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5 New Years Resolutions Worth Making | Dr. Layne Norton

if you've already broken(or have yet to make) your resolutions for the new year that's underway, competitive bodybuilder and coach Layne Norton, PhD, has some new ones you'll be able to keep. Layne Norton's Muscle-Building Supplement Stack ► http://bbcom.me/2jjZG11 PH3: Layne Norton's Power and Hypertrophy Training Program ► http://bbcom.me/2jjOwtd By the time you read this, thousands—maybe millions—of people have made, attempted, and then broken a New Year's resolution. Maybe you're one of the lucky ones who didn't start the new year with promises you knew deep down you wouldn't keep. That doesn't mean you shouldn't make resolutions—just make good ones. Here are five resolutions that can help you succeed at improving your fitness, your physique, and maybe even your life in 2017. | Resolution 1: Be Consistent | Most people fail, not because they don't have the perfect plan, but because they simply don't stick with the plan they have. That's often because they start with completely unsustainable goals. Can you follow some fad diet and lose a bunch of weight? Yes. But your long-term goal should be to maintain good physical condition, and that isn't something you accomplish in a few months and then forget about. It's all about staying fit, and that means getting exercise and eating well day in and day out; month in and month out—even when you don't feel like it. | Resolution 2: Speaking Of Trying Fad Diets... Don't | Self-proclaimed diet experts have, at one time or another, told people to remove everything from carbs to coffee from their diets, only to change their minds a year later and recommend adding it all back in. | Resolution 3: Stop Yo-Yo Dieting | We all know that person (or celebrity) who gains and loses the same 10-20 pounds over and over again. In addition to taking your heart down one rocky road after another, yo-yo dieting has another really bad effect. With each of these diet cycles, you lose not just fat but muscle mass. When you're between diets and regain that weight, most of it comes back as fat. Over time, even as you pat yourself on the back for returning to your pre-diet weight, you're actually becoming fatter. And unlike building muscle, which can increase your metabolism, adding fat slows down your metabolism, making it even harder to trim down. | Resolution 4: Keep Track Of Your Workouts | When you're losing weight in a sustainable, long-term way, it can be hard to see the progress you're making. One effective way to deal with this is by keeping careful records of your workouts. Tracking each workout helps you see that you're lifting more weight or doing more reps than you did the week before—that your hard work is paying off even if the scale says otherwise. | Resolution 5: Celebrate Your Milestones | As they say in Spain, "paso de paso": step by step. If you focus only on reaching your ultimate goal, you can easily feel overwhelmed by the enormity of that path before you. But if you give yourself smaller goals along the way—and then celebrate them—your path will be easier to follow. ========================================­===== | Carbon by Layne Norton Supplements | PH3 Stack ► http://bbcom.me/2jjZG11 - An Advanced Stack Comprised Of Pure Ingredients To Support Workout Performance - Designed To Support Lean Body Mass, Muscle Endurance, Recovery, And Growth* Carbon Build Protein ► http://bbcom.me/2jjWItH - 24 Grams Of Protein Per Serving - A Pure Highly Anabolic Protein To Support Muscle Growth And Recovery* Carbon Prep Pre-Workout ► http://bbcom.me/2jjYURT - Advanced Stimulant Free Pre Workout Formula* - Designed to Support the Increase of Lean Body Mass and Support Recovery* Carbon Recover ► http://bbcom.me/2jk7z6Y - Post Workout Formula* - Designed to Support Lean Body Mass and Improve Recovery* ========================================­===== | Bodybuilding.com | Fitness Apps ► http://bbcom.me/2jjYdbd Sales & Specials ► http://bbcom.me/2jjXqHf Fitness Articles ► http://bbcom.me/2jjUzhE #1 Online Supplement Store ► http://bbcom.me/2jjZLlH Free Fitness Plans ► http://bbcom.me/2jjXwid #1 Women's Fitness Site ► http://bbcom.me/2jjN3mO ========================================­===== | Follow Us | YouTube ► http://bit.ly/1RSJFa4 Facebook ► http://on.fb.me/1lomhpr Instagram ► http://bit.ly/1LzBxab Twitter ► http://bit.ly/1RSJQlL Google+ ► http://bit.ly/1NRe8qu Pinterest ► http://bit.ly/1OOZgY4 Spotify ► http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.

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Hannah Eden Creates Badass Workouts for Men and Women | Triple Threat 4-Week Fitness Plan

Hannah Eden wants to be known as a female trainer who creates badass workouts that will kick everyone's ass—guy or girl. Shop RSP Supplements ► http://bbcom.me/2iKlTUu Free Triple Threat 4-Week Fitness Plan ► http://bbcom.me/2iKphyN Hannah's relentless approach to conditioning is inspired by the transformation that fitness wrought in her life. "It helped me break down any mental barrier that I ever had, any challenge that I ever had," she says. While she has competed at a high level in CrossFit, the Pump Fit brand and gym created by this 25-year-old trainer isn't just another box. ========================================­===== 4-Week Training Program ► http://bbcom.me/2iKphyN You'll train two days on, one day off, with each week containing at least one unique strength, hypertrophy, and conditioning workout. You'll cap off each week with a hybrid workout that combines all three! ========================================­===== | Recommended Supplements | Triple Threat Fat Loss Stack ► http://bbcom.me/2iKnIB6 - An Advanced Stack For Workout Endurance And Thermogenic Support* - A Comprehensive Stack To Support Your Workout Goals* ========================================­===== | Bodybuilding.com | Fitness Apps ► http://bbcom.me/2iKrHxj Sales & Specials ► http://bbcom.me/2iKrKsZ Fitness Articles ► http://bbcom.me/2iKyozx #1 Online Supplement Store ► http://bbcom.me/2iKpAda Free Fitness Plans ► http://bbcom.me/2iKpORh #1 Women's Fitness Site ► http://bbcom.me/2iKpemA ========================================­===== | Follow Us | YouTube ► http://bit.ly/1RSJFa4 Facebook ► http://on.fb.me/1lomhpr Instagram ► http://bit.ly/1LzBxab Twitter ► http://bit.ly/1RSJQlL Google+ ► http://bit.ly/1NRe8qu Pinterest ► http://bit.ly/1OOZgY4 Spotify ► http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.

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A Car Crash Motivated A 400-Pound Man To Transform His Body | Jordan Grahm’s Transformation Story

If it hadn't been for a car crash at 3 a.m. on spring night in 2008, Jordan Grahm might not be alive. At well over 400 pounds and squeezed into a 5XL, Jordan was on the road towards eating himself to death. Sales & Specials ► http://bbcom.me/2hx22cK Read Jordan Grahm's Transformation Story ► http://bbcom.me/2iK7Dvh Growing up, Jordan was always big and the subject of teasing from other children. "Kids can be cruel," he says. "I was subject to ridicule and bullying, which caused me to develop a very defensive and protective state of mind." When Jordan was in the ninth grade, his parents divorced. He blamed himself, and his weight soared. It wasn't until he became a football lineman that his 5-foot-9, 290-pound frame was put to good use. Then, tragedy struck. "When I was 14, my mom suddenly passed away," he says. "I'll never forget the moment I heard the news. I was in complete shock." The search for "Why?" provided no answers and drove Jordan further into despair. "Food became my outlet—my coping mechanism for dealing with my depression," he says. "I didn't care about my future." By the end of his senior year of high school, Jordan weighed 400 pounds. He doesn't know how heavy he became, because after graduation, he stopped tracking his weight. "Doctors told me I would die young from obesity-related complications; I told them, 'If that happens, then so be it,'" he says. It wasn't until after his accident that Jordan had a change of heart. Why Was Your Accident A Wake-Up Call? On March 30, 2008, I was in a car collision, and it took five guys to lift me up on the stretcher. The next day, I went for an MRI and barely fit inside the machine. They almost had to send me to a special version that is bigger than normal. That day, I decided that I'd had enough. I decided I had to change the way I lived and ate, and I started exercising. I decided I was worth the hard work and dedication that it would take to improve my future. No matter how hard it would become, I vowed never to give up. I realized there was no room for excuses, self-pity, or fear. The pain of what had to be done could never match the pain I felt from the way I was living. What Were The First Steps You Took To Transform Your Life? I started out walking my little Boston terrier, Blackberry. It took me an hour to walk her one mile—down and back up a hill. After that mile, everything hurt. I felt so uncomfortable. But I stuck with it, and we were eventually running 4 miles a day six days a week. When I thought about quitting back then, I knew I had to do this not only for myself, but for my dog, too! I lost 100 pounds just from walking. While on vacation in Las Vegas, I ventured into the hotel gym. I got to work, hoping that nobody would be around. Soon after, a few folks joined in. Instead of laughing at me and reacting the way I thought they would, they encouraged me. When I got home, I joined a local gym. If people thought I was out of place or had negative thoughts, that would be their problem. I had to push myself out of my comfort zone for my own good. ========================================­===== | Bodybuilding.com | Fitness Apps ► http://bbcom.me/2hxayrW Sales & Specials ► http://bbcom.me/2hx22cK Fitness Articles ► http://bbcom.me/2hxde9h #1 Online Supplement Store ► http://bbcom.me/2hx2UOr Free Fitness Plans ► http://bbcom.me/2hx5Pqk #1 Women's Fitness Site ► http://bbcom.me/2hx9Efb ========================================­===== | Follow Us | YouTube ► http://bit.ly/1RSJFa4 Facebook ► http://on.fb.me/1lomhpr Instagram ► http://bit.ly/1LzBxab Twitter ► http://bit.ly/1RSJQlL Google+ ► http://bit.ly/1NRe8qu Pinterest ► http://bit.ly/1OOZgY4 Spotify ► http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.

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What Are Your Secrets For Rapid Recovery? | $250k Transformation Challenge | Week 2

Ready to take on week 2? You’re just beginning your journey, so you’re probably feeling a little sore. Keep up the good work! Consistency is key, so be sure to eat clean, get some sleep, recover well, and stick with your success plan. Transformation Challenge ► http://bbcom.me/2jEJLe5 Shop Optimum Nutrition ►http://bbcom.me/2jEJY10 Sales & Specials ► http://bbcom.me/2jEQmFu | Week 2 Challenge | Hashtag your photos and show us how you make the most of your post-workout window. #250KCHALLENGE @BODYBUILDINGCOM @OPTIMUMNUTRITION | Week 2 Prizes | One top winner will score a Complete Pack and activewear shirt and bottom! Two men and two women will also win an Optimum Nutrition top and Amino Energy, 65 svgs. ========================================­===== | Supplement Smarts & Savings From Optimum Nutrition | Choose the best products for your Challenge goals with help from Optimum Nutrition, one of the most trusted supplement brands in the world. | Recommended Supplements | Gold Standard 100% Whey ► http://bbcom.me/2jEELWX - Muscle Building Whey Protein Powder* - 24g of Whey Protein with Amino Acids for Muscle Recovery and Growth* Gold Standard BCAA ► http://bbcom.me/2jEGX0t - BCAA Powder for Muscle Endurance and Recovery* - Formula Also includes Wellmune®, Rhodiola, and Electrolytes Gold Standard 100% Casein ► http://bbcom.me/2jEHCPH - Nighttime Use Protein Powder for Building Muscle* - Ideal for Between Meals and Before Bed to Feed Muscles and Fuel Recovery* ========================================­===== | Bodybuilding.com | Fitness Apps ► http://bbcom.me/2jEFO9d Sales & Specials ► http://bbcom.me/2jEQmFu Fitness Articles ► http://bbcom.me/2jEMTXq #1 Online Supplement Store ► http://bbcom.me/2jEFKpZ Free Fitness Plans ► http://bbcom.me/2jED3Vk #1 Women's Fitness Site ► http://bbcom.me/2jEDWNM ========================================­===== | Follow Us | YouTube ► http://bit.ly/1RSJFa4 Facebook ► http://on.fb.me/1lomhpr Instagram ► http://bit.ly/1LzBxab Twitter ► http://bit.ly/1RSJQlL Google+ ► http://bit.ly/1NRe8qu Pinterest ► http://bit.ly/1OOZgY4 Spotify ► http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.

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Pat Lost 340lbs Walking to Walmart | Uncharted: Possible Pat Transformation Journey | Ep 2

Follow me as I retrace the steps of my walk to Walmart and remember what it felt like to make that trek multiple times a day at over 600 pounds. Sales & Specials ► http://bbcom.me/2jNSTwV | Follow Possible Pat on social Media | YouTube ► http://bit.ly/2jn0fr4 Instagram ► http://bit.ly/2jnhWXy Facebook ► http://bit.ly/2jndCaN | Aaron Duarte - Videographer / Editor | Instagram ► http://bit.ly/2jXOfwH ========================================­===== | Recommended Supplements | Pro Jym Protein ► http://bbcom.me/2jNJMMS - Blended Protein Supplement for Maximum Effectiveness* - Made with the Highest Quality Whey, Casein, and Egg Proteins Cellucor C4 Pre-Workout ► http://bbcom.me/2jNTkHJ - Advanced Pre-Workout for Increased Energy and Focus* - Great Tasting Powder to Provide an Explosive Surge of Motivation* Gold Standard 100% Whey ► http://bbcom.me/2jNSmLJ - Muscle Building Whey Protein Powder* - 24g of Whey Protein with Amino Acids for Muscle Recovery and Growth* ========================================­===== | Bodybuilding.com | Fitness Apps ► http://bbcom.me/2jNNuGb Sales & Specials ► http://bbcom.me/2jNSTwV Fitness Articles ► http://bbcom.me/2jNK3PU #1 Online Supplement Store ► http://bbcom.me/2jNSD1d Free Fitness Plans ► http://bbcom.me/2jNLSfF #1 Women's Fitness Site ► http://bbcom.me/2jNyRCO ========================================­===== | Follow Us | YouTube ► http://bit.ly/1RSJFa4 Facebook ► http://on.fb.me/1lomhpr Instagram ► http://bit.ly/1LzBxab Twitter ► http://bit.ly/1RSJQlL Google+ ► http://bit.ly/1NRe8qu Pinterest ► http://bit.ly/1OOZgY4 Spotify ► http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.

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How to do Shoulder Taps | Mike Vazquez

Performix athlete Mike Vazquez shows you how to do the shoulder tap exercise. Sales & Specials ► http://bbcom.me/2jjQGZN Performix Supplements ► http://bbcom.me/2jjLmpB ========================================­===== Type: Strength Main Muscle Worked: Abdominals, core Equipment: Body Only Level: Beginner | Directions | 1. Get into a push-up position with your arms fully extended, your body in a straight line, and up on your toes. This will be your starting position. 2. Quickly bring one hand up to tap the opposite-side shoulder, placing that hand back on the floor before repeating to the opposite side. Concurrently your body will slightly shift from one side to the other to better maintain balance. Move back and forth for the designated number of reps. ========================================­===== | Bodybuilding.com | Fitness Apps ► http://bbcom.me/2jjRIoI Sales & Specials ► http://bbcom.me/2jjQGZN Fitness Articles ► http://bbcom.me/2jjQERF #1 Online Supplement Store ► http://bbcom.me/2jjRVZ5 Free Fitness Plans ► http://bbcom.me/2jjRIVO #1 Women's Fitness Site ► http://bbcom.me/2jjNQnQ ========================================­===== | Follow Us | YouTube ► http://bit.ly/1RSJFa4 Facebook ► http://on.fb.me/1lomhpr Instagram ► http://bit.ly/1LzBxab Twitter ► http://bit.ly/1RSJQlL Google+ ► http://bit.ly/1NRe8qu Pinterest ► http://bit.ly/1OOZgY4 Spotify ► http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.

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From Out of Shape Mom to IFBB Bikini Pro | Amy Updike NLA for Her Athlete Profile

It wasn't long ago that Amy Updike felt like an overworked, under-rested new mom. Today, however, this NLA-sponsored athlete is an IFBB bikini pro dedicated to teaching other women about the importance of staying fit. Shop NLA for Her Supplements ► http://bbcom.me/2h4WF47 Read IFBB Pro Amy Updike's Story ► http://bbcom.me/2jI8cHq ========================================­===== Amy Updike's story will ring a bell for many women who've had kids. No matter how diligent you are about staying in shape before you have a child, once your boy or girl comes into the world, everything else seems to take a backseat to taking care of a new life. "After I had my daughter," Updike says, "I was working full time as a registered nurse, breastfeeding, and feeling like I had to eat a lot to keep up my calories to keep up my milk supply. I didn't feel like there was any time for me. My priority was taking care of my family and being a mom."The result, she says, was that by the time her daughter was about one, Updike was in the worst shape of her life—and discouraged. Then a life-changing event occurred. "We were watching TV, and my husband flipped the channel to the Women's CrossFit Games. Some of these women were just awesome. They were ripped, but they were feminine and pretty. I remember thinking to myself, 'I want to feel strong again.'" Updike hired a personal trainer and got to work on creating meal plans and learning how to lift weights. Success bred success, and six months later, Updike entered her first competition. "It was just such a thrill, such an adrenaline rush to get on stage and do something completely out of my comfort zone," she recalls. "I really wanted to win." Alas, Updike didn't win her first competition, but her coach urged patience. Just two weeks later, Updike entered—and won—her second competition. And there's been no turning back for this 27-year-old. Updike has been taken aback at times by how much support she's received, including from social media followers. "People started following along and enjoying my journey of going from an out-of-shape mom to suddenly being on stage in a bikini," she says. Her journey from harried mother to fitness champion has taught Updike some valuable lessons. She's relearned the importance of making her health a top priority. But she also sees, from a very personal perspective, just how much children look for their parents to serve as role models. "Your children are going to watch the way that you live and what you do," Updike says. "They're going to know about fitness if you're into fitness. They're going to know about healthy food if you eat healthy food. Part of my goal is to inspire women to make time for themselves, to show them that even when they're feeling overwhelmed, staying healthy is good not only for themselves but for their family!" ========================================­===== | Recommended Supplements | NLA for Her Shred ► http://bbcom.me/2h4OUvf - Natural Fat Burner!* - Formulated and Dosed for Females Designed to Promote Fat Loss!* NLA for Her Whey ► http://bbcom.me/2h4Zwdg - The Ultimate Lean Protein! - 28g Of Lean Protein With Added Amino Acids For Recovery!* NLA for Her Uplift Pre-Workout ► http://bbcom.me/2h4QFsa - Pre-Workout Energy!* - Supports Clean & Sustained Energy For Improved Athletic Performance!* ========================================­===== | Bodybuilding.com | Fitness Apps ► http://bbcom.me/2h4UX2w Sales & Specials ► http://bbcom.me/2h4W3LY Fitness Articles ► http://bbcom.me/2h4T2el #1 Online Supplement Store ► http://bbcom.me/2h4OlRM Free Fitness Plans ► http://bbcom.me/2h4ShlS #1 Women's Fitness Site ► http://bbcom.me/2h4Nxwg ========================================­===== | Follow Us | YouTube ► http://bit.ly/1RSJFa4 Facebook ► http://on.fb.me/1lomhpr Instagram ► http://bit.ly/1LzBxab Twitter ► http://bit.ly/1RSJQlL Google+ ► http://bit.ly/1NRe8qu Pinterest ► http://bit.ly/1OOZgY4 Spotify ► http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.

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Andy Speer: How To Train Like An Athlete | The Bodybuilding.com Podcast | Ep 7

NYC-based coach and Performix athlete Andy Speer talks about his unique approach to training and coaching, and why he likes to compete in sports ranging from Olympic lifting to martial arts into his 30s. Sales & Specials ► http://bbcom.me/2jDEWl8 Shop Performix Supplements ► http://bbcom.me/2jDHYWB Download Links ► http://bbcom.me/2hukHpg Full Transcript ► http://bbcom.me/2jDNmcv | HIGHLIGHTS | - Andy's famous resemblances - Why he's competing in Olympic lifting for the first time - How he navigates the "dance" of following a specialization program and staying well-rounded - How his training is different at 36 than 26 - The need for an occasional "gut check" even while on a specialized program - How he balanced the front burner and back burner in his training, and his clients training - Splits vs full-body training, and how to have a little of both - Why he thinks a "back day" is beneficial even when full-body training - Muscle: "the best anti-aging protocol out there" - Eating in your 30s vs eating in your teens - The two training modalities that helped build his foundation - The fulfillment of the coaching life - The allure of competition and "challenges" - The secret of doing a get-up with your girlfriend on your arm ========================================­===== | Andy's Favorite Supplements | Iridium Series IONi Pre-Workout ► http://bbcom.me/2jDv8aS - Multi-Phase Pre-Workout With Time-Release Phosphatidic Acid* - Designed Exclusively For Elite Athletes Seeking To Sharpen Their Edge* ISOi 9:2:2 BCAA ► http://bbcom.me/2jDJJTA - Multi-Phase BCAA with Advanced Peptide Complex* - A Dynamic Formula Designed to Support and Sustain Every Ounce of Muscle You Gain* Pro Whey+ ► http://bbcom.me/2jDLvEj - 22G Of Protein With Time-Release Amino Beads For Amplified Strength And Recovery* - Designed To Support Extended Muscle Protein Synthesis PUMP Pre-Workout ► http://bbcom.me/2jDOLzC - Pre-Workout Powder For Explosive Workouts - Advanced Pre-Workout With Agmatine For Extra Pump And Performance ========================================­===== | Bodybuilding.com | Fitness Apps ► http://bbcom.me/2jDK8p6 Sales & Specials ► http://bbcom.me/2jDEWl8 Fitness Articles ► http://bbcom.me/2jDITXf #1 Online Supplement Store ► http://bbcom.me/2jDE0gO Free Fitness Plans ► http://bbcom.me/2jDRMQA #1 Women's Fitness Site ► http://bbcom.me/2jDIqUN ========================================­===== | Follow Us | YouTube ► http://bit.ly/1RSJFa4 Facebook ► http://on.fb.me/1lomhpr Instagram ► http://bit.ly/1LzBxab Twitter ► http://bit.ly/1RSJQlL Google+ ► http://bit.ly/1NRe8qu Pinterest ► http://bit.ly/1OOZgY4 Spotify ► http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.

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Triple Threat 4-Week Training Program | Trailer

This is a program where you get out exactly what you put in. If you're an advanced lifter, Triple Threat will help you to unlock your potential. If you're starting out, it'll help you build your foundation for whatever comes next. In either case, it will test you with new and unique workouts. Shop RSP Supplements ►http://bbcom.me/2jAeJ76 Free Triple Threat 4-Week Fitness Plan ► http://bbcom.me/2jAc3WV ========================================­===== | Meet Your Trainers | Kieon Dorsey, RSP Strength Coach For Kieon, a career in fitness came from a leap of faith. After earning two engineering degrees and landing a successful job, he decided to leave it all to feed his desire for fitness. "There was no certainty—no certainty of clients or income," he says. "But I believed in myself, and I believed in my passion and desire to help people." Kieon's advice: Don’t take anything for granted. Whether you're going through a great moment in your life or the hardest moment in your life, everything happens for a reason. In life, you win or you learn—you only lose if you quit. Hannah Eden, RSP Strength Coach Hannah's relentless approach to conditioning is inspired by the transformation that fitness wrought in her life. "It helped me break down any mental barrier that I ever had, any challenge that I ever had," she says. While she has competed at a high level in CrossFit, the Pump Fit brand and gym created by this 25-year-old trainer isn't just another box. "I want to be known as a female trainer who creates badass workouts that will kick everyone's ass—guy or girl," she says. Curtis Bartlett, RSP Strength Coach In 2011 Curtis was deployed overseas, where his team leader helped to get him into shape. "Seeing results became very motivating," he says. " I started realizing that in order to be successful and improve myself I had to be more well-rounded and disciplined. When I left there I was already in a routine, and I stuck with it." By day, Curtis is a full-time sheriff's deputy. 4-Week Training Program ► http://bbcom.me/2jAc3WV You'll train two days on, one day off, with each week containing at least one unique strength, hypertrophy, and conditioning workout. You'll cap off each week with a hybrid workout that combines all three! ========================================­===== | Recommended Supplements | Triple Threat Fat Loss Stack ► http://bbcom.me/2jA7lsq - An Advanced Stack For Workout Endurance And Thermogenic Support* - A Comprehensive Stack To Support Your Workout Goals* Triple Threat Build Muscle Stack ► http://bbcom.me/2jAc9xL - An Advanced Stack To Support Muscle Growth And Workout Endurance* - A Comprehensive Stack To Support Your Workout Goals* ========================================­===== | Bodybuilding.com | Fitness Apps ► http://bbcom.me/2jAbtZd Sales & Specials ► http://bbcom.me/2jA73ls Fitness Articles ► http://bbcom.me/2jA9OTD #1 Online Supplement Store ► http://bbcom.me/2jAeUPA Free Fitness Plans ► http://bbcom.me/2jAas3q #1 Women's Fitness Site ► http://bbcom.me/2jAcgcF ========================================­===== | Follow Us | YouTube ► http://bit.ly/1RSJFa4 Facebook ► http://on.fb.me/1lomhpr Instagram ► http://bit.ly/1LzBxab Twitter ► http://bit.ly/1RSJQlL Google+ ► http://bit.ly/1NRe8qu Pinterest ► http://bit.ly/1OOZgY4 Spotify ► http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.

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How IFBB Pro Evan Centopani Eats to Build Muscle | Iron Intelligence Training Program

Without a consistent nutritional approach to back it up, even the best muscle gaining training protocol can end up being a fat-loss program, a fat-gain program, or just a "look exactly the same" program. Shop Animal Supplements ► http://bbcom.me/2jzBxUy Sales & Specials ► http://bbcom.me/2jzJd94 Get Evan Centopani's Training Program ► http://bbcom.me/2jzFicw ========================================­===== That's one reason why Evan Centopani says that as a professional bodybuilder, he is also a "professional eater." He takes this stuff very seriously. If you want to get the most out of his groundbreaking program Iron Intelligence, learning what you can from his nutritional approach is a must. Before you lift a single weight, do yourself a favor and watch this nutritional day in the life of one of the world's top bodybuilders. No, you don't have to eat as much as a 275-pound bodybuilder does to be successful with this program—although we've provided that info if you want to try. But you'll probably have to eat more than you're accustomed to, both in terms of protein and vegetables. If you watched Evan's video "How an IFBB Pro Really Eats," you know the man can put away serious amounts of kale. This won't be easy. But will it be worth it? Well, I'll let you decide once you start struggling to find a pair of pants that fit over your quads. | How Much to Eat | - Calories are necessary to drive growth, but not at the expense of throwing nutrient quality and your health out the window. Evan insists that food quality is crucial. "If you're constantly eating like crap, you're going to train like crap," he says. - That's not a recipe for growth. Rather than focusing purely on protein, carbohydrates, and fat, he adds a fourth mandatory "macro"—vegetables—and he encourages you to do the same. - Here are the macros he recommends for anyone following Iron Intelligence: Protein: 1.5 grams per pound of body weight per day Carbohydrates: 1.5 grams per pound of body weight per day Healthy Fats: 0.65 grams per pound of body weight per day Vegetables: 2 grams per pound of body weight per day Remember that the numbers above serve as a starting point, not a set-in-stone prescription. Begin by figuring out how many calories you need per day by using Bodybuilding.com's calorie calculator. Make sure you select "weight gain" and choose either "moderately" or "very" active, depending on your job and lifestyle outside of the gym. ========================================­===== | Evan Centopani's Recommended Supplements | Animal Fury Pre-Workout ► http://bbcom.me/2jzBqZg - Potent, Powerful Pre-Workout Formula - Designed To Maximize Energy, Focus And Performance* Animal Whey ► http://bbcom.me/2jzEKTW - Whey Protein Isolate Powder to Support Muscle Building* - Loaded with Whey Protein Isolate to Supplement the Extreme Protein Requirements of Hardcore Lifters Animal Omega ► http://bbcom.me/2jzGSuR - The Complete Cardiovascular Support Vitamin Stack* - Supports Metabolism, Hormone Production, And Cardiovascular Health* Animal Pak ► http://bbcom.me/2jzEDrL - Daily Multivitamin Pack for Overall Health* - Supports Rigorous Training for All Competitive Strength and Power Athletes* ========================================­===== | Bodybuilding.com | Fitness Apps ► http://bbcom.me/2jzIo00 Sales & Specials ► http://bbcom.me/2jzJd94 Fitness Articles ► http://bbcom.me/2jzBfNv #1 Online Supplement Store ► http://bbcom.me/2jzNauM Free Fitness Plans ► http://bbcom.me/2jzJ1qt #1 Women's Fitness Site ► http://bbcom.me/2jzyN9M ========================================­===== | Follow Us | YouTube ► http://bit.ly/1RSJFa4 Facebook ► http://on.fb.me/1lomhpr Instagram ► http://bit.ly/1LzBxab Twitter ► http://bit.ly/1RSJQlL Google+ ► http://bit.ly/1NRe8qu Pinterest ► http://bit.ly/1OOZgY4 Spotify ► http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.

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