http://www.musculardevelopment.com/ Anyone interested in bodybulding, this site is great for competition updates, supplement advice, training advice among other things!

http://www.gnc.ca/ GNC is a credible supplement store, this is who I rely on for the best prices for quality supplements.

http://www.fouadabiad.com/ Pro bodybuilder Fouad Abiad gives really good pointers on his site, check it out!

http://www.animalpak.com/ For anyone who wants good vitamins check their products out!

http://www.rivalus.net/ check out this site, their products are clean and effective.

Breakfast Is The Most Important Meal Of The Day

Delicious Easy Protein Pancakes

Hey folks, breakfast is said to be the most important meal of the day and I concur. My breakfast is a balanced blend of proteins with a healthy slow digesting carb source and low fats. I thought of an idea to incorporate all of the food into one blend making it easier and faster to absorb at once, I found that after blending these recipes and cooking them into a pancake form it made all the recipes much more palatable.

Ingredients/Directions

 

First poor the desired amount of egg whites into a bowl, make sure to use the whites and not the yoke for less fat content.

Then poor one cup of oats into the bowl of egg Whites.

 

Finally you will poor one scoop of protein powder into the bowl with the other ingredients and mix it up.

After rigorously mixing all the ingredients

Poor them onto a non-stick frying pan and

Cook 3 minutes on each side, or until it solidifies.

Add strawberries and a pinch of cinnamon, enjoy!

Friday Night Legs!

Tonights my favourite bodypart to work so heres my plan for those of you who would like to try it out!
Leg Press 6 X 20 (increasing weight on each set until 20 is complete failure)

Hack Squat 4 X 12, 10, 8, 8

Stiff Leg Deadlift 4 X 20, 15, 12, 10

Lying Leg Curl 4 X 12-15 (slow and controlled negatives)

Squat superset w/ 4 X 15, 12, 10
Leg Extension 4 X 15-20

I cant wait for this pump!

What Is In My Pre-Workout Shake 

Pre-workout shakes are an important part of preforming efficiently in the gym and optimizing energy. I have always incorporated an pre-workout shake into my plan. Here are some of the current ingredients in my shake!

• Micronized Bicarbonate
• N-Acetyl-Tyrosine
• Citrulline Malate
• Beta-Alanine
• Red Ginseng (fat Burner)
• stevia sweetener 

These ingredients dramatically improves my energy during workouts, I strongly recomend either a pre-workout or intra-workout shake to speed up recovery and growth. 

Quad and Hamstring Destruction

Contrary to popular believe legs are as important to exercise as any other body part, in fact legs are the most important in my opinion. This is based on the fact that neglecting to work legs hinders the overall development of your physique this is why I am posting my leg work out from today. I have never felt a pump in my legs that compares to the one I had today, my strategy for this workout was to up the volume for more intensity with strict stretch and contract form so here it is folks.

1-Lying hamstring curls 6 sets, don’t go to heavy go for contraction and stretch

·         85 pounds for 20 reps

·         95 pounds for 15

·         110 pounds for 12

·         125 pounds for 10

·         95 pounds failure

·         85 pounds failure  These last two sets are drop sets no rest in between

2- Leg press machine 6 sets

·         3 plates each side for 30 reps

·         5 plates each side for 25 reps

·         7 plates each side for 20 reps

·         8 plates each side for 15 reps

·         10 plates each side for 12 reps

·         12 plates each side for 10-12 reps

3-Barbell Squats at this point going heavy is redundant, the muscles are already pre exhausted just squeeze your quads and work the rest of the blood in. Make sure you go deep to stretch the fibers.

·         135 warm up set 20 reps

·         185 still warming up 20 reps

·         225 for 20 reps

·         225 for 15-20

·         225 for 15 reps

4-Leg raises for quads 3 sets

·         70 pounds for 15-20 reps

·         110 pounds for 15 reps

·         130 pounds for 10-15

5-Straight leg deadlift 3 sets

·         135 for 20 reps

·         185 for 15 reps

·         225 for 10-12 reps

6-seated calf raises 4 sets

·         45 plate each side 20 reps continue this for all 4 sets

7-Calf press machine 4 sets

250 pounds for 4 sets of 20 reps

I do hope you try this workout because I have never had a more satisfying pump for legs. This is only my second week working legs after 4 weeks off due to bad nee+ wisdom teeth surgery+ stomach flu and I can already feel my quads and hamstrings growing!

Williams Meal Plan  

Nutrition makes up a huge percentage of the equation, when it comes to my nutrition plan it remains consistent and I rarely deviate from it. In my experience I only ever have a rigorous workout if I’ve had all my meals, if I miss a meal I don’t work out simple as that. I thought it would be a good idea to show you my current meal plan day to day…..

§  Meal 1- 1 cup of oats or cream of wheat, pinch of cinnamon, 10 egg whites, 350 ML of water crystal light, handful almonds

§  Meal 2- 10 ounces of chicken, 1 cup of brown rice, grilled green beans tea spoon olive oil

§  Meal 3- 10 ounces of ground sirloin, 1 cup broccoli

§  Meal 4- 1 cup ground turkey or fish, sweet potato

§  Meal 5- 10 ounces chicken, lettuce, red peppers, olive oil

This is currently my meal plan sometimes if incorporate a cheat meal  if I'm looking for more calories

Supplements

As far as supplements go I take

§  Branched Chain Amino Acids from Rivulas

§  Clean gainer during mass phase from Rivulas

§  Promasil from Rivulas

This is currently my supplement plan. I enjoy this meal and nutrition plan works well for me during the winter to put on size and keep fullness in the muscles. Feel free to leave a comment with your updated nutrition plan.

Change It Up

Chest Workout This Week 

During the past two years I have been constantly changing the exercises I preform for the particular muscle group I'm working whether it be chest, back, legs or shoulders the concept still stays the same. The point is to not stay too consistent as this could hinder the growth process but to change it up every week to shock your muscles which in turn will stimulate growth. Some things you may consider applying to your workouts are things like drop sets, increases rep ranges and lowering rep ranges. I have decided to post my chest routine from this week; hopefully you will incorporate this into your next chest workout.

Flat Barbell Bench Press

  

4 sets135-15 reps warm up

225-10 reps

235-8 reps working set

255-6-8 working set

Floor Press                         

      

3 sets

185 6-8 reps

205 6-8 reps

225 4-6 reps

Incline Hammer Strength Machine     

                   

   3 sets

2 45`s each side 12-15 reps

2 45`s + 1 25 plate each side 10 reps

3 45`s each side for 8-10 reps

3 45`s+ 1 25 plate each side 6-8 reps

Incline Dumbbell Fly’s

3 sets

50 each arm 10-15 reps

60 each arm 10 reps

70 each arm 8-10 reps

Cable fly’s

Hint ``Preform this exercise like your hugging a large oak tree for maximum contraction``

3 sets

25 each side 10-12 reps

30 each side 10 reps

35 each side 8 reps

45 each side 6-8 reps

This week I followed this routine and felt good after it, this is more for power incorporating the floor press to strengthen my lockout however I include two isolation exercises at the end to finish my chest off and stretch it out. Hope you try this workout and I’ll be posting my daily nutrition, supplements and last Sundays leg workout. Train hard and kill it!

Post-Workout Branched-Chain Amino Acids vs Protein

Through my experience I have acquired alot of knowledge about various supplements and there purposes. I have been working out for 2 years now and have been constantly changing both my diet and supplements. Through this I have discovered how important Branched-Chain Amino Acids are for maximum recovery as well as overall growth, and I have finally discover a plan that works.

Branched-Chain Amino Acids are vital for post-workout recovery. When you consume a protein shake post workout the Amino acids in the protein are not absorbed because the dose isn't high enough. The Branched-Chain Amino Acids should be a separate shake taken immediately after workout, then protein should be consumed 30 minutes after your amino shake to ensure you absorbed all the amino acids.

This is a method that has worked very well and aided in my overall muscle growth and recovery, if anyone has implemented this workout into their regime please feel free to post your thoughts.

"I don't train to failure, I train to success" Kevin Levrone