My workout routine to build muscle fast.

Sup guys, 

So i finally decided to post my current workout routine for fitness and bodybuilding.It's pretty simple i like to keep stuff simple :) 

So here it is 

Day1 chest+back: 

3 sets DB bench press 8-12 reps. 
2/3 sets DB Incline bench press 8-12reps.(It depends on how i am feeling) 2 sets Push ups wide grip 10-12 reps. 
2/3 sets Cable flys/DB flys 10-15 reps. 3 sets of wide grip pull downs 8-12reps. 
5 sets of standing barbell rows(concentrating on lower lats) 8-12 reps. NOTE:My back responds very well to training and is currently dominating over the rest of my body so i rather not "hit it hard"

 Day2 REST 

Day3 Biceps+Triceps+abs: 

BB Biceps 21's
2 sets of EZ bar biceps curls 8-12reps.
3 sets of seated DB curls 8-12 reps.
2/3 sets of Hammer curls 8-12 reps.
3 sets of Skull crushers 8-12reps.
3 sets of triceps pull downs
3 Super sets of crunches+leg raises
2 minute plank

Day4 REST 

Day5 Shoulders+Legs: 

3sets Standing BB shoulder press 8-12reps
3sets Side lateral raises 10-14reps.
3sets of Upright BB rows
3 sets of Shrugs 8-12 reps
3 sets of Squats 8-12 reps
3 sets of Ham raises/Romanian dead lifs 8-12reps.
Day 6&7 REST.

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Cheap protein choice!For bodybuilding and fitness.

Hello guys,
so yesterday i went out to buy a new tub of protein and i found this product in the sports nutrition store.It's 5lbs(2.27kg) SYNGEX Whey Isolate

85 servings 105 calories per 26g serving with 20g protein, 0g carbohydrates, 1.5g of fat just for 32 euros.

You can order it online for 28 bucks.For all of you in the US/Canada this may be normal stuff, but for all of us europeans this protein is hella cheap.It is 37 cents per serving i mean come on it doesn't get better than this.Here are the pros and cons in my opinion

PROS

Really cheap and it lasts long Mixes great Tastes just awesome Good value and recovery 37 cents per serving

CONS

n/a
So that's basically it i wanted to share this with you guys because i know how much a pain in the ass finding cheap whey protein in Europe can be.In Bulgaria protein prices are doubled and it is just really expensive for our low salaries.

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Ghetto/Prisoner workouts for begginers and building consistency

 First the easiest workout that you should start doing after you are able to do 10+ push ups and at least 1 pull up.

Requirements >10 push ups 1 pull up.

Day 1 Chest+triceps+abs:

Start off with wide grip push ups 3 sets of 12/10/8.
Followed by 3-4 sets of bench dips with feet on another bench 10-15 reps(really focus on form here) after which 1 set Negative dips shoulder width grip and end by shoulder width push ups(you will probably have to do them on your knees)1 high rep. set End the workout with crunches and leg raises sets and reps to your liking.

Day 2:Biceps and back:

10 sets of shoulder width pull ups with palms facing face or the way most people like to call them chin ups 10 sets of your max reps.If you are able to do just one you go like 10 sets of 1.As it gets harder start getting your hands closer it will make it easier.Switch to negatives when you can't do them anymore.Followed by biceps hammer curls 2 sets of 8-12 with a light dumbbell(If you do not own one i suggest buying they're really cheap or just do an easy pulling movement at shoulder width grip. Continue for the rest of the week have a rest day after 6 days of working out.

Requirements> 20 push ups 10 pull ups.

Day 1 chest/triceps/abs: 

Dips 3 sets of 8-12reps.(switch to negatives when you can't continue with good form) Slow push ups 2 sets of 8-12 reps. Wide grip push ups 3 sets of 8-12 reps. Hip push ups 3 sets until failure. Crunches+leg raises to your liking.

Day 2 biceps/back: 

 2 sets of wide grip pull ups 8-12reps. 1 set of chin ups 8-12reps. 1 set of close grip chin ups 8-12 reps.

Requirements> 15 dips 15 pull ups.

Day 1 chest/triceps/abs: 3 Super sets of:Dips 8-12 reps + 8-10 Wide grip push ups. 3sets of Body weight skull crushers of 6-10 reps. Slow push ups until failure. Crunches+leg raises to your liking. Day 2 3 sets of wide grip pull ups 8-12 reps 1 set of chin ups 8-12 reps 1 set of close grip chin ups 8-12 reps.


Those workouts are to build consistency, strenght and gain muscle without weights so you can join the gym and be able to perform all of the exercises and it gives the opportunity of learning the importance of rest/form/nutrition before actually joining the gym.Which reduces the risk of injury and so on.I suggest eating a fast digestive carbohydrate meal and drinking at least a liter of water 1-2 hours prior to working out. Here are the three workout programs summarised.

Beginner:

Day1:

3 sets Wide grip push ups 12/10/8. 4 sets Bench dips with feet on a bench 8-12. 1 set of negative dips. 1 set of knee shoulder width push ups until failure. Crunches and leg raises to your liking.

Day 2:

10 sets of chin ups. 2 sets of lightweight hammer curls 8-12 reps.

Requirements> 20 push ups 10 pull ups.

Day 1: 

Dips 3 sets of 8-12reps. Slow push ups 2 sets of 8-12 reps. Wide grip push ups 3 sets of 8-12 reps. Hip push ups 3 sets until failure. Crunches+leg raises to your liking.

Day 2: 

2 sets of wide grip pull ups 8-12reps. 1 set of chin ups 8-12reps. 1 set of close grip chin ups 8-12 reps.

Requirements> 15 dips 15 pull ups.

Day 1 chest/triceps/abs: 

3 Super sets Dips 8-12 reps + 8-10 Wide grip push ups. 3 sets Body weight skull crushers of 6-10 reps. Slow push ups until failure. Crunches+leg raises to your liking.

Day 2 

3 sets of wide grip pull ups 8-12 reps 1 set of chin ups 8-12 reps 1 set of close grip chin ups 8-12 reps.

All of those programs have been tested by myself and I suggest giving your self a rest day after 6 days of working out.

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Intermittent fasting to build muscle and lose fat.

Intermittent fasting or IF

Hello guys, let's talk about IF.If you follow any fitness channel/blog/magazine you probably already know what Intermittent fasting is.Basically it is fasting for 16-24 hours and then eating your macros in a smaller than usual period of time.

An example of IF can be:
1st and ussualy biggest meal of the day-1PM
2nd meal of the day-4PM
3rd meal of the day-8PM
4th and last meal of the day-9PM

Fast from 9PM to 1PM the next day which is 16 hours of fasting.

Which results in weight loss.

Does it really work?

Well let's think about this for a second.Will you lose fat if i don't eat for extended periods of time?

What do you think?Of course you will lose fat.

Will you lose all your muscle?Will your body cannibalise all your muscle?NO!Come on guys really?All of that is a bunch of bullshit that the supplement companies want you to believe.When you have your last meal of the day at lets say 9PM it will take it until the next morning to digest all the food you ate.And also your body doesn't go off eating your muscle as it's first source of energy when you fast.That is what fat is for.Plus the majority of weight loss that comes from IF is that people tend to consume less food while on it.I don't know about you but i used to have those little snacks every time i go to the kitchen.You know a little bit of that a little bit of this.I used to think that it's okay because having those little snacks will boost my metabolism etc...
Plus i'm sure not many of you can go eat 6 meals per day.You either have to carry food with you everywhere you go or you will just have to buy something which is rarely going to fit in your macros.

What about hunger?

Well you might feel hunger the first few days but it's nothing intense.Just get a calorie free buble gum or  drink a lot of water and you won't feel hunger at all.Pretty much after the first week hunger disappears.

Are there any health benefits?

It has been said that fasting has many health benefins as it lets your body clean it self.But personally i believe that there hasn't been enough research on fasting to prove that on 100%.I can speak from personal experience that IF actually helped me with my acne.I never had huge amounts of acne but the amount of piples that i have have drastically decreased.Keep in mind i am eating even more sugar than before when i was on my regular diet.

Intermittent fasting comes in wide variety of forms.

Some people fast for 20 hours and then have an 4 hour window to eat.Other people fast for 24 hours and so on.IF can be used for fat loss, lean gaining of muscle mass and maintaining current weight.

You can learn more about Intermittent fasting on the leangains website.

And remember keep things simple don't over complicate things :)Building muscle and losing weight isn't rocket science.

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What you should do when you are a complete beginner in fitness and bodybuilding.

How to gain muscle without weights:

In this post I'd like to talk about people that are complete beginners in the fitness industry or for people that just can't seem to find motivation to go to the gym, people have had little or no experience in the gym. You see many people telling you to start with a gym membership right off the bat, and I'm sure that some of you just can't find the motivation to go to the gym and see it like a "chore".Well guys in my opinion that's not the way to go.I did not start that way, and more than 10 people so far are trying to come to the gym right off the bat with me but it seems like their motivation lasts for a day.

Well what if I told you that all you need is a playground to get in shape and build muscle.

A place to do pull ups, dips and push ups.I'm 100% sure that every one of you has a playground near by or if not that just a pull up bar. Even if you can't do a single push up and/or pull up it doesn't matter.Do you know how I started?I was able to do 3 push ups barely and not a single pull up.And then i came by a video about "street fitness" and i decided eh i can do this let's try.And in a couple of months i was able to do 20 dips, 30+ push ups, 15 pull ups starting from 3 bad form push ups. Each and everyone of you can do it.It wasn't a chore for me it was fun and it still is.

By starting out with caliestetic exercises you will eliminate almost all of the excuses.

Almost every person that is starting out and asking me for advice starts slacking and making excuses.Well if you work out at home or in the playground 2 minutes from your house you won't have many excuses would you? An example plan for a complete beginner who isn't able to do any pull ups and a few push ups is:

Monday:

• Knee push ups 5 sets of 10-12 reps 2 sec. going up 2 sec going down.(If you are able to do normal push ups i suggest doing as many as you can and then switching to knee push ups)
• Followed by bench dips with legs on the ground 5 sets of 10-15 reps.

Crunches 3 sets of as many as you can followed by 3 sets of leg raises again as many as you can. Tuesday:

• Negative chin ups 3 sets of as many as you can.
• Negative pull ups wide grip 3 sets of as many as you can.
• Biceps hammer curls with a light dumbbell(If you do not have one i suggest buying maximum 5 kg they're very cheap).

Repeat for the rest of the week.
Sunday is rest day.

In comparison to the fitness programs you see on the Internet this may seem not enough but trust me it is.
I suggest walking/jogging after your workouts.

By the end of the first week you will start seeing results.

Note that this is a for complete beginners.Tomorrow I will post more advanced exercise programs that you can do without gym membership after which I will start posting gym workout programs.I suggest using YouTube for tutorials on any of the exercises listed in this post.

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The truth about cholesterol.

Should you eat the cholesterol rich arch villains?

You might think that cholesterol in liver and egg yolks is really bad for you, and yes these foods are filled with cholesterol but like most cholesterol rich-foods they are jammed with important nutrients, vitamins and essential fatty acids.Doctors and drug companies want you to believe that cholesterol is a major cause of strokes and heart attacks.One in three people above the age of 45 take choresterol  lowering drugs known as statins.And sales are set to skyrocket in the next 10 years.

Egg whites contain far fewer nutrients.Don't believe me?Check this table from fitsugar.com

The yolk contains 100% of the carotenoids, essential fatty acids, vitamins A, E, D, and K (6 items). The white does not contain 100% of any nutrient.And, in fact, the University of Connecticut has extensively studied the effects of eggs on cholesterol levels. These high-quality controlled studies have shown that when people consume three to four eggs per day, with the yolk, virtually everyone experiences either no change or beneficial changes in their cholesterol levels. Dr. Maria-Luz Fernandez has reviewed those studies here.
<credits of the table go to www.fitsugar.com

Still having doubts?

I myself ate 2500mlg of cholesterol in a day which is more than 8 times the recommended amount.So i've had cholesterol for a week in 1 day and i kept eating cholesterol heavy foods the whole week, i'm eating cholesterol heavy foods on a daily.Very few people get affected by dietary cholesterol.Most of us can consume dietary cholesterol and have little to no effect on our bodies.So moral of the story is that companies are spreading false information about cholesterol effects so cholesterol lowering medications can be selled worldwide.

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Fitness goals and epic mix.

1. Sup ,this is covering my current state and my future goals.

I'm pretty satistified with my bodyfat at the moment.

Going to go to a lean bulk while doing intermittent fasting at the end of the summer.Pretty much my goals are to gain 2 kilos of lean muscle over the course of 8 months while staying under 15% bodyfat.And maintain after that in my opinion a lot of muscle on a young frame doesn't look very good.Gonna take some pictures and blog them next time i go to the gym.

(credits of the picture go to theshoupguy from bodybuilding.com)
The only supps i'm using are whey protein and a multivitamin.Green tea and fennel tea(to counter bloating).

Thinking of making video blogs aswell in the near future just need to get the hang of this thing first :)).

And As Promised.

>The mix<

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Hello everyone, first time blogging lets see how this turns out.. :]

Hi,
My name is Nikolai, I'm from Bulgaria I'm going to be blogging about my fitness progress,music, and anything else i consider interesting. :)I speak bulgarian(my native language),english and french(not perfectly).I hope this goes well.

On my first post i'd like to promote Ro >http://kingofweb.com/users/rosannapansino< Vote for her please! It's for charity every vote helps it's really close guys.Help her out!

(source of picture-poptower.com)

This is Ro(Rosanna Pansino) If you don't care about charity just do it cause she's awesome :D
Stay tuned for my next blog if your interested in my fitness goals and an epic mix of a few awesome tracks[free download] I'll post an awesome track and on a few occasions i'll post epic mixes on every blog i make from here on. :)

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