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Eating for Distance

Fuelling your body with the right food is a recipe for success, says Louise Pyne

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. Plus, without additional fuel, your body can start to break down lean tissue.

Your body burns fat more efficiently as a fuel in the presence of glucose, but otherwise, when your glycogen stores become depleted, your body turns to muscle as its next choice, which is obviously counterproductive and not the desired outcome of training, adds Sarah. Paying close attention to timing will also help you get the most out of each and every training session. You need to know what to eat and when, so weíve put together an easy-to-follow guide with some simple recipes for you to try.

Performance-boosting eats

2 hours before

Eat this: Grilled salmon with quinoa. This provides a good ratio of protein, carbs and healthy fats to help sustain energy for gruelling long runs. 

Avoid this: Lentils and beans. These can be difficult to digest and may bring on cramps during training. Save legume-based meals for in between training sessions instead.

Star recipe: Turkey meatballs with brown rice

Mix together 100g lean turkey mince, 1 chopped onion, 1 crushed garlic clove, 1tsp tomato purée and
shape into balls. Dip into a beaten egg and roll in breadcrumbs. Place on an ovenproof tray with
a spoonful of coconut oil and bake for 25 minutes at 180
°C/350°F/Gas Mark 4. Serve on a bed of brown rice. 

1 hour before

Eat this: A light snack combining easy to digest carbs and a small portion of protein. Good options include a banana topped with nut butter or cheese on wholemeal toast.

Avoid this: Gas-producing fruits like peaches, apple and pear will leave you feeling uncomfortable and bloated prior to training.

Star recipe: Homemade granola bars

Combine the following ingredients: 200g oats, 100g flaxseeds, 50g raisins, 50g dried cranberries, 100g mixed seeds, 2tbsp almond butter, 1 pinch ground cinnamon and a generous drizzle of maple syrup. Neatly spoon into an ovenproof tin and bake for 25 mins at 170°C/325°F/Gas Mark 3 or until lightly browned. Allow to cool and then cut into bars. 

15 minutes before

Eat this: A small helping of easily digestible carbohydrates will help to supercharge energy levels and counteract
fatigue. Excellent choices include a couple of oatcakes, half a banana or a few pieces of dried fruit.

Avoid this: Huge servings of food, especially complex carbs, protein-rich, fibrous or fatty foods, as these will take longer to digest, bring on a stitch and may make you need the toilet while running! 

Star recipe: Oat and raisin cookies

Mix together 1 beaten egg, 70g plain flour, 150g oats, 100g caster sugar, 1 pinch cinnamon and 100g raisins. Roll into balls and place on an ovenproof tray.
Bake for 15 minutes at 180
°C/350°F/Gas Mark 4. 

Post-run recipes

If you don’t eat the right food after your run, fatigue and headaches can set in, making you feel sluggish
for hours or even days afterwards. To offset the effects, a combination of carbs (to replenish glycogen stores) and protein (to rebuild lean muscle tissue) eaten within 30 minutes is the best choice. Try these simple recipes to get back on your feet after a hardcore training session:

Choco-fruity smoothie

Blend together the following ingredients:

1 small pot of Greek yoghurt

1 banana

Handful of frozen berries (blueberries, strawberries)

250ml semi skimmed milk 

1tsp cocoa powder

1 pinch cinnamon


Cajun chicken sandwich

Sprinkle 1 chicken breast with Cajun seasoning and grill. Once cooked, cut into small pieces. Spread two slices toasted wholemeal bread with 1tbsp crème fraîche, and top with the chicken breast pieces. Add 1 chopped tomato, mixed salad leaves and a squeeze of lemon. 

Salmon and veggie pasta

Place a salmon fillet on a piece of foil with 4 cherry tomatoes and half a sliced yellow
pepper. Season with mixed herbs and place in the oven at 180
°C/350°F/Gas Mark 4
for 15-20 minutes. Cook 60g wholewheat pasta, drain.
Flake the salmon into the drained pasta and add the remaining ingredients. Stir in 1tbsp crème fraîche and the juice of half a lemon and a few shavings of Parmesan.

Injury prevention foods

Keep your body in tip-top condition with these healthy bites

Kiwi fruit

Your body needs vitamin C to make collagen, a protein that gives connective tissue its strength. Load up on kiwis to make sure your body has the required levels of vitamin C it needs. 

Cheese

Nibbling on cheese will provide your body with calcium, an important mineral that helps to keep bones healthy. 

Carrots

Carrots are a rich source of vitamin A, a nutrient needed to speed up wound healing by helping cells to reproduce properly. 

Finally, here are some tips on how to get in great shape with these simple strategies

One size doesn’t fit all 

There’s a wide range of sports nutrition products available on the market, but sometimes you have
to try different things out to see what suits you best. ‘We all have slightly different digestive systems and responses to sports drinks, gels and protein shakes,’ says Sarah. 

Ditch the booze

Endurance training places a huge stress on your body, which means you really need to load up on extra nutrients. So, while a glass of wine (or two) might seem like it hits the spot after a long training session,
it won’t do your nutrient levels any good. Unfortunately, alcohol depletes the body of vitamins and minerals, slowing down performance and making you more susceptible to illness. So keep drinking to a minimum (no more than two alcoholic drinks (per week) or, better still, cut out booze completely in the run-up to a marathon. 

Don’t binge

It’s tempting to reward yourself with food after completing a long run, but if you overeat junk post-run you’ll just gain weight. ‘You may burn 2,000 calories, but it’s still easier to replace these calories than burn them! It’s important to eat the “right” things, such as a range of fruit and veg, healthy fats and lean proteins to help provide the range of nutrients your working body requires,’ says Sarah. 

Source: Eating for Distance

Posted in Diets, Fitness Models, Nutrition, Sports nutrition, Weight lossComments (0)

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Skinny To Strong: Karina Baymiller’s Complete Fitness Journey

Vital Stats

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.

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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

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Originally posted here –

Skinny To Strong: Karina Baymiller’s Complete Fitness Journey

Posted in Bodybuilding, Diets, Exercises, Nutrition, Personal Fitness Training, Training Methods, Weight loss, Weight TrainingComments Off on Skinny To Strong: Karina Baymiller’s Complete Fitness Journey

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, Nutrition, Personal Fitness Training, Sports nutrition, Weight lossComments Off on Fitness model healthy food swaps

<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

Posted in Bodybuilding, Exercises, NutritionComments Off on Scrawny To Brawny: 5 Steps To Big Gains

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 28

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Congratulations: You’ve completed Erin Stern’s Elite Body Trainer! The effort you’ve put into training hard and eating balanced, nutritious meals will have made huge differences in your physique, your athleticism, your strength, and your mindset.

Congratulations: You’ve completed Erin Stern’s Elite Body Trainer!

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.

Find Your Perfect Fitness Plan For Free!

STEP

Elite Strength Stack

Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*

“Day & Night” Protein Stack

Support muscle growth and recovery with this whey,
casein, and ZMA combo!*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 28

Posted in Bodybuilding, Exercises, NutritionComments Off on Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 28

Jogging-Treadmill

Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 27

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As you progress through the program, push yourself from 30 to 40 seconds of high-intensity work for every minute of low intensity.

Today’s interval workout is the last training day of Elite Body. It’s no time to slack off or sandbag. Now is the time to push harder and sprint faster. Think of the last three weeks as practice rounds leading up to this one workout. It’s time to show the world (and yourself) what you can do and how you’ve improved!

  • Warm-Up
  • Jogging-Treadmill Jogging-Treadmill Walking, Jogging, or Rope Jumping
    5 minutes
  • IntervalsIntervals Dynamic Sprint Drills: A Skip
    20 meters
  • IntervalsIntervals Dynamic Sprint Drills: B Skip
    20 meters
  • IntervalsIntervals Dynamic Sprint Drills: Straight-Leg Short
    20 meters
  • IntervalsIntervals High Knees
    20 meters
  • Intervals Intervals HIIT Cardio
    10 rounds: 30 seconds high intensity followed by 30 seconds low intensity. Use bike, treadmill, elliptical, or other equipment
  • Cool-Down
  • Jogging-Treadmill Jogging-Treadmill Walking
    5 minutes

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.

Elite Strength Stack

Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*

“Day & Night” Protein Stack

Support muscle growth and recovery with this whey,
casein, and ZMA combo!*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 27

Posted in Bodybuilding, Exercises, NutritionComments Off on Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 27

Apply Here To Be A Transformation Of The Week!

Body Transformation: Kenneth Meyer Scorched 279 Pounds Of Fat!

Why I decided to transform

I was extremely obese growing up. I ate too much and had an addiction to food. At age 18, I went to the doctor after getting sick and weighed 469 pounds. I couldn’t eat whole foods for a few weeks and lost weight from being sick. That’s when I decided to keep it going and lose more weight.

My desire to join the military also motivated me to lose weight. I lost a little bit of fat but stayed around 435 pounds. After I tuned 19 years old, my dad hurt his ankle and went to a physical trainer. My dad proceeded to tell the trainer about me and asked if I could be helped.

On March 2, 2011, I met my physical trainer, Dave Greene. At the time, I weighed 433 pounds with 55 percent body fat. He built a meal and exercise plan for me and it worked. It was difficult at first and seemed like I would never reach my goal.

After about a month with my trainer and meal plan, I started to see the weight come off. I dove into exercise, learned about healthy living, and it completely changed my life.

Before

After

AGE 18 / HEIGHT 6’2″ / BODY FAT 60%

AGE 21 / HEIGHT 6’3″ / BODY FAT 8%

Post To Fitboard

Three years later, I joined the U.S. Navy when I became physically fit enough. I was 190 pounds with 8 percent body fat. I lost 281 pounds and 47 percent body fat thanks to my trainer. I couldn’t believe the hard work paid off.

I should thank my dad for hurting his ankle and leading me to a physical trainer. My life is much different now. I can play sports and have energy to be active. My self-esteem and confidence are high and I always notice little things I do now that I couldn’t before. Now I fit in restaurant booths, airplanes, and rollercoaster’s. I can shop at regular clothing stores now and don’t have to worry about breaking chairs.

How I accomplished my goals

After starting my meal and exercise plan, I started to think it was possible to lose the weight. I tried many times before but nothing worked. When I realized it would take the gym, a change in eating habits, and a lifestyle overhaul, I realized I could accomplish my goals.

I met once per week with my physical trainer to check my weight and make changes if needed. It helped me stay accountable and was encouraging. After every meeting, I got more into fitness and it slowly became a lifestyle. I started researching workout routines and meal plans on Bodybuilding.com to see how other people accomplished their goals.

“My self-esteem and confidence are high and I always notice little things I do now that I couldn’t before.”

My dad told me to write down my goals with achievement dates and read them every day when I woke up, which kept me motivated. I love learning about nutrition and fitness and believe that helped me stay motivated and on track for. Throughout everything, I kept the image of myself in a military uniform in my head.

Time flew by during the past few years. I cannot thank my parents, family, friends, and physical trainer, Dave, enough for the help and encouragement.

Apply Here To Be A Transformation Of The Week!

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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

When I first started, I was only able to walk on a treadmill, but I quickly built up my ability to exercise and slowly increased the amount over time. I also started boxing and playing basketball with my friends.

What aspect challenged me the most

I quickly fell in love with the gym. The most difficult part was going out with friends at restaurants when I couldn’t eat. I built strong discipline and self-control in the past few years.

My future fitness plans

I’m trying to build more muscle now that the fat is gone. I still run a lot because I like to maintain my cardio for the military. Fitness will always be part of my life.

I would like to become a physical trainer or nutritionist to help others. I learned a lot and can help people who are trying to lose weight. I experienced many ups and down during my journey and would love to share and help others who struggle too.

“Write down your goals, set a date to reach them, and read them to yourself every day.”

Suggestions for aspiring transformers

Write down your goals, set a date to reach them, and read them to yourself every day. Make sure to journal your workouts and food so you can track improvement.

How Bodybuilding.com helped me reach my goals

Bodybuilding.com is the best website I found during my fitness journey. It has so much information and is stocked with encouraging people. Every workout plan I need is on Bodybuilding.com.

The articles pump me up to go to the gym and motivate me. I read the articles about nutrition mostly. I learned many recipes and ideas for cooking and baking.

I thank Bodybuilding.com for the motivation and information to help me accomplish my weight loss and fitness goals.

Kenneth’s Top 5 Gym Tracks

  1. “Zero” by Smashing Pumpkins
  2. “Law Of Nature” by Sixfingerz
  3. “I Stand Alone” by Godsmack
  4. “Clap Back” by Ja Rule
  5. “Alive” by Kid Cudi (Feat. Ratatat)

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Body Transformation: Kenneth Meyer Scorched 279 Pounds Of Fat!

Posted in Bodybuilding, Diets, Exercises, Nutrition, Weight lossComments Off on Body Transformation: Kenneth Meyer Scorched 279 Pounds Of Fat!

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 24

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If your energy levels are low and you’re feeling depleted, take today completely off from exercise and focus on recovery. If you’re an advanced athlete or really want to push your results, perform the cardio and core workout below!

To begin your cardio session, warm up for 5 minutes on the treadmill, bike, or trail. After this brief warm-up, perform 30 minutes of high-intensity interval cardio. Base the intensity of each interval on how you feel. The intense intervals could be 15-second bursts or two-minute increases in tempo. Mix things up to keep each workout fresh, improve your cardiovascular endurance, and increase your anaerobic threshold.

The abdominal circuit should be performed three times per week. It’s scheduled at the end of day one, day three, and day five. If you’re using day three as a rest day though, perform the abs circuit at the end of the workout on day four or six.

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.

Elite Strength Stack

Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*

“Day & Night” Protein Stack

Support muscle growth and recovery with this whey,
casein, and ZMA combo!*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 24

Posted in Bodybuilding, Exercises, NutritionComments Off on Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 24

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Fitness 360: Samantha Ann Leete, Nutrition Program

Samantha’s nutrition program is simple and effective. It’s also full of food that actually tastes good! Just like she programs her workouts, Samantha programs her nutrition so the macros aren’t always the same. Her meal plan goes hand-in-hand with her goals. Whether she’s trying to lean down for a competition or build some muscle in the off-season, she knows the right combination of food to help her reach her best self. Here’s her plan!

Samantha Ann Leete Fitness 360
Watch The Video – 13:58

Nutrition For Life

Samantha’s nutrition plan consists of clean food that makes her mind and body feel good and complements the huge amount of effort she puts in to her exercise regimen.”They say you can’t out-exercise a bad diet. I think that’s totally true,” she says. “Nutrition transforms how you feel, how you perform in the gym, and how you look.” To Samantha, nutrition is not only vital to her success as a bikini competitor, but also to her general health and well-being.

“I believe in balance,” she says. “I don’t think you need to go to any extremes to reach your goals.” Samantha practices what she preaches. She eats smaller-portioned clean meals every 2-3 hours. She prepares her food for the week so she doesn’t have to worry about how much to eat or when, and has a solid macronutrient profile for fat loss and muscle-building.

“Eating food that you enjoy will help you stick to your nutrition plan you’re on for a long time.”

“Having a healthy relationship with food is important to me,” says Samantha. Sometimes, it’s too easy to have negative associations with food, particularly if that food is considered “bad for you.” Samantha maintains that she never wants to feel bad about the food she eats. “Sharing a delicious meal with a loved one, trying new foods, and liking taste with the emotion of an exciting event are all really positive things about food. I don’t want to miss out on any of those.”

Samantha has two great pieces of advice for anyone wanting to live a healthier life: Enjoy the food you eat and create a nutrition plan based around your goals. Eating food that you enjoy will help you stick to your nutrition plan you’re on for a long time. If you hate every meal that you eat, you won’t be able to eat them for long.

“I believe in making small changes and replacing old habits with new habits that will help you perform and feel better,” says Samantha. “Moderation is key!”

Samantha’s Meal Plan

Nutrition Facts

Calories: 290 Fat: 2.2 g Carbs: 44 g Protein: 24 g

Nutrition Facts

Calories: 210 Fat: 1.9 g Carbs: 19.6 g Protein: 25 g

Nutrition Facts

Calories: 333 Fat: 4.5 g Carbs: 29.2 g Protein: 35.9 g

Nutrition Facts

Calories: 240 Fat: 13.8 g Carbs: 8 g Protein: 22 g

Nutrition Facts

Calories: 393 Fat: 19.4 g Carbs: 24.8 g Protein: 29.8 g

Directions
  1. Mix all ingredients.
  2. Spray coffee mug with non-stick cooking spray.
  3. Pour ingredients into mug and cover with plastic wrap.
  4. Place in microwave 30-60 sec and top with peanut butter.

Nutrition Facts

Calories: 308 Fat: 11.3 g Carbs: 15.6 g Protein: 36.4 g


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Fitness 360: Samantha Ann Leete, Nutrition Program

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Build Mass With Class: Hunter Labrada's Guide To Adding Muscle

Growing up, bodybuilding wasn’t pushed on me at all. This might sound strange to some people, seeing as my dad is Lee Labrada, the IFBB Hall of Fame bodybuilder, but it’s completely true. I consumed a healthy diet as a child, but I never ate that much. As a result, I was always skinny.

More than anything, I loved sports. I played hockey from the time I was 5 years old until I was 12, and I never felt like I was at a disadvantage due to my lack of size. I could skate fast and was pretty strong—what else did I need?

In seventh grade, I became interested in football, and from the first practice I was hooked. I quickly realized that unlike hockey, I was at a distinct disadvantage. I had fun and did well enough in my first season, but my growing passion for football made me start looking for ways to put on size so I could become a better player. I’ve learned this is a common story among bodybuilders. Many, including my dad and Shawn Ray, got their feet wet in bodybuilding in order to get better at high school football.

I immersed myself in the afternoon and summer strength and conditioning camps my school had to offer, and while I made some progress initially, it wasn’t as much as I had hoped for, or expected. Following my eighth-grade season, I weighed a whopping 100 pounds, and I knew things had to change big time if I ever wanted to see playing time in high school.

Grow Like Dad

I consulted with—who else?—my dad, who made it clear that if I wanted to gain weight, I had to dramatically increase my caloric intake. Sure, I was training hard, but I had to eat more! That offseason, with his help, I started eating like a horse, and it made a world of difference. I gained 25 pounds that year alone.

As I kept working out and getting bigger, I began looked forward to training for football almost as much as I enjoyed playing football. By my senior season, I had built myself into a 5-foot-8, 210-pound running back and strong safety, and I signed a letter of intent to play football for a Division-II university in Boston. My senior season was a major letdown, however; I tore my hamstring on the first day of regular practice.

Hunter Labrada was part of the bodybuilding community long before he ever decided to become a bodybuilder.

After rehabilitating, I returned and played just four games before hurting myself again. This time, I suffered an avulsion fracture when my quadriceps tendon pulled a piece of bone off my hip at the growth plate, which was still soft because I was so young. Essentially, my legs had become so strong that the tendon had overpowered the connection to the bone, resulting in the fracture.

Football was looking less and less like my future, but as an upside, these injuries gave me an opportunity to train on a strict bodybuilding split routine. I found I had to split up the work for my upper body into multiple sessions so I could still be at the gym as much as I wanted to be. I made incredible progress, and by the time I was cleared to begin running, my athletic dreams had transformed along with my musculature.

Soon enough, I found I wasn’t enjoying all the things I used to enjoy about football. The highlight of any day became getting into the weight room. I decided that fall that I was done with football, and I was going to become a competitive bodybuilder.

Do The Caloric Math

That was three years ago, and since then, I have been able to transform my body even more, adding layers of muscle and quality size. I now weigh 237 pounds and am holding sub-8 percent body fat. More importantly, however, I’ve learned through trial and error, and hours upon hours of research, what works for me in terms of training, diet, and supplementation, and what doesn’t.

Remember that bodybuilding is a marathon, not a sprint!

Do you know what doesn’t work? The old method of walking up to the biggest guys in the gym and asking them what their splits looks like, what they do for certain body parts, or my favorite, what supplements they take.

Nine times out of ten, the people asking these questions do it with the best of intentions, and they just can’t figure out what the big guys’ secrets are. All they see are beasts crushing heavy weights in their workouts and drinking concoctions afterward that look questionable for human consumption.

The real secret is what those guys do during the other 22 hours of the day. What sets them apart from the people who are not growing is nutrition. Many people might think they know what I mean by that statement, but even they could be way off the mark. If you are truly trying to put on muscle mass, your traditional breakfast, lunch, and dinner simply won’t suffice, no matter how hearty they are.

The basics of growth are simple: Consume more calories than you expend. In some ways, it’s that easy. But figuring how many calories you need to maximize quality growth, well, that’s not as simple. Here’s how you burn calories during your day:

  1. Resting metabolic rate: These are the calories burned by your body just so it can function, which accounts for approximately 60 percent of your daily caloric consumption.
  2. Daily activities: You burn plenty of calories just doing your daily tasks like walking, talking, working, and every other way you pass time outside of the gym.
  3. Training: These are the calories burned by your workout and cardio.

There are a number of different ways to calculate these numbers, but no matter how you look at it, that’s a lot of calories!

The amount of surplus that you’ll need varies based by your goals and how your body individually responds. One person might only need a 300-500 calorie daily surplus to make incredible gains, while another might require closer to an extra 1,000 calories. And the bigger you get, the more you will need to eat. This is a result of the increased metabolic rate caused by the added muscle mass and, most likely, your heightened training intensity.

The New Macros: Lean, Complex, Healthy

As you know, figuring out how many calories you need is only one part of the battle. Choosing which foods are the best to fuel your body and achieve your daily required caloric surplus is the other.

There are several schools of thought on this, but the one that I am most partial to, and have had the most success with, is simply eating large amounts of clean food. And no, I’m not talking about how you wash your vegetables.

I’ve never been one to go on the pizza-and-ice-cream bulking diet, because while you’ll probably put on weight, you will also be left with a lot of empty calories and unwanted body fat that you’ll have to burn off later.

Remember that bodybuilding is a marathon, not a sprint! So why put on large amounts of unnecessary body fat when you can achieve the same end goal of building dense muscle, while looking and feeling much healthier, by doing it the right way? It’s simple: You can’t go wrong by eating lean proteins, complex carbs, and healthy fats.

These clean-food options aren’t complete lists, but they are guidelines. Why “ultra-lean” ground beef? Food marketers in our country have done a great job of capitalizing on consumer ignorance, so when the average person picks up a package of ground beef and sees a big “93 percent fat free” sticker, they think they are making a great choice. This beef, at 93 percent fat free, is actually approximately 33 percent fat per serving.

How is this possible, you ask? Because the beef is 93 percent fat free by weight, not by calories! A gram of protein has 4 calories, and one gram of fat is 9 calories, so you can see where it can get tough to stay on top of the numbers. This is why I look for 98 percent fat-free lean meats for my diet; these work out to approximately 10 percent fat per serving, by calories. I keep my proteins lean, and make up for it by eating fats from the “healthy fats” list.

The bigger you get, the more you will need to eat.

Supplementation

Before we dive into training, it’s important to touch on the supplements I use to augment my nutrition plan. As any smart athlete or coach will tell you, supplements can’t replace hard work and quality nutrition.

They can, however, round out your diet, introduce performance-boosting nutrients, and make getting adequate amounts of specific macronutrient easier.

Protein

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Protein is usually the first thing that comes to mind when you talk to someone about supplements, and for good reason. Protein is essential for muscle growth and post-workout repair.

Whey is digested much faster than any other protein source available, which makes it ideal after training. Try to drink your whey within 30 minutes of your workout, targeting roughly 40 grams of protein.

When searching for a good whey protein, look for servings per container, protein per serving, and the presence of any “filler” nutrients like fats and added sugars.

You obviously want to maximize your money spent and give your muscles the best possible quality of protein for optimal results.

Creatine

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Creatine monohydrate is simple, safe, effective, extremely well-tested, and cheap. You will experience size, strength, and performance gains while taking it because creatine increases phosphocreatine stores inside your muscles and also causes them to hold more water.

I don’t like to mega-dose creatine, so I stick with five grams per day. When shopping, look for a pharmaceutical-grade creatine like Crealean.

Glutamine

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Glutamine is the most prevalent amino acid in your muscle tissue, and it’s one of the key shuttles for nitrogen into your muscles.

Beyond the muscle-building and recovery benefits of glutamine, it’s helpful for immune support and gut health, making it an essential supp in my book.

Take 5-10 grams per day.

Pre-workout

Yes, the stimulant present in nearly every pre-workout is a plus, but you shouldn’t purchase a pre-workout product just for caffeine. You should purchase it because of other physiological boosts.

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A good pre-workout will increase blood flow to your working muscles, which increases your strength and endurance by delivering more oxygen and nutrients. This, in turn, increases your performance and supports growth.

Look for a pre-workout powder that contains a full dose of creatine, beta-alanine, glutamine, and other performance ingredients.

Stay away from products that feature proprietary blends. That’s usually where manufacturers hide useless pixie dust amounts of exotic sounding ingredients that don’t help you much.

Fast-Acting Carbohydrates

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I don’t normally advocate fast carbs, but they can be helpful around your workouts. Since your body rapidly processes simple carbs, they allow you to replenish the glycogen in your muscles that you deplete during training.

This helps you recover faster and train harder. After a workout, fast carbs spike your insulin and help dliver nutrients to your fatigued muscles.

You can get simple carbs from fruits, sugary sports beverages, dextrose, or any number of extremely simple carbohydrates. I personally use Labrada’s PowerCarb product; it contains a special carbohydrate molecule designed to serve the exact function I described above, but better than any of the previous options listed. I enjoy sipping one scoop throughout my workout; it helps me sustain a full pump.

BCAAs

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When you consume proteins, your body breaks them down into amino acids. There are three essential amino acids called branched chain amino acids, or BCAAs, which are leucine, isoleucine, and valine. These amino acids are some of the most important for muscle growth, repair, and recovery.

I like to supplement with BCAAs before, during, and after my workouts to prevent catabolism (or breakdown) of my hard-earned muscle tissue and provide the fuel necessary for additional growth and energy during the intense stress of my training.

HUNTER’S MEAL PLAN AND SUPPLEMENTS

Here’s how a week of nutrition and supplementation looks for me on the system described above:

Training for Mass

Training regimens are a dime a dozen, and they’re almost all impressive in their own way. You have to listen to your body and find the one that works for you, or alter an existing one to better suit yourself. In the end, I believe it comes down to optimizing what I like to call your “training intensity equation.” Here’s what that looks like:

Training Intensity = (Volume x Weight used)/Rest time

This isn’t an equation that will spit you out a number. Instead, it’s meant to portray the relationship between the variables, so you can change them according to what works best for your body. You can increase or decrease your training intensity by either changing the volume, the weight you use on each set, your rest time, or all three.

I’ve been training on a push/pull-style split almost since I started, with all of the trial-and-error experimentation happening in the variables making up the training intensity. Initially, I pounded my larger body parts with upward of 25 sets. While I initially got great gains, my progress quickly slowed despite my good nutrition, supplementation, and rest.

What I didn’t realize at the time is that you don’t grow in the gym—it’s the opposite! You incur tears and trauma on a microscopic level, breaking down those precious muscles you have spent so much time and money to build. If the tears and trauma are too great, or they’re not given adequate time to recover, you’re not doing yourself any favors.

Of course it’s normal to be sore or feel like you did something taxing the day after you train, but you shouldn’t feel like you got hit by a truck for three days after every workout, either!

The Intensity Sweet Spot

Once I started tweaking my training intensity equation, I found that I experience my best gains doing 12-15 sets per large body part (chest, back, legs) and 8-10 sets per small body part (shoulders, biceps, triceps) using a moderate 8-12 reps. This level of volume allowed me to keep my training intensity high by decreasing my rest time between sets and by performing each set to failure using techniques such as forced reps and negatives.

Staying mindful of these variables allows me to be more efficient in the gym, as well. My weekly chest and triceps workout takes me 1 hour and 10 minutes, but if I did the same routine in 1 hour and 45 minutes, I will feel like I did significantly less work. And for all intents and purposes, I did!

I challenge you to increase your intensity in some way during your next workout. That increased intensity, as many greats like my father have shown, makes muscles grow. Just stay mindful of the equation to avoid getting hit by the intensity freightliner!

Increase or decrease your training intensity by changing the volume, the weight you use on each set, your rest time, or all three.

My Sample Bodybuilding Workout

Abs and cardio

Abs and cardio

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Build Mass With Class: Hunter Labrada's Guide To Adding Muscle

Posted in Bodybuilding, Exercises, NutritionComments Off on Build Mass With Class: Hunter Labrada's Guide To Adding Muscle


Paige Hathaway

Paige Hathaway

32 minutes 16 seconds ago

My motto: Don’t Fail and Give up.. FAIL AND GET UP!!! 😤🌪

WHATS YOUR MOTTO? 🤔

Paige Hathaway

1 day 12 hours ago

PART 2: Reporting live from F45 Training Flatiron - see what a session looks like LIVE!!!

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