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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.

Contest Preview Video - IFBB Pittsburgh Pro 2016

Muscular Development's Shawn Ray & David Baye preview the upcoming finals & history of the IFBB Pittsburgh Pro promoter, NPC President Jim Manion.

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Top News
1
Sagittarius Horoscope for Friday, May 6, 2016

Friday, May 6, 2016 - You're ready to say yes to a new project today but only if it meets your particular conditions. Rather than being motivated by high ideals, the Taurus New Moon's occurrence in your 6th House of Work reflects a more pragmatic approach to your job. It's not that you lack vision; it's just that you're more concerned now with completing one task before beginning something else. Keep it simple until you can see how much time you need to allocate to your previous commitments.

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
Classic Physique 1st Callout at the IFBB... - Official Muscular Development Magazine | Facebook

Facebook © 2016

4
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.

5
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

6
T NATION on Twitter

This "prisoner" exercise will help you build rock-solid hamstrings: https://www.t-nation.com/training/tip-do-prisoner-extensions-for-hams-glutes … pic.twitter.com/yYuUf71ive

7
C4 by Cellucor at Bodybuilding.com - Best Prices on C4!

Warnings: Not intended for use by persons under age 18. Do not exceed recommended dose. Do not consume synephrine or caffeine from other sources, including but not limited to, coffee, tea, soda and other dietary supplements or medications containing phenylephrine or caffeine. Do not use for more than 8 weeks. Consult with your physician prior to use if you are pregnant or nursing, or if you are taking medications, including but not limited to MAOI inhibitors, antidepressants, asprin, nonsteroidal anti-inflammatory drugs or other stimulants. Consult your physician prior to use if you have a medical condition, including but not limited to, heart, liver, kidney or thyroid disease, psychiatric or epileptic disorders, difficulty urinating, diabetes, high blood pressure, cardiac arrhythmia, recurrent headaches, enlarged prostate or glaucoma. Discontinue use 2 weeks prior to surgery or if you experience rapid heartbeat, dizziness, severe headache or shortness of breath. Do not use if safety seal is broken or missing. NOTE: Please do not use in combination with other dietary supplements, pharmaceuticals, foods that are considered to be stimulants.

8
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

9
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

10
9 Best Exercises You're Not Doing

Sometimes the best exercise is the one you’re not doing. And why, exactly, is such a great move not part of your training? Probably one of two reasons: a) you don’t know it exists, or b) it’s so challenging that you’d rather skip it and do something easier.

11
T NATION on Twitter

Keep the muscle, lose the fat. This diet will get you summer ready before spring is over: https://goo.gl/yNGvZj  pic.twitter.com/CH5PcrxCh9

12
Bikini Pre-Judging Comparisons - 2016 Pittsburgh Pro

Classic Physique, Men's Physique, Figure & Bikini Championships.

13
T NATION on Twitter

Tack this fat scorcher on to the end of your next workout. Only takes 9 minutes: https://www.t-nation.com/training/tip-take-the-9-minute-fat-burning-challenge … pic.twitter.com/PVKqZ27vSs

14
T NATION on Twitter

The dumbbell snatch is easier to learn than you think. Here's how to do it: https://www.t-nation.com/training/tip-do-the-dumbbell-snatch … pic.twitter.com/6sVaqx8KeV

15
CutAndJackedShop.com - The Motivational Gym Shop

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

16
Strongman To Powerlifting: Carlos Reyes - elitefts.com

Strongman To Powerlifting: Carlos Reyes - elitefts.com

17
Top 10 Muscle Building Tips

There's a reason why Pauline Nordin of Fighter Diet has such a kick ass body. She eats right and she trains hard. By holding to her core values when it comes to diet and exercise, Pauline has been able to become one incredibly fit and strong woman. She's also helped countless others achieve their own muscle and fitness goals.

18
Mike Titan O'Hearn on Twitter

@CTFletcherISYMF lol we have been doing this over 35 years each, Haters are still trying to get as jacked as us before we even hit puberty

19
Bodybuilding.com on Twitter

We've got @CraigCapurso taking over our Snapchat (Bodybuildingcom) today! You dont want to miss it! #Bodybuildingcom pic.twitter.com/ojhGhuu3XT

20
Biolayne | The official website of Dr. Layne Norton

Get access to premium content from Layne and some of the best authorities on building muscle and burning fat! Not only will you get access to premium articles, you will also have the opportunity to attend live webinars, videos, and Q&As with Layne and other experts. Take your knowledge to the next level!

21
Instagram photo by Kevin Levrone™ • May 7, 2016 at 1:58am UTC

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Instagram photo by Mike O'Hearn 🐰🐵❤️🐻🐶🐼 • May 6, 2016 at 11:24pm UTC

23
Instagram photo by Strykers World • May 6, 2016 at 9:16pm UTC

24
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.

25
Instagram photo by Jim DeLantey • May 6, 2016 at 6:24pm UTC

26
Arnold Schwarzenegger's Double-Split Workout

Get terminated with this hardcore double-split routine from the Oak himself.

27
6 Things You Should Do After Every Workout

Get the most out of your training efforts by incorporating these practices into your post-workout regimen.

28
Human Growth Hormone: Everything You Need to Know About HGH

The body naturally produces growth hormone (HGH or simply GH) in the pituitary gland, and, as its name implies, it is responsible for cell growth and regeneration. Increasing muscle mass and bone density are impossible without GH, but it also plays a major role in maintaining the health of all human tissue, including that of the brain and other vital organs. When secreted, GH remains active in the bloodstream for only a few minutes, but this is enough time for the liver to convert it into growth factors, the most crucial of which is insulin-like growth factor-1, or IGF-1, which boasts a host of anabolic properties. Scientists began to harvest GH from the pituitary glands of cadavers in the 1950s, but didn’t synthesize the first HGH in laboratories until 1981, with its use as a performance-enhancing drug becoming popular shortly thereafter.

29
8 Things You Should Do Before Every Workout

A solid pre-workout routine begins long before you step into gym shorts or break a sweat. And like everything else, sloppy prep translates to sloppy execution. That can lead to uninspired training sessions or injury, both of which inhibit strength and muscle gains , or weight loss. So to help you craft a sound pre-training regimen, we asked Patrick Solano CSCS, strength and conditioning specialist at the UFC Gym in Torrance, California for his pre-workout necessities.

30
The Once-A-Week Strength Solution

Too many lifters forget the acceleration part—we want nasty speed. Think mind- movement connection, not mind-muscle connection. Perform this routine once a week in addition to your normal body part split to continue adding pounds to the bar on the rest of your bodypart-specific lifts. Not surprisingly, this routine is built on the Big 3 – the squat, bench press and deadlift. Simply perform this routine once a week on the day of your choosing. Looks like you’ll have one less rest day in your weekly split!

31
4 Muscle-Building Crock-Pot Recipes You Should Try

For this recipe, combine the onion, garlic, honey, soy sauce, ketchup, oil, ginger, and red pepper flakes. Next cut the chicken up into slices and place the slices into the crock-pot. Cover the chicken with the honey mixture and cook everything on low for three to four hours. For the last 30 minutes, remove the chicken from the crock-pot, leaving the sauce remnants.  Dissolve the arrowroot flour in water and pour it into the crock-pot — combine this with the sauce that’s already in the crock-pot. Cook this on high for about 10 minutes or until the sauce has thickened. Once the sauce has thickened, return the chicken to the pot and stir until serving. Top the chicken off with sesame seeds. This recipe serves six and can be easily paired with leftover farro from the other night.

32
20 Tips to Shed Body Fat for Good

Consuming too many starchy foods, such as potatoes, rice, pasta and breads (especially at one sitting), provides your body with more than it needs for energy and glycogen stores; anything left over will be stored as fat. "You don't have to eliminate starchy carbs completely," says IFBB pro Mike Matarazzo. "But you should really cut back on them when trying to shed body fat." Limit total starch servings per day to 3-5, where a serving size is one cup of pasta, rice or sliced potatoes.

33
The Best and Worst Foods a Man Can Eat

BAGELS There are two sides to every bagel, and each of them represents one portion. Keep that in mind, and it's OK to indulge your carb cravings. Unless you work out in the morning. In that case, eat both halves to refill depleted energy stores. Rating: B

34
The 20 Fittest Foods

In order to build the body you want (the thunderous arms and the rock-hard abs, the lightning-quick brain and the unquenchable libido) you need to make every bite of food you put in your mouth count. That means building your diet around the most potent, nutrient-dense, disease-fighting, muscle-growing foods around.

35
Big Ramy's Chest Test

By doing an isolation exercise (incline flyes) before a compound exercise (Smith machine incline presses) focused on the same area (upper chest), the 2015 Arnold Classic Brazil champ’s upper pectorals are already tiring before he moves on to the presses. Doing this assures that his pecs will fail before his front deltoids and triceps can take over. Of course, it also means he can’t hoist as much iron in the presses as he could otherwise, but it’s much more important to Elssbiay that each rep of both the flyes and the presses is targeting his upper chest. He needs to maximize muscle there in order to keep it in line with its neighbors: his colossal delts and traps. Upper chest pre-exhausting is the perfect one-two combination to launch his workout.

36
Johnnie Jackson's Legendary Traps

At his best, when crunching a most muscular, Jackson’s traps rise so high they seem at risk of detaching. And from behind, the granite kite on his back jumps at you in 3-D. Up near the top, the flesh on either side of his neck forms a dramatic ring around an oddly elevated vertebrae, creating a look so freakishly unique that when a rear shot of him appeared in GQ, anyone who also read FLEX knew instantly it could only be Johnnie.

37
The M&F Man of Steel Workout

But just because you weren’t blessed with Kryptonian genetics doesn’t mean you can’t achieve the same out-of-this-world proportions as Superman. Henry Cavill, star of this summer’s Man of Steel, was able to do it. And while you may not have access to an elite trainer and personal chef as Cavill did, you do have a secret weapon just as powerful: this specially designed six-week Muscle & Fitness Man of Steel routine. It’s got everything you need to look like a hero, save for the sweat and determination—that you’ll need to provide. So, grab it and run, not to a phone booth, but to your nearest gym, to become a real-life Man of Steel!

38
Are You Making These Nine Beginner Mistakes?

But even after you ditched the training wheels, you could still make grave rookie mistakes—mistakes that sabotage your progress and leave you frustrated, confused, and exhausted. Even if you worked out for years , it could still happen.

39
The 4-Week Lean Muscle Diet

Make no mistake, it’s by no means coincidence that the first three letters of the word “diet” indicate just how miserable the process can be. Constantly being hungry, having to forgo satisfying carbs in favor of vegetables, eating smaller portions of bland-tasting foods. Yet to get really lean - the kind of shape that’ll have you eagerly pulling off your T-shirt - doesn’t have to mean total self-sacrifice for the sake of a six-pack . Tailoring the right nutrition plan, will have you muscular and ripped in as few as four weeks.

40
5 Ways to Amp Up Your Pullup

FIRST, FIX YOUR PULLUP FORM Pullups are all about efficiency. You want to be moving the shortest distance possible to make each rep smooth and effective. The majority of guys mess up along the way, increasing the difficulty of the exercise and leading to potential injury down the road. There are two main points during the move to focus on form and improve technique.

41
3 Strength Standards For Men

Gym bragging rights often times goes to the guy with the biggest bench press. Something about loading up a bar and pushing it off your chest just seems manly. Along with having boasting rights, throwing up a decent number on bench press also helps you fill out a shirt and build an impressive upper body physique. If you’re falling short on target numbers, think about getting away from traditional bench pressing for a few weeks and substituting with floor pressing. Similar to the box squat, floor presses will help you develop explosive power in your upper body and strengthen your triceps and accessory muscle groups. Also, don’t forget that overall shoulder strength and balance is important for increasing your bench. Don’t neglect pulling movements including heavy rows and pull-ups.

42
Eat Fat, Burn Fat

Cutting back on carbs is a common approach to shedding body fat. Yet, most gym rats cringe at the notion of a long-term low-carb diet, fearing that they’ll wither away. Truth is, the error lifters typically make is not one of excess but rather they don’t cut carbs enough. Following a ketogenic diet—one in which you drop your carbs to a mere 5% of your total calories—may be the best diet for getting ripped in a hurry, and it’s certainly the most enjoyable. If you can’t imagine giving up burgers, cheese, and bacon to gain visible abs, a ketogenic diet is for you.

43
The 14-Day Eat Clean Plan

Jump-start your better-diet program with this sample two-week menu guide.

44
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.

45
6 Little Known Tips for Getting Lean

If your plans to turn your midsection kegger into a six-pack before summer have fizzled, it might be time to try an alternative method. Enter weight loss expert Dr. Jonny Bowden, PhD, CNS. Bowden, known as “The Rogue Nutritionist,” holds a master’s degree in psychology and has written nine books on health, healing, food, and longevity, including two bestsellers – The 150 Healthiest Foods on Earth and Living Low Carb . He doesn’t pull punches when it comes to raging against the machine of conventional wisdom in the health and nutrition field. At least, he didn’t in our interview with him.

46
10 Foods to Cure Sore Muscles and Speed Up Recovery

Here, nutritionist  Kristen Carlucci , RD, highlights a range of foods you can eat at every meal of the day so you can enhance your workout recovery whether you like to exercise first thing in the morning, in the afternoon, or at night. Stock your fridge and pantry with these ingredients, and start feeling the difference.

47
Build Your Own Arms

EXERCISE SELECTION Here’s a little secret: There’s really only one exercise for training biceps. It’s called the curl, and no matter how you dress it up, it involves holding a weight in your hand and bending your elbow to bring that weight up. However, some types of curls can be classified more as mass-building moves, while others can be classified more as muscle-shaping. Sure, there’s some crossover, but for the most part, that’s how we’ve divided the exercises for you to choose from. When putting together a workout, make sure to pick one or two exercises from the Builder list to perform first, then follow that up with two exercises from the Shaper list, making sure that one of them hits the long (outer) head more.

48
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.

49
The 11 Strongest Women of All Time

If you’ve ever wondered who the strongest women to ever live were, you’re in good company! After checking out Muscle & Fitness’ Strongest Men to Ever Walk the Earth , we wanted to feature some of the strongest women in history. So we picked the brains of staffers at Muscle & Fitness , Muscle & Fitness Hers , and Flex to gather up their list of the strongest women who ever walked the earth. Read about these tough-as-nails women who paved the way for the rest of us.

50
3 Protein Habits That Will Forge New Muscle Gains

But make no mistake: If you want to build muscle, burn fat, and perform your best, you need ample protein on a regular basis. In fact, as we reported in the March 2016 issue , sports scientists now recommend getting up to 0.75 grams of protein per pound of body weight (that’s 135g for a 180-pound man) spread throughout the day for optimal absorption. To make sure you get enough, adopt these habits—you’ll get bigger and leaner, and even feel more alert.

51 The 20-30-40 Minute Workout
52 How to Build Your "Show-Off" Muscles
53 Blow Up Your Bench for a Massive Chest
54 12 Weeks to a Competition Body Training Plan
55 Smith Machine Trap Training
56 15 Exercises to Develop the Best Traps in the Gym
57 T NATION on Twitter
58 12 Ways to Eat Clean All Year Long
59 Louis Velazquez on Twitter
60 The Workout Program to Get Arms Like Mark Wahlberg
61 12 Laws of Fat-Burning
62 6 Worst Things You Can Do to Get Stronger
63 Up the Intensity With Just a Towel
64 5 Exercises to Work Your Abs to Exhaustion
65 Instagram photo by Shawn Ray • May 7, 2016 at 5:22pm UTC
66 Instagram photo by @iconmeals • May 7, 2016 at 8:48pm UTC
67 Instagram photo by Shawn Ray • May 7, 2016 at 8:54pm UTC
68 The Best Bodyweight Exercises for Back
69 How to Deal With Shoulder Pain
70 T NATION on Twitter
71 Erin Stern's Ultimate Leg Day: Smith Machine Workout
72 Instagram photo by Asia Monet Ray • May 7, 2016 at 8:08pm UTC
73 Skip the Sugar
74 The 6 Most Brutal CrossFit WODs
75 9 Foods For Effective Clean Bulking
76 Instagram photo by Shawn Ray • May 7, 2016 at 8:06pm UTC
77 Beef and Vegetable Stir Fry
78 5 Reasons Your Deadlift Sucks
79 Mike Titan O'Hearn on Twitter
80 The Best ‘Beast Mode’ Moments From Marshawn Lynch’s NFL Career
81 The 10 Commandments of Gym Etiquette
82 Alexa Megaludis on Twitter
83 T NATION on Twitter
84 Team Never Quit on Twitter
85 5 Cures For Sore Muscles That Really Work
86 Eat to Beat Stress: 10 Foods That Reduce Anxiety
87 Instagram photo by Flex Lewis™ • May 7, 2016 at 6:58pm UTC
88 30 Days Of Booty-Blasting Moves
89 10 Full-Body Exercises that Use Battle Ropes
90 The Best Body Recomposition Workout
91 Fighter Diet Food Swap Calculations
92 How to Know If a New Diet Will Actually Work for You
93 6 Sexy Denim Jeans For Athletes
94 Amy Sherratt on Twitter
95 Claire Taylor on Twitter
96 T NATION on Twitter
97 CutAndJacked.com (@cutandjacked) • Instagram photos and videos
98 Instagram photo by Shawn Ray • May 7, 2016 at 6:05pm UTC