musclebeauty

Thankyou very much

Just got this today too love this protein....chocolate chip cookie dough ?

Today i weighed in at 157 lowest ive been in a long time likely since i was in my early 20's ? yikes.....I cant say enough good things about the omad fasting diet for me its been amazing and has literally changed my life... I struggled a bit over the weekend due to eating my turkey dinners with family as I do have an ongoing battle with an eating disorder but the omad diet has really helped me so very much. Its unfortunate but once you have an eating disorder it never goes away other than you learn to eat smart and never overload on food. ON a better note i am now adding into my mix of BT products which currently i am running: Injectables- Primobolon 50mg likely taking that upto 100mg Test propionate 25mg i always do a very low dose with awesome results Orals- Anavar 40mg Winstrol 20mg Peptides - Iparmorlin Hgh frag-191 Cjc-1295 Fatburners- DNP JUST FINISHED Helios Adding- arimidex and proviron Also do 40 mins fasted cardio 5 days a week

A great read::: A frequently asked question we get is how do you create a bodybuilding diet? This article teaches bodybuilders how to build their own bodybuilding meal plan. Ok, so you want to get huge?! All you have to do is make it to the gym, crank out reps until you get a sick pump, head home and get on with the rest of your day, right? If bodybuilding were only that simple. Nutrition plays a very large part of recovery, growth and general fitness and without it your body won’t put on any lean muscle mass. So, if you want to be a true bodybuilder, you’re going to change your lifestyle and develop a muscle building meal plan. Don’t worry, it’s not as hard as it sounds. We’ll give you the complete breakdown on how to determine your dietary needs to build a muscular physique. Determining Calories for your Bodybuilding Diet Bodybuilding diets are constantly changing due to the increase of your muscle mass as well as the changing difficulty in your workouts. If you increase your muscle mass and/or the time you spend weight training, you have to eat more. If you lose muscle and/or if you lessen the intensity level of your training, you need to eat less. So how do you know if you’re building or losing lean muscle mass? You measure of course. There are two main means that would work very well. The first is the good ole scale that sits gathering dust in the corner of your bathroom. You should monitor your weight to see if your goal to build lean muscle is causing an increase in bodyweight. If the scale shows that your weight is staying the same (or going down) then it’s time to look at your diet and make healthy changes to create a high calorie bodybuilding diet. If your weight is increasing, is it muscle mass or fat mass? If your stomach is getting larger then you might be eating too much. You can expect to put on some bodyfat when trying to put build muscle (especially if you’re eating a high calorie diet), but you want to monitor to make sure that dreaded fat percentage isn’t increasing too much. Another good tool to track your progress is a set of body fat calipers. Using calipers every two weeks will provide you an idea of exactly what is happening. If your lean body mass is going down, you might want to increase the amount of calories that you eat. On the contrary, if body fat is increasing, you might want to decrease your food consumption. Finding the sweet spot where you can gain muscle without fat is every bodybuilder’s dream. All good gyms will have a set of calipers and as long as the same person does the measurements every time you should be able to get a true reading as to what exactly is happening. Once you have obtained the amount of total millimeters and your bodyweight, the chart that comes with the calipers will show what your bodyfat percentage is. Now comes the clever bit. If you take your bodyweight in pounds and times it by the bodyfat percentage, then you will be able to figure out your total level of bodyfat. Then you subtract this number from the total bodyweight and that will give you a figure for your fat free mass. The figure is not all muscle (technically it includes internal organs, bones etc.) but we’ll use the figure as muscle for our calculations. The two figures you have just worked out (total bodyfat and fat free mass) should be written down and kept. Then next time you have your measurements done you can compare the two and see if your bodyfat percentage has gone up. You will find that if your food intake is right, then with proper amount of exercise, your fat free mass will go up and your total bodyfat will go down. But if you're not eating enough, you will find that your fat free mass (muscle) is going down and your bodyfat goes up, which is definitely not what you want! Bodyfat Calculations Example of calculations of bodyfat, and fat free mass, using the weight as 200lb, and a bodyfat percentage of 21%. SWIPE TABLE TO THE LEFT TO REVEAL MORE DATA Bodyfat Calculations Example Bodyweight: 200lbs Bodyfat Percentage: 21% The calculations... Step1. Bodyweight x bodyfat percentage = lb bodyfat. (200 x 0.21 = 42 lb bodyfat) Step2. Bodyweight – 42 = fat free mass (200 – 42 = 158) (This figure is the total amount of fat free mass). So now we know... Bodyweight: 200lbs Bodyfat Percentage: 21% Total Bodyfat: 42lbs Fat Free Mass: 158lbs The next time you have the bodyfat percentage calculated, ideally you want to see that the level of fat free mass has gone up and the total bodyfat has stayed the same or has gone down. That is the ideal situation. But sometimes it doesn’t happen and the fat level increases and the fat free mass decreases. The reason that the fat free mass decreases is that possibly you are losing muscle, because you don't eat enough food for the amount of work/training you are doing. Ok, I hear you saying, what if I train at home? Well in this situation we can use the old favorites, a set of scales and the mirror. You know, the one you use to admire yourself in! The bathroom scales should show an increase in your bodyweight, if it's not going up then you're not eating enough. If the mirror is showing an increase of bodyfat around your midsection, then you are eating too much. So how do we set up a bodybuilding meal plan with the right nutrition for ourselves? First, we need to know how many calories we should eat in a day, on top of the calories required for our body at rest we need to add into the diet calories we expend on daily activities and our training. Use This Calculator to work out your calories per day. As a basic starting point, we use a ratio of protein, carbohydrates, and fats (PCF) of 30% protein, 50% carbohydrates and 20% fats. Remember that protein and carbohydrates contain 4 calories per gram, fat contain (a high) 9 calories per gram. An example: The calculator has given us a value of 2900 calories per day, so use the following calculation to find the PCF ratio: Protein: 30% of 2900 = 870 calories / 4 = 217.5g per day. Carbohydrates: 50% of 2900 = 1450 calories / 4 calories = 362.5g per day. Fat: 20% of 2900 = 580 calories / 9 = 64.4g per day. So now you know exactly how much food you require per day. Now you will need to determine how many meals you’d like to eat during the day and find out how much food you require (approx) per meal. You should be using frequent feedings to promote satiety, increase muscle protein synthesis from regular consumption of high protein meals1, and provide yourself with enough energy during the day. As such you should divide the grams of food given above into as many meals per day as you can comfortably consume and digest, usually between 4-6 meals per day. So to work the above amount of grams of food per day you use the following calculation: Total meals required per day 6. (Figures rounded off) Protein: 217.5g / 6 = 36g of protein per meal x 6 Carbohydrates: 362.5g / 6 = 60g of carbohydrates per meal x 6 Fat: 64.4g / 5* = 13g of fat per meal x 5* * Note: In the after training meal you want the nutrients to be digested quickly and fat can delay the digestion of the meal, so fat is omitted in this meal only. * Below are listings of the best foods for our nutrition plan, and for our recovery and growth from training. The amounts have been put as per ounce (28g) of each food for easier calculation. * So to work out a meal you have to look at the lists given below and choose what foods you want to eat in a particular meal to give you the amounts required per meal. Example: Evening meal. (Requirements, good sources of: protein 36g, Carbohydrates 60g, Fat 13g) SWIPE TABLE TO THE LEFT TO REVEAL MORE DATA Food Protein(g) Carbohydrates(g) Fat(g) Beef (sirloin grilled) 3oz 27.9 0.0 8.4 Brown rice (cooked)6oz 4.2 38.4 1.2 Carrot (2 large) 2.0 14 1.2 Cabbage (2oz) 0.8 3.2 0.0 Green beans (2oz) 1.0 4.0 0.0 Totals: 35.6 60 10.8 So you can see by the above meal that you are very close to the total amount that is required per meal, you can eat larger portions (for extra energy) for the main meals like breakfast, lunch and evening meal, and eat smaller meals for mid morning, mid afternoon, and supper time. Choose whichever you are more comfortable with for your own bodybuilding meal plan. Also note that the example meal contains a balanced selection of healthy food groups including a lean meat, three different vegetable sources, and a good carb source to provide energy for the body. Use the charts below to calculate your meals for your given calculations, you will find that after you have done it a couple of times how easy it is, and you will also get to know what portion size you require for that given amount of food. Once you have your food sorted out, give the plan two weeks for the body to adapt to your new meal plan. Adapt your diet accordingly by either adding or subtracting calories depending on the results you have noticed (gaining too fast, too slow, or noticing a significant increase in your weight and the level of body fat). Best Foods For Muscle Building Below is a list of the best bodybuilding foods and their macronutrient profiles, with the information below you can build a healthy bodybuilding diet based on your own particular goals, mass building, getting lean, or just basic maintenance of your diet. Meat, Fish, Poultry. (per ounce, 28g) SWIPE TABLE TO THE LEFT TO REVEAL MORE DATA Food Calories Protein(g) Carbohydrates(g) Fat(g) Atlantic Salmon 56.6 7.7 nil 2.4 Bacon back (grilled) 27.0 3.4 nil 1.2 Beef (mince-lean) 53.0 8.0 nil 2.1 Beef (silverside) 54.4 8.7 nil 1.8 Beef (sirloin-grilled) 64.0 9.3 nil 2.8 Beef (topside) 54.7 9.9 nil 1.5 Catfish (fillet) 46.6 8.0 nil 1.2 Chicken (breast) 49.7 9.6 nil 1.2 Chicken (drumstick) 23.6 3.7 nil 0.9 Chicken (thigh) 33.6 4.3 nil 4.3 Cod 32.6 7.1 nil 0.3 Crab (Alaskan) 30.1 5.9 nil 0.6 Deli roast beef 15.5 2.5 0.6 0.3 Halibut 43.5 8.4 nil 0.9 Ham (sliced-lean) 40.7 6.2 0.3 1.5 Lamb (leg) 63.7 8.2 nil 3.7 Pork tenderloin 51.0 8.7 nil 1.5 Scallops 27.3 5.2 0.9 0.3 Shrimps 30.8 6.5 nil nil Tuna (bluefish-fresh) 57.2 9.3 nil 1.8 Tuna (canned-white) 39.8 8.0 nil 0.9 Turkey (breast) 42.9 9.3 nil nil Venison (tenderloin) 46.3 9.3 nil 0.6 Dairy & Egg Products. (per ounce, 28g) SWIPE TABLE TO THE LEFT TO REVEAL MORE DATA Food Calories Protein(g) Carbohydrates(g) Fat(g) Egg (whole-1 large) 74 6.0 trace 5.0 Egg (substitute-50ml) 53 8.0 trace 2.0 Egg (white-1 large) 18.0 4.0 trace trace Low fat buttermilk (250ml) 98.0 8.0 12 2.0 Ricotta cheese (part skimmed) 38.3 3.13 1.3 2.24 Yogurt (plain fat-free) 15.8 1.6 2.1 trace Cheddar Cheese (reduced fat) 54.8 7.8 1.1 2.2 Swiss Cheese (reduced fat) 56.0 8.9 1.1 1.1 Skimmed Milk(250ml) 86 8.0 12 trace Cottage Cheese (2%) 25.0 4.0 1.0 1 Nuts Seeds and Oils. (per ounce, 28g) SWIPE TABLE TO THE LEFT TO REVEAL MORE DATA Food Calories Protein(g) Carbohydrates(g) Fat(g) Almonds 183 6.7 6.7 15.6 Almond Butter (1 tbsp) 101 2.5 3.5 9.5 Canola oil (1 tbsp) 124 0.0 0.0 14 Flaxseeds (1 tbsp) 59 2.3 4.0 4.0 Olive Oil (1 tbsp) 119 0.0 0.0 14 Peanut butter 96 4.0 3.0 8.5 Peanuts (dry roasted) 186 7.8 6.7 15.6 Walnuts 207 4.5 4.5 21.2 Grains, Breads, and Pasta. (per ounce, 28g) SWIPE TABLE TO THE LEFT TO REVEAL MORE DATA Food Calories Protein(g) Carbohydrates(g) Fat(g) Bagel, plain (1 small-3”) 190 7 37 1 Barley, pearl (cooked) 33.7 7 7.7 0.1 Bran Muffin (1 small) 178 5 32 5 Brown Rice (cooked) 31.1 0.7 6.4 0.2 Corn, tortilla (1) 58 2 12 1 Couscous (cooked) 30.8 1 6.4 trace Crumpet (1) 134 4 26 1 Flour, tortilla (8”dia) 146 4 25 3 Macaroni (wholewheat) 39.3 1.4 8 0.2 Oatmeal (cooked) 17.2 0.7 3.0 0.2 Rye bread (1 slice) 83 3.0 16 1.0 Sourdough Bread (1 slice) 88 3.0 17 1.0 Spaghetti (wholewheat) (cooked) 39.3 1.4 8.0 0.2 Wheatgerm (1tbsp) 26 2.0 4.0 0.5 White rice (cooked) 31 0.6 6.8 trace Wholegrain Cereal 84 2.0 21.4 0.9 Wholegrain Crackers (5) 90 2.0 14 3.0 Wholemeal Bread (1 slice) 73 3.0 13 1 Wholemeal Pitta (1) 170 6.0 35 2.0 Wholemeal Pretzels 115 3.3 21.4 0.9 Wild Rice (cooked) 28.1 1.1 5.9 0.1 Fruits (per ounce, 28g) SWIPE TABLE TO THE LEFT TO REVEAL MORE DATA Food Calories Protein(g) Carbohydrates(g) Fat(g) Apple 1 (med) 72 trace 19 trace Apricots (3) 50 2.0 12 trace Avocado (1/4) 80 1.0 4.0 7.0 Banana (1 med) 105 1.0 30 trace Blueberries 50.6 0.1 3.9 trace Cantaloupe 9.4 0.1 2.2 trace Cherries (tart) 14 0.3 3.4 trace Grapefruit (1/2 Medium) 41 1.0 10 trace Grape Juice (100 ml) 45.2 trace 19 trace Grapes (seedless) 20 0.1 5.4 trace Melon (cubed) Honeydew 10 0.1 5.4 trace Mango (cubes) 18 0.1 4.7 trace Nectarine (1 medium) 60 1.0 14 trace Orange (1 navel) 69 1.0 18 trace Orange Juice (100ml) 44.8 0.8 26 trace Papaya (cubes) 10.9 0.1 2.8 trace Peach (1 med) 38 1.0 9.0 trace Pear (1 med) 96 1.0 26 trace Pineapple (cubes) 13.3 1.0 20 trace Plum (1) 30 Trace 8.0 trace Raisins (loose) 86.3 0.7 23 trace Raspberries 14.3 0.4 3.3 0.1 Strawberries 9.1 0.1 2.2 trace Watermelon (cubes) 8.5 0.1 2.2 trace Legumes (per ounce, 28g) SWIPE TABLE TO THE LEFT TO REVEAL MORE DATA Food Calories Protein(g) Carbohydrates(g) Fat(g) Lima Beans (baby) 33.8 2.0 6.1 trace Black Beans 36.8 2.3 6.5 trace Chickpeas 46.9 2.4 8.0 0.7 Kidney beans 34 2.4 8.0 trace Lentils (cooked) 32 2.5 5.6 trace Tofu (raw) 45 4.9 1.1 2.5 Soya beans (cooked) 79 6.8 6.2 3.1 Split Peas (cooked) 32.4 2.2 5.8 trace Vegetables (per ounce. 28g) Food Calories Protein(g) Carbohydrates(g) Fat(g) Artichokes (1 medium) 60 4.0 13 trace Asparagus (4 large spears) 16 2.0 3.0 trace Aubergine (cubed) 7.0 trace 1.4 trace Beats (sliced cooked) 2.35 0.8 2.8 trace Broccoli (florets raw) 7.7 0.6 1.2 trace Brussels sprouts 10 1.2 2.0 trace Butternut squash 11.5 0.3 3.0 trace Cabbage (shredded) 6.8 0.4 1.6 trace Carrot (1 large) 30 1.0 7 trace Cauliflower 7.0 0.5

Build lean muscle mass without packing on unwanted body fat. This article presents three sample lean bulk diet eating plan options that can help you reach your goals. Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of WorkoutLab. Back in the 90s the goal of every wide-eyed future bodybuilder was to bulk up no matter what. Obviously from the looks of things back then no one was concerned with staying lean throughout this perpetual bulking period. What resulted was a lot of big, burly and somewhat fatty guys wearing oversized, baggy pants and shirts never to be seen poolside. Boy, have times changed! The goal today is still to build muscle and reshape our bodies, but now we want to be lean, shredded, ripped and generally in good shape athletically as well. We want to be able to take our shirts off at the pool and beach, we want to possess a muscular body and most of all we want to be comfortable in our own skin. Another trend regarding searching for a diet is the school of thought seems to be split into two camps. One is to get completely shredded as possible while sacrificing some of that hard-earned muscle of yours and the other is to bulk up while putting on a little fat which tends to blur your efforts. Well, it doesn’t have to be this way. You can build lean muscle without packing on the unwanted pounds. All it takes is a disciplined adherence to your training and diet plan and proper rest and recovery. All of these factors will work synergistically with each other to produce your ideal result – a leaner, more muscular physique. Below are three options for lean bulking eating plans. All are designed to build lean muscle tissue without blurring your muscular lines. They contain just the right amount of proteins, carbs and healthy fats to keep the gains coming without any extra baggage. This is, of course, also presuming that you are already committed to a sound body building-style training program, one that is intense and doesn’t include an extreme amount of endurance exercise. A few points to consider These are only examples and estimations of training day diet plans. Your personal calorie requirements may vary. The meal plans below are based on someone weighing 180 to 200 pounds. Try them out for at least four weeks before adjusting macronutrients. On non-training days you may need to reduce calories slightly. This may be accomplished by simply deleting the post-workout meal. Adjust or change only one aspect of the diet at a time. If you adjust too many variables it is hard to tell which worked and which didn’t. Allow yourself a cheat meal around once per week. If you decide on two cheat meals avoid two days in a row. Either have both cheat meals on the same day or space them out on different nonadjacent days of the week. Be patient. It takes the body a few weeks to adjust and acclimate to its new nutritional environment. Clean bulk option 1 Meal 1: ¾ cup of oatmeal (dry measure) mixed with either skim milk or water, 3 eggs scrambled Meal 2: 1 scoop of whey protein powder, 1 oz. of almonds Meal 3: 2 slices of whole wheat bread, 2 slices of low-fat cheese, 6 oz. of turkey deli meat, tomato, lettuce, 1 medium banana Meal 4: (pre workout) 1 scoop of whey protein powder, 1 medium apple Meal 5: (post workout) 1 scoop of whey protein powder, 20 oz. of Gatorade Meal 6: 6 oz. tilapia, ½ cup wild rice (dry measure), small side salad with olive oil and vinegar Clean bulk option 2 Meal 1: 2 slices of whole wheat toast with 2 tablespoons of natural peanut or almond butter, 1 cup of Greek yogurt Meal 2: 4 to 6 oz. of beef jerky, 1 oz. of walnuts Meal 3: Medium salad with 6 oz. of shredded chicken and ¼ cup of sunflower seeds, 1 medium sweet potato Meal 4: (pre workout) 4 egg whites and 1 whole egg, ½ cup of blueberries Meal 5: (post workout) 1 scoop of whey protein powder, 20 oz. of Gatorade Meal 6: 6 oz. of ground beef, tomato sauce, 2 oz. of whole wheat pasta (dry measure), small side salad Clean bulk option 3 Meal 1: 3 medium-sized buckwheat pancakes mixed with 1 scoop of whey protein powder, honey to taste Meal 2: 1 cup of Greek yogurt mixed with 2 oz. of granola Meal 3: 6 oz. of fajita-style steak strips and two wheat tortillas, onions, peppers and olive oil Meal 4: (pre workout) 1 cup of cottage cheese, 1 medium apple Meal 5: (post workout) 1 scoop of whey protein powder, 20 oz. of Gatorade Meal 6: 6 oz. of ground beef made into hamburger, whole wheat bun, low-fat cheese, 2 cups of mixed vegetables and 1 cup of strawberries

You will definitely get your pro card girl.....

I have only competed in powerlifting did that for 5 years both raw and suited than switched to bodybuilding and am obsessed with it ever since but have had no desire to step onstage whatsoever...I am totally like Shredz as i take everything to the extreme been over 205lb at 5'2 was on a lot of shit and than had enough of being huge and decided i wanted to go the total opposite and get totally shredded to see what i looked like...so here i am now at 162lbs still going down....?

Welcome aboard ?

Welcome aboard ?

Welcome aboard ?

Welcome aboard ?

When it comes to posture, upper back strength, and completing the rounded caps of the deltoid, the face pull is the exercise for you. Read on to learn more. When it comes to posture, upper back strength, and completing the rounded “cap” of the deltoid, you can’t get any better than the face pull. And the truth is, it’s a neglected movement that very few people practice in the gym – at least where I’m from. Let’s face it – most people are concerned with the mirror muscles; the stuff they (and everyone) can see when they’re standing face to face. That’s what makes bench press, shoulder press, ab exercises and curls such classic movements in the gym. The muscles they can’t see take second place to these, and it ultimately results in a physique and performance level that could stand to improve. Muscle groups like the mid and lower traps, the rear delts, the rhomboids, and the teres minor are all worth their weight in gold for developing the mid back, creating better posture and an imposing presence, and improving the health and performance of the shoulder capsule. A move that attacks that in one shot is the face pull. Focus on Feeling the Face Pull! The truth is, this is a humbling movement that doesn’t take much weight to really feel, especially when you’re doing them right. This isn’t a movement that you should be stacking the plates on the cable machine with. Related: 6 Crucial Exercises For Shoulder Stability Instead, focus on really feeling each rep, and you’ll get better results. Assuming a bilateral stance with a cable pulley situated squarely in front of you and just above head level, hold a rope pulley with your knuckles facing in. Maintain all posture and pull the ropes with your fists until they finish beside your ears. Remember to keep wide elbows the entire time and retract the shoulder blades on each pull. Why THIS Face Pull Technique Works Some people instruct face pulls to be done with an overhand grip and pulling to the neck or mouth level. In my opinion and experience, that doesn’t do as great a job to isolate the muscles of the upper back, especially the rear deltoids. We have to remember that in the case of the rear deltoids, from a biomechanical perspective, there’s also a rotary component to their list of actions they’re responsible for. Holding the weight with a palms-in grip and pulling to the neck is still great to use the mid traps and rhomboids, but hardly does anything to really tax the rear deltoids due to this lack of rotation. Instead, pulling higher with a more internally rotated starting position will engage the rear deltoids as well as all of the other muscles in question. There’s another thing, too. When using this method, many lifters will notice whether there’s a serious deficiency in terms of rotary capacity – not just strength. In other words, if you’re lacking mobility at the shoulder joint, you’ll be able to see based on how far behind your head you can get your hands when they’re put under load. If your neck cranes forward on each rep or your lower back goes into a serious overarch to pull the movement off, you’ve either used weight that’s too heavy or you have restricted shoulder mobility. Or both. In this case, there are some key stretches and drills that would serve you well to help open up your shoulder rotation. Remember – mobility is a combination of strength and flexibility, so if you’re tight, you need both sides of the coin to be taken care of. Scapular Wall Slides If you can’t perform this movement, you’re not in a good starting place for face pulls to “take” as best they could. Stand against a wall with your heels, butt, upper back, shoulders, elbows, and hands completely against it. Slowly slide your arms up and down the wall, as though you’re doing a press pattern. Make sure to maintain contact in all the above points as you do this. This will create a good dynamic stretch for the shoulders and pre-activate the rear deltoids. Shoulder Dislocates Hold a dowel or broomstick at each end with an overhand grip. Keeping straight elbows, rotate the bar around to the other side of the body, so it contacts the top of the butt. Return to your start position. Focus on 6-8 passes in each direction. If it becomes too easy, simply move the hands in by a couple of finger widths. Med Ball Tomahawks This can serve as a great regression to the face pull, since you’re dealing with gravity and a lighter overall load. Keeping wide elbows on the med ball while lying face down, focus on touching the ball to your upper back. Keep the chin tucked, and move everything possible away from the ground on each rep. Focusing on sets of 10-15 reps is ideal. Why High Reps Matter for Face Pulls Remember – we’re dealing with the postural muscles here. Muscles that are being asked to maintain an erect spine for long periods at a time. With all things equal, it doesn’t serve them too much to train them for heavy maxes or sets of 3-6. Related: Cannonball Delts - The Ultimate 12 Week Shoulder Building Program For performance, development and improvement, it’s best to assume that these muscle groups are jam packed with slow twitch fibers (which makes logical sense based on what I mentioned above). Sets of 12-20 reps have always been a directive I preferred giving to clients, and practicing myself. I haven’t seen any reason to deviate from that either. One More Thing: For the Big Dogs If you’re big and muscular, have long arms, or both, it may prove difficult to hold a small pair of ropes and often creates a tighter than desired elbow angle when performing the lift. This can get in the way of fully being able to open up the ribcage or engage the rear deltoids when doing face pulls. Shorter armed lifters may have the necessary angles (close to 90 degrees) using one rope, but in truth, bigger, longer or tighter guys may benefit from using two. Attaching 2 ropes to one carabiner and pulling them long is the instant solve to this, and should be practiced, as long as they’re available for use. You’ve instantly doubled your pull radius, which means it also won’t take as much weight to get the burn. Wrap Up If it hasn’t been made clear by now, this should summarize things: Face pulls are important for your posture, mobility and shoulder health, and they will refer you to much more pressing strength and stability if they’re in your workout plan. There’s no real reason why they shouldn’t be practiced, especially if you’re one of the people who really needs them. Chances are, you are. Make the necessary ego check, stand tall, and get to work.

IGF-1-BP3 Functions and Traits IGF-1 is comprised of 70 amino acids and functions by supporting the enhancement of glucose, fatty acids and amino acids in the body. Because of its close relation to another hormone, insulin, IGF-1 can potentially lower blood sugar and promote fat gain if used improperly. By activating the phosphatidylinositol 3-kinase (PI3K)-AKT, IGF-1 will increase muscle mass by increasing the number of cells within skeletal muscle. This will not only promote muscle growth but bone growth and strength, as well as potential organ growth. IGF-1 also carries a close relationship with another powerful hormone in Human Growth Hormone (HGH). Both IGF-1 and HGH have the ability to increase protein synthesis as well as nitrogen retention in the muscle. Protein synthesis refers to the rate in which cells build proteins, the primary building block of muscle tissue. Increased rates in protein synthesis is imperative to both growth and muscle recovery. Nitrogen retention (muscle tissue is comprised of 16% nitrogen), when retention rates fall this can lead to a catabolic state. The reverse is a greater rate of retention, which leads to a stronger anabolic environment. Most importantly, as with HGH, IGF-1 will increase new muscle fibers. Important note: IGF-1’s effects are dependent on the amount of protein provided to the body. Inadequate amounts of protein will render IGF-1 somewhat useless. IGF-1 also plays an important role on healing and recovery, particularly when we consider the hormone’s effect on connective tissues. IGF-1 will enhance collagen synthesis, which results in stronger bones and muscles. IGF-1 will also promote cartilage repair and bone density. IGF-1-BP3 provides all the effects of IGF-1; however, its benefit is a greater impact on direct action and a significant lessening effect in terms of hypoglycemia. The reason for the improvement in effect is in that IGF-1-BP3 is already bound to the binding protein (BP3), however, data is still somewhat limited in terms of how great this effect is over standard IGF-1. Effects of IGF-1-BP3 The positive effects of IGF-1-BP3 largely surround muscle growth and recovery. For the off-season athlete, this will mean gains in lean tissue. The compound doesn’t have much of a use for the cutting or dieting athlete except in rare exceptions. IGF-1-BP3 is often used during an off-season anabolic steroid stack in order to enhance the overall effect or as a bridge in between steroid cycles to help maintain the muscle mass gained while on cycle. Many bridge users will also do so with HGH as it will help ensure they don’t gain too much body fat during use, enhance the effects of IGF-1-BP3 and continue to possibly add growth. However, HGH use in a bridge will only occur if HGH was used in the previous cycle or is planed to be used in the up coming cycle. Perhaps the most amazing effect of IGF-1-BP3 is in its ability to promote healing. Unlike pain medications IGF-1-BP3 does not mask an injury but can actually promote real life healing. Joint injuries, tendons and ligaments can all be improved with IGF-1-BP3. This can be very valuable to any athlete as these are the areas of the body that take the strongest beating. Side Effects of IGF-1-BP3 There are many possible side effects of IGF-1-BP3; however, while numerous exists most are not that common. The most common side effect of IGF-1 is hypoglycemia with nearly half of all users experiencing a hypoglycemic state at some point during use. However, with IGF-1-BP3 this rate is cut down significantly. In order to avoid any hypoglycemic state, IGF-1-BP3 should be administered with food, specifically carbohydrates and some protein. Once the hormone is administered, if hypoglycemia starts to show, more carbohydrates (fast acting) should be consumed. Hypoglycemia is easy to spot and there should be no question if you are experiencing it. Symptoms of hypoglycemia may include: Drowsiness Extreme Hunger Dizziness Sweating Tremors Palpitations Headache Depression Anxiety Slurred Speech Loss of Mental Focus If hypoglycemia occurs it is imperative that fast acting carbohydrates are consumed; sugary juices are a great choice. If the individual ignores the symptoms this can lead to horrific consequences; in fact, hypoglycemia that is ignored can potentially lead to death, but there is no reason for any individual to let it get this far. The most common side effects of IGF-1-BP3 surround those of administration themselves, a bruised or sore area at the injection site. If injection pain occurs the best thing to do is to find another area of the body to administer the hormone. Important Note: IGF-1-BP3 should not be used by those with cancer. The structural strength of all cells is enhanced by IGF-1 and this can include cancer cells. This should also apply to those with previous fights with cancer. IGF-1-BP3 Administration IGF-1-BP3 will be found in dry powder form and is most commonly reconstituted with bacteriostatic water. IGF-1-BP3 can be injected intramuscularly or subcutaneously depending on user preference. Some users, particularly HGH users will administer both their IGF-1-BP3 and HGH in the same syringe. Common doses of IGF-1 can range dramatically. It is not uncommon to hear of individuals administering 50mcg or more per day. However, this can be a bit much and even more than needed to produce great results, especially when being used with anabolic steroids. Most will find 15mcg per day with slight increases periodically if needed to be a good place to start as well as a much safer place to start. Total use of IGF-1BP3 like all IGF hormones is generally 3-4wks. Availability of IGF-1-BP3 IGF-1-BP3 is not commonly available as it is still in the research stages pharmaceutically but can be found in some avenues. Some research chemical supply companies carry IGF-1-BP3 but it’s often expensive and the user would be better off sticking with LR3-IGF-1. LR3-IGF-1 is far more affordable and will provide the benefits of IGF-1 the user is looking for. The rate of hypoglycemia is greater with traditional IGF, but easy to control as long as adequate food is consumed. Buy IGF-1-BP3 Online You can buy IGF-1-BP3 online; in fact, this is the only place most will ever be able to buy it. However, many of the products found online are not actual IGF-1-BP3, at best they’re LR3-IGF-1 or some fragment of the IGF-1 hormone. Quality forms of IGF-1BP3 can be found online through a few research chemical supply companies but it may take a bit of digging to find the right one. It’s important to note, buying IGF-1-BP3 online is only legal if done for research purposes and is not legal for individual use. It is an odd law that exists in the U.S. and may differ depending on the country you’re from. IGF-1-BP3 Reviews IGF-1-BP3 on its face seems like a great hormone when we consider the effects promoted should be the same as standard IGF-1 with less of a hypoglycemic effect. However, data is so inconclusive at this time it’s difficult to say with any assurance. For this reason, and because standard IGF-1 is cheaper, if IGF-1 is to be used most users will find LR3-IGF-1 to be the best path to follow.

Grocery shopping for athletes has never been easier with this checklist. Read on to learn what food groups & options you should grab from the grocery store. Food is the most anabolic thing you can put in your body. There is no questioning this. The goal of weight training, taking supplements, and performance enhancing drugs is to create an anabolic environment. I’m going to use the analogy of a construction site. Creating the anabolic environment would be the process of hiring an engineering team to draft blue prints, renting all the needed equipment and hiring a construction crew. Having the entire crew and blue prints ready is great, but nothing can be built until the raw materials are present. You can have the best construction team on the planet, the best blue prints money can buy, but if you don’t have the concrete, base boards, and materials needed to build the project, it will all go to waste. The same is true with your body. You can train like an animal in the gym and take every supplement known to mankind, but if the raw materials for building the muscle aren’t present (food), you will never accomplish your goals. What you eat will make or break your progress. Similarly, what you eat affects your metabolism and how efficiently your body metabolizes fatty acids. Everyone has heard the statement: Weight gain/loss = calories in – calories out. That is completely correct, you cannot argue with the laws of thermodynamics. But what that statement fails to take into account is what you eat (calories in), affects your metabolism (calories out) and how optimal it is for your body to metabolize fatty acids as fuel. I created this grocery list to turn you into a muscle building, fat burning machine. Animal Protein Protein will be the basis of your diet. Protein is what our bodies are made of. Muscle tissue, skin, hair, bones, hormones and enzymes are all made of protein. Protein is the single most important nutrient for the bodybuilder. As an added bonus, protein is the hardest macronutrient for your body to turn into adipose tissue (fat). Red meat, poultry and fish are rich in protein and cholesterol. Red meat is also naturally high in creatine and L-carnitine, and the essential fatty acids in fish promote fat breakdown and increase testosterone levels. Best Animal Protein Options: Boneless, Skinless Chicken Breast (ideally organic) – Breasts or Ground Boneless, Skinless Turkey Breast (ideally organic) – Breasts or Ground Beef Top Round Steaks or Roast, Top Sirloin, Tenderloin, Flank or Eye of Round (ideally from grass fed beef) Egg Whites and Eggs (ideally organic and free range) Wild Game Meat (Bison, Elk, Deer) Tuna (water packed) Wild Caught Fatty Fish (salmon, trout, sardines) Wild Caught Lean Fish (cod, sole, halibut, snapper) Moderate Animal Protein Options: Shrimp Extra Lean Ground Beef or Ground Round (92-96%) (ideally from grass fed beef) Pork Tenderloin (ideally organic) Complex Carbohydrates Carbohydrates are your bodies preferred energy source, fueling muscle contraction and brain function. Complex carbohydrates are long chains of glucose linked together called polysaccharides. Their long chains cause them to be digested slowly and provide sustained energy levels. Carbohydrates also cause the pancreas to release insulin. Insulin is the most anabolic hormone in your body. Carbohydrates are essential to fuel your workouts and provide the energy your body needs to repair and build muscle tissue. Best Complex Carbohydrate Options: Sweet Potatoes (yams) Quinoa Oatmeal (old fashioned, steel cut or quick oats) Brown Rice Moderate Complex Carbohydrate Options: Potatoes (red, baking, new) Oat Bran Cereal Cream of Rice Cereal Rice Krispies Cereal Brown Rice Pasta Rice (white, jasmine, basmati, Arborio, wild) Amaranth Canned Pumpkin Fibrous Carbohydrates Unlike complex carbohydrate, fibrous carbohydrates are mainly cellulose. Your body cannot digest cellulose, causing these carbohydrates to be very minimal in calories. Fibrous carbohydrates are high in vitamins, minerals, and fiber. Consider these carbohydrates as your ‘filler’ foods. These carbohydrates should be eaten at times when you do not need an energy source. Best Fibrous Carbohydrate Options: Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine) Broccoli Asparagus Mushrooms Cauliflower Celery Spinach Kale Moderate Fibrous Carbohydrate Options: String Beans Bell Peppers Brussels Sprouts Other Produce & Fruits These carbohydrates have high sugar content, making them rapidly digested and assimilated. These carbohydrates are optimal for times when you want an immediate energy source, like right before your workout or immediately after to replace depleted glycogen levels. Eat these carbohydrates sparingly when not around your workout time. Best Produce & Fruit Options: Onions Garlic Tomatoes Zucchini Lemons or Limes Moderate Produce & Fruit Options: Carrots Cucumber Green or Red Pepper Fruit: bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries, black berries, cantaloupe, watermelon, pineapple Healthy Fats Fats are essential for hormone production, particularly testosterone levels. Protein and carbohydrates should make the premise of your diet, but healthy fats still have their place and should still be included in your diet. As a general rule, if a meal is higher in fat, you will want to reduce the carbohydrates in that meal. Fats have 9 calories per gram, where as protein and carbohydrates have 4 calories per gram. Healthy fats should compromise about 20% of the calories in your diet. Best Fat Options: Coconut Oil Macadamia Nut Oil Flaxseed Oil Avocado Extra Virgin Olive Oil Moderate Options: Nuts (peanuts, almonds, walnuts, hazelnuts, brazil nuts) Natural Style Peanut Butter or Almond Butter Seeds (flaxseed, chia seed, pumpkin seed, sunflower seed) Dairy & Eggs Similar to animal protein, dairy and eggs are great sources of protein. Eggs have the highest biological value of any protein source available. The casein protein found in dairy coagulates in your stomach and can take up to 8 hours to fully digest, making it a great choice to eat around bedtime. Best Dairy & Egg Options: Low-fat Cottage Cheese (Wet or Dry) Eggs Egg Whites Moderate Dairy & Egg Options: Low-fat Greek Yogurt (plain) Low or Non-Fat Milk Beverages The human body is roughly 70% water. Every cell, tissue and organ in your body needs water to function correctly. Your body uses water to maintain its temperature, remove waste and lubricate joints. Water helps improve the digestive process and is imperative in maintaining a healthy digestive system. To move and flex your muscles, you need water. Water is essential for good health. Best Beverage Options: Bottled Water Sparkling Water Green Tea Coffee Peppermint Tea Moderate Beverage Options: Mineral Water Powerade Zero Condiments & Misc. Most condiments are high in calories and should be avoided. The condiments I have listed have minimal calories and most have health benefits associated with them. Apple cider vinegar, for example, is antimicrobial, lowers blood sugar, protects against cancer and is full of natural enzymes to help with digestion. Cinnamon has been shown to lower the insulin response of a meal and increase insulin sensitivity in muscles. Sea salt is rich in trace minerals and essential for muscle contraction and keeping hydrated. Best Condiment Options: Apple cider vinegar Mustard Hot Sauce Sea Salt Cinnamon Cocoa Powder (not hot chocolate mix) Moderate Condiment Options: Reduced Sodium Soy Sauce Balsamic Vinegar Salsa Sugar Free Ketchup Chili Paste Extracts (vanilla, almond, etc.) Low Sodium beef or chicken broth Chili powder Mrs. Dash Pasta Sauce Supplements & Misc. A good diet can be turned great through the use of supplements. Whey protein isolate and casein protein provide the high quality dairy proteins, but without the sugar or fat associated with dairy. Carbohydrate powders are a great asset to use around workouts when you want a carbohydrate source that doesn’t need to be digested and won’t cause stomach distress. A greens powder and psyllium husk fiber will help your body remove wastes and maintain an alkaline PH. Whey Protein Isolate Casein Protein Carbohydrate Powder (waxy maize, karbolyn, highly branched cyclic dextrin) Greens Powder Psyllium Husk Fiber

An interesting read for us woman... A lot of women ramp up their cardio workouts when attempting to achieve fat loss. Learn how this may not be the best approach for most with fat loss goals. The definition of insanity is doing the same thing over and over but expecting a different result. Unfortunately this could not be truer for the standard women’s fat loss protocol. For the majority of women, the fat loss battle is a multiyear process filled with yo-yo dieting and ultimate failure. In most cases, when a woman decides to lose weight, her first instinct is to go into an extended period of severe calorie restriction, coupled with excessive amounts of steady state aerobic exercise (like jogging). Combined with a minimalistic effort to build muscle and a phobia of “bulky appearance”, the female fat loss workout plan is predominantly based on cardiovascular training with occasional light dumbbell work. Unfortunately this type of approach is counterproductive when trying to achieve fat loss. Why Do Cardio? Let me start off by saying that I am not against cardio as a whole. Being active is wonderful and the human body was made to exist in motion. Where things start to fall apart is when people misuse cardio. Related: How Should Women Approach Weight Training and Exercise? Cardio is not overly effective as a tool for fat loss. This is not a new concept. Studies show that when three groups of people (diet only, diet and cardio, cardio only) start a fat loss program, the weight loss results from the cardio were statistically insignificant1. Why does this happen? There are a few things to consider about cardio for weight loss: 1. Cardio Doesn't Burn as Many Calories as You Think This is a common blunder. We have all heard that the treadmill numbers are “estimates”, but so are heart rate monitors. When I was experimenting with various cardio protocols, I did a simple experiment. I wore my top of the line Garmin to a controlled exercise stress test. My HR monitor overestimated my calories burned by 300%. The technology is not perfect and tends to err on the side of higher calories burned. This effect increases over time as you improve in your sport. You might have noticed that training gets easier over time – even if you are pushing harder during your intervals or logging extra miles, the “blackout pain” of your first intense cardio workouts is a thing of the past. The more you practice, the more your biomechanics improve for the sport. You become more coordinated, more economic and more efficient. This is great news for your jogging skills, but another nail in the coffin of your fat loss2. Not only are you forcing yourself through an activity that you might or might not enjoy, you are contributing a lot less to your fat loss than you think you are. This triggers a cycle of overeating. Tracking apps like MyFitnessPal automatically subtract the calories burned from your exercise plan. The majority of people trying to lose weight are so afraid of under-eating that they continue to “eat back” the calories burned, even if their weight loss stalls. In most cases, since the calories are over-estimated, the calories eaten back simply bring the individual back to their maintenance, stalling their overall progress. 2. Cardio Makes Women Hungry You might have heard that exercise suppresses appetite. Well, a research team out of Ottawa conducted a study and found that to be true only for men. In women, cardiovascular exercise actually boosted appetite3. This perpetuates another overeating cycle. A woman goes for a run, her appetite is increased, so she eats. If she eats in excess, frequently she is tempted to “run more to burn off the extra food”. During that attempt, she burns less than she thinks, while continually boosting her appetite. She runs more, eats more, trains harder, gets more fatigued, but sees less results. It's worth mentioning that walking did not have this effect4. 3. Cardio is Addictive Most people fall into two categories when starting cardio for weight loss. The first group becomes so demotivated by the pain and suffering of the whole experience that their will power runs out. They try cardio for a few weeks, see little or no result and give up altogether. The second group forces themselves through the grind. They overcome fatigue, the pain signals and the chafing through sheer force of will. Eventually, cardio can cause an interesting effect. You might have heard of the “runner’s high”. This is a very real phenomenon. In a study by Boecker et al., it was concluded that the body releases opioids after endurance exercise and that these effects cause “addictive aspects of excessive sports, where injured athletes continue their training in spite of detrimental consequences to their health5.” This means that chasing endorphins makes us forget that we might be hurting ourselves. And it can absolutely make us forget that our goal was weight loss. We become so consumed with chasing that feeling that we completely ignore that the scale has not budged for months. Couple that with a few race medals, bragging rights, some cool tech gadgets, and we are hooked. This makes it very difficult to have our eyes on the prize when trying to lose fat. 4. Gazelle for an Hour, Sloth for 23 If you have ever combined a restricted diet with tons of cardio, you know that the smiling girl on a poster that talks about how running “filled her day with energy” is full of it. Being in a caloric deficit for multiple weeks as you are trying to signal your body to drop fat creates a cascade of responses known as metabolic adaptation. This does not mean your metabolism is breaking, all it means is your body is trying to ADAPT to the situation you put it in because it doesn't want to die. You’re giving it less energy? It’s trying to use less energy. Ever feel like you are colder than normal during a diet? Your body drops your core temperature a touch. Feel like you lost the bounce in your step? Energy preservation. As dieting gets further along, more of these little changes take place, making you progressively more sluggish. Cardio not only speeds up this process, but also gives us a mental excuse. “I went for a run! My workout is done, so I will binge-watch Netflix the rest of the day!” Sound familiar? If you do a cardio workout, which makes you lazy and sluggish for the rest of the day, the small amount of calories you DID burn off, gets balanced out by these tiny adaptive changes6. 5. The Metabolic Afterburn Recently, HIIT has been greatly popularized with programs such as CrossFit. The concept of burning increased calories while relaxing at home is tantalizing to anyone interested in fat loss. During recovery, the body experiences “Excess Post-Exercise Oxygen Consumption (EPOC)” to return to its resting state. Muscle is repaired, lactic acid is flushed and oxygen stores are replenished. These effects can last up to 48 hours and burn additional calories. Related: 8 Most Useful Fat Loss Supplements for Women However, the EPOC effect of HIIT workouts is greatly exaggerated. In a study that evaluated 3-5 HIIT workouts per week, overall weekly calorie expenditure was boosted by only 200 calories. During fat loss, you might be tempted to take “any calorie you can get”, but keep in mind that the after burn effect of HIIT exercises does not give you a hall pass on your nutrition7. So I Shouldn't Do Any Cardio Ever Again? As I mentioned before, being naturally active, as a part of your lifestyle, is wonderful and certainly has many health benefits. It's just cardio is not an effective tool for fat loss and might be slowing down your efforts. That being said - if there is a cardio activity you love - absolutely do it! Just keep in mind that it has a minimal effect on your fat loss journey. Once your fat loss is complete, cardio can also be useful if you are trying to maintain your current weight. If you are not in a caloric deficit, the metabolic adaptation cascade is not triggered so you get to "keep" the calories you burned off so you can eat a bit more. However, keep in mind that it is a lot fewer calories than your monitor thinks, so it is up to you to decide whether an hour on the treadmill is worth that little extra Booster Juice. References Hagan RD, Upton SJ, Wong L, Whittam J. The effects of aerobic conditioning and/or caloric restriction in overweight men and women. Med Sci Sports Exerc. 1986 Feb;18(1):87-94. Barnes KR, Kilding AE: Running economy: measurement, norms, and determining factors. Sports Med Open. 2015;1(1):8., Pomerleau M1, Imbeault P, Parker T, Doucet E..Effects of exercise intensity on food intake and appetite in women.Am J Clin Nutr. 2004 Nov;80(5):1230-6. Available On-line at https://www.ncbi.nlm.nih.gov/pubmed/15531670 Unick JL1, Otto AD, Goodpaster BH, Helsel DL, Pellegrini CA, Jakicic JM. Acute effect of walking on energy intake in overweight/obese women. Appetite. 2010 Dec;55(3):413-9. doi: 10.1016/j.appet.2010.07.012. Epub 2010 Jul 30. Boecker, H. et al. The Runner's High: Opioidergic Mechanisms in the Human Brain. Cerebral Cortex, Volume 18, Issue 11, 1 November 2008, Pages 2523–2531, https://doi.org/10.1093/cercor/bhn013 Trexler, Eric & Smith-Ryan, Abbie & Norton, Layne. (2014). Metabolic adaptation to weight loss: Implications for the athlete. Journal of the International Society of Sports Nutrition. 11. 7. 10.1186/1550-2783-11-7. Laforgia, J. Withers, R.T., Shipp, N.J. and CJ Gore (1985). Comparison of energy expenditure elevations after submaximal and supramaximal running.J Appl Physiol. 1997 Feb;82(2):661-6.

A great article i came across Body type influences how you respond to diet and training. Understand your body type in order to plan your muscle building training and diet program. When I first got into the muscle building scene I was overwhelmed by the amount of different training programs, bodybuilding supplements, diets, articles and information there was out there. There were so many conflicting diets and training programs available and I had no idea what I “should” be doing. The result of this was about 6 months in the gym with little gains and almost no motivation to workout anymore. I was at a complete loss and about to throw in the towel and give up. Then a guy in the gym gave me a magazine and told me to read the article in there about body types. So I did and it opened my eyes up to the reason why I wasn’t making any gains in the gym. I am a true ectomorph (classic hardgainer) and my bodyweight was 60.2kg (132.5lbs) when I first walked into a gym. I had no idea about body types back then. I assumed (like most beginners do) that the more I worked out the bigger I would get. Thinking that “more was better” I started following a program designed for an elite bodybuilder. This resulted in gains of about 1.7kg in 6 months. After reading the body type article in that magazine I started to understand more about how my body type worked, my metabolism, and gaining weight. Being an ectomorph I need to focus on calorie intake, long rest periods, and minimum cardio. It was only then I started making some real gains and I’ve never looked back. So it’s important to be able to identify and understand your body type. Different body types require different training methods and diet plans. So listed below are the 3 male body types: ectomorph, mesomorph and endomorph, along with their characteristics. Image courtesy of Govt. of Western Aust. Dept. of Health Ectomorph An ectomorph is a typical skinny guy. Ecto’s have a light build with small joints and lean muscle. Usually ectomorph’s have long thin limbs with stringy muscles. Shoulders tend to be thin with little width. Typical Traits of an Ectomorph: Small “delicate” frame and bone structure Classic “hardgainer” Flat chest Small shoulders Thin Lean muscle mass Finds it hard to gain weight Fast metabolism Ectomorphs find it very hard to gain weight. They have a fast metabolism which burns up calories very quickly. Ecto’s need a huge amount of calories in order to gain weight. Workouts should be short and intense focusing on big muscle groups. Supplements are definitely recommended. Ectomorphs should eat before bed to prevent muscle catabolism during the night. Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easier for them. Recommended Workouts for Ectomorphs: Muscle & Strength Full Body Workout Routine The Total Package: A Full Body Strength & Hypertrophy Workout Full Body Workout Program for Tall Guys Huge in a Hurry Workout Program Max Adaptation Upper Lower (MAUL) Workout Mesomorph A mesomorph has a large bone structure, large muscles and a naturally athletic physique. Mesomorphs are the best body type for bodybuilding. They find it quite easy to gain and lose weight. They are naturally strong which is the perfect platform for building muscle. Typical Traits on a Mesomorph: Athletic Generally hard body Well defined muscles Rectangular shaped body Strong Gains muscle easily Gains fat more easily than ectomorphs The mesomorph body type responds the best to weight training. Gains are usually seen very quickly, especially for beginners. The downside to mesomorphs is they gain fat more easily than ectomorphs. This means they must watch their calorie intake. Usually a combination of weight training and cardio works best for mesomorphs. Recommended Workouts for Mesomorphs: Power Hypertrophy Upper Lower (P.H.U.L.) Workout Michael B. Jordan Inspired Workout: Train Like Black Panther's Killmonger 10 Week Mass Building Program Fast Mass Program: The 4 Day Superset Split Workout 6 Day Push, Pull, Legs Powerbuilding Split & Meal Plan Endomorph The endomorph body type is solid and generally soft. Endomorphs gain fat very easily. Endo’s are usually of a shorter build with thick arms and legs. Muscles are strong, especially the upper legs. Endomorphs find they are naturally strong in leg exercises like the squat. Typical traits of an Endomorph: Soft and round body Gains muscle and fat very easily Is generally short "Stocky" build Round physique Finds it hard to lose fat Slow metabolism Muscles not so well defined When it comes to training endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat not muscle. To keep fat gain to a minimum, endomorphs must always train cardio as well as weights. Usually supplements may not be needed as long as the person has a high protein intake in their diet. Recommended Workouts for Endomorphs: 12 Week Fat Destroyer: Complete Fat Loss Workout & Diet Program The AMRAP Bodybuilding Workout for Muscle Mass 10 Weeks to Shredded: Maximize Your Fat Loss with this Workout Get RIPPED: 3 Day Workout Split Plus Cardio Routine The Ripped Freak Training Program A Combination of Body Types These body types aren’t set in stone. In fact, most guys have a combination of two body types. These combinations are either ectomorph/mesomorph or mesomorph/endomorph. It is not uncommon to find a pure mesomorph that gains weight like an endomorph for example. So which body type are you? Given the information above you should be able to identify your body type. You may also want to optimize your diet and training to suit your body type. One final point I want to mention is that no matter what your body type you can build a big, ripped, muscular physique. Even the skinniest of guys can bulk up. Yes, it’s harder but if you’re willing to put in the hard work it can be done. I have about the skinniest natural build possible and at the time of writing this article I have gained about 30kg (66lbs) of lean muscle mass.

So injecting every 5 days i dont have any emotional stuff going on but i am very even tempered to begin with...personally i love it and i get great results from doing it this way plus been doing prop over 15 years....

The year was 1984. Time magazine had just published its controversial article on why cholesterol is bad for your health. The era of the low-fat diet insurgence in America was just beginning, and companies had started creating and labeling products as "low fat" or "cholesterol free." Over the past several decades, research on low-fat diets has evolved. Since releasing its infamous review, Time has released follow-up articles that suggest cholesterol and fat may not be as bad as originally thought. The recent popularity of high-fat diets, such as the ketogenic diet, have helped this long-despised macronutrient gain some positive traction. Still, there exist many myths and misconceptions around the ketogenic diet. The Basics The name "ketogenic" comes from ketosis. At its most basic level, ketosis is the body's process of turning fat into energy. When your body's carbohydrate stores are low, you convert stored fat into ketones, which supply energy to the body. A ketogenic diet stresses the consumption of natural fats and protein—such as meat, fish, and poultry—while limiting carbohydrates. This maintains ketosis over a sustained period of time. Even though ketogenic diets have seen a surge in popularity in recent years, this type of diet has been around since the 1920s. Physicians used the science of ketosis to treat epilepsy; after the introduction of anti-epileptic drugs, the use of ketosis as a treatment declined dramatically. The diet has seen a rebirth over the past decade as researchers studied ketosis both as a weight loss solution and neurodegenerative disorder treatment. The Benefits Because the body turns the fat into energy after its carbohydrate stores are depleted, the ketogenic diet has potential weight loss benefits. Research has shown that fats and proteins are the most satiating, while carbohydrates are the least. Because you feel full longer after eating fats and proteins, you reduce the number of calories you eat overall. One of the most researched benefits, however, is how eating a high-fat diet can treat disorders such as epilepsyand Alzheimer's. There are also potential benefits for some diabetics, as ketosis can help your body regulate its blood sugar. But an overabundance of ketones can lead to diabetic ketoacidosis, so those with type 1 diabetes may choose to pursue other dietary options. The Myths Despite the popularity of the ketogenic diet, there are still plenty of myths surrounding it. Some people believe that it's dangerous when your body enters ketosis. However, it's important to understand the difference between ketosis, which is nutritionally safe, and ketoacidosis, which is caused by a lack of insulin and can increase blood sugar significantly. The ketogenic diet keeps the body in ketosis, not ketoacidosis. It's still important to monitor your ketone levels and consult with your doctor before embarking on this diet, since ketoacidosis is a serious medical issue. Dieters should also be aware that while some researchers have linked high-fat diets to heart disease and certain types of cancers, evidence is conflicting, with experts falling on both sides of the debate. Going Keto Getting the adequate amount of fat required to send your body into ketosis is fairly easy. Common sources of keto-approved fat include salmon, avocados, and coconut oil. For example, you could throw a couple of tablespoons of coconut oil into your favorite smoothie. Or you could pull a keto classic and mix in a tablespoon of butter or coconut oil into your coffee. When going keto, make sure to drink lots of water, resist processed foods, track what you eat, and monitor your blood sugar levels. If you think that a ketogenic diet might be right for you and your health goals, do your research and talk to a doctor before attempting this lifestyle change. For diabetics, regulating blood sugar and tracking what foods you eat are crucial habits.

Thankyou very much hun....

I agree with musclemama, i usually take propionate as it has a shorter life and i only inject every 5 days or so that way i am able to avoid the sides and i have ran propionate for over 15 years off and on..larger clit is a definite bonus for both the woman and man...?

Welcome aboard ?

Welcome aboard ?

Welcome aboard ?

Welcome to the board ?

Welcome to the board glad to have you ?