Category Archives for "Nutrition"

Do Nitric Oxide Supplements Work?

Nitric Oxide is a gas formed in the body by the breakdown of L-Arginine to L-Citrulline through an enzyme group called Nitric Oxide Synthase (NOS). Although NO2 is used for many purposes, it’s ability to increase blood flow will be discussed in this article.

In general supplement companies claim that NO2 supplements can:

  • Increase recovery post workout
  • Increase resistance to muscular fatigue
  • Increase muscular work output

These three claims are largely based on the assumption that an increase in blood flow to muscle tissue will enable users to experience the claims that supplement companies put forward.

Obviously there are many other variable factors that can influence your muscle mass growth and strength gains, for example your general diet and training.

So the claim is that if your diet and training are in place, taking a NO2 supplement will enable your body to build more muscle mass that the same diet and training regime without the nitric oxide supplementation.

There is absolutely no doubt that NO2 supplements increase blood flow. Just ask anyone how has taken a nitric oxide supplement and they will tell you blood flow is substantially increased.

But does this blood flow actually produce the results that are claimed?

Or is it mostly a mental advantage from feeling the pump!


Vasodilation is the process of a relaxation of blood vessels, allowing them to carry more blood to and from working muscle tissue.

In short, it’s widening of blood vessels!

Vasodilation (to high levels) is triggered by the onset of exercise as the need for oxygen and nutrients is heightened during this time.

The process of vasodilation is highly influenced by nitric oxide.

High levels of nitric oxide aid in the conversion of an enzyme (GTP) into another (cGMP) which serves as an important messenger to, amongst others, the relaxation of smooth vascular muscle in order to create vasodilatory effects. Therefore, if levels of nitric oxide are inhibited vasodilation may not occur to the extent that allows maximal performance.

What the heck does that mean?

In essence, vasodilation occurs when high levels of nutrients need to be transferred into muscles for energy production, which results in better performance and growth!

Vasodilation itself is highly influenced, and limited by the amount of NO2 that is available as it has been observed that a limited production of nitric oxide can lead to vasoconstriction.

It can be suggested therefore that if we can enable the body to produce ample amounts of nitric oxide, proper levels of vasodilation can occur, enabling the body to transport ample amounts of nutrients to working muscle for maximal power output.

Or that NO2 helps our body to absorb more nutrients from the foods we eat which = MORE GROWH!

What Should Be Supplemented To Increase NO2 Levels?

Most ‘NO2’ supplements on the market currently use ingredients such as

  • L-Arginine
  • Arginine-alpha-ketoglutarate
  • L-Citrulline
  • Citrulline Malate

As nitric oxide is produced by the conversion of l-arginine it can be supposed that supplementing with l-arginine will have an effect on NO levels. However the evidence as yet shows no correlation between oral arginine supplementation and nitric oxide levels.

Unfortunately l-arginine concentration does not directly affect the rate of nitric oxide production.

Citrulline, the amino acid that l-arginine is converted into in the NO2 conversion process has actually be shown to have a greater effect of nitric oxide levels with oral supplementation. However these amino acids alone do not seem to have a direct effect on nitric oxide levels.



Insulin is an incredibly important hormone that allows nutrients, including glucose to be transported to muscle cells and has been shown to be a regulator in vasodilation and blood flow.

It is important to discuss insulin levels as it has been studied that the effects of insulin on vasodilation are dependent on insulin sensitivity i.e. how much insulin can be released when carbohydrates are ingested.

These studies have concluded that nitric oxide production by insulin can decrease in people that are insulin ‘resistant’ rather than people that are sensitive to the effects of insulin release.

It can be extrapolated that a heightening in insulin levels can produce hyper vasodilation and in fact, this has been shown in resulting studies.

How Can Insulin Be Raised To Spark Vasodilation?

In fact the products mentioned earlier that are used in many nitric oxide products do increase insulin sensitivity in the body, therefore they do increase vasodilation but through heightened levels of insulin rather than a direct effect on l-arginine conversion.

How Are NO2 Supplements Best Supplemented?

Insulin has a linear relationship with the ingestion of carbohydrates; if large amounts of carbohydrates are eaten larger amounts of insulin are released.

Therefore many powdered NO2 supplements will combine their ingredients with simple fast acting carbohydrates such as dextrose in order to increase vasodilation and ‘the pump’.

These carbohydrates are shuttled to muscle literally forcing the carbohydrate into the cells and filling them up like a balloon creating a larger muscle mass.

Powdered products are usually taken pre-workout only as supplementation of simple sugars is not recommended at any other time.

Nitric oxide pills do not contain the sugars and will produce a slower effect on vasodilation by increasing your insulin sensitivity. Therefore carbohydrate ingestion is recommended around your workout to allow for the greatest chance of vasodilation trough insulin use.


The Claims

Earlier the three most common claims of the supplement companies were mentioned and in general it can be concluded that NO2 supplements can produce those results (obviously there are other factors that can influence this). If vasodilation occurs with an increased insulin response from supplementation of NO2 products it can enable users to gain better results from supplementation.


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Fastest Way to Get a Six Pack Abs

With summer upon us many men want good abs and would like to know what is the fastest way to get a six pack.

Whether it’s to get back in shape, impress that hot girl you’ve been after, or be the ultimate icon on your summer beach holiday, nothing oozes masculinity and aesthetic beauty quite like a rock-hard chiseled six pack.

Getting a six pack is one of the ultimate fitness symbols as it shows dedication in all aspects of your training. Weight lifting on its own may get you big arms, but it’s not the fastest way to get a six pack, so you’ll need a different approach if you want to get chiseled bullet-proof abs.

What’s great about good abs is that you don’t have to be a huge bodybuilder to get it –

look at Bruce Lee…he was a small guy by bodybuilding standards, but he had abs like marble.

You can too.

Click Here For The Fastest Way To Six Pack Abs You’ll Ever Find!

By getting a six pack, you’ll not only look like an Adonis, but you’ll feel the benefit in so many ways, because your abdominals support your torso. By training your six pack you’ll improve your posture, standing straighter and thus taking more pressure off your back muscles, thereby preventing future injuries and back problems later in life.

So let’s get started…here are 3 tips on the fastest way to get a six pack.

Fastest Way To Get Good Abs – Tip No 1 Change To A Flat Abs Diet

The first and most important thing to do if you’re looking for the best way to get a good abs is to change your diet and burn that excess fat right off.

Click Here for the diet I use and recommend to all my clients and friends

The importance of this step is often overlooked and so ultimately leads to frustration and failure.

It doesn’t matter how many crunches you do or how many hours you spend busting your butt in the gym, if you’re eating junk or not focusing on shredding your excess belly fat, you’ll never get the six pack that turns heads.

You can have the best and hardest abs in the world, but if they’re covered in a layer of fat, there ain’t nobody that’s gonna see them.

So tip number 1 is eat right, and control your calories and follow a flat abs diet. You should be looking to create a caloric deficit, where you take on less calories than you burn.

Food choices are really important here as you want to feed the machine that is your body, but you want to give it the right fuel, in the form of slow-release energy-rich foods like oatmeal, green fibrous vegetables, and plenty of lean proteins like chicken breast and good quality organic free-range beef.

Get Good Abs Fast – Tip No 2 Use The Best Abs Exercises For Six Pack

The second thing you have to do if you’re looking for the fastest way to get a six pack is to exercise your abdominals.

A solid exercise program including weight training will be important here. Even when you’re exercising another part of your body, focus on keeping your abs tight as you’ll get an extra training boost from this.

An example is while doing the chest press exercise…if you keep your abs tight  throughout the exercise, you’ll avoid the possibility of injury, tighten your abs, and improve your technique on the exercise.

For Fast Results Learn The Best Exercises Here

  • Crunches are an all-time fave to get a six pack (try to avoid using an ab roller as they’re not as effective as doing it manually). Do many variations, feet on floor, feet raised etc.
  • Push-ups and other bodyweight exercises like squat thrusts are some of the simplest and most underused exercises, but equally fantastic ways to get a six pack fast. Much like the example with weight training, by focusing on keeping your ab area tight while doing push ups you’ll supercharge the exercise and get more benefit on your way to a six pack.

good abs

Fastest Way To Get A Six Pack – Tip No 3 (Cut) Burn fat with Cardio

So, you’ve watched what you eat and cut out excess fat, you’ve been working your ab area, so now is the time to reveal all! It’s fat burning time!

Cardio exercise is the best way to burn off the excess fat on your body, and reveal the amazing six pack underneath. This is where the pros get the “cut” look that is so impressive.

Have you ever seen those skinny guys who don’t work out, don’t have any muscle but have a six pack? Well, it’s ‘cos they have low body fat. Cardio will help you do that, but with your better diet and exercise routines you’ll blow those guys out of the water!

Obviously running, cycling, swimming, and high intensity sports like basketball, tennis and soccer that rely on short quick sprints are top of the list as cardio exercises.

But the key to all of them is reaching what is your “fat burning zone”. This is the point at which your body seriously begins to burn the stored fat reserves and reveal your super six pack.

The Karvonen formula is used to work out your own personal fat burning zone, based on heart rate, age etc. Most gym equipment will show you the heart-rate etc, you should be aiming for to achieve your optimum fat-burning zone, but working it out on your own will come in handy. There are many Karvonen calculators on the internet that are free to use.


There you have it the there best tips to get good abs fast and easy. If you need more info that will help you get a six pack fast then check out my partners website.


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What Are The 3 Best Supplements For Building Muscles?

How do supplements for building muscles work?

To answer this question, you first have to learn how the process of building muscle mass goes.

The process of body building seems easy. All you have to do is lift weights, eat the right nutrition and take the best muscle building supplements, right?

There comes a time when you’ll hit a plateau, but you can snap out of it with the help of supplements, too. So how do your muscles work and how do supplements boost their growth?

There are 2 forms of muscle fibers in your body, namely:

  • Type 1 muscle fibers, a.k.a. slow twitch muscle fibers
  • Type 2 muscle fibers, a.k.a. fast twitch muscle fibers

Type 1 muscle fibers are in-charge when you perform endurance exercises, while type 2 muscle fibers are large muscle fibers that help with your muscular strength and size when you’re strength training.

Your muscles grow if you damage your type 2 fibers through weight lifting and applying enough tension to activate your satellite cells.

These cells are located on top of your muscles and they aid in growing, maintaining and repairing your muscles. Doing heavy lifting activates your satellite cells.

When you lift heavy weights, micro tears form in your muscular fibers which then results to the production of satellite cells where they proceed to damaged areas in your muscles. Satellite cells utilize protein substances from your nutrition storehouse to strengthen and thicken your muscles.

That’s how you grow buff and beefy.

Supplements for building muscles have been developed by scientists to enhance this muscle growth process. These supplements work on your energy, hormonal and nutritional systems for faster bodybuilding. What are the 3 best supplements for building muscles?

Hormonal supplements

The 2 types of these supplements for building muscles are testosterone boosters and growth hormones. Testosterone is a naturally-occurring hormone in the body and it helps in improving muscle-protein synthesis.

What testosterone boosters do is increase your testosterone levels because its production may be hampered by certain factors.

Growth hormone supplements, on the other hand increase your body production of growth hormones so that you’ll build muscles. Aging and high training loads diminish your GH production that’s why you need a boost through supplements.

Energy supplements

The most effective energy supplements for muscle building are caffeine and creatine. You have to be wary because some energy supplements induce weight loss which may go against you muscle building gains. You therefore have to stick to caffeine and creatine energy supplements for building muscles.

Caffeine is the pick-me-up substance in your coffee. It blocks the brain chemicals that encourage sleep. When you take caffeine supplements, you’ll have faster heart beat, your airways open and blood flow to your muscles increase.

Caffeine supplements improve your muscle building workouts. Take it before strength training and you’ll do more reps. It enhances your overall strength. Training harder becomes more possible with the help of caffeine supplements.

Meanwhile, creatine supplements boosts your amino acids supply. It’s easier to do a few extra reps with the oomph provided by creatine, thereby helping you to grow stronger and bigger. Your muscle cells become hydrated and in turn hastens muscle recovery and growth.

Nutritional supplements for muscle recovery

These supplements are taken to augment your diet. You can’t supplement your way to good nutrition alone. Supplements have to go with a healthy diet.

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Gain 1-Inch on Your Arms in Thirty Days

Just recently, a man who was very well acquainted with Vince Gironda contacted me. He told me some stories about the old “Iron Guru” I had not heard before. It got me thinking about Vince.

Back when I first started bodybuilding I bought all of Vince’s courses. I read every article he wrote for MuscleMag International, too. That cantankerous old guy was way ahead of his time!

He really knew all the secrets to building a great physique fast!!

Here’s one of Vince’s secrets that very few people have ever heard about…

I’m almost reluctant to share this secret with you.

It is so simple and easy I’m afraid you might blow it off as a bunch of BS.

But trust me… it really works!

Vince was a believer that in order to grow, you need to keep your body in a “positive nitrogen balance.” This means protein (the only nutrient that contains nitrogen) should be constantly available in your bloodstream.

When you eat a meal with protein, your body breaks the protein down into amino acids. These amino acids are only available in the bloodstream for a few hours. If you don’t get some more protein in there within two to three hours, you’ll be in “negative nitrogen balance.” This means your body is using and excreting more nitrogen than it is taking in.

In order to prevent that from happening, you need to keep a constant source of high quality protein coming into your body.

Vince was a proponent of using “concentrated food sources.”

These are foods which contain the protein and nutrients you need but don’t contain a lot of excess carbohydrates and calories that take up a lot of space in your stomach, allowing for frequent feedings.

He was not a believer in stuffing a bunch of food down your throat to bulk up and gain a lot of weight.

He used to say, “How much do you think an extra inch on your arms is going to add to the scale?”

So Vince had his students take protein powder mixed with cream, raw fertile eggs, amino acids and… (drum roll. please)…

Desiccated Liver Tablets!

Vince had many students gain an inch on their arms within 30 days simply by taking 3 to 5 liver tablets every hour. This insures a positive nitrogen balance without excess carbohydrates and calories.

Stories from some of the old timers telling of phenomenal gains being made on 100 plus liver tablets a day are very common.

Why does it work so well?

According to Vince, desiccated liver contains nucleic acids for proper amino-acid utilization, a growth factor and an anti-estrogen factor, which keeps testosterone levels high, and it is also a great anti-toxin.

A Classic Research Study on Desiccated Liver

In a classic experiment, Dr. B. H. Ershoff demonstrated that liver extract was able to boost strength, endurance, performance, and resistance to stress and disease. In a nutshell here’s how this occurred:

Dr. Ershoff took three groups of rats and fed them controlled diets for a twelve week period.

  • Group one ate a basic diet fortified with vitamins and minerals.
  • Group two ate as much as they wanted of the same diet plus B vitamins and brewer’s yeast.
  • Group three ate the basic diet but had 10% desiccated liver added to their rations.

Then the doctor placed the rats one by one into a drum of water of which they could not climb out. It was either sink or swim… literally!

  • The group one rats swam an average of 13.2 minutes before they all drowned.
  • Group two, an average of 13.4 minutes.
  • Group three, however, was still swimming at the end of two hours, at which time the experiment was concluded.

The rats that had the desiccated liver added to their diets swam almost 10 times as long as the other two groups!

As far as I know, no other supplement has even come close to liver in improving endurance.

Desiccated liver flat out works!

So take old Vince Gironda’s advice and try adding desiccated liver to your supplement program. The addition of only 8 to 10 desiccated liver tablets per meal for five meals per day can make a tremendous difference in your condition.

This simple-but-effective supplement program will add approximately 65 grams of the highest quality protein to your daily intake.

Build Muscle Mass With The “Cell Expansion Protocol” by Ben Pakulski who is well known in bodybuilding circles,

This step-by-step guide teaches you the secrets, tips, and techniques you need to know to build a chiseled, muscular, ripped, head-turning physique…FAST!

Designing The Optimum Muscle Building Diet

When you’re starting on a mass gain program, the most important element (besides training) is to construct a solid muscle building diet that will promote muscle growth as well as recovery.

If you want to see optimum results, you’ll have to focus on both what you’re doing in the gym, as well as what you’re doing in the kitchen. Trainees who neglect their diets are only factoring in half the equation that goes into building muscle mass, thus their gains will be very poor, to say the least.

For maximum muscle growth, you’ll need to have both elements in place – Diet and Training.

In this article, we’ll go over the nutrition elements that you must know in order to construct a solid muscle building diet that will promote muscle size and strength gain.

Caloric Intake

An effective muscle building diet consists of eating enough total daily calories. Quite simply, without enough calories, building muscle mass will be next to impossible. It’s extremely important to consume plenty of high quality calories every single day.

For the average person looking to gain weight and put on muscle mass, caloric intake needs to be around 17-20 calories per pound of bodyweight per day.

If you’re someone who’s naturally skinny or if you’re a “hardgainer“, then you’ll want to consume at least 19 calories per pound of bodyweight per day, where as in if you’re someone who tends to gain body fat easily, use the lower range (17-18)

It’s important to eat the required amount of calories each and every single day in order to support muscle growth and to recover form hard and heavy weight training sessions.

Remember, consistency in training and diet are both key when you’re trying to put on muscle mass.

Food Timing

The second aspect to take into account in your muscle building diet is food timing.

For best results, you’ll want to over-emphasize post-workout nutrition, as this is when your muscles are literally starving for nutrients and are able absorb them like a sponge.

Aim to consume a large amount fast-digesting carbohydrates and fast digesting protein immediately to 1 hour post-workout, as this is when carbs restore muscle glycogen (muscle tissues primary energy source) which support high energy levels during workouts and promote new muscle growth.

Throughout the rest of the day, focus on eating plenty of lean protein, moderate amounts of complex carbohydrates and healthy fats in each meal.

Food Sources

Once you have your calorie intake figured out, you’ll need to know about where you’ll be getting your calories from.

It’s important to focus on healthy food sources (whole foods, unprocessed and natural foods) as you’ll want to stay healthy while you’re gaining muscle mass.

While it may be tempting to fill your muscle building diet with junk food in order to increase your calories, it’s not going to be helpful in the long run as you’ll end up gaining excessive amounts of body fat and your health will start to decline. Instead, focus on getting most of your calories form wholesome complex carbohydrates, lean protein sources, and healthy omega-3 fats.

Tweak Your Diet Every Once In A While

Finally, the last step to constructing your optimum muscle building diet is to make sure that you’re periodically tweaking your calories. Trainees who eat the same amount of calories day in and day out, and never monitor their progress, are not going to see optimum results.

  • About every three to four weeks, take some time to evaluate your progress to see if you’re gaining mass and seeing an increase in strength levels.
  • For example, if you aren’t building muscle mass as fast as you’d like, consider increasing your calorie intake by another two to three hundred a day.
  • Or, if you notice that you’re gaining too much body fat, you’ll want to decrease your calorie intake by about two to three hundred calories.

To sum up, if you have your muscle building diet in order, building muscle mass will be ten times easier when combined with an effective, consistent, intelligent and intense weight training program.

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Muscle Building Tips That Will Make A Huge Difference!

Muscle building is an incredibly beneficial way to health and power. It will get your body in great working order and physical condition.

If you are interested in muscle building for health or aesthetic purposes, the following article will provide you with numerous tips and helpful suggestions on how to get the most from your body building efforts.

Eat a lot of protein

It’s a well known fact that the more protein your body can store, the more muscle you can build.

Try to have at least one gram of the protein you need for every pound that you weigh. For instance, a 150 pound woman should attempt to eat approximately 150 grams, meat and other protein, every day.

If you want to build muscle, give yourself enough time for recovery

It may seem tempting to go full steam ahead, but your body needs time off so you do not hurt yourself.

Stick to a muscle-building routine that is about three times a week; beginners may need to start with twice a week.

Even though you might believe lifting heavy weights is the best method of building muscle, this isn’t always the case.

Lifting light weight is also very important when it comes to building muscle.

Lifting different amounts of weight work different muscle fibers, which can help you ensure that your muscle gain is of higher quality.

Allow yourself to eat some ice cream

Studies have shown that eating one bowl of any type of ice cream that you like about two hours after a workout does some good. It will trigger the surge of insulin in your body better than many other foods will, and it will taste good too!

Some muscle groups are harder to bulk up than others.

Bodybuilders often use fill sets to correct this problem. A small set that uses the muscle group necessary two to three days after another group was worked will do the trick.

Get enough sleep

Good sleep will work well with your muscle-building efforts. Since muscle building and recovery go hand in hand, you need to make certain your body is getting all the rest it needs.

Not getting enough sleep or rest can interfere with muscle building results and may even lead to injuries.

Push yourself hard while you are working out, to the point where you feel like you could not lift one more pound.

You want to always be giving your maximum effort if you want to see a payoff. Hard work will equal the results that you are looking for.

Be patient when you are building muscle

Building your muscles properly does take time. There is no exercise routine or magic supplement that will help you develop your muscles overnight. So be sure to take your time and do it properly in order to keep yourself healthy and help prevent an injury.

Free weights are better for building muscle mass than machines

Machines have their uses, but force the body into strict motions.

With free weights, you can lift more and with greater range of motion. They also help to improve your body’s balance, of which machines are incapable.

In addition, if you workout at home, free weights are less expensive and take up a smaller footprint than machines.

You can keep your workouts fresh and bolster your motivation levels by changing up your routine from time to time.

Keep in mind that a new routine will need a little trial-and-error time in order to fine tune its performance.

Designing an effective routine is serious business. So, don’t rebuild your whole routine more than three or four times a year.

Eat Enough and Eat Healthy

Diet is, of course, a very important part of any muscle-building exercise routine. One way you can give your body the fuel it needs to bulk up is by concocting a good protein shake to drink before working out.

  • A good balance of natural ingredients, such as whey protein and oatmeal, with effective supplements like creatine will give you the best results.
  • To keep your muscles growing in a healthy way, be sure to eat lots of complex carbohydrates at each meal. This would include whole grain breads and other whole grains, such as quinoa and oatmeal. These carbohydrates digest very slowly and will give you continued energy throughout your workout.

No need for expensive training methods or supplements

You can get in shape and gain mass naturally with a few simple exercises. Develop a good work out routine and focus on doing more sets or adding an extra training session every week instead of following a miracle method.

Take protein right after a workout is extremely important.

Your muscles are in desperate need of protein right after a hard lifting session.

Immediately consume a shake no longer than an hour after you finish your workout.

This shake should have at least twenty to thirty grams of whey protein and around ten to twenty grams of casein protein. Both whey and casein protein are important for maximum muscle growth.

Find a workout buddy

Joining a gym is a great opportunity to meet new people and make new friends. If you decide to work out at home, find a friend or family member that is interested in building muscle. You can also join online forums to talk about your progress with other people who share common interests.

Now that you have an abundance of helpful tips on muscle building, you should be well prepared to either begin a great routine or continue improving on your existing one.

Muscle building has a number of benefits that will have you looking great and feeling strong and healthy in no time at all.

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Maximize Muscle Mass Gains with This Diet Secret

How many times have you heard this?

“You need to eat some protein at least every three hours to keep your body in a positive nitrogen balance to support muscle growth.”

Or how about this:

“You need to eat 6 to 7 meals a day spaced 2 to 3 hours apart and each meal needs to include some high quality protein foods.”

OK, we’ve all probably heard that or read that a million times but how many are actually doing it consistently.

I not only read that “eat protein every three hours” from various experts a bunch of times over the past 10 years…but I actually wrote it in two of my books.

And guess what?

I wasn’t following my own advice.

OK, OK, I know you think I’m a hypocrite.

I’ve got numerous excuses for it but I won’t try to justify my actions. I decided to stop making excuses and start following my own advice.

I knew that following this nutrition program would be easy if I just took a little time to plan my meals.

I figured out what time I normally ate breakfast and scheduled a meal every 3 hours until bed-time. I never went more than 3 hours without some high quality protein going into my mouth.

My lunch and dinner were usually eaten at home (although some times I ate out when other people were paying) and I usually packed enough food in my Lil Playmate cooler for my between meal feedings.

The food for my between meal feedings was things like IronMan or MetRx bars, whey protein mixed with water or milk, cheese and crackers, cold chicken, dried beef, cottage cheese, yogurt…foods that were high in complete protein but easily transportable and could be eaten on the run. This is the easiest way to grow bigger faster.

It really didn’t take much time to get this food together and pack in the cooler. I usually did this before bed or I got up 15 minutes earlier than usual and did it before I left the house.

I don’t really like to cook (I’m a true bachelor!) so I selected foods that were ready-to-eat.

Was it worth it?

  • I gained 4 pounds within a 3 week period even though I had been stuck at my same bodyweight for almost a year!
  • My energy level was much more consistent throughout the day and I didn’t run out of gas in the middle of my workouts like before.
  • I believe this was because that eating protein foods every 3 hours was keeping my blood sugar levels much more consistent.

My strength levels in most of my major exercises starting going up and I had also been at a plateau in my strength levels for quite some time, too.

The biggest compliment came when one of the guys at my gym (who uses steroids) said, “Man, you are really pumping up lately!”

That confirmed that I wasn’t just thinking that I was looking bigger, but I actually was looking bigger.

I thought back to when I made the best gains of my life and remembered that I was doing the same thing…eating a meal with high quality protein every 3 hours.

That was when I first discovered the training and diet secrets that I wrote about in my “How A Genetically Average Joe Can Gain 25 Pounds Of Muscle In 8 Weeks” package. At first it was pretty inconvenient to drag around a big thermos and a Lil Playmate cooler, but by following that training and diet program I gained almost 25 pounds of solid bodyweight in 8 weeks.

Since following my own advice again and seeing the benefits, I wondered why I ever got away from it. The only conclusion I came to was…


For some of you who are training the CORRECT way for a natural or hard gaining bodybuilder, (that’s the subject of another newsletter…actually many other newsletters) the only thing keeping you from making muscle gains is…


Look, if I packed all the food and supplements you need to take with you throughout the day so that you could eat every 3 hours, it would be pretty easy for you to just do the eating, right?

And I’m not talking about gorging yourself on huge amounts either.

With great food comes a great body!

Just small, enjoyable meals…foods you like, that don’t leave you feeling stuffed and bloated, just consistently satisfied. You could do that, right?

Especially if you knew that it was going to get you sprouting muscles!

It only takes a few minutes of planning a day to do this.

And you also have to make a list of the things you need and do your grocery shopping once a week. So that takes a little preparation and time, too…but not very much.

Trust me on this. The gains you make will FAR outweigh the extremely minor inconvenience of following this nutritional program.

I’ve had a lot of people tell me that they can’t afford to stock up on IronMan or MetRx bars…or any of the other brands since they cost $1.50 to $2.50 per bar.

I know that adds up when you are eating several of those throughout the day. But they are so convenient to take with you.

I usually eat one of those bars with milk or whey protein mixed with water or milk for several of my meals.

But I do admit, it can get expensive buying several dozen of those bars every week.

I know that this will be a learning experience for both you and I and I hope that you will learn some things to help you advance in your bodybuilding efforts.

techniques and strategies will always work, but I can tell you that they won’t ever work if you don’t implement them. To succeed in any endeavor, a great modern day philosopher once said…


Build Muscle Mass With The “Cell Expansion Protocol” by Ben Pakulski one of the great bodybuilder of all time. A step-by-step guide that teaches you the secrets, tips, and techniques you need to know to build a chiseled, muscular, ripped, head-turning physique…FAST!

Make Better Gains by Not Eating Protein

The late Vince Gironda, aka “The Iron Guru,” was one of bodybuilding’s most-influential personalities and one of the greatest physique trainers of all-time.

Larry Scott, the first Mr. Olympia, trained at Vince’s Gym. Mohamed Makkaway, one of the greatest IFBB pros of the ’80s, also trained with Vince.

So did countless other bodybuilding champions, movies stars, and enthusiasts who walked through the door of his gym, or purchased his courses through mail-order.

For 55 years Vince lived and breathed bodybuilding, establishing methods and principles that are still unsurpassed today.

When Vince had a student who wasn’t making gains, he would put them on a diet of raw vegetables for 5 to 7 days… no protein or supplements whatsoever.

Vince claimed that excess waste products in the intestines from high animal protein intake, junk food and bad eating habits “gummed up the works” and would prevent gains.

So his students would eat NOTHING but raw vegetables and leafy green salads with a little vinegar for 5 to 7 days.

He would also have them take psyllium seed powder with water to help clean out the colon.


Once everything was cleaned out on the inside, his students would start eating their regular Vince Gironda diet again and would make much better gains.

I can’t tell you from personal experience if this works or not… but I’m going to try it soon.


I would add just one very important recommendation because our food supply has changed a lot since the 50’s and 60’s…

Due to the prolific use of toxic agro-chemicals on our produce, I would highly recommend you use only certified ORGANIC vegetables during this “clean out” period.

In fact, I recommend you use organic vegetables at all times… if you’re able to get them.

Give this a try for 5 to 7 days and let me know how it goes for you.

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