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I’ve been doing 5/3/1 Boring But Big variation 1 for a few weeks so far and wanted to give my impressions and thoughts. Coming from GZCLP program that I’ve run probably close to 6 months or longer before feeling the burn of LP limits ( at least in my opinion). Both GZCLP and 5/3/1 are...

I’ve been doing 5/3/1 Boring But Big variation 1 for a few weeks so far and wanted to give my impressions and thoughts. Coming from GZCLP program that I’ve run probably close to 6 months or longer before feeling the burn of LP limits ( at least in my opinion). Both GZCLP and 5/3/1 are good programs in what they are designed to do. GZCLP is probably my favorite workout program still because of the rep setup when reaching failure and also the customization options allowing you to tailor the workout to strengthen your weak areas. I wanted to switch to 5/3/1 because I felt I couldn’t progress 5lbs weekly on my lifts anymore. I had reached the 10×1 failure twice and reset on GZCLP and at that point, most users as well recommend switching off to an intermediate program. A lot of it boils down to if you’re constantly in a calorie surplus as well.

So far with 5/3/1 Boring But Big, here are some of the things I enjoy about it:

• Workouts are quicker ( I was working out 1hr 40mins, 4x a week. Now I workout 1hr 15min, so I saved about 30mins)
• Massive pump on primary compound lift days ( Noticing new veins in shoulders on overhead press day example) 
• Simple workout and it works
• You will learn the meaning of dread doing 5×10 deadlifts or 5×10 squats… not easy

There are a few concerns I have so far on the program compared to me doing GZCLP. I don’t feel as full all the time and that might be due to an actual lower amount of volume that I was used to. On my app, I use to track I was doing around 10,000lb volume in a full workout sometimes up to 13k. Now I’m doing 8-10k and sometimes with lighter weights. Still, though I don’t want to get obsessed with the numbers. I have to judge things with how I feel in the mirror and if my strength stays the same. So far my strength is about the same levels if not a little bit higher actually in deadlift strength. So I think I will give this about 3 months until October to judge how it worked for me. I’ve attached some workout videos you can see below for some visual reference in the type of exercises you do. I would check out the Reddit page or official 5/3/1 website if you want the full program and guide. 

I recently bought a whey product supplement from Target and wanted to give my impressions on it. It’s a basic whey concentrate with a little bit of whey isolate. The calories are 50 more than typical whey proteins. 170 calories per scoop vs usually 110-130 calories. Either way it was kind of expensive in my...

I recently bought a whey product supplement from Target and wanted to give my impressions on it. It’s a basic whey concentrate with a little bit of whey isolate. The calories are 50 more than typical whey proteins. 170 calories per scoop vs usually 110-130 calories. Either way it was kind of expensive in my area for just a 2lb tub at target was $21.39 if I remember right. Which clocks in over $1 per serving! The container only said 21 servings. While not my first choice this product will do the job in helping me reach daily protein goals until I get some new product in from either amazon or bodybuilding.com.

Lately I’ve tried the Signature Whey from bodybuilding.com and it was good flavor ( actually tested better than target brand) also cheaper and more servings. Win win overall. If you’re in need of some whey protein while at the grocery store then this does the job at least for 3 weeks until you can get something better. Here is my YouTube Video review below if you’d like to watch that.

In the current reality we live in, food is easy to get in most cases if you have the luxury to live in a well developed country. As time has gone on I’ve noticed many people using food as their coping ways during stressful times and life experiences. It’s interesting how food is something we...

In the current reality we live in, food is easy to get in most cases if you have the luxury to live in a well developed country. As time has gone on I’ve noticed many people using food as their coping ways during stressful times and life experiences. It’s interesting how food is something we can’t live without and yet people overindulge or eat things that have no value to their body. Ice cream is fun at the moment but is eating a whole pint in one sitting leading to the strongest “you”? In most cases no.

My relationship with food was always out of necessity. Even when I was a young kid and teenager I only ate the minimum amount needed and usually, it was either fast food, subway, Doritos and brisk tea to drink was my personal favorite. As a result of doing that for years and being a chronic “under-eater”, I suffered by being stuck in a limited physical body. The pendulum can easily swing the other way as well if people over-eat and that is how you get into my 600lb life tv show episodes ( which I enjoy watching it is very interesting!). Those invidiuals eat as well but instead of not eating enough food, they eat 4-5x the normal amount needed each day.

At some point in life, you realize that to live your best life and be your best self you need to fuel your body with nutritious things. As I started doing that and eating enough food I started to see things and food differently. Almost like Neo in the Matrix, I saw the food as numbers and code, “How many calories does this sandwich have?”. I started to track my food every day on the myfitnesspal app and consistently eat around 2500-2800 calories a day. While the average sedentary male needs only 2000 calories per day, that would be someone who doesn’t want to grow stronger or exercise. I still need to push myself towards 2900-3100 calories but its a bit harder if you don’t eat fast food much.

With that being said, my relationship with food is purely from a numbers perspective. I know exactly how many calories my body needs for the results I want. I know what types of food I need to eat and which I need to avoid ( heavy saturated fat foods, high salt foods, etc). So for me, my relationship with food never really changed from an emotional point back when I was a kid. It simply evolved into a better tool for my life and future. Sure I still enjoy the occasional drink, the taco bells, and yummy fast food but balance is key. With all things, I balance out the food I will eat for that day and make sure it works out in the end. If I eat 5 tacos from Taco Bell my calories shoot way up but so does my fat, my protein is still lacking a bit for a daily total. In that case, I can supplement with tuna, protein shakes, chicken, or any pure protein source.

In the end, as that saying goes ” You are what you eat” is very true. I consistently eat to support an aesthetic and strong body. When I have a heavy squat day, I know I need to have more calories and carb up more. Over time it becomes second nature to track your calories and makes it very helpful in the long run as a great habit to build.

Source What is biohacking, you might ask? Well, it’s a DIY way to make changes in your lifestyle for improved health and wellness. These changes are usually small and incremental, which means you can start incorporating them right now! One way to ease this process is by using biohacking supplements, and here are the most...

Source

What is biohacking, you might ask? Well, it’s a DIY way to make changes in your lifestyle for improved health and wellness. These changes are usually small and incremental, which means you can start incorporating them right now! One way to ease this process is by using biohacking supplements, and here are the most important ones you should be taking right now. (Before you get too excited, be sure to chat with your doctor about which ones work best with your lifestyle!)

1. Increase Focus

For improving your mental health, try taking biohacking supplements such as Bacopa Monnieri or Caffeine with Theanine. Bacopa Monnieri is a traditionally used plant in Indian medicine, which helps to improve memory and anxiety. L-Theanine is extracted from tea plants and can improve cognitive function. As a bonus, it can also help reduce mental fatigue and stress. Try taking Caffeine with Theanine in the morning about 30 minutes before you begin your day. This way, you can see its effects as your daily routine progresses.

2. Have a Healthy Heart 

Carnitine, specifically L-Carnitine, is a naturally occurring amino acid that your body produces. Taking this biohacking supplement can help improve your heart’s functions and reduce or relieve symptoms of congestive heart failure and myocarditis. Grapeseed is another biohacking supplement you can take to improve blood flow, lower blood pressure, and oxidative damage.

3. Lose Fat

If you are trying to lose weight, but need extra help, try taking fiber supplements. Fiber is filling and can reduce pesky cravings. Fiber supplements can also help you normalize bowel movements, lower cholesterol levels, and help you live longer. Yohimbine is another biohacking supplement that can help you lose fat as well by increasing your adrenaline.

4. Gain Strength!

To gain muscle and strength, try taking protein supplements. Protein can help your muscles grow back stronger than before. If protein supplements aren’t your favorite, try including protein powder foods such as pancakes, or drinks such as milkshakes. Additionally, carbohydrate supplements can promote muscle gain and improve athletic performance.

5. Stay Immune

Staying immune to sickness is so important, especially now, so try taking Vitamin C supplements to support your immune system. Vitamin C supplements work best as a prevention tool against sickness, so start taking this, like now! N-Acetyl Cysteine (NAC) is another biohacking supplement that can relieve symptoms of respiratory conditions such as bronchitis and improve immunity.

These are some areas that biohacking supplements can help you improve in, and transform your body and mind! If you don’t like taking supplements orally, you can try IV treatments, which deliver nutrients to your body quickly and conveniently. IV drips bypass your digestive tract and carry vitamins and minerals directly to your bloodstream, making biohacking supplements no hard pill to swallow…literally.

This article was originally published at iveeapp.com.

Covid-19 Workout Blaster: If you’ve been stuck inside for a while and looking to gain some new muscle or strength. I’ve created a simple and easy circuit to follow that if done consistently will be much better than doing nothing at all. So why not give this Covid-19 Workout Blaster your best effort so we...

Covid-19 Workout Blaster: If you’ve been stuck inside for a while and looking to gain some new muscle or strength. I’ve created a simple and easy circuit to follow that if done consistently will be much better than doing nothing at all. So why not give this Covid-19 Workout Blaster your best effort so we can stay as healthy as possible. Let’s get rid of this covid-19! By doing your part to stay healthy and ready.

At home workout blaster:

Warm up with 2-5 minutes of full body stretching and 15 jumping jacks

Workout Routine: Covid-19 Workout Blaster
Difficulty level: Beginner -> Intermediate 

Circuit 1:

1. 15  regular push ups (go to knees when you get tired)
2. 15 air squats
3. 15 crunches

Circuit 2:

1. 15 close grip push ups
2. 15 side to side lunges
3. 15 russian twists

Circuit 3:

1. 15 diamond push ups
2. 15 reverse lunges followed by donkey calf raises (use wall/chair for stability)
3. 15 hip thrusts
4. Side plank/balance pose (use arm or wrist on forearm ) hold for 30 seconds each side
5. Child pose (hold 45 seconds)

Repeat this 2-3 times depending on how you feel. As you do this more and more it will get harder you might not be able to do 15 reps and thats Ok! The goal is 15 +reps but just do what you can and then go to the next movement when your form starts breaking down a lot. Don’t push yourself to exhaustion if you’re only on the first set otherwise you will run out of steam very quickly in circuit 3. You’ll get a good burn in your chest/triceps/quads/calves and abs. Overall a simple but effective full body workout with no equipment that you can modify from easy to advanced by repeating the 3 part circuit multiple times. Go through circuit 1/2/3 before starting over. 

How strong will this get you? Well this is a starting point to get you used to moving your body in new ways. As always consult with your physician/doctor before trying any advice you read online. With that being said if you do something like this 3-4x a week in a fashion of (A/rest/B/rest/A/B/rest ) 4x a week and try to push yourself further each time. You’ll get some decent initial gains and it will help you go further. This Covid-19 Workout Blaster is a good start towards the road of getting fit. Remember this is for someone who has no equipment and just a floor to workout on basically. 

I’ll be making some more posts in the future talking about other types of home workouts you can do. As you know I’ve been working out from for a while now. I started with just dumbbells and P90X workout DVDs and now we’ve eventually gotten to the point where we have a several thousand dollar equipment home gym setup. It’s taken years of dedication but it brings me great joy in being able to workout any time I want. So I encourage you to start with this at home simple workout circuit.

As time goes and you get more equipment then you can modify your workouts to facilitate your needs. I would recommend to start with a pull up bar that goes over the door frame. My first pull up bar was the Iron Gym Xtreme. It’s probably still around and very popular. I have it lying around somewhere in my closets. After that you’ll work towards getting some dumbbells that go up to 5-52lbs . That will give you a good foundation to develop a base level of strength from dumbbell home workouts.

Covid-19 Workout Blaster

More workout tips and suggestions coming soon! 

Want to read more great information – Check out this !

I was recently asked on Instagram how I can help someone that is starting a new night shift schedule after this quarantine ends from coronavirus. While I personally haven’t had to work an extended night shift schedule, it did give me the idea of some tips I wanted to share with the person who asked....

I was recently asked on Instagram how I can help someone that is starting a new night shift schedule after this quarantine ends from coronavirus. While I personally haven’t had to work an extended night shift schedule, it did give me the idea of some tips I wanted to share with the person who asked. So I decided to make a PowerPoint presentation YouTube video. I’ve attached it below for you to watch if you prefer that method. Here I’ll list the 5 tips *in my personal opinion* on how to keep your muscle gains or maybe even get new muscle on a night shift schedule.

5 Tips to Keep Muscle Gains on a Night Shift Schedule

1. Learn the new schedule – (learn all you need to do before the new schedule starts and prepare).
2. Prepare in advance – Ties in with #1 but also means all your daily activities,clothes, and food are prepared in advance.
3. The Workouts – Pick a good program that will have the hardest workout days on your “rest” days from the job. If you are on your feet a lot during work, you will DREAD coming home or going to the gym to do a 1-2hr squat day… plan accordingly.
4. Nutrition – Track your calories on MyFitnessPal and get meal prep containers. Cook 5-7 days in advance if you can!
5. Leisure Time – Take time to relax, talk to friends, play games you enjoy or other fun activities. It’s fun to be a hardcore machine all the time but if you don’t balance things properly you will become burned out!

This is a quick breakdown of the 5 tips on how to keep muscle gains during a night shift schedule. If you want to know more indepth I recommend watching the youtube video below!

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