Subscribe: Articles
Added By: Feedage Forager Feedage Grade B rated
Language: English
age  body  day  diet  fat  mdash  meters  muscle  protein  sets reps  sets  time  training  weight  whey protein  whey 
Rate this Feed
Rate this feedRate this feedRate this feedRate this feedRate this feed
Rate this feed 1 starRate this feed 2 starRate this feed 3 starRate this feed 4 starRate this feed 5 star

Comments (0)

Feed Details and Statistics Feed Statistics
Preview: Articles Articles

Latest Articles from

Last Build Date: Tue, 15 Mar 2016 13:18:49 MST


Transformed: Week 11, Day 77 - Rest

Thu, 25 Feb 2016 12:14:40 MST

Somebody, somewhere may have once succeeded in transforming without eating any eggs, but we kinda doubt it. For the rest of us, eggs are essential. Here's your user's guide from Patrick Stark! Back | Main | Next Egg-cooking tips Today's Transformed nutrition tip from Chef Patrick Stark is all about eggs. Here's what he shares in today's video: How to tell if an egg has gone bad How to cook perfect hard-boiled eggs Two ways to easily remove shells from hard-boiled eggs Patrick Stark Egg-Cooking Tips Watch the video - 3:57 width="560" height="315" src="" frameborder="0" allowfullscreen> You'll find the details for boiling the eggs below. As for his ninja-level tricks for how to remove an egg from it shell, well, that must be seen to believed! Perfect Boiled Eggs Every Time Ingredients Eggs as many as desired Water sufficient to cover eggs by an inch Baking soda 1 tsp Directions Put eggs and baking soda in cold water and turn on heat to high. Once it starts boiling, cover the eggs, turn the heat off, cover the pan, and let it sit until egg is cooked. For small eggs, let sit 9 minutes; for large eggs, 12 minutes; and for extra-large eggs, 15 minutes. Remove eggs, "shock" them by placing them in a bowl of ice water until they are completely cooled. N/A Dymatize: 24 HR Muscle Building Transformation Stack View Product N/A Dymatize: Fat Blast Transformation Stack View Product N/A Dymatize: Day & Night Protein Stack View Product * Ratings as of article's date of publication Back | Main | Next [...]

Burn Fat The Old-School Way With Sprints and Stairs

Mon, 14 Mar 2016 15:45:01 MST

Want to take your lower-body workout to the great outdoors? athlete Samantha Leete hits the track to show you how! Most of my workouts take place in the gym, but sometimes I need a change of scenery. I'm a former track and field athlete, so my first impulse is often to grab my sneakers and find an outdoor track. Whenever I'm asked what I do to work my lower body, I recommend workouts like my Sprints and Plyos Track Workout. It's a four-part routine that incorporates a full warm-up, plyometrics for speed and explosiveness, sprints for cardio, and stair work for lower-body strength. This workout allows me to burn a ton of calories while building speed, strength, and conditioning. Sprints And Plyos Track Workout Samantha Ann Leete Watch the video - 7:52 width="560" height="315" src="" frameborder="0" allowfullscreen> Whether you're fighting the winter doldrums or looking for an excuse to enjoy the summer sun, taking your routine outdoors into the fresh air can do wonders for your mood. Not to mention, it nearly always smells better than the gym! Samantha Leete's Sprint and Plyos Track Workout If you're new to this style of training, don't feel like you have to push yourself to the absolute limit. Scale it back and focus on getting better each time you perform the routine. You can swap it out for your regular leg day, or you can add it to your regular routine as cardio. Samantha Leete's Sprint and Plyos Track Workout Warm-up 1 Jog2 laps Butt-kick run25 meters Knee-hug walk25 meters Inchworm25 meters Walking twist lunge25 meters Plyometrics: 3 sets 2 High jump25 meters Long jump25 meters Tuck Jump 20 reps Sprints 3 Sprints Sprint 50 meters, 50% speed Sprint 50 meters, 100% speed Sprint 50 meters, 50% speed Sprint 50 meters, 100% speed Sprint 100 meters, 100% speed Jog100 meters Sprint Sprint 100 meters, 100% speed Jog100 meters Stairs: 2 rounds 4 Bench sprint 10 reps per leg Stair lunge-climb with kick-back 30 meters Stair hop 30 meters Bleacher squat-climb (left) 30 meters Bench sprint 10 reps per leg Bleacher squat-climb (right) 30 meters Phase 1 Warm-up Start by running around the track twice at a moderate pace, just to get your blood pounding and your body primed for the active stretches. Each stretch will cover a distance of about 25 meters (approximately 80 feet). The first active stretch—the butt-kick run—is exactly what it sounds like. At a light, low-impact jog, bring your free foot up behind you to kick yourself in the butt on each step. Don't worry about speed here; just focus on getting a good stretch in your quads. Perform this stretch for 25 meters. Go right into 25 meters of knee hugs. Bring one knee up high, leg bent, and briefly "hug" the knee to your chest. Continue down the track, alternating legs. Again, take your time on these; the point is to stretch out your hips and glutes. Take your time on the knee raises; the point is to stretch out your hips and glutes. Turn around, and begin your inchworms without resting. To perform an inchworm, begin in a standing position, with your feet a few inches apart. Bend forward, keeping your knees straight (if possible), and lay both hands on the ground about a foot in front of your toes. Next, keeping your feet in place, begin "walking" your hands forward until you're extended in a plank position. Then walk your feet up to your hands. Take a moment to pause here in the doubled-over position, hugging your legs and stretching your hamstrings. Finally, finish off[...]

Thrash Your Chest With Frank "Wrath" McGrath

Mon, 14 Mar 2016 10:18:47 MST

After pushing himself to the limit for competitive glory, Frank McGrath launched his offseason with a chest workout as classic as the gym he performed it in. Get ready to feel like a bodybuilder. Anyone who has ever been onstage at the peak of leanness knows that the triumph of being in competition shape comes at a steep price. You may look like the best version of yourself for a day, but you probably won't feel like your best self for a while. On the contrary, in the weeks leading up to the event, the basic rituals of the fit life, like training and eating, can become immense challenges. You may even have to force yourself to do things that used to be automatic. Even chewing can be a battle. Basic rituals like training and eating became immense challenges for Frank "Wrath" McGrath during the weeks leading up to his first major show in three years. But then, as quickly as a round of applause, it's all over. The trophies get handed out, the sweats go back on, and the tan washes off. You have a meal (or several), carb up, and finally—there you are. Time to wake up again, live again, and yes, even train again. Frank McGrath went through the wringer to prepare for his first major show in three years, and he detailed every step of the process in the video series Frank McGrath: The Making of an Animal. Then, five days later and 10-15 glorious pounds heavier, he headed to the legendary Ed Ryan's Gym in Glenolden, Pennsylvania, for his first training session of the offseason. With the cameras rolling and Ed Ryan himself in the house, this IFBB pro and fan favorite trained—what else?—chest. Think you can hang? Aftermath with Wrath Chest Training with Frank McGrath Watch the video - 8:33 width="560" height="315" src="" frameborder="0" allowfullscreen> Universal Nutrition Animal Whey For a limited time, buy 1 Universal Nutrition Animal Whey, 2 Lbs. in the flavor of your choice & get 1 50% OFF! Go Now! Feeling Like a Bodybuilder Again If you watched Frank's take on intuitive back training, you know that this pro likes to structure his workouts around a combination of the familiar and the impulsive. He has favorite movements that almost always make the cut in one form or another, but he always leaves himself open to a unique machine, a new handle, or a long-forgotten move. Ed Ryan's Gym is packed with old-school curiosities galore—after all, Ed has run it and kept it intact since 1960—so Frank had plenty of choices for this particular chest beating. With the offseason officially under way, McGrath decided it was time to play. He started by getting reacquainted with the simple incline bench press, one of his staple moves. "It's almost like a warp back in time to when bodybuilding was real bodybuilding," Wrath says of his session that day. But before he started exploring, he knew it was time to get reacquainted with the simple incline bench press, one of his staple moves to build an Animal chest. "It wasn't too heavy," Wrath says of the workout. "I just competed a few days ago, so I didn't want to go too crazy. Just getting a few more reps in, getting the squeeze, stuff like that." With the Band-Aid now pulled off and the offseason officially under way, Wrath decided it was time to play. He knocked out a few sets on a rattling old universal press machine with a bicycle-bar handle, followed by cable crosses using chain cables, and finally, some dips on a small station attached to the press machine. Four moves, a mean pump, and he was done. This wasn't some grueling trial-by-fire workout. It was about feeling good—and Wrath felt great. Aftermath Chest Training 1 Incline bench press3 sets of 8-12 reps 2 Flat bench-press machine 3 sets of 8-12 reps 3 Cable Cross-over[...]

From Dad Bod To Dat Bod

Mon, 14 Mar 2016 07:32:59 MST

Cary went from motocross and free time to kids and family time. Along the way, his diet slipped—until tragedy led him to take control. Vital Stats Name: Cary Higginbotham Location: Athens, AL Cary Higginbotham was in good shape throughout high school and college. His weight had never been an issue. "At 5-foot-11, I'd stay between 175 and 185 pounds, and I always felt athletic," he recalls. "I even raced motocross when I was in college and during the first few years of my marriage, which kept me in great shape." Soon, however, things began to slow down. "My weight issues started out as the now-popular 'dad bod,'" he says. "I was still working out occasionally, but I was eating whatever I wanted. Initially, I only gained a few pounds." But poor diet combined with inertia caused Cary's weight to increase. Healthy activities took a back seat to adult responsibilities, and a desk job and diet of sugary drinks and fast-food lunches set Cary back even more. Binge-watching TV on the couch replaced an active lifestyle. It wasn't until his mother passed from heart complications associated with type 2 diabetes that Cary decided to implement change. This is Cary's story. Cary Higginbotham, What Was Your Spark? The Spark Watch the video - 7:19 width="560" height="315" src="" frameborder="0" allowfullscreen> You were fairly active as a child and teen. What caused things to slow down? As I got older, my metabolism slowed, and I focused more on being a good father, husband, and provider, and less on my personal health. I had a desk job, and my daily diet consisted of a high-calorie latte first thing in the morning, followed by sugary drinks throughout the workday to keep me going. For lunch, I'd grab fast food and down some high-calorie vending-machine snacks. I started slowly inching toward having a "middle-age bod," which is not a popular look. Once I got home, my diet didn't improve. I would eat another unhealthy dinner, or I'd overeat even if it was healthy. Then you have to finish the night off with dessert with the kids, right? This poor diet combination and zero physical activity shot my weight up to 220 pounds by 2009, 40 pounds more than I'd weighed in college. Did you have a wake-up moment? My wake-up call was twofold. The "wow, you're out of shape" moment came at work one day when I had to renew a badge. I was astonished how different my face looked when comparing it to my photo from five years before. I could see the weight gain in my face, and I took notice of my overall weight gain looking in the mirror. I hated what I saw. Before 220 lbs. After 181 lbs. Age: 39 Height: 5'11" Weight: 220 lbs. Body Fat: 30% Age: 39 Height: 5'11" Weight: 181 lbs. Body Fat: 7.5% When I lost my mom in 2013, due to the heart complications she developed from type 2 diabetes—and the damage it did to her organs—I developed a sense of urgency to turn things around. My mom passed on the morning of her 60th birthday, which was way too early to lose a loved one, especially when it could have been prevented with proper diet and exercise. My oldest child was in the fifth grade, and I started thinking about all of life's big moments she would miss. For my children's sake, I wanted to make sure I'd be around for as long as possible for moments like school graduations, weddings, and grandchildren. How did you go about implementing change? In 2010, my job responsibilities changed, and I started working from home. I took this opportunity to start planning better meals and eating healthier. I also got my home gym in order and started working out more. I slowly lost weight and developed better eating habits. I still had cheat meals and desserts with my kids, so my transformation was not in full swing yet, but I was making progress. Did yo[...]

The Simplest Weight-Loss Diet Ever!

Thu, 10 Mar 2016 14:25:26 MST

Hardcore dieting can become a mess of food scales, portions, and hunger that very few survive. If you're looking to lose weight without the stress, this article is for you! From extreme calorie restriction, to sprawling "off-limit" food lists, to tracking every single morsel of nourishment, strict dieting can be a major turnoff. The so-called "best diet in the world" is useless if you can't stick to it, and many popular restriction-based diets are downright hard to stick to! If you want to lose weight without following a complicated rule book that dictates when and what you can eat, this article is for you. If you want to drop fat without feeling like you have to drop your social life, this article is for you. Simply put, if you want to shed excess weight and the stress that usually comes along with it, this article is for you. Read these eight steps, start living them, train for fat loss a few days per week, and reap the benefits of a healthy diet without having to abandon the fun in your life. 1 Eat Protein and Vegetables at Every Meal Protein is the key player when it comes to muscle growth and recovery. But outside of its invaluable muscle-building benefits, protein slows down digestion, keeping you fuller for longer, which means you'll be less likely to stuff yourself silly if you eat an ample amount of it. Which proteins sources have lean cuts of meat? The fewer legs, the better. To keep overall calories at bay, choose lean proteins at every meal, ball-parking around 30 grams. If you're unsure which lean protein options to choose, keep this advice in mind: "The fewer legs, the better." Think about it: Between fish, two-legged poultry, and the four-legged cow and pig, fat content increases as the number of legs increases. Of course, there are exceptions to every rule, but this is a solid starting place when you're unsure. Lean protein sources: Chicken or turkey breast (no skin), pork tenderloin, filet mignon, sirloin, tenderloin, egg whites, low-fat Greek yogurt/milk, bison, venison, soy protein, whey protein, casein protein Vegetables contribute to your fullness because they're high in both water and fiber. Water fills your stomach, and fiber slows down digestion, both of which can keep you from steering toward extra calories and sweets. Eating veggies is also a surefire way to increase vitamin and mineral intake, which is important for optimal health as well as cognitive and physical performance. EVLUTION: Stacked Protein Order and automatically receive a 25% discount at checkout on EVLUTION NUTRITION Stacked Protein, 4 Lbs. in the flavor of your choice! Go Now! 2 Eat Carbohydrates at Three Meals Eat direct carbohydrate sources like oats, rice, and potatoes at three meals per day. Make sure that two of these meals include your pre- and post-workout meal. Carbohydrates are your body's primary energy source, so consuming them at your pre-workout meal will help "top off" your fuel tank. This will help you give 100 percent effort during your training. In your post-workout meal, carbohydrates can enhance recovery and replenish your used fuel, so to speak. Note: On nontraining days, when your activity is probably much lower, reduce carbohydrate-focused meals to two per day to account for the reduction in energy expenditure. 3 Choose Complex Carbs Complex carbohydrates take longer to digest than simple carbohydrates, due to their high fiber content. Choose complex carbs over simple, quick-digesting options to enhance fullness and provide your body with longer-lasting energy throughout the day. Complex carbohydrates are ofte[...]

The New Way To Train Upper Body Twice A Week

Mon, 14 Mar 2016 09:24:25 MST

Training your upper body twice a week is a surefire way to build size and strength, but you don't want to lift as heavy as your first day. Grow more with these push-pull trisets! At least one day each week, I think it's necessary to train with gut-busting, balls-to-the-wall intensity. But even the most experienced lifters have trouble programming meaningful secondary days, especially for the upper body. You can't go HAM all the time and continue to make progress and stay healthy. If you could, we'd all be Ronnie Coleman by now—you know, before the surgeries. However, even if you train yourself to absolute fatigue on your primary upper-body days, you can still complete a huge amount of additional work in a pain-free manner during the week with trisets and giant sets. You can plug them into a full-body program, an upper/lower split, or a more regional body-part split. And no, you won't have to hog five pieces of equipment and make gym enemies every time you train. This type of training will provide the ying to your primary-training-day yang when used properly, but it's no walk in the park. In fact, this is maybe the toughest secondary upper-body training day that I've ever written. Yeah, you'll have your heart rate maxed out and you'll be sweating bullets, and you'll do it while pushing decent weight and strategically crushing yourself in a controlled manner. Welcome to the new way of training upper body twice a week. Your Second Upper-Body Training Day Program this complete training day into your routine late in the week, after all your primary training days have been completed. This routine works as a great way to conclude your training week, since a day of rest will be absolutely necessary before you can hit any aspect of your upper body again with any meaningful intensity. Before you jump in, ensure that you complete a pretty thorough upper-body warm-up; don't just jump right into the fire. When in doubt, try my 3-minute banded shoulder warm-up giant set to grease up your shoulders, activate the all-important intrinsic muscles of the shoulder complex, and prepare for battle. Banded Shoulder Warm Up Giant Set Watch the video - 1:02 width="560" height="315" src="" frameborder="0" allowfullscreen> John Rusin's Shoulder Warm-up Triset Band shoulder dislocate3 sets of 10 reps Band face pull3 sets of 10 reps Band Pull-Apart3 sets of 10 reps After the warm-up, go through these three trisets in order, using two ramp-up sets in each set of movements to get your stations set and your body ready to perform. Don't be a hero on these sets. Simply move the loads up over the course of the two warm-up sets, and land on your top-end weights for each movement by the time you get into your working sets. This ramp-up scheme adds a little more pain-free volume to this training day, which is a bonus. Now, if this day doesn't leave you blasted, you're not training with the right loads or intensities. Get aggressive with the loads, hit all your reps, and keep the pace of the workout moving. This session can be completed in less than 60 minutes and should have your heart rate maxed out under heavy loads at least three separate times, probably sending you to the nearest garbage can. Enjoy, and don't say you weren't warned. The Ultimate Second Upper-Body Workout Triset 1 Hammer Strength single-arm high row 4 sets of 10 reps, rest 15 sec. Hammer Strength banded flat chest press 4 sets of 10 reps, rest 15 sec. Dumbbell Side Lateral Raise4 sets of 15 reps, rest 90 sec. Triset 2 Single-Arm Dumbbell Row3 sets of 10 reps, rest 15 sec. Slight-Decline Dumbbell Bench Press3 sets of 8 reps, rest 15 sec. [...]

Ask The Supplement Guru: Is Organic Whey Protein Worth The Money?

Thu, 10 Mar 2016 09:58:30 MST

Trying to decide whether or not to splurge on organic whey? The Supplement Guru's insight will make your decision whey easy! Vital Stats Name: Jim Stoppani, PhD Occupation: Creator of JYM Supplement Science, fitness coach and consultant Website: Q Is it worth paying a little extra for "organic" protein powder? Are there any additional benefits to using it? Let me start by saying that I'm a big believer in organic dairy products like milk, cottage cheese, and Greek yogurt—especially if they come from well-raised, grass-fed cows. I also like organic fruits and vegetables, which are worth the extra cash because less pesticides are used. But organic whey protein powder? Not so fast. Some readers might find my thumbs-down on organic whey contrary to my thumbs-up on organic dairy, since whey protein comes from milk. After all, whey protein powder manufactured from organic, grass-fed milk must be better than plain-old whey, right? Not necessarily! The Fat is Where It's at First, you need to consider what exactly makes milk from grass-fed cows better for you. It's the fat! Organically raised, grass-fed cows have higher amounts of the all-important and essential omega-3 fats, conjugated linoleic acid (CLA), and vitamin E (a fat-soluble vitamin) than their grain-fed counterparts, and these nutrients are found in the milk fat. But whey is processed to isolate the protein from the carbs and the fat. In fact, a quality whey protein isolate has close to 100 percent of the fat removed. This means that if a protein-powder manufacturer is using whey protein from organic milk, nearly all of the extra omega-3 fats, CLA, and vitamin E have been removed during the manufacturing process anyway! The protein in milk from grass-fed cows has the same amino acids and structure as protein in grain-fed milk. Amino acids are amino acids. When you look at it this way, there is little sense in paying more for whey protein from organic milk given the fact that all the additional health benefits are completely removed in the manufacturing process. As for the protein content, the protein in milk from grass-fed cows has the same amino acids and structure as protein in grain-fed milk. Amino acids are amino acids. But What About Those Pesky Pesticides? You might have also heard that organic whey protein is free of antibiotics, hormones, and pesticides. But due to the rigorous processing that whey protein already undergoes to isolate the whey protein from everything else in the milk, none of those contaminants should be left behind to make it into the jug of protein powder you're buying. Furthermore, none of those chemicals alter the structure of the whey protein molecules that are isolated from milk protein. So, again, there's no difference between regular whey protein and grass-fed protein in regards to any contaminants. Are You Wasting Money on Whey? If you prefer to use grass-fed whey protein powder for ethical reasons, then by all means, fork out a little extra cash for the stuff. If, however, you think it'll offer up superior health benefits, or you're concerned about antibiotics and hormones, your money may be going to waste. A high-quality whey protein isn't going to contain any contaminants, and if you are at all concerned with what could be in your whey, stick with a whey protein isolate. Don't get sucked into this trap and waste your money on organic whey protein. A high-quality whey protein isn't going to contain any contaminants, and if you are at all concerned with what could be in your whey, stick with a whey protein isolate, as it contains the lowest possible amount of hormones, antibiotics, or pesticides. For more nutrition and supplement articles, [...]

How To Eat For Maximum Muscle Growth At Any Age!

Wed, 09 Mar 2016 16:18:38 MST

As you age, your body's protein, carb, and fat needs change, making it harder to hold on to muscle. Here's how to build a diet to sustain you for a lifetime! From teens to people in their 80s, improving one's physique is a truly "ageless" pastime. Sure, not all of these people call themselves bodybuilders, but more of them in all age groups are eating and training with the pursuit of more muscle in mind. And with good reason! The further on we get in age, the more pronounced the benefits of a little more muscle mass become in terms of quality of life and longevity. In short, you're never too old to see the benefits of getting stronger. But while training plays a major part in giving your body the stimulus to change, there's plenty you can do with your diet, as well. In fact, structuring your diet around your age and goals is essential to great results. Of course, I'm not going to hit you over the head with some "one magic food" baloney here. Just the opposite. I'm going to help you utilize the classic way bodybuilders balance the three macronutrients—protein, carbohydrates, and dietary fats—to ramp up muscle growth and fat loss. The only difference: You're going to optimize them for your age! It turns out there's been an extensive amount of research into how people at different ages respond to different levels of the macronutrients, and it's not hard to make some recommendations that could pay off big-time for you. Let's chow down! Protein Are you getting enough? You are probably aware that dietary protein is important for stimulating muscle growth (through muscle protein synthesis, or MPS) and optimal recovery from training. But how does age affect this anabolic (muscle-building) response to protein? Research suggests that younger individuals are very sensitive to the anabolic effects of amino acids.1-3 The old cliché of a young man who can seemingly put on muscle just by looking at a steak? Yeah, there's probably something to it. The opposite might also be true, as several researchers have shown that comparatively large doses of amino acids are required to maximize the anabolic response in older individuals.1,2,4-8 As you age, a diet rich in protein can help prevent age-related decline in muscle protein synthesis. Why is this? It appears the decreased response may be explained by a decrease in the activity of the protein mTOR and the enzyme p70S6K, both of which are involved in initiating protein synthesis.2,4 Furthermore, it appears that the decreased anabolic response in the elderly may be due, at least in part, to the natural increase in oxidative stress that accompanies aging. Oxidative stress is the type of damage that all those antioxidants are meant to mitigate. As levels of certain molecules known as "reactive oxygen species" go up, levels of protein synthesis go down.9 There is hope, however. Consuming a diet rich in protein—specifically, the amino acid leucine—can help prevent the age-related decline in muscle protein synthesis. Muscle-building protein recommendations by age: < 18 years: 0.6-0.8 grams per pound of body weight 19-40 years: 0.8-1.1 grams per pound of body weight 41-65 years: 1.1-1.3 grams per pound of body weight > 65 years: 1.3-1.5 grams per pound of body weight Even if you don't measure out your protein to the gram, the lesson here is that as you age, you need more protein. If you can have it with antioxidant-rich foods, all the better. You can't go wrong with a diet rich in meat, vegetables, fruits, nuts, and seeds here. Carbon: Prep Designed to Increase Lean Body Mass and Support Recovery! Go[...]

Man Who Lost 160 Pounds Reveals His Full Fitness Plan

Tue, 08 Mar 2016 09:51:37 MST

Adam wanted to lose weight to fit in and make friends. Along the way, he found a new, fit lifestyle. Vital Stats Name: Adam Park Location: Bowmanville, Ontario, Canada Adam Park always felt left out because of his weight. "I couldn't go on roller coasters, swim, ski, or snowboard," he remembers. "By my teen years, I didn't really have any friends. I was never bullied, but I still felt left out because my weight kept me from participating in most of the things kids my age were doing. I was shy, and having to hang back because of my weight added to that. It was very lonely." Even though Adam and his mother were both overweight, his father and brother weren't, and they kept the house stocked with unhealthy snacks. "I overconsumed calories pretty consistently when I was young, especially when it came to snacks and soda," he says. To make matters worse, Adam admits he sat on the sidelines—and on the couch. Throughout his childhood and into his early teen years, he picked up bad habits. "We had big family dinners every night with meat, potatoes, and vegetables," he says. "They weren't especially unhealthy meals, but we'd fry things and cook with a lot of oils and fats. That, combined with the snacking and lack of exercise, just made it easy to be overweight." As he was preparing to enter high school, Adam weighed 315 pounds. Desperate to fit in with his classmates, he realized that getting in shape had to happen now or never. This is Adam's story. What was your turning point or aha moment? I was starting high school, and I still had no friends. I wanted to start fitting in, which meant that I had to change my lifestyle. What was the first thing you changed? The first thing I changed was my eating habits. I cut out all snacking and stopped drinking anything other than water. If I had to have a snack, I went for something healthy, like a protein bar instead of chips. Before 315 lbs. After 155 lbs. Age: 15 Height: 5'9" Weight: 315 lbs. Body Fat: 38% Age: 17 Height: 5'11" Weight: 155 lbs. Body Fat: 16% Was your family supportive of your decision to get healthy? My family was behind me 100 percent. They thought my decision to make this change was the greatest thing ever. The most important part was that I came to it on my own terms. My mom has been overweight her entire life and was always told to lose weight, so she was adamant about never telling me that I had to lose weight. Everyone wanted it to be my decision, and as soon as I made that decision, they stood right behind me. I think they thought that if they pushed me to do it, I might rebel and fight back. I'm glad they waited and let me make that choice for myself. What did your first steps on your healthy journey look like? As soon as I made the decision to start getting healthy, my parents gave me a gym membership and hired me a personal trainer. I couldn't do it all on my own, and they knew that. That was one of the biggest ways they supported me. They also made an effort to cut back on keeping unhealthy snacks in the house and bought more fruits and vegetables for me to eat. They cleaned out the basement so I could set up a home gym. They really did everything they could to help me get healthy. [My family] also made an effort to cut back on keeping unhealthy snacks in the house and bought more fruits and vegetables for me to eat. They cleaned out the basement so I could set up a home gym. They really did everything they could to help me get healthy. Has your transformation led to healthier habits for the rest of your family? The rest of the family has tried to adopt some of my eating habits, and my mom has lost 30-40 pounds. They go for walks and eat healthier snacks now[...]

Brandon Hendrickson Outlasts Large Field To Win Arnold Men's Physique

Tue, 08 Mar 2016 09:49:22 MST

In a hard-fought battle, a new champ emerged in this fledgling category at the 2016 Arnold Sports Festival.

Brandon Hendrickson of Bartlett, Illinois, outlasted a field of nearly 40 competitors to win the Arnold Classic Men's Physique for the biggest win of his three-year career in the IFBB Pro League. Hendrickson received congratulations from Arnold Schwarzenegger, $5,000, a Tony Nowak official champion's jacket, and the champion's trophy from Eric Hillman of Europa Sports Products and Eric Torgerson of EAS.


The remainder of the Arnold Men's Physique top six:

  • Second place: George Brown of Columbus, Ohio received $2,000 and a trophy from Jan Tana and MHP.
  • Third place: Jason Poston of Dallas, Texas, received $1,500 and a trophy from Blackstone Labs and Muscle & Fitness.
  • Fourth place: Ryan Terry of England received $1,500 and a trophy from Lone Star Distribution and Optimum Nutrition.
  • Fifth place: Andre Ferguson of Selden, New York, received $1,000 and a trophy from Scitec Nutrition and Rule One Proteins.
  • Sixth place: Raymont Edmonds received $500 and a trophy from VPX and Black Skull.

Photos courtesy of Arnold Sports Festival (Dave Emery).