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From Overweight Dreamer To Fitness Fanatic

Bryan thought being heavy was his lot in life, but he always wanted more. Then a friend helped him find fitness, and the two have been on the same quest ever since.

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Today in sudden death on ice, and everything else you need to know.

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1
Sagittarius Horoscope for Thursday, May 5, 2016

Thursday, May 5, 2016 - It appears as if you're quickly running out of time, so stop dilly-dallying and start to sort things out with a new plan of action. But don't fret if there are still miscellaneous details to uncover. Unfortunately, you might lose your chance by waiting until you have all your ducks in a row. You can fill in more missing pieces over the weeks ahead. Take full advantage of the enterprising Aries Moon before it settles into placid Taurus this afternoon. Welcome the opportunities with open arms while you can.

2
The Rock Clock™ on the App Store

I love the concept and I think this app will go far. Only complain that I have is that you must keep the app open for the alarm to actually go off and wake you up. That actually would drain my battery. I love all the ringtones and the fact that you can choose to wake up at the same time as The Rock. I'll probably use it for the most part but I don't see me using it long term for the fact you have to keep the app open. Also I wish there was something you could track your goals or progress. That would be pretty neat.

3
T NATION on Twitter

How to use "over warm-up" sets to hit new PRs safely: https://www.t-nation.com/training/the-5-best-warm-ups-for-big-lifts … pic.twitter.com/sT0ZKA8rft

4
T NATION on Twitter

Oh sh!t, summer is coming fast! The 4 week rapid fat loss plan: https://goo.gl/LRRFVU  Free download. pic.twitter.com/Hb57CyMram

5
8 Mistakes Men Make With Diets | T Nation

Many men get tripped up by mistake number two because they're copying the diet of their favorite bodybuilder or hypertrophied action movie star. The problem? Well, most men don't have the genetics of a pro, they don't do the marathon workouts of a pro, and they're not using the drugs the pros are using. Heck, even guys on steroids probably aren't using a tenth of what the pros use. All of those things add leeway to the diet. The pros can get away with crazy diets (at least for a few years) because of the drugs.

6
T NATION on Twitter

If you're training for strength, a volume deload is the best choice. Info: https://www.t-nation.com/training/tip-do-a-volume-deload-for-strength-gains … pic.twitter.com/YZAcw5jI5X

7
T NATION on Twitter

Groove an efficient squat pattern into your central nervous system. Here's how: https://www.t-nation.com/training/tip-do-the-plate-squat … pic.twitter.com/RFaSmHiBGe

8
Instagram photo by Zach Even - Esh • May 6, 2016 at 4:40pm UTC

9
T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

10
Tip: Make PB&J Protein Parfait | T Nation

Dani Shugart is a published author, figure athlete, and editor for T Nation. She helps readers take control of their dietary behaviors to finally build the body they want. Follow Dani Shugart on Twitter

11
T NATION on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

12
CutAndJackedShop.com - The Motivational Gym Shop

A lion does not lose sleep over the opinion of sheep - Key Ring - Gym Jewellery

13
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

14
6 Things You Should Never Do Before a Workout

There have been hundreds of articles written about how to best prepare for a killer workout, discussing everything from what to eat, which supplements to take, and how to get your mind “right.” However, with this piece I decided to take a different approach and talk about some of the things you should AVOID doing before pushing and pulling the heavy iron. Ready? Here we go.

15
Strongman To Powerlifting: Carlos Reyes - elitefts.com

Carlos Reyes began competing in strongman in June 2009. His achievements include winning the North American Strongman Teen National Championship (200-pound class) in 2010 and 2011, the Men's National Championship (200-pound class) in 2011, and attaining his lightweight pro card (231-pound class) at the Hartford Europa Platinum + contest in 2012. After recovering from an injury, he decided to enter his first raw powerlifting meet in 2013 and fell in love with the sport. Since then, he has achieved an 805-pound squat, a 515-pound bench press, a 725-pound deadlift, and 2045 total in the 220-pound class (raw w/ wraps). Carlos currently resides in Bridgeport, CT with his 3 year old pug, Riley. He is pursuing a career as a firefighter/paramedic. Shop - elitefts.com/ Team elitefts - elitefts.com/team-elitefts/ Q&A - elitefts.com/q2a/ Training Logs - elitefts.com/training-logs Coaches Logs - elitefts.com/team-elitefts/ Ex Index - elitefts.com/category/education/exercise ­­­­­-index/ Articles - elitefts.com/category/education/ PodCast - elitefts.com/category/education/podcasts ­­­­­/ Client List - elitefts.

16
7 Tips for Burning Fat and Building Muscle

Go outside and take a walk. Do some pushups , do some lunges – just get moving. And if you think you need hours and hours each day, you’re wrong. 10-15 minutes of moving, stretching, doing bodyweight exercises will add up very quickly in a week. Start slow and do 3 times a week and as you progress, do 4 or 5 times a week if you want. Now do this each week over the course of a month, 3 months and a year. Be consistent.

17
EVLution Nutrition LeanBCAA at Bodybuilding.com - Best Prices on LeanBCAA!

By clicking the button above, you agree to entering the Bodybuilding.com Reviews section. Products in the Store are not intended to diagnose, treat, cure, or prevent any disease.

18
Instagram photo by Jim DeLantey • May 6, 2016 at 6:24pm UTC

19
Carbolin 19® - Biotest

This is a level of anabolism that allows you to strip off the fat without losing muscle; to overreach and not overtrain; to be in an anabolic state without bloating or overstressing the body's systems; to actually build muscle while losing fat!

20
Bodybuilding.com on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

21
Breaking Down the Science: Why Creatine is Better Than You Thought

Smarter, Stronger, and Ageless? Here’s why creatine isn’t just for weightlifters, and how it's much safer than you've been led to believe.

22
Giving You Strength Training "Advices" From 27 Years Training Experience • Zach Even-Esh

Not much on the physical end has changed, I still strive to do between 300-500 strength exercise reps a day to include; bodyweight, bands, odd objects, barbell/dumbbell & “kettleballz” . I go back and forth with adding cardio 2-3 days a week every other week like sprints or jumping rope to give my PC joints a break! The mental training NEVER ends! Thanks for all you do for us “fitness” misfits!

23 http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1371/Warm-Up_Tips_To_Get_Stronger_Faster_Dont_Waste_Tim.aspx

Finally, if you prefer to simply warm-up with low-load lifts when training, be sure you don’t wear yourself out before getting to the “work sets.” For example, if you are warming up for a heavy bench press, you might do so as follows: 135 lbs x 5, 205 x 2, 225 x 1, 255 x 1, 275 x 1, 300 x 1 (or even 300 x 1 and then 315 x 1, so the following working sets feel lighter), and then 300 x 5 reps for x 5 work sets.

24
Instagram photo by @therock • May 5, 2016 at 2:36pm UTC

25
EVLUTION NUTRITION Stacked Protein at Bodybuilding.com - Best Prices on Stacked Protein!

Warnings: Before consuming STACKED PROTEIN seek advice from a physician if you are unaware of your current health condition, have any pre-existing medical condition, taking any medication, planning any medical procedure, contemplating pregnancy, pregnant, or nursing. Reduce or discontinue use if any adverse reactions occur such as but not limited to gastrointestinal discomfort. STACKED PROTEIN is only intended to be consumed by healthy adults 18 years of age and older. Keep out of reach of children and pets. Store in a dry place away from direct sunlight. Do not exceed the recommended daily dose. Should not be used as a substitute for a varied diet.

26
Jim on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

27
Heath Evans on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

28
Get a Harder Core with These 4 Midsection Moves

When people refer to “core stabilization,” this collection of exercises is exactly what they’re talking about. You can’t successfully perform any of these four moves without your midsection remaining solid and stable throughout every set. If you’re unstable, you’ll quickly learn why

29
The Rock Clock™ - Android Apps on Google Play

For some reason my Rock Clock alarm didn't go off with the Good Morning Sunshine tone, it was just some very quiet beeps (not the beeps where Dwayne actually says "beep"). It was just a few tonal beeps. Not sure why that was. When I went into the alarm it had the correct Good Morning Sunshine tone listed as the tone for that alarm...must be a bug. Suggestions I have for future updates: Ability to have a repeat alarm option so it will always repeat at the same time everyday, currently I have to turn the alarm back to "on" everyday. Other than that I love the app! Full Review

30
C.T. FLETCHER & MIKE O'HEARN : The TITAN vs SUPERMAN !

Watch this EPIC battle against the SUPERMAN from COMPTON and The TITAN , Mike O'Hearn, go neck to neck in a monster workout of ARMS at the Original Iron Addicts Gym , located in Long Beach,CA. Who dares to enter the valley of the BEAST?! In video : ROB DID IT #1849 , Legendary Bulo, Head Trainer Jabbaar "Phitlosspher" , Hercules & Tanc www.CTFLETCHER.com www.mikeohearn.com

31 #throwbackthursday #tbt #throwback #theoak - Official Muscular Development Magazine | Facebook

Facebook © 2016

32
Beauty & Fitness LDN on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

33
Build Arms Like Arnold Schwarzenegger

Arnold Schwarzenegger’s guns are arguably the most famous in human history, and rightly so. Stretching the tape to a full 22 inches, they weren’t just the biggest of his day (the late-’60s to the mid-’70s) but also the most ideally shaped. Arnold kept things basic and brutal, yet made sure to cover his bases by including exercises that he considered mass builders, and others that isolate the biceps .

34
28 Days to Six-Pack Abs Workout Program

First up is the diet. This will become your most important component because it takes the most discipline, and if you’re not getting rid of the fat and water, then your abs are going to seem more like a two-pack. With the diet, don’t drastically cut carbs, instead burn them. Keep carbs constant until your abs are truly ready to be seen, then a quick cut will rip out the final drops of water. This is the biggest mistake I’ve seen, dropping carbs too fast and too much, which reduces energy and forces “skinny fat” syndrome instead of good fat burning. Increase your protein to 50-60 additional grams per day and amino acid intake to 10-20 grams per day of supplementation; do this while increasing your veggie intake, so that you can get your calorie count where it needs to be to shed the excess poundage. To reduce excess water weight, add natural diuretic-based products that have dandelion and green tea extract and uva ursi and cranberry. Also, make sure to hit a fat burner that cooperates with your gut, and keep tabs on your indulgences. When you’re out, resist the urge to consume heavy or sugary drinks and fatty foods.

35
Chris Hemsworth's God-Like Thor Workout

Hemsworth in particular was a model of consistency, and the physique he built has made “Chris Hemsworth Workout” the top search suggestion when you punch the actor’s name into Google. The Internet, though, is a minefield of shameless, click-baiting “Thor Workout” imitators. Fortunately, you don’t need to look any further than the full, unabridged template we present here, with exercises demonstrated by IFBB physique pro Sadik Hadzovic. So get ready to hit the gym, and remember: There are no shortcuts.

36
The Best Body Recomposition Workout

Hala Rambie, a scientist who defected to West Germany during the Cold War, found that fat loss could be accelerated by raising levels of blood lactate—an energy substrate. More lactate corresponds to greater release of growth hormone, which tells your body to grow muscle and burn flab. The best way to raise lactate quickly is to pair upper- and lower-body exercises, or opposing movements, for reps in the 8–15 range. The sweet spot for sets is three, and rest periods are 30–60 seconds. This approach has since become known as German Body Comp. The workouts that follow are just two of the routines that appear in The 101 Best Workouts of All Time, the new book by M&F ’s training director, Sean Hyson, which offers routines for every piece of equipment and any amount of training time. Pick it up at 101bestworkouts.com .

37
6 Things Experienced Lifters Do Every Day

After you have been in the iron game for a while you start to develop more daily habits and goals as apposed to focusing on just one long-term goal. Experienced weightlifters still will have long-term goals but they are also seasoned enough to know that creating habits that they do everyday will create long-term success. You can’t build muscle, get lean or increase strength just by setting a goal. You need to think about what you do each day if you want to have longevity as a lifter and keep making progress.

38
Big Ramy's Planet-Size Pipes

“We get the heavy lifting from pressing and pulling during chest and back workouts, “Alaqi tells the curious journalist. “So for arms, we don’t need to go as heavy and risk injury. We try to fill the arms with as much blood as we can.” That’s why you alternate biceps and triceps exercises. “I think this is better [than working biceps and triceps separately] because you fill the whole arm with blood,” Alaqi states. You tighten up your wrist straps, as a precautionary measure to fend off tendon strains. It’s time for work.

39
Top 10 Squat Mistakes

But with any complex exercise, there’s a lot of room for error and the squat is no exception. Here are the top 10 mistakes people make with squatting, why they’re bad and exactly what you need to do to avoid them.

40
The Big 25

Add the farmer’s walk to your cardio regimen. Hold moderate to heavy dumbbells at your sides with your abs pulled and take long strides, walking until you can no longer grip the dumbbells. Rest 90 seconds each time you fail and then go again, striding for 10-20 minutes total. This gives you the calorie burning of cardio while increasing your grip and core strength.

41
The Ultimate Protein-Food Meal Plan for Bodybuilders

With all that said, it’s time to start considering other protein options… ones that aren’t as mainstream. Enter: protein bread, protein chips, protein ice cream, and more. As for the protein chips and ice cream, they won’t destroy your fat or carb macros, containing little as 2 grams of fat and 5 grams of carbs. For once you’ll enjoy eating several times a day. Click on through to find out more about these protein alternatives and how to incorporate them into your daily eats, sample meal plan provided.

42
Beginner's Training Tips: Do Protein Types Matter

is a lifetime natural athlete with over 15 years experience in the fitness field. He's the creator of the iPhone/Android app Nutritionist, the revolutionary app that's transforming lives around the world. He's also an Optimum Nutrition athlete where he helps in the formulation of their supplements. In addition, he's an internationally published cover model and a former United States Marine.

43
The 5 Most Effective Methods for Building Bigger Triceps

Too often, we see guys in the gym—and maybe you're one of them—working their triceps to death at the cable pressdown station. Ten sets, 15 sets... whatever it takes to get them sore. But the pressdown-happy masses don't seem to realize that pressdowns only emphasize the lateral (outer) head of the triceps. So if that's all you do, you'll fail to develop the other two heads of your triceps muscles, and you'll never get the kind of growth you're hoping for.

44
5 Obstacles to Avoid While Training Outside

Don't let rising temperatures derail your outdoor workout routine, know what to look out for.

45
8 Best Anabolic Exercises

Gaining size isn’t as easy as it sounds. Your body is built to survive, not to look like an Olympia competitor, so putting on – and holding on – to muscle mass is a complicated, multilayered affair that can vary from person to person. But one thing everyone can do to maximize your ability to add new muscle is to select the right exercises – the type that will break down muscle tissue and trigger the hormonal responses that send your body into anabolic overdrive.

46
5 Fitness Lessons We Learned from Mom

As Mother’s Day approaches, you always think back of cherished memories that you’ve shared together. You might also tell yourself “I wish I would have listened to her whenever I was younger."  Don’t worry because we all have been stubborn when we were young and growing up. You know they say, “Mother’s do know best”. If you were like me, I didn’t always listen to what she had to say.  As you look at yourself in the mirror, do you ever ask yourself why she was telling you to do certain things, or eat certain foods? I eventually found out there was a reason behind her madness, and today I can recall how helpful those tips are.

47
Smash Your Tri’s with this Hard and Heavy Routine

I like to use a combination of unique moves, heavy weight, and high volume when I train triceps, and the routine below is one of my all-time favorites. Don’t think it looks like much? Ask editor-in-chief Shawn Perine what he thinks—we recently hit a version of this workout together, and his triceps were smoked. Give it a go. Your lockout strength will limit you no more.

48
6 Weighted Ab Exercises for a Shredded Six-Pack

But first, a note of trainer wisdom: Doing endless amounts of abdominal exercises will have literally no affect on your progress to burn fat and trim your waistline. Spot-reducing fat has been proven to be a myth. Just because you work a body part hard in the gym with endless amounts of reps does not mean fat will fall off and improve the looks of that body part. It simply just won't happen.

49
The Legend and the Apprentice

“What’s funny is, the past 10 years of my life, no matter what gym I went to, everyone has been comparing me to this guy Frank Zane,” says Hadzovic. “And I had no idea who he was. I literally thought that he was somebody my age who went to the same gym as me at different hours. Everyone kept telling me, ‘You look like Zane,’ and I’ve never even met this guy. I’m like, ‘What time does he train? Where’s he at?’ It wasn’t until a few years ago when I was on the Internet that I stumbled across some bodybuilding footage and saw Frank Zane. And I was like, ‘Holy crap, this guy is a former Mr. Olympia. That’s a f—ing compliment.’ And here I was thinking this guy was a normal dude.”

50
The Legendary Triceps of Kevin Levrone

Then there were his stupendous triceps. The upper lateral and long heads were so enormous they gave a rare “hang” to his arms, even in his side chest pose. Yet another interesting thing about the two-time Arnold champ was how remarkably strong he was. There’s a video of him benching 495 for a triple less than two weeks before the 1998 Olympia. Levrone believes too many bodybuilders rely on isolation when they should be hoisting heavy metal in the compound basics.

51 Bodybuilding 101 Featuring Cody Montgomery
52 Tips for a Stronger Deadlift
53 Why Weights Are Better Than Cardio for Fat Loss
54 America's Girls of the Gym: Kami Pellerin
55 The 7 Best Barbell Exercises for a Strong Core
56 The Skinny on Cleanses and Detox Diets
57 10 Ways to Avoid Looking Like a Newbie
58 15 Great Glute Exercises
59 5 Rookie Mistakes That Will Ruin Your Squat
60 Seven Best Carbs to Build Muscle
61 5 Best Bodyweight Training Exercises
62 8 Weeks to a Turbocharged Metabolism
63 Never Diet Again
64 6 Back-Sculpting Moves
65 28 Days to Lean Meal Plan
66 Unleash Your Muscle Potential
67 How To Debloat Your Belly
68 KING-SIZED Workout: The Split
69 6 Myths About Fat Loss
70 Spring Sports Nutrition Guide: Protein
71 Testosterone: Boost Your Love Hormone Naturally
72 Tanner McCoy on Twitter
73 The DETOX: A Total-Body Workout Program
74 6 Techniques to Build Your Dream Physique Fast
75 Leon Bridges Goes Home, The Rock Wakes You Up: Top 5 Ads Of The Week
76 4 Unconventional Interval Workouts to Torch Maximum Fat
77 7 Ways to Make Your Biceps Workout Harder
78 Your High-End Sneaker Buying Guide
79 3 Reasons Your Workouts are Failing
80 How to Avoid Being "Skinny-Fat"
81 3 Essential Cooking Techniques You Need to Become a Master Fish Chef
82 10 Tips to Get Your Body Beach Ready
83 Bodybuilding.com on Twitter
84 Mike Titan O'Hearn on Twitter
85 Kent Sports Trust on Twitter
86 8 Ways to Juicy Chicken
87 Mike Titan O'Hearn on Twitter
88 Instagram photo by Pauline Nordin • May 6, 2016 at 8:11pm UTC
89 The Rock Would Like to Welcome You to Get Crazy in the "Iron Paradise"
90 Instagram photo by Dexter "The Blade" Jackson • May 6, 2016 at 7:53pm UTC
91 The 9 Toughest Sunscreens for Men 2016
92 Schwarzenegger Holds Nationwide #ArnoldPose Contest
93 Phil Heath on Kai Greene, Vegetarian Muscle, and Charities
94 T NATION on Twitter
95 Ronnie Coleman on Twitter
96 Bodybuilding.com on Twitter