Erin Stern Elite Body 4 Week Daily Fitness Trainer BodybuildingExercisesNutritionTraining MethodsWeight loss by GymRat - 6th May 20236th May 20230 by Erin SternMar 07, 2014Previous | Main | NextAs 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 Walking, Jogging, or Rope Jumping5 minutes Dynamic Sprint Drills: A Skip20 meters Dynamic Sprint Drills: B Skip20 meters Dynamic Sprint Drills: Straight-Leg Short20 meters High Knees20 meters HIIT Cardio10 rounds: 30 seconds high intensity followed by 30 seconds low intensity. Use bike, treadmill, elliptical, or other equipmentCool-Down Walking5 minutesElite Body Meal PlanCheck 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. Egg Whites4 egg whites Oats1/2 cup Egg White Omelet with Chicken and OatmealTry a clean, convenient, and delicious B-Elite Fuel meal! Go Now! Protein Shake30 g of whey protein in water Almonds15 almonds Chicken4 oz Almonds15 almonds Steamed Asparagus1 cup Chicken Breast with Sweet Potato and Green BeansTry a clean, convenient, and delicious B-Elite Fuel meal! Go Now! Tuna Salad1 can of tuna with 1 tbsp of light mayo Corn Tortilla1 tortilla Grilled/Baked Salmon4 oz Steamed Veggies or Salad1 cup Salmon with Brown Rice and AsparagusTry a clean, convenient, and delicious B-Elite Fuel meal! Go Now! Protein Shake1 scoop of casein protein in water or light almond milk Almond Butter or Peanut Butter1 tbspElite Strength StackSupport strength, growth,and recovery with this protein, bcaa, and pre-workout combo!*View Products! “Day & Night” Protein StackSupport muscle growth and recovery with this whey,casein, and ZMA combo!*View Products! * 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.Previous | Main | NextRelated ArticlesDelt Homicide: Dana Linn Bailey Shoulders WorkoutMark Wahlberg’s ‘Pain & Gain’ WorkoutLiving Large: Jay Cutler’s 8-Week Mass-Building Trainer – Train LargeView All Workout Programs ArticlesAbout The AuthorContributing WriterVIEW AUTHOR PAGECheck out these awesome articles by some of the best writers in the industry.View All Articles By This AuthorRATE THIS ARTICLEPOOR12345678910EXCELLENTOVERALL RATINGN/AOut of 100 RatingsSUCCESS:Your comment has been posted! Because comments are displayed from oldest to newest, it will appear on the last page.ERROR:Lorem ipsum dolor sit amet, consectetur adipiscing elit. Integer mattis varius nisi eu aliquet. Integer mattis.Lorem ipsum dolor sit ametShowing 0 – of CommentsFollow This Discussion by:Emailcomment on this articleLog In to Comment(5 characters minimum)notify me when users reply to my commentShowing 0 – of CommentsFeatured ProductDymatize Elite 100% Whey ProteinDymatize Elite 100% Whey Protein is Low Cost, Low Carb Protein and Is Perfect For Carb Watchers! Get the Lowest Prices on Elite 100% Whey Protein at Bodybuilding.com!Learn More about Dymatize Elite 100% Whey Protein!Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
Skinny To Strong: Karina Baymiller’s Complete Fitness Journey BodybuildingExercisesNutritionTraining MethodsWeight loss by GymRat - 1st July 20191st July 20190 Vital StatsName: Karina BaymillerOccupation(s): Team Bodybuilding.com; Cellucor athlete; ACSM Personal trainerIn 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 … AgainBelieve 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.SquatStrength Training ProgramI 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 Training30-40 minutesMobility Training includes foam rolling the area to be trained, plus two or three dynamic stretches/movements the prepare the area for training. Back Squat5 sets of 4 reps at 85% 1RM Paused Squat3 sets of 3 reps at 65% 1RMPause 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. Barbell Hip Thrust4 sets of 8 reps C.A.T. Bench Press4 sets of 5 reps at 70% 1RMCompensatory Acceleration Training (C.A.T.) is lifting sub-maximal loads with maximum force. For more details check elitefts.com. Wide Neutral-Grip Pull-Up3 sets of 8 reps RKC Plank3 sets of 30 seconds (15% bodyweight on mid-back) Mobility Training30-40 minutesMobility Training includes foam rolling the area to be trained, plus two or three dynamic stretches/movements the prepare the area for training. Front Squat3 sets of 6 reps Reset Deadlift4 sets of 3 reps at 75% 1RMReset 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. Glute Bridge Hamstring Walkout4 sets of 8 reps Snatch-Grip Behind-The-Neck Overhead Press (shown with medium grip)3 sets of 5 reps Dips3 sets of 10 reps Seated Dumbbell Hammer Curl3 sets of 8 repsLetting 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 DayI 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: Chobani Key Lime Yogurt1 container with graham cracker crumbles and white chocolate chips Oats1/2 cup Banana1/2 banana Peanut Butter1 tablespoon Cellucor COR-Performance Whey Cinnamon Swirl1 scoop Almond Milk1 1/2 cups Homemade Sweet Potato Shepherd’s Pie1 1/2 pieces Spinach Salad1 small salad Avocado1/4 avocado Caesar Dressing1 tablespoon Carrots Onion Quest Nutrition Quest Bars1 cookies and cream bar Apple1 apple Mixed Nuts1 small handfulGreek Chicken Wrap Brown Rice Tortilla1 tortilla Chicken Breast4 ounces Feta Cheese1 ounce Hummus1/4 cup Cucumber, Tomato, and Onionmarinated in olive oil and red wine vinegar with dill, oregano, salt, and pepper Vanilla Crunch Cereal1/2 cup Greek Yogurt1/2 cup Dark Chocolate Chips1 tablespoonFinal ThoughtsThroughout my second transformation, I’ve found myself spending more time with friends and family. They couldn’t care less what I look like—my abs make no difference to them. As long as I’m healthy and happy, they’re happy too.It’s funny because these are the people I pulled away from when I started my downhill slide into disordered eating and thinking. I sheltered myself from everything that wasn’t fitness related, even friends and family. But when I finally let go of the obsession and the stress, I felt free.During this second transformation, I found that the middle is where I want to be.The fitness community is full of extremes. We work out until we can’t move. We eat diets of tilapia and broccoli. It takes a strong individual to endure what we put ourselves through. But during this second transformation, I found that the middle is where I want to be.I want to be somewhere between the overweight college girl and the underweight girl on stage, somewhere between the girl who ate pop-tarts for every meal and the girl who ate lettuce for every meal, somewhere between the girl who never stepped foot into the gym and the girl who wouldn’t leave it until she’d burned enough calories. This middle spot is where I’m happy and strong. It’s where I found my balance.Recommended For YouFitness 360: Karina Baymiller, Petite PowerhouseKarina 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 WorkoutLeg 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 FormulaKarina found out through relentless experimentation that good things come to those who are patient. She tried every plan in the book and perfected her own formula!Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
10 protein foods for weight loss NutritionWeight loss by admin - 22nd December 201726th December 20170 Trying to lose weight? Protein is your best friend. These foods will keep you fuller for longer, regulate your metabolism and help build lean muscle.  1. Egg whites They don’t taste as awesome as whole eggs, but egg whites are much lower in fat. Eggs (whole or not) are high in leucine, a muscle-building amino acid. Egg whites contain around 11 grams of protein and zero fat per 100 grams.   2. Tofu This glorious spongy soy product is cholesterol free, relatively low in fat and contains around 11 grams of protein per 100 grams. It’s also a great source of amino acids. 3. Cottage cheese: It might lack visual appeal, but cottage cheese contains all essential amino acids, is super low in fat and contains around 10 grams of protein per 100 grams. Dairy is also an excellent source of L-Carnitine, which plays a roll in fat metabolism. 6. Whey Protein Whey is a by-product of cheese production, and whey protein is a product made by isolating the protein in this by-product. It’s usually found in powdered form as protein shakes or supplements. Whey protein isolates tend to be the lowest in fat, but any kind of whey protein is a great source of amino acids, especially leucine, a muscle building amino acid. 7. Skinless chicken Ditch the drumsticks and wings for a nice lean chicken breast. Most of the fat in chicken is concentrated in the skin, leaving the meat quite lean. 100 grams of skinless chicken breast contains around 22 grams of protein and around 2 grams of fat. Chicken is also good for fat-free cooking methods such as poaching. 8. Prawns If you’ve only ever had these sweet crustaceans crumbed and fried from the fish and chip shop, you’re missing out. Prawns are high in protein (around 20 grams per 100 grams) and contain almost zero fat. They are also high in omega3, magnesium and iodine, all good for maintaining metabolic health. 9. Peanut flour Peanuts are high in fat, so chowing down on handfuls isn’t a great idea, but peanut flour is usually defatted, meaning that it’s actually quite low in fat. 100 grams of defatted peanut flour contains around 52 grams of protein and one gram of fat. Use it in your protein baking, or just add water for spreadable peanut butter! 10. Chickpeas Chickpeas might be lower in protein and higher in carbohydrates than most other protein foods, but they pack a fibrous punch. Chickpeas are a great source of soluble and insoluble fibre. Insoluble fibre is a great way to increase the transit time of food in your tummy, leaving you feeling flat tummied and lighter, whereas soluble fibre soaks up water and slows digestion, keeping you fuller for longer.  4. Venison: Game meats tend to be leaner than traditional meats, and venison is no exception. It’s low in fat and high in protein with around 25 grams of protein per 100 grams. It’s also full of B vitamins that help regulate metabolism. 5. Kangaroo: If you’re not too concerned about eating an Aussie icon: kangaroo meat is lower in fat that most other red meats, and is loaded with metabolism-regulating B-Vitamins and L-Carnitine, which plays a roll in fat burning for energy. And it contains around 21 grams of protein per 100 grams. {nomultithumb}  Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
Eating for Distance Fitness ModelsNutritionWeight loss by GymRat - 5th December 20174th December 20170 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 OÃNeill (sarahoneill.co.uk). And if you don’t consume the extra salt and sugar your body craves, you’re more susceptible to dehydration. Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
Fitness model healthy food swaps BodybuildingNutritionWeight loss by horyronxoxo719 - 1st February 201729th January 20170 Fitness model healthy food swaps If you’re struggling to swap out certain unhealthy foods, three of our favourite fitness bloggers and models share their food swaps below.Bianca CheahFitness 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. Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
Fitness 360: Samantha Ann Leete, Nutrition Program BodybuildingExercisesNutrition by GymRat - 5th March 20140 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 360Watch The Video – 13:58Nutrition For LifeSamantha’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 Egg Whites4 egg whites (1 whole egg) Oatmeal1/3 cup Banana1/2 banana Sugar Substitute (optional)1 packet Cinnamon (optional)1 tsp Vanilla Extract (optional)1 tsp Baking Powder (optional)1 tsp Sugar-Free Syrup1/4 cupNutrition FactsCalories: 290 Fat: 2.2 g Carbs: 44 g Protein: 24 g Whey Protein1 scoop mixed with water Rice Cakes2 rice cakesNutrition FactsCalories: 210 Fat: 1.9 g Carbs: 19.6 g Protein: 25 gTacos Shredded Chicken (spiced)4 oz Corn Tortillas2 small tortillas Chopped Onion and Cilantro1/4 cup Lime1 fresh lime Salsa2 tbspCabbage Slaw Sliced/Shredded Cabbage1/2 cup Rice Vinegar1 tbsp Salt and Pepperto tasteNutrition FactsCalories: 333 Fat: 4.5 g Carbs: 29.2 g Protein: 35.9 g Sliced Lean Turkey3 oz Avocado150 g Sliced Pickled jalapenos Saltto tasteNutrition FactsCalories: 240 Fat: 13.8 g Carbs: 8 g Protein: 22 g Meat (mix of chicken and flank steak)4 oz Mixed Veggies1 cup Baked Sweet Potato Fries3.5 ozNutrition FactsCalories: 393 Fat: 19.4 g Carbs: 24.8 g Protein: 29.8 gIngredients Casein Protein1 scoop Egg Whites2 egg whites Coconut Flour1 tbsp Cacao1 tbsp Unsweetened Almond Milk1/4 cup Baking Powder (optional)1/2 tsp Vanilla Extract (optional)1 tspDirectionsMix all ingredients.Spray coffee mug with non-stick cooking spray.Pour ingredients into mug and cover with plastic wrap.Place in microwave 30-60 sec and top with peanut butter.Nutrition FactsCalories: 308 Fat: 11.3 g Carbs: 15.6 g Protein: 36.4 g[ Samantha Ann Leete Fit 360 Main Page ]Recommended For YouROOM TO GROWBrandan Fokken doesn’t just practice being fit for a few months out of the year. He’s dedicated his entire life to fitness and is now reaping enormous benefits. Read his inspiring story!FITTER FASTERSara’s once all-consuming fitness program left her running ragged and almost killed her enthusiasm for exercise. Learn how she revamped her routine and found a healthy medium.HARD CORPS MUSCLECarl Roberts won our 2012 Military Transformation Challenge, and now he is a personal trainer, helping to propel his clients forward with their fitness.About The AuthorCassie SmithVIEW AUTHOR PAGECassie Smith is a writer/editor for Bodybuilding.com and former professor & college athlete. Find out more about her right here.View All Articles By This AuthorShare this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...
Build Mass With Class: Hunter Labrada’s Guide To Adding Muscle BodybuildingExercisesNutritionTraining Methods by GymRat - 5th March 201422nd April 20230 Name: Hunter LabradaAge: 21Height: 5’9″Weight: 235 lbsEducation: Texas A&M UniversitySponsor: Labrada Nutrition AthleteLocation: College Station, TexasGrowing 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 DadI 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 MathThat 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: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.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.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, HealthyThe New MacrosLean ProteinsChicken breastTurkey breastWhite fishUltra-lean ground beefComplex CarbsBrown riceSweet potatoesRice cakesQuinoaHealthy FatsSalmon and other fatty fishFish oil or krill oilNuts and seedsOlive oilAs 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.SupplementationBefore 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.ProteinView ProductProtein 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.CreatineView ProductCreatine 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.GlutamineView ProductGlutamine 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-workoutYes, 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.View ProductA 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 CarbohydratesView ProductI 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.BCAAsView ProductWhen 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 SUPPLEMENTSHere’s how a week of nutrition and supplementation looks for me on the system described above: Egg Whites2 cups Oats2 cups Chicken Breast8 oz Baked Sweet Potato14 oz Ground Turkey8 oz Olive Oil1 tsp Rice2 cups Labrada SuperCharge Xtreme 4.02 scoops Labrada PowerCarb Gametime25 g Labrada BCAA Power10 g Labrada A2 Capsules3 capsules GPLC6 capsules Labrada ISO LeanPro Protein50 g Labrada PowerCarb Gametime100 g Labrada BCAA Power10 g Labrada Crealean5 g Labrada Glutalean5 g 99% Lean Ground Beef8 oz Sweet Potato14 oz Chicken Breast8 oz Red Potatoes14 oz Labrada Lean Pro8 Protein2 scoops Oats2 cupsTraining for MassTraining 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 timeThis 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 SpotOnce 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 Incline Dumbbell Press5 sets of 8-12 reps Dumbbell Flyes4 sets of 10-15 reps Hammer Grip Incline DB Bench Press4 sets of 8-12 repsSuperset Flat Bench Cable Flyes4 sets of 15 reps Bent-Arm Dumbbell Pullover4 sets of 10-12 reps Side Lateral Raise4 sets of 15 reps Seated Bent-Over Rear Delt Raise4 sets of 15 reps Dumbbell Shoulder Press4 sets of 15 reps Dips – Triceps Version4 sets to failure Lying Triceps Press4 sets of 10-12 reps Triceps Pushdown – Rope Attachment3 sets of 12-15 reps Dumbbell One-Arm Triceps Extension3 sets of 12-15 reps Standing Calf Raises6 sets of 20-30 reps Seated Calf Raise6 sets of 20-30 reps Donkey Calf Raises3 sets of 20 reps Lying Leg Curls6 sets of 12-15 reps Stiff-Legged Barbell Deadlift5 sets of 10-12 reps Seated Leg Curl3 sets to failureAbs and cardioSuperset Rope Straight-Arm Pulldown4 sets of 15 reps Seated Cable Rows4 sets of 10-15 reps Wide-Grip Lat Pulldown4 sets of 10-12 reps T-Bar Row4 sets of 10-12 reps Underhand Cable Pulldowns4 sets of 10-12 reps Barbell Deadlift4 sets of 6-8 reps Alternative Option:Rack Pull (every other week) Hammer Curls3 sets of 20 reps Barbell Curl (Or EZ-Bar)3 sets of 10 reps Dumbbell Alternate Bicep Curl4 sets of 20 (10 on each arm) Alternate Hammer Curl4 sets of 20 (10 on each arm) Cable Hammer Curls – Rope Attachment3 sets to failure Front Barbell Raise (With EZ-Bar)4 sets of 20 reps Side Lateral Raise6 sets of 10-20 reps Dumbbell Shoulder Press4 sets of 10 reps Upright Barbell Row (Wide-grip)4 sets of 10 reps Cable Rear Delt Fly4 sets of 15 reps Seated Bent-Over Rear Delt Raise4 sets of 15 reps Barbell Shrug6 sets of 15 reps Leg Extensions5 sets of 20 reps Hack Squat4 sets of 10-12 reps Alternate:Back Squat Leg Press4 sets of 12-15 reps Leg Extensions (Light)3 sets to failure Standing Calf Raises6 sets of 20-30 reps Seated Calf Raise6 sets of 20-30 reps Donkey Calf Raises3 sets of 20 repsAbs and cardioRecommended For YouAbs By Labrada: Six-Pack-Building Diet And Training AdviceAbs are shrouded by excess fat, in part because ab training is shrouded in mystery. Cut through the ignorance and the belly flab with Lee’s help!Lee Labrada’s 12-Week Lean Body Daily TrainerWhether you’re a beginner or advanced, get a leaner & stronger body with Lee Labrada’s free personal trainer for 12 weeks. Get started now!Size Made Simple: 4 Ways To Go From Small To Swole!Having a hard time building size? Follow these four simple tips and start adding some quality mass to your frame!Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)Click to share on Pinterest (Opens in new window)Click to share on Tumblr (Opens in new window)Like this:Like Loading...