Big Gains on a Small Budget

Tweet

This is post by NoBull Author, Mike Boyle

Bodybuilding is a 24 hr a day job, that requires hard work, discipline and dedication.  Its also not a cheap job, it requires a lot of money.  With food, supplements and a gym membership you could be looking at anywhere from 300-600 dollars a month.  Most of us have to learn how to budget our money to fit our lifestyle.  I’m going to show you a few ways I have learn to budget my money to fit my own bodybuilding needs.

(more…)

Aspirin: A Good Pre-Workout Supplement?

Tweet

Asprin for Bodybuilding

Question:

Dear Marc,

Do blood thinners such as aspirin and the like affect / effect the muscle building process?  I am a 56 year old male that REALLY needs to get into better shape.

Thanks for the great site.

Dave

Answer:

Dave,

Before I discuss Aspirin or as it’s called, Salicylate, I want to stress that in all cases I NEVER recommend over the counter medications without first obtaining medical approval from a qualified medical professional.

Aspirin works on many levels.

(more…)

Chest and Shoulder Advice for A Beginner

Tweet

Call to Action:  Help reader, Ryan Baxter out.  He’s just started working out and typical of most beginners, he’s decided to copy what he sees, ask a few questions from resident experts and keep going.

Ryan Baxter Gym

Can You Help Out Ryan Baxter?

You will see his chest and shoulder workout below.

Got tips for Ryan?  Post them in the comments section after you read over his routine.  I’m pretty certain that given the experience of this community, we can give him some pointers.

(more…)

Are Weight Gainers Bad For You?

Tweet

This is post by NoBull Author, Mike Boyle

When used correctly a weight gainer can be a very effective way to put on weight.  Weight gainers will provide you with the protein, carbohydrates and fats needed to gain weight.  Gaining weight requires many things.  One of the big ones is calories in vs. calories out.  There’s more to gaining weight though then just eating a large amount of food.  You need to supply your body with the right amount of quality protein, carbohydrates and fats.

(more…)

The Shocking Truth About Counting Calories

Tweet

At some point in your weight management phase and it doesn’t matter if it’s to lose weight or to gain weight or just to manipulate your body composition, you’re first though it to count calories.  Maybe I’m the first person to tell you this or the 10,000 but the truth is, calorie counting does have a use but it’s not going to lead to long term success.

Do you want to be a slave to numbers?

(more…)

Chicken Stir Fry with Peanut Sauce

Tweet

This is post by NoBull Author, Mike Boyle

 

Ingredients:

  • 1lb skinless chicken breast (diced)
  • 1 bag frozen stir-fry vegetables (your choice)

Peanut Sauce:

  • 1/8 cup natural peanut butter
  • 1tbsp lite soy sauce
  • 3tbsp water
  • 1/4tsp garlic powder
  • 1/4tsp ground ginger

Directions:

  1. In a small bowl mix peanut butter, soy sauce, water, garlic powder and ground ginger together.
  2. Heat a large skillet over medium-high heat, add chicken and cook until no longer pink inside. About 10 minutes
  3. Remove chicken from skillet and set aside.  Add stir-fry vegetables to hot skillet and cook until no longer frozen and cooked through.
  4. Add the chicken back to the skillet and add in peanut sauce mixture
  5. Cook until sauce thickens about 3-5 minutes.

*Serve over your favorite rice.

Nutritional Facts: (Per Serving)

  • 2oo Calories
  • 7g Fat
  • 9g carbs
  • 28g Protein

Chicken, veggies and rice with a peanut butter sauce, oh my!  Very quick, easy, and very tasty.  I decided to go with the frozen veggies in this recipe just to help speed it up a bit.  By all means if you want to use fresh, go ahead.  I usually just use the green, red peppers and onions mix.  You can use whatever kind you like the best.

We have been eating this at least once a week anymore.  It doesn’t help that both of us are peanut butter junkies and I do mean junkies.  We have even made these without the stir-fry veggies and wrapped them in Boston lettuce, which is also excellent.  You could even experiment a bit and try them over pasta too, which I’m sure would be great.

The biggest problem I’ve found with this recipe is, that’s its so good you cant help to think your eating something bad for you.  Which isn’t the case here.  Just make sure you use Natural Peanut Butter not regular peanut butter.  I highly recommend this quick, tasty and very healthy stir-fry recipe.

NoBull Author Mike Boyle

5 Little Know Factors That Could Affect Your Ability to Gain Weight

Tweet

Weight Gain Mistakes to Avoid

Let’s face it.. gain weight is pretty easy when you put the numbers down on paper but it’s the behavior that limits people.  If I told you to eat X number of calories per day for your body weight, the math is the simple part.  It’s the following behaviors that must change in order for you to make changes.  For instance…

When somebody who is under weight is not eating enough but knows they need to eat a certain amount of calories per day to put on healthy weight, it’s not that math that trips them up, it’s the inability to follow thru with a plan.  Eating more, shopping more, preparing food is foreign to most.  It takes hours to days to form a habit and roughly 21 days to break a habit.  Did you know…

It can take 12-18 months for a behavior pattern to form to the point where it’s seamless!

Here’s the most common factors that can affect your ability to gain weight.  You make these into daily behaviors and break your current patterns and you are guaranteed to pack on muscle and weight.  So let’s begin.

(more…)

Should You Cycle Creatine?

Tweet

This is a guest post by John McKierna, the owner of Supplementhelper.com

Creatine cycling means using creatine for a period of time, followed by not using creatine for a period of time. If you use creatine monohydrate, cycling is important because it gives your body a break, so that it can “normalize” and regain homeostasis.  While creatine is a naturally occurring nutrient, having highly elevated levels in your body for extended periods of time is not normal and can put extra stress on your organs.  Any creatine that is not absorbed by the body is converted into a byproduct known as creatinine. The kidneys are then responsible for removing this excess creatinine. Drinking lots of water is vital while taking creatine because it allows your kidneys to do their job.

The other reason for cycling creatine is that your body can be come used to it and it may become less effective. Essentially, you may build up a tolerance to creatine the same way you would to many other things. Most people do cycle creatine for these two reasons.

(more…)

Pre vs. Post Workout Carbs

Tweet

This is post by NoBull Author, Mike Boyle

Carbohydrates are your body’s main source of energy.  Carbs come from a wide variety of foods: breads, pastas, dairy products, potatoes and even pop-tarts.  Sugars, fiber and starches are the most common and abundant forms of carbs.

Simple carbohydrates like the ones found in fruits and dairy products are easily digested by the body.  Your body breaks down simple carbs to be used as energy, your body uses these up very quickly.  Complex carbohydrates which are found in foods like whole grain breads and brown rice, take a longer time for your body to digest.  Complex carbs give you a longer lasting energy.

Their is a newer system of classifying carbohydrates, its called the glycemic index.  The glycemic index ranks food on how they affect your blood glucose level.  Low Glycemic foods are taken into the bloodstream slowly allowing levels to remain stable.  High Glycemic foods cause a more rapid rise in blood glucose levels.

(more…)

Who Reads This Blog?

Tweet

Worldwide Audience Map

If YOU are reading this … thank you because you are part of the audience of this blog.  I may be mostly focused in the United States (maybe because this blog is all in English or the fact I don’t use the metric system) but in any case, there’s readers all over the world in almost every country that are interested in health and fitness … specifically bodybuilding.

Most of the time, I’m speaking, you are listening (reading) and I never get to greet and meet the people who give me the energy to answer questions.  At times, it’s important to take a step back and thank those of you all over the world who spend a few minutes gleaning off the information on this blog.  It means a lot to me.

(more…)