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6 tips to gain muscle mass

Posted by kaz van der waard on

Gaining is harder than shredding, losing fat is as simple as sticking to a caloric-deficit-diet with proper macro's, upping your activity level a little and doing it for a certain periode of time. You'll see results within no time in contrast to gaining muscle mass, which takes time and immense effort. Gaining muscle. Yesterday somebody asked me; 'Do you have a diet for gaining, or do you just eat everything?'... Ask your father what his diet is, I bet he'll respond with something like: ' uhhhhh I just eat everything' Is your father 240lbs 90% muscle mass? Don't think so,...

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4 REASONS why you should consider taking PRE WORKOUT

Posted by kaz van der waard on

Reasons why you should use a pre-workout supplement: The energy The energy in a preworkout blend is often provided by either caffeine, guarana or a combination of those two. If you have an early morning session or you just finished your shift at work and you need that extra push; I’d use a blend with at least 150mg of caffeine (similar to 1,5 cups of coffee). This’ll get you going for at least 1 or 2 hrs. The pump Let’s be honest….most of us bodybuilders are addicted to the pump. It’s the reason why we go back to the gym over...

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BUSTING MYTHS. How much time do you need to spend in the gym?

Posted by kaz van der waard on

  Spending more time in the gym is equivalent to making more gains right?.... Wrong I have the most irregular schedule when it comes to going to the gym. I'm training whenever there's an opening from work. How is it possible that I always run into the same people, no matter which part of the day I go. It's either a coincidence or they're spending way to much time there. Unless your goal is to work on endurance or you're trying to burn calories. Working out for 45-60min a day is enough to make gains. If you hit your sets hard and push yourself...

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10 tips for Gaining Lean muscle

Posted by kaz van der waard on

  Nutrition Hit your protein targets; 2x your kg bodyweight in grams. (100kg bodyweight means 200gr of protein). Eat more calories than you need, 300-500 calories over maintenance intake. Eating more than 500 cals will result in fat gain. Adding only 1-100calls will only speed up your metabolism on the long run without gaining any muscle. Use a kitchen scale and a macro tracker to log your daily intake. Be consistent and do it for a longer periode of time. After a while tracking your intake will go automatically. Hit your daily micro (vitamins, minerals, etc) targets; your body needs it...

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Eat a plant based D**k

Posted by kaz van der waard on

Wandering around Amsterdam winterwonderland. Searching for the next vegan joint. Meatless restaurants poppin up left and right and we are about to try them all. The biggest problem in ‘vegan land’ is the overpriced food. Labeling something with ‘vegan’ increases the price significantly. Please stop acting like vegan ingredients are more expensive. Most key ingredients in plant based meals are super cheap. There is no reason to ask 10 bucks for a vegan sandwich. If you want people to eat less meat and you’re a true vegan, don’t rip off people that want to become vegan. You’re scaring them away...

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