Cutting Season 2 Episode 1 – 18% Body Fat

Cutting Season 2 Episode 1 – 18% Body Fat

Cutting
Remember the cutting season 1 series? Well, it’s that time again. So here’s the 2nd season. Alright so in the last couple of months, I messed up pretty bad. I did a dirty bulk which lasted roughly 10 weeks and I gained around 20 pounds, most of it fat. I’ve written in more depth about this bulk over here. To summarize, I started at about 184-185 pounds and 12% body fat and stopped bulking at 205 and 18-19% body fat, which means that I put on around 15 pounds of fat and maybe 5 pounds of muscles over a period of 10 weeks. After that I’ve been maintaining for 4-6 weeks. Those are the stats. Now let’s see what the plan is. The scope is to get leaner of course,…
Read More
The three levels of aesthetic physiques and how to achieve the one you want [2017 Update]

The three levels of aesthetic physiques and how to achieve the one you want [2017 Update]

Muscle Building
I don’t know why you started lifting weights, but I did because I wanted to have a physique that would turn some heads on the street, an aesthetic body. Most of the guys who start lifting weights do so with the purpose of looking better and just having a nicer or more impressive physique. Of course, the byproduct of that is living a healthier life. Getting the type of physique you want is not just about training hard it’s also about eating healthier and having a healthier lifestyle in general. When you ask people what their goal is in terms of how they want to look you will get different answers. Some just want to have a six-pack, some want to have bigger arms; some want to look toned up…
Read More
The connection between carbs, glycogen and flat muscles [2017 Update]

The connection between carbs, glycogen and flat muscles [2017 Update]

Diet & Nutrition
In this post, we’re going to briefly discuss carbs, glycogen storage and why flat muscles not necessarily mean you’ve lost muscle mass. I’ve first noticed this when I first started bulking after a fairly long cutting period and then I’ve seen Chris Jones (check out his channel Pump Chasers if you haven’t already) talking a little bit about this on YouTube the other day and I thought this is a good topic to writing something about. Carb is the king of the macros If you’ve been reading the blog you should know already that I am not an advocate of low carb diets. Low carb diets are not any better for losing fat that the traditional caloric deficit way of dieting. Yes, you might lose more body weight faster if you…
Read More
How to build big calves regardless of your genetics

How to build big calves regardless of your genetics

Muscle Building
I don’t know about you but I laugh my ass off when I see a jacked guy with big pecs, arms like guns, wide, thick back……..and when you see him in shorts he has those damn chicken legs. I’ve seen plenty of guy who have a great upper body, or even great quads, but with very poor calves. If you don’t have a good developed upper body you may get away with it because there is not such an obvious difference between your legs and the rest of the body. But when you start to get bigger from all the incline bench pressing, all that bicep curls and triceps extension, all that pull-ups and a shitload of dumbbell pressing, your calves will start too lag behind if you do not…
Read More
What exercises to do in gym? Simple and effective guide.

What exercises to do in gym? Simple and effective guide.

Exercise & Training
In this post we are going to do exercise selection super easy for anyone who is starting out. There’s at least one guy or gal waking up every morning and deciding to go to the gym for the first time and they don’t know anything about that lifestyle. I know that as a beginner I had a hard time deciding what exercises to do and what machines to use inside the gym. In an average size gym there are usually a hundred different machines and gym equipment you can select. That seems like a whole bunch at first and it might seem overwhelming. But don’t worry, you don’t need to do all of them and I am going to help you select the absolute best exercises to jump start your…
Read More
How much time should you spend in the gym?

How much time should you spend in the gym?

Exercise & Training
This is a question that I hear a lot especially from the people that are very new to lifting weights and don’t know a whole lot about this stuff. I’ve been there and had the same issue when I first got into the gym. Am I working out enough? Is one hour enough to get big? Do I need to be in the gym for 2 hours to look like that guy? Read on and see how much time YOU need to put into working out. Don’t make this mistake You see, the problem is that all newbie’s are very enthusiastic about making progress fast and are anxious to get to the gym and kill it in there. And this is sometimes the reason for overtraining, which has exactly the…
Read More
The absolute truth about low carb diets and carb cycling

The absolute truth about low carb diets and carb cycling

Diet & Nutrition
I’m not a believer of the weight loss shortcuts, not by a long shot. I know weight loss takes time and that can’t be skipped by a so called cutting edge program, magical pill, a secret diet plan or miraculous and expensive food. Fortunately for us we have a ton of scientific research and studies behind telling us the plain simple truth: weight loss happens in a caloric deficit and that is that. You just need to eat less to lose fat. It doesn’t matter what you eat, it doesn’t matter when you eat and it doesn’t matter how many meals you have each day. Well, at least to some extent as you probably know already. That being said, there still are few controversial topics out there which need attention…
Read More