Monday, December 30, 2013

Ultimate HOME made pre-workout drink WARNING VERY POTENT

Okay, so you guys want a secret to making your OWN pre-workout drink with a sick kick and cheap! Well then you are at the right place, I'll riddle off the things you need.

1. 8 oz coke
2. 4oz green tea
3. 2 cups of 8 oz black coffee
4. 1 tea spoon of honey
5. 1 table spoon of lemon juice

you'll get an insane energy rush from the sugar and caffeine (this is for long strenuous workouts)

you should burn the quick hitting sugar carbs by the end of the workout. The coke increases alertness with the chemical stimulants in it.
Now be prepared to have some heavy weight bouncing off your chest.

Saturday, November 9, 2013

Why Fenugreek is important to burning fat

Fenugreek has the ability to increase the effectiveness of insulin, growth hormone, and testosterone (three of your most anabolic hormones. It is one of the oldest known medicinal herbs and has been used to maintain respiratory and stomach health. Recently there has been much interest in fenugreek as mounting date indicate that along with its anabolic growth agents, it is an anti diabetic agent thats to its ability to increase insulin sensitivity. Fenugreek contains a variety of amino acids and steroidal saponins which are the building blocks of various steroids including testosterone. protodioscin, a chemical found in the hormone DHEA has been shown to boost testosterone in older men. Because fenugreek can regulate blood sugar and improve insulin sensitivity it can assist in stimulating muscle growth. Much of it's anabolic properties may be due to 4-hydroxyisoleucine, a derivative of the essential branched chain amino acid insoleucine. This amino improves insulin's ability to transport nutrients into cells. Researchers at National University in Seoul, Korea have discovered two growth hormone release stimulators in fenugreek, fenugreek saponinl and diosein that caused 12.5 and 17.7 percent increases respectively in growth hormone demonstrating that steroidal saponins can stimulate growth hormone release from pituitary cells. GH can increase muscle mass, strength and bone development as well as enhance joint and muscle repair and fat burning. Furostanol glycoside fenusides is another compound found in fenugreek that has the ability to increase effects of testosterone. Male athletes who took 600 mg per day of fenuside extract for 8 weeks significantly reduced bodyfat and improved muscular hardness and density, some of which was due to a 6% increase in circulating testosterone and up to 12 percent increase in free testosterone. Researchers attribute this phenomenon to fengreek's ability to inhibit the activity of aromatase, the enzyme that converts testosterone to estrogen.

Wednesday, November 6, 2013

Sample workouts


Incline Bench Press 4 X 10
Flat Bench Press 4 X 10
Decline Bench Press 4 X 10
Flat Dumbell Flyes 4 X 10

Pull-ups 5-7 Failure
Bent over Rows 5 X 8-10
Lat-Pulldowns 5 X 8-10
Seated Low-Rows 5 X 10
Hyperextensions 5 X 12 w/ weight
Deadlifts 3 X 8-12

DB or Barbell Curls 4 X 10
Preacher Curls 4 X 10
Incline Curls 4 X 10
Hammer Curls 4 X 10Triceps
Pushdowns 4 X 10
Skull Crushers 4 X 10
Donkey Kickbacks 4 X 10
Dips 3-4 Failure

Barbell Military Press 3 X 8-10
Side Raises 3 X 8-10
Front DB Raises 3 X 8-10
Rear DB Raises 3 X 10
DB Military Press 3 X 12
Upright Rows 3 X 12

Back Squats 3 X 8-10
Leg Press 3 X 10
Leg-Extensions 4 X 10
Hack Squats 3 X 10
Walking Lunges 2 Down n' back
45 degree Lunges 2 X 10 Hamstrings
Standing Leg Curl 3 X 10
Russian Deadlifts 4 X 10
Lying-down Leg Curls 4 X 10
Seated Leg Curls 4 X 10

Ham n' Glute Raises 5 X 10
Standing Calve Raises 3 X 14-20
Seated Calve Raises 3 X 12-20
Seated Calve extensions 3 X 12-16
Donkey Calve Raises 3 X 10 (Optional)
- See more at:

Monday, October 28, 2013

mens physique prep

As some of you know I competed in my first men's physique show this past weekend. I had no idea what to expect besides from the youtube clips that I had watched endlessly to get an idea of what actually goes on at a show. Though I didn't place I learned a lot from the experience. It's not about being huge, but lean body mass and technicality of your poses. It's important to do more poses and try to keep a relax state with locked abs. Physique isn't about showing off massive muscles. I did my spray tan the day before the show to avoid the rush in the morning of getting it done at the show. I went with what is called blackout which gave me a very nice color and it wasn't runny like some spray tans do. The show's are also very long and drawn out so if your planning on doing one be sure to bring things to do or work on because your only on stage for about 10 minutes if that total. Then the rest of the time is sitting around waiting for other parts of the competition to get done. We had a 4 hour break in between our the pre-judging and the night show which I thought was crazy. I'm not sure if other competitions do that or if it was just the show That I went to. As far as dieting the last week I did pretty low carbs kept it around 100. Then the day of the show I carbed up ate a lot of brown rice to fill out. Also ate some fruit before going on stage to help dilate veins. All in all there's not one way of doing a show and prepping for it. The best way to get ready for one is to practice your poses that's more important than having more size. If you don't have the poses down and don't know which angles you look good at you will lose it doesn't matter how ripped you are or how good you look. The other thing to keep in mind is go with what you know. Don't change your routine because someone else is doing it differently. It's more important to be confident and go with what you typically do so you don't mess up. And even if you do mess up so what at least you had the balls to go up their and compete which so many people will NEVER do. I think that takes a lot of courage to go up there and show off your body to a crowd no matter how you think body looks. At least YOUR doing it. No one can take that away from you. Just go out there and have fun and if you don't place so what? There's tons of other shows that you can go to and prove yourself at.

Saturday, October 19, 2013

building the chest

The first thing people want to do when they hear about working out the chest is bench press. Yes, bench press is a nice way to build your chest muscles, but the more variation of exercises you do the better. A solid chest workout consists of dumbbell bench press because it gives more focus on the pecs and helps with your balance and keeping the weight stabilized. Another is incline bench, incline bench focuses more on the inner pecs. Cable cross overs are another good exercise to do. your flexing your pecs and moving the arm motion helps build the entire chest muscle. Another good exercise for the chest is dumbbell fly's. Dbell fly's will risk you to injury because of the range of motion but, it works the chest far more than cables and other chest exercises because of the motion. just standard push ups is also great to add to your chest workout for more endurance and just an overall old school way to build your chest. People often leave push ups off their routine, but after a brutal workout push ups are a great way to end it.

Thursday, October 17, 2013

The benefits of Meditation

Mediation is something that a lot of society today has gotten away from. Mediation allows you to clear your mind from all of the crazy stuff going on in your life and just get away from the continuous bombardment of ads and other useless garbage that people sell us with. Mediation is simple and it only takes 30 minutes of your time to get it's "full effects" I enjoy mediating every morning when I wake up. I typically do my stretching routine and then relax and close my eyes. Sometimes I'll play frequencies or relaxing music to help relax, but I think it's better to be alone with your thoughts. It appears today that we have a problem with facing ourselves and that's why we listen to music, TV and whatever else you want to add to the list to get away from ourselves. The problem is you will have to face yourself and your thoughts sooner or later. Might as well as cope with them what you don't like and what you like and mix them together like a painting to create what you want. Mediation is often linked to the Buddhist religion which is purely self and spiritual. People tend to rely on false people as "Gods" and blame "Gods" for their problems. God has turned into a scape goat in many ways. If that's what you have to do that's fine there's nothing wrong with believing in "God" but get in touch with yourself before you seek others in guidance. Give it a try and see how it helps you with stress and the craziness in your life.

Be what you want to be, do what you want to do, speak to who you want to speak to. The only thing holding you back is yourself you can't set limits. When there's limits then there's doubts.

Tuesday, October 15, 2013

6 Facts about L-Glutamine

1. Protein synthesis, as any other of the 20 proteinogenic amino acids

2. Regulation of acid-base balance in the kidney by producing ammonium

3. Cellular energy, as a source, next to glucose

4. Nitrogen donation for many anabolic processes, including the synthesis of purines

5. Carbon donation, as a source, refilling the citric acid cycle

6. Nontoxic transporter of ammonia in the blood circulation

Glutamine aids in the healing process of the muscles. It's an amino acid very popular with bodybuilding and athletes alike. After workouts your body needs to repair it's self and unless your eating a lot of chicken, eggs, spinach etc. You probably aren't repairing your muscles thus why it's good to supplement it. I've seen studies where bodybuilders would take up to 35 grams of glutimine, but you have to realize how brutal most of their workouts are. So their glutimine levels will deplete more than an average person's workout.

Saturday, October 12, 2013

L-arginine AKG

What is AAKG?
Arginine alpha-ketoglutarate (AAKG) is a salt of the amino acid arginine and alpha-ketoglutaric acid. It is marketed as a body building supplement. Nitric oxide supplements usually contain arginine alpha-ketoglutarate, which purportedly increases and maintains a high level of nitric oxide in muscles. In theory, the production of nitric oxide from the supplemental arginine promotes vasodilation (dilation of blood vessels, which in theory may make you look vascular [veiny]), which increases blood flow, oxygen transport, and delivery of nutrients to skeletal muscle during resistance training. This purportedly results in dramatic increases in muscle size and strength.

I've used L-arginine and have good results so I decided to try the other form L-arginine AKG. so far so good. The 1st day of use It gave me really dry mouth. I could drink a ton of water and the dry mouth just wouldn't go away, but after the next few days of use I didn't get the dry mouth so I think it was my body adjusting to the new form. AKG definitely helps with nitric oxide for workouts. Arginine is the main ingredient in most pre workouts, but if you buy it in free form it's WAY cheaper than spending 40 bucks a pop on a pre-workout that is nothing but sugar and caffeine with a few grams of arginine. I notice myself getting stronger and having more endurance during my workouts. Veins are also looking very nice and sharp.

Friday, October 11, 2013

keeping a thin waist

Instead of stuffing your face for 3 meals spread out your meals and eat LESS! If you make 4-6 meals and cut back the amount of food you typically eat in one sitting and space it out instead, you'll see major improvements in your body. At first sense your accustomed to eating heavily for three meals your going to feel more hungry, but as you continue to move towards the 4-6 meals eating style your body will adjust towards the new diet. The mainstream eating habbit(s) has made the country over weight and fat, Clearly there needs to be a "change" in the diet and the way we eat. Of course the people who promote these eating habits don't care because it's more money in their pocket. This doesn't mean you can't cheat from time to time, but eat according to what you want in life. If your getting your chicken and protein from a fast food joint don't expect a 6 pack and stellar vlines. START TODAY! Don't wait a week or keep putting it off. The more you wait the longer it's going to take to get the beach body you want. Just do it now!

Saturday, October 5, 2013

How to speed up your metabolism

Green tea extract speeds up the metabolism and gives healthy anti oxidants through the body. Studies have also shown that it can help prevent cancer. The caffeine will help you stay awake throughout the day and boost your metabolism to another level. 1 capsule is the equivalent of 5 cups of coffee without the bitter taste and brown teeth. Give it a try and see if it fits to your dietary needs. Definitely a worthy product to tryout.

Sunday, September 29, 2013

5 facts on B vitamins

1. B vitamins help the body produce more energy.

2. B vitamins help with keeping the metabolism high.

3. They help regenerate new cells in your body which help against cancer and other health diseases.

4. They help keep your skin smooth and healthy.

5. They help with mood and keeping your cognitive function where it needs to be and at a "normal on set level.

Saturday, September 28, 2013


L-arginine is a natural amino acid that is found in meat. When L-arginine is supplemented it increases nitric oxide and can increase vascularity when it increases blood flow through out the body as well as give you a relaxed feeling. This amino acid is typically used for high blood pressure.

amino acids


Gym Shark Review

I recently purchased some Gym Shark fitness wear to see if it could live up to all the "hype" it's been getting. My first order was a black v neck and I was impressed It fit very snug and shows off the physique great!I then purchased the LUX track suit with their underwear and I again was not disappointed. The track suit was very snug! I bought an XL for my 6'3 190 frame and it was tight, but not tight to the point I couldn't move or workout. It holds all the heat in and is great for working out in. The sweat pants are also very nice and snug I bought a large for these because I have a small waste, but long legs. The large fit but was a bit loose around the waist. The bottoms give breathing room for your thighs and are very snug around your calves (which is what I like about them) The only real downside to them is how expensive they are (56 euros for each) The underwear was also very comfortable probably more comfortable than Calvin Klein (In my opinion) They come with an excellent waist band that fits like a seat belt also very snug. I went with mediums on these (again small waist) Their sizing is a bit strange as it's a clothing company from the UK, but everything that I've gotten has fit and I haven't had any issues I just recommend ordering a size bigger for the hoodie and for the bottoms a size smaller (unless you like baggy) I recommend this for the Gym freaks that Like to dress in style while going hard in the gym going balls to the wall! Overall I give the company a 4/5

Friday, September 20, 2013

Don't forget LEGS!

Training legs is very important and actually vital for upper body growth! Just because you can't show off your legs as much in public as your arms and chest they are still an important body part to train! One reason is because it will give your upper body rest, but keep your body at work! #2 Training legs will keep your body well balanced. You wont look unportioned. People think they can just go to the gym and do bicep curls and get big. NOT THE CASE! IF TRAINING WAS THAT EASY EVERYONE WOULD DO IT! Do your sets of squats, do your rows and split squats! Be sure to hit the hamstrings and glutes! It's never to late to train legs. Sure your body will be sore the next day, but you wont regret it! It's like math you can't solve an equation without first knowing the formula to solve it. Well legs are your formula it's time to start training them.

Friday, September 13, 2013

The differences in your attitude

Attitude is more important than anything, Don't be indecisive plan ahead, get it done, do it RIGHT the first time and you'll never have to do it again.

Friday, September 6, 2013

lift and let the mind go silent

One of the best stress relieves in life is exercise. It's something that is accessible to everyone. You don't need a gym pass you can walk,run do push ups sit ups in your home or outside for FREE! NO CHARGE! people love free stuff right? SO WHY AREN'T PEOPLE DOING IT!? The reason why is because it's just to damn hard. People want to pop a pill and take a drink to get "results" those don't bring results it's a fantasy myth. You have to get the fabricated idea's that have been fed to you and tormenting your mind out of your head. Everyday you are being exposed to new drugs that "work", but do you believe they work? Do you think they are real? Have you ever read the label of these "magic pills?" Once you buy into their products your sold and usually there's no turning back and it becomes a huge money pit and your still not satisfied because your not eating right and filling your body with "drugs" from companies whom are not regulated by the FDA. There is however healthy none chemically compounded supplements such as amino acids and vitamins which come from natural sources. This far out ways the chemicals that people flood into there body unknowing of what the chemicals they are consuming even do or what the side effects are. READ labels before you eat and take supplements and do your research. Just because it's in a bottle doesn't mean it's good for you. Just because it's in a bottle doesn't mean it's going to do "magic".

Thursday, August 29, 2013

Start with a Positive Mind

People often seek motivation which there's nothing wrong with it, but remember your wasting time looking at nice pictures with nice quotes. you could be doing your workout now! Everything you need is in your head just go and do it. What's stopping you? YOURSELF! It's your choice to get off the computer and hit the gym, It's your choice to sit on your laptop and eat bad food. You can't blame it on anyone else but yourself. Your health is all on you and no one else! This is why I like fitness you determine what you want to workout, Everyone else that doesn't have their ideal body is just cheating themselves or over doing things. People think they can go to the gym everyday and work the same muscles. You can't! Your not superman you need sleep and you need rest! You need nutrients to keep the body going and healthy otherwise your body will start to dwindle and fatigue. If you don't like working out alone find a friend or if you don't have any just make up a evil twin that constantly tells you that you can't do it. What better way to be motivated than to have someone say your not capable to do it. This is probably the biggest driving force for me. I love telling myself I can't do something then prove myself wrong. It's reverse psychology! Some people quit when they hear negative comments and those are the people that fail in this world! People constantly criticize, judge and hate. That's life feed off that negative energy instead of feeling sorry for yourself. Lots of people feel sorry for themselves and that's why they will never be better than average. That's why they will never be anything more than ordinary. Those are the ones that make excuses, those are the ones that try to tear others down that achieve what they want to be. Now go and get what your worth!

Wednesday, August 28, 2013

Cardio for a beast

Cardio is a key part to my workouts lately, I typically run a fast paced 2.5 mile run at about 90-80 percent of a sprint. This helps build endurance and will really help lean out the body. I rather do miles over sprints because sprints are harder on the joints and cause more issues with ligaments and muscles. I typically do a 2-4 mile bike ride as well during the day depending on how I feel. I do the bike ride as fast as I can ride, I don't do it to relax or cruise it's fast paced and only takes about 15 minutes to do, so time shouldn't be an issue when biking. The harder you ride the harder you work your leg muscles, it really helps loosen up your legs. I do my cardio before My workouts because it helps you battle fatigue. Doing this will really help with your endurance.

Saturday, August 24, 2013

5 tips to gain muscle mass fast

1. The first step is increase your protein intake! Protein is the building block for larger muscles.

2. Increase the weight your using during your workouts, You will want to do less reps and more weight.

3. Do your max weight several reps by doing negatives. You will need a spotter to help you. The idea is going down very slow and having the spotter help you push it up. This will maximize growth and size by forcing the muscle fibers to breakdown and later expand.

4. Drink plenty of water! Water helps with building muscle tissue.

5. Change up your workouts and don't be afraid to go to failure.

Tuesday, August 13, 2013

5 Harmful Health Dangers of Soy

1. High phytic Acid reduces calcium,zinc,iron,copper which in turn causes growth problems in young adults.
2. Soy interferes with protein digestion and may cause issues with the pancrease.
3. Can cause cancer and is linked with thyroid disease.
4. It contains Isoflavones which are plant compounds that resemble natural estrogen which blocks "normal estrogen." It is also linked to infertility.
5. Soy food increases your need for vitamin D which may cause vitamin and mineral deficiencies

If you read the ingredients to what your eating you will find that soy is in almost everything that you eat. It's used as a taste enhancer. Avoid it if at all possible.

Wednesday, August 7, 2013

5 things that are detrimental to health

1. Not eating isn't going to make you skinnier, it will actually cause you to bloat and make your body hold on to more fat. This is because the body goes into something called "starvation mode" Your body doesn't know when it will be fed next so it hangs on to fat to keep it functioning.

2. Not drinking water to have more veins. This is dumb because your body needs water to grow. Your body is mainly made of water why would you starve it from that? It's stupid. If you want veins decrease body fat, or take amino acids which increase blood flow.

3. not getting 6-8 hours of sleep. This effects your thinking process, causes mood swings, and your body wont grow if it's not getting enough sleep. Sleep deprivation destroys your health all around and makes you feel bad the next day in most cases relying on caffeine is no excuse.

4. Not making your meals before going to work. If you don't make your meals your more than likely going to eat garbage at a fast food restaurant. To avoid this prepare your meals for each day on the weekend and place the meal in plastic containers with labels. This will make you more organized and help you with eating healthy through the week which will make you more lively.

5. Avoid foods that contain a lot of sodium and high fructose corn syrup. High fructose corn syrup is hard for the body to digest and is bad for the liver. When you eat to much sodium it makes your blood pressure go way up. Salt also works on your kidneys which makes your body hold on to more water.

Saturday, August 3, 2013

6 brutal ab workouts

Remember cowards never start, the weak never finish.

1. 4 sets of 25 sit ups
These are classic sit ups but they do the job, Make sure you feel the burn and do them SLOW!

2. Leg outs hold for 10 seconds 4 sets of 12
These again must be done slow you'll feel more of a burn when done slower it's not about speed when it comes to muscle growth.

3. 3 sets of 10 Roman chair sit ups

These will help your abs all around not just the top but the lower as well, these will burn like HELL! But if you push through them you'll see great results.

4. 3 sets of 10 use a weight hold it out and squat down. This will build the core as well as legs.

5. 4 sets of 25 bike kicks. T
These will will build your abs as well as legs.

6. 3 sets of 10 Toe touches
Toe touches focus' on the lower abs and helps the abs to stretch and expand. It also ads a solid finish to your ab workout.

Mix it up and have fun, there's no definite workout routine that will get you shredded abs, but this will help you get you there.

Thursday, August 1, 2013

The Organic and Free-Range Myth

The brutal truth on organic and free ranged animals. The super market isn't a "safe" place to buy food, the filled shelves are lined with what might as well be poison. Are these products even worth eating? Read below the untold story from inside the farms.

The Organic and Free-Range Myth

Monday, July 29, 2013

Blast your abs with 4 simple exercises

People always ask "how do you get abs." Well here is a simple workout for you to do to get abs visible. Of course a lot depends on your diet, but this should kick start your abs into a new direction. If you want your body to grow it will, a positive attitude is keen to building a lively body. If you think it will, it will. Simple don't wish for abs to appear do the work put in the time sweat and be consistent with the workout. Muscle confusion is good because if you do the same routine over and over your body will adapt to it so keep trying new exercises and workouts. This is just an sample of what I do on certain days. It's not complexed at all and not very time consuming. So give it a go. Things take time, so don't just quit, keep at it.

1. 3 sets of 10 sitting down trunk twists
2. 3 sets of 10 weighted situps
3. 3 sets of 10 straight bar leg outs on bench press
4. 3 sets of 10 weighted toe touches

Using weights versus not using weight well make the abs grow more, after all abs are muscles much like the bicep. If you use weight it will force toe abs to grow, but this means the abs will need rest as well like any other muscle group.

Monday, July 22, 2013

5 facts on sodium benzoate

1. Sodium Benzoate is a chemical to preserve food and drinks.
2. It's known as being a carcinogen, but it's said the levels are to low to do any real damage.
3. When used with coloring it's found to increase hyper active behavior the study was done by the FSA. (Food Standard Agency)
4. Sodium Benzoate is known to decrease the potassium in the body.
5. Sodium Benzoate also increase your thirst causing you to crave more of the beverage.

Is sodium benzoate really "okay" to consume? Or is the chemical additive being pushed by another agenda?

Friday, July 19, 2013

Love, peace and Aesthetic

I say these three words because it is important for the self to not only build their body, but also build their inner peace. When working out I get a sense of peace with myself. I can take out the days stresses on weights or when I go on a run. A lot of people look at running negatively and think "OH, this is going to suck." Think of it as a chance to embrace the beauty of Earth at a faster than walking pace. You can speak to yourself to push yourself to the limits that you made or go beyond those limits that you and we create. It's an amazing thing, when you believe the pain you feel from a workout isn't real what you can achieve (obviously as long as you don't hear muscles tearing and bones being crushed by the hammer of God.) Pun. It's important to love ourselves and recreate ourselves into something new, being through reading and gaining knowledge, gym or both. Showing Compassion towards other's is important because it shows we have feelings and care about whomever it may be, family, friends etc. The purest of intentions fault sometimes and you can't get discouraged by failure. Failure is simply a learning curve and tells us that we need to make adjustments to surpass failure. The fire will always burn within and it eventually burns through and that's when you have brush yourself up and make adjustments to gain your desires. Just because the temple topples over doesn't mean you can't bring the pieces back together.

Sunday, July 14, 2013

Health philosophy by Brendan Dean

It is our duty as a species to READ the ingredients in our food. Take more than a glance at the food before you buy it. Actually read the ingredients on the back, when you begin to see food additives with names that you haven't heard of like "enzymes, or mono carbonate, MSG, GMO etc. just to name a few. If you don't know what it is, chances are it's not good for you. I always read the back of foods before I eat them. You ever pick up a pack of oreos or any sweet treat and feel that you can't stop eating them? The reason for this is because the high amounts of high fructose corn syrup. High fructose corn syrup is fake sugar which destroys the liver over time, it makes your body work harder to get rid of it and without a decent diet you will gain weight. When people eat shit food and wonder why they don't get good results it's because of the additives in the foods their eating. You can't eat Twinkies regularly and expect abs. Would you expect a girl to want to be with you if you constantly ignored her? NO, same with your body you cannot deny your body proper nutrients. Bad foods don't have anything good in them for your health. The human body was meant to eat for health and to work properly not for taste. You didn't see cavemen eating oreo's, twinkies, and cake on the regular. That's why they were cut up and ripped. This doesn't mean you can't enjoy yourself every now and then. Just be weary of the choices your making, the choices you make will dig your grave and will end with horrible health problems down the road.

Sunday, June 30, 2013

The TRUTH speaks

Whenever you stand up for something with confidence you will be called arrogant, prideful, brash, cocky, and talked negatively about by even people close to you. That's just they way it is. Just remember, the dogs bark and the caravan rolls on. Don't let them tear you down or discourage you from standing on what you believe. They are just people with weak spirits who are unhappy with themselves and are using you as a pincushion.

Thursday, June 27, 2013

Modified corn startch

What is modified corn starch?

Modified corn starch is a food additive which is created by treating starch, causing the starch to be partially degraded. Modified corn starch can be used as a stabilizer, thickening agent, or an emulsifier. Starches may be modified to change texture of a food, increase their stability, decrease viscosity, or to lengthen or shorten gelatinization time.
I try to stay away from this as much as possible as it's not real. I think that anything that is "added" Is probably something we should be eating. Look at cereal for example. Most cereal brands are loaded with sugar and modified corn starch. Modified corn starch is also found in many breads such as white bread, wheat bread etc. I stay away from both as much as possible as the only reason why they have "minerals" and vitamins is because they sprinkle it over the grains.
Is it bad for you?

There does not appear to be any research indicating that modified corn starch is dangerous to our health. However, processed foods, which may be high in sodium, fat, or sugar, often contain modified starches. Consuming too much processed food may be detrimental to health (due to increased intake of sodium, empty calories from sugar, saturated fat, etc).

If it's in processed foods, does that mean all foods with modified corn starch should be avoided?

Great question! The modified corn starch doesn't make the food unhealthy. A lot of foods use this for texture (for yogurt to improve the creaminess) or for instance in salad dressing as an emulsifier to hold it together. It can even be used in frozen foods to prevent condensation/melting, etc.
Again I just avoid it all together.
A food that is natural (from nature- like whole fruits and vegetables) won't have any additives. So these of course are always are BEST choice. But a low fat yogurt that uses modified starch for texture is still healthy since it provides us with protein, calcium, vitamin D, etc. However, if you look at even more natural yogurts, like a Greek yogurt,
you will notice less additives (no modified starch, no HFCS, etc) making it an even more natural, healthier choice.

Friday, June 21, 2013

Chipotle is not healthy

I read an article on CNN stating that Chipotle finally came out of the wood works saying that HALF of their menu is GMO products. Yup that "ALL NATURAL" label was total bogus. Funny since I've had so many people try to convince me to go there saying that it was healthy. it's only reasonably healthy if you get the meat with maybe a taco shell since the wraps are dyed and lettuce. The salsa has over 1,000 MG's of sodium which is half of your daily value. The meat is also loaded with sodium to keep it preserved an average burrito has over 3,000 MG's of sodium. I feel sorry for the people that eat there. I've eaten there a few times, but once every blue moon not like most of the high shoolers who would stop there everyday after class. Be aware of what your eating if it's fast food even if they say it's healthy it typically isn't. If you don't know ASK. Or do some research on what your getting. If you go to their website it will say how much sodium etc. is in every item and it's honestly so high it's almost not believable. Take care of yourself's as always as health should always come first!

Tuesday, June 18, 2013

Chicken Health Benefits

Carbohydrates, Calories and Fat
Chicken is a carbohydrate-free food. According to NutritionData, skinless chicken breast provides the least amount of calories and fat, about 143 calories, 3g total fat and 1g saturated fat for half of a large boneless, skinless breast, or a 95g serving. Dark meat is higher in fat. About 86g of dark meat without skin provides 165 calories and 8g total fat, 2g of which are saturated. This nutrition information is for chicken that has been stewed without added fat.
Chicken is a rich source of two B vitamins: niacin or vitamin B3 and vitamin B6. A 4-ounce portion meets 40 and 16 percent respectively of the recommended daily value, or DV. The most important function of niacin is in helping to release energy from carbohydrates. It also aids in the formation of red blood cells. The best food source of vitamin B6 is poultry. This nutrient performs the same functions as niacin but is also important for protein metabolism, is necessary for proper immune system function and helps produce certain neurotransmitters, or brain chemicals.
A 4-ounce portion of chicken is also rich in two minerals, phosphorus and selenium, meeting 16 and 30 percent of the DV for each, respectively. Phosphorus is essential for healthy, strong bones and teeth and is a part of all cell membranes in the human body. This mineral also helps activate the B vitamins. Selenium is important for immune system function and aids in regulating the thyroid hormone.

Chicken is an excellent source of protein and low carb food.( Thus why fitness freaks and bodybuilders eat it heavily) Chicken along with fish and kangaroo are some of the only foods with high protein and low carbs. There's also not a lot of calories. Also very easy to cook and make if you have a George Foreman grill. It's something that I eat everyday.

Monday, June 17, 2013

4 Facts about Coffee

1. When coffee is decaffeinated, They use a solvent to dissolve caffeine containing oils. The Decaffeination is often done by processing companies. And the extracted caffeine is usually sold by the pharmaceutical industry. How is that for being healthy haha.

2. Extensive scientific research has been conducted to examine the relationship between coffee consumption and an array of medical conditions. The general consensus in the medical community is that moderate regular coffee drinking in healthy individuals is either essentially benign or mildly beneficial. In 2012, the National Institutes of Health–AARP Diet and Health Study analysed the relationship between coffee drinking and mortality. They found that the amount of coffee consumed correlated negatively with risk of death, and that those who drank any coffee lived longer than those who did not.[112] However the authors noted, "whether this was a causal or associations finding cannot be determined from our data." A similar study with similar results was published in the New England Journal of Medicine in 2012.[112] Researchers involved in an ongoing 22-year study by the Harvard School of Public Health stated that "the overall balance of risks and benefits [of coffee consumption] are on the side of benefits. All the people who "dog" coffee saying it does more harm than good are condoning coffee by their own "belief" and not facts.

3. An 8-ounce cup of black coffee contains just 2 calories and 0 grams of fat. The same cup of coffee contains tiny doses of calcium for strong bones and potassium to keep your heart beat regular. When you add cream and sugar to a cup of coffee, it increases the fat and calorie content of your drink.

4. The antioxidants that a cup of black coffee contains offers you many protective benefits. A 2006 study published in the "American Journal of Clinical Nutrition" reports that drinking coffee reduces inflammation levels in your body, which can reduce your risk of heart disease. A 2004 article published in the "Journal of Nutrition" notes that the antioxidants in coffee can help reduce your risk of certain degenerative diseases. The article also reports that the level of antioxidants in coffee is higher than the levels in wine, tea, fruits and vegetables. Coffee might also protect you against Parkinson's disease and Type 2 diabetes, according to

Saturday, June 15, 2013

#1 most motivational song lyrics for the gym

Mudvayne- Determined

If this track doesn't get you pumped up to workout then nothing will.


I'm tired of holdin' up the weight,
the weight of the motherfuckin' world.
All I want is to just get right
We struggle and fight just to get in the grave
That's overflowing.
Clock's ticking on my 15 minutes of fame
Come on now 1 2 3...


I'm flushing the trust of everyone,
stabbing in the back and thinkin' they can break me.
Set my sight can't die until I'm done
Never wanted any more than what I deserve,
better bring it I'm takin' it all.
Fuck an inch 'cause I'm bringin' a mile,
It's on now 1 2 3...


This fire, is growing, it's burning, deep inside of me.
Focused, driven, certain, the way it's got to be


CROOKED (No Trust)
LIAR (Conman)
MENTOR (Taught me everything that I know)


1 2 3 !!!



Friday, June 14, 2013


If your lacking motivation, or need something to get that "push" to do it, Here's some pics that may help. The self is the idea of whom you want to portray and be. You can be as lazy as you want or as busy as you want. "Busy" is a term that is typically overly used so you can get out of doing something. Think about how many times we say we are busy in a day or say no I can't. We lack desire of committing to anything out of fear of failure or because we are unsure of another's intentions and desires. If we never risk we will never know. Somethings in life aren't done by a list or by plan they come out of pure coincidence. But nothing is a coincidence. The mind can make you as miserable as you want and as strong as you want. People and the T.V. (whatever may influence) will say you need to depend on things, but you really don't. You are given everything within yourself the power to think breathe eat etc. ALL you have to do is do it. Learn to conquer and when conquered don't give up. Hope is knowing what it's like to be dashed on the ground. Push the odds, make a dent in this thing they call life, after all it takes no prisoners. Maybe you can motivate someone or make them feel better about themselves. Negativity thrives in this world and it dominates. Don't let it dominate your mind.

Tuesday, June 11, 2013

3 steps to increase your muscle growth

This is everyone's goal, Our society lives by the motto 'bigger is better" well if you live by that then your in the right place. The best way to get bigger actually isn't to workout more but to workout less below I will explain.

1. When you workout everyday your muscles need rest if there not getting rest then they can't grow, But this only applies if you are going to failure. If your not going to failure then your not pressing yourself hard enough. Taking your muscle to failure will breakdown the muscle more and allow it to grow more, but your muscle will need more time to rest so it can grow.

2. Do negative sets. What this you is when you can't do anymore you have someone help you with the weight on the way up, and go very slow on the way down. This rips up the muscle and will make them grow like crazy!

3. Be sure to eat A LOT of protein! A lot of people think they can just eat whatever they want like Penn station, Taco Bell etc. but that's just not the case you need healthy solid protein for your muscles to grow! If your not getting the protein then your muscles wont grow. It's very simple a car doesn't run without gas right? Well same with your muscles they wont grow with out proper fuel.

Monday, June 10, 2013

5 steps to blast your chest

SO it's chest Monday right? Well I got the workout for you!

1. 4 sets of 10 reps on bench press (this doesn't include your warm up sets)

2. 4 sets of 10 reps on Incline dumbbell bench press (again don't include your warm up sets)

3. 4 sets of 10 reps on dumbbell fly's.

4. 4 sets of 10 reps on dumbbell bench press (don't include your warm up sets)

5. Finish your workout with 100 push-ups at a nice slow pace, make sure you feel the burn!.

Sunday, June 9, 2013

4 tips to solves sleeping troubles

If your having troubles sleeping there's plenty of NATURAL and healthy ways to fix your sleeping issue. Many people go straight to the doctor and get prescribed some bullshit sleeping pill that they don't really need which is way over priced and actually harms your health. Here are a few ways to help your sleep without ruining your health.

1. L-tryptophan is a natural amino acid which may help promote sleep! This amino acid was used and still is used by 3 time Mr. Olympian Frank Zane. L-trypthan promotes mood by increasing serotonin in the brain naturally. L-trypthan allows for your body to get more REM sleep which promotes growth and better sleep.

2. Melatonin is naturally found in plants and is secreted from animals. Melatonin is often used to help promote sleep and also promotes REM sleep which allows the body to get better sleep and promotes dreaming.

3. Stop drinking caffeine after six pm. The reason for this is because caffeine is a stimulant and will keep you awake. It will also disrupt your REM sleep pattern. In America the average person drinks about 200 MG's of caffeine a day. Coffee from Star Bucks and the likes can put a hole in your pocket as well imagine if you took your 3 dollars spent on star bucks everyday that's 21 dollars a week so your spending 84 a month it doesn't seem like a lot but at the end of the year that's a total of 1,0008 a year! Imagine what you could do with that money. Save it and buy something nice.

4. Drink water. Water will help your body remain functional and will make your body not work so hard. Water also promotes proper functions in the brain to promote sleep. If you don't have the water to carry the minerals to the brain then you wont get the nutrients. Remember our bodies are mostly water so when you sweat, after a workout you need to replenish the fluids otherwise you'll get headaches etc. Lack of water may cause stroke, and kidney stones.

Friday, June 7, 2013

5 easy ways to promote fat burning

1. Cut back on junk food and salty food. READ what you are eating! Labels are there for a reason do not assume that the food is okay to eat check for yourself! Some foods have added sodium etc.

2. Cut back on sodium, to cut back on sodium avoid lunch meat which is injected with sodium and other preservatives to keep it fresh.

3. Eat more meals in smaller quantity. If you eat 6 or more meals this will speed up your metabolism and keep it refurbished. Stuffing your self in 3 meals makes your body work harder with burning the fat, carbs, and calories.

4. Cut back on breads and grains. If your not running a marathon there's no reason to eat a ton of grains. Grains are stacked with carbs and carbs are used as an energy source. If your not doing anything of high intensity then chill out on the carb intake.

5. Drink caffeine and water! caffeine is a natural fat burner and even helps cognitive functions, so be sure to get your cup of java in the morning or when you need a boost! Water is good to keep your system going and alert, keeping your body hydrated will make the fat burning process easier!

Thursday, June 6, 2013

3 reasons why Penn Station isn't a place you want to eat for lunch or dinner

Fries (Penn Station)
Serving Size: 1 small, Calories: 378, Fat: 26g, Carbs: 33.8g, Protein: 3g

French Fries Small (Penn Station)
Serving Size: 1 small, Calories: 378, Fat: 26g, Carbs: 33.8g, Protein: 3g

Philly Cheese Steak (Penn Station Subs)
Serving Size: 6 ", Calories: 500, Fat: 24g, Carbs: 42g, Protein: 25g

Medium Fries (Penn Station)
Serving Size: 1 Medium, Calories: 654, Fat: 45g, Carbs: 58.6g, Protein: 5.3g

6" Philly Cheesesteak W/Mushroom, Onion, Provolone (Penn Station Subs)
Serving Size: 6 " sub, Calories: 495, Fat: 0g, Carbs: 0g, Protein: 0g

Philadelphia Cheesesteak W/ Provolone, Onions, Mushrooms, & Peppers (Penn Station)
Serving Size: 1 small sandwich (8), Calories: 625, Fat: 13g, Carbs: 60g, Protein: 0g

Lemonade (Regular - 16 oz) (Penn Station)
Serving Size: 16 oz, Calories: 141, Fat: 0.1g, Carbs: 36.8g, Protein: 0.1g

6in Italian Sub (Penn Station Subs)
Serving Size: 6 inch, Calories: 738, Fat: 0g, Carbs: 0g, Protein: 0g

Small Chicken Teriyaki With Cheese and Onions (Penn Station)
Serving Size: 7 inch, Calories: 503, Fat: 17g, Carbs: 45g, Protein: 0g

Chocolate Chunk Cookie (Penn Station)
Serving Size: 4 oz, Calories: 560, Fat: 32g, Carbs: 64g, Protein: 4g

Chicken Salad Sub, 8 Inch (Penn Station)
Serving Size: 8 inch, Calories: 639, Fat: 29g, Carbs: 65g, Protein: 31g

Chicken Parmesan 7" Sub on White Bread (Penn Station Subs)
Serving Size: 7 " small sub, Calories: 555, Fat: 13g, Carbs: 58g, Protein: 0g

Small Club Sandwich (Penn Station)
Serving Size: 1 Sub, Calories: 663, Fat: 32g, Carbs: 58g, Protein: 0g

Pizza Sub (Penn Station)
Serving Size: 1 small, Calories: 589, Fat: 25.3g, Carbs: 58.3g, Protein: 25g

Dagwood: Turkey and Provolone (Penn Station)
Serving Size: 7 ", Calories: 391, Fat: 8.4g, Carbs: 54.8g, Protein: 25.8g

8" Philly Cheese-Steak With Onions, Banana Peppers, Brown Mustard, Provolone (Penn Station)
Serving Size: 8 " Sandwich, Calories: 592, Fat: 19.6g, Carbs: 64.7g, Protein: 35.9g

8' Chicken Teriyaki Sub (Penn Station)
Serving Size: 1 sandwich (13.3oz.), Calories: 596, Fat: 15g, Carbs: 68g, Protein: 26g

Small Artichoke Sub With Mushrooms/No Mayo (Penn Station)
Serving Size: 6 " sub, Calories: 400, Fat: 9.7g, Carbs: 60g, Protein: 0g

Philly Steak and Cheese (10 Inch) (Penn Station Subs)
Serving Size: 1 sandwich, Calories: 596, Fat: 14g, Carbs: 88g, Protein: 50g

* With steak, chicken, sausage, or any veggies, 1 portion (.16 ounces) of the butter flavored oil is placed on the grill, prior to grilling, to ensure they don't stick to the grill. For the above meats also ordered with any combination of vegetables, two portions of the butter flavored oil are placed on the grill, prior to grilling the meats and veggies, to ensure they don't stick to the grill.

1. Over 1000 MG's of sodium MSG in each sub sandwitch for a 6 inch

2. The bread is buttered several times before it is served and has over 400 carbohydrates which is an unreal amount. Unless you're planning on doing an insane 4 hour workout avoid that at all costs.

3. High amounts of fat there's enough fat for an entire day. Also the high amounts of additives isn't good for you health. Like
always everything is okay in moderation, but for future reference your "sub" probably isn't very healthy.