Bodybuilding Diet

How many times should i eat when Bodybuilding?

So, you new to bodybuilding or you’re looking to take it to the next level by sorting out your diet?

If this sounds familiar, worry no more. We have broken down a simple plan to follow in order to bulk up.

The first thing your going to need to do is calculate your MACROS, you can do this using many Macro calculators online, this will give you a basis for your meals.

Example: I weigh 89kg and bulking, i ingest 3000+ calories a day. this is broken down over 5 meals using the following Macros, although not always split evenly.

  • carbohydrates 89G
  • Protein 39G
  • Fat 19G

Overall target calories per meal is 685.

If you don’t have time or prefer to eat 3 times a day then you would break this down again into bigger portions:

  • carbohydrates 162G
  • Protein 54G
  • Fat 32G

Eating smaller meals more often supports metabolism function, so when possible aim for 5 to 6 meals a day.

Carbohydrates & Protein:

Carbohydrates are your body’s preferred fuel source.

Carbs are best utilized around your workout, eaten around 1 hour before you plan to workout, and again within 20 minutes of finishing the workout

Protein is a fast digesting, Put simply, they work together to provide your body with the necessary foundation to create the amino acids that are needed to build muscle tissue, quicker and more efficiently. Protein is used to repair muscle tissue and promote growth.

protein is best taken throughout the day in spaced intervals, but is especially important post workout.

Using your Macros and taking your workout time schedule, you should plan your meals out to best fit.

Example 5 meal split

Meal 1 : 581 Calories Carbohydrate 53G | Protein 7.63G | Fat 41G

  • 1 Cup of blueberries
  • Half cup of pecans
  • 1 large banana

Meal 2: Carbohydrates 44G | Protein 39G | Fat 46G

  • 1 Cup whole wheat pasta
  • 2 Italian sausages

Meal 3: Carbohydrates 33G | Protein 106G | Fat 22G

  • 900G Cottage Cheese

Meal 4: Carbohydrates: 0G | Protein 133G | Fat 15.4G

  • 2 Chicken Breasts

Meal 5: Carbohydrates  120G | Protein 22G | Fat 5.8G

  • Whole wheat bread 6 Slices
  • Apricot jab 4 Table spoons

Personally, i would combine and split meal 3 & 4.

This and many more meal plans can be generated following this link

 

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Jekyll & Hyde Review

ProSupps Jekyll & Hyde Review.

ProSupps Statement:

Our Company’s vision is to encourage healthy living through exercise, diet and supplementation. We will create products specific to this vision, and provide the tools for all ProSupps customers to reach their personal health and fitness goals.

Professional Supplements “ProSupps” is committed:

  • To provide the highest quality product possible through our highly skilled and dedicated employees and our unique and cutting edge product assortment.
  • To pursue an aggressive, outgoing research and development program thus insuring its future as a leader in supplementation and nutrition.
  • To provide the highest standards of service available through our highly trained, domestic and international field representatives and customer service personnel. ProSupps team members are expected to serve the customer with the highest level of product knowledge in the industry

Muscle Guild Summary:

Jekyll & Hyde are marked up at £25 & £30 at multiple leading retailers.

At the midrange price range, ProSupps offers both a High stimulant pre workout and a low stimulant pump booster. Combines together as recommended by the manufacturer: Half dose of Hyde with a full dose of Jekyll gets a powerful energy surge, clarity of focus and muscle popping pumps (the pain is beautiful)…

Training Day: We used Hyde & Jekyll stack across multiple workouts when we hit a slump, but find saving it for Leg Day always gives us the extra push at the end of a gruling session…

Training session: Lifting straight sets at 10 rep range 75% 1RM. Combined with 1RM power lifting sets

Effects:

The effects of this stack are prominent and noticeable within a few minutes, standard side effects of well dosed ingredients such as tingles are there, but overpowered by the energy surge that soon sets in, we found it hard not to be constantly moving while allowing 20 minutes to pass as recommended by ProSupps.

While training with Jekyll & Hyde, we did not experience any crash effect, but with this stack, you know you have pushed yourself to the limit by the time you hit the shower..

Performance Boost: Tracking against sessions of the same difficulty, we found the Jekyll & Hyde stack gives you the boost you need to power through any set, always being able to force out reps when pushing to exhaustion..

The energy makes it difficult to stop, and we found the rest period needed reduced by 5 seconds on average.

Overall: If you can cope with the highly dosed stimulants, this stack is one of the best on the market! Muscle splitting pumps and pure raw power.

Score: 10/10

What’s in MR HYDE

 

Per Serving
Beta Alanine 2.5 g Performance Enhancer
Creatine Monohydrate 2.5 g Endurance Booster
L-Arginine Alpha-Ketoglutarate (2:1) 1 g Protein Synthesis
L-Citrulline 500 mg Reduces Fatigue
Caffeine 400 mg Nervous system Stimulant
Glucoronolactone 300 mg Energy Boost
N-Acetyl L-Tyrosine 250 mg Focus & Motivation Boost
Choline Bitartrate 125 mg Production of Acetylcholine
Lotus Leaf Extract 100 mg metabolism support
Betaine HCI 100 mg Synthesis of Creatine
Inositol 50 mg Enhanced Stamina
Grape Seed Extract 10 mg Inflammation Redufction

What’s in DR Jekyll

 

Beta Alanine 2 g Performance Enhancer 
Creatine Monohydrate 2 g Endurance Booster
Glycerol Monostearate 1.5 g Pump Amplifier
L-Arginine Alpha-ketoglutarate (2:1) 750 mg Protein Synthesis
L-Citrulline 500 mg Reduces Fatigue
Glucoronolactone 300 mg Energy Boost
N-Acetyl L-Tyrosine 250 mg Focus & Motivation Boost
L-Ornithine HCl 250 mg Linked to increase in Growth
Taurine 250 mg Energy Boost (With Caffine)
Beet Root Powder 250 mg Pump Amplifier
Betaine HCl 100 mg Synthesis of Creatine
Caffeine 100 mg Nervous system Stimulant
Choline Bitartrate 62.5 mg Production of Acetylcholine
Inositol 50 mg Enhanced Stamina

MR Hyde & DR Jekyll

Although similar in ingredients, the main difference is the amount of Caffeine in MR Hyde.

If you respond well to stimulants, MR Hyde will give you the “Mind over Matter” effect to power through your workout.

DR Jekyll, uses a low dose of stimulants but is made up with pump amplifiers to provide the “Chasing the Pump” mentality to power through.

Both can be used on their own, but when stacked together, you get the ultimate combination of mind and pump!

This stuff lives up to its name, take our work, if your not progressing like before crab some Hyde & Jekyll and power through.

 

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MYProtein MYPRE 2.0 Review

MyProtein.co.uk MYPRE 2.0 Review

MYPROTEIN MYPRE 2.0 Overview

“Mypre™ 2.0: Explosive Pre-Workout Formula

Mypre™ 2.0 is our premium range pre-workout supplement. It delivers the boost you need to see superior results.

Created using an optimal blend of carefully researched ingredients, Mypre™ 2.0 is an explosive blend of citrulline, caffeine, as well as essential vitamins and minerals – including vitamin B6, which is scientifically proven to contribute to the reduction of tiredness and fatigue.

Our improved formula now exclusively includes a combination of AstraGin®, BioPerine®, Capsimax®, and TeaCrine®. These have been specially created to help push you further and break barriers – rep after rep, set after set.”

Muscle Guild Summary:

MYPRE 2.0 is marked up at £24.99, although with MyProtein’s ever rolling sale the price is around £17, which makes this pre workout at the budget end of the market.

Training Day: We used MYPRE 2.0 on Shoulders & Back training session lifting straight sets at at 10 rep range 75% 1RM.

Effects: We took MYPRE 2.0 20 minutes before starting our session, unlike most pre-workouts we did not get any initial tingling or the psyched up feeling associated to strong dosed pre workouts like ProSupps Hyde or REDCON Total War, and the effects didn’t kick into life untill we really pushed to failure on shoulder press, but once in motion, this pre-workout gave us one hell of a sweat.

Performance Boost: We didn’t feel any performance boost either mentally or physically compared to other pre workouts.

Overall: Taking into consideration the ingredients and the promise, we didn’t feel the pre-workout lived up to its promise, but if you’re looking to make some fat cry, and love the feeling of uncontrollable sweat.. This is a pre workout for you!

Score: 4/10

Whats in MYPRE 2.0

  • Caffeine: Mypre™ 2.0 A mix of caffeine and guarana extract
  • Creatine: Proven to increase physical performance
  • L-glutamine: Protein synthesis
  • AstraGin: Digestive support / nutrition absorbtion Boost
  • BioPerine: improves metabolism / Focus & Boosts imune system
  • Capsimax: Chilli extract – thermo effect
  • TeaCrine: Central nervous system stimulant (Similar to caffeine without blood pressure effects)

MYPRE 2.0 Nutritional Information

Per 14g Serving *RI
Vitamin C 75 mg 94%
Thiamin 1.1 mg 100%
Niacin 3.0 mg 19%
Vitamin B6 1.4 mg 100%
Folic Acid 250 μg​ 125%
Vitamin B12 1.5 μg​​ 60%
Pantothenic Acid​ 1.0 mg 17%
Per 14g Serving
L-Citrulline Malate 2:1 3000 mg
Creatine Monohydrate 2000 mg
Beta Alanine​ 1600 mg
Leucine 1000 mg
Betaine Anhydrous 1000 mg
L-Glutamine 1000 mg
L-Arginine AKG 2:1 500 mg
L-Carnitine 500 mg
N-Acetyl L-Tyrosine 500 mg
Choline Bitartrate​​ 200 mg
Guarana Ext. (22% Caffeine) 75 mg
Caffeine (inc Caffeine & Guarana Ext.) 175 mg
TeaCrine® 35 mg
Capsimax® 500 μg
AstraGin® 25 mg
BioPerine®  2.5 mg

Still looking to try MYPRE 2.0 ? Click here

MyPre pre workout review

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Home Gym for Beginners

Looking to get into Body building?

We all start somewhere, but not all of us like to jump straight into a gym contract and have the determination to stick it out, and usually wind up paying gym fees for a year while we stopped going after month one.

Sound familiar ? I was exactly the same, but after child two and a new job, and a ever expanding waist line, i decided to make use of that spare room and get in some gym equipment to fight the inner fatty..

Now lots of people start by buying some dumbbells or a treadmill on finance in the hope of shedding the weight in just a few months, but in reality it’s not going to happen.(unless you love cardio…)

So after evaluating myself, and giving my self a goal to lose weight and build muscle i set out looking for some affordable gym equipment, that would fit in the space i had and could be used in a variety of workouts.

Should i buy a Multi Gym?

No. Well, depending on your goals, while multi gyms are great for isolation exercises, they are limited in there use, and often restricted in the weight that can be added.

The aim of body building is to build a well proportioned symmetrical body, so unless you have enough money and space to fit in various resistance machines, i’d advise against it.

What we opted for.

We opted for the Gorilla Sports Workstation package with 100kg of Vinyl weights

gorilla sports workstation
Gorilla Sports Workstation

This unit is retailed for £269 ar GorillaSports.co.uk

The unit comes in the same price as a budget treadmill, or basic multi gym units.

Included in the package is:

Weight Bench:

  • For weight plates with a hole diameter of 30mm
  • Backrest: 6-way adjustable
  • Curl station: 3-way adjustable
  • Leg press: 3-way adjustable
  • Barbell rack with locking pins: 5-way adjustable

Free Wights:

  • 4 x 1.25KG weight plates
  • 4 x 2.5KG weight plates
  • 2 x 5KG weight plates
  • 2 x 10KG weight plates
  • 2 x 15KG weight plates
  • 1 x 170cm barbell bar – 10KG
  • 1 x 120cm EZ Curl bar – 8KG
  • 2 x 2.5KG 35cm dumbbell bars
  • 8 x Spinlock Star Collars to secure the weights
  • 31mm hole diameter – bars not suitable for use with 1inch weight plates.
  • Plate colour: Black
  • Plastic coating prevents scratches and scuffs to the floor of your workout area

Additional details: Bench dimensions (LxWxH): 180 cm, 106 cm, 90 – 110 cm. Cushion dimensions (LxWxH): Back cushion: 68cm, 28cm, 4cm. Curl station dimensions (LxWxH): 28cm, 44.5cm, 4cm. Possible exercises: Butterfly – max. 40KG per arm. Leg curl max. 60KG. Curl. Sit ups and abdominal workout. Bench press max. 180KG. Shoulder Training (Incline 90 degrees). Weight training (flat bench). Triceps push up.

What exercises can i do?

So as the station uses free weights, there are a number of exercises we can do, that target all muscle groups.

Below is a simplified list of workouts that can be performed using the equipment listed.

  • Bench press (All variations)
  • Incline bench press
  • Decline bench press (Bridge position)
  • Fly’s using breast rack or dumbbells (All variations)
  • Dips
  • Incline push-ups
  • Curl (All variations)
  • Preacher curl
  • Triceps extension
  • skull crusher
  • Pullovers
  • Leg extension (All variations)
  • Squats
  • Lunges
  • Good morning
  • Calf raises
  • Dead lift (Some variations)
  • Bent over row
  • Upright row
  • Overhead press
  • Wrist curls (All variations)
  • Abdominal crunches (All variations)

Completing these workouts while increasing the resistance up to 100 kg gives this workstation great value for money, and proves a must have addition when starting out.

Plus when you finally move on, you will likely make a good portion of you’re original investment back.

Where to buy?

Sold on the idea? well he best place to buy the workstation is direct from GorillaSports.co.uk

But if your looking for more of a deal, try re-seller sights to get the most bang for your buck!

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REDCON1 Stack Review

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REDCON1’s Claim

Today’s supplement landscape has become somewhat of a wasteland, one that is filled with flailing giants of the past still trying to hold on, as well as small, bathtub brands just out to make a quick buck. This situation leaves the consumer with less than efficacious products and less than desirable results. Enter REDCON1.

Founded by supplement industry entrepreneur Aaron Singerman, REDCON1 was created to ensure end consumers get real, hardcore products that deliver real results. Our motto isn’t THE HIGHEST STATE OF READINESS just to be some catchy tagline, it is the mantra that we live and breathe at REDCON1.

From the highest caliber bodybuilder, to the most grueling obstacle course, all the way to elite military forces, how your body performs is paramount to your success and survival. Achieving your own greatness is a forging process, one that requires you are always ready to perform, for the highest state of readiness, choose REDCON1.

 

… We couldn’t agree more!

 

REDCON1 Total War

This pre workpout packs one hell of a punch! Although heavy on stimulants, this gives you all the focus and clarity you need to get you through a tough workout without unwanted jitters or decrease in energy post workout.

What Total War Contains:

Total War - Pre Workout

  • Citrulline Malate – Enhances strength, & Power.
  • Beta Alanine – Beta Alanine is one of two amino acids responsible for increasing intramuscular Carnosine levels,& fast acting lactic acid removal.
  • Caffeine (Anhydrous + Citrate) – Combining two types of caffeine stimulates the release of the catecholamine’s Adrenaline and Noradrenaline, which provide mental energy.
  • AMPiberry – Balanced energy release and water retention removal.
  • Naringin – Improves blood glucose control &  insulin regulation.

 Big Noise contains:

  • Glycerol Monostearate – Aids in the breakdown of fats and transportation of nutrients around the body
  • BetaPowder – Increasing intramuscular Carnosine levels and speeds up lactic acid removal
  • Astragalus Sulfate – Boosts immune system function
  • Agmatine Sulfate – Known to assist central nervous system
  • L-Alpha Glycerylphosphorylcholine – Boosts brain function and muscle growth
  • CDP Choline – Increases focus  & is linked to increase in testosterone levels & low levels of Growth Hormone
  • Rhodiola resea – enhanced mental & physical endurance
  • Huperzine A linked to increase in cognitive function & acetylcholine breakdown.Image result for total war and big noise png

REDCON1 Stack Summary:

A great pre workout stack, though caffeine tolerance needs to be assessed by the user. Good list of ingredients with reasearch and studies to back up the claims, and not to forget.. Instant energy, Insane pumps and no crash.

 

 

Alcohol & The Body

The Effects of long term alcohol use.

lets face it, we all love a drink at the weekend or after a hard day at the office, but when training, alcohol can have a number of negative side effects on teh body & mind.

Studies do suggest that, one pint of beer a day is good for heart function, and drinking in the RDA will not have too much of a damaging effect on the body, although when we drink to access or binge on the weekend, we are doing untold damage, that is unchecked can lead to liver & kidney problems, dependency and not to forget, an ever-expanding waist line.

Muscle Effects of alcohol.

Drinking alcohol may also lead to muscle weakness, due in part to the inflammatory and dehydration effects of alcohol consumption.

On average a pint of beer contains 180 calories, these calories are also known as empty calories as they contain little to no nutritional value and the body will convert to body fat.

Alcohol reduces blood flow to the muscles, causing weakness and deterioration, but also causes imbalances to hormones that can lead to a reduction in testosterone and increase estrogen levels in the blood (Pal Ale is especially bad for this)

Digestive System & Liver damage.

excessive alcohol consumption can cause abnormalities of the digestive enzymes produced by the pancreas. Buildup of these enzymes can lead to inflammation known as pancreatitis, another serious side effect of alcohol on the digestive system is inflamed Gallbladder (Cholecystitis)  then the gallbladder ceases to function correctly, the liver goes into overdrive and rapidly expands to deal with the demand of alcohol consumption.

Long-term alcohol use interferes with the normal running functions of the liver It also increases your risk for chronic liver inflammation and liver disease. The scarring caused by this inflammation is known as cirrhosis.

Liver disease is life-threatening if untreated and leads to toxins and waste buildup in your body, putting straight on other vital organs.

Further reading:

Case study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257708/