Tag fitness
Building Muscle The Vegan Way
By no means am I vegan or even vegetarian, but I appreciate the fact that many individuals have specific reasons for avoiding meat. Protein is an essential nutrient, but it is especially important for people looking to build muscle. Daily protein intake for the average individual should be around 0.8 gram of protein per kilogram of body weight, but I recommend a MUCH higher intake for weightlifters. For example, though I am 119 pounds, I currently consume 150 grams of protein per day, spread out among 6 meals. But if I were vegan, I would consume 8 meals per day instead of 6. This is due to the fact that it can be extremely challenging to consume sufficient amounts of protein, resulting in more frequent meals and a greater variety of protein sources. Another challenge which vegans face is the fact that nuts and seeds have a high caloric density and are packed with fat, so their consumption must be monitored.
Below is a list of the best vegan protein sources.
Tofu
Tempeh
Lentils
Soybeans
Pinto, kidney, or black beans
Garbanzo beans
Quinoa
Almonds
Cashews
Walnuts
Peanuts
Sesame seeds
Avocado
Broccoli
Spinach
Kale
Sweet potatoes
Veggie burger
Veggie sausage
Soy Protein
SOCIAL MEDIA: A DOUBLE-EDGED SWORD?
Original post can be found at: http://www.rxmuscle.com/blogs/the-business-fitness-modeling-and-showbiz/9773-social-media-a-double-edged-sword.html
If you are serious about competing and want to build a career in the fitness industry then you have probably been exploring the various social media platforms and trying to build your name and brand. Of course, you want to push for the most followers you can get, as well as build a fan base which boosts your credibility in the eyes of supplement companies. As your numbers grow, your name will become more well-known and you can claim – without bluffing – that you have inspired thousands of people.
However, with more followers come more problems, most commonly the jerks and the haters. I heard an interesting comment from one of my friends today, which was: “The more successful you are, the more haters you have.” I have to admit that whenever I have to deal with a hater, I am rattled by such energy and will never understand how people can go out of their way to spread negativity. I guess you can’t please everyone, and of course there are going to be those who are jealous of your physique and your success. This is when the blocking feature on numerous social platforms can and should be employed. Don’t bother trying to appease such spiritual leeches. They are not worth the trouble.
Some fans and followers (thank goodness, it is the exception and not the rule) develop a distorted perspective in which they believe that they are connected or bonded to the fitness personalities they are interested in. This quickly turns into an obsession, with the fan holding onto a sense of entitlement which can be dangerous. If such a fan feels disregarded, a cascade of psychotic behavior can ensue.
Another dangerous and disturbing situation found in social media circles is the impostor syndrome. There are individuals out there who may claim to be you, and will use your likeness, your name and your titles to build fake profiles. I am sure you have worked your ass off to get to where you are now, so it is time to do due diligence and make sure that no one is taking your good name and wearing it. The small bit of flattery which may be at play is completely eclipsed by the creepiness and the invasion of pretending to be someone else.
Thankfully, the vast majority of people are level-headed and rational. However, as your numbers grow, you must be aware of the issues which may arise and take measures to protect your name and reputation in the industry.
New Ab Video Series on RxGirl – Exercise #6: Leg Drops
New Ab Video Series on RxGirl – Exercise #5: Decline Bench Crunch
List Of 2014 Pro Bikini Events
IFBB LEGENDS PRO BIKINI CLASSIC
Feb 1st – Las Vegas, Nevada
BIKINI INTERNATIONAL
Feb 28-March 1st – Columbus, Ohio
AUSTRALIA PRO
March 7-8th – Melbourne, Australia
MUSCLECONTEST.COM PRO
March 8th – Culver City, California
ST. LOUIS PRO
March 8th – St. Louis, Missouri
NEW ZEALAND PRO
March 15th – Auckland, New Zealand
BATTLE ON THE BEACH
March 28-29th – Daytona Beach, Florida
EUROPA SHOW OF CHAMPIONS
April 11-12th – Orlando, Florida
PITTSBURGH PRO
May 3rd – Pittsburgh, Pennsylvania
IFBB EUROPA DALLAS
May 9-10th – Dallas, Texas
NEW YORK PRO
May 17th – New York, New York
TORONTO PRO SUPERSHOW
May 30 -31st – Toronto, Canada
IFBB DENNIS JAMES CLASSIC
May 31st – Phoenix, Arizona
IFBB NORTHERN CALIFORNIA PRO BIKINI
June 7th – California
Promoter: Ted Williamson/John Tuman
GREATER GULF STATES
June 20-21st – New Orleans, Louisiana
IFBB PATRIOTS PRO BIKINI CLASSIC
July 5th – Las Vegas, Nevada
TAMPA PRO BODYBUILDING WEEKLY CHAMPIONSHIPS
August 8-9th – Tampa, Florida
ORANGE COUNTY MUSCLE CLASSIC
August 9th – Culver City, California
IFBB DALLAS PRO
August 16 – Dallas, Texas
ST. LOUIS PRO
August 23rd – St.Louis, Missouri
IFBB PITTSBURGH MASTERS PROFESSIONAL CHAMPIONSHIPS
August 30th – Pittsburgh, Pennsylvania
BIKINI OLYMPIA
September 19-20th – Las Vegas, Nevada
IFBB KOREAN PRO
September 27th- Korea
EVL’S PRAGUE PRO
October 4th – Prague, Czech Republic
IFBB NORDIC PRO
October 11th – Lahti, Finland
FORT LAUDERDALE CUP
October 18th – Ft. Lauderdale, Florida
EUROPA PHOENIX
October 25-26th – Phoenix, Arizona
SACRAMENTO PRO
October 30-November 1st – Sacramento, California
IFBB IOWA PRO
November 8th – Davenport, Ohio
IFBB IRONGAMES PRO
November 8th – Culver City, California
IFBB TIJUANA PRO
November 14-15th– Tijuana, Mexico
IFBB RUSSIAN PRO
November 28-29th– Russia
IFBB FERRIGNO LEGACY
November 28-29th – Santa Barbara, California
Another Amazing Beach Image From LHGFX, August 2013
Sexy Beach Image From August 2013 – LHGFX Photography
New Ab Video Series On RxGirl – Exercise #4: Ball Crunch
http://www.rxmuscle.com/video/rx-girl-video/9659-the-ab-series-crunch-on-ball.html
Do you want a 6-pack or just a flat stomach? Then “The Ab Series” is for you. Check out today’s exercise: The Ball Crunch!
Want Shapely Legs? Try This Routine
If you have good upper body definition but are noticing that your legs are lagging behind in the definition department, try the following routine two to three times per week to add lean muscle mass and shape. Perform each exercise in a superset in order without resting. Once you are done with a superset, pause for 30 to 45 seconds, then continue with the next one.
Stacey Naito’s Leg Blast For Shapely Legs:
SUPERSET #1:
4 x 15 leg extensions
4 x 15 jump squats
4 x 15 plie squat holding dumbbell between legs (Go very low so end of dumbbell touches floor. Come up only partway.)
SUPERSET #2:
4 x 15 prone leg curls
4 x 15 one legged lunge jumps (Hold onto Smith bar for support. Perform all reps on one leg, then switch.)
4 x 15 one legged leg presses
SUPERSET #3:
4 x 20 butt blaster machine
4 x 15 outer thigh machine
SUPERSET #4:
4 x 20 seated calf raises
4 x 20 non-weighted one legged standing calf raises


