Author Archives: Body Building Guide

Muscle Milk Weight Gain

High Protein Gainer Helps Bridge Your Nutrition Gap – And Gain Weight. Your Ideal Bodybuilder Weight Gain Solution

Even hard gainers will find themselves making progress with Muscle Milk weight gain.

With an average rating of 7.9/10 on one of the popular bodybuilding forums, Muscle Milk Gainer is a popular favorite with bodybuilders of all ages and sizes. The high protein gainer powder drink mix is a great protein supplement if you’re looking to bulk up.

Muscle Milk weight gain

So, What Exactly Is Muscle Milk Weight Gain?

Muscle Milk Gainer is a premium multi-source protein powder. It’s nutritional information label indicates that you get 32 grams of lean protein in every 4 scoops of the powder. This also provides extra calories to the tune of 650 calories per serving.

Muscle Milk isn’t only for weight gain but also supplements other vital nutrients like vitamins and minerals. It is lactose free, and so is suitable even for those who have milk allergy and can’t rely on dairy for protein requirements.

Another positive feature that many users rave about is the pleasant signature Muscle Milk taste – a welcome relief from other bland or poor-tasting protein supplements. The cookies and cream flavor appears the be the favorite of most users.

For competitive bodybuilders, there’s good news with Muscle Milk weight gain. The product has been tested for all athletic banned substances and the supplement complies with NSF International competitive sports guidelines. In other words, Muscle Milk weight gain is free from all banned substances.

Muscle Milk isn’t a standalone magic weight gain product. It nicely complements a smart bodybuilding protein diet coupled with good hydration, rest and a neatly structured workout program. Taken together, these will help you bulk up and gain muscle while enjoying a nice physique and improved recovery from exercise.

How Quick Is Muscle Milk Weight Gain?

Skinny Guy Workout Plan - Muscle Gaining Program

It varies from one person to another, but many users have reported modest gains as early as 3 months after starting use. Other weight supplements may be faster, but the effects don’t last long.

In combination with large healthy meals, one happy reviewer claims that he went from 153 to 171 pounds in just 6 weeks. The good news is that, two weeks later, he only lost 7 pounds of that weight – even while altering his eating pattern.

So Muscle Milk weight gain is a safe, recommended method of gaining weight and adding muscle mass.

Are There Problems With Muscle Milk Weight Gain?

Well, mostly minor ones. Sometimes the product won’t mix well and it may take a bit longer to prepare your protein shake. Some have found using a blender ball a good way to ensure mixing.

A short-lived gastrointestinal discomfort is reported by a few users, especially for the first few times they try out Muscle Milk weight gain. This is not unusual for any new form of dietary protein. One way to overcome this is to start with a slightly smaller dose of 2 scoops of Muscle Milk once or twice daily. If the discomfort continues, it is best to discontinue and shift to a different supplement.

A few users don’t like the idea of such a high calorie content in a protein supplement. Unless Muscle Milk weight gain is your goal, the extra calories might require you to increase your cardio frequency to maintain weight. If you want to use Muscle Milk primarily as a protein supplement, you’ll end up with higher total calories, not to mention the cost is higher than other protein supplements like whey protein.

Final Verdict – Muscle Milk Weight Gain

Skinny Guy Workout Plan - Muscle Gain Equipment

Muscle Milk helps close the nutrition gap. It boosts protein and calorie intake, helps add muscle mass and leaves you with a calorie surplus which helps add weight. Even hard gainers will find themselves making encouraging progress towards their weight gain goals.

If you’re looking to add a gainer to your diet and workout regimen, this product’s nutritional specifications might be just what the doctor ordered! It’s a good post-workout drink, which can also serve as a meal replacement if you’re in a hurry.

For all these reasons Muscle Milk weight gain is popular with 4 in 5 users who won’t go with any of the other alternatives because this works so well for them. You might want to give it a try, too.

Enjoy planning your Muscle Milk weight gain and work out to gain muscle quickly and easily!

Learn more about Renegade Strength Club from this detailed Renegade Strength Club review – click here.

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Skinny Guy Workout Plan

How I Went From a Skinny Guy Wanting To Build Muscle To ‘Fit, Strong and Muscular’ In Just 30 Days – By Following a ‘Secret’ Bodybuilding System!

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Skinny Guy Workout Plan - Renegade Strength Club Reviews


Like most skinny guys who want to build muscle, I’m a ‘hard gainer’ or ectomorph.

Y’know, I have the thin, fragile body type which seems a far cry from the muscular hulks who span the cover page of bodybuilding magazines or adorn the homepages of muscle gaining websites.

Skinny Guy Workout Plan - Bullworker ad
If you remember or can relate to this ad for an Atlas “bull worker” muscle building machine, then you’ll know exactly what I mean.

Especially this cartoon strip of a bully kicking sand in the face of a wimpy looking guy who’s at the beach with his girl. I’d see it in every comic book I read – and each time, it made me cringe!

Skinny Guy Workout Plan - Bullworker ad
An Adonis-like body always seems like a remote dream – no matter how hard I worked out or trained, no matter how many supplements I took or diets I tried.

Muscle never seems to stick on to my bones.

And then, everything magically changed… once I realized the bodybuilding mistakes I had been making, and followed a proven muscle gaining SYSTEM with this skinny guy workout plan.

This story is about exactly what I did for 30 days to put on muscle like never before and get fit, strong and heavier.

A Word of Introduction About Bodybuilding

Skinny Guy Workout Plan - Weight Lifting

Before I get started, let me bust some muscle gaining myths…

  • Bodybuilding for hardgainers is NOT EASY. In fact, if you’re an ectomorph (a.k.a. skinny guy!) like me, you’ll have to work harder and accept a lesser result than others. That’s just how it is.
  • Muscle gaining takes discipline and consistency. If you can’t (or won’t) put in the effort daily for 30 days to workout for atleast half an hour, forget about bodybuilding.
  • It isn’t magic or wishful thinking that’ll bulk you up. It’s just pumping iron, lifting weights, doing push-ups, and following a simple workout schedule. No frills and fancies. No costly gym equipment or memberships necessary.
  • What you eat matters just as much as how hard you exercise. Unless you learn what to eat and when, you can pump dumbbells or do squats till your muscles burn – and have nothing to show for it in the end.
  • Bodybuilding is as much mental as it is physical. You need the right attitude, determination and discipline to succeed at putting on more muscle. Working on your mind while you train your body is critical to success.

Ok, with those general points out of the way, let’s begin.

1. Choose Your Guide


Skinny Guy Workout Plan - Choose Muscle Gaining Program

Like you, I too have struggled to gain muscle for several years. I have tried one system after another. None of them worked.

Ok, so a few did work in the short term. But the gains quickly peaked. Beyond that point, it hardly mattered how much harder or longer I exercised. Nothing happened.

When I started following Jason Ferruggia‘s bodybuilding program, I didn’t expect anything to be different.

But it was.

By starting out explaining what a ‘hard gainer’ (ectomorph) was, and why we have so much trouble gaining muscle, Jason set the tone for HOW I would follow the exercise routine recommended in Renegade Strength Club.

And that helped stick with the skinny guy workout plan!

When you understand what’s going on with your body as you work out, and realize why each component of a bodybuilding program is important, you’re more likely to follow the advice more closely.

That’s why, with MGS 2.0, I didn’t question or hack the system. I just followed it. And that’s also the reason why it worked out so well.

You don’t necessarily have to follow Jason Ferruggia’s program. Pick any of the others, if you like. There are some nice ones reviewed here at ‘Bodybuilding Reviews‘.

Once you’ve chosen your muscle building guide, FOLLOW IT.

2. Pick Your Program


Skinny Guy Workout Plan - Muscle Gaining Program

No, it’s not the same thing as choosing your guide.

You see, most guides, trainers and fitness coaches have tailored workout routines for different kinds of people.

Some may be serious bodybuilders who plan to compete in shows. Others may just want to exercise for fitness. A few may need to bulk up for health reasons.

Each kind of bodybuilder has a different set of requirements.

And skinny guy workout programs can be designed to specifically meet those needs.

That’s why you should take the time to pick a program that’s right for you.

  • Think about why you’re working out.
  • Decide your own goals and end-points.
  • See if a program will be suitable to your physical capabilities.
  • Check if you have access to any special equipment or resources that are needed.

Then pick your bodybuilding program. Unless your proposed exercise plan is one you can get excited about and embrace wholeheartedly, trust me… you won’t stick with it for 30 days (or more).

3. Buy Your Equipment


Skinny Guy Workout Plan - Muscle Gain Equipment

Not all exercise workouts require costly or specialized equipment. But almost every muscle gaining program involves lifting weights and doing certain exercises.

You can make do with household items for most exercises. Any heavy piece of metal, like a flat iron or pipe, can serve as weights. A doorway with a horizontal frame can become your pull-up crossbar. And there’s nothing wrong with doing push-ups on the floor or using a couch or chair as an exercise strut.

But sometimes, it can be a smart investment to buy some exercise equipment.

I bought a pair of dumbbells with detachable weights of 1 kg. each. It was very reasonably priced, at around $3 per kilogram.

The advantage with buying weights is that it was comfortable to lift them, and I could make more precise adjustments as I progressed through my program and gained muscle.

One reason I liked Jason Ferruggia’s ‘Renegade Strength Club’ guide is that it offered multiple options as alternatives for a skinny guy workout plan.

If you want to do an exercise or workout, Jason suggests various ideas – buying equipment, re-purposing something around the house, or even doing an equivalent exercise without using equipment at all.

That’s nice. It lets you tailor a exercise routine to your circumstances. After all, not everyone is looking to spend a small fortune on bodybuilding!

Where to get your exercise equipment?

Skinny Guy Workout Plan - Where To Buy Muscle Gaining Equipment

The best bet is to visit a sports store near home. Most shops have expert salespeople who can guide you to making the right choice.

If that isn’t an option, you can order gym equipment online and have it delivered to your home.

Of course, if you have access (and a budget!), you could sign up for a gym membership where you’ll have a range of machines and weights to use.

4. Decide Your Workout Schedule


Skinny Guy Workout Plan

Remember what I said about discipline being most important to achieve your bodybuilding goals?

Well, it begins by setting yourself a routine which is convenient and comfortable, fits into your regular daily activity schedule. Otherwise, if you have to struggle and suffer to find time to exercise, you’ll be tempted to give up soon.

So the first thing is to decide WHEN you’re going to exercise.

There’s advantages in doing your workout early in the morning. And later in the evening. And any time in between.

In other words, it doesn’t quite matter!

Just make sure you get it done. At the same time every day. So you’ll establish a routine.

Personally, given my work day, it made more sense to exercise in the evening (around 5 p.m.). So I’ll drink a cup of coffee at five ‘o’ clock and exercise for the next 45 minutes.

Jason Ferruggia himself works out in the mornings, soon after waking up. Your preference is what matters.

Once you’ve assigned time out of your daily cycle for exercise, it’s time to formulate your skinny guy workout routine – what exercises you’ll do, how long you’ll do each one for, what sequence will you follow, and how long you’ll rest in between sets.

My Bodybuilding Skinny Guy Workout Plan


Skinny Guy Workout Plans

I promised to outline exactly what workout pattern I followed to gain muscle in 30 days following the Renegade Strength Club 2.0 program – and I will.

Here is a brief outline of my exercise regimen. If you don’t know what a particular exercise is, don’t worry. I didn’t either. And no guide will explain everything fully.

The good news is that there are countless YouTube video tutorials that explain each exercise with live demonstrations.

Just watch them for a few minutes, listen to the trainer explain the vital points to follow, and then go ahead and do the exercise.


I start my workout with a set of 6 warm-up exercises. I do each one for 8 ‘reps’ (repetitions) using a 2.5 kg dumbbell, taking short 10-30 second breaks in between.

Warming Up

  • Warm up exercise #1: Lateral dumbbell raise
  • Warm up exercise #2: Bent over lateral raise
  • Warm up exercise #3: Bent over Y-raise
  • Warm up exercise #4: Shrug
  • Warm up exercise #5: Dumbbell front raise
  • Warm up exercise #6: External rotation lying on side

This will typically take 10 to 12 minutes, after which the regular workout begins.

Renegade Strength Club Workout Exercises

  • 1. Bodyweight Prisoner Squat: 8-10 reps, 3 sets
  • 2. Bench Press: 7-8 reps, 3 sets
  • 3. Military Press: 7-8 reps, 3 sets
  • 4. Hammer Curl: 7-8 reps, 3 sets
  • 5. Inclined Dumbbell Row: 7-8 reps, 3 sets


  • Even the ‘Beginner’ workout in RSC has way more exercises than this. I adapted the routine for myself, and only do these routines. It worked well. Maybe, if I’d pushed to do the entire recommended workout, my muscle gain would have been faster (or greater)!
  • While starting out, I did only 1 set of each exercise. In a few days, as my muscles got toned and stronger, I was able to step up to two sets. A week or so later, I could manage 3 sets of each comfortably. That’s how rapid muscle gain can be.

Once again, I’ll stress this important message.

More than your workout routine and what exercises are in it, what matters is that you exercise REGULARLY. Which is why discipline is high on the list of things that define your muscle gaining success.

Even if you’re a hardgainer (ectomorph), you can gain muscle nicely by working out on a system.

5. Plan Your Bodybuilding Diet


Skinny Guy Workout Plans - Bodybuilding Diet

What you eat determines how nicely your muscles bulk up.

Too many bodybuilders work out enthusiastically – but drop the ball when it comes to eating right.

Many don’t care to inform themselves about the best bodybuilding diet and nutrition plan. Make sure that the program you follow has advice about what to eat and when.

Jason Ferruggia’s ‘Renegade Strength Club 2.0‘ comes with a detailed meal plan including instructions on how to plan, cook and eat for the best muscle gaining outcome.

Like your exercise plan itself, your diet plan will need tweaking to fit your preferences and situation.

Maybe you can’t cook and eat 6 meals a day. So you’ll have to work around that constraint. Or maybe you have food allergies that must be taken into consideration.

Some people cannot consume the necessary nutrients through food alone and will require extra supplements to make up the deficit.

Whatever it takes to get your bodybuilding diet going, you must make sure you manage it. That’s because all the effort you put into workouts will go to waste if you don’t back it up with an adequate nutrition.

Eat right, and you’ll gain muscle – fast!

6. Psyche Yourself Up


Skinny Guy Workout Plans - Get Psyched Up

If you’re not in the habit of exercising regularly, sticking to a workout plan can be the hardest thing in your life.

I faced this challenge almost daily. When the clock ticked around to 5 p.m., a strange reluctance seemed to set in. My mind started furiously seeking excuses to delay starting my workout.

Luckily, Jason Ferruggia’s ‘Renegade Strength Club has an entire section in it devoted to psyching oneself up for exercise.

It helped.

Also, my intense desire to gain muscle at least this time helped. This was going to be the skinny guy workout plan that actually works for me!

Strangely enough, the resistance was only to getting started. Almost never was I tempted to give up midway through a workout. In fact, I didn’t even cut short a routine except once (when my arm ached so badly, I did 5 reps instead of 8 in a set).

So knowing that the hardest part is to begin, I developed a ‘cheat’. I’d fool my body by pretending to ignore the clock – and then, suddenly, jump up, grab my dumbbells, and start warm up exercises.

Of course, all through the day I also kept reminding myself about the importance of my program – and reassured myself that it wasn’t in vain this time, by flexing my arms and watching those biceps pop up nicely!

It true. Nothing succeeds quite as well as success. And seeing some results show up from bodybuilding can be the best motivation to get going on your workout daily.

7. Stick With Your Skinny Guy Workout Plan


Skinny Guy Workout Plans - Stick It Out

This is the final piece of the bodybuilding success puzzle.

But it’s by no means the least important.

In fact, looking back at past attempts of failed muscle gain, I believe it’s one of the most vital aspects of bodybuilding.

Stick with your skinny guy workout plan.

It takes at least 30 days to see meaningful muscle gain.

So make a committment that you’ll stick with your workouts for at least a month.

That promise you make to yourself will be the biggest factor that determines whether or not you’ll gain muscle.

By putting these principles into practice, in just 30 days I went from ‘skinny guy’ to fit, strong and muscular.

You can do it too.

Just pick the right program, follow it with persistence, and enjoy the results.

Here’s wishing you happy muscle gains and better fitness!

So You Want To Learn How To Gain Muscle?

This is a program that is delivered online and has been developed by a fitness instructor and muscle builder named Jason Ferruggia. He has been working in the fitness industry for almost two decades and has used his knowledge of training hundreds of people to develop a program that will help you get the lean muscle mass that you have always wanted.

Try Renegade Strength Club for yourself from the official website.
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Bodybuilding Protein Diet – What Works Best To Gain Muscle

What you eat matters a lot when it comes to bodybuilding and that’s the reason why you should know all about a bodybuilding protein diet.

Your protein-rich diet is important to gaining muscle and building your physique. No matter how hard or long you workout, unless you’re eating the right kind of bodybuilding protein diet your muscle gain won’t be all that it should.

Protein intake can be in the form of food or supplements. While you have several choices to pick from, there are a few standard staples in any bodybuilding protein diet.

1. Egg Whites

Egg whites have a 60:1 protein to fat ratio making it one of the most protein-rich foods of all. What’s even better is that the protein in egg whites has a high biological value which means that it is more easily absorbed from your bodybuilding protein diet and used to build muscle mass in your body. Egg white is poor in carbohydrates and contains vitamins and minerals.

2. Turkey or Chicken

Lean white meat in the form of chicken breast or turkey is another essential in a bodybuilder’s diet. Not only are they excellent sources of dietary protein, lean meat has low concentrations of saturated and trans fat (which is unhealthy).

Bodybuilding Protein Diet - chicken breast

3. Fish

Fish is an interesting exception to the typical bodybuilding protein diet because it is rich in fat. However, the kind of fat found in fish is the healthy omega-3 fatty acids which aid in muscle building. Cold water fish like tuna, trout and salmon are the best for protein. Canned fish is an acceptable alternative.

4. Legumes

Legumes such as beans are powerful in building muscle because of a high protein content. Beans are delicious, nutritious and contain a lot of fiber which is good for your overall health. The fiber content helps regulate bowel habits and moderates the body’s insulin response that contributes to muscle growth. A cup of kidney beans provides upto 15 grams to your bodybuilding protein diet.

Bodybuilding Protein Diet -  legumes

5. Red Meat (Lean)

Another fantastic component of an ideal bodybuilding protein diet is lean ground beef or lean cuts of red meat. It’s rich in zinc, iron and Vitamin B as well as protein. Even if you’re an ectomorph (‘hard gainer’), you’ll benefit from the high calorie content of lean red meat. But don’t overdo it. Eating red meat daily can be detrimental due to its high level of saturated fat. Once a week is fine, providing much-needed variety to your bodybuilding protein diet.

6. Low Glycemic Carbohydrates

In addition to protein, the bodybuilding process requires a fair amount of carbohydrates as well. The key is to include slow-acting carbs like oatmeal and sweet potatoes to your bodybuilding protein diet. Exercise uses up glycogen stored in your muscles for energy. Replenishing these stores is vital to gain muscle mass. So eat a portion of slow-digested carbs consistently to get the best results.

7. Water

It isn’t often understood just how important water is in every bodybuilding protein diet. After all, seventy percent of your body is made of water, and that includes your muscles, bones, ligaments, and other tissues. To maintain good health and energy, hydration is important. A bodybuilding protein diet often requires drinking up to 10 liters of water every day.

Bodybuilding Protein Diet - water

8. Whey Protein

One more element in a bodybuilding protein diet plan is protein supplements like whey. When you find it hard to maintain an intake of 2.5 to 3 grams of protein per kilogram body weight, whey protein supplements can help make up the deficit and keep your muscle gain steady. In fact, many serious bodybuilders consider whey protein an essential ingredient to their bodybuilding diet.

In conclusion, if you intend to gain weight by putting on solid muscle, you can’t achieve this by eating empty calories or carbohydrate rich food. You need protein, and a lot of it. This means you must carefully choose the kind of food and supplements you’ll eat.

By including the things above in your bodybuilding protein diet, you’ll be on the right path to achieve your dream body.

17 More Protein-Rich Foods For Your Bodybuilding Protein Diet


Bodybuilding Protein Diet -  protein rich foods

  • Greek yoghurt
  • Cottage cheese
  • 2% fat milk
  • Boneless pork chops
  • Halibut
  • Octopus
  • Anchovies
  • Corned Beef
  • Dried Lentils
  • Pepperoni
  • Peanut Butter
  • Beef Jerky
  • Mixed Nuts
  • Tofu
  • Green Peas
  • Wheat Germ
  • Quinoa

Enjoy planning your ideal bodybuilding protein diet and working out to gain muscle quickly and easily!

Learn more about Renegade Strength Club from this detailed Renegade Strength Club review – click here.

Try Renegade Strength Club for yourself from the official website.
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Bodybuilding Diets : 6 Essential Muscle Building Super Foods

Bodybuilding Diets

You can not hope to build massive muscles by eating the wrong kind of foods. You may be spending hours in the gym weight training but the results won’t be good if you don’t pay attention to your bodybuilding diet.

Here we will list the essential super foods which help in muscle building:

1. Eggs

Eggs are nature’s best source of proteins. Especially egg whites. One egg white has just 50 Kilo Calories and is packed with minerals and vitamins. There are few carbohydrates in an egg. This is the purest form of protein packed with essential amino acids that are important building blocks for your muscles. The egg protein is present in a form that is readily absorbed by the body. Every bodybuilding diet should include large quantities of egg whites.

2. Chicken or Turkey

This is another important source of protein for people interested in packing in the muscles. Chicken and turkey are rich sources of lean meat and like egg are high quality protein which is well-absorbed by human body. It is low in saturated and trans fats.

Chicken and turkey breasts provide around 170 to 120 Kilo Calorie per serving. Including it as part of your bodybuilding diet will add variety to your meal plan and increase the number of options on your menu. Chicken and turkey can be eaten in a variety of ways making it easy to stick to your diet as you won’t get bored of eating the same old food everyday.

3. Fish

Fatty acids and proteins. are important in muscle building which a diet rich in fish provides in abundance. Fresh water fish and cold water fish like salmon, trout and tuna are rich in essential fatty acids like omega-3. These are also rich in proteins. Different types of fish provides different amounts of calories. Sardines provide 200 Kilo Calories per serving and salmon and tuna provide about 120 Kilo Calories per serving.

4. Beans and legumes

Vegans who wish to go in for bodybuilding have to depend on beans and legumes for their protein needs. Though these are low-quality proteins. they are excellent in terms of nutrition and delicious in various dishes. They are rich in fibre and low in calories. Even the non-vegans can include beans and legumes to avoid constipation and easy bowel movements.

5. Carbohydrates

A bodybuilding diet can not rely on just proteins. It also needs good carbohydrates. Whole grains, oatmeal and sweet potatoes are good sources of low glycemic index carbs. These carbs help fuel the muscles. Eat them before your workout to get a good boost of energy.

When you workout the body taps into glycogen present in the muscles. If you do not provide enough fuel in the form of slow-burning carbs the body breaks down the muscles for its needs. This will actually lead to muscle degeneration which is not what you want.

6. Water

is most neglected element in a body building diet. 70 percent of your body is made up of water. People think that water is needed only for the efficient functioning of the kidneys and other organs. But, water is also needed to build tissues and muscles. When you are on mission to build muscles it is absolutely essential to consume adequate quantities of water.

Learn more about Renegade Strength Club from this detailed Renegade Strength Club review – click here.

Try Renegade Strength Club for yourself from the official website.
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How To Gain Weight Fast – 10 Helpful Weight Gaining Tips

If you are skinny and lanky and wish to know how to gain weight fast, then you have come to the right place. Weight gain is as difficult as weight loss. People are skinny or fat for a reason. Those who have are skinny may have a tendency to habitually eat less than what they burn or have high metabolic rates or are always active.

A combination of the above factors may be the reason or all the reasons may be the cause for being too thin. The opposite is true for fat people.

People who want to add bulk to their frame are wrongly advised to eat foods rich in fats or sugary stuff. These foods only make you fat in an unhealthy way. You need to eat a diet that is both calorie-rich and full of nutrition. Eating protein rich diet helps in building muscles. Combining the weight-gain diet with strength training is one way to gain weight fast.

Here are 10 simple ways suggested to those wanting to know how to gain weight fast

1. Do not eat unhealthy snacks between meals. Instead concentrate on 3 big meals a day. Eat good starches like potatoes and sweet potatoes. Eating zero nutrient calorie-rich foods like chips causes the same health risks to thin person as it does to a fat person

2. Eat a diet rich in eggs, lean meats like chicken and turkey, fish, beans and legumes. Combine them with healthy portions of carbohydrates and other vegetables. Choose products that have more calories per serving size.

3. Don’t ruin your appetite just before or between the meal by drinking water or sugary drinks. Instead work-up an appetite by eating foods that make you more hungry.

4. Some calorie rich snacks that are also nutritious include peanut butter, pistachios, dry fruits, multi-grain breads, avocados, mangoes, bananas and more.

5. Dietary supplements like proteins shakes and whey drinks are popular foods recommended for those wishing to bulk up the healthy way.

6. Exercise lightly to improve your appetite and improve body tone. Strength training helps to build muscle and it also helps to make you hungry so you can eat more.

7. Calculate your weight and what weight you would need to be in the ideal range, then calculate your calorie intake based on how fast you want to gain weight. Set realistic goals. You can not gain weight in a week or two. It takes time and effort. So, be patient and build up healthy eating and exercise habits. So, you can maintain a healthy body instead of developing an unsightly paunch due to overeating.

8. Some people need to eat more than 3 times a day to gain weight. Particularly if you are doing strength training to build muscles you have to be focused on eating all the time to make up your quota of calories for the day.

9. Limit your cardio exercises as these exercises burn away excess calories severely cutting down on the calorie availability for muscle building.

10. Drink plenty of water as it is key to building new muscle mass and tissue. It also helps lubricate the different body parts and keeps it hydrated and active.

Learn more about Renegade Strength Club from this detailed Renegade Strength Club review – click here.

Try Renegade Strength Club for yourself from the official website.
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Adonis Golden Ratio Review

Adonis Ratio Review

– The True Facts About John Barban’s Best-Selling Bodybuilding Program

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This Adonis Golden Ratio review will help you decide whether or not to try it out. Body building programs that are created to help men build up muscle will contain some sort of exercise routine. The popular Adonis Golden Ratio exercise program is no different.

This program is built on a twelve-week schedule that will vary depending on how out of shape your body is from the perfectly sculpted male form. If you are very skinny or you have a lot of extra body fat, then the entire twelve weeks might even need to be extended over a longer period.

As with any program, if you are interested in the Adonis Golden Ratio Exercise program, then you must take some time to get to know the creator of the program.

Let’s talk a bit more about who John Barban is before you can understand how his program will work with your body building efforts.

John Barban is the creator and developer of the Adonis Golden Ratio exercise program. This program is a unique and revolutionary twelve-week program that guarantees that you will lose weight and therefore have a body that is muscled and toned – one that you’ll be happy to show off.

John spent his adult life learning more about the relationship between exercise and nutrition to the human body. He earned a Bachelor’s degree, as well as a Master’s, from the University of Guelph in Human Biology & Nutrition. He then went on to continue his education at the University of Florida, pursuing more graduate work as he taught Exercise Physiology.

He has worked with some of the biggest names in the nutritional supplement industry, adding to his knowledge and research of how to build up lean muscle mass and burn off fat. Using his own academic credentials and his experience in working with the best of the sports supplement companies, he came up with the idea of the Adonis Golden Ratio Exercise Program.

Adonis Golden Ratio Reviews

 What is the Adonis Golden Ratio Program?

The Adonis Golden Ratio Exercise Program is a twelve week program that works with your own personal body type, helping you to create a customized meal plan and the best exercise plans for you, in order to facilitate muscle growth and fat loss.

Studies have shown that many men are very unhappy with their bodies, and want to build up their muscle and lose fat. The important thing to keep in mind is that there is a wrong way and a right way to achieve these results.

The Adonis Golden Ratio Program is foolproof because it is backed with scientific research, as well as John Barban’s personal experiences and expertise on this subject. This makes him the best guide for your journey to losing fat and building muscle.

The basis of the Adonis Golden Ratio Exercise Program is the Adonis Index – the golden ratio of 1:1:6. The focus is both nutrition and exercise routines in order to reach this perfectly balanced ratio instead of focusing simply on getting big and bulky, which can make you end up looking quite disproportionate.

The approach of the Adonis Golden Ratio is original – the focus is more on fitness in order to achieve the perfect male body, instead of simply bulking up your muscles.

This golden ratio of Adonis is based on the god Adonis, who is said to have the most appealing proportions found in nature. The Adonis Golden Ratio Program helps you to get as close as possible to achieving this with your own body, based on your personal diet and exercise needs.

This program is perfect for those who are new to diet and exercise and want to have a perfect physique in twelve weeks, considering both fat loss and muscle growth. This program contains a step by step process that will lead you through the details of finding the right exercise and diet program that is based on your own body.

The program bears in mind that diet and exercise is not a “one-size-fits-all” program, and is based on the belief that everyone’s needs are unique.

Regardless of current activity levels, or weight/training stamina, this Adonis Golden Ratio review should help decide if the program will fit your needs. It is tailored to meet the needs of every individual in a perfectly practical and streamlined way to achieve results in a specific time period without using any chemical or synthetic drugs or other products.

Adonis Golden Ratio review

Adonis Golden Ratio Review – Pros

–> This program is perfect for everyone, no matter what their age or fitness level because it can be tailored to suit individual needs.

–> It has customized meal plans according to each individual body type and the exercise program is mapped out with specific reps ideal for each individual.

–> The Adonis Golden Ratio program is in a very easy to understand and follow approach covering exercise and nutrition.

–> It outlines those foods and exercises that should be avoided. You will find that the exercises are very versatile and challenging, and you are guaranteed that monotony will not be an issue.

–> If you’re not happy with the results after 60 days, there is a money back guarantee.

Adonis Golden Ratio Review – Drawbacks

Though this is a wonderful program, the Adonis Golden Ratio definitely is not for everyone. If you have any health problems, especially with your heart, you should discuss it with your doctor before you get started.

Additionally, it is not recommended for those under the age of 18 because of the fact that it is so challenging and contains lots of difficult training.

Should You Get The Adonis Golden Ratio Program?

If you want to build and sculpt a perfect physique, then the Adonis Golden Ratio Program is very effective. The point is to get your body as close as you can to this “golden ratio”, achieving a much more balanced physique instead of bulking up.

The closer you get to this perfect ratio, the easier it is to lose weight and build muscle more naturally.

Your body will take over and do it for you. So, if you’re looking to lose that stubborn fat and build that smooth, lean muscle that will make you much more confident about your appearance, and give your self-esteem a nice boost, this program is definitely worth trying out.

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How To Build Muscle

A lot of folk are interested in the question on how to build muscle but very few are able to get the right answers. Here we will list basic mistakes that most beginners commit.

Combination Exercises

Many budding body builders spend hours in the gym pumping iron with no noticeable results. While they are doing dozens of biceps curls others spending much less time doing strength show much more dramatic results. List out all the exercises you are currently doing and the number of reps per exercise when working on how to build muscle.

The most effective muscle building exercises are those that work more than one muscle group like squat and push ups. Isolation exercises like bicep curls should not take up more than 40 percent of your exercise schedule.

Avoid Other Sports/Activities

You may love to play soccer in your spare time or love to play basketball during lunch hour. But these activities seriously impair muscle growth. After a strenuous muscle strengthening session body needs rest and fuel in the form of good nutrition to help grow muscles. By playing extra stress on the body when it should be resting you are taking away the calories and body rebuilding time.

Avoiding Tobacco and Alcohol

Loads of bodybuilding enthusiasts smoke and consume alcohol and wonder why their muscles are not bulking up. Any how to build muscle manual will tell you that smoking introduces carbon monoxide into your system which prevents oxygen from reaching the muscles.

Muscles need oxygen to contract when working out. When starved of oxygen they are not able to work as efficiently as they should. Alcohol cover your abs with layer of fat. They lower your testosterone inhibiting muscle growth. Avoid all smoking and drinking if you hope to build muscles.

Eat Muscle Building Foods

Do not starve when trying to build muscle. Eat right after a workout session as this is the time that the body has depleted its glycogen level and is looking for food to repair and rebuild muscle tissue. If you do not supply it with food then it will start breaking down the muscles. Eggs, chicken, turkey, milk, fish, protein shakes, avocados, bananas, fresh fruits and vegetables, whole grains are some of the foods that you should include in your daily diet.

Sleep Adequately

It is during sleep that repair and rebuilding of muscle tissue takes place. You need to get 8 hours of sleep to help your body to rest and muscles to grow. So, don’t neglect that beauty sleep.

Avoid Sugary Drinks

Sugary and fizzy drinks like juices and sodas fill you system with zero nutrition calories which can not help in building muscles. Your muscles needs high quality proteins and essential fats and minerals to grow. If you keep them well-fed with quality food then you will see dramatic results. Avoid empty calories that come with sodas, colas and sweetened artificial juices.

Drink Enough Water

Drink plenty of water as it forms a key constituent of muscles and every tissue of our body. A major portion of our body is made of water. So, when building muscle you need to drink plenty to keep it replenished.

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Female Bodybuilding Workouts

Female Bodybuilding Workouts – Here is some fantastic information on training for women.

Which is the best choice for female bodybuilding workouts? The question is frequently asked by women who understand they won’t put on as much muscle mass as men, but are willing to train just as hard.

  • So what are the differences (and similarities) in female bodybuilding workouts and those for men?
  • Are there any significantly unique features to a male and female bodybuilding workout?

Let’s talk about this now.

Female Bodybuilding Workouts

For decades, women have been considered the ‘weaker sex’. The reason? Hormone levels of testosterone, which builds muscle mass, are lower in females. For this reason, many ladies are discouraged by thinking muscle building is harder.

One more difference when it comes to female bodybuilding workouts is the motivation to exercise. Many women want fit, toned bodies – but don’t like the idea of bulging with bigger muscles, like men do.

A lot has changed about bodybuilding for women since the 1960s. But female bodybuilding workouts and even contests are more about enhancing appeal rather than gaining more muscle.

Understanding these constraints or limitations, which are the best female bodybuilding workouts today?

One that’s balanced, and includes cardio exercises.

Cardio workouts are important because women put on fat more easily than men due to their higher estrogen levels. Adding cardio to their morning routine after only taking BCAA supplements makes for a great female bodybuilding workout.

Exercises in Your Female Bodybuilding Workouts


Female Bodybuilding Workout

DAY 1: Chest/Triceps

Do 2 sets of 8 to 12 reps of each of these exercises

  • Incline Dumbbell Press
  • Dips
  • Flat Barbell Bench
  • Cable Crossovers
  • Skull Crushers

DAY 2: Quads/Calves

Do 2 sets of 8 to 12 reps of each of these exercises

  • Squats
  • Seated Leg Curls
  • Walking Lunges
  • Dumbbell Deadlifts
  • Seated Leg Extensions
  • Standing Calf Raises

DAY 3: Abs/Cardio

Do 30 to 40 minutes of cardio at low intensity.

  • Exercise Ball Crunch
  • Machine Crunches
  • Hanging Leg Raise
  • Bicycle Crunch

DAY 4: Back/Biceps

Exercise for 30 to 45 minutes at low intensity.

  • Latissimus Pull Downs
  • Barbell Rows
  • Incline Dumbbell Curls
  • Preacher Curls
  • Barbell Wrist Curls

DAY 5: Deltoid/Trapezius

Do 2 sets of 8 to 12 reps of each.

  • Dumbbell Military Press
  • Dumbbell Side Lateral Raise
  • Cable Front Raise
  • Smith Machine Shrugs

DAY 6: Cardio

This day is for only low intensity cardio exercises.

DAY 7: Rest

A key component of these female bodybuilding workouts is the rest periods. You’ll get two days off from weights, which aids complete recovery to return next week for more workouts.

As you progress through these female bodybuilding workouts and gain muscle, you’ll be able to increase volume suitably. Beginners should start out slow and increase gradually to avoid strain or injury.

If you don’t carry a lot of extra fat, you may shorten the cardio exercises to 30 minutes. Don’t strain yourself just to meet the requirements of any female bodybuilding workouts, though.

Nutrition is extremely important for the best results in any female bodybuilding workouts. Your bodybuilding protein diet ensures adequate supply of raw materials for muscle growth.


What Are The Differences In Female Bodybuilding Workouts?


Women Bodybuilding Workouts

Given the differences between men and women, female bodybuilding workouts must be tailored to match their strengths and needs. The higher estrogen levels in women means they’ll quickly gain fat if they stop exercising. Also, the relatively lower testosterone levels means their anabolic phase is shorter.

So cardio is a critical component of female bodybuilding workouts. Circuit workouts and supersets are also helpful. And taking long breaks from your workout is taboo.

Another problem with female bodybuilding workouts is the effect it can have on menstruation. Sometimes, irregular cycles can be hard to cope with as a consequence of intense workouts.

A third difference when it comes to female bodybuilding workouts is the lesser emphasis on resistance training. It’s not to say that women can do away with resistance training altogether. They cannot. But the actual workout itself is adjusted for those who want to stay in shape rather than pack on muscle mass.

best female bodybuilding workout

Fat loss is often a goal for female bodybuilders, which makes cardio exercises important in any female bodybuilding workouts. Being active, doing plenty of cardio and a bit of weights makes for an ideal regimen.

Even if you cut down female bodybuilding workouts to half the volume, you’ll still boost your metabolism, gain muscle and lose weight without getting overly muscular. This achieves an appealing physique.

In the ultimate analysis what matters more than the specific female bodybuilding workouts you follow is the dedication and committment with which you stick to your exercise plan and nutrition regimen.

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Bodybuilding Diet Chart – How to Easily Keep Track of What You Eat

When you’re trying to gain muscle you should review your daily nutrition with the help of a bodybuilding diet chart. There isn’t a “perfect diet”, but a good nutrition plan has many things in common.

Fast food is bad. Candy, soda and other calorie-rich junk food should be excluded completely from your meals. Instead, boost your protein intake to repair muscle and bulk up. Eating more chicken, lean meat, tofu and tuna will enhance your body’s ability to gain muscle.

But how do you keep track? A bodybuilding diet chart is essential when you’re getting started.

Skinny Guy Workout Plan - Weight Lifting

Most people don’t eat enough fruit and vegetables. If you don’t take care to eat bran flakes or bread, you may not get enough fiber. And getting dehydrated because you don’t drink enough water has its own set of problems. A bodybuilding diet chart ensures that you won’t make any of these mistakes.

The frequency of your meals is also easy to keep count by using a bodybuilding diet chart. Dividing your daily calorie intake into multiple small meals spread out over the day will keep your blood sugar levels constant and prevent hunger craving.

Another benefit of a bodybuilding diet chart is that you’ll be able to see what types of food you eat at different times of the day. For instance, carbs are bad for you at dinner, because they’ll get processed and stored as body fat since your body doesn’t require much energy as you sleep.

Seeing from your bodybuilding diet chart exactly how your nutritional intake is distributed lets you make suitable adjustments to optimize your muscle gain.

Skinny Guy Workout Plans - Bodybuilding Diet

Calorie counting is another advantage of maintaining a bodybuilding diet chart. Your goal should be to track exactly what you eat and clean up your diet so that you only eat what’s healthy and good for your bodybuilding goals.

A good diet log is like a training log. Your bodybuilding diet chart can be maintained in paper form, or as a mobile phone app, or even a small text file on your home computer that you update regularly.

The bodybuilding diet chart chart will have columns detailing what you eat, when, and the calorie count of each item. You can keep carbs, proteins and fat separated in their own columns to help you tailor your diet. A chart helps you keep records of everything so that you’ll stay honest.

Nutritional information is readily available on food labels so that you just have to enter the data into your bodybuilding diet chart. Copy down the numbers, but also beware of a manufacturer’s ‘trick’ of listing calories for tiny serving sizes. Go by weight or quantity rather than ambiguous measures like ‘servings’ or ‘helpings’.

For non-packaged food, you can compute calorie counts by using a ready reckoner booklet for approximate values that are based on volume or weight of food consumed. It helps to sort the diet by carbs, proteins and fats.

Skinny Guy Workout Plans

A bodybuilding diet chart helps you resist binge eating since you’ll have to enter the data into your spreadsheet where it stares at you in silent accusation! Hiding away splurges encourages them to keep happening. But when you drag it into the cold light of day, it’s easier to resist temptation and stick to your healthy bodybuilding diet.

Stick to your dietary plan. Clean up your food choices. Establish new, healthy eating patterns. This is what influences how quickly and easily you gain muscle more than the exact workout you choose or the regularity with which you exercise. It is in such circumstances that a bodybuilding diet chart can be vitally important.

There will always be challenges with bulking up and achieving muscle growth. But if you follow commonsense guidelines, record data faithfully in a bodybuilding diet chart, and monitor progress diligently, there’s no reason why you shouldn’t waltz your way to your targets with ease.

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How To Gain Maximum Muscle

How to Build Muscle Through Weight Training And Diet


How to gain maximum muscle is a question every budding bodybuilder asks. When you first set out on your personal journey to build spectacular biceps and quadriceps you will have this doubt too.

It takes a combination of immense effort through disciplined strength training and a protein-rich diet to gain decent sized muscles. To develop muscles like the body-builders you have to work out every other day steadily lifting heavier weights and doing this over and over and feed your body muscle-friendly food.

The importance of weight training in muscle building cannot be over-emphasized Start with small weights. Women can start with 3 kg or 4 kg. Men can go for heavier weights.

Skinny Guy Workout Plan - Muscle Gain Equipment

So, how to gain maximum muscle? To gain muscles, experts recommend that you lift the heaviest weight that you can comfortably work with. Work out a set of exercises targeting different muscle groups. Repeat the exercise till your muscles become tired.

Progressively increase the weights to higher amounts as your muscles get comfortable with the smaller weights and do the repetitions. For building maximum bulk experts recommend that you do lesser repetitions with heavier weights.

Do the repetitions till it feels like you cannot do one more rep. It is important to complete that last rep as it is at this point that the muscle fibres breakdown. When the scars heal the muscles get stronger. After every session of working out with heavier weights your muscles will get stronger as new scar tissue is formed.

It is absolutely necessary for you to rest after a strenuous day of weight training. Any “How to gain maximum muscle” manual will tell you that for the muscles to heal and grow stronger it needs a period of resting. So, schedule your weight training session for every alternate day.

If you wish to learn How to gain maximum muscles in the short period possible then train different sets of muscles on alternate days. If you target your hand muscles on day 1, 3 and 5, then train leg muscles on day 2,4 and 6.

Warm up is crucial before strength training. This prevents injuries to cold muscles. Do the sets with correct form and posture to target the right muscles. Always engage your ab muscles for maximum impact. Breathing and completing the motion in full is important to gain full benefit of the training.

Bodybuilding Protein Diet - protein rich foods

Diet is equally important. You can not starve and hope to build muscles.

Dieticians recommend high protein and carbohydrate diet to gain maximum muscle. Experts also suggest consuming a protein shake soon after your exercise session.

After you finish weight training the body is looking for essential building blocks to heal itself. If enough nutrition is not supplied on time, then body starts breaking the muscle down to feed it’s needs. This will be detrimental to your muscle building quest.

If you are serious about building maximum muscles it is recommended that you avoid cardio work-outs.

Aerobics and other forms of non-strength training exercises will burn away the calories needed to build muscles. Your body will not be able to bulk up as the calories are used up during other types of work-outs. These are some simple do and don’ts that every expert recommends if you what to know how to gain maximum muscle.

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