• A damn good training split
• An even better diet

That last one being the most important – without proper nutrition, your chances of seeing noticeable results comes to a standstill.

And a clean diet is harder than you think – if you think you’re on top of it, think again.

There’s too many guys out there that believe they’re doing everything right in their nutrition, and then surprised when they don’t see any results. They blame their genetics, their gym’s equipment or any other excuse they can think of when the real problem is right there in the kitchen.

This short article will run you through the critical errors most guys make when planning their diet, and why their “clean diet” is nothing more than a dirty mess.

Check this out:

#1 High in Protein – Low in Results

One of the biggest problems for modern lifters is the high protein diet. You read that right.

Despite what every protein company is telling you, having too much of this macro-nutrient is detrimental to your progress. In fact, if you’ve got a balanced diet already, chances are you don’t even need protein shakes.

We’re deadly f*cking serious. Protein shakes are killing your gains.

We’ve written more about that in our high protein article here, this is the main reason why it’s a bad idea:

An excess amount of protein is a lot for your body to process, and provokes a release of the stress hormone cortisol – this directly affects the amount of testosterone in your body.

Extra protein does nothing for your gains, or your bank balance.

#2 ‘Low Fat’ – Don’t be Fooled

‘Low Fat’ options are more often than not, one of the worst things you can pick up in the grocery store. If you’re on a cut, or lean bulking and think you’re safe with this “healthier” option think again.

For starters fat isn’t bad. If you’re getting healthy, natural fats from foods like eggs or avocados, you’re doing yourself a ton of favors. Fats are great for achieving optimum hormonal balance – particularly if you’re looking to boost testosterone levels.

The ‘low fat’ options however, are not good for testosterone, or muscle gains.

As there is little to no fat in these products, the flavor and overall “substance” of the food has to come from somewhere – and so they use sugar to plug the gaps.

Sugar is the worst food source for nutrition – it’s all calories and zero nutrients and what’s more it raises insulin levels.

High insulin levels are serious problem for 2 reasons:

• It increases your body’s overall fat storage
• Insulin interferes with testosterone levels

Raised insulin levels negatively affect your testosterone levels – without as much T, it’ll be a lot harder to grow. Make sure to get plenty of healthy fats in everyday, we’re talking almonds, avocados, macadamia and eggs.

#3 Soy – The Vegetarian’s Secret to Poor Progress

Again, on paper, soy seems like the healthier option. It’s an all natural food source that contains a good amount of protein and avoids any of the long term health risks associated with consuming meat and dairy.

However, from a hormonal perspective it’s a different story – It increases estrogen storage.

Indeed. Contrary to what the ‘healthy living’ magazines recommend, soy is a bad option gaining muscle as it’s a psytoestrogenic food.

This means it’s going to send your estrogen levels through the roof – Literally the last thing you want to do when you’re training hard, especially when guys go veggie and start using this as their entire protein source – Huge mistake.

#4 Low Calorie Sodas – The WORST

This hits hardest on dudes who think they can cheat their way through intermittent fasting with these ‘zero’ calorie beverages. Unfortunately, the only person you’re cheating in this situation is your health – and it’s all down to that cocktail of chemicals you have in a can.

The first problem is that it spikes insulin levels – even if it doesn’t have sugar. The artifical sweeteners, like aspartame make your body believe it’s getting sugar and trigger a bomb of insulin throughout your system. Like we’ve covered this ups fat storage and shoots down T-levels.

Side effects are another problem you get with diet soda, the aspartame sweetener that is typically used has been linked to headaches and nausea in multiple studies.

They have also been linked to damaging teeth, heart and bone health over long term use. If you’re looking for an easy option on your cut – this definitely isn’t it.

#5 Saying No to Carbs is like saying No to Gains!

Another pitfall of the clean diet (especially for guys trying to get shredded) is going low carb. Sure, it’s a great way to cut calories and reduce your intake, but on the whole you’re going to hold back your ability to maintain lean muscle.

This is because your body doesn’t just need protein to build muscle, it needs energy too. And having a healthy supply of carbs from good quality sources like wholegrain rice or oats are a good place to start – cookies and poptarts aren’t.

For our money, the ideal split should be somewhere around 20-30-50 – that’s Protein-Fats-Carbs respectively.

How not to F*ck Up if you’re cutting…

What you need to do:

Get a good diet going and stick with it. Work out your maintenance amount, undercut it and go from there. If you really want to kick your own ass, we suggest you do some high intensity training.

It’s literally something you can throw on to the end of your session, and the recovery process your body goes through afterwards can help burn fat for up to 24 hours.

You really don’t have to slam cardio everyday to get the results of someone who is completely ripped.

What we recommend for Shreddedness:

If you’re trying to get down to that grainy, lean look, we recommend a fat burner to get you there – and the best one we’ve come across is Instant Knockout.

We’ve even reviewed it, and found it to be f*cking awesome.

It’s great for boosting energy, increasing calories burned and suppressing your appetite. If you’re aiming for that finished fitness model look, read our review on this supp – you won’t be disappointed.

How not to F*ck Up if you’re bulking…

What you need to do:

For guys who are looking to pack on the mass, we suggest you chill the f*ck out on the protein. Like we say in point #1, this is a classic mistake and a good way to sacrifice your future progress.

Keep it balanced, don’t go overboard if you don’t need to, pick a sensible calorie surplus and stick to it.  When you get to the point where you’ve stopped growing, put a little more in each day. This is a slow race bro, rushing it will give you a gut and a complex.

What we recommend for getting Jacked:

If you’re tired of making the slowest progress imaginable in the gym, there is one thing you can do to speed up the process: Testosterone Boosters. With the best one out there definitely being TestoFuel.

This is another supp that got a glowing review from us.

Eating Clean Summary

So there you have it. 5 solid reasons why your clean diet, isn’t as clean as you thought it was.

The biggest offender here is definitely the low fat diet – healthy fats are important to testosterone levels. By stopping fats, you’re pretty much doing the same to your gains. Avocados, eggs, macadamias are all good choices to keep on track with effective results.

You also want to avoid not overdoing it on the protein, taking too much of the this macronutrient can do more harm than good to your testosterone levels.

OUR #1 TESTOSTERONE BOOSTER FOR BUILDING MUSCLE

Out of all the T-Boosters we've tried – TestoFuel is by far, the most effective for making serious gains.

It has clinically proven ingredients, generous dosages and refuses to hide any of them behind proprietary blends.

See our review right here!

OUR #1 FAT BURNER FOR GETTING ABSOLUTELY SHREDDED

Lose fat while keeping muscle

Supercharge your workouts

Suppress your appetite while dieting

Read our review right here!

The post 5 SHOCKING Reasons Why Your “Clean Diet” is actually THE WORST appeared first on Fit Chief.

We didn’t think so, and if you’re already training hard, this 10 minute read will show you how to get ripped in 3 months.

Let’s face facts. If you’re reading this you’ve probably been bulking for months, you’ve built the muscle and now you want to see it – and you don’t want to wait.

Then you’ve come to the right place.

In this brief guide we’re going to show the ropes on:

• Training – How you should be working out
• Cardio – Making it as painless as possible
• Diet – The do’s and don’ts
• Supplements – What helps and what doesn’t
• Lifestyle – Minor changes for the best results

If you give a sh*t about looking the most aesthetic you’ve ever been in your life, you need to give this article a read…

1. Intermittent Fasting – Eat/Stop/SHREDDED

This type of dieting takes planning, but it is so damn worth it.

Intermittent Fasting is one of the best things you can do for your body to see fast results and get down to that perfect state of shredded.

If you don’t know about Intermittent Fasting, that’s your first problem. Here it is in a nutshell:

Intermittent Fasting is having a time slot in your day when you eat, and fasting for the rest of the day. This means no food (or calories, for that matter – yes, that includes soda) during your fasting period. At all. 

Some guys fast for 16 hours and eat in an 8 hour window, with the more extreme fasting for 20 and getting all their calories in 4 hours.

It’s a hard one to get used to, but it can be done. You don’t need to restrict your calories here, just set up your well-balanced cutting diet to be eating within the allocated time-frame. It’s not rocket science – it’s discipline.

Why you need Intermittent Fasting:

Studies have shown that intermittent fasting is great for improving:

• Human Growth Hormone – Supersizing your gains
• Metabolism – Burning more calories
• Cutting Fat – Get ripped as sh*t
• Maintaining Muscle Mass – Leaning out while looking jacked
• Extending Lifespan – Live a healthier life

Stick to this, and you’ll get so much closer to ripped in 3 months.

2. Stop eating so much Protein – Don’t make the Classic Mistake

You know that bro that as soon as he starts dieting cuts out basically all his macros apart from protein?

Yeah, that guy’s an idiot. Not a lot of people know this, but protein shakes in general are typically a waste of money.

We’re not joking, and there’s a lot of studies to back this up. The main thing your body needs is balanced diet – good carbs, healthy fats, and the standard amount of protein.

Here’s why you shouldn’t over do it on the Protonz:

• You only need so much – After your body has it’s fill of Protein, the rest is wasted
• It damages your kidneys – The excess is hard to break down and it puts a strain on your kidneys
• It lowers testosterone – The stress on your kidneys releases the stress hormone cortisol which lowers testosterone
• You’ll slow your progress – Lower Testosterone = Less Gains = Poor Results

There’s quite a lot on this topic, and it’s worth researching. We’ve done an article on it before that’s worth checking out:

– The Dangers of Too Much Protein –

3. High Intensity Interval Training – Cardio For Guys who Hate Cardio

I know, we all hate cardio. But there’s a way that you can still get all the fat burning benefits and bust it out in around 10 minutes.

The answer: High Intensity Interval Training.

Don’t get us wrong, this method of training is definitely faster than the long slog of your usual cardio – but it’s definitely not easier, it’s actually closer to hell on earth. However, if you’re looking to get ripped in a short period of time – it’s an absolute must.

This is how you do it:

It’s essentially sprint sets. Go hard for 30 seconds, soft for another 30 – repeat for 10 – 15 minutes. For the best results use bike machine and switch between the highest setting you can push, and the lowest. You will be destroyed – as will your fat.

If you’re finding an excuse not to do HIIT, unfortunately there isn’t one – but if you’re looking for a good time to do it, we suggest putting it at the end of your workout after the hard works already finished.

This is why you need it in your session:

• Burn Fat throughout the day – Long recovery time uses calories for hours after workout
• Boosts Endurance – Increases stamina and promotes overall health
• Promotes Heart Health – Better circulation and a stronger heart
• Faster than normal – Takes up less of your workout than normal cardio

4. Lots of Reps – Serious Definition

One of the key features of being absolutely ripped is paper thin skin over muscles carved from stone – you can see every fiber and tissue, it all looks good, and its seriously attainable.

This is a combination of 2 things – low body fat, and high rep workouts. The first one will come with your cut, the second one you’ll have to put to work yourself.

This applies mainly to your isolation work, change it up to 5 sets of 15 on most of your exercises, or around that area. This will give your muscles more time under tension and recruit more muscle fibers for development, with the end result being a more finished looking muscle.

Do this for a few months, and when you shred down you’ll look bigger and nastier than ever.

5. Work Your Abs – But don’t just do sit-ups

Another classic move when guys are looking to get ripped is to spend all their time doing sit-ups… and hoping.

There’s a lot more to it than that. You need to develop the entirety of your core, and sit-ups alone aren’t going to cover the cost.

What you need is all over development – train your obliques, lower and upper abs for that full, complete six-pack look. As well as continuing to burn off your fat off – those muscles aren’t going to mean sh*t if no-one can see them.

6. Supplement Right – Get the Best Results

Now that we’ve covered the problems with protein shakes, it’s time to concentrate on what you should be using to get ‘next level ripped’: Fat Burners.

Fat burners are natural supplements designed to:

• Stimulate Fat Loss
• Increase Energy
• Suppress Appetite
• Take your cut one step further

But be warned: a lot of the ones on the market are bullshit. We did some serious digging to see which ones worked and which ones didn’t. You can see our results below:

– Our Experiment With Fat Burners –

7. Stop the Sugar – You’re not 12 anymore

One of the worse things you can keep having in your diet is sugar. Like it in your coffee in the morning? Forget it. Like hitting up candy bars as a treat? Forget it.

It’s okay if you want to look average – but if you want to be shredded you’ve got to work a sh*t load harder.

Want to know the nutrient profile in sugar? Let me show you:

Nothing. Literally all you’re getting here are calories. 

Not only will this slow down your fat burning journey, it can also cause a range of problems when it comes to your body’s balance.

Here’s just some of the issues:

• Sugar’s addictive – Releases dopamine in your brain making your body crave it
• And toxic – Studies have shown sugar negatively affects blood pressure, insulin, cholesterol and more
• Causes long term damage – May lead to Type II Diabetes and Cancer
• Lowers Testosterone – Causes insulin resistance which leads to low-t and less muscle growth

Needless to say, it’s something you definitely don’t want messing with your diet, or progress.

Get Ripped in 3 Months Summary

There you have it. 7 of the best things you can do right now to get shredded in 90 days.

Here’s a quick run down for the guys who skimmed this article:

1. Start Intermittent Fasting – Cuts fat quicker, along with a truck load of other benefits
2. Cut down on protein – Too many shakes waste money and gains
3. For Cardio do High Intensity Interval Training – Takes less time and produces more results
4. Higher Rep Range – Targets size and definition
5. Full Ab Workouts – Develop all areas, don’t just rely on sit-ups
6. Use the right supplements – Some fat burners have shown good results
7. Ditch the sugar – Slows progress and linked to various negative side effects

Want more on getting ripped?

We’ve done a lot of work on the best ways to get shredded and how to attain that super six-pack, and one of the more interesting pieces we’ve done is on how MMA Fighters and Bodybuilders stay shredded.

To learn how the big boys do it, click here to get the full scoop.

OUR #1 TESTOSTERONE BOOSTER FOR BUILDING MUSCLE

Out of all the T-Boosters we've tried – TestoFuel is by far, the most effective for making serious gains.

It has clinically proven ingredients, generous dosages and refuses to hide any of them behind proprietary blends.

See our review right here!

OUR #1 FAT BURNER FOR GETTING ABSOLUTELY SHREDDED

Lose fat while keeping muscle

Supercharge your workouts

Suppress your appetite while dieting

Read our review right here!

The post 7 Things You Can Do Right Now To Get F**king Ripped in 3 Months appeared first on Fit Chief.

But this doesn’t mean that they don’t make a difference to your gains – because they definitely do.

Unlike steroids, with a T-Booster you’re not risking any negatives side effects after you come off it.

This is down to them being made from all natural ingredients.

On the face of it natural testosterone boosters can:

• Increase Muscle Mass – Faster recovery and muscle growth
• Lower body fat – Decreases waistline and become more triangular
• Boost energy – Workout for longer
• Raised Libido – More noticeable sex drive

I know, it sounds awesome. So it must be bullshit, right?

Firstly, T-Boosters aren’t the cliched ‘magic pill’ you see on TV. Due to the over-the-top marketing of modern day supplements, the consumer went through a phase of expecting results instantly.

After realizing the product didn’t live up to the advertising. A distrust grew between the lifting community and the supplements industry, where anything released seemed more suspicious than super.

T-Boosters do work, but only when the ingredients are in check and the supplement is taken from around 4-12 weeks. It takes time for the body to adjust to the natural influences.

Secondly, the testosterone boosting process isn’t a simple process when done naturally. Multiple factors must be managed by the supplement to ensure a steady rise in testosterone levels in the body. This boils down to three key processes:

• Testosterone Production – Nutrients in good testosterone boosters help with reactions in the brain to form the building blocks of testosterone.
• Freeing Testosterone – 60% of T-Levels are bound by by Sex Hormone Binding Globulin, which reduces its anabolic potency. T-Boosters reduce SHBG and raise overall test.
• Suppressing Estrogen – This is more an issue for guys over 30 – T-Levels and are converted into Estrogen. Boosters suppress the estrogen producing enzyme allowing for more T production.

These three processes are not in every testosterone booster, and occur only in the more effective brands. So it would be wise to do your research, and a key way to identify a good one is through the ingredients.

The Top Proven Testosterone Boosting Ingredients

This is the center of a lot of controversy. When it comes to natural ingredients health celebrities like Dr Oz argue for one, while some marketing teams argue another.

Why? Money. All they want is for you to buy their product and pad their pockets.

So who do you trust? Simple. The cold hard facts.

We’ve compiled a list of the best ingredients on the market that boost T-levels and are backed by scientific evidence:

1. Vitamin D3 (Testosterone Producer)

Incorrectly labelled a vitamin, D3 is a hormone that the body synthesizes through the skin after contact with sunlight. It is responsible for regulating over 1000 processes in the body, including hormone secretion, overall growth, sexual function and bone density. These are all closely linked to testosterone.

What’s worrying is the amount of men deficient in vitamin D3 – however we have our culture to blame for that. ‘Low D’ usually comes from not getting enough natural sunlight, now as most of us work at indoor jobs, it’s hard for our bodies to synthesize enough to D.

The same goes for those living in overcast countries like the UK. Living under typically clouded skies, not many in the UK can naturally reap the benefit of normal level D.

In this study, participants took 3,334 IU of D3 every day for a year. The result was an average rise in their testosterone levels of 25.2%.

Conversely, in this study, men with the standard amount of Vitamin D3 were compared to those who were insufficient in the hormone. Those with the recommended amount of D3 were seen to have higher testosterone levels and a lower SHBG count.

Be sure to recognize that we are talking about Vitamin D3 here, not D2 or any other. D3 has been proven to have the highest form of bio-availability, D2 is made via a poor chemical process. Be careful.

2. D-Aspartic Acid (Testosterone Producer)

An amino acid that is key to boosting T-levels. DAA reacts with the brain to secrete luteinizing hormone. This is a precursor to testosterone, but also helps make growth hormone and follicle stimulating hormone.

Be aware that some companies use DAA put don’t use enough to be effective. Make sure the dosage is clearly marked and is in the 2,000 – 3,000 mg area.

In this study, 2,660 mg of DAA was taken by 23 men while 20 received a placebo over the course of 12 days. 6 days in T levels were 15% higher than the placebo group, and 42% by day 12.

3. Oyster Extract (Testosterone Producer, Estrogen Suppressant)

A natural aphrodisiac, but also effective at raising T. One of the main compounds found in oyster is zinc. Zinc has been proven to boost T levels in as little as a six week period (study).

However, Oyster also contains selenium and calcium which are also necessary to producing testosterone (study, study).

From an estrogen side of things, Oyster Extract contains omega-3 fatty acids which has been seen on a few occasions to lower estrogen rates like in this study.

Not only that but they contain a range of amino acids and vitamins which support a healthy lifestyle.

4. Asian Red Panax Ginseng (Libido Booster, Free Testosterone Promoter)

Originally used as a traditional Chinese medicine, ginseng has been to balance hormones and help with erectile dysfunction. This is through the ginseng’s ability to release nitric oxide throughout the body after absorption. The nitric oxide dilates blood vessels and increases circulation throughout the body.

Just check out this study where subjects with erectile dysfunction took 1,000mg of ginseng three times a day. In comparison to the placebo group, the ginseng subjects had reported more success with their libidos and erections than those not taking it.

When looking at Ginseng for a testosterone angle. This study shows ginseng increases spermatozoa and an increase in plasma total and free testosterone.

5. Magnesium (Promoter of Free Testosterone)

Magnesium is key in relation the body’s amount of SHBG. As Sex Hormone Binding Globulin can claim up to 60% of the body’s testosterone, it can be a real killer to your T levels. Using minerals such as magnesium however remedies the problem.

Over 300 bodily functions are controlled by magnesium. And one of those is increasing free testosterone, by reducing the effects of SHBG.

A lot of Americans don’t get enough magnesium in their diet, with the daily value being 400mg. Even if you think you are on a healthy diet you may be deficient – magnesium is found in foods like leafy greens, avacados, yogurt, dark chocolate and dried fruit.

Supplementing magnesium would be a good way to know for sure, and if you were deficient – you’ve just boosted your testosterone.

In this study magnesium increased testosterone by 24% just through combining its supplementation with intense exercise.

Whereas here magnesium was shown to inhibit Sex Hormone Binding Globulin. This stopped the SHBG from binding to the testosterone levels and improving the overall T count.

Where can I find these ingredients?

It can be hard to track down a T-Booster that contains each of these ingredients.

From what we’ve seen, there’s only a handful on the market that contains all of the above at suitable doses.

One of the first that we’ve seen is TestoFuel.

An anabolic support complex that includes 5000IUs of D3, and 2300mg of D-AA which are both essential to testosterone production. As supporting ingredients TestoFuel also has 200mg of Magnesium, 100mg of Oyster Extract (along with an additional 10mg of Zinc), 100mg of Ginseng and more.

Closely behind that, Prime Male, another T-Booster but aimed at the over 30s.

Prime Male contains things we’ve talked about like Vitamin D3 (5000IU) and D-Aspartic Acid (1600mg) which helps boost testosterone – however this is less than TestoFuel. There is however more zinc in this supplement than TestoFuel (30mg) and it still contains magnesium and red ginseng. In addition Prime Male also has an estrogen suppressant called Luteolin – a bioflavanoid proven to inhibit estrogen producing enzymes.

Lastly we have P6 Black by Cellucor, but this is a double edged sword.

This T-Booster contains DAA, Vitamin D3, Zinc and magnesium. It also contains so nootropic components as well for an added cognitive kick, however this product is majorly outdone by TestoFuel as P6 Black is underdosed in some areas and lacks the added edge of ginseng and oyster extract.

Each of these products we have reviewed individually, you can find our full report over and personal experiences over here.

Overall Conclusion

One idea that you shouldn’t take away from this article is that these are the only nutrients that can help raise testosterone.

These are just our top 5, there are still other ingredients out there which also contribute towards testosterone production.  However, there are also some ingredients out there which make no difference to testosterone levels.

The two main offenders in the industry currently are Tribulus Terrestris and Deer Antler Velvet.

Both have been touted to have strong testosterone boosting effects, yet neither have ever been shown to work in a clinical test.

When taking into account the effectiveness of these ingredients, what you really want to find is a T-Booster that contains them all.

OUR #1 TESTOSTERONE BOOSTER FOR BUILDING MUSCLE

Out of all the T-Boosters we've tried – TestoFuel is by far, the most effective for making serious gains.

It has clinically proven ingredients, generous dosages and refuses to hide any of them behind proprietary blends.

See our review right here!

OUR #1 FAT BURNER FOR GETTING ABSOLUTELY SHREDDED

Lose fat while keeping muscle

Supercharge your workouts

Suppress your appetite while dieting

Read our review right here!

The post Fit Chief’s Top 5 Testosterone Boosting Ingredients appeared first on Fit Chief.

So what do these two groups actually have in common?

Answer: They’re both ripped as f*ck.

Although their body types look pretty different – their body fat is in fact very similar. Both of them fall into a category that marks them down as some of the leanest athletes on the planet.

Whether it’s an octagon or a stage. Both of these guys look as if they’re carved out of wood.

But how do they do it? Where do these two parties meet to get that rippling physique, and more importantly… how can we take advantage of it?

There are a number of ways in which these athlete’s prepare their bodies.

High Intensity Interval Training (HIIT)

If you haven’t heard of HIIT before, it’s brutal.

Both bodybuilders and Mixed Martial Arts fighters are known to use HIIT as a quick way to drop body fat while simultaneously building up stamina. As the sessions are so short (but far more intense), compared to the regular cardio workouts, the risk of losing muscle mass drops significantly.

For those of you who that don’t know, I’ll go over the basics:

HIIT is an intense cardio workout that lasts for a few minutes at a time. Let’s say for example you’re on an exercise bike, an example of HIIT training here would be:

• 30 seconds on level 1 intensity
• 30 seconds on level 20 intensity
• 30 seconds on level 1 intensity
• 30 seconds on level 20 intensity

Repeat up to 10 minutes.

The secret behind it’s effectiveness comes from its effect on the heart. Normal cardio keeps your heart rate steady at around 60-70% of its maximum bpm. Whereas HIIT pushes the body to 90%.

This extra high heart rate causes excess post-oxygen consumption – this raises the metabolic rate significantly and in some cases for up to 24 hours.

That’s a constant fat burning state for a whole damn day.

Adding these types of exercises to your workouts in the long-run can:

• Burn Fat
• Increase Stamina
• Improve Heart Health
• Maintain muscle mass

All which is heavily encouraged in both sports.

Compound Lifts (For size OR strength!)

Although usually favoring isolation exercises when looking to develop specific muscle groups, Bodybuilders turn to compound lifts when they want to increase muscle density and add mass to an area.

Likewise MMA fighters use compound exercises, not so much for mass but more to increase the strength of a muscle group to make it more effective in a fight.

The only difference here is the rep range. Bodybuilders typically look to higher rep ranges for growth and development, while fighters use less reps in the pursuit of strength.

Compound exercises use more than one joint movement to complete the lift. A good example of this would be the bench press.

During a bench press, two joint movements are taking place: in the shoulder and the elbow – which in turn works more than one muscle group: the chest, shoulders and triceps.

Working three muscle groups rather than one boosts the amount of testosterone released from the lift. This helps create strength and mass, however, which improves most depends on how the muscle was worked.

Bodybuilders use lighter weights so they can perform a higher rep range – as the set is longer than usual, more muscle fibers are recruited as others weaken to complete it. This helps overall development and growth.

Whereas MMA fighters use heavy weights and lower rep ranges. This works the quick-twitching muscle fibers that are responsible for explosive power, this makes a more responsive central nervous system to help supply more power.

Although their methods may be different, compound lifts seem to overlap in either industry and benefit both parties.

Correct Supplementation (To stay incredibly shredded!)

One of the major challenges that face both groups of athletes is nutrition.

Only so many foods can give you the nutrients you need without inadvertently giving you the one’s you don’t – fat, carbs, sugar etc.

The answer to this obstacle is supplementation. This works around the problem of gaining unwanted fat while making lean muscle. This is typically done with products like whey protein, the muscles can grow and minimal fat gains are made.

However, if you’ve read our other article about taking too much protein, you’ll know that carbs and fats are also needed to raise muscle mass. Also that too much protein can actually damage your testosterone levels by raising the stress hormones in the body.

So there will always be some form of fat gain.

However, a supplement has been released on the market made for MMA fighters, but is also being used by bodybuilders.

This is Instant Knockout. A fat burner formulate to help fighters cut weight before a fight.

It uses all natural ingredients and helps fighters:

• Burn fat – Raising core temperature and metabolism
• Boost Energy – Natural stimulants to keep focused during low calorie diets
• Suppress Appetite – Fibrous nutrients that stop food cravings

And these guys are getting ripped taking it.

A prime example of this would be Diego Sanchez, the winner of The Ultimate Fighter Season 1. The dude has been taking this to drop from 190lbs to 145lbs, and he’s almost there.

When he first started taking Instant Knockout he dropped 25lbs in the first 5 weeks. Just watch.

Other notable fighters currently taking the fat burner include #1 Flyweight John Dodson and Chas Skelly.

We had a look at Instant Knockout and were pretty impressed how it works.

You can check out their site here: http://www.instantknockout.com/

Overall Conclusion

Despite their differences Bodybuilders and Fighters actually have quite a bit in common when it comes to getting strong and looking indestructible.

The HIIT is definitely an exercise you need to add to the end of your session to burn some killer amounts of fat. Just try not to over do it.

Whereas the compound lifts are perfect for hitting whatever goal you have in mind, whether it’s getting strong or just getting huge.

The supplements on the other hand is one you need to look into. These guys are serious about their sports, they take supplements like Instant Knockout when they can’t push it any further on their own. If you feel you’ve exhausted every option and feel you deserve those six pack abs, we strongly suggest you give IKO a try.

OUR #1 TESTOSTERONE BOOSTER FOR BUILDING MUSCLE

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The post The Secret Keeping Both Bodybuilders and MMA Fighters Shredded! appeared first on Fit Chief.

You’re looking thick, tight and solid – and that pump isn’t going away any time soon.

But you have bigger problems than showing off those swole aesthetics – maintaining them… and the clock is ticking.

I’m talking of course about the ‘Anabolic Window’.

You probably know it from when you first started lifting – told to you by a more experienced bro, and to him by another bro, and so on.

It probably covered similar points to what we’re talking about, but just to be sure – the anabolic window:

• Is 30 minutes – 1 hour after your workout
• THE time to take protein and carbs to make the most gains
• If you don’t eat within this window, the session is wasted

That’s the top view of it anyway. Now, depending on how knowledgeable your bro was about this, determined whether you got the “science” behind it. In case you didn’t though we’ll happily fill you in. The theory goes like this:

After a workout, the muscle fibers used are damaged. The glycogen they stored has been burned for the workout and is now depleted. This is where the clock starts to tick, and your body starts gearing up to enter a catabolic state (breaking down muscle for energy). To counteract this and save your gains, you must quickly ingest sugary carbs and proteins to stay in an anabolic state (turning nutrients into lean muscle/muscle protein synthesis). The time in which you have to do this is known as the anabolic window.

Makes sense, right?

Of course it did – there are a shit-ton of things that make sense that aren’t true. Scientists used to believe the Earth was flat – made sense, but not true.

That’s the beauty of conversation in the gym – the only reference or case study that a bro has to show in a gym when spouting this stuff is his gains.

We need some real science of the matter – and find out why the Anabolic Window should be right up there with raspberry ketones as a universal gym joke.

1. Do you even Glycogen?

The part about glycogen is the description is true, they do deplete after a workout. But your muscles aren’t nine year old girls who have just lost their dollies – holding their breath until you release Miss Sparkleass.  They can stand up to the heat for long ass while when it comes to glycogen. It doesn’t affect muscle growth, negatively or positively – it’s sole purpose is to give the muscle energy. Just make sure you’re topped up before your next session.

This is a good study to check out. After a workout some subjects were given carbs directly after, other were given carbs 2 hours after (past the “anabolic window”) – there was no difference in glycogen levels between either subjects after 8 hours, in total they were monitored for 24 hours and there was not difference between the two.

One was on the outside of the anabolic window, and another one wasn’t – essentially, as far as glycogen is concerned: the window is bullshit.

 2. The truth about muscle protein synthesis

Another weakness for the Anabolic Window argument: Muscle Protein Synthesis (MPS). In laymen’s terms this is the rebuilding of muscle tissue. Anabolic Window Advocates claim MPS lasts 30 minutes to an hour after training.

This is complete crap. To test this theory a study was carried out on subjects who had just  finished a gym session with the MPS rate being monitored at all times.

Remember for the anabolic window to be correct, the MPS would have elevated and then dropped within the first hour.

That was not what happened:

After the first 4 hours MPS levels were seen to have risen by 50%. At the 24 hour mark they had increased over 109% after the workout. Returning to within 14% of their original level after 36 hours.

You can read all about the study here, it’s definitely some fascinating reading.

3. The proof on protein

You could argue, that the point above was just one study. Having protein right after a session makes sense, surely it’s best to strike while the iron is hot. Why wouldn’t it be?

Well the truth is, if that’s what you want to do – feel free to keep doing it. It doesn’t make a damn bit of difference when you take it, as long it happens at some point in the day.

Take this study for instance, which looked into the use of protein before and after a workout in men. The results showed no difference between those that had it before and those that had it afterwards in terms of improvement.

Although that study support an argument against the anabolic window – some may disagree and say protein before a workout could be a way of beating the window altogether. And that is why we have prepared another study involving protein supplementation:

This study used three groups of athletes doing heavy resistance training; one group with protein before and after a workout, another with protein in the morning and evening and one on no protein whatsoever (the control group). We’ll concentrate on the first two groups.

The study took place over a period of 10 weeks. Both groups made noticeable improvements in their lifts during training – however the difference between them was insignificant. Proving again, that the anabolic window is a hoax.

4. Is muscle breakdown really a concern?

This is a major question regarding the Anabolic Window. You have just worked your muscle, and you’re not putting any fuel in to rebuild it – why shouldn’t it be breaking down?

Well to be truthful – it is. After you finish a workout your muscle protein increases… but only by a small chunk. An almost insignificant amount. It’s all here in this study that looks at both synthesis and breakdown after exercise. However, it should be pointed out that these levels can increase dramatically if you catch yourself working out while fasted. As the body has no fuel to go on.

So really, muscle breakdown is only a worry if you have no stored energy, workout, and then don’t replenish your energy levels in anyway – essentially starving yourself is the only way to ensure any real muscle breakdown.

Conclusion: the Anabolic Window is a lie?

Well, yes and no. The processes in which it works is false, and the timing of it is also false. The muscle protein synthesis levels on the other hand are totally real. The effects of which seem to last around 24 hours. However, this is easily taken advantage of by eating more than you usually do on gym days. You should already be doing this – keep that up and you’re body will do the rest.

The only place, old school anabolic window rules apply is to bros who train fasted. With no stored energy, training and waiting will raise your muscle protein breakdown significantly – risking some of what you’ve gained. However this is not a real anabolic window, this is just how bodies act when they’re starving – muscle breakdown is expected.

However for the majority, the anabolic window is nothing to worry about.

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The post 4 reasons why the Anabolic Window is 1 Big Lie appeared first on Fit Chief.

You’ve made the same mistake every day, and probably have done for years

It’s become more of a ritual now than a practicality – and it’s been holding you back this whole time.

I’m talking of course, about protein shakes and how they’ve been crippling your testosterone levels since the day you started taking them.

Is this article actually serious?

Entirely; complete with proven studies. Questions like the one above is demonstrative of how brainwashed we’ve become as lifters. We only ever hear the good things about protein, like how effective it is for building muscle and recovery after a workout.

But how much do you really know about protein? And how would you explain this study that shows high-protein diets causes lifters lower testosterone levels?

Shocking, isn’t it? Yes, in fact high-protein diets are detrimental to testosterone levels needed to build muscle – ironically defeating the purpose of buying protein in the first place.

Awesome Analogy

Think of it this way: You’re trying to construct and incredible skyscraper (muscle), and you’re going to need men (testosterone) and materials (protein).

You go out and work your ass off, marking exactly where you want this thing built (training a muscle group). You call your men over. Then you bring in their materials for the day, and it is an absolute shit-ton.

You bought so many materials that there’s have nothing left to pay your builders with. (carbs and good fats) So only a few show up. Once the work is done for the day, a lot of supplies are left over – you can’t store it for tomorrow, you have to throw it out. (pooped)

This cycle continues, sometimes for years, very little gets built and a lot of resources get scrapped. And because it’s been going on for so long, you just assume that’s the standard rate of progress for your team. You’re wrong.

What’s actually happening:

When you hit the gym testosterone is secreted throughout the body. Good stuff. However, because of years of ‘broscience bullshit’ you then pound your body full of an incredible amount of protein throughout the day.

Bad stuff?

Quite right. Most guys seem to think giving protein priority in their diets is the best way to build muscle – however, this excessive amount of protein is causing a rise in both Cortisol and SHBG – a hormone, and protein that are detrimental to testosterone, diminishing its numbers and unable to make it as effective for building muscle. See how protein raises these is proven in the study below.

Study: http://www.ncbi.nlm.nih.gov/pubmed/3573976

Hold Up, What the hell is Cortisol and SHBG?

Cortisol – The stress hormone, it governs when you wake up, but more importantly it is also involved  with tissue breakdown and fat gain processes in the body. It’s not a great thing to have a lot of, plus, to make matters worse cortisol inhibits testosterone:

Study: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470424/

SHBG – Also known as Sex Hormone Binding Globulin. SHBG is a protein in the body that binds  free testosterone in the bloodstream. After the testosterone has become bound it becomes unusable and loses all of it’s anabolic potency. SHBG increases as men get older and becomes one of the main causes of lower testosterone levels in elderly men.

Study: http://www.ncbi.nlm.nih.gov/pubmed/17895324

So, how much protein should I actually be getting?

That’s an interesting question. Normal fitness sites would have you believe that you should be taking ginormous amounts of protein to build your muscle up, that’s bullshit – but we’ll get to that.

Just look at this recommended ‘protein needs’ table from their site:

So by that reasoning, a 200lb bodybuilder should be consuming at least 200g of protein a day. Are you serious?

In a thorough scientific study at Kent State University by a Dr Peter Lemon, the optimum levels for athletes to consume protein was judged at 0.77 – 0.82g/lb.

How did he know it was the optimum level?

Protein oxidation. Because of the lower amount of protein its oxidation decreased, this allowed the protein to synthesize muscle much more effectively. Lemon compares his results to a previous study done a few years before:

Going over the optimum intake Lemon had discovered, there seemed to be no further benefit to muscle mass or strength gains.

Study: http://www.ncbi.nlm.nih.gov/pubmed/1400008

Interestingly, carbs also decrease protein oxidation (supporting study) and they’re also very useful for building muscle.

Believe it. Once your maximum protein requirement has been met, calories are everything. The above study sums it up as “energy content of the diet had the largest effect on body composition”.

By swapping over some of your protein intake to more carb-based foods, you can build muscle with less protein and strengthen your test levels in the process.

A decent percentage split for your food intake should be 50/30/20 – and that’s carbs/fats/proteins respectively.

When’s the best time to have protein?

Coming clean, the best time to have your protein shake is after a workout. There’s enough studies out there to support that fact (like this one, and this one), although similar results can be achieved with just carbs and creatine (study).

When’s the worst time to have protein?

Before a workout. Deadly serious. In a study in Finland, researchers found taking protein around 30 minutes before a workout can lead to significant decreases in serum Growth Hormone, Testosterone and even increases serum insulin.

How do I reboot my testosterone levels?

Numerous methods. Obviously the first thing is what we’ve covered in the article: Cut down on heavy protein shakes start getting your P-fix from fatty cuts of meat along with some healthy fats. Upping your carbs would also be a good idea.

Here are the top tips to lifting your testosterone levels, and recovering from protein overload.

1. Binge Drinking sends Testosterone Sinking

Unfortunately, alcohol is one of the worse things you can do for your T levels. The hops used in beer are known to be phytoestrogenic, but also the alcohol itself can lower your testosterone by promoting cortisol and SHBG.

Study: http://www.ncbi.nlm.nih.gov/pubmed/6443186
Study: http://www.ncbi.nlm.nih.gov/pubmed/11912073
Study: http://jpet.aspetjournals.org/content/202/3/676.short

2. Forget Fiber

On the corner of every cereal box, on the copy of every diet ad we see the text read: ‘High In Fibre’. It’s a common sight, but does the digestion aid really live up to the hype?

Not that we’re saying to avoid it all together, just stick to the bare minimum. Aim to get around 25g a day from vegetables such as broccoli, cabbages and other greens.

After that steer clear, generous fiber diets have been documented to lead to an increase in SHBG, and subsequently lowered T levels.

Study: http://www.ncbi.nlm.nih.gov/pubmed/8942407
Study: http://www.ingentaconnect.com/content/routledg/nc/2011/00000063/00000004/art00004

3. Consume Cholesterol

You’re often told that high cholesterol is bad cholesterol. However, if you’re a healthy male there shouldn’t be a problem adding some more to your diet.

One of the keys to the testosterone producing process are a host of cells called leydig, they’re inside your balls and they’re awesome.

Without getting too technical about the testosterone precursors that start the process – leydig cells essentially turn cholesterol into free testosterone.

More Information: https://en.wikipedia.org/wiki/Leydig_cell

4. Cut out the Caffeine

This is a curious one. Caffeine can actually raise testosterone levels when used before a gym session by up to 19% (Study, and bear in mind these guys were on 800mg of the stuff at the time) but it did increase cortisol levels by 44%.

In the long term, Cortisol lowers testosterone, and caffeine is not the way to go if you’re already suffering from higher levels of Cortisol.

5. New Nutrients

If you really want to boost your T levels, it may be worth looking into some nutrients that you don’t come across a lot of in your regular diet.

By this we mean:

• Boron – Linked Study
• Zinc – Linked Study
• D-Aspartic Acid – Linked Study 
• Vitamin D3 – Linked Study 

There are tons more. These are just some of the proven nutrients you could be supplementing to boost your T levels.

These nutrients can vary and help testosterone in different ways whether it’s:

• Aiding direct T-production
• Diminishing SHBG, and freeing testosterone
• Suppressing Estrogen

Some companies have even combined these ingredients into Testosterone Boosting supplements to raise testosterone to optimum levels via providing the body with everything it needs to produce masses of the male hormone via natural means.

These supplements can be very effective, depending on how much effort and research their company put into them. If you’re ever interested in buying one – always research the ingredients first.

Whey too much Protein Conclusion

After heavy analysis, it’s clear that over indulging in protein shakes may result in your testosterone being held back, and by extension – your gains.

We established the optimum rate for protein consumption per day in weightlifters is around 0.77 – 0.82g/lb and that surpassing this may result in little to no positive effects. The best time to consume protein is just after a workout, and definitely not just before one.

If you’re on a high protein diet, we strongly recommend you readjust your intake to allow for more healthy fats and carbs (around a 50/30/20 split – carbs/fats/proteins). This decreases protein oxidation and is more effective for muscle synthesis. It also helps keep cortisol levels down as well as SHBG counts.

There are numerous ways that you can recover your lowered testosterone such as controlling alcohol intake and using specific supplements.

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The post High Protein & Low Testosterone: Protein shakes are killing your gains! appeared first on Fit Chief.

It’s as classic as it as grammatically incorrect, but did you know the truth to these heart-warming sentiments extends far from just the confines of the gym?

It’s in our kitchens too. Your kitchen to be precise – and what you’ve been making in it.

Ain’t nobody want to move weight? More like, ain’t nobody want to cook food.

Convenience is the issue – quickly becoming the defining attribute of human culture, namely in fancy for fast-foods and restaurants convenience is the cause of improper nutrition and snail-paced gains. Usually with astounding amounts of fats and carbs with dwindling portion of poverty protein.

But don’t worry. We have you covered.

In response to this uprising of the chancy cheap eats, FitChief.com has prepared a multitude of dishes to replenish protein and reclaim lost gains.

We are going to steer that convenience into something productive instead of destructive with are brief collection of life changing recipes.

Just finished at the gym? This is your recovery fuel. Each bite packed with pure protein to push your body to grow to the next level.

So pre-heat the oven and we’ll begin:

1. Black Protein Pepper Chicken

This is some serious shit straight from South Asia. Pouring with protein and full of flavor. The leading ingredient of black pepper isn’t just cheap, it’s damned delicious, and has also been shown to help with the absorption of other nutrients.

The tools:

• A bowl
• A pan/skillet

The ingredients:

• Cubed chicken breast [1lbs]
• 1 red pepper, seeded and stripped
• Ground Black Pepper [1 Teaspoon]
• Ginger Root, peeled and finely chopped [~1 inch]
• Cloves of Garlic, peeled and minced [2]
• Light Soy Sauce [3 Tablespoons]
• White Vinegar [3 Tablespoons]
• Olive oil [2 Tablespoons]

The instructions

• Using half of the soy sauce and half of the vinegar, create a marinade for the chicken
• Add the chicken to the bowl, refrigerate for 30 minutes.
• Oil the pan on a medium to low setting.
• Introduce the ginger and garlic for thirty seconds until the garlic cooked golden
• Add the chicken for 3 minutes complete with marinade.
• Add the rest of all ingredients
• Should require approximately 10 minutes to cook through

And there you have it. Black Protein Pepper Chicken, from our mouths to your plate. It should give you more than one helping for tomorrow as well.

2. Leg Day Lamb Burger

When tackling something as mammoth as leg-day you need eat something that size as well.

And I like my leg day meals how I like your mom: Meaty, easy to do and oozing with cheese.

This is a straight up protein dish. No frills. Just flavor and flesh to give your body that release from the burden its ground arms just endured.

If this dish was simpler, it would be you.

The tools:

• A grill.

The ingredients:

• Ground lamb [1lb]
• Smoked Mozzarella [0.25lb]
• Salt and Pepper

The instructions:

• Break mozzarella up into 4 pieces
• Make lamb patties around each piece
• Add salt and pepper to taste
• Grill until firm should take just under 4 minutes for each side
• Consume

3. Chorizo and Beans

This dish is a classic lazy man gainer dish. It’s so lazy it doesn’t even have a lifting-themed title.

All the right ingredients are there, but the effort isn’t. This is the best way to guide that convenience seeking lifestyle, without the worry.

Your tools:

• A stove pot

Your Ingredients:

• Chorizo [0.5lbs]
• Cannellini Beans [4 cups]
• Chili Pepper

Your Instructions

• Take that chorizo sausage and slice it up. Bury that motherfucker deep in your pot beneath all of the beans
• Throw in the diced chili pepper, or whatever seasoning you prefer
• Heat for 10 minutes on medium
• Eat

That easy. This method is the ultimate method to encourage those gains, without the nutritional pain.

Easy Protein Meals for Dinner Conclusion

And there you have it. It really answers the age old imperative, ‘Guess who’s coming to dinner.’ as know all know the only person ‘coming’ will be you – due to the deliciousness of these cheap and easy gain erupting eats.

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The post Easy Protein Meals for Dinner appeared first on Fit Chief.

You’ve calculated your intake, lift increments and time-frame.

One problem.

You don’t have the money to pull it off.

Paying for the gym is one thing, but when it comes to buying food to support it, well, that’s a whole other level of financial hurt. Particularly if you a ‘hard gainer’.

If you want to eat above maintenance long enough to go from puny gym punk to powerful plate pusher and still have money in your bank, you need not only need to eat a lot – you also need to eat smart.

That’s why we’ve created this the ultimate good, cheap bulking foods list giving you the best choices to achieve a bulk on a budget.

Best Cheap Foods for Bulking

Most of the foods in this list can be found at your local grocery store and are relatively cheap compared to the more refined options. These are some of the most effective products with which to gain weight without breaking the bank.

Each choice made here has been selected with the bulker’s best interests in mind, using the chosen product to gain as much mass as possible whilst keeping fat gains to a minimum.

Rice: The staple-hold to any lifter’s bulking regime. Rice is one of the easiest dishes to prepare and can have up to 130 calories inside every 100g. It contains a multitude of vitamins and with it’s easily digestible properties should cause any intolerance like gluten has been known to.

Eggs: Make sure you eat the yolk. Each egg contains around 6 grams of protein and fat and can be bought dirt cheap. Each egg is valued around 75 calories.

Granola: With just a dry cup of this sweetened magic racking up to 450 calories this traditional breakfast food contains loads of calories, protein, energy and fiber. It is the perfect snack to indulge in throughout the day.

Grounded Beef: Up to 7g of protein per raw ounce, Ground Beef is a pretty solid way to pack on the pounds. The fat of this product does depend on how lean the meat is. The best way to deal with this is to always drain as much grease out as possible, this will avoid most negative fats that are inherent to the meat.

Peanut Butter: One of the cheapest ways to get in the calories, peanut butter contains 6 grams of protein with 16 grams of mono-unsaturated fats every two table spoons at a rate which is close to 200 calories. It can be coupled with most dishes or even put in a shake.

Whole Milk: With nearly 10g of protein and fat to the cup, whole milk is one of the best fluids to bulk up with and contains upwards of 140 calories.

Bananas: Hovering at around 100 calories per unit, Bananas are fantastic products for putting on weight. Packed full of potassium, fiber and vitamins, bananas help with lactic acid build up and their sugars aid recovery.

Potatoes: The average potato can hold up to 30g of carbs. They are cheap, easy to cook and will help you pack on mass fast. They are great as a pre-workout to build up energy before training.

Tuna: One of the easiest dishes to prepare for a post workout meal. Canned Tuna is full of healthy protein and various essential oils the body requires to function at optimum levels.

Oats: With each full cup containing 6 grams of fiber and up to 50 grams of carbs, Oats are a cheap way to carb-load for a solid bulk or a heavy gym session. Fast and convenient, oats can be taken with milk or dry – making them perfect for a bulk food whilst on the go.

Avocado: Did you know the standard avocado contains around 320 calories? Each one contains around 29 grams of fat, but don’t let put you off, only some of it is saturated. Word of warning though, for a low budget weight gainer it is slightly more on the expensive side than the usual options.

Whey Protein: Technically a food source, and depending where you go it can be relatively cheap. When it comes to weight gain, whey protein is a no brianer having the highest concentrated amount of protein per serving with around 25 grams per serving.

Macadamia Nuts: Bursting with natural calories, nuts are one of the most ideal foods to use when it comes to gaining weight. Macadamia nuts alone hold over 700 calories per 100g. They’re easy to carry around and fantastic for bulking. They do however, have a high fat content and cost more than most of the ingredients on this list.

Olive Oil: A rich source of mono and polyunsaturated fats. Olive oil is cheap and great when cooking and preparing other ingredients in this list, it also helps to apply it a protein shake when really wanting add on the mass.

Dark Chocolate: We’ve all heard that chocolate can be a bad thing, but when dealing with a darker blend the story changes slightly. Yes, chocolate that is richer in cocoa contains plenty of antioxidants and enzymes which are good for your mental state. Some 100g bars of darker chocolate can contain up to 500 calories, which makes them perfect as a treat when bulking.

Soybeans: Although it seems to be more associated with vegetarians than anyone, soybeans are a massively overlooked food source when it comes to bulking. Need 400 calories fast? All you need is just 100g of soybeans – and over a third of that goodness is pure protein. Containing magnesium, iron and calcium, if you do the math, pound for pound this soybeans contain more protein than red meat.

Bulking on a Budget Tips

These are some hard and fast pro-tips that are more than relevant when using good, cheap bulking foods:

1. Buy in Bulk for a Bulk

Whenever you see an offer on a bulking food you know you’ll repeatedly buy, make the most of it. Buy it and save as much money as you can, in the long run you won’t have to worry about if you can afford it later in the lead up to pay day.

2. Drink Plenty of Fluids

Consuming excess amounts of water is always a good way to gain weight on a low budget diet as it will aid the process of getting nutrients to circulate throughout the body. It will also pad you with added water weight, which should help the muscles and your strength gains.

3. Buy Only Essential Supplements

When on a budget, there’s not much you want to spend your money on. Every penny should count, don’t worry about branch chain amino acids, pre-workouts or anything of that nature. The staple-hold supplements to gaining weight on a budget are whey protein, creatine and testosterone boosters. The protein for mass, the creatine for water weight and strength goals and the testosterone booster for added muscle and reduced fat during the process.

Good, Cheap Bulking Foods Conclusion

That about covers it. There are your foods and your methods to gain weight when the odds both biologically and financially are against you. The only other sign off tip I could offer here is to schedule eating times to make sure your calorific intake is consistent.

Follow this advice and you should be pleasantly swole in no time. Just be sure to keep an eye on your cash, or cutting season may come round sooner than expected.

OUR #1 TESTOSTERONE BOOSTER FOR BUILDING MUSCLE

Out of all the T-Boosters we've tried – TestoFuel is by far, the most effective for making serious gains.

It has clinically proven ingredients, generous dosages and refuses to hide any of them behind proprietary blends.

See our review right here!

OUR #1 FAT BURNER FOR GETTING ABSOLUTELY SHREDDED

Lose fat while keeping muscle

Supercharge your workouts

Suppress your appetite while dieting

Read our review right here!

The post Good, Cheap Bulking Foods appeared first on Fit Chief.