Deciding where to start

The Blast Your Bench program offers 10 videos and 10 different pdf files totaling 248 pages available for immediate download.  With that amount of material it seems fairly easy to get overwhelmed and simply not do anything, so you must be careful.  Above all else you must make sure to take action each day so that at the end of the program you accomplish your original goal, which was to bench more weight!  Set some realistic goals, create a timeline, and then make sure you follow through!

Which files do I need to reach my goals?

During my morning cardio session I decided to sort through the material and I soon realized that the only pdf files that were absolutely necessary for me to read in order to make progress on my bench press were the Blast Your Bench eBook and the quick start guide.  Everything else (including all of the videos) seem to hold a ton of valuable information, but the entire reason I purchased the program was to shock my body and break through the plateau I’ve hit on the bench.  So that’s what I’m going to focus on.  One thing that I’ve found myself doing in the past was getting “analysis paralysis.”  In other words, I would wait until I understood everything perfectly and had everything in place exactly the way it needed to be before I would start working out.  I’m a perfectionist by nature, and I am always thorough … and I used to waste a lot of time trying to make sure that I did everything exactly by the book.  What I finally realized is that your workouts and diet will never be perfect.  At some point you just need to get going.

My goals for the program

My overall goal for this program is the following:

I will increase my max bench press 30 pounds by August 31st, 2013.

Notice how the goal is specific, measurable, attainable, realistic, and time bound?  All of these qualities are an absolute must if you are committed to making progress.  There are also several different action items that go along with it, but the statement in bold is what I will make sure to keep in front of me each day.  In addition, I have decided that I will follow the timeline listed below:

1. Finish the pre-“Blast Your Bench” phase by August 3rd
2. Read chapters 1 – 4 of Blast Your Bench by July 30th
3. Read chapters 5 – 9 of Blast Your Bench by August 3rd
4. Test my current max bench press on August 3rd
5. Begin week 1 of Blast Your Bench on August 5th

As I read through the eBook I am aware that new tasks may emerge, but I’m trusting that these will be minimal as the program has been designed to be completed in less than a month.

Click here to read the next journal entry

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The post Daily Journal – Lee Hayward’s Blast Your Bench (Day 2) appeared first on School of Muscle.

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Can Lee Hayward’s Blast Your Bench program really add 51 pounds to your bench press in only 3 weeks?  I’m about to find out!

Why did I choose to purchase Blast Your Bench?

Well to be perfectly honest my max bench has always been … how should I put this … terrible!  Now I know in other posts I have probably said that it’s not about how much weight you lift, it’s about how much muscle you build … and that’s absolutely true!  But there’s this little thing I have called pride, and mine has been beat down lately.  Honestly I’m just getting sick of having a bigger chest than all of the high school kids I teach (and most of the other guys at the gym) and not being able to show them up on chest day.  I’m tired of having to strip off some of the weight after some 18 year old kid finishes his set!  Now it is true that I dislocated my shoulder in a softball game a little less than a year ago and it hasn’t been quite right since (you better believe that I constantly remind my students about it!), but if I’m honest with myself the bench press is one area of my workout routine that needs drastic improvement.  If I’m going to build the thick chest I have pictured in my mind, then I must be able to handle some heavier poundage.

What’s included in the program?

Blast Your Bench includes 10 pdf files and 10 wmv files that are immediately downloadable upon purchasing the program.  Each item is listed below; however, if you would like to read more about them you may do so by clicking here.

1. Blast Your Bench eBook (72 pages)
2. Quick Start Guide (23 pages)
3. Blast Your Squat eBook (23 pages)
4. 12 Week Mass and Power Training Program (39 pages)
5. Supplement Review Guide (33 pages)
6. Nutrition Guide (10 pages)
7. Rotator Cuff  Exercise Routine (6 pages)
8. 7 Week Deadlift Cycle (17 pages)
9. Hand Gripper Manual (20 pages)
10. Blast Your Bench for Reps Report (5 pages)

In addition, there are also 10 videos consisting of workouts and instructions for improving your muscular endurance and the number of reps you can do with a given weight.

Day 1 – My First Impression

Purchasing and downloading all of the material was very straightforward and easy.  At first I was a little overwhelmed when I started digging through all of the material; however, the quick start guide alleviated all of these feelings by getting straight to the point.  I found everything that I needed to know to get started on pages 2 and 3, and I was working out within a half hour of purchasing the material.  One thing that I was a little disappointed about is that there is a 2 week pre- “Blast Your Bench” phase written into the program in which you don’t do any flat bench at all.  My first instinct was to just skip it and move straight to the regular program, but due to my injured shoulder and the fact that I feel a little broken down from consistently lifting I decided against it.

The first workout consisted of 24 total sets, both heavy and light, but was fairly easy overall.  I would definitely not recommend it to a beginner, but if you’ve been lifting consistently for a year or more then you should be able to handle it.

How do I feel?

I feel good.  The workout was easier than what I am used to, but I am excited to recover a little from all the heavy lifting and really hit the weights hard in a couple of weeks.  Also, the 2 week pre-workout will give me some time to read the Blast Your Bench eBook so that I can make sure to follow the program correctly when the time comes.

Modifications I am going to make

Since I am only going to be lifting 3x per week for the next 2 weeks I have decided to focus on cardio quite a bit and try to lose some extra fat that I have packed on recently.  I am also planning on performing the rotator cuff routine 2 – 3 times per week during the pre- “Blast Your Bench” phase in order to rehab my shoulder and prepare it for the regular program.  Tomorrow I plan on reading through most of the material downloaded in order to make sure that these modifications don’t go against what Lee Hayward suggests.

Click here to read the journal entry for Day 2

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The post Daily Journal – Lee Hayward’s Blast Your Bench (Day 1) appeared first on School of Muscle.

If you’ve ever asked someone who has lost a lot of weight in the past how they did it, they will probably tell you they didn’t focus on losing the weight immediately, rather they just focused on losing a little bit of weight each week.  This is good advice.  Trying to lose 50 pounds all at once will make you feel like a failure because it simply can’t be done.  You know that old saying, “a journey of a thousand miles begins with a single step?”  Well that holds true for weight loss as well.  So instead of asking yourself how to lose “52 pounds by next year,” start asking yourself “how you can lose one pound a week.”  That will break that huge task into bite-sized chunks, and will help you succeed in the end.

Method 1:  Adjusting Your Current Calorie Intake Using the 500 Rule

Perhaps the simplest way to decide how many calories you should eat per day is to measure how many calories you are currently eating, and then adjust that amount based on your goals.  Using this method allows you to do two things:

1. Start with a daily caloric intake close to what you are already used to eating
2. Actually see the how the quality and type of foods you eat affect your weight gain or weight loss

In general, increasing or decreasing your daily intake by 500 calories will allow you to gain or lose about one pound per week.  Now just think about that … All you have to do to lose weight is consume 500 calories less each day than you currently are!  You can accomplish that by switching from regular Coke to Coke Zero and foregoing that Snicker’s bar during your 15 minute break at work!  Of course some people don’t eat candy bars or drink soda, but there are other adjustments they can make as well, such as buying bread that’s low calorie and high fiber, reducing the amount of butter they use to cook with, and mixing their protein shakes with water instead of milk.  Regardless, adjusting your diet in this way allows you to make tiny changes to your diet each week so that you can create a lifestyle that allows you to succeed long term.

Who should use this method?

• Someone who is just starting to learn about eating healthy and living an overall healthy lifestyle
• Someone who just eats whatever they want, whenever they want
• Someone who commits to making drastic changes and then fails to follow through

If any of these statements describe who you are (be honest with yourself!), then I would highly recommend you begin making changes in your diet by using this method first.  There are, of course, more sophisticated ways of determining what your daily caloric intake should be, but that does not necessarily mean that they are better or will be more effective for you.

Your task …

For 7 – 10 days, live and eat as you normally would, only this time make sure to write it all down!  Write down everything!  Whatever you eat, when you eat it, when you exercise … everything!  To be honest, when I first made a change and a commitment to living healthier each day completing this exercise was a challenge.  Now it isn’t.  I have grown in my abilities and you will too!

Writing everything down will allow you to discover not only how many calories you’re eating, but also the amount of protein, fat, carbs, sugars, and fiber you are eating each day.  This macronutrient breakdown is important and for some of you, making the changes from what you currently eating to what I recommend will be enough to move your body in the right direction.

You may be surprised at the crap you choose to fuel your body with each day!

After the 10 days are completed …

Once you have a log of what you have eaten, you have a few more steps to complete …

1. Reduce or increase your average daily caloric intake by 500 calories based on whether you want to gain or lose weight
2. Start replacing bad foods with foods I reccommend
3. Adjust the amount of foods you eat so that your daily macronutrient breakdown (the amount of protein, carbs, fat, and fiber) is in line with your current goals
4. Master your meal timing and adjust your macronutrient breakdown for each meal of the day
5. Check in with yourself each week and make sure that you are continuing to make progress

Mastering each of these steps could be a very quick process for some, and it could be a rather long process for others.  The length of time it takes doesn’t matter.  What is important continually improving your diet, food selection, and meal timing each week until it eventually becomes second nature.  The real gains begin when you no longer have to think about what to eat and when you should eat it.  Instead it’s just automatic.  It took me several years (using the trial and error method, plus I’m not the sharpest tool in the shed!) to reach that point and now I know that I never have to worry about being fat again.  If you don’t already know then let me tell you … IT IS AN AMAZING FEELING!

So now what?

The post How to Lose One Pound a Week appeared first on School of Muscle.

Image courtesy of rakratchada torsap at FreeDigitalPhotos.net

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One of the most important questions to answer when creating a diet plan is how many calories you should actually be eating.  Unfortunately, very few people take the time to figure this out. Most of us are aware that the standard caloric intake according to the labels printed on food packages is 2000 calories per day; however, this number is generic and is only correct for a very small portion of the population.  Most of us should actually be eating more than the 2000 calorie recommendation.  But how much more?  Well, for starters, no matter what method is used to determine this magical number you must understand it is an estimate at best.  The only way to know how your body behaves for sure is to test several different methods for yourself and see which one works.  Over the years I have used 3 different ways to determine a starting point for my diet, and all have worked relatively well.  During the next few days each method will be described in detail.  After that it will be up to you to decide which one you like the best, and ultimately which one you will use to take your body to the next level!

Method 1: Adjusting Your Current Calorie Intake Using the 500 Rule …

The post How Many Calories Should You Eat? appeared first on School of Muscle.

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If your pecs are a weak body part, or, if you’ve simply hit a progress plateau in your chest development, then this high intensity chest training program will pack slabs of muscle mass on your chest after just 3-4 workouts – and I guarantee it. This is a high intensity bodybuilding workout for advanced bodybuilders only. (Beginners don’t even think about it…)

Considering I’m on a calorie deficit in a cutting phase, I’m especially impressed with the increase in my chest size and development after 3 workouts. You’re not going to gain much if any muscular body weight if you are in a caloric deficit, but NO DOUBT, you can improve the development of a muscle group even while cutting up. This is a perfect example. I’m going to return to this program again for sure on my next mass phase. This program is called…

Multi-Angular Rest Pause With Pump Finisher

Here’s how it works. You select two exercises. For exercise one (the main course), I chose a basic pec mass exercise that can be done at any angle from steep incline to flat bench. That’s the primary exercise you stick with for all 4 workouts. Incline Dumbbell Press was the natural choice. I set up on a fully adjustable bench that allows multiple angles of incline.

For exercise two (dessert), I chose an isolation exercise for a pump finisher, and it changes with every workout.

Here’s the sequence:

Exercise A

A1 Incline Dumbbell Press – steep incline – about 65-70 degrees

6 reps
rest 10 seconds

A2 Incline Dumbbell Press – medium (regular) incline – about 45 degrees

6 reps
rest 10 seconds

A3 Incline Dumbbell Press – low incline – about 20-25 degrees

6 reps
rest 10 seconds

A4 Dumbbell Press – flat bench

6 reps

Now rest 2 – 3 minutes.

That’s one “set.” Technically of course, that is FOUR SETS, done in rest pause fashion, so lets call it one “round” for clarity’s sake.

Yes… that was round ONE. Now do it two more times.

Note: It helps a lot if you have a training partner change the bench angle so you can stay seated and keep the dumbbells in your hands. Doing it alone is slow and cumbersome.

For poundage, you’re going to have to go MUCH lighter than usual. Although I don’t train heavy pecs anymore, last time I did, I was doing 6 reps with 125s on the incline. So for this program I took about 50-60% of that; 70 lbs on workout 1, 75 lbs on workout 2,and 80 lbs on workout 3. On the last one, I had to drop to the 75s to finish all 3 rounds and even then I needed some forced reps towards the end.

You may need to decrease the weight on the 2nd or 3rd round, but if at all humanly possible, do NOT reduce the weight during each round. Doing all four angles at the same poundage is the whole idea.

What may happen, especially if you even slightly overestimated your starting poundage, is that reps may drop with each angle change within a round. First angle – 6 reps is easy. second angle, a little harder, but still no problem. Third angle, you might only squeeze out 5 reps or hit honest failure on the 6th rep. 4th angle (flat), you might hit total failure on the 4th or 5th rep.

Now this is also where a training partner comes in. This routine should not be attempted without a spotter. Sorry, but you are a dork if you try to do this without a spotter. This program causes HONEST muscle failure (I’ll explain that in more detail shortly), so you need the spotter for safety, but moreover, you will need a spotter’s assistance to complete forced reps, at least on the final round or two, if not the first round. In general, forced reps should not be overused, but they play an important part of this program.

Ok, where were we? Oh yeah, you just finished your 3rd round. You might be finished! Yeah. some people will be DONE, KAPUT, ZONKED, BONKED, NUKED, GAME OVER, after 3 rounds of that (think about it – that was 12 sets, disguised as 3 sets!) However, for those who want the full course…. come with me and lets finish off those pecs with the pump (oh, you thought were already pumped… heh.. just wait…you’ll see what a pump is!)

Exercise B

The second exercise (exercise B) is going to be an isolation exercise.. ie., DB fly, cable crossover, machine fly (pec deck), etc., and you will perform 20-25 reps, non stop in piston-like fashion. use a steady quick tempo, but not so fast that you use momentum.

This isolation /pump exercise will change with every workout:

B1 Workout 1: standing cable crossover
2-3 sets, 20-25 reps

B1 Workout 2: machine flye or pec deck
2-3 sets, 20-25 reps

B1 Workout 3: decline dumbbell flye
2-3 sets 20-25 reps

B1 Workout 4: flat bench cable flyes in cable crossover machine
2-3 sets, 20-25 reps

That’s it! That’s the whole program. Three rounds of multi-angular rest pause, then finish your workout with 2-3 sets of 25 reps on a pumping, isolation movement.

This routine is performed within a standard bodybuilding type of split, so it should be done once in 5-7 days, no more. You would probably do another body part after chest,such as biceps or triceps, depending on how you organize your split routine.

I would recommend advanced bodybuilders use this program a couple times a year if and when they need a boost in chest development. This is not the type of program you would use all the time. You would burn out and overtrain.

There’s one more very important part of this routine – progression.

On the Incline Dumbbell Presses, you will increase the poundage with every workout. Keep in mind, you will not be able to complete all 3 rounds at all 4 angles for 6 unassisted reps. Its going to get harder each time, even as you get stronger. You may have to use a spotter more with each progressing workout. You may also find that on workout 1 or workout 2, you can complete all 3 rounds with the same dumbbells, but on workout 3, by the 2nd or 3rd round, you have to drop the weight or you’ll barely be getting 2 or 3 reps.

Now let me re-emphasize the importance of a spotter. Theres something thats going to happen when you do this routine that does not happen often. You will hit what my training partner and I call “HONEST FAILURE.” This means that your muscles literally fail, or give out right underneath you. Mind you, this is not something you would usually aim for, but that’s just the nature of this program and this is only a 4-workout high intensity “shock” type of routine.

When I say your muscles will give out, I mean that literally. On the last rep or two of 3rd or 4th angle, of the 2nd or 3rd round, your arms may literally buckle underneath you. That’s honest failure.

Types of Failure

You see, there are several types of failure… First there is “sissy failure”.. that’s when there is a lactic acid burn or a fatigue in the muscle (you’re tired) and because it hurts or you’re tired, that causes you to stop. That’s sissy failure (sarcasm).

Then you have positive failure. This is where you can no longer push the weight up in a concentric motion, but you are still able to lower the weight and exert an upward force against the weight. For example, you’re bench pressing and you hit the “sticking point,” but you are holding that bar at the sticking point (its not coming back down), and you’re still exerting force to push the bar upward, but the bar simply isn’t moving up!

Then you have honest failure. This is where the muscle simply gives out.. it buckles. you have reached concentric and eccentric failure. This type of failure is rarely discussed. In fact I don’t recall anyone ever writing about it except for Arthur Jones and Ellington Darden and the rest of the High Intensity Training (HIT) camp.

Rarely does any bodybuilder tread in this territory, and for good reason, as it is really not necessary and can be dangerous for anyone but a veteran who knows what the heck he is doing – and all the kidding aside for a moment, I’m serious about this. Its no joke if your chest and arms give out from underneath you and you dump a 70 or 80 pound dumbbell on your face. (you do like your teeth, don’t you?)

However, as a technique you use on rare occasion for a shock routine that breaks through progress plateaus, that untrodden territory is there… for those who dare. There is something about this particular program (multi angular rest pause) that takes you there. You’ve been warned! Train hard, but be safe!

Now, go out there and get jacked!

Tom Venuto, NSCA-CPT, CSCS
Lifetime Natural Bodybuilder
www.BurnTheFat.com

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The post Build a Bigger Chest in 3 – 4 Workouts or Less! appeared first on School of Muscle.

Optimum Nutrition Creatine
(Loading Phase)

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Aside from protein and your post-workout shake, creatine may be the most important supplement you can use to promote muscle growth.

My Ratings

Price: 8

Quality: 10

Value: 7

Taste: 8

Mixability: 8

Overall: 8

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Why do I recommend it?

Pre-Load Creatine Complex by Optimum Nutrition not only provides an excellent source of creatine, but also a substantial amount of fast-acting carbs to ensure that your body actually absorbs it.  Listed below are some common questions that people ask me about this product.

“How often should I use it?”

The great thing about this product is that as long as you continue to supplement with creatine after using the Pre-Load Complex you will never have to use it again.  It is strictly for loading.  Let me repeat that:  It is strictly for loading.  I recommend taking 5 grams (1 scoop) of the Pre-Load Complex 5 times a day for 5 straight days.  After this, you may simply take 3 – 5 grams of plain creatine powder before and after your workouts in order to maintain muscle saturation.

“If this product is so great, then why should I switch after loading?”

Two reasons:

1. By switching you can avoid taking in excess sugar, which we all know will eventually be stored as fat.  Once your muscles have been completely saturated with creatine your daily intake does not have to be very high in order for your muscles to maintain saturation.  The added sugar in the Pre-Load Complex helps aid absorption so that very little creatine is wasted; however, this is not necessary after the loading phase is complete.  Even if most of the plain creatine powder is wasted, enough will be absorbed to replace what was naturally lost from the day before.
2. You will save a ton of money!  If you have a calculator handy it’s fairly easy to figure out that the Pre-Load Complex costs about $0.78 per serving (5 grams).  On the other hand, plain creatine powder by Optimum Nutrition only costs $0.26 per serving.  That’s a savings of about $0.50 – $1 a day, which adds up to roughly $25 over the course of a month.  That’s $25 that can be put towards something else, like gas for your car, a night out with your girlfriend, or in my case, extra supplements to make my body even better!

“I’ve heard that loading creatine is not necessary.  Why do you recommend it?”

Basically just to save a little time and get the advantages that training with creatine offers a little bit quicker than someone who chooses not to load it.  The goal with creatine is to fill your tank up completely so that you can lift more weight and recover faster in between workouts.  If you don’t load it, then you will have to wait a month or two before your muscles are totally saturated.  This means that your gains in the beginning will be limited compared to someone who chose to take 25 grams a day for 5 days straight.  After a month or so, both people will enjoy the same benefits.  So it’s pretty much just a short cut … that’s it.

*Note: I would probably encourage people who have a high body fat percentage not to load creatine because they would be forced to take in about 150 grams of sugary carbs each day in order to make sure the creatine is properly digested.  This could lead to unwanted fat storage in someone who’s main goal is probably to lose their excess fat.

“So what’s it going to end up costing me?”

Loading the creatine will end up costing a one-time fee (as long as you take your maintenance dose each day) of about $30.  After this, you’re looking at about a quarter a day in order to maintain maximum levels.  All of this adds up to about $120 / year, or $10 / month, making creatine one of the most inexpensive supplements there is to take.  So what are you waiting for?  Start taking advantage of its benefits now!

Click Here to Purchase!

***Disclaimer: I will never recommend any product that I have not personally tried and that I do not believe in 100%.  However, I cannot guarantee that you will experience the same results using these products that I did.  Supplements are just that … supplements.  They are not magic, and will never give you the results you want if you are not training and dieting to the best of your ability.  Get your diet and workout routine locked down first, and then take your body to the next level using the supplements that I suggest. 

The post The Perfect Product for Loading Creatine appeared first on School of Muscle.

Optimum Nutrition Creatine
(Loading Phase)

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Aside from protein and your post-workout shake, creatine may be the most important supplement you can use to promote muscle growth.

My Ratings

Price: 8

Quality: 10

Value: 7

Taste: 8

Mixability: 8

Overall: 8

.

Why do I recommend it?

Pre-Load Creatine Complex by Optimum Nutrition not only provides an excellent source of creatine, but also a substantial amount of fast-acting carbs to ensure that your body actually absorbs it.  Listed below are some common questions that people ask me about this product.

“How often should I use it?”

The great thing about this product is that as long as you continue to supplement with creatine after using the Pre-Load Complex you will never have to use it again.  It is strictly for loading.  Let me repeat that:  It is strictly for loading.  I recommend taking 5 grams (1 scoop) of the Pre-Load Complex 5 times a day for 5 straight days.  After this, you may simply take 3 – 5 grams of plain creatine powder before and after your workouts in order to maintain muscle saturation.

“If this product is so great, then why should I switch after loading?”

Two reasons:

1. By switching you can avoid taking in excess sugar, which we all know will eventually be stored as fat.  Once your muscles have been completely saturated with creatine your daily intake does not have to be very high in order for your muscles to maintain saturation.  The added sugar in the Pre-Load Complex helps aid absorption so that very little creatine is wasted; however, this is not necessary after the loading phase is complete.  Even if most of the plain creatine powder is wasted, enough will be absorbed to replace what was naturally lost from the day before.
2. You will save a ton of money!  If you have a calculator handy it’s fairly easy to figure out that the Pre-Load Complex costs about $0.78 per serving (5 grams).  On the other hand, plain creatine powder by Optimum Nutrition only costs $0.26 per serving.  That’s a savings of about $0.50 – $1 a day, which adds up to roughly $25 over the course of a month.  That’s $25 that can be put towards something else, like gas for your car, a night out with your girlfriend, or in my case, extra supplements to make my body even better!

“I’ve heard that loading creatine is not necessary.  Why do you recommend it?”

Basically just to save a little time and get the advantages that training with creatine offers a little bit quicker than someone who chooses not to load it.  The goal with creatine is to fill your tank up completely so that you can lift more weight and recover faster in between workouts.  If you don’t load it, then you will have to wait a month or two before your muscles are totally saturated.  This means that your gains in the beginning will be limited compared to someone who chose to take 25 grams a day for 5 days straight.  After a month or so, both people will enjoy the same benefits.  So it’s pretty much just a short cut … that’s it.

*Note: I would probably encourage people who have a high body fat percentage not to load creatine because they would be forced to take in about 150 grams of sugary carbs each day in order to make sure the creatine is properly digested.  This could lead to unwanted fat storage in someone who’s main goal is probably to lose their excess fat.

“So what’s it going to end up costing me?”

Loading the creatine will end up costing a one-time fee (as long as you take your maintenance dose each day) of about $30.  After this, you’re looking at about a quarter a day in order to maintain maximum levels.  All of this adds up to about $120 / year, or $10 / month, making creatine one of the most inexpensive supplements there is to take.  So what are you waiting for?  Start taking advantage of its benefits now!

Click Here to Purchase!

***Disclaimer: I will never recommend any product that I have not personally tried and that I do not believe in 100%.  However, I cannot guarantee that you will experience the same results using these products that I did.  Supplements are just that … supplements.  They are not magic, and will never give you the results you want if you are not training and dieting to the best of your ability.  Get your diet and workout routine locked down first, and then take your body to the next level using the supplements that I suggest. 

The post Optimum Nutrition Pre Load Creatine Complex appeared first on School of Muscle.

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Body Tracker Pro is an amazing tool that allows you to calculate your body fat percentage and keep track of other measurements quickly and easily.  It is an integral part of my training and dieting program.

Software Features

Calculate Your Body Fat Percentage

Calculate your body fat percentage with Body Tracker. Users are guided step-by-step through the entire process. Body fat calculations can be taken in record time – with no training.

Don’t know how to take caliper measurements? No problem.

As you take your body fat measurements with a fat caliper, images and videos included in Body Tracker will show you exactly how to do it.

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History

All your data you enter into Body Tracker is stored and displayed..

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The Best Thing About This Program …

It’s time efficient.  In order to make sure I’m making progress towards my goals I calculate my body fat percentage weekly.  With other programs it used to take me around 30 minutes to take my site measurements because I was constantly having to research and remember how to do it.  As a result, I dreaded every Sunday morning and eventually I stopped taking my measurements completely.  This program shows you exactly how to take each measurement so that they are consistent from week to week.  In other words – no more research!  Now each Sunday morning I wake up and within 5 minutes I know whether I’m headed towards my goals or away from them.  The dread of starting my week has been replaced with the motivation to attack it!

 

Click the button below to purchase!

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The post Body Tracker Pro appeared first on School of Muscle.

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Prep Time: 5 minutes

Cooking Time: 1 minute

Of all the healthy lunch options there are available, this recipe for Grilled Chicken Fajitas is by far my favorite.  It packs a whopping 27 grams of protein, and contains only a moderate amount of carbs and fat. 

If there is a such thing as a staple in your weight loss or mass gain diet, then this is it! 

Nutritional Information

210   Calories

27g    Protein

17g    Carbohydrates

6g      Fat

7g      Fiber

Ingredients

1          Low Carb, High Fiber Tortilla Shell

3oz.     Grilled Chicken Breast

2Tbsp  Ortega or other Low Calorie Taco                 Sauce

Pinch    Chopped or Shredded Lettuce

Pinch    Shredded Cheese

Pinch    Diced Tomato.

Optional: Sour Cream, Pinto Beans,                                                                                                            Grilled Onions, Green Peppers

Directions

Because I eat this meal so often, I normally prep everything at the beginning of the week.  This way all I have to each day is heat up the chicken and I’m ready to go!

Beginning of the Week

1. Chop Lettuce
2. Dice Tomatoes
3. Bake or Grill all Chicken Breasts

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When You’re Ready to Eat

1. Heat Chicken for 45 seconds in the Microwave (or heat in a skillet)
2. Place the Desired Amount of Chicken, Lettuce, Tomatoes, and Taco Sauce onto Tortilla Shell
3. Enjoy!
4. Repeat Each Day
5. Stare at Yourself in the Mirror and Notice how RIPPED Your Abs Are!

Why I Like it So Much

Let’s face it, all of the recipes you find for grilled chicken fajitas on other websites dedicated solely to food preparation will probably taste a bit better than this one; but at what cost?  Do a quick search online and you will see that the average cooking time for these recipes is about 30 minutes!  Now I don’t know about you, but with my crazy lifestyle of going to work, working out, taking care of 3 kids, and trying to keep my marriage the way it should be, I barely have 5 minutes to spare for lunch … let alone 30.  Not only is the recipe above healthy and delicious, but it also allows me to fuel my body with minimal preparation time!  This way I can spend much more time on things that matter most.  In the end, I’ll be a better father, a better husband, and I’ll look amazing next time I’m standing next to Emeril Lagasse on the beach!

Try the recipe out for yourself and let others know what you think!  Leave a comment below!

The post Grilled Chicken Fajitas appeared first on School of Muscle.

100% Whey Gold Standard

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100% Whey Gold Standard by Optimum Nutrition is one of the best protein powders on the market.  If you’re looking for the best “Bang for your Buck,” then this product has got you covered!

My Ratings

Price: 9

Quality: 8

Value: 10

Taste: 9

Mixability: 10

Overall: 10

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Why is it so amazing?

This product truly is the most important item in your supplement repertoire.  If you haven’t heard by now then let me tell you:

It is impossible to build serious muscle without eating large amounts of protein!

By large amounts of protein I mean 1 to 2 grams of protein per pound of body weight.  So if you’re like me you’ll be eating around 300g of protein per day.  Good luck getting that in without supplementing your diet.  Unfortunately there are so many protein powders on the market that researching them all can make your head spin.  100% Whey provides 5.5 grams of BCAA’s and 4 grams of Glutamine per serving!  It is also quickly digested and contains only 1gram of fat and 3 carbs.  This allows you to increase your protein intake without drastically increasing your calories.  If you want to combine the powder with fast acting carbs for your post-workoutshake you can, but you’re not forced to.  This gives you more ways to use the product, which is a good thing! .

The main reason why I use it …

The obvious reason is because it works!  But to be honest, you will see results usingany protein powder on the market.  I choose to use this product because it is cheap and, more importantly, because it is convenient.  I take at least 4 – 5 servings of this product per day and I can do this because it mixes so easily.  No blender needed!  I used to buy a better tasting and better quality product, but I never used it because in order to make a shake I had to use a blender.  That meant that it was impossible to drink during work as well as after most of my workouts since my dishes were always dirty.

And one more thing!

To all of you saying that it’s too expensive … a scoop and a half per meal with a banana or handful of peanuts costs around $1.50.  When’s the last time that you ate a meal for that cheap?!?  So stop procrastinating, set yourself up for success, and buy this product!

 Click here to start taking advantage of all this product has to offer!

***Disclaimer: I will never recommend any product that I have not personally tried and that I do not believe in 100%.  However, I cannot guarantee that you will experience the same results using these products that I did.  Supplements are just that … supplements.  They are not magic, and will never give you the results you want if you are not training and dieting to the best of your ability.  Get your diet and workout routine locked down first, and then take your body to the next level using the supplements that I suggest. 

The post The Best Protein Powder on the Market appeared first on School of Muscle.