In case anyone is wondering... my memory is really good. Like really, REALLY good.

Peet's espresso, possibly some of the strongest coffee you can buy.

So it was back in late 2011(damn I feel old saying that). And my workout partner at the time had invited me to work a security job with him at a club one night. We were both avid coffee drinkers, so on the way to the job he took us to Peet's. Now somehow I had never even been to Peet's before, only starbucks. So we go in and I asked him what I should get. He recommended I get 4 shots of espresso over ice. I had never had espresso before so I asked him what was the difference between that and regular coffee. He turned to me and replied," It's different.." "Different?!' I thought to myself, 'well shiieet, let me get some of that!"

So I get this espresso and we head to the club. I had only taken a few sips of this stuff before I realized I was literally fucking wired. Yeah this is some strong shit and I had only drank 1/4 of the small amount that I bought. So, long story short we get to the club, finished the job around 2:30am and I go home and couldnt sleep to 8:30am. I didnt even finish the rest of the drink.

So there you go, if you want some strong ass shit try peets espresso. It makes black coffee look weak as fuck. And I recommend you get it on ice because hot expresso plain tastes horrible. Also, dont go to starbucks for this drink, their expresso is shit compared to peets.

AJ wins

Ruiz! This is not the news I wanted to hear when I got home from work, motherfucker. And I just lost 20bucks because of you.

Anthony Joshua vs. Andy Ruiz Jr. Rematch(tomorrow)

Tomorrow will be the highly anticipated rematch between Anthony Joshua vs. Andy Ruiz Jr. Where Andy Ruiz Jr. will be defending his 3 heavyweight belts(WBA, IBF, and WBO) for the heavyweight title in Saudi Arabia.

After their last fight I am expecting both to be extremely determined to win, however I believe Ruiz has much more determination in this fight. I'm going for Ruiz to win this one. Although I am sure AJ is in much better shape than in their last fight. May the best man win fellas. 

Be the best YOU can be. That's one of the most important things.

Why Drinking Black Coffee Reduces The Risk of Type 2 Diabetes

Black coffee will help reduce the risk of type 2 diabetes because it increases insulin sensitivity. Therefore by drinking coffee any carbohydrates that you ingest around the time will be more effectively absorbed. This helps with the prevention of type 2 diabetes because your blood sugar will not rise too high or to dangerous levels. Type 2 diabetes develops as a result of the body not producing enough insulin to combat frequently high blood sugar, which usually is the result of the person's high sugar and/or high carbohydrate intake. Because black coffee helps keep the blood sugar low and helps burn fat and expend more energy(therefore more calories) the risk of developing type 2 diabetes(insulin resistence) is severely lowered.

The Health Benefits of Coffee

This post is long overdue. People who know me know that I am an avid coffee drinker. And I'm talking about black coffee here, we dont do that pussy shit here on this blog adding cream and sugar ok. My clients would sometimes ask me, " is it ok if I add cream and sugar to my coffee?" NO! It's not fucking ok! Do you Want to gain more body fat? Didnt fucking think so! So drink that shit black motherfucker!! You can add some milk to it if you want, But that is fucking it!!!!

I train you guys to be Savages, not fucking weak ass pussies. So get used to the taste of that shit.

Anyways, here are some of the reasons why I am a huge advocate of people drinking BLACK coffee: 

1. Increase in energy, coffee contains the stimulant caffeine which helps increase energy and burn fat. This can drastically help improve your training intensity and overall productivity throughout the day, especially at times when you lack energy and motivation.

2. BLACK coffee contains basically zero calories, which means you can pretty much drink it all day and you dont risk gaining body fat. Aside from water, green tea, and a few other teas, you can't really say that about any other beverages, especially ones that contain sugar.

3. Coffee consumption decreases your risk of type 2 diabetes by as high as 67%.

4. Studies have shown that coffee drinkers have up to a 65% decreased risk of developing Parkinson's Disease.

5. Coffee helps protect against cirrhosis of the liver. So all you alcoholics out there, you might want to buy a cup of coffee tomorrow.

6. Coffee helps decrease your risk of cancer, especially liver and colon cancer.

Sources:

https://www.healthline.com/nutrition/top-13-evidence-based-health-benefits-of-coffee#section1

https://www.health.harvard.edu/blog/the-latest-scoop-on-the-health-benefits-of-coffee-2017092512429

How I was introduced to boxing

Most of you don't know about this but when I was 22 years old I was baptized by my boxing coach, Tongan professional boxer, Tony Fulilangi(professional boxing record: 36-4-2, and also taking Tongan boxer Pea Wolfgram to win a silver medal in the 1996 Olympics) at a Mormon church. That's right, I'm a Mormon motherfuckers! Haha jk Im actually an agnostic, but somewhere on paper it says I'm a mormon lol . I did it as sort of a thank you to him for training me, because god was very important to him. So there it is, I wanted to share this strange story with you, because if I had never met this man I never would have gotten into boxing. Here's the link to his last professional fight against George Foreman https://www.dailymotion.com/video/x3453kk

204.0lbs today.

I totally forgot about this guy, he's not as well known as other professional boxers but he is really impressive to me. Check out the link to the video.

https://youtu.be/14HDpEeu_EE

You know..

Sometimes people ask me, "Do you workout?"   " Do you have like a routine?"...

Here's my answer. I'm going to spell it out for you: What the FUCK, do YOU think?

Weights dont hit back

Not that you hit them in the first place, but just saying. A dumbell never jumped off the rack and hit me in the eye and a barbell never flew off the floor and punched me in the chin. 

204.3lbs today.

Dont just work hard, work fucking correctly.

If you dont know what correctly means, do some fucking reading. 

Never heard of this guy before, but this is a real shredded motherfucker right here.

"Floyd Mayweather's only signed MMA fighter Makhmud Muradov has inked a deal with the UFC, and the first-ever Uzbek UFC fighter will make his Octagon debut in two weeks."

You can't expect to stop making tons of mistakes in the future if you can't even admit the mistakes you've made in the past.

The Universe is an incredible thing, what you put into it you get back.

Should you bulk or should you cut? One of the most confusing questions in the last 10 years.

So people, i have observed that this is something that confuses alot of people(mostly guys). And trust me i was confused about this alot too especially when i was in highschool and was still sort of new to lifting and bodybuilding. I mean i was off to a good start, but still didnt know as much as i thought i did. So, this is very important! The time we are in now, is what i consider the New Age of bodybuilding, we have so much information available on youtube, articles, books, people we know at the gym, its truly incredible. I compare it to back when i was 18 and just got out of highschool in 2008 and i still couldnt find nearly as much good information online as there is available now, im serious it kind of blows my mind when i watch some of these videos online and these people lay out the steps in the easiest way possible lol, im like wtf no one told me this when i was 13 or even 20. I literally had to learn most of this stuff through trial and error, i mean i did have some mentors but even they didnt know what the FUCK they were doing! I mean, they got results but it took them like 20 years naturally, or they eventually just juiced the fuck up after like 3 years of training and finally got results, Lol. Im serious, thats how bad it was back then. Even Arnold and the guys back in the day didnt know exactly what the fuck they were doing(and im not the only experienced person to say this). Honestly, like i said in previous posts, Arnolds training books mislead the fuck out of me. Sorry Arnold, love you dude, but this is the New Age of Bodybuilding. Pharmaceutical grade steroids aren't sold over the counter at the drug store anymore like when you had it back in the day. These days theres research that provides us with information on how to get results with out the drugs.

Anyways, back to the bulk or cut question. Guys, we dont do the bulk or cut thing anymore. If you have alot of excess bodyfat you have no business "bulking," thats just going to add more bodyfat. If you have alot of excess bodyfat and you have zero definition, you need to focus on losing bodyfat while maintaining the muscle you have, what ever amount you may have, trust me if you lose the fat youre going to look better.

Now the only only time you start to do this "bulk" shit, is if you have your bodyfat under control. MEANING, you either have lower bodyfat and can see ATLEAST some ab definition(top 2 abs ok, but preferably 4 and a smallish waistline for your build). Ok, in this case you can start eating a little more, more cheat meals, and just eating or drinking what you enjoy. But in this case you are on a MISSION to USE these extra calories to build muscle. You HAVE to be lifting heavier and progressing in stregnth. You CANNOT miss workouts. And ALSO, if you begin to put on too much extra fat in say a 2 week time span at anytime after this mass gain phase you NEED to cut back!! That means you are fucking overdoing it!! Ok? This is where you are just being counter productive. And i dont tolerate that fucking bullshit unless you look better than me, alright.

Ok, so there you go fellas. What i want you guys to do is work towards a leaner muscular BASE! This is best because from there you can go either more muscular(bigger) or you can get ever more lean and achieve a very, very lean look and STILL maintain it(very important)!!! 

So to simplify it even more!(applies to overweight people, skinny people, men, women, and people trying to gain muscle AND lose fat!!!)! :

1. Keep your lifts(strength) UP!

2. Keep your bodyfat DOWN!

3. Eat healthier!

4. Stay consistent always! You are building a better body that you want to last the rest of your life right? Yes? Well, you need to treat this workout and diet stuff like its the same thing as brushing your teeth and wiping your ass everday. Theres no way around it, so get used to it, and start enjoying the way your body looks so you can live your fucking life looking the way you always wanted to look.

5. Continue to learn and do your own research. Guys nothing has made things easier with this bodybuilding stuff than actually taking the time to learn how the body works, ESPECIALLY how the organs work. Once you learn this stuff you literally will never need to ask anyone a fitness question again, you will already know how your own body's metabolism works and what you need to do to lose a pound of fat or gain a pound of muscle. How cool is that? It can be learned guys and all the information is out there in your fucking face if you just take the time to learn it.

How you get stuck.

So today, we talking about why youre stuck in the same spot youve been in for years. Youre not making any progress, you thought you would have by now but, youre just not. Ok, heres the problem. Now i see this with people who have good genetics, they always looked pretty good, even at their worst they better than average, however they not progressing at all.

Heres the problem, they believe they have already done everything they can, but they actually havent. The main problem is that they refuse to admit that they dont know everything. What they need to do is learn more. On their own time they need to do their OWN research. Guys an important thing that has helped me the most in my bodybuilding journey and in life is that, I am always a student. It doesnt matter how good you are at something, there is still more to learn. Like i said in past posts, no one knows everything.

RIP Franco Columbu (1941-2019)

Just heard the news. Forever, a true OG in bodybuilding history.

What makes a good client?

So this morning I watched a youtube video that I thought brought up a very good topic. Dave Palumbo posted it on his channel, so I have to give him credit for this first. If you dont know who that is you might want to look him up. He specializes in more of the professional "unnatural" bodybuilding(not to put that down) and bodybuilding scene and he is absolutely a true guru in bodybuilding. Ive personally learned so much from this guy, especially bodybuilding science.

So anyways back to the topic. What makes a GOOD client? And you may be thinking, " Brandon doesnt know anything about being a client..." Well, you'd actually be wrong about that, because ive actually had a bodybuilding trainer and a boxing coach. Both who were high level experts, im not going to mention names right now, maybe we will get into that later, but im making a point here.

So im going to list points here(and btw some of these points were the same as in the video i mentioned because i agreed with them)

1. A good client listens to what their trainer says and follows instructions.

2. A good client asks questions.

3. A good client tells their trainer the truth about whether or not they have been following the trainers instructions when the trainer is not with them. This is one of the most important points, not just for the trainer but ALSO the client.

4. A good client will not try to control the workouts or tell the trainer that they know a better way to do things as far as the training and diet go. If they know of a better way to do things then the client should not have hired that trainer. Now, I will say theres a few exceptions to this, especially if you were getting training for an actual sport, not bodybuilding. Like for example boxing, or mma, or basketball, or baseball. Your boxing trainer may have been a great fighter and have a good record, but that doesnt mean he knows everything about nutrition... Get what im saying? So theres some exceptions here, but for now im talking about just clients who hire a basic fitness trainer or a trainer who is a bodybuilder person. Obviously the average person usually wants to just look better and be healthier. Not so much aquire a skill.

5. A good client should know if their trainer has credibility and good experience in what the trainer is training them in. Guys this one is up to you, use your brain before you select a trainer. Does the trainer look good? Have his clients gotten good results?(look at the girl or guys fucking clients! Watch them for a few weeks, months! Did those people get results?) dont be fooled by the fake fitness experts, the con artists, the FILTH!!!

Guys Im here to tell you the truth about this shit. Im not here to sweet talk your ass so you believe everything i say and pay me for training. And honestly, i dont give a fuck if you dont want me as your trainer. You do what ever the fuck you wanna do. Im just giving you the real science and information that will allow you to get you results in the most effective manner. And one reason why i like posting on my blog is so people can read it and learn(if they want) and i dont have to hear all the bitching and complaining from those pain in the ass motherfuckers. They be like," ahh i cant, thats too hard!" No its not hard, youre MAKING it fucking hard because you keep saying its hard! Quit being a little fucking crying pussy and just do what you need to do to get the results YOU want.

You will never see past anything if you keep looking in the same spot.

Follow the FACTS, don't follow the followers.

Clearing up some terminology confusion.

Guys I want to clear this up. Some people classify me as a bodybuilder, other people(who are actual bodybuilders) classify me as probably just some guy who works out, or maybe a "physique guy", or some athletic guy, i dont know. If you want me to name actual bodybuilders, arnold for numero uno is a bodybuilder. Ronnie Coleman is a bodybuilder, ok. And yeah sure, these fake natural, oh sorry, i meant "natural bodybuilders" you might have heard of or seen are bodybuilders. 

So, i just dont want to annoy anyone with this. I dont actually classify myself as a bodybuilder. I dont tell people im a bodybuilder. What i do is follow bodybuilding principles, bodybuilding IS my background. It is what i know most about, period. Would i have considered myself a bodybuilder in the past, yes. But thats not my "title" now. I study bodybuilding, i use bodybuilding principles, and the way i eat is like a bodybuilder as far as the rules go. 

Any client ive trained in the past has been taught bodybuilding principles by me, that is how to get the fastest results as far as how the body looks.

So there you go. Technically anyone who builds their body is a bodybuilder guys, im being fucking serious. Even the girl at the gym who just wants bigger thighs or a bigger ass. Shes going to be doing exercises that build the muscle in that area, therefore building the body. 

Hope that clears that up. All you bodybuilders who live that life please dont get mad at me. Last thing i need is 20 bodybuilders showing up at my door threatening to beat me up because of my posts. Because overly muscular men who cant fight, scare the living shit out of me. They are quite terrifying lol. Im shaking right now.

Ok thats all, goodnight motherfuckers.

How to IDENTIFY the problem with your training and diet.

Now guys, this is the MOST important thing i am teaching you people on this blog. Im not just naming the pieces of the puzzle and explaining what they are. The most important thing! im trying to teach you is HOW to MOST effectively put these puzzle pieces together! Yes, it has to be done a certain way, yes it has to be done in atleast CLOSE to the way i explain it on here. This is not me trying to boss you around, its the science, its the way it works. Like it, hate it, or find a better way to do it.

I get the feeling some of you dont understand this. 90% of the people i have worked with get this, but there are some straglers.

So, first off let me list some of the common problems that hold people back from getting the progress they want:

1. Not sticking to their new healthy eating.

2. Not sticking to their new workout program.

3. Believing they already tried everything that should get them results but didn't work.

4. Believing they should be getting the same results as people who are more knowledgeable about bodybuilding and have been training for many years or people(who they dont realize) are taking steroids.

5. Not realizing that even though they started a new workout program, diet, or both, that they still have to stick with it more than 2 weeks to get results.

6. Not realizing that they are capable of learning more about training, diet, and their OWN body and that this will help them dramatically increase their own progress.

7. Not realizing that bodybuilding and fitness should now become part of their new lifestyle if they want to improve their body and health. People, you brush your teeth and wipe your ass everyday after you take a shit( i mean, hopefully you do..) thats part of your LIFESTYLE incase you didnt fucking realize that. So, if you want a better body and change they way you look, this stuff has to be part of your life too, get it? Its your new routine, and you WILL get used to it!

So i think i touched on enough for this post. I could go on further but i gotta make this simple and to the point, otherwise i aggravated. Learn from this, and dont fucking piss me off.

One of the best physiques Ive ever seen. Adam Charlton.

 A great inspiration, but Definitely not natural. I even asked him online one time if he was natural when I was unaware as fuck, and he just made a joke about it and laughed at me like I was retarded.

Always remember.

I'm not you, and you're not me.

Throughout my life many people have told me that I think too much, but to me it's not that I think too much, it's that they are the ones who think too little.

There are no natural limitations for strength.

So guys, ive already discussed some of the limitations for true natural bodybuilding, as far as what you can look like without using drugs. However, there are no limits as far as how strong someone can get naturally(realistically speaking). Powerlifting is not the same as bodybuilding, the goals are totally different. Powerlifting has nothing to do with how you look, it just matters how much you can lift on certain exercises.

Some people are just naturally strong on certain movements like squat, deadlift, bench, etc. Genetics does play a factor because someone can just naturally have stronger tendons, better bone structure, especially when it comes to arm and leg length, they can just have the ideal limb legnth to give them the better leverage on a lift.

The use of hormones certainly can and usually will(depending on what youre taking) increase your strength. However, im sure we've all seen that huge bodybuilder guy in the gym who barely uses more weight than the average gym guy and hes fucking huge. And then weve also seen that guy whos like fairly muscular but not big, and hes benching almost double his bodyweight for reps. Sometimes its a trip, but thats just how it is with STRENGTH.

Also, youre overall focus on a certain lift will help you increase the weight you can use, so its not ALL genetics, im just saying genetics is part of it. If your main focus is to increase your benchpress and you keep working on it for a while, you most likely will increase the amount of weight you can bench. And you wouldnt necessarily have to get bigger. I mean dont think im going against what i said in past posts. Strength increase will lead to muscle growth in that area. A bigger muscle is a stronger muscle. That is why bodybuilders do try to increase their strength on exercises in general, even if they arent necessarily strong for their size. Hey whatever they did worked for them, you gotta remember that too.

My experience with Pilates and the Pilates Reformer.

So, a few years ago a new Club Pilates opened up near where I was living. They were having a grand opening that day and being somewhat of a fitness person and all, I decided to step in. I had never done Pilates before, nor had I ever planned on trying it. Im sure youve seen in on tv or in a movie, where theres a bunch of rich housewives doing a pilates workout while they contemplate what to do with the rest of their husbands money. That was the sterotype that came to my mind as I walked in the door. And I pretty much assumed I was going to get fed a load of Bullshit about this type of workout as soon as one of the employees approached me and started talking. However, little did I know that I was soon to find out that this pilates reformer workout was great and that there was an incredible(unknown to me) history of how this machine(the Pilates reformer) and workout was created.

Sometime before 1923, The pilates reformer was created by Joseph Pilates, an expert skier, diver, and professional boxer, " A German-born emigré to Britain and then America, he devised the Pilates method as a new approach to exercise and body-conditioning in the early decades of the last century. His method included the use of equipment referred to by him as:apparatus. Perhaps the best known piece of equipment, is the Pilates reformer, which is in use in the Pilates Central studio today."(1)

During world war 1, Joseph Pilates realized he could use his pilates methods to help stregnthen the muscles and bodies of bed ridden hospital patients by attaching cables and bands to their beds. This allowed these patients to build strength and muscle without EVER getting out of bed. This is how the pilates reformer came to be born! So hopefully the picture of the reformer i posted shows up, but incase it doesnt, the reformer is that strange looking wooden table thing, with two cables you attach to the arms.(youve probably seen it on tv)

Anyways, that is the brief history of how Pilates was developed. Pretty surprising, right. Now, back to my experience with it. So, that day when i walked in the studio i wasn't trying to hear a bunch of hyped up bullshit. Some of the trainers ive worked with know what im talking about, or should i say, who im talking about. So, i they gave me a free session pass for the next day. I thought," ok great, lets see what this lame ass shit is about." 

Well, like i said i was totally wrong about this pilates stuff. The next day i ate my preworkout meal(about 35g protein, and 50g carbs) an hour before the workout and then at 11:30am i showed up. I was asigned to my own reformer. There were about 10 other people in the class. The instructor was a pretty attractive, fit and fairly muscular woman. Which made me feel reassured that this wasnt some bullshit hype workout. I mean like i mention in my old posts, most trainers never made physical progress in their lives. And especially with the women trainers, there tends to be a trend where they are skinny and have never built muscle or lost fat in their lives, they get a super easy cerfitication, and whala! They the newest expert trainer at your nearest gym! Lol.

Anyways, i start this reformer workout. And let me just tell you its harder than you think. Its like a mixture of calisthenics, balance, and flexibility, while using your own bodyweight. This shit had me sweating 20 minutes in and the whole workout was an hour. It was challenging for someone of my fitness level and if youve never done it before it will be a good challenge for you aswell. It also made me aware of weak muscular areas in my body which i thought were strong from doing heavy compound movements.

I would recommend the pilates reformer workout to the average person, or an intermediate to advanced bodybuilder or physique guy who is looking to achieve a physique that is muscular but athletic. Also i believe this type of workout would benefit a athlete of any sport, football, basketball, mma, or track and field. This workout will make you aware of muscular weaknesses you were not aware of and will also add something very new to your training regimine.

1. https://www.pilatescentral.co.uk/history-origins-pilates/

The more.

The more you are right about things= the more you are right about things.

The more you are wrong about things= the more you are wrong about things.

Which would you rather be?

How do bodybuilders and fitness models achieve the "thin skin" look?

So people first off, competitive bodybuilders, fitness models, and most IG models ALL take hormone. If they say they natural, most likely lying or they take it before in the past atleast. If you think these guys are natural, especially on magazine cover, you out of your fucking mind. Even the women, less so than the men but they still take hormone.

Now today i touch on how these people achieve that "thin skin" zero fat look on the abs. People in the picture i just posted this perfect example. This fella a hormonized fella, no doubt, he like to use test and tren ace. His bodyfat already very low, but he also use somtin extra. What is that? This fella also use a diuretic. Lasix(furosemide) is a popular one that bodybuild and fitness model use, most likely this fella using it for this ad. Diuretics are drugs that are typically used to decrease fluid build up in the body, such as edema. However they are also used by athletes to drop weight in a short period of time. Also the are used by bodybuilders and fitness models to decrease the amount of water held under the skin, which will bring out muscle definition and will give the body a much tighter look. Look at this guys skin, is thinner than fucking seran wrap.

Ok hope this answer some question people. Do not believe for a second these people are drug free because they not. Trus me i believe these people natural when i was younger lol, but they not. Dont be fooled or discouraged by them, and stay consistent with your diet and training.

Well, I was wrong guys.

PACQUIAO emerges victorius against Thurman! I'm very impressed by his incredible speed and performance at the age of 40(almost 41). He is a fucking beast.

Why we need to stop gaining fat cells.

So people, today i talk about FAT cells(adipocytes). Yes, the fat on our bodies that covers up the lean mass(muscle and bone). Now, we ALL have fat cells, even people who are ripped with 6pack abs. Fat cells store our bodyfat. The bigger they get, the more noticeable bodyfat we can see on our bodies. Now people, this is why i preach good eating habits on this blog, because i want you guys to LOSE fat, not gain it. 

Now, guys some things you need to know about fat cells. We are born with a certain amount of them, as we grow older, these cells can stay the same or get bigger, or you can even grow more of them if you keep getting fatter and fatter!

Fat cells can only get smaller, which means you will get leaner, but the fat cells you have will NEVER go away. The only ways that have been proven to lessen the fat cells on your body are 1. Liposuction and 2. The use of growth hormone, which will actually eliminate the cell. However, after liposuction most people grow back the same amount of fat cells. And also if you use growth hormone and stop taking it, you will most likely gain back the fat cells you lost. So dont do either of those 2 things if you want to lose fat permanently.

Mainly what you want to do to lose fat is eat healthier and workout, and slowly shrink the SIZE of the fat cells you already have, "aka" lose bodyfat. TRY to avoid gaining MORE bodyfat! Very important. Dont do it.

Personally, i have definitely GAINED a good amount of actual fat cells on my body throughout my entire bodybuilding journey. Is that good? No! Its not fucking good! Avoid it, avoid it, and AVOID IT! Eat the god damn chicken! Do NOT eat taco bell 3 times a week, and please do not add mayo to the sandwhich, bro common now.

Now, the more actual fat cells you gain will make it harder to lose fat in the areas they are stored. For myself its the lower abs and lower back. Trust me, its hard to get that shit lean again. To many fucking fat cells from the last few years! But atleast i knew what the fuck i was doing. Now i lost most of it. But compare to when i was 18 years old lean as fuck, i'm a fat bastard. Get what im saying?

Dont gain more fucking fat cells if your goal is to lose fat, its just worsening the situation. Better just start eating better now.

Thurman! Gonna take this one!

Lets see if i'm right or wrong.

What happens if you decrease the amount of protein you eat?

So people, whether your goal is fatloss or to build muscle please DO NOT decrease your protein intake! Now i touch on this topic because lately i have been eating much less than usual, by choice. Why? Well honestly im just tired off eating protein(tuna, chicken, beef.) every 2 hours for years at a time, it sucks, its work, its planning, its money, its cooking or buying it from the store, and sometimes its just forcing myself to eat when im not even hungry. But heres why i urge you to not to do this. Protein is the building block of muscle tissue. If you eat less protein, your muscle mass WILL drop. Your strength will also decrease. Your fatloss will also decrease, because you are not feeding muscle cells which are the cells that actually Burn calories. Fat cells DO NOT burn calories, muscle cells do. You want to feed the muscle cells, which are made of protein. PROTEIN! Chicken, eggs, beef! 

Now, back to what I was explaining about myself, so ive been eating as low as 100g of protein some days. Thats pretty bad. Carbs about 150g-200g, and fats about 40g -60g. Ok, thats very low for someone like me. Dont do this. Im basically in starvation mode and my muscle is getting eatin up at this second, lets see how long i can last. I went to the gym on sunday and did chest and my stregnth was significantly weaker, which once again this WILL happen if you cut your protein intake.

So, what i reccomend for EVERYONE is 1g of protein per pound that you weigh. If you weigh 145lbs, you should try to eat 145g of protein per day. And split that up in 4meals, 5 meals if you have the time. Which for the 145lber would come out to 36.25g protein per meal if you do 4 meals.

So there you go, this is another piece of the puzzle. Please read all my posts and not just 1 or 2, or you will not get all of the information you need to make the progress you want.

How to construct an effective workout for a specific muscle group.

Ok guys, today I will explain how to build your own workout for a specific muscle group. And how to choose the correct exercises and put them in the CORRECT order, this is very important!

Today I am actually doing chest later so Im going to use that as an example. So let me just tell you what my chest workout is. Its nothing hardcore or anything, because ive really just been in maintenance mode for the last few months. However, for people who dont workout or people who arent sure if they have been working out correctly, this would be a perfect base for your new chest workout.

-Incline barbell bench 4 sets of 10reps(first set is a light warmup)

-Flat barbell bench 3 sets of 10 reps

-Pec fly machine 3 sets of 20 reps.

So there it is, yes, thats it people very fucking simple. Now, lets look at why I put and DO these exercises in this ORDER.

First off, i do incline first because upper chest is the main part or the chest men need to give the pecs a full look and also helps keep you from getting that saggy boob look. Guys you really dont want to do anything that will develop the lower chest. Thats why i havent done decline bench since i was lik 14. Flat bench alone will develop the lower chest, so leave the fucking decline out and just do incline first and then flat. However if youre at the gym and say the incline is taken but the flat bench is available, thats fine you can do flat bench first sometimes. But just try to understand what im saying right now, and that is you want and need to focus on upper chest first!!

If i had to choose between doing incline or flat bench the rest of my life i would choose incline, im completely serious. 

Now, you do flat bench after incline. Remember guys i want you to use the heaviest weight you can for those 10 reps. So basically you should almost not be able to do 10. If you get to 10 and you can do 2 more reps, then FUCKING DO IT! And then add some more fucking weight so you can only do 10! You get how it works?!!!

Lastly, pec flys. I do 3 sets of 20 reps. Breath in as you expand your arms and try to open up the rib cage. Pump as much blood into the muscle as you can and squeeze the pecs hard as you bring your arms in at the end of the movement.

How to perform a direct callout for a fight.

Now fellas, there seems to be a confusion how to perform the DIRECT callout for a physical fight. Guys, this isnt sneakdissin fighting. You already know who i am, and i already know who YOU are, lets get it over with. You come up to me when we are preferably ALONE, and you say straight up what your problem with me is, after that we handle the business, try it with me tomorrow, please. You know how to get in contact with me.

Do men and women need to train differently to reach their goals?

Guys, this topic has been driving me nuts for the last fucking decade, literally. Im a little pissed i even have to write this right now, but I know i have to explain it here otherwise i wont be helping. Ok, when it comes to bodybuilding and or fitness training, men and women's bodies work the same ok. Yes, there are some differences between the 2 gender's bodies, but training will be the SAME!! Same, same, SAME!!! 

Let me explain further. Ok of course the difference between men and women is women have a vagina, boobs, and men have a dick and balls.. Yeah i get that, but theyre both human you fucking idiots. That doesnt even matter when it comes to physical training, unless were talking about some sexual shit, but thats another topic. Anyways, heres the differences that actually makes SOME difference. Men produce more of the male hormone TESTOSTERONE which is the Male sex hormone and helps build muscle and lose bodyfat. Men also produce some ESTROGEN which is the female sex hormone.

Now, Females on the other hand produce more ESTROGEN and lower TESTOSTERONE. So you see the difference? Basically men and women HORMONE wise are like opposites. This is why men are usually in fact just naturally more muscular and stronger than women.

So, aside from those differences everything else in womens and mens bodies function the same way, all the other organs are the same, function the same. Metabolism... Same shit, same rules to follow for that. As far as exercises you do, same shit, same fucking rules, to follow for that.

Women should not train with light weight higher reps, it should be the same as what men do. They think lifting heavy with lower reps like 8-10 will make them big and muscular. Thats not whats going to happen, ladies if you can get big and muscular lifting heavy weight for 8-10 reps, you need to come to me and give me some tips or atleast tell me what im doing wrong.

Anyways, yes women dont realize that to reach the goals that they usually want, they actually have to add more muscle in the correct areas and lower overall bodyfat. Many of them think "oh i will just do a lot of cardio to slim down.." well all thats going to do is make you a smaller version of the way you look now, i promise you, and that ass is gonna disapear like some magic houdini shit. And trust me, if all you do is cardio and you do lose weight, you are going to gain back every fucking pound you lost, i say within 2-3months. Dont believe me? Lol, just try it.

So, what im saying here is women need to train with weights the same as the men do. This will build and maintain the muscle you have WHILE burning calories and therefore helping drop the unwanted BODYFAT that is built up on your stomach, ass, hips, and thighs. Doing this will give you a much leaner, tighter look. And on top of that, you wont LOSE the SHAPE of your body.

The tell tale shoulder-arm vein of the hormonized fella

Ok fellas, you see this picture i post right now. This tell tale sign of fella on hormone. You sign in right side of picture, the vein running from upper delt down the arm. This vein you get from hormone. No one is born with a vein that will develop like this natural. This fella been taking Test, and tren for a good while. Trenbolone Ace will bring out a vein that look like this. Also notice fullness of the muscle while lean, and thick skin. Very few natural may have a vein similar to this in shoulder only! Not a fckin thick vein dat run from upper deltoid all tha way down arm, lol. This Hormonized fella right here. If you look at other fitness models and bodybuilder you will notice a pattern, you will see many guy with a vein like this that look almost exactly the same as this guy. Why you think it look so extremely similar, hmm i wonder why..? And true natural can be veiny, they can have arm veins, sometimes a shoulder vein in delt, but not like this. Fellas, if any person in gym who look like this guy and tell you he natural, he full of shit. Do not believe his lies. Dis is the liar filth i talk about. Not saying the guy in pic claim natural, i dont know this fella. But im just saying if someone like this claim natural, he a natural liar. That is the lesson fellas.

The difference between weight training and cardio.

So I thought this would be a good one to touch on. Many people get confused about this. People who want to lose fat think, " oh, i should do mostly alot of running, treadmill, and stairs. Thats all i should have to do." Well thats wrong. That kind of training alone(without weight training combined) will make you drop bodyweight, however, its also eating up your muscle mass which you NEED to reach the goal, that you most likely want.

Do NOT do just cardio by itself, unless you want to be a scrawny ass runner person who cant lift shit, and still, well sort of looks like shit. Dont do that!!! 

Here's what you should do. Start a basic weightraining program, 3 days a week minimum should do the trick. And cardio 2 days a week, 30 min each cardio session. If you want to do it same day as your weight training session thats fine, BUT you should do it either in the morning when you wake up OR imediately after your weight training session. That is scientifically most effective for bodyfat loss.

Also, you can lose bodyfat with weight training alone. This can work for both fat people and the people who are only trying to lose a few percent bodyfat in every month. But, your diet has to be on point, strict, no cheat meals on the regular unless you need it. And if you stay consistent with that and weight train hard and progress in volume and strength, you will lose bodyfat. You will keep the muscle but still lose fat. Do you understand the difference between cardio alone vs. Weight training? Theres a difference. Take that into consideration.

"Its all just apples and oranges." - Ronnie Coleman

In case some of you can't understand this quote, apples an oranges arent the same thing, you fucking retards. and if you have to ask, " Does Brandon think im retarded or something?" Yes! That means you are retarded! Bro im so proud that you are now a certified retard!! You made it!!! Finally! After all these years! Just start educating yourself and youre gonna get up to normal intelligence one day, i promise you! Read my old posts, youre gonna make it buddy! You werent born with down sydrome, but you developed into it! Keep going!! There IS hope, at rock bottom lol.

Do not judge people by how they look.

Fellas, i want to stress this. Even though im person in fitness industry, the very, shallow part of industry of tha world im in. People is not how someone looks on outside, the most important part is whats inside, who they are. You dont judge a person on how good they look, how there face look. The real thing that matter is who that person is. Are most of my friends goodlooking? Sure. They fucking model motherfuckers. But i didnt just judge them on their look, these are people that are real. Some of my friends look like shit, sorry guys. But they still my friends. Why? Because i know them for who they are. They are great people, smart, one of a kind.

They show me how much they know, their success. Guys, i teach everyone on this blog, how to be tha best, how to look the best they can be. Trust me, it make me happy if tomorrow everyone looking sexy. I be like, " woah, wtf!" I gonna want to get tips from you lol.  But guys, just remember, even if you look good , do not jugde other people on how they look, if anything you should help them look better.

My own story how i go into bodybuilding.

So guys, this is very personal. This is how i got into bodybuild, what started me on this journey. When i was young kid growing up, i was very skinny. Off course i got picked on, like everyone lol.

My dad was bodybuilding since probably 12 or 13. Thas how he met my mom. My dad grew up very poor, his father got murdered when my dad only 10 year old during a robbery. My dad grew up in 70s and he mainly admire bruce lee an arnold, so my dad start training at that age. 

My dad became bodybuild and he met my mom around 80s. My mom use to live in long beach and used to train at venice golds lol back in 80s.

My mom always told me this story, she went to a restuarant in venice and arnold was sitting next to her eating a steak with a bunch of "Vitamins" next to his plate lol. My mom told me she was too nervous to talk to him lol.

So fastforward many year, my mom met my dad at a sunnyvale gym, back in late 80s!. I don know wat was around then. Someone please educate me... Lol. Abyways, years later they have me! Old BC! Lol. Serious guys, am getting tire of this bullshit you fellas put me through. Anyways, they have me born april 11th 1990 at 6am, lol. I hate the morning time btw, don fucking talk to me then!

So anyways, fast forward years an years. From the time i was 5-6yo my parents force me to do, swimming, soccer, all this bullshIT!!!! I hate, i Hate it!!!

Not till i get to be 12 year old, my parent start finally let me decide fitness wise wat i want to do. My dad wanted me to get into wrestling, so i did in 7th grade. I did ok, but i quit. 8th grade i did better honestly, but is what taught me to be athlete not just bodybuild.

After that, i really got into bodybuild. I wanted to be like arnold and how my parents raised me to be.  I started lifting weights at the ymca before i was 13 years old. When i turn 13 my dad got my membership at golds gym mountain view.

After one year of training i watch "pumping iron" for first time, my dad and aunts laughed when they heard. Guys, my parents literally raise me to be bodybuild. There was no option lol. My parents forced it on me since young kid lol. Eat chicken, rice, broccoli.

But, i will tell you, i was so inspired after watching arnold in pumping iron. I was only 13, about to start highschool lol. I started reading all the books i could get my hand on. And i'll tell you right now, my parents didnt teach me everything about bodybuild, the books did. It wasnt what my parents taught me, it was what i read and realized what was real. Its also experience that most of you dont have. You take juice right of the bat, hey more power to you (fakes). But to each his own. Some of us fake it, some people dont. It would be SO easy to be a fake. Its funny because i see them all the time. 

Anyways, guys thats how i get into bodybuild. I didnt fake it! I mean really? All these postings. It comes to a point where theres just to much evidence i worked at a gym once in my life lol. Hey atleast i still look good. Dear god you guys reading this right now like " oh, thats not him?!?!" Well guess wat it is me writing this, you dumbass" and btw, anyone who wants to call me out... Do IT!!! Bro, i wanted to beat your ass since last year! Any fucking gym, on the street. I dont care, i wanna fuck u up more than u wanna fuck me up. 

So let this be a lesson to you fellas

When you are WRONG about something...

Guys i think this is an important subject to touch on, not just for the sake of bodyduilding and fitness, but just for life in general. Guys, in life youre not going to always be right about everything. Its literally impossible. Sure, you might be a smart person and be right most of the time, but that doesnt mean you know everything, none of us do. That is why i feel it is very important that we admit our own mistakes to atleast ourselves, and realize that we were wrong when we are.

I know alot of you know i speak the truth in my posts on this blog. And I myself am not right all of the time, i make mistakes like everyone else. But i admit them.

Trust me, it can be hard. There have been times i thought one of my friends stole something from me. I thought to myself, " i know he did it!!!." And i even went up to them and accused them of it! However, there were times i turned out to be WRONG, i found whatever i thought they stole the next day. And guess how i felt... You think i felt good? No, i felt horrible. I even went to apologize to my friend, even if i didnt have to, and even if he didnt even know what it was about or forgot about it. That is the right thing to do people. Do not develop an ego that tells you that your mistakes are not your fault, that is very bad. Youre just leading yourself towards failure and you wont learn the important things you need to move forwards in life.

How to spot FAKE natural who come off steroid cycle!

Oh fellaas this should be oldie but it is goodie, lol. Fellas, the fake natural come off cycle and suddenly he hide away, lol. He looked good few days ago, veins, eternal pump! Lol. Wearing short sleeve and showing off arm, lol! Guys i die, dying for 80 time now, lol! Why he hiding now? Why did he get smaller so fast? Lol. Guys, oh my god old bc cracking up! Lol. Fellas look around, the lying hormonized fellas in plain view, lol. The guy who always in shape, but how come he look like he lose 20 lbs in 3 day? Doesnt make sense. Is ok guys.... He bounce back in 3 weeks! LOL!!! OMG GUYS YOU KILLING ME! LOL! Oh my god lol!!! 

Ok fellas, if you wanna learn dark secrets of bodybuild, listen. This LIAR FILTH all around!!! Hormonized fake!!! I cannot stress this enougt!!
You think all these model you see on tv an internet natural? AHAHAHAHAAAAHAHAHAHA!!!! LOL!!! fellas, NONE! Of these people are natural!!!! Not even the slim girl in bikini, ok sometime she is. But many time Hormone! Hormone! HORMONE!!!! fellas! Is sickening old BC!!! Sick, sick, SICK!!!!!!

I cannot stand it!!! Am tired of this fucking FAKE!!!!

Fellas! Please, you are my pupils, i wan you to learn these things because i not want you to learn the Bullshit!!! That these liar Filth!! Giving you! Fellas, please read all my posts and listen to what i teach you guys. I not saying you not gonna have to learn on your own too. You have too! But i teach you guys the most important things so it speed up the process an you not get fooled by these fuckers. You save much, much time, fellas, read every article bodybuilding and fatloss thing you see pop up, read biology book, science! Trust me you can learn the things i telling you here. I had to learn on my own, but when you understand science, you understand reality of the human body, which includes YOU too.