Bodybuilding Today What Does Bill Grant Think about It?

Bill Grant one of the all time greats from the golden era and still training in his 70’s! Gives his take on bodybuilding in todays era.

Here are a couple of articles from Bill on the subject.

WATCH: Bill Grant Talks About The Current State of Bodybuilding – Fitness Volt

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Schwarzenegger, Columbu, Zane, Grant. Not all are household names, yet all are synonymous with the term “champion bodybuilder,” and all are from the iconic Pumping Iron and Gold’s Gym days of the ’70s. Each is an epic story in and of themselves, yet the focus here is on the legendary Mr. World and Mr. America, Bill Grant.

Grant was a scrawny kid who started working out in his early teens to put some meat on his bones. He made some significant gains and started competing before the age of 20.

Watch the above interview with bodybuilding legend Bill Grant, he was visiting Finland’s Mayor’s Gym and was interviewed by Jukka Nyyssölä.

Competition History

  • 1988 IFBB Night Of The Champions 13th
  • 1988 IFBB Chicago Pro 13th
  • 1986 IFBB Night Of The Champions 9th
  • 1985 IFBB Night Of The Champions 11th
  • 1984 IFBB Olympia 15th
  • 1984 IFBB Canada Pro 7th
  • 1984 IFBB Grand Prix World 7th
  • 1984 IFBB World Grand Prix 7th
  • 1984 IFBB World Pro 3rd
  • 1983 IFBB Grand Prix Las Vegas (Caesars) 7th
  • 1982 IFBB Grand Prix Belgium 7th
  • 1982 IFBB Grand Prix Sweden 8th
  • 1981 IFBB Grand Prix England 6th
  • 1981 IFBB Grand Prix Belgium 7th
  • 1981 IFBB Grand Prix California NP
  • 1981 IFBB Grand Prix Wales 6th
  • 1981 IFBB Pro World NP
  • 1980 IFBB Night Of The Champions 7th
  • 1980 IFBB Canada Pro 5th
  • 1980 IFBB Grand Prix California 9th
  • 1980 IFBB Grand Prix Pennsylvania 8th
  • 1979 IFBB Night Of The Champions 5th
  • 1979 IFBB Canada Diamond Pro Cup 6th
  • 1979 IFBB Canada Pro NP
  • 1979 IFBB Florida Pro 8th
  • 1979 IFBB Grand Prix Pennsylvania NP
  • 1979 IFBB Grand Prix Vancouver NP
  • 1979 IFBB Pittsburgh Pro 7th
  • 1978 IFBB Olympia 7th
  • 1978 IFBB Night Of The Champions 3rd
  • 1978 IFBB Pro World 6th
  • 1977 IFBB Olympia 5th
  • 1976 IFBB Olympia 4th
  • 1974 IFBB Mr. International 1st
  • 1974 IFBB Mr. World 1st
  • 1973 IFBB Mr. International 2nd
  • 1973 IFBB Mr. World 3rd
  • 1973 IFBB Mr. World 1st
  • 1970 AAU Junior Mr. America 3rd
  • 1970 AAU Junior Mr. America 7th
  • 1970 AAU Mr. America 12th
  • 1970 AAU Mr. America 7th
  • 1968 AAU Mr. America 17th
  • 1968 AAU Mr. USA 6th
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This Article was published on – 01 Sep, 2017 By Ayan K


WATCH: Bodybuilding legend Bill Grant talks about the state of bodybuilding

Bill Grant Interviewed

Watch this great interview with bodybuilding legend Bill Grant, thanks to our friends at

Bill Grant was visiting Finland’s  Mayor’s Gym and was interviewed by Jukka Nyyssölä.

Bill Grant compared bodybuilding today to his time in the sport. Bill states it was not about how big you are but how proportioned you are, it was not about size. He stressed everything has to flow, but the athletes today have to tone it down.

Grant also said it seems like the bodybuilders today are pushed to get as big as they are today.

Bill Grant Interviewed

The use of certain substances today is also in excess according to Bill Grant. It is distorting their bodies.

He emphasized its up to the people that run the events and the judges to change the sport.

Bill also said that he still loves the sport, but wants to see the sport get back to how it was.

As well he talked about longevity in the sport and health, he said at 70, he is still going strong and it makes him very sad seeing a number of athletes passing away at an early age.

Competition History

1988 IFBB Night Of The Champions 13th
1988 IFBB Chicago Pro 13th
1986 IFBB Night Of The Champions 9th
1985 IFBB Night Of The Champions 11th
1984 IFBB Olympia 15th
1984 IFBB Canada Pro 7th
1984 IFBB Grand Prix World 7th
1984 IFBB World Grand Prix 7th
1984 IFBB World Pro 3rd
1983 IFBB Grand Prix Las Vegas (Caesars) 7th
1982 IFBB Grand Prix Belgium 7th
1982 IFBB Grand Prix Sweden 8th
1981 IFBB Grand Prix England 6th
1981 IFBB Grand Prix Belgium 7th
1981 IFBB Grand Prix California NP
1981 IFBB Grand Prix Wales 6th
1981 IFBB Pro World NP
1980 IFBB Night Of The Champions 7th
1980 IFBB Canada Pro 5th
1980 IFBB Grand Prix California 9th
1980 IFBB Grand Prix Pennsylvania 8th
1979 IFBB Night Of The Champions 5th
1979 IFBB Canada Diamond Pro Cup 6th
1979 IFBB Canada Pro NP
1979 IFBB Florida Pro 8th
1979 IFBB Grand Prix Pennsylvania NP
1979 IFBB Grand Prix Vancouver NP
1979 IFBB Pittsburgh Pro 7th
1978 IFBB Olympia 7th
1978 IFBB Night Of The Champions 3rd
1978 IFBB Pro World 6th
1977 IFBB Olympia 5th
1976 IFBB Olympia 4th
1974 IFBB Mr. International 1st
1974 IFBB Mr. World 1st
1973 IFBB Mr. International 2nd
1973 IFBB Mr. World 3rd
1973 IFBB Mr. World 1st
1970 AAU Junior Mr. America 3rd
1970 AAU Junior Mr. America 7th
1970 AAU Mr. America 12th
1970 AAU Mr. America 7th
1968 AAU Mr. America 17th
1968 AAU Mr. USA 6th






bill grantbodybuildingifbbinterviewtop

This Article was published on – 31 Aug, 2017 By


Beginners Bodybuilding Guide

Beginners Bodybuilding Guide

A great article for those new to the world of bodybuilding. It give some great tips on getting started….so if your new this is a great primer.

15 Great Tips for the Bodybuilding Beginners of Today

Bodybuilding Beginners of Today

So, you’re new to bodybuilding. It is great to see you joining the bodybuilding world, and we warmly welcome you. There are a lot of different reasons why you have joined this lifestyle, and we can’t pretend to know all of them.

But here you are, and it is great that you have decided to join us.

But now that you have decided to start bodybuilding, you might feel lost in an ocean of terms and equipment. You know where you want to be, but you aren’t quite certain how to get there yet. Don’t worry. We are here to help.

We’re going to take you on a guided tour of things that we had to learn the hard way or get from seasoned bodybuilders. We’re going to give you 15 tips that you’re going to need as you start off on this incredible path. Let’s begin, shall we?

  1. Stick to free weights

When you start building a house, you don’t dive straight into furnishing an empty lot. No, there is still a lot of work that needs to be done before you can move on to the fancier stuff.

The same applies to bodybuilding. You might be looking around and seeing a whole lot of shiny machines that do incredible things. But you’re going to ignore all the glitz, and get down to building a foundation.

Free weights are weights such as dumbbells, kettle-bells and the like. These weights don’t constrain your movements and will therefore require more effort from your stabilizer muscles.

This will strengthen these muscles and help you a lot as you move forward. The shiny machines with their constrained and fixed movements will be great for later, but right now, you’re focusing on your foundation.

  1. Focus on compound movements

Thanks to the internet, there are a lot of different articles out there with a lot of interesting workouts. Each one promises wondrous results and help for things you have never even heard about before.

That is great. But you need to leave your web article at home when you go to the gym. Those exercises are not for you yet.

You need to focus on the basics, and you will see that even seasoned veterans still use these exercises. Compound movements are what you will be focusing on.

Compound movements are exercises which focus on more than one muscle group. Squats, deadlifts, barbell bench presses, military shoulder presses and the like are your new best friends. They should not be missing from any of your routines.

Isolation exercises are for later. Once again, you need to have a certain level of strength and experience to move on to the more advanced stages.

Be patient; one day you will be using all those bookmarked bodybuilding exercises. And, as I mentioned before, you will see all the bodybuilding giants adding these exercises to their programs.

These compound exercises will be with you all the way, so don’t knock them until you have perfected them. And by then you will have a deeper appreciation for them.

  1. Learn the correct form of each exercise

Do you want to be injured? No, of course not. Nobody in their right mind goes into the gym expecting to get injured. Injuries will set you back and hinder your progress phenomenally.

That, and it will hurt- a lot. But you’re going to get injured if you walk into a gym expecting to nail every move perfectly. Slow down, newbie. You need form.

Each exercise is unique, and you will need proper form when tackling these exercises. Remember that you don’t know much, and you’re going to have to swallow your pride and ask for help.

If possible, ask a trainer, or a bodybuilding friend. If you go into the gym without proper knowledge of how to execute the relevant exercises, you’re in for a world of hurt.

Most gyms have personal trainers who would be glad to help you out in the beginning. They will also be the best people to spot your mistakes and help you out.

They are also paid professionals, so they won’t laugh at you. Besides, you can rest assured that you aren’t the worst person they have ever trained. In the beginning, you need to take every precaution to make sure that you don’t end up benched, in all the wrong ways.

  1. Have a program and stick to it

The quickest way to fail at bodybuilding is by going into the gym, and just winging it. That sort of aimless mindset will have you failing before you even begin.

You need to ask a personal trainer, or seasoned bodybuilding buddy to help you out. Ask them to help you come up with a beginner’s schedule that maps out what exercises you need to do, how many sets, how many reps, et cetera.

As you become more experienced, you will be able to map out your own program, which will be better suited to your needs. But right now, you need the help.

Another great way to map out your program and stick to it, is by recruiting a friend to join you. When you have someone, who is equally as clueless, and equally as motivated, you will be able to get a lot more done.

A friend will help you to stick to your goal, and you will always have a spotter. Which will come in handy quite soon. When you have someone who is on the same journey as you, it will be easier to laugh off your mistakes, and make it to the gym on time.

  1. Don’t train everyday

Do you know when muscle is built? Is it when you are exercising, or when you are resting? Many people get this answer wrong, and it leads to overtraining, which eventually leads to a plateau.

Which is somewhere you do not want to be. The correct answer is while you are resting.

While you exercise, you are putting your body under stress. This results in your muscles breaking down. While you rest, your body builds muscle, and that is why rests are so important.

Now, look at your program. If the person who helped you knows what he is doing, you should have 3-4 rest days a week. If not, then you have asked the wrong person to help you.

As a beginner, you don’t need to work out more than 3-4 times a week. You should be resting every other day. If you push it more than that, you will experience a lack in strength and progress which will discourage you.

You don’t need to face a plateau when you have just begun. When you do start experiencing progress, don’t take it as a sign to over train. There is never an excuse to over train. Seriously, trust me.

  1. Train each muscle group every week

Train each muscle groupDon’t take the above tip as a sign that you should lessen your workouts. Don’t get me wrong, you still need to work hard to get those gains.

They will not just come in all by themselves. You do need to train your muscles to get strong, that is just a fact. Just as too many workouts will hinder your progress, too few workouts will have the same effect.

You must find the perfect balance, or else you will be facing no progress, which will once again lead to some serious discouragement.

To find your perfect balance, you need to start by training each muscle group every week. Your program should contain a healthy mix of compound and isolation exercises.

While compound exercises focus on two or more muscle groups, isolation exercises focus on one specific muscle group.

As a bodybuilder, you need to train all your muscles. Your whole body needs to be accustomed to training, or you will start to look very strange. That is something that you do not want.

By focusing on all your muscle groups, every week, you will start to notice some definite improvement before long. You will find your balance before long.

  1. Gradually increase the weights

Stop looking at how much weight the guy next to you is benching. You need to focus on yourself. You will not start out among the greats and bench staggering amounts. In fact, that is the quickest way to hurt yourself.

And do not take your first signs of progress as a sign to heap on the weight. A problem that most beginners face is biting off more than they can chew. They overestimate what they can bench, and are left red-faced and struggling.

Start small, and add the weights as you can handle. This is where modesty is needed. Modesty is knowing what you can and cannot handle.

Once you know the form of each exercise, you can gradually increase the weights for each exercise. Keep track of how much you lift, and be sure to keep an eye on your progress as well. Every two weeks, you need to slightly increase the weight.

This careful consideration might seem unnecessary at first, but it is the best way to keep increasing your strength. As you do this, you will not only get stronger, but you will also see your progress first-hand, which is the encouragement you need to continue lifting.

  1. Avoid Junk food

You have done it! You are on your way to sure bodybuilding success, and you could not be happier. You are sticking to your program, and you are loving the progress. You finally understand what that “pumped” feeling feels like, and you understand the world of bodybuilding.

It is a great moment for you. But now, on your way home, you catch sight of a fast food restaurant, and your stomach is rumbling. You really want a treat. Surely some take out might not be such a bad idea? After all, you have been doing so well lately.

No. Just no. A treat here and there is not a bad thing, but junk food in general is a bad idea. Your diet is a very important part of the bodybuilding journey.

You cannot work hard at the gym, come home to a bunch of junk food and expect gains. Your body is only as good as the fuel that you put into it.

If you want to ensure that your bodybuilding journey is a success, you need to make sure that your diet is as strict as your program. You don’t want to sacrifice all your hard work for binge eating.

  1. Eat a lot of protein

Time for a basic biology lesson. Are you ready? What are the basic building blocks of muscle? Protein!

What are you, as an aspiring bodybuilder, trying to build? Muscle!

What should you be eating more of? Protein!

As an aspiring bodybuilder, you need to eat correctly. Remember, lifting weights and hitting the gym is only half of the battle.

You need to eat chicken, milk, eggs, dairy products, some nuts and vegetables. Basically, you need to be eating food that are sources of a lot of protein.

You’re going to need that protein if you ever want to get anywhere in the bodybuilding world. Most experts recommend one gram of protein for each pound of bodyweight. But what if it becomes a bit difficult to do that?

Then protein shakes are your best friend. Remember that you must consume that amount of protein everyday if you want to continue down this bodybuilding path.

Plan your diet around these new dietary recommendations, and don’t make the mistake of thinking that you are the exception to the rule. These recommendations are in place to help you. As a bodybuilder, your body needs to be running at optimal performance for you to see progress.

  1. Be in a caloric surplus

We eat to fuel our bodies. When we are active, or perform any activities, our bodies burn calories. As a sedentary person, you had to be careful not to consume more calories than you burn, because then those calories are stored away as fat in case of an emergency. As a bodybuilder, you need to consume more calories than you burn.

Use a calorie counter to figure out your basal metabolic rate (BMR) and adjust it according to how active you are. If you have a sedentary job, obviously you will need to consume less calories, and vice versa.

As a bodybuilder, being in a caloric surplus is like having a bit of a safety net. When you are hungry, your body will start breaking down your muscles to feed your major organs, which is something that you would presumably like to avoid.

  1. Eat more often

You are going to be hungrier. As any seasoned bodybuilder will tell you, you are going to be hungry almost all the time, unless you adjust your diet accordingly.

At first, it may stress you out, but it does make more sense when you think about it. Your body is using up a lot more food than before, and you must compensate for that. You also need to avoid being hungry to prevent your muscles from breaking down, which will hinder your gains.

So, how often should you be eating? You need to eat every 3-4 hours to avoid being hungry. This means that you will be having 4-5 meals every day.

It will be an adjustment, especially to your food budget, but it is a necessary allowance that needs to be made. Your body is working much harder than before, after all.

  1. Eat fruits and vegetables

Just because you need to eat more, does not mean that you can stuff your face with junk. You want your body to perform at optimal levels; that means that you need to eat optimal food.

Besides eating macronutrients (such as carbs, protein and fats) you also need a whole bunch of micronutrients (vitamins and minerals). So, back away from the sweets aisle, and go get yourself an apple or two.

You’re going to have to incorporate a lot of healthy vegetables and fruit into your diet if you want to get the most out of your workouts.

If you really want to eat fast absorbing carbs, usually foods with lots of sugar or white flour, the time to do so is right after your workout. And even then, it should be done sparingly. Don’t wreck all your hard work just because you don’t want to cook tonight.

  1. Rest and recover

Are you a night owl? Because, you need to sleep. Remember, your muscles only grow when you’re resting, or more specifically sleeping.

Even then, your muscles only really grow when you achieve REM sleep, so you need to get in a healthy amount of sleep (between 8-9 hours). Only then will you be able to see any real progress.

You need to organize your schedule around your bodybuilding, not the other way around. You cannot expect to live the same way as before and see considerable progress. Bodybuilding is a way of life for a reason.

It takes dedication and determination to get to any kind of skill level. It also requires you to have a healthy balance. You need to make sure that you are in bed for 8-9 hours of sleep most nights if you want to see real progress.

  1. Be cautious

You are still a newbie, a beginner in a vast world of things that you still have to learn. And that is okay. You will catch up and learn everything that you need to, but that takes time.

You can’t expect to learn everything overnight. You are going to need a lot of patience if you want to navigate this world successfully. You can’t get impatient and rush into things; otherwise you’re going to be worse off and you could even become injured.

That is why you need to take the time to get to know the forms of each exercise. But, you also need to be cautious when you make progress.

You need to get a safety belt for lower back protection. It might not seem like an important piece of equipment if you don’t have back pain. But you do not want back problems, and so you need to take preventative measures now, before it is too late.

  1. Be an athlete

Athletes have always been respected. In every culture, in every time, athletes have earned a special place in society. That is because they are hardworking, determined individuals whose hard work is proven by their skills.

Their dedication leads them to show their devotion to their sport in every aspect of their life. A true athlete will not lead an unhealthy lifestyle. They stand apart and everything they do is for the good of their bodies.

You need to be like an athlete. Bodybuilding requires determination. You should train like an athlete, but most importantly, you need to live like an athlete.

Your diet and training program are essential, but so are your habits. You need to avoid excessive drinking, smoking and other unhealthy habits. If you do not, you will not experience proper progress. You will work harder than everyone in your gym, but still not see results.

You need to be focused on your goal and be determined to live like an athlete.

The Bodybuilding Journey:

You’re only a beginner on an incredible journey. And like most journeys, you are going to need some help. Do not hesitate to ask for it. If there is no-one you can ask, do the research.

Find a friend to join you, and make the necessary changes in your life. Get help in drawing up a program, adjust your diet and be safe in everything you do.

Apply these tips and you will navigate the bodybuilding world with knowledge beyond your skill level. And remember- have fun.  You’re only a beginner, so laugh it off and don’t take yourself too seriously.

This Article was published on – 21 Aug, 2017 By gmf12HSandy


Bodybuilding and Eating Before Bed

Nocturnal Noshing: 6 Snacks You Can Eat Before Bed


Eat Late At Night


Unskilled dieters commonly believe anything consumed in the hours right prior to bed goes straight to body fat stores. So what should bodybuilders eat before bed? All this Seems like a headache for your physique! The genuine problem is that they finish up going to bed starving, awaken with marginal power, and also question why they feel like crap regardless of being disciplined.

Get up! Your metabolism never completely shuts down, also over night. Consuming as well many calories or bad foods before bed includes fat to your frame, yet not all nocturnal noshing results in extra body fat.

The method is to be smart before rest time. If you snack late, include the added calories previously in the day to obey your target calorie limitation. Choose foods which sustain muscular tissues, keep cravings levels reduced, as well as advertise secure blood sugar levels … so your mind doesn ‘ t get up your body.

These 6 snacks supply high quality nutrition that sustains weight loss and muscle structure, assisting you forge the body of your dreams:


1. Cottage Cheese With Natural Peanut Butter


Taken into consideration a traditional night-time nosh by many health and wellness lovers, home cheese with all-natural peanut butter is a snacking piece of cake.

Home cheese is perfect prior to bed since it consists of great deals of casein healthy protein, which releases gradually right into the body. This makes sure a consistent supply of amino acids via the night.

Including all-natural peanut butter to this treat enhances digestion time, boosting the snack ‘s capacity to regulate hunger.

Keep the peanut butter to a tablespoon or much less to prevent heavy calories!

2. Salmon


Salmon is a best pre-bed food resource due to the fact that it ‘s high in protein content and contains healthy omega fats. Many individuals fall brief in omega fat web content. This goes a long way to sustaining your total health and wellness!

Include salmon with salad to include mass and also fiber for the best low-carb option prior to transforming in.


3. Greek Yogurt With Flaxseeds


Like cottage cheese, Greek yogurt is high in protein and loads a calcium punch. Boost the healthy fat material of this low-fat treat with some flaxseeds.

Together, these provide a constant dose of fiber, protein as well as omega fats!


4. Low-Fat Cheese With Raw Veggies


If you hunger for cheese, this is your pre-bed meal. Regular cheese is high in hydrogenated fat, so choose a reduced-fat variety with a healthy and balanced dose of healthy protein.

Cheese is carb-free, making the fat/protein combination just exactly what you ‘re looking for! Consist of raw green veggies (cucumbers, celery or broccoli) for some negligible calories.


5. Canned Tuna With Olive Oil


Tuna is a fantastic choice for individuals desiring very little preparation work. Tinned tuna loaded in water is fat complimentary, so it ‘s crucial to include healthy fats to boost the remaining power over night.

Drizzle one tablespoon of olive oil over the tuna and also offer with a bed of spinach for an iron-packed snack that prepares you for the day

to come.

6. A Casein Protein Shake With Coconut Oil


If solid food isn ‘t your strong suit prior to bed, consider a casein protein shake. We talked about the benefits casein offers in home cheese previously. However you can additionally obtain it in protein powder!

Many casein shakes are reduced in fat. To conquer this, include fats by mixing in a tbsp of coconut oil, which supplies heart-healthy medium-chain triglycerides.

This treat contains around 200 calories as well as assists fix muscular tissue overnight.



The Healthy Way To Snack Before Bed

Don ‘ t fear the going to bed treat! Particular foods could assist you gain muscular tissue and lose fat. Select the ideal going to bed snack for a more powerful, leaner you.

For many years now we ‘ve been informed to stay clear of consuming late in the evening: Consume previous eight = put on weight, right? Not necessarily.

The truth is that nothing magical happens within your body when the clock strikes 8 p.m. You could come to be much more sedentary as well as shed fewer calories, but shutting down the kitchen area prematurely may be reducing your results.

The ” wear ‘ t eat at night ” concept seems pretty logical at first glance; after all, the earlier you take in calories, the even more time you have to burn them off throughout the day. Some research studies have actually located that, sometimes, healthy adults shed less calories digesting a dish in the evening compared to during the day.1 Various other research declares that nighttime eating may not keep you as complete as daytime eating.2 However, there are two factors to bear in mind when analyzing research studies like these:

Many studies are done on really specific populations, so the results might not be suitable to every person. Some research, such as the oft-cited study that revealed better weight gain in mice throughout a time when they were generally sleeping, makes use of rats, which could be affected differently than human beings.3 An interesting locate certainly, yet I was informed to never ever rely on a rat.

Consuming in the evening could be counterproductive to your figure if it ‘s the only meal you eat all the time or you save up all of your calories for an evening treat, but the last time I checked, most major bodybuilders and athletes don ‘ t do this. You ‘ve been educated to eat every 3-4 hrs to optimize protein synthesis, so why adjustment that routine at the end of the day?

Having a going to bed treat aesthetics your hunger, but it can additionally enhance insulin degrees as well as insulin resistance.8 High insulin degrees cause you to save fat rather compared to melting it. The easiest means to stop this is by involving in exercise! Research study showed that ladies that ate a going to bed treat for 4 weeks, yet likewise worked out 3 days per week, observed no rise in their insulin degrees.9.

Inning accordance with a current evaluation post, you should stop being afraid to chow down after sundown. It ‘s more crucial to concentrate on exactly what you consume at evening, instead of just what time you eat.4.


 Choosing the Right Evening Snack

Picking the best foods is essential for keeping your body in an anabolic state as well as setting the phase for ideal muscle mass growth as well as recuperation throughout sleep. Your best bet for a nighttime snack is healthy protein. Whey is the most common kind discovered in healthy protein supplements, yet casein is commonly believed to be the most effective to take in before bed. It ‘s released from the tummy as well as taken in into the blood stream more slowly than whey, making it suitable for prolonged anabolism during over night sleep.
Healthy protein at Bedtime to Increase Your Gains

Researchers in the Netherlands have actually shown that taking in 40 grams of casein post-exercise, yet within HALF AN HOUR of going to bed, resulted in better muscle protein synthesis (compared with a noncaloric placebo).5.

More just recently, a research study in the Journal of Nourishment revealed a that a healthy protein supplement (27.5 grams of healthy protein, 15 grams of carbohydrates, and also 0.1 grams of fat) ingested prior to sleep resulted in a rise in muscular tissue mass and also toughness during a 12-week resistance-training program, as compared to a sugar pill.6 That ‘s also much more assistance for nighttime eating and also gains!

” Inning accordance with a current review short article, you ought to stop hesitating to chow down after dusk. It ‘s more crucial to concentrate on just what you eat at evening, as opposed to just what time you consume. 4 “.
Evening Healthy protein to Raise Weight reduction.

Supplementing with a protein shake before hitting the sheets could likewise help you shed fat and increase lean mass. Researchers out of Florida State College have carried out a number of nighttime feeding researches. Below ‘s just what they located:.
Having a nighttime snack could boost your metabolic process.

Healthy and balanced, physically energetic college-aged men that ate whey, casein, or carbs 30 mins prior to bed had a greater resting energy expenditure (REE) the next morning when compared with a sugar pill team.7 Searchings for from this research recommend that no matter the macronutrient type, taking in a fluid supplement near bedtime may be advantageous for those attempting to lose or preserve weight.
Healthy protein might aid regulate your cravings.

Consuming healthy protein can help you feel fuller throughout the night and make you intend to eat less the next morning.8 Casein may verify to be the better over night option; in one research study, overweight females felt fuller after taking in casein as compared to those that consumed whey or carbohydrates at evening. 9 Having a casein snack prior to bed might actually reduce the quantity of food you eat total!

From these studies, we could securely conclude that body builders and also athletes may gain from consuming healthy protein before bed instead of going to sleep on an empty belly, especially if they intend to optimize their calorie-burning capacity. Additionally, casein may be better compared to whey, as it promotes overnight muscle mass development and also might aid you burn fat.
Your Smart Bedtime-Snack Cheat Sheet.

Consume meals at normal periods throughout the day. Have an added treat within Thirty Minutes of going to sleep. Pick a snack comprised mainly of healthy protein. Choose casein protein over whey when possible. Shoot for less than 200 calories and 30-40 grams of healthy protein.
High-casein snack foods.

1 cup home cheese 8 ounces Greek yogurt 2 mugs milk 1 inside story casein powder with 1/2 mug milk.



Late Night Bodybuilding Snack – YouTube Videos

Late Night Snack Advice (while dieting or bulking)


Late Night Bodybuilding Snack


What to Eat at Night to Avoid Putting on Fat | Late Night Muscle Meal




More advice on diet and nutrition can be found here

Chest Training – Learn to Bust Through Your Sticking Points With These Great Tips

There is something about chest day, for me its my fav training day. But over the years things get a little stale, so Ive been looking around for ways to spice things up again. Here are some great articles I have found that I think will help anyone out.

Chest Workout: Dumbbell Vs Barbell Bench Press – Which One Is Better?

This Article was published on – 22 Jun, 2017 By

Chest Workout: Dumbbell Vs Barbell Bench Press – Which One Is Better?Because of their status of essential mass builders, heavy compound exercises should be at the core of your chest routine, regardless of your other training preferences. Even though bodybuilders are notorious for their inability to agree upon the best ways to train, almost every lifter out there will tell you that compound exercises should always come first and isolation exercises should always come last in terms of workout structure.

In addition, since each exercise has its own perks and flaws, you need to plan your workout in a way that enables optimal muscle activation in the given period of time. In the case of chest training, you have a wide variety of great exercises to choose from and compose the perfect workout. But let’s begin with the basic tried-and-true upper body builder – the chest press.

You want to start your chest routine with heavy compound presses that will allow you to overload your chest while your pecs are still fresh and unfatigued so that you can achieve maximum tension and engage as many muscle fibers as possible. Presses also let you add more weight in a progressive manner and accurately track your strength development. There are gazillion press variations which target the chest muscles from different angles and we encourage you to experiment with all of them.

Nevertheless, barbell and dumbbell presses are the primary chest compound moves you should rely on for building size and strength in this area. While the barbell press is the golden chest exercise of bodybuilding for many decades now, dumbbell presses also come with a useful pack of benefits that you shouldn’t neglect if you want to up your gains.

In the text bellow we’ll compare both exercises in relation to the three most important factors that determine muscle growth and provide you with the knowledge you need to start making the most out of your chest training days.

#1. Range of Motion

The main responsibility of the fan-shaped pectoral muscles is to make your upper arms move across the front of the torso, a movement termed as “horizontal adduction”, by contracting and pulling the upper arms towards the mid-chest area.

Now, we know that going through the entire range of motion on functional exercises encourages maximum fiber recruitment and supports better muscle growth. That being said, the biggest issue with barbell presses is that they limit your range of motion and reduce it to a short up-and-down motion by keeping your arms in a locked position and thereby restricting the distance they can travel. This means that using a barbell inevitably robs you of achieving the full potential of the exercise which relies on the full arching movement and a complete horizontal adduction.

With dumbbells, your arms and hands are able to move through a full range of motion and further across your chest because they’re not locked in place like when gripping a bar. By simply comparing the top positions of a barbell press and a dumbbell press you can notice that the latter allows your arms to travel more freely and thus much further than the barbell variant. In this way, dumbbell presses make your pecs move more and work harder and stay under more-or-less constant tension through a greater range of motion.

#2. Muscular Symmetry

Most lifters struggle with having an overly developed or dominant side of their bodies caused by imbalanced training and genetic predispositions, for the most part. The resulting strength and size imbalances can be difficult to correct without proper training knowledge and lots of intentional effort. Anytime you’re performing an exercise, chances are that your dominant side will take on some of the work of the weaker side and reinforce the imbalance even further. The long term results of this include reduced stability, damaged aesthetics and increased vulnerability to injury.

Excessive barbell pressing can deepen these symmetry issues and lead to drastic strength and size imbalances in the upper body. You could be simply applying more force on your right/left side for years and even contorting your body in favor of your stronger side and not notice it until the imbalance becomes painfully visible.

#3. Mechanical Tension

When using a barbell, your hands naturally move outward as you press the weight. This outward push calls other supporting muscles into play, namely the triceps and shoulders, and accentuates their role in the lift. As you can imagine, the shift of tension decreases the stimulus for chest growth and we suppose you want the exact opposite of that.

To enable maximum tension on the targeted muscle, you need to make sure that your pecs are doing the majority of work during every single rep. Dumbbells have the ability to place slightly more tension on the chest muscles than a barbell and they also keep the muscles under tension for longer because of the greater range of motion, so consider incorporating dumbbell presses to your chest routine to reap this benefit and exhaust your pecs more thoroughly.


In addition, certain studies have also shown that compared to the standard barbell variant, dumbbell presses offer greater advantages in terms of muscle activation. One study from York University tested this claim with the help of electromyography and found that all three basic variants of dumbbell presses (flat, decline and incline) have the potential to activate more pectoral muscle fibers than their barbell counterparts.

Although a barbell allows you to lift heavier weights, this factor alone is not enough to ensure optimal muscle growth. With the use of dumbbells you can amplify the effectiveness of your lifts by increasing the volume and duration of the tension placed on the pecs. So if you want top results, make sure you get the best from both worlds by combining both exercises into your chest routine.



WATCH: Bench Press Vs Push Ups, The Pros And Cons Of Each For Chest Training - Generation Iron Fitness & Bodybuilding Network

This Article was published on – 07 Jun, 2017 By GI Team

Home Bodybuilding WATCH: Bench Press Vs Push Ups, The Pros And Cons Of Each…
  • Bodybuilding

Bench or push ups for chest gains?

Training chest can be a pretty simple or complicated endeavor depending on your ideologies around training. You see, not everyone likes to use weights for their bodybuilding training (who the hell are they?!). In fact, some people are incapable or unwilling to do weight training simply due to old or nagging injuries.

For those who are unwilling to use weights to train their chest, body weight training is a viable option. Many believe you can’t get the same results from training with body weight as opposed to using dumbbells and barbells to get the job done. To an extent this is correct, but that doesn’t mean you won’t benefit from training with body weight alone.

The most popular method of training chest using body weight alone are push ups. But can they be as effective as the bench press? The video by Calesthenicsmovement delves deep into the positives and negatives of the bench press versus the push up.

What do you find to be a more effective chest training option, the bench press or the push up?

Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.



WATCH: Andrey Skoromnyy Could Be The Most Monstrous Russian Bodybuilder Ever

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stubborn muscle

Work Outs

3 Most Stubborn Muscle Groups And How To Grow Them



Destroy Your Chest With Lee Priest's Workout -

This Article was published on – 17 May, 2017 By Ben

Destroy Your Chest With Lee Priest’s Workout

Chest is best, am I right?

I bet you can also bench more than you can squat. What is is about a big, solid chest that just supersedes every other workout we should be doing?

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Well, like breasts, a good chest can just about cover up and excuse a multitude of misgivings and sins.

Nothing make you feel more powerful either, but realistically, unlike a strong back or legs, having a super strong chest does not really offer a great deal of day-to-day benefit.

It just looks and feels good.

So with vanity in full flow, who else better that to see a video of Lee Priest in his pomp destroy chest?

Here he is, the year is 1998, it is 0620, it is a Sunday and Lee arrives to World Gym up at Venice, CA in his black Hummer and that is a proper Hummer, none of that H2, H3 business. This is also way before his neck and facial tattoos as well.

Is there anything else you notice?

Yes the gym is empty. The gym is absolutely quiet. There’s no music, no phones and a distinct lack of Instagram ‘fitness models’ or showboating, it was all business.

Plus, he is here also performing dips. I often see very few people performing dips but they are an incredible exercise and should not be omitted from any muscle building regime.

He looks downright impressive here and his form is excellent. Enjoy.

Category: Workouts



Carb Cycling – Time To Speed Up That Fat Loss

Carb Cycling, Benefits, Implementation And Science of Carb Cycle - Healthy LifeStyle Awareness

This Article was published on – 26 May, 2017 By Healthy LifeStyle

The science behind it some benefits you can get out of it, and how you could implement your own carb cycling plan.

What is Carb Cycling?

What is Carb Cycling?


It’s a strategic diet plan that involves a series of low carb days, followed by high carb days, followed by low carb days, followed by high carb days, So a typical cycle for me would be seven days long one week it would be three low-carb days, followed by a high carb day, followed by two low-carb days, I’ll buy one more high carb day and what this does is it aims to keep your metabolism up in a Clarke deficit as well as maintain fat loss throughout your entire cut.

Science Of Carb Cycling


The science behind it you are getting carbohydrates when you need them so you are having two high carb days a week, Going out with family and you are at a restaurant and you want to indulge and you want to be able have those carbs and be able to eat whatever you want another thing it does is it improves the function of leptin in your body.

So what leptin is it’s your hunger hormone it tells your body when you are hungry and when you are not hungry and how well you respond to leptin determine your hunger levels and carb cycling can help with lepti response, it also improves your insulin you are able to manipulate your insulin and spike it when you need it and improved insulin sensitivity can help your body stay in an anabolic state a muscle building state and you also be able to notice effects from yes that’s the thermogenic effect of food this is how many calories you burn actually digesting your food so it takes to burn calories carbs fats and proteins and protein actually has the tes and with that you are going to have a lot of protein on your low-carb days, so you are going to be burning even more calories on those days because of the thermogenic effects of food.

Benefits of Carb Cycling


Benefits of Carb Cycling


Some benefits you actually get out of carb cycling, Maintaining that metabolism normally when you are a quart deficit your metabolism starts to slow down you notice that your body starts burning fat less and you can even go into starvation mode where your bus or your body starts to break down your muscle instead of utilizing fat as an energy source but with carb cycling your spikes and calories or spike and carbs helps to keep your metabolism riding throughout the week instead of just dropping straight down to the cut,

It drops on the low carb days and comes back up and drops and comes back up you will also be able to retain muscle, the insulin manipulation your body is going to be muscle sparing you are going to use readily available energy as well as utilizing fat as an energy source and then there’s consistent fat burning your body instead of using those carbs because you don’y have them it’s going to utilize fat to get you through your work your workouts to get your gives you through the day just staying alive.

Implementing Carb Cycling

Implementing Carb Cycling


Implementing carb cycling these’s a couple things you need to know you need to know BMR that’s your basal metabolic rate and what that is how many calories your body burns just keeping you alive you know just getting air into lungs and keep your brain functioning you can find this using an online calculator that’s what i have done in the past and it’s really simple you just type in your height, weight, gender and whatnot and you also need to know your TDEE and what this is, is your total daily energy expenditure this is your BMR your basal metabolic rate plus the amount of calories that you burn going throughout your daily activities you know getting up,

Brushing your teeth, cooking food, going to your workouts and anything else that forces you to exert some kind of effort, once you know your TDEE you can figure out how many calories you need to your high carb days and how many calories you need on your low carb is on a typical high carb day you want to be in a 10% clawd episode as well as a 20%clerk deficit on your low-carb days, if your metabolic rate is 1,900 calories and your TV ee is 2800 calories so on a high carb day to be in 10% core deficit you are going to meet to eating about 2,500 calories on a low-carb day to be in a 25% deficit you need to be eating 2,100 calories once you know your calories you can start to figure out your macros.

High Carb Day:

Gram protein per pound of bodyweight, 50% of calories from carbs, and the rest from fat
So on high carb day you will be eating like about 2,500 calories and you will have those calories come from a combination of protein fat and carbs your protein you want them to be at about a gram per pound of body weight so 190 grams of protein you want 50% of your calories to come from carbs so take that 2500 calories number and you find 50% of that, so 1250 and then and divide that by 4 that’s how many calories in one carb that give you the number of carbs and a half then i have left over with a few calories and that’s what you should determine how many fats to eat.

Low carb day:

10% of calories from carbs, 60% of calories from protein, and 30% of calories from fat
So on low-carb day you are going to eating like 2,100 calories so you want 10% of those calories to come from carbs so 10% of 20100 that’s 210 carbs or 210 calories from carbs, so that’s a very low number about 50 grams of carbs, you want 60% of the calories to come from protein and then you want 30% to come from fats. So what that comes out to on a high carb day 315 grams of carbs 180 grams of protein and 60 grams of fat that’s for a low carb day for you that comes out to 52 grams of carbs 315 grams of protein and 70 grams of fat so tons of protein on those low-carb days really helps keep up your thermogenic effective food.



Carb Cycling: Can It Work For You? | Muscle Sport Magazine

This Article was published on – 28 May, 2017 By Joe Pietaro

If you want to gain muscle and lose fat, then carbohydrate intake will certainly be one of your main concerns? How much is enough? When should you eat them? Yes, the questions are aplenty for this subject and the more you read up on it, the more confused you get. But guess what – you have to use the trial and error method until you find out that works best for your metabolism and ability to use the benefits of carbs without depleting yourself of them.

See This Article

A macronutrient breakdown consists of the percentage of protein, carbs and fats in your diet. Obviously, one high in protein and low in fats is kind of a staple but then you mix carbs into the equation and it gets a little trickier. One way of seeing how your body reacts to them is to cycle carbs, something that sounds complicated but really is not.


Let’s break it down in simple terms. If you want to give carb cycling a shot, then there are three days you should rotate: high carb, low carb, and no carb. Even on the days when you are eating carbs, try to concentrate them into your earlier meals before dinner. And speaking of meals, eating six or seven small-to-moderate sized ones are preferable over three larger ones.


Now let’s talk about the types of carbs you should be eating. Stick with the ‘good’ version, which includes whole grain breads, brown rice, oatmeal, sweet potatoes, beans, etc. While fruits and vegetables are considered carbs, per say, allow yourself to eat them when you feel like it, especially green vegetables. If you want to get very technical and feel the need to count every gram, please feel free to do so. But the average guy or girl reading this doesn’t have the time or patience to count each and every gram. So use your judgment and on the days when you are eating lower carbs, cut the portion in half from the high carb days.


In all likelihood, you will look your best on the low carbs days, but not have that extra pep in your step. A little bloating may be experienced on the high carbs days and you’ll have a little extra energy. So it may be a good idea to try and schedule the high carb days for your longest workout (and cardio session) while making the no carb day either a shorter workout or even rest day. The low carb days are obviously somewhere in the middle, so you will get the best – and worst – of both worlds.


This little experiment may take a few weeks and should give you the answers you’re looking for. Make an assessment of how you feel on all three days and what the turnaround time is. Most likely, you’ll be able to settle on an amount of carbs that gives you what you’re looking for and results in how you want to look.

Can It WorkCarbcarbohydratesCarbscomplexcyclingfoodNutrition



Burn More Fat With Carb Cycling | The Fit Housewife

This Article was published on – 01 Jun, 2017 By Jen

Boost your metabolism and burn more fat with carb cycling. Here’s how it works…

Burn more fat using carb cycling. Here, I'll explain how it works and what you can do to make it work for you.

I get so many messages from women asking me about burning more fat. How can I burn that stubborn belly fat!?

The old me would have told you to increase the intensity of your workouts and to watch what you’re eating. Basically, eat less calories, burn more calories!

But lately, I have changed my tune around this old school stance on weight loss, and now, I would tell you something very different. There is a lot of new science out that debunks the myth of calories in vs. calories out. If calories in vs. calories out were to hold true, we could all lose weight easily just by adjusting the number of calories we are eating and burning. Simple, right?

But how many of you have done this before and failed miserably??

I sure have. Many times! And I know so many men and women who struggle with this.

This is why I’ve done a complete 180 degree turn in my stance on calories and weight loss.

Instead of preaching to my Drop a Dress Size challengers to just eat less and workout more, we now focus on optimizing hormones through nutrition!

Specifically, we focus on reducing our carbohydrate intake, increasing our healthy fat intake, and moderating our protein intake.

There has been a lot of talk about carbs over the past few years, and I have seen a trend towards low-carb diets lately, which is a good thing. However, I’m not convinced that an extremely low or no-carb diet is the way to go when you want to lose weight and make this a lifestyle change.

First off, your body needs carbs to function properly.

I’ve personally tried going on an extreme low-carb diet, and I failed miserably. I felt sick from eating so much fat and I actually started gaining weight. Am I saying a very low carb diet won’t work for you? No! This just proves that every body is different!

Just because I failed at a very strict low-carb diet doesn’t mean I’ve ditched the fat and now only eat carbs. In fact, I still like to keep my fats pretty high, but I now rotate between higher-carb days and lower-carb days.


Carb cycling is an eating plan that alternates high-carb and low-carb days. Yes, it’s that simple!

So why alternate high-carb and low-carb days? On high-carb days, you’re stoking your calorie burning furnace so that on low-carb days, your furnace burns FAT! This pattern tricks your metabolism into burning a lot of calories, even on your low-carb days.


Some of the benefits of carb cycling include:

  • It’s easy to fit into any lifestyle
  • You get to eat more of the foods you love
  • You’ll build lean, strong muscles
  • You burn more fat
  • You have more energy
  • You’ll feel more empowered

There are some things you should know about carb cycling before you try it:


In order to see your best results, your high-carbs days should be on your heavier training days. For many, that would be on leg day! It could also be on a total-body workout day.

Your body needs carbs on these heavier training days. Carbs will help your muscles recover better and give you more energy for your workouts. Having a high-carb day on a heavy training day also assures that those carbs won’t turn into fat.



Just because you are eating more carbs doesn’t mean you want to be choosing unhealthy carbs like cookies, cakes, chips, etc. When it comes to choosing your carbs to eat, think grain-free carbs (i.e. sweet potatoes, yams, white rice, white potatoes, more vegetables, fruit.)

When you choose these carbs, your body burns them differently – they are stored in your muscles and therefore NOT converted into fat. But if you choose simple carbs like foods containing white flour and white sugar and even whole grains, your body will likely convert these carbs to fat since they aren’t stored in the muscles as readily.



Don’t forget to decrease your fat intake on your high-carb days. When most people increase their calories, they tend to increase both their carb AND fat intake for the day. But when you increase both your carbs and your fats, your body is going to turn that excess into fat, and that is NOT what we want.

For example, on my high-carb days, I aim to eat 25 – 35% carbs and 45-55% healthy fats. On my low-carbs days, I aim to eat 10 – 20% carbs and 60 – 70% healthy fats. My protein usually stays the same (around 20%.)


Expect to experience some water weight gain on your high-carb days. For every gram of carbohydrate you consume, you’ll store four grams of water.

Don’t get alarmed over this! It’s a normal process and you aren’t gaining fat. On your low-carb days, you’ll notice that this gain will decrease. So my advice: STAY OFF THE SCALE!!



There are many different carb cycling schedules. How many days you want to eat high carb depends on you, your goals, fitness level, etc.

For example, I aim for five low-carb days and two high-carb days. My higher carb days (carbs being around the 25 – 35% range) are on my leg day and my total body day.

Just make sure not to put all your high-carb days back to back, you should space them evenly throughout the week.

Some people may do better with three higher carb days and four lower carb days. No matter which plan you choose, be sure to monitor your progress and consider adjusting your schedule to see what brings the best results for YOU!

Here is an example of my carb cycling meal plan:

My higher carb day. A sample meal plan of my higher carb day.

My Low Carb Day. A sample meal plan for a low carb eating day.


So now that you have the information about carb cycling, do you think you’ll give it a try? Let me know in the comments!

If you would like a complete low carb, high fat meal plan along with tips to help you get stated on a low carb lifestyle, check out my NEW ebook, The Low Carb High Fat Beginners Guide!

The Low Carb High Fat Beginners Guide

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10 Ways To Get Shredded For Summer – Its Not Too Late


It really isnt too late… But you need to start now and have a plan and stick to it!
In these articles the authors have given some great advice on what can be done in such a short amount of time.

Best Bodybuilding Cutting Diet- Get Cut and Shredded


Not only will a bodybuilding cutting diet help you lose fat, but it will also help you keep as much of your muscle mass as possible. However, a lot of people find it too hard to lose fat because they associate a bodybuilding cutting diet to be extremely boring and too hard to follow through with.
 We will in this article destroy the myth that says a bodybuilding cutting diet is boring. A bodybuilding cutting diet can be very exciting, but you need to know the kind of foods you have to eat and how you can mix them together so that you can make some delicious meals.

Foods in a Bodybuilding Cutting Diet

There are two things you need to know before we talk about the foods in a bodybuilding cutting diet. Aim to eat 6 meals a day and the closer you get to your bedtime, the less carbohydrates you should consume.

Food 1: Chicken

The first food on the list is chicken. Chicken is used by many when cutting weight because it is rich in protein and low in calories. It is also contains a lot of vitamin B6 that may prevent heart diseases.

Food 2: Fish

Fish is another great source of protein and is also rich in omega-3 fats. You need healthy fats in your diet if you want to lose fat. Salmon is especially used by a lot of bodybuilders when they are on a bodybuilding cutting diet.

Food 3: Vegetables

I usually prefer vegetables over other kinds of carbohydrates. First of all, vegetables have many health benefits and they are also extremely low in calories. So you can actually eat a lot of them, have the full stomach feeling and lose fat, all at the same time.

Food 4: Eggs

Eggs are also a good source of protein and they also contain the omega-3 fats that have many health benefits. Eggs are excellent source of proteins. Also eggs are one of few foods naturally containing vitamin D. They are also a natural good source of vitamin A, B2, B6, B12,  and folic acid and minerals such as iron, calcium, potassium and phosphorus.

Food 5: Water

Drink a lot of water because not only does water have a lot of health benefits for your body and, but it also makes you want to eat less.

Food 6: Nuts

The good thing about nuts is that they contain a good amount of protein and fat, but don’t eat too many of them because they are also rich in calories. Good sources of nuts are almonds and cashew nuts.

Bodybuilding Cutting Diet – Tips

Cardio should be part of your workout routines. It is good for your heart, it helps you burn calories and gets you in great shape. Food timing is also crucial. Eat your carbohydrates early in the day and decrease them as you go along. You should avoid eating any carbohydrates before going to sleep because your body will have a hard time processing them when you lay still.
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Bahubali Actor Prabhas Workout And Diet For A Six Pack Body

Team IBB 3,264 Views


If there is anything other than cricket that has brought the nation together its Bahubali. People, no matter what the age, profession or race; are talking about this magnum opus that has shattered all the box office records without breaking a sweat. The man who played the legendary character Bahubali, Prabhas, has become a craze for men and women alike. And why not? Where do you see such dedication and passion for work in today’s film world? Be it Prabhas or Rana, every actor in the movie has given more than their best which is why Bahubali has succeeded in making history on several fronts. Prabhas as Amarendra Bahubali became a national sensation owing to his heart melting looks and Greek god physique. Want to get a physique like that? Well, here is Prabhas’ workout and diet for amazing 6 pack abs. Let us be frank…it’s not going to be easy to catch up with Bahubali!

How Prabhas became Bahubali?

Prabhas-Bahubali-BodyPrabhas proved in every way that he was the right choice for this iconic character. It might surprise you to know that Bahubali spent a year in pre-production and Prabhas started working on his body as long as 8 months before the production could begin. He underwent a massive transformation to get into the skin of the character throughout the movie. Prabhas did not sign any other movie or even a commercial while he was on Bahubali for 3 years.

The character of Sivudu (son) was leaner as compared to Amarendra Bahubali (father). The later was a warrior and therefore had to look like one in every sense. Thus, Prabhas gradually shifted from one body type to the other across the movie.

Weight Gain

Prabhas-Bahubali-6-pack-absPrabhas definitely has a great height. He stands tall as 6 feet 2 inches. However, just like an actor he had a lean body type with a weight of 85 kg which was not suitable for the epic drama. For the first part, Prabhas had reached a body weight of around 105 kg by putting on 20 kg. To bring Amarendra Bahubali to life, Prabhas put on another 30 kg for the sequel – Bahubali The Conclusion and reached 135 kg (approx). There are even statements circulating all over the internet that Prabhas scaled up to 150 kg for the sequel. The tough part was that he needed to bulk up and get more muscular and not just fat. Putting on muscles in such a fashion required heavy diet control and very detailed workout plan.

Inspiration and Preparation

Prabhas took inspiration from WWE wrestlers who perfectly fit the criteria of huge and muscular body types. It has been said that he personally observed them, interacted with them to understand the crux of bodybuilding. Interestingly, even though he took inspiration from international stars, Prabhas did not hire any renowned international fitness trainer for himself.

Instead, he brought with him an entire gym. Yes, to focus on his workout day and night, Prabhas bought the latest international gym equipment worth 1.5 crore rupees on his own accord and set up his own fitness area – an outdoor gym in his house garden. Prabhas enjoyed working out amidst the greenery of his garden where he can take in naturally clean air.


Instead of getting a popular name on board, Prabhas decided to seek help from an Indian jewel. If you are a bodybuilding fan, you are ought to know Laxman Reddy. He made India proud by claiming the tile of Mr. World at bodybuilding championship in 2010 in Las Vegas and has 13 other titles to his name. Laxman initially groomed both Prabhas and Rana and eventually he focused completely on preparing Prabhas for his epic challenge. Along with Laxman, there were also dieticians who were continuously monitoring and altering his diet plans.

Prabhas Diet Plan

Prabhas-Bahubali-abs-workoutSince Prabhas had to put on 20 kg in 6 months, he had to go on a heavy calorie diet which focused more on non vegetarian foods to make the diet as naturally protein rich as possible. Prabhas’ diet was managed between 2000 calories/day to 4000 calories/day which were divided between 6 meals during the day. Prabhas followed the policy of small, balanced and regular meals. He used to eat every 2 hours.

It has been reported by some of the media sources that Prabhas started his day with 40 egg whites to gain muscles faster. The egg whites were half boiled and blended with protein powder. At some places it has been mentioned that the 40 eggs were taken during the course of the day.

Along with eggs, chicken was integral part of his diet. He consumed 500 grams of chicken a day. Along with this, he had nuts, almonds, ample of vegetables like broccoli, spinach and fishes to supply his body with all the nutrition it needed for that massive gain.

He was on a zero carbs diet. His lunch included a small amount of brown rice, oat meal along with boiled vegetables and chicken or fish. His diet also included protein powders and Prabhas used to have one serving of protein powder with milk or light soup after his workout sessions and before he went to bed.

The next crucial thing Prabhas focused on was hydration. He made it a habit to have 10 to 12 glasses of water at least to avoid any possible dehydration that can lead to weakness and loss of stamina.

Prabhas is strictly against steroids and all that you see on the screen is his sheer hard work. He has followed an extremely stringent diet and workout to gain those muscles and six pack abs. Prabhas states that steroids are body building drugs and they can cause health issues. Steroids can ‘give results but for short time’. He strongly supports natural diet and healthy workout.

Prabhas Workout Plan


Prabhas followed the 70/30 rule – 30% workout and 70% diet. Prabhas stated that an appropriate pre and post work diet plan is crucial to ensure that you get the right results from your hours at the gym. He spent 6 hours at the gym everyday divided between morning and evening sessions.

The morning began with cardio sessions followed by stretching and yoga. This was followed by intense stamina building sessions including plyometric and cross-fit exercises.


The evening involved muscle building exercises i.e. weight training. Instead of relying on isolation exercises, Laxman put him on compound routines like squats, bench presses and dead lifts. This helped him to get more muscular in lesser time. In addition, Prabhas also remained active outdoor activities like cycling, swimming etc.

After bulking up to 135 kg or may be 150 kg, Prabhas is now surely on a losing phase as the movie has come to an end. Laxman stated in an interview that the weight is being lost gradually and it might take around 5 to 6 months to for him to reach his normal weight. Laxman also mentioned that the diet would remain the same but the amount would start decreasing.

We hope now you know why Prabhas has gained all that fame. He has followed an exhaustive routine and a very strict diet. Yet, he did not deviate from his goal at any given point of time in those 3 years. He gave his 100 percent to workout, diet and acting. That is how he became Bahubali and won the hearts of millions overnight. If you too want 6 pack abs like Prabhas then ensure that you stay head strong and motivated all the time for that is the key to his success.

On – 22 May, 2017 By Team IBB

Best Bodybuilding Cutting Diet- Get Cut and Ripped

We will in this article destroy the myth that says a bodybuilding cutting diet is boring. A bodybuilding cutting diet can be very exciting, but you need to know the kind of foods you have to eat and how you can mix them together so that you can make some delicious meals.

There are two things you need to know before we talk about the foods in a bodybuilding cutting diet. Aim to eat 6 meals a day and the closer you get to your bedtime, the less carbohydrates you should consume.

The first food on the list is chicken. Chicken is used by many when cutting weight because it is rich in protein and low in calories. It is also contains a lot of vitamin B6 that may prevent heart diseases.

Fish is another great source of protein and is also rich in omega-3 fats. You need healthy fats in your diet if you want to lose fat. Salmon is especially used by a lot of bodybuilders when they are on a bodybuilding cutting diet.

I usually prefer vegetables over other kinds of carbohydrates. First of all, vegetables have many health benefits and they are also extremely low in calories. So you can actually eat a lot of them, have the full stomach feeling and lose fat, all at the same time.

Eggs are also a good source of protein and they also contain the omega-3 fats that have many health benefits. Eggs are excellent source of proteins. Also eggs are one of few foods naturally containing vitamin D. They are also a natural good source of vitamin A, B2, B6, B12, and folic acid and minerals such as iron, calcium, potassium and phosphorus.

Drink a lot of water because not only does water have a lot of health benefits for your body and, but it also makes you want to eat less.

The good thing about nuts is that they contain a good amount of protein and fat, but don’t eat too many of them because they are also rich in calories. Good sources of nuts are almonds and cashew nuts.

Cardio should be part of your workout routines. It is good for your heart, it helps you burn calories and gets you in great shape. Food timing is also crucial. Eat your carbohydrates early in the day and decrease them as you go along. You should avoid eating any carbohydrates before going to sleep because your body will have a hard time processing them when you lay still.


On – 09 May, 2017 By

Home Nutrition Fitness Model Diet: How To Eat To Get Ripped And Shredded

Jump start your fat loss with this sample fitness model diet.

If you ask most people on the street about their opinion on getting shredded and muscular, chances are that their response will something the lines of “go to the gym and workout.” They’d be correct to an extent, but the reality is far more complicated than that. While hitting the gym with a relish and determination is absolutely necessary to building a powerful and impressive physique, working out alone simply isn’t going to cut it. You have to put way more work into it than that.

Now, we know what you’re thinking. “Working out isn’t enough?! Then how am I supposed to get into the shape that I want?!” Well, there’s a fairly simple answer. Diet. If you want to get into absolutely shredded condition, you need to eat right for the occasion. Many people have this fantasy of looking like a fitness model, but they never understand that getting to the form requires them to push themselves both physically and mentally. Luckily, we’ve got you covered with our own approach to what we call the fitness model diet.

1. The Mentality

You would think a program about a fitness model diet would just be about what you put into your mouth and stomach, but the reality is that diet is more than just thinking about what foods you have to eat. You need to be in a positive mental space to be able to not only start a diet, but adhere to one as well. With dieting you want look at things from a different perspective. This is not something you’ll just be doing for a certain period of time, but rather something thing that you want to stick to. Think of a diet as a lifestyle and sticking to a program will be far simpler. So put down that Big Mac and get your mind right. If you want to look good, you have to be mentally want it.


2. Understanding Macros

Carbs, fats, and proteins. These macronutrients are important to ensuring that you make the gains you need and lose fat to reveal the muscle underneath. Carbs and fats are primary energy sources while protein is your muscle building or muscle maintenance nutrient. Having your macronutrients balanced is absolutely paramount to attaining the body your want. You want to eat the proper percentage of carbs, fats, and proteins to give your body the best chance at body recomposition.

3. Methods

A fitness model diet is very much like a bodybuilding diet. Everyone of you out there has to realize that you’re all different and foods are going to effect you differently. For some people carbs can cause them to hold onto way too much water. Others eat carbs and simply get an energy boost from the macronutrient. That’s why following a classic program may not work for some, but may work for others.

The classic approach would be to get 40-50% of your calories from carbs, 25-30% of your calories from fats, and another 25-30% of your calories from protein. Obviously this means keeping your sodium and sugar intake at a reasonable number, avoiding saturated fats, and eating an overall clean diet. But for some individuals this classic approach will do little to effect their body recomposition.

Another great approach is the keto or ketogenic diet. This diet is a bit more strict and could be more difficult for those who are in love with carbs, which, let’s face it, who isn’t? The idea is to consume a higher amount of good fats like avocado and nuts, a moderate amount of lean protein like chicken, fish, and lean steak, and a lower amount of carbs, no more than 30 grams in fact. This will put your body in a fat burning mode or ketosis where your primary energy source is coming from fats. After following this keto diet for most of the week, allow yourself one refeed day where you consume a higher amount of carbs, just be sure not to binge on too many unhealthy options. Remember, the goal at the end of the day is to get absolutely shredded.


4. The Diet

So finally the coup de grâce, the foods you should be eating to get you in prime condition. This fitness model diet isn’t something you necessarily need to stick to, this is just an example of the foods you can eat that can be beneficial to your gains. Remember, there tons of great food options out there for you, this is just an example for you to start with.


Classic Style: This is all about balance. Don’t be afraid to mix and match with this approach, but be sure to avoid too many carbs at night before bed.

Breakfast: Oatmeal, side of bacon, black coffee

Lunch: Sweet Potatoes, chicken breast, salad with olive oil (for dressing)

Dinner: Salad, chicken breast and rice

Keto/Low Carb Style: This is a low carb alternative to the classic approach. Be sure to aim for higher, good quality fat content with moderate protein.

Breakfast: Bacon (pork or turkey) and eggs

Lunch: Steak, chicken or turkey with avocado, and asparagus

Dinner: Salmon in pesto sauce

Remember, think of this is just a starter kit. Get creative with your macronutrient intake and be sure to continue to research other great recipes. Jump start your fitness goals by following this simple plan, then begin to explore.

What do you think of this fitness model diet?

On – 12 May, 2017 By GI Team

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