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For maximum muscle growth the bodybuilder alternate his training and diets structures between a cutting phase and building phase.

These phases typically lasts about between 3-6 month although 3 months seems to be the best approach as that allows for optimal tendon growth and recovery when the phases are alternated.

The building phase focuses on extreme heavy lifting with low reps (6-8 per set) while to cutting phase allows for tendon healing and strengthening with much lower weights and higher reps (15-20).

This video will focus on the diet structure most suited for a building phase.

Since the purpose of the building phase is to add as much lean muscle growth as possible it will have an obvious calorie increase over the cutting diet. The higher your body fat the easier your body can add muscle growth.

However it is not as simple as it sounds.

There are three different approaches.

A – try to add lean muscle growth while staying ripped with a body fat levels about 6%.

B – Add lean muscle growth while increasing the body fat to a 8-9% body fat range.

C – Add lean muscle growth while increasing body fat to the 12-15% range.

Now, no matter who tells you what, groups A and C can ONLY be successfully achieved with anabolic steroids and banned substances. Effective muscle growth cannot be obtained with a 6% body fat approach without external help. Yes you might be able to add a little lean mass but not effective mass (2-5kg).

The same goes for group C – it is easy to  increase body fat levels to 12-15% but once you’ve finished with the building phase to try to bring down those levels to a ripped 4-5% is VERY difficult and close to impossible in  a 3 months period. And for those that get it done within that period, well, they lose nearly all the muscle gained due to the strict diet that needs to be applied to get the body fat levels down. Thus why nearly all in this group resort to anabolics to protect the muscle while shredding the fat to get down to that 4-5% body fat levels.

If you want to venture a non-anabolic route and stay as natural as possible, there is only but one way to do the building and that is to target your building phase diet to reach body fat levels of 8, max 9%.

This will allow you to shed your body fat successfully in the 3 month cutting period down to 4-5% for a ripped look and to hold on to at least 80% of your hard-earned muscle.

This is where my diet is focused.

You will see from my cutting diet in an earlier video/post that my calorie intake has now increased with 500 calories.

But the critical aspect of any cutting and building diet remains, you HAVE to check your progress every 14 days with a weigh-in, fat calipers measurements and tape measurements. This is to make sure that your diet calories are correct and not adding uncontrollable fat. The moment you reached the 8-9% body fat you must lower the calories slightly again and stay within that range for the next total period of 3 months.

Here is my current building phase diet structure:

Monday
Calories Protein Carbos Fat Sodium
Meal 1
Filter Coffee, 1 cup 0 0 g 0 g 0 g 0 mg
Milk, lowfat� 2%, 0.25 cups 31 2 g 3 g 1 g 38 mg
Omega 3 & 6 capsuals, 4 capsuals 36 0 g 0 g 4 g 0 mg
Oats, 60 g 288 14 g 41 g 7 g 0 mg
HMT Nitro Whey, 2 scp 163 31 g 4 g 3 g 73 mg
Blueberries, 100 g 22 1 g 5 g 0 g 3 mg
Meal Totals: 540 48 g 53 g 15 g 113 mg
Meal 2
Oats, 80 g 384 19 g 54 g 10 g 0 mg
HMT Nitro Whey, 2 scp 163 31 g 4 g 3 g 73 mg
Meal Totals: 547 50 g 58 g 12 g 73 mg
Meal 3
Chicken, breast, , 150 g 273 48 g 0 g 7 g 119 mg
Oil, olive, 0.5 tbsp. 60 0 g 0 g 7 g 0 mg
Potato, Sweet, 1.5 med 180 3 g 42 g 0 g 18 mg
Pineapple, fresh, 0.5 cups 40 1 g 11 g 1 g 1 mg
Meal Totals: 553 51 g 53 g 14 g 138 mg
Meal 4
Pineapple, fresh, 0.5 cups 40 1 g 11 g 1 g 1 mg
Chicken, breast, , 150 g 273 48 g 0 g 7 g 119 mg
Potato, Sweet, 1.5 med 180 3 g 42 g 0 g 18 mg
Oil, olive, 0.5 tbsp. 60 0 g 0 g 7 g 0 mg
Meal Totals: 553 51 g 53 g 14 g 138 mg
Meal 5
Corn thinz, 2 cake 80 2 g 16 g 2 g 20 mg
HMT Nitro Whey, 2 scp 163 31 g 4 g 3 g 73 mg
Sugar free Peanut butter, 1.5 tbsp. 150 5 g 12 g 13 g 105 mg
Meal Totals: 393 38 g 32 g 17 g 198 mg
Meal 6
Beef Fillet, 200 g 386 63 g 0 g 14 g 131 mg
Rice, brown, long grain, 1 cups 110 2 g 23 g 0 g 0 mg
Mixed salad, 100 g 20 0 g 5 g 0 g 20 mg
Meal Totals: 516 65 g 28 g 14 g 151 mg
Meal 7
Beef biltong, 100 g 268 52 g 0 g 5 g 46 mg
Sugar free Peanut butter, 2 tbsp. 200 7 g 16 g 17 g 140 mg
Meal Totals: 468 59 g 16 g 22 g 186 mg
Daily Totals: 3568 362 g 293 g 110 g 998 mg
Tuesday
Calories Protein Carbos Fat Sodium
Meal 1
HMT Nitro Whey, 2 scp 163 31 g 4 g 3 g 73 mg
Oats, 60 g 288 14 g 41 g 7 g 0 mg
Omega 3 & 6 capsuals, 4 capsuals 36 0 g 0 g 4 g 0 mg
Blackberries, 0.5 cups 20 1 g 5 g 0 g 0 mg
Meal Totals: 507 46 g 49 g 14 g 73 mg
Meal 2
Oats, 80 g 384 19 g 54 g 10 g 0 mg
HMT Nitro Whey, 2 scp 163 31 g 4 g 3 g 73 mg
Meal Totals: 547 50 g 58 g 12 g 73 mg
Meal 3
Tuna, canned in water, 150 g 196 44 g 0 g 1 g 614 mg
Pasta, plain, cooked, 0.5 cups 100 4 g 20 g 1 g 1 mg
Mayonnaise, light, 3 tbsp. 150 0 g 3 g 15 g 330 mg
Mixed salad, 200 g 40 0 g 10 g 0 g 40 mg
Pineapple, fresh, 0.5 cups 40 1 g 11 g 1 g 1 mg
Meal Totals: 526 48 g 44 g 17 g 985 mg
Meal 4
Pasta, plain, cooked, 0.5 cups 100 4 g 20 g 1 g 1 mg
Mayonnaise, light, 2 tbsp. 100 0 g 2 g 10 g 220 mg
Chicken, breast, , 150 g 273 48 g 0 g 7 g 119 mg
Mixed salad, 200 g 40 0 g 10 g 0 g 40 mg
Pineapple, fresh, 0.5 cups 40 1 g 11 g 1 g 1 mg
Meal Totals: 553 52 g 43 g 18 g 380 mg
Meal 5
HMT Nitro Whey, 2 scp 163 31 g 4 g 3 g 73 mg
Oats, 60 g 288 14 g 41 g 7 g 0 mg
Meal Totals: 451 45 g 45 g 10 g 73 mg
Meal 6
Hake, 250 g 425 52 g 9 g 7 g 452 mg
Avocado, 0.25 med 77 1 g 3 g 8 g 5 mg
Mixed salad, 200 g 40 0 g 10 g 0 g 40 mg
Meal Totals: 541 53 g 22 g 14 g 498 mg
Meal 7
Beef biltong, 80 g 214 42 g 0 g 4 g 37 mg
Sugar free Peanut butter, 2 tbsp. 200 7 g 16 g 17 g 140 mg
Meal Totals: 414 49 g 16 g 21 g 177 mg
Daily Totals: 3539 342 g 278 g 106 g 2260 mg
Saturday
Calories Protein Carbos Fat Sodium
Meal 1
Omega 3 & 6 capsuals, 4 capsuals 36 0 g 0 g 4 g 0 mg
Egg, Large, whole, 2 whole 160 12 g 2 g 10 g 126 mg
Egg, Large, white only, 8 whole 136 32 g 0 g 0 g 440 mg
Bread, Rye, 2 slices 140 4 g 26 g 2 g 300 mg
Mushrooms, 1 cups 20 2 g 3 g 0 g 7 mg
Meal Totals: 492 50 g 31 g 16 g 873 mg
Meal 2
Oil, olive, 0.5 tbsp. 60 0 g 0 g 7 g 0 mg
Chicken, breast, , 150 g 273 48 g 0 g 7 g 119 mg
Potato, Sweet, 1.5 med 180 3 g 42 g 0 g 18 mg
Meal Totals: 513 51 g 42 g 14 g 137 mg
Meal 3
Sugar free Peanut butter, 1.5 tbsp. 150 5 g 12 g 13 g 105 mg
Corn thinz, 3 cake 120 3 g 24 g 3 g 30 mg
Beef biltong, 80 g 214 42 g 0 g 4 g 37 mg
Diet soda, 1 tin 20 0 g 5 g 0 g 300 mg
Meal Totals: 504 50 g 41 g 20 g 472 mg
Meal 4
Kauai chicken parmesan wrap, 1 wrap 341 31 g 44 g 16 g 601 mg
Diet soda, 1 tin 20 0 g 5 g 0 g 300 mg
Meal Totals: 361 31 g 49 g 16 g 901 mg
Meal 5
Cheese, cottage, fat free, 250 g 165 31 g 8 g 1 g 915 mg
Chips, 1 pkt 247 3 g 25 g 15 g 300 mg
Meal Totals: 412 34 g 33 g 16 g 1215 mg
Meal 6
Beef Fillet, 200 g 386 63 g 0 g 14 g 131 mg
Mixed salad, 200 g 40 0 g 10 g 0 g 40 mg
Wine, table, 500 ml 417 0 g 0 g 233 g 0 mg
Meal Totals: 842 63 g 10 g 248 g 171 mg
Meal 7
Jellie, weighless, 1 pkt 48 0 g 12 g 0 g 0 mg
Cheese, cottage, fat free, 250 g 165 31 g 8 g 1 g 915 mg
Mixed nuts, 30 g 160 7 g 6 g 13 g 3 mg
Meal Totals: 373 38 g 26 g 14 g 918 mg
Daily Totals: 3498 316 g 232 g 343 g 4687 mg
Weekly Totals: 10605 1020 g 803 g 559 g 7944 mg

 

Wish you Happy training and much growth!

 

photo3b photo5b


This is the first time that my past 10 years life story and motivation for my transformation has been put to video, thanks to two people who crossed my path (Adriaan Fourie and Gary King)

It is not something I talk easily about because of all the emotions involved. I see this step of making the video as part of the emotional healing process.

The purpose of this video is meant to inspire and give hope to those that feel they are in a hopeless situation.

Life is beautiful and precious and we can never throw in the towel. There is so much beauty in this life but we have to get up and find it. We don’t have to search far but we must take that first steps.

Whatever you might be facing today, there IS HOPE!

Gert Louw

The vid: http://www.youtube.com/watch?v=mkiFWGFphGc


If you ask me “WHAT IS 5 SECRETS” for having this body at age 50, well, here will be my answers.

This is seriously hard-earned information. I am employing each of these 5 key principles to reach success and it WORKS!

 

Secret 1

Slot your diet in just above the starvation cutoff level for your body.

Too little calories and your body will think you are in a starvation phase which will shift weight loss from fat to muscles = smaller muscles and fat levels stays the same.

When the calories of the diet is just above this starvation cutoff level then weight loss will be shift away from your muscles to your fat storage = bigger muscles with less fat around them showing your ripped look.

How do I do that: With bi-weekly weigh-in sessions and taking body measurements with fat calipers on various places of your body to monitor the skin fat levels. When you drop on the scale and your caliper measurements stays the same then you are in a starvation phase. Up the calories by 10% and redo measurements in 2 weeks. As soon as no muscle loss occurred, then you will hit the sweet spot where fat will be started to used for energy.

 

Secret 2

NO CARDIO! Cardio is the single biggest threat to muscle size. The body’s natural reaction is to decrease muscle size drastically when faced with moderate to severe cardio.

No marathon athlete has any noticeable muscle size for this simple reason.

Forget about “burning off your fat” with cardio it is complete counterproductive for a person in quest for a muscled look.

When you are in your cutting period do only 80% of your normal weight training routine. Your body is fed less than normal and you cannot put too much strain on it with extreme lifting otherwise it will result in a catabolic environment.

 

Secret 3

PROTECT YOUR MUSCLES when training.

You need to take BCAA’s and L-Glutamine before and during training to protect your muscles from going catabolic (shrinking) while training. These two supplements divert energy to be used from fat storage and not muscles during workouts.

 

Secret 4

DO NOT TRAIN MORE THAN 4 times a week.

The body is under severe strain due to the training and cutting diet and thus needs more time than usual to recover and built. More than 4 times a week training and your muscle growth will flatten out and even decrease. If you’ve trained a muscled group on day 1, it is literally smaller for at least 48 hours while in recovery. On the 3rd day it should be back to size before the training session and only on day 4 to 7 does real growth occur.

Secret 5

Water, water and water – go for 4 to 6L per day.

When fat breakdown occur ir metabolizes and the process needs lots of water to be effective or it will slow down. This process also release many toxins in your body that was stored in the fat and that needs LOTS of water to get out of your system effectively. High water intake will have a dramatic effect on fatloss in a focused cutting diet.

 

Wish u MUCH success.

Gert Louw

gert


The most impressive physiques are shaped by a successful cutting diet – full stop!

 

Sure, training helps and all the other things helps but the success of your cutting diet is 85% battle won!

The biggest challenge is determining the exact daily calories and manipulating them to allow your body to respond correctly.

  • Too little and your body go into starvation mode = losing muscle but little fat.
  • Too much and your body will lose not fat and continue to add fat.
  • Just right and your body will keep the muscle but start losing the fat.

It is not such an easy process. You might think you hit the right combination when the scale drops, but how sure are you you are dropping fat and not muscle?

That can only be determined by tedious effort of taking your weight and bodyfat levels with calipers at various places around the body.

Most of the time a diet coach is needed to help you with this monitoring process.

And do not think what works for one person will work perfectly for the next.

Each of our bodies responds differently to the exact same calorie intake.

There are guidelines determining a rock solid starting point but that will have to be monitored at least every 14 days with weighing in and extensive bodyfat measurements with calipers.

For example, I had my coach put me on a rock solid approach for my cutting diet to reach my target 3% bodyfat. (remember I want to keep my muscle not loose it!)

Here follows the diet I started with:

Weekly Menu
Monday
Calories Protein Carbos Fat Sodium
Meal 1
Blackberries, 1 cups 40 1 g 9 g 0 g 0 mg
Omega 3 & 6 capsuals, 2 capsuals 18 0 g 0 g 2 g 0 mg
Meal Totals: 58 1 g 9 g 2 g 0 mg
Meal 2
Oats, 40 g 192 10 g 27 g 5 g 0 mg
HMT Nitro Whey, 1 scp 81 15 g 2 g 1 g 37 mg
Milk, lowfat 2%, 0.25 cups 31 2 g 3 g 1 g 38 mg
Meal Totals: 305 27 g 32 g 7 g 74 mg
Meal 3
Bread, Low GI, 2 slices 170 8 g 24 g 3 g 288 mg
Chicken, breast, , 60 g 109 19 g 0 g 3 g 47 mg
Mayonnaise, light, 1 tbsp. 50 0 g 1 g 5 g 110 mg
Meal Totals: 329 27 g 25 g 11 g 445 mg
Meal 4
Tuna, canned in water, 100 g 131 29 g 0 g 1 g 409 mg
Mixed veggies, 2 cup 40 0 g 10 g 0 g 40 mg
Mayonnaise, light, 2 tbsp. 100 0 g 2 g 10 g 220 mg
Meal Totals: 271 29 g 12 g 11 g 669 mg
Meal 5
Apple, raw, 1 med 80 0 g 15 g 1 g 1 mg
HMT Nitro Whey, 1.5 scp 122 23 g 3 g 2 g 55 mg
Meal Totals: 202 23 g 18 g 3 g 56 mg
Meal 6
Beef Fillet, 150 g 289 47 g 0 g 11 g 99 mg
Rice, brown, long grain, 1 cups 110 2 g 23 g 0 g 0 mg
Mixed salad, 1 cup 20 0 g 5 g 0 g 20 mg
Meal Totals: 419 49 g 28 g 11 g 119 mg
Meal 7
Beef biltong, 50 g 134 26 g 0 g 3 g 23 mg
Sugar free Peanut butter, 1 tbsp. 100 4 g 8 g 9 g 70 mg
Meal Totals: 234 30 g 8 g 11 g 93 mg
Daily Totals: 1818 186 g 132 g 56 g 1456 mg
Tuesday
Calories Protein Carbos Fat Sodium
Meal 1
Blackberries, 1 cups 40 1 g 9 g 0 g 0 mg
Omega 3 & 6 capsuals, 2 capsuals 18 0 g 0 g 2 g 0 mg
Meal Totals: 58 1 g 9 g 2 g 0 mg
Meal 2
Oats, 40 g 192 10 g 27 g 5 g 0 mg
HMT Nitro Whey, 1 scp 81 15 g 2 g 1 g 37 mg
Milk, lowfat 2%, 0.25 cups 31 2 g 3 g 1 g 38 mg
Meal Totals: 305 27 g 32 g 7 g 74 mg
Meal 3
Bread, Low GI, 2 slices 170 8 g 24 g 3 g 288 mg
Tuna, canned in water, 70 g 92 20 g 0 g 1 g 286 mg
Mayonnaise, light, 2 tbsp. 100 0 g 2 g 10 g 220 mg
Meal Totals: 362 28 g 26 g 14 g 794 mg
Meal 4
Chicken, breast, , 80 g 145 25 g 0 g 4 g 63 mg
Mixed salad, 2 cup 40 0 g 10 g 0 g 40 mg
Dressing, oil and vinegar, 1 tbsp. 70 0 g 1 g 8 g 210 mg
Meal Totals: 255 25 g 11 g 12 g 313 mg
Meal 5
Banana, 1 med 100 1 g 27 g 1 g 1 mg
HMT Nitro Whey, 1.5 scp 122 23 g 3 g 2 g 55 mg
Meal Totals: 222 24 g 30 g 3 g 56 mg
Meal 6
Hake, 200 g 340 42 g 7 g 5 g 362 mg
Avocado, 0.25 med 77 1 g 3 g 8 g 5 mg
Mixed salad, 2 cup 40 0 g 10 g 0 g 40 mg
Meal Totals: 457 43 g 20 g 13 g 407 mg
Meal 7
Beef biltong, 30 g 80 16 g 0 g 2 g 14 mg
Sugar free Peanut butter, 1 tbsp. 100 4 g 8 g 9 g 70 mg
Meal Totals: 180 19 g 8 g 10 g 84 mg
Daily Totals: 1839 168 g 136 g 61 g 1729 mg
Saturday
Calories Protein Carbos Fat Sodium
Meal 1
Blackberries, 1 cups 40 1 g 9 g 0 g 0 mg
Omega 3 & 6 capsuals, 2 capsuals 18 0 g 0 g 2 g 0 mg
Meal Totals: 58 1 g 9 g 2 g 0 mg
Meal 2
Bread, Rye, 2 slices 140 4 g 26 g 2 g 300 mg
Egg, Poached, 2 whole 158 12 g 2 g 10 g 280 mg
Meal Totals: 298 16 g 28 g 12 g 580 mg
Meal 3
Yogurt, light w/ fruit, 1 cups 110 10 g 16 g 0 g 150 mg
Mixed nuts, 30 g 160 7 g 6 g 13 g 3 mg
Meal Totals: 270 17 g 22 g 13 g 153 mg
Meal 4
Avocado, 0.5 med 153 2 g 6 g 15 g 11 mg
Corn thinz, 2 cake 80 2 g 16 g 2 g 20 mg
Beef biltong, 30 g 80 16 g 0 g 2 g 14 mg
Meal Totals: 313 20 g 22 g 19 g 44 mg
Meal 5
Apple, raw, 1 med 80 0 g 15 g 1 g 1 mg
HMT Nitro Whey, 1.5 scp 122 23 g 3 g 2 g 55 mg
Meal Totals: 202 23 g 18 g 3 g 56 mg
Meal 6
Beef Fillet, 150 g 289 47 g 0 g 11 g 99 mg
Mixed salad, 2 cup 40 0 g 10 g 0 g 40 mg
Wine, table, 500 ml 417 0 g 0 g 233 g 0 mg
Meal Totals: 746 47 g 10 g 244 g 139 mg
Daily Totals: 1887 124 g 109 g 293 g 972 mg
Weekly Totals: 5544 478 g 378 g 409 g

 

The above diet failed miserably with a drastic decreasing in muscle size and very little decreasing in bodyfat levels.

Date BodyWeight BodyFat BodyFatKg ChangeKg LeanMassKg Change Lean Kg Chest
2/7 87.60 8.37 7.33 0.00 80.27 0.00 113.00
1/8 86.40 8.82 7.62 0.29 78.78 -1.49 112.00

 

Then I switched to the following 2nd diet with a increased calorie intake:

Weekly Menu

 
 

Monday

 

 

 

Calories

Protein

Carbos

Fat

Sodium

 
Meal 1            
Filter Coffee, 1 cup

0

 

0

g

0

g

0

g

0

mg

 
Milk, lowfat 2%, 0.25 cups

31

 

2

g

3

g

1

g

38

mg

 
Blackberries, 1 cups

40

 

1

g

9

g

0

g

0

mg

 
Omega 3 & 6 capsuals, 4 capsuals

36

 

0

g

0

g

4

g

0

mg

 
Oats, 40 g

192

 

10

g

27

g

5

g

0

mg

 
Almond flakes, 15 g

100

 

1

g

2

g

11

g

1

mg

 
 

Meal Totals:

399

 

14

g

41

g

21

g

38

mg

 
Meal 2            
Oats, 60 g

288

 

14

g

41

g

7

g

0

mg

 
HMT Nitro Whey, 1.5 scp

122

 

23

g

3

g

2

g

55

mg

 
Milk, lowfat 2%, 0.25 cups

31

 

2

g

3

g

1

g

38

mg

 
 

Meal Totals:

441

 

40

g

47

g

10

g

93

mg

 
Meal 3            
Bread, Low GI, 2 slices

170

 

8

g

24

g

3

g

288

mg

 
Chicken, breast, , 100 g

182

 

32

g

0

g

5

g

79

mg

 
Mayonnaise, light, 1 tbsp.

50

 

0

g

1

g

5

g

110

mg

 
 

Meal Totals:

402

 

40

g

25

g

13

g

477

mg

 
Meal 4            
Tuna, canned in water, 100 g

131

 

29

g

0

g

1

g

409

mg

 
Mixed veggies, 2 cup

40

 

0

g

10

g

0

g

40

mg

 
Potato, boiled, 1 med

105

 

3

g

23

g

0

g

4

mg

 
Mayonnaise, light, 2 tbsp.

100

 

0

g

2

g

10

g

220

mg

 
 

Meal Totals:

376

 

32

g

35

g

11

g

673

mg

 
Meal 5            
Sugar free Peanut butter, 1.5 tbsp.

150

 

5

g

12

g

13

g

105

mg

 
Apple, raw, 1 med

80

 

0

g

15

g

1

g

1

mg

 
HMT Nitro Whey, 1.5 scp

122

 

23

g

3

g

2

g

55

mg

 
 

Meal Totals:

352

 

28

g

30

g

16

g

161

mg

 
Meal 6            
Beef Fillet, 200 g

386

 

63

g

0

g

14

g

131

mg

 
Rice, brown, long grain, 1 cups

110

 

2

g

23

g

0

g

0

mg

 
Mixed salad, 1 cup

20

 

0

g

5

g

0

g

20

mg

 
 

Meal Totals:

516

 

65

g

28

g

14

g

151

mg

 
Meal 7            
Beef biltong, 50 g

134

 

26

g

0

g

3

g

23

mg

 
Sugar free Peanut butter, 1.5 tbsp.

150

 

5

g

12

g

13

g

105

mg

 
 

Meal Totals:

284

 

31

g

12

g

15

g

128

mg

 
 

Daily Totals:

2770

 

250

g

218

g

100

g

1721

mg

 

Tuesday

 

 

 

Calories

Protein

Carbos

Fat

Sodium

 
Meal 1            
Blackberries, 1 cups

40

 

1

g

9

g

0

g

0

mg

 
Omega 3 & 6 capsuals, 2 capsuals

18

 

0

g

0

g

2

g

0

mg

 
Oats, 40 g

192

 

10

g

27

g

5

g

0

mg

 
Almond flakes, 15 g

100

 

1

g

2

g

11

g

1

mg

 
 

Meal Totals:

350

 

12

g

38

g

17

g

1

mg

 
Meal 2            
Almond flakes, 15 g

100

 

1

g

2

g

11

g

1

mg

 
Oats, 40 g

192

 

10

g

27

g

5

g

0

mg

 
HMT Nitro Whey, 1.5 scp

122

 

23

g

3

g

2

g

55

mg

 
Milk, lowfat 2%, 0.25 cups

31

 

2

g

3

g

1

g

38

mg

 
 

Meal Totals:

445

 

36

g

35

g

19

g

93

mg

 
Meal 3            
Bread, Low GI, 2 slices

170

 

8

g

24

g

3

g

288

mg

 
Tuna, canned in water, 100 g

131

 

29

g

0

g

1

g

409

mg

 
Mayonnaise, light, 2 tbsp.

100

 

0

g

2

g

10

g

220

mg

 
 

Meal Totals:

401

 

37

g

26

g

14

g

917

mg

 
Meal 4            
Chicken, breast, , 150 g

273

 

48

g

0

g

7

g

119

mg

 
Mixed salad, 2 cup

40

 

0

g

10

g

0

g

40

mg

 
Dressing, oil and vinegar, 1 tbsp.

70

 

0

g

1

g

8

g

210

mg

 
Pineapple, fresh, 1 cups

80

 

1

g

22

g

1

g

2

mg

 
 

Meal Totals:

463

 

49

g

33

g

16

g

371

mg

 
Meal 5            
Banana, 1 med

100

 

1

g

27

g

1

g

1

mg

 
HMT Nitro Whey, 2 scp

163

 

31

g

4

g

3

g

73

mg

 
 

Meal Totals:

263

 

32

g

31

g

4

g

74

mg

 
Meal 6            
Hake, 200 g

340

 

42

g

7

g

5

g

362

mg

 
Avocado, 0.25 med

77

 

1

g

3

g

8

g

5

mg

 
Mixed salad, 2 cup

40

 

0

g

10

g

0

g

40

mg

 
 

Meal Totals:

457

 

43

g

20

g

13

g

407

mg

 
Meal 7            
Beef biltong, 50 g

134

 

26

g

0

g

3

g

23

mg

 
Sugar free Peanut butter, 1.5 tbsp.

150

 

5

g

12

g

13

g

105

mg

 
 

Meal Totals:

284

 

31

g

12

g

15

g

128

mg

 
 

Daily Totals:

2662

 

239

g

196

g

97

g

1991

mg

 

Saturday

 

 

 

Calories

Protein

Carbos

Fat

Sodium

 
Meal 1            
Blackberries, 1 cups

40

 

1

g

9

g

0

g

0

mg

 
Omega 3 & 6 capsuals, 2 capsuals

18

 

0

g

0

g

2

g

0

mg

 
Oats, 40 g

192

 

10

g

27

g

5

g

0

mg

 
Almond flakes, 15 g

100

 

1

g

2

g

11

g

1

mg

 
 

Meal Totals:

350

 

12

g

38

g

17

g

1

mg

 
Meal 2            
Ham cooked, 60 gr

133

 

17

g

0

g

7

g

0

mg

 
Bread, Rye, 2 slices

140

 

4

g

26

g

2

g

300

mg

 
Egg, Poached, 2 whole

158

 

12

g

2

g

10

g

280

mg

 
 

Meal Totals:

431

 

33

g

28

g

19

g

580

mg

 
Meal 3            
Yogurt, light w/ fruit, 1.5 cups

165

 

15

g

24

g

0

g

225

mg

 
Mixed nuts, 50 g

267

 

12

g

10

g

22

g

5

mg

 
 

Meal Totals:

432

 

27

g

34

g

22

g

230

mg

 
Meal 4            
Avocado, 0.5 med

153

 

2

g

6

g

15

g

11

mg

 
Corn thinz, 3 cake

120

 

3

g

24

g

3

g

30

mg

 
Beef biltong, 50 g

134

 

26

g

0

g

3

g

23

mg

 
 

Meal Totals:

407

 

31

g

30

g

21

g

64

mg

 
Meal 5            
Apple, raw, 1 med

80

 

0

g

15

g

1

g

1

mg

 
HMT Nitro Whey, 1.5 scp

122

 

23

g

3

g

2

g

55

mg

 
Sugar free Peanut butter, 2 tbsp.

200

 

7

g

16

g

17

g

140

mg

 
 

Meal Totals:

402

 

30

g

34

g

20

g

196

mg

 
Meal 6            
Beef Fillet, 200 g

386

 

63

g

0

g

14

g

131

mg

 
Mixed salad, 2 cup

40

 

0

g

10

g

0

g

40

mg

 
Wine, table, 500 ml

417

 

0

g

0

g

233

g

0

mg

 
 

Meal Totals:

842

 

63

g

10

g

248

g

171

mg

 
Meal 7            
Diet soda, 1 tin

20

 

0

g

5

g

0

g

300

mg

 
 

Meal Totals:

20

 

0

g

5

g

0

g

300

mg

 
 

Daily Totals:

2884

 

195

g

179

g

346

g

1541

mg

 
 

Weekly Totals:

8316

 

684

g

593

g

543

g

5253

mg

 

 

I had very good success with the 2nd (above) diet and although I weighed heavier on the scale, I actually recovered all my lost muscle weight and more and lost as well more than 1% bodyfat in 14 days. This simply by increasing the calories to better suite my body.

 

Too add even a bit more muscle mass my calorie content was increased even more with this 3rd version of the diet for the next three weeks.

It will allow me to continue putting on muscle mass and still lose a little bodyfat at the same time:

Weekly Menu

 
 

Monday

 

 

 

Calories

Protein

Carbos

Fat

Sodium

 
Meal 1            
Filter Coffee, 1 cup

0

 

0

g

0

g

0

g

0

mg

 
Milk, lowfat 2%, 0.25 cups

31

 

2

g

3

g

1

g

38

mg

 
Blackberries, 1 cups

40

 

1

g

9

g

0

g

0

mg

 
Omega 3 & 6 capsuals, 4 capsuals

36

 

0

g

0

g

4

g

0

mg

 
Oats, 40 g

192

 

10

g

27

g

5

g

0

mg

 
Almond flakes, 15 g

100

 

1

g

2

g

11

g

1

mg

 
HMT Nitro Whey, 1.5 scp

122

 

23

g

3

g

2

g

55

mg

 
 

Meal Totals:

521

 

37

g

44

g

23

g

93

mg

 
Meal 2            
Oats, 60 g

288

 

14

g

41

g

7

g

0

mg

 
HMT Nitro Whey, 2 scp

163

 

31

g

4

g

3

g

73

mg

 
Milk, lowfat 2%, 0.25 cups

31

 

2

g

3

g

1

g

38

mg

 
 

Meal Totals:

482

 

47

g

48

g

11

g

111

mg

 
Meal 3            
Bread, Low GI, 2 slices

170

 

8

g

24

g

3

g

288

mg

 
Chicken, breast, , 100 g

182

 

32

g

0

g

5

g

79

mg

 
Mayonnaise, light, 1 tbsp.

50

 

0

g

1

g

5

g

110

mg

 
 

Meal Totals:

402

 

40

g

25

g

13

g

477

mg

 
Meal 4            
Tuna, canned in water, 150 g

196

 

44

g

0

g

1

g

614

mg

 
Mixed veggies, 2 cup

40

 

0

g

10

g

0

g

40

mg

 
Mayonnaise, light, 2 tbsp.

100

 

0

g

2

g

10

g

220

mg

 
Potato, boiled, 1 med

105

 

3

g

23

g

0

g

4

mg

 
 

Meal Totals:

441

 

47

g

35

g

11

g

878

mg

 
Meal 5            
Sugar free Peanut butter, 1.5 tbsp.

150

 

5

g

12

g

13

g

105

mg

 
Apple, raw, 1 med

80

 

0

g

15

g

1

g

1

mg

 
HMT Nitro Whey, 2 scp

163

 

31

g

4

g

3

g

73

mg

 
 

Meal Totals:

393

 

36

g

31

g

16

g

179

mg

 
Meal 6            
Beef Fillet, 200 g

386

 

63

g

0

g

14

g

131

mg

 
Rice, brown, long grain, 1 cups

110

 

2

g

23

g

0

g

0

mg

 
Mixed salad, 1 cup

20

 

0

g

5

g

0

g

20

mg

 
 

Meal Totals:

516

 

65

g

28

g

14

g

151

mg

 
Meal 7            
Beef biltong, 50 g

134

 

26

g

0

g

3

g

23

mg

 
Sugar free Peanut butter, 1.5 tbsp.

150

 

5

g

12

g

13

g

105

mg

 
 

Meal Totals:

284

 

31

g

12

g

15

g

128

mg

 
 

Daily Totals:

3039

 

303

g

223

g

104

g

2017

mg

 

Tuesday

 

 

 

Calories

Protein

Carbos

Fat

Sodium

 
Meal 1            
Blackberries, 1 cups

40

 

1

g

9

g

0

g

0

mg

 
Omega 3 & 6 capsuals, 4 capsuals

36

 

0

g

0

g

4

g

0

mg

 
HMT Nitro Whey, 2 scp

163

 

31

g

4

g

3

g

73

mg

 
Oats, 40 g

192

 

10

g

27

g

5

g

0

mg

 
Almond flakes, 15 g

100

 

1

g

2

g

11

g

1

mg

 
 

Meal Totals:

531

 

42

g

42

g

22

g

74

mg

 
Meal 2            
Almond flakes, 15 g

100

 

1

g

2

g

11

g

1

mg

 
Oats, 60 g

288

 

14

g

41

g

7

g

0

mg

 
HMT Nitro Whey, 2 scp

163

 

31

g

4

g

3

g

73

mg

 
Milk, lowfat 2%, 0.25 cups

31

 

2

g

3

g

1

g

38

mg

 
 

Meal Totals:

582

 

48

g

50

g

22

g

111

mg

 
Meal 3            
Bread, Low GI, 2 slices

170

 

8

g

24

g

3

g

288

mg

 
Tuna, canned in water, 150 g

196

 

44

g

0

g

1

g

614

mg

 
Mayonnaise, light, 2 tbsp.

100

 

0

g

2

g

10

g

220

mg

 
 

Meal Totals:

466

 

52

g

26

g

14

g

1122

mg

 
Meal 4            
Chicken, breast, , 150 g

273

 

48

g

0

g

7

g

119

mg

 
Mixed salad, 2 cup

40

 

0

g

10

g

0

g

40

mg

 
Dressing, oil and vinegar, 1 tbsp.

70

 

0

g

1

g

8

g

210

mg

 
Pineapple, fresh, 1 cups

80

 

1

g

22

g

1

g

2

mg

 
 

Meal Totals:

463

 

49

g

33

g

16

g

371

mg

 
Meal 5            
Banana, 1 med

100

 

1

g

27

g

1

g

1

mg

 
HMT Nitro Whey, 2 scp

163

 

31

g

4

g

3

g

73

mg

 
 

Meal Totals:

263

 

32

g

31

g

4

g

74

mg

 
Meal 6            
Hake, 250 g

425

 

52

g

9

g

7

g

452

mg

 
Avocado, 0.25 med

77

 

1

g

3

g

8

g

5

mg

 
Mixed salad, 2 cup

40

 

0

g

10

g

0

g

40

mg

 
 

Meal Totals:

541

 

53

g

22

g

14

g

498

mg

 
Meal 7            
Beef biltong, 50 g

134

 

26

g

0

g

3

g

23

mg

 
Sugar free Peanut butter, 1.5 tbsp.

150

 

5

g

12

g

13

g

105

mg

 
 

Meal Totals:

284

 

31

g

12

g

15

g

128

mg

 
 

Daily Totals:

3130

 

307

g

216

g

107

g

2377

mg

 

Saturday

 

 

 

Calories

Protein

Carbos

Fat

Sodium

 
Meal 1            
Blackberries, 1 cups

40

 

1

g

9

g

0

g

0

mg

 
Omega 3 & 6 capsuals, 2 capsuals

18

 

0

g

0

g

2

g

0

mg

 
HMT Nitro Whey, 2 scp

163

 

31

g

4

g

3

g

73

mg

 
Oats, 40 g

192

 

10

g

27

g

5

g

0

mg

 
Almond flakes, 15 g

100

 

1

g

2

g

11

g

1

mg

 
 

Meal Totals:

513

 

42

g

42

g

20

g

74

mg

 
Meal 2            
Ham cooked, 60 gr

133

 

17

g

0

g

7

g

0

mg

 
Bread, Rye, 2 slices

140

 

4

g

26

g

2

g

300

mg

 
Egg, Poached, 2 whole

158

 

12

g

2

g

10

g

280

mg

 
 

Meal Totals:

431

 

33

g

28

g

19

g

580

mg

 
Meal 3            
Yogurt, light w/ fruit, 1.5 cups

165

 

15

g

24

g

0

g

225

mg

 
Mixed nuts, 50 g

267

 

12

g

10

g

22

g

5

mg

 
 

Meal Totals:

432

 

27

g

34

g

22

g

230

mg

 
Meal 4            
Avocado, 0.5 med

153

 

2

g

6

g

15

g

11

mg

 
Corn thinz, 3 cake

120

 

3

g

24

g

3

g

30

mg

 
Beef biltong, 50 g

134

 

26

g

0

g

3

g

23

mg

 
 

Meal Totals:

407

 

31

g

30

g

21

g

64

mg

 
Meal 5            
Apple, raw, 1 med

80

 

0

g

15

g

1

g

1

mg

 
HMT Nitro Whey, 2 scp

163

 

31

g

4

g

3

g

73

mg

 
Sugar free Peanut butter, 2 tbsp.

200

 

7

g

16

g

17

g

140

mg

 
 

Meal Totals:

443

 

38

g

35

g

21

g

214

mg

 
Meal 6            
Beef Fillet, 200 g

386

 

63

g

0

g

14

g

131

mg

 
Mixed salad, 2 cup

40

 

0

g

10

g

0

g

40

mg

 
Wine, table, 500 ml

417

 

0

g

0

g

233

g

0

mg

 
 

Meal Totals:

842

 

63

g

10

g

248

g

171

mg

 
Meal 7            
Diet soda, 1 tin

20

 

0

g

5

g

0

g

300

mg

 
 

Meal Totals:

20

 

0

g

5

g

0

g

300

mg

 
 

Daily Totals:

3088

 

233

g

184

g

350

g

1633

mg

 
 

Weekly Totals:

9256

 

843

g

623

g

560

g

6028

mg

 

 

For the last 3 weeks of my cutting I will revert to a special diet helping me to get rid of unwanted water levels. This will get me very close to that magic 3% bodyfat level for 20 Sept.

More on the last trick in a future post.

 

The lesson learned here is that it is money very wisely spend to have a few sessions with a bodybuilding diet coach to get that diet correctly geared for your body.

We spend sooo much money on all the supplements and put in a huge effort with the hard work in gym but when it comes to the most important aspect (which have by FAR the biggest impact) we make some very unwise decisions.

Sure, you can try one or all of my diets and you might hit the jackpot, but chances are you will not nearly reach your maximum potential unless you take charge and manage your diet and body-fat/muscle mass ratios very carefully with a coach.

Happy training! (in this case…happy dieting!)

Gert

 

 


Hi folks!

In preparation for my target body fat of 3% by 20 September, I have taken the wise step of seeing a bodybuilding diet coach. Such coaches are experts in the field of body manipulation through dieting and although I know a fair bit, to get to a contest ready shape and fat levels it takes matters to a whole new level.

The lady who is my diet coach is herself a serious athlete and bodybuilder. The easiest way to get into contact with people like this is to just ask your favorite local shredded bodybuilder to point you in the direction of his coach. In a future article, I will give more insight as to exactly why it is so important to have that diet coach, but for now, here is a piece written by my coach that can help you a lot to get to your goals.

Happy training! Cheers

Gert Louw

WHY DO SOME PEOPLE JUST NOT REACH THEIR WELL INTENDED GOALS!!

1) you don’t commit your goal to black and white, which means you give it a thought, but you never actual write them down. To reach any goal, you have to make the time to actually write the goals down, and be specific with what you want to achieve.

a) I wanted to see my six pack
b) I wanted to achieve my Springbok colours in Body building
c) I was tired of being the fat one on stage in a line-up of hardcore bodybuilding women with a body fat of 6%. . . and so on. 

2) you have to give yourself a dead line as to when you actually want to achieve this goal.
Each year when I am getting myself ready to compete, I work my way backwards. So I estimate the time that I have to be ready and work the weeks backwards to make sure I arrive there on time and in the right shape

3) Before you start with any eating plan or diet. . . you have to estimate how much calories you are getting in now
Even I have made this mistake once before (because I should know how much I must eat to get lean), but I tried to follow my eating plan that I used the first time, and it just didn’t work. So I had to put myself down, and add up all the calories I get in on a day (everything) and take it from there. When I do an eating plan for my clients, this is exactly what I have to do with all of them before I even think of giving them their eating plan, or recommended daily calories. It differs from person to person, because of a lot of different reasons, which I will go into next month, but for now, I just want to get you back on track to do it right.

I know to work your calories out is a bit of work you have to do now, but if you are not prepared to do that, then you are probably not ready for the work it takes to actually reach that “mean, lean” fighting- machine physique you have always dreamt of. Otherwise, get someone to work it out for you then, or just pucker-up, take some, “ME”, time, and get your starting point sorted. You can’t go anywhere if you don’t know where you are at this point. To move forward you need a staring point!

4) If you have established your calories (or got someone like myself to do it for you) then you have to use the following formula for the different goals you might have

A) To loose body fat : drop your calories down by only 10% (unless your calories come to about 1000, that s quite low, then you just keep it there, don’t drop it down). The normal way of dropping calories down by 500, like we have been trained, just doesn’t work. Over the 20 years of working with people and their diets, I have realized that that drop is too much, people just can’t stick to it, the loose the plot and give up. Where with the 10% drop, it works like a bomb. No cravings, great energy and great weight loss (1kg of body fat a week, to be more definite).

B) If you want to add muscle: up the calories by 300 calories per day (this will keep your body fat where it is and you should add on about 2 – 3kg of lean mass in the next month), when you get stuck, up it again by 300 calories. This is just a basic estimate; it also differs from body type to body type, which I will go over next month.

5) Once have your daily calories worked out, and you done the sums required, then divide it into the amount of meals you are able to get in. The more, the better, so no less than 5 and you can go up to 7 or 8, depending on if you want o loose body fat or gain muscle. Most people loose well on 5 or 6 meal plan, where the guys that want to gain, need to push to 7 or 8 meals or snacks or even shakes. So say you are getting in 1500 calories, divide this by 5 meals. Now you have to divide your protein, carbs and fat in equal portions, so divide the total you have by 3 (1500 / 3 = 500 ) and then again by 4 to get the amount of protein and carbs you should get in (= 125g per day), or by 9 to get the total amount of fat (55 g of fat per day) (each gram of protein / carbs gives you 4 calories, and each gram of fat gives you 9 calories). Hope I haven’t lost you yet . . . ???? Once you have those amounts, divide it into the amount of meals you will be getting in per day. So you will have almost equal amounts of protein, carbs and fat in each meal. The only meal or shake that should not have fat in, is the one you get in right after training. The fat slows down the absorption of, especially carbohydrates, which is great for during the day, because this keeps your sugar levels stable and your body releases less insulin, which is one of our most potent fat storing hormone. But after training the insulin is good, because it will shuttle the amino acids and carbs into your muscle and aid in recovery and muscle growth.

6) How to monitor your progress: in order to stay motivated, you have to monitor yourself, AND THAT DOES NOT MEAN GETTING ON THE SCALE EVERY DAY! You can weigh yourself once a week, if you have to, but the better way of monitoring your progress, is to take body fat readings, and with a fat calliper is the most accurate. If there is no one close by that can do that for you, then the tape measure works just fine. I never take my own body fat reading; I only go by tape measure and mirror. So make sure you measure in the same place each time, otherwise the reading can differ. For women, take hip and waste measurement, unless you as a male are also caring body fat on your hips, then do the same. Otherwise men really only need to take waste measurement. For each cm you drop per week, you can be sure you have dropped 1kg of fat.

By monitoring yourself you will keep yourself motivated to carry on, because that is what it boils down to, to reach your goal, CONSISTANCY! If it is working for one week, don’t change anything. Don’t try and fix something that is not broken; it will work again the next week and the week thereafter, so just stick to it. Before long one month will be gone and you would have lost 4kg of body fat or gained 2-3 kg of muscle. The mirror will now start to be a good motivation as you will see change from here on, so nothing wrong with having a look in the mirror while you are training. I know people think body builders are vain. In fact they are very shy and the mirror is there to keep us motivated.

Wow! I bit of biology here and some work to do, but you have to understand your body better to be able to start making changes in your eating habits, and eventually in your life. So in the next 12 months I want to take you on that journey to get to know your hormones better, understand your body better and be able to walk the road of freedom! Freedom to make the right choices, and see the results you so desperately want to see.

If I could do it, so can you!

Bernadette Beyer

Bernadette flyer


Hi everyone!

It is time for the 2014 WEB BICEPS FLEX-OFF video.

This time it is divided into three separate videos:

Big Gunz (over 20″)

The first contestants photo has already been busted as a fake. Here is the original vs. the fake below it.

busted

 kkkk

 Young Muscle

 

Aesthetic Muscle

A new project documenting the best aesthetic physiques on the planet. Here is the link to the project: www.aestheticmuscleclub.com

 

Here is the full nominations received for each of these categories:

 

Do you want to nominate someone for the 2015 BICEPS flex-off videos?

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BIG GUNZ – over 20″

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YOUNG GUNZ

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Entries for the 2015 videos is now open and closes 1 Aug 2015.

Happy Training! Cheers…

Gert Louw


Hey all you fitness folks!

 

 

On 20Sept I will do a fitness photo shoot and had to re-align my normal cutting diet to achieve a contest ready body at 3% bodyfat for that day.

So here I will give you a quick breakdown as to the key factors that changed for this “Contest Prep Diet” vs. my normal cutting diet regime.

For those that think a waterpill or diuretic  will do the trick a day or two before the contest to bring body fat into acceptable parameters, please think twice.

A waterpill will most definitely get the water content down in the skin and that will help with a ripped look, but it will also get a lot of water out of the muscles that will make you seem flat, the last thing you want. Then off course it will place rather severe stress on the kidneys. Much safer ways is to make sure your diet is really in check to produce the results.

 

The key factors of a “contest preparation diet”:

Calorie controlled pre contest diet with 6 to 8 meals per day each containing a protein and carb content to protect muscles in harsh diet environment – preferably designed and monitored by bodybuilding diet coach. The fact that each meal MUST contain a protein helps in overall muscle hardness.

Crucial 4 liters water intake (no bottled or sparkling water – it slow down fat loss. Filtered water only) and for the last 4 weeks, severely limit salt intake – in all forms. (NO salt added to foods and be very beware of hidden added salts in processed food).

It is highly suggested that you re-align and recheck your diet and results at least every 3 weeks. Three weekly weight-in sessions and adjusting of calories for target goal depending on progress.

NO CARDIO! Cardio decrease muscle size. Especially in low-calorie contest prep diets, cardio immediately diverts energy to be derived from muscles because of semi-starvation diet (unless one is on anabolics) – on “off” days only 40 min walking allowed. The more pre contest cardio you do, the smaller your muscle size will be…full stop! Many people are of the viewpoint that cardio is the best fat burner. NOT IN A CONTEST PREP CUTTING DIET! You WILL loose a rather severe amount of muscle doing cardio. Your aim is now to preserve the muscle mass you have and divert all energy usage to your fat storage areas. This cannot be achieved via cardio.

Weight training must not be more than 75% of max and not longer than 45 minutes otherwise you will into a catabolic state and energy will be derived from muscles (since your body has limited energy resources). Your aim is to just protect muscle size and drop the body fat levels. Training at regular max levels is requiring waaay too much energy from the body and when that happens the body always tap into the muscles to provide energy.

It is crucial to drink a BCAA and L-Glutamine drink during training to keep the muscles flooded with protection against going catabolic.

Meal times for this cutting diet is extremely important, the more so the before and after training meals. You cannot skip or delay meals, that will result in a catabolic environment that will literally decrease your muscle size! EVERY 3-4 hours eat your meal containing a protein and carb source. Fruit is healthy but it has very little place in a cutting diet – it contains waaay to much fruit sugars.

Many serious athletes are scared to lose their hard-earned muscle during such a strict cutting diet (which unfortunately is a real concern even with the best structured cutting diet available) and later turn to anabolic cutting steroids to protect their muscle size while diverting all energy usage to the fat layers. Typically Anavar (cutting anabolic – oral) is used for 6-8 weeks duration period at 80 mg per day. (Some use Winstrol but the adverse effects on your liver is well documented plus it makes the tendons brittle and has been a culprit in many sports related injuries.) Although Anavar is fairly safe and will definitely give the user the edge, it is something you need to consider carefully.

Well, bombs away and I will checking-in just after 20 Sept 2014 to give you some proof on the pre-contest cutting diet results!

Gert Louw

 

gert


How do I start a body transformation from scratch?

I get ask by many guys how they should start out on this road of transforming their body.

They know what their end-goal is looking like, but the process just sounds and look very overwhelming, especially if you’ve never been into bodybuilding before.

So with this article let me help you to get it off the ground.

I am assuming you are starting from ground zero…very unfit coach potato with little to no weight training experience.

 

Sure if you got the money, you can get yourself a personal trainer who will then guide you through the process – however, choose well, not all personal trainers are equal. In the very least, if his body does not look like your end goal body, stay away! You do not want someone with theoretical knowledge, u want someone who has the knowledge AND reached success!

But alas, most of us are not so fortunate to be able to afford a personal trainer.

The good news is that in the early steps (first couple of months) a personal trainer is really not a critical part. (and then after these first few months all you really need is a dedicated training partner with the same goals and dedication as you!)

The critical part is the fact that you have made the decision to change your life and to what degree you are prepared to sacrifice your comfort levels to reach this success.

I don’t know you, but for this one time, tell yourself you’ve made this decision and gonna stick to it no matter what. Then be a MAN and show some dedication and perseverance!

OK, this is now week one, tomorrow is Monday and you want  to START!

Consider this…

CORRECT DIETING DETERMINES 80% OF YOUR BODY TRANSFORMATION SUCCESS.

CORRECT AND INTENSE TRAINING (AND NOT OVERTRAINING) DETERMINES 17.5% OF YOUR BODY TRANSFORMATION SUCCESS.

CORRECT SUPPLEMENTATION DETERMINES 2.5% OF YOUR TRANSFORMATION SUCCESS.

 

So, for now, forget about supplements and only focus on the correct diet and training. Supplements you should only consider once you have the training and diet well under your control.

 

How to approach the training:

MONTH 1

Train 4 days a week for first month: Monday, Tuesday, Thursday and Friday.  Rest on the other days or do moderate cardio for not more than 20 minutes.

On these days train with weights (resistance exercises) for not longer than 30 minutes.

During each training session do the following:

  • One exercise for biceps
  • One exercise for triceps
  • One exercise for pecs/chest
  • One exercise for shoulders
  • One exercise for back
  • One exercise for upper legs
  • One exercise for calves
  • One exercise for stomach.

Each exercise must consist of two sets of 12 reps. No resting between reps. 1 min resting between sets.

Use a light weight allowing you to comfortably do the 12 reps.

Each 7 days increase the weights by about 10%…very important rule, this allows the body and tendons to adapt to the new exercise and weights.

 

MONTH 2

Train 4 days a week for the 2nd month: Monday, Tuesday, Thursday and Friday.  Rest on the other days or do moderate cardio for not more than 20 minutes.

On each of these days train with weights for not longer than 40 minutes.

On each of the following day you must do:

MONDAYS

  • Three exercises for biceps
  • Three exercises for triceps

TUESDAYS

  • Three exercises for shoulders
  • Three exercises for trapezuims

THUSDAYS

  • Three exercises for pecs/chest
  • Three exercises for back

FRIDAY

  • Three exercises for upper legs
  • Two exercises for calves
  • Two exercises for stomach.

Each exercise must consist of two sets of 10 reps. No resting between reps. 1 min resting between sets.

Use a light weight allowing you to just-just complete the 10 reps.

Each 14 days increase the weights by about 10%…very important rule, this allows the body and tendons to adapt to the new exercise and weights.

 

Stay with the same program from month three, but in month three increase the weight size to allow you to achieve muscle failure on the 8th rep in each set. From here onwards do only 8 reps per set and you MUST not be able to do 1 more rep after the 8th rep due to muscle failure!

This is the KEY PRINCIPLE for muscle growth.

At this point you are not considered a novice anymore and can start from month 4 with the following focused transformation training regime: http://gertlouw.wordpress.com/my-transformation-program/

 

Regarding the execution of exercises and which exercises to choose:

Always do the compound exercises fist in a training session…this simply means it is an exercise that involved the most possible amount of muscles: bench press, shoulder press, squats, deadlift, barbell bicep curls. These are the core group exercises that sparks growth.

Look around in the gym, ask trainers and talk to those who got the muscles to show you on how to correctly execute an exercise – 99% of the guys would be very friendly showing you the ropes.

 

The DIET

This is a much simpler aspect and a basic plan can be laid down rather easily. Just remember….you will NOT grow if you do not eat for growth. You need to eat small balanced meals every 3-4 hours from waking up to the point of going to bed. The period just before and after training is also very important.

 

Diet

One thing I realized – I will not grow if I do not get my diet sorted correctly. Diet makes up easily 80% of muscle Building Phase success. I did not believe that in the past and paid hard penalties for wasted effort!

My diet is not a diet to lose weight without training. My diet will work great to lose unwanted weight but only in conjunction with a dedicated and serious training routine.

This is just a sample. It can help you get started and may just be all you need to achieve success. However, each of us are different and body types and sizes vary…so if you have concerns, do more homework or best yet, see a sports doctor or dietician to design a muscle-building diet for you. However, I had GREAT success by following this basic diet structure.

 

Here an example of my typical dieting routine:

(note: 40g of whey protein shake can easily be exchanged with 6 eggs whites or 150g tuna in brine or 150g chicken fillet, etc…)

 

MEAL 1: UPON WAKING

whey protein

1 scoop (20g)

casein protein w/ water 1 scoop (20g)

 

MEAL 2:

oats w/ fat-free milk 1 bowl

honey 2 tbsp

 

MEAL 3:

egg whites 4

whey protein w/ 400ml water 1 scoop (20g)

apple 1 medium

 

MEAL 4 – 45min before training

whey protein w/ 400ml water 2 scoops (40g)

 

MEAL 5: POST WORKOUT

whey protein w/ 400ml water 2 scoops (40g)

banana 1 medium

 

MEAL 6:

casein protein w/ 400ml water 2 scoops (40g)

1 apple

 

MEAL 7:

steak chicken, or fish 150g

veggies or salad w/ 1 tbsp extra virgin olive oil 1 large serving

 

MEAL 8: BEFORE BED

500g of fat free cottage cheese

 

More Diet Info:

Meal 1:
For extra calcium and protein, I sometimes mixed my shake with fat-free milk. However, water is cheaper. I never drank concentrated shakes. I used at least 400ml of water/fat-free milk.

Meal 2:
Oats and muscle-building go perfect together as a morning meal. Oats release their energy slowly throughout the day, so I won’t feel drained or experience hunger pangs. Substitutions: none really, nothing comes close to oats. Sometimes I used cinnamon over my oats. Be careful of the calorie count and do not exceed the calorie count of the oats.

Meal 3:
The 50g at this meal was a solid food protein. I was weary of bananas. They are excellent directly after working out, but due to their quick releasing energy, I want to avoid them at any other time. Substitutions: 50g protein = 4 medium size egg whites / small piece of chicken fillet/fish or beef fillet.

By small is meant about half a fist size. Although the yellow of an egg is healthy, the amount of calories it has due to its fat content makes it unsuitable for muscle-building purposes. At most I took one yellow and mixed it in with the 4 whites. But as stated, it’s best without.

Meal 4:
This I took immediately before working out. Substitutions: None

Post Workout:
Note this is the ONLY time I ate a banana. My body requires immediate energy after workout and a banana is excellent in providing it. Substitutions: The whey and glutamine cannot be substituted. However, the banana can be replaced by 200ml fruit juice, any flavor. Apple works great. But, a banana stays the number one choice.

Meal 6:
Substitutions: None

Meal 7:
Small evening meal with no starches, only veggies/salad and protein (fillet, chicken or fish – 150g). No butter and limited salt with veggies/salad. I used a liberal (2 spoons) amounts of extra virgin olive oil with salad/veggies.

Meal 8:
Substitutions: Although the casein protein powder is preferred, I sometimes ate 250g fat free cottage cheese.

General Diet Points:

  • I did not eat starches after 6 p.m. That means no rice, pasta, bread, rusks, potato, etc.
  • The protein portion in the evening was a solid food and is typically the size of my fist in volume.
  • All the protein portions were fat-free. I chose chicken fillet, beef fillet or fish.
  • I was careful to use sauces over protein. It adds a lot of unwanted calories. I rather use herbs and spices liberally and things like squeezed lemon juice, basic gravy sauce. I also tried to cook the chicken in orange juice for a tangy change.
  • I allowed myself a large salad portion. But we are only talking basic salad here, no fancy stuff. Only green leafs, tomato, cucumber, gherkin, seeds, very little nuts and some parmesan shavings allowed. I used 2 spoons of extra virgin olive oil over salad. For a something different, I also used balsamic vinegar to taste. It goes especially nice with the olive oil.
  • Cooked and raw veggies were allowed.
  • Butter and salt were a taboo for me. However, over veggies I used a tablespoon of butter for taste purposes.

Critical Diet Points I Adhered Too:

  • I tried staying away from diet carbonated drinks and too much coffee (only 2 cups daily with fat-free milk and no sugar). Both these items act as a mild diuretic and means I will have to drink even more water to replace the water lost as a result. Plus the sweeteners used in diet carbonated drinks are questionable!
  • I NEVER skipped a meal. This is the #1 enemy for Building Phase muscles.
  • I never ate more than the suggested amounts, otherwise I would gain fat.
  • I never ate less than the suggested amounts or I would struggle to build muscle.
  • I ate my meals even if I felt full!
  • My meals were spaced between 3-4 hours apart.
  • I used NO alcohol during the week and weekends only one glass of wine or one beer per day. Alcohol is a big enemy of dieting and building muscles. Cutting it out completely is the best option.
  • I do NOT smoke. I cannot be successful at building muscles and continue smoking, the two oppose each other.
  • Sweets and chocolate: Sorry, I had none of these.
  • Cheat meal? Once per week (only one meal). I never stuffed myself (important), but had a sit-down meal and ate whatever my taste buds felt like including my favorite dessert.

Why did I use two different proteins powders?

  • Whey isolate is a quick releasing protein powder and perfect to use when my body requires an immediate uptake of protein.
  • Casein protein is used when I need a slow uptake of protein, for example while I am sleeping.
  • I tried to use trusted local (South African) supplements when I can, simply because they are cheaper than the imported ones.

Why so many shakes?

  • Well, simply to make my life easier. I did not have the time to stand for hours at night preparing the next day meals. But know this, solid protein sources are always preferred to protein shakes if you can manage the time. But I was careful not to replace my existing solid meals with shakes. The human body was not designed to live on liquids alone.

 

Conclusion

Remember – Each one who has reached body transformation success holds some truth. Use these recipes but keep on educating yourself and starting to mould it to make it your own unique winning recipe that suites you best.
Never change more than one aspect at a time before verifying that it works and only then introduce another change.

It is a battle of the mind and wills…but we each has but ONE life to live…and we need to make it the BEST life we can!
Don’t wake up like me at 41 and start making a difference…if u are young, use that opportunity and never live with any regrets about wasted opportunities! But that being said, even if you are 60, you can still transform to kick many a lazy 25 y/o’s ass! Time is precious…never let it slip you by.

 

gertxb

 

I wish u MUCH success!

Gert Louw


In this article I will give you some critical pointers on how to smell a fake/scam product from a mile away.

 

You need to understand the mindset of these scammers.

1. They want as much money from you as possible.

2. The never want to be in a situation where they meet you face to face. They only use faceless environments to deal with clients – like the internet.

3. You struggle to get information on the ingredients of the product, they do NOT want you to know the truth.

 

Let’s look at – They want as much money from you as possible

They have this incredibly good sounding deals like “get your first bottle free”.  But after that first bottle arrived, you will just see charges getting deducted from your credit card, month after month. The only way to stop this is to literally stop your credit card and get a new one.

To try to stop the monthly supply of the products is close to impossible and even if you stop the delivery of the product, the deductions continue.

According to you, you have only ordered the first “free” product but alas now you are all of a sudden in a fixed recurring contract.

 

Let’s look at – They only use a faceless environment

The only medium these products are advertised through is the internet. If you cannot find this item on the shelve of your local supplement store, do NOT buy it! There is a REASON these people only deal through internet. They want to stay faceless because they are devoid of all integrity in their marketing campaigns of these products. They steal photos and make up fake stories for their marketing campaigns – I know what I am talking about, I have already busted 8 of these fake companies that have stolen my transformation photo and made up a fake stories to advertise their products. And that is just me…ALL of the transformation and other photos used are fakes and stolen as well as all the supporting “proof” stories.  They have no other choice to do this because the product they are selling CANNOT produce the claimed results and thus they do not have any proof of the claimed results.

The internet offer them a safe environment and barrier so they do not have to face their clients. They are not stupid, all of them have “front” companies they create to deal with the product distribution and marketing just to make sure that if one ever does try to make a case against them, it is very easy for them to get out off the lawsuite,  because they just blame it on the “front” marketing company which is even more difficult to trace than themselves. These “front” marketing companies has very short lifespans, typically only a few months, before they disappear and a new one is created, making the old one close to impossible to trace, literally just like a deleted webpage.

Typical marketing campaigns for these products proclaim awe-inspiring transformations within a few weeks (typically range 2 to 4 weeks). Many times it states that this is done with the product without having to diet or do any exercise. Crazy claims that not even anabolic steroids or Growth Hormone can come close too! Again, this is why they can ONLY work from a faceless environment. Imagine the queues of scammed clients lining up who experienced NO CHANGE in the 4 weeks whatsoever. They did loose, but only their money and until they cancel their credit card will keep loosing their monthly month after month.

 

Let’s look at –  You struggle to get info on the ingredients of the product.

All the “wonderful” write-ups and advertising that surrounds these products has almost no specific info on the actual ingredients of the product but just vague descriptions and references. There is a very important reason for this, because if people knew the ingredients and google it, they will very quickly see that this products cannot produce the claimed results. These products have no mystical ingredients but plain well-known ingredients that you will find at any health store or supplement store. The marketing companies of the products would like you to believe that the products contain very special and mystical stuff and that is why they omit 90% of the time the ingredients in the marketing advertisement. Being a scam product the chances is also very (!) high that it does not nearly contain what the label states.

These companies are not interested in satisfied clients, but their ONLY objective is to hook into the clients credit cards with a irreversible debit order system.

 

If it sounds too good to be true, it IS too good to be true – ALWAYS!

So the three main criteria you must use to know if it is a scam/fake product, is:

1. Is it only available through internet? [if yes - stay way!]

2. Is the ingredients listed in detail?  [if not - stay away!]

3. Does it sound too good to be true? [if yes - stay away!]

 

Examples: Niwali TestoBoost, 1285 Muscle, Trig X2, XTreme No, TestoRush, AminoPrime, and many, many more…

 

You will say “But this means, that a lot of the internet-only bodybuilding supplement products are fakes/scams?” YES IT IS..all of them.

 

Know this, NO (!) reputable company that have a solid product worth it’s weight will only deal through internet.

They want fixed distribution channels with trained people to sell their product and offer support and info to clients.

 

I hope this short article help you to make a more informed decision and to stay clear from all these fake and scam products.

They suck the money from people and it is very (!) difficult to sue them and the word “integrity” is not in their vocabulary.

 

 

gertxb

Happy Training! Cheers.

Gert Louw

 

Training update – 23Apr2014


Been a bit quiet lately on my blog, but busy working on my next blog post.

 

Training going very well and no injuries – I thank God!

Started with the building phase recently, meaning back to heavy (!) weights and low reps (about 8 per set).

Still with the same training partner (Mark) and we are very focussed right now.

We keep each other under control not to increase the heavy lifting weights to drastically…with our ego’s the jumps are always too big and nearly always results in injuries!

Wisdom comes with age…it seems at 49 it is about equal to our ego level – lol!

 

Here is the latest flexing video I’ve made:

 

Here is a few pics I took recently:

gert bicep gertxb gert2

 

My son is very eager to do bodybuilding…

20140404_135651

20140404_133212

Wish you all happy training. Cheers!

Gert Louw

 

Motivation and Fitness


Welcoming a Guest Writer to my blog, Parnell Dean - http://bodytransformationfitness.com/ 

 

Staying Focused Even Though You Don’t See Results

Many beginners give up on their fitness goals because they do not seem to be making any progress. Although they are going to the gym and cleaning up their diet, they don’t look any different. Demotivated by the lack of results, they give up on turning their fitness fantasy into a reality. What they do not to realize is that reaching their fitness goals takes time, so staying motivated and consistent, especially at the beginning when there appears to be no progress, is critical.

 In fact, you are almost guaranteed to pass through a period of time at the beginning of your fitness journey when your hard work seems to produce little to no results. According to the website exercisebiology.com, most of the strength gains you make in the beginning of a weight training program are due to neurological adaptations rather than muscle growth. Thus, a significant increase in muscle growth usually does not occur until after you have been training consistently for 8-10 weeks. Although the time it takes to see fat loss results varies, many people report that it takes at least a few weeks to notice a visual difference in your body if you lose weight at the recommended pace of 1-2 pounds per week.

 Although the lack of immediate results can be discouraging, a look at people who have dramatically changed their physique reveals that reaching your fitness goals takes time. Arnold Schwarzenegger, arguably the most popular bodybuilder in history, is a prime example. According to Wikipedia.com, he lifted weights for the first time in 1960, but he did make his pro debut until 1968 when he won the NABBA Mr. Universe title. The following year he competed at the Olympia Weekend, the epitome of bodybuilding competitions, but he came in second to Sergio Oliva. However, his persistence paid off: he defeated Sergio Oliva the following year and won the 1970 Mr. Olympia title. He went on to win the Mr. Olympia title every year through 1975 and then again in 1980. Even though Arnold Schwarzenegger is now a household name because of his bodybuilding and acting career, it took years of consistent dieting and training in order to develop an award-winning physique.

 Because it takes so long to see fat loss or muscle building results, many beginners get demotivated and quit; however, it is important to realize that just like mastering a foreign language or obtaining a college degree, there are few if any immediate results. Instead, you have to stay motivated enough to work hard for weeks, months, and sometimes even years, before you see any significant payoff. If you can make it through the initial stage of apparently little return on investment and you can continue dieting and training consistently, you are sure to reach your long-term fitness and physique goals.  

http://en.wikipedia.org/wiki/Arnold_Schwarzenegger

http://en.wikipedia.org/wiki/Mr._Olympia

http://www.bodybuilders.com/arnold.htm     

http://en.wikipedia.org/wiki/Jay_Cutler_(bodybuilder)

http://www.exercisebiology.com/index.php/site/articles/can_nervous_system_neural_adaptations_increase_strength/

 

Hope u enjoyed Parnell’s contribution. He himself had a awesome transformation.

Train Hard. Cheers…

Gert Louw

gert2


Yes, it is possible to have amazingly shaped muscular legs without resorting to weightlifting.

This article is for the person who wants aesthetic shaped legs without excessive muscle size.

The program being suggested here, is also great for cardio fitness and might initially be difficult for the novice due to the rather high fitness level required.

If so, start of with less reps per set and shorter distances for lunges, etc.

Here is a quick overview of the program:

Frequency: 3 times per week.

exercises:

  1. Walking forward lunges (with weight on shoulders) – 4 sets of +- 30m
  2. Sideways lunges (with weight on shoulders) – 4 sets of +- 30m
  3. Medicine ball throwing squat – 3 sets of 30
  4. Standing Knee-ups (elbow height) – 3 sets of 30
  5. Knee-ups and squats combined – 3 sets of 15
  6. Standing squat – 3 sets of 20

Points of note

  1. This program will suite both guys and girls.
  2. Lunges are an amazing aesthetic leg shaper – do not substitute it with something else.
  3. All squats must be performed going not lower than 90 degrees with lower/upper leg angle. This puts strain on the lower back and also more pressure on knees.
  4. The knee-up and squat combined is rather intense and you might initially struggle with it. But it is a GREAT exercise for balanced growth. Even if you just do 2 reps per set the first 2 weeks, then up the amount of reps by small steps every 2nd week until you reached your desired goal.
  5. Hydrate well during this training – you are going to sweat.
  6. Start of with no weight on shoulders and lightest medicine ball possible and work it up very slowly by increasing in smallest portions every two weeks.
  7. The knee-ups is also a great abdominal shaper.
  8. Eat correct for growth (every 3-4 hours), rest enough for growth (do NOT overtrain) and train HARD for results.
aesthetic leg training

aesthetic leg training

Wish you success! Cheers…

Gert Louw


xtreme no reviews

EXTREME NO pic1

XTreme NO has been busted using stolen photos and fake “proof” stories in their high level international marketing campaigns.

They run two separate marketing campaigns and in both those campaigns stolen photos and fake stories are used.

Two different plastic bottles, the one a black and the other a white bottle, are distributed by this company for the same product. XTreme NO contains the following ingredients: L-arginine hydrochloride, L-arginine alpha-ketoglutarate along with L-arginine ketolsocaproate all in an attempt to increase the bodies Nitric Oxide levels.

It is simply not scientifically possible for these ingredients to result in a body transformation, and thus why this company have to steal photos and make up fake stories to prove an un-provable point.

Plus all the “proof” of people leaving comments to say how great this product is completely fake!

L-Arganine is used by bodybuilders but only for a short-lived effect:

  • ·         A temporary “pump” during workouts that let’s the muscles seem bigger for a short while
  • ·          A slight increase in veins visibility during exercise
  • ·         potentially quicker recover from exercise.

It does NOT have muscle-building properties or body transformation properties, full stop!

And yes, once again I am one of the main abused parties. They illegally use my transformation photo and make up a complete and utter fake story.

It is needless to say that you need to stay completely clear from this product, for various reasons, one of which also that many people have complained they are losing money ordering the product through these channels.

When it sounds “too good to be true”, it ALWAYS IS (!) too good to be true.

Here is the proof of the first SCAM marketing campaign:

 XTremeNO website BUSTEDXTremeNO website BUSTED(1)XTremeNO website BUSTED(2)

Here is the proof of the second SCAM marketing campaign:

 XTremeNO website BUSTED no2-1XTremeNO website BUSTED no2-2XTremeNO website BUSTED no2-3

Wish you happy training. Cheers…

Gert Louw


This is a product with such exuberant claims surrounding it that it just sounds “too good to be true”?

It claims to reverse your energy levels by decades, for example: 60-year-old to a 30-year-old!

Also it supposedly enhance the brain function as well as the sexual health.

With such claims it sounds like a wonder drug.

 

Let’s look at what it contains

  • Cordyceps Cs-4 Mushroom Mycelia (Cordyceps sinensis [Berk.] Sacc.),
  • Pharmanex Asian Ginseng Rb1 (Panax ginseng) Root Extract
  • Pomegranate (Punica granatum) Fruit Extract,

The problem is that for 2 of the 3 ingredients (Cordyceps Cs-4 Mushroom Mycelia & Pharmanex Asian Ginseng Rb1) it is close to impossible to find scientific papers on research and placebo studies on the internet. The other product, Pomegranate, is well-known and most definitely cannot give these fantastic claimed benefits.

Whether Nu Skin did the research or not, if the information cannot be found and verified, it is close to not existing.

I am not talking about all the claims Nu Skin is making about all the research and magnitude of scientists involved, I am talking about the PROOF of these studies.

The conclusion is that this product contains weird ingredients that cannot be verified. This presents multiple concerns. One being that it is impossible to know what kind of side effects this product holds.

Being a very expensive product and with such fantastic claims, I decided to do a real world application and try it out myself.

After the first few (4) months I can say there was a slight increase in energy levels but honestly not close to what the claims are. Being 50, I felt maybe like a 45-year-old.

No mental or sexual health change at all.

Now, for the bad news…

My blood pressure before I started with this product was 130/70 and after the 4 month trial, it rose to an extremely high and damaging 170/115.

This is serious kidney, artery hardening and eye damage territory.

If I want to live another 10 years, I had to immediately stop this “wonder product”.

This is the problem with any product containing such strange ingredients. It is close to impossible to get real scientific proof over the internet as to the side effects and other problems such ingredients can cause and it is pretty much a Russian roulette game you play by putting something like this in your body.

I concede that my experience might not necessarily be the same for everyone and their might even be people who might benefit by this product.

My ratings for this product:

Safety level: 2/10

How close does it get to the claims surrounding it: 2/10

 

If a product sounds “too good to be true” it IS TOO GOOD TO BE TRUE! Always…

 

Keep training hard!Cheers…

Gert Louw


The Niwali guys just don’t seems to learn from past mistakes!

Once again they are in a SCAM with STOLEN photos and complete FAKE stories in an international marketing campaign for their TESTOBOOST product (again my stolen transformation photo).

The real funny part is, they now claim an even more ridiculous transformation period of 3 weeks instead of their previous SCAM of 4 weeks! Not even anabolic steroids can accomplish this. Complete and utter nonsense, but they obviously rely on the gullible and desperate to believe their lies.

And now they also added that it has “improved my sexual performance a lot” – getting deeper into smearing my integrity to new levels!

It is obvious that this product does not work because they cannot produce any real photos and true stories but have to steal and lie to promote their product and in the process really abuse people and their integrity.

It’s sickening that such companies continue to operate!

PLEASE stay complete clear from this product and any Niwali product that now become obviously HIGHLY suspicious!

Here is a copy of the NIWALI marketing campaign I just busted….again!

http://advancedtestoboostreview.net/does-advanced-test-o-boost-really-work/

Does Advanced Test-O-Boost Really Work?

testosterone boostersResearch shows that testosterone levels in men are generally decreasing over the years. This may be due to unhealthy diets, excessive usage of cell phones and wifi, and change in lifestyles. A lot of companies, over the past few years, have dedicated themselves to manufacture such testosterone boosters which are not only effective but have no side effects. One such company has been successful in creating just that.

Niwali Test-O-Boost has created quite a hype in the market. It has been talked about in media continuously and has received a lot of reviews. This booster may be getting a lot of attention but is it as good as it seems, do testosterone boosters work? This article will answer any questions that you may have about Advanced Test-O-Boost.

>>>Click HERE to visit  Niwali Testoboost official site<<<

 

Does Advanced Test-O-Boost Work?

low testosterone in womenIf you have low testosterone levels, (sometimes it’s possible to find low testosterone in young men and even that males produce ten times more testosterone then females it’s quite a common to find low testosterone in women) and believe that only harmful drugs are the solution to your problem, then you are quite wrong. There are solution for Niwali’s Advanced Testoboost has made hundreds of lives easier and provided lean muscles which are no less than the Rock or Van Damme!

Advanced Test-O-Boost is a supplement made with natural ingredients which increases your testosterone level in no time at all. The manufacturers of this booster have designed it after much deliberation and experimentation to find efficiency and safe ways to increase testosterone. The ingredients are combined in such a way that they not only give the most effective testosterone booster results but do so gently and safely.

This supplement not only helps to boost your testosterone but also improves energy levels and libido. With Advanced Test-O-Boost, you can increase your lean muscle mass in the shortest time possible. The best part of this Advanced Test-O-Boost is that it may show you results without fixed diets and workouts.

 

Is Niwali Advanced Test-O-Boost Effective?

A number of Advanced Test-O-Boost customers have related that this supplement has changed their lives. Many people avoid such supplements but Advanced Test-O-Boost has shown such transformations, which are not at all fake. The proofs are provided in reviews and pictures and the effectiveness of the product is quite evident through various Advanced Test-O-Boost reviews.

The Advanced Test-O-Boost has been tested in laboratories and is clinically proven to show results without dangerous testosterone side effects. The company is 100% sure of the effectiveness of the product and thus offers money back guarantee.

Before you decide to buy any such supplement, make sure that you choose a reliable and reputable company. Niwali has been in the industry for many years and has a lot of happy customers and becomes one of the top testosterone boosters.

top testosterone boosters

To learn more about Niwali Advanced Test-O-Boost, click here to visit the official website.

 

Advanced Test-O-Boost Ingredients

The thing that has made Advanced Test-O-Boost so popular is its ingredients. The supplement uses natural way to increase testosterone with all natural ingredients which promise to show you results in less than a month. The main ingredients used in Advanced Test-O-Boost are:

  • Tongkat Ali – This helps to maintain your testosterone levels naturally. It keeps your body energized so that you can function easily.
  • L-Arginine – This is an amino acid which increases your growth hormones in your body. It also helps to produce nitric oxide in the body. As a result, you get a stronger and a better body.
  • Ginseng – This helps to improve blood circulation in the body. As a result, you never lose energy and stay active. This also boosts your metabolism.
  • Tribulus Terrestris – This ingredient improves your sexual performance.  It gives you better and harder erections, results in more semen and satisfying ejaculations.

 

Advanced Test-O-Boost Side Effects

None of the users of Advanced Test-O-Boost have reported any negative side effects. The makers of the supplement assure that none of the ingredients are harmful in any way. It is common to assume that such supplements may result in side effects such as digestive problems, abnormal muscle tissue growth, skin allergies, hair loss etc. It is best to consult a doctor before deciding to use such supplements.

 

Is Advanced Test-O-Boost Scam?

testoboost reviewsWe all know that most testosterone boosters supplements on the market, and especially muscle building supplements, are fake. A lot of manufacturers are promoting such products which are complete hoax and provide no results whatsoever.

The best way to avoid such scams is to read as many reviews about the concerned product as possible and buy it from the source which is popular and known for its originality. Niwali’s Advanced Test-O-Boost builds lean muscle in less than a month. All the fat is melted away and in few weeks you have a gorgeous rippling body.

The official Advanced Test-O-Boost website has a number of customer testimonials praising the effectiveness of the product. Other than that, various positive testoboost reviews are found online, which talk about the many benefits enjoyed by customers and shows many testosterone booster results.

 

Advanced Test-O-Boost Reviews

Some comments from the customers of Advanced Test-O-Boost:

 

“I had been looking to build muscles easily. I read few reviews about Advanced Test-O-Boost and decided to give it a try. I gained about 15 lbs in only a month and I didn’t even do any special diets or exercises.”

testosterone booster results

“I have been using Advanced Test-O-Boost for only 3 weeks and I have already lost 10 lbs and gained about 13 to 14 lbs of muscle. I couldn’t be happier. It has done wonders for my confidence.”

“Advanced Test-O-Boost has resulted in muscle gain and my sexual performance has improved a lot.”

>>>Click HERE to read more Testoboost testimonials<<<

 

Pros Of Advanced Test-O-Boost

  • natural testosterone boosterBuilds muscles easily
  • Boosts testosterone levels
  • Expands veins and capillaries, resulting in more blood flow in the body
  • Well defined muscles
  • Enhances the size penis
  • Increases energy levels
  • Quickly delivers nutrients to the muscles
  • No muscle damage
  • Reduces belly fat
  • Reduces bloating
  • Burn calories even when you are not active
  • 10 day risk free trial period
  • 30 day money back guarantee

 

Cons Of Advanced Test-O-Boost

  • Not available in stores
  • May result in some side effects
  • The product may not work for you

 

If you are interested in buying the natural testosterone booster, then the best place to do so would be the Advanced Test-O-Boost official website. Click here to order!

ordernow

 

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