Alright guys! I have always been against ridiculous broscience bullshit but there are actually some quality food items that can assist in retaining that anabolic effect. Now, to keep things simple and realistic, I am covering easy to reach/acquire food items that everyone should include in their diet charts. As someone who has been associated with weight training for over a decade now, a common pattern that I have noticed is novice lifters tend to work really hard, but lag behind when it comes to diet.
There have been times when I had to scream on top of my lungs to people who asked me what to eat! One philosophy that I have faith in personally is “You get what you put in!” as simple as that… Consider your body as a fantastic machine that works on quality fuel. Better the quality, better the performance and vice-versa.
“Never Ignore Nutrition…”
Here are my top selections:
Chicken = Protein
Cottage Cheese = Slow digesting Casein Protein, Vitamin B12, Calcium and other nutrients
Eggs = Proteins, Amino acids, Choline and essential fats
Whey Protein = Yes, I am against fart powders but additional servings of a genuine brand with a good diet and better workout can work well.
Beef = Protein, creatine, B-Vitamins, Zinc and other important minerals.
Oats = Complex carbohydrates, Fiber
Fish = Lean Protein, essential fats/Omega – 3 fatty acids
Hope the content was crisp and informative, without any extra BS. Feel free to interact, comment or even share (that is if you are not a mean bastard). Cheers!
Guys, I have always been a fan of post-workout shake and always experiment with the mix with my new portable blender. When I mention experiment, it means playing around with one or two key ingredients, however, I still keep the main ingredient same to get the best out of my post-workout shake.
For me as a guy who workouts like a mean freak, post workout shake will always be about recovery, progress and gain with some healthy calories and of course protein and carbs. At the moment, I am not trying any Amino or any pre-workout drinks and to be very honest I don’t even remember the last time when I used a pre-workout supplement/drink.
So here’s what you will need: a cup of good old OATS, 1-2 Banana 9over-ripe one preferred), Whey Protein (optional for people who think they are just fart powders) or any malt, dried cranberries, almonds, dates and soy milk.
Well, there’s no secret to how to blend but I would advise you to blend the mixture without soy milk first to ensure a smooth creamy smoothie and then go for one more round with milk. Adding ice cream is not a bad idea at all.
While gaining, I like to experiment with adding Creatine and Glutamine to the shake.
Yes, you have to eat big to get big! Perhaps this is the only sensible thing that Rich Piana – the popular synthol human has ever said in his entire fitness career. Being someone who has been into fitness for over a decade now, I do get asked often on how I gained my size – even though I am not claiming to be ‘fat-free’. Now I don’t understand one thing – how the fuck can anyone not know the secret to grow and get big. “Eat you Idiot” is my standard reply to anyone who in his senses asks me on how to get big.
It’s a very simple philosophy – “calories IN and calories OUT!” eat clean and eat big, followed by a rigorous but intelligent workout ethics and results will definitely follow. Chicken, fish, eggs, beef, broccoli, other greens, mutton, rice and many other natural food sources have always been the primary fuel of legendary names like Arnold, Franco and many more. Those were the people with whom you could trade bodies all day, such was the level of perfection and symmetry. However, today bodybuilders do leave me in awe but trade bodies… NAAA!
Coming back to the topic of eating, if traditional three meals a day is not working for you, then it is very well clear that you need to up your game a bit. I would suggest people who believe they are hard gainers to try squeeze in extra 2 meals and analyze the difference.
Exactly! Don’t be a lazy arse and start preparing meals for yourself from today. Eat clean and lift big… feel the difference for yourself.
When a random stranger in the gym asks me “How long you’ve been working out?” I feel quite confused, because to be true I do not remember most of the times the exact answer that I should be giving. Not that I do not take pride in looking fit but it has been too much of an eye-opener and I refuse to do what others have been doing. All I can say is that it has been too long and extreme workout did gift me a tennis elbow, weak knee and ofcourse a wrist that does not allow me to do moments I once did.
Blaming bodybuilding for my injuries would be unfair because I did not have what it takes, and I mean the resources. Ronnie Coleman calls it vitamins, while people like Rich Piana consider these an essential ingredient of ‘Getting Big’ recipe. Fitness in the form of bodybuilding can be the best weapon to feed your ego but if done without these resources can do some serious damage my friends. Extreme workouts and depending on just protein supplements can surely help you befriend some common injures.
However, this blog is not about whether one should go all natural and extreme, instead I wish to talk about why I feel bodybuilding today is not what it should be! Yeah buddy, you heard that right, irrespective of what many say about bodybuilding being a sport, I consider it to be nothing less than a beauty contest and in most of the cases a freak show. I mean ask your-self as a non-competing steroid user – “why am I doing this, will I compete and if not, why do I still want to look big?” The reply to this is ‘you have an ego my friend and you just found the perfect means to satisfy it’.
I myself am a person who has been working out for a long time and the only reason I never went dark side is that I had no intention of competing professionally. Moreover, in a developing country like India, where corruption breeds literally everywhere, competing professionally can be really heavy on your pocket and conscience. I like to browse through some fitness channels on YouTube just to hear opinions and tips, but Jason Blaha – video blogger who manages the channel ‘Juggernaut Fitness’ had some very interesting points that made me question my own intelligence. As he said – bodybuilding is not a sport, but a beauty contest where people pose in their trunks. I always considered bodybuilders to be one of the strongest people in the world, which is why it came as a big surprise to me that they actually are the weakest during competition phase.
I still follow fitness very close to my heart, wherein every workout matters. May be this is why I always have my workout planned just to ensure I crawl back home with a smile. However, I do agree that this sport and people associated with it have mislead many, including my very own brother who has been asking me to inject a certain vitamin up his ass every now n’ then. Why I blame people associated with the sport? Answer is quite simple – with great power comes great responsibility!
Personally I am a very big fan of Mr. Lee Priest, which is why he comes a close second in my short list of bodybuilding idols. The best thing that I like about him is his down to earth and a very realistic attitude with which he tells people to consider the consequences of taking steroids. Yes, he does own a million dollar physique but what makes him popular is the fact that he appears so real unlike others who cry ‘Titan’.
Unfortunately, I chose a topic so vast to write on that finding words seem much difficult than squats. Steroids have their own price to pay with time, but one should consider its worth and consequences before accepting it. Bodybuilding is a complex term and a tough practice to deal with; it had enlightened many like Arnold Schwarzenegger while it has lead to the downfall of legends like Ronnie Coleman. The story continues….
Majority of people amongst us commit mistake due to incomplete knowledge or improper method of workout. This article will provide beginners with some essential advice and tips that can and will assist them in gaining momentum in their current workout and will help them avoid committing mistakes.
More is never more
Many of us who have just enrolled into a fitness club are under a wrong impression of improper style of workout. You can see many of the beginners performing endless bicep curls and afterwards complaining of muscle soreness and injuries.
Warm-up before start up
Most of us never pay attention to a proper warm up session before starting our exercise schedule. At least 20 minute of warm up that includes running and flowed by stretching is necessary to avoid injuries during weight training sessions.
Allow your muscles to recovering by providing them enough time or rest after a workout. For the aspiring body builders of today it is essential to take a nice sleep of about 8 hours so that the muscles can repair themselves.
Time for a change
It is very important to keep on changing the style of workout with time because after a particular time our muscles get used to the same movements and may not yield better results.
Working out for two hours is not the only thing you need to build muscles. You also need a good diet that is rich in proteins and carbohydrates.
In order to learn correct posture and method of performing different exercises, it is necessary to seek guidance from a professional trainer.
Injuries are an unessential and unavoidable element in the life of a person who works out in a gym. However, they cannot be neglected at any point of time because some injuries can be serious afterwards. Let us now examine different causes of injuries and the possible way of avoiding them.
This is a major mistake done by majority of the gym enthusiasts around the world today. In order to grow muscles fast they end up over exercising, which in turn leads to problems such as muscle soreness, tear etc. You should start your exercise with a proper warm up programs followed with stretching. Keep your workout program very simple and devote a fix time interval for working out rather than endless hours.
Maximum injuries caused at the time of exercise are due to the incorrect posture. It can be continuous moments of body parts or improper balancing of equipments. Many of us complain of backaches, frozen shoulders and still keep guessing the possible reason for the injury due to lack of proper postures that should be followed for better result and less injuries.
Pushing body to the limits
There is a saying that, ‘if you want to grow then push your body to the limit’. We often take this statement in the wrong sense and end up lifting weights that are very heavy. Due to these heavy exercises, injuries are caused to our joints and the muscles groups that are being worked on. It is better to use weights that you feel comfortable as per your stamina.
In the end, it is recommended you seek the guidance of a professional fitness trainer because he will be the best person to guide and educate you about weights and postures.
Maintaining a good state of physical and mental health is nothing like a rocket science. In fact, it is just about making simple and natural changes in your current lifestyle and these changes can make you think, feel, look better with more energy throughout the day. You can avoid common diseases like diabetics and cancer if you have a hygienic lifestyle well supported by good healthy standard of living.
To start with, one can make changes to the eating plan and switch to a diet that is low in calorie and high in Nutrition. Introducing broiled fish, chicken and low fat dairy products can help a lot in reducing fat content from the diet and adding colorful fruits, vegetables without any sauces or cream can provide you with vital nutrients and antioxidants that can slow down your aging process.
However, having a good diet does not mean you can stay active and healthy. Start a regular exercise plan that is not intense or high tech but simple to follow. If you are little over-weight then it is better to start slow with cardio- vascular exercises starting with brisk walking or a simple walk around the block. If you walk on a regular basis for around 2 hours with a speed of 3 mph then you can reduce the chances of heart diseases.
In the above context, the importance of proper diet and exercise was explained but to lead a complete healthy life one should keep a check on other habits such as smoking and drinking.
From the age of pumping iron to now, bodybuilding has grown a lot in terms of exercises and health supplements. Many of us, who are into bodybuilding, try to impersonate professional musclemen in their workout routines and end up making silly mistakes that leads to injury. We need to understand our body type before deciding on any work out schedule because some people are genetically gifted while some have to sweat a lot in the gym. Here are some tips that can assist an average person to build strong muscles:
If you want to be strong and gain muscles, you need weight training more. As a beginner, you should try lifting very lightweights with more repetition to learn the correct posture while lifting weights
It is advised to use more of free weights rather than depending on machines to gain proper balance and stamina
Introducing more of compound exercises(mix exercises of different parts) can help you gain right posture and muscle balance, mass
We often pay more attention to upper body and leave lower parts especially thighs unattended. Try and keep a day in your schedule for lower body parts
It is essential to take rest along with a proper workout program because it will provide enough time to them for recovering. That is why it is necessary to take at least 8 hours of sleep
A planned and complete workout well complimented with protein rich diet along with carbohydrates can give you those strong muscles you have been dying to have.