Biglee’s BodyBlog

Knowledge is power and each individual has some thing special in terms of knowledge which he /she acquires through books, media or experience. One such Epitome of Knowledge is the Legend “Larry Scott”.

I usually find it interesting and useful to gather lot of knowledge through social networking site where we get to know many people. I usually try to get information from everyone about bodybuilding and fitness, and take which ever suits me and leave the rest. While doing this process i happened to meet the First ever Mr. Olympia “Larry Scott”(Joe Wider in fact Started this contest for Larry to prevent this legend from retiring from bodybuilding and gave rise to professional bodybuilding)

I started communicating with the legend Larry in text. And i found that he was a down to earth person willing to help each and every person interested in the field of fitness. He conducts personal trainer certifications at a very cheap rates compared to all the other organizations conducting it.

Though i gain size considerably i am a Lacto-ovo-veggie and can not cook meat at home. I thought that i could ask about it to the legend himself. And sent him a text message over the social networking site. And to my surprise was his reply “Feel free to call me” and he gave me a phone number.

The very next night(day time for the legend Larry) I called up the phone number. His personal assistant spoke to me and told me that Larry would give me a call and that i can talk to him.

After an hour i had the opportunity to speak to the legend. Man-o-man i was delighted and wonder struck to hear his voice. I got goose flesh and words were not coming out of my mouth for a moment. Larry understood it and he initiated the conversation. Saying about the full conversation without his permission would not be the best thing to do. But still he gave a great solution for all the veggies out there..I write this here cos the legend talks about this every where “The Power of Whole Milk”

Whole milk is the best food for bulking and that sipping whole milk releases IGF1 and IGF2 extensively.IGF1 & IGF2 are few of the most important hormones to add lean muscle. So that’s the happy news for all the vegans out there

One thing that i understood and learned from the legend other than my fitness goals was that a man does not reach great heights without humbleness and that a real hero never changes in character and stays humble for life. Hats off to the legend who was the sole reason for creating professional bodybuilding.

Visit larry at his web site www.larryscott.com

Brought to you by Biglee’s Blogs

6 am:  30 gm whey protein, 1 glass skimmed milk
7 to 7.45 am: Cardio 3-5 days a week
8 am:  50gm of green sprouts + 2 wheat dosas
11 am:  50 gm of soy
2 pm:    2 chapattis + 100 gm of dal + vegetable salad, 1 multi-itamin/multi-mineral capsule
5 pm:   2 glasses of skim milk , 3 slices of whole wheat bread, 500 mg of vitamin C
6: 30 to 7: 30 pm:  Workout
7:35 pm: 30 gm of whey , 1 banana
8.30 pm:  35-40 gm of protein mixed in a glass of skim milk, 1 plate vegetable salad

Brought to you by Biglee’s Blogs

Eat fiber Fiber will give you a feeling of fullness with a limited amount of calories. Fiber also helps to reduce constipation, indigestion, gallstones and cholesterol, and assists in combating heart disease and some cancers. Eat a variety of fibers (soluble and insoluble). A varied, high fiber, healthy diet will provide both. Soluble fiber comes from fruits and insoluble fiber comes from whole grains. Fiber rich foods include oat bran, beans, lentils, fruit, vegetables, whole wheat bread, brown rice and oatmeal.

Read more @ Intelligent ways to lose fat

Monday: Maximum effort day
Try to add 2.5% more weights to each lift

* Olympic Squats: 5X5
* Bench Press: 5X5
* Barbell Rows: 5X5
* Accessory exercises: weighted sit-ups and a tricep exercise (These exercises are done to round out the program and to help you keep the helping muscles strong and full. So the same 5 x 5 protocol need not be followed with these. 2-3 sets of 5-8 reps should be fine)

Wednesday: Light day
Reduce your weights by 25% on each lifts

* Front Squats: 5X5
* Military Press: 5X5
* Deadlifts: 5X5
* Pull-Ups: 5X5
* Accessory exercises: 2-3 sets of 5-8 reps of a bicep and abdominal exercise

Friday: Heavy day
Use same weight as Monday
* Olympic Squats: 5X5
* Bench Press: 5X5
* Barbell Row: 5X5
* Accessory exercises: 2-3 sets of 5-8 reps of a triceps and abdominal exercise

Read more about 5×5 workout

Here is a motivation factor which hit me hard, hope you all find it motivating too…

The article is brought to you by Biglee’s Blogs

• Weight training increases bone density in women.
• Older women in postmenopausal period are easily prone to osteoporosis and weight training can really help them fight its onset.
• It strengthens the muscles, making the cardio easier.
• At an older age women will feel more independent and functional if they possess strength in their body.

The article is brought to you by Biglee’s Blogs

The reason why the water-based workouts are popular is because, waters buoyancy supports your weight and considerably reduces stress on your weight bearing joints, muscles and bones. For those in injury rehab, the water pressure reduces swelling.

If the water is warm then the heat relaxes muscles and eases joint stiffness.

Benefits of Water aerobics (aqua workouts):  
Reduced impact on joints
Reduced stress on joints by decreasing weight bearing
Tones muscles
Improved balance and posture
Increases flexibility, reducing capability for injury

The article is brought to you by Biglee’s Blogs  

In this mechanized world people do not indulge in good physical activities which, in turn has led to so many diseases especially the heart diseases. For this reason the young generation has started indulging in sports activities, working out in the gym and doing cardio workouts.
In the hectic lifestyle many do not prefer pumping iron and start doing cardio. Especially the ladies start working out prioritizing the cardio. So in this article I will be dealing explicitly with cardio workouts.
Running is an excellent cardio exercise enjoyed by most of the people, especially the youngsters. Why? It’s because, running in the early morning in the fresh air is very refreshing and it also ushers you to the opportunity of admiring the morning beauty of the nature. Moreover it fastens your weight loss program by burning a huge number of calories.
Speed walking is an alternative to the running chosen by some group of people who find it difficult to run either because of their old age or knee health or over weight.
There are a lot of modern equipments available today which help us doing the cardio indoor and out door. And for the summer, undoubtedly the best option would be swimming.

Why cardio?

Here I will outline some of the benefits of cardio which will convince you to take up cardio activity regularly.

• It can burn a lot of calories
• Can raise metabolic rate
• Improves heart function
• Decreases the risk of heart disease
• Decreases the risk of osteoporosis
• Increases bone density
• Reduced stress
• Temporary relief from depression and anxiety
• Better sleep
• Setting up a better example for your kids

Source: Biglee’s Blogs

If you do not fuel your body, you will never grow. Protein, carbs and fats are sources to build your body and if you do not provide enough calories from quality food, you will never grow. I stress on the words quality calories because the goal of a bodybuilder here is to add as much muscle mass as possible without adding much fat. So the source of calories really does matter. For example a person providing the extra calories from lean protein sources like chicken, egg whites etc has the probability of gaining more muscle than a person adding a couple of extra pizzas to his diet.

In general, Add 10-15% more calories to your general requirement. Hard-gainers can add up to 20% extra calories, and Mesomorph can also add up to 15% extra calories to their diet. But endomorphs like me should strive with minimal excess calories. I add no more than 500 calories per day while bulking up. And I try to give all the extra calories from protein. Bu this I do not mean that one should cut out the carb sources like yams, potatoes, oats etc. Carbs are also highly essential, but by adding the extra calories from protein we can be sure that we will add lean muscle mass and minimum fat.

Brought to you by Biglee’s Blogs

It is a misconception that working the abdominal muscles alone will flatten your stomach. Researchers have proved that “spot reduction” is impossible. Trainers the world over state that a combination of diet, weight training and cardiovascular training (often referred to as aerobics) alone helps to flatten the stomach.

Here are some guidelines to help a person achieve that goal:

Diet plan:

Protein is a ‘thermic’ macro nutrient and should be the most important part of a fat-loss diet (thermic effect of food is the increment in energy expenditure above resting metabolic rate due to the cost of processing food for storage and use).

Carbohydrates are fuel sources and should be utilized during active hours. For example, an active person can consume moderate quantities of carbohydrates and a small amount of fat at breakfast and lunch. But he should minimize the intake of these nutrients during later part of the day.

Eat five to six small meals instead of three big meals to keep your metabolism high. Let the last couple of meals provide more protein and very little carbs.

Workout plan:

Start performing simple cardio training (on an empty stomach) such as very brisk walking or cycling for 30 to 60 minutes non-stop on alternate days (Monday, Wednesday, Friday) in the mornings.

Train with weights in the evening. Perform two exercises for each muscle group, 4 sets each using light and medium weights. Try to get 10 to 15 reps on each set and rest for 35 to 60 seconds between each set.

Monday - Chest, Shoulder, Triceps, Lower abs

Tuesday - Legs, Back, Biceps, Upper abs

Wednesday – Rest day

Thursday - Chest, Shoulder, Triceps, Lower abs

Friday - Legs, Back, Biceps, Upper abs

Saturday, Sunday - Rest days

Note: This is not a plan for people who are excessively heavy or obese.

Brought to you by Biglee’s Blog