Maintaining a high-quality bodybuilding diet with all the required calories and macros can be tricky if you’re on a tight budget, especially when you make a stop at the meat department. To gain serious mass you need to be able to afford to eat a lot – supplements aside, we’re talking about bodybuilding staples such as beef, chicken and fish. While some people believe you have to spend big to get big, we wouldn’t necessarily agree. Although it’s true that the bodybuilding lifestyle comes with a price, you don’t have to be a millionaire in order to maintain it. There The post Get Big On a Budget ..read more

As you already probably know, testosterone is one of the most important muscle building hormones produced in the body. Most of the testosterone in the blood is bound to a protein called s*x hormone binding globulin (SHBG). The amount of testosterone that is not bound (“free” testosterone) can be actually used by the body for muscle building.   1. How to naturally raise your testosterone levels Add compound exercises which engage multiple muscle groups in your workout regimen. The best choices are deadlifts, squats, bench press and overhead presses. Research has shown that utilizing t ..read more

There is nothing tastier than pillowy soft, gooey-in-the-middle, cream cheese covered frosting cinnamon roll. However, no matter how delicious they are, they are not the healthiest option. But, don’t lose hope just yet. We have the solution: a high-protein, low-carb homemade alternative that tastes just as good! Yep, you heard it right. These high-protein, low-carb twist gives you all the flavor without the guilt. Ingredients you will need: 1/2 tbsp Cinnamon 10g Coconut flour 5 Egg Whites 30g Whey protein – vanilla flavor 10g Apple Fiber 1 Teaspoon Stevia based sweetener Ingredients for the fr ..read more

We’ve all been there before.  Searching through dozens of magazines, web sites and consulting fitness experts to know what the best foods are to lose fat and gain muscle. With all of the misinformation out there, I can see why so many get confused and don’t know what is best to eat.  I remember these days clearly.  It wasn’t until I consulted and got advice from one of the top bodybuilders in the world that I was able to debunk the myth of what foods I should eat to build lean muscle and which ones to avoid. So what I The post 5 Foods to Help You Build Muscle and Lose Body Fat a ..read more

The supplement combos we are about to present you will rev up your metabolism and seriously speed up the fat-loss process to get shredded for the beach this summer. For many people taking just one supplement has proven more than enough to see changes for the better, whether in the looks or health department. But sometimes taking two supplements at the same time can yield tremendously better results, as in one supplement will be in charge of cranking up the fat-burning machine, while the other will significantly enhance its effects. Taking that into consideration, the supplement combos we’ll pr ..read more

There’s no other muscle group more stubborn to grow than the calves and this can be very frustrating for the average lifter who doesn’t like training his legs anyway – how long can you keep doing something that doesn’t produce any visible results? Just before you call it quits, you should know that your problem could be caused by a few training mistakes that can be easily fixed once you spot them! Read this article to understand what you’ve been doing wrong and discover how you can beat your calves into submission and build the powerful legs you want. #1. The post 6 Calf Training Mistakes That ..read more

Chia seeds are becoming increasingly popular ingredients. They are also called a superfood, packed with dietary fiber, omega-3 fatty acids, potassium, magnesium, and antioxidants. As a result, they provide more energy and endurance, and regulate digestion. While it’s very easy to add them to our favorite smoothie or sprinkle over our salad, you can also make a very simple, tasty, and healthy dessert from them. Here are some tips on how to prepare this delicacy. ORANGE CHIA PUDDING Preparation time: 10 minutes Servings: 2 Ingredients 1 cup milk of your choice (we usually use almond milk) 1/2 cu ..read more

It’s safe to say that there’s hardly anyone who doesn’t love pancakes. If there is someone in this universe, it’s probably because they haven’t yet tried this mouth-watering protein pancake. Yes, you read that right. This pancake packs a higher protein punch, takes just a few minutes to make, and even the most culinary-challenged among us can whip it up. Ingredients: 2 tablespoons of ground oats 1 scoop of whey protein, you can choose a flavor of your choice. 1 whole egg 2 egg whites 1/2 banana (60g) A pinch of salt Preparation Process Simply place all the ingredients into The post Fitness Rec ..read more

Isn’t it fascinating how some folks can munch on anything without gaining a pound, while others seem to pack on weight just by glancing at fast food or sweets? This is due to a particular part of the human genes, but also due to a “broken” metabolism. People that can eat whatever they want without gaining weight usually have good genes and an extremely well-functioning metabolism. This ensures, among other things, that nutrients are processed better and faster. That being said, we all have to make sure that we take a good care of our own metabolism, so it can The post The Most Common Causes of ..read more

Bodyweight exercises are simple, don’t require special machinery or extra equipment and can be performed virtually everywhere. You can effectively target any body part you want with bodyweight exercises and there are no limits to how strong and flexible you can get by using body resistance alone. We’re not saying that you should abandon your regular training with additional weights altogether, but if you give the following bodyweight exercises a try, you can reap some great benefits that will improve your main lifts in many ways and help you put on more lean mass in the long run. Keep in The p ..read more