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Without a consistent nutritional approach to back it up, even the best muscle gaining training protocol can end up being a fat-loss program, a fat-gain program, or just a "look exactly the same" program. ► Shop Animal Supplements: http://bbcom.me/2DPMzvp ► Premium Fitness Plans: http://bbcom.me/2DQ7j60 ► Evan Centopani's Iron Intelligence Training Program: http://bbcom.me/2DRGWN1 That's one reason why Evan Centopani says that as a professional bodybuilder, he is also a "professional eater." He takes this stuff very seriously. If you want to get the most out of his groundbreaking program Iron Intelligence, learning what you can from his nutritional approach is a must. Before you lift a single weight, do yourself a favor and watch this nutritional day in the life of one of the world's top bodybuilders. No, you don't have to eat as much as a 275-pound bodybuilder does to be successful with this program—although we've provided that info if you want to try. But you'll probably have to eat more than you're accustomed to, both in terms of protein and vegetables. If you watched Evan's video "How an IFBB Pro Really Eats," you know the man can put away serious amounts of kale. This won't be easy. But will it be worth it? Well, I'll let you decide once you start struggling to find a pair of pants that fit over your quads. | How Much to Eat | - Calories are necessary to drive growth, but not at the expense of throwing nutrient quality and your health out the window. Evan insists that food quality is crucial. "If you're constantly eating like crap, you're going to train like crap," he says. - That's not a recipe for growth. Rather than focusing purely on protein, carbohydrates, and fat, he adds a fourth mandatory "macro"—vegetables—and he encourages you to do the same. - Here are the macros he recommends for anyone following Iron Intelligence: Protein: 1.5 grams per pound of body weight per day Carbohydrates: 1.5 grams per pound of body weight per day Healthy Fats: 0.65 grams per pound of body weight per day Vegetables: 2 grams per pound of body weight per day Remember that the numbers above serve as a starting point, not a set-in-stone prescription. Begin by figuring out how many calories you need per day by using Bodybuilding.com's calorie calculator. Make sure you select "weight gain" and choose either "moderately" or "very" active, depending on your job and lifestyle outside of the gym. | What to Eat | Protein Sources: Chicken and turkey breast, chicken liver, lean red meat (90/10 ground, flank steak, sirloin, filet), white fish (cod, fluke, flounder, sole), eggs, whey protein Carbohydrate Sources: Rice (white, brown, jasmine), sweet or white potatoes, oats, fruit, oat flour, brown rice syrup Fats: Nuts (almonds, walnuts, pecans, macadamia nuts), seeds (pumpkin, flax, sunflower), avocado, olive oil, canola oil Vegetables: Broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, bell peppers, carrots, rutabaga, turnips, squash ============================================= | Evan Centopani's Recommended Supplements | ► Animal Fury Pre-Workout: http://bbcom.me/2DPApTg ► Animal Whey: http://bbcom.me/2DRhEPr ► Animal Omega: http://bbcom.me/2DOEOWA ► Animal Pak: http://bbcom.me/2DSyEEA ► Universal Carbo Plus: http://bbcom.me/2DRi5t3 ► Universal Creatine: http://bbcom.me/2DNSfG1 ► Animal Shake Cup: http://bbcom.me/2DQpkBk | Animal Clothing & Accessories | ► Animal Iron Intelligence Iconic T-Shirt: http://bbcom.me/2DRGRcb ► Animal Iconic Tank: http://bbcom.me/2DP29Hn ► Animal Iconic T-Shirt: http://bbcom.me/2DPNnjV ► Animal Pullover Hoodie: http://bbcom.me/2DP5GWu ► Animal Zip Up Hoodie: http://bbcom.me/2DQpdpo ► Animal Sweatpants: http://bbcom.me/2DQpkkO ► Animal Beanie: http://bbcom.me/2DOEwis ► Animal Gym Bag: http://bbcom.me/2DQ7b6w ► Animal Wrist Wraps: http://bbcom.me/2DRjz6i ► Animal Pro Lifting Straps: http://bbcom.me/2DOEcQM ============================================= | Bodybuilding.com | ► Supplement Store: http://bbcom.me/2DQEmqT ► Sales & Specials: http://bbcom.me/2DOZBt2 ► Fitness Articles: http://bbcom.me/2DOZDkE ► Premium Fitness Plans: http://bbcom.me/2DQ7j60 ============================================= | Follow Us | ► Twitch: http://bit.ly/2q1dttE ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.
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Pick your program here - http://athleanx.com/x/my-workouts Subscribe to this channel here - http://bit.ly/2b0coMW The deadlift is one of the simplest exercises that is also one of the most often misperformed. In this video, I’m going to show you how to deadlift and make sure you get it right every rep by using a simple 7 step checklist. You’ll learn how and where to place your hands, feet and body in relation to the bar as well as how to lift the damn thing off the ground with the heaviest weights you can handle. Before ever deadlifting at all, it is a good idea to use a little bit of preparation. I show you a body prep and a movement prep to help grease the groove in both. The body prep is one that you can use quickly just to feel more loose prior to executing the deadlift. Place your feet wide against the inside of the plates and work to increase the mobility of your hips by addressing hamstring, pelvic and adductor tightnesses. The movement itself can be made much easier to visualize how to perform by going through a simple flow prior to lifting. Place your hands on your thighs and let them move down as you do nothing but hip hinge. Once the hands are at the level of the knees, stop hinging and simply let your knees bend to get your hands down to the bar. On the way up, you will be reversing the movement. Push only through your feet until your hands are at the level of your knees, at which point you will drive your hips forward to complete the lift. Once you feel loose and the movement is grooved, it is time to attack the deadlift with actual weight in your hands. Here you want to first be sure that your body is set up properly as it relates to the bar. Your feet should be hip width apart and the ties of your shoelaces should be visible beyond the bar when you look down at your feet. The hands should be just outside of your legs, with enough room to make sure that you aren’t scraping your arms against the outside of your legs on the way up and that you aren’t inadvertently bending your elbows when you press your knees outward on the ascent which can jeopardize the health of your biceps. Your grip can either be a double overhand, mixed grip or hook grip. The double overhand provides the least amount of stability but the most amount of muscle balance because of the uniformity of the hands and arms. The mixed grip can lead to imbalances between the muscles in the shoulder girdle if you don’t make sure to switch up between sets. The hook grip is definitely the most stabile but it is also the most uncomfortable and takes a lot of getting used to if you haven’t tried it before. The beginning of the lift must be thought of as a leg exercise to protect the integrity of your lower back. Push through your feet while keeping your hips down during the first part of the movement. Do this until the hands are at the level of the knee. At this point, the hips should fire forward as you drag the bar up your shins and now onto your thighs. Keep pulling your arms down to your sides which will help to keep the bar close and will engage the lats to ensure stability of the shoulder girdle throughout the lift. Reverse the movement back to the ground by first hinging at the hips until the bar is at the level of the knees and then simply bending the knees to get the bar back to the ground. When you want to learn how to do the deadlift it is important to have a few keys that you rely on and cue off of when performing it. I hope that these are very easy to both perform and visualize, making this the most helpful deadlifting tutorial that you have watched. For more coaching from me in a complete workout program, head to http://athleanx.com and pick the program best suited to your goals by using the program selector. Start training like an athlete and see incredible changes to your body by focusing not only on what exercises you are doing but how you are doing them. For more videos on how to deadlift and how to bench press, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
http://worldunderground.com/ https://www.instagram.com/wrldundgnd/ Beats by Chase Moore and NorthCapitalBeats Follow on Instagram https://www.instagram.com/madsquablz/ https://www.instagram.com/denzilporter/ https://www.instagram.com/teambackpack/ Executive Producer Armani Cooper Director Zach Stith @Zach.mov Editor Zach Stith @Zach.mov Cinematography Charles White Zach Stith Audio Recording Bobby Gregory Jay Cloud Audio Mix & Master Bobby Gregory Production Assistant Larissa Price Tahra Nobles Crystal Lebron Jordan Robbins Steven Payan
A lot of us in the Generation Iron offices are still reeling from the passing of Rich Piana - especially as many have met him personally in the process of filming Generation Iron 2. I decided to reach out to Ric Drasin, who was a well known long time friend to Rich Piana, to get more context and insight into Rich's passing. Ric Drasin has been releasing honest, entertaining, and informative videos on YouTube for quite some time... so I knew that he would be able to have a frank and reflective conversation with me about Rich Piana's life leading up to his tragic death. We touch upon the rumors of recreational drug use, his past heath issues, and the kind of life Rich always pushed to live even up to the very last few days. You can watch our full interview above. Bodybuilding, fitness, weight training - all on the Generation Iron Fitness Network! Try our GYMOJI bodybuilding emojis on the app store: https://appsto.re/us/oyBLdb.i Be sure to subscribe to receive updates from the GI Fitness Network: http://www.youtube.com/subscription_center?add_user=GenerationIron Check out our official website: http://www.generationiron.com/ Check out our Facebook: https://www.facebook.com/GenerationIron And follow us on Twitter: https://twitter.com/GI_Fitness
Good times, Good turn out, Good people - GWAC participates to raise dollars for the cancer fight at Model A Fitness modelafitness.com