"You can fool some of the people all the time, but you can only fool all the people some of the time."

I think this is a good quote everyone can learn from.

The importance of MAINTAINING your physique.

Fellas, i stress this for both the real natural beginner and the advanced. Hormonized fellas you do what ever the fuck you guys do, but i still recommend this for you, unless you some scientist motherfucker. Ok fellas, guys when you make progress and get result, please, please do not let yourself go and get FAT and sloppy. Why the fuck you guys do this?! You just undid all the work you did before! Now old BC gonna be honest, you guys know and seen my pictures. You guys know i let myself get out of shape before, but atleast i gained muscle. But i only did this 3 times in the last 17 years! Fellas, it took me 8 months to go from 238lbs back to 213! 213lbs reasonable for me, but i should have never let myself get to 238! Way to heavy and fat for a fella like me at 6'1". Too much work to lost the fat. Is not worth it guys, and i lost most of the muscle i gained. Is not worth it i tell you. Fellas, when you make real natural progress, maintain your fucking diet! Atleast 75% clean eating! The rest ok, you guys can eat fast food and get drunk 3 days a week, but you HAVE to workout regular! Something atleast! Not just sex with your girlfriend you lazy bastard.

 Ok, is easier to keep yourself from gaining fat in teh first place! When you have to work it off, is much harder, ok? Im serious fellas, dont do this to yourself, you already worked hard, don fuck it up.

Picture of me after workout today.

Weighed in at 200.8lbs this morning.

Andy Ruiz Jr beats Anthony Joshua!

Now thats some crazy shit. Just goes to show how you look doesnt matter in a fight.

The real..

The real recognize whats real, and whats fake. The fakes only recognize the fakes, because to them thats all they know, they believe that being fake is whats real. In a way, they are are real though, they're real fakes. Oh btw, they recognize the people who see theyre fake real quick(usually within a few weeks to, sometimes a few months) Get what im saying?

Some strange shit I saw at the gym one time. (Story)

So i thought i would share this story from all my years being in the gym. No its not involving people fighting or an arguement, it has to do with the weights themselves. It was very strange and still sticks out in my mind even to this day. I know some of you might not think this was crazy but to me i really couldnt believe it. So this takes place back at golds gym in mountain view when i was about 15 (2005). If you ever went to that gym you probably understand how the machines were set up inside. That gym had so many machines, oldschool machines. I kinda miss those days there now that i think about it. But anyways, one day i was working out there and i was near those blue calf machines, if anyone remembers. I was doing some stretching, and all of a sudden this guy dropped a 10lb plate, you know how golds had those oldschool olympic plates. So i turn and look, and hes like," oh shit." Lol. Ok guys this fucking plate landed on the floor on its edge and it started rolling. This plate began rolling and after 3 seconds i watch it and its still going. It was going towards the squat racks near the wall about 40 feet away. So i was like wtf this thing should have landed down by now... Guys this plate kept rolling for another, i kid you not, like 17-20 seconds weaving around the fucking leg machines! Like it changed directions like 3 or 4 times and still was going. People in the gym were watching it like, "oh, i hope its not coming over here." Lol. It was some weird shit. I know some of you think i do weird shit, but im just saying this was some weird shit to see just involving a 10lb weight plate. Finally this thing actually traveled 40 feet to the godamn squat rack, and still was doing that spiral spinning shit you see weights do, and took its sweet ass time doing that too! And then it finally landed flat. It was just fucking bizarre. I still to this day cant get that memory out of my head, it was just like wtf is going on.. Anyways fellas thats my story for today, i had to tell it. If you ever manage to duplicate some shit like this again while im there, youre probably going to freak me out, so dont do that.

How to lose fat in a stressfull work environment.

Fellas, alot of people asking me, "how can i lose fat? I work a high stress job, im already fat, no time to go to the gym, etc. I dont think its possible.." fellas listen to me, the MAIN thing you need to do in this situation is eat healthy. No more chips, no more soda! Not even diet soda! Old bc dont approve of that bullshit, ok. This is not dave palumbo talking. Old bc not going to tolerate this hormonized fella bullshit on this blog unless i do it myself! Then i tell u fellas is ok. You gonna eat chicken, tuna, and rice, and veggies, and you gonna drink black coffee and water, no sugar, no sweetener! U got it? 

Next, fellas you need to know that STRESS burns calories! Thats a fcking work out on is own. I not bullshit you. How you think i stay so lean? Haha. Seriously though, if you work a high stress job, that still alot of physical work ok. Listen to me fellas. You can still lose weight if you dont get to tha gym. Main thing, eat healthy! Give your body good food, not some piece of shit food. Remember!, even an inshape fella gonna get fat from eating chips and soda! Only exceptions are a skinny guy who cant gain shit, but remember, that guy never got fat before! YOU did. So let that be a lesson fellas, trust me im tire of eating the same shit evertday, but its reality. I want to maintain my shape so i do what i know i need to do, i dont fuckn cry about it like some people. This is the science behind how the body works, how the body's metabolism works, old bc doesnt just make this crap up, its real, its science facts, ok. So my advice to you is to try this for a few weeks, 3 weeks atleast. And most important try not to eat fastfood! No chips! And please no god damn fucking soda period! You guys killing me with this SHIT! Serious, old bc is getting tired of this bitch ass shit, you cry, cry, CRY! Like fucking baby! Fellas please, you sicken old bc with this. I cant just keep givi g you advice if you don LISTEN!!!! 

Is the shot put and discus really a sport?

So i heard someone make a comment about this about a month ago. He said something along the lines of ," yeah, ice skating isnt a sport, kinda of like shot put and discus, hahaha." Well, lets examine this a little more. So shot put and discus are in the Olympic games, along with ice skating. And yes these two are totally different sports. But what defines a sport? You have to gain more points than the opponent to win. You have to train for the sport, and you have to physically perform the sport during the game. And yes, some sports are more skill based rather than physical effort during the actual game and vice versa. So with ice skating(lets just talk about figure skating) you have to perform actual moves to win points. If you dont perform the move you dont get points. And you have to do alot of physical work to perform the move. At the end of the judging, the person who performed the most point scored physical moves wins. End of story you cant question it, with the exception of corrupt judging, but if you cant physically complete a move you dont get points, thats a sport. 

Now with shot put and discus, the goal is to beat the other opponents with the distance of your throw, its measured, theres no making it up, its good old fashioned measure it with a tape measure and the farthest throw wins. Its hard to fake this one. Its physically measured in person, theres no people going, " oh, that looks like it went further though." After its measured.. And with discus, its the same shit. And there are set rules as far as how you throw it, and where you throw it from. There is also skill and technique involved. Yes, when you see these competitors doing the throw they arent putting in the same amount of physical effort as a wide receiver during a football game or a soccer player weaving in and out of defenders while he has the ball. But, like i said its a different sport, a different game. With a win that can be physically measured and proven. Now another thing about shot put and discus, is that there is a serious amount of physical training you must do in order to perform the physical throw. This training i would say is more physically difficult than the throw itself, definitely. Which is where people begin to look at these throwing events like," oh, these guys arent doing shit." I get that, but the end of the day, the person in the game who throws it the furthest wins, its proven physically and able to be measured and recorded, and takes a physical effort to make the win, thats a sport, end of story.

The pain you feel today will be the strength you have tomorrow.

Carry on..

In comparison...

So lets talk about when FEMALES abuse male hormones. We see this not just in bodybuilding, but especially MMA! Now fellas, we already consider a man taking hormonas bad, but a girl taking testosterona, trenbolona, gh! now that is bad fellas. Side effects for the females especially bad, they dont even look like women first off. Now when the female take male hormone, first thing we see! Masculinization of jaw, thickening of tha skin! Pay attention fellas, same thing i point out to you for the male hormonized fellas, but this more obvious. You see what testosterona do to males, now look at the females, look at the enlarged clit, some of these girls packin more than the fellas in bodybuild. You see the difference, skin texture, thickening of the skin, fullness of the delt. This isnt from training fellas, this hormone. I try to tell you fellas but you dont listen. With extreme abuse women will also develop a deepened voice and facial hair growth.

How YOU lose credibilty( In my book)

So in my last post I talked about how I feel about liars, now its time to talk about how people, usually the ones who are also liars, lose credibility with me. So, if you havent figured it out yet i tend to only be friends with people who arent full of shit. Yes, a few slip through the cracks, but those people are what i call "special" no not special ed..ok, well some of them are. But anyways, lets just talk about if i meet someone and ive known them a few weeks to a few months. I basically have no idea who this person truly is but im taking the time to get to know them, or atleast i keep running into them regularly, etc. So the first thing i look out for with people i first meet is, are they a liar, do they lie alot about little things, do they actually do the things they claim they are going to do, and also are they telling the truth about the things they say they did in the past, and do they exaggerate a lot of things? For example, if they say they are becoming an engineer are they actually doing it? If they say they went to the gym earlier, did they actually go? If they claim they fucked some girl one time did they actually fuck her? If they say they beat up "so and so" did it really happen, or were they the one who got their ass beat? lol. Stuff like that ok. Oh, and also hypocrites, if youre a hypocrite that also reduces your credibilty with me.

So lets get into detail about how I find out if youre lying about this stuff and realize you arent as credible as i thought you once were. Lets start with examples.

1. You told me you were going to meet me somewhere at 4pm, but you didnt show up till 4:45, you gave an excuse blah blah, and i was like, "ok, its cool" however, they next time same shit. We agree to meet at 4 and you dont show up will 4:45. This time i say, "ok man what happened? We agreed 4pm." And again you make up an excuse. Im like ok im starting to think youre full of shit, but i try to have faith in people. Now 3rd time we agree to meet once again at 4pm, you show up at 4:42. Ok, now I know you're full of shit and not trustworthy, or just retarded plain and simple.

2. You say some offensive ass shit to me that you were serious about and then a few months to a few years later I ask you about what you said and you claim you didn't say that(and im not talking about drunk shit) i can tell you remember saying it, but youre blocking it out when i ask you. I dont care what you said, but now youre lying about it and we both know it.

3. I beat your ass and gave you a black eye, you admitted i beat your ass afterwards. Then the next day i find out you told everyone in town you beat ME up. Funny i didnt see you till a week later. LOSS OF CREDIBILTY RIGHT THERE!!! BAM.

4. You claim you're going to get a job, but you never do, ok it's been a few years since you had a job man i think we can all tell youre full of shit. (And this is directed at multiple people so dont get mad at me if you happen to be reading this lol, there's like 10 of you out there) anyways, loss of your credibility right there. *gavel slammed noise* 

5. You say the same thing over and over again. " dude im saving up for a car." "Dude im saving up for a car",   "dude im saving up for a car, yeah im saving up for a car."   Yeah i heard you the first time, and the second time i told you you told me. And the third time i told you yeah i got it man. Fourth time i was like ok man knock it the fuck off man, i dont need to hear that shit. Fifth time im just getting annoyed man. Sixth time... Ok man now were starting to have a problem, i dont need to fucking hear the same shit. Do you want me to think youre fucking retarded? Because now i do. And if you were really saving up for a car then why do you waste your time repeating yourself? You could literally be working and making more money to save up for your fucking car. Just fucking do that. I dont need to hear repeated shit people. It just shows you arent actually doing what you say youre doing. You're a fucking dumbass. And on top of that, if time goes by and you never actually get that car, now i know for a fact you're full of shit. Cred lost dumbass. And also im probably not going to want to be around you anymore.

6. You HATE proof and evidence. You hate it when i provide evidence that I'm right, and you hate it when i provide evidence that you're wrong. You cant stand it, and when i provide evidence you freeze up and just have a deer in the headlights look or you get very mad and defensive, you might quickly try to change the subject or talk over me. And the reason you do that and have that look, is because you just got caught on some bullshit and you know it. You're trying hard to escape, but you can't because you just revealed the truth. And you realize i know that.

How to tell if someone is lying to you in the gym.

Now people say alot of things in gyms. And its the perfect place for people to brag about all kinds of shit with everybody standing around acting like theyre working out. I mean, working out and going to the gym is sort of a past time, so this is all normal. But if youre someone like me whose been in gyms a long time and is actually serious about getting results, youve probably learned which people to avoid. Also, lets not pretend the bodybuilding and fitness industry itself isnt built of lies. Most gyms always have some "special deal" when you sign up. Sometimes its a good deal, and alot of times its not. No secret here. And then of course with personal training some trainers are actually good and then some are bascially con artists who will take all your money and leave you overly confident, but confused and looking all frumpy and dumpy.

And lets not even get to the supplements. Im not going to waste my time explaining that right now. Use your brain if you havent figured that out yet.

Ok, so now I get to my more focused topic of how to tell if someone is lying to you directly in conversation. And this could be outside of the gym as well. #1, if you ask someone a direct question and they freeze up, and dont want to give you an answer. Thats how you know you caught this person on some bullshit. Theres no reason why you cant answer a simple question, unless youre trying to cover something up. Or it could also be that the answer to the question would provide evidence that you are totally right in whatever point youre trying to make. #2, changing the topic right after you ask them the question. The only reason someone would do this is to avoid giving you the truth, and ontop of that they are even scared to give an answer out of fear that their lie would be to obvious, even though its already extremely obvious. And #3, watch out for the loudest people in the gym, the biggest talkers, the people always bragging. Theyre also usually the biggest liars and the biggest pussies.

So there you have it fellas, old BC's ways to spot a lie and the liar filth! Eat clean, train hard and correct, and avoid the bullshitters.

Are your shoulders too big?

The shoulders, the deltoids... Many would say, "its impossible for my shoulders to be TOO big!". Big shoulders add width to the physique, shape. Well thats not completely true guys. If your deltoids are too big for your arms you look like a fucking idiot. If you put big delts with a small chest, its not gonna work. Only chance you got is big delts and perfect arms. Now the back is going to have to be decent, if youre a physique competitor. For a bodybuilder the back has to be developed and shoulders have to match. Now, if you have big shoulders and big legs that can give you a good enough look to get somewhere, despite weak arms and chest. Take a look a Phil Heath, narrow shoulder structure but big delt, big leg. This fella built up these muscle but he dont have it. Why? Dis fella not have the structure. His arms were great,  but this fella missing the chest an have naturally narrow shoulder. His deltoid development very good, but the fella not having good structure width! Another example, Ben Pakulski, he had huge delt, huge leg, but lacking too many bodyparts to make it far in ifbb. That is the lesson fellas.

Back pain, back pain, let me give my fast advice for back pain!

Ok first of all, avoid injuring your back in The first place so you wont be fucked. Injury prevention is key. Lift with your legs! And keep that spine straight! Like you are doing a deadlift when you pick something up. Never reach for something and then try to lift it with your back! Bad! Bad! Bad! 90% chance thats going to fuck you up, dont do it!

Also, no twisting while lifting something up! Bad!

Always try to walk standing straight, posture is key for prevention!

Now, if you already fucked up your back. Rest until the pain goes down a good amount and stabilizes. Then try to see what the maximum amount of physical activity is that you can do, without making the pain worse.

Start to do plank exercises, as long as it doesnt cause the pain to increase substantially. It might aggravate the painful areas the fist time, but experiment to see what you can handle. After that, try to build up your plank time. Start by doing the plank 1 set twice and week and build up from there. By building strength in your core, this should take pressure off of the problem area, and therefore decrease pain.

Try not to take pain medication. Try to solve the problem instead of masking it.

If you manage to gain strength in the plank and pain goes down, slowly add in more physical activity, weights, running, etc. Adjust accordingly. If pain increases, back off and try again. 

One of my favorite bodybuilders when I was training in highschool

Markus Ruhl. He had some of the best motivational workout videos. His training reminded me of Ronnie and Dorian's, except he used the smith machine a lot lol. He trained hard and heavy, with lots of volume. Im still curious exactly how much of what he put in those shoulders that made them look like that... But whatever, this is bodybuilding lol.

How soon do I eat after a workout?

So i think alot of people ive trained and people who see me leave the gym after a workout dont completely believe i practice what i preach for post workout meals. They think i just leave the gym and go to a fucking party or something, or smoke a bunch of weed, and dont stick to my meal plan. This is not completely true. Do i drink alcohol right after i workout? Yes, sometimes. But if you think i dont eat multiple meals after a workout you are completely wrong. I never do a weighttraining workout and just get drunk and fall asleep till the next day. That would make the workout i did completely pointless, no stregnth gains, no muscle gains, and definitely no fatloss. After a workout i believe you can go up to an hour max without eating. Is this scientifically correct? I honestly dont know. Has it allowed me and my clients to make the progress we wanted? Yes, absolutley.

Heres how it works. After a good weightraining session your muscle fibers have been broken down, you need to give it nutrients to repair them. Last thing you want to do is fall asleep for 10hours without eating. By the time you wake up you probably lost muscle mass. So feed those motherfuckers. But that doesnt mean leave the gym and imediately cram down 2 chicken breasts and a tupperware of brown rice while you are still fucking pumped, lol. If youre somehardcore bodybuilder, sure you can slam that protein shake right after with fucking maltodetrixin. But for the normal guy you are going to be ok not eating for 30min to an hour, just dont go over 1 hour. I mean sometimes its nearly impossible to eat right after a good workout. Youre pumped, adrenaline is still flowing, you need some time to relax. 

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Now i guarantee you this fella aint natural, but godamn he looks good. This fella derserves a few beers.

Bodybuilding is like a puzzle.

Bodybuilding is like a puzzle, there isnt one exact way to solve it, there are atleast several. And not only that, there are multiple components to each solution. You have 1. Training, 2. Diet, 3. Rest. And if you are using steroids to reach your goals, that will be 4.(if not, leave that out.) And each one of these components is almost its own puzzle, sounds complicated doesnt it? Well it takes knowledge to understand what to do...

so we have these components and we have to put them in the right places in order to solve this puzzle, in this case the completely solved puzzle represents the results we want to achieve.

How do you do this? Well for 1. Training, learn how to train correctly and efficiently. Read bodybuilding books, watch youtube videos on how to perform exercises correctly, hire a trainer with real bodybuilding experience and who looks the part.

For 2. Diet, research some bodybuilding meal plans online, read about basic nutrition, what is protein, carbs, fats, etc. Find someone with good bodybuilding or fitness experience and ask them for advice. Once again make sure they look the part. If a fat person is preaching nutrition advice, stay away!

Number 3. Rest, take atleast one day full rest each week when you begin your workout routine. You wont get stronger bigger muscles if you overload your body. And your fatloss will cease too. Your workouts wont progress if youre too tired to even do the workout. Get it?

And 4. Steroids, growth hormone, and other drugs. Now many people do reach their fitness goals faster with the use of these drugs, but the results usually will go away completely if you cut down on the dosage and stop training. You need to know what the fuck you are doing with this stuff or you will take it and end up looking like shit, and then even worse when you stop taking it. Beginners stay away from this stuff. But like i said theres many solutions to this bodybuilding puzzle, you just have to find the correct solution that works best for you.

Ive been lifting weights for 17 years.

April marked my 17th year of working out. The first gym i joined was the ymca, right before i turned 13. Ive been working out in gyms for over 16 years consistently. Thats a long fucking time. Some people dont understand why i look pissed off sometimes or emotionless when im training in the gym or just in the gym in general. One time one of my clients said, " Brandon you come into the gym with a growl on your face..." and yeah i do sometimes, because ive been in the gym for over 16 fucking years. Im there to handle my business and get the fuck out, not waste my time. Sure you see me joke around sometimes, but the workouts arent a joke, well mine arent atleast, lol. And theres nothing funny about wasting your time doing shit incorrectly at the gym when you could have been doing it correctly. I mean sure if you want to pay some of the bullshit artist trainers out there to lie to you while they take your money go ahead, I see it all the time. Theres ones that will tell you everything you want to hear, and ontop of that they will make the workout fun! Fun?.. Looks more like FUNNY to me.

And also think about how many fucking annoying characters ive met in gyms over the years. Theres the staredown guys, the fakes, the liars, the loud people, the braggers, the bodybuilding "experts" who have never gained an ounce of muscle in their life, the fat trainer, the annoying front desk people, the sunnyvale stinkeye people, the gay stalker, the straight stalker, and the list goes on. Even my dad annoyed the fuck out of me at golds, i mean i was like dude shut the fuck up and do your godamn fucking workout. Introducing me to everyfucking person at the gym, fuck. What a bunch of fucking gossipers. 

And dont get me wrong ive met alot of great amazing people in the gym, you guys know who you are. I thank you for your help and knowledge you have passed on to me. But unfortunatly ive also met alot of fake, lying, annoying shit heads who arent worth knowing, and you also know who you are.

So there it is as to an explanation of my mindset when im in the gym. Since some of you are so confused about it.

And remember guys, to get good results you dont just have to do the workout correctly, you have to eat correctly at correct times, you need to fit the gym time in your schedule so it works for you, you even have to shop correctly. Everything has to be done CORRECTLY, not just some things correctly. This is a lot of fucking work, and if im doing all this fucking work, to me thats fucking serious. And when i help my clients do this work, thats also fucking serious. Sometimes they dont realize this. 

How i can tell youve done test enanthate and prOp..

Thickening of the skin. Hardening of the jaw. Musculairity despite not training hard. Fulleness of the muscles with noticeable water retention even if lean, and the typical, blow up and shrink down... After each cycle.

My own bodybuilding progress over the years.

I never reached any of my goals as soon as I wanted them to be reached. I always wanted things quick, I didn't care what I needed to know. When I first started working out at golds gym, I thought I knew everything. I read every Arnold book in existence. I figured, what else could I learn?...well actually, there was a lot I could learn. My own failures during my bodybuilding journey were my greatest lessons. I learned what wasn't working and I changed it. You should do the same. You don't want to be the guy in the gym whose been there for 30 years and never made any gains. You want to be the person who joins the gym and realizes what works and what DOESN'T. Take that knowledge and use it to make the progress you wanted.

The most impressive pro bodybuilder of all time

Ronnie Coleman. At 5'11" and 258-280lb contest weight, Ronnie was a mixture of freaky mass and great proportions, all while maintaining an aesthetic shape. He had insane vasculairity and muscle density, and also was one of the strongest bodybuilders of his time. In his prime he was usually the most shredded guy on stage. This guy's nutrition was always on point, if you ever seen videos of his meal prep and showing his meals you know this. And I haven't seen many bodybuilders who ever trained as hard as Ronnie. Another crazy thing about him most people don't know is that he had a herniated disc before he ever won his first Mr Olympia. So this guy trained for and won 8 Mr Olympias with a herniated disk, wtf. I heard him discussing this with Dave Palumbo on his rxmuscle radio show. Dave couldn't believe it.

What are the healthiest "fast food" options?

So people ask me stuff like, " Um, dude do you think this is better than mcdonalds? Or is taco bell better than this?"

So right now im going to quickly discuss the best "fast food" places to go to, in order of healthiest to least healthiest. And when i say fast food im talking about places you can get the food, fast. Not just the stereotypical places like mcdonalds or taco bell. These are places i actually go, and i will order them in the rankings i would personally choose, if i was trying to get "fast food." And im going to just list the ones i would choose so some places will be left out.

1. Off the stick. Off the stick is like chipotle, but way healthier, they grill all their meat fresh and have tons of options of rice and vegetables. They have bowls, burritos, and other stuff. Unfortunately the only one i know of is in sunnyvale.

2. Chipotle. Chipotle is pretty basic, im sure they add some stuff to their rice that makes it less healthier than if you cooked it yourself, but fuck it, you need food fast in this case. Get a fucking chicken or steak bowl with preferably the brown rice and some peppers(fajitas), salsa, and lettuce is fine. If youre trying to lose weight get the bowl and not the burrito, too much flour. And no sour cream or cheese! We just want te protein and some carbs, not extra stuff that will make us fatter! And no corn! Incase you didnt know corn has alot of sugar in it, plus its all gmo and shit.

3. Togos. I like togos. I get a large whole wheat turkey and swiss cheese sandwich, no mayo! Mustard is fine. And i get the peppers, lettuce and tomato. Good amount of protein and the whole wheat bread isnt gonna be too bad for you. Keep it simple. Dont get some crazy meatball and cheese sandwich drizzled in olive oil.

4. Mcdonalds. Ok now were going down to the lower rankings. I try not to eat mcdonalds very often, but sometimes you gotta do what you gotta do. Especially if you just did a hard workout and you realize you dont have any food at home and theres nothing else around. I usually get 3 double cheese burgers plain, thats just the meat and cheese. Theres like 25-26 grams of protein per burger, so thats like 75g protein. This will be fine for after a hard weight training session. But like i said this is a last resort!!! Sometimes i get a large fry too, but dont do that unless youve been eating good all week and have been making progress!

5. In and out. Pretty close to the same thing as mcdonalds, but try not to go crazy, no fucking animal style shit with secret animal sauce. I usually would get 2 double doubles, and maybe a fry. Like i said, this is last resort. Id choose off the stick, chipotle and togos before this!!!

6. Carls jr. Ok same thing as mcdonalds and in and out but id put it below them because i sense the quality of the meat, bread, and overall ingredients is a little lower. But same rule, get a basic burger with the meat. I think the "six dollar burger" is one. And if youre craving fries, do what you gotta do. But you better be eating healthy the rest of the week.

You People who dont get results in the gym.

Hey, you people who dont get results in the gym, you know what you could do? How about reading some books about bodybuilding, exercise, and nutrition. That way you can figure out what you're doing wrong. Pretty simple solution if you ask me. Because trust me, I know some of you don't like what I have to say about all this diet and workout stuff. Even though you know I'm right. So I'm just throwing out some other options for you. And dont get me wrong, some of those books are going to take a very, Very, long time to read. Oh god I remember it like i was reading them yesterday, but oh wait, it wasnt yesterday, it was 10 years ago. Jesus it took me a long time to understand all that science stuff. I wish some of you would just listen to my simplified version of it, but Oh well...

It's called the FITNESS industry

It's not the ugliness industry, it's not the fatness industry, it's not the weakness industry, its not the be a little scared pussy industry. Some of you need to re-adjust your fucking minds and get real, because if youre somebody in the gym who looks like shit and acts like theyre all that, you aint getting my respect(unless you own a lamborghini). And all these fucking fat and skinny ass, facially ugly front desk people who arent even cool and have zero life experience, you guys are fucking shit to me. Im just gonna say that. Acting like your living all high society and shit making 12 bucks an hour, its fucking funny and sad(if youre actually a fit front desk person who looks good, ignore this). And lets get to the personal trainers, who most these days(and especially ones in certain cities not worth mentioning) are fucking pathetic looking, and dont even know how to build muscle or lose fat(especially without the use of steroids!). In fact, most of them have never even done it themselves. I honestly feel bad for some of their naive brainwashed clients who believe these people's talk. I remember a time where if you actually looked good, you got respect, now it almost seems to be the opposite. People see someone in the gym whose in shape, and they think thats the bad guy... Lol. All you Bitches who think that shit, make some visible progress for once. Let me for once look at you and think, "yea that guy or girl is training hard, correctly, and eating right."

Hey and you ever heard of bodybuilding? Yeah that shit that started the fitness industry. You know who Arnold Schwarzenegger is? That guy didnt win mr olympia so many times because he looked the worst, he won it because he looked the best, you fucking retards.

If you ever wondered why I'm not impressed by something...

It's because.... well, im not impressed.

Alot of guys in the gym...

Alot of guys in the gym be thinkin, " haha Brandon thinks im natural and i havent taken steroids, when i actually still do, muahahaha..."       um correction, I already know you took steroids, and i can tell you still take them, im just pretending i believe youre natural so you dont get upset. Cant fool old BC fellas, I know too much. And i seriously take shits that look more impressive than some of you hormonized fellas.

You can check out some of my sparring in this video.

(me in the gray)

https://youtu.be/zkF4fke-eQk

If you want the best results...

It's best to know, what the fuck you are doing.

Whats the truth?

Does anybody know the truth? Do you know the truth?

A genetically gifted natural who wouldnt listen to the science or bodybuilding facts

So there was this guy i used to train with towards the end of highschool(and no he didn't go to the same highschool as me). His name, we will just call him Jim. Now Jim was possibly one of the most genetically gifted freaks ive ever met. Jim was a 5'11" white guy weighing 228-235lbs his senior year of highschool. However, with his frame and muscle shape he looked easily a muscular 240-245. Bodyfatwise i dont know, but it probably wasnt over 17-18%. Now this guy Jim not only had 18" arms but his quads were huge and his calves were about 17.5-18". This was at the age of 17. And also not only was Jim huge, but he was also freakishly strong. I remember spotting him one time our senior year while he cranked out 315 for 12 reps on flat bench and then could have done more but just stopped because he was getting tired lol, he could also bench 405 his senior year which i witnessed one time and it was pretty ridiculous. Jim would also do alternating dumbell curls with 80lb dumbells for a minimum of 12 reps each arm with fairly good form. Jim also loved to do cardio and would go on 3 miles runs several times a week.. Now at the time we started training together senior year i didnt know nearly as much as i know now about training and nutrition, but i still had good size for my age and was very lean, because i atleast was obsessive about eating clean, staying consistent with my meals everyday, and always getting the right amount of protein. Now jim was alot stronger and more muscular than me but he admired that i was very lean and he kept asking me questions all the time. "Dude, what do you eat?" And, "how come you dont lift very heavy, but youre ripped?" I told him what i knew at the time about nutrition and training and how i had noticed results from doing what i had read about on bodybuilding websites and in books. Jim didnt want to hear any of it. He said, " dude it has nothing to do with diet all that 5meals a day is bullshit, its all about just training harder." At the time jim told me he only ate 2-3 times a day, some times his dinner only consisted of a salad with no protein what so ever... This is why this guy has to be one of the most genetically gifted bodybuilders ive ever met. I mean i have no idea how this guy had the muscle size and stregnth at that age eating this little. And if you want to ask if he was taking steroids? no this was not the case at all. Jim knew that i knew more about bodybuilding than him and often times due to the lack of results he was getting, would ask me if i knew what steroids he could take, or if i knew where to get the steroids that would help him reach his goal. Which, basically at that time was just to drop about 15lbs of bodyfat and look ripped, or atleast look leaner.

   I told Jim that he definitely did NOT need to take steroids to reach his goal, but he seemed to think this was his only option. I told him he needed to fix his diet and eat more, more protein, more meals, but he just didnt want to listen. He kept thinking because he was already so big and muscular and was eating so little that his only option was to eat LESS in order to get leaner.

   I kept training with him for a period of 5 months towards the end of highschool and after we graduated. Towards the end of that time Jim still had not obtained the results he wanted and was pretty confused. I told him he needed to fix his nutrition, but again he wouldnt listen. Sometimes he would laugh at me when i told him this because he could do so much more weight than me on pretty much every exercise. And to him, because he was so much stronger than me meant that i didnt know how help him.. Do you get what im saying about this guy's logic?

   So lets fast forward 3 years to when he and i eventually would meet up at golds gym in mountain view where i had been training since i was 13. I was leaving the gym when i heard, " Hey Brandon!" I looked around and saw a massive person approaching me in the parking lot, but i couldnt tell who it was. As he got closer i realized it was Jim. Jim had put on about 15lbs and looked fucking massive but his bodyfat had noticeably gone up. He had just come out of togos and just happened to see me. He starts talking about training and blah blah blah. By this time i had put on some size since the last time we had seen eachother but was still lean. So Jim notices this and of course goes back to asking me the same questions he was asking me back when we were 18, "dude what do you eat?" "Should i train with lighter weights like you did back in the day?" Lol. And im just standing there thinking, "no matter what i tell this guy, hes not going to listen.."  

  So Jim keeps talking and goes on to tell me he took some prohormones while he was in college and noticed it had "helped" him. Now when he told me this the first thing i thought was, " wow what a fucking idiot." The guy still didnt know how to eat correctly, had great genetics, already had an insane amount of muscle, and then decides to take prohormones which he probably didnt know how to use and then the end result was him getting more muscular and fatter. Which was not his goal...his goal was to get leaner and look more defined.

   

End of part 1.(im going to make this story 2parts because its taking to long to write this right now)

One of my problems

The big problem with me getting smarter, is it makes everyone else seem dumber...

I dont fight because I want to, I fight because I have too. That's life.

ok... Maybe thats not completely true, I do like to fuck people up. Especially people who deserve it, lol.

Your body might look good...

But are you athletic?

Lets just say we went hard that day

Lets just say the workout was hard today

The lying hormonized fellas

Fellas remember anyone in the bodybuild/fitness world who constantly scream, " im natural! Im natural!" Usually is not natural. The one who scream the loudest are the biggest liars. If you first meet someone in a gym and the first thing he start telling you is that hes drug free, especially if you didnt even ask... that fella is almost guaranteed not drug free. They are what is called natural liar.

When

That moment when the out-of-shape/less experienced/person who never makes progress wants to control the workout... And I'm like, "yeeah please let's not do that."

.

Before I could do a muscle up, I was unable to do a muscle up.

Trips Me Out

There's these two guys ive been seeing working out at the gym for the last 13months. They're both obvious steroid users, not that there's anything wrong with that. But what trips me out about these guys is sometimes i don't see them for like 3 weeks and then when i do see them sometimes i can't believe it's even the same guys. these guys literally shrink down to mini versions of themselves. And its even crazier because these guys arent even legit bodybuilders, they barely even got close to a small fitness model look, and then they lose what little muscle they had. It makes me think they dont know how to train properly and most likely dont know how to eat correctly. I gotta admit though it trips me out to see them shrink down and then blow back up to where they were before, and then repeat the process, over and over lol. Sometimes im literally rooting for them, hoping they will finally break their plateaus on their next cycle. In my mind im like, " common, Yooo can doo IT!!!"

Theres a big difference

There's a big difference between the atmosphere of a gym where most of the people look good, vs a gym where most of the people look bad, but think they look good.

Don't get confused about what youre trying to do

Guys and girls if your focus is to lose body fat, don't expect to gain muscle at the same time, it's probably not going to happen unless you're a beginner. However, you can make strength gains while losing fat. And if your focus is to gain muscle, don't expect your bodyfat to not go up, because it's most likely going to go up if you are eating correctly for muscle gain. (This is all assuming you dont take steroids.)

Crawdaddys vs. The Boiling Crab vs. The Kickin Crab. Cajun seafood review

        So I'm a big fan of seafood and I figured I should mention that since it's a good low-fat source of protein, in case you didn't already know. I especially like Cajun seafood and I go to restaurants occasionally to eat it. So I want to talk about these three restaurants because 2 of them I'd recommend and then there's one I would not. So my top two in order would be 1. Crawdaddys, this was the first of the 3 that I went too and I think it may have even been the first time I had Cajun shrimp. Typically I get a pound of the Cajun shrimp "mild" and with NO butter. And also the Cajun French fries. That's usually enough for me but one time I ate 2lbs of shrimp there once. I love shrimp. And I'd say they have the best Cajun fries of the 3. Also I'd say Crawdaddys is spicier than the other two places. Their "mild" is going to be spicy enough for someone who doesn't eat spicy food often. Their "medium" is pretty hot, and that's the hottest I've gone and would go. Even their Cajun fries are hot compared to boiling crab. I've also tried the king crab legs here and they were pretty good. I believe I also got the lobster one time and that was good too. However, I wouldn't recommend the crawfish, they were pretty undersized and a fucking chore to shell them. Aside from that, it was a fair price for everything I'd say.

2. The Boiling Crab. So I went here one day to try it out and it was pretty good. I got the 1lb of Cajun shrimp "mild" with no butter and the Cajun fries. So here was the only difference I noticed, the "mild" was like almost half as spicy as the "mild" at crawdaddys. And also the Cajun fries were not as spicy as the ones at crawdaddys. They were good, just not as spicy. I went back there a second time and this time got the "medium" spicy Cajun shrimp, but this time it still was only equal to the "mild" shrimp at crawdaddys. So I was slightly annoyed by that, but next time I will know to get one level up. Prices were about the same as Crawdaddys.

      Ok lastly, the one I don't recommend is the kickin crab. I tried this place last out of all 3 and let me say this place sucks for the Cajun shrimp and even the Cajun fries. I mean how the fuck can you mess up Cajun fries, it was ridiculous.
       So I went to this place one day and I order 1lb Cajun shrimp and Cajun fries. Now I will say considering how few people were eating there, the food took a while to come out. So first they brought out the fries. Now I get these fries and I look at them, no joke, these things were like as thin as spaghetti pasta, I was like wtf! So I grab a clump of these things and start eating them. They weren't even fucking spicy! So at this point I'm already disappointed, but the shrimp still hadn't come. Finally they did. So I dig in and start eating. So as soon as I taste these things I'm like wtf!!! Not only were the shrimp not spicy but the sauce tasted like it was fucking pasta sauce! Like some ragu ragusto shit. So I'm sitting there by myself eating this shit, thinking god dammit I knew I should have gone to crawdaddys or the boiling crab. So I just kept eating these pasta flavored shrimp thinking to myself, " well at least I'm getting protein from this, and I mean luckily they did taste like shrimp, fuck..."  I finished this crap, payed and walked out, very, very unsatisfied. Pasta flavored shrimp and spaghetti fries, at a Cajun restuarant, wow. So yeah don't go to this place it fucking sucks. Go to crawdaddys or boiling crab. And fuck you kicking crab! You guys fucking suck!!! I hope someone takes a huge shit on your doorstep.

Recommended snack

Speaking of the vitamin shop from my last post, before I forget. If you haven't tried these ostrim snack sticks I'd recommend them. 14g of protein and 1g of sugar per stick. Its like a healthier beef jerky. It's made of beef and elk. Comes in 5 different flavors. I like the habanero, teryaki, and original. You can find them at the vitamin shop.(if you're lucky you might find them at Safeway, also some gyms sell them in the lobby)

Old pic of me 2015

One of my friends just sent me this old pic he took of me in 2015. Gotta remember those good times. Thanks Abel. I think I was about 195lbs 

The Most Helpful Supplement I've Ever Used

So I had been meaning to talk about this on here. Psyllium husk caps. So there's a story why I began using this and this goes back to when I was in High school. When I was 16-18 my understanding of nutrition really wasn't there. I thought I could just eat tons of meat, protein shakes, protein bars, and this alone would make my muscles grow. Well I was wrong, not only did i not make the gains I wanted, I also developed some serious constipation. Yeah it was unpleasant and I was so dumb I didn't even think I was doing anything wrong. So eventually I literally got cramps and I went to the doctor and they took an MRI and the doctor came back and was like "wtf have you been eating?" And I'm like " uh I just eat a lot of chicken, steak, some rice, some fruit, not really vegetables.." so I'll spare you the details but the doctor could tell I was suffering from some serious constipation. So she told me to start taking mirilax, which is that mild laxative you see at the store. She said take this for a few weeks and it should fix the problem. So I started taking it but it didn't help that much. I also started eating more broccoli and vegetables but at this point my digestive system was already too messed up. So I didn't really know what to do at that point and neither did anyone else including my doctor. So I was like "fuck..." after that I even tried fasting for half the day(for a few months) thinking if I put less food in my body then nothing could constipate me more. Which sort of worked but I wasnt getting enough protein to make gains! So then I was really frustrated and I really didn't know what to do. So literally years went by with me having this issue, sometimes I would shit normally but it never seemed to stay that way and I was eating enough fiber too...

So fast forward to when I'm 20 and I was still stumped about this. Till one day I was listening to Dave Palumbo's podcast on rxmuscle and he was talking about his fiberlyze supplement which contained psyllium husk and he was always boasting about how it made him and all his bodybuilder friends take perfect shits. And I was like damn must be nice. That's when I realized hey maybe this will help me. So I researched his fiberlyze supplement a little more, and then specifically the ingredient psyllium husk. I found out you can just buy psyllium husk capsules at the vitamin shop. So asked my doctor if it was a good idea to take this because some people are allergic to psyllium husk, but she said yeah it should be fine. So I bought it that day and started taking 4 caps with my dinner. Then the next day a took 4 caps with my lunch and then 4 caps again with my dinner. And let me just say the next shit I took after starting this was pretty damn good, nothing crazy, but it only got better from there. After a few days I started taking 4 caps(3 times a day). And I was pretty pleased with the results and my body finally started to feel normal again.

   After a few weeks I moved up to the maximum dose, 5caps-3times a day. And honestly it just worked even better. So I kept taking these for at least 3 months and took them pretty much the same times everyday. And I was able to go back to eating lots of meat like I used too, but this time I was eating more balanced meals with vegetables and eating 4-6meals a day, not just 3 large meals like I did in High school and didn't know wtf I was doing. 

   Eventually my bowel movements were so good, I actually starting missing a few dosages and things remained the same, so that's when I knew the problem was really fixed. I actually then stopped taking the caps and everything was normal, and throughout the following years I would just take them occasionally if I was eating a lot of red meat or if I started to feel constipated. So there you go, that's the story of how psyllium husk caps cured my problem and no other supplement has ever helped me this much. I don't know why my doctors didn't recommend this or even know about it in the first place. I don't have to take the caps anymore and I'm fine. Hopefully this story will help you if you are experiencing similar digestive issues. Just ask your doctor about psyllium husk before you start taking it.

One of my favorite on-the-go meals

Simple, but effective. 39g protein, 76g carbs, 6g fat, 4g fiber.

Tip for the intermediate bodybuilder regarding meal timing and hunger

So I want to share this tip for the intermediate bodybuilder who has been making progress for a few years and is on a solid workout plan and has at least a decent understanding of what they need to eat for muscle gain and fatloss. If you keep track of everything you eat, when you eat, and all your macros even better, that's a lot of work haha. Anyways after a while you are probably not going to have to write everything down like you used to because you're going to have it all memorized. Of course if you are prepping for a show or something that's different and you probably will have to write everything down, measure food, etc. So what I'm about to tell you is that at a certain point you are going to start knowing your body better, for example you will know how much carbs you need to eat to have enough energy everyday, and how much protein you need so that you don't lose muscle or strength. You will also learn how much food will cause you to gain fat and also what the bare minimum amount of food you need is to just maintain the condition you're in.

   So my tip is that if you are eating regularly throughout the day, lets say a meal every 2-3hrs(4-6meals a day) and you are used to doing this, you might find there is a certain occasion where you ate your meal as scheduled but you end up getting hungrier sooner than usual.(and I'm talking about if you are eating mostly clean foods, I'm not talking about that day you went to taco bell and had 7crunchy tacos and a fucking chalupa.) 

what this hunger feeling means is that your body needs more food at that point than you gave it. Usually this means you need a little more protein and maybe a little more carbs. Now for me personally I can sense if I just need a little more protein without any more carbs and I will be good till the next meal. Sometimes however I can tell I need both more carbs and more protein, in which case I will have another small meal like a few hardboiled eggs and a little brown rice(about 1 cup cooked)

And guys I'm basing this off of how the human metabolism is like a fire, you feed it enough to keep it "burning" you don't throw a bunch of extra wood on it with wet leaves and shit. That's just going to put it out.

So think about all this the next time you have that first, second, third or post workout meal and you feel really hungry like 30-40minutes later. This means you didn't give your body enough nutrients. And this goes especially for a day where you worked out a little harder than usual. You are going to feel it in your body ok. You broke things down a little more than usual and therefore need more nutrients to build it back up.

Also guys this advice is not for an occasion where you didn't or couldn't eat for 6 hours, in that case of course you are going to be starving, and that's not where this advice comes in ok. Of course if you starve all day you will be hungry, you already fucked up to begin with.(unless your goal was to do a fast or something, but thats not what im talking about here.)

   So there you go, if you're on a good meal plan but on a certain day you feel a little hungrier that means something. Pay attention to your own body and how it feels and functions and you will learn more about what works best for you.

How much Tuna can you "safely" eat?

Bodybuilders know that canned tuna is a great low-fat source of protein and contains omega 3 fatty acids which are important for heart health and brain function. However, because of pollution most fish contain some level of mercury which can be bad for you. Tuna contains less mercury than larger fish such as swordfish or shark, but it is still recommended that a healthy man not consume more than 14.5oz of tuna per week. According to all these studies eating to much tuna can lead to toxic levels of mercury to build up in the body, which can lead to nerve damage, brain damage, and nervous system damage. Guys, all I have to say about this is LOL!!! If all this were true id be paralyzed right now or fucking dead. If you know me well, you know I eat boatloads of canned tuna. There's been times I literally ate 5 cans in a day, that's 35ounces. That's more than double than the recommended amount for the week! And look at me, I'm still alive baby! and sporting a good amount of muscle maass!! I mean shiet currently I eat around 10 seven ounce cans a week. That's 70 ounces of tuna a week and I've been doing this for the last year and a half. Is that crazy? Maybe, but whose making gains? Whose keeping their body fat down with minimal effort? Yes me. So think about that for a second. When I was 21 I bought a workout/nutrition program from a well known bodybuilder at Golds, he said , " you like tuna? You can eat two cans a day." And I said, " isn't that bad for you to eat that much? Wouldn't that be too much mercury? Can you die from that?" And he replied, " Brandon, you could walk out the door and get hit by a bus.." and when he said that I realized there are a lot of other things out there that can kill you aside from tuna. So I said fuck it, I'm gonna eat as much tuna as I need to build my physique and stay lean. 

So there it is people, that's my take on eating tuna. Sometimes even my friends are like ," You can get mercury poisoning from that!" And then I have explain to them theres a lot of things out there that are more dangerous than eating tuna. And no, I'm not recommending you go start eating as much tuna as me, I'm just sharing my personal experience so you can learn something from it. 

Story from Today

Guys I want to share this story from today. I was hanging out with my friend Tony at the store earlier just talking, when all of a sudden I see this guy staring at us. I asked Tony, " who is that guy?" Tony says, " Oh that's my friend." I didn't recognize the guy but he comes over to us and he looks familiar. I said, " hey I think I know you." The guy looks at me and I can tell he recognizes me. Turns out I met this guy exactly a year ago when I was at my fattest weighing 238-240lbs. This guy, his name is Randy, was almost in shock lol. Randy turns to Tony and says, " Man this guy used to be fat!!" Lol and he was making all these gestures to Tony saying how fat my face and belly was, I was cracking up cause he was so surprised. He was like , " Damn man you look good." I was like , " thanks man, I really had to change and get back in shape. It took me 6-7months to lose all that fat." And I could tell this guy Randy was impressed.

 So the point of this story is that you should appreciate the honesty of people when they comment on how you look. Apparently Randy thought I was a fat ass when he first met me but didn't want to say that. But at the time I knew I was fat and didn't look too good. So to hear this guy today basically tell me I used to look like shit and then to see him so impressed with how I look now, was really a big compliment to me and I appreciated it. If you only listen to people who tell you what you want to hear and you aren't honest with yourself, don't expect to make progress with anything, especially fitness and bodybuilding. You will never see your flaws and therefore won't be able to fix them or atleast improve in some way.

Ed Corney Died Today

Fellas I don't know if you heard, but old school bodybuilder Ed Corney died today of a brain aneurysm, he was 85 years old. Ed was known for being one of the greatest posers onstage during his time. He was in the movie "Pumping Iron" and was one of Arnold Schwarzenegger's good friends. I was lucky to meet him at the same show I met ronnie coleman, in 2008, where he was selling his old magazines and t-shirts. He was a pretty friendly guy and it is sad to hear this guy died today on the first day of the new year. Rip Ed.

My new favorite sauce, Chili Garlic Sauce

I just started using chili garlic sauce and I have to say its a new favorite of mine. Usually I alternate between tapatio or cholula but this will be my new addition to my sauce arsenal. Chili garlic sauce contains no sugar and it literally says 0calories on the nutrition label. This makes it a great sauce to use if you are like me and try to keep your body fat down, or at least try not to eat things that will make you gain fat. This sauce tastes great on chicken, tuna, rice, and even on salads. And any bodybuilder knows that something that can make those foods taste better is very useful.

  As far as spiciness this sauce is not as spicy as tapatio, but more spicy than cholula. Also it has the chili pepper seeds in it which adds a nice texture to the sauce.