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.

Mr. Peanut

So I met this guy one day when I was at a grocery store in San Jose. Now this was a very nice guy so I'm not trying to talk bad about this fella, only going to explain some of the dumbshit he was trying to brag about. So I met this guy, we will call him David. I was walking around in Safeway snacking on some peanuts and I could see this guy admiring me in a no homo way. Right away I knew this guy was probably going to come up to me and say something, and he did. He comes up to me and he's like "hey man, blah blah blah, and he's like dude you got pretty big arms" I'm like " thanks man." He replies, " you ever measure them?!" And I'm like , " uh yeah." And he's like, " how big are they?!" I'm thinking wow this guy is really excited, so I tell him, " yeah they're like 17s." I really wanted this guy to calm down a little.

 So David goes on to tell me that he makes very expensive custom swimming pools. He told me he once made a custom pool with a taj Mahal theme for a person in los altos hills that cost 2.2 million dollars. He also told me his best year in the business he made over 1.1million dollars. Now at this point I'm pretty fucking impressed, and he was talking about this shit like it was not even that impressive and its just the work he's been doing for 20 yrs.

 Now here's where the topic of the conversation changed. David switches the conversation back to bodybuilding. He told me, " I used to be a bodybuilder." Now I'm looking at this guy, he was 46 years old, about 5'6" 210lbs, slightly stocky but pretty fat. This guy looked like he maybe touched weights a few times in his life. So he goes on to tell me was bodybuilding in the 80s and 90s, took steroids, the whole deal. But I'm still looking at this guy like wtf. He's like ," yeah I had a 365lb bench." So I'm trying to act like I'm at least somewhat impressed by this guys fitness stuff but I think he could sense I wasn't very impressed. So what he goes on to say next was ridiculous. At this point we are still just standing in the aisle at the store and I'm still eating these peanuts. He glances at my bag of peanuts and then looks up at me and says, " you know most people get fat from eating peanuts." So I'm thinking wtf, most fat people arent fat from eating peanuts lol. Also most people I know who have a problem dropping fat don't even eat peanuts lol. So then David goes on to say in the most bragging tone, "I can eat peanuts all day and not get fat. Back when I was bodybuilding I was eating 10,000 calories a day." So at this point I'm like wow this guys on some sunnyvale shit right now. I mean when did eating peanuts all day and not getting fat become impressive? Lol. Plus this guy was already fat too, lol. I honestly couldnt believe he said that and he was giving me this look like , " yeah, you're impressed now.." no I wasn't impressed lol, I was more confused and on the verge of laughing.

So it wasn't even clear if he was talking about present or past. The guy was clearly fat now, but even talking about in his bodybuilding days. I mean the guy told me he was running steroids and training regularly, and of course in that case eating peanuts all day should never make you fat lol, unless you're eating like 3lbs a day on top of everything else you fucking eat. So yeah I said ," that's cool man." And we ended the conversation, David walked off and gave me a friendly wave, I could tell the guy liked me but that whole peanut talk was just fucking stupid. I mean the guys pool business was impressive as fuck, but he wanted to brag about eating peanuts all day and supposedly not get fat lol. 

So that's the story of David aka "Mr peanut" the bodybuilder. I never saw him after that, but who knows maybe ill run into him again one day.

How I got into working out, bodybuilding, and personal training. A bizarre mystery or logical explanation?

For the last decade my involvement in personal training, gyms, and bodybuilding has baffled many members of society and the fitness community alike. " how the fuck did that guy get into this gym?" "Does that guy work here?" "Does he even know what he's doing?!" I know guys, as strange as it may seem to many people there is actually an explanation. The reason I got into working out was actually my parents, yes. My parents were fucking health freaks who met at a gym and when they had me they apparently decided to try turn me into the healthiest person alive.

 They took me into golds gym when I was just a baby to get blessings from the bodybuilders there. I remember my dad was holding me wrapped in my blanket, when a 6'5" 280lb bodybuilder named Big Tony came up to us and told my dad, " Regan, this kid's got good genetics for bodybuild." I was 6months old at the time but I remember my father was overjoyed to hear this.

  At the age of 5 my mom put me on a strict diet of chicken, fish, eggwhites, milk, rice, and broccoli. My parents wanted me to be lean year round and only on special occasions they would allow me to eat red meat. junk food was out of the question. I began playing soccer at the age of 6, but it wasn't until I turned 12 that I began my bodybuilding training. First it was just light dumbbells and bodyweight stuff. But the day I turned 13 my father got me a membership at golds gym "the mecca of mountain view." It was at this gym where I began my bodybuilding studies. I would read books such as "Arnold's Encyclopedia of Modern Bodybuilding" and "Hardcore bodybuilding" by Robert Kennady. There were a lot of bodybuilders at golds, and when I first started training there I aspired to look like them. Little did I know at the time these guys were juiced out of their minds. Ha I mean you know every young kid wants to believe that Arnold never took steroids and that their favorite professional athlete never cheated.

  Anyways over the next several years I trained my ass off, slowly building my physique. Sometimes my workout plans were not as successful as I had hoped and I would hit a plateau for many months at a time, I mean fuck I didn't know Everything. I kept going and learning more and more. By the time I was a sophomore in high school I was certainly one of the more muscular kids around. My friends would often come up to me and ask me to flex my biceps, I of course would oblige them. I continued to lift throughout high school and naturally I made gains. Nutrition was one of the last things I really learned about because I thought physical training was the only important aspect of bodybuilding. Yes I was hard headed.

 When I got out of high school I really wasn't sure what to do, and I honestly didn't want to become a personal trainer. I had known trainers at golds and 24hr fitness, most of them were so fucking cheesy and out of shape. I knew they were doing it for work, but most of these guys looked fucking horrible. They were fat, weak, sloppy, and cocky. I couldn't believe people paid these guys to give them fitness advice and have them train them. It sickened me. I just wanted to know the truth about what really worked for fat loss and muscle gain.

 So when I started at community college I began to take classes on kinesiology, nutrition, science, and drugs. I knew that if I read everything about the human body and understood training and chemical processes I would absolutely know, at the the very least, one of the best approaches to fat loss and muscle gain. And the result of all this was that I learned how the human body loses fat and gains muscle! What a shocker! God damn, who would have thought actually knowing what works would actually lead you to knowing what works. Strange. "Oh shit, guys, guys! Brandon's telling the truth agaain! I'm telling my fitness manager!" Yeah you better tell him.

   Fast forward to when I decided to drop out of school. My parents were like "Brandon you better get a fucking job!" And I was like, " damn I guess I have to get a job.." and my mom was like, " son why don't you become a personal trainer?" And then I was like," fuuck, what other choice do I have?.." So it was settled, I got certified and became a personal trainer, yeah that's basically how it happened. So there it is, all you whining bitches getting mad because I work at a gym and know more than you, just be mad at my parents first. Don't come up to me with that fucking bullshit you give me, when you look like a fucking turd on wheels. At least look good before you do that.

  

Comments have been enabled

Ok fellas you can now comment on my postings, ask questions, etc. I will see them even on my old posts.

Meeting Epic Gym Man

When I started my bodybuilding journey I joined Golds Gym in Mountain View, CA when I turned 13(I worked out at the YMCA before that but I'm talking about main gym). To many people in mountain view, Los altos, and Palo alto this was considered "the mecca" at the time. It was after a few months of training there i ended up meeting Epic Gym Man. My father had told me about him before, but he was still a great mystery.
     Epic Gym Man was native american, I don't know what tribe. He had a long ponytail, and wore tight, short, blue spandex shorts. He would perform some of the most impressive acts of fitness anyone had ever seen, one of which was a 700lb quarter squat. He also would often sit cross legged while meditating at the gym and would trill around a 2 foot baton like he was Bruce Lee spinning fucking numbchucks. After I witnessed this there was no doubt in my mind that this man was highly trained in some kind of ancient native american mma.
One day I was at the pull up bar resting from a set and Epic Gym Man approached me. Everyone knew at the time I was new at the gym and I guess he wanted to throw in his spiritual guidance. He asked me(in epic native american voice), " How old are you?" I told him I was 13. He then goes on to say, " When I was that age I had a weight set at home and used to workout." He rambled on a bit more and I wasn't really sure what point he was trying to make, I did one more set after that and left. Even though this guy didn't seem as smart as I had expected I was still glad that I finally got to meet someone so epic.
After I walked away I felt the forces of nature surround me and at that point I knew that I had met someone with a spirituality far beyond most. I was a bit puzzled but I knew this had to mean something, I just didn't know what.
Other bodybuilders at the gym would often make fun of this guy and call him "Squanto" but in the end no one could deny the fact that he was indeed, epic.
If you search this YouTube clip(sorry don't know how to embed video) you will find some rare footage of him at Golds in mountain view performing 1 million crunches at a superhuman speed. There's no other known documentation of epic gym man other than a few black and white photos and 3 original oil portraits which are owned by wealthy land owners. If you are lucky you may see him around mountain view one day running by the 101 and when you do, you will know that have seen something truly, epic. https://youtu.be/hz_-jRpr1E8

The Natural Fella

Ok fellas listen up, this here real natural fella. I follow this fella many year, he train hard and correct and make SLOW, but consistent progress. He never lose his siize like fella who come off hormone. Fellas listen now you see difference in the texture of the skin! Not talking about fcking tan. This fella skin not as thick as the fella I show in last picture,. These fella both same heigt 5'10, similar age similr weight! Notice texture of skin an difference in muscle fullness, also that difference of da muscle density, less than the hormonized fella.. this natral fella here. Not natural Liar like most bodybuilding filth these day! This fella have very good genetic for bodybuild. He not gonna get bigger than this without hormone, maybe he do in tha future.. an then still claim natural, lol. But this here what you can get if you work hard for many year an have good genetic.

How to spot Hormonized Fella(Who claims to be natural)

Fellas, fellas listen up. I tell you how to spot Hormonized fella at gym. The hormonized fella profession, professional liar, scum. Dis fella train less than 1 year natural, this fella lie to friends and family. Look at the fullness of teh delts, fullness of the abs, lean but not necessarily siizee. This fella take hormones and of course he lie. This fella take tren, deca and test. This fella blow up from nutting to this size Ina few month. You see the texture of da skin, it tight, very thin looking. You don't get like this natural. Some new natural fellas get confuse, they think they can get like this in a few years, but no!

3 sports you didn't know I competed in.

So I'm sure some of you are like "wtf Brandon is retarded with no knowledge of sports" lol. Ok so let's start off. When I was 6 my parents put me on a fucking soccer team, "the silver knights" lol. I never liked working out but they made me do it. Running, sweating, cardio, kicking a ball... I hated that shit. I played this fucking shit for like 3 years, I was pretty good at the physical aspect but I was mostly helping assist the person scoring the goals, I scored a few but I was like fuck this.
Next, I did shot put and discuss in highschool. My friend from the wrestling team talked me into doing it and I was like ok. At this point I thought my weightlifting progress was enough to make me good at hurling the shot put and discuss to unbelievable distances! But, it wasn't. Alas I was just a mediocre thrower... And I didn't train my legs much so I didn't have the athletic abilities for it. Jv shot put I threw a 38. And discuss I threw a 110. Yeah, that's not good. Anyways I quit after 2 seasons, mostly because I was high lol.

So, next I tried cross-country running lol. Yeah it didn't go so well... My first race I finished 111th out of, well 111 lol. I really wanted to challenge myself with this sport. I was kind of the bigger guy on the team and also a smoker, but I was determined that my mental focus would overcome, but it didn't. Even the coach was like "Brandon wtf are you doing." And after the second race I quit the team..
The point here is guys, always challenge yourself no matter what you aren't good at, training your body Hard is the best thing you can do to stay in shape, mentally and physically. I love to workout and get results, but stepping out of your normal training regime will only make you stronger! Even if you're not good at something new.
All of the experiences I just mentioned made me stronger physically and mentally, im Glad I did them and now I incorperate something from each of them into my current training. This is what led me to get in the best shape I can be in guys, and it doesn't end there. Keep going and learning more.

Let's celebrate!

Hey guys it's Monday and it's a great day to keep celebrating your imaginary fitness results that some of you have been getting. Yaayyy!....I just lost 0.0000001lbs myself in the last 3 weeks so I'm obviously on track to shedding all this bodyfat! All of my friends who are extremely fat or dumb as fuck say I look like I lost weight so it must be true.

Me Sept 2018

Ah yes much less fat here and wearing those red striped shorts everyone likes to see me wear, or should I say not wear. Weighing 213lbs here and about 14% bodyfat. Yeah took me a good 7months to lose that 20lbs and 6% bodyfat. Still continuing on but I've been lazy and not ready to completely give up my beer drinking.

Fat Me Feb 2018

233-235lbs. About 21-22percent bodyfat. If I said I wasn't fat here, well I'd be a fucking liar. Lol

Ok

Ok let's be honest here guys, the current Mr olympia competitors these days look horrible. There's no shape, only size. They're on too many drugs. These fellas hormonized too much, it destroy the beauty of what bodybuilding is.

Mr ripped

Ok first of all on a late Friday night, Mr ripped Andreas munzer. Out of all the people on steeoids, this guy became one of the most ripped bodybuilders imaginable. You see the quality of the size,the maass, this guy doing what he love to do, get shredded as possible. He hormonized fella, but he do what natural has to try hard to do. Dat is respect for this guy.

New views on bodyfat percentage?

So there seems to be this new thing going on where everyone now has realized there is no 100% accurate bodyfat measuring method. They used to say calipers were more accurate than biolelectrical impedance tests, and then hydrostatic weighing was the most accurate. Now they're saying none of them are completely accurate and then what we thought 10% bodyfat was 10 years is actually much higher. People on YouTube showing pictures of guys looking ripped and saying they are 10% or even 12-13%. Years ago we would have been arguing these people are 7-8%.
I even used to read articles where bodybuilding "gurus" were saying you should never get to over 10% during a "bulk." So everyone was supposed to be shredded at 6-8% tops before they started trying to put on size, lol. That's pretty unrealistic for someone who isn't taking steroids. And that's what these gurus were preaching to people who were almost new to lifting.
I think it makes sense to judge your leaness by the way you look and by how much fat you can basically pinch on certain areas of your body, but you also want to get a second opinion on it so you don't start imagining you are lean because you look at yourself all the time in the mirror. This is where you can test your bodyfat using some kind of testing method.

I don't know why.

I don't understand why most of the old school bodybuilding books and even Arnold's "Encyclopedia of Modern Bodybuilding" don't really mention much or sometimes anything about the importance of increasing the weight you are using on an exercise over time to build muscle size. It seems pretty stupid considering how much a person can learn about working out correctly from a single video on YouTube these days. Most workout videos I watch usually clearly explain not only how to do the exercise correctly but also exactly what you need to do to make progress on the exercise and get results!
Honestly when I first started working out and had some basic knowledge on exercise I started reading these old bodybuilding encyclopedias because there was no YouTube. I found these books to actually confuse me more about how to train correctly as far as training frequency, rest time, and even the number of reps to do.

Chipotle

If you're ordering for yourself at Chipotle and it takes you more than 2minutes to decide what you want on your bowl, burrito, or tacos you're a fucking idiot. Even if it's your first time there, that's no excuse. It's not like there's tons of options of stuff. And at least know if you want it for there or to go, fuck.