相親9個話題讓你聊出真感情

兄弟姐妹
初次見面談點什麼好呢？談談父母吧，有點不妥，萬一她的父母分居或離婚，會引起她的不快。通常的話題就是談談兄弟姐妹。聊聊兄弟姐妹，可以加深了解，活躍一下氣氛。而且你想了解她的家庭，說明你喜歡她，這樣也容易贏得她的信任。
兒時的理想
聊聊兒時的理想吧，這是一個很有趣的話題，既輕鬆愉快，又能增進感情。不過，你別搶著話頭不放，要讓她說話，她說得越高興你就越有戲。
名勝古蹟
以前去過什麼名勝古蹟？這個問題她很樂於回答，也不會有什麼戒心。為了讓她打開話匣子，你再請她給你介紹一下，你只要做一個忠實的聽者，她會很快對你產生好感。這時你可以再主動一些，問她還想去什麼地方，如果她說某某地方一直想去，你表現的機會就來了。
勇敢地說吧，“我也一直想去那。哪天我們一起去，讓我們一起來實現夢吧？”她會很愉快地接受你的邀請。其實，聊過這些以後，你對她的知識背景、興趣愛好也了解了不少。
喜歡的美食
如果你們在飯館或酒吧約會，談談各自喜歡的美味吧，這是一個令人愉快的話題。談論美食，你不僅能了解她的口味，找到共同點，而且再也不用擔心沒有話題了。
如果她有拿手絕活，先不失時機地誇一下，接著問她，“聽得我都流口水了，哪天讓我一飽口福吧。”就算她知道你在恭維她，她也很受用。如果你也有一手，別忘了邀請她品嚐你的手藝。
業餘愛好
喜歡集郵、唱歌，或是跳舞？喜歡運動嗎？喜歡聽什麼音樂？這些問題不能不問，不然你怎麼知道她的興趣愛好呢。而且她也希望展示自己，一舉多得的事，何樂而不為呢。
未來計劃
能談談你在大學的生活嗎？還想繼續上學嗎？她可能對這些話題很感興趣，大談而特談她的學生生活，有趣的事情，取得的各種榮譽等。但是，她也可能反應冷淡，只是說目前的工作專業不對口，然後轉移話題。不過，不管出現哪種情況，都給你一個恭維她的好機會。
工作情況
如果你大學畢業後，已經工作了一段時間，談談工作是一個不錯的話題。但是，你要控制主動權，別讓她不停絮叨一些生活中煩心的瑣碎事，她會越說越不高興，你也越聽越不耐煩。
不過，多數人說起工作，哪怕是再索然無味，也會說得天花亂墜。這沒關係，你至少可以知道她將來是一個工作狂，還是一個好的家庭主婦。
身邊的好友
和她聊聊她的朋友吧。也許你不認識她們，但這不要緊。她會很​​高興談她的朋友，她們交往的細節，見面的時間、地點。也許你一點也不感興趣，但千萬別不耐煩，這可是你了解她的大好機會。想和她繼續發展嗎？從了解她的朋友開始吧。
別提她舊愛
初次約會，不要問起她的舊愛。這樣的話題，她要是不提起，你不能冒然張口。她可能還愛著他，也可能還處在上一段愛情的痛苦當中。第一次見面的時候，別以為談談她過去的戀人，開導她，安慰她，就能贏得好感，往往會適得其反。
想取悅她，就別讓她回憶過去，聊聊高興的事。記住，你的目的是贏得她，不是來給她擦眼淚的。

WBFF Pro Male Fitness Model Rob Riches Talks With Simplyshredded.com

How did you get started with bodybuilding?

I had been working at a gym for a few years and was making some pretty impressive gains. I had no aspirations to be a model or had ever wanted to step on stage up until that point, but one day when I was on my break reading a copy of Men’s Health, I saw a guy in an advert that looked uncannily like me – but just in better shape. It was though I was looking at myself from a few years from now, and it really motivated me to want to take my training further. I found out that this guy was called Paul Amos, and was sponsored by a UK supplement company called LA Muscle, which I proceeded to write to. I figured with a similar look, and a few more months of hard training and watching what I ate, I could be doing what he was doing – winning competitions and appearing in magazines.

This was the first time when I wanted to step on stage and appear in a fitness magazine with my name next to me.

So I decided to send in a picture to the supplement company (It was just of me in my kitchen in my shorts, squeezing my abs with my hands over my head – a pose that somehow later became one of my signature poses that I’ve done ever since on stage and in shoots). Barely a week had passed before I received an email from the supplement company inviting me to their London head office to meet with the director.

After speaking for about 30 minutes, I was signed as a sponsored athlete and had my eye on my first show 4 months from there.

It was the BNBF (British Natural Bodybuilding Federation), in London, England, and with no prior experience of competing, except for watching hours of videos in the run up to my debut show, and a lot of seemingly conflicting advice from everyone who felt as though they had something valuable to contribute to me, I stepped on stage on July 22nd 2006 in the novice category, and won, and up against some pretty big guys. My time spent doing cardio, being constant with what I ate, and making sure I knew all the poses to display everything that I had been working towards, had paid off. That was my first taste of competing, and the winning was the icing on the cake that kept me coming back for me. 5 years later and I’ve competed 21 times.

Not all have resulted in a win, but the feeling of stepping on stage has always been the same: A rewarding feeling for months of dieting and training to get into the best shape of my life.

Where does your motivation come from?

It started out with the usual hopes and dreams of wanting to be that guy in the magazine, or the one on stage being awarded first place. That was the drive in my early years because it was all new, and it was a place that I’ve never been to before. It was this feeling that every workout I would complete, and every clean meal I ate, I was getting closer and closer to achieving what first got me interested in training. I wanted to be the best. But I was going at it blindly and blissfully unaware of how to actually achieve my dreams. I didn’t know how to get in the magazine, or how I was ever going to the win these big shows that I was reading about each month in the magazines. All I knew was that if I focused on what I had control over – my choices as to whether I lift with good form, to go heavy and strict, to always go for the clean, healthy food every meal, then I was heading in the right direction!

That’s what kept me motivated back then; The hope that if I kept making what I thought to be the right choices, I would one day get the chance to be in the magazines, and win the competitions.

This blissful belief kept me hungry for knowledge, and so I would always be researching and asking more questions than there were answers (certainly from the people I was asking at the time), so that I could make more of the right choices. I must have been doing something right, because fast forward several years (of hard work and not always making the right choices, having to backtrack sometimes. “The road to success is always under construction”), and I found myself achieving the very goals that I had set myself from the beginning. So what was my motivation now? This was a tick in the box for me, and although I still wanted to be the guy in the magazines and winning the shows, (it’s somewhat easier after being first published to get your foot in the door and build from there), but now I found my attention (and time), turning to something else that wasn’t really there before, and that was a growing following. Having everyone from younger guys eager to learn how to train properly and gain muscle – without the use of drugs, (of which I saw a little of myself in many of them), to middle-aged men who had never worked out in their lives, beginning to take an interest in their health, and their families, after having seen a few of my videos online, (more often than not, shown to them by their sons). This was something that was so rewarding to read messages and stories of how they’ve literally transformed their lives from the little pieces of information I had been putting out through videos, articles, and at the fitness expos when I was working at them for my sponsors. It really made me appreciate the position I was in, and made me rethink why I was doing what I was doing. I had achieved my goals, and could now turn it around and play a part in helping others do the same. This level of motivation I found to be far more rewarding and pushed me to want to do even more, through better explained videos on training and nutrition, and more time spent on my social networks and websites to answer questions and post more recipes and new exercises to try.

It wasn’t like I felt I had ‘made it’, it was more that others were starting to notice what I was doing and wanted to know how they could do the same. I was simply showing them the ropes to climb higher.

What workout routine has worked best for you?

While I’ve tried most styles of training over the years, mainly for the video work that I do, or just from curiosity towards if it would work better for me than what I was used to, (I keep detailed notes of everything, so that I can see of any changes and try to understand why and how it happened), but my preferred workout routine, and one that has seemed to deliver the best results over the years, is that of the Weider Principle. I basically train like a bodybuilder, (even though I don’t consider myself as one – mainly because if I did, I’d always be struggling to put on more size, and that is no longer a top priority for me these days), which means straight sets, and increasing the weight for each set, (although I do try to always hit 10 reps, so as to keep my rep-range constant, forcing my body to have to adapt to an increase in weight only, and not a drop in reps). I usually train one large muscle group followed by a small group, and spend no longer than about 80 minutes in the gym, from the time I walk in, to the time I leave. I’ve recently switched to fewer exercises but with higher sets, and really feel the pump by the time I leave, after having giving my all in the gym.

I train like this 5 times a week, with one additional day spent focusing entirely again on smaller muscle groups like forearms and calves (sort of like a half rest day). One day a week is usually spent away from the gym, although I might throw some cardio and abs in on that day, so it’s never really a full rest day.

Monday: Quads & Calves

• Squats 8×10 (3 warm up sets of 20-15 reps)
• Leg Press 5×10
• Seated Leg Extensions 5×10
• Calf Press (Performed on Leg Press) 6×20
• Seated Calf Press 4×20

Tuesday: Back & Forearms

• Lat Pulldown 3×20-15 (warm up sets)
• Weighted Pull Ups 4×10
• V-Bar Rows 5×10
• Barbell Rows (Wide Grip) 4×10
• Close Grip Pulldown 3×10
• Reverse EZ Bar Curl 4×15
• Seated Wrist Curls 4×15

Wednesday: Shoulders & Calves

• Seated Dumbbell Press 3×20-15 (warm up sets)
• Clean & Press (Explosive Movement) 5×10
• Rear Delt Dumbbell Raises/Rear Delt Cable Flys (Alt. each week) 4×10
• Seated Military Smith Press (Back of Head) 3×10
• Standing Lateral Raises 3×10
• Calf Press (Performed on Leg Press) 6×20
• Seated Calf Press 4×20

Thursday: Cardio & Abs

Cardio: Usually 40-60 minutes on a stationary bike, at a moderate to high – causing a sweat after 20 minutes, increasing the resistance every 5-10 minutes. (I usually do this 2-4 times a week in the morning before breakfast, as I reply to emails and answer questions on my social pages).

• Hanging Leg Raises/or Lying Leg Raises 3×30
• Seated Dumbbell Twists/ or Lying Side bends 3×30/50
• High Cable Pulldowns/ or weighted crunches 3×30

Friday: Hamstrings & Lower Back

• Lying Hamstring Curl 5×10 (2 warm up sets)
• Stiff Legged Deadlift 5×10
• High-Foot Leg Press/ or Long Step Lunges 4×15-10
• Good Mornings 3×10
• Seated Leg Curl 4×10

Saturday: Chest

• Incline Dumbbell Chest Press 6×15-10 (2 warm up sets)
• Incline Dumbbell Flys 4×10
• Cable Flys 3×10
• Decline Barbell Press 5×10
• Dumbbell Pullover 4×10

Sunday: Arms

• Rope Pulldown 3×20-15 (warm up sets)
• Weighted Dips 4×10
• Lying EZ Tricep Extensions 4×10
• Reverse EZ Bar Pulldown 4×10
• Olympic Barbell Curls 5×10
• Dumbbell Curls/ or Hammer Curls 4×10

If you have to pick only 3 exercises, what would they be and why?

1. Squats. I’ve had a love-hate relationship with Squats over the years, but as of right now, I love doing squats – going through a full range of motion, and stretching out my quads on the floor between sets. I don’t go as heavy as I have done in the past, but really feel like I’m adding some good thickness to my legs from focusing on the range rather than the resistance.
2. Olympic Bar Curls. Biceps have always been a favorite muscle group of mine to train, but since I’ve started using the Olympic bar to curl with, I’m noticing my arms start to thicken out, where as before they had good size from the side view, but when viewed from straight on, I felt as though they lacked the width I should have in them.
3. Calf Press (on Leg Sled). Like with squats and legs, training calves has always been a last thought for me when it comes to getting them done at the end of the workout. Since focusing on calves like I would with any other muscle group, I’ve given them priority with their own day of training, using higher sets and reps, and keeping the weight heavy. I use the leg press (sled) at least 3 times a week to train calves, and have been seeing improvement in both their size and overall development.

What is your diet like?

I focus on three things when it comes to my diet: Food Type, Portion Size, and Timing. By consistently eating wholesome, nutrient-dense food, balancing my macronutrient ratios (which are currently split as 45:35:20 for protein’s, carbs, and fats, at a daily calorie intake of around 16 calories per pound of bodyweight, which is just shy of 3000 calories a day, at 330 grams of protein (55g every 3 hours), 256 grams of carbs, with 50% split between breakfast and post-workout (65g each), and the rest distributed evenly across the other meals (42g in 3 more meals), except for my final night time meal), and 65 grams of fat, split evenly throughout the day, (11g in every meal).

Sample Diet:

• Meal 1: Gluten-free oats cooked with water on the stove, with a teaspoon of RAW honey and some stevia extract and cinnamon for some sweet and spice, plus a 2-scoop serving of chocolate Hydrowhey, made in my bullet blender with water, ice, stevia extract, coffee beans, and a teaspoon of raw almond butter.
• Meal 2: (Meals 2, 3 and 4 are usually the same as this makes it easier to prepare them all, plus they all contain the same amount of calories and macronutrient ratios). Poached Swai fillet (meaty white fish cooked in a pan with just water to boil it), with yam or brown rice for my carbs, and a heavy dose of green vegetables (for both the fiber and nutrients, and also to make it seem like I’m eating more, as I count these as a free-food, meaning I don’t count the calories from the veg, so add it as a sort of clean, bulk food). For fats, I’ll either have a handful of raw almonds (about 10), Flaxseed oil, or even a third of an avocado (depending if I can find the ripe ones when I’m shopping).
• Meal 5: (Post-workout) 1 scoop of chocolate hydrowhey with two scoops of glycomaize (a waxy maize starch). 30 minutes later I’ll have another smaller meal that usually consists of either fish of chicken (recently I’ve been BBQ’ing a lot of Turkey tenders as we have a big BBQ at the studio I run in Downtown Los Angeles, so I like to make use of it as often as I can), and some more yam with a small salad.
• Meal 6: Besides breakfast, my final meal of the day has to be one of my favorite things to eat. It consists of a scoop of chocolate Casein (Optimum Nutrition), mixed in with 6 egg whites, some stevia extract and cinnamon, microwaved for a minute, then a teaspoon of raw almond butter stirred in and put back in the microwave for a further 40-60 seconds. Once cooled, it’s like some kind of chocolate soufflé that I can enjoy, knowing that I haven’t strayed from my nutrition plan, plus it’s a slow releasing protein – from the casein and fats from the almond butter, helping to keep me anabolic throughout the night.

When trying to cut down do you prefer to use HIIT or just normal cardio?

I tend to stick to steady pace cardio, switching between the stationary bike, cross-trainer, and incline treadmill, either doing up to an hour on one machine alone, or spending 20-30 minutes a time on 3 or 2 different machine respectively.

Every now and then I’ll throw a HITT session in there, but whenever I do that, my metabolism is spiked for several hours after I’m finished, which leaves me feeling even more hungry throughout the day. Not what I want to be feeling when I’m already cutting calories to burn fat.

What is your supplementation like?

I tend to stick to the basic stacks of a good whey protein ( being a TEAM Optimum Nutrition sponsored athlete, I use their Hydrowhey and Gold Standard proteins), a casein protein for night time (Gold Standard), glutamine and BCAA’s, L-Carnitine, CLA, creatine (ON’s micronized, monohydrate – but only when I’m not cutting for a show or a photo shoot), and Glycomaize – a fast acting waxy maize starch, that I add to my post-workout shake for rapid glycogen replenishment.

Besides those mentioned, I also take a daily multi-vitamin, digestive enzymes, ALA, and ZMA for at night.

Favorite Quote?

Don’t just count the reps, make every rep count.

Shredded At 44: Fitness Model Helmut Strebl Talks With Simplyshredded.com

How did you get started with bodybuilding?

At 12 years old, I was a skinny weakling and an easy prey for bullies as I stood out in absolute contrast to a schoolmate who was a muscle machine. At first, I got into lifting weights only to protect myself. But soon, I was also determined to put myself on a physical par with this schoolmate, my odd twin. Here was wishful thinking. From it, there came my dream of becoming a fitness model. I liked weightlifting from the start. My first pair of weights was five kilos a piece. This was two bottles of washing detergent, filled with water though. I did not have proper dumbbells until a few years later. I was 16 years old when I joined my local gym. From early on, high aspirations and mental conditioning have been the keys to my life in fitness training and competition.

For I feel that to develop in the sport takes big dreams and a mind set for realising them. Bodybuilding is the art of the possible.

Where does your motivation come from?

What truly motivates me is my mission to serve as a graphic example of achieving ideals—ultimate fitness dreams and more. ‘My life is my message’, so I would have it.

There is for me too the simple fact that training can feel so good. I mean incredibly good, when the mood and energy are right.

What workout routine has worked best for you?

My routine is far from being over-programmed. Every five or six days, I train each of my major muscle groups.

Monday: Back/Shoulders/Calves/Abs

• Wide Grip Lat Pulldowns – 4×16-20
• Chin Ups Close Grip – 3×12
• DB Rows (Pronation grip) – 3×8-12
• Seated DB Military Press – 5×8-12
• Seated DB Side-Arm Raises (neutral-grip) – 3×15-20
• Standing BB Upright Rows – 4×8-12
• Seated Calf Raises – 5×30-50
• Standing Calf Raises – 5×10-15
• Seated Machine Crunches – 6-8×30-50
• Leg Raises (in abdominal chair) – 5×20-40

Tuesday: Chest/Triceps

• Bench Press – 5×6-10
• Stability Ball DB Bench Press – 5×10-15
• Butterfly Machine – 5×10-15
• Seated BB Tricep Extension – 5×8-12
• Dips – 5×15-20

Wednesday: Biceps/Hamstrings/Abs

• Seated BB Preacher Curls – 5×8-12
• Standing BB Bicep Curls – 5×6-10
• Lying Leg Curls – 4×8-12
• Seated Leg Curls – 4×6-10
• Bench Crunches – 5×30-40
• Incline Bench Crunches – 5×30-50

Thursday: Quads/Calves

• Incline Leg Press – 5×20-30
• Seated Leg Extensions – 5×15-30
• Seated Calf Raises – 5×30-50
• Standing Calf Raises – 5×10-15

Friday: Glutes/Chest (Heavy)

• Lying-Down Machine Glutes Extension – 5×20-30
• Standing Machine Glutes Extension – 5×20-30
• Decline Close-Grip Bench Press – 5×3-5

Saturday: Rest

• Recovery Day

Sunday: Back/Calves

• Seated Row – 4×15-20
• Reverse-Grip Lat Pulldown – 5×10-14
• Seated Calf Raises – 5×30-50
• Standing Calf Raises – 5×10-15

I usually do supersets, and less often mammoth sets, working them to failure. I punctuate a series of reps with ‘resting’ by breathing in and out about five times.

And holding to the dictum that what is necessary is never unwise, I follow these seven procedural imperatives:

1. Always warm up
2. Observe proper posture
3. Breathe properly
4. Stop lifting if I feel pain
5. Observe proper form
6. Use torso stabilisation
7. Execute full range of motion

Intensity and following my instincts are to the point here. I have a calendar notebook. In it, I sometimes plot in advance the exact days and hours for training my shoulders, chest, back, quads, hamstrings, triceps, and biceps.

But I always treat this as a very rough blueprint for action.

What is your diet like?

As opposed to my workouts, my diet follows more detailed planning. I eat between five and seven meals a day. I have lean protein in every meal: Egg Whites, Turkey, Chicken, Beef, White Fish. For my carbs, I go heavy in season on the Sweet Potatoes and Brown Rice. During this time, I cut carbs in the evening.

My off-season diet is clean enough to keep me at 213-218 lbs. (97-99 kg.), with body-fat in the single digits. I am 6’3”. Here is a sample day’s menu during off-season:

• Meal 1: 5-8 Egg Whites + 1 Yolk, 1 Chicken, large cup of Coffee, 3 Bagels with sweetener Jam, Mustard, Low-Fat Spread
• Meal 2: Meal Replacement Shake: 50 grams of protein, 80 grams of carbs
• Meal 3: Cooked Basmati Rice and Turkey/Chicken
• Meal 4: Basmati Rice and Turkey/Chicken/Fish
• Meal 5: Basmati Rice and Turkey/Chicken/Fish
• Meal 6: 10-12 Egg Whites (No Yolk) and 4 slices of Brown Toast

When I cut down for a competition, I do what is necessary to peak at 4% body-fat.

This means decreasing my carb intake and slightly increasing my fat consumption. I also do carb cycling for about a month prior to the event. Each of my cycles lasts four days. For the first three, I have between 150-200 grams of carbs, divided over six meals.

On the fourth day, I just escalate, to between 300-400 grams. After this ‘high day’, I start the cycle again.

Favorite bodybuilders?

Our finest strength comes from the head. When I look at others in the discipline, I am always struck by how much there is to appreciate and learn from. We are all glorious in our way. I have favourites whom I deeply admire, who are my superheroes—Confucius, Gandhi, Vince Lombardi, Thomas Edison, to name a few. I think they also thought of themselves as challenged souls. They also understood that the secret of getting things done is to know what things remain undone.

I realise that our particular strategies and methods in the sport can differ, radically even. But for all of us, there is surely one single prime mover: that unseen control-centre of the mind.

It is from here that we are given to know that in training, it is strong will and creative imagination which matters most. My future development preoccupies me. Even when I reach peak form for any competition, I consider myself a work in-progress.

Training and taking joy in getting ripped is what I shall do for the rest of my life. As for my current state of play, I stay comfortable being uncomfortable.

Website: http://www.hellestrebl.co.uk

No-Nonsense Nutrition Rulea

1. Take The Time To Eat Breakfast In The Morning.
Breakfast should include complex carbohydrates and clean protein. Essentially, complex carbohydrates provide energy and the protein ensures that the body has material readily available for rebuilding tissues.
Combining the complex carbohydrate with a protein stabilizes blood sugar levels and stokes the metabolism. Fail to provide your body with the energy that it requires to function properly and it will feed off of your muscle tissue and ultimately hamper your metabolism. A good combination here is a bowl of oatmeal, eggs, grapefruit and a cup of coffee.

2. Eat Five To Six Small Meals Per Day.
This one requires some planning. The "meals" referred to consist of a protein, complex carbohydrate, and a fibrous carbohydrate. Some good combinations include: 
Chicken/Brown rice/Broccoli 
Tuna/Medium baked potato/Green beans 
Lean cuts of beef (once a week)/Sweet potato/Salad 
Salmon/Quinoa/Asparagus 

3. Eat Every Three Hours.
This also requires some planning. Eating every three hours keeps the blood sugar/insulin levels stable throughout the day, controls cravings, prevents binging, reduces fat storage and keeps the metabolism burning hot.
Since you hear the word "metabolism" quite frequently in conjunction with nutrition, let's take a quick look at what it means. Basically, "metabolism" is the rate at which your body burns through food. When you hear that someone has a "fast metabolism," this simply means that the person's body is efficiently using the calories derived from food whether active or at rest.
Here is the thing; eating frequently makes you burn more calories. On the contrary, missing meals immediately slows the metabolism, triggers the body's starvation response and thus sounds the death knell for fat burning.

PostWorkout- nutrition and supplement guide

PROTEIN


We all know we need protein to not only help us build muscle, but also increase metabolism which will in-turn help burn body fat. The types of protein are just as crucial as the amounts regarding benefits and effectiveness. Whey protein has the distinct advantage to being absorbed rapidly so it has the opportunity to flush your starving muscles with a healthy andabundant dose of amino acids (the building blocks of new muscle growth). 30-40 grams should do the trick.
Another type of protein to consider is casein protein. This is a slower digesting protein which is normally recommended in between meals and late-night intake. Recent studies have shown a small amount of casein combined with your post-training shake can be advantageous to your physique goals. It’s slower pace of digestion will ensure that once the whey protein has been used, casein will still be around to feed the muscle until you are able to get in a solid complex carbohydrate and protein-rich meal. Try 10 -15 grams.


SUGAR

Just as important as protein is carbohydrate intake post-training. Ingesting carbohydrate in the form of simple sugars raise insulin levels in the body which will help shuttle nutrients (namely protein) into muscle cells to start the recovery and growth processes. This is also the best time for your glycogen stores, which were severely depleted during training, to be replenished. The amount of carbohydrate will vary with bodyweight and goals such as muscle gain or fat loss, but this process is crucial not only for recovery from the previous workout, but also sets the stage for the next session. Depending on your goals anywhere from 20 to 80 grams of a sports recovery drink will suffice.

CREATINE

Now is the most crucial time to take in the popular supplement: creatine. Creatine will be shuttled into the muscle with protein and carbohydrate and aid in the rapid recovery process and will be stored in the cells for a better workout tomorrow. Creatine has been shown to not only help with strength and mass gains, but also with fat loss and recovery between and during workouts. 3 - 5 grams is all it takes for creatine to be effective.

Whey Protein 
30 - 40 grams

Casein Protein 
10 -15 grams

Simple sugars 
60 - 80 grams for mass
20 - 30 grams for fat loss

Creatine 
3 - 5 grams

Note: The post-training meal ideally should be taken within 30 minutes upon completion of your workout. Amounts are estimated for a 180-200lb male trainer.

Question that we bodybuilders use to face.- Bitch pls.

Bodybuilders 

Often times we get question about..

1) why did you have to go to gym? don't you feel hurt the day after you lifting weight

2) when will you be stop training? your muscle will not stay in shape forever when you stop going to gym.

3) you eat all these healthy food like everyday? you have no life!

4) do you take any supplement? yes? ohh my this is why your muscle can grow that big. no? holly shit what do you eat to grow such a big muscle?

5) Usually girls will say this, is pretty common to me. (sorry man, your size are too big for me. you are not my type because is kinda scary)

I am here to be very honest with all of you. i ain't going to lie with you that is it a easy thing to lift weight, to stay clean with your food without any junk like chips, ice cream, kit-kat, all those high calories food. but think of it for awhile.. why do you eat.? we human putting the food inside our mouth just to make us full right? if you agree with it then why do you have to put so many junk inside of you? is just make no sense!

Okay now for the 1st question. i don't see going to gym 5-6 days a week is a problem. so now you are trying to say i am a freak? how about you guys spending your day time in the cyber cafe? wasting your own time and it is not healthy at all. how about your night life? going to club or hanging out at the mamak stall and having shisha, now you compare yourself who is the freak that wasting the time and life? for the second part of the 1st question, i do feel hurt the day after my workout but is a good pain. not that you broke your bone of something is just that you didn't exercise for long so when you just start lifting you will feel your muscle sore. it will eventually recover in just few days. no worries with that you ain't going to die because of the pain.

2nd question. when will i be stop training? why do i have to stop training while the training give me all the benefit of healthy, looking good, build up confidence and etc. why don't you stop smoking? question yourself. most of the people will playing words with me and throw this question to me (your muscle will not stay in shape forever when you stop going to gym). i was laughing inside of me. AHHAHHAHHAHAHAHA. let me ask you something when you stop playing your basketball or any sport even stop doing math for months or make if further.. years. will your skill and ability in that particular sport or subject*math decrease? is the same thing! you are asking such a stupid question!

3rd one,  you eat all these healthy food like everyday? you have no life! For me food is just a thing to stop my hunger. i don't eat to get short term satisfaction. when you eat a sneaker bar you might feel good at that moment but after 10 years of time will you still feeling good about it? NO! lets exchange the situation then, if you eat healthy and exercise right even after 10 years you will still feeling great about yourself. this is what i am going for a long term satisfaction.

4rd question, yes i do start taking supplement after my 1st year training, whey protein and glutamine but i already stop taking glutamine because it is quite expensive and it didn't give me much energy boost effect. i will definitely recommend whey protein because it will help you to recover your muscle after your training as your muscle cell is break down. if you really got the money i will recommend you to take whey protein if you trying to get lean muscle/ mass if you trying to gain weight, add on creatine, is it a very good energy boost drink! :)

5th question for those bitches.! ;) wink* Sorry bitches i don't train to entertain you. the only WHY you said that i am too muscular, too ripped or too big for you is because you know you can't get anything from me. i deserve a better one.  bitch pls who won't love to get a tough, huge boyfriend? just don't lie to yourself. once again BTICH PLEASE i am not trying to satisfied you! anyway most of the female still having the positive reputation toward bodybuilders. is all alright, not a big deal.


HATERS GOING TO HATE! YOU JUST DO WHAT YOU HAVE TO DO! 

International Fitness Model Ulisses Jr Talks With Simplyshredded.com

International Fitness Model Ulisses Jr Talks With Simplyshredded.com 

How did you get started with bodybuilding?

When I was 19 years old I started working out to gain some weight as I was very skinny at the time. I really didn’t want to get into bodybuilding but whiIe training I saw great results real quickly so I kept working out. This also motivated me to learn as much as I could about training and nutrition to make sure I was doing everything correct.

After a few years of training my friends asked me to do a bodybuilding show. They actually entered me into a show and that’s when the journey begun.

Where does your motivation come from?

My motivation comes from wanting to be unstoppable! Period! When I decide to do something I want to be the best at it.

In my opinion life is too short to be small and to be the best you need to train like the best!

Ulisses Williams Jr – Promo Clip

Youtube Video Source: Yolanigoma

What workout routine has worked best for you?

Over the years I have found that high rep workouts in the 12-15 rep range have worked well for me. From time to time I also include some power training (4 – 6 rep range) although the bulk of my routine is made up of high reps. Another thing I do is always change my workouts around every so often to shock the muscles. This works best for me because my body cannot adapt to that same routine and that is what helps me add on more mass.

Full Routine: (Updated September 20th 2011)

Monday: Back/Calves

• Pullups 4 x 12 to 15
• Pulldowns 4 x 12 to 15
• Barbell Row 4 x 12 to 15
• Cable Row 4x 12 to 15
• Pullovers 4 x 12 to 15
• Seated Calf Raises 4 x 15
• Standing Calf Raises 4 x 15
• Donkey Calf Raises 4 x 15

Tuesday: Quads/Hamstrings

• Leg Extension & Leg Curl ( Superset ) 4 x 15
• Squats & Seated Leg Curl ( Superset ) 4 x 15
• Leg Press & Standing Leg Curl ( Superset ) 4 x 15
• Hack Squats & Stiff Leg Deadlifts ( Superset ) 4 x 15

Wednesday: Rest Day

• Recovery

Thursday: Shoulders/Biceps

• Dumbbell Shoulder Press 4 x 15
• Military Press 4 x 15
• Lateral Raises 4 x 15
• Front Raises 4 x 15
• Rear Raises 4 x 15
• Barbell Curls 4 x 15
• Dumbbell Curls 4 x 15
• Hammer Curls 4 x15

Friday: Chest/Triceps/Calves

• Incline Chest Press 4 x15
• Flat Bench Press 4 x15
• Dumbbell Flys 4 x15
• Cable Crossovers 4 x15
• Tricep Rope Pressdowns 3 x 12 to 15
• Weighted Dips (90lbs) 3 x 12 to 15
• Superset V-Bar Pressdowns & Diamond Pressup to finish 3 x 12 to 15
• Seated Calf Raises 4 x 15
• Standing Calf Raises 4 x 15
• Donkey Calf Raises 4 x 15

Saturday: Wild Card

It is usually a wild card day. If I need to work on a lagging body part then I’ll use Saturday to do it. Abs is done 1st thing in the morning on an empty stomach every other day. So on my wild card day I would either do Hamstrings and Calves or Shoulders. These are the areas I usually work on. My main goal is to build a complete physique so size is not my priority. Size will come with age but aesthethics and symmetry will not come with age it comes by working on my weak points!

Sunday: Rest Day

• Recovery

If you have to pick only 3 exercises. What would they be and why?

1. Incline Dumbbell Press – I like it better than flat bench press and It also hits the shoulders (front delts) a bit.
2. Pullups – It’s a difficult exercise for many but it is vital for your back development! One of the best upper body compound movements I have come across.
3. Squats – It’s the king of all exercises! To be the best you have to face the king!

What is your diet like?

My diet is pretty good during the week and I have a cheat meal on the weekend only. I also don’t eat any pork or red meat. Although when it comes to competing I always make sure to eat a steak the night before to fill out. That’s the only time I eat red meat.

Cutting Diet:

• Meal 1: 1 cup of plain Oatmeal & 6 Egg Whites
• Meal 2: Protein Shake (45g of protein, 30g of carbs)
• Meal 3: Quarter Chicken & Rice
• Meal 4: Post workout shake. (45g of protein, 60g of carbs)
• Meal 5: Protein shake (45g of protein, 30g of carbs)
• Meal 6: Grilled Salmon with Rice & Vegetables

When trying to cut down do you prefer to use HIIT or just normal cardio?

I do HIIT cardio which I find works best because It helps me get shredded fast and you can change your intervals everyday to confuse the body.

Gallery

What is your supplementation like?

I don’t go crazy on supplements, I just do the basics:

• BCAA
• Glutamine
• Antioxidants
• Multi Vitamins

Favorite Bodybuilders?

I am a huge fan of the old school aesthetic physiques including Flex Wheeler, Lee Haney, Surge Nubret, Arnold Schwarzenegger and Shawn Ray.

Favorite Quotes?

“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.” – Lance Armstrong

Bodyspace: http://bodyspace.bodybuilding.com/ulisses/
Website: www.ulissesworld.com