Category Archives: Attract A Girl


Workout is important, but it is not everything. You have to get your body prepared with protein and glycogen before and after each day spent in the gym.

Prepare the foundation for your successful workout filling your arsenal of complex carbs, protein and fat. Get creative with your meals and feed your body with the right foods pre- and post-workout. Follow the articles below and be prepared to just pull the trigger to work out.

peanut butter and jelly sandwichPB&J sandwich is something where you can't go wrong. The peanut butter will supply you with eight grams of protein, and just enough fat to help boost testosterone levels before a heavy lifting session. Simple sugars and complex carbs from the jelly and bread will provide you with a consistent amount of energy for the duration of your workout. Bonus: toss in a sliced banana for a boost of potassium—preventing any muscle cramps.

salmon and sweet potato recipe

Post-workout, your body and muscles are starved for protein and nutrients. The lean protein in salmon will fuel your hard-trained muscles while the vegetables help to replenish your glycogen system.

6 Detox Drinks to Add to Your Diet

A protein shake is always the go-to method for filling your tank, and it’s easy to throw together when you’re on the run. Consider tossing in some cayenne pepper to the mix, as it contains the compound capsaicin, which can increase energy levels and help burn fat.

Loaded with protein and omega-3 fatty acids, tuna can work to reduce any inflammation post-workout – giving your joints that extra cushioning it needs. Look to buy canned tuna in water instead of oil. The reason: water and oil don’t mix. So when you’re draining out the water-packed tuna, precious omega-3s won’t be lost.


The only time to toss back some junk food carbs is 15 to 30 minutes prior to your workout when you need that quick fix. Did you know that up to fifty grams of carbs get burned during a heavy lifting session? So keeping your glycogen levels topped off will enhance your performance and prevent fatigue. And unknown to many, junk food carbs can give you that pump because it creates an insulin spike. When those fast-digesting sugars get absorbed into the blood stream, insulin levels will increase —ultimately widening your blood vessels.

Here's one cool fact: bodybuilders will eat candy before a competition to get that pump and look more vascular.

chocolate milk

It’s an old school recovery method that still works today. Chocolate milk has water, protein, and sugar – all of which your body needs post-workout. The bonus: a delicious, thirst-quenching drink now replaces any electrolytes that were lost while you were sweating.

fruit salad

The simple sugars from the fruit will give you a boost of energy while the quinoa will keep your insulin levels in check mid-workout. As for the avocado, it will feed your body with healthy fats for amped up t-levels, and prevent inflammation post-workout.

Chicken Cheesesteak Pizza

Buffalo wings and pizza – possibly the best combo ever created. But this pizza is high in protein, clocking in at 55 grams, and it only takes 15 minutes to make. Made with a whole-wheat pizza crust, this pizza will help regulate blood sugar levels because it contains 10 grams of fiber.



There's this saying: Mens sana in corpore sana. Therefore, you should workout your muscles, but never forget to do the same with your brain. This is how you can create a complete definition of the whole body training.

All lifters know how great exercises are not only for body, but also for the brain. But apart from exercising, few of us don't know that also eating the healthy foods can also boost your brain power. A healthy and proper diet works exactly like a hard workout in the gym, producing an absolute feeling of well-being.

What lies behind this feeling is actually the endorphins considered the hormones responsible for our euphoric state, sometimes called also the hormone of happiness. But did you know that foods can also release it too? Serotonin, another neurotransmitter responsible with delivering happiness, improving learning and memory, together with anti-depressive properties, also comes in action when we eat the right foods. But now a question arises: how does it really help? The answer is extremely easy. When eating the right foods, you feel happier. Being happier, you get all the necessary motivation to work hard and sweat in the gym. In case learning is improved, you enter in the routine more quickly. On top of that, with the cognitive skills pumped, our brain is better storing and retrieving the necessary information and details of this new routine.  Quite simple, right?

So let's stop the long talking and let us show you 10 foods to boost your brain health:

It doesn’t just build pop-out, Popeye muscles, it builds brain power too. Spinach contains the amino acid tryptophan which is the building block for serotonin. Other foods rich in tryptophan include halibut, turkey, sunflower seeds and egg whites.

Post-workout foods

Blueberries contain a plant-based chemical called flavonoids, which communicate with nerve cells, improving inter-cellular communication and regeneration of neurons.

 Quick & Easy: Cedar Plank Salmon

Rich, deep-water oily fish contain high amounts of Omega-3 polyunsaturated fats particularly the kind known as DHA. DHA has been shown to improve working memory by up to 15% and stave off the effects of depression.

Before reading the explanation, try to have a deep look at the shape of these nuts. They seem to look like the brain, corret?They are also high in DHA and in the antioxidant Vitamin E which scavenges the brain for cell destroying free radicals. Walnuts also prop up the grey matter in our brain which is responsible for a variety of processes including memory, decision making and emotions.


Broccoli contains plant based compounds known as lignans which may improve thinking, reasoning, remembering and learning skills. It’s also high in potassium, and potassium sends more oxygen to the brain, which is essential for optimal cognitive functioning.

Avocados are the stars in healthy diets. They are ripe with healthy monosaturated fats which increase both blood flow and oxygenation to the brain which means faster delivery of nutrients and better brain functioning. They also maintain the health of both brain cell membranes and specialized nerve cells called astrocytes which provide “back up” support to neurons.

Rich in the compound called choline, which is essential for the production of acetylcholine, a neurotransmitter important for memory and cellular communication.

green food

Dark, leafy greens like kale, collards, and Swiss chard contain Vitamin K, which has been shown to help slow cognitive decline.

Whether green, black or white, tea contains both the amino acid L-theanine, which promotes calming, and caffeine which stimulates alertness.

Dark Chocoalte

You thought that we would speak only about food and forget about something sweet? No! We kept the the best for last – rich, deep dark chocolate. It has almost all the properties of every other brain boosting food combined; from high levels of tryptophan and antioxidants, to its capacity to improve brain blood circulation, to its unique composition of cocoa flavanols which boost thinking, atte



You want to have dense muscles now and you are not willing to wait too much for the visible results? Okay, we got it, that is why we have prepared a small guide to help you out.

Leaving all misconceptions aside, muscle growth isn't achieved only by training. Of course, training is important, but when you have a goal to gain 10 pounds of muscle in about 1 month, you need also to eat proteins, carbs and even good fat. But even though it sounds simple eating anything you would ever wish for, things are not exactly like this.

Of course, if you think that going to McDonald’s, eating Big Mac, XXL Coke and fries, will help you gain weight, you couldn't be more wrong. It will help you gain weight, but the wrong one. Building muscles can be done following a rigorous plan containing the right types of food according to a tight schedule and in balanced proportions. It starts to get complicated right? It just seems, as after you will read this guide, you will see that you will be able to do it.

Beginner's Nutrition Tips: Eating Order

Enough with words, let's go on some numbers:  You’ll need to consume at least 25 calories per pound of bodyweight per day, made up of at least 2 grams of protein, close to 3 grams of carbs and about 0.5 gram of fat per pound of bodyweight. That’s more than 4,500 calories, 360-plus grams of protein, nearly 540 grams of carbs and 90 grams of fat daily for a 180-pound bodybuilder.

protein shake

For those wanting to pack on quality mass, the most critical window of nutritional opportunity is around the workout. This is when you can put down a plethora of protein and carbs without worrying about them turning into body fat since they’ll be used to grow muscle like at no other time of the day. Not only do we recommend the usual pre- and post-workout shakes, but we also advise drinking a shake during your workout to gain more mass. In addition to providing ample amounts of protein and carbs, each shake includes supplement ingredients such as creatine, glutamine and branched-chain amino acids. The more the merrier, since they’ll all be used by your muscles to support recovery and growth.

Every minute from your day is important and the first few minutes after you wake up in the morning are the key. Do you like to brush your teeth and shower first thing? Change that habit real quick by incorporating two breakfasts into your mornings—one as soon as you wake up and the second 30-60 minutes later.

In fact, those first few moments of the day can make or break your muscle-gaining efforts. Why? Your body uses liver glycogen for fuel overnight, and when those levels get low, your body then uses muscle protein for fuel. To stop this you need fast-digesting protein and carbs, so your first breakfast should include whey protein and a piece of fruit, white bread or Vitargo (an advanced carb supplement). The aminos from the whey will rapidly enter your bloodstream so your body can use them, not muscle, for fuel. The fast-digesting carbs will quickly restock your liver glycogen and signal your body to stop feeding off your muscle.

Right before bedtime is the day’s last important window of time in terms of bodybuilding nutrition. You’ll want a slow-digesting protein such as casein to provide a steady supply of amino acids to your muscles throughout the night to keep the body from catabolizing too much muscle while you sleep. Another option is cottage cheese, which is high in casein protein. Our meal plan combines the healthy fats from flaxseeds, walnuts, mixed nuts and peanut butter with the aforementioned protein sources at bedtime to further slow protein absorption.

egg sunny side up

Eggs are good and we are sure that you think that only whites are to be used in this type of training. But we’re here talking about whole eggs, yolks plus whites. Researchers at Texas A&M University (College Station) found that subjects who followed a weight-training workout and consumed three whole eggs per day gained roughly double the muscle mass and strength as subjects who ate no more than one whole egg per day.

protein powder

It may be considered a supplement to some, but at M&F we label it as a food, and a superior one at that. A milk protein, whey is the fastest-digesting protein you can swallow. It’s also rich in branched-chain amino acids (BCAAs) and provides peptides (small protein fragments) that enhance blood flow. To build muscle, you’ll want to drink a whey protein shake every day upon waking, as well as before and after workouts.

Cocoa Powder

The other milk protein, casein, is also critical for gaining mass. Research shows that when subjects add casein to their post-workout whey shake, they gain more muscle mass than those who don’t. Another study found that while whey significantly decreases hunger and leads to reduced food intake, casein protein doesn’t. When you’re trying to pack on mass, you need to eat—a lot. Casein will help you get in plenty of protein and calories without filling you up.

Roasted New York Strip Steak

Red meat has gotten a bad rap nearly everywhere except in the bodybuilding community. The saturated fat and cholesterol in beef has been shown to increase testosterone levels as well as strength and muscle mass. Beef also contains vitamin B12, creatine, iron and zinc, among other nutrients, all of which support muscle growth and strength. Here's one tip for the mass-seekers: you should eat at least one beef meal every other day.


The omega-3 essential fatty acids found in salmon are now known to encourage muscle growth, decrease muscle breakdown, increase fat loss, aid joint recovery and provide numerous other health benefits. Try to consume at least 2-3 salmon meals per week. Here's another benefit, walnuts also pack a decent amount of omega-3s, as do flaxseeds, which are great sprinkled on cottage cheese or peanut butter.



Skinny guys may be attractive in their way, but most of the times the bigger ones get all the looks. But like any other goal, you need the right plan to make it happen.

First and foremost, this plan is not a simple one and you will surely face lots of ups and downs. On one hand, working hard and regularly can bring you the results that you've dreamed of. But on the other hand, you will face hard times when you will see that you all the hard work you've put for will show you small results. However, don't get discouraged as there is always a solution for everything. Check out the advice we've gathered for you below and start taking notes.

Go to the gym according to a regular program,  for short periods

“You don’t have to spend 2+ hours in the gym every day,” Matthews author of Bigger, Leaner, Strongerand founder of Muscle for Life says. Instead, he recommends getting to the gym on the regular. “You can gain muscle and strength lifting just once or twice per week,” Matthews says. “But if you want to maximize your gains, 5 to 6 days per week is optimal because it allows you to do shorter, more intense workouts and achieve optimal weekly volume for each major muscle group.” That means splitting ‘em up by day, so you’re not overworking or neglecting any: Day 1 could be chest/abs; Day 2, back/calves; Day 3, shoulders/abs; Day 4, legs; and Day 5, upper body with arms emphasis/abs.

Focus on compound lifts

Within those workouts, incoporporate lots of compound lifts—ones that use more than one joint, such as bench presses and rows. A sample chest and abs workout, courtesy of Matthews:

* Warm up with 3 sets of 8 to 10 reps with 50% of one-rep max (1RM), with 1 to 2 minutes’ rest between sets:

Incline Barbell Bench Press

* Then, 3 sets of 4 to 6 reps at 85% 1RM, with 3 to 4 minutes’ rest between sets:

Incline Barbell Bench Press

Incline Dumbbell Bench Press

Flat Barbell Bench Press

Face Pull (8-10 reps with 2-minute rest)

* Then, 3 circuits with 2 to 3 minutes’ rest between sets:

Cable Crunches (12 to 15 reps)

Captain’s Chair Leg Raise (to failure)

Air Bicycles (to failure)

Treat isolation exercises as icing

Endless biceps curls won't be the answer when major mass is the goal. “These can be done as well but they should be seen as supplementary to compound moves [in the previous slide],” says Matthews. To ID isolation moves, think about ones that move just a single joint in one direction.

Bring the intensity

You must go hard if you want to get results—and Matthews has found that hard gainers benefit more by following what is generally considered a strength routine. “Working sets should be done with 85-percent of your one-rep max in a 4-to-6 rep range,” Matthews says, like in the same workout on the second slide. You’ll rest for three minutes (which only sounds like a lot when you read it), then go again, for three or four total sets. Once you hit the top end of the rep range and feel like you could do another one, it’s time to increase your load.

Go light on cardio

Ectomorphs (a.k.a. guys that are naturally slim, i.e., you) seem to burn through calories while just sitting on the couch. “If you're relatively skinny and lean and want to gain muscle as quickly as possible, then you want to do as little vigorous cardio as possible,” says Matthews. So when you’re in a mass-building phase, one of the smartest things is to walk but not run.

Eat plenty

“Specifically, you want to ensure you're not regularly eating less energy than you burn,” says Matthews. He recommends aiming for 16 to 18 calories per pound of body weight to start, then tweaking as you see how your body responds.

Especially when it comes to protein

“You want to eat between 0.8 and 1 gram of protein per pound of body weight,” Matthews says. That’s as much as 150 grams, if you weigh 150 pounds—no small feat over the course of a day. To get it in, go for multiple smaller meals where protein takes center stage. Think: meat, chicken, fish, soy, and greek yogurt.

Pay attention to the carbs, though

And here's two main reasons: One, they’re a source of calories, and two, they’re a source of energy, which you’ll need to get through those grueling workouts. “You also don't want to eat a low-carb diet as this will hinder both your performance in the gym and the amount of muscle you gain from your workouts,” says Matthews. After accounting for protein at 25 to 30 percent and fat at 20 percent, the rest of your diet—50 to 60 percent of your calories—should come from this group. Pick complex carbs, though, steering clear of white stuff (flour, rice, sugar), for the best body benefits.

Don't lose your patience

Rome wasn’t built in a day and neither was Adonis (or whomever the Roman equivalent is). “​If you have your diet dialed in and you're following a well-designed workout program, you should see significant results within your first three months,” says Matthews.

Know that you CAN get big

There’s no such thing as someone who can’t put on mass. “Some guys gain size faster than others but everyone can gain a large amount of muscle if they know what they're doing and stay patient,” Matthews says. (If you've read the rest of this article, you should now know what you're doing.)


What Part of Your Body Do Women Find Sexiest?

Men are always thinking what's in women's mind when they look at them. What part of their body do they find most sexy at males at a first look? And in order to make this game more interesting, we have asked 108 real, live women what body part they find sexiest in a man. All their answers have been transposed their answers to this drawing of Christiano Ronaldo. Check out their answers and take notes!



5 Exercises to Get a Rock-Hard Butt (No Homo)

Did you know that muscles can be divided into 2 categories such as: glory muscles and real muscles. Let's take some examples: biceps? Glory muscles. Quads? Real muscles. Pecs? Glory muscles. Your entire core? Real muscles. Even though, glory muscles get the attention, the ones which do all the work are real muscles. But what do you think it happens when you sit in a chair at work all day, then go to gym and work on your glory muscles while ignoring anything that doesn’t immediately show up once you throw on a tank top or go shirtless at the beach? You concentrate on overdeveloping some muscles (and a lot of the time, very useless ones), create imbalances in your body, and become the man who can bicep curl 50s but can’t do 10 lunges without tipping over or hurting yourself. Well, forget about this scenario and let us help you with some advice to make sure you don’t become that guy by giving you five exercises to strengthen the weakest muscle in your body, your glutes, courtesy of Paisley Meekin (BA in Nutrition, CPT), owner, lead trainer, and cycling instructor at Honest Training.

1. Straight Leg Single Leg Deadlift

Stand on one leg with the opposite leg raised off the ground. Using your hip as a hinge, bring your trunk parallel to the floor to make a 90 degree angle. Make sure your spine stays straight, avoiding the hunchback, and that your standing leg is straight with a very slight bend in the knee. As you do the move, think about driving your hips back as you bend over, then forward as you return to the starting position. Also, remember to squeeze your glutes. This exercise is effective because it isolates the posterior chain (glutes, hamstrings, lower back), an area where most people are quite weak, Meekin says. To add intensity to the move and incorporate core and balance components, hold the weight in the hand opposite the leg on the ground.

2. Cross Over Lunge/Speed Skater Lunge

Start with your feet hip distance apart. Next, lunge back and behind, crossing the midline of your body with the back leg and lower down by bending your front knee. Then, drive up through your heel to the starting position. Alternate legs or do 10-20 reps on one leg, then 10-20 reps on the other. This move is great because while it focuses on the gluteus medius (the side of your butt), it also uses your core, balance, hamstrings, quads, etc. Again, remember to move from your hips, not your knees.

3. Barbell Back Squats

Getting into this position can be tricky for the first few times, so watch the video above before trying this one. Also, you do not need to go as low as the man in the video when you are first starting out. Once you have the barbell on your shoulder/back, place your feet at about shoulder width apart, with your toes pointing straight out, or if it’s more comfortable, a bit outwards like in the video above. Next, squat down while keeping your spine straight, your core and glutes engaged, and your chest up. Avoid the hunchback! As you get stronger and the motion becomes more fluid, start squatting lower than 90 degrees to really target the glutes, says Meekin.

4. Forward Lunge and Reach

“This is one of those movements that happens in real life so it’s important to learn,” explains Meekin. “It’s taking a big step up a hill on a hike, it’s lunging for a ball playing softball.” Start with your feet hip distance apart and lunge forward with one leg. The back leg can bend so the knee just kisses the ground, or it can stay off the ground like in the video above. Tap the floor with one or, preferably, both hands, then drive through the heel of the front foot to push yourself back up into the starting position. Alternate legs or do 10-20 reps on one leg, then switch to the other. To intensify, add weights but still perform the forward tap.

5. Hip Extensions

Lying on your back, bend your knees so that your fingertips can reach your heels. Next, push your lower back off the floor while driving through your heels to lift your hips as well. Hold for a three second count, then lower back down but do not let your butt hit the ground until you have done as many reps as possible. To intensify, try the same move with one leg lifted off the ground. This move is great for people rehabbing from injury, as it is low-impact but still isolates and works your glutes effectively. Remember to drive through your heels and squeeze your butt as you go up and hold the pose, before slowly lowering yourself back down.


Dear friends, your waiting is finally over. Here comes your emergency shred meal plan that'll get you ripped in two weeks.


Take all your courage and perseverance with you and start your training every day for two weeks and recovering sessions. That means to have a careful balance of macros—rather than a wholesale carbohydrate fast. This is the best bet. This sample day of eating, put together by nutritional counselor and former executive chef Eric Diggs (Team Banks Bodybuilding), maximizes muscle repair while minimizing breakdown.


► 6 egg whites
► ½ cup oatmeal

Calories: 266
Protein: 30g
Carbs: 32g
Fat: 4g


► 6 oz nonfat or
► 1% greek yogurt
► 1 banana

Calories: 258
Protein: 17g
Carbs: 44g
Fat: 0 g


► 6 oz chicken breast
► 4 oz sweet potato
► 1 cup broccoli

Calories: 406
Protein: 60g
Carbs: 30g
Fat: 0g


► post-workout shake with 35g whey protein

Calories: 120
Protein: 35g
Carbs: 4g
Fat: 1g


► 6 oz salmon
► ¼ cup brown rice
► 4 oz asparagus

Calories: 315
Protein: 24g
Carbs: 16g
Fat: 19g


► 6 oz cottage cheese
► 10 almonds

Calories: 205
Protein: 21g
Carbs: 9g
Fat: 8g


Calories: 1,557
Protein: 176g
Carbs: 135g
Fat: 37g

What Your Favorite Beard Says About You, Because Scruff And Mountain Man Beards Mean Totally Different Things

Beards have started to have a life and their own personality just like as much as a handbag or a pair of shoes. Let's think a bit about it: would you ever mix up your Adidas with your Manolos? Or confuse your YSL for your Balenciaga? I don't think so. That's why when we talk about beards, and the men and women who love them, we have to differentiate. Have you ever thought about what your favorite beard says about your personality? Surprinsingly or not, your facial hair you all your spend time with reveal can a lot about you, too.

Unless you’ve been living at the bottom of the sea (and if you have been then you know the secret to survive underwater without oxygen), then chances are you know beards are hotter a bowl full of Red Hots. Clean-shaven may have been trending for a while, but #beards are back like #bigbooty and #badbitches.

However beards are much more than fuzzy face-warmers or lumbersexual status-symbols. This collection of facial hair is not just a bunch of dead skin cells conveniently placed around the mouth and cheeks. Scruff, mountain beards, groomed ones and retro goatees all come with different meanings — for him and you. Let’s delve into what your favorite man beard says about you.

1. Scruffy McScruff

You are absolutely sexy and most probably you know it. Scruffy is up on the latest trends and knows the best way to conceal his weak chin is with a light layer of stubble. It might scratch the hell out of your face after a little make out sesh, but you are determined to do anything for this good damn looks. Above anything, the look is what really matters. Mamacitas who fancy a 5 o'clock shadow are equally as trendy. The two of you enjoy reading fashion magazines (GQ for him and Elle for you) and getting pedicures together. Could anything be more romantic? No way Jose.

2. Balls Out Mountain Man Beard

We are talking here about a totes full on long-haired neared, the kind you can make a ponytail with. At times it seems a little feral and other times somewhat intimidating. Sure these men may look like an Appalachian escapee but so what? They don't care at all about this thing. They're just outdoorsy, wild, and rebellious, (unless the guy sporting said beard is Amish, in which case not so much). Ladies who like these guys are a little wild and free themselves, but still committed and steadfast. You don't mind getting a little dirty every now and then, but no matter what happens you will always stand by your partner.

Top 10 Foods to eat while Bulking

Ladies and gentlemen, summer is coming and it is the perfect season to show off your body and get admiration. Now it's literally the best time in human race history to bulk up. So if you need any tips in order to get great results, then make sure these top 10 foods for bulking are part of your diet!

1.Whole Milk and Cottage Cheese


Top 10 Foods for Bulking


In case you have thought to avoid dairy products, you should take into consideration that whole milk is a great way to stock up on calcium and add extra fat and calories to your diet, with around 150calories per glass! For example, you can start by consuming cottage cheese and whole milk which will provide you with a good source of protein to help build muscle. On the other hand the fat, carbohydrate and lactose helps restore your muscle glycogen stores and maximise your muscle building potential. And if you think that's complicated to introduce it your daily routine, here's how you can do it: start by consuming whole milk with your post workout protein shake or enjoy a pot of cottage cheese before bed. If you want a personal recipe, you can try cottage cheese with nuts and a scoop of chocolate nut.

2.Nuts and Nut butters


Top 10 Foods for Bulking


If you want great results, you should get nuts about nuts. Any person passioned by their looks and body health, probably you already know that they are energy dense and full of healthy mono unsaturated fats…this is the reason that nuts and nut butters are perfect for bulking! Start with small servings of nuts which provide a large amount of calories in addition to protein and fat, about 300 calories per 50g! On top of that, nuts and nut butters are packed full of essential micronutrients and minerals including magnesium, phosphorus, selenium and zinc, all of which are essential when it comes to maintaining your nutritional status to a healthy level and building muscle mass. So whenever hunger kicks you, try snacking on a handful of nuts. Also, here's one ultimate snack cover: a banana in peanut butter. Absolutely delicious! But … be careful and not exagerate with too much nuts as they are highly caloric and consumed in big quantities they can destroy your plan.



Top 10 Foods for Bulking


Salmon and other sources of fatty fish can be successfully included in your bulking diet. In fact, even the government of UK recomends eating at LEAST one portion of fatty fish a week. Salmon is full of MUFA- mono unsaturated fatty acids which are super healthy and great for clean bulking! In addition, the benefits of a large dose of omega 3 include joint care improvement and cardiovascular health! During intense training try and consume at least 3-4 servings of fatty fish per week!



Top 10 Foods for Bulking


Do you already feel a superhero? Not so quickly. Maybe after you’ve stocked up on this super fruit  you can consider yourself as one! Avocados contain mono unsaturated fats such as oleic acid which are perfect for adding healthy calories and fat to your diet. Apart from being a healthy source of calories, eating avocado during bulking season also brings a high amount of antioxidants and vitamins including vitamin E – helping to improve cardiovascular health and your overall well being. So here's one quick options to add it in your meals: try mashed avocado on rice crackers, in a salad or even better in homemade chocolate protein pudding and protein truffles!

5.Whole Eggs


Top 10 Foods for Bulking


Don't fall into the trap of using only the egg whites and throwing to the bin the yolks. Whole eggs are great for getting a good source of protein and fat with around 75 calories per egg! Many people, especially those higly interested in bulking their body, consider eggs to be unhealthy due to their saturated fat content and high cholesterol, but we can bet that you don't know that eggs are high in healthy cholesterol? And unless you’re eating 12 eggs a day the saturated fat content shouldn’t be a problem! Start consuming whole eggs and get in a good source of fat and protein by making a whole egg omelette or some delicious scrambled egg!

6.Lean Beef


Top 10 Foods for Bulking


Red meat is often people's number one choice when it comes to getting the perfect physique lean sources of protein.  But consuming red meat is great for bulking for tons of reasons such as: a high source of fat and protein, which when consumed regularly can help the growth of muscle mass. Furthermore, red meat is high in heme iron! Generally, in the diet there are consumed two types of iron – heme iron and non- heme iron- whereby the absorption of these two types of iron differs significantly in the body. For example, the absorption of non- heme iron is largely effected by other dietary factors and foods- the absorption of heme iron however is unaffected by other foods in the diet. When building muscle and training hard, getting an adequate amount of iron is essential. So go ahead and try a delicious steak for your next meal.

7.Coconut and Olive Oil


Top 10 Foods for Bulking


A bulking diet is also about oils and  coconut and olive oils are great to add. Small changes are decisive for big steps in your transformation, so start using more coconut and olive oil in cooking and meal prep. And above all this, these oild don't leave you so full you want to burst!

8.Sweet Potato


Top 10 Foods for Bulking


When it comes to bulking- most people think only about protein, protein, protein and fat. But come on guys, carbohydrates are an absolute must! So forget cutting carbs to a minimum, now is the time to treat yourself and enjoy your meat and potatoes! Sweet potatoes are jam packed full of carbohydrates with the average potato providing around 40g of carbs and tons of vitamins and minerals! What’s more, if you’re persistent and try to avoid sugar, sweet potato is great for satisfying your sugar needs and can be succesfully incorporated into tons of protein recipes- such as this sweet potato protein brownie recipe! Try adding a portion of sweet potato to your meals and reap the bulking benefits!



Top 10 Foods for Bulking


We have spoken about everything: milk, eggs, meat, nuts, but we haven't yet included oats. So here they come! Oats are another great source of complex carbohydrates that can really give you a helping hand during bulking season. Oats are an amazing source of fibre and complex carbohydrates that are a great aid in digestion but more importantly provide a sustained release of energy. They are just perfect for a pre workout meal. In addition to this oats can add a healthy source of fat and calories to your diet without leaving you feeling too full.


10.Dark chocolate


Top 10 Foods for Bulking


Last but not least- the most well-known sweet sin. If you simply cannot let go of sweets, dark chocolate is the perfect fit. It is a great way to fix your sugar cravings! What’s even more, chocolate with over 75% cocoa content is full of antioxidants and monounsaturated fats! For the ultimate bulking treat- try a banana covered in peanut butter and dark chocolate!


A Take Home Message

If you’re bulking and don't take into consideration at least a few of the above tips for bulking foods in your diet you could be making some serious mass gaining mistakes! Don't worry, you still have time to rethink your diet and enjoy this year’s bulking season and get amazing results!

Quick Checklist on How to Be a Bad Boy

There's always that guy at the bar that seems to be getting all the women. He's arrogant, rude and marches to the beat of his own drum. But still, women flock to him. This is when you, the decent guy, start wondering how is it possible that many of the sensible and responsible women are attracted to this type of “bad boys”? What do they see in these rebels?

Well, your waiting is over now. Here are eight tips which will enable you to get a little bit of a bad boy characteristics.

Be Uncompromising

Yes, yes, we all know the saying that in order to have a happy life with your better-half you have to reach a compromise with her opinions and beliefs. But this is not the case. If you want to be a bad boy, then trust us! You will be extra attractive to any woman you get in contact to, if you have a decisive opinion on everything. Put your bossy mask on and decide where you would like to dine on a Saturday afternoon and what you want to do in the weekend. Be decisive, know what you like and transmit it.

Be a MAN

With bold, capital letters! It’s already universal knowledge that women are attracted to men who leads them, take control of any situation and go after what they want.

Love Yourself

A whole lot self-love is mandatory. A man who values himself knows exactly what he can bring and expect from a relationship. Being aware of his qualities and spreading this feeling through all his  pores, it’s a true catch.

Treat Yourself Right

Allow yourself to enjoy the things you appreciate. And don’t worry, you don’t have to be a billionaire to treat yourself right. But, above anything, you should make time for your hobbies and pleasures. Spend time doing things that you like and make you content. Happiness will bring you more confidence in your strengths.

Share Your Experiences

Have you done exceptionally awesome things in your life? Well, now is the time to talk about them. Be self-confident and share with excitement everything you’ve done.

Be Passionate

Passion is seductive. Keep your enthusiasm about every part of your life. Of course, you may not love your job, but when you talk about it, picture it eagerly. Your apartment might not be the home you ever wanted, but when you mention it, be zestful about it. Your family could very well be a tad bit nutty. Don’t stress – most families are. Share stories about your family and be animated.

Avoid Being Boring

Banal men aren’t a turn on. Women want to date spicy, self-confident, captivating men. No matter what, avoid being boring, monotonous, or coming off very routine oriented. Be smart and tell funny stories and ask interesting questions.

Activate Your Charms

A man who is charming will win it all, both men and women will feel like he’s genuinely interested in them. You should put accent chatting with others and having an attractive personality. Here’s one easy tip: be engaging! Be so captivating and fascinating that all women would want to meet you.

To put in a nutshell, remember 3 words and you will be a genuine bad boy: be charming, self-confident and uncompromising.