tag:blogger.com,1999:blog-31933971286042765852024-03-04T22:39:16.517-08:00The Fit LifeTHE FIT LIFE
M.D.
Doctor - fitness - health
https://www.instagram.com/m_ben_s/
BENhttp://www.blogger.com/profile/03927184166757189330noreply@blogger.comBlogger38125tag:blogger.com,1999:blog-3193397128604276585.post-79769348700027530032017-09-11T05:54:00.000-07:002017-09-11T06:05:59.580-07:00Ulu Katibas Song mobile clinicWorking in Song require us to visit those clinics up further along a river called Sungai Katibas. Due to logistic reason, some patients are unable to go to the town for medical followup. Therefore, we need to visit them every month to ensure they get the most out of our healthcare.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLQGAdBqrsXuBP25UedGs2RPyxwvXtJDLeXnTGbxoaalj1XfKCx8tSiWZv5qDREjmaufjlumCAPtB-fwAOyiiJ1Kq4vyXucwcRqxSSQFlOweDh1YcuV8AN7tozmx7_BTUDij-5UtKa-PRD/s1600/20170821_152844.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLQGAdBqrsXuBP25UedGs2RPyxwvXtJDLeXnTGbxoaalj1XfKCx8tSiWZv5qDREjmaufjlumCAPtB-fwAOyiiJ1Kq4vyXucwcRqxSSQFlOweDh1YcuV8AN7tozmx7_BTUDij-5UtKa-PRD/s640/20170821_152844.jpg" width="640" /></a></div>
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Beautiful scenery going deeper up the river<br />
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There are 4 clinics along the river. KK Tekalit, Bangkit, Engkuah and the furthest Chemanong. The feeling is amazing. The experience is great.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIVWh2JA_fVe-EO_sPsETyi8f2WttDHfajT312JEuKdZHQteyf2ALKbpwBnDaSR4U6Zm7wUqzE5z9FKUOQsbJLJMPQ3Yh4jDsZdJqRJ7Q_Sui6qptIhHA_uO4Pm7AqglDrt4ULehdEF5HP/s1600/20170821_151257.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIVWh2JA_fVe-EO_sPsETyi8f2WttDHfajT312JEuKdZHQteyf2ALKbpwBnDaSR4U6Zm7wUqzE5z9FKUOQsbJLJMPQ3Yh4jDsZdJqRJ7Q_Sui6qptIhHA_uO4Pm7AqglDrt4ULehdEF5HP/s400/20170821_151257.jpg" width="300" /></a></div>
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Do i look like a ninja?</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGiXf9cxjukGwUqp0b_B3p3EM6TxXdDm4pVMU6QXnr2oLAjX7b43jW9Kzzi7T-YUXhS3I0EFGHuj_kl-nN1jfElYZkXLZKnNLSxdnzEA2i7wANdYC3QSoEHq_2TyP0yLaID6C1M2kT7DNo/s1600/20170821_152703.mp4" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="240" data-original-width="320" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGiXf9cxjukGwUqp0b_B3p3EM6TxXdDm4pVMU6QXnr2oLAjX7b43jW9Kzzi7T-YUXhS3I0EFGHuj_kl-nN1jfElYZkXLZKnNLSxdnzEA2i7wANdYC3QSoEHq_2TyP0yLaID6C1M2kT7DNo/s640/20170821_152703.mp4" width="640" /></a></div>
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Do you dare to go through this?</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ5Jf1TWEd9p17v_QcxbPRIQRcMFPpWegeSvnk2sYC4KFtyH9-pLTqImzo7k0nKX1iibBfUwLZkB3dyRLd9klBD3wCUdXzGi9hn34dJ8oBhp9zSNR-FIJiVeDIJkhxyJs4pw6l9BF1k1sE/s1600/20170822_073618.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ5Jf1TWEd9p17v_QcxbPRIQRcMFPpWegeSvnk2sYC4KFtyH9-pLTqImzo7k0nKX1iibBfUwLZkB3dyRLd9klBD3wCUdXzGi9hn34dJ8oBhp9zSNR-FIJiVeDIJkhxyJs4pw6l9BF1k1sE/s400/20170822_073618.jpg" width="300" /></a></div>
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Kk bangkit</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuOuvtCj9oC_ixxEJbuutXn2wlE-o6LBP4tIvBRJBwcGYntGXzQ0skKxWwOYtcp167QsAl57CgVlq3hTpukXxsqHWa6ztBN6YmAJeFkgCjs3B-ySFjWcYvlc7B_33ceAUGZahD85Mn7mCM/s1600/20170822_161718.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuOuvtCj9oC_ixxEJbuutXn2wlE-o6LBP4tIvBRJBwcGYntGXzQ0skKxWwOYtcp167QsAl57CgVlq3hTpukXxsqHWa6ztBN6YmAJeFkgCjs3B-ySFjWcYvlc7B_33ceAUGZahD85Mn7mCM/s640/20170822_161718.jpg" width="640" /></a></div>
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Wow..very nice view at engkuah. Feels like New Zealand. lol</div>
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Along the river</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhc8Bzsa9vJO92XQAjIqgfQNOG7QNOmhWyx7MUh7Lwo9y7NAgiFPWiaT0e82Hjc-UP0N7nFSqCU7jL_UOYR6v_wd8vXKTecUrxAUcaVgyV3OWor5Fy55DOu1r689hZNft2Gt0OUw7MWm7jS/s1600/20170823_073555.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhc8Bzsa9vJO92XQAjIqgfQNOG7QNOmhWyx7MUh7Lwo9y7NAgiFPWiaT0e82Hjc-UP0N7nFSqCU7jL_UOYR6v_wd8vXKTecUrxAUcaVgyV3OWor5Fy55DOu1r689hZNft2Gt0OUw7MWm7jS/s400/20170823_073555.jpg" width="300" /></a></div>
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Checking</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRVpEb8TNK_VTlimIXH4lQ-Pt56ZaQ_L0Q-phqq2Tn93sqfxR4fbrmBEPSCdMdc-JtCQlSLn8_GMkIfFbvguk8L2uyFRB8PF8f96VmhFp5j7FYMGw3syyDIyAGjR5q_MtN4eaGuZzQ5oTO/s1600/20170824_151509.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="1600" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRVpEb8TNK_VTlimIXH4lQ-Pt56ZaQ_L0Q-phqq2Tn93sqfxR4fbrmBEPSCdMdc-JtCQlSLn8_GMkIfFbvguk8L2uyFRB8PF8f96VmhFp5j7FYMGw3syyDIyAGjR5q_MtN4eaGuZzQ5oTO/s640/20170824_151509.jpg" width="640" /></a></div>
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Oh, .....Remember to prepare rain coats. It can be calm before the storm!</div>
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<br />BENhttp://www.blogger.com/profile/03927184166757189330noreply@blogger.com1tag:blogger.com,1999:blog-3193397128604276585.post-26019719371683643132012-02-25T23:30:00.000-08:002012-02-25T23:30:02.069-08:00Me doing 275lbs/125 incline bench press And Biceps Work<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/ZGsewVc0KDg" width="420"></iframe><br />
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<span style="font-family: "Trebuchet MS", sans-serif; font-size: x-large;">New <span style="color: red;">PR</span>!! YES!!</span><br />
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<span style="font-family: Verdana, sans-serif; font-size: large;">Also did <span style="color: red;">biceps</span> on that day</span> : <br />
<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/o8bLhcctcLQ" width="420"></iframe>BENhttp://www.blogger.com/profile/03927184166757189330noreply@blogger.com68tag:blogger.com,1999:blog-3193397128604276585.post-71763369315062052702012-02-17T13:28:00.002-08:002012-02-17T13:32:01.744-08:00Helpful Program or Website to Calculate your Food Intake And Body Progress<u><strong><span style="font-family: "Trebuchet MS", sans-serif; font-size: x-large;">Cron-O-Meter</span></strong></u><br />
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<span style="font-size: large;">download link</span> : <br />
<a href="http://cronometer.com/download/"><span style="color: yellow; font-size: large;">http://cronometer.com/download/</span></a><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdmPK5Q8RMm15apzkKiJ7ORaaVhYnO5j3usAjMeHIyzzNT055Ke7cXDtQDEasQH649EqeiWYOSg5bwmvZyUarDYLKL68Wi6b5j_5wf8HSrJLsXyy5U60YmD21CbDxskHtxW-nlpOkmvBl2/s1600/cronometer.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdmPK5Q8RMm15apzkKiJ7ORaaVhYnO5j3usAjMeHIyzzNT055Ke7cXDtQDEasQH649EqeiWYOSg5bwmvZyUarDYLKL68Wi6b5j_5wf8HSrJLsXyy5U60YmD21CbDxskHtxW-nlpOkmvBl2/s640/cronometer.png" width="540" yda="true" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">cron-o-meter</td></tr>
</tbody></table><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><strong><u><span style="font-family: "Trebuchet MS", sans-serif; font-size: x-large;">LBM : Body Weight Simulator</span></u></strong></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-size: large;">link :</span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="http://bwsimulator.niddk.nih.gov/"><span style="color: yellow; font-size: large;">http://bwsimulator.niddk.nih.gov/</span></a></div> <br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNQYJq6D6wKlG23SGQtJCCBpL1LW2qzPeOfPhP-YjfTOyuHgBE06Ze-pokmWXksNJiZAkbRjy8au2KAxa16lIbLtmXE070aO0rfHOGk7e7s1R2dWKkaLkYTYF7twEWgt5jOVIgF73GCizD/s1600/LBM.png" imageanchor="1" style="clear: left; cssfloat: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="364" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNQYJq6D6wKlG23SGQtJCCBpL1LW2qzPeOfPhP-YjfTOyuHgBE06Ze-pokmWXksNJiZAkbRjy8au2KAxa16lIbLtmXE070aO0rfHOGk7e7s1R2dWKkaLkYTYF7twEWgt5jOVIgF73GCizD/s640/LBM.png" width="640" yda="true" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">LBM : Body Weight Simulator</td></tr>
</tbody></table> BENhttp://www.blogger.com/profile/03927184166757189330noreply@blogger.com1tag:blogger.com,1999:blog-3193397128604276585.post-71033768725599208972011-10-18T07:13:00.001-07:002011-10-18T07:13:54.840-07:00Me barbell biceps curling 135lbs / ~60kg<iframe width="560" height="315" src="http://www.youtube.com/embed/jzQDUVpOXCg?rel=0" frameborder="0" allowfullscreen></iframe>BENhttp://www.blogger.com/profile/03927184166757189330noreply@blogger.com5tag:blogger.com,1999:blog-3193397128604276585.post-56853988746877937512011-10-09T10:18:00.000-07:002011-10-09T10:18:43.614-07:00Me deadlifting 405lbs/180kg<iframe width="560" height="315" src="http://www.youtube.com/embed/SGgOXJBId7U?rel=0" frameborder="0" allowfullscreen></iframe><br />
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critique if anything. :DBENhttp://www.blogger.com/profile/03927184166757189330noreply@blogger.com2tag:blogger.com,1999:blog-3193397128604276585.post-21777113106923797452011-08-13T04:59:00.000-07:002011-08-13T05:01:50.278-07:00Wheat Bread vs White Bread<span style="font-family: Arial, Helvetica, sans-serif;">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.</span><br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5XtxFu6nU9bGG43gUXdyGswxeuPrCs8Ms88SKzUHoSL5dae5_uFrBtyc_B23wedKMEzX1PHdJDNb71vEZPxcNJ6BghLf1Fiv7wfK5kSEsDNafky0wa5WiyqVHB8Twdv0d2BkeDXJlzjL2/s1600/wheat+bread" imageanchor="1" style="clear: right; cssfloat: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="150" naa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5XtxFu6nU9bGG43gUXdyGswxeuPrCs8Ms88SKzUHoSL5dae5_uFrBtyc_B23wedKMEzX1PHdJDNb71vEZPxcNJ6BghLf1Fiv7wfK5kSEsDNafky0wa5WiyqVHB8Twdv0d2BkeDXJlzjL2/s200/wheat+bread" width="200" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Wheat bread</span></td></tr>
</tbody></table><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial, Helvetica, sans-serif;">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.</span></div><span style="color: #e06666; font-family: Arial, Helvetica, sans-serif;">THE WINNER IS… Draw </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #e06666;">WHY???</span> </span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhs6yr2QoTf1CXOOs8Ka8dA_IG9P9zwaRDdR13S7VIH80J0ozHq2Vu1-vHQEHLFGKCgHznsmR1QCKL0pHYotjhVqScmZ5aMr7ZApf2xt3D04DXxDxoDE-rRI32uJ86RWK8f8PU5MqBNbTj8/s1600/bread_white.jpg" imageanchor="1" style="clear: right; cssfloat: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" naa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhs6yr2QoTf1CXOOs8Ka8dA_IG9P9zwaRDdR13S7VIH80J0ozHq2Vu1-vHQEHLFGKCgHznsmR1QCKL0pHYotjhVqScmZ5aMr7ZApf2xt3D04DXxDxoDE-rRI32uJ86RWK8f8PU5MqBNbTj8/s1600/bread_white.jpg" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">White Bread</span></td></tr>
</tbody></table><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-family: Arial, Helvetica, sans-serif;">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.</span></div><span style="font-family: Arial, Helvetica, sans-serif;">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).</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"> </span><span style="font-family: Arial, Helvetica, sans-serif;"><em>This chart below compares some of the nutrient values found in a slice of white bread and one of whole-wheat bread</em>.</span><br />
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<div style="text-align: center;"><strong><span style="color: yellow; font-size: large;">NUTRIENT </span></strong></div> <u> WHITE BREAD</u> <u>WHEAT BREAD </u><br />
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Calories 69 69 <br />
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Protein 2g 3g <br />
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Carbs 13g 13g <br />
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Total Fat 1g 1g <br />
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Fiber 1g 2g <br />
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Calcium 39mg 20mg <br />
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Iron 1mg 1mg <br />
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Magnesium 6mg 24mg <br />
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Phosphorus 26mg 64mg <br />
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Potassium 26mg 71mg <br />
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Selenium 4.5mcg 10mcg <br />
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Sodium 177mg 148mg <br />
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Folate 29mcg 14mcg <br />
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<em><span style="font-size: x-small;">source : Jordana Brown</span></em><br />
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BENhttp://www.blogger.com/profile/03927184166757189330noreply@blogger.com4tag:blogger.com,1999:blog-3193397128604276585.post-80946830412805726502011-05-09T08:51:00.000-07:002011-05-09T09:01:48.651-07:00Weightlifting Standard, Are You Elite?<div class="separator" style="clear: both; text-align: center;"></div><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhi6FUBUcdwoZFNFFwsZ6B91K4_m2B3bODHxrWXQkbR7xVDgNLkos3GBGK-Mg5CLPXSZDlTuz1M1gOjtmRhvIWm3Q3ejrvy-yQAW3WQi7rTQxTUPaZvQXSpNwOde8WgABu7XrBvRyUG1mOH/s1600/benchpress2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhi6FUBUcdwoZFNFFwsZ6B91K4_m2B3bODHxrWXQkbR7xVDgNLkos3GBGK-Mg5CLPXSZDlTuz1M1gOjtmRhvIWm3Q3ejrvy-yQAW3WQi7rTQxTUPaZvQXSpNwOde8WgABu7XrBvRyUG1mOH/s400/benchpress2.png" width="400" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMCx0YkC_kcRK366oKyuXzJibYPmej5WwFiUFLpNUjrZvIphLnjOfRuwVXTMjBNzirE6zwnmx0L3Ey_KZU-Z9LIJQP1PcL5Lv9JiFpq0rXulx3Man-dOUwfSAdW_kv9LDP2mtfV9SGjqav/s1600/deadlift3.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="182" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMCx0YkC_kcRK366oKyuXzJibYPmej5WwFiUFLpNUjrZvIphLnjOfRuwVXTMjBNzirE6zwnmx0L3Ey_KZU-Z9LIJQP1PcL5Lv9JiFpq0rXulx3Man-dOUwfSAdW_kv9LDP2mtfV9SGjqav/s400/deadlift3.png" width="400" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFSrYWY6kRWiwoY91Jo4Nej4BCv25jADVuV1m6CxGippGiCT7FULI7ATkqXkqqo50evsr-6q8fFPt6MbSSoiCPDiIipDDrBEjE-teJtLLbOdd2oMiEeXOg1yTg2F8Cgvrhbr_H3z_Vy71y/s1600/squat2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="181" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFSrYWY6kRWiwoY91Jo4Nej4BCv25jADVuV1m6CxGippGiCT7FULI7ATkqXkqqo50evsr-6q8fFPt6MbSSoiCPDiIipDDrBEjE-teJtLLbOdd2oMiEeXOg1yTg2F8Cgvrhbr_H3z_Vy71y/s400/squat2.png" width="400" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlpKUbcaC_-GpEK6Hwexb8nNxQ3b0C0vDogtEPtFixUfFk2v8SETaO5Bh36GrFGVrShgiU3CiPoqbkSyspLk5KhtixdfUFzqulCGWNXZy6JJ-GZrMw7bZMCk-_yU8ywZoislWOc7Co3dDt/s1600/press.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" j8="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlpKUbcaC_-GpEK6Hwexb8nNxQ3b0C0vDogtEPtFixUfFk2v8SETaO5Bh36GrFGVrShgiU3CiPoqbkSyspLk5KhtixdfUFzqulCGWNXZy6JJ-GZrMw7bZMCk-_yU8ywZoislWOc7Co3dDt/s400/press.png" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"></div>BENhttp://www.blogger.com/profile/03927184166757189330noreply@blogger.com9tag:blogger.com,1999:blog-3193397128604276585.post-4555628874900560472011-04-03T09:52:00.000-07:002011-04-03T09:52:42.026-07:00EAA + VITARGO = PACK ON MASS<b><span style="color: yellow; font-size: large;"><u>EAA</u></span></b><br />
The <strong><span style="color: yellow;">essential amino acids</span></strong> 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.<br />
<br />
<b><u><span style="color: yellow; font-size: large;">VITARGO</span></u></b><br />
Vitargo is a<strong> <span style="color: yellow;">complex carb</span></strong>, 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 <span style="color: yellow;">fastest </span>thing you can put into your body. This keeps insulin levels high during workouts, for maximizing muscle growth.<br />
<br />
<em>* 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</em>BENhttp://www.blogger.com/profile/03927184166757189330noreply@blogger.com7tag:blogger.com,1999:blog-3193397128604276585.post-31491366598110585372011-03-07T03:31:00.000-08:002011-03-07T03:31:39.435-08:00Arnold Classic 2011 Winner Branch Warren!<iframe title="YouTube video player" width="560" height="349" src="http://www.youtube.com/embed/f8KQOplxjuY?rel=0" frameborder="0" allowfullscreen></iframe><br />
<br />
Trophy presentation : <br />
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<iframe title="YouTube video player" width="560" height="349" src="http://www.youtube.com/embed/YGRSGpjgqQA?rel=0" frameborder="0" allowfullscreen></iframe><br />
<br />
1. Branch Warren <br />
2. Dennis Wolf<br />
3. Victor Martinez<br />
4. Evan Centopani<br />
5. Dexter Jackson<br />
6. Ronny RockelBENhttp://www.blogger.com/profile/03927184166757189330noreply@blogger.com14tag:blogger.com,1999:blog-3193397128604276585.post-25907148818422277012011-03-05T11:46:00.000-08:002011-03-05T12:04:34.267-08:00Shake Weight<iframe title="YouTube video player" width="480" height="390" src="http://www.youtube.com/embed/xXHUdvvHTkw?rel=0" frameborder="0" allowfullscreen></iframe><br />
<br />
There are alot of ways to exercise but this seems funny.<br />
Btw, you think what i am thinking? LOLBENhttp://www.blogger.com/profile/03927184166757189330noreply@blogger.com14tag:blogger.com,1999:blog-3193397128604276585.post-81197856878341627872011-02-23T15:52:00.000-08:002011-03-04T09:57:40.921-08:00Evan Centopani Flex Pro 2011 WinnerSo, 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.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjb5oDEphXwxl-R0m_Ur_k0nHA-AiDf5l1amzT81JlCaZJzOkyJ_LL3vTDj3RW1c70JJi_wb3ihe1WCneb1ST7Okp_n31ItS2yayWu1dZw5swS82lWmxHlUaLxPVxW3-qeoq6XIHKt0DE7H/s1600/evan.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" j6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjb5oDEphXwxl-R0m_Ur_k0nHA-AiDf5l1amzT81JlCaZJzOkyJ_LL3vTDj3RW1c70JJi_wb3ihe1WCneb1ST7Okp_n31ItS2yayWu1dZw5swS82lWmxHlUaLxPVxW3-qeoq6XIHKt0DE7H/s400/evan.jpg" width="265" /></a></div><br />
However, it does not end there for him. For he continues on moving.<br />
Here is a latest video of him. 3 weeks out from Arnold Classic 2011.<br />
<iframe allowfullscreen="" frameborder="0" height="349" src="http://www.youtube.com/embed/Gsjw4g5qTr4?rel=0" title="YouTube video player" width="560"></iframe><br />
<iframe title="YouTube video player" width="560" height="349" src="http://www.youtube.com/embed/EnxdvMephxk?rel=0" frameborder="0" allowfullscreen></iframe><br />
<iframe title="YouTube video player" width="560" height="349" src="http://www.youtube.com/embed/iS6A9XHmKUc?rel=0" frameborder="0" allowfullscreen></iframe>BENhttp://www.blogger.com/profile/03927184166757189330noreply@blogger.com10tag:blogger.com,1999:blog-3193397128604276585.post-88215833414094786662011-02-16T10:47:00.000-08:002011-02-23T23:48:38.951-08:00Biceps Training Mistake<div style="text-align: justify;"><strong><u><span style="font-family: "Trebuchet MS", sans-serif; font-size: large;">rr1. Early Cheating</span></u></strong></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">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.</div><div style="text-align: justify;"></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><strong><span style="color: yellow;">Tips</span></strong> : - Stand against the wall while curling barbell or EZ bar.</div><div style="text-align: justify;"> - Do dumbell curls SEATED. Why? to eliminate legs and hips from the movement.</div><div style="text-align: justify;"> - Extra swing on extra reps beyond strict curl only.<br />
- Do on preacher stand.</div><div style="text-align: justify;"> </div><div style="text-align: justify;"><strong><u><span style="font-family: "Trebuchet MS", sans-serif; font-size: large;">2. Doing Too Much</span></u></strong></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">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.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="color: yellow;"><strong>Tips</strong></span> : - Beginners to do 6 sets of biceps exercises. </div><div style="text-align: justify;"> - Advanced lifters to do 9 to 12 sets.</div><div style="text-align: justify;"></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><u><strong><span style="font-family: "Trebuchet MS", sans-serif; font-size: large;">3. Target Missed</span></strong></u></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">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.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="color: yellow;"><strong>Tips </strong></span>: - Focus on two head of the biceps which lay side by side.</div><div style="text-align: justify;"> - Perform biceps curls with a grip that keeps the pinkies even with or higher than other fingers </div><div style="text-align: justify;"> (focusing on inner head). You can do wide grip to target the inner head as well.</div><div style="text-align: justify;"> - Perform curls with the thumbs higher than the pinkies–as when taking an angled grip on an EZ-bar <br />
or when using a parallel grip for hammer curls–to better target the biceps brachii long head (outer)</div><div style="text-align: justify;"></div><div style="text-align: justify;"><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEoJRtd4gGm5-KUnpYnWlsRHwnV222ct3WddAeIsr8kLu_-Ap4wyxqpRTA7yZUSdp3eZkIjKS0Ccx05PnnzDgRz22wdgf6A5C7Nft-6WMLW0LqJSbC6rYRb08T7tRvMBFcI_bq-M8G_wiw/s1600/lou-ferigno.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="306" j6="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEoJRtd4gGm5-KUnpYnWlsRHwnV222ct3WddAeIsr8kLu_-Ap4wyxqpRTA7yZUSdp3eZkIjKS0Ccx05PnnzDgRz22wdgf6A5C7Nft-6WMLW0LqJSbC6rYRb08T7tRvMBFcI_bq-M8G_wiw/s400/lou-ferigno.jpg" width="400" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><span style="font-family: "Trebuchet MS", sans-serif; font-size: large;"><u><strong>4. Invariety</strong></u></span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">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.</div><div style="text-align: justify;"></div><div style="text-align: justify;"><br />
<span style="color: yellow;">Tips</span> : - Do one standing EZ or barbell curl, one dumbell exercise and one machine or cable exercise<br />
per workout.<br />
- Do at least one unilateral exercise each biceps workout<br />
- Do unique exercises, such as drag curls, underhand chin-ups and rope hammer curls–to hit your bi’s from different angles.<br />
<br />
</div><div style="text-align: justify;"><span style="font-family: "Trebuchet MS", sans-serif; font-size: large;"><u><strong>5. Not Focussing on Contraction</strong></u></span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">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.</div><div style="text-align: justify;"></div><div style="text-align: justify;"><br />
<strong><span style="color: yellow;">Tips</span></strong> : - Choose weight in which you can do 12 reps strictly<br />
- Supinate your wrist while doing dumbell curl (making your palm faces the outside)<br />
- Curl slowly, one second to bring it up, one second to hold, one second to bring weight down.</div><div style="text-align: justify;"><br />
<em><strong><span style="font-family: "Courier New", Courier, monospace; font-size: large;">Want to gain 12lbs of muscle in 21 days?</span></strong></em><br />
<a href="http://697defr1u58c-kq6qcyaedyrde.hop.clickbank.net/" target="_top"><span style="color: yellow; font-family: "Trebuchet MS", sans-serif; font-size: large;"><strong>Click Here!</strong></span></a><br />
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<iframe align="left" frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="http://rcm.amazon.com/e/cm?t=thef0b0-20&o=1&p=8&l=bpl&asins=B002CVU53W&fc1=000000&IS2=1&lt1=_blank&m=amazon&lc1=0000FF&bc1=000000&bg1=FFFFFF&f=ifr" style="align: left; height: 245px; padding-right: 10px; padding-top: 5px; width: 131px;"></iframe></div><div style="text-align: justify;"><iframe align="left" frameborder="0" marginheight="0" marginwidth="0" scrolling="no" src="http://rcm.amazon.com/e/cm?t=thef0b0-20&o=1&p=8&l=bpl&asins=B002EVPVTI&fc1=000000&IS2=1&lt1=_blank&m=amazon&lc1=0000FF&bc1=000000&bg1=FFFFFF&f=ifr" style="align: left; height: 245px; padding-right: 10px; padding-top: 5px; width: 131px;"></iframe></div><div style="text-align: justify;"><br />
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</div>BENhttp://www.blogger.com/profile/03927184166757189330noreply@blogger.com17tag:blogger.com,1999:blog-3193397128604276585.post-72238356667898166322011-02-12T13:08:00.000-08:002011-02-12T13:09:30.130-08:00How to Halve An Apple With Your Bare HandsIm not sure if you guys have seen this. But this is sho am good. <br />
<br />
<iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/V-f_SWEie8o?rel=0" title="YouTube video player" width="480"></iframe><br />
<br />
<em>*Impressing the girls and woo your friends*</em>BENhttp://www.blogger.com/profile/03927184166757189330noreply@blogger.com18tag:blogger.com,1999:blog-3193397128604276585.post-48639583501114504012011-02-09T14:05:00.000-08:002011-02-10T13:53:46.822-08:00Increase Frequency For Incrasing Gains<span style="color: yellow;">Increasing training frequency may yield greater results</span><br />
<br />
<br />
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. <br />
<br />
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. <br />
<br />
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. <br />
<br />
<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFfE1dEwlbcEOJmjjpMtE5uFw4fEk4a9wORbDajJcMWl6NIp8i69gW_eufd4VcDuTkVQFq0r5xPfm_O62VB44H4uSFKOYxvHvwzHL7GmuC5lJGulfJuTHodh17iw7KbjEblWqwVrzwRfKl/s1600/arschw.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" h5="true" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFfE1dEwlbcEOJmjjpMtE5uFw4fEk4a9wORbDajJcMWl6NIp8i69gW_eufd4VcDuTkVQFq0r5xPfm_O62VB44H4uSFKOYxvHvwzHL7GmuC5lJGulfJuTHodh17iw7KbjEblWqwVrzwRfKl/s320/arschw.jpg" width="262" /></a></div>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.<br />
<br />
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. <span style="color: yellow;">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.</span><br />
<br />
It is suggested that <span style="color: yellow;">you alter your training frequency occasionally, boosting it to two and even three times per week for at least a month at a time</span>. 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.<br />
<br />
<strong>Having some thoughts. Hurm..</strong><br />
<em>Source : Jim Stompani, PhD</em>BENhttp://www.blogger.com/profile/03927184166757189330noreply@blogger.com28tag:blogger.com,1999:blog-3193397128604276585.post-56487162109173203372011-02-07T05:35:00.000-08:002011-02-11T02:36:10.933-08:00Sleeping For Size<span style="color: yellow;">How a good night's sleep builds muscle</span> <br />
<div style="text-align: justify;"><br />
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. <span style="color: yellow;">Bodybuilders, in particular, need adequate sleep for growth and recovery, especially with one crushing workout after another</span>. </div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcQP2vymhPxL1P8IcUKMiGpLmHHgtGYfh36wj9PzGHA54MIgUx2eNPyUNR6tkTMyYoXmCjnG6FPs2kFKca2vfc4YbonoDLo1GxXLZnp_eQUHLjyLa69jC_EJbo2Twcx0SU9oay5MLOMj03/s1600/body-building.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" h5="true" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcQP2vymhPxL1P8IcUKMiGpLmHHgtGYfh36wj9PzGHA54MIgUx2eNPyUNR6tkTMyYoXmCjnG6FPs2kFKca2vfc4YbonoDLo1GxXLZnp_eQUHLjyLa69jC_EJbo2Twcx0SU9oay5MLOMj03/s320/body-building.jpg" width="309" /></a></div><div style="text-align: justify;">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. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">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. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">To maintain naturally high levels of melatonin, <span style="color: yellow;">keep your bedroom very dark and avoid alcohol late at night. Train earlier in the day.</span> 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). </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="color: yellow;">TIP</span> : 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.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><em><span style="font-size: x-small;">Source : Tim Scheet</span></em></div>BENhttp://www.blogger.com/profile/03927184166757189330noreply@blogger.com46tag:blogger.com,1999:blog-3193397128604276585.post-74308915540606734972011-02-04T11:52:00.000-08:002011-02-10T13:52:59.777-08:00Citrus Baked TilapiaHai 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!<br />
<br />
youtube : themusclecook<br />
<i>website : anaboliccooking.com</i><br />
This is one of the videos.<br />
<iframe allowfullscreen="" frameborder="0" height="345" src="http://www.youtube.com/embed/9m99zhAEsSY?rel=0" title="YouTube video player" width="560"></iframe><br />
<br />
nom nom nom. :)BENhttp://www.blogger.com/profile/03927184166757189330noreply@blogger.com17tag:blogger.com,1999:blog-3193397128604276585.post-37232692768054618312011-02-01T11:10:00.000-08:002011-02-10T13:52:38.854-08:00The Rock Training<iframe allowfullscreen="" class="youtube-player" frameborder="0" height="390" src="http://www.youtube.com/embed/5GzapLAH3Yk?rel=0" title="YouTube video player" type="text/html" width="480"></iframe><br />
<em><span style="color: yellow;">Speed, quickness, agility and power.</span></em><br />
<br />
<u><span style="font-family: Verdana, sans-serif; font-size: large;">Pylometrics</span></u><br />
<span style="font-family: "Trebuchet MS", sans-serif;">- For speed and agility</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">- Rope running</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">- Jumping over the hurdles</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">- side to side</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">- running the stairs</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">- Box jump</span><br />
<br />
<u><span style="font-family: Verdana, sans-serif; font-size: large;">Power</span></u><br />
- <span style="font-family: "Trebuchet MS", sans-serif;">Clean and jerk</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">- Hand pullups on towels</span><br />
<br />
Some more : <br />
<iframe allowfullscreen="" class="youtube-player" frameborder="0" height="390" src="http://www.youtube.com/embed/WzaTXOR8Bj0?rel=0" title="YouTube video player" type="text/html" width="480"></iframe><br />
<br />
<span style="font-family: "Trebuchet MS", sans-serif;">And he is the people's champ! </span>BENhttp://www.blogger.com/profile/03927184166757189330noreply@blogger.com22tag:blogger.com,1999:blog-3193397128604276585.post-42335552767134425682011-01-31T10:38:00.000-08:002011-02-10T13:52:08.072-08:009 Rules of mass building by Chris Aceto<span style="font-size: large;">1<span style="font-family: Verdana, sans-serif;">.<u> Stop All Aerobics</u></span></span><br />
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.<br />
<br />
<em>You can do aerobics while cutting.</em><br />
<br />
<span style="font-size: large;">2. <span style="font-family: Verdana, sans-serif;"><u>Explosive lifting</u></span></span><br />
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.<br />
<br />
<em>This is true. :)</em><br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGN-deeqmKSwgah1_OtkMuE5E5C5KPFl8OaeACiH6LVr8RCLe2LRwHCSMyoTzSKPtTGPqq5CFTOUSAhjJp8CdFHfX-clGW-UVuAWfSzExYsH5-b5e_BiAbEksa0sUVllia5HIUlLgEc4Ho/s1600/arnol.jpg" imageanchor="1" style="clear: right; cssfloat: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="232" s5="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGN-deeqmKSwgah1_OtkMuE5E5C5KPFl8OaeACiH6LVr8RCLe2LRwHCSMyoTzSKPtTGPqq5CFTOUSAhjJp8CdFHfX-clGW-UVuAWfSzExYsH5-b5e_BiAbEksa0sUVllia5HIUlLgEc4Ho/s320/arnol.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Arnold "The Austrian Oak"</td></tr>
</tbody></table><span style="font-family: Verdana, sans-serif; font-size: large;"><u>3. Emphasize the negative portion of the movement</u></span><br />
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.<br />
<br />
<em>I realize people tend to focus only on the positive and neglect the negatives. Hurmm. Best to do both.</em><br />
<br />
<span style="font-family: Verdana, sans-serif; font-size: large;">4. <u>Go Fish</u></span><br />
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.<br />
<br />
<em>Omega3!</em><br />
<br />
<span style="font-family: Verdana, sans-serif; font-size: large;">5. <u>Up your sodium intake</u></span><br />
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.<br />
<br />
<em>This is new info for me.</em><br />
<br />
<span style="font-family: Verdana, sans-serif; font-size: large;">6. <u>Eat in the middle of the night</u></span><br />
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 <span style="color: yellow;">‘big three’ (creatine, BCAA and glutamine),</span> is a good option for this late at night infusion of nutrients.<br />
<br />
<em>I think if this is hard for you guys, we can try taking something like casien or cottage cheese right before bedtime.</em><br />
<br />
<br />
<span style="font-family: Verdana, sans-serif; font-size: large;">7. <u>Powerlift</u></span><br />
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.<br />
<br />
<em>No doubt about this one.</em><br />
<br />
<span style="font-family: Verdana, sans-serif; font-size: large;">8. <u>Rest</u></span><br />
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. <br />
<br />
<em>Personally, it is hard not to train but giving myself some rest once in a while isn't that bad lol.</em><br />
<br />
<span style="font-family: Verdana, sans-serif; font-size: large;">9. <u>Supplementation with the "Big Three"</u></span><br />
<strong>Glutamine</strong>:<br />
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.<br />
<br />
<strong>Creatine</strong>:<br />
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.<br />
<br />
<strong>BCAA’s</strong>:<br />
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.<br />
<br />
<em>The italic part is my opinion on it. Great tips. Peace, out.</em><br />
<br />
<em>Source : Chris Aceto, procardnutrition.com</em>BENhttp://www.blogger.com/profile/03927184166757189330noreply@blogger.com29tag:blogger.com,1999:blog-3193397128604276585.post-58984914060834615772011-01-30T08:43:00.000-08:002011-02-10T13:51:28.401-08:00Layne Norton Power/Hypertrophy routine <br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwOES-OfYiGtrl_OLdpPwqmmJmWADPnL-nIiT-Gk36ejpBtIY9Q5pPysb5LM_fqqMNqWRB9tO3qYAEVMmiqbgN8-8m0SD8_ZdIrkwHm5zjC2O7bE3EcEHbaqTY62dyWpC5QjGYkYu077O4/s1600/layne.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" s5="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwOES-OfYiGtrl_OLdpPwqmmJmWADPnL-nIiT-Gk36ejpBtIY9Q5pPysb5LM_fqqMNqWRB9tO3qYAEVMmiqbgN8-8m0SD8_ZdIrkwHm5zjC2O7bE3EcEHbaqTY62dyWpC5QjGYkYu077O4/s320/layne.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Layne Norton, Natural Pro</td></tr>
</tbody></table> <br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><strong><span style="color: yellow;">Day One, UpperPower</span></strong>:</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">- 3 or 4 Compound pressing and pulling movements, 3-5 sets in the 5 rep range, and 1 Accessory Movement </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div> <br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="color: yellow;"><strong>Day Two, Lower Power</strong></span>: </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">- 2 or 3 Squatting and Deadlifting movements, 3-5 sets in the 5 rep range, and 1 Accessory Movement </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><strong><span style="color: yellow;">Day Three, OFF</span> </strong></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="color: yellow;"><strong>Day Four, Hypertrophy Chest/Arms</strong></span>:</div> <br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">- 3 Benching movements, 2-3 sets in the 8-12 rep range. 1-2 reps short of failure. </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">- 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. </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">- 1 Chest accessory exercises, 3 sets, 8-12 reps, 1-2 reps short of failure. </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="color: yellow;"><strong>Day Five, Hypertrophy Shoulders/Back/Traps</strong></span>: </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">- 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. </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">- 1 Optional Back compound, 2 sets in the 8-12 rep range, 1-2 reps short of failure. </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="color: yellow;"><strong>Day Six, Hypertrophy Legs/Calves</strong></span>:</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">- 2 Supersets consisting of 2-3 exercises each, 4-5 sets in the 8-15 range. 1-2 reps short of failure. </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="color: yellow;"><strong>Day Seven, OFF </strong></span></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
<em><span style="font-size: x-small;">Source : Layne Norton</span></em></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Should try this. I am thinking of starting this in the coming week. Peace.</div> <br />
<br />
<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"></div>BENhttp://www.blogger.com/profile/03927184166757189330noreply@blogger.com23tag:blogger.com,1999:blog-3193397128604276585.post-88505077395985027182011-01-28T14:23:00.000-08:002011-02-10T13:51:02.193-08:00Rob Riches Rope Climb<iframe allowfullscreen="" class="youtube-player" frameborder="0" height="345" src="http://www.youtube.com/embed/itTswwKpm6w" title="YouTube video player" type="text/html" width="560"></iframe><br />
<br />
This guy is a fitness male model. He has won the World fitness competition in Canada. Great physique! Enjoy everyone.BENhttp://www.blogger.com/profile/03927184166757189330noreply@blogger.com22tag:blogger.com,1999:blog-3193397128604276585.post-29257844461405491432011-01-27T12:50:00.000-08:002011-02-10T13:50:16.976-08:00Something Does Not Make Sense With This Picture<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZYvdHBEbKP4oPaT6kSB7k2x5fpNBV3R8swPsHR34uFOWzDHhuf6LgFHxZ5w7aRnC0NGfM32DdQ6TpWGylyJILmLH5zGWuHgaXTNgjsz2dqzYazAXZnnT_llPjN5utvTovGyN9CHfzSn8m/s1600/mcdonald.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" s5="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZYvdHBEbKP4oPaT6kSB7k2x5fpNBV3R8swPsHR34uFOWzDHhuf6LgFHxZ5w7aRnC0NGfM32DdQ6TpWGylyJILmLH5zGWuHgaXTNgjsz2dqzYazAXZnnT_llPjN5utvTovGyN9CHfzSn8m/s400/mcdonald.jpg" width="296" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div style="text-align: center;">HEHE, btw, it isn't about that Alan Parsons thinggy.</div><div style="text-align: center;">Get it? LOL.</div>BENhttp://www.blogger.com/profile/03927184166757189330noreply@blogger.com24tag:blogger.com,1999:blog-3193397128604276585.post-90395816393137169532011-01-26T07:42:00.000-08:002011-02-10T13:49:37.902-08:00Dennis James Diet/nutrition<iframe allowfullscreen="" class="youtube-player" frameborder="0" height="390" src="http://www.youtube.com/embed/448shzUtJX8?rel=0" title="YouTube video player" type="text/html" width="480"></iframe><br />
<br />
Before this, i show you guys about Jay Cutler diet. Now, it's Dennis James's.<br />
<br />
Just want to share with you all. Eat big, get big. Simple right? :)BENhttp://www.blogger.com/profile/03927184166757189330noreply@blogger.com17tag:blogger.com,1999:blog-3193397128604276585.post-50546949897965333062011-01-24T07:49:00.000-08:002011-02-10T13:49:09.822-08:00Read 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.BENhttp://www.blogger.com/profile/03927184166757189330noreply@blogger.com24tag:blogger.com,1999:blog-3193397128604276585.post-45429794922364413762011-01-23T11:55:00.000-08:002011-02-10T13:48:44.803-08:00Here Comes Garlic!!<span style="color: #ea9999;"></span><br />
<div style="color: gold; font-weight: bold;"><span style="color: #ea9999;">A clove a day can help raise your testosterone levels</span></div><div style="color: gold; font-weight: bold;"><br />
</div><div style="text-align: justify;">The stinking rose, as garlic is often called, has in fact been shown<span style="color: yellow;"> to raise testosterone levels, a key hormone in muscle growth and strength.</span> Garlic has an interesting additional benefit ; it has been shown to<span style="color: yellow;"> lower cortisol levels.</span></div><div style="text-align: justify;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: justify;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUqdASHQGTUva5qRQ1o3C8SeaOcG2O692zX8eSg8dHvRsLEfvJj_9d1uLE8hTCR8mAsBXoG1o2s7QTJ0Tp3siYMMZP865MovDIPfygZWAz9md3mZkq0B4Xz6SCeV-witadUXJUJwpUi5rC/s1600/garlic.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" s5="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUqdASHQGTUva5qRQ1o3C8SeaOcG2O692zX8eSg8dHvRsLEfvJj_9d1uLE8hTCR8mAsBXoG1o2s7QTJ0Tp3siYMMZP865MovDIPfygZWAz9md3mZkq0B4Xz6SCeV-witadUXJUJwpUi5rC/s200/garlic.jpg" width="200" /></a><span style="color: yellow;">A catabolic hormone, cortisol</span> 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.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: justify;"><br />
</div><div style="text-align: justify;">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. </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: justify;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: justify;">However, there is a better way than mom's spaghetti sauce to get garlic in its most active form.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: justify;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: justify;">Try taking a<span style="color: yellow;"> daily garlic supplement that supplies four milligrams (mg) of allicin</span> (the active ingredient in garlic) in two divided doses of 2 mg each. <span style="color: yellow;">Consume one of those doses about one hour before a workout</span>. This should help you maximize the anabolic effects of garlic while minimizing its odoriferous effect on your training partner.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: justify;"><br />
<em>Source : Jim Stoppani, PHD</em></div><a href="http://www.amazon.com/Odorless-Garlic-1000-Twin-Pack/dp/B001QRZ0LK?ie=UTF8&tag=thef0b0-20&link_code=btl&camp=213689&creative=392969" target="_blank">Odorless Garlic 1000 mg, Twin Pack</a><br />
<a href="http://www.amazon.com/Kyolic-Formula-Original-Cardiovascular-Capsules/dp/B0001TPG4U?ie=UTF8&tag=thef0b0-20&link_code=btl&camp=213689&creative=392969" target="_blank">Kyolic Garlic Formula 100 Original Cardiovascular Formula (300 Capsules)</a><br />
<a href="http://www.amazon.com/Sundown-Odorless-Garlic-Softgels-Bottles/dp/B001GCTZJ8?ie=UTF8&tag=thef0b0-20&link_code=btl&camp=213689&creative=392969" target="_blank">Sundown Odorless Garlic, Softgels - 100ct. Bottles, (Pack of 2)</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=thef0b0-20&l=btl&camp=213689&creative=392969&o=1&a=B001GCTZJ8" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; margin: 0px; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important;" width="1" /><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=thef0b0-20&l=btl&camp=213689&creative=392969&o=1&a=B0001TPG4U" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; margin: 0px; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important;" width="1" />BENhttp://www.blogger.com/profile/03927184166757189330noreply@blogger.com16tag:blogger.com,1999:blog-3193397128604276585.post-43798563157204317462011-01-22T13:52:00.000-08:002011-02-10T13:47:59.297-08:00SHOWDOWN : Yogurt Vs Cottage Cheese<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqB86kjCv9WSu94vBk9W8iTCMIOeEy4r45ndKmWoQtisAErSVK2NP4gmaBTX9fTMFBm3G5SwCsnCejqhx5oYEFcAKtUk7toyNVTLfed7MgzDgMRLG7eK3kLbF52coPchsBD2k2RSfbjpUU/s1600/yogurt_686470.jpg" imageanchor="1" style="clear: left; cssfloat: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="133" s5="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqB86kjCv9WSu94vBk9W8iTCMIOeEy4r45ndKmWoQtisAErSVK2NP4gmaBTX9fTMFBm3G5SwCsnCejqhx5oYEFcAKtUk7toyNVTLfed7MgzDgMRLG7eK3kLbF52coPchsBD2k2RSfbjpUU/s200/yogurt_686470.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Yogurt</td></tr>
</tbody></table> <br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: justify;">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: </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><strong><span style="color: #e06666; font-family: Verdana, sans-serif; font-size: large;">Which is better for muscle, yogurt or cottage cheese? </span></strong></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"> <table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9tGsz1Cij2JIioEHDdFXTyuJYRtTdVOCy2PFhF1cfU8C8KbOYIoZ3fsq7anKt-N7GVShrKNDUhL52d3vrPR1oFVeuIQG-jrVhktTyeACCKgq0gU6_3l4zLAi6IRgUoat884AuQenn_wK3/s1600/cottage-cheese.jpg" imageanchor="1" style="clear: right; cssfloat: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="188" s5="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9tGsz1Cij2JIioEHDdFXTyuJYRtTdVOCy2PFhF1cfU8C8KbOYIoZ3fsq7anKt-N7GVShrKNDUhL52d3vrPR1oFVeuIQG-jrVhktTyeACCKgq0gU6_3l4zLAi6IRgUoat884AuQenn_wK3/s200/cottage-cheese.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Cottage Cheese</td></tr>
</tbody></table></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; text-align: justify;">On one hand, yogurt is <span style="color: yellow;">heaving in calcium</span> particularly when compared to cottage cheese, and it also has <span style="color: yellow;">significantly more potassium </span>(great for postworkout recovery) and <span style="color: yellow;">carbs</span> than cottage cheese. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">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. <span style="color: yellow;">Most of the calcium is washed away, along with most of the whey protein, but the casein protein remains intact. </span></div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><span style="font-family: Verdana, sans-serif;"><span style="font-size: large;"><span style="color: #e06666;"><strong>THE WINNER</strong>: Cottage cheese, <strong>TKO Round 8</strong></span></span></span></div><div style="text-align: justify;"><span style="color: #e06666;"><strong>REASON</strong> ?</span></div><div style="text-align: justify;">The decision comes down to cold, hard macros. One cup (eight ounces) of low-fat cottage cheese contains a <span style="color: yellow;">stunning 28 grams of protein</span>; an eight-ounce container of low-fat plain yogurt contains <span style="color: yellow;">only 12 g</span>. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">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 <span style="color: yellow;">a nightly cup of cottage cheese. </span>It is also high in <span style="color: yellow;">glutamine, which can increase growth hormone levels</span>. As for <span style="color: yellow;">yogurt, eat it before workouts</span>, <strong>but only if you</strong> stir a scoop of whey protein powder into it to bump up the protein to decent levels.</div><br />
source : Jim Stoppani, PHD<br />
<a href="http://www.amazon.com/Euro-Cuisine-Automatic-Yogurt-Maker/dp/B001KZM4Y4?ie=UTF8&tag=thef0b0-20&link_code=btl&camp=213689&creative=392969" target="_blank">Euro Cuisine Automatic Yogurt Maker - YM100</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=thef0b0-20&l=btl&camp=213689&creative=392969&o=1&a=B001KZM4Y4" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; margin: 0px; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important;" width="1" /><br />
<a href="http://www.amazon.com/Heidis-Cottage-Cheese-Pancake-12-Ounces/dp/B000OEFGNI?ie=UTF8&tag=thef0b0-20&link_code=btl&camp=213689&creative=392969" target="_blank">Heidi's Cottage Cottage Cheese Pancake Mix, 12-Ounces (Pack of 6)</a><br />
<a href="http://www.amazon.com/Kosher-com-Cholov-Yisroel-Cottage-Cheese/dp/B004B9RN42?ie=UTF8&tag=thef0b0-20&link_code=btl&camp=213689&creative=392969" target="_blank">Kosher.com - Cholov Yisroel Low Fat Cottage Cheese (16 oz.) - 4 Pack</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=thef0b0-20&l=btl&camp=213689&creative=392969&o=1&a=B004B9RN42" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; margin: 0px; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important;" width="1" />BENhttp://www.blogger.com/profile/03927184166757189330noreply@blogger.com299