Tuesday, November 30, 2010

Lentil Beans (Indian style) - aka Dhal Soup



This vegetarian style recipe might sound complicated, but if you have all the ingredients, it's fairly simple to make. Its a great meal to have at night and is definitely satisfying.

What You Need

2 tablespoons butter
2 garlic cloves, crushed
1 onion, chopped
1/2 teaspoon turmeric
1 teaspoon garam masala
1/4 teaspoon chili powder
1 teaspoon ground cumin
2 1/4 pounds canned, chopped tomatoes, drained
1 cup red lentils
2 teaspoons lemon juice
2 1/2 cups vegetable stock
1/4 cups coconut milk
Salt and pepper to taste

Cooking Instructions

Instructions to cook:
1) Melt the butter in a saucepan and put the garlic and onion in for 2 minutes while stirring, then add the spices.
2) Put in tomatoes, red lentils, lemon juice, vegetable stock, coconut milk, and bring to a boil.
3) Reduce the heat and simmer for 25-30 min. until the lentils are cooked.
4) Ready to eat! (you can add the cilantro and lemon now to add more flavor)
It may sound complicated but it's actually pretty simple. You don't need ALL the ingredients for it to still be good and it tastes delicious. Add more coconut milk if it's too spicy.

Serving Suggestions

Serves 4, or makes 4 meals.

Nutritional Info

352 calories
12 grams of fat
49 grams of carbs
17 grams of protein

Enjoy

Supreme Supplements

Monday, November 29, 2010

Training Intensity!!!

 

 

Are You in a Subconscious Comfort Zone?


When it all comes down it, how much effort do you truly put into your muscle building program? Can you honestly say that you are working as hard as you possibly can? Are you a true gym warrior?
I'm talking about the type of person who will do whatever it takes, no matter how difficult it is, or what the consequences may be. The kind of person who will drive through pain barriers with an explosive force of will, never surrendering or giving in. One who would jump onto the back of a bus just to make it to the gym. You know the kind of person I'm talking about if you are one. Those who choke down can after can of tuna and squat to failure on the laziest of days.
Whether or not we know it, these warrior-like instincts exist deep within us all. Once upon a time, humans depended solely on the environment for survival. We couldn't hop into the car and drive down to the local grocery store to fill our bags full of food. We were hunters and gatherers who relied on the wilderness and the wildlife in order to meet our nutritional needs. This required great speed, strength, endurance and a killer instinct for survival. As time continues to drag into the future, the human race as a whole has become lazier, more out of shape and less willing to work hard to achieve our desires than ever before. Raw, physical labour has been replaced by masses of machines used to do the jobs that we were once required to do. We no longer need the skills to hunt, as these jobs are all done for us. No matter how far into the future we go, the simple fact is that these primitive killer instincts we once needed and used still remain buried within our subconscious. The trick is to tap into these powers and to use them on our quest for mind blowing muscle mass and strength.
I don't care what anyone says, but the number one factor that separates the men from the boys, (those who make modest gains from those who make serious gains) is their level of training intensity. You simply will not yield the type of results you are looking for unless you are willing to push your body to its utmost limits. However, more often than not we see people training with far less than maximal intensity. Why? Are they afraid?
The saying always says "no pain, no gain". I don't really like to think of it necessarily as pain, but rather as "discomfort". The question then remains: why on earth would anyone let a little bit of discomfort get in the way of achieving something they want so badly? The plain fact is that training discomfort is temporary. It is there, you endure it, and then it is in the past. So why not treat every workout, every exercise, every repetition as if it was your last? You must go into every workout knowing that it is a prime opportunity to increase lean size and strength.
Don't simply go to the gym to "get it over with". Thrive on the battle! Embrace every opportunity! Enjoy the challenge! Discomfort equals growth, and the more discomfort we endure, the more growth we can hope to achieve. So why would one train in a manner that would allow them to avoid discomfort? If we train with a mentality of holding back, we will never be able to truly move forward.

Do You Truly Train With 100% Effort?

Start today! Stop making excuses for yourself. Plain and simple, stop being a slacker! Everyone likes to believe that they train hard, but how many of us truly do? How many of us truly push ourselves to the edge in each and every workout? Knowing is not enough, we must apply! Sure, you know full and well that you must train with 100% intensity, but do you really train as hard as you possibly can? Do you really push with every ounce of strength from within, on every set, during every workout? When it all comes down to it, when that last repetition is near, do you truly train all-out, and take the set until there is absolutely no way the bar will move another inch? Do you squat? Do you deadlift?
Or do you choose the lifts that are the easiest and will not cause you any discomfort? You know that you must eat 5-6 meals a day, every 2-3 hours. But do you actually do this? Do you really get at least 8 hours of sleep every night? Examine these questions and be completely truthful to yourself, and maybe you will realize a few things.
Many of us fail to realize that we are sitting in a comfort zone in the gym. We get used to a certain routine and end up convincing ourselves that we are actually training hard, when in reality we are not. Do you want real results? I mean real, noticeable, amazing results? Then stop making up excuses and stop slacking. Go to the gym and train like the warrior that you truly are. Give 100% on every single rep and set. Eat 6 meals every single day regardless of what you feel like doing. Do more than simply know. APPLY. Only when we start consistently applying all of the knowledge that we have gained will we be able to truly transform our physiques.

Supreme Supplements

Thursday, November 25, 2010

The Big Arm Routine!!!


Want bigger arms? Arms stuck in a plateau? Shock your arms with this routine! Work this routine into your workout for 10 weeks. Once per week for the first 8 weeks, then twice per week for last 2 weeks.
Workout Notes:
Thoroughly warm up and stretch both biceps and triceps before the workout. Stretch both muscles at the end of the routine.
  • Rest between sets: 90 seconds.
  • Rep timing: slow and precise.
  • Frequency: once per week for weeks 1-8, weeks 8-10 twice per week.

Workout Schedule:

Workout Details
Biceps
ExerciseSetsReps
Barbell Curl58
Barbell Curl120
Incline Dumbbell Curl (bench 30-40 degrees)58
Incline Dumbbell Curl (bench 30-40 degrees)120
Triceps
ExerciseSetsReps
Close Grip Bench Press58
Close Grip Bench Press120
EZ Bar, Lying Tricep Extension58
EZ Bar, Lying Tricep Extension120
Tricep Pushdown, (hands 8-10" apart)58
Tricep Pushdown, (hands 8-10" apart)120
 
Enjoy
 
Supreme Supplements

Tuesday, November 23, 2010

Awesome Healthy Breakfast Recipe!!!



Start your day off with delicious cheesy scrambled eggs! This recipe is quick, tastes great and is simple to prepare.

What You Need

5 large egg whites
2 whole eggs
4 large tablespoons of cottage cheese
150 grams of cucumber (diced)
30 grams of shredded low fat mozzarella cheese
15 grams of black olives (optional)
30 grams of chopped mushrooms
1/2 white onion, chopped fine
1/2 a teaspoon of black pepper

Cooking Instructions

Whisk up the whole eggs and egg whites in a large mixing bowl. In a small frying pan cook the mushrooms and onion until soft. Remove the onions and mushrooms and add them to the egg mix. Clean out the pan you just used.
Add all the other ingredients accept the shredded cheese. Mix the ingredients then add to a moderately heated frying pan with a tablespoon of olive oil. Stir the mixture gently to scramble the eggs. Cook the mixture until the eggs are cooked to your liking.
Serve on a large plate. Sprinkle shredded cheese over the top. To add extra carbs serve of two pieces of brown or whole grain toast.

Nutritional Info

Total calories: 370
Protein: 45 grams
Carbohydrates: 20 grams (60 with toast)
Fat: 19 grams
 
It is absolutely delicious and a massive change from the usual boring scrambled eggs...Add some jalapenos on top to spice it up.
 
Enjoy
 
Supreme Supplements  

Monday, November 22, 2010

Find Your Spark!!!



Have you lost all motivation to train?  Do you dread heading to the gym? Maybe you spend half the day looking for excuses to put off today’s training?
Losing your motivation is not fun. I know, that’s an understatement. You really want to gain muscle. You really want to get ripped. But it’s difficult and time consuming.
You are reading this article because you want to get motivated. I’m going to try and help. But ultimately, it’s up to you to make the suggested changes. How bad do you want this?

Lifestyle Change

It’s not good enough just to want it. You have to change your lifestyle completely. You can’t simply add weight training and healthy eating to your current lifestyle, and expect to stay motivated.
You have to make the jump completely to the bodybuilding lifestyle. You have to sell out. You have to become a bodybuilder. This may involve tossing aside many of your old, distracting habits.
Maybe you’re up late, drinking and partying. Maybe running is your passion, leaving you too tired to lift. Or possibly you’re a video game addict, and lose track of time.
It’s time to sell-out to bodybuilding. It’s time to draw the line in the sand. What do you want more, the bodybuilding lifestyle, or your current lifestyle? Make your workouts and meals the pillars of your day, and force everything else to revolve around them.

Sleep

Sleep is a vastly under-rated aspect of health. You need to get enough sleep. Proper rest leaves you feeling better and more motivated. Allow yourself the chance to get 10 hours of sleep each night. Force yourself to go to bed.

Friends

We tend to adopt the habits of our friends. If you have a hard time staying motivated, find some friends that have the iron bug. These friends don’t have to be from a local gym.

Get Visual

Images are powerful. Surround yourself with some motivating images. Get some bodybuilding wallpaper for your computer. Purchase bodybuilding DVDs. Get a subscription to your favorite bodybuilding magazine.

Food

Stop forcing yourself to eat bodybuilding meals that you hate. Find something new, tasty, and healthy. A bodybuilding diet doesn’t have to be bland. Try new food combinations, and don’t underestimate the power of onions, jalapenos, salsa, hot sauce and garlic. They can turn a bland meal into something fulfilling. Stop choking down bland cans of tuna!

Over-Training

If you have lost the motivation to train, you may be over-training. Natural bodybuilding training sessions should not be like running a marathon. Shorten your routine to under an hour, and find ways to keep yourself moving from set to set. To much rest between sets can be distracting. Force your mind to stay focused.

Routines

Are you performing a routine because it’s popular, but deep down inside you hate it? Make a change! Don’t follow a routine just because so and so uses it, and he happens to be huge. There are literally a thousand ways to train. Experiment, and find a way to train that you enjoy.

Music

Tired of the music at the gym? Is new rock, country or pop rock melting your brain? Get an inexpensive MP3 player, load it up with 100 motivating and energized songs, and hit the gym. Listening to music we enjoy elevates heart rate, and gets the blood pumping through your system.

Confusion

Confusion can lead to depression. And when it comes to bodybuilding training, diet, nutrition and supplementation, it’s easy to find yourself confused. There are nearly endless possible training splits, training techniques, and diet approaches. If you are confused, walk away from the chaos. Stick to the basics, and integrate then into your bodybuilding lifestyle. Trust that they work.

Encouragement

This may seem trite, or old school, but living with a negative or sarcastic mindset can drain you. Find ways to be positive, and encourage others. Forum trolls might enjoy ripping on each other, but you should avoid it. It’s not good for the soul. Remove yourself from these environments, and start focusing on encouraging other lifters.

Transformations

Spend some time each week reading about the physique transformations of others. Seeing that it can be done will keep you motivated and focused.

Small Rewards

Set short term and long term goals. Reward yourself when these goals are met. And make the rewards worthwhile. Perhaps you’re a video game or movie addict. Reward yourself for hitting your goal weight by spending an entire day vegging out in front of the tube, doing what you enjoy. Or perhaps you’re an ice cream-a-holic. Reward yourself for hitting a 250 pound bench press by eating a big bowl of your favorite flavor.

Competition

Attend a local bodybuilding competition. Watching great physiques on stage is a very motivating experience. Seeing those that have achieved what you aim to achieve will help you focus.

Training Partner

Find a highly motivated training partner that won’t allow you to slack off. Knowing that someone is meeting you at the gym, and relying upon you helps keep you motivated and in line.

Stay motivated... Enjoy the lifestyle, There is nothing better.

Supreme Supplements

Friday, November 19, 2010

Excercise Keeps You Looking Young...

... But no one said it was easy!!!




Enjoy working out...

Supreme Supplements

Thursday, November 18, 2010

4 Week Plateau Busting Chest Workout!


The 4 week chest routine is designed to blast your chest with a variety of advanced intensity techniques to push you through a tough plateau. You can cycle this routine into your current weekly muscle building workout.
This workout is designed for intermediate to advanced lifters. Some of the techniques used are very stressful on the body, and may cause an injury. As always, you should do a thorough warmup before your session.
There are 4 workouts listed below, which you should use over 4 weeks. Just replace your current chest routine with this one. As always, you won't get anything out of this chest workout if you don't have the diet and calories to back it up!

Weekly Workout Schedule:

Week 1 - Chest Routine
Chest
ExerciseSetsReps
Swiss Ball Dumbbell Press (see instructions)410
Incline Bench Press followed by pushups48
Chest Dips4Max
Cable Crossovers (see instructions)415
Workout Notes
  • Swiss ball dumbbell press:
    Use alternate arms and 3-1-3 rep timing. Focus on squeezing the muscle at the top of the movement and keeping the tension on the muscle throughout the whole set.
  • Incline bench:
    After each set hit the ground for as many pushups as possible with slow rep timing.
  • Cable crossovers:
    We're looking for complete control here, ultra slow and controlled. Huge squeeze in the middle. Concentrate on muscle pump!
Week 2 - Chest Routine
Chest
ExerciseSetsReps
Chest Dips (weighted if possible)412,10,8,8
Bench Press/Dumbbell Fly superset48 bench/12 flys
Bench Cable Flys/Pushups superset412 flys/MAX pushups
Workout Notes
  • Chest Dips:
    Slow movement. Add weight if you can. Lean forward to emphasize pecs.
  • Bench superset:
    Heavy benching followed by 12 slow flys. Keep arms wide and low for good stretch and squeeze on contraction at the top of exercise.
Week 3 - Chest Routine
Chest
ExerciseSetsReps
Incline Dumbbell Bench Press410
Barbell Bench Press48-10
Incline Dumbbell Flys312
Cable Crossovers312
Workout Notes
  • Slow reps, perfect form. No intensity exercises this week, preparing for drop sets next week.
Week 4 - Chest Routine
Chest
ExerciseSetsReps
Dumbbell Bench Press (Drop Set)4Max
Bench Press (see instructions)412
Cable Crossovers (Drop Set)4Max
Workout Notes
  • Dumbbell bench press drop set:
    Start with a weight that you can just press for 10 reps. Drop down 4 times. For example: 30kg, 25kg, 20kg, 15kg.
  • Bench press:
    You should be almost spent from that last drop set so now we're doing slow reps with a lighter weight focusing on controlling the weight, stretch at the bottom and big contraction at the top. Look for 4-1-4 rep timing. Weight does not matter on this!
  • Cable crossovers:
    Same instructions as dumbbell drop set. Good from, good stretch and contraction - feel the chest burn!
Supreme Supplements

Tuesday, November 16, 2010

Gym Shopping List!!!



I am going to give you a shopping list to help you get started. If you don’t like the foods that I picked it is ok to substitute some things out.

Protein

  • Eggs
  • Chicken Breast
  • Steak
  • Cottage Cheese

Carbs

  • Oatmeal
  • Fruit: Apples, Blueberries and Bananas
  • Vegetables: Spinach, Broccoli, Onions
  • Sweet Potatoes
  • Brown Rice

Fats

  • Olive Oil
  • Fish Oil - You can get the pill form if you like
  • Almonds
  • Natural Peanut butter
The list above is a shopping list of things that will help you get the best results possible. By no means should you only eat these things as life is no fun without the treats and goodies. I am just laying out a blueprint for what should be the staples in your refrigerator. If you have any questions about what you should buy the next time you are at the store drop me a comment and I would be glad to help you out. Remember hard training needs to be supplemented with a great diet so stick to the good sources of food above and your results will be great also.
Good Luck.

Supreme Supplements

Monday, November 15, 2010

Are You Comfortable With Being Uncomfortable?



This may seem like a strange topic & before you simply decide not to read further because you already know the answer, I encourage you to read this entire post & see if maybe you are comfortable with things you shouldn’t be.
You may have become comfortable with being uncomfortable simply because you’ve been uncomfortable for so long, or maybe it’s because you’re afraid of change, or maybe even simply because it’s what you were told life should be like.
I don’t know the reason, but I want to help you find out whether or not you are in this bad situation, and how to get out of it.
First of all, what do I mean by being comfortable with being uncomfortable?
This can apply to many areas of life. Your fitness, your finances, your career, etc. We’ll use weight loss as an example seeing as this blog is mainly focused on motivation for losing weight.
If you’re overweight & unhealthy, one of the reasons you may be unmotivated to change is simply because you’ve become comfortable with being uncomfortable.
You don’t really like who you are or what you look like, but you’re so used to it being that way that you’ve just accepted it as the way things are.
This is probably the case for a lot of people. You’ve jut simply accepted that that’s the way you are and you’ll just have to live like that for the rest of your life.
That’s not the case, and consciously you may not believe that, but subconsciously, that’s what’s happened.
Or you’re entire family is overweight & it’s just been a part of life for you. It’s just “in your genetics” or “the way it’s supposed to be”. So you’re fine with it. You don’t really like it, but you’re ok with it.
The crazy thing is, you may not even realize this is how you think. I don’t know if this is true for you. The only person who does is you – and you’re just going to have to be honest with yourself.
Or maybe you’re afraid of change. This is one that also gets a lot of people.
Now you may be thinking “Why on earth would I be afraid of getting a better body & living a life with more energy, vitality & dashing good looks?”
That’s a good question. Why the heck are you afraid? Is it because you’ve tried before and failed, and you’re afraid of humiliating yourself? Is it because the diets & programs have nasty side effects or force you to exercise constantly and eat crappy food in order to lose weight and that’s just not the way you want to live your life?
Or maybe it’s because you think living a healthy lifestyle is hard, and you are afraid of your life revolving around fitness.
Or maybe it’s another reason I haven’t mentioned. Like I said before, only you can know.
But you need to overcome that fear in order to successfully motivate yourself & reach your goals.
You may not currently believe that you are afraid of change, and you may not believe that you are comfortable with being uncomfortable. But you’d be surprised.
Take a good hard look at yourself. Think about all the reasons you wouldn’t want to change. Try to find anything you may be afraid of.
Then get that out of your head. For every reason you don’t want change, think of 5 reasons you do. Don’t let fear control your life.
Embrace change. Look forward to it. Block out your fears, and admit it when something is standing in the way of your success & find a way to overcome it.
Stop being comfortable with being uncomfortable.

Supreme Supplements

Friday, November 12, 2010

Funny or Painful!!!



Ok this is not so funny as it is painful.... Be careful in the gym guys. Remember that a torn muscle is not a good look for you....



Stay Safe and keep fit.....Enjoy

Supreme Supplements

Thursday, November 11, 2010

Muscle Gain Truth!!!




It seems like everywhere you look these days everyone claims that "their way" is the truth about muscle gain. Well I can honestly say there isn't only 1 solid truth about muscle gain, there are many truth's, and I am here today to reveal the most common truths pertaining to muscle mass gain.
Firstly let me start off with what I think is the most important aspect of any fitness program and it is diet. If you want to know the truth about muscle gain or muscle mass, then you need to start at the truth about your diet. When it comes to diet you will have to alter your eating habits depending on what your goals are. For example, if your goal is to increase muscle mass then you want to be sure that you are consuming more calories than you are burning for the day. Most people would think this is common sense, but believe it or not most people don't even think about diet at all and think that working out alone will get the results they want. This couldn't be further from the truth. Allow me to use an analogy; You get into your car to go to Durban and have a half a tank. This will only get you half of the way. If you were to have a full tank of petrol, it would take you all the way. With muscle mass training this is no different, your food is your fuel. Now of course you can't just eat anything, think of different foods as different grades of petrol. In your case you will want the supreme foods not just the regular, or for the case of this article, the "junk" foods. The key to muscle fitness is having a high protein diet. Protein is what your body uses to grow your muscles. Now if you already have the body you desire and you want to just maintain that level of fitness, then it is okay to eat the same amount of calories as you are burning, and this time around you should still have a high protein diet, but also throw in more carbs.
Although diet it is the number 1 truth about muscle gain, I do not want to spend too much of this article on that topic as there are other truths about muscle gain that I need to cover as well. Another truth that seems to be overlooked is the consistency factor. When it comes to you wanting to shape in to a lean, mean fighting machine, you will not get that way by working out for weeks at a time then stopping, then not eating right, then going to a different routine because you didn't get the results you wanted from the previous one. No, No, No. consistency is key. Come up with a demanding workout routine that will always have your muscles working and stick with it. Week in and week out. Depending on the demand level you should start feeling a change after a few weeks. You may not see the change but you will definitely feel it. After a solid 3 months of following the routine then you should see the change.
Now I will explain one last truth about muscle gain. The fact of the matter is muscles will only grow while they are at rest. They are part of the human body and will act like the human body. The human only grows overnight while you are at rest, so it only makes sense that your muscles will grow while they are at rest. That being said, you should be cautious not to overwork your muscles. You should try not to work out the same muscle group no more than twice a week. Some may say twice a week may actually be pushing it depending on the demand of the workouts you are doing. Also be sure to get at least 7 hours of sleep at night. You should try for 8 - 9 hours of sleep, but 7 is the minimum.
This list of truths is by far not the only truths but they are likely the most important. So do follow these truths and keep them in the back of your head for your own reference when you are trying to put on that lean muscle.

Supreme Supplements

Wednesday, November 10, 2010

300!!!



As soon as the "300" movie came out, the "300" workout came out. Men and women everywhere, from all walks of life, were eager to learn how King Leonidas (Gerard Butler) and his Spartan warriors got their abs of steel, boulder shoulders, barn door backs, etc.


300
The truth is, the training regimen was the brainchild of the mens' trainer, Mark Twight. Because of his workout training plans, many of the men went from being around 40 pounds overweight to being lean, mean, fighting machines in a matter of months. Others just improved their level of fitness and conditioning exponentially.


The workout is done in a giant-set fashion. That is to say, you go from one exercise, to the next, to the next, with little to no rest in between. However, if you cannot complete the desired number of reps for each exercise, you are permitted to rest/pause, until you complete all reps before moving on to the next station.


300


* It should be noted that this routine was not used everyday by the men in the film, and should not be used everyday by recreational exercisers. Remember, this workout isn't for beginners. The demands on the muscles are high, and you risk injury. So make sure you know what you're doing before you attempt to become a Spartan.


The 300 Workout
dots
  • 25 Pullups
  • 50 Deadlifts at 60kgs
  • 50 Pushups
  • 50 Box jumps with a 24-inch box
  • 50 "Floor wipers" (a core and shoulders exercise at 60kgs)
  • 50 "Clean and press" at 16kgs
  • 25 Pullups
    For a total of 300 reps






GOOD LUCK!!!

Supreme Supplements

Tuesday, November 9, 2010

Your Go-To Guide To Gaining Muscle While Minimizing Fat Gains!!!




Many trainees have similar goals in mind when it comes to building their physiques: gain muscle without gaining body fat. On this road to physical improvement they will more often than not have a phase of bulking (gaining a combination of muscle and body fat) and a phase of cutting or leaning out (stripping away body fat and retaining as much muscle as possible in the process). This rollercoaster affect may go on for several phases for a desired outcome. The question is, does one significantly increase his/her lean muscle mass over time or do they simply end up where they started?
Can a trainee gain substantial muscle mass without the unwanted fat? Yes, but first let’s make a compelling argument in favor of this method. Benefits include: a leaner physique year-round, no yo-yo bodyweight changes, slow, but steady gains and no more bingeing and starving regarding phase-type dieting. Taken into consideration all of these benefits, how could you not at least give this a try?!
Outlined are several easy to use steps to gaining lean muscle mass while minimizing your propensity to gain body fat. Minor adjustments may be needed to cater this program for your body weight, metabolism and frequency of training.

Guide To Gaining Muscle While Minimizing Fat Gains

Step 1: Keep Protein in Check at All Times

Protein has to remain high on the priority list if you want to gain muscle mass. The more protein stays consistent the more potential for the ideal growth environment.  And more muscle mass means more body fat burned. Keep protein intake at 2grams per kg of bodyweight. This will give your body the adequate building blocks for those intense workouts. Sources include lean meats, turkey, chicken, fish, eggs, whey protein and low fat dairy products such as low-fat of skim milk, low-fat cottage cheese and Greek yogurt.

Step 2: The Correct Types of Carbs Are Your Friends

Essential for fueling those intense workouts, carbs are also protein-sparing – meaning they will let protein build muscle instead of being burned for energy. Carbs are important for many other functions as well such as the regulation of certain hormones, energy regulation and production, normal everyday bodily functions and recovery. When trying to build muscle the low carb fad diets just won’t cut it! The trick is to know how much and what types to eat.
A good place to start would be to establish an intake of 1 grams of carbs per kg of bodyweight. Stay at this level for 4 to 6 weeks to watch for any significant long-term changes. If you see that you are gaining weight and notice you are as lean or leaner than before then do not change a thing. If you are losing weight and not getting pumps in the gym increase your intake to 1.5 or  (maybe even 2) grams per kg. If you see your abs disappearing and feel that you are getting that “softer” look then decrease carbs to .75  grams per kg.
Remember to stay at a certain level of carbs for 4 to 6 weeks before adjusting – it takes the body a few weeks to notice a change and react to it. Changing your intake too frequently will not allow you to make informed decisions regarding what your body needs. The best carb sources are from wild and brown rice, white potatoes and sweet potatoes, oatmeal (not instant), fruits and vegetables. Stay away from processed and refined carb sources.
Stay at a certain level of carbs  for 4 to 6 weeks before adjusting.

Step 3: Reap the Benefits of Fat

No longer a dirty word among the health conscious, fats have a myriad of benefits for the bodybuilder wishing to gain quality muscle mass. Fats regulate testosterone levels, actually help burn body fat, aid energy levels and keep your metabolism churning. Keep fat around 30 to 35 % of your daily total calories. Excellent sources include eggs (yes, the yolks), avocado, olive oil, natural peanut butter, nuts and fatty fish.
One final note: You should be gaining no more than about 500g (sometimes less) per week. If lean muscle is your goal, then slow and steady will win the race. Huge fluctuations in bodyweight will never result in quality muscle gains.

Supreme Supplements

Monday, November 8, 2010

Motivation - How The Fitness Lifestyle Can Make You Better In All Areas Of Life!!!






You can look me in my eyes, see I'm ready for whatever

Anythang don't kill me, make me better

I was in the middle of a set of deadlifts. The music from my iPod was pounding in my ears. TI’s Motivation was playing. I got pumped. It reminded me why I do what I do in life and of course, in bodybuilding. The lyrics struck a cord. We all want to be the best. The people that actually succeed at becoming the best have that one thing - motivation. Things happen and set them back, but “anythang that don’t kill them makes them better.” Whether it is a back injury while deadlifting or a bid lost on a jobsite, a setback can lead to long-term prosperity if you use it to your advantage.
Spread yo rumours, kick all yo lil' dumb (stuff)
Tell lies, laugh 'bout the time that I'm gon' get
If it make you feel better, picture me over and done with
Punk (expletive), come with all the gossip you can come with
Small thang to a giant, I can overcome this
I have been the victim of this. Once you reach any level of success, jealousy comes into play. People love to knock others off of their deserved pedestal. Look at rumors as an achievement. If you were a nobody, they wouldn’t be wasting their time with you! So the next time someone knocks you for living the bodybuilding lifestyle or striving to reach your goals, remember that they are jealous of you. Just do your thang and if playa’s hate, then let them hate and watch the money pile up.
Now that we have TI out of the way, let’s examine WHY we do what we do. Bodybuilding is about constantly progressing. By doing this, you never stagnate and you are never complacent. We aim for brilliance in all areas of life. I have always lived by the mantra that “Complacency is mediocrity.” Why be mediocre when you can be brilliant? You should want to progress in all areas of life, including:
  • Professionally
  • As a bodybuilder
  • Health
  • Spiritually
  • Family
Bodybuilding trains one to look at all areas of life as a constant linear progression. Just as you aim to improve weights and/or reps with every workout and get bigger and leaner with every meal and training session, you can also take this mentality into other areas of life. Aim to be a better employee or business-person every day. Aim to be a better parent and spouse every day. Aim to eat more vegetables to improve your health. Aim to be a more Godly person.
….Are you starting to see where I am going with this?
Bodybuilding is a beautiful thing. Most people have the equivalent of a one-night stand with bodybuilding. You want to lose some fat, you go to the gym, get some results, then quit and hop back on the mediocrity train. Bodybuilding is not just some cheap, skanky, booty-call. Bodybuilding is a long-term love affair. Bodybuilding is the hot chick that you can also take home to Momma. Bodybuilding is the finest piece of ass you will ever have, and it will make your ass mighty fine as well! Use bodybuilding as a way to enhance all areas of life by instilling goal-setting, hard work and commitment into your life. I live by the saying, “Bodybuilding should enhance, not take over your life.” Also, if you have kids, what better example is there than for them to see you eat healthy and exercise?!
Do it NOW! Become a better person, a healthier person, and a complete person. This is a lifestyle, NOT a passing fad. Harness bodybuilding and improve your life!

Supreme Supplements

Friday, November 5, 2010

Treadmill Funnies!!!

Its simple.....If you an idiot dont use the treadmill.....




The importance of wearing the correct clothing to train....





Remember.....You don’t have to be a fantastic hero to do certain things – to compete. You can be just an ordinary chap, sufficiently motivated to reach challenging goals.

Enjoy
Supreme Supplements

Thursday, November 4, 2010

Steroids!!!




The term steroids normally are associated with reference to a class of drugs that are used to treat a variety of medical conditions. Steroids have several uses for medical purposes, such as maintaining sexual characteristics in males following surgery for removal of testes following testicular cancer, in adolescent males suffering with malfunction of the pituitary gland, and following surgery and cancer that involves loss of muscle tissue. These drugs are also used for supporting reproduction, regulation of the metabolism and immune functions. Also used for increasing muscle mass, bone mass, inflammation and other medical conditions.

Anabolic Steroids (AAS)

“Anabolic means use of something that causes a building up of tissue. The term anabolism refers more generally to an increase in lean tissue in particular muscle tissue”.
Anabolic steroids or more precisely anabolic androgenic steroids (AAS) are a class of synthetic drugs that are designed to mimic the effects of the hormone testosterone. Testosterone is derived in the body from cholesterol, and like other steroid hormones, testosterone has its main effect on tissues. Testosterone enters a body cell and attaches to a receptor which crosses into the cell nucleus where it activates the synthesis of protein. Protein synthesis leads to tissue repair and growth. If we are able to increase protein synthesis it would lead to quicker regeneration of the body, and to give faster recovery from illness and injuries.
A steroid used in the treatment of medical conditions usually involves the use of only one type of steroid and medical patients are closely monitored and the doses used are approximately that which would be produced naturally by the human body. In the case of steroid use in sports, people tend to take mega dosages sometimes 10-100 times the dosage that would be administered for some medical conditions and often involving more than one type at a time. Most steroid users, and especially novice users, get their dosage instructions from the seller or from friends who take the drugs, more often without any questions as to the drugs effects, or correct dosages. Many steroids available on the black market are even of dubious quality and often only contain small amounts of the drug. Some of these drugs have even been reported to contain only water and a dye, or contain only normal peanut oil.

Side Effects of Steroids Use

The side effects that steroids have on the body are many and can cause some serious side effects including cancers, but many sports users chose to ignore any information on side effects, even to the point of using the excuse of “its only the drugs abuse that causes side effects” but any drug that alters the homeostasis of the body will have an effect.
Looking at the body in more detail we can look at how steroids can affect each different part of the body:

Brain:

Studies have shown a pattern between high testosterone levels and aggressive behaviour, which is often seen as the users involved in violent acts. Often steroids have been used as an excuse for a person’s aggressive behaviour. High dose users have also been affected with psychotic syndromes and a high level of anxiety. Other effects that appear are, sleep disturbances, feelings of euphoria, high levels of paranoia, various stages of depression, with some users suffering extreme mood swings, and also changes in their personality. A large number of users become dependant on steroid use which then can lead to addiction.

Face:

Steroid use results in high levels of water retention (oedema) leading to the user becoming “round faced” with puffy cheeks. In females reports have shown the effect of a growth of facial hair quite common, bad breath is quite a common effect as is the voice of females becoming husky by a deepening of the voice. Steroids also commonly affect the skin of the face and body by causing acne.

Eyes:

Long term use of steroids can actually damage the eyes, resulting in eye infections, cataracts or glaucoma.

Hair:

Male pattern baldness is common in both females and males due to the conversion of high levels of testosterone into dihydrotestosterone or DHT, causing the hair follicles to shrink, which only then produces very fine hair. Eventually with continued steroid use the hair follicle dies leading to permanent baldness.

Heart:

This section the steroid user should be most concerned about, but normally choose to ignore until a serious cardiovascular event happens. Steroid use causes heart disease and becomes evident due to high increases in total cholesterol levels, causing a build up of cholesterol on the walls of the blood vessels which can also lead to strokes. Also shown is a decrease in the levels of the good cholesterol (HDL) and increase in the bad cholesterol (LDL). Blood pressure is known to increase and blood clots in blood vessels disrupting the blood flow causing damage to the heart muscle leading to heart attacks.

Stomach:

Normal signs of problems to the stomach from steroid use include feelings of being bloated, a feeling of being nauseous leading to bouts of vomiting with blood sometimes being evident in the vomit caused by irritation to the stomach lining and increased stomach acids with a lower level of stomach mucus.

Kidneys:

The kidneys are important for the elimination of waste material from the blood and the regulation of salt and water levels. Another important function of the kidneys is the regulation of blood pressure; high blood pressure damages the blood vessels and filtering system of the kidneys. The occurrence of kidney problems occurs mostly with the use of oral steroids with a suppression of blood clotting factors leading to increased blood clotting time following cuts or injury. The kidneys have to work harder with oral steroid use due to increase requirements to filter the blood. Steroid users also normally resort to ultra high protein intake, sometime far in excess of normal intake involved with weight training which can lead to kidney stones. Kidney stones can block the opening of the urinary tract leading to problems with urinary excretion. High blood pressure can also cause problems to the kidneys by damaging the blood vessels by causing thickening and narrowed blood vessels leading to a reduced blood supply and filtration.

Liver:

The liver, the largest organ of the body is used to filter harmful toxins from the blood and for storage of certain nutrients like vitamins/minerals. It is also important for the managing levels of chemicals such as proteins, cholesterol and sugars. The liver is also used for the production of bile to aid in the digestion of food. Steroid use has been shown to cause irreversible liver damage and cancers. Oral steroids are difficult for the liver to metabolise leading to a decrease in the ability of the liver to clear waste products. Some counterfeit steroids have been known to carry all kinds of bacteria and virus leading to adverse liver function. Hepatocellular jaundice which is evident by a yellowing of the skin and eyes, can be caused by an abnormal liver function as the liver cannot effectively filter the blood.

Chest:

Breast development (Gynocomastia) from steroid use is a very common and an often seen side effect of long term steroid cycles or high dose steroid use, causes a formation of breast tissue which begins as visible lumps under the nipples that normally requires surgical intervention. The breasts of female steroid users can actually shrink in size.
This image shows Gynocomastia developing in a male:

Bones:

Use of steroids by teenagers and males in their early twenties who have not yet ceased growing can impair bone growth leading to being shorter in height in adulthood due to premature closure of epiphyseal growth plates. Bone pain can also be a side effect of steroid use.

Muscle and Tendons:

The use of steroids can make a person feel stronger than they actually are, resulting in trying to lift heavier weights than their body is actually capable of, which can lead to muscle tears. The muscle can get stronger more rapidly than the strength of the tendons then a greater possibility of tendon rupture is likely to occur.

Skin:

Steroid use can have an effect on the user’s skin by affecting the skin pores and causing roughness in the skin texture. Other skin conditions that are often seen are red blotchy, greasy skin with acne on the face and back. Stretch marks can also appear due to rapid growth of muscle or a thinning of the skin. As mentioned above steroids affect the liver and a side effect is jaundice, this becomes evident by a yellowing of the skin and eyes.

Impaired immune system:

An impaired immune function can occur with steroid use with problems occurring after cessation and effects becoming more visible.

Oedema:

This means the appearance of being bloated and is caused by an accumulation of fluid which is mostly seen as swollen ankles and fingers.

Prostrate gland:

The prostrate gland is specific to males and located just below the bladder, its main functions are the production of prostatic fluid, a component of seminal fluid and are also for maintaining sperm activity. Steroids are known to cause an enlargement of the prostrate gland, and as the prostrate gland encircles the urethra any swelling of the prostrate can cause interference in the urine flow. Males should be made aware that any changes in the prostrate gland can also affect sexual activity. Other effects that can happen are abnormal sperm and a decreased sperm count.

Blood Poisoning:

Many steroid users are often frightened to go to a needle exchange to obtain a supply of sterile needles in case they are labelled addicts, often resulting in the use of, or sharing of non sterile needles, which can cause blood poisoning with a higher risk of infection and infectious diseases. The user’s injection site can also become swollen and tender and can lead to abscesses which can then lead to the requirement of painful medical intervention.

Impotence:

Taking steroids will cause the testes to decrease its normal function. When stopping the testosterone supplementation it takes a while for the pituitary gland to signal the testes to once again begin manufacturing testosterone. In long term or high dose testosterone use the testes can actually cease production or can actually atrophy which can lead to a long delay in the testes beginning manufacturing testosterone naturally. Impotence occurs after the steroids cessation, and long term drug use causes lack of erections.




In a nutshell stay the F*#% away from it.... There are more than enough supplements to help us see the gains that we want. Remember that there is no quick fix to anything in life. Make fitness ,health and well-being your lifestyle and everything will fall into place.


Supreme Supplements

Wednesday, November 3, 2010

Power, Muscle, Burn!!!



All right, so you have heard about shocking your body and you have no idea what people mean by it... and no you do not need electricity to perform this. This is what you do..... 
This 5 day split is for intermediate lifters who are hungry for rapid size and strength gains. You will notice that deadlift is separated from the back workout day, and grouped with hamstring training. This is a very effective approach, and will allow you to not only blast your back and hamstrings, but also increase your deadlift max. Also, by grouping deadlifts with Romanian deadlifts, you will be hitting your lower back one less training day per week, which is always a good thing.

The Power Muscle Burn System

The Power Muscle Burn training system will help you build muscle and strength by focusing on three different training approaches, all used in the same workout. You will be performing the following types of sets for each muscle group:
  1. Power. You will perform power sets to lead off the workout. Power sets are performed in the 3 to 5 rep range. Use the same weight for each of the sets. When you can perform 5 reps for all power sets, move up in weight. Major muscle groups will perform 2-4 power sets per workout, and minor muscle groups will perform 2 power sets per workout. Please note that for some minor muscle groups, power sets do not make sense, or they are not realistic. For example, it is difficult to perform extremely heavy resistance abdominal sets.
  2. Muscle. Muscle sets are performed in the 6 to 12 rep range. Use the same weight for each of the sets. When you hit the upper rep limit of 12 for all muscle sets, move up in weight. Major muscle groups will perform 4-6 total muscle sets in each workout, using 2 different exercises. Minor muscle groups will perform 2-4 total muscle sets in each workout, using 1 to 2 exercises. You can also perform a single exercise for 3 sets.
  3. Burn. You will perform 1-2 burn sets for each muscle group - generally using isolation movements. Pick a weight that allows you to hit 15 to 20 reps, and then perform 40 total reps. How? Do as many reps as possible, then take a slight rest and perform more reps. Rest only long enough to regain the energy and will power to perform 1 to 3 more reps. Keep pushing yourself through the pain until you hit 40 total reps. When you can hit 25+ reps from the start without stopping, add weight. Major muscle groups will utilize 1-2 burn sets, minor muscle groups will use 1-2 burn sets.

Power Muscle Burn Notes

  • Failure - I do not recommend training to failure. Try to perform each set until you feel like you may fail on the next rep, then stop. It's ok if you occasionally fail on a set, but do not purposely try to train to failure on every set.
  • Progression - You must have the goal of progressing on every set of every workout. Sets performed with a half-hearted effort are wasted. If you lack energy or are pressed for time, it's better to perform fewer quality sets then it is to waste sets.
  • Small Tweaks - What if I don't like training in the 6 to 12 rep range, and want to train in the 6 to 10 rep range? Then train in the 6 to 10 rep range. What if I don't like training in the 3 to 5 rep range? Then train in the 4 to 6 rep range. 40 burn reps are too difficult!? Then aim for 30 burn reps. Note: small tweaks are ok, as long as you are using the core mechanisms of this program. Don't obsess about the details - obsess about moving weight and getting bigger!
  • Alternating Exercises - It is not a bad idea to alternate exercises every other week. You can't possibly fit every exercise into every workout. For example: for muscle sets you could hit dumbbell bench presses one week and chest dips the next week.
  • Total Sets - It is better to start with the minimal amount of sets, and build in to this routine by adding sets if you find you need more work.
  • Calves - Please note that there are no power sets for calves. I am not convinced that calves respond effectively to lower rep training.
  • Quads - If you love pain, you can do a single 20 rep set of squats for your quad burn work.

5 Day Power Muscle Burn Split

The 5 Day Power Muscle Burn Powerbuilding split:
  • Day 1 - Chest and Triceps
  • Day 2 - Back and Traps
  • Day 3 - Quads and Calves
  • Day 4 - OFF
  • Day 5 - Shoulders and Biceps
  • Day 6 - Deadlift and Hamstrings
  • Day 7 - OFF
Chest and Triceps
Chest
ExerciseSetsReps
Bench Press - Power2-43 to 5
Incline Bench Press  - Muscle2-36 to 12
Dumbbell Bench Press - Muscle2-36 to 12
Dumbbell Flys - Burn140
Triceps
ExerciseSetsReps
Closegrip Bench Press - Power23 to 5
Seated French Press  - Muscle26 to 12
Cable Tricep Extension - Burn140
Back and Traps
Back
ExerciseSetsReps
Barbell Rows - Power2-43 to 5
Dumbbell Rows  - Muscle2-36 to 12
Lat Pull Down - Muscle2-36 to 12
Seated Cable Row - Burn140
Traps
ExerciseSetsReps
Power Barbell Shrugs - Power23 to 5
Dumbbell Shrugs  - Muscle26 to 12
Power Barbell Shrugs - Burn140
Quads and Calves
Quads
ExerciseSetsReps
Squat - Power2-43 to 5
Leg Press  - Muscle2-36 to 12
Front Squat - Muscle2-36 to 12
Leg Press - Burn140
Calves
ExerciseSetsReps
Seated Calf Raise - Muscle210 to 15
45 Degree Calf Raise  - Burn240
Shoulders and Biceps
Shoulders
ExerciseSetsReps
Seated Barbell Press - Power2-43 to 5
Seated Arnold Press  - Muscle2-36 to 12
Barbell Front Raise - Muscle26 to 12
Dumbbell Lateral Raise - Burn140
Biceps
ExerciseSetsReps
Pinwheel Curls - Power23 to 5
Standing Barbell Curl  - Muscle2-36 to 12
Cable Preacher Curl - Burn1-240
Deadlift and Hamstrings
Deadlift and Hamstrings
ExerciseSetsReps
Deadlift - Power2-43 to 5
Romanian Deadlift - Muscle3-46 to 12
Leg Curl  - Muscle3-46 to 12
Leg Curl - Burn140



Perform this workout for 6 weeks and see the difference....Remember that if you are finding it too easy increase the weights its the quickest way to grow.

Supreme Supplements