I found a cool free ebook to help design your own muscle building diet. The e-book comes with 25 muscle building recipes designed for muscle building.
Some recipes included are;

– Ground Turkey Omellete

– Chocolate Banana Protein Bars

– Protein Fortified Rice

– Spicey Turkey Chilli

– Protein Waffles

– Chicken Kabob
– Beef Chop Suey

To view the free ebook click here, or to download it right click on the link and click save-as.

Enjoy!

Almost everyone has their own workout program which suits them best, some may workout on weekends, some don’t. I myself don’t like to workout on weekends, as i’ve probably gone out the night before and the only thing i need is sleep!
My weekly workout plan is as follows;

Monday – Chest/Triceps
Tuesday – One hour bike ride
Wednesday – Biceps/Back
Thursday – One hour bike ride
Friday – Shoulders/Legs
Saturday – off
Sunday – One hour bike ride

There are thousands of workout routines, but some are more effective than others for obvious reasons. I have listed my workout routine below;

Chest
Flat Bench Press
Dumbell Pullovers
Flat Bench Dumbell Flyes
Incline Dumbell Flyes

Back
Deadlift
Lat Pulldown (or weighted pull ups)
Bent Over Barbell Row
Bent Over 1 Arm Dumbell Rows

Biceps
Standing Barbell Curls
Preacher Curls (with dumbells or barbell)
Seated/Standing Dumbell Curls

Triceps
Tricep Press Down
Dips
French Press
The more weights i lift on a specific workout, the less reps i do, for example if i were doing bench 40kg’s i would do 10-15 reps, but if 70kg+ only 5 reps etc. I generally do 10 reps of each workout, it is only on the bench press where i do 5 reps.

Someones e-mailed me a few days back, asking whether creatine is a steroid. To give you the answer in a nutshell, no it isn’t a steroid. Steroids are a synthetic version of the male hormone testosterone. You can see creatine is not by reading through my other articles on the website.

Haven’t posted on here lately due to me coming down with the flu! Wasn’t a pretty sight, but i think i’ve just got over it now, so hopefully i will be back in training tomorrow morning!