Paki Pride

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Two former Pakistan National Champions came to make their mark at MM Universe. Ashfaq Butt, a mammoth 6′2″, 226 lbs. South Asian bodybuilder won the HW Class, and Shoaib Zahor, a legendary Paki who is known for his incredible shape. Ashfaq beat out an awe inspiring line-up of 200+ pounders to earn his MM Pro card. But Shoaib narrowly missed being a LW Class Top 5 Finalist due to water retention resulting from the long 17,000 mile flight from Islabadad to Miami. This was Ashfaq’s second foray on the Musclemania World Tour having placed last year in Hollywood. He said he was determined to returned home to train, increase his muscle mass and bring back to Musclemania a new physique. “I was so impressed last year that I knew I what I had to do to win, especially working on my calves and hamstrings. The American judges want symmetry, so it was my priority for the past six months,” explained Ashfaq.

Both bodybuilders train at Shoaib’s gym in Lahore, Pakistan, where many of the country’s best bodybuilders can be found training in large home gyms, sport clubs and a burgeoning commercial fitness centers. Now that Ashfaq has earned MM Pro status, he professed that, “It has been such a personal, financial and professional sacrifice. It means so much to have earned this level in my career.

It would be such an honor and want my family and country to be proud, too.” Both Ashfaq and Shoaib have six month stays on their US visas and will remain in the US and compete at MM World in Las Vegas in November. Says Shoaib, “I don’t plan on returning home without a first place trophy this time.”

Banned Pakistan bodybuilder flays POA for destroying sports

Staff Report

LAHORE: Banned Pakistan bodybuilder Masoom Butt has said that the sports of the country are under serious threat due to the present management of the Pakistan Olympic Association (POA). Masoom, a former Mr Pakistan and Mr Asia title holder, said the country’s poor performance in the Athens Olympics 2004, Melbourne Commonwealth Games 2006 and Doha Asian Games 2006 proved his point.

Talking to Daily Times here on Tuesday, the 38-year-old bodybuilder said even in the regional events Pakistan stood nowhere. “I am afraid that Pakistan would not be able to win any medals in the upcoming Beijing Olympic Games,” he added. He said retired army officials were running the POA administration. “POA president Arif Hasan is a retired lieutenant general, POA associate secretary Mohammad Yahya is a retired lieutenant colonel and POA treasurer Mohammad Afzal is a retired major. It seems that the civilians of the country are incapable to run the affairs of the POA,” he saidm. (more)

Bodybuilding Mass Training Tactics Part #1

Bodybuilding Mass Training Tactics Part #1

Bodybuilding Mass Training Tactics Part #2

How to Avoid Injuries. Safe Bodybuilding Workouts

When you work out in the gym, you don’t think about injuries, although every bodybuilder has had an injury at least once in their gym life. No one can be sure to avoid injuries during workouts, but there are some rules every bodybuilder should follow when striving for a muscular physic. Knowing and following them may significantly reduce the risk of injuries in the gym. You surely know most of them, but ignore them from time to time. Please, don’t.

Ways to Eat for Muscle

No matter your genetics or the goals you’ve set for yourself, you need to follow the rules of bodybuilding nutrition if your hard training is going to pay off.

Granted, nutrition can be a complicated subject - carbs, proteins, vitamins and minerals, not to mention meal timing, creatine and shelves and shelves of other exotic supplements can make your head spin.

Stop spinning. FLEX has compiled 70 rules of nutrition to help guide you through the minefield of all things related to food and supplements. This comprehensive compendium of commandments gives you 70 easy-to-follow basic to advanced dictums that have passed the Team FLEX test for accuracy and efficiency. Whether you want to add mass, get ripped or simply maintain your weight, you’ll find the answers here.

Weight Training / Bodybuilding Rules:

In order to achieve the maximum Weight Training benefits and to train effectively and safely, always observe these principles:

7 Rules of Bodybuilding

1.Eat at least five times a day, every two to three hours. You must keep your system saturated with amino acids and glycogen from protein and carb sources, respectively, if you want to push muscle growth to abnormal levels. You never know when your body will need these precious nutrients. What's more, not eating every few hours can cause the starvation mechanism to kick in, which signals your body to begin consuming its own muscle tissue.

2.Center your bodybuilding program around the big compound movements, such as squats and presses. You should strive for maximum efficiency of effort, or to work as many muscle groups as possible with as few sets as possible. Squats, for example, train not only your quads but also your lower back and glutes, so direct work for the muscles that assist during the squat should be minimal. This leaves more of your recovery ability to help in the growth process when you're out of the gym.

3.Don't do more than 30 all-out work sets at any workout, and less is usually better. Overtraining is the number one reason most bodybuilders can't pack on muscle weight.

4.Don't train more than two days in a row. Your muscles aren't the only things that have to recover after a heavy workout; your entire nervous system needs a rest too.

5.Have a protein drink immediately after every traning session. Research indicates that boosting insulin levels right after an intense workout promotes muscle protein synthesis, which leads to faster growth.

6.Take a break after four to six weeks of high intensity training. Either take a full week off or downshift your intensity for two weeks. This lets you recuperate fully and in many cases promotes a new growth spurt.

7.Keep your cruise control on. Try to keep your cool during the day no matter what. Getting overly excited can stress you out and cause excessive energy burn, energy your body could be using to fuel extraordinary muscle growth.

Basic Bodybuilding Rules

1. Have 5 to 6 quality meals a day.(40% protein, 40% carbohydrates, 20% fats)
2. If you find it hard to get in those 5-6 meals per day then substitute a meal or two with a meal replacement.
3. Drink 8 glasses or more of water per day.(This helps you to be hydrated and it helps you to cleanse your system of any impurities.)
4. Eat within 1 hour, after working out to help your body recouperate. Your body will need carbs and protein to help build muscle.
5. Take a mult-vitamin and multi-mineral.
6. Supplement your diet with high quality protein.Whey protein is the best)
   Get 1 gram of protein per pound of bodyweight per day.
   Spread out this protein over the 5-6 small meals that you are going to eat.
7. Try creatine monohydrate.(I get a great pump with this supplement and it makes me stronger)
8. Stay away from Junk Food.
9. Take one day per week and eat what you like.(Don't go crazy)
10. Workout with weights 3-4 days per week. Lift heavy using good form. (Be consistent for results)
11. Warm up for 10 to 15 minutes before working out.(Avoid Injuries by Warming Up)
12. Don't forget to breathe. (Believe it or not, a lot of people hold their breath) Breathe out with exertion.
13. Workout large muscles first (Legs, back, chest) before smaller muscles.
14. Don't throw weights around. Proper form should be followed at all times.(Avoid Injuries by using proper form)
15. Try stretching.(After your workout so that you are already warmed up, it helps recovery)
16. Mixup your Workout every 2 to 3 weeks.(Your body gets used to the same workout and your body will adapt)
    This also helps with boredom.
17. Keep your workouts to no more than 1 to 1 1/2 hours long.
18. Get a workout logbook for tracking your workouts, cardio, meals and supplements.
19. Get in some cardio work if you want to loose fat and help your cardiovascular system.
    A strong cardiovascular system will help you with your workouts by giving you the endurance that you need.
    3-4 days per week for 30-45 minutes per session is fine. (Stairstepper, walking, running, biking, etc..)
20. Visualize your workouts going great. Checkout visualization here.
21. Make sure that you get adequate sleep and rest. (This differs from person to person)

PROFILE
.Birth date : May 13, 1964 Birth place : Monroe, Louisiana Raised : Bastrop, Louisiana Education : Bastrop High School 1982, Grambling State University, 1986 (BS in Accounting, Cum Laude) Married: Christine Achkar Coleman Children : Jamilleah and Valencia Daniel Occupation : Reserve Police Officer for the Arlington Police Dept. Height : 5'11" Weight : (Contest) 305lbs, (Off season) 330 lbs Current Residence : Arlington, TX 1st Amateur Victory : Mr. Texas 1990 Pro Qualifying Event : 1991 World Amateur Championships Career Highlight : Winning the 1998 Mr. Olympia

World’s Extraordinary Bodybuilders

Ronnie Coleman

Eight straight wins as Mr. Olympia

Born May 13, 1964 in Bastrop, Louisiana, Coleman is a retired American professional bodybuilder who shares the record of eight straight wins as Mr. Olympia. He also holds the record for most wins as an IFBB professional with 26 wins. Coleman graduated Cum Laude from Grambling State University with a degree in accounting. [images via BigRonColeman]

6 MORE Vegetarian Foods Not To Eat

Today I have six more vegetarian foods NOT to eat, especially if you wish to lose weight. Whether you’re a vegetarian or vegan or whether you’re looking for steel-solid muscle mass or to lose stubborn fat, the nutrition info below will dramatically transform your healthy, energy, complexion and physique.

I have attached (soon-t0-be-famous) Kardena Pauza’s next six foods not to eat and want to get at least another 100 comments below. Please tell me which food you plan on not putting into your grocery cart next time.

Bodybuilding tips for beginners

How to Dress for a Bodybuilding Competition

After preparing for a bodybuilding competition by exercising, lowering calories and eating more protein, lifting weights and practicing a routine, you still need to think about what to wear. Whether you need bikinis, evening gowns, double-breasted suits or exercise gear, choosing the right competition clothing shows off the body you worked so hard for in the most flattering way.

The Old ones are sometimes the best

I’m talking about the world of bodybuilding. To some, the sight of a massive muscled ripped individual is repulsive. To others it is a thing to behold. I am in the latter category. Just to make it clear that I am not talking about sexual muscle worship here but an admiration and respect for the time, dedication and effort involved in attaining a physique that most people will never ever get anywhere near, myself included.

For any of you that have ever seen the film Pumping Iron you will know what I mean. The perfect symmetry of someone like Arnold Schwarzenegger or Frank Zane at their peak was and still is hard to better.

Top 6 New Years Resolutions You’ve Already Failed At

Unbelievable Steroid Bodybuilders

Unbelievable Steroid Bodybuilders

They are bodybuilders and they use the steroids. We all know that. They can't get that big without anabolic steroids. I don't know if these guys are truly professional bodybuilders or just plain photoshop pictures. You decide :D

Which Pro Bodybuilder are you ?

Arnold Schwarzenegger

You are the most influencal bodybuilder to ever live, with a legendary body.

Bodybuilding's 30 biggest lies

How Does a Bodybuilder Get So Big?

Throw Down and Bulk Up

1. One of the obvious things a bodybuilder does to get big is lift weights. The way to get big is to do multiple sets of heavy weights with low reps. It is not out of the question for them to do 10 sets of 3 reps of one exercise. This causes the most muscle activation and helps to stimulate growth. They also take long breaks in between these sets. Two to four minutes is usually the norm.

krissy_02 by ~ggbells on deviantART

New Cd GGBELLS 2008 by ~ggbells on deviantART

Big bodybuilder by ~ggbells

Want to Lose Weight? Fitness Programs Are Best - What You Need to Know

Forget fad diets and beat the yo-yo effect. If you really want to loose weight, fitness programs will have a lasting effect on your body as well as your emotional levels. You will find that you don’t feel deprived in any way and you’ll start making smarter choices in your diet.

A good fitness program will also give you tons of energy, you’ll be more active, have more fun and enjoy life with a new zest and flavor.

But before we can begin, there are some things we need to answer.

(more…)

How to loose weight fast-Tips for Reasonable Weightloss

How to Start Running and Lose Weight

Many people are appealed by the idea of losing weight and getting in shape. Lot of people try weight loss programs, new diets and perhaps a few other things. However, running is the best exercise to lose weight and get in shape.

Successful Weight Loss Diet - Lose Weight Successfully & Permanently

Are you looking to try the most successful weight loss diet available? If so then I have exactly the diet for you that has provided success by losing lots of weight for many people. Best of all it is unlike any other diet you will have tried. The goal is not to avoid calories but eat them regularly, because its focus is on boosting your metabolism. Yes it’s the first diet that focuses on the real issue and isn’t just going to act as a band aid solution. Best of all unlike all other diets it yields permanent results. So if you want to lose 30+ pounds and keep them off you can doing this!

So you said I lose weight from eating?

Yes that’s correct, although there is more to it than this, but essentially that’s the goal of this diet. The name of the diet is calorie shifting and how it works is that by eating different forms of calories on a day to day basis it prevents your metabolism from going into auto-drive and instead stimulates it to be much more active. Read the rest of this entry »

Cutting Edge Workout

After many years of weight training and a lot of trial and error I have devised a cutting edge training routine that is just about guaranteed to make unbelievable muscle gains on just about any late Intermediate or Advanced bodybuilder. If followed correctly you will start to see major results in just a few short weeks, I call this method the "TPS Duce method of training" Keep in mind that Its not just the training method that yields these extraordinary muscle gains but the Supplements, Rest and Diet that accompanies the routine. Listed below is everything you need to know to make this routine work for you and keep in mind that you can stay with this method as long as it keeps giving you results ( usually 3 to 6 Months ) and strive to add weight to the bar as often as possible but never at the cost of good form. After that go back to any workout of your choice and then come back to this training method on a regular basis. Now with that out of the way lets get started so you can get to the Gym and Drop A Duce!

Bodybuilding Diets for Competition

Learn how to modify your bodybuilding diet for the purpose of bodybuilding competition.

• Sample Bodybuilding Pre-Contest Diet for Men
• Sample Bodybuilding Pre-Contest Diet for Women

Bodybuilding Diets for Muscle Gain

Learn how to modify your bodybuilding diet for the purpose of muscle gain.

• Sample Weight Gain Diets For Hardgainers
• Tips for Gaining Muscle Weight
• Dave Draper's Advice for Teens on Gaining Weight

Bodybuilding Diets for Beginners

Learn how easy it is to embark on a bodybuilding diet and how to avoid common mistakes.

• Easing Into a Bodybuilding Diet
• Five Common Dieting Mistakes
• Unified Theory on Bodybuilding Nutrition
• Dave Draper's 12 Rules on Bodybuilding Nutrition

Bodybuilding for Beginners

If you have decided to start a bodybuilding exercise routine, you need to know some things before you start working out so that you can maximize your results and prevent injuries. Most beginners neglect to research proper bodybuilding techniques before they begin. As a result, they do the movements incorrectly and do not see the results. When they don’t see results, they get annoyed and give up. This article will give beginner bodybuilders some important tips to successfully build a lean, muscular and toned body.