Think you know how to BENCHPRESS?
I've been bench pressing over 300 pounds since I was 16 years old so my shoulder have taken a beating! I see people all the time bouncing the bar off their chest and doing things like bench pressing without warming up their shoulders, doing over head presses without warming up etc. It is debilitating if you loose your shoulders, let me tell you! When I had a small tear in my pec I thought the world was going to end. I felt like someone cut off my manhood! So for all of you guys who want to build a big chest you need to lift heavy but you also need to know the proper exercises to keep those oh so tender shoulders happy and healthy. Here are a few of the moves I use below! Enjoy!
Wednesday, June 1, 2011
Sunday, May 22, 2011
What SUPPLEMENTS should I take?
Recommended SupplementsOk, everyone wants to know about the low down on supplements so here is a VERY general list of the goodies I use that actually WORK!
Men and Women Supplement Staples
· Multiple Vitamin- when eating a limited range of foods it is always a good idea to make sure you are getting enough of the right nutrients, better safe than sorry. (one per day)
· Omega-3 Fatty Acids(Fish Oil)- anti inflammatory properties, antioxidant, cardiovascular benefits, joint restoration(at least 4 grams per day, usually 4 capsules)
· Leucine- the one amino acid that triggers protein synthesis, yep…all that protein your eating and only one of the 20 amino acids trigger protein synthesis(5 grams post workout or at any meal that doesn’t include protein or at least 40g of protein)
· Green Tea- enhanced weight loss, lowers cholesterol( 300-600mg daily )
· Green Tea- enhanced weight loss, lowers cholesterol( 300-600mg daily )
· ALA- potent antioxidant known to neutralize free radicals and can reduce insulin response(100 mg daily )
· Resveratrol- anti ageing properties, reduces risk of cancer, it’s the extract from the red grape seed skin(I REALLY LIKE THIS ONE! As recommended on bottle)
· Fenugreek- lowers blood sugar, reduces cholesterol( about 1200-2400 mg per day or as recommended on bottle )
· Chromium Polynicotinate- lowers blood sugar, increase insulin’s effectiveness(can help diabetics, 100-200 MCG daily)
· Vanadyl Sulfate- lowers blood sugar, increase insulin’s effectiveness( can help diabetics, 10 mg daily with chromium to increase effects )
· Lycopene- phytochemical found in tomatoes, anti oxidant properties, possibly prevents prostate cancer( 30mg daily )
Want ONE on ONE LIVE NUTRITION COACHING? VISIT MY SITE
Want ONE on ONE LIVE NUTRITION COACHING? VISIT MY SITE Bodybuilding Supplement Staples
· Creatine Monohydrate- Increase muscular endurance, increased strength, increased muscle size due to intracellular water storage ( Take 5 grams on training days pre and post workout )
· Leucine- The amino acid that triggers protein synthesis, ( 5 grams is shown to be most effective, can be taken throughout the day )· Waxy Maize- Fast digesting carbohydrate great for post workout glycogen replenishing( 25-40g depending on diet and application )
OPTIONAL
· Pre-Workout supplements- most include a stimulant such as caffeine, a vasodilator such as Arginine Alphaketoglutarate, a form of creatine, these supplements won’t do much for extra muscle mass but they are fun to experiment with, they give you a rush of energy and give you an awesome pump. I recommend Super Pump 250, NO shotgun to name two of my favorite.
· Glycerol- makes you hold water so your muscles will look fuller( 2 teaspoons daily )
· Glutamine- debatable if this stimulated GH or aids in recovery, it will help you hold a bit of water (I’ve seen people take as much as 20g but 10g is a more reasonable dose)
Tuesday, May 17, 2011
Bulking For Beginners - Easy Stir Fry
Ok, you know you need to start eating big in order to get big but where do you start? Here is what I did for dinner last night, please try it out and let me know what you think!
The raw ingredients to my Thai stir fry, I added about 3 whole eggs and black beans to the mix also but you get the idea!
INGREDIENTS
There are many ways to cook this up but the way I like to prepare it is to thaw your chicken out first, this takes a little extra time so pull your chicken out about 4 hours before, if you forget and are in a rush just take the chicken and place it in luke warm water for about 15 minutes or so. Ever had rubbery chicken that is tough and dry? Most likely because it was cooked frozen and then over cooked!
Throw those cute chickens in the pan and don't overcook them, medium heat with a little olive oil on the pan. Cook them enough to just get the pink out of the middle, if you use tenderloins and they are thawed out completely it should only take a few minutes per side to cook completely.
This is the quick and easy way to prepare this meal, not the tastiest just the quick and easy. Chop up your onions, broccoli, mix in the cabbage, add about 1/2 a cup of the beans, and add a tablespoon of the Thai Satay Peanut Sauce and add about 1/2 cup of water and heat on medium in the pan. Cover the pan for a few minutes to allow the steam from the added water to steam the broccoli, then remove the cover and the water will slowly boil out leaving you with a decent thickness sauce.
I'm not going to tell you how to boil rice, read the directions, its not too hard just make sure not to overcook it, fool proof!
Take your shredded chicken and mix it together with the vegetables and beans, mix in the cooked rice and add more peanut sauce or curry sauce, just make sure it has coconut oil for the base ingredient! Here's what dinner looked like for me without the added eggs.
The raw ingredients to my Thai stir fry, I added about 3 whole eggs and black beans to the mix also but you get the idea!
INGREDIENTS
- Joe's Boneless Skinless Chicken Breast
- Joe's Shredded Cabbage
- Joe's Broccoli
- Joe's Brown Jasmine Rice
- Joe's Satay Peanut Sauce
- Joe's Eggs
- Joe's Black Beans
- Onion
There are many ways to cook this up but the way I like to prepare it is to thaw your chicken out first, this takes a little extra time so pull your chicken out about 4 hours before, if you forget and are in a rush just take the chicken and place it in luke warm water for about 15 minutes or so. Ever had rubbery chicken that is tough and dry? Most likely because it was cooked frozen and then over cooked!
Throw those cute chickens in the pan and don't overcook them, medium heat with a little olive oil on the pan. Cook them enough to just get the pink out of the middle, if you use tenderloins and they are thawed out completely it should only take a few minutes per side to cook completely.
This is the quick and easy way to prepare this meal, not the tastiest just the quick and easy. Chop up your onions, broccoli, mix in the cabbage, add about 1/2 a cup of the beans, and add a tablespoon of the Thai Satay Peanut Sauce and add about 1/2 cup of water and heat on medium in the pan. Cover the pan for a few minutes to allow the steam from the added water to steam the broccoli, then remove the cover and the water will slowly boil out leaving you with a decent thickness sauce.
I'm not going to tell you how to boil rice, read the directions, its not too hard just make sure not to overcook it, fool proof!
Take your shredded chicken and mix it together with the vegetables and beans, mix in the cooked rice and add more peanut sauce or curry sauce, just make sure it has coconut oil for the base ingredient! Here's what dinner looked like for me without the added eggs.
Monday, May 16, 2011
Bulking For Beginners
HOW DID I DO THIS WITHOUT DRUGS IN 9 MONTHS?
AND THEN GO FROM THIS... TO THIS.... IN another 9 months?!
So you have been a skinny guy your whole life and you keep telling yourself I eat so much and never gain weight!
WRONG! If you ate so much you would be BIG! Skinny people think they eat alot but in reality they don't eat much more than the average Joe who is their size. So I want to take you down through a list of things that will help you gain weight and most of all MUSCLE! In order to gain muscle and weight you need one thing CALORIES! How do you get extra calories without getting fat? YOU DON"T :) If you want to get strong and muscular fat, you must gain a little fat in the process of gaining muscle! So how should you organize this? Well lets break it down for you!
Lets take a typical skinny guy's diet ( if there is such a thing ), 3 huge bowls of sugary cereal, lunch might be a footlong sub and cookies, then for dinner perhaps something super carby and fatty like Chicken Alfredo. Ok, after stuffing your face with ALL ( sarcasm ) this food you just can't gain weight right! You might workout a few days a week perhaps or go running, most skinny guys also have one thing in common, they LIVE skinny. No offense but think about it, when was the last time you saw an overweight person getting less than 5-6 hours of sleep and waking up with tons of energy and running around like a chicken with its head cut off. One common quality is tons of frantic energy, calorie burning energy that just doesn't stop all day!
So you think your eating alot but your NOT! Your running around all day and working out 3 days per week eating on average about 2000 calories. So yes, your SKINNY.
Now. Lets start with the basics, you cannot create muscle without an abundance or calories. Just like building anything... you need more to create more. Ever heard the saying " you can't get something out of nothing " its true.
IF YOU WANT TO BE 200LBS YOU MUST EAT LIKE A 200 POUNDER!
Next on the list is weight training! If you want to be a 200 pounder you must lift like a 200 pounder! You must get STRONGER to get BIGGER!!!
Drive these two principles into your head! 1) TO GET BIGGER I MUST EAT BIGGER 2) TO GET BIGGER I MUST LIFT BIGGER
You think this guy eats alot and lifts heavy?
How do I get stronger?
WORKOUTS
Here is one of my example workouts to increase strength!
Workout 3 days per week, 3 Full Body Workouts!
WEEK 1
A Monday - Squats, Bench Press, Overhead Military Press
B Wednesday - Dead-lift, Bent Rows, Pull Ups
A Friday - Squats, Bench Press, Overhead Military Press
WEEK 2
B Monday - Dead-lift, Bent Rows, Pull Ups
A Wednesday - Squats, Bench Press, Overhead Military Press
B Friday - Dead-lift, Bent Rows, Pull Ups
Perform these exercises in a 5 sets of 5 rep fashion. You want to start with lifting a weight that you can move throughout the sets without failure so that you have room to progress the following weeks.
I want you to focus on getting stronger! So every time you approach a workout you are adding a 2.5 pound weight to each exercise. This will allow you to progressively ad strength while gaining weight and over time add muscle mass! THIS IS HOW YOU WILL BECOME BIGGER AND STRONGER!
At some point you will not get any stronger, this is when you need to eat more and exchange your lifts for comparable compound lifts.
DIET
You need to cram your face with animals and healthy fats if you want to get big. Sometime I eat a bag of chicken a day, half a container of natural peanut butter, half a dozen eggs, rice, greens and fruit all in a day. You need to eat like a 200 pounder if you want to be one!
I'm not going to go into an in depth discussion on diet at this point but I will list food groups for you to make your choices.
Lean Proteins
- Fish
- Chicken
- Eggs
Healthy Fats
- Olive Oil, Coconut Oil
- Avocado
- Peanuts
- Sunflower Seeds
Slow Burning Carbohydrates
- Old Fashioned Oats
- Brown Rice
- Black Beans
- Cherries, Grapefruit
- Sweet Potato
I'm being very general but you get the idea! Eat whole foods from the earth and eat alot of them! If your having problems keeping your calories up then be sure to add more fat into your diet along with meeting your 1.5 grams of protein per pound of "wanted" bodyweight! Yes, you want to be 200 pounds you need to eat 350 grams of protein spread throughout about 5-7 meals per day. Its not hard to reach if you get some tasty protein powder.
KEY
Make sure you are gaining at least half a pound per week and gaining strength, if you want to get as big as you can as fast as you can then you can gain up to 1.5 pounds per week but just remember you will be burning all of this fat off when you get to your desired body weight so don't over do it!
For ONE on ONE personal coaching programs visit my SITE!
AND THEN GO FROM THIS... TO THIS.... IN another 9 months?!
So you have been a skinny guy your whole life and you keep telling yourself I eat so much and never gain weight!
WRONG! If you ate so much you would be BIG! Skinny people think they eat alot but in reality they don't eat much more than the average Joe who is their size. So I want to take you down through a list of things that will help you gain weight and most of all MUSCLE! In order to gain muscle and weight you need one thing CALORIES! How do you get extra calories without getting fat? YOU DON"T :) If you want to get strong and muscular fat, you must gain a little fat in the process of gaining muscle! So how should you organize this? Well lets break it down for you!
Lets take a typical skinny guy's diet ( if there is such a thing ), 3 huge bowls of sugary cereal, lunch might be a footlong sub and cookies, then for dinner perhaps something super carby and fatty like Chicken Alfredo. Ok, after stuffing your face with ALL ( sarcasm ) this food you just can't gain weight right! You might workout a few days a week perhaps or go running, most skinny guys also have one thing in common, they LIVE skinny. No offense but think about it, when was the last time you saw an overweight person getting less than 5-6 hours of sleep and waking up with tons of energy and running around like a chicken with its head cut off. One common quality is tons of frantic energy, calorie burning energy that just doesn't stop all day!
So you think your eating alot but your NOT! Your running around all day and working out 3 days per week eating on average about 2000 calories. So yes, your SKINNY.
Now. Lets start with the basics, you cannot create muscle without an abundance or calories. Just like building anything... you need more to create more. Ever heard the saying " you can't get something out of nothing " its true.
IF YOU WANT TO BE 200LBS YOU MUST EAT LIKE A 200 POUNDER!
Next on the list is weight training! If you want to be a 200 pounder you must lift like a 200 pounder! You must get STRONGER to get BIGGER!!!
Drive these two principles into your head! 1) TO GET BIGGER I MUST EAT BIGGER 2) TO GET BIGGER I MUST LIFT BIGGER
You think this guy eats alot and lifts heavy?
How do I get stronger?
WORKOUTS
Here is one of my example workouts to increase strength!
Workout 3 days per week, 3 Full Body Workouts!
WEEK 1
A Monday - Squats, Bench Press, Overhead Military Press
B Wednesday - Dead-lift, Bent Rows, Pull Ups
A Friday - Squats, Bench Press, Overhead Military Press
WEEK 2
B Monday - Dead-lift, Bent Rows, Pull Ups
A Wednesday - Squats, Bench Press, Overhead Military Press
B Friday - Dead-lift, Bent Rows, Pull Ups
Perform these exercises in a 5 sets of 5 rep fashion. You want to start with lifting a weight that you can move throughout the sets without failure so that you have room to progress the following weeks.
I want you to focus on getting stronger! So every time you approach a workout you are adding a 2.5 pound weight to each exercise. This will allow you to progressively ad strength while gaining weight and over time add muscle mass! THIS IS HOW YOU WILL BECOME BIGGER AND STRONGER!
At some point you will not get any stronger, this is when you need to eat more and exchange your lifts for comparable compound lifts.
DIET
You need to cram your face with animals and healthy fats if you want to get big. Sometime I eat a bag of chicken a day, half a container of natural peanut butter, half a dozen eggs, rice, greens and fruit all in a day. You need to eat like a 200 pounder if you want to be one!
I'm not going to go into an in depth discussion on diet at this point but I will list food groups for you to make your choices.
Lean Proteins
- Fish
- Chicken
- Eggs
Healthy Fats
- Olive Oil, Coconut Oil
- Avocado
- Peanuts
- Sunflower Seeds
Slow Burning Carbohydrates
- Old Fashioned Oats
- Brown Rice
- Black Beans
- Cherries, Grapefruit
- Sweet Potato
I'm being very general but you get the idea! Eat whole foods from the earth and eat alot of them! If your having problems keeping your calories up then be sure to add more fat into your diet along with meeting your 1.5 grams of protein per pound of "wanted" bodyweight! Yes, you want to be 200 pounds you need to eat 350 grams of protein spread throughout about 5-7 meals per day. Its not hard to reach if you get some tasty protein powder.
KEY
Make sure you are gaining at least half a pound per week and gaining strength, if you want to get as big as you can as fast as you can then you can gain up to 1.5 pounds per week but just remember you will be burning all of this fat off when you get to your desired body weight so don't over do it!
For ONE on ONE personal coaching programs visit my SITE!
Saturday, May 14, 2011
I'm going to start blogging more!!!
I'm going to start blogging more! What are some of the topics that you would like discussed? Here are a few I have gathered from my facebook http://www.facebook.com/jaketiesler.
- How to Bulk Without Gaining Too Much Fat
- How to Eat Clean and Maintain Your Calories
- How to Prepare Tasty Clean Dishes
- How Much Cardio?
- How Many Days Per Week Should I Lift
Thursday, May 12, 2011
NO MORE CARDIO!!!! 6 PACK ABS NO CARDIO
Want to know how I got this shredded without doing cardio? Any guesses? Stay tuned.... I didn't do any cardio!!!
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