Andreas Münzer (October 25, 1964 – March 14, 1996) was an Austrian professional bodybuilder known for his extremely low body fat levels and early death. He was featured in Flex twice and Muscle Magazine International once.He was most shreded bodybuilder in bodybuilding history,his bodyfat was around 4%.He was also known as Mr.ripped. #ripped#shreded#bodybuilding#whateverittakes
0 03 minutes ago
Importance of “ BULKING “⠀
Proper nutrition is essential to muscle growth and repair. Your muscles need food to grow and recover from intense training. If you don’t meet your daily macros, you’ll end up losing muscle despite training hard. However, this doesn’t necessarily mean that the more you eat, the more you grow. If you’ve been training for a while, you probably know that it’s impossible to build muscle without gaining fat. Traditional bulking can help you get bigger and stronger, but it also increases your body fat levels.⠀
So What’s the Best Approach to Building Muscle?⠀
The idea behind traditional bulking is that you can’t gain muscle without getting fat in the process. In other words, you should eat huge amounts of food for several months while training hard and then switch over into “cutting” mode to shed fat. In theory, you should keep over 90 percent of your muscle gains and lose all the fat. Unfortunately, this rarely happens. Most people end up losing both fat and muscle during the cutting phase.⠀
Clean bulking and carb cycling might just be better alternatives to traditional bulking. These two approaches will cause slower gains, but keep you lean all year round. At the end of the day, you’ll still end up making the same progress in terms of size and strength.⠀
#letsgetfit my friends.....⠀
You know we’ve known each other for almost 21 years, we argue all the time and I refuse to sleep in the same room as him but I will always love you and I wouldn’t be who I am today without you ❤️ @timmyjamees
A little sweat after my Workout and post workout run earlier today!!!! Cut mad weight while my hand was messed up! Dont do stupid shit!! Lord knows I cant afford time off the gym. Not all the way healed but im on the way back 🤟🏾🤞🏾
7 91an hour ago
Classy black overall for 45$
2 182 hours ago
Been sick and out of the gym for a few days. During the time off i kept my calories high to avoid any weight lose. Looks like it worked 😏@prepbywill@jed_north
🔥Fat Loss Explained🔥
If your goal is to get leaner and you want to achieve single-digit body fat levels, then it is absolutely imperative that you place yourself in a calorie deficit.
✌🏻️There are 2 ways in which you can create a deficit.
1️⃣Reduce the amount of calories you consume each day through food.
2️⃣Increase the amount of calories you expend each day through physical activity.
📊By tracking your daily caloric intake on a consistent basis you are able to establish a cause-and-effect relationship between your diet, training program and your body composition.
☝🏻️Once you have set your calories at a deficit and established your starting macros the next step is to consistently adhere to those macros. Compliance is key. Not only to see results but also to evaluate the effectiveness of a plan. .
👉🏻 If you aren't hitting your macros consistently then it can be pretty difficult to evaluate whether that calorie level is working. You need to properly execute the plan in order to judge it on its merits.
😐What about when progress stalls?😟
If you are consistently hitting your macros for a few weeks and fat loss plateaus, then you can place yourself in a further deficit by;
1️⃣Further reducing your calorie intake.
2️⃣Increasing additional activity (usually in the form of cardio).
🚨WARNING: overly-aggressive calorie drops or impulsive decisions to add ridiculous amounts of cardio are not advised. Take a more measured approach and make adjustments only when and if required.
Remember that if you are serious about reaching your fat loss goals you need to hold yourself accountable by remaining CONSISTENT with your diet and tracking your cardio.
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60 22497 hours ago
In honour of Jurassic World Fallen Kingdom coming out today here's me with the baby raptor I always wanted... 🤦🏻♀️🤦🏻♀️ #TheInternetIsWeird
💥 #knowgains 🏋️
💥KNOW - CHICKEN OR STEAK 💥 ➖
Meat protein (PRO) is a staple in the “bodybuilder diet” as they’re known to be rich in essential aminos (leucine in particular) required for stimulating MPS & promoting adaptation from training (Atherton et al 2008). Red meat (RM) is a common source of PRO & considered to be of high BV as it contains the full balance of EAAs in a fraction similar to that found in human muscle (Symons et al 2007) & while a standard ~115g serving of white meat (WM) will provide a hefty ~28g PRO (Marangoni et al 2015) with the same sized serving (115g) lean RM will provide a little more (30g) PLUS ~10g of essential aminos (3.5g of leucine) & has shown to stimulate MPS very efficiently in both young & old muscle tissue (Symons et al 2007). Also both RM & WM PRO can act as great sources of micros such as iron, selenium, vitamins A, B12 & folic acid which (for the most part) can’t be as easily obtained through plant PRO.
Meat PRO have also shown to be high in carnitine, a molecule that transports long-chain fatty acids into mitochondria for oxidation & even though there’s lacking evidence for carnitie on enhancing fat oxidation (Brandsch & Eder 2002) it’s still been linked to the sparing of muscle glycogen & decreases in muscle damage (Kreider et al 2010).
Finally, creatine is a naturally occurring compound found mainly in muscle tissue with one serving of both RM & WM shown to contain ~0.5g of it (Harris et al 1997). Creatine has shown to improve anaerobic capacity, max power & strength (Kreider et al 2003) however the amount of meat you’d have to eat to get the required ~5g for enhanced performance is crazy thus this fact may be insignificant lol.
Overall, both are GREAT HBV PRO, micro & creatine sources thus both should be included within your diet if seeking to maximise gains (Van Vliet et al 2015, Wilkinson et al 2007). HOWEVER 1 drawback of RM is that it can often be higher in fat (depending on the meat) than WM & while this isn’t really an issue, if looking to select a lower kcal option, WM may be best. 📷 @smurray_32 . .