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3 tips to become/stay ripped and shredded

Posted by kaz van der waard on

1. Eat less than you need. It really is that simple. Log your food and track your macro's. If your maintenance level is 2500 cal a day and you want to lose weight, drop to 2000 a day and you'll lose weight. Track you macro's, follow a high protein diet and adjust it to your activity level. (More about protein amounts in other blogs) 1.6-2 times your body weight in grams is a good way to start. That means if you weigh 100kg you should eat 160-200 gram of protein a day. 2. Up your activity. The more you do,...

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6 tips for bigger glutes / butt / legs

Posted by kaz van der waard on

The main reason why people don't do legs is that they think they have to destroy them every time they walk into the gym. Apparantly it's cool to say that you nearly puked working on your legs.  I was exactly the same, I put on 4 plates to do squats nearly wracking my lower back, not using proper form at all, etc. What if I told you that you can train legs without leaving the gym nauseous, get a good workout in and leaving the gym satisfied. Don't get me wrong, I'm not saying that you should go easy on...

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8 tips to kill Cravings when you are on a diet.

Posted by kaz van der waard on

Losing fat can be a hard process, being in a constant calorie deficit messes with your mental and physical state.  Stage 1. Getting rid of your sugar addiction, After a period of eating bad foods it's hard to kill those bad habits. Still I'd recommend going cold turkey, the first week or two you'll feel low on energy, but that will eventually go away. You will start eating more veggies and fruits, which will provide you with natural energy. Stage 2. Skinny fat Your muscles will be less full after the first couple of days because of the carb deficit, but you're...

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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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