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Tired of hearing and reading all those perfect diets? Go ahead, ask anyone in the bodybuilding/fitness world what they eat in their diet. I’m sure your tired of hearing all the “Healthy, Healthy, Healthy” preaching of the grilled chicken, tuna, rice, and broccoli combos out there. Take it from a real bodybuilder who explains eating completely healthy just isn’t for him.

MASS GAIN 101

Written By: Manny Kirby AKA Azifukared

WARNING: This diet isn’t for everyone, find what best works for you!

My mass gaining secrets: “EAT,SLEEP,TRAIN,EAT” repeat

Over the years there has been numerous ways to pack on the mass, which way is best 4 you? Well I found my secret, through trail and error. It wasn’t in the gym or what I ate. It was how much of what I ate and partly due to timing.

We have been told more calories, more carbs, more protein 4 building bigger muscles…The 40/40/40 diet, etc…

Well for me, that wasn’t the case. I’ve always been thin, due to track and field, break dancing and dancing in the streets. So for me to pack on the hard earned weight was a challenge when I wanted to do so.

I tried the weight gainers, the fast weight gain drinks you MUST have after working out, uugh! Can you count the sugar highs?

My secret is as follows…

Meal One:
2 packets of grits
2 slices of cheese
And egg whites….2 cups
Dunkin Donuts Iced coffee

In Between Meal One and Meal Two:
Protein shake and a handful of almonds

Meal Two:
Hamburger with ketchup
Bottle of water

In Between Meal Two and Meal Three:
Can of diet Pepsi
Handful of almonds
Turkey burger with cheese

Depending on when I workout, I would workout around 4:00 – 5:00pm If not it would be 11:30 am – 12:00pm. And I would eat meal one early in the morning then an hour and a half before workout have my first in between meal before leaving. Since I live in NYC, I would also have my NO2 “Stuff” on the train before I attack the weights.

This is an example workout…

Leg Day:
10mins of leg ext. to warm up quads and to help etch in detail when I practice the posing and squeezing.
Then it’s off to super setting the leg ext with walking lunges with dumbbells with an added twist, jumping squats. This brings in my teardrops like no other and forces so much blood in my quads that it’s hard to stretch or squeeze.

The leg ext can go as high as 150lbs 4 reps, then the lunges with weight high as 70lbs. And I always go down all the way. Jump high as I can for two times.

Rest for long as I need.

If I’m feeling SPRY that day, I’ll add in some hack squats for good measure.

By this time it’s close to 1:00pm and time to eat again. On a normal day, I wouldn’t eat right away. But, since I am a personal trainer I don’t get the time always to eat so I eat when I can.

Meal Three:
Poached Salmon
Brown rice
And some veggies
1 Can of diet Pepsi

Start work at 2pm

In between Meal Three and Meal Four:
Round 3-3.30pm
Protein Shake
Handful of almonds

4:15pm or so, I will have a bottle of water.

5pm I will have a handful of almonds.

6pm rolls around and two more clients to go, I’ll have a protein shake and almonds before I head home.

9pm or so “My Treat” brown rice, chicken with sweet and sour sauce and Pringles cheddar cheese plz!

And by 11pm I have a weight gain shake with whey isolate.

Then do it again the next day, but with a different body part.

Now the whole Idea of mass gaining is: Not to take in so much fat, there will be fat, but if you do it right, there won’t be any extra padding. I eat certain kinds of food to keep me in a happy state, where as I feel
hungry. Should never get to that stage. I don’t eat just to eat, my parents well my father jokes every now and then, I must have a tape worm! HA!

But on the real, this is just a sample meal plan I follow. Nothing to crazy, every now and then, I may change something for a whole pizza. Space it out over two days.

I’ve also cut back on the milk, whereas I used to drink up to 2 gallons a day. 1 gallon was 4 shakes, the other, cereal and the fact I just love milk!

But now a days with everything having some type of hormone in it, I’m watching more of what I eat, even though it may sound bland, but hey, it gets me through the day.

Not every diet you may read will be great for you, figure out what’s best for you…trail and error!

So there you have it, MY Mass Gain 101!

it’s cold out now, and about time….4 the mean time, it’ll get warm later…again.

it’s Friday morning 10:55 am and I’m getting ready 4 sat. at the gym, the animal pak, the barbell club, universal nutition….are gonna’ be at steel gym….so I’ve rested up and ate…needed the rest more than anything, with what’s been goin on nowadays……

http://forum. animalpak. com/showthread. php?t=11090&page=37

Animal Barbell Club meets up in NYC this Saturday Oct. 18th-1 pm @Steel Gym
146 W. 23rd st.
New York, NY 10011
212-352-9876

Food after TBD.

The ABCs: Animal Barbell Club

Animal. The word is synonymous with a certain way of life, a true passion for the game. The journey each of us is on can be lonely. No longer… Welcome to the “Animal Barbell Club”, or the ABC as we call it. The ABC represents the building blocks of Animal itself. Animal is all about building a community, creating a positive environment for growth and a sharing of knowledge. If you’ve ever visited The Cage at the Arnold Expo, then you know what we’re talking about. The ABC takes these ideas, these values, to the next level.

Why is this community, this shared experience important? Because so few understand why we do what we do. Animal does. The ABC provides the proper outlet, a real and meaningful opportunity for serious lifters everywhere to get together to train, talk and share their experiences. At each ABC event, there is a training component and an eating component. Lift hard and eat big.
What else is there brothers?

By the end of December 2007, well over two dozen events across the country will have taken place from Cali to Jersey. Check out the pic above from the recent Jersey Chapter (the next outing is being planned as we speak) of the ABC. Over 50 like-minded lifters gathered to crush the iron at Champion Fitness (Hamilton, NJ), sporting the new red Animal Iconic Ts. Afterwards, a meal was had at a local buffet. So what does it take to join? Simple. You have to have heart and a genuine love for the iron… You don’t have to be the biggest or the strongest. The ABC is not an ego trip or an opportunity to show someone up. It’s about support and community. Camaraderie is the name of the game.

At some of the larger events, you might even be fortunate enough to see some elite bodybuilders and powerlifters who are at the top of their games. For example, lifters who attended the Philly event in October got to work in with Evan “Ox” Centopani, Erk “The House” Fankhouser, and Vinny Galanti among others. The Connecticut chapter held their first event in Ox’s home gym, with Ox himself presiding along with G Diesel. This weekend (12/15/07) in Brooklyn, the NYC chapter is kicking off their first event with Ox, again, in attendance, while at the second Akron/Canton OH event, you’ll have a chance to train with both Machine and The House. Finally, at the upcoming Pittsburgh “Steel City” event (12/29/07), work out with The House. In December alone, some seventeen chapters are holding their events.

So, you interested in signing up and joining? Piece of cake–it’s as easy as 1-2-3. First, register in The Forvm. Second, check out the Complete List of chapters by clicking here–it provides an up-to-date list of the current established and pending chapters of the ABC. Third, choose the one closest to you, get in touch with the local ABC Coordinator, and post your intentions in that ABC chapter thread. It’s that easy. If you don’t see a chapter close to you, we encourage you to start your own on “The Board”. Brothers, it’s growing. We’re moving forward.

For more info, contact G Diesel in The Forvm, or for a calendar of upcoming ABC events, go here—-http://forum.animalpak. com/showthread.
php?t=195

If u would like 2 attend, plz get a hold of me here or:azifukared@gmail.com

Expansion and contracting…what does that mean?
Contracting and expansion…..does this mean what?
A play on words here, but bare with me on this…you have to put on your thinking caps for this one.

When one has a will, he or she will have or find a way…..
Without determination and the drive to succeed, you will falter.  When you first walk into a new gym, do you not notice that all eyes are upon you? Do you try not to make eye contact with anybody, or get distracted by their curious eyes?
Do you try to walk with confidence? That question was for all the men. Women do you feel uneasy when this happens to you?

Well my friend, this is what’s called the mind over the body…well at least to me.

Ok, when you want to workout, what do you do before……? You plan ahead, you think things thru, what you want to, how you want to do it……and for all those new to this…..You ask questions…..you try to pick the one person who looks like they know what they are doing.

This is one way of calling the expansion and contracting…..you start by expanding your mind…thinking, wondering….you mind works well when this feeling hits……you get the ideas you want to have, you read the magazines, ask people questions! Yes that’s it…..you start expanding your well being, because you know when you hit the gym, you’re all ready to do battle with your IRON ENEMY!

Then it hits……..can I lift the weights, am I dressed right? Will everybody look at me I fail the lift, if I don’t  start the treadmill right without looking like a goof ball?

Don’t feel this way….now your mind is contracting…..first you were thinking about what you want to do, now you are actually doing it!
You’ve made that first step! Now you’re wondering who knows the most, who’s the biggest guy there, the sexiest woman…..if I need help will there be anybody there for me?

Again, expanding the mind!
You start your workout….guess what else you’re doing? You’re expanding the body’s natural progression!
When you expand you use your mind, “where the mind goes the body will follow”
You then contract and do so in a repeated matter…..without the expansion, there would b no contracting……

Now I ask you…where is the play on words here?

When a weight comes down on you…what do you  do? …..push back
If  you want a positive for the negative you do what? You pick up (curl)
Here are your expansion contracting  thoughts for the day.

ok, here I am sitting in front of this screen and thinking….alot has been goin on lately

family,job,money

this so called race 4 a president……since when is it cool 2 trash talk? I mean, if I wanted a trash talking president, I’d watch WWE! No matter what way we go, Bush has left us in a hole…..sorry 4 all the Bush fans….just do the HIStory check.

Moving on, I”m still setting up my blogger, 4 those who know me, they know I’m just a no name reporter with nothing 2 say

lol

this is my first blog here, I’m guessing it will take me at least a good week 2   TRICK my spot out

lol

But in the mean time

welcome 2 my world, ur’e not just dropping by….ur’e part of it now

thanks yo!

Depending on when u read this…..i’m new 2 this so bare with me

2 b cont.

but in the meantime please enjoy a vid by me about me.