Tag Archive | "protein"

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

collette mcshane

5 minutes with The HIIT Mum

Pocket rocket and mother-of-one Colette McShane, aka. @TheHIITMum, is a fitness force to be reckoned with. Here, we chat to her about supplementation, passion and just getting stuff done.

I love helping others achieve good health because there is nothing more satisfying than seeing people achieve what they never thought possible. I love making a difference in people’s lives – a lot of parents write to me to say they are getting fitter and healthier, making it easier for them to play with their children.

I always kick the day off with a big, healthy breakfast as it sets the tone for the rest of my day. I make a yummy omelette, frittata or poached eggs with lots of vegetables. Lunch and dinner is anything from stirfry to healthy curries or Mexican-style wraps – again, with lots of vegies and lean proteins.

I snack on the Healthy Way range from Chemist Warehouse, as it’s accessible, varied and forever expanding. I love their vegie chips, all their nuts (I am walnut and almond crazy) and the trail mixes for snacking during the day. 

Continued here:

5 minutes with The HIIT Mum

Posted in Health Issues, Nutrition, Weight lossComments Off on 5 minutes with The HIIT Mum

binge-craving-sugar

How to stop yourself from overeating

How to stop yourself from overeating Wondering why you constantly overeat?

Here are three factors that may be contributing to over-indulging. It’s easy to over-dramatise the odd extra helping as a ‘binge’ or ‘blowout’, but if you are consistently eating more than your body needs, there may be good reasons.

The stick: Macro shortfall

The human body’s drive for protein is so powerful that it will keep consuming food until its protein needs are met according to a University of Sydney study.

As protein intake decreases, kilojoule intake increases, researchers reported.

The fix:

Consume 15 to 20 per cent of daily kilojoules from high-quality, low-fat protein sources. Lean meats, legumes, fish, eggs and tofu all qualify.

The stick: Multitasking

Whether it’s the portion sizes at your local, a bout of intense work stress or mindless nibbling in front of the telly, there’s a whole gamut of reasons why we eat more than what we need or when we’re not hungry at all .

The fix:

Try to eat intuitively – only when you’re hungry. Focus on eating when you feel hungry and stopping when you feel full.T

The stick:

OverwhelmResearch suggests that when we can choose from a wide variety of foods, we generally eat more

Follow this link:

How to stop yourself from overeating

Posted in Exercises, Fitness Equipment, Nutrition, Weight lossComments Off on How to stop yourself from overeating

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

Apply Here To Be A Transformation Of The Week!

Body Transformation: Paula Knaley Is In The Shape Of Her Life!

Why I decided to transform

At one point in my life, I held onto some weight from three pregnancies, I cared for my terminally ill mom, did not sleep well, felt depressed, and was saddled with far too much stress.

Needless to say, this combination made me at my heaviest during this time. Going into the fourth decade of my life in November 2010 sparked something in me; it became the catalyst to make changes!

In February of 2011, I decided joining a gym was the best way to get started. I felt that the only thing I had control over was my own physical appearance and health. The latter was the most important thing I wanted to change! As part of signing up, I was given three free sessions with a personal trainer, which I initially wasn’t interested in.

Somehow those three sessions drove out the competitive drive and feral beast in me. I saw the value in personal training, and from that point onward, I knew I made some of the best life-altering decisions of my life.

Before

After

AGE 40 / HEIGHT 5’8″ / BODY FAT 36%

AGE 42 / HEIGHT 5’8″ / BODY FAT 19%

Post To Fitboard

How I accomplished my goals

During my entire transformation, I faced many adversities in both my training and personal life. My mother passed away in April of 2012. In June of that year, my 11 year old son underwent an extensive chest surgery, and a month later, my husband was diagnosed with his second occurrence of melanoma. It was a very tough time. In training, I couldn’t fathom making such huge changes to my life at first, but I did not give up. I turned to books, the internet (Bodybuilding.com), and trainers at the gym for help.

I inched along slowly, training one day a week with a trainer and not knowing what to do the other four days at the gym. I knew they offered classes and boot camps that were also taught by trainers, but I felt intimidated at first. I forced myself to go to my first class, a “Core and More” class. Not long after, I almost got up and walked out because I couldn’t do many of the things the trainer was instructing us to do.

For whatever reason—embarrassment, fear of failure, or just plain stubbornness—I managed to stick with it, week after week, and began to be able to do things I couldn’t do the week before. It helped that there was a woman named Mary who excelled in every class I took; she was a real inspiration to me: cut, lean and very athletic. Mary could do anything the trainers threw at her. Her encouragement, along with the results I was seeing, really motivated me to keep going.

“I am a better wife and mother because of how I feel mentally and physically.”

I have my trainer, Kurt Jones, to attribute greatly to my success. He was a tough, hard-nosed, no-nonsense trainer and gave me exactly what I needed. He did not hand out complements very often, but when he gave me one, I knew I had earned it and worked my ass off to get it! Without a doubt, Kurt Jones was a huge factor in my success, aside from my own willingness to work hard and be consistent and disciplined at the gym and at home.

I continued my workouts and nutrition through all of my stress, as they had now become my lifestyle, addiction, and quite honestly, my saving grace. Keeping a food log was also very critical to my success. Without the workouts with Kurt and encouragement from my friends at the gym, I do not know how I would have survived the stress, worry, and anxiety of this crushing stress. Despite how badly I get emotionally torn up, Kurt would never let me hang my head and instead told me to harness my rocky emotions into strength.

In addition to my personal trainer and Mary, the support of my husband and kids were so indispensable. They understood my selfish need to spend a lot of time at the gym—sometimes twice a day—and to cook a lot of new, “weird” things. Things like spaghetti squash, quinoa, kale, almond butter, coconut oil, and almond milk, to name a few of the “new” things I introduced into our household pantry and refrigerator.

What has changed most is my own self-perception. I am a better wife and mother because of how I feel mentally and physically. My investment in my health has benefitted my family. As a result, my kids know what a serving size is, how to read food labels, and what good carbs and protein sources are. I share my healthy recipes with others as well.

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

What aspect challenged me the most

The hardest part of the journey for me was getting started with the nutrition changes. I had to educate myself on what “clean eating” was and how to support my efforts at the gym.

Of course, what I ate before and after workouts helped maximize my results. It helped me to adhere to good eating when I wrote in a food diary. The work outs were tough, no doubt, but I actually learned to love those as well as the clean eating lifestyle.

My future fitness plans

Since attaining my goals of losing 50 pounds and body fat percentage of 19 in 2012, I have basically been maintaining. Weight loss is no longer my goal, but I change my work out routines to continue to build strength, muscle, and keep my fitness level. To that end, I still work out five days per week.

“I learned that surrounding yourself with supportive, educated people who have similar goals is key.”

For my 43rd birthday in November 2013, I had the “after” pictures taken. As a gift to myself and documentation of my journey, I had a friend who is a photographer, Scott Petranek, come and shoot pictures during one of my workouts with Kurt. At age 43, I am currently in the best shape of my life and I love the way my body looks. I feel great and know I am doing everything I can to optimize my health.

People have suggested I compete, and although I appreciate the compliment, it’s just not something I am interested in. I officially consider myself a “gym rat” and plan to continue to train hard simply because I love it.

Suggestions for aspiring transformers

My favorite quote is, “You can’t out-exercise a bad diet!”—it’s so profound and true. What you put in your mouth supports what you do in the gym. An honest, detailed food log kept me accountable and was critical to my daily food planning.

I learned that surrounding yourself with supportive, educated people who have similar goals is key. Join a gym, hire a trainer, do your own research — any or all of these are integral to success.

“Anyone who is determined, willing to work hard, and dedicated can obtain these kinds of results.”

If you are going to go through the trouble of making a nutrition and work out plan, follow them! You don’t have to be a competitive body builder to get ripped and lean. When I first started this journey, I had never seen “an average woman” look like my friend Mary did, or be able to perform feats of strength and stability that she did.

Anyone who is determined, willing to work hard, and dedicated can obtain these kinds of results. It’s a great feeling knowing you earned the results because they aren’t going to happen any other way.

How Bodybuilding.com helped me reach my goals

I especially like tuning into BodyBuilding.com on Facebook for daily news feeds from the site. The articles on exercise ideas for specific lifts are some of my favorite. New ideas, new workouts, and the “why” behind certain principles all help me better understand this health aspect of my life.

Reading other people’s personal stories has been truly inspirational and worth reading. I loved that I learned so much throughout my journey, and I hope to continue to learn.

Paula’s Top 5 Gym Tracks

  1. “Lola Montez” by Volbeat
  2. “Lift Me Up” by Five Finger Death Punch
  3. “Yeah” by Usher
  4. “Supermassive Black Hole” by Muse
  5. “Sweat” by David Guetta (feat. Snoop Dogg)

 

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Continue reading:

Body Transformation: Paula Knaley Is In The Shape Of Her Life!

Posted in Bodybuilding, Exercises, Health Issues, Nutrition, Training Methods, Warm up, Weight loss, Weight TrainingComments Off on Body Transformation: Paula Knaley Is In The Shape Of Her Life!

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Amateur Bodybuilder Of The Week: Engineering Student Learns The Science Of Shred!

QHow did your bodybuilding journey begin?

My nickname was Skinny Vinny in junior and high school because all I did was sit at home and play video games. I didn’t discover my passion for lifting until I played football as a high school junior. I started doing basic lifts and didn’t worry about macros or nutrition. As my gains increased, so did my interest in bodybuilding science.

I started researching on Bodybuilding.com and realized the importance of dieting. With this newfound knowledge and advice, my results multiplied. By my junior year of college, I put on 30 pounds of muscle.

Lifting daily and eating properly was amazing, but I felt like something was missing. I pinpointed the issue in March 2013 while I was working out: I didn’t have a defined goal. I always wanted to motivate and inspire others and thought what better way than to land a magazine cover. If only one person picked up the magazine and was inspired by me, it would be worth it. So I decided to compete in men’s physique to make my goal a reality.

Cool Fact

When Vinny isn’t crushing the weights to perfect his physique, he’s absorbing knowledge in the classroom to become a civil engineer!

I proceeded to search for a trainer who would take me on provide advice. That’s when I discovered my competition team, Method Training. The founder, Anthony Tumminello, took me under his wing and I competed on June 1, 2013, at age 21 weighing 161 pounds with 5 percent body fat. I finished 6-out-of-16 and was upset that I didn’t place.

I realized that strength comes from failure and a fire was lit within me. I promised to keep competing until I achieved my goal and did my best at every show. With new motivation, I competed in my second show on November 16, 2013, and finished 11-out-of-24 weighing 164 pounds with 4 percent body fat. I didn’t place, but my physique improved and will only get better.

2014 will be the year I place and take one step closer to a magazine cover, and eventually, the Olympia stage.

“2014 will be the year I place and take one step closer to a magazine cover, and eventually, the Olympia stage.”

What workout regimen delivered the best results?

I throw in three HIIT cardio sessions per week and do steady-state cardio depending on how I look and feel.

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?

My on-season meal plan is very strict. On every fourth day, I double my carb intake to retain size and increase energy.

What supplements gave you the greatest gains?

“Without facing adversity, you can’t grow and adapt.”

How did your passion for bodybuilding emerge?

Bodybuilding is essential for self-growth. The discipline and determination that comes from lifting and dieting helped me learn what it means to succeed. Bodybuilding showed me that failure isn’t awful; it’s positive and can be used to my advantage. Without facing adversity, you can’t grow and adapt.

What or who motivated you to be a bodybuilder?

I admire athletes with solid builds, but seeing Arnold Schwarzenegger really accelerated my motivation. Greg Plitt was a big factor to formulate my goal to land a magazine cover. I realized that if I had the right mindset, I could accomplish anything.

Where did you go for inspiration?

My workout partner and close friend is a constant source of inspiration. He supports my fitness goals and motivates me to push past my breaking point. My trainer and team are added inspiration too. They always give me advice and share training knowledge.

What are your future bodybuilding plans?

I’m preparing for back-to-back shows in June 2014 to place and nationally qualify. Once I’m nationally qualified, I’ll receive my pro card, and eventually compete in the Olympia.

With the help Anthony Tumminello, my trainer and Method Training founder, I will land a magazine cover and inspire others. I plan to receive my personnel training certification and spread my knowledge and motivation to others who started like I did.

What is the most important bodybuilding tip?

Mindset is everything. If your mind can, your body will follow. Be confident and never doubt yourself. The second you do, you’re fighting a losing battle.

Who is your favorite bodybuilder?

My favorite professional bodybuilder is Kai Greene. Reading about his story and where he came from is inspiring. I could listen to his motivational videos for hours and have at times used them to get off my chair and into the gym. His physique is incredible and he always improves.

How did bodybuilding.com help you reach your goals?

I acquired most of my knowledge about fitness from articles on Bodybuilding.com. When I first started, I spent hours sitting in front of my computer absorbing as much as possible from the site. Bodybuilding.com played a big part to create my physique. Ordering supplements is very easy and Bodybuilding.com always has the best prices.

Vincent’s Top 5 Gym Tracks

  1. “Calling” by Sebastian Ingrosso & Alesso
  2. “Epic The Way You Kissed Me” by Hardwell
  3. “Toulouse” by Nicky Romero
  4. “Chop Suey” by System Of A Down
  5. “Kickout The Epic Motherf_cker” by Dada Life
Contest History
  • 2013 NPC Paul Neville’s Long Island Bodybuilding, Fitness, & Figure Championships – 6th Place
  • 2013 NPC Eastern USA Championships – 11th Place


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Amateur Bodybuilder Of The Week: Engineering Student Learns The Science Of Shred!

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Amateur Bodybuilder Of The Week: Engineering Student Learns The Science Of Shred!

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

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

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

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

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

Nutrition Facts
Serving Size (1) Recipe yields 2

Amount per serving

Calories 329

Total Fat18 g

Total Carbs27 g

Protein20 g

Vegan-Friendly Protein Dinner PDF


Recommended For You

Bread Winner: Paleo Bread Recipe

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

You Can Make Creamy Avocado Chicken Pasta

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Vegan-Friendly Protein Dinner Recipe

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

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Eat Like A Beast: Brandan Fokken's Bulking Meal Plan

When I began my fitness career, I didn’t know anything about muscle-building nutrition other than the standard “eat lots and lift heavy” rule. So that’s what I did. All through my 20s, the only macro I ever worried about was protein. I never counted anything and ate what I wanted when I wanted it. I never felt guilty.

My goal was to be a bodybuilder. As a fan of the sport, I would watch my favorite athletes get insanely shredded for shows and then shortly after go back to eating massive amounts of food so they could come back the next year even bigger. I figured they had to be doing something right, so that’s how I approached my own nutrition. I cut way down for my shows, but the second the season was over, I would start eating whatever I wanted again. This type of plan was actually difficult because I would get so big I’d struggle to cut back down in time for my next show.

By chance, I injured one of my quads the day after a bodybuilding show. I had another show only two weeks away, but my leg was swollen, I couldn’t flex it, and it hurt to work out. That’s when my trainer suggested I try a new division called men’s physique. At first I was hesitant and thought people would make fun of me, a heavyweight bodybuilder, for entering a contest. Eventually, though, I agreed.

I had a blast at the show and placed second to my friend and now IFBB physique pro Trevor Larsen. I loved the class and decided from there that I would switch divisions and train to compete. This switch changed my entire nutritional approach.

I switched divisions and started training for physique. This switch changed my entire nutritional approach.

Enter “Aesthetics”

As the physique division progressed, it got more and more popular. I started to hear the word “aesthetics” more often and guys started to stay lean year round for photo shoots and fitness expo appearances. To be competitive and make a name in the industry, I had to learn how to hold my shape much longer than a month. Some guys were doing more than seven shows each year!

For some athletes, staying lean all year works. For others, it’s a little harder. I fall into the second category. After a long season, I can definitely see how constant dieting affects my body. I’ll appear to have lost mass and fullness and my body won’t respond quite as well as it normally does to my diet. So I take an offseason. It can last anywhere from 4-8 months.

During my offseason, I don’t just jump right into eating more calories. I gradually increase until I get up to the 3,800-4,200 mark, which is plenty. I gain slowly, I have better workouts, my mental state does great with this method, and I have plenty of energy throughout my prep. I don’t go crazy eating whatever I want, though. I try to be smart about how I bulk so I can be back in stage shape within 30-60 days.

Even after I get to my max calories, I still do a cheat meal once per week. My cheat meals are pretty light, though. They usually consist of three quest bars, one or more cups of oats, 4-6 tablespoons of peanut butter, and maybe some ice cream. If there’s a social event or a weekend date night, I may have a burger and fries, but that’s rare.

During my bulking process, my workouts are great. I tend to lift a lot heavier and really push myself for optimal growth. That’s the purpose of having an offseason.

When I start to schedule shoots and shows that I need to be in shape for, I slowly start pulling back a bit on calories until I hit my maintenance levels. That’s my starting point for a contest or photo-shoot prep diet.

Keep the emphasis on frequent protein, quality calories, and ample carbohydrates.

Beast Bulking Plan

This is my last bulking plan. It may not work perfectly for you, so feel free to eat more, less, or even substitute foods, but keep the emphasis on frequent protein, quality calories, and ample carbohydrates. Try it out, and good luck with your gains!


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Eat Like A Beast: Brandan Fokken's Bulking Meal Plan

Posted in Bodybuilding, Diets, Exercises, Nutrition, Sports nutrition, UncategorizedComments Off on Eat Like A Beast: Brandan Fokken's Bulking Meal Plan

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Over 40 Amateur Of The Week: ''Gym'' Stands For Get Yourself Moving

QHow did your fitness
journey begin?

The desire for a better body started where it must: in my mind. I was a young mom with three kids and didn’t want to be a chubby wife wearing “mom jeans.” I thought to myself that I wanted to instead feel and look as good as possible for as long as possible. Fast-forward years later, what started as a goal fully bloomed into a lifestyle. I no longer work out merely to look good; at the risk of sounding cliché, I work out to feel good. Plus, the lifestyle really is its own reward.

What workout regimen delivered the best results?

There is no best workout regimen, if you ask me. I just do something for five days a week. I am an 80s chick at heart. One of my favorite things to do is go in-line skating—pretty old-school, I know—but I love what it does for my lower body, and it never gets boring. I don’t mind the looks either!

I encourage others to not always think of exercise as gym time, but as activity time: Just move is what I say!

GYM = (G)et (Y)ourself (M)oving

“I no longer work out merely to look good; at the risk of sounding cliché, I work out to feel good.”

Circuit: 2 rounds

21s Technique: 7 reps of top half of ROM, 7 reps of bottom half ROM, and 7 reps full ROM

Circuit 6 rounds

Amateurs Of The Week Main Page

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?

There are certain habits that work, and always will. Reducing sugar, for example, helps most people in a hurry. When we think of eating “clean,” most people actually eat “pretty clean.” I use an 80-20 balance, meaning that I eat healthy 80 percent of the time. And the other 20? A girl needs to have a little fun!

Specific food types, sizes and portions? I’m not one of those people who goes around measuring and weighing everything I can. To me, that takes you down that dreaded diet road. I’ve never known anyone who can stick with a diet for long. In the end, it takes consistency and common sense to eat in a healthy manner. Have the choice between a grilled chicken sandwich or one that’s breaded and fried? You know what to do. The question is: Do you actually do it?

What does work for me is eating six small meals a day and alternating high and low carb days. I know you’ve heard it before, but it keeps my metabolism, energy levels, and mental mood all positive. Eat small portions of good stuff every few hours. That’s a plan I can stick with easily.

On a typical high carb day, I eat the following:

  • Omelet Omelet
    3/4 cup egg whites, 1 whole egg
  • Oats Oats
    1/4 cup (dry)
  • Protein Shake Protein Shake
    1 serving with 1 tablespoon all natural almond butter

What supplement schedule gave you the greatest gains?

Creatine has by far been the best thing to help me recover from workouts and get muscle gains. Other than that, I must have my morning coffee!

How did your passion for fitness emerge?

My interest was immediate, but my passion developed when I started training others. I truly love being part of a person’s transformation process. They often start off with a frown (because I work them hard), but after a few weeks of sweat and soreness, something happens. There’s a glint in their eyes because they want to be at the gym. They’re excited to check the scales once a week and see their weight improve. They notice that their clothes fit better. They get to buy new clothes. They get to buy new shoes! Yeah, I know that shoe size has nothing to do with it, but a gal deserves new shoes with her new clothes and body…right?

What drives you to
get better?

Not sure that I do get “better,” but I sure get different. Recently I’ve gone through many of my old photos. My body has changed almost as often as my hair color. When I first got serious about lifting, my goal set was to add muscle to my frame. Then when I started doing bodybuilding shows, that goal morphed into becoming more cut and proportioned. Now it’s more about how I feel and doing what I love. I don’t look at my body and think, “Wow, that area needs work; I better get after it.” I come to the gym excited to try new things and have fun. Lately, I have been practicing walking on my hands! Don’t care if it makes me look better or not… it’s just fun!

What aspects about the sport fascinate you?

When I did more shows, it was fascinating for me to see how the body could be manipulated for appearance. Look at a competitor on stage day and then again two weeks later: The difference is astounding. And the weight can change by up to 20 pounds! Cut carbs, cut fat, load carbs, load fat, cut sodium, load sodium, deplete water – it’s really like a science experiment. Seeing how each body responds so differently is even more intriguing!

Now my fascination is about what lasts far beyond the stage lights and ever-smaller show suits. Keeping a healthy body lets me play with my grandchild without tiring. It lets me travel to see my three wonderful kids. It keeps me going when the day is too long and the demands are too many. I’ve learned over the past couple of years that even though we might desire to “do it on our own” that we’re actually doing it through the support of others and our religious beliefs. Lots of people talk about going for a walk as part of a healthy lifestyle? My walk with faith is the most important I’ll ever take and the only one that lasts forever.

What or who motivated you?

Maybe the most life-changing conversation of my life happened as my grandmother’s life ended. She told me to get out there and live life to the fullest, to not miss a thing. Her words changed my life. So I would ask anyone reading this to remember that it’s okay to love the gym, but realize that the gym will never love you back.

Where did you go for inspiration?

I found inspiration in my religious faith. I also find inspiration in rollerblading by the beach, looking up at the moon, or watching tiny spring flowers that signal the coming of summer. It’s hard not to be inspired. To me, inspiration starts with having a grateful heart.

Sometimes I don’t want to work out, but I have found that mental battle cannot be won. The best way for me to handle it is to just go anyway. After working out, I tend to feel better. I always believe that feelings follow actions, not the other way around.

What are your future fitness plans?

The more years I spend doing this, the less I realize it’s possible to really plan. Life changes fast and hard. My only plans are to pray a lot, continue working out, and help others reach their goals.

“Bodybuilding is not for sissies. It isn’t even for tough guys. It’s for tremendously dedicated people who are willing to sacrifice a lot to reach a goal.”

Where will bodybuilding take you?

As I already mentioned, life changes so fast. I honestly have no idea, but I know it’s going to be exciting and fulfilling. It’s already taken me through some of the best and worst years of my life. And I am better for having been a part of it.

What is your most important fitness tip?

Eating right is more important than working out. If you work out like a beast and eat like a pig, it won’t do you much good. Start with a base of healthy eating and then—whatever your choice of exercise—it will count.

If you are looking to be a bodybuilder, just realize your life will change. You will lift six days a week. You will watch everything that goes into your mouth. You might spend more on supplements than your electricity bill. You will be sore and tired many days, but have to push through it at the gym. Bodybuilding is not for sissies. It isn’t even for tough guys. It’s for tremendously dedicated people who are willing to sacrifice a lot to reach a goal. How bad do you want it?

Who is your favorite bodybuilder/fitness athlete?

In my opinion, Laura Combs was a groundbreaking female athlete. She had amazing biceps back when the public wasn’t sure whether a woman should have biceps or not. Despite naysayers, she followed her dreams and didn’t let the drama drag her down. We could all look to her as a role model who paved her own path.

Among the more modern fitness stars, how can you not love Jamie Eason? The girl has a passion for others. She loves her husband, her new baby, her supporters, and her friends. And after all those, she loves fitness. That’s an impressive order of priorities.

How did Bodybuilding.com help you reach your goals?

Without exaggeration, BodySpace helped me reach my goals by being a valuable resource for any question I might have had. Within that community is such a depth of experience and sense of camaraderie that, if you have an issue, someone there has already worked through it and written an article about it. Try it yourself. Type something in the search box and see. It’s hard to get lost in the sometimes confusing world of fitness when you use BodySpace as a resource. It’s just the truth.

The other thing I love about Bodybuilding.com’s site is that there are countless articles and examples of different ways to train. Some people like to lift heavy. Others like cardio. Still others are more into yoga and flexibility. If you ever get bored, simply search around the site to find something fresh and motivating.

Gina’s Top 5 Gym Tracks

  1. “Colourless Colour” by La Roux
  2. “Bloodstream” by Stateless
  3. “Too Close” by Alex Clare
  4. “You My Everything” by Ellie Goulding
  5. “Take Me With You” by Serge Devant
Competition History
  • 1999 NPC National Championship
  • 2003 NPC Junior Championship
  • 2003 NPC Junior Championship
  • 2003 NPC USA Championship
  • 2003 NPC National Championship
  • 2004 NPC Junior National Championship
  • 2005 NCP Junior USA Championship
  • 2006 Shannon Dey Classic
  • 2007 NPC Junior National Championship
  • 2008 Flex Arnold Classic Model Search
  • 2009 NPC National Championship
  • 2011 Fitness Universe Weekend Miami
  • 2011 Top 10 Fitness Universe Las Vegas
  • 2012 Fitness Universe Weekend Miami
Photography Credits
  • Eva Simon Photography


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Over 40 Amateur Of The Week: ''Gym'' Stands For Get Yourself Moving

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on Over 40 Amateur Of The Week: ''Gym'' Stands For Get Yourself Moving

<div id="DPG" webReader="56.1638491547"><div class="side-bar" webReader="-18.2097902098"><div class="c12"><img src="http://www.bodybuilding.com/fun/images/2014/paulo-fernandes-amateur-vitals.jpg"/></div><h3 class="article-title c13">Vital Stats</h3><a href="http://bodyspace.bodybuilding.com/drkslr/" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" width="20" height="20" border="0" class="c14"/></a><a href="https://www.facebook.com/pages/Paulo-Fernandes-Fitness/158236341010382" 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="c15"/></a><p><strong>Name:</strong> Paulo Fernandes<br /><strong>Email:</strong> <a href="mailto:paulofernandes155@gmail.com" title="paulofernandes155@gmail.com">paulofernandes15...</a><br /><strong>Location:</strong> Vila Real, Portugal<br /><strong>Age:</strong> 26<br /><strong>Height:</strong> 5'9"<br /><strong>Weight:</strong> 180 lbs<br /><strong>Years Bodybuilding:</strong> 3</p></div><p>
<h3 class="article-title">QHow did your bodybuilding<br />journey begin?</h3>
</p><p>I've been active throughout my life. I grew up in the suburbs of a large town that had forests around and my friends and I would go running, biking, and exploring. Because of my distance from other places, I always walked and ran to several destinations.</p><p>I entered the gym for the first time five years ago at age 21. What began as a hobby, turned into a habit that changed my life. Now I can't imagine living without the gym and healthy nutrition.</p><h3 class="article-title">What workout regimen delivered<br />the best results?</h3><p>Out of all the training programs I tried, I saw the best results for a power and hypertrophy mix method inspired by Layne Norton's PHAT.</p><a href="http://www.bodybuilding.com/fun/images/2014/amateur-of-the-week-paulo-reps-bodybuilding-in-portugal-1.jpg"><img src="http://www.bodybuilding.com/fun/images/2014/amateur-of-the-week-paulo-reps-bodybuilding-in-portugal-1sm.jpg" width="560" height="373" border="0"/></a><p>"I can't imagine living without the gym and healthy nutrition."</p><div id="meal-plan-table"><ul><li class="rowBgColor c16"><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 />3 sets of 3-5 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('weighted-pull-ups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/928/Male/t/928_1.jpg" alt="Weighted Pull-Ups" width="53" height="53"/></a> <a href="javascript:pop('weighted-pull-ups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/928/Male/t/928_2.jpg" alt="Weighted Pull-Ups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('weighted-pull-ups')">Weighted Pull-Ups</a></strong><br />2 sets of 6-10 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('dumbbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1/Male/t/1_1.jpg" alt="Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1/Male/t/1_2.jpg" alt="Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-bench-press')">Dumbbell Press</a></strong><br />3 sets of 3-5 reps</span></li>
<li class="rowBorderColor c16"><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="Weighted 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="Weighted Dips" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dips-triceps-version')">Weighted Dips</a></strong><br />2 sets of 6-10 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('seated-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/364/Male/t/364_1.jpg" alt="Seated Dumbbell Shoulder Press" width="53" height="53"/></a> <a href="javascript:pop('seated-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/364/Male/t/364_2.jpg" alt="Seated Dumbbell Shoulder Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-dumbbell-press')">Seated Dumbbell Shoulder Press</a></strong><br />3 sets of 6-10 reps</span></li>
<li class="rowBorderColor c16"><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 />3 sets of 6-10 reps</span></li>
<li class="rowBgColor c16"><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 />3 sets of 6-10 reps</span></li>
</ul><ul><li class="rowBorderColor c16"><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 />3 sets of 3-5 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('hack-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/56/Male/t/56_1.jpg" alt="Hack Squats" width="53" height="53"/></a> <a href="javascript:pop('hack-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/56/Male/t/56_2.jpg" alt="Hack Squats" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hack-squat')">Hack Squats</a></strong><br />2 sets of 6-10 reps</span></li>
<li class="rowBorderColor c16"><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 />2 sets of 6-10 reps</span></li>
<li class="rowBgColor c16"><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 Deadlifts" 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 Deadlifts" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('stiff-legged-barbell-deadlift')">Stiff-Leg Deadlifts</a></strong><br />3 sets of 5-8 reps</span></li>
<li class="rowBorderColor c16"><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 />2 sets of 6-10 reps</span></li>
<li class="rowBgColor c16"><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="Standing Calf Raise" 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="Standing Calf Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-calf-raises')">Standing Calf Raise</a></strong><br />3 sets of 6-10 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('seated-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/152/Male/t/152_1.jpg" alt="Seated Calf Raise" width="53" height="53"/></a> <a href="javascript:pop('seated-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/152/Male/t/152_2.jpg" alt="Seated Calf Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-calf-raise')">Seated Calf Raise</a></strong><br />2 sets of 6-10 reps</span></li>
</ul><br /><ul><li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('weighted-pull-ups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/928/Male/t/928_1.jpg" alt="Weighted Pull-Ups" width="53" height="53"/></a> <a href="javascript:pop('weighted-pull-ups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/928/Male/t/928_2.jpg" alt="Weighted Pull-Ups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('weighted-pull-ups')">Weighted Pull-Ups</a></strong><br />3 sets of 8-12 reps</span></li>
<li class="rowBorderColor c16"><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 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="Seated Cable Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-cable-rows')">Seated Cable Rows</a></strong><br />3 sets of 8-12 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('bent-over-two-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Male/t/16_1.jpg" alt="Dumbbell Rows" width="53" height="53"/></a> <a href="javascript:pop('bent-over-two-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Male/t/16_2.jpg" alt="Dumbbell Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-two-dumbbell-row')">Dumbbell Rows</a></strong><br />2 sets of 12-15 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('close-grip-front-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/14/Male/t/14_1.jpg" alt="Close-Grip Pull-Downs" width="53" height="53"/></a> <a href="javascript:pop('close-grip-front-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/14/Male/t/14_2.jpg" alt="Close-Grip Pull-Downs" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('close-grip-front-lat-pulldown')">Close-Grip Pull-Downs</a></strong><br />2 sets of 15-20 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('seated-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/364/Male/t/364_1.jpg" alt="Seated Dumbbell Shoulder Press" width="53" height="53"/></a> <a href="javascript:pop('seated-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/364/Male/t/364_2.jpg" alt="Seated Dumbbell Shoulder Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-dumbbell-press')">Seated Dumbbell Shoulder Press</a></strong><br />3 sets of 8-12 reps</span></li>
<li class="rowBorderColor c16"><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 />2 sets of 12-15 reps</span></li>
<li class="rowBgColor c16"><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 />3 sets of 12-20 reps</span></li>
</ul><ul><li class="rowBorderColor c16"><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 />6 sets of 3 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('hack-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/56/Male/t/56_1.jpg" alt="Hack Squats" width="53" height="53"/></a> <a href="javascript:pop('hack-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/56/Male/t/56_2.jpg" alt="Hack Squats" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hack-squat')">Hack Squats</a></strong><br />3 sets of 8-12 reps</span></li>
<li class="rowBorderColor c16"><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 />2 sets of 12-15 reps</span></li>
<li class="rowBgColor c16"><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 />3 sets of 15-20 reps</span></li>
<li class="rowBorderColor c16"><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 Deadlifts" 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 Deadlifts" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('stiff-legged-barbell-deadlift')">Stiff-Leg Deadlifts</a></strong><br />3 sets of 8-12 reps</span></li>
<li class="rowBgColor c16"><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 />2 sets of 12-15 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('seated-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/152/Male/t/152_1.jpg" alt="Seated Calf Raise" width="53" height="53"/></a> <a href="javascript:pop('seated-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/152/Male/t/152_2.jpg" alt="Seated Calf Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-calf-raise')">Seated Calf Raise</a></strong><br />3 sets of 15-20 reps</span></li>
</ul><ul><li class="rowBgColor c16"><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 />3 sets of 8-12 reps</span></li>
<li class="rowBorderColor c16"><span class="mpt-images"><a href="javascript:pop('leverage-chest-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/889/Male/t/889_1.jpg" alt="Hammer Strength Chest Press" width="53" height="53"/></a> <a href="javascript:pop('leverage-chest-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/889/Male/t/889_2.jpg" alt="Hammer Strength Chest Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leverage-chest-press')">Hammer Strength Chest Press</a></strong><br />3 sets of 12-15 reps</span></li>
<li class="rowBgColor c16"><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 />2 sets of 15-20 reps</span></li>
<li class="rowBorderColor c16"><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 />3 sets of 8-12 reps</span></li>
<li class="rowBgColor c16"><span class="mpt-images"><a href="javascript:pop('concentration-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/136/Male/t/136_1.jpg" alt="Concentration Curls" width="53" height="53"/></a> <a href="javascript:pop('concentration-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/136/Male/t/136_2.jpg" alt="Concentration Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('concentration-curls')">Concentration Curls</a></strong><br />2 sets of 12-15 reps</span></li>
<li class="rowBorderColor c16"><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 />2 sets of 15-20 reps</span></li>
<li class="rowBgColor c16"><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 />3 sets of 8-12 reps</span></li>
<li class="rowBorderColor c16"><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 />2 sets of 12-15 reps</span></li>
<li class="rowBgColor c16"><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="Cable 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="Cable Kickbacks" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('tricep-dumbbell-kickback')">Cable Kickbacks</a></strong><br />2 sets of 15-20 reps</span></li>
</ul></div><br /><div class="article-ad" webReader="29.2661691542"><a href="http://www.bodybuilding.com/fun/amateurs-of-the-week.html"><img src="http://www.bodybuilding.com/fun/images/2012/amateur-of-the-week_200x114.jpg" alt="Amateurs Of The Week Main Page" width="200" height="114"/></a><div class="c18" webReader="9.00497512438"><h4 class="c17"><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 c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/egg-whites.jpg" alt="Egg Whites" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1124')">Egg Whites</a></strong><br />250 grams</span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/oats.jpg" alt="Oats" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20038')">Oats</a></strong><br />70 grams</span></li>
</ul><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/tuna.jpg" alt="Tuna" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('15184')">Tuna</a></strong><br />1 serving</span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/mixed-greens.jpg" alt="Green Salad" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('21052')">Green Salad</a></strong><br />1 serving</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/almonds.jpg" alt="Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12061')">Almonds</a></strong><br />30 grams</span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><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 />150 grams</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><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 />200 grams</span></li>
<li class="rowBorderColor c16"><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 />150 grams</span></li>
</ul><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/turkey.jpg" alt="Turkey Breast" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5167')">Turkey Breast</a></strong><br />150 grams</span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/ezekiel-bread.jpg" alt="Ezekiel Bread" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('18035')">Ezekiel Bread</a></strong><br />2 slices</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/banana.jpg" alt="Banana" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('9040')">Banana</a></strong><br />1 banana</span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Whey Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Whey Protein</a></strong><br />40 grams</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/now-carbo-gain.jpg" alt="NOW Carbo Gain" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/now/carbo.html">NOW Carbo Gain</a></strong><br />40 grams</span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><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 />200 grams</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><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 />180 grams</span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/cauliflower.jpg" alt="Cauliflower" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11135')">Cauliflower</a></strong><br />100 grams</span></li>
</ul><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/egg-whites.jpg" alt="Egg Whites" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1124')">Egg Whites</a></strong><br />250 grams</span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/vegetables.jpg" alt="Vegetables" width="50" height="50"/></span> <span class="mpt-content content"><strong>Vegetables</strong><br />1 serving</span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/food/peanut-butter.jpg" alt="Natural Peanut Butter" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('16398')">Natural Peanut Butter</a></strong><br />30 grams</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 c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/multivitamin.jpg" alt="Multivitamins" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/multi.html">Multivitamins</a></strong><br /></span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/vitamins.jpg" alt="Vitamin D3" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/vitd.html">Vitamin D3</a></strong><br /></span></li>
</ul><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/pills-2.jpg" alt="Omega-3" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/omega3.html">Omega-3</a></strong><br /></span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/vitamins.jpg" alt="B-Complex" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/vitb.html">B-Complex</a></strong><br /></span></li>
</ul><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/pills.jpg" alt="Calcium" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/calcium.html">Calcium</a></strong><br /></span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/vitamins.jpg" alt="Vitamin E" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/vite.html">Vitamin E</a></strong><br /></span></li>
</ul><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/nitric-oxide.jpg" alt="Pre-Workout Booster" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/goalpreworkout.htm">Pre-Workout Booster</a></strong><br /></span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/glutamine.jpg" alt="Glutamine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/glutamine.html">Glutamine</a></strong><br /></span></li>
</ul><ul><li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/bcaas.jpg" alt="BCAAs" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bcaa.html">BCAAs</a></strong><br /></span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/protein-powder.jpg" alt="Whey Protein" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/whey.html">Whey Protein</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/glutamine.jpg" alt="Glutamine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/glutamine.html">Glutamine</a></strong><br /></span></li>
<li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/now-carbo-gain.jpg" alt="NOW Carbo Gain" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/now/carbo.html">NOW Carbo Gain</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/creatine.jpg" alt="Creatine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/creatine.html">Creatine</a></strong><br /></span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/multivitamin.jpg" alt="Multivitamins" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/multi.html">Multivitamins</a></strong><br /></span></li>
<li class="rowBgColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/vitamins.jpg" alt="Vitamin C" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/vitc.html">Vitamin C</a></strong><br /></span></li>
</ul><ul><li class="rowBorderColor c16"><span class="mpt-images c19"><img src="http://www.bodybuilding.com/fun/images/supplements/capsules.jpg" alt="ZMA" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/zma.html">ZMA</a></strong><br /></span></li>
</ul></div><br /><a href="http://www.bodybuilding.com/fun/images/2014/amateur-of-the-week-paulo-reps-bodybuilding-in-portugal-2.jpg"><img class="float-right c20" src="http://www.bodybuilding.com/fun/images/2014/amateur-of-the-week-paulo-reps-bodybuilding-in-portugal-2sm.jpg" width="285" height="392" border="0"/></a><p>"Motivation and inspiration are locked inside your head along with fears and limitations. You must control them."</p><h3 class="article-title">How did your passion for bodybuilding emerge?</h3><p>Bodybuilding won't provide immediate, short-term results. It requires you to work, suffer, and feel pain. It's difficult and that's what drives me in all aspects of training and dieting disciplines. Bodybuilding became my lifestyle and I couldn't live without it. It became a part of me.</p><h3 class="article-title">What or who motivated you to be a bodybuilder?</h3><p>When I started bodybuilding seriously, I wanted to achieve the most physically appealing body possible. My favorite saying comes from Socrates:</p><p><em>"No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable."</em><br />- Socrates</p><h3 class="article-title">Where did you go for inspiration?</h3><p>I'm my own inspiration. I drive myself to be the best I can be mentally and physically. Motivation and inspiration are locked inside your head along with fears and limitations. You must learn to control them.</p><h3 class="article-title">What are your future bodybuilding plans?</h3><p>I have no idea where bodybuilding will take me. My current plans are to start competing internationally and go for a pro card.</p><a href="http://www.bodybuilding.com/fun/images/2014/amateur-of-the-week-paulo-reps-bodybuilding-in-portugal-3.jpg"><img src="http://www.bodybuilding.com/fun/images/2014/amateur-of-the-week-paulo-reps-bodybuilding-in-portugal-3sm.jpg" width="250" height="375" border="0" class="float-left c22"/></a><h3 class="article-title">What is the most important bodybuilding tip?</h3><p>I believe in hard work, consistency, and intensity no matter the goal. If you don't get tired from training, then you're not working out. Get in the gym, destroy your workout, and get out in 45-60 minutes. Get 8-9 hours of uninterrupted sleep per night and eat good, balanced meals.</p><h3 class="article-title">Who is your favorite bodybuilder?</h3><p>I love <a href="http://contest.bodybuilding.com/bio/467/">Kevin Levrone's</a> symmetry and body balance. He's the uncrowned Mr. Olympia, in my opinion.</p><h3 class="article-title">How did bodybuilding.com help you reach your goals?</h3><p>I use <a href="http://bodyspace.bodybuilding.com/">BodySpace</a> to connect with people and exchange opinions. It's a good place to find different approaches to dieting and exercise. I read most of the <a href="http://www.bodybuilding.com/fun/bbmaintrain.htm">training</a>, <a href="http://www.bodybuilding.com/fun/bbmainnut.htm">dieting</a>, and lifestyle articles. I also visit the <a href="http://forum.bodybuilding.com/">forums</a> regularly. It's a great place to gain knowledge.</p><h3 class="article-title">Paulo's Top 5 Gym Tracks</h3><img src="http://www.bodybuilding.com/fun/images/2014/paulo-fernandes-amateur-music.jpg" width="560" height="132" border="0" class="c23"/><ol class="dpg-list"><li>"The Bond" by Stick To Your Guns</li>
<li>"Animal" by Pearl Jam</li>
<li>"Deeper Into You" by Ludovico Technique</li>
<li>"No Reflection" by Marilyn Manson</li>
<li>"Asche zu Asche" by Rammstein</li>
</ol><h5>Contest History</h5><ul class="dpg-list"><li>2013 IFBB-FLCF National Championship - 1st Place 1.78 Meters Men's Physique</li>
</ul><br class="c24"/><h3 class="article-title">Recommended For You</h3><div class="c27" 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="c26" webReader="5.7399103139"><h4 class="c25"><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="c27" 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="c26" webReader="6.33852140078"><h4 class="c25"><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">
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Jay lifts with relentless consistency and maintains a strict diet to push his body to new heights. See the methods he uses to build quality muscle and symmetry!</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: Paulo Reps Bodybuilding In Portugal!

QHow did your bodybuilding
journey begin?

I’ve been active throughout my life. I grew up in the suburbs of a large town that had forests around and my friends and I would go running, biking, and exploring. Because of my distance from other places, I always walked and ran to several destinations.

I entered the gym for the first time five years ago at age 21. What began as a hobby, turned into a habit that changed my life. Now I can’t imagine living without the gym and healthy nutrition.

What workout regimen delivered
the best results?

Out of all the training programs I tried, I saw the best results for a power and hypertrophy mix method inspired by Layne Norton’s PHAT.

“I can’t imagine living without the gym and healthy nutrition.”

Amateurs Of The Week Main Page

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?

“Motivation and inspiration are locked inside your head along with fears and limitations. You must control them.”

How did your passion for bodybuilding emerge?

Bodybuilding won’t provide immediate, short-term results. It requires you to work, suffer, and feel pain. It’s difficult and that’s what drives me in all aspects of training and dieting disciplines. Bodybuilding became my lifestyle and I couldn’t live without it. It became a part of me.

What or who motivated you to be a bodybuilder?

When I started bodybuilding seriously, I wanted to achieve the most physically appealing body possible. My favorite saying comes from Socrates:

“No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.”
– Socrates

Where did you go for inspiration?

I’m my own inspiration. I drive myself to be the best I can be mentally and physically. Motivation and inspiration are locked inside your head along with fears and limitations. You must learn to control them.

What are your future bodybuilding plans?

I have no idea where bodybuilding will take me. My current plans are to start competing internationally and go for a pro card.

What is the most important bodybuilding tip?

I believe in hard work, consistency, and intensity no matter the goal. If you don’t get tired from training, then you’re not working out. Get in the gym, destroy your workout, and get out in 45-60 minutes. Get 8-9 hours of uninterrupted sleep per night and eat good, balanced meals.

Who is your favorite bodybuilder?

I love Kevin Levrone’s symmetry and body balance. He’s the uncrowned Mr. Olympia, in my opinion.

How did bodybuilding.com help you reach your goals?

I use BodySpace to connect with people and exchange opinions. It’s a good place to find different approaches to dieting and exercise. I read most of the training, dieting, and lifestyle articles. I also visit the forums regularly. It’s a great place to gain knowledge.

Paulo’s Top 5 Gym Tracks

  1. “The Bond” by Stick To Your Guns
  2. “Animal” by Pearl Jam
  3. “Deeper Into You” by Ludovico Technique
  4. “No Reflection” by Marilyn Manson
  5. “Asche zu Asche” by Rammstein
Contest History
  • 2013 IFBB-FLCF National Championship – 1st Place 1.78 Meters Men’s Physique


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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!

Amateur Bodybuilder Of The Week: Jay Carved Out A Chiseled Body!

Jay lifts with relentless consistency and maintains a strict diet to push his body to new heights. See the methods he uses to build quality muscle and symmetry!

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…

Link – 

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

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