Marc David’s interview with bodybuilding and muscle building expert Hugo Rivera continues (from part one). In part two you will learn the most important supplement of in a bodybuilding program, how often to change your routine, Hugo’s personal feeling on fat loss supplements, nutritional tracking and much much more.
Hugo: So, that’s nutritional blunder number four. And the fifth one… the fifth one is actually one that my good friend Lee Labrada gave me one time. And keep in mind; he is the president of his company Labrada Nutrition. And I asked him in a candid interview, very much like this one, what was it that he felt was the most important supplement in a body builder’s program? Now, keep in mind he is the president of a supplement company. And he told me the most important supplement in a body builders program is water. Can you believe that! So, that leads us to the next blunder which is not drinking enough water. A lot of newbies, especially when they are teenagers, just so much miss this point, OK. And water is what makes up most of the muscle. So, therefore, if your whole body is like 56% water, just make sure that you go ahead and drink your water. How much water do you need? Well, just calculate your body weight times 0.66, and that is going to give you a number that’s going to be roughly in ounces and that is how many ounces you need to drink away.
So, let say an example I am 200 pounds, and if you go ahead and multiply that times 0.66 that gives you 132 ounces, which is roughly a little bit more than a gallon of water a day. So, definitely, definitely make sure that you go ahead and drink your water. Because if you don’t drink your water, you are going to go ahead and get into a catabolic state, which means you are going to loose some muscle tissue.
There are studies after studies that indicate that a well hydrated muscle cell is a more anabolic muscle cell. And the reverse is also true. So, a dehydrated muscle cell is a catabolic muscle cell that is at the expense of catabolic forces like cortisol, which will go ahead and break down the muscle tissue to just release some energy. So, that’s not exactly what we want. So, let’s make sure that we are drinking the water. It’s good for you and it just makes you get awesome pumps at the gym. Especially, if you are taking like nitric oxide boosters and this is not even related to the question. But, if you are taking nitric oxide boosters and you are not drinking water, you will notice that the boosters are not going to go ahead and work for you.
Even some supplements, if you are not drinking enough water it’s just going to go ahead and kill their effectiveness. It’s very important to drink the water.
And that to me are the top five nutritional blunders out there. And I am sure that there are many more, but those are the top five that come to my head.
Marc: Those are perfect. That’s absolutely what I think. A lot of people need to hear… specially, get them back to the basics. Even myself, a lot of times you think “I already know that.” Even though you are not doing it because you know it, you are not focusing on it and you start to skip it. And so, going back and just making sure that you are doing these minimal sets of things when it comes to your nutrition. If it just helps one person out there, then that’s all I can ask for. Which kind of leads me into a different portion of your training… Here’s what happens for a lot of beginners, intermediates and advanced. They find some program, wherever it be, and they are doing it, and they just keep doing it and doing it and doing it. And they are not really sure of how often would you suggest changing your routine?
Hugo: As a matter of fact a lot of beginners are not even aware that they need to change their routine. And it’s funny, because they come to me typically, and they are like “Oh man, I have been doing this awesome chest work, and it gave me great gains in the beginning and then it stopped working.” And my next question is how long have you been doing it for? “Oh, for like a year.” I am like, “[shock] Well, you got to change it.” They are like” Oh, but it worked great at the beginning, and I got it from this magazine. And such and such body builders say it works great…” I am like, “Yeah, it was. But, your body got used to it.” So, this leads to the following principle, which is that your body will go ahead and adapt to anything that you put it through. So, therefore, the more advanced you become, the more critical it becomes that you change your routine often. To answer your question, I typically recommend that beginners go ahead and change their routine every three to four weeks. And beginners, especially, don’t have to do much. I mean, a true beginner that has never been at the gym and is doing a full body workout can do with six weeks of the same body workout and they will get awesome, awesome gains.
And the reason for that is because the body has never been put under the stress of weight training. So, therefore, the nervous system is adapting and there’s a whole bunch of other adaptations that I am not going to bore you with. But, the fact is that they can keep the same routine for six weeks. After six weeks, they can go ahead and change it, and then keep whatever new routine they have for the next four weeks. You know progressing them, if that is what they wish to do, into more advance stuff like spilt routines and that sort of thing.
Now, for say a person that has been training now for a solid six months, and they are doing great and they want to gain more mass and they want to get more strength and definition. Then I will suggest that they change the routine every three to four weeks. And, typically, what I do, as I teach in my Body Re Engineering program, is that they change it every three weeks. And it’s not just changing for the sake of changing, I very much believe in the concept of periodization. Which sounds way more technical and complicated then what it is.
All it is is that you are going to change the variables of your exercises, your sets, your repetitions and your rest in between sets, in a few phases. And the three phases that I have are the active recovery phase which I alluded to initially in this interview. Which is basically two days of full body workouts, you know, and then in the middle of those days, maybe, like some light aerobic activity. And then, that phase is followed by what I call the loading phase.
A loading phase is a higher repetition phase, you know, 10 to 15 repetitions just speaking on average and then sets. You know I may start with eight sets per body part and then take it all the way up to, like, 10 to 14 sets, even 14 for the most advanced of us but, typically, 12 sets should suffice. And I rest very little in between sets. Most of the time super setting just antagonistic muscle groups meaning, chest and back, bi’s and tri’s that sort of thing.
And these are very fast paced routines, they will tax your aerobic system, and you would really be feeling pumped and just going through them rather quickly. By the end of the three weeks, what I do is, every week I go ahead and increase the volume a little bit. And then by the end of the three weeks, I will get your body almost to the point of overtraining. And then I just simply back off. What I do is that I cut the sets. I cut the repetitions but increasing the weight. And I also increase the recovery in between sets.
And I do that very effectively. What I do is that I will always train with antagonistic muscle groups. So, for instance, I will go ahead and do an inclined bench. And I will do a set of six to eight repetitions. Then I will rest a minute and a half and then do some weight or pull ups. Do six to eight repetitions, rest a minute and a half, and go back to the inclined bench.
In this manner, I’ve rested over three minutes for the same exercise, but I kept on moving forward, not cooling down and not wasting time at the gym, because I’ve always felt that resting for three minutes way pretty much unbearable. But, in this manner, what I’m doing is, during those three weeks of heavier training, more rest in between sets and less volume, the body kind of catches up, and it responds by over adapting and creating more muscle tissues at an accelerated rate, and also creating more strength, which is necessary to increase muscle mass.
So then after that period I just go back to like a week, or two if I feel over trained, of active recovery training. Then, you know, start back up. So, in that manner, I suggest changing you training routine like every three weeks or so.
Marc: Well, you’ve got to get this question a lot; and I know I get it a lot, and you try to write FAQs and you try to write articles and do podcasts, but it seems like every other month, there is something new on the horizon with fat loss supplements. So, what is your personal feeling on that? I know some competitive bodybuilders, and this is where the split comes in; they do use things like that because, heck, they are willing to take any edge they can to chemically enhance their metabolism or fat burning. But, what we’re talking about here is not the competitive bodybuilder, but like you said, the guy of the gal who just wants to look better and be fit. And they are frustrated, and all of the sudden they are getting bombarded with fat loss supplements. What’s your take on that?
Hugo: I’ll tell you what, and this is something that I can tell you since I visit so many of these stores and I talk to the staff and I talk to the people visiting them. There is a huge misconception that if you take these fat loss supplements, you don’t need to diet, and you don’t need to do cardio or workout as hard. Let me tell you something. That is absolutely not the case.
If you lose fat you’re diet better be right on where it’s supposed to be, you better be weight training hard, you better be doing your cardiovascular exercise. And then maybe you go ahead and get a good fat loss supplement that may help you by giving you a little bit more increased energy, some appetite suppression and, you know, simply helping you with neurotransmitter activity in the brain so that you don’t feel as lethargic during the dieting process and thing like that. But, other than that, none of these diet supplements are anything magical at all. As a matter of fact, unfortunately, most of them are just down right garbage, in my opinion. And they are just glorified caffeine pills.
Keep in mind that caffeine has many names, you have caffeine, you have guarana, kola nut, you have cocoa powder. You have a whole bunch of names, a whole bunch of herb where you can extract caffeine from. So, you could, in theory, have a fat loss supplement with like ten different ingredients all being really just caffeine, you know? So you take this stuff and you feel awesome, and you like “Oh my Go, oh my God. This is like great, this is working awesome,” but you’re taking is a really expensive caffeine pill.
So, a lot of these supplements are not based on science at all. There are very few companies out there that have some decent supplement, and those are the ones that maybe you should consider taking. But, as far as fat loss supplements go, there are no magical ones that I have ever some across, that will go ahead and do this humongous difference in you physique, you know?
Marc: Yep, I understand. And you also alluded to how important nutrition was regardless of what you goal was. Whether building muscle, or losing fat. But, even in your case, or your friends, or clients that you’ve worked with; do you see a lot of people that say “You know, I know what I am eating, I’m tracking it all.” But, if you watch them, are they actually under reporting the food that they eat? Is there that kind of problem, or most people that you come in contact with truly putting down every single thing they put in their mouth a fish oil pill, a protein shake, every thing that they put in their month is being tracked. It that the case, or maybe not?
Hugo: Most people do not, to be honest with you. It takes time for a person to learn that discipline correctly. Because, especially very, very, new people at this will go ahead and not think about a small cracker having anything to impact in their body. Or fruit juices, fruit juices are the biggest culprit and a lot of people drink them, and they’re like “Oh, they’re healthy, I heard it on TV,” but they don’t realize that they’ve just down like 40 grams of sugar, you know? So, to be honest, yeah most of the beginning clients do a lot of under reporting. And conversely, a lot of hard gainers do a lot of over reporting. And the way the over reporting happens is not so much in the journal, but it happens in the way that they talk to you. Like you go ahead and ask them “So how’s your diet,” “Oh man, I eat so much it’s not even funny.” OK, well how about we sit down and start writing everything that you’ve had yesterday and today. And when you come and look at it, it’s like “Oh my God, you’re eating like a little bird really.”
I mean they may just be eating like, I don’t know, what was the case I had that one time? This guy, OK so he had a breakfast of like two eggs and five egg whites, which is good. But, then he had like two toasts, and then that was it. And then like five hours later, he will go ahead and have like some protein pudding, and then like much later it was like six hours because, I don’t know, he worked long hours of something, and for what ever reason, he wouldn’t take a lot of stuff with him to work, which by the way, a cooler is your best friend, always carry your food.
But that aside, he will come back home and have like some sort of a sandwich. Like a turkey sandwich with like some, a couple slices of like, you know how do you call this; deli turkey, just a couple slices which was probably 10 grams of protein at the most. And then again some bread. And then later on that night he will go ahead and have like a big pasta dinner. And I’m like “OK, that is so much under eating; it’s not even funny.”
As you know, a hard gainer has to eat a lot. And it has to be the proper meals, and they need to have calorically dense foods. Good food, but they have to be calorically dense, and they have to be properly timed, you know. Not letting more than maybe three hours go by without eating. And that sort of thing, and it takes discipline to do that, you know?
So, It’ very, very, important that if you want to achieve results, at the very beginning, you don’t have to keep this all your life because I certainly don’t do it anymore. You need to keep a food journal, and you need to grow an understanding of what’s going into your mouth, and how many nutrients that is. How many carbs, how many proteins, how many fats. And you don’t need a rocket science degree to go ahead and figure this out. I mean you can go on the Internet and find all of the nutrition values. Many books like my Body Re Engineering for instance, will go ahead and have those nutrition values spelled out for them.
But, you need to do the effort, because up until you master the science of nutrition and you understand what you are doing and how many nutrients you are really taking every three hours, you are not going to receive the results that you want. Period. I mean, that is an absolutely true statement. Training and nutrition are like the wheels of a bicycle, they are equally important and you cannot take on out of the equation. They need to go hand in hand.
Marc: Well, you’ve mentioned this a few time, but tell me about your Body Re Engineering System. I mean what is this eBook about, exactly?
Hugo: Well, to be honest with you, this eBook is about all of the training principles and nutrition principles that I have come across during my career as a natural bodybuilder. And basically I cover everything. I cover the mental aspect, I certainly cover the training because I go ahead and give 21 weeks of advance training for those that are more advanced bodybuilders. And I also cover the first four months of like a beginner. So, I can really take a beginner from like day one at the gym, they don’t know what they are doing. There is a routine for them. Once they start following it, it will take them from beginner to intermediate and from intermediate to advanced. So, they can go ahead and do the 21 week Body Re Engineering Imperial Life Program. Of course, like I said, nutrition is the other part of a bicycle because you need two wheels and a bicycle. That is fully covered understanding that there are many different types of bodies out there. There is the ectomorph, which is like the hard gainer. There is the mezomorph which is… really, the mezomorph are typically the guys you see competing at the high, high level shows.
I mean, these are guys that before they even touch the weight, they were already pretty muscular and they were very lean. So, mezomorphs are the minority. But, of course, I cover them too because I’ve seen them and they do exist. If a mezomorph picks up my book, they have the right to know what to do also, even though they are genetically gifted.
Hugo: And then there is the endomorph, of course, which I think is the majority of the people in the United States because most of us can actually gain body fat pretty easily understanding that there is nutritional advice for each one of those groups, and also, depending upon the goal that they have, whether it is to gain some muscle exclusively without putting any body fat, or losing body fat while retaining or even gaining a little bit of muscle as they are going down. So, in addition to that, I also covered the supplement science and I cover which ones I feel are the most important ones to go ahead and take. And you will be amazed. There’s really not many. Most of the things that I mention are multiple vitamins and some minerals to be quite honest with you.
And, of course, the protein drinks, I already mentioned what capacity I believe in them. And definitely, the essential fats. I’ll even give you a couple of hints. In my opinion, the most useful, advanced, body building supplements to this day are creatine and glutamine, alright?
And if you want to you can read in the book why I say that. But, basically, those two supplements, in my opinion give the natural body builder many of the properties that steroids provide through hormonal means. But, because these are not hormones; the creatine and glutamine are not hormones. As a matter of fact if you break them down, they are both really amino acids. Glutamine is certainly an amino acid and creatine is composed of three amino acids.
These, because they are no hormones, they are not going to go ahead and have the side effects. So, those are it. And of course, I do like the nitric oxide boost from today. There are some better products than others. But, that is about it.
To be honest with you, I mean supplement wise and I think I am going on a tangent, but I’ll keep it going for the information of the listeners out there. Supplement wise, I feel a multiple vitamin and mineral with a good calcium is great. You need also, some chromium picolinate just for the insulin sensitivity. It is important to keep that at a high level; that way your body can assimilate the carbs better and also assimilate the proteins.
Some vitamin C, which has been shown to throw down levels of cortisone. The essential fats, which I already mentioned are crucial. The protein drinks for the convenience. The creatine, glutamine and the nitric oxide boosters, but all of that stuff I take through a product called Super Charge from Labrada Nutrition.
So, it is like, that is all I take. That is my supplement regiment right there. So, as you can see, I am not a huge fan of supplements. OK. And I am sorry for all of the supplement manufacturers out there trying to convince people otherwise. Oh, you need this supplement. You need that supplement. But, the big fact is that what you really need is a solid training and nutrition program and supplements are supplements. They are supplements to an already good training and nutrition program.
On top of that, I also cover rest and recovery in this book. Then of course, I also give a whole bunch of charts that people can go ahead and print out to their liking and take to the gym to go ahead and keep track of their diet and their training and everything else.
Above all, I also have a free forum where people can go in and they will interface with me and who is, my very first training partner and one of the guys that experimented a lot, back in my teenage years, Samuel Santos. He is also there answering questions. And we interact with people every single week; every single day actually of the week. And we answer questions.
So, it is a pretty cool system. That is why I call it a system. It is not just an eBook. There are many aspects to it.
Marc: Well, it sounds like you cover pretty much everything that a person would need if they were going to build muscle, lose fat and you give them all the stuff. It is called the Body Re Engineering System. It’s got your picture on the front. But, is it just for bodybuilders?
Hugo: Absolutely not. Again, let’s keep in mind the semantics here. To me, bodybuilder is anybody who picks up training that does training with weights that does cardiovascular exercise, that follow a diet to go ahead and reengineer their physique. So, is it just or bodybuilders who are entering competition? Absolutely not. This is for anybody. This is for girls. This is for guys. I mean if you are looking to go ahead and gain 50 pounds of muscle, it is going to work for you. If you just want 10 pounds of muscle and lose some body fat, it is for you as well. And I even provide recommendations for people who are just interested in toning and losing some body fat. I just tell them how to adjust the training system and the diet for their more modest goals and that is it.
It is for anyone who wants to go ahead and reengineer their physique to whatever it is that they want to accomplish. That was my goal when I put that eBook together.
Marc: Well, you’ve mentioned this a few times in our interview, but I want to give you a chance if you can further expand on the topic of the cycling principle that you outline in “Body Re Engineering”? What is his cycling principle? You alluded to it at least three times, but what is it exactly?
Hugo: Absolutely. Basically, the routines of my Body Re Engineering program change in an orderly manner that takes the body to the brink of overtraining and then allows it to recover. And thus, overcompensate and grow in response to the weight training stress. These changes are basically what the cycling principle is all about. That is the key to consistent and rapid increases in muscle mass and strength for the bodybuilder. Basically, this principle states that in order for the body to respond optimally, it cannot be training in the same manner because as you know, Marc, if you do that, your body gets used to it.
So, the best way to make the body respond is through the correct variation of exercises. Volume, which is the number of sets times the number of repetitions. Intensity, which really means how heavy the weight is not how hard you are training. And rest periods in between sets, Now the work out parameters are going to be determined by the phase of the program you are in. There are going to be three phases that we will be repeating over and over again.
The first week will be an active recovery phase. Basically, in this phase, you will only train with weights twice a week, on a full body routine before you start the next phase, which will be called the loading phase.
Now, the loading phase, which is three weeks in duration, is going to be a high volume phase where reps are kept at 10 to 15 repetitions and rest in between 90 seconds or less. And between sets, I also like to use a whole bunch of super sets training antagonistic muscle groups such as chest and back; bi’s and tri’s; thighs and hamstrings. And then with the shoulders what I do I just go ahead and train the front deltoid and then the read deltoid. Things like that, OK.
The training volume gradually increases over the course of the three weeks in order to stress the body almost to the point of overtraining as I specified at the beginning of this conversation.
Then, the next three weeks are going to be higher intensity, meaning heavier weights and lower volume, with longer rest periods of rest in between sets. And this phase I call the “growth phase,” since the volume is reduced but the weights are increased in order to let the body catch up and super compensate meaning, grow in terms of muscle, size and strength.
The reps are like anywhere between five to seven. For some trainees if they see that they work better at six to eight repetitions, go ahead and have it at six to eight repetitions. And again, this is the beauty of me having the forum. If somebody feels that they are not getting great results, then I just troubleshoot their program and immediately find out what’s going on.
And the rest period for this phase is three minutes in between sets for the same exercise. So, it’s not like you are going to be dilly dallying for three minutes after you do your set, you are actually going to be doing another set within 90 seconds, but it’s going to be for an antagonistic muscle group.
The key thing here is to get the body to go through those three phases. And there’s a really good reason for this Marc and if you allow me to, I will explain you what the logic is behind every single phase.
Marc: Go ahead.
Hugo: The act of recovery phase, OK. The phase where you are just training twice a week has three main functions. First of all, according to leading strength expert Tudor Bompa, which to me is one of the fathers, if not the father, of periodization, you are trying to adapt the anatomy of the body to the upcoming training so that you can create or produce and injury free environment. So essentially, your tendons and ligaments should be strong enough to support the stressful periods that will follow. This is something that a lot of trainees do not do, and as a result they always end up injured. And, me, knock on wood, I don’t have any tears or anything serious that has ever happened to me, thank god, throughout my training. Which is really a miracle, because during my teenage years I was not nearly as educated as I should have been and there were many atrocities I committed at the gym, but “lo and behold” I survived. [laughs]
But anyways… The second point for this phase is that it is a great time to address any sort of strength imbalances that your body might have, and this is the reason why I mostly recommend dumbbell work to be used during the phase.
And finally, this phase will also act as a great time in which the body will recharge its energy stores and allow for complete physical and mental recuperation.
Now, after this fairly unchallenging phase, it’s kind of like a maintenance sort of phase, recovery, we go to the loading phase. And the purpose for it is to basically stress the body. During the loading phase, the body is stressed with an increasing high volume of work that if you were to keep it for too long you will eventually over train you. Three things happen during this phase: The growth hormone output goes through the roof due to the fact that you’re resting short intervals in between sets and you have high volume. And there are numerous studies that show that this sort of training will go ahead an increase this hormone.
Hypertrophy, which is muscle growth of the cell, occurs by the body increasing the levels of creatine, water and carbohydrates inside the muscle cell, and this phenomenon is called the muscle volumization for those of you who are new to this. The body’s recovery capabilities will be upgraded during this time in response to the stress imposed by the increasing work volume, coupled with the short rest intervals.
Which leads you then to the next phase, the growth phase, in a perfect sort of metabolic condition, because what’s going to happen is that during the growth phase you will not stress the body anymore with volume, OK, you will stress it with intensity. So, you are going to go ahead and cut back and allow the body to go ahead and catch up. And what it will do with all these extra recovery abilities that it created is to overcompensate.
So the next phase, the growth phase, like I said, the body is not stressed by volume this time the stimuli is heavy weights. This phase if it will be kept for too long, eventually, the body will seize to stop making strength gains and you would also plateau. That’s why you have so many body builders…and you have this everlasting holy war between high intensity training versus high volume training.
Hugo: The answer is that you need a little bit of both, OK, and don’t take any of them to the extremes. That is really the answer, OK. It’s as practical as it get. And that’s kind of how I came up with this whole system; I tried to both to the biggest extremes. And I remember a period in my life where I was doing a lot of volume, and I really got over trained. Then I read this awesome article in the magazine saying, “Hey, you know, high intensity training. If you do this… so and so. You know, you are going to grow, et cetera, et cetera.” And then I embarked on it, and “lo and behold,” I started getting huge. And I am like, “This is crazy. OK, well this is what really works!” But then, I figured that after weeks on it to an end, I was not getting anywhere. So, I am like, “Oh man! What now?” Then my nervous system was beat and my joints were hurting, and I am like, “What is going on?” And it was not up until I saw the light and this took probably like a good year of me trying to find the answers at the supplement shop, unfortunately, so I lost a lot of money in the process.
It was not up until I said, “Oh, to heck with this. I am going to increase the volume again and see what happens.” And I increased the volume and “lo and behold,” I started making gains again. So, I am like, “OK, wait a minute. There has to be some sort of pattern here?” And thank god that god granted me the gift of the pattern recognition, something that made me a pretty good engineer back in the days of my engineering career, when I had one. And then I am like “Wow! Let me go ahead and experiment by oscillating,” and then that’s how I kind of perfected this system.
But in any case, during the growth phase when you stimulate your body, not through volume but through heavy weights, what happens is that not only it gives your body a rest from the volume, but also your testosterone levels go through the roof in response to a longer rest in between sets and the heavier weights. And in this case, hypertrophy occurs by the body increasing the actual diameter of the myofiber, which is the actual fiber of the muscle, through increase protein synthesis.
So basically, protein synthesis for those of you that are new, it’s basically creating protein strands through DNA and RNA and it takes place in the cytoplasm of the cell, which is more than what most people want to know, but I like to always explain the science behind things. And again, since your body’s recuperation abilities were built up to the maximum by the previous phase which was the loading phase and the volume has gone dramatically, the extra recuperation abilities are used to increase strength and build more muscle mass.
So, the reason the body does this is in order to be prepared for another stressful period like the one I just went through, basically. And this adaptation mechanism is the one that ensures the survival of the species. So, basically, what I am doing here is that I am using the body’s own natural built in abilities and just maximizing them. That’s pretty much it, you know.
Marc: I want this on the record, because I really appreciate both, personally and professionally, you taking the time out of your busy schedule to let me interview you today, and to do just a huge brain dump of information for the listeners. So, I want to thank you, Hugo, for taking the time to do this.
Hugo: Oh man, you are welcome. Again, I really appreciate you having me, and my passion is helping others and just transferring my knowledge to many other people because, man, I remember how lost I was and I am sure you remember how lost you were when we first started.
You know, if we have the knowledge, why not share it with others. - Hugo A. Rivera, CFT, SPN, BSCE
Hugo A. Rivera, CFT, SPN, BSCE. is a lifetime natural bodybuilder, multi certified personal trainer, industry consultant and fitness expert who not only knows training and nutrition theory, but also applies it on a daily basis as evidenced by the fact that he’s always in shape and by his awards and high placings at numerous national level bodybuilding competitions.
He is also an internationally known best selling fitness author with a very successful franchise of books called “The Body Sculpting Bibles” which collectively have sold over a million copies. Hugo is also the author of the very popular “Body Re-Engineering” e-book, which teaches you how to gain lean muscle mass and get lean without drugs, or fancy expensive supplements, using the secrets he devised after many years of weight problems as a child.
See Hugo’s ebooks online here:
A complete guide to bodybuilding supplements and eating to gain lean muscle
Shape Up Now
Click Here to Download Your FREE Copy of Shape Up Now
50 page compendium of quality information on getting in shape
BODY RE-ENGINEERING – COMPLETE MUSCLE BUILDING & FAT LOSS
Natural Bodybuilding Champion and Internationally Acclaimed Best Selling Fitness Author Reveals How To Build Solid Lean Muscle Without Drugs
Body Re-Engineering was designed by a guy who much like the rest of us, was not born with great genetics. He was overweight throughout his childhood and then during his early teen years got afflicted with anorexia as he did not know how to go about losing his extra weight. After that, he spent years studying every article ad book on exercise and nutrition as well testing and documenting what worked and what didn’t. The end result of all this work was not only a championship physique, but also a system that can be used by any regular person to achieve the shape that they are looking for. The system is called Body Re-Engineering as it will literally re-engineer the way you look. Click here to find out more: