Me barbell biceps curling 135lbs / ~60kg

Me deadlifting 405lbs/180kg

critique if anything. :D

Wheat Bread vs White Bread

In nature, wheat grains are brown because the bran (or outer layer) is brown. When the bran layer is intact, it contains the endosperm and the germ, though only the bran and germ have true nutritional benefit. To get white flour (and hence white bread), wheat grains are stripped of their bran and germ, leaving only the nutrient-poor endosperm.

Wheat bread

Wheat bread has more fiber than white bread, which is why health nuts love it. Fiber is important to both cardiovascular (it lowers cholesterol) and gastrointestinal (it keeps things moving) health, and it serves to slow down digestion of the carbohydrates in wheat bread–imparting longer-lasting energy throughout the day, and throughout a workout. This is important to those who are concerned about maintaining steady insulin levels, as the slower the carbohydrates are digested, the more level the insulin response. White bread, on the other hand, is a fast-digesting carbohydrate, which causes insulin levels to spike–which, during nontraining times, causes energy levels to crash and leads to increased fat storage.

THE WINNER IS… Draw


WHY??? 

White Bread

There are times in a day when a massive insulin spike is required to amplify muscle gains, and that's when wheat bread just won't do. We're sure you've realized that we're talking about postworkout nutrition. The fact is, a dollop of jelly on white bread is among the best ways to get fast carbs after a session cradling the iron. Lest you need reminding, insulin is an anabolic hormone; the more you have after tearing muscle apart, the more muscle you'll rebuild. A day's diet that includes a few slices of white bread is also extremely effective at refilling glycogen stores (and thereby rebooting your metabolism) after a week or so of low-carb dieting.

So, after workouts, white is right. At all other times of the day, you can't beat wheat. Just make sure the label says whole wheat, not multigrain or plain wheat, and that it contains whole-wheat flour (not enriched white flour).

 This chart  below compares some of the nutrient values found in a slice of white bread and one of whole-wheat bread.

NUTRIENT

           WHITE BREAD                                                                   WHEAT BREAD

Calories        69                                                                                        69

Protein          2g                                                                                        3g

Carbs           13g                                                                                     13g

Total Fat       1g                                                                                       1g

Fiber             1g                                                                                       2g

Calcium       39mg                                                                                  20mg

Iron             1mg                                                                                     1mg

Magnesium  6mg                                                                                   24mg

Phosphorus 26mg                                                                                  64mg

Potassium    26mg                                                                                  71mg

Selenium   4.5mcg                                                                                10mcg

Sodium     177mg                                                                                 148mg

Folate       29mcg                                                                                 14mcg


source : Jordana Brown

Weightlifting Standard, Are You Elite?

EAA + VITARGO = PACK ON MASS

EAA
The essential amino acids are those that your body cannot make on its own, so it's vital that you get them from food and supplements. Although it takes about 20 aminos to produce the majority of the proteins--such as muscle tissue--in your body, generally, the EAAs are comprised of eight aminos: lysine, methionine, phenylalanine, threonine, tryptophan, leucine, isoleucine and valine. The rest of the aminos are considered nonessential, because your body can make them itself. Some studies have found that taking EAAs prior to workouts increases protein synthesis afterward better than taking them when the workout is over.

VITARGO
Vitargo is a complex carb, but unlike most complex carbs, this bad boy is rapidly digesting ... about twice as fast as sugar, as research confirms. Due to its complex branching structure, this carb is about the fastest thing you can put into your body. This keeps insulin levels high during workouts, for maximizing muscle growth.

* Take It Like This To pack on mass, choose EAAs to sip on during your workout. Mix 10-20 grams of EAAs and 35 g of Vitargo in about 2 cups of water. Sip on this during your workout, being sure to consume it all by the last set

Arnold Classic 2011 Winner Branch Warren!

Trophy presentation :



1. Branch Warren
2. Dennis Wolf
3. Victor Martinez
4. Evan Centopani
5. Dexter Jackson
6. Ronny Rockel

Shake Weight

There are alot of ways to exercise but this seems funny.
Btw, you think what i am thinking? LOL

Evan Centopani Flex Pro 2011 Winner

So, we know Evan Centopani won the Flex Pro 2011.  Great shape and conditioning made him the winner, beating the lights of Dexter Jackson, Dennis Wolf, and the rest.

However, it does not end there for him. For he continues on moving.
Here is a latest video of him. 3 weeks out from Arnold Classic 2011.

Biceps Training Mistake

rr1. Early Cheating

Swinging! Cheating is a valuable tool for pushing sets beyond strict, full-rep failure, but if you do so before then, it’s unlikely you will ever thoroughly stress your bi’s. In an effort to hump up heavier weights than they could otherwise use, many bodybuilders start cheating on curls from rep number one and increase their swinging as the set wears on.

Tips : - Stand against the wall while curling barbell or EZ bar.

          - Do dumbell curls SEATED. Why? to eliminate legs and hips from the movement.

          - Extra swing on extra reps beyond strict curl only.
          - Do on preacher stand.

         

2. Doing Too Much

Now, let us compare biceps to other body parts such as back and legs. Tiny right? More than any other muscles, biceps are frequent victims of overtraining, which halts or even reverses their gains.

Tips : - Beginners to do 6 sets of biceps exercises.

         - Advanced lifters to do 9 to 12 sets.

3. Target Missed

People said, do preacher curl to hit the lower portion of the biceps. Do concentration curl to increase the biceps peak.  In fact, you can’t put any greater emphasis on your lower biceps than the rest of the muscle, and merely focusing on peak contractions won’t raise your peaks.

Tips : - Focus on two head of the biceps which lay side by side.

         - Perform biceps curls with a grip that keeps the pinkies even with or higher than other fingers 

           (focusing on inner head). You can do wide grip to target the inner head as well.

         - Perform curls with the thumbs higher than the pinkies–as when taking an angled grip on an EZ-bar
            or when using a parallel grip for hammer curls–to better target the biceps brachii long head (outer)

4. Invariety

Although the biceps are simple, two-headed muscles targeted almost exclusively via curls, you still need to perform various types of curls to properly tax the manifold fibers. Too many bodybuilders get in a lazy pattern of doing, for example, all standing, bilateral, free-weight curls.

Tips : - Do one standing EZ or barbell curl, one dumbell exercise and one machine or cable exercise
            per workout.
         - Do at least one unilateral exercise each biceps workout
        - Do unique exercises, such as drag curls, underhand chin-ups and rope hammer curls–to hit your bi’s from different angles.

5. Not Focussing on Contraction

Unfortunatly, alot seems not to truly flex their biceps against resistance.  This is because they use too much weight and perform their reps quickly and with excessive momentum.

Tips : - Choose weight in which you can do 12 reps strictly
         - Supinate your wrist while doing dumbell curl (making your palm faces the outside)
         - Curl slowly, one second to bring it up, one second to hold, one second to bring weight down.

Want to gain 12lbs of muscle in 21 days?
Click Here!

How to Halve An Apple With Your Bare Hands

Im not sure if you guys have seen this. But this is sho am good.



*Impressing the girls and woo your friends*

Increase Frequency For Incrasing Gains

Increasing training frequency may yield greater results


Often we heard that you only need to train bodyparts once or twice per week. However, studies show that those who train each muscle group three times per week gain more strength than those who train each bodypart less frequently.

According to a research from St. Francis Xavier University (Antigonish, Nova Scotia), the Canadian scientists had 29 untrained men and women follow a full-body weight-training program for six weeks. Each workout consisted of bench presses, squats, incline dumbbell presses, pulldowns, seated rows, dumbbell shoulder presses, leg extension/leg curl combos, overhead triceps extensions and barbell curls.

Group A performed three sets per exercise and completed the workout twice each week, and group B did two sets per exercise and completed the workout three times each week. Therefore, the two groups performed the SAME TOTAL OF SETS per muscle group per week.

Both groups increased their squat strength by about 28%; however, group B subjects increased their bench press by 30%, while those in group A increased theirs by only 22%. Group B participants increased their total lean muscle mass by about four pounds; for group A, the increase was only about one pound.

Not suggesting that if you currently train each bodypart once per week, you need to switch to three times. After all, these were untrained subjects. However, the fact that the higher frequency led to more muscle mass despite the total sets per week remaining the same suggests you may want to reconsider how often you train. Note that in the '70s, when Arnold Schwarzenegger was at his peak, it was common for bodybuilders to hit each bodypart up to three times per week.

It is suggested that you alter your training frequency occasionally, boosting it to two and even three times per week for at least a month at a time. According to this study, you may be able to keep your total training volume (sets per muscle group) the same whether you're training once a week or three times. In other words, if you currently train each bodypart once per week with 18 total sets, you can go down to nine sets per workout when you bump your frequency to twice per week, and to six sets per workout if you bump the frequency to three times per week.

Having some thoughts. Hurm..
Source : Jim Stompani, PhD

Sleeping For Size

How a good night's sleep builds muscle

A good night's sleep is important for maximal growth and recovery following a workout. During sleep, the body "shuts down," allowing metabolic processes to become more effective. Some people claim they need only three to four hours of sleep a night, but most need at least eight hours to feel fully refreshed. Bodybuilders, in particular, need adequate sleep for growth and recovery, especially with one crushing workout after another.

Melatonin, produced naturally from the amino acid tryptophan, is a hormone secreted by a gland in the brain. Several things can interfere with the body's natural production of melatonin. Those include exercising intensely, ingesting alcohol, allowing too much light in the room when trying to sleep and taking nonsteroidal anti-inflammatory drugs (NSAIDs).  Mood, appetite and feelings of well being are adversely affected when the body is low in melatonin.

In supplement form, melatonin can help some people get more sleep and is effective in treating jet lag and certain sleep disorders. Research showed that taking a melatonin supplement helped travelers regain regular sleep patterns more quickly than when they relied on nature to take its course. The subjects in that study also reported that they fell asleep quicker and felt more rested the next morning.

To maintain naturally high levels of melatonin, keep your bedroom very dark and avoid alcohol late at night. Train earlier in the day. With melatonin supplements, take one to three milligrams before bedtime (start with the lower dose and work up to the higher amount on subsequent nights if need be).

TIP : Get out of bed when you first wake up. Don't roll over and snooze for another five, 10 or 20 minutes. The additional "sleep" most likely will only make you feel more tired or groggy.

Source : Tim Scheet

Citrus Baked Tilapia

Hai everyone, I just want to share with you guys a youtube channel which teach us how to cook the bodybuilding way. Especially when we are bored with our recipe. Check it out. Very interesting and im sure it tastes good!

youtube : themusclecook
website : anaboliccooking.com
This is one of the videos.


nom nom nom. :)

The Rock Training

Speed, quickness, agility and power.

Pylometrics
- For speed and agility
- Rope running
- Jumping over the hurdles
- side to side
- running the stairs
- Box jump

Power
- Clean and jerk
- Hand pullups on towels

Some more :


And he is the people's champ!

9 Rules of mass building by Chris Aceto

1. Stop All Aerobics
Doing aerobics will interfere with recovery and strength gains. At the same time, it depletes glycogen and branch chained amino acid (BCAA) essential for muscle growth.

You can do aerobics while cutting.

2. Explosive lifting
The amount of muscle growth you will create is proportional to the amount of force a muscle generates. Force is defined as mass (the weight you use) multiplied by acceleration (the speed at which you push a weight against resistance). To generate more force, progressively increase your poundages while lifting explosively – in this context, you actually increase speed during the second half of the rep.

This is true. :)

Arnold "The Austrian Oak"

3. Emphasize the negative portion of the movement
Muscle growth is the logical byproduct of muscle contraction. Much emphasis is placed on the concentric phase of a lift where the muscle shortens as it contracts. But the stretching of the muscle during the eccentric, or negative, phase where the muscle lengthens while maintaining tension can directly cause muscle hypertrophy, too. Emphasizing the negative is an easy technique to overload muscles and promote radical gains in mass.

I realize people tend to focus only on the positive and neglect the negatives. Hurmm. Best to do both.

4. Go Fish
The key here is the omega-3 which makes the muscle more sensitive to insulin.  They fuel glycogen storage and amino acid entry into muscles while also preserving glutamine stores.

Omega3!

5. Up your sodium intake
Well, i know that you might think sodium increases water retention. However, it can also enhances carbohydrate storage and amino acid absorption while also improving the muscle’s responsiveness to insulin.

This is new info for me.

6. Eat in the middle of the night
Anabolism depends on an excess of calories. As you are well aware, bodybuilders eat four to six times per day to increase the absorption of nutrients and to provide a steady influx of carbs, protein and fat. Expanding on the four to six meals per day plan is to include a protein drink in the middle of the night that can encourage additional growth. Glutamine EFX, providing 30 grams of protein and carbs along with the ‘big three’ (creatine, BCAA and glutamine), is a good option for this late at night infusion of nutrients.

I think if this is hard for you guys, we can try taking something like casien or cottage cheese right before bedtime.


7. Powerlift
Why? To increase strength. Your muscles respond to training in three ways. When you train with high reps (more than 15), there is an increase in endurance with no substantive improvement in size or strength. The six to twelve rep range – the range that all big bodybuilders rely on – promotes an increase in both size and strength. Powerlifters generally stay with low reps, two to four per set, which supplements strength with slight variances in size. However, if you set aside one week of training to pile on the weights with low reps the subsequent improvement in strength will make you stronger when you return to the six to twelve rep routine. Here’s the formula: More strength equals more tension on the muscle which equals more growth.

No doubt about this one.

8. Rest
Many bodybuilders are unable to pack on mass because they are always training and, therefore, always recovering from those grueling workouts. Taking a couple of days off can restore glycogen, increase anabolism and allow hormonal indexes such as testosterone and cortisol to return to optimal levels.

Personally, it is hard not to train but giving myself some rest once in a while isn't that bad lol.

9. Supplementation with the "Big Three"
Glutamine:
Glutamine is known as the immunity amino. If you are overly stressed from dieting or training, the immune system kicks in, releasing glutamine into the bloodstream. Having low levels of glutamine will inhibit muscle growth – that’s why supplementing with glutamine is important.

Creatine:
Creatine is associated with added power and the ability to produce more adenosine triphosphate (ATP) – the chemical fuel source for training and growth. Supplementing with creatine allows bodybuilders to raise creatine levels in the muscle – therefore enhancing strength and ATP – without the unwanted fat that you’d be saddled with by getting all your creatine exclusively from food.

BCAA’s:
Branched chain amino acids act as a handy fuel source when glycogen stores are low. Adding BCAA to your nutritional program will increase your nitrogen balance while preventing the dreaded catabolic state that derives from overtraining or overdieting.

The italic part is my opinion on it. Great tips. Peace, out.

Source : Chris Aceto, procardnutrition.com

Layne Norton Power/Hypertrophy routine



Layne Norton, Natural Pro



Day One, UpperPower:

- 3 or 4 Compound pressing and pulling movements, 3-5 sets in the 5 rep range, and 1 Accessory Movement



Day Two, Lower Power:

- 2 or 3 Squatting and Deadlifting movements, 3-5 sets in the 5 rep range, and 1 Accessory Movement

Day Three, OFF

Day Four, Hypertrophy Chest/Arms:



- 3 Benching movements, 2-3 sets in the 8-12 rep range. 1-2 reps short of failure.

- 3 Supersets consisting of 2 exercises each, 3 biceps and 3 triceps, 3 sets in the 8-12 range, 1-2 reps short of failure.

- 1 Chest accessory exercises, 3 sets, 8-12 reps, 1-2 reps short of failure.

Day Five, Hypertrophy Shoulders/Back/Traps: 

- 4 Supersets consisting of 2 exercises each, 3 Shoulders and 3 Backs in the 8-12 reps range, and 2 Traps in the 10-15 rep range, 2-3 sets each. 1-2 reps short of failure.

- 1 Optional Back compound, 2 sets in the 8-12 rep range, 1-2 reps short of failure.

Day Six, Hypertrophy Legs/Calves:

- 2 Supersets consisting of 2-3 exercises each, 4-5 sets in the 8-15 range. 1-2 reps short of failure.

Day Seven, OFF

Source : Layne Norton

Should try this. I am thinking of starting this in the coming week. Peace.



Rob Riches Rope Climb

This guy is a fitness male model. He has won the World fitness competition in Canada. Great physique! Enjoy everyone.

Something Does Not Make Sense With This Picture

HEHE, btw, it isn't about that Alan Parsons thinggy.

Get it? LOL.

Dennis James Diet/nutrition

Before this, i show you guys about Jay Cutler diet. Now, it's Dennis James's.

Just want to share with you all. Eat big, get big. Simple right? :)

Read This. Can you?

AOCDRNDICG TO RSCHEEARCH AT CMABRIGDE UINERVTISY, IT DSENO'T MTAETR WAHT OERDR THE LTTERES IN A WROD ARE, THE OLNY IPROAMTNT TIHNG IS TAHT THE FRSIT AND LSAT LTTEER BE IN THE RGHIT PCLAE. TIHS IS BCUSEAE THE HUAMN MNID DEOS NOT RAED ERVEY LTETER BY ISTLEF, BUT THE WROD AS A WLOHE. CAN YOU RAED TIHS? OLNY 55% OF PLEPOE CAN.

Here Comes Garlic!!

A clove a day can help raise your testosterone levels

The stinking rose, as garlic is often called, has in fact been shown to raise testosterone levels, a key hormone in muscle growth and strength. Garlic has an interesting additional benefit ; it has been shown to lower cortisol levels.

A catabolic hormone, cortisol is an adversary of testosterone, as the two compete for the same growth-stimulating sites within muscle cells. Cortisol causes the breakdown of muscle protein. Since garlic stimulates testosterone and inhibits cortisol, it has great potential as an anabolic agent.

Maybe this is the reason that professional bodybuilding has been blessed with so many huge competitors of Italian ancestry ; Kevin Levrone, Franco Columbu, Lou Ferrigno and Mike Matarazzo, to name a few.

However, there is a better way than mom's spaghetti sauce to get garlic in its most active form.

Try taking a daily garlic supplement that supplies four milligrams (mg) of allicin (the active ingredient in garlic) in two divided doses of 2 mg each. Consume one of those doses about one hour before a workout. This should help you maximize the anabolic effects of garlic while minimizing its odoriferous effect on your training partner.

Source : Jim Stoppani, PHD

Odorless Garlic 1000 mg, Twin Pack
Kyolic Garlic Formula 100 Original Cardiovascular Formula (300 Capsules)
Sundown Odorless Garlic, Softgels - 100ct. Bottles, (Pack of 2)

SHOWDOWN : Yogurt Vs Cottage Cheese

Yogurt



Not only are you driven to attain mammoth muscle, you're extremely well educated in how to do that in the quickest, healthiest manner. You know, for example, that dairy products are great sources of protein. But in our never-ending quest to stump you, we have a doozy of a dairy question:

Which is better for muscle, yogurt or cottage cheese?



Cottage Cheese



On one hand, yogurt is heaving in calcium particularly when compared to cottage cheese, and it also has significantly more potassium (great for postworkout recovery) and carbs than cottage cheese.

On the other hand, cottage cheese starts out the way all cheeses do, as a big mash of milk and enzymes, which cause the milk to curdle. Other cheeses get drained, pressed and aged, but cottage cheese is only drained and washed. Most of the calcium is washed away, along with most of the whey protein, but the casein protein remains intact.

THE WINNER: Cottage cheese, TKO Round 8

REASON ?

The decision comes down to cold, hard macros. One cup (eight ounces) of low-fat cottage cheese contains a stunning 28 grams of protein; an eight-ounce container of low-fat plain yogurt contains only 12 g.

Yes, much of the whey (the milky liquid that you'll sometimes find at the bottom of the container, and yes, this is where your protein powders come from) is removed. But that is why cottage cheese is such a fantastic source of casein protein, the slow-digesting kind that will keep catabolism at bay during long periods between meals or overnight. For that reason, we recommend a nightly cup of cottage cheese. It is also high in glutamine, which can increase growth hormone levels. As for yogurt, eat it before workouts, but only if you stir a scoop of whey protein powder into it to bump up the protein to decent levels.

source : Jim Stoppani, PHD
Euro Cuisine Automatic Yogurt Maker - YM100
Heidi's Cottage Cottage Cheese Pancake Mix, 12-Ounces (Pack of 6)
Kosher.com - Cholov Yisroel Low Fat Cottage Cheese (16 oz.) - 4 Pack

John Cena WWE Superstar

I am sure you all know who John Cena is. He is famous for his role in the WWE and also has starred in several movies.

These videos are going to be inspiring for you..Be prepared!


"Go for practice till you can't do it anymore and go some more"
"If you want it bad enough, you can go beyond what your body is capable of"

Here's a little bit of insights on John Cena compound lifts.


Squats : 500lbs
Deadlift : 545lbs
Bench press : 405lbs
Close grip : 365lbs
Incline dumbell press : 140lbs

disclaimer : John Cena might be able to do more than those stats.

"ADD AN INCH" MAINTENANCE For Your Arms

Learn how to keep your new measurements by following these recommendations

Some people will doubt the validity of "Add an Inch to Your Arms...In a Day" program. Stale biceps and triceps that they think have long since plateaued have turned them into growth cynics. But growth happens during this program, period. Your ability to sustain it long beyond your first rep, however, depends on how well you stick to the following training, nutrition and supplement guidelines.

• Nutrition Guidelines

You should also maintain a higher carb diet for the next couple of months to keep your arm muscle cell fibers full. This will keep muscle glycogen levels, and therefore muscle cell volume, high. Be sure to consume 2-3 grams of carbs per pound of body weight per day. That's 400-600 grams of carbs for the 200-pound bodybuilder. And also be sure to drink plenty of fluids. Shoot for about 1-1.5 gallons of water each day. This will ensure that there's plenty of water to keep your muscle cells full for better sleeve-busting growth.

• Training Guidelines

As far as future training goes, give your arms about 5-7 days of rest from solo training after completing arm workouts.  Anything more frequent than that could lead to overtraining, or even injury.

• Supplement Guidelines

During the maintenance phase, you'll continue taking the same supplements but since you will have gone back to a more conventional training program, the doses and timing are altered. Follow this outline to help maintain your newly-minted bi's and tri's.

Supplement	Dose/Time (Not necessary)
Arginine	3-5 g/30-60 minutes before workouts
Citrulline	1-3 g/30-60 minutes before workouts
Pycnogenol	50-100 mg/30-60 minutes before workouts
Whey protein	20 g/within 30 minutes before workouts 40 g/within 30 minutes after workouts
Vitargo	50-70 g/within 30 minutes after workouts
BCAAs	5-10 g/within 30 minutes before workouts 5-10 g/within 30 minutes after workouts
Creatine	3-5 g/within 30 minutes before workouts 3-5 g/within 30 minutes after workouts
Beta-alanine	1-3 g/within 30 minutes before workouts 1-3 g/within 30 minutes after workouts
Glutamine	5-10 g/within 30 minutes before workouts 5-10 g/within 30 minutes after workouts
Taurine	1-2 g/within 30 minutes before workouts 1-2 g/within 30 minutes after workouts

Source : Jim Stoppani, PHD

Good news to sushi lovers - raw tuna can add to your size frame

Most of us are big fans of sushi. Three-time Mr. Olympia Jay Cutler, who tracks his nutrition program closely, even eats sushi on his "high-carb" precontest days.

What Cutler does concern himself with is the amount of protein and fat that is found in the type of sushi he chooses — and this can vary significantly from one type of tuna to another.

Rodelio Aglibot, an executive chef at Koi restaurant in Los Angeles, says that there are several different names for low-fat tuna. "Hawaiians call it ahi tuna; on Japanese sushi menus, it is referred to as maguro. Both of these come from the yellowfin tuna, which is very low in fat," he says. "But even tuna that are fattier, such as bluefin or bigeye tuna, are still healthy because they have plenty of good omega-3 fats."

Aglibot says that bodybuilders may want to be wary of a type of sushi called toro. "This is a highly fatty cut of fish from the belly that often is too rich for many peoples' palates."

The amount of fat in yellowfin tuna varies from a negligible amount up to about four grams (g) in an eight-ounce serving, with about 50 g of protein per eight-ounce portion. Eight ounces of bluefin can have as much as 15 g of fat, but also offers 50 g of protein. Both are good choices for bodybuilders.

One of the biggest issues in choosing a proper piece of fish is to make certain it's fresh. "Look for a piece of fish that's tacky to the touch, but not slimy," he says. "It should be firm. If the surface is grainy, that means it's old or it's been frozen."

It is recommended that you eat fish at least twice a week, whether it's cooked or served sushi style.

Erik Fankhouser Curls Challenge at the Arnold

We could try this. Those biceps will be totally fried.

Steve Kuclo

If you guys don't know this guy, He is one of the Universal Nutrition/Animal sponsored athelete/bodybuilder.

Steve Kuclo on the left with Ben Pakulski

Here is a video of him. Let see how he is in real life.


Dude is a beast.

Greg Plitt intro video

Almost everyone know Greg Plitt, one of the most recognizable fitness model. I know alot of you have watched the intro from gregplitt.com..But some of you may not or for some reason, if you go to the main site gregplitt.com, the video is lagging. So here i embed the intro video from youtube. Hope you all enjoy just as much as i do. Definitely inspiring.

Guerrero Lopez, 5'11 220 lbs 20yrs old Deadlift Day

this guy is very strong/enough said.

Jay Cutler diet

Meal 1 : 20 egg whites (Lana's Egg Whites), 3 whole eggs, 1 cup oatmeal, 1 bagel, 1 glass orange juice, water and multivitamin.

Meal 2 : 8 oz, steak (top round) and 1.5 cups white rice

Meal 3 : 8 oz. chicken and 1 cup brown rice

Pre-Workout 1 serving ANABOLIC HALO, 1 serving LEUKIC Hardcore, 1 scoop Cell-Tech Hardcore, 1 serving Glutamine and 1 serving of vitamin B.

----Workout----

Meal 4 : 10 oz. of chicken and 3 cups white rice with onions and garlic.

Meal 5 : 8 oz. chicken and 1 cup brown rice.

Meal 6 : 3 scoops of Nitro-Tech Hardcore, 1 cup oatmeal and 1 banana.

Meal 7 : 14 egg whites (Lana's egg whites) and 1 cup oatmeal.

Before Bed : 1 serving of each of the following: Glutamine, Zinc, Calcium, Magnesium, Vitamin B Complex and Vit C.

source : http://www.jaycutler.com

Antoine Vaillant breakfast...That's alot!

Hope you guys get some inspiration.

Best BCAA?

Scivation Xtend. Probably the best BCAA supplement out there. Give it a try.
You would need this for recovery and preventing muscle atrophy.

Cristiano Ronaldo bits of nutrition and training

The soccer star looks absolutely scorching in the new ad campaign for Emporio Armani . Here’s a peek at the diet and workout regimen of the soccer star with the deadly combination of a perfectly toned body and a boyish face with a disarming smile.
Ronaldo’s nutritionist Patricia Teixeria has some worked out smoothies and juices that are nutritional boosters .

A concoction for de-toxing the system made from navel oranges, green grapes, water-melon and mint leaves.

A juice to boost the immune system made using oranges, pineapple, red apples and ginger.

Juices from the kiwi fruit, green apple, grapes and pineapple mixed and taken to a aid digestion after a heavy meal.

Patricia recommends the following for her celebrity clients:

- Mangoes, pineapple and red colored fruits are to be taken in the morning. Follow it up with a protein in the form of yogurt or white cheese and whole grains or a granola bar.
- Lunch on a big bowl of salads with a host of colored vegetables and a lean protein like chicken or tuna.
- Dinner comprising steamed vegetables and a lean protein.
- Totally avoid any fried foods and sweets can be consumed occasionally, in moderation after lunch.

Ronaldo undertakes 3-5 hours of fitness training five days a week which typically includes strength training, cardiovascular exercises and game practice sessions. And playing an action packed, fast-paced and exhilarating game like football where every muscle in the body is worked, gives the sexy star a fabulous V-shaped body and chiseled abs.

The young man says “ I’m living a dream I never want to wake up from”.

Frank Mcgrath and Vinny Gelati lunch time

remember your body is 70%-80% diet. EAT BIG AND GET BIG.

Dwain Chambers vs Kevin Levrone sprint

BEver wonder how a bodybuilder would be against an olympic athelete in a sprint?
Well, check this out.



Even though, Levrone lost the sprint, he wasn't far behind. Expolsiveness, we call it.

Peace, out.