"The Law of 3's" for Dieting and Success

Elliott Hulse's Lean Hybrid Muscle Reloaded - Build Muscle & Burn Fat

Oldschool Bodybuilding: Arnold Schwarzenegger Chest

                                                                                                         Sets               Reps

Bench Press                  5-7  10-12

Incline Bench Press          5    12

Flat-Bench Dumbbell Flye     5    10-15

Weighted Dip                 4-5  12-15

Source:
THE COMPLETE ARNOLD. Joe Weider's Muscle & Fitness; Jul 2007, Vol. 68 Issue 7, p214-226,10p

The no bullshit approach to supplementation.

When it comes to supplements buy what you can afford.

Here’s the priority list for the hard training beast.

1.   Creatine

2.   Beta-Alanine

3.   Protein

Creatine and Beta-Alanine are higher than protein because those two supplements cannot be gotten in the amounts required through diet. Pre-workouts, amino acids and carbohydrates can all be obtained from food sources. A couple of eggs, a cup of coffee, a glass of milk and a apple make an excellent pre-workout.

You can decide on all the others based on your budget and interest.

Cap Barbell Weighted Bag

Fullbody Exercise: Man and a Barbell doing the Clean Squat Press

Strengthcamp plan to lose that belly fat forever.

Strengthcamp plan to lose that belly fat forever.

1.   Drink only water.

2.   Eat meat and vegetables (paleo). (eliminate all sugars and starchy carbohydrates from your diet)

3.   Walk every day for an hour. (Twice per day is even better)

4.   Weight train 2 or 3 times per week.

Stick with this for at least 6 weeks.

Elliott Hulse's Lean Hybrid Muscle Reloaded - Build Muscle & Burn Fat

30-Second Fitness: Take-Anywhere Upper-Body Resistance Band Workout

Olive Leaf for Lower Blood Pressure, Cortisol and Higher Testosterone

 

 

Who would have thought that rats would contribute so much to the building of muscle. Yet again our little furry friends have given us another idea to try in our quest for that natural edge.

Olive Leaf extract as well as Olive Oil has oleuropein a phenol compound touted for it's antioxidant value.

The study I'm bragging about showed that rats that consumed a high protein diet along with oleuropein had triple the concentration of testosterone in their testes.

Take 1 olive leaf capsule with each high protein meal.

The study suggests that 8mg/kg of bodyweight would be the human equivalent.

Sources:
Oleuropein boosts testosterone level, lowers cortisol secretion, stimulates anabolism 17.12.2013
Olive Leaf Extract helps damaged cartilage to heal more quickly 09.08.2012
Olive Leaf Extract reduces stomach fat 31.07.2012
Olive Leaf Extract boosts concentration of active thyroid hormone 26.07.2012
Live longer with monounsaturated fatty acids 22.02.2012
Diet rich in mono-unsaturated fat boosts EPOC 17.01.2012
Slim effortlessly: use olive oil instead of butter 13.01.2012
Animal study: olive oil strengthens bones 07.12.2011
Animal study: olive oil is good for (old) muscles 12.08.2011
Your body burns unsaturated fat better after exercise 11.11.2010
Why you stay slimmer more easily with olive oil than with saturated fats 31.10.2010
Healthy margarine makes you depressed, olive oil brightens you up 31.03.2010
Olive oil converts cholesterol more easily into testosterone 01.09.2009
More adrenalin through olive oil 23.06.2009
Life-extending effect of virgin olive oil shown in fat rats 22.05.2009
'Healthy fats' diet keeps those lost pounds off 11.01.2009
Live longer with healthy fats 30.12.2008

Unexpected Benefits of Olive Leaf Extract - Life Extension
Oleuropein - Wikipedia, the free encyclopedia