How much protein do you need and when do you need it? If you can answer this question correctly, then mass gains are virtually guaranteed.

Keep in mind that protein requirements are fluid, but most people can benefit from a daily consumption of 1 1/2 or even two grams per pound of bodyweight. Here, you’ll find some other key components to packing it on with protein. For a daily guideline of what, when, why and how much, check out the Daily Protein Primer chart. Figuring out how to meet your daily protein requirement doesn’t get any easier than this.

Protein Pointers

Every 2 To 3 Hours

Eat every few hours to supply your body with a frequent influx of protein, so the muscles have a streaming source of building materials that can be used to repair damaged fibers.

Be Stable

Frequent protein intake keeps the amount of sugar in the bloodstream fairly stable. Consistent blood sugar levels encourage recovery by warding off fatigue, and they help control catabolic stress hormones, like cortisol. This will also prime the mechanisms that help maintain an anabolic–or musclegrowing–environment.

Mix And Match

One nutritional school of thought says that using several types of protein per day is superior for growth, because each protein supplies different ratios of amino acids. Eating protein from diverse sources provides variety.

Speed Up

There are times in the day when you want to use a very fast digesting protein to get amino acids into your bloodstream ASAP: immediately upon waking, and before and after workouts. Reach for fast-digesting whey protein at these times.

Slow It Down

There is also a time when you want your protein to digest in slow motion; that’s right before bed, because you are about to fast for the rest of the night. Having a slow-digesting protein, such as casein, sitting in your gut will provide a slow and steady supply of amino acids, preventing your body from breaking down muscle to use as fuel while you sleep.

Wake With Whey

Due to the overnight fast, the body is in a catabolic state upon waking. This means that your muscles are being eaten by your body for fuel. The fix: immediately boost and replenish amino acid levels with quick-digesting protein.

Post Op

Fast-digesting carbs and protein are best postworkout, but consider adding some casein to the fast-acting whey in your postworkout shake. Research shows that when added to whey protein after workouts, muscle growth is increased further than whey without casein. The high carb intake is crucial, because it amps the body’s ability to uptake amino acids, drawing the aminos out of the blood and getting them into the muscles where they impact growth.

Seventh Heaven

Keeping dietary fat relatively low is important for keeping your overall digestion rate at its most efficient, so the protein choice at this time is turkey or chicken breast with some fat-free cheese. These are quality proteins with somewhat different amino acid profiles than powders and red meat.

Snack Time

The whole-food meal you have before you train should be fairly low in fat (less than 10 g). Research shows that eating a higher fat meal before workouts blunts nitric oxide levels and blood flow to muscles. Low-fat protein sources–such as low–fat cottage cheese, turkey or chicken breast–are your best options.

Seeing Red

Later in the day, red meat is the way to go, because it contains far more energy-supporting nutrients like iron, B vitamins and zinc. A slow-digesting protein, red meat contains cholesterol, the waxlike substance that is a building block for testosterone.

Sleep Tight

A slow-digesting protein (such as casein or cottage cheese) right before bed will keep your muscles fueled for the night and ensure that your body continues to burn fat (not muscle) as you sleep.
Author: Chris Aceto
Source:
COPYRIGHT 2004 Weider Publications
COPYRIGHT 2008 Gale, Cengage Learning
Flex Magazine

Although I played ice hockey and got some exercise, I was chubby through middle school and most of high school. As a kid, I was never able to do a push up or pull up. Over the summer before my senior year of high school, I started running very late at night to lose weight because I was well over the weight range I was supposed to be at, and I didn’t feel good about myself. I didn’t tell anyone, not even my parents, about what I was doing until everyone started noticing the weight I was losing. I lost over 60 pounds, and weighed in at 145 pounds. I then started to lift weights and fell in love with it.

What gets you motivated?

My motivation comes from realizing how far I have come, and seeing the results of my hard work and commitment. I also get my motivation from helping others and seeing them develop.

What is your training philosophy?

Go hard or go home. If you want it bad enough you will get it done. It’s all about consistency; there aren’t any short-cuts or free passes. Anything that’s worth getting takes time and effort. So don’t waste your time looking for an easy route, because you’ll find yourself just treading water.

If you have to pick only 3 exercises, what would they be and why?

• Deadlifts: Because it stimulates so many different muscles and is an exercise for which you have to mentally prepare yourself for.
• Incline Bench Press: Because so many people lack a strong upper chest, and it’s great at working both your upper chest and your shoulders.
• Dumbbell Rows: It’s great for achieving back thickness and does a good job of hitting biceps at the same time.

When trying to cut down do you prefer to use HIIT or just normal cardio?

Low Intensity cardio is my favorite. I’ll do HIIT once in a while though.

What is your philosophy on nutrition?

Nutrition is everything. It’s fuel for your body. A lot of people make mistakes when it comes to nutrition by either eating too much or too little, or not eating frequently enough. After I bulked, I realized that one of the main reasons was the fact that I didn’t weigh out my meat; what I thought was 8 oz of chicken was actually 12+ oz! During my cut, I learned so much about how my body reacts to different foods, and I found what works best for my body.

What are your favorite meals?

Tilapia, raw almonds, lean turkey breast, oats, sweet potatoes, salmon, egg whites, broccoli, steak.

Favorite cheat food?

Honestly, it has gotten to a point where I get more satisfaction from not eating a cheat meal, but when I do “cheat,” it’s usually Chinese food or pizza.

What supplements do you use?

Scivation’s Xtend is something I use all the time. I drink it throughout the day between meals. I find it helps me fight food cravings and it keeps me full. It’s like drinking a Gatorade, except you’re getting amino acids instead of sugars.

Favorite Bodybuilders?

• Ronnie Coleman
• Arnold Schwarzenegger

Favorite Quotes?

“There are no secrets to success. It is the result of preparation, hard work, and learning from failure. – Colin Powell, U.S. Secretary of State

“If it is important to you, you will find a way. If not, you’ll find an excuse.”

Bodyspace: http://bodyspace.bodybuilding.com/Laduem88

Recently I’ve become a big fan of the smith machine presses and other machine presses in general. It’s funny because when I first started working out I never used machines for presses I always considered free weights to be the best option. I’m also a big fan of flat barbell bench presses, just like most people. The difference is, it’s one of my weakest exercises. People always brag about their flat bench weight but for me I try to hide my max!

Machine presses are among my favorite because you can really focus on your chest working. I’m able to really focus on the contraction and stretch of the chest and try to avoid pressing with my shoulders and triceps as much as possible.

With a lot of free weight presses my shoulders and triceps tend to take over most of the work, which is why I believe my shoulders and triceps overpower my chest so much. Machines are a good way to avoid this problem. I never used to incorporate flat barbell bench presses into my workouts because I can’t use a lot of weight. My ego got in the way of my workouts, which is the opposite of what you want. A few months ago when I started training with Big Al Fortney he really helped my technique and pushed me to go heavy and really try and pack on some size to my chest. It really is one of the best exercises for thickness and I’m always using this movement in my routine now.

What are your current chest training goals?

Right now my priority is just overall thickness. Originally this offseason it was to bring up my upper chest which I did a good deal. So now I just need to add overall size.

What’s one thing you don’t want to neglect when working on your chest?

I think some people get so caught up in pressing heavy weight they forget about flys. Cable flys and dumbbell flys are all good exercises to help build a solid chest. They allow you to stretch the chest more than a press would, and limit the use of triceps and shoulders. This includes incline flys and flat bench flys. I wouldn’t neglect the use of either of these movements. Nothing is worse than a guy with a lot of development across the middle of his chest but none up top! Trust me I used to be that guy!

Do you have any special techniques that you use that others may not know about?

I wouldn’t say anything too special. One thing I do focus on with my presses is a relatively slow negative. I like to control my reps a lot and putting stress on the muscle both up and down with the movement is good in my opinion. I never press quickly like some people you see in the gym who are about to throw the bar practically up in the air. Everything is nice and slow. Great way to get the blood going too.

What kind of a routine do you recommend for someone new to bodybuilding who is looking to build a well developed chest?

• Flat Bench- 3 sets
• Incline Smith Machine- 3 sets
• Cable Crossovers- 3 sets
• Dips- 3 sets

This routine would hit all the areas of your chest. You want to have a good variety of exercises, not too many presses and then not have enough energy to hit your flys. This would be a good starting routine to use for a few weeks before going to something more advanced.

What supplement stack are you currently using for your grow phase?

• Animal Pak- Great multivitamin! Perfect variety of vitamins and minerals for a bodybuilder.
• Universal Shock therapy- My pre-workout drink. Gives me a ton of energy and focus to get through my intense workouts.
• Universal Torrent- Post-workout drink. Has all my carbohydrates, protein, and creatine in one drink that tastes like a jolly rancher! Couldn’t ask for more.

Bobby’s Chest Routine

• Flat Barbell Bench Press 4 sets
• Incline Dumbell Press 4 sets
• Incline Smith Machine Press 4 sets
• Cable Flys 3 sets
• Incline Dumbell Fly 3 sets

Bobby’s Chest Training Video With Mike Lennon

Andre Begin (born April 11, 1937) is a former Canadian bodybuilder, Fitness College Professor and an international fitness consultant on maintaining a healthy lifestyle. Begin has consulted celebrities, top athletes, champion bodybuilders and members of the royal family. He is one of the co-founders of the Canadian Bodybuilding Federation (CBBF) and was the former Director of the Weider Certification for weight training and clinical research for Weider supplements.

How did you get started with bodybuilding?

I was an active boy when I was young and very interested in sports especially hockey.  When I began to get into my adolescence I started getting into trouble a lot. My father one day brought home a pair of old rusty weights and I began to start lifting weights. I think he thought this would help me stay out of trouble. I used to read the old muscle builder magazines and got really impressed with Clarence “Clancy” Ross I wanted my body to look like his. I used to train at the YMHA back in the late forties in Montreal and that is where I met Joe Weider . He told me that I had lots of potential to become a champion bodybuilder and that really motivated me to take the sport seriously. I have never stopped since.

What gets you motivated?

I’m a 73 year old man so I often have people walk up to me and say are you really 73? Or aren’t you tired of training? My response is no I’m not tired of training but I’m tired of you asking me If I’m tired! To me bodybuilding and fitness has given me a better quality of life it gives me energy, vitality and strength in my late years I love it and test myself every single day. It’s not really a question of getting motivated for me anymore it’s about the quality of life I want to live.

What is your training philosophy?

My training philosophy is simple, train your body hard but think of your future. Longevity training for me is the key. I train to keep my body preserved like good old bottle of wine. I really believe in building a body of quality not quantity. You can build a champion body this way and it will last longer.
If you have to pick only 3 exercises, what would they be and why? Three exercises would be:

• Squats
• Bicep Curl
• Standing Barbell Press

These three exercises alone can build the body and create a complete body workout.

Andre Begin Former “Mr. Canada” At Age 50

When trying to cut down do you prefer to use HIIT or just normal cardio?

In my personal opinion the best way to lose weight and get fit is to combine a routine of cardio and weights. The goal is to get a 2 in 1; burn fat and build muscle. I like incorporating different variations of circuit-training in my workouts.

What is your philosophy on nutrition?

Good fuel, good food, good energy. I like to eat a lot of raw uncooked foods that taste fresh and that are easy on digestion, I also like the green alkaline herbal diet.

What are your favorite meals?

I love Vegetarian meals. Some of my favorite foods are avocados, mangos, and raw dark chocolate. I love eating fresh fruits, greens, lentils and nuts.
Favorite cheat food?  A homemade pizza with everything on it!

What supplements do you use?

Some include pure Goji juice, Korean red ginseng, Maca, Valerian root. Some I take daily others are taken seasonally or in cycles.

Andre Begin Training At Age 73

Which era of bodybuilding had superior physiques? Yesterdays Bodybuilders Or Todays?

Yesterdays, I find that the bodies were more natural looking not to say that the mass or definition wasn’t there but the bodybuilders of Yesterday used to breathe different air, had a different schools of thought and built their bodies on more free weights; Reg Park, Clarence Ross, Bill pearl, Serge Nubret.
Today I like anyone who can slow aging, maintain strength and vitality. It is the biggest challenge that everyone will face I think when training.

Favourite Bodybuilders?

Steve Reeves, Serge Nubret, Frank Zane

Favourite Quotes?

“It is not the exercise program that builds your body you do!”
“Your body will bend to the will of your mind. Keep your mind on the shape you want to create when you train.”

Bodyspace: http://bodyspace.bodybuilding.com/beginfitness/
Website: http://andrebeginfitness.com/

Bringing out the shape and striations of the shoulder muscles is a big part of upper-body training, but first you need to make sure you have sufficient delt muscle mass. Here are three tips for adding massive size to the shoulders.

Go Heavy

Working in the 8-12-rep range is generally the best way to add muscle mass to most bodyparts (the one exception being legs, which respond better to slightly higher reps). But I firmly believe that muscles, especially the deltoids, also need to be subjected to very heavy weight to grow to their potential–a weight at which you can do only 5-6 reps. Go ahead and do lateral raises in the 8-12 range (even 15-20), but I suggest doing overhead presses in the 5-6-rep range at least every other workout. It’s not that every set of presses has to be heavy; if you’re doing, say, 4-5 sets of seated barbell presses, you can do your first set or two for eight reps, but then make your last 2-3 sets heavier.

Get Creative With Your Presses

Most people vary their shoulder training only when it comes to lateral raises–they’ll do front-, middle- and rear-delt raises with dumbbells and cables, from different angles–but when it comes to presses, they mainly stick to barbells and dumbbells. There are many other versions of overhead presses that you should work into your delt routine, such as the Smith machine overhead press, Arnold press, both in-front-of-the-head and behind-the- neck overhead presses (using a barbell or a Smith machine) and standing overhead barbell or dumbbell presses (military press).

Utilize Rest-Pauses on Presses

As intensity techniques go, I think drop sets and supersets are great when doing front-, middle- and rear-delt raises. On overhead presses, however, my favorite technique is the rest-pause. The reason behind this is with rest-pauses, you never have to lighten the load–you start with a heavy weight and stick with it for the whole set. To refresh, here’s how to perform rest-pauses: Pick a weight for a Smith machine overhead press with which you can do about six reps. Do a set of 4-5 reps, rest 15-20 seconds, and then do 2-3 more reps with that same weight. Rest another 15-20 seconds, then do another 2-3 reps. At that point, you’ll have done 8-11 reps with a weight with which you could normally do only six.

These tips will help spark growth in your shoulders, so give them a try next time delt day rolls around. Follow your pressing moves with high-intensity laterals and you’ll have the best of both worlds: size and definition.

Bolder Shoulder Routine

This workout emphasizes going heavy on your first two exercises, and it’s ideal for building massive delts.

Author: Arnold Schwarzenegger
References:
COPYRIGHT 2009 Weider Publications
COPYRIGHT 2009 Gale, Cengage Learning  ?

I was always into big, muscular physiques since I was a child. I coveted the look of the superheros in the comic books. However, it was not until I was 16 years old that my friend Mitchell and I made a pact that we were going to start training and keep doing so until we were both “huge!” Since that day, I never looked back, and left my 5’11.5” 125 lb physique behind forever!

What gets you motivated?

Complacency is a word that I truly hate. I just have this innate drive to improve myself every day. The thought of staying in one place and remaining stagnant actually frightens me. My body has become my life’s work in a sense. Sort of like a piece of art that I will always be sculpting and continually working on. Bodybuilding provides me with a greater purpose and allows me to live my life “at another level.”

What is your training philosophy?

My basic philosophy is one of high intensity and moderate to low volume. It is rare that I perform more than 7-10 work sets for any body part during any workout. To stimulate muscles to grow I believe they must be challenged on a consistent basis with rising intensity, but without overtaxing your body as a whole. If you push TOO far you will not have enough “physiological energy” left over to support the repair and growth process. I also firmly believe in the need for variation in your training. The body is an incredibly adaptable machine and will learn very quickly how to counteract your efforts if you constantly feed it the same stimulus. This is of course why I developed the POWER, REP RANGE, SHOCK training program.

If you had to pick only 3 exercises, what would they be and why?

For me it would likely be Smith Incline Presses, Leg Presses and Underhand Grip BB Bent Rows. I feel that these three movements are especially effective for me at stimulating the body’s largest body parts, and in addition will also intensely work the smaller muscle groups as well. So in a sense, with these exercise I can achieve a “full body” workout.

Flex Lewis Interviews Eric Broser

When trying to cut down do you prefer to use HIIT or just normal cardio?

I prefer moderate speed, longer duration cardio first thing in the morning and more intense cardio immediately after workouts. I think a combination of the two works best.

What is your philosophy on nutrition?

I believe that serious bodybuilders should eat pretty clean year around, especially if natural. Cheat meals should be scheduled 2-3 times per week at most. The most effective approach for me, when it comes to adding new muscle while remaining relatively lean, is a high protein, moderate to low carb, moderate fat diet. I believe the majority of carb intake should be with breakfast and post workout when the body is able to deal with them most efficiently.

What are your favorite meals?

Staples for me are egg whites, tilapia, orange roughy, round steak, chicken, oatmeal, brown rice, Ezekiel bread, broccoli, asparagus, spinach and green beans. Any and all of these may be combined at any time depending on mood and macronutrient needs of a particular meal.

Favorite cheat food?

Easy one…pizza!

What supplements do you use?

My best results have always come from the tried and true basics such as amino acids, BCAA’s, glutamine, creatine, beta alanine, whey protein, arginine, EFA’s, vitamins/minerals and thermogenic fat burners. It would take a lot of space to discuss my total supplement protocol, but I base most of my intake around my morning meal, pre, intra and post workout, and my last meal of the day. I currently work with and use AAEFX supplements and can honestly say they are the most effective of their kind. I felt the difference on their products after just the first few days of taking them.

Which era of bodybuilding had superior physiques…yesterday’s bodybuilders or today’s?

My personal preference, if we are discussing the physiques of the IFBB pros, would be those in the 1980’s to early 1990’s. To me, this was the time that best represented the “total package” of size, symmetry, proportion, conditioning, and density.

Favorite Bodybuilders?

The 1993 version of Flex Wheeler; the 1998 version of Ronnie Coleman; the 1994 version of Shawn Ray; the 1974 version of Arnold; the 1986 version of Rich Gaspari; the 1986 version of Lee Haney; the 1991 version of Francis Benfatto; the 1998 version of Berry DeMey; the 1992 version of Lee Labrada. Other incredible physiques include the best versions of Bob Paris, Kevin Levrone, Dexter Jackson, Bertil Fox, Mike Mentzer, and some others.

Favorite Quote?

“In order to get what you want, you must first be grateful for what you already have.”

Personal Websites:

• www.prrstraining.com
• www.prrsguru.proboards.com
• www.aaefx.com
• www.naturalfreakworld.com

Whatever your doing must not be working. Why else would you be reading this?

You swapped fried chicken for grilled and your treadmill is finally getting more attention than your TiVo. But your body isn’t quite where you want it to be. Don’t worry: Your bag of fat-burning tricks isn’t empty yet. We’ve collected 50 comprehensive tips, all backed by more science than a NASA shuttle launch. By the time you’ve incorporated these fat-burning gems, we’ll have 50 more for you. But by then, you probably won’t need them.

What You Eat

Getting lean obviously relies heavily on a solid nutrition plan. So it should come as no surprise that what and how you eat can have a big impact on your success. Use these 11 food rules to amp up your fat-burning potential.

1. Go Pro

A high-protein diet not only promotes hypertrophy but also enhances fat loss. Researchers at Skidmore College (Saratoga Springs, New York) found that when subjects followed a high-protein diet–40% of total daily calories from protein–for eight weeks, they lost significantly more bodyfat, particularly abdominal fat, than those following a low-fat/high-carb diet. One reason eating more protein may work is that it boosts levels of peptide YY, a hormone produced by gut cells that travels to the brain to decrease hunger and increase satiety.

2. Slow Down

When you reach for carbs, choose slow-digesting whole grains such as brown rice, oatmeal and whole-wheat bread, which keep insulin levels low and steady, and prevent insulin spikes from halting fat-burning and ramping up fat-storing. A study conducted by researchers at Pennsylvania State University (University Park) found that subjects following a low-calorie diet with carbs coming only from whole grains lost significantly more abdominal fat than those following a low-calorie diet with carbs from refined sources.

3. Get Fat

Not only will certain fats–particularly omega-3s –not lead to fat gain, but they can actually promote fat loss. Eating fat to lose fat seems counterintuitive, but if you keep your fat intake at about 30% of your total daily calories by choosing fatty fish such as salmon, sardines or trout as well as other healthy fat sources such as olive oil, peanut butter and walnuts, you can actually boost your fat loss compared to eating a low-fat diet.

4. Egg You On

Eggs are packed with protein and have been shown to promote muscle strength and mass, and research shows that subjects consuming eggs for breakfast not only eat fewer calories throughout the day but also lose significantly more bodyfat. We recommend eating eggs for breakfast daily, scrambling three whole eggs with three egg whites.

5. Unforbidden Fruit

A study from the Scripps Clinic (San Diego) reported that subjects eating half a grapefruit or drinking 8 ounces of grapefruit juice three times a day while otherwise eating normally lost an average of 4 pounds in 12 weeks, with some test subjects losing more than 10 pounds without dieting. The researchers suggest the effect is likely due to grapefruit’s ability to reduce insulin levels. Try adding half a grapefruit to a few of your meals such as breakfast, lunch and preworkout.

6. Milk It

Dairy products are rich in calcium, which can help spur fat loss, particularly around your abs. This may be due to the fact that calcium regulates the hormone calcitriol, which causes the body to produce fat and inhibit fat-burning. When calcium levels are adequate, calcitriol and fat production are suppressed while fat-burning is enhanced. Adding low-fat versions of cottage cheese, milk and yogurt (Greek or plain) to your diet are great ways to boost protein intake and aid fat loss.

7. An Apple A Day

Apples are a great slow-digesting carb that contain numerous beneficial antioxidants. One group of compounds known as apple polyphenols has been found to boost muscle strength, endurance and even fat loss, especially from around the abs.  While apple polyphenols appear to directly decrease bodyfat by increasing the activity of genes that enhance fat-burning and decrease fat production and storage, the boost in endurance and strength can help further fat loss by allowing you to train harder longer. A typical large apple provides about 200 mg of apple polyphenols and about 30 grams of carbs.

8. Spice It Up

Hot peppers contain the active ingredient capsaicin, a chemical that has been shown to promote calorie-burning at rest as well as reduce hunger and food intake. Its effects are particularly enhanced when used with caffeine, and research also shows that it boosts fat-burning during exercise. Try adding crushed red pepper, hot peppers or hot pepper sauce to your meals to burn extra calories and fat. If you can’t stand the heat, try supplements that contain capsaicin.

9. Go Nuts

A study from Loma Linda University (California) reported that subjects following a low-calorie, higher-fat diet (40% of total calories from fat) with the majority of fat coming from almonds lost significantly more bodyfat and fat around the abs in 24 weeks than subjects consuming the same calories but more carbs and less fat. So be sure to include nuts such as almonds, Brazil nuts, macadamia nuts and walnuts in your diet.

10. Be Multi-Organic

Sure, it’s pricier, but organic beef and dairy are worth the extra bucks. UK scientists found that organic milk had about 70% more omega-3 fatty acids than conventional milk, and a study published in the Journal of Dairy Science found that grass-fed cows produced milk containing 500% more conjugated linoleic acid [CLA) than cows who ate grain. Meat from organically raised cattle also contains higher levels of CLA and omega-3 fats. Since omega-3s and CLA can help you drop fat as well as gain muscle, it makes sense to shell out the extra cash for organic cheese, cottage cheese, milk and yogurt as well as grass-fed beef.

11. Add Some GUAC

Avocados are full of monounsaturated fat, which isn’t generally stored as bodyfat. They also contain mannoheptulose, a sugar that actually blunts insulin release and enhances calcium absorption. As mentioned earlier, keeping insulin low at most times of day is critical for encouraging fat loss, and getting adequate calcium can also promote fat loss. Try adding a quarter of an avocado to salads and sandwiches.

What You Drink

Beverages can play an important role in your ability to drop fat. Consider sipping or passing on these eight beverages to get extra-lean.

12. Go Green

The main ingredient in green tea, epigallocatechin gallate (EGCG), inhibits the enzyme that normally breaks down the neurohormone norepinephrine.  Norepinephrine keeps the metabolic rate up, so preventing its breakdown helps you burn more calories throughout the day. Drinking green tea is a great way to stay hydrated during workouts, as a new study in The Journal of Nutrition reported that subjects drinking green tea and exercising lost significantly more abdominal fat than those drinking a placebo.

13. In The Black

Green, oolong and black teas all come from the same plant, but different processing causes black and oolong teas to lose their green color and turn brownish/black. Oolong tea has been shown to enhance metabolic rate due to polyphenols other than EGCG.  Black tea may also aid fat loss: Researchers from University College London reported that black tea consumption can help reduce Cortisol levels, which encourages fat storage especially around the midsection.

14. Be Aqua Man

German researchers have shown that drinking about 2 cups of cold water can temporarily boost metabolic rate by roughly 30%. The effect appears to be mainly due to an increase in norepinephrine.

15. Get Energized

Certain energy drinks have been shown to boost fat loss. University of Oklahoma (Norman) researchers reported in a 2008 study that when 60 male and female subjects consumed a diet energy drink containing 200 mg of caffeine and 250 mg of EGCG from green tea extract for 28 days, they lost more than 1 pound of bodyfat without changing their diets or exercise habits.

16. Whey Lean

Drinking whey protein as a between-meals snack is a smart way to enhance not only muscle growth but also fat loss. UK researchers found that when subjects consumed a whey protein shake 90 minutes before eating a buffet-style meal, they ate significantly less food than when they consumed a casein shake beforehand. The scientists reported that this was due to whey’s ability to boost levels of the hunger-blunting hormones cholecystokinin and glucagonlike peptide-I.

17. Say Soy-Anara To Fat

Soy protein is a proven fat-burner. In fact, in a 2008 review paper University of Alabama at Birmingham researchers concluded that soy protein can aid fat loss, possibly by decreasing appetite and calorie intake. The scientists also found that subjects drinking 20 grams of soy daily for three months lost a significant amount of abdominal fat.

18. Get Thick

When you whip up a protein shake, consider making it thicker by using less water. It could help you feel less hungry while dieting. In a study from Purdue University (West Lafayette, Indiana), subjects drank two shakes that were identical in nutritional content, and reported significantly greater and more prolonged reductions in hunger after drinking the thicker shake.

19. Not So Sweet

Even though artificially sweetened drinks are calorie-free, drinking too many can actually hinder your fat-loss progress. It seems that beverages like diet soda mess with your brain’s ability to regulate calorie intake, causing you to feel hungrier than normal so you eat more total calories. Other research suggests that the sweet taste of these drinks can increase the release of insulin, which can blunt fat-burning and enhance fat storage.

What Supplements You Take

While whole foods are the key element to getting lean, supplements can provide a potent fat-burning stimulus. Consider using these six supps.

20. Go Even Greener

The majority of studies showing the effectiveness of green tea for fat loss have used green tea extract. One study confirmed that the EGCG from the extract was absorbed significantly better than the EGCG from the tea. Take about 500 mg of green tea extract in the morning and afternoon before meals.

21. See CLA

You’ll also want to add the healthy fat CLA to your supplement regimen. CLA can significantly aid fat loss while simultaneously enhancing hypertrophy and strength gains. Research shows it can even help specifically target ab fat.

22. Go Fish

As mentioned in tip No. 3, the essential omega-3 fats in fish oil promote fat loss, which is enhanced with exercise. This is also true for fish-oil supplements containing omega-3 fats. Take 1-2 grams of fish oil at breakfast, lunch and dinner.

23. You Bet Your Astaxanthin

Japanese researchers reported in a 2008 study that mice supplemented with astaxanthin combined with an exercise program for four weeks saw accelerated fat-burning, greater fat loss and enhanced endurance compared to mice that just exercised. The scientists determined that astaxanthin protects the system that transports fat into the mitochondria of muscle cells where it’s burned as fuel. Take 4 mg of astaxanthin with food once or twice per day, with one dose taken with your preworkout meal.

24. Go Commercial

A 2009 study reported that lifters taking the fat-burner Meltdown by VPX (containing caffeine, synephrine, yohimbine and beta-phenylethyl-amine, to name a few) burned 30% more calories and had a more than 40% increase in markers of lipolysis (fat release from fat cells) for the 90 minutes afterward when researchers measured calorie burn compared to when subjects consumed a placebo. Regardless of the brand of thermogenic you choose, follow label instructions and take the other five supplements mentioned here as well.

How You Lift

The way you weight-train can have a huge effect on how much fat you burn. Consider these eight rules when hitting the iron.

25. Carry More Fat Away With Carnitine

This amino-acidlike compound is critical for carrying fat in the body to the mitochondria of cells, where it’s burned away for good. Research confirms that taking carnitine when dieting can help maximize fat-burning efforts. Take 1-2 grams of carnitine in the form of L-carnitine, L-carnitine L-tartrate or glycine propionyl-L-carnitine.

26. Go Heavy

Excess post-exercise oxygen consumption refers to the increased metabolic rate you enjoy after a workout. Scien- tists at the Norwegian University of Sport and Physical Education (Oslo) analyzed multiple studies and found that training with heavier weights for fewer reps produces a greater rise in resting metabolic rate that’ll last longer compared to training with lighter weights and doing more reps. Although most guys may think they need to train with higher reps to burn more fat, you still want to lift heavy (3-7 reps) some of the time to maximize the calories and fat you burn when you’re not at the gym.

27. Go Light

While lifting heavy does burn more calories post- workout, performing higher reps burns more calories during the workout, as College of New Jersey (Ewing) researchers reported at a 2007 annual meeting of the National Strength and Conditioning Association.(51) Be sure to mix up your training by using lighter weight and higher reps (10-20) during some workouts and heavy weight and low reps (3-7) in others. Another way to get the best of both worlds is to perform four sets of most exercises, doing your first two sets with heavy weight and low reps and the last two with light weight and high reps.

28. Rest Less

Researchers from the College of New Jersey (Ewing) also discovered that when subjects rested 30 seconds between sets on the bench press, they burned just more than 50% more calories than when they rested three minutes. To maximize fat toss, keep your workout moving by resting less than a minute between sets.

29. Force It

A study on collegiate football players found that using a high-intensity weight program–just one set per exercise for 6-10 reps to failure, plus forced reps and a static contraction for several seconds–caused more bodyfat loss in 10 weeks than a lower-intensity program consisting of three sets of 6-10 reps per exercise taken just to muscle failure. This could be due to a greater hike in growth hormone (GH) in the high-intensity group: In a study from Finland, forced reps boosted GH three times higher than training to failure. Go past failure when trying to get lean by using forced reps, static contractions, rest-pause or drop sets.

30. Be Free

Using free weights, especially in multijoint moves such as the squat, has been found to burn more calories than doing similar exercises on machines like the leg press. Scientists said the difference may be due to the greater number of stabilizer muscles used during multijoint exercises done with free weights.

31. Feel The Need For Speed

Fast, explosive reps burn more calories than the typical slow, controlled reps you’re used to doing in the gym, say researchers from Ball State University (Muncie, Indiana). They believe that because fast-twitch muscle fibers are less energy-efficient than their slow-twitch counterparts, they burn more fuel during exercise. To perform fast reps in your workouts, choose a weight equal to 30`% of your one-rep max (or a weight you can lift for 15-35 reps) for each exercise. Do your first two sets with 3-8 fast reps, then follow with 2-3 sets of normal-paced reps.

32. Be Negative

In one recent study, subjects who performed a negative-rep workout of three sets of the bench press and squat increased their GH levels by almost 4,000%. Since GH frees up fat from fat cells, using negative reps may help you shed extra bodyfat. To add negatives to your routine, either have a spotter help you get 3-5 negative reps after reaching failure on a regular set, or load the bar with about 120% of your one-rep max and have a spotter help you perform five negative reps that take you 3-5 seconds each to complete.

33. Tune In

Listening to your iPod can boost your workout intensity and fat-loss efforts. A study conducted by the Weider Research Group and presented at the 2008 annual meeting of the National Strength and Conditioning Association found that trained subjects listening to their own music selection could complete significantly more reps than when they trained without their preferred music.

How You Run

Cardio, obviously, is a primary component of getting lean. It’s the easiest way to burn the most calories during exercise. Use these eight rules to help you maximize your fat loss.

34. Go After It

Do your cardio after you hit the weights. Japanese researchers found that when subjects performed cardio after resistance training, they burned significantly more fat than when they did cardio first. The scientists also reported that fat-burning was maximal during the first 15 minutes of cardio following the weight workout, so hit the stationary bike, elliptical machine or treadmill after you lift, even if it’s for just 15 minutes.

35. Hut It

The best way to burn the most fat with cardio is via high-intensity interval training (HUT). This involves doing intervals of high-intensity exercise (such as running at 90% of your max heart rate) followed by intervals of low-intensity exercise (walking at a moderate pace) or rest. A litany of research confirms that this burns more fat than the continuous, steady-state cardio most people do at a moderate intensity, such as walking for 30 minutes at 60%-70% of their max heart rates.

36. Stagger It

In one study, subjects who did three 10-minute bouts of running separated by 20-minute rest periods found the workout easier than when they ran at the same intensity for 30 minutes. The intermittent cardio even burned more fat, and has also been shown to burn more calories postworkout than the same amount of continuous exercise.

37. Fashionably Late

The time of day you do your cardio can impact how many calories you burn post-workout. University of Wisconsin, La Crosse, researchers reported that endurance-trained subjects who performed 30 minutes of stationary cycling between 5 p.m. and 7 p.m. raised their metabolic rates higher postworkout than when they did the same cardio exercise between 5 a.m. and 7 a.m. or between 11 a.m. and 1 p.m. While your best bet is to train whenever it best fits your schedule, try training in the evening to enhance your postworkout calorie burn.

38. Be Scottish

University of Edinburgh (Scotland) researchers reported that when subjects did 4-6 30-second sprints on a stationary cycle separated by four minutes of rest for just two weeks, their blood-glucose and insulin levels were reduced by almost 15% and 40%, respectively, and insulin sensitivity improved by about 25%, following consumption of 75 grams of glucose. Keeping insulin levels low and steady can help maximize fat-burning and minimize fat storage. So even if you don’t have 20-30 minutes for a cardio workout, doing just 2-3 minutes of sprinting can at least help keep insulin down and fat-burning up.

39. Climb It

Consider other forms of cardio. A recent study from Italy found that when subjects rock-climbed, their average heart rates were about 80% of their max, which equates to a pretty intense cardio session. In addition, subjects burned about 12 calories per minute for a 180-pound guy, or just less than 400 calories in 30 minutes. Check out indoor or outdoor rock-climbing sites in your area.

40. Kick It

Another way to get your cardio is with martial arts. Wayne State College (Nebraska) researchers found that when beginning martial artists performed a tae kwon do workout of cycling between front kicks, butterfly stretches, forearm strikes, crunches, side kicks, quad stretches and push-ups, their heart rates rose 80% and they burned about 300 calories per half-hour. Besides tae kwon do, you can try aikido, jiu-jitsu, judo, karate, kung fu or any other style of martial arts.

41. Spit It Out

University of Birmingham (Edgbaston, UK) scientists found that when trained cyclists rode as fast as possible while rinsing their mouths with a beverage similar to a sports drink and spitting it out every 7-8 minutes, they could cover a certain mileage three minutes faster than when they rinsed with water. We don’t suggest you try this in an indoor cycling class, but rinsing your mouth every 10 minutes with a sports drink and spitting it out could help you train at a higher intensity–without the added calories.

Other Rules

Some things that can impact your ability to lose fat may not be directly related to what you eat or drink, or to your exercise routine. Still, these nine tips could aid fat loss.

42. Get Up

Research from Australia found that out of 2,000-plus subjects who exercised vigorously for at least 2.5 hours per week, those who watched more than 40 minutes of television per day had higher waist circumferences than those watching less than 40 minutes. The scientists theorize that sitting for prolonged periods compromises the body’s ability to burn fat, which was shown by University of Missouri-Columbia researchers in both animals and humans. Avoid this slump by getting up and stretching at least every 20 minutes while sitting at work or at home.

43. Take A Picture

A picture could be worth a thousand calo- ries. Researchers from the University of Wisconsin-Madison found that test subjects who recorded with photographs what they ate for one week reported that the images triggered critical evaluation of the food before eating it, prompting them to make better food choices. This wasn’t the case for subjects who simply wrote down what they ate. Try keeping a photo food log as well as a journal in which you calculate your macronutrient intake.

44. Portion It

One study from Cornell University (Ithaca, New York) reported that when moviegoers were given a large acontainer (about 22 cups)of fresh popcorn during a movie, they ate 45% more than those given a medium container (about II cups). Even more disturbing was that subjects given a large container of stale popcorn still ate about 35% more than those given a medium container, even though they rated the popcorn’s taste as bad. You can use this research in a couple of ways: For lean protein sources, give yourself a large amount; for side dishes such as rice, potatoes and bread, keep the serving on the small side.

45. Laugh It Off

Japanese scientists found that when subjects ate a 500-calorie meal while watching a 40-minute comedy show, their blood-glucose levels were much lower than when they consumed the same meal during a boring 40-minute lecture. The researchers suggest that laughter may have altered subjects’ brain chemistry in such a way that glucose entered the blood more slowly, or blood glucose was taken up by the muscles more rapidly. Try eating meals while watching something funny on TV to keep your blood-glucose and insulin levels low to help encourage fat loss.

46. Sleep On It

One study in the American Journal of Epidemiology reported that subjects sleeping five hours or less per night were one-third more likely to gain 30-plus pounds over the 16-year study than those who slept seven hours or longer per night. This may be due to an imbalance in the hormones leptin and ghrelin: While leptin decreases hunger and increases the metabolic rate, ghrelin boosts hunger. A study by University of Chicago researchers found that men who were sleep-deprived for two days experienced a rise in ghrelin levels and a drop in leptin levels, along with a concomitant rise in hunger. A Stanford University (California) study showed that subjects who slept the least had lower levels of leptin and higher levels of ghrelin and bodyfat compared to those who slept eight hours. Try to get 7-9 hours of sleep every night to not only enhance your recovery but also aid your health and help you keep fat off.

47. Chew It

A study done at Glasgow Caledonian University (Scotland) found that subjects who chewed gum between meals ate significantly less food at the second meal than those who didn’t chew gum. The researchers concluded that chewing gum increases satiety and therefore reduces food intake.

48. Be A Transporter

Remember, any activity you do burns calories, and burning more calories than you consume is the most critical aspect of getting lean. So consider how far away certain destinations are such as work, the gym, the grocery store and your friends’ homes. Depending on the distance and the time you have, walk or bike to burn more calories and fat.

49. Feel The Vibe

In a study from Stony Brook University (New York), mice placed on a vibrating platform for 15 minutes a day for up to 15 weeks were found to have less bodyfat than mice not exposed to vibration. Research in humans has seen similar results with vibration exposure enhancing fat loss. If your gym has a vibration machine–often called a Power Plate–get a trainer to walk you through it and consider using it for a few minutes a couple of times per week.

50. Be A Gamer

The popular and very active video game Dance Dance Revolution can provide a great workout, according to researchers from the University of Wisconsin, La Crosse. They reported that adult subjects burned as many as 10 calories per minute playing the game, which is equivalent to a good run.
Author: Jim Stoppani, PhD – Main Editor Flex Magazine
References:
Full Reference List Here
COPYRIGHT 2009 Weider Publications
COPYRIGHT 2009 Gale, Cengage Learning

How did you get started with bodybuilding?

When I was 12, my sister bought my first weight bench for Christmas. Like everybody else just starting out, I knew to do nothing but bench press and curl. I love the reactions I was getting from people as I started gaining muscle. From then on I was hooked. I would spend hours and hours researching training and nutritional theories as well as solid information that I could apply to my own body. In highschool, the passion turned to competitive powerlifting. I learned from that experience that lifting heavy ALL the time wasn’t doing my body good. When college finally began, I started to consider a sport that I had been following in magazines since I had ever picked up a barbell. I just never thought I’d actually compete in bodybuilding. I never thought I had the body for it. However, I’ve always been the type to try anything once. So I made the commitment and really nailed down my diet for the first time ever. I was amazed at the changes I seen in myself. By the time I was done with my first comp… I knew this was my passion.

What gets you motivated?

I can sum this up into two answers. Youtube videos of Lee Priest and my amazing girlfriend Makanani. She’s just as appreciative of food as I am, so we always look forward to our cheat days together. She also has a way of letting my know my potential is always greater, so I always push myself harder in the weight room and at the dinner table.

What is your training philosophy?

Never be a follower. Everything you eat or do in the gym has to be specified to your body. If you follow a random cookie cutter routine(That’s not built for you in the first place), chances are you won’t get the results that you expect to get.

If you have to pick only 3 exercises, what would they be and why?

For the first exercise, I’d have to say squats. It’s always been a movement in which I respond to very well. My legs have the ability to increase in strength pretty fast so it’s always easy to like an exercise when you see the weights constantly progressing. Plus, heavy squats just make you a powerhouse. My second exercise would be bench press. Not that I acquire beastly strength in this movement, but it’s the universal strength assessment. Everybody loves beating their own personal best at the bench. Finally, I’d have to say triceps rope pressdown. I’ve heard not to over emphasize pressdowns when trying to add mass to the tris, but I’ve always had a fairly good response with this exercise.

When trying to cut down do you prefer to use HIIT or just normal cardio?

The majority of the time, I use traditional cardio. I know a lot of you are thinking, “boring!” And trust me… if I didn’t have an ipod, I’d probably stick my head in the motor to put myself out of my own misery. But I know what works for me. My body has a hard time holding on to muscle when my diet is lower in calories, so interval training is rare for me.

What is your philosophy on nutrition?

I always preach consistency. Not only with meal timing and such, but also with the foods you’re eating. It’s good to experiment and find what foods and calorie intake your body likes the best, but once you find it… stick with it!

What are your favorite meals and foods?

Chicken and eggs are my main food source of protein. As far as carbs, sweet potatoes are the bees knees and I LOVE almond butter for good fats. One of my favorite dishes is something I created myself(As far as I know). So get your pens ready!  Cook one chicken breast then scramble two whole eggs and two egg whites. Cut the chicken into small pieces then mix with the eggs and one serving of plain oats(uncooked). Put some salsa of your choice over it all and mix it up.  Simple…  but amazing. =)

Favorite cheat food?

No doubt.. pizza! But a good burger comes in a close second.

What supplements do you use that give you great results? How do you use them?

I really try to stick with pure form supplements. Creatine monohydrate and beta-alanine are the two most popular in my book. I got away from all the sugar filled pre-workouts that depend on stimulants to give you a good workout. No offense… I will say I love Super Pump 250, but I tend to be a bit paranoid about what goes in my body. As far as protein… it’s usually between Optimum Nutrition’s Gold Standard or Dymatize Elite.

Which era of bodybuilding had superior physiques? Yesterdays Bodybuilders Or Todays?

Without a doubt, today’s bodybuilders are bigger than ever. I do favor the more aesthetic physiques that were more common when bodybuilding was still somewhat new. Which is probably the reason I’ve decided to compete in all-natural organizations myself. However, with the progression of science and the knowledge of the human body, the current bodybuilding scene is producing physiques unlike anything ever seen before.

Favourite Bodybuilders?

Lee Priest, Kevin Levrone and Ulisses Jr. are among my favorite/most inspirational.

Favourite Quote?

“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.”  -John Quincy Adams

Bodyspace: http://bodyspace.bodybuilding.com/kyleh19/

Now you have even more compelling reasons to stop being the only guy in the office who says, “Hey, did anyone see The Late Late Show With Craig Ferguson last night?” To begin with, no one has ever seen that show. More important, lack of sleep could be destroying your physique and your health.

In case you were nodding off when the memo went out, quality sleep is required for optimal muscle recovery and brain function. Moreover, numerous studies have linked a lack of shut-eye to hypertension and type 2 diabetes. For those of you with a stubborn streak as wide as Prince Fielder, maybe this study will hit you in the gut.

Research

As reported in the American Journal of Epidemiology, a study that followed 68,000 Americans for 16 years found that those who got five hours or less of sleep per night were one-third more likely to gain 30-plus pounds over the course of the study than those who slept seven hours or longer per night.

The reason for the weight gain appears to be an imbalance in the hormones leptin and ghrelin. Leptin is produced mainly by fat cells, and it decreases hunger and increases metabolic rate. Ghrelin, on the other hand, is produced by the gastrointestinal tract and increases hunger. One study by researchers at the University of Chicago reported that men who were sleep-deprived for two days experienced a rise in ghrelin levels and a drop in leptin levels, along with a concomitant rise in hunger. A Stanford University (California) study reported that subjects who slept the least had lower levels of leptin, and higher levels of ghrelin and bodyfat compared to those who got eight hours of sleep.

Solution:

Get 7-9 hours of Zs every night. This will not only enhance your recovery but also aid your health and help you keep fat off.

Author: Jim Stopanni
References:

COPYRIGHT 2009 Weider Publications
COPYRIGHT 2009 Gale, Cengage Learning

I began training when I was thirteen years old. Mostly calisthenics. When I hit twenty, during my time in the Marine Corps, I became serious with weight lifting. I became addicted to the way training made me feel and it became that part of the day that I always looked froward to. When I got out I met a local bodybuilder, Joe Leahy, who helped me with my first competition, the 2005 NPC Novice Michigan. I took fourth as a middleweight and I was hooked on the sport. Since then I won the middleweight class, and overall at the 2006 NPC Natural Northern Michigan, took third as a middleweight two weeks later at the NPC Big Dust in Ohio, and last year, at the 2009 NPC Grand Rapids, I took second as a light heavyweight. I am currently dieting for the Mr. Michigan in May of this year.

What gets you motivated?

That’s a tough one. It could be a natural drive to be the absolute best I can be, maybe a bit of self-hatred, or it could just be that I love training. It comes from somewhere deep inside and it is hard to explain. I know I need the days off to recover, but off days are so hard for me because I love to train. I like doing things that others can’t, and training as hard as I do is something that only few can do. I draw motivation from others in the gym as well. I like being around people who share my desire to train, and they motivate me to work harder. I am also heavily motivated by neigh-sayers; people who don’t train regularly, or have never competed telling me that I don’t eat enough junk or that I over train, and people who point out all of my mistakes and imperfections. A lot of my motivation comes from them.

What is your training philosophy?

My training philosophy is simple. Train hard. You have to understand that you’re not always going to go in and beat your last workout, or have that insane pump every time you train. The most important thing you can do is train as hard as you possibly can for that day. I don’t like to get too caught up in numbers because of that. My workouts incorporate a lot of pressing movements. Rep range varies for me depending on how I feel that day, and what exercise it is but I usually like to do quite a few heavy sets on my presses, between four to eight reps. I train everything equally, but legs is a huge focus for me right now, which is why I schedule my two off days around legs; one before and one after. Another thing that I incorporate, which is contrary to Dorian Yates philosophy of only training if you know you can give it 100%, is that if it is a training day, train. I often find that when I feel like I’m going to go in and throw around some serious weight, I don’t do as well as I felt I would, and on days I drag my ass in because I feel like crap, I end up getting the best workout of the month.

If you have to pick only 3 exercises, what would they be and why?

Front squats are my absolute favorite because they are such a grueling and demanding exercise. Whenever I get under 315 on front squats, whoever is around training just stops and stares dumbfounded. Barbell rows are another favorite because they are awesome for thickness. This is another exercise that I like to go heavy on. If my lower back hurts and I have to skip them on back day, I feel like I wussed out. They are the foundation of my back day. Finally, straight-leg deadlifts are a favorite because they work the hamstrings from an angle you just don’t get from machines. I do leg curls, but mostly just for good, tight squeezes after deads.

When trying to cut down do you prefer to use HIIT or just normal cardio?

My leg day is the bulk of my cardio. I do some regular cardio when preparing for a competition. Usually the treadmill at an incline and a powerwalk pace a few days a week. No more than thirty minutes at a time. My training intensity is pretty high all year and I don’t veer too far from contest shape. Too much cardio in combination with my training intensity makes me feel like I am just burning muscle away, especially with as lean as I stay all year.

What is your philosophy on nutrition?

I like a lot of red meat, and I keep my carbs pretty low most of the time. I get a lot of energy from the fats in the meat. In my off season I usually eat fairly clean all day and cheat in the evenings. This brings much criticism from outsiders who think I should blow up in my off season, but I’m just not a big carb guy. I eat carbs and get so full that I don’t get the protein in, and then my body temp shoots up so high I can’t take it so I don’t do a ton of carbs. I keep my protein high, mostly from whole foods, but it should be much higher than I keep it. I have a hard time choking down the food, and it always boils down to force feeding and washing it down with water or crystal lite, which is a life saver on my diet. I go through gallons! I don’t like to rely on protein shakes too much because they always just end up replacing meals instead of adding to them, but I do like a 40-50 gram whey shake immediately after a workout.

What are your favorite meals?

I love breakfast foods! 8 whole eggs and that many strips of bacon is the best! Can’t really say I like much of any of my meals for my contest diet though. I love a good steak, and currently can’t stand chicken. Chicken fat makes me sick just thinking about it. I used to eat tons of it, but I phase food in and out all of the time, and chicken has currently taken it’s toll on me. I’m sure it’ll be a favorite once winter breaks, and I can get my grill out again.

Favorite cheat food?

Ham and pineapple pizza!

What supplements do you use?

I’m big on BCAAs and glutamine. I take them all day long. Mixing them in a 2 liter, or gallon jug with crystal lite and drinking that throughout the day ensures I have a constant supply. I usually do a whey protein shake after my workout so that I dont go too long without protein, and some sort of pre-workout nitrogen booster. I really like Super Pump 250 by Gaspari. The pumps are great, especially on chest day and arm day, but you really have to be careful on leg day. I usually take it 30 minutes before a workout, but on leg day it has to be an hour out or I’ll just end up throwing it up. It also helps with intensity, not just pumps. For joint support, which is often overlooked, I take glucosamine chondroitin with MSM. GNC brand is expensive, but I really like the GNC Triflex. I’ve had a problem with my right knee since the military, and since I refuse to stop training legs for months, glucosamine really helps.

Which era of bodybuilding had superior physiques? Yesterdays Bodybuilders Or Todays?

Most of my favorites are from today’s era, but there are great physiques from yesterday, great physiques today, and I have a feeling there will be great physiques tomorrow! I love bodybuilding but I don’t spend too much time obsessing over following the sport in terms of who’s who. I’m more concerned with making my own progress.

Favourite Bodybuilders?

Branch Warren, Markus Rhul, and Melvin Anthony.

Melvin Anthony Posing Routine

Favourite Quote?

“This is what happens when an unstoppable force meets an immovable object.”