sushi, clams, and sashimi

When it Comes to Bodybuilding, Nutrition is More Important Than Training

As many of you know, I’ve been retired from competition since the bodybuilding 2016 awards. I was recently asked about what a pro bodybuilder eats after he trains.

One of my favorite things to eat is sushi, so every now and then on the way back from the gym I’ll pull into one of my favorite restaurants and grab a meal. For example, I usually get two orders of tuna sushi, two orders of salmon sushi, one order each of tuna sashimi and salmon sashimi, an ahi tower, a big bowl of steamed rice, and my own little special crab roll – a mix of avocado and shrimp topped with tuna and salmon.

So that’s my post-shoulder workout meal. After 27 years of bodybuilding, I’ve just learned to eat healthy for the most part, don’t eat junk food, never eat sweets… but every now and then I do like a good cheeseburger. I love Italian food, but only once a week maybe and that’s it.

Many of you know that as you start bodybuilding you start eating more and more. Your appetite grows as you grow. Now that I’ve been retired for a few years I don’t need near as much as I used to – on average I eat about four meals a day plus a protein shake.

The hardest part, and most important part, of bodybuilding is nutrition. Training is the fun part, but nutrition’s hard, and it’s a job. I mean, you eat seven big meals a day, day-in and day-out, consistently for years, and it becomes a job.

These days I have more fun training than I ever did in the past because I’m not under pressure now. I’m doing this purely for fun, and I love this shit.

If people ask me why I still train so hard, I say it’s because I love it – there’s nothing that I’d rather be doing.

The best way to explain being a pro bodybuilder when it comes to nutrition, is that you’re pretty much miserable all year. During the offseason you’re trying to grow, because off-season is when you really improve your body and make big changes. It’s just as important as the pre-contest phase. In order to grow you have to eat an excess of calories, protein, carbs, etc.

I remember having to eat a lot of food, being up until one in the morning and force-feeding myself, trying to finish my last meal. I’d take a bite, chew it up, drink some water to swallow it, and just be miserable. I walked around feeling stuffed all the time.

Then I would start getting ready for competition and did the exact opposite, where I was starving. Very rarely did I feel good when it came to nutrition because I was always following a plan. I wasn’t eating for taste or enjoyment, I was eating for a reason and a purpose, so in that respect it’s very much like a job.

One of the keys to being a pro bodybuilder is consistency with your nutrition, first and foremost. 70-80 percent of what you do is nutrition, it’s even more important than training. If you don’t have that right then it doesn’t matter how hard you bust your ass in gym, you’ll never get the results you want.

Building Muscle Without Steroids

Building Muscle Without Steroids

With serious commitment on your part, it is possible to build muscles naturally and still look like a pro bodybuilder. There is no need to manipulate your hormones with the aid of any substance because building muscle without steroids is possible. The natural building of muscles ensures that the negative side effects associated with the use of steroids such as acne, crippled testosterone production, short-term aggression and long-term brain damage are prevented.

With the gains of building your muscles naturally clearly stated, here are a few ways to go about it:

1. Reduce The Percentage of Your Body Fat: The secret to building your muscles lies in getting lean first. Lowering your body fat percentage is a positive step as it promotes an increase in testosterone levels as well as insulin sensitivity. Both of these are necessary for making your body building process a reality.

The efficiency of your body in building muscle becomes a possibility because of the higher rate of muscle protein synthesis that an increase in insulin sensitivity and testosterone levels support. Besides cutting out about 12 to 15 percent of your body fat makes you look good before the actually building of muscles begin.

2. Gain Weight Slowly: The natural building of muscle is slower and should not be rushed. This is because gaining weight too fast can only make you fat and that is not the reason for undergoing this process. Optimize muscle growth based on the limits of your body by taking advantage of a solid training routine. All these combine to make you bigger without involving the risk of your gaining fat.

3. Ensure That Your Training is Optimized For Bulking: The kind of training you do determines whether you will end up gaining fact in future. It is advisable that your training allow you to perform compound movements in order to move more weight and stimulate growth. This means that abs, curls, leg curls among others that focus on isolation movements are not what is required.

Design your training to challenge the building of muscle by slowly but consistently increasing the weights. For new lifters, there is no point in taking on so much of a workload compared to advanced lifters.

This natural process of building muscle saves you the worries associated with the use of steroids. Though it may take you a longer period of time, your joy lies in the guarantee that with training optimized for bulking, there will be no gaining of fat in the process.

Best Bodybuilding Routines

Best Bodybuilding Routines

The benefits of having a good physique are countless prompting lots of people to engage in this exercise. The best bodybuilding routines may look like they will tear your muscles apart, but they are only designed to develop your body, really. If a good looking body interest you, consider trying any of the following bodybuilding routines:

  1. Sample 3-Day Full Body Workout Routine: On the first day, you can begin with the Barbell Squat. This involves 4 Sets and 8 Reps. Follow this up with the Barbell Bench Press – Medium Grip. 4 Sets and 8 Reps and you are done as well. The same number of Sets and Reps are also put into the Pullups, Standing Military Press, Barbell Curl and Ab roller. You get a rest on the second day. For the third day 5 Sets and 5 Reps of Barbell Deadlift, Bent Over Bar-bell Row, Incline Dumb-bell Press; Si-de; Lateral Raise; Standing Dumbbell Triceps Extension and Hammer Curls. Take the fourth day off. On the fifth day, perform 3 Sets and 12 Reps of Dumbbell Lunges, Dips-Triceps Version, Chin-Up, Double Kettle Push Press and Seated Calf Raise. Then, complete with a Set and 12 Reps of Plate Twist. The last two days are to be taken off as well.


  1. 3 Day Full Body Routine: Perfect for beginners and offers a fay off in between and a day or two days off at the end of the third session. It involves full body workouts and is recommended for starters based on the following reasons:
  • They get to become acquainted with the entire workout routine since they are repetitive in nature all through the one-week period.
  • There is proof that more exercise at the start of a bodybuilding program does not mean that your body gains more. In fact, the less training you partake in at first, the greater gains your body makes. Since there can only be a beginning, beginners are advised to take advantage of this experience. Allowing your body time to adapt to the training regime is good practice.
  • Beginners are not expected to perform the level of exercise that those in advanced stages are now familiar with. Triggering their muscles more often with the amount of weight they lift means that they do not need so much time for recovery and repairs. These two bodybuilding routines can be applied by you as a tactic to increase your muscles without putting undue pressure on yourself. Choosing the best routine that suits you is the best way to go.


Health Benefits of Bodybuilding 

Health Benefits of Bodybuilding 

There is more to bodybuilding than the building of a great physique that gets heads turning. The health benefits of bodybuilding are among the reasons athletes engage in the sport. Some of these benefits include:

  1. Blood Pressure Control: There is no gainsaying the fact that keeping your blood pressure under control guarantees that you stay healthy. This is one of the benefits that come with bodybuilding. Here are some exercises to reduce blood pressure.

  1. Reduction of Anxiety: While this may not be considered to be too serious, lots of people do suffer from anxiety across the globe. One of the ways to take charge of this condition is to get involved with bodybuilding.
  2. Increased Flexibility: Rigidity of the body is not fun at all. The exercises that make up the bodybuilding process ensure flexibility. Rather than tear your body down, bodybuilding has proven to improve the health of athletes through the flexibility it brings about.
  3. Reduction in Depression: We all know that feeling depressed is not a good thing at all. By making athletes feel cool about their physique, bodybuilding offers you a wonderful route out of the path of depression. Having a great body helps to improve self-esteem as well as the confidence of athletes.
  4. Increase in Strength: With all the intense training regimen that comes with bodybuilding, it is no wonder that athletes build strength in the process. This is one of the favors you can give your body. Bodybuilding offers athletes a vehicle to push their strength to a whole new level.
  5. Reduction in Stress: Each new day brings about a fresh challenge that may result in stress if not well-managed. Bodybuilding is a channel that allows you to gain control over stress and leave a healthy life. Workouts bring about an intoxifying feeling capable of keeping stress away from you.
  6. Reduce Cholesterol: Having too much cholesterol results in the breakdown of your body system. Through bodybuilding, you can easily burn that midsection fat, as an instance, and stay healthy.
  7. Reduces the Risk of Coronary Heart Disease: This health issue can easily be scaled when you engage in bodybuilding workouts. Staying fit is one of the health benefits because a healthy heart is priceless.

Bodybuilding may appear to be a sweaty business but it improves the health of athletes. There is more to be gained than having a great physique. By following a specific plan that suits you, bodybuilding ensures that you stay healthy both physically and mentally.


Best Nutritional Supplements for Bodybuilders

Best Nutritional Supplements for Bodybuilders

Being a bodybuilder, entails workouts that strain the muscles, with the main objective of enhancing and developing strong muscles, with the intention of looking and appearing physically strong.

To achieve building a strong body, body workouts and healthy nutritional supplements are required. However, for effective results, you have to set definite goals. You have to be passionate and know what you are looking for. You have to know that it is not all about going to the gym to strain and work harder, but working out smart.

You also have to be disciplined. You have to follow all the workout and nutritional supplement guides given to you by the instructor. You also have to understand that achieving the overall goal of bodybuilding is not an instant process. You have to understand that consistency is the key.


Below is a guide on the best nutritional supplements during the body building process.

1: Quinoa

Quinoa is a high nutritional grain rich in proteins. It has all the nine types of amino acids. It is also highly rich in fiber,iron and magnesium. Amino acids are the muscles building blocks. They help to raise the level of insulin in the body. Insulin has sufficient calories to help the muscles become strong and grow huge.  Quinoa also facilitates the body with enough energy during workouts, reducing early fatigue.

2: Eggs

Eggs are very essential supplements for body building. They are very rich in protein and contain conjugated linoleic acid. CLA helps to reduce the fat in the body hastening the process of the muscles to gain mass.

3: Creatine

This supplement is essential in body building,as it helps the muscles to gain mass and strength. How? Creatine provides energy to the muscles and hydrates the muscle tissues for effective growth. It delivers Creatine phosphate to the muscle tissues, giving a room for the muscles to contract and generate sufficient energy for their growth.

4: Tribulus Terrestris

This are essential testosterone boosters extracted from a plant. This supplement triggers the body to produce testosterone hormones. This hormones reduces body fat, facilitating proper growth of the muscles and their mass.

As we know, nutritional food supplements are important in body building, but you cannot achieve your goals without accompanying them with workouts. You have to prioritize on workouts that concentrate and strain the muscles. During the workout, you have to be cautious on choosing the weight that will not control and injure your muscles. Most important of it all, you have to eat right, and stay strong as the body requires enough energy during the workout. You have to choose the right nutritional supplements that will not only cater for providing the body with energy, but will also boost your muscles to gain strength.

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