People often ask me how I’ve got my physique and how I maintain such a low level of body fat. While there is no straight answer to that, the principles I follow are quite simple, yet effective.
Let’s start with my diet. As you have probably guessed, it is quite high in protein. I am aiming for about 200g of protein per day, coming mainly from lean meat cuts. This includes grilled chicken breasts, lean beefsteaks, as well as fish such as salmon and tuna.
The second macronutrient I pay particular attention to is carbohydrates, which I aim to keep to a minimum. Currently the majority of my carbohydrates are coming from fruits and vegetables with very little coming from brown rice, whole-wheat pasta or oatmeal. I tend to consume those on my refill days.
Finally, I keep an eye on my fats. I love peanut butter, so a good amount of my fat content comes from that and I’ll occasionally add nuts such as almonds or pistachios. I also eat 8 eggs per day, packed with healthy fats whilst also contributing to my protein target, and at least one avocado.
In regards to my training, I tend to change it quite often so to keep the body guessing. For example, I can spend 2 weeks doing high repetitions (12-15) with fairly lighter weight, which is then followed by 2 weeks of low repetitions (5 or less). However, I prefer spending the most amount of time in the mid-range, which is 8-12 repetitions, as this is the optimal amount for muscle hypertrophy (gaining muscle size).
I train from Monday to Friday, following a split program – Chest, Back, Arms (Biceps, Triceps and Forearms), Shoulders and Abdominals, Legs. I spend the weekend out of the gym, but I am still active. For example, I might go hiking, swimming or play 5-a-side football. I don’t lift weights on those two days, as the body needs to recover for another week of demanding workouts.
A good supplement stack is the finishing touch for an ideal physique. Although I have always made good progress in the gym, things really took off when I started using the LA Muscle products. I’ve noticed a significant increase in strength and muscle mass, while also getting leaner in the process. And since I often receive emails asking me what supplement I am taking, I have decided to share with you my stack and explain why I have added each of those supplements.
LA Whey Gold – the base of each stack, in my opinion, is the protein powder. There are so many benefits, such as speed of absorption, high protein biological value, recovery benefits and convenience to name a few. LA Whey Gold comes in 5 delicious flavours. My favourite’s are Banana and Vanilla. I take one serving first thing in the morning, sipping on protein while preparing my breakfast, and one serving straight after my workout.
Norateen Heavyweight II – in my opinion this is the best muscle builder out there and the results I’ve achieved speak for themselves. In as little as 2 weeks I managed to add 5kg extra weight to my working sets, which transferred into adding lean muscle size. Everyone who lifts weights knows that increased strength and ability to lift more weight will eventually lead to adding more muscle size. So Norateen Heavyweight II is one of my favourite LA Muscle products for that reason.
311 BCAAs – there are numerous scientific studies showing the benefits of BCAA for recovery and optimised muscle protein synthesis, so it should come as no surprise why it is in my stack. What makes this BCAA different is the 3:1:1 ratio of the branched chain amino acids Leucine, Isoleucine and Valine. I take 4 capsules before my workout and another 4 capsules straight after my workout with my protein shake.
Testorone 250 – I have included this product in my stack to make sure that my testosterone levels are constantly high. Testorone 250 uses the highest-grade tribulus terrestris, sourced from Bulgaria. This extremely potent version gives me additional strength, so I can push really hard in the gym and beat my personal bests. I take about 2 capsules 30 minutes before my workout.
Testo Max Night – this supplement contains the patented ZMA® formula along with Chrysin and Acetyl-L-Carnitine, which can improve the quality of my sleep, as well as support healthy testosterone levels. By stacking Testorone 250 and Testo Max Night, I can rest assured that I am constantly in an anabolic state. I take 3 capsules with water on an empty stomach, just before bed.
Creatine Monohydrate – another widely researched supplement, creatine monohydrate is well known for increasing ATP levels (associated with strength increase). LA Muscle have used the patented version (Creapure), thus ensuring that you get nothing but the best. As mentioned above, to increase muscle mass, it is very important that you can increase your strength and power. This is exactly what creatine monohydrate does. I take one scoop (5g) about 30 minutes before my workout and another scoop straight after my workout in my protein shake.
Six Pack Pill – I like to refer to this supplement as the “polishing touch”, as it helps me get rid of the excess body fat and stay lean. For me it is important not only to add mass, but to keep my definition as well. Six Pack Pill is specifically formulated with natural ingredients to help you boost your metabolism and burn fat while you are still packing muscle.
Well, this is my nutrition, training and supplement advice. I hope it finds you well in pursuing your fitness goals. Once you are on the right track, all you have to show is persistence and commitment towards your goals. The great results then come as an inevitable consequence.
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