I got this question a few days ago and I felt like this is something I need to share with you guys! It concerned the timing of meals depending on at what time you work out at. The subject was about what and if you should eat if you work out late in the evenings to avoid eating before bedtime - especially carbohydrates. I want to make this clear to anybody trying to improve their overall physique, whether you're trying to loose fat or to gain muscle. You need to fuel your body with what it needs, WHEN it needs it. So if you work in an office from 9-19 or whatever, your body doesn't need carbohydrates throughout this period of time! What I do is that I eat carbs in high doses 4 hours before my workout and 3 hours after to provide my body with energy WHEN it can actually use it. So if I place my workout at 10 in the evening, guess what - I'll be having carbs just before bedtime! And about eating before bedtime in general I feel like people in general think that this is a no-go! But the reality couldn't be further from the truth. I always have a big meal before bedtime to keep my body from going catabolic at any time. What you should think about though, is your macros before going to bed. I consume a large portion of protein and fats as I go to bed to slow down my nutrient release in my body because of the fats (fats takes double as long for your body to digest) and because fats play a big role in your hormone production. I prefer a mix of healthy oils and peanut butter as my main fat source before I hit the sack!
Chasing perfection is a tough and challenging road. Physically it can and will be a long journey - but mentally it it’s torture. There are going to be peaks and valleys and if your mind isn’t strong, it may just break you a couple of times along the way, you’ve got to be prepared to overcome setbacks, strong enough to dust yourself of when you get knocked down - but the character you build along the way, is one of champions! Don’t give up on your dream!
In honor of today’s shoulder workout take a look at a shot of #bouldershoulders - let’s see how much we can build before stepping on stage again at some point!
It’s back day - hence the picture of my back! BUT - what I want to highlight here is the importance of sleep, recovery and rest. Both physically and mentally we burn out, sometimes it’s okay, actually critically important to take time off. So in order to maintain the love for the sport, your training and everything that comes with it - you have to force yourself to take some days off and allow your body to recover and reset!
Warning : long read, lack of motivation __ Sometimes you can try so hard at something. Sometimes you can be so prepared... and still fail. You can and will get knocked down in every endeavor to become successful, I for one have been knocked down, over and over again, and every time that happens, it’s painful. It causes sadness! __ I’ve been chasing my dream to become a pro athlete since 2013 where I took second to my friend @sumanafit who is now a pro athlete. Again in 2015 where I didn’t even make top 5. Became hospitalized in 2016 instead of stepping on stage, 5’th in Portugal, no finale for me in Marbella, redeemed myself and took 2’nd at the Olympia in 2017 and we’ll, the rest of the story you might be familiar with - EVERYONE that has beaten me by an inch is now pro athletes! __ At this time it’s been hard to keep going. At some times, including right now, it feels pointless! But one of the greatest stories I keep telling myself is that “a man’s character isn’t judged after he celebrates a victory, but what he does when his back is against the wall” __ So to all my “opponents” but really my friends, now holding pro status. I’ll see you up there on that pro stage one day! @youcefdz_anava_ifbbpro @brightman_ @ifbbpro_hamad @davidemazzolari
Leg to upper body ratio - if I ever get to be in a posedown like @brightman_ did after the mandatory poses, you better believe I’ll be pulling up those board shorts to show the legs! The symmetry can’t be off if you wanna be doing that - for the second workout of today I did legs, and me limping out of there had people in shock like they are not used to see people training their ass off! Of course I do, I wanna see changes in my physique that people say can’t happen! If you’re not walking funny at the end of a workout, you didn’t train legs! (Not a recent photo)
In order to develop thickness in your lower back - I do believe that deadlifts are essential - but I am also a firm believer in heavy hyper extensions for density! “The grandpa” simple and effective dropset on hyperextensions at the end of a workout will ensure some time of grandpa back before you can physically leave the gym!
For the next 6-12 months I will be focusing on improving my overall physique by bringing up my lacking body parts such as the thickness of my back and the size of my chest to match my shoulders! ___ In order to build muscle you have to be in a caloric surplus - but not over-do it and become this forever bulking guy! ___ So when I post pictures of me being extremely conditioned - it is not my current shape, it is primarily for motivational purposes! Don’t get it confused - not many are that conditioned for more than 2-4 months at a time! Guys don’t walk around like they were just torn out of a flex-magazine all year round!