-curl')">Dumbbell Bicep Curl</a></strong><br />3 sets of 8-10 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Male/t/180_1.jpg" alt="Preacher Curl" width="53" height="53"/></a> <a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Male/t/180_2.jpg" alt="Preacher Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('preacher-curl')">Preacher Curl</a></strong><br />3 sets of 10-12 reps</span></li>
</ul><h6>Go heavy enough to make your sets really burn. This isn't an easy week.</h6><ul><li class="rowBgColor c15"><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 Curl</a></strong><br />3 sets of 12-14 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('dumbbell-bicep-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/223/Male/t/223_1.jpg" alt="Dumbbell Bicep Curl" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-bicep-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/223/Male/t/223_2.jpg" alt="Dumbbell Bicep Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-bicep-curl')">Dumbbell Bicep Curl</a></strong><br />3 sets of 15-20 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Male/t/180_1.jpg" alt="Preacher Curl" width="53" height="53"/></a> <a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Male/t/180_2.jpg" alt="Preacher Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('preacher-curl')">Preacher Curl</a></strong><br />3 sets of 15-20 reps</span></li>
</ul></div><img src="images/2014/scrawny-to-brawny-bpi-5.jpg" width="250" height="409" border="0" class="float-right c13"/><p>"Think of your supplement regimen as the icing on your gains cake."</p><h3 class="article-title">Step 5 </h3><p>Think of your supplement regimen as the icing on your gains cake. It will help you increase and accelerate your results. Notice that I listed supplements last. While they're an extremely important part of the equation, they don't belong at the forefront of your weight-gain strategy. Supplements exist to support your diet and help you take things to the next level. There's no magic bullet for getting big.</p><p>3 Basic Mass-Building Blocks:</p><h5>Protein Powder</h5><p>I drink at least two protein shakes every day, each with 30 grams of whey protein. This helps me get 60 grams out of the 218 grams that I need on a daily basis. There's always a debate as to what type of protein builds muscle better—whey isolate, whey blends, casein, egg, etc. I prefer a high-quality whey blend which tastes great. Since you'll be drinking it every day, taste is an important factor—you want something that you enjoy drinking, otherwise you won't do it consistently.</p><h5>Creatine</h5><p>Creatine is the most studied and scientifically sound muscle builder in the world of sports supplementation. In simple terms, it helps improve volume, strength, and recovery. I've tried various types of creatine through the years, but the one I prefer is a capsule of creatine monohydrate and creatine hydrochloride. I get the benefits of creatine mono, the king of all creatines, plus the absorption benefits of the HCL. The capsules make for a convenient and easily dosed delivery system.</p><h5>Branched Chain Amino Acids (BCAAs)</h5><p>BCAAs support muscle protein synthesis and decreased protein catabolism. In short, they are great for recovery after a hard workout and help build lean tissue. The version I take utilizes peptide-linked aminos, or oligopeptides, as well as agmatine.</p><h3 class="article-title">BIG FINISH</h3><p>When it comes to getting big, one of the most important things to remember is that you have to make every workout count. Each and every time you step foot in the gym, you have to get your head in the game. You need the proper mindset to push past your comfort zone and do battle. I like to take a pre-workout before my workouts for that very reason. A pre-workout product delivers the extra energy and intensity I need to get the absolute best results from my training.</p><p>Remember that, when it comes to getting bigger, it's the sum of the parts. Nutrition, training, and supplementation all play a role, but a successful plan requires the discipline and fortitude to execute it. Rome wasn't built in a day. Neither are the best physiques in the world.</p><a href="http://www.bodybuilding.com/store/bpi-sports/1mr-vortex.html"><img src="http://www.bodybuilding.com/fun/images/2014/bpr-1mr-vortex_01.jpg" width="402" height="167" class="c14"/></a><a href="http://reviews.bodybuilding.com/BPI_Sports/1MR_Vortex"><img src="http://www.bodybuilding.com/fun/images/2014/bpr-1mr-vortex_02.jpg" width="158" height="97"/></a><a href="http://www.bodybuilding.com/store/bpi-sports/1mr-vortex.html"><img src="http://www.bodybuilding.com/fun/images/2014/bpr-1mr-vortex_03.jpg" width="158" height="70"/></a><br class="c17"/><h3 class="article-title">Recommended For You</h3><div class="c20" webReader="7.17117117117"><a href="http://www.bodybuilding.com/fun/fitness-360-james-grage-define-your-own-destiny.html"><img src="images/2013/fit-360-james-grage-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c19" webReader="9.86036036036"><h4 class="c18"><a href="http://www.bodybuilding.com/fun/fitness-360-james-grage-define-your-own-destiny.html">DEFINE YOUR OWN DESTINY</a></h4><p style="display: inline;" class="webReader-styled">
He asked for a Jack LaLanne weight set at age 15, stepped on stage at 25, and built himself back up after a devastating car accident that very same year. At age 39, James Grage refuses to slow down.</p></div></div><div class="c20" webReader="4.76229508197"><a href="http://www.bodybuilding.com/fun/ask-the-master-motivator-how-can-i-motivate-significant-other.html"><img src="images/2014/ask-the-master-motivator-james-grage-smallbox-bpi.jpg" alt="" width="200" height="114"/></a><div class="c19" webReader="6.12295081967"><h4 class="c18"><a href="http://www.bodybuilding.com/fun/ask-the-master-motivator-how-can-i-motivate-significant-other.html">ASK THE MASTER MOTIVATOR: HOW CAN I MOTIVATE MY SIGNIFICANT OTHER TO WORK OUT?</a></h4><p style="display: inline;" class="webReader-styled">
All too often, life partners don't commit to being gym buddies. It doesn't have to be that way. Learn how to motivate your spouse to spot you in life and in the gym.</p></div></div><div class="c20" webReader="5.32738095238"><a href="http://www.bodybuilding.com/fun/ask-the-master-motivator-how-can-i-stay-pumped-for-late-workout.html"><img src="images/2014/ask-the-master-motivator-james-grage-smallbox-bpi.jpg" alt="" width="200" height="114"/></a><div class="c19" webReader="7.10317460317"><h4 class="c18"><a href="http://www.bodybuilding.com/fun/ask-the-master-motivator-how-can-i-stay-pumped-for-late-workout.html">ASK THE MASTER MOTIVATOR: HOW CAN I STAY PUMPED FOR A LATE-NIGHT WORKOUT?</a></h4><p style="display: inline;" class="webReader-styled">
With all the things that come up in a day, evening workouts can sometimes get lost in the mix. Learn how to stay on track and push through any workout, no matter the time of day.</p></div></div></div>

Scrawny To Brawny: 5 Steps To Big Gains

Hardgainers around the world! Unite and listen up: Putting on muscle and getting stronger isn’t as elusive or impossible as you might think. It’s not something you have to overanalyze. With a little diligence and consistency, anyone can pack on excellent size. Trust me, I’ve been there. The key is to have a well-laid foundation before you jump into the gym.

It’s easy to want to lift first and learn later, but if you want to avoid common mistakes and train to gain, you need to understand certain lifting logistics before flinging dumbbells around like your life depends on it. Follow these five simple steps and you’ll be on the path to big gains!

Step 1

No matter how great your genetics, gaining new muscle mass requires a lot of hard work and discipline. If you’re a hardgainer, it’s an even more formidable task. Putting on weight may start to feel like an uphill battle that you just can’t win, but that’s because you’re probably trying to sprint the hill when you should be jogging. If you want to get big, you need to have the patience and tenacity to tackle your goals.

Sticking to the right nutrition, training, and supplement regimen for an extended period of time requires intense focus. It’s easy to fall off the plan when one of life’s many distractions hits—and they always hit. Your level of motivation is the only thing that can keep you on track. A meaningful goal and clear focus is the drive used to fuel that motivation.

Find a goal that gets you excited. Maybe you’re looking to put on three pounds of lean mass over the next few months, maybe you’re eager to grow your quads to fill out your newest pair of jeans, or maybe you’re looking to gain the majority of your new muscle in your upper body. Whatever your personal vision is, you’ve got to set a goal and stick to it.

Step 2

Looking at the numbers might seem scary, but it’s a necessary step in the right direction. In order to see how far you’ve come, you need to know where you started. Break your goal into smaller mini-goals that are measurable and achievable.

Here are three easy ways to measure and track your progress:

Strength Goals

Strength goals are measurable and simple to track. Write down or track online the weights you use for each workout and each exercise. Do this for weeks, months, and even years. On days when you aren’t seeing progress in the mirror, seeing your back squat, power cleans, or Arnold press numbers climb will remind you that you’re making headway and will keep you motivated.

Tape Measurements

Do circumference measurements for your chest, arms, shoulders, quads, and calves. Set a realistic goal for growth. Don’t listen to the ridiculous cover lines on some of the magazines. You aren’t always going to gain three inches on your arms. If that were the case, everyone would have 21-inch arms. Just set small, doable goals.

Body Fat Analysis

Lean muscle mass is a great indicator of growth. It’s an easy number to track and a number that, if you train and eat right, will go up. Have your weight and body fat measured so you can track every pound of lean mass gained.

Step 3

Before I even talk about training, we need to address nutrition. This is the biggest stumbling block for most people and it’s going to separate you from other guys struggling to gain size. Believe me when I say that food is the most anabolic substance you can ever take. There’s nothing else you can put in your body that’s going to help you put on more muscle than proper food intake.

Let’s eliminate all the fancy nutrition jargon and dissect it into the basic nuts and bolts. It’s crucial to ingest adequate calories to grow, but counting calories can become tiresome. I prefer the backward approach: I track my protein and carbohydrates each day and let the calories fall into place from there.

My good friend—and four-time Mr. Olympia—Jay Cutler follows the same method. Jay may be huge but, if you ask him, he still describes himself as a hardgainer. His fast metabolism is great for staying lean, but it also requires him to consume a lot of food to maintain muscle. Each day Jay consumes about 1.25 grams of protein and 2 grams of carbohydrates for every pound of total bodyweight. This split leaves him with roughly 55 percent of his calories from carbohydrates, 35 percent of his calories from protein, and the remaining 10 percent from fats.

Jay Knows Best

If you want to gain size, you have to make sure you get enough carbs at the right times. The three most calorie-dense, carbohydrate-rich meals should be your breakfast, pre-workout, and post-workout meals. Here’s an example of what Jay Cutler eats at these times.

Breakfast:
3 cups of oatmeal
2 slices of Ezekiel bread
20 egg whites + 2 whole eggs
1 scoop of protein mixed with ice and water
1 avocado sliced
120+ grams of carbohydrates
68 grams of protein

Pre-Workout:
2 heaping cups of White Basmati Rice
2 large Chicken Breasts (about 10 oz total)
Handful of walnuts
1 scoop of protein mixed with ice and water
80+ grams of carbs
85 grams of protein

Post-workout:
50 grams of whey protein immediately after workout
70+ grams of simple carbs from Gatorade (roughly 40 oz) 15 minutes later

Now, I know what you’re thinking. Isn’t protein the most important building block for muscle growth? Yes, protein is necessary but, at 35 percent of your total daily calories, you’re getting more than enough. My macronutrient breakdown is slightly higher in carbs than your average “gaining program,” but, as Jay will tell you, correctly timed carbs are the key to growth for a hardgainer.

Your three most carbohydrate-rich meals should be your breakfast, pre-training meal, and post-workout meal. Post workout, your glycogen levels are depleted, making it the perfect time to reload. This is also the point at which I take my creatine and load up on simple sugars. I typically drink Gatorade, not the reduced-calorie G2. I actually want the sugars.

As for fats, go for essential, healthy sources like fish, avocados, and almonds. Proper good fats are essential for testosterone production, which is critical to getting bigger and stronger. Remember that you have to be just as structured and diligent with your eating as you are your training. I can’t emphasize this enough. Eat to grow.

Step 4

People aren’t exactly the same, and we don’t all respond to resistance training the same way. What makes one guy big might leave another with a torn tendon or ligament. Some guys can practically walk into the weight room, smell the weights, and gain size. There’s no one-size-fits-all plan, but the approach I follow is broad enough that it will work for all types of hardgainers. It all boils down to a variety of rep ranges.

Generally speaking, the ideal rep range for hypertrophy is 6-12 reps. For strength, the perfect range is roughly 1-6 reps, and more than 12 reps per set typically trains muscular endurance. Most people looking to build muscle train only in the 6-12 rep range, hoping for maximum muscle hypertrophy, but they miss out on the benefit other rep ranges offer.

If you can move heavier weights with proper form, it makes it easier to get bigger. For this reason, I like to focus on building strength with 4-6 reps per set one week out every the month. The following week, I switch to 8-12 reps. Then, on the third week, I lift in the 12-18 rep range using strict form and going for maximum muscle pump.

“Generally speaking, the ideal rep range for hypertrophy is 6-12 reps.”

When I train with slightly lighter weights and high reps, I get the best pumps—the kind that make your muscles and skin feel like they’re going to rip. This “muscle pump” or swelling of the muscle cells, can result in greater protein synthesis and overall greater muscle size. I also believe a big pump helps you grow because it can stretch your muscle fascia. The fascia is a thin layer of tissue that holds your muscle together. The more you stretch that layer, the more room there is for your muscle to expand and grow.

Think of a balloon. If you blow it up and let the air out, it’s easier to blow up the second time because you’ve already stretched it. Just like a lot of air in a balloon, a big muscle pump stretches the fascia and makes room for future growth.

I think stretching is grossly underestimated because, in addition to helping prevent injury, it can also help you grow! I used to train with an old hardcore bodybuilder who would use a rubber mallet and a wood rolling pin to massage his muscles between sets. Try this yourself with a rolling pin or foam roll. You can’t even imagine the insane pumps you’ll get training this way!

Sample 3-Week Rep Rotation For Biceps

Go heavy enough to make your sets really burn. This isn’t an easy week.

“Think of your supplement regimen as the icing on your gains cake.”

Step 5

Think of your supplement regimen as the icing on your gains cake. It will help you increase and accelerate your results. Notice that I listed supplements last. While they’re an extremely important part of the equation, they don’t belong at the forefront of your weight-gain strategy. Supplements exist to support your diet and help you take things to the next level. There’s no magic bullet for getting big.

3 Basic Mass-Building Blocks:

Protein Powder

I drink at least two protein shakes every day, each with 30 grams of whey protein. This helps me get 60 grams out of the 218 grams that I need on a daily basis. There’s always a debate as to what type of protein builds muscle better—whey isolate, whey blends, casein, egg, etc. I prefer a high-quality whey blend which tastes great. Since you’ll be drinking it every day, taste is an important factor—you want something that you enjoy drinking, otherwise you won’t do it consistently.

Creatine

Creatine is the most studied and scientifically sound muscle builder in the world of sports supplementation. In simple terms, it helps improve volume, strength, and recovery. I’ve tried various types of creatine through the years, but the one I prefer is a capsule of creatine monohydrate and creatine hydrochloride. I get the benefits of creatine mono, the king of all creatines, plus the absorption benefits of the HCL. The capsules make for a convenient and easily dosed delivery system.

Branched Chain Amino Acids (BCAAs)

BCAAs support muscle protein synthesis and decreased protein catabolism. In short, they are great for recovery after a hard workout and help build lean tissue. The version I take utilizes peptide-linked aminos, or oligopeptides, as well as agmatine.

BIG FINISH

When it comes to getting big, one of the most important things to remember is that you have to make every workout count. Each and every time you step foot in the gym, you have to get your head in the game. You need the proper mindset to push past your comfort zone and do battle. I like to take a pre-workout before my workouts for that very reason. A pre-workout product delivers the extra energy and intensity I need to get the absolute best results from my training.

Remember that, when it comes to getting bigger, it’s the sum of the parts. Nutrition, training, and supplementation all play a role, but a successful plan requires the discipline and fortitude to execute it. Rome wasn’t built in a day. Neither are the best physiques in the world.


Recommended For You

DEFINE YOUR OWN DESTINY

He asked for a Jack LaLanne weight set at age 15, stepped on stage at 25, and built himself back up after a devastating car accident that very same year. At age 39, James Grage refuses to slow down.

ASK THE MASTER MOTIVATOR: HOW CAN I MOTIVATE MY SIGNIFICANT OTHER TO WORK OUT?

All too often, life partners don’t commit to being gym buddies. It doesn’t have to be that way. Learn how to motivate your spouse to spot you in life and in the gym.

ASK THE MASTER MOTIVATOR: HOW CAN I STAY PUMPED FOR A LATE-NIGHT WORKOUT?

With all the things that come up in a day, evening workouts can sometimes get lost in the mix. Learn how to stay on track and push through any workout, no matter the time of day.

Source: 

Scrawny To Brawny: 5 Steps To Big Gains

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