Protein powders can be mixed with dozens of ingredients and flavorings to create rich smoothies and shakes that not only taste great, but provide ample nutrition. We suggest that it’s best to adjust shake recipes to suit your protein needs. If you’re getting tired of your usual nutrition program, here are a few delicious protein shake recipes to try:

Banana Shake: Combine 30 grams of vanilla protein powder with 1 medium banana, 1 cup of soy milk, 1 teaspoon golden syrup and 3 to 4 ice cubes in a blender. Place another 2 tablespoons of vanilla yogurt and blend until smooth. Enjoy this shake after a workout to aid in your recovery or drink this as a meal replacement.

Strawberry-Nut Protein Shake: The ingredients for this are 2 scoops of vanilla protein powder, 1 cup low fat strawberry yogurt, 1/4 cup sliced strawberries and 5 macadamia and pine nuts. Shred the nuts and place all ingredients in a blender.

Chocolate Coffee Protein Shake: Mix together 2 scoops of chocolate protein powder, 1 cup of soy milk, 1 cup of water, 1 spoonful of instant coffee and 5-6 ice cubes in a medium blender. This protein powder shake recipe tastes a lot like the creamy, frozen concoctions available at the coffeeshop and can be consumed for breakfast, as a dessert, or as a snack between meals.

Wild Berry Shake: Blend two scoops of vanilla protein powder, 1 tablespoon of butterscotch pudding mix, 1 tablespoon chunky peanut butter and 1 cup cold soy milk. Garnish it with 3 to 5 ice cubes for a smooth drink.

Peanut Butter Protein Shake: Mix together 2 scoops vanilla protein, 1 tablespoon butterscotch pudding mix, 1 tablespoon chunky peanut butter, 1 cup cold soy milk and 3-5 ice cubes in a blender until smooth. This is a very rich and sweet shake that can be a great addition to a high protein meal, or consumed as a snack between meals.

Oatmeal Cinnamon Shake: Prepare 1 cup dry oatmeal, 1 tablespoon chopped almonds, 2 scoops vanilla protein powder, 3 dashes of cinnamon, 12 oz. soymilk, and 2 tablespoons of sugar-free maple syrup. Blend them all in a blender until smooth. Consume this shake as a meal replacement as this is a rich source of protein, healthy fats and carbohydrates.

Pina Colada Shake: Prepare 2 scoops of vanilla powder, 1/4 cup orange juice, 1/4 teaspoon of coconut extract and 1/2 cup of pineapple juice. This recipe needs 1/4 teaspoon of rum as well. Blend all ingredients and add 5 to 6 ice cubes for a thicker and colder drink.

Pro bodybuilders use this trick to help get cut before the big show.

One big requirement is that you have a pretty lean full look and if you have been following our advice here at MassiveMass.com then you should easily be meeting this requirement, so you are good to go and will be able to achieve the full effect.

High Protein Phase
1. Start by taking some Taraxatone or dandelion root to help you shed excess water.
2. Try dropping your carbohydrates down to about 25-30 grams (get these carbs from fibrous vegetables).
3. Intake your carbs first thing in the morning after a walk.
4. Now up your protein to 1.5 grams to 2 grams for each pound of your body weight (use low to no sodium protein).
5. Now divide your protein into seven meals, spaced two and a half hours apart.
6. Drink between one to two gallons of water a day while depleted of carbs.
7. Try going out for two to three 30 minute brisk walks a day, nothing more strenuous because your body will eat your muscle tissue. Do all of these combined for two to three days, the longer you do it the better the effect but do not do this longer than 3 days.

Also during this high protein phase: If you are having cravings take a tablespoon of low sodium peanut butter.

Carbohydrate Phase
1. The day before the event start eating carbohydrates moderately about 33 grams every 2 ½ to 3 hours.
2. Cut your water back to only sipping with meals.
3. Make these carbohydrates low glycemic, for example sweet potatoes, oatmeal, whole-wheat pasta, etc… Eating these carbs will make a huge difference.

If you start to lose all definition and your muscles start to become flat begin carbohydrate phase early.

Most people have 2 goals when it comes to fitness, they are-

1) Build extra muscle mass

2) Lose fats

Just before you make up your mind to binge eat all day long, understand this. Your body can only absorb the nutrients goodness so much, up to a point where your body can no longer assimilate the food intake, it will be turned into stored fats for further use. Therefore nobody gets ripped by eating too much, the key is simply to eat enough for muscle growth.

Generally, having extra 3-500 of calories would be enough to do the trick. This way you’ll get lean tissues instead of fats, food intake coupled with proper exercises would be the key to get you that perfect body sooner.

Bear in mind, you probably won’t gain as much pounds as you like a week. Normal healthy rate is to gain about half to a pound a week. That is possible if you have the correct set of training. Although it’s slow, but at least you get to keep track on your own body fat level and able to tweak when you see fit. If you start gaining fats, lower your intake slightly.

Slower and more consistent approach is the best way to go for gaining extra muscle mass, not overly eating but eating just enough to gain those lean tissues. Always listen to what your body is telling you, find out how those surplus of calorie intake is interacting with your own metabolism rate, and you’ll get leaner, fitter and ripper in no time!

It is not the fault of the diet program they followed. They gained weight for two reasons: they got back to their old lifestyle habits-that is, regular junk food intake, and they started living a sedentary lifestyle and forgot all about exercising.

It’s critical for you to stay on your diet and exercise routine even after you have reached your desired weight. However, many folks don’t. Guess what? The weight is back in town.

If you do not want to go to the gym, fine. Then walk to lose weight and maintain the weight you’ve lost. Here are 3 “weight loss by walking” tips.

1. See your doctor: Your doctor may have suggestions for you regarding walking to lose weight.

Your doctor will be able to structure a regular walking schedule for you based on your current health situation. He might also recommend some other activities besides walking.

2. Track your steps: Just walking threw a store today, the yard tomorrow, dose not cut it. We need to walk to lose weight. Walking here and there doesn’t give a clue on how many steps you’ve taken each day to achieve your goal. To count your steps, you can use a pedometer.

They are not very expensive and you can find one at most local stores. Pedometers will help us count our steps. This way we know how many steps are needed everyday to lose fat effectively.

As you start walking, you will feel much healthier and your energy levels will increase.

3. Put the right clothes on when walking. The ideal clothing is loose and comfortable. Do you enjoy walking for weight loss in tight jean and heavy sweater if it’s not cold outside? I personally don’t. So select loose-fit and light weight.

Also be sure to put on athlete shoes that make our feet comfortable. If we wear the wrong shoes we will soon get bored of walking. Even worse, we could end up with muscle injuries.

In reality, you will do much better setting smaller, achievable targets for yourself. If you must try the new-clothes strategy, go down a size at a time, and do not buy anything you have to take out a second mortgage to pay for.

Because, if you continue to remorse on losing weight fast, you will end up incorporating fad diets or those that offer quick weight loss.

For most people who are not aware of this fact, there are no such things as quick weight loss diets and there is no nippy weight loss for people who want to be slimmer than what their body can provide.

The problem with most people is that they tend to opt for nippy fixes wherein fact these things are not effective at all.

Another important thin g I want to mention, healthy, while most of people think that diet pills are not healthy and instead they rely on some vegetables or and fruits to supply them with the vitamins and minerals they require, they are very wrong. In today industry everything is manufactured to be profitable (not healthy) and fruits and vegetables are the same, and to make them profitable they destroy some important elements of organic nature of them. So if you know any diet pills or extract that is based on natural fruits (not chemicals) use it to get the minerals and components your body need in the diet process.

Today, there are plenty of weight-loss strategies that are guaranteed to backfire. This is because these nippy fixes instilled on certain diet plans are, in reality, not efficient because it does not employ the right principle and the right attitude in losing weight.

These quick weight loss diet plans are known as fad diets because that is exactly what they are, just a fad. In time, when fashion is over and popularity wanes down, people will realize that the diet they have depended on is not reliable at all.

These quick weight loss diet plans are known as fad diets because that is exactly what they are, just a fad. In time, when fashion is over and popularity wanes down, people will realize that the diet they have depended on is not reliable at all.

Here they are:

1. Skipping meals

1. Skipping meals

Does your diet plan require you to skip meals? If it does, then, it is a fad diet.

Skipping meals will only cause a hypoglycemia, or the condition wherein your blood sugar is really low, and will probably only be effective in making you eat twice as much at the next meal.

2. Dieting without exercise, or vice versa

2. Dieting without exercise, or vice versa

Therefore, diet plans that do not require you to exercise are nuisances. People are born to move.

But then again, exercise alone is not sufficient. Hence, it would be better if diet and exercise will go hand-in-hand.

But then again, exercise alone is not sufficient. Hence, it would be better if diet and exercise will go hand-in-hand.

There is no better time to start losing weight. If you want to really lose those excess fats, you have to lose weight now.

Delaying tactics will not get you anywhere and will only make the problem worse. So, if your diet plan suggests a certain timeframe for you start losing weight, chances are, you are following the trend of fad diets.

Boiled down, it is best to rely more on the way you feel than the tale of the tape. This means that if the weighing scale tells you that you are losing weight even if it is slower than you would like, but you are feeling energetic and positive about your weight-loss efforts, then, you are just doing fine.

As mentioned and is worth mentioning all over again, weight loss is not a quick process. Another important thin g I want to mention, healthy, while most of people think that diet pills are not healthy and instead they rely on some vegetables or and fruits to supply them with the vitamins and minerals they require, they are very wrong. In today industry everything is manufactured to be profitable (not healthy) and fruits and vegetables are the same, and to make them profitable they destroy some important elements of organic nature of them. So if you know any diet pills or extract that is based on natural fruits (not chemicals) use it to get the minerals and components your body need in the diet process.

Muscles require protein in order to maintain their strength and integrity, so a crucial part of muscle building is to have an adequate amount of protein. The more muscle mass you produce the more effectively your body burns fat also. Protein is essential to good cardio health. Without sufficient quantities, problem may arise.

An effective way to control your appetite, including cravings for foods that are not good for you, and to remain satisfied between meals is to consume protein with every meal. Protein takes more energy to digest than other nutrients. The temperature of the body increases slightly as proteins are metabolized.

These few degrees increase produces a thermogenic effect that in turn helps to burn fat calories more effectively. This can help you in your quest to lose weight. Also eating the correct amount of protein can keep you from eating in between meals and those types of food that add the weight on. Often times, it is found when you are craving sweets that you actually need protein, and if you eat the protein instead of the sweets the craving for the sweets goes away.

Deficiencies in protein often make for sweets being sought after so if you want to cut back on sugars, try increasing the amount of protein in your diet.

Some sources of quality protein are:

Tuna, Salmon, in fact all kinds of fish are great sources for lean protein as long as they are grilled, broiled, or baked. Low-fat cottage cheese is not great protein but also a source of dairy for your daily needs. Lean red meat consumed in moderation is a great source of quality protein. It also is great for the health of your blood.

You can also try with: tuna, Salmon, in fact all kinds of fish are great sources for lean protein as long as they are grilled, broiled, or baked. Low-fat cottage cheese is not great protein but also a source of dairy for your daily needs. Lean red meat consumed in moderation is a great source of quality protein. It also is great for the health of your blood.

This can be a regular problem for anyone expessing a desire to improve their body shape, which is why many people quit, thinking that they are by some means unable to add body mass.

So why does this occur to so many people and what can you do to resolve it?

From my knowledge, those of us who do not make good muscle gains in the gym make the same mistakes time after time.

Read on below to see if you are making these everyday mistakes, with solutions for every problem.

Hardgainers opt for the wrong body building workouts to reach their aims, often following expert bodybuilding programs from books and magazines.

This is no use for the typical guy or girl, and in particular for hardgainers.

In order to increase muscle mass you should train for around 45 mins with heavy weights, doing 2-3 sets per exercise. Keep your sets at between 8-15 sets per weight training session.

There is no benefit doing 20 or more sets and sacrificing many hours at the gym.

Doing the same bodybuilding training routine week after week, even though they have not made any obvious muscle mass gains.

In order to encourage muscle growth you must change your workout every 8-12 weeks. Our body’s have a kind of muscle memory so it quickly gets used to the same weight workout you repeat each week.

You must shock your muscles by altering your body building workouts routinely.

Not having days off from weight training.

I take 1 week off half way through every weight training program.

This gives my muscles time off to recuperate and revitalize. In the past, before I took regular time off I often experienced muscle strains and tendon injuries.

An additional advantage is that I often experience increased strength after I’ve taken a week off.

Bodybuilding training on successive days.

Doing body building programs that involve using heavy weights places a lot of tension on your muscles. It can even take up to 24 hours to re-establish your glycogen energy reserves. Therefore, try to train no more than 2 consecutive days. This will ensure your body can re-nourish itself, resulting in optimal energy when you train at the gym.

You depend on bodybuilding supplements to compensate for a incorrect diet.

Many muscle building supplements are not anything more than high priced marketing gimmicks. They drain your bank account of hard earned cash and do nothing to build lean muscle. Even if you spend $75 a week on bodybuilding supplements, it will make no more than 10% difference to your lean muscle mass gains.

All workout programs should be prepared around a stable dietary plan.

You have got to make certain that you feed your muscles with the nutrients it requires in order to develop solid body mass.

Summary

In order to increase muscle faster than you have ever achieved previously, you must forget the traditional body building methods that you have picked up in the past from pro body builders in muscle magazines.

Slow gainers in particular should adjust their muscle building training routines and stop repeating the common mistakes I’ve mentioned above. Do this and could see some amazing results!

MASS GAIN 101

Written By: Manny Kirby AKA Azifukared

WARNING: This diet isn’t for everyone, find what best works for you!

My mass gaining secrets: “EAT,SLEEP,TRAIN,EAT” repeat

Over the years there has been numerous ways to pack on the mass, which way is best 4 you? Well I found my secret, through trail and error. It wasn’t in the gym or what I ate. It was how much of what I ate and partly due to timing.

We have been told more calories, more carbs, more protein 4 building bigger muscles…The 40/40/40 diet, etc…

Well for me, that wasn’t the case. I’ve always been thin, due to track and field, break dancing and dancing in the streets. So for me to pack on the hard earned weight was a challenge when I wanted to do so.

I tried the weight gainers, the fast weight gain drinks you MUST have after working out, uugh! Can you count the sugar highs?

My secret is as follows…

Meal One:
2 packets of grits
2 slices of cheese
And egg whites….2 cups
Dunkin Donuts Iced coffee

In Between Meal One and Meal Two:
Protein shake and a handful of almonds

Meal Two:
Hamburger with ketchup
Bottle of water

In Between Meal Two and Meal Three:
Can of diet Pepsi
Handful of almonds
Turkey burger with cheese

Depending on when I workout, I would workout around 4:00 – 5:00pm If not it would be 11:30 am – 12:00pm. And I would eat meal one early in the morning then an hour and a half before workout have my first in between meal before leaving. Since I live in NYC, I would also have my NO2 “Stuff” on the train before I attack the weights.

This is an example workout…

Leg Day:
10mins of leg ext. to warm up quads and to help etch in detail when I practice the posing and squeezing.
Then it’s off to super setting the leg ext with walking lunges with dumbbells with an added twist, jumping squats. This brings in my teardrops like no other and forces so much blood in my quads that it’s hard to stretch or squeeze.

The leg ext can go as high as 150lbs 4 reps, then the lunges with weight high as 70lbs. And I always go down all the way. Jump high as I can for two times.

Rest for long as I need.

If I’m feeling SPRY that day, I’ll add in some hack squats for good measure.

By this time it’s close to 1:00pm and time to eat again. On a normal day, I wouldn’t eat right away. But, since I am a personal trainer I don’t get the time always to eat so I eat when I can.

Meal Three:
Poached Salmon
Brown rice
And some veggies
1 Can of diet Pepsi

Start work at 2pm

In between Meal Three and Meal Four:
Round 3-3.30pm
Protein Shake
Handful of almonds

4:15pm or so, I will have a bottle of water.

5pm I will have a handful of almonds.

6pm rolls around and two more clients to go, I’ll have a protein shake and almonds before I head home.

9pm or so “My Treat” brown rice, chicken with sweet and sour sauce and Pringles cheddar cheese plz!

And by 11pm I have a weight gain shake with whey isolate.

Then do it again the next day, but with a different body part.

Now the whole Idea of mass gaining is: Not to take in so much fat, there will be fat, but if you do it right, there won’t be any extra padding. I eat certain kinds of food to keep me in a happy state, where as I feel
hungry. Should never get to that stage. I don’t eat just to eat, my parents well my father jokes every now and then, I must have a tape worm! HA!

But on the real, this is just a sample meal plan I follow. Nothing to crazy, every now and then, I may change something for a whole pizza. Space it out over two days.

I’ve also cut back on the milk, whereas I used to drink up to 2 gallons a day. 1 gallon was 4 shakes, the other, cereal and the fact I just love milk!

But now a days with everything having some type of hormone in it, I’m watching more of what I eat, even though it may sound bland, but hey, it gets me through the day.

Not every diet you may read will be great for you, figure out what’s best for you…trail and error!

So there you have it, MY Mass Gain 101!

TIP #1

Protein is necessary for the building and repair of body tissues. It produces enzymes, hormones, and other substances the body uses. It regulates body processes, such as water balancing, transporting nutrients, and making muscles contract. Protein keeps the body healthy by resisting diseases that are common to malnourished people. Prevents one from becoming easily fatigued by producing stamina and energy.

TIP #2

Fiber is a virtually indigestible substance that is found mainly in the outer layers of plants. Fiber is a special type of carbohydrate that passes through the human digestive system virtually unchanged, without being broken down into nutrients. Carbohydrates constitute the main source of energy for all body functions.

TIP #3

Who said not to eat fat? There are so many low fat this low fat that…plain and simple don’t be scared of it. Eating fat won’t make you fat! Just stick with the healthy fats and you will stay healthy.

We all need fats. Fats helps nutrient absorption, nerve transmission, maintaining cell membrane integrity etc. However, when consumed in excess amount, fats contribute to weight gain, heart disease and certain types of cancer. Fats are not created equal. Some fats promote our health positively while other increase our risks of heart disease. The key is to replace bad fats with good fats in our diet.

Learn more about eating fats

TIP #4

Want your body to stay in shape then stay away from foods that contain the following:

- Shortening
- Hydrogenated oils
- Margarines
- High Fructose Corn Syrup

PERSONALIZED SUPPLEMENTATION

I will be in the gym and getting in a session and I will be in the middle of a set and peep out the corner of my eye and see some guy looking over my way. Now the first thing that pops into my head literally is “Uh Oh did I do something to him or one of their family members or friends that I do not know of?” So I finish my set, relax catch my breath and rest until my next set, I peak a gander out the corner of my eye and here he comes walking towards me. Once again in my mind I am thinking “ggrreeaatt now I am bout to get into a scuffle in the middle of the gym!” To my surprise he approaches me and says “listen I need to know how I can get to look like you!” I say thank you for the compliment but just tell him it is all hard work and dieting. Without hesitation or even a chance to even think about what I just said to him the first thing he asks “what supplements do you take?” “I need to know so I can get on your level”.

At this point and time in my training I was about 6 weeks out from my first all natural show, and wasn’t ready to step on stage yet but was in good shape. So I said to him nicely “let me finish up my workout and I can let you know further”, he basically followed me around the rest of the time in the gym which was annoying but I just ignored him and continued my duties. So I finished up my routine and what I needed to do and he caught me in the locker room and I sat with him to explain supplements and supplementation to him. I DID NOT and I repeat DID NOT tell him what he should be taking or what brands and amounts, I just broke down the basics. Now I am just going to share with you what I shared with him and just let you know the basics of supplementation for the general population of lifters (average, athlete, bodybuilder, and power lifters).

Now when everyone thinks all natural they think that we do not take supplements or take anything extra outside of food and water. Now that would be completely out of reach and basically nuts. We would not be able to achieve and reach the physical condition and physiques we attain just on food and water alone. Do not get me wrong like I tell everyone DIET is the key to success. When I decided to become an all natural bodybuilder and sacrifice my life to this sport believe you me I did my extensive amount of homework. I would read, research, read, research, read, research, read, research, it was a repeating pattern. I did this everyday because I knew if I wanted to become the best I had to know every detail about my dieting, training, and supplementation. This in my eyes is where 90% of people who try fail; they think it is as simple as eating, lifting, taking this supplement, and BAM they are going to get a magical body and results. Well my friends it is much more than that it is a science, more importantly it is about what works for you best.

Now everyone isn’t a bodybuilder or even an athlete, there are just average everyday people who just go to the gym for their own personal reasons outside of competition. So what I am going to do is just provide lists of supplements of what I feel are essential to any type of gym rat whether competitive or not. Mainly PLEASE PLEASE PLEASE remember nothing replaces proper dieting and nutrition (whole foods), do note that I am not a certified/registered dietician, nutritionists, or doctor at that. So please always remember to do your supplementation and dieting research before starting anything new. Also if you have any health issues (allergies, reactions, etc.) make sure you contact your doctor first before beginning any diet or supplement..

Supplements for the “Average Lifter”

• BCAA’S/Amino’s
• Creatine
• Glutamine
• Protein
• Multi Vitamin
• Fish Oil
• Glucosamine/Joint Product
• Food Food Food

Supplements for the “Field/Court Athlete”

• EAA’s/BCAA’S/Amino’s
• Creatine
• Glutamine
• Protein
• Weight Gainer
• Multi Vitamin
• Glucosamine/Joint Product
• EFA’s
• Natural Sterol’s
• Vitamin C
• ZMA
• Food Food Food

Supplements for the “Bodybuilder/Power Lifter”

• EAA’s/BCAA’S/Amino’s
• Creatine
• Glutamine
• Protein
• Weight Gainer
• Multi Vitamin
• Glucosamine/Joint Product
• EFA’s
• NO/Pump Product
• Fat Loss Product
• Diuretics
• Natural Sterol’s
• Vitamin C
• DHT Blocker’s
• ZMA
• Food Food Food

Finally before I get a million and one emails/messages about what supplements I take and how much, I will pull you into my world a little bit and let you know my dirty little secrets. Now do note my supplementation is always different based on my needs and what season I am in, depending if I am getting ready for a show, off season bulking, or maintaining. My favorite supplement line that I absolutely love is Universal Nutrition/ANIMAL, do not get me wrong there are other brands that have great products. I have used MHP, BSN, Muscle Tech, and more, but after much trial and error this brand/these products WORK BEST FOR ME. All these supplements listed I have used them all and have nothing but great success with them. Once again supplementation is about what works best FOR YOU and not what some guy in a magazine is using!

My Supplementation Weapon Choices

• ANIMAL PAK – Multi Vitamin/Minerals/Nutrients
• ANIMAL Omega – EFA’s
• ANIMAL Flex – Glucosamine/Joint Product
• ANIMAL Nitro – EAA’s/BCAA’s
• ANIMAL Cuts – Fat Burner Diuretic
• ANIMAL Pump – NO/Pump Product/Creatine
• ANIMAL Stak – Natural Sterol/DHT Blocker
• Universal EAA Stak – EAA’s
• Universal Shock Therapy – NO/Pump Product
• Universal Storm – Creatine
• Universal Whey Protein – Protein
• Universal Torrent – PWO Shake/Recovery
• Universal Real Gains – Weight Gainer
• Universal ZMA
• EAS – L-Glutamine
• Food Food Food

Good luck and remember “Stay Strong, Eat Healthy, and Train Hard”!

RJ “Mr. Aestheticz” Perkins

Check out RJ “Mr. Aestheticz” Perkins on Myspace!

Email RJ “Mr. Aestheticz” Perkins: mr_aestheticz@yahoo.com