Category Archives: Diet and Nutrition

5 x 5 workout

Clean Bulk

Our last few blog posts called our ‘Get Big Series’ were geared towards adding size. We’re going to extend that concept with this post called ‘Clean Bulk.’

Size, strength, and muscle mass are the reasons we look forward to the winter months. We can stand to carry a little fat for the sake of size as we’re hidden by layers of clothes. However, to gain extreme mass doesn’t mean you should let it all go and get fat.

Tips for Clean Bulk

With that we’re going to share some tips for clean bulk. Yes, you want size but it needs to be mostly muscle. You also want to remain healthy and we all know that carrying extra body fat will only hurt your gains.

♦ Lift heavy but also get adequate reps towards the end of your workout

♦ Do cardio at least 3x per week

♦ Eat carbs but don’t overdo it

♦ Eat plenty of high quality protein

♦ Keep sugars to a minimum

♦ Continue to steer clear of processed foods

♦ Eat plenty of fibrous foods

♦ Consider taking digestive enzymes

♦ Stay up on your vitamins and amino acids

♦ Consider a test booster that promotes clean gains

Adding Quality Mass

Remember, your goal should be to add quality mass. A little extra fat may not hurt. But you don’t want to be strong and fat. Sloppy gains aren’t true gains.

Another thing to remember is don’t always go by the scale. If you quickly put on 10 lbs there’s a good chance you gained too much body fat.

The fat you gain the harder it will be to shred up during the spring and summer months. And the more fat you have to lose, the more muscle you’ll lose in trying to drop all the fat you gained over the winter.

Clean Bulk is Healthier

Doing a clean bulk is far more healthy than trying to add a bunch of mass eating everything in sight. The old adage ‘you are what you eat’ holds true. If you eat junk, you’re not going to have the energy to train the way you need to.

Eating too much junk will also deprive your body of the nutrients it needs to recover and maintain health. It’s okay to splurge a little when adding mass, but consider staying on the clean bulk side as much as possible.

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5 x 5 workout

Get Big Series: Diet for Mass

Welcome to the second blog post in our Get Big Series. In our last post we gave you a workout for mass. Now we’re going to cover a crucial element to getting bigger. Food.

The below diet for mass is an example of a nutrition plan you can start using today. The focus is on foods that are high in both protein and carbohydrates. Eating big doesn’t mean you’ll be eating junk food. Though a little excess fat is acceptable, you want the gains to be as lean as possible.

Diet for Gaining Mass

As we stated in our Get Big Series workout for mass, you’ll need to train with heavy weights on this diet for mass. It may seem like you’re overeating but your body will need these calories to grow.

Mass Meal 1

4-5 whole eggs

2-3 turkey sausage links

2 servings of oatmeal

1 bagel

Mass Meal 2

1/2 of lean ground beef

2 servings of whole wheat pasta

salad

Mass Meal 3

Weight gainer shake

10 ounces of milk

Mass Meal 4

10-12 ounces of baked chicken

2 sweet potatoes

cup of vegetables

Mass Meal 5

10-12 ounces of sirloin steak

2 servings of rice

2 servings of spinach

Mass Meal 6

2 scoops of whey protein powder

2 tablespoons of natural peanut butter

There are six high calorie, power packed meals in our diet for mass. There’s adequate protein and each meal is loaded with ‘good carbs.’ There’s also essential fats.

This diet for mass is a typical day of planned meals. You can follow this platform and create your own meal plan. Cheat meals can be as needed. Just be honest with yourself as to how many cheat meals you can have throughout the week.

Follow this diet for mass and you’re sure to grow. You can adjust your food intake as you see fit. And also check out our recommend supplement for mass, Jacked Up +.

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Get Ripped for the Summer

Summer time is right around the corner and it’s time to get your body in shape so you can show it off. It’s time to get ripped. There are 3 areas we want to address that will help you cut body fat so your hard earned muscle is displayed.

Diet to Cut Body Fat

The most imperative area we need to address for getting ripped is your diet. You have to dial in what foods your body responds to best in regards to boosting your metabolism and giving you energy. Some key points are:

> Plenty of lean protein

> Moderate complex carbs

> Adequate healthy fats

> Cut out processed foods

> Cut out high-sugar and artificial foods

> Eat organic as much as possible

Workouts to Get Ripped

Just showing up to the gym won’t cut it when you’re trying to get ripped. You need a precise blend of both weight training and cardiovascular workouts. A good rule of thumb is to train with weights for 30 minutes followed by 30 minutes of cardio.

1 Hour Workout

> 30 minutes of weight training

> 30 minutes of cardio

Supplements to Get Cut

You may typically expect to see us talk about fat burning supplements here. Rather, we’re going to talk about the benefits of boosting your testosterone levels to get ripped. You don’t want to just lose weight; you want to lose fat. You also want to build lean muscle and show off your muscle definition. This is why we recommend testosterone boosters over fat burners.

We have a small handful of high quality testosterone boosters that we recommend. For this particular blog we’re going to recommend TestoFuel as it’s been our #1 rated testosterone boosting supplement since we’ve gone live. Click on the link below to read our full review of TestoFuel and integrate this powerful supplement into your plan to get ripped for the summer.

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Vitamin D3 and Testosterone

There’s no shortage of performance enhancing supplements and testosterone boosters. Pick up any fitness or bodybuilding magazine and you’ll be smothered with supplement ads on almost every page. Where as these supplements can indeed help us reach our goals faster, they’re by no means a substitute for proper nutrition. At the same time, supplements may be helpful to get attain the proper dose of Vitamin D3 to increase testosterone levels.

Increasing Testosterone through Nutrition

So while you’re on the topic of nutrition let’s talk specifically about foods that are high in Vitamin D3. Fatty fish is your best bet. And bodybuilders, who are always looking for ways to increase testosterone levels, are fond of salmon. Along with fish, oysters are very high in Vitamin D. Milk is also another natural source of Vitamin D but many are lactose intolerant and milk may not be friendly if you’re dieting for a competition.

Can Vitamin D3 Increase Testosterone?

Now that we’ve covered some of the foods you can eat to get your daily intake of Vitamin D let’s talk about how this vitamin increases testosterone. There have been several studies done having a controlled group supplement with Vitamin D3. Although the testosterone levels aren’t typically substantial with just taking Vitamin D3. the increase in testosterone is notable. There seems to be a direct correlation between Vitamin D3 and increased testosterone.

If you notice, many testosterone boosters contain Vitamin D3 although many may not contain an adequate dose to be effective. There are a few supplements we’ve run across that help increase testosterone with Vitamin D3 on the label. We also mentioned oysters above in our blurb about nutrition. Our top rated testosterone not only contains the adequate dose of Vitamin D3 but it’s also packed with a new ingredient called Oyster Extract. Read more in the link below why we recommend this powerful supplement to everyone that’s wants to increase their testosterone.

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Perfect Post Workout Meal

You can train hard and take the latest and greatest testosterone boosting supplements but if you don’t feed your muscles after your workouts, you’re just spinning your wheels. When you train you deplete your body of specific nutrients. When you’re finished working out your body is craving those nutrients to start the recovery process.

Without proper recovery you simply won’t grow. In fact, you can actual do more damage than good if you’re not taking post workout nutrition seriously. Not only will you lose muscle but you can also damper the fat burning process. The idea is simple; you need a quality source of protein and carbohydrates within an hour after your workout.

Simple Post Workout Meals

We’d like to provide 2 examples of quality yet quick and simple post workout meals. These meals contain a protein source as well as a source of carbohydrates, and a small amount of fat. The focus of these meals is to recover and rebuild muscle, which in turn also helps your body burn fat. One meal is a shake-based meal while the other is a whole food meal.

Meal 1 – Post Workout Shake

1-2 scoops of whey protein powder

1 banana or serving of dark berries

1 teaspoon of honey

1/2 serving of all natural peanut butter

Meal 2 – Whole Food Meal

6-8 ounces of chicken breast cooked with olive oil

1 serving of rice

1 cup of fruit

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These are examples of very simple post workout meals. You can use these as guides to create your own. For example, you may want fish or lean beef instead of chicken, or a sweet potato instead of rice. You can also put a variety of fruits in your protein shakes. So feel free to experiment.

The worst thing you can do is go without eating after a hard workout. You can actually lose muscle this way and that’s not something you want. It can easily be prevented with making one of these simple, fast post workout meals.

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