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10 Foods to Heal Your Body & Boost Metabolism

These days, everyone seems to be talking about ways to boost metabolism. With certain healing foods, you can both add nutrition to your diet and increase your metabolism. You may be wondering, what is a healing food?

A healing food naturally cleanses your body because it is rich in nutrients. With healing foods that boost metabolism, you can improve your overall health by eliminating toxins, and you can lose weight more easily.

1. Coconuts

Coconuts are excellent for healing because both the meat and the oil contain fatty acids, which translate into energy in your body. Their combination of lauric acid, caprylic acid, and capric acid provide you with increased metabolism.

2. Hot Peppers

Did you know that hot peppers can speed up your metabolism? Cayenne, jalapeno, habanero, and other hot peppers will also decrease your craving for other food and improve your circulation. This is because hot peppers are high in capsaicin, which studies have shown to increase metabolism.

3. Berries

Different types of berries, such as blueberries, raspberries, blackberries, strawberries, goji berries, and acai berries are all known as “superfruits” that have many antioxidants, boost your metabolism, and can really help when it comes to losing weight. They contain fiber, water, carotenoids, and flavonoids, all of which eliminate toxins.

4. Green Tea

Many studies have shown the health benefits of green tea. Green tea will increase your metabolic rate, and it also contains numerous antioxidants to heal your body.

5. Onions

Onions help you detox and lose weight because they are rich in fiber, vitamin C, sulfur, and quercetin. They also contain antioxidant powers because they have flavonoids. Onions are great to add to your diet for boosting metabolism and cleansing.


6. Beets


Beets are another great healing food that are rich in vitamins A and C, antioxidants, calcium, iron, fiber, folate, and magnesium. All of these components are nutritious for your body and will also add to your metabolism.


7. Kale


Kale is another “superfood” that has very few calories combined with a high water and fiber content, which is beneficial for losing weight. Kale also has vitamins A, C, and K as well as calcium, chlorophyll, iron, flavonoids, amino acids, and carotenoids. These heal your body, reduce inflammation, and eliminate toxins along with boosting metabolism.


8. Broccoli


Broccoli is known to help with weight loss because it is high in calcium, which is also great for your bones. It contains vitamins A, C, and K along with fiber, antioxidants, and folate. Broccoli is often used for detox because it is very nutritious and great for a metabolism boost.


9. Seaweed


Though it may seem strange to eat seaweed, this food has a significant amount of iodine for thyroid health, which in turn can lead to better weight loss. Seaweed will also cleanse your body by purifying your blood.


10. Citrus Fruits


Finally, all types of citrus fruits such as oranges, grapefruits, lemons, and limes have a lot of water, vitamins A and C, fiber, and flavonoids. These components will cleanse your body and boost your metabolism to promote weight loss.






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Top 10 Best Personal Trainer Certifications

Top 10 Best Personal Trainer Certifications

Last Updated: Mar 03, 2014 | By Jeremy Hoefs

Top 10 Best Personal Trainer Certifications
Woman working out with personal trainer at a gym. Photo CreditJupiterimages/liquidlibrary/Getty Images

With the widespread popularity of personal training and fitness, hundreds of personal training certifications have been created. However, only a few of the certifications are routinely recognized by fitness clubs and other trainers. The best personal training certifications are the most widely recognized while being accredited by the National Commission for Certifying Agencies.


The Certified Strength and Conditioning Specialist — CSCS — offered by the National Strength and Conditioning Association (nsca-lift.org) is one of the most recognized personal trainer certifications in the fitness industry. It is also one of the most difficult certifications to earn and requires a 4-year college degree. The CSCS is commonly earned by strength coaches or personal trainers working with athletes.


The American Council on Exercise (acefitness.org) offers various health and fitness certifications and their general personal trainer certification is considered one of the best. ACE offers a 2-day workshop to help you study and prepare for the certification examination. You must recertify every two years to remain ACE personal trainer certified.


The American College of Sports Medicine (acsm.org) was created in 1954 and offers one of the top personal trainer certifications. The accredited certification program requires a high school diploma and CPR certification to take the 125 to 150 question examination. After earning the certification, you must recertify every three years.


The National Strength and Conditioning Association (nsca-lift.org) started offering the Certified Personal Trainer — NSCA-CPT — certification in 1993 and is considered one of the most challenging examinations. The prerequisites for taking the NSCA-CPT test include at least 18-years old and CPR certified allowing college students to work as a certified personal trainer as they study health and fitness.


The American Fitness Professionals and Associates (afpafitness.com) personal trainer certification uses current exercise science, sports medicine and nutrition research in the certification program. The AFPA doesn’t require any prerequisites for earning the certification which makes it one of the easiest accredited certifications to obtain. You can also add various specialty certifications from the AFPA to your personal trainer certification.


Created in 1988, the National Federation of Professional Trainers (nfpt.com) personal training certification is accredited by NCCA and widely recognized as one of the best personal trainer certifications. You must have a high school diploma, be at least 18 years old and have at least two years of fitness experience before taking the NFPT certification examination. You must also recertify every year to maintain the certification.


The National Endurance and Sports Trainers Association (nestacertified.com) personal training certification started in 1992 and grew rapidly to have certified trainers in more than 20 countries. You must be at least 16 years old, have good reading skills and have basic fitness experience to take the NESTA certification examination. You must recertify every four years to maintain the certification.


Offering a total of more than 70 certifications, the International Fitness Professionals Association (ifpa-fitness.com) personal trainer certification gives you the knowledge, skills and abilities to be a successful personal trainer. You must be at least 18 years old, have a current CPR certification and a high school diploma to take the IFPA personal trainer certification. You can attend a workshop to study and prepare for the 100 question examination and you must recertify every two years.

Cooper Institute

Established by Kenneth Cooper, M.D., the Cooper Institute (cooperinstitute.org) is a nonprofit research and education organization for medicine and health. The Cooper Institute also offers the certified personal trainer examination that is recognized as one of the best certifications. You must be at least 18 years old with a current CPR certification to take the Cooper Institute exam.


Group Exercise

Bodybuilding The Vegan Way, Part II: Eating To Maximize Muscle Gains

I will go on the record in saying that nutrition is the most important part of the muscle building equation. What you put into your mouth will determine the gains that you make from intense workouts in the gym and how you recover and build muscle away from the gym.

Nutrition is important for every bodybuilder and especially for vegan athletes and trainees. Building an impressive physique is possible while adhering to a Vegan diet and lifestyle, but careful planning is necessary to maximize testosterone and insulin production and to maximize recovery.

If you are currently following the workout program that I created in Part I, then you are doing all you need to in the gym to stimulate new muscle growth. With your workouts well underway, it is important to maximize your time away from the gym and your training table (meals for the week).

I will admit that there certain benefits as far as testosterone release and absorption that occur with meat and whey protein consumption. As a vegan, I do not eat any of these products or any product that comes from an animal source.

My reasons are based on my own morals and ethics which is not to say that I look down upon those who do not follow my lifestyle, it is just that I personally feel that abusing and killing animals for personal gain is not something that I want to be affiliated with.

Even if you do not believe in my lifestyle choice, I still believe that the principles and base for my nutrition program can be taken and used for your benefit. Again, my goal is to promote a vegan lifestyle and to show that it is possible to achieve great gains while holding to a vegan lifestyle.

I am not making judgments, just creating an awareness and providing a resource for those who are vegan, are interested in becoming vegan or those who would like to learn how I build my physique while living a vegan lifestyle.

Eating Vegan has become simpler in recent years with the increase in awareness and a more mainstreaming of Vegan lifestyles. Most commercial-chain supermarkets have Organic sections and there is an increase in the amount of natural and organic markets throughout the United States. Everyone Vegan or non-Vegan can reap the benefits of eating natural and organic foods.

Soy is my staple protein source. Much has been researched on soy and its effect on estrogen levels and it has been concluded that soy is healthy for males and will not effect estrogen levels to a drastic degree.

With that said, I also use Rice protein. Hemp protein is another great protein source, and in the near future Hemp protein shakes may soon replace soy protein shakes in my diet.

Nutritional Principles & Guidelines

Just because I am Vegan, does not mean that I do not follow the same guidelines as champion bodybuilders when it comes to nutrition. In fact, just the opposite is true. I still eat the same way that professional bodybuilders do, the only difference is that all of my protein sources are non-meat and non-dairy and do not contain any animal, or animal by-product.

Also, all of the food in my diet is organic and contains only natural ingredients. I follow the following basic guidelines in setting up my nutrition plan and I suggest you do the same in yours.

/ Eat Small, Frequent Meals

I eat 6 to 8 times per day which equates to roughly every 2 to 4 hours. It is important to keep a constant influx of nutrients (protein, calories, healthy fats, complex and low-glycemic carbohydrates) in your body to maintain a positive nitrogen balance.

Not only will your metabolism and fat-burning capabilities increase, you will have the nutrients needed to fuel muscle growth and recover so you can workout harder the next time you hit the gym.

/ Eat Your Bodyweight In Grams Of Protein

I strive for 1-1.5 grams per pound of bodyweight in grams of protein. For example, in the off-season I weigh anywhere between 180 and 185 pounds. This past off-season I was in the 180 pound range which equates to 180 grams of protein per day. This is spread out between the 6 meals that I eat in a day which comes to an average of 30 grams of protein per meal.

/ Carbohydrates Are Crucial To Muscle Growth

The great thing about a Vegan diet, is the fact that I eat organic foods. When it comes tocarbohydrates, I only eat organic whole-grain breads which provide plenty of fiber and low-glycemic carbohydrates that keep blood sugar levels even. When in a mass building phase, I strive for 2 to 3 grams of carbohydrates per pound of bodyweight which comes out to 360 to 540 grams per day. I usually aim for the lower amount.

/ Eat Enough Calories

This is the biggest problem of most hard-gainers and can be especially tricky for Vegans. The reason is not a lack of meals, but the fact that are diets are high in fiber and low in overall calories, due to the abundance of fruits and vegetables.

It is important to take in 15 to 20 calories per pound of bodyweight. Start at the lower number and adjust up or down based on the progress that you are making. If gains are coming well and your body looks to be gaining muscle with a minimal gain in body fat, maintain or even slightly up your caloric intake. If the opposite is occurring, lower the calories until the desired effects are occurring.

/ Fat Should Comprise Roughly 30% Of Overall Calories

The positive to a Vegan diet is that the fats consumed are of the healthy kind; mainly Omega-5 from nuts.

The Nutrition Plan

Now that I have addressed the 5 guidelines that I follow in creating my nutrition plan it is time to see what it looks like. I have laid out a typical off-season meal plan for me. I usually eat roughly the same each day, but I do change things up occasionally and my overall calories may vary slightly from day to day.

Meal One: 8 a.m.
Meal Two: 11 a.m.


Meal Three: 2 p.m. Pre-workout


Meal Four: 4 p.m. Post-workout


Meal Five: 6 p.m.
    • Tofu


      6 oz

      mixed with organic vegetables



  • Salad

    Soy Cheeseburger Patties

Meal Six: 10 p.m.
    • Peanut Butter

      Peanut Butter

      2 Tbls.

    • Soy Shake

      Soy or Hemp Shake

      20 grams

      mixed in 8oz of soy milk


Cheat Meals

In the off-season I do not deprive myself of any foods that I crave or feel like having. Soy ice cream is my biggest vice and when not dieting for a photo shoot or bodybuilding show it is not uncommon for me to have a few scoops around 8 p.m.

The key is moderation and taking the time to enjoy your cheat food. Take the time to savor each bite and enjoy the flavor; doing so will allow your brain time to find comfort in the taste and by eating slowly your body will have time to tell you that you are full and do not want or crave any more.


With the exception of protein shakes and my post-workout organic soda, I have not listed what I drink throughout the day. This is because how much fluids I drink depends on how thirsty I am. I only drink when I am thirsty. My choices are water (I flavor my water with lemon) and green tea from tea leaves.

I drink roughly 1.5 to 2 liters of fluids each day. This number includes water, soy milk, green tea and soy protein shakes. I gauge my hydration by the color of my urine. I make sure that my urine is pale yellow to clear in color. As long as it is and I am not thirsty, I drink only when I feel thirst.

Meals On Non-Training Days

On my off days I still eat the same type of meals. The only exception is that I do not have organic soda. The times of my meals after 2 p.m. changes as well in the following way:

Meal Three: 2 p.m.
Meal Four: 6 p.m.

On my training day Meal Four is eaten at 5 p.m.

Meal Five: 8 p.m.
Meal Six: 10 p.m.

This is how I eat on a typical day. This plan has allowed me to gain quality muscle while still being able to stay fairly lean during my bulking phases. The foods taste good and at no point do I ever feel like I am missing anything.


There you have it. You are now well on your way to building a great body the Vegan Way!!! Be prepared to feel great, have energy you never had before and make the best gains of your life!!! Thank you for taking the time to read my articles.


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Bodybuilding The Vegan Way, Part I: The Workout

Vegan Lifestyle

Vegetarianism, more specifically a vegan lifestyle has gotten more mainstream attention in recent years and I am writing this article in an effort to show how it is possible to adhere to a vegan lifestyle and still make great gains as a bodybuilder.

It is my goal to show how a vegan lifestyle can still help bodybuilders make great gains but in no way am I attempting to push my beliefs and lifestyle on anyone. This article is for anyone who is interested in a vegan bodybuilding lifestyle and those who would like to know more about being a vegan bodybuilding.

This article is the first of many installments that I will be writing over the course of the year. In this first part I will highlight workouts that will help vegan bodybuilders build muscle.

Vegan Workouts

It is tempting to try the workouts that are listed in many of the muscle magazines. However, it is important for vegans to realize that their lifestyle and nutrition programs do not support the recoverynecessary to train with high volume and frequency. I can vouch to this from experience.

It does not take much to stimulate muscle growth, heavy weight and low reps will get the job done. It is important to keep workouts under 45 minutes. Most of my workouts last only 30-to-35 minutes. Later on in the year toward “beach season” I will highlight workouts and routines to help shed body fat and cut up but the main point of this article is to build muscle.

How much, if any cardio to be done is based on the individual. When I bulk up I do not do any cardio at all, but I would say that those who would like to do cardio, do 2-to-3 sessions of 15-to-20 minutes at a low intensity per week. The bike, elliptical or walking or jogging on the treadmill are great choices.

Keep the intensity, frequency and duration low. Also, make sure to have a vegan-friendly protein shake (soy, rice, hemp) 20 minutes before doing cardio to prevent any muscle loss during the cardio workout.

Weight Lifting Guidelines

  1. Work each body part once per week.
  2. Keep workouts under 45 minutes.
  3. Lift heavy weight and low reps.
  4. Perform 3-to-4 exercises for large muscle groups and 2-to-3 exercises for smaller muscle groups.
  5. I keep my repetitions between 4-and-6 for core lifts (Bench Press, Deadlift and Squats) and 6-to-10 for all other lifts.

The Workout Split

The following is the way that I split my workouts up. If I have time and my schedule allows for it, I do two separate workouts with a workout for the first body part of the day in the morning and the workout for the other muscle group to be worked that I perform later in the evening.

  • Sunday: Off
  • Monday: Chest & Triceps
  • Tuesday: Back & Biceps
  • Wednesday: Off
  • Thursday: Legs & Abs
  • Friday: Shoulders & Traps
  • Saturday: Off

The Workouts

I used to have workouts set in stone and I never varied from them, but after having seven years of training under my belt, I have become more aware of my body and in-tune to how I feel. Now I go into the gym with a plan and goal of what I want to achieve but I listen to my body and adjust the sets, reps and exercises that I perform based on how I feel on that given day.

For example with chest I may have planned to do the barbell bench press, incline dumbbell presses and dumbbell flyes, but for some reason my body tells me that the flyes are not going to happen today, I switch to the cable cross-over or pec-deck flye instead.

With all of that said, here are my typical workouts with each body part with the substitutions that I use for certain exercises.

Monday: Chest & Triceps
Tuesday: Back & Biceps
Thursday: Legs & Abs
Friday: Shoulders & Traps


There you have it. This is how I work out and this workout will definitely help you to maximize your gains, minimize your time in the gym and maximize your recovery potential which leads to the growth of new muscle tissue.


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Booty Camp: Spring Break Bikini Butt Workout!

by Shannon Clark

Break out your beachwear, ladies: spring break is upon us! If you’ve been hibernating at home between quick trips to the gym, patiently sculpting your sun-ready physique, now is the time to showcase strategic pieces of your hard-earned bikini body!

Spring break also signals the approach of summer — 3 months of sun-drenched fun. If you don’t have one already, it’s time to go bikini shopping. Although there are plenty of cute designs, one factor remains the same for any bathing suit: your booty will be on display.

You may decide to disguise it with a wrap, but there’s no hiding a flat booty. Add some junk to your trunk with a properly-structured plan; it’s a great idea for some spring-time confidence. It will also ensure your summer bum is ready for sun.

Baby Got Back

Building a bikini booty doesn’t have to take long — provided you keep track of your diet and do the right exercises. To make your backside bumpin’ you need to incorporate strength training and cardio into your workout routine. Strength training will add curves and definition. Cardio will burn extra caloriesand reduce body fat. You do need some backside tissue to avoid “flat-butt syndrome,”
but you want that tissue to be lean muscle,not fat.

You don’t have to do cardio training if your diet is already perfect. But, most women find faster progress if they add cardio to their training regimen. Don’t overdo it by grinding away on the treadmill every day. Too much cardio can eat away at that great lean muscle mass.

Strength Training

You want to focus on compound lower-body movements, while adding glute-specific exercises to really target that backside. Many women have trouble activating their glutes because it’s incredibly easy to let the quads and/or hamstrings overpower the movement.

To activate your glutes, rely on these key moves:

Exercise 1//
Sets: 3-4 Reps: 8-12

Squats are fantastic for enhancing your booty shape, and for strengthening the quads and hamstrings. Go as low as your flexibility allows. As long as your knees don’t hurt, the lower you go, the better. Why? Deep squats provide the most glute activation.

Too many women make the mistake of not going all the way down through the movement. Go all the way down, pause, and then press all the way back up.

Exercise 2//
Sets: 3 Reps: 15

When done properly, this is a fantastic glutes strengthener. Because this exercise takes some balance, focus on the mind-muscle connection. If you aren’t actively thinking of relaxing the quads and hamstrings during this exercise, your glutes won’t activate. Use your butt to drive through the motion.

Use a barbell instead of dumbbells, which will help you maintain an upright position — a key for glute activation and good form. When you rise, think about pressing through your heels instead of through your quads.

Exercise 3//
Sets: 4 Reps: 8

This movement is a great butt-builder and will target the hamstrings and lower back, effectively hitting most links in your posterior chain. Performing it on a single leg helps activate the glutes and core.

Focus on squeezing through the glutes. If your lower back aches after performing this movement, you aren’t using the muscles as you should be.

If you do feel back pain, lighten the load. Using too much weight will force you to recruit additional muscles because your glutes aren’t strong enough to do the work.

Exercise 4//
Sets: 2-3 Reps: 12-15

Lunges target the quads, hamstrings, core and glutes. These booty-bombers will have you sore for days! You can further stimulate your butt by taking a slightly longer step forward. This increased distance will put more stress on the glutes and less on the quads.

Exercise 5//
Sets: 2-3 Reps: 12-20

The glute bridge is great because it isolates the bum. Your hammies and quads aren’t going to play a big part in this exercise.

Use a barbell to make this exercise more strenuous. Make sure you’re powerfully driving your hips directly upward, and then lowering them down slowly. Contract your glutes at the top, which will ensure that you move the load with your butt, not your lower back.


The best cardio exercises for booty building ask you to act against resistance:

Cardio 1//

Uphill walking, or using the elliptical trainer at an incline, is a better option than running on a flat surface. Flat running tends to decrease the booty musculature, and that’s definitely not going to make it in a rap video.

Cardio 2//

If your fitness level allows, perform interval training instead of steady-state training. Interval training increases fat oxidation, and will thus help uncover a curvy bum.

Booty Builder Workout

Two sample workouts will get you started. Perform each workout once per week, along with your own upper-body workouts for a complete program.

Note: You should lift enough weight to hit the point of fatigue/failure on the last rep.

Workout A
Workout B


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Jen was fooled by misleading food packaging and steadily added weight for several years. At age 31, she made a stand, lost 11 percent body fat, and competed. You can too!


I’ve been lifting weights and playing sports since age 15. After years of eating what I thought was healthy food, I was several pounds overweight and determined to get in the best shape of my life.

To combat my weight, I signed up for a bikini competition. I had no idea that it would be the hardest yet most rewarding weeks of my life.

Before my transformation, I ate foods that I thought were healthy, but was actually junk food in disguise. I have many food allergies, so I often turned to pre-packaged, gluten-free products to snack on. I thought they were healthy because I purchased them at the local health food store.

I wanted to learn how to use food as fuel to rev my metabolism. Ultimately, I wanted to use what I learned during competition prep to balance my life and maintain the weight I lost.

BEFORE /// 132 LBS
AFTER /// 116 LBS
AGE 31 / HEIGHT 5’4″ / BODY FAT 26%
AGE 31 / HEIGHT 5’4″ / BODY FAT 15%


After summer was over at age 31, I started what I thought would be a solo competition prep, but when no weight or body fat came off, I enlisted the help of coach and NPC competitor, Shaunna Marie Fitness. At that point, I was eight weeks out and terrified to step on stage. By incorporating a combination of weights, cardio, Gracie Barra Brazilian Jiu Jitsu, and balanced meals, I started to lose weight quickly.

I won’t lie and say it was easy. There were days when I didn’t feel like going to the gym and wondered why I was doing it. I had an amazing support system, which really helped, but I also used transformation stories as motivation. It was more mentally challenging than anything, but I had to remember how far I came.

My transformation began on September 6, 2013, and lasted until November 2, 2013, the day of my competition. It’s now several weeks after my comp and I’m still maintaining at 118 pounds. Most competitors train for 12 weeks before a competition, but I only had 8 weeks. In that short time, I changed my body and mind.

I plan all of my meals through the week and occasionally have a treat. If I could give one piece of advice, it would be to prep your meals.

With Meal 1
With Meal 2 and 6


Meal 1
Meal 2
Meal 3
Meal 4: Post-workout
Meal 5
Meal 6


Day 1: Legs/Cardio
Day 2: Back/Biceps/Abs/Cardio
Gracie Barra Brazilian Jiu Jitsu: 60 min
Day 3: Chest/Triceps
Day 4: Legs/Glutes/Cardio
Gracie Barra Brazilian Jiu Jitsu: 60 min
Day 5: Shoulders/Abs/Cardio



I loved the training aspect of competition prep and thought the diet would be a breeze since I have many allergies already, but I was wrong. It’s a mental challenge and I can see how people have an issue sticking to a plan.

I began craving foods that I would otherwise never touch. I had to tell myself repeatedly that I can’t eat foods that aren’t conducive to my goals.

As my body changed, I didn’t mind not having treats. It was worth it.


Since earning my SNBF pro card in November, I’ve taken a few months to make improvements.

I’ll step on stage to compete in my first pro show in June 2014.


Trust the process. Your mind plays tricks on you, but you can’t listen. Remember why you’re doing this and push yourself. Stay strong and be around likeminded people.


I purchased a majority of my supplements from Bodybuilding.com. I was shocked when I realized that Bodybuilding.com carries vegan protein and I stocked up immediately. The shipping is insanely quick.


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Brazilian Bombshell: Alice Matos By SimplyShredded.com


Quick stats:

Age: 28 Height: 5’2” – 157 cm Weight: 123 lbs – 56 kg


How did you get started with bodybuilding?

I started to take training serious about three years ago, but before that I had always been athletic. When I was a kid I used to play several sports including volleyball, basketball and soccer. A couple of years later I decided to train with a personal trainer as my goal was to get in shape for summer. However after 1 year of intense training and strict dieting my trainer and I realized I had already achieved a competition body, so I decided to take the risk and enter a competition.

I went to three different bodybuilding competitions; in Rio de Janeiro, Madrid, and Ohio. It was truly an amazing experience and when I look back on things I feel happy to see how far I have come.


Where does your motivation come from?

My motivation comes from the desire to overcome all the limits of my body.


What workout routine has worked best for you?

Full Routine:

Day 1: Lower body

  • Superset: Leg Extension with Leg Curls 3×12-18
  • Leg Press: 3×12-18
  • Superset: Squats with Switch Lunges 3×12-18
  • Superset: Lunges on the Smith Machine with Pop Squats 3×12-18
  • Superset: Walking Dumbbell Lunges with Free Weight Walking Lunges 3×12-18
  • Adduction Machine 3×12-18

Day 2: Upper Body

  • Pullovers: 3×12-18
  • Superset: Back Row Machine 3×12-18
  • Machine Shoulder Press: 3×12-18
  • Superset: Front Raises with Shoulder Side Raises 3×12-18
  • Superset: Cable Pushdowns with Body Dips 3×12-18

Day 3: Lower Body

  • Lunges: 3×12-18
  • Squats: 3×12-18
  • Leg Press Unilateral: 3×12-18
  • Superset: Glute Extension with Stiff Legged Deadlifts: 3×12-18
  • Abduction Machine: 3×12-18

Day 4: Upper Body

  • Chest Press Machine: 3×12-18
  • Superset: Front Raises with Seated Rows: 3×12-18
  • Shoulder Press: 3×12-18
  • Inclined Lateral Raises: 3×12-18

Day 5: Lower Body

  • Lying Hamstring Curls: 3×12-18
  • Seated Leg Curls: 3×12-18
  • Stiff Legged Deadlifts: 3×12-18
  • Lunges on Smith Machine: 3×12-18
  • Adduction Machine: 3×12-18


  • 40 to 50 minutes of cardio on the Bike or Elliptical Machine 5x a week


If you had to pick only 3 exercises, what would they be and why?

  • Barbell Squats
  • Bench Press
  • Back Row

All of these exercises are compound movements, which involve the use of more than one major muscle group at a time. In my experience they are the best for building mass.


What is your diet like?

  • Meal 1: 6 Egg Whites, 40g of Oat Bran
  • Meal 2: 150g Chicken Breast, 100g Brown Rice/Whole-Wheat Pasta & Salad
  • Meal 3: 30g of Whey Protein
  • Meal 4: 150g Salmon or Filet Mignon & Vegetables
  • Meal 5: 6 Egg Whites
  • Meal 6: 30g Casein Protein, Probolic or Pro Complex


What is your supplementation like?

My supplementation is:

  • Glutamine: 4 x 5g per day (Pre, during, post-workout and before bed)
  • BCAA Powder: 10g during training and before cardio
  • L Carnitine: Before cardio
  • Mega Woman, Vitamin E, C, Omega 3: At lunchtime


Favorite Quote?

Try to be the best version of yourself in all areas of your life. Only the ones who fight for a goal are the ones who can achieve success!


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