PUSH / PULL SUPER-SET ASSAULT

Full Body Push/Pull Super Set Assault
  
 *2 sets of 8-12 reps for all the super sets. Note: > indicates to move directly to the next exercise
 
 CHEST & BACK GROUP  (push/pull)              
SS# 1) CHEST & Back= INCLINE PUSH UPS 25 reps >WIDE GRIP PULL UPS........1 min rest
SS# 2) CHEST & BACK= INCLINE PRESS > BENT OVER BB ROW > INCLINE DUMBBELL FLY'S (or substitute with cable fly's).......1 min rest
                    
                                                
 SHOULDERS GROUP (push)
SS# 3) SHOULDER MEGA SET= STANDING BARBELL PRESS behind the neck > UPRIGHT ROW > DUMBBELL SIDE RAISES........ .1 min rest
SS# 4) FRONT DUMBBELL RAISES > BENT OVER DUMBBELL FLY'S > WEIGHT PLATE PUNCH OUT'S......1 min rest
 
                                    QUADS HAMSTRINGS CALF (push/pull)
SS# 5) LEGS= SQUATS > LYING LEG CURLS >EXPLOSIVE BODY-WEIGHT SQUAT JUMPS....
SS# 6 ) LEGS=STIFF LEGGED DEAD LIFTS>LEG EXTENSIONS>CALF RAISES.....1 min rest

                                     ARMS BICEP'S & TRICEPS GROUP (push/pull)  
  SS# 7) ARMS ASSAULT= STANDING EZ BAR CURL>OVERHEAD EZ BAR EXTENSION>CHIN UPS (underhand grip)>DIPS........1 min rest

                                                               CORE GROUP
SS# 8)  ABS 25 REP SHRED CIRCUIT= AB WHEEL
ROLL OUT'S>MEDICINE BALL SEATED SPEED SIDE TO SIDE'S>INCLINE BOARD WEIGHTED PLATE CRUNCHES...........1 min rest

Finish this workout off with 3 rounds 3 min each of  BoX/FiT heavy bag work. Hands up high, lots of side to side & lateral movement, and remember throw your punches in combination.

The Science Of Fit! 75 Common Fitness Questions Answered

 OK so maybe not so much science, however 27 years of experience allows for some true insight.

1) Will performing cardio several times per week slow my gains?
2) Will doing yoga slow my gains?
3) Will I lose a lot of muscle if I take a week off from training?
4) Is there a magical rep range?
5) Is there a magical workout routine?
6) Do I need the bench pressto build my chest?
7) Is the PCF ratio (Protein/Carbs/Fat) 40-40-20 the only way to go?
8) Will eating carbs at night make me fat?
9) Do I need to frequently deload if I feel fine?
10) Is the Smith machine just as good as a barbell?
11) Is squatting with good form still bad for your knees?
12) Is deadlifting with proper form still bad for your back?
13) Do you need to deadlift to build a huge back?
14) Do you need to squat to build huge legs?
15) Great, then it's ok to completely avoid squats and deadlifts for ever and ever?
16) Do I need a loading period when using creatine?
17) Do I need to eat every 2.5-3 hours?
18) If my post workout meal is sub-par, will I lose my gains for the day?
19) Will having frequent sex limit my gains?
20) Do I need to eat all clean foods?
21) Is there a black and white answer to all muscle building questions?
22) Should I completely avoid lifting straps?
23) Do I need elaborate body part splits?
24) Do I need to train more than 4 days per week?
25) Does protein intake damage your kidneys if they are currently healthy?
26) Does weight training stunt your growth?
27) Can I add another chest training day to "program X"?
28) Can I add another biceps training day to "program Y"?
29) Will doing a lot of ab work give me a six pack?
30) Do I need to count every gram of protein, carbs and fat each day?
31) If I can't sleep 8 hours per day will I be unable to gain?
32) Do I need to train for the pump to make gains?
33) Do I need to train like Mr Olympia to make gains?
34) Do I need to volume train to make gains?
35) I heard that full body workouts are useless. Is that true?
36) Should I use the magazine workouts of top magazine stars?
37) Is P90X magical?
38) Are fat burners magical?
39) Are supplements magical?
40) Is Cross Fit magical?
41) So and so says frequent feeding is useless. Is that true?
42) So and so says intermittent fasting is useless. Is that true?
43) If I eat more than 40 grams of protein per sitting does it go to waste?
44) Will whey protein powder make me fat?
45) Is "eating healthy" good enough when trying to build muscle?
46) Do all pre workout drinks have the same ingredients?
47) Do I need to train to failure on every set?
48) Can I get as big as a mass monster pro bodybuilder without steroids?
49) I am 5'9" and weigh 260 pounds. My mom's scale says my body fat percentage is 12%. Is this correct?
50) Can I gain 40 pounds of muscle in 8 weeks?
51) My bench press has "only" went up 10 pounds in the last 4 weeks. Is this a plateau?
52) Do I need to worry about TUT - time under tension?
53) Can I get big without adding much strength?
54) Should I curl in the squat rack?
55) Will a beard really help my lift totals?
56) Is there a secret fat burning routine?
57) Should I make up my own workouts from scratch if I've never made gains?
58) Will women look like a bodybuilder if they train with resistance?
59) Does eating fat make you fat?
60) When I decide to cut, do I immediately need to add a ton of cardio?
61) I heard I should never train when I am sore. Is this correct?
62) The 1-5 rep range doesn't build muscle, correct?
63) High rep sets can't build muscle, correct?
64) Should I deload every time I have a bad training day?
65) Do I need to change routine every 8 weeks?
66) If I train over 60 minutes will I lose all my gains?
67) Do I need slow negatives to build muscle?
68) I was told I can't build muscle with machines. Is this correct?
69) Is creatine a steroid?
70) Does every Youtube form video really teach proper form?
71) Will high reps give me muscle definition?
72) Should I train differently when I am cutting?
73) Should I do cardio before I lift weights?
74) Will I burn muscle doing sprints?
75) Can I look like Mr. Olympia without drugs?

The Answer:

No and in some cases HELL NO!  MS-

Laws of leanness, shredded and fight ready.


    Nothing worth having comes easy. A fit, strong, lean, muscular, fat free body comes with a price. How much in sweat and time are you willing to pay?

Introducing H.I.A/A.G.T.....high intensity anaerobic/aerobic group training, the little brother with an attitude of H.I.G.T!



This training routine is on opposite days of weight training days.

Group one
3 min skip rope
25 close grip push-ups
10 dumbbell squat-presses (challenging weight)
15 dumbbell squat-presses (half of previous weight)
30 second rest

Group two
1 1/2 min skip rope
25 wide grip push-ups
10 dumbbell squat-presses (challenging weight)
15 dumbbell squat-presses (half of previous weight)
1 1/2 min skip rope
30 second rest

Group 3
1 min skip rope
25 close grip push up
1 min skip rope
10 dumbbell squat-presses (challenging weight)
1 min skip rope
15 dumbbell squat-presses (half of previous weight)
30 second rest

Repeat all three groups. For a total of six sets.....

Here are 12 quick nutrition fixes to ensure your fitness success.

In the interest of getting results quickly, here are simple nutrition enhancements to your fitness regime that can spell the difference between a successful workout and near misses.

1. Add Beta-Alanine to your creatine

Beta-alanine is becoming a household name in the supplement industry and for good reason. This wonder supp has been shown to boost strength and endurance in athletes. Take 2–3 grams with your preworkout supps to reap the benefits. I like Pro-source brand Beta-alanine powder. 5grams pre training.

2. Toss in a Salad

That’s right, salad. Your leafy greens, as it turns out, offer a powerful preworkout boost. Fibrous carbohydrates from mixed salads (not just simple lettuce) actually work to increase blood flow, giving more oxygen to working muscles while you train. This piggybacks the benefits of arginine, which you should already be taking.

3. Double your Calories

If your workouts tend to fall flat much too often, you may not be eating enough to support your energy requirements. One strategy to overcome this problem is to try to eat more — a lot more. Double your calories for a day, If you do this and you have an incredible workout, it could be a sign that your calories are simply too low.” Of course, don’t be indiscriminate about the types of foods you’re eating. Eat clean, lean protein, complex carbs and low-energy density foods, like spinach, shredded carrots, green peppers and other greens, cruciferous vegetables (e.g., cabbage, broccoli, kale, etc.), citrus fruits and tomatoes and
cucumbers.
Omega-3 fatty acids in fish help keep your arteries supple, which means more blood, oxygen and nutrients getting to working muscles.

4. Chew Your Fuel

This may sound absurd to the body-conscious masses but one way to boost your workout today is to eat some sugar while you train. But we’re not talking about Twix here. A study in Medicine & Science in Sports & Exercise found that ingesting a 2:1 glucose-to-fructose blend of carbs during workouts improved exercise endurance performance by 8%. PowerBar’s Energy Gel Blasts gel-filled chews provide this fuel in precisely that formulation, so it may be a good idea to keep a pack in your gym bag. Having 1–3 of these small chews every 10–20 minutes will help you keep your energy levels high throughout your routine. But don’t worry — during intense training, these sugars will be burned as fuel, not stored as fat.

5. Consider Your Intraworkout Supplementation

Some supplement companies are built on pre- and post-workout formulas but one neglected, crucial fueling window is during your workout. “The consumption of branched-chain amino acids (BCAAs) during your training can help to keep your body in an anabolic state, try mixing BCAAs into your water during your workout to help keep your body anabolic. This also provides an additional energy source for your workout and helps prevent additional muscle breakdown during exercise.

 6. Don’t Neglect Refueling with Carbs 

“With the low-carb craze, it appears that exercisers looking to get lean or stay lean skimp on carbs altogether,” says Escalante. “Whether you’re trying to gain muscle mass or cut bodyfat, your post-workout nutrition should include 0.25–0.5 grams of simple, fast-digesting carbohydrates per pound of bodyweight (50–100 grams for a 200-pound lifter). Good examples include  my fav chocolate fudge pop tarts, white rice, baked potatoes, dextrose or the fancier carb supplements such as Vitargo. This is essential to refuel your glycogen stores and to help your recovery. Additionally, these carbs will help to create a natural release of insulin, which is one of the most anabolic (muscle-building) compounds in the body.”

7. Follow the Preworkout Menu

Ditch the “I’m going to work out on an empty stomach” school of thought if you’re going to lift. About an hour before you hit the gym, have an apple and knock back 20 grams of fast-digesting whey protein mixed in water. The aminos in the whey will provide energy and help prevent excessive catabolism (muscle loss) during exercise, while the polyphenols in the apple can help to boost strength and endurance, the aminos in the whey will provide energy and help prevent excessive catabolism, or muscle loss, during exercise. Recent research even suggests that sipping a protein drink, along with fast-acting carbs, like maltodextrin, as you train may add to muscle growth.

8. Go for Oats

No one likes to work out on a full stomach, but you can’t go into the gym with an empty tank, either. In addition to the faster-digesting whey shake and apple you knock back one hour before your workout, consider downing an even longer-lasting source of fuel two hours before your training session. A high-fiber choice, which will digest at a snail’s pace, is ideal. Try a serving of oatmeal at that time but avoid any high-sugar additives or flavored oatmeals (forget those oatmeal packs altogether). Instead, use cinnamon, which helps to stabilize blood sugar levels. This serving of oats will provide a steady stream of fuel to working muscles during your workout.

9. Power Your Powerhouses

Without revisiting the least favorite chapter in your high school biology textbook, we’ll remind you that the mitochondria is the powerhouse of the cell — the battery that powers these tiny units. But even batteries run dry after a while. L-carnitine, an amino acid, helps carry fat into the mitochondria where its burned as fuel, helping you work out harder and longer, burning more fat in the process. Start by mixing in 1–3 grams of L-carnitine pre- and post-workout. When it comes to whole foods, dairy products and red meats contain large amounts of carnitine.

10. Get Your EGCG On

Epigallocatechin gallate. It’s a mouthful. It’s also a powerful metabolic enhancer and fat-loss aid found in green tea extract. Since green tea itself is diluted, you’d have to drink quite a lot to reap the benefits, so scientists formulated the extract version. Besides its powerful fat-loss benefits, it’s a more potent antioxidant than vitamins C and E. Take 200–400 milligrams of standardized EGCG 2–3 times daily between meals, with one of those doses coming half an hour before your first rep. As a bonus, use green tea itself as your fluid base for protein shakes, since the tea is a vasodilator, which means more oxygen and nutrients delivered to working muscles after an exercise session.

11. Get a Boost with Caffeine

Caffeine anhydrous is perhaps the most effective preworkout supplement out there. In studies, it’s been shown to delay time to fatigue, blunt pain and acutely increase strength. Have your other preworkout supplement if you must, but make sure it contains 200–400 milligrams of caffeine to give you an instant boost. Anhydrous caffeine contains significantly less water than its hydrous cousin and generally occurs in supplemental form

12. Skip the Pills

Consider limiting the amount of NSAIDs you take, especially for minor aches and pains post-training, since they’ve been shown to reduce protein synthesis. Instead, begin including spices such as turmeric and ginger in your diet. Evidence suggests the anti-inflammatory qualities of turmeric may be similar to that of ibuprofen and hydrocortisone, while ginger’s properties may help reduce minor pains.

ASK ABFITT- A 6-meal per day plan to help you achieve your goals. 


 Dear AbFitt, 




 

      I have been lifting for a little over a year now and took a three 
month break for college soccer. The main reason behind me beginning was 
to put on muscle. When I started I was 5'5 115lbs. I am now 5'6 138lbs. 
My long term goal is to weigh 170lbs with a short term goal of 2lb gain a
 month. I never really learned about nutrition. I learned a lot about 
supplements from your website and I 
learned a lot about the different kinds of foods. I just read your 
latest post on facebook about the 20 nutritional rules and I easily 
learned more there than the week I've spent trying to find help from 
others/the internet. I wanted to start a six-meal a day food plan but I 
am having a lot of difficulties finding one for people who are 
underweight, The only ones I can find (without paying someone) are for 
weight loss. So, my question to you is if you could give me a rough 
layout of a 6-meal a day food plan that I could build off of to help me 
achieve my goals. 
 
 Many thanks, 
 
 Nate
 
 Thanks 
Nate and truth is we all start the same way by asking questions, 
learning then putting what we learn into action. You will find trial and
 error will become your best friend because it is with trial and error 
you will learn what works best for your body. 
  Like you I was 
underweight for my age and height due to boxing professional at 132LBS. 
It was only after retiring from boxing that I learned how to build lean 
muscle tissue. below are the general guidelines to get you on the right 
path. keep me posted on your progress and good luck.
 
 I am going
 to assume that you have just started out in fitness and you are looking
 to start eating for a fitness lifestyle but have never attempted it. 
For those of you already ahead of the game I congratulate you and I urge
 you to still check through the plan to see if there is something you 
can pickup and use to get even better results. Each week has small 
progressions I want you to apply to start eating better and achieve 
amazing results from. Let’s get eating like a bodybuilder!



 




 Week 1:
 

 Food Inventory: This week I want you to go through your cupboards and 
fridge and start to weed out all the bad food that you are positive will
 not have good affects on your results. You can keep a few as a reward 
at the end of each week, but generally, whatever is in your cupboards or
 fridge, you will eat eventually. Don’t make it harder that it already 
will be.
 
  
 
 Meal Frequencies: If you have not already, I
 want you to make every effort to have 3 solid meals a day for 
breakfast, lunch and supper, spaced out by about 5 hours. Yes you will 
need to eat 6, but for now we will work up to it.
 
  
 
 
Vegetables: I know, I know, I probably sound like your mother…but you 
have to eat your vegetables. Veggies are filled with vitamins, nutrients
 and believe it or not, they are just as powerful at helping you build 
muscle as chicken and egg whites are! This week, be sure to consume at 
least 1 serving of fresh vegetables (not canned which is loaded with 
harmful preservatives and salt). I would include this in your supper if 
you only have one
 
 .
 
 Protein Powder: Go online or find a
 store near you and order yourself a good protein powder. The idea is 
next week, when you add in more meals, we will be substituting whole 
food for some powdered protein to make it easier to eat and to digest. 
Make sure the protein powder is primarily proteins. Do not get a weight 
gainer or something loaded with fats and carbs. Look for a protein 
powder that has about 20-25 grams of protein per scoop, 2-5 grams of 
carbs and 1-3 grams of fat. That is ideal for this purpose. Order it or 
buy it now, so that you have it for next week.
 
  
 
 
Macronutrient Split: A macronutrient split is the amount of carbs, fats 
and proteins that will make up your caloric and food intake. We will 
figure out the best one in week 2 but for now, just stick to eating 3 
meals a day and try to eat a variety of foods and never eat just one 
thing alone (such as eating a big plate of pasta without meat or 
veggies).
 
  
 
 Caloric Intake: You will eventually need 
to calculate your calories, but for week 1, I want you to simply record 
how much you have eaten of each type of food. Then at the end of the 
week, be sure to take an inventory of approximately how much you ate 
over that week and determine how many calories you are taking in.
 
  
 

 Food Preparation and Shopping: At the beginning of every week, make a 
list of foods you need to get (healthy choices of course) and go to your
 grocery store and stock up for the week. Avoid shopping throughout the 
week by getting everything you need for the entire week. Also, make an 
effort to prepare your next day meals the night before and pack in 
Tupperware so that you have them ready to eat. Also set your watch to 
eat every 5 hours for 3 times throughout the day.
 Week 2:
 
 
Food Inventory: So, this week your cupboards should be stocked with less
 bad foods and more good, but you also might notice you run out of food 
quite fast eating more frequently and regimented right? This week, go 
through your cupboards and look back on your list to what you ate in the
 previous week and be sure to adjust your next shopping list accordingly
 (more of a certain item, less of another, etc).
 
  
 
 
Meal Frequencies: This week, keep eating the 3 solid meals a day, but 
try and include slightly more meats or proteins such as fish, cottage 
cheese, egg whites, eggs and lean cuts of red meat in at least 1-2 of 
your meals.
 
 Vegetables: Last week we focused on at least one 
serving of veggies, but this week I want you to get 2 serving of veggies
 with two of your solid meals. By the way, veggies don’t have to be 
plain. Most times, I steam my veggies for about 7 minutes, then I will 
coat them with some lemon juice or olive oil or apple cider vinegar and 
for those of you who like the basics, you can use low sodium salsa.
 
  
 Protein Powder: Now it’s time…time for the famous fitness drink…the 
whey protein shake! Last week you should have purchased a protein powder
 and depending on where you bought it, they should have included a 
shaker bottle. If you didn’t get one, go and get one now because you 
will need it. This week, I want you to have 1-2 scoops of whey protein 
powder between breakfast and lunch as a snack. Simply mix with water or 
very low fat milk if you can handle lactose and have about 2.5 hours 
apart from your breakfast. This will bring your total daily meals up to 
4. Try and include some mixed nuts as well if you can.
 
  
Macro-nutrientSplit: Focus on including one protein source, one carb 
source and one fat source in at least your breakfast. Here is a quick 
list on which foods provide which sources of nutrients:
 
     Protein - Chicken, fish, beef and turkey.
     Carbs - Brown rice, whole wheat pasta, whole wheat bread and oatmeal.
     Fat -  Olive oil, almonds, cashews and walnuts.
 

 The other two meals can be the same as last week, or you can try to do 
this for all your meals but at the very least, you need to do it for 1 
meal for week 2.
 
  
 
 Caloric Intake: For this particular
 article, I want you to focus on muscle building, so a caloric surplus 
is required but for now we will not worry about how much you need to 
eat. Simply including a slight increase every week through quality 
protein and healthy fats and just the act of eating healthier will be 
enough to get you gaining muscle and seeing a much improved physique. 
Naturally, adding in the protein powder in meal 2 will give you an extra
 100-200 calories each day and if added in nuts could give you an 
overall increase of 200-300 calories per day.
 
  
 
 Food 
Preparation and Shopping: Again, go shopping perhaps on the Sunday 
before the next week begins with your shopping list and stock up for the
 week. Then I want you to prepare your food for 3 days in advance. That 
simply means, cooking enough chicken/meats to last you 3 days (any 
longer than that and the meat can spoil). Then store in a Tupperware 
container in the fridge so that each night you have access to cooked 
chicken without having to re-cook every night.
 Week 3:
 
 Food
 Inventory: Now that you have a list of foods that I gave you for 
reference in week 2, I want you to cross-reference that list with the 
foods you currently have in stock. Start to notice which foods you are 
missing and include in your weekly grocery list.
 
  
 
 
Meal Frequencies: This week, I want you to continue consuming 3 whole 
food meals a day, but this week I want you to include 2 meals that 
contain a higher protein source with the protein’s found in the table 
above.
 
 Vegetables: Alright, we are now going to include veggies
 in every other meal. Are you ready? Breakfast, lunch and supper should 
all contain at least 1 serving of veggies. Suck it up.
 
  
 

 Protein Powder: Last week we introduced 1 protein shake between 
breakfast and lunch but this week we will also include a second protein 
shake between lunch and supper. Again, this should be consumed about 2.5
 hours after lunch and about 2-3 hours before having supper.
 
  
 
 Macronutrient Split: In 2/3 of your whole food meals, be sure to include a carb, protein and fat source as mentioned in week 2.
 
  
 

 Caloric Intake: Again, with the added protein powder and including more
 food sources, your calories will naturally increase by another 300-400.
 Those increases should be helping your strength and energy levels in 
your workouts.
 
  
 
 Food Preparation and Shopping: You 
know the drill…back to the grocery store, prepare 3 days worth of meals 
and organize your time effectively.
 Week 4:
 
 Food Inventory:
 By now, most of the junk food should be cleared from your pantry and 
you should have a better idea of what is a good choice and what is a bad
 choice. A good rule of thumb is to save a cheat meal for the end of a 
week of working out and pick it up from the store the day of your cheat 
meal or if you can, go to a restaurant. That way, you don’t always have 
bad food choices surrounding you but rather only enjoy them on occasion.
 
  
 

 Meal Frequencies: Guess what? We are up to 6 meals this week! That is 
the typical meal frequency of the average bodybuilder and you are now 
eating like them. This week consume higher amounts of protein in all 3 
meals. Last week was 2/3 so this week your addition will be towards the 
meal that didn’t get applied.
 
  
 
 Vegetables + Fruits:  
We are already eating all our veggies by this week so now naturally you 
need to eat more. Haha. Don’t worry, its not that much more. I want you 
to include 2 servings of veggies for at least 1 meal preferably in your 
supper, replacing some of the heavier carbs (rice, pasta, bread) with 
fibrous veggies. I also want you to try and include a serving of fruits 
for every protein shake snack you have. Fruits like apples, pears, 
oranges and bananas are excellent sources and all count as 1 serving.
 
  
 

 Protein Powder: This week, include another protein shake 2-3 hours 
after supper. Only consume 1 scoop as it will be near the end of the day
 when your body will not need an abundance of calories since you will be
 soon sleeping. This will make a total of 3protein shakes between all 
three solid meals.
 
  
 
 Macronutrient Split: No excuses 
this week. You need to include a carb, protein and fat source at each of
 your solid meals. I should mention, your protein intake should be 
relatively the same for each meal but your fat intake should be no more 
than 10—15 grams each meal and your carbs should be tapered throughout 
the day where you eat more carbs in the morning, slightly less at lunch 
and even less at supper.
 
 This is great for providing constant 
energy throughout the day without over-consuming them at night which 
will create the most potential for fat gain. We want to avoid this as 
much as possible so consuming carbs earlier on in the day will be a good
 preventative measure. Also, do not consume fruits with your final 
protein shake at night for obvious reasons.
 
  
 
 Caloric 
Intake: By now you should have ample amounts of calories coming in to 
allow you to lift more weights than before, recover faster and build 
more muscle. If you are still a beginner there is not an immediate need 
to calculate your calories required, but if you are interest, the table 
below can give you some good information on how to do that. We determine
 our Baseline Caloric Intake based on our BMR number. So, what we want 
to do is calculate the amount of calories we require based on our BMR, 
our activity level and a few other factors.
 
 Here are a few 
formulas you can use to determine your baseline caloric intake. Feel 
free to use any of them as they all provide very similar results.
 The Harris-Benedict formula uses height, weight, age, and sex to determine basal metabolic rate (BMR).
 
 BMR = Basal Metabolic Rate - a number that represents your caloric need before factoring in activity level.
 
     Men (BMR) = 66 + (6.23 X weight in pounds) + (12.7 X height in inches) - (6.8 X age)
     Women (BMR) = 655 + (4.35 X weight in pounds) + (4.7 X height in inches) - (4.7 X age)
 
 TDEE = Total Daily Energy Expenditure Factor
 
     Sedentary = 1.2 (little or no exercise, desk job)
     Lightly Active = 1.375 (light exercise/sports 1-3 days/wk)
     Mod. Active = 1.55 (moderate exercise/sports 3-5 days/wk)
     Very Active = 1.725 (hard exercise/sports 6-7 days/wk)
     Extremely Active = 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e
     marathon, contest etc.)
 
     Calculate your BMR according to the provided formula
     Estimate your TDEE based on the given table
     Multiply your BMR x TDEE for total calories required per day
     Then add 500 calories to your total if you want to gain muscle
 

 Below is an ultra efficient time saving method of determining how many 
calories you require based only on your bodyweight. This table is in no 
way a scientific process, but it is generally accepted and practiced 
amongst many people including myself.
 
 This table has been 
adapted for Hardgainers, or people who are naturally smaller and have a 
hard time gaining weight and/or muscle.
 Caloric Intake Based on Bodyweight (lbs) - Primary Goal
 
     10-13 x Bodyweight - Fat Loss
     14-16 x Bodyweight - Maintenance
     17-20 x Bodyweight - Muscle Gain
     20-25 x Bodyweight - Mass Muscle Gain
 

 Unfortunately, there is no rule set in stone that works for each 
person. You have to learn from experience which one works best for you. 
You may gain easier than others and would not have to resort to a higher
 caloric intake. Or, maybe you have a really hard time gaining therefore
 would benefit from the Mass Muscle Gain goal.
 
 Bottom line is 
that this is a fast way of calculation, but you can always use a more 
precise method that I shared with you above.
 
  Food 
Preparation and Shopping: By now it should be obvious why it is 
necessary to prepare in advance. As you meal frequency increases, so 
will your time in the kitchen if you are not careful. Try preparing your
 meats for the whole week, but freezing half of the portions for the 
second half of the week.
 Conclusion
 
 Well that’s it; now remember this is a good starting point a 4 
week plan on how to fast track to the bodybuilder’s diet. Follow the 
weekly plan and you will surely see some really good results and you 
will not have to deal with the frustrations of learning on your own the 
hard way. Fair enough?




























          

        

          

        

          

        










Caffeine Works...Here's How
















 



Caffeine

A main component of coffee and tea, caffeine is the most common 
thermogenic, showing up in most fat-burning formulas and energy drinks.




Caffeine works in several ways. It increases epinephrine (also known 
as adrenaline), which is a potent hormone that dismantles stored body 
fat. Caffeine may also act centrally by decreasing caloric intake. 
Another consistent effect of caffeine intake is that users perceive 
exercise as less strenuous, which could be due to caffeine’s role as a 
potent adenosine receptor antagonist. Caffeine intake also increases the
 use of fat during rest and exercise. In fact, moderate caffeine intake 
is associated with improved long-term body-weight regulation and health.




Take home: Caffeine levels peak 30–120 minutes 
after ingestion and boosts metabolic rate by about 13% over that time 
period. And despite some embellished warnings about caffeine, moderate 
intake is very well tolerated in healthy people. Go with 100–300 mg of 
caffeine in the morning and the same amount one to two hours before your
 workouts.

























          

        

          

        

          

        










 Sonny Brown From The Gold Coast, Queensland Australia, Living A Fit Life!


















 Q:  
No introductions needed down under but for some of our US readers can 
you give us some background on yourself...



 SONNY BROWN:  I am 26, 5,8 and weigh 79kg. I live on the Gold Coast in Australia. I am
 lucky enough to live over the road from the beach. I live for fitness 
and surfing. I love sharing my knowledge to help others achieve the body
 they thought they couldn't.





 Q: So what does the new year have in store for Sonny Brown? Any upcoming contest's or new projects in the works?





 SONNY BROWN: This year is going to be huge!! My partner and I own a business called 
Greater Health. We have over 20 athletes we are preparing to compete in 3
 months from now from bikini to fitness model. I will be competing in 
June in The Asia Pacific Fitness Model championship. Roughly ten days 
later I will be leaving Australia to compete in America with the WBFF

 http://wbffshows.com/









Q: Any plans on working or competing in the USA?



 SONNY BROWN:  I'm coming : )





Q: let's talk your personal view of living a fitness lifestyle, what does that mean to you and how do you ensure success.





  SONNY BROWN:  At the age of 16 I was an Australian champion body boarder. I was 
following a pro junior tour and was sponsored by the best company's in 
the business. I found I lost site of my goals as i grew older. I found 
myself working a very well payed job by the age of 19 but i wasn't happy.
 I was missing something big. I continued with self abuse and working a 
job I didn't believe in. I joined a gym at 21 and I have never looked 
back. Fitness has become a lifestyle for me. I cant go a day without 
thinking of training. I love being in great shape it exceeds any other 
high ever. Fitness is whatever you want it to be, for me it is simply 
the answer to all.





Q:
 Can you take us through a day in the life of Sonny Brown as it relates 
to fitness. How you manage work, your fitness and nutrition on a daily 
basis.





 SONNY BROWN: I train twice a day so I usually make my way to the gym that I train 
and work out of around 8am. I train abs or do some fasted cardio 
depending on what my goals are at the time. I will head home eat my 
first meal as well as prepare my food for the day. I then answer all 
emails and cover Facebook etc. I head back to gym for roughly 1pm train 
my weight session finishing in time to train anywhere from 3 to 5 
clients.







  

Q: I have seen tremendous responses to your " you tube " video's posted on your FaceBook page.  Fan's seem to appreciate your current conditioning & find them very helpful. Can you talk about your nutrition & supplementation. Can you give my readers
 a detailed day of what your diet/nutrition is like. Any foods you must 
have and supplements you believe in?





  SONNY BROWN: I believe that nutrition is the key to results both in and out of the 
gym. I personally like to mix my food sources up depending on what my 
goals are at the time. Here is a look at what I eat:



NUTRITION:

Meal 1: 50g oats, 50g berries and 40g Syn Tec Glyco Whey

Meal 2: 40g Syn Tec Glyco Whey 35 almonds

Meal 3: Wholemeal organic wraps,avocado,chicken or lean meats i use low fat cheese (pre workout meal)

Meal 4: 200g meat or fish 250g sweet potato

Meal 5: Syn Tec Glyco Whey 40g 35 almonds

Meal 6: Eggs and Broccoli



   I
 have also been using a method were after training muscle groups I"m 
wanting to bring up I add extra calories and carbs post training. I use 
this method as my cheat meal it allows me to keep body fat low whilst 
feeding the muscle and my brain some extra foods from different sources.
 I love sushi and peanut butter chocolate ice cream. As a natural athlete I 
feel supplementation is essential. I  have had great results using Syn 
Tec, BCAA, beta alaninine, arginine and CLA. In the past when carb 
cycling i feel flat. I have added the above and had a great full and 
vascular look even when doing super low carb days.







Q: Being a fitness 
professional requires your body fat levels to be low year round for 
photo shoots and such, how do you manage to keep your body fat levels at
 a manageable level to be ready to shoot?





  SONNY BROWN: I believe this is the hardest part of wanting or trying to be a fitness 
professional. I personally find that staying 3kg away from my shoot or 
comp weight is the best way to gauge it all. If you want to be the best 
you have to set the bar high. Im sitting here now writing this hungry. 
Why you ask?! Because that is the difference between getting a call to 
shoot in five days and nailing the condition. Or showing up and the 
photographer saying "we should of called the other guy". Choice is 
simple how bad do you want it?!







Q: What is your current weight training split like?





  SONNY BROWN: I currently weigh 79kg I dont have a structured split but this is what I am currently doing with my weight training:



TRAINING:



 Monday: 
Chest and abs

Tuesday: Quads and calves

Wed: Biceps and abs (am) Triceps (pm)

Thur: Hamstrings and calves

Fri: Shoulders and back

Sat: Abs







Q: Can you give ABFITT readers a few important tips leading into this new year who are looking to achieve their best body ever?





 SONNY BROWN: I believe results are based around your relative goals. I believe the 
best way to get the most out of your training and nutrition is to set 
achievable goals. For some of my clients who struggle to eat clean five 
days a week i set them two cheat meals a week. Does this mean getting 
lean happens slower, yes. But in the long run they are killing it. If 
they had eaten clean for four days then failed on the fifth this leaves 
them disheartened, down and not believing in themselves. Set yourself 
goals that you can smash not goals that are a world away. This way you 
are doing what your promised yourself. That is you achieving results!! 







Q: Thank for taking time out to chat with ABFITT, Sonny anything you would like to leave us with?





  SONNY BROWN: Believe in your ability to change anything you want in your life. We all
 have the power to live our dreams. Hard work will be the basis of it all
 but you will be left with a sense of pride and achievement. That is you
 walking out of your door everyday feeling on top of the world. Have a 
huge 2013 it's your year........ ( Visit Sonny Brown's Fitness page on Facebook) https://www.facebook.com/sonnybrownfitness?ref=ts&fref=ts



                                       





                                                    LIKE US "ABFITT" ON FACEBOOK 




























          

        

          

        

          

        










Rising National NPC Physique Star Dave Kantrowitz Talks with ABFITT














Rising Physique star  Dave Kantrowitz ready for big things in 2013.





Q: Dave Happy New Years and thanks for starting the year with ABFITT. 
Can you give us some background on yourself... (stats) contest weight 
etc...







Thanks Rich, same to you. I am very 
honored to kick off 2013 with ABFITT! I am a 23 year old National Level 
NPC Physique Competitor from New York. I am also a personal trainer, 
physical education teacher, and health education graduate student.







Physical fitness has always been a 
passion of mine and I really enjoy competing, networking, and creating 
new contacts within the industry.







I stand 5'7.5'' and weigh in at 170lbs. My contest weight is usually closer to 160lbs at ~3% body fat.



  
 



Q: So what does the new year have in store for Dave Kantrowitz? Any upcoming contest's or new projects in the works?







2013 is going to be a really big year 
for me! I have a lot of shows planned along with completing my Master's 
Degree this may. I will be competing in the 2013 Arnold Classic, 
Metropolitan Championship, Kemper Classic, and then all of the National 
Level Competitions until I attain IFBB Professional Status.





Q: Can you give us some of your past competition placings?







2012 Was my first year competing as a physique competitor in the NPC and I competed in 6 shows.







NJ State Championships: 2nd Place Physique A



Brandywine Cup: 1st Place Physique A



Brooklyn Grand Prix: 1st Place Physique A



NY Grand Prix: 1st Place Physique A and OVERALL PHYSIQUE CHAMPION



East Coast Championship: 3rd Place Physique A



National Championship: 16th Place Physique B



  
 



Q: let's talk your personal view of living a fitness lifestyle, what does that mean to you and how do you ensure success.











A healthy lifestyle, to me, is about 
balance. Aesthetics are attainable through nutrition, training, and 
proper rest. However, being able to balance all of that with work, 
family, friends, and social activities is what is most important.







I always make sure to take time out of
 my day to see those who are important and supportive of me and reach 
out to anyone who asks for my advice or help for anything. I have found 
that this type of balance makes it way easier to sustain a stable and 
active life.



  
 



Q: Can you take us through a day in the life of "Dave" as it relates to
 fitness. How you manage work, your fitness and nutrition on a daily 
basis.







My life is run by a series of alarms 
set on my cell phone (not kidding). I need that structure to make sure 
that I stay on time and on point with my diet, work, and general 
lifestyle







6am- wake up and hit 30 minutes of cardio



7am-  
 meal 1



8:30am - get to work



10:30am- meal 2



1:30pm- meal 3



2:30pm- head to the gym



4:30pm- meal 4



6pm- meal 5/dinner with the family/friends



9pm- meal 6



11pm- meal 7 and sleep







Q:  Can you give my readers a detailed day of what your diet/nutrition 
is like. Any foods you must have and supplements you believe in?

  
 



My diet is very strict as well as my 
supplementation. I have been fortunate enough to have two great sponsors
 in Athletic Xtreme and A1supplements who have taken care of me very 
well and help supply me with all of my supplemental diet needs! Because I
 am out of the house most of the delay I rely heavily on whey isolate 
shakes to consume adequate amounts of protein







Supplements



Athletic Xtreme- LeanFX, MassFX, HardFX, AXcell (BCAA)



AI- Glycobol



Eat the Bear- Pure Whey Isolate







Diet



Meal 1: 1/2 cup oats, 8 egg whites



Meal 2: 50g isolate shake



Meal 3: 6oz chicken, 6oz green beans, 1/2 large sweet potato



Meal 4: 50g isolate shake



Meal 5: same as 3



Meal 6: 25g isolate shake



Meal 7: 25g isolate shake with 1tbsp natural peanut butter











Q: Being a fitness professional requires your body fat levels to be low
 year round for photo shoots and such, how do you manage to keep your 
body fat levels at a manageable level to be ready to shoot?







I maintain a consistent diet, training
 and cardio schedule to maintain ~5-7% year round before dropping to ~3%
 for competition. By doing so I find that I am never rushed or pressured
 to get back into shape and avoid unhealthy living patterns







Q: What is your current weight training split like?





  
 I change up my exercises every week but my split typically follows a standard isolation style training regime





WORKOUT



Day 1: Chest



Day 2: Back



Day 3: Shoulders



Day 4: Cardio and abs only



Day 5: Arms



Day 6: Legs



Day 7: rest







Q: Can you give ABFITT readers a few important tips leading into this new year who are looking to achieve their best body ever?







When setting goals and objectives, you
 must be realistic. Losing 20lbs in a month is possible, but it is not 
maintainable and definitely not healthy. Pace yourself, do your research
 and train hard...it will pay off. Rome wasn't built in a day, and 
neither will you!!









Q: Dave anything you would like to leave us with? How can readers keep up and follow you?







I like to stay in contact with all of 
my friends/supporters as much as possible but the best way to reach me 
is definitely via social media








Instagram: @davekantrowitz








Please don't hesitate to contact me with any questions or comments you 
have, or just reach out to say hey! I appreciate all the support and 
look forward to a great year in 2013!











LIKE US "ABFITT" ON FACEBOOK


























          

        

          

        

          

        










Introducing To American Fitness Fans, Ben "The Blue Print" Noy














 Putting US Fitness competitors on notice and bringing a whole new package along with him, meet UK's Ben Noy. Ben Noy is a top international fitness model and sponsored athlete with publications and magazine covers around the world. He started through fashion/commercial/underwear modeling where he worked for all the big names. Ben is also a spokesman for two charities (Down Syndrome Association and Bowel Cancer Association), runs his own online fitness support and life coaching website and has his own clothing brand and exclusive abs and fitness DVDs!



From a young age, Ben has developed a comprehensive and valuable sporting background with success to a high level in various natural bodybuilding, marathons/athletics, football, gymnastics, swimming, tennis, and Thai boxing. His strong background has brought him to be a well-rounded, experienced and established celebrity personal trainer also renowned at the Reebok Sport Club in London, where he trains a huge range of high-end clients. Let's get to know this fitness inspiration in my exclusive one-on-one with Men's Health and Ab's of the Year 2011 Ben Noy.  





 Q:So what does the new year have in store for Ben Noy? Any upcoming contest's or new projects in the works? Any plans on working or competing in the USA?



Ben Noy:  This year I will be competing In the US and alongside bringing out a lot
 more products including more DVDs etc...As I feel I've reached my peak 
in the UK, the US is my next stop....



 Q: let's talk your personal view of living a fitness lifestyle, what does that mean to you and how do you ensure success.



Ben Noy: Preparation + opportunity + determination= Luck&Success







 Q: I had a tremendous response to a you tube video I posted of you 
talking "Ten pack abs", surprisingly the overwhelming number of inquiries
 were about your nutrition & supplementation. Can you give my 
readers a detailed day of what your diet/nutrition is like. 
 Being a fitness professional requires your body fat levels to be low 
year round for photo shoots and such, how do you manage to keep your 
body fat levels at a manageable level to be ready to shoot?



Ben Noy: My diet varies weekly, I don't tend to get much time annually to put on 
size as I don't have a off season as such due to the high demand in 
fitness shoots! So my aim, is to gain as much lean mass as possible 
whilst maintaining very low body fat! I manipulate my carbs and fats to 
feed my body and shock my system but I tend to eat the things I fancy 
but make sure I get all my nutrients





Q: What is your current weight training split like?



Ben Noy: Again, I tend to varie my training routines to keep my muscles guessing 
but generally it varies from high rep isolation to slow compound 
movements...due to keeping my nutrition in control I fuel my body more on the 
more active training days & heavy training days.



Q: Give ABFITT readers a few important tips leading into this new year who are looking to achieve their best body ever?



Ben Noy:  Knowledge is the key...its a science after all! Keep your veg high for fiber and fuel your body the most (high carb) first thing in the 
morning, pre-workout and post workout!!! The sooner you realize it's all
 in your control the quicker the results will follow...learn your body 
and the rest will follow!!!



Q: Can you give us the names of people, company's and projects you have been involved in.









Ben Noy:  PlayBoy, Aussie Bum, Diet Coke campaign, D&G & Dolce Underwear campaign, Daily Star, 69 magazine, The sun, Muscle&Fitness Magazine, Flex Magazine, Musclemania & Men's Health Magazine just to name a few of many. Also I can't Mention names due to confidentiality but I have worked with some celebs as a Pro trainer at Reebok UK.



 Q: How about some contest results.



Ben Noy: Competitions I have won.....Britain champion, European and commonwealth champion and pro card winner, Abs Uk, Abs of the year '11, Abs of the world and a few more.









Q: How can we keep up to date with Ben Noy?



 Ben Noy: General network connections



Facebook fan page www.facebook.com/bennoyofficial 



Twitter: @bennoyofficial

 Instagram: bennoyofficial



 Website: bennoy.co.uk



 YouTube channel     comingsoon:bennoyofficial







Q: Ben I understand fitness is not your only passion.









 



Ben Noy: Charities I represent (spokesman),  DSA - Down syndrome association & BCA - Bowel cancer association













    Like our FACEBOOK page ABFITT





Q:  Ben anything you would like to leave us with?














Ben Noy: Believe 
in yourself, you build your own future. Be positive and focus on one 
muscle group per work out (growth), don't spend hours @ the gym, don't 
train your jaw line by talking all the time as you need to keep your 
rests short (ripping out), stay hydrated for so many reasons and try and
 keep a diary of your food to learn what works for you...Rome wasn't 
built in a day, keep @ it peeps!!!!  Cheers, Ben Noy 



















                   








































          

        

          

        

          

        










METABOLIC SUPER SETS (H.I.G.T) STYLE!














METABOLIC SUPER SETS (H.I.G.T): At the end of 
my training week I like to do a full body workout. I superset a group of
 compound movements in a circuit fashion. I call this H.I.G.T (High 
Intensity Group Training) and started doing this in 2004.
 I was working with a helicopter company fighting wildfires in remote 
area's. Time was limited so I needed to create an effective and fast 
routine. What eventually evolved into one hell of a workout.
 
  3
 sets of each H.I.G.T group. 5-25 rep range, Each group is performed 
without rest in between exercises. Once all exercises are complete rest 
2-3 min ( more or less) then repeat until all sets are complete. Use 
weight relative to your strength and conditioning level.
 
 Round 
1: Incline push up (alternate hand positioning each set) >dumbbell 
squat press>  wide grip pull up> Alternating One arm dumbbell 
plank rows>medicine ball ab twists feet elevated off ground.
 
 Round 2: Barbell squat>bench press>dead-lift>25LB plate explosive squat jumps...hold one in each hand.
 NOTE* ( I like to use a smith machine to go (heavy low reps) if no training partner is available)
 
 Round 3: Medicine ball close grip incline push up>speed rope 1 min> one arm dumbbell snatch> Bent over barbell row!!!!
 

 This is a great workout to completely drain muscle glucose and to mix 
up your training. I usually follow this with heavy bag work. the fighter
 in me never goes away so I always incorporate my love of boxing into my
 routines.

























        

      









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