Mass builder

Make your own mass builder

Many mass gainers are junk, rubbish, and sometimes useless!

If you are not gaining muscle or weight, check your protein intake first!

You have to follow the rule book (1 to 1.5g for a pound, 453g of body weight) on your protein needs, because muscles are made of proteins and if you shortchange on the necessary amino acids, your muscle growth suffers.

Some gainers are a lot cleaner than others, but for most, weight gainers are full of worthless calories and tons of sugar to help you put on weight.

Mass builders assists in bulking quickly. However, off-the-shelf mass building powders are expensive and sometimes not that great. It is expensive, difficult to digest, and is not healthy as it is full of sugars, and some contains less protein than the package indicates!

Make your own mass gainer that is made from real food which will contain the protein you need, and bulking food. A recipe for a natural mass gainer may be found below.

The important thing about putting on weight is to make sure that you are not putting on fat! Increase your intake in stages until you see results, and train hard to burn the excess calories while making full use of the protein.

To keep fat at a minimum, your calorie surplus should not exceed 500-600 on your training days.

If you are walking a lot, go on a long shopping day, or have a standing or active job, increase your calories further.

On your non-training days, you should stick to your maintenance calories and you should not use mass gainer as it will all turn into fat if your calorie intake is higher than the energy you are using.

Here is the ingredients you need for a super natural and healthier alternative to mass gainers.

  • 2 scoops protein powder
  • 2 table spoons peanut butter
  • 2 bananas
  • 2 serving rolled oats
  • 1-2 tablespoons of coconut oil
  • Mix with water, or whole milk for extra calories

Blend with ice and you will have an awesome mass builder

Whey Protein Mass Gainers
Whey protein is derived primarily from whey isolate and whey concentrate. Mass Gainers contain a mix of proteins, which include both slow and fast acting proteins, like whey and casein.
Whey protein is lean on calories.    Mass gainers has almost three times the calories of whey proteins.
Whey acts quickly, therefore it is best suited as a recovery protein shake, post workout. The whole objective of mass gainers is to put the user in a calorie surplus situation so that he is able to grow the size and strength of his muscles.

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Bulk and cut cycles are not required

When you want to add quality muscles, the bulk/cut cycling is not required.

The best way to add quality muscle is to go heavy at the gym and to stay consistent with the training.

“Heavy” means when you can only push a maximum of 8 to 10 reps of the exercise, and adjusting the weight upwards each week until you cannot get 8 reps out of each exercise.

By eating clean and healthy every day, and keeping tabs on your protein intake, you will be able to build quality muscles in no time at all.

You do not need to get super heavy to look good, in fact, a weight of around 75Kg to 85Kg is perfectly fine for a lean muscled body (males from 1.7m to 1.8m).

Less fat on your body will make you look more muscular, even when you are not heavy.

Vitamins

What supplements do you really need?

Protein

You will need protein to build muscle. If you are lactose intolerant, an alternative is egg protein or even a vegetable protein supplement subsidized with eggs and high protein diets.

Creatine

Creatine works well. It works for many people, but some people do not find that it works for them, but when they try a different creative type or brand, they see results.

Creatine monohydrate has been studied extensively and has proven to provide benefits, it requires a high sugar drink to experience best results as it is plain.

Creatine is thought to improve strength, increase lean muscle mass, and help the muscles recover more quickly during exercise. This muscular boost may help athletes achieve bursts of speed and energy, especially during short bouts of high-intensity activities such as weight lifting or sprinting.

I personally found that Creatine with an insulin spiking delivery system included in it works very best for me as I do not buy fruit juices. It is recommended you follow the instructions closely for best results.

The standard practice has always been to mix creatine with a high sugar drink, such as grape juice, a high sugar sports drinks or dextrose powder.

Nitric Oxide

The benefits of Nitric Oxide may include these

  1. Help Treat Erectile Dysfunction
  2. May Decrease Muscle Soreness
  3. Lower Blood Pressure
  4. Boost Exercise Performance
  5. May Help Manage Type 2 Diabetes

Nitric oxide is involved in many cell processes, including the widening of the blood vessels, or vasodilation. Wider blood vessels help increase the delivery of nutrients and oxygen to working muscles during exercise, thus enhancing exercise performance.

These supplements often contain several ingredients that are said to increase nitric oxide, such as nitrate or the amino acids L-arginine and L-citrulline.

Nitrate has been shown to improve exercise performance.

L-arginine has not proven to be effective for improving exercise performance.

L-citrulline is more effective than L-arginine at increasing nitric oxide and therefore exercise performance.

Pre-workout or Caffeine and Vitamin B

Caffeine and Vitamin B can boost your workout without spending on pre-workout. You can use this every day.

Pre-workout needs to be cycled every other week, or just on the days you are too tired to train hard.

Your system gets use to it and it will have no effect eventually – You will need to take a pre-workout to just get a normal workout in.

Green tea / ECGC

Fat burners do not always work, and is unhealhty.

Green tea has been claimed to work. 3 cups of green tea a day will cut your calories naturally. ECGC is a supplement derived from green tea.

BCAA and L-Glutamine

While cutting or losing fat, take additional BCAA and L-Glutamine to reduce muscle loss.

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Is is possible to do too much Cardio?

Sadly, too much cardio is not a good thing. Over-training muscles is bad for gains as well. Overdoing cardio will burn fat and muscle.

Since you are losing muscle mass, you are hurting your metabolism because low muscle mass will result in a slow metabolism! This results in fat gain.

The best way to lose fat is to boost metabolism through exercise strength-training routine along with cardio.

Woman do not gain muscles easily (unless they take steroids), and can do strength training without worrying about looking like a body builder. Strength will result in firm muscles.

To minimize muscle loss when excising, increase protein intake while reducing at and carbs. Protein is made up of Amino Acids, the building blocks of muscles.

A protein supplement is best, but you may also eat lean fish, chicken breast and egg whites to increase protein intake.

When taking supplements, remember to reduce your food intake to correct for the extra calories that the protein supplement supplies.

Remember that sweats, chocolates, sugary drinks and junk food is full of calories. Sneaking a drink or burger in will set you back! Don’t do it, stay focused.

Eat fruits (not bananas, which is all carbs) when the craving hits.

No bread, with the exception of a slice of rye bread, which replaces another carb, such as your rice.
No pizza – ever!

Suana belts, fat-loss gels, Electrical Muscle Stimulation (EMS) and Shaking products do NOT work!

These types of products go back to the 60s and do not work on their own.

To lose fat, you need to move and burn major calories. Even walking burns more fat than these products.

Suana belts work to lose fat?

No fat loss!

Applying heat to an area increases water loss through sweat. You do lose weight through this water loss. It is the same weight loss you see after urinating.

No at loss takes place in such a short petrol of time.

Fat-loss gels

No fat loss!

Despite all the convincing terms being used by the manufacturers, it does not work!

Your body must burn more calories than it consumes to create a deficit that results in weight loss. For a 1Kg weight loss per week you must create a deficit of 7,700 calories total, or 1,100 calories per day ! There is nothing you can apply to your skin that will cause your body to create this calorie deficit. Further, there is no way to spot-reduce and target belly fat. You cannot control the areas from which your body sheds fat first.

Electrical Muscle Stimulation (EMS)

Sitting doing nothing while having a tiny amount of electrical shocks contract your stomach will not make you lose fat.

It may tone the tummy a bit though, as it is similar to doing sit-ups.

So perhaps this is a good option to trim that tummy if you are already in shape.

The beer belly and the pizza stomach will not shrink by using EMS!

Shaking / vibration plates to a slimmer you

No! No fat loss.

The advert blurb is as follows:

“A new study shows that obese women who followed a weight loss diet and regularly used the vibration plate machines were more successful at long-term weight loss and losing hard-to-trim belly fat than those who combined dieting with a more conventional exercise routine.

The devil is in the detail here: Dieting and exercise!

So what can I do at home to burn these type of calories without going to the gym?

Jump rope to burn 10-20 calories a minutes!
Jumping just 10 minutes a day for 5 days a week will get you to burn from 500 to 1000 calories in those 5 days, while increasing your health, strengthening and firming your shoulders, arms, butt and legs!

Soon you will be a rope skipping pro, impressing your family and friends further!!!

Legal products that helps you lose weight

Legal products that help you lose weight

Over the counter weight loss products do not work. They rely on the placebo effect to encourage you to eat less and exercise more.

The over the counter product does nothing to add to the weight loss effect with the exception of one product below:

The only natural product that helps lose weight is Green Tea without sugar. The results have shown that people who drank green tea compared to a placebo lost an additional 1Kg  over a 12Week period by consuming approximately 2.5 cups a day (2-3 cups a day)

Some studies have shown an increase in calorie output of about 100 calories over a 24-hour period.

Green Tea is drunk clean without sugar or milk.

Taking green tea with a sugar replacement is fine.

Why does green tea work for weight loss?

Green tea contains caffeine and a type of flavonoid called catechin, which is an antioxidant. Research suggests that both of these compounds can speed up metabolism. Catechin can help to break down excess fat, while both catechin and caffeine can increase the amount of energy the body uses.

A review published in 2010 found that green tea supplements, containing catechins or caffeine, had a small but positive impact on weight loss and weight management.

However, research studies in this area tend to use doses that contain a higher proportion of catechin or caffeine than would be found in a typical cup of green tea.

It is important to note that any benefits of green tea for weight loss are likely to be very small. The impact of green tea is not as beneficial as other healthy weight loss methods, such as exercise, that have far greater metabolic benefits.

Regularly exercising and eating a healthful diet with plenty of vegetables are highly effective weight loss strategies. Green tea used alongside these methods may increase their positive results.

How to consume green tea

Drinking hot green tea during the day may help aid weight loss.

Drinking between 2 and 3 cups of hot green tea throughout the day should be sufficient for supplementing weight loss. The exact amount will vary from person to person, depending on how much caffeine they consume and their natural metabolism.

Green tea comes in a number of varieties but, for weight loss, there are unlikely to be significant differences between them. Plain, minimally processed green teas are likely to have retained the richest nutritional content.

Green tea is considered safe to consume. However, care should be taken in some cases, as large doses of caffeine can pose problems for those at risk of heart problems or with high blood pressure.

Green tea not your taste? Try this combination:

Any time tea: Green Tea with Lemon and Ginger

Like green tea, lemon and ginger can also promote fat loss, and adding them to your daily cup can enhance the natural benefits that green tea has. Simply heat water to a boil and seep green tea for a few minutes before pulling out the leaves. Squeeze in the juice from half a lemon and infuse the blend with a teaspoon of grated ginger. Let seep for fifteen minutes, and enjoy! 

Breakfast smoothie: Green Tea and Avocado Smoothie

Blending green tea and avocado makes for an excellent combination of protein, essential fatty acids, and antioxidants. Just combine a tablespoon of green tea, half an avocado, one banana, and enough hot water for everything to blend well (about half a cup). Seep the green tea in the heated water for half an hour, and process everything together in the blender to create a subtly sweet breakfast smoothie. 

Green Tea breakfast Oatmeal

The concept is simple. While you usually cook your oats in a simmering pot of water, cook them in a simmering pot of green tea instead. All that means is once your pot of water comes to a boil, before you add your oats, steep a few of your tea bags in the water. Remove the bags, add your oats, and cook as usual. You can even use this method with overnight oats, adding the oats to the hot tea and simply letting the mixture sit until the morning.

Don’t steep the tea too long or it will become bitter. A small amount of honey makes a nice addition here as well (remember that honey has a lot of calories, and so can be replaced with a powdered sugar replacement product)

Removing or replacing your sugar intake with a substitute will go a long way to weight loss

White Sugar 387 kcalories / 100g
high GI, all sugar! Bad! Very bad.

Brown sugar 380 kcalories / 100g
Brown sugar contains 95 per cent sucrose and 5 per cent molasses, which adds a flavour and moistness but has no great nutritional benefits over white sugar.

Honey 304 kcalories / 100g
Honey has a lower GI value than sugar, meaning that it does not raise blood sugar levels as quickly. Still bad.

Xylitol 240 kcalories / 100g
Xylitol polyols is 100g and 0g sugar, Xylitol is not fully digested or absorbed by the body, and is a great substitute for sugar without using artificial sweeteners.

Artificial sweeteners are low-calorie or calorie-free chemical substances that are used instead of sugar to sweeten foods and drinks

It has been suggested that the use of artificial sweeteners may have a stimulating effect on appetite and, therefore, may play a role in weight gain and obesity.

However, research into sweeteners and appetite stimulation is inconsistent. Also, there is little evidence from longer-term studies to show that sweeteners lead to increased energy intake and contribute to the risk of obesity.

  • acesulfame K.
  • aspartame.
  • saccharin.
  • sorbitol.
  • sucralose.
  • stevia (steviol glycosides)

CYX3 fat burner

CYX3 – how to take this powerful toning / weight loss drug

CYX3 (AN ORAL BLEND OF T3, YOHIMBINE AND CLENBUTEROL)

Before I start, a disclaimer: I do not take, and never have taken CYX3. I do not know how to get hold of CYX3. This drug is discussed at gyms and this info have been taken from the people who have knowledge of the drug. It has been said to be a great weight-loss/ fat burning anabolic steroid. This is an article I have done to inform you of possible side effects and possible alternatives to this drug.

You need to remember that CYX3 still requires a fair amount of cardio (20 minutes to an hour) and reduced calorie intake to achieve its purpose. It enhances the fat-burning process.

It is worth-while noting that the same effect can be achieved by normal exercise and a healthy calorie reduced diet over a longer period of time, without any of the side effects!

CYX3 is a powerful fat burner and is taken in increasing doses. Due to the strength of CYX3, CYX3 is mainly taken by men only. CYX3 is a blend of T3, YOHIMBINE AND CLENBUTEROL. Woman take CLENBUTEROL (Clen) on its own – clen drops for people with low tolerance to the side effects, clen tablets for the people who have little to no side effects with clen.

CYX3 combines the synergistic fat burning power of beta adrenergic agonists and alpha adrenergic antagonists (yohimbine hcl), T3 increases the metabolic rate by increasing thyroid efficiency.

  • Clenbuterol – 37.5mcg
  • T3 – 25mcg
  • Yohimbine 5.4mg

There are many side effects, which usually go away quickly after the last dosage.

Possible side effect:

  • Insomnia (do not take in the afternoon or evening)
  • Shakes and uncontrollable twitches
  • Tingling and the feeling that “hair is standing on end”
  • High blood pressure
  • Cold spells accompanied by shivering or even sweating
  • Overheating and sweating
  • Pain in muscles
  • Headaches
  • Sinus congestion
  • Temporary loss of strength
  • Liver damage (remember to take liver tablets or tonics with all oral steroids)
  • Erectile dysfunction and contracted privates
  • Depression and anxiety
  • Irritability and aggression

The side effects are in fact the very things that make CYX3 so good at weight loss, it works on your nervous system, and boosts metabolism and body temperature.

Start low to see if you can handle the CYX3 because it is a strong drug, work your-self up to see how much still is comfortable, but never go higher than 2 tablets as your receptors will degrade.

Keep cycles short.

More about CYX3

The blend is very potent combination of a beta and alpha antagonis (It has beta stimulating and alpha blocking properties, an ideal combination to stimulate fat loss).

Clenbuterol and Yohimbine promote fat loss through the same adrenergic system, but the effects are achieved through different mechanisms.

Clenbuterol is a known thermogenics shown to directly stimulate fat cells metabolism and accelerate the breakdown of triglycerides to form free fatty acids.

The hormone glucagon released signals the breakdown of the triglycerides by hormone-sensitive lipase to release free fatty acids.

Yohimbine, being an antagonist of alpha-2 receptors shifts the balance of sympathetic activity to ensure that lypolisis occurs.

This increases synaptic norepinephrine release, one of the body’s own natural lipolytic hormones.

Administration and use:

Clenbuterol should be built up and tapered off gradually with dosage increases and decreases every 3-4 days and doses never exceeding 160 µg per day for safety measures.

It is administered for periods of 2-3 weeks then discontinued for equal periods of time to prevent the body’s metabolic system the ability to adapt to the metabolic effects.

For fat-burning goals clenbuterol is often stacked with another fat-burning agent for quick effect, or alternated with another fat-burning agent by people who need to stay lean for a promote period. Usually t 3 is used for such purposes, with alternating cycles of 3 weeks each.

If used together, cycles will not completely overlap!!! And a new adjustment is needed.

A typical cycle for clenbuterol might be 3 weeks (21 days), with the daily amounts being:

Day 11 TABLET
Day 21 TABLET
Day 31 TABLET
Day 41 1/2 TABLETS
Day 51 1/2 TABLETS
Day 61 1/2 TABLETS
Day 72 TABLETS
Day 82 TABLETS
Day 92 TABLETS
Day 101 1/2 TABLETS
Day 111 1/2 TABLETS
Day 121 1/2 TABLETS
Day 131 TABLETS
Day 141 TABLETS
Day 151 TABLETS
Day 161/2 TABLET
Day 171/2 TABLET
Day 181/2 TABLET
Day 191/2 TABLET
Day 201/4 TABLET
Day 211/4 TABLET

Then stopping for three weeks and recommencing.

Take the tablets first thing in the morning with a glass of plain water, 30 minutes before any food, this includes breakfast, coffee or orange juice. Even ingestion with orange juice or coffee has been shown to markedly reduce the absorption of cyx 3!

Do not chew or suck on the tablet, swallow immediately.

CYX3 is not for everyone! Do not take if you place yourself or others at risk. You will get the shakes (your legs , hands and arms will shake or twitch! Some people have been known to collapse down stairs due to the shakes on day one). Do not take the tablet after mid-day, and do not take before driving a vehicle, or operate heavy machinery (it is strongly recommended that you start the cycle on a off-weekend to get get a feeling for the severity of the side effects, which should subside as you progress further into the cycle)

Stop taking cyx3 if there is difficulty or pain when swallowing, retrosternal pain or new or worsening heartburn.

What is available in SOUTH AFRICA (Taken from other online websites:)

  1. AXIOLABS GREECE CYX3 (37.5MCG CLENBUTEROL HCL,25 MCG LIOTHYRONINE SODIUM,5.4MG YOHIMBE HCL/TAB=50 TABS)
  2. NOMADLAB CHINA CYT3 (40MCG CLENBUTEROL HCL,20 MCG LIOTHYRONINE SODIUM10MG YOHIMBE HCL/TAB=50 TABS)
  3. NOMADLAB CHINA CYT3 (40MCG CLENBUTEROL HCL,20 MCG LIOTHYRONINE SODIUM10MG YOHIMBE HCL/TAB=50 TABS)
  4. AXIOLABS GREECE CYX3 (37.5MCG CLENBUTEROL HCL,25 MCG LIOTHYRONINE SODIUM,5.4MG YOHIMBE HCL/TAB=50 TABS)
  5. CICCONE PHARMA CAMBODIA CYT3 (40MCG CLENBUTEROL HCL,20 MCG LIOTHYRONINE SODIUM10MG YOHIMBE HCL/TAB=50 TABS)

​How Much Cardio Do You Need To Do To Lose Weight?

How much cardio do you need to do to lose weight? The National Institutes of Healthof America recommends at least 30 to 45 minutes of moderate-intensity exercise three to five days a week.

You can maximize your weight loss sessions for efficiency if you alternate between high- and low-intensity workouts each day.

Aim for five days a week, alternating the intensities each day. Remember to include recovery time. Take a day off from intense training every two to three days. You can do two days, a day off, three days, a day off.

High-intensity workouts are usually ones where you’re at 70 to 90 percent of your max heart rate.

Moderate-intensity exercise is at about 50 to 70 percent of your max heart rate, and allows you to say a couple of sentences while you’re working.

Lean Extreme - lose weight

Lean Xtreme Pharmaceutical grade weight loss [No longer sold – discontinued]

Lean Xtreme Pharmaceutical grade weight loss supplement

RRP R450 – no loner sold and is discontinued

Lose weight quickly

  • Sibutramine HCL
  • 10mg per cap
  • 90 caps per bottle

How to take it:

  • Take 3 capsule in the morning after your first mean no later than mid-day

Sibutramine HCL is a novel compound which establishes a new class of drug for weight management.  When administered daily as a part of a weight management programme that includes diet and exercise, Sibutramine HCL allows patients to lose weight and to maintain energy balance at a lower body weight.

Sibutramine HCL offers three types of benefit in weight management: by enhancing weight loss, by improving weight maintenance and by reducing the comorbidities of obesity.  The clinical effects of sibutramine HCL are explained through its known mode of action as a serotonin (5-HT) and noradrenaline reuptake inhibitor (SNRI).  This dual mechanism of action results in two synergistic physiological effects – a reduction in energy intake and an increase in energy expenditure, which combine to promote and maintain weight loss.

Lean Xtreme slim tabletsLean Xtreme

Six pack

6 easy ways to lose stomach fat

Not only does stomach fat look bad, its strongly linked to diseases like type 2 diabetes and heart disease .

If your stomach is larger than 102cm as a men, or 88cm as a woman, then you have abdominal obesity.

Reducing stomach fat is the most difficult to get rid of, you need to reduce your body fat to reduce your stomach.

Here are 6 steps to get you on the right pat to a smaller stomach, and healthier life.

1. Cut the sugar

When you eat a lot of added sugar, the liver gets overloaded with fructose and this all turns into fat.

When you drink sugar-sweetened beverages, you end up eating more total calories because your brain does not “register” liquid in the same way as solid foods.

This includes sugar-sweetened cold drinks, sugary fizzy drinks, fruit juices and sports drinks.

Eat fruits, such as apple or pears, and drink water instead of these drinks.

2. Eat more protein

It has been shown to reduce cravings, boost metabolism, and help you eat fewer calories per day.

25-30% of calories of your food should consist of protein. This means that you should replace 25% of your existing diet (or reduced calorie diet) with protein.

High-protein foods include  whole eggs, fish, seafood, legumes, nuts, meat and dairy products.

3. Cut the carbs from your diet

By replacing 25% to 30% of your food with protein foods will already reduce your carb intake.

If you need to lose weight fast, then consider dropping your carbs down to 50 grams per day. This will put your body into ketosis, killing your appetite and making your body start burning primarily fats for fuel.

4. Eat foods rich in fiber, especially viscous fiber

Dietary fiber is indigestible plant matter, and eating plenty of fiber can help with weight loss.

Not all fiber is created equal.

It is the soluble and viscous fibers have an effect on your weight.

These are fibers that bind water and form a thick gel that “sits” in the gut.

This gel can dramatically slow the movement of food through your digestive system, and slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite.

The best way to get more fiber is to eat a lot of plant foods like vegetables and fruit. Legumes are also a good source, as well as some cereals like whole oats.

5. Exercise

Spot reduction is not possible as mentioned at the start of this article. In order to reduce your stomach, you have to reduce all your fat.

Exercise burns calories, first from carbs, then the fat. Exercise at least 20 minutes each day. Aim for 30 minutes, It is claimed that your body only burns carbs in the first 10minutes.

When you exercise you must move at a steady pace (not too fast, not too slow) so your body will utilize your stored fat (not carbohydrates or sugar) as its energy source. You will need to exercise in your fat burning zone, this is the heart rate you are most likely to be burning fat in. This zone is between 55 to 70 percent of your maximum heart rate (max HR).

The more intensely you exercise the more your body turns to carbs for energy. So keep the pace steady and check your heart rate.

Just don’t reach for that chocolate, or energy drink, after exercise.

Heart rate zones

6. Track your foods and figure out exactly what and how much you are eating

What you eat is important.

However, most people actually don’t what they are really eating.

People think they’re eating “high protein,” “low-carb” or something else, but tend to drastically over- or underestimate.

If you want to boost your protein intake to 25-30% of calories, as recommended above, just eating more protein rich foods won’t be enough. You need to actually measure and fine tune in order to reach that goal.

Every bit helps in reducing the stomach. Starting at any step is a good start.