Titan Whey 5lb


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It’s no secret that the foundation to building solid, lean muscle mass is high-quality protein. Titan Whey delivers just that! Loaded with muscle fuel, each serving of Titan Whey supplies 6 grams of Branched-Chain Amino Acids (BCAAs), including 2.5 grams of L-Leucine. BCAAs are absorbed directly into muscle, but are depleted during intense training; and L-Leucine is the BCAA responsible for initiating muscle protein synthesis (mTOR), the process that builds muscle and speeds recovery.

Titan Nutrition customers have come to know and trust uncompromisingly high standards, so we naturally chose only the highest quality whey proteins. Titan Whey provides 25 grams of Protein per serving and is formulated with cold temperature processed whey protein concentrate, microfiltration whey protein isolate and milk protein isolate. The processes used in microfiltration and cold temperature processed protein preserve the many important whey protein fractions, including lactoferrin and immunoglobulins, which can be lost in other forms of processing. To further enhance Titan Whey’s effectiveness, digestive enzymes were added to aid in its digestion and absorption into the body. Titan Whey is considered to be the best source of protein due to its high biological value (BV), amino acid profile and fast absorption. Give your body what it needs to build muscle and recover!

Titan Nutrition has taken flavor to a whole new level with Titan Whey. One serving is all it takes to taste the difference in superior texture and quality. It’s so incredibly delicious you’ll look forward to your next shake!

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1 review for Titan Whey 5lb

  1. KickIn is Brand New!KickIn has been reformulated and is now better than ever! We understand what it takes to work hard and grind through each workout in the gym. KickIn was designed to make you drive even harder to achieve your weight room goals! 

    Here's what's new:
    Taking nothing away from the original formula we added 4mg of Bioperine, sourced from piperine. This black pepper extract has been patented after several clinical studies have shown its ability to increase the absorption of a variety of nutritional compounds. In short Bioperine increases the effectiveness of ALL the other active ingredients in KICKIN!

    We also wanted to give you better focus and drive without adding more stimulants. For this we added Huperzine A, a cognitive enhancer that increases the levels of neurotransmitters in the brain. Huperzine has been used in recent years by individuals seeking an over the counter "smart drug" to increase productivity. 


    “I have been back and forth using different pre-workouts for the past 8+ years of training. I would say I have a moderate to high stimulant tolerance that leaves me looking for the strongest (stimulant) product on the shelf. The problem is, when I take a pre that's super high in stims, it leaves me drained of energy and looking for a nap a few hours later. I had a friend recommend Titan’s new KickIn formula, saying he felt great well into the work day after taking it in the morning. Being a skeptic I tried it…
    Hands down the BEST feeling pre-workout I have had to date! Not only did I have a great workout with no crash later, I felt more productive the rest of the day than I can remember feeling in a long time! This one is the new winner!
    Thank you Titan, I will be coming back!”


    We added it to KickIn to increase focus and maintain intensity while training. Extreme fatigue from exercise can cause your brain to be stuck in first gear, Huperzine A was added to improve performance by improving your concentration deep into difficult workouts!

    Last but not least we added HydroMax a patented glycerol. Known for its ability to increase blood flow to muscle tissue,Hydromax increases plasma levels and improves hydration deep into muscles. This added blood flow can visibly increase vascularity and enhance the delivery of muscle building nutrients to working tissues.  

    Available in 3 amazing flavors with our newly designed FULL DISCLOSURE labels!

    Check out this awesome customer review from Jesse K.

    “I have been back and forth using different pre-workouts for the past 8+ years of training. I would say I have a moderate to high stimulant tolerance that leaves me looking for the strongest (stimulant) product on the shelf. The problem is, when I take a pre that's super high in stims, it leaves me drained of energy and looking for a nap a few hours later. I had a friend recommend Titan’s new KickIn formula, saying he felt great well into the work day after taking it in the morning. Being a skeptic I tried it… 
    Hands down the BEST feeling pre-workout I have had to date! Not only did I have a great workout with no crash later, I felt more productive the rest of the day than I can remember feeling in a long time! This one is the new winner! 
    Thank you Titan, I will be coming back!”
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  2. Making Cardio Fun!With the new year right around the corner, many of us are anxious to get back to our regular schedule and start battling

    some of the winter weight. The thought of stepping onto a treadmill or stairmaster probably isn't at the top of your fun list of things to do in the new year. We asked Titan athlete Molly Wichman to give us some cardio that would break up the monotony and make the time generously fly by. Here is what she offered to help us/you out. 

    I find many clients say cardio is “hard,” “boring,” and “not fun.”  So, we can make it exciting and fun!  Cardiovascular training aka cardio is great for improving heart health, boosting metabolism and burning body fat.  So let’s make this healthy training FUN! 

    Many people ask “What is the best type of cardio?”  Answer is…cardio that you like to do.  I would rather see someone enjoy 20 minutes on a Precor AMT Trainer than dread 20 minutes on the StepMill.

    I like to do intervals to make the time go faster.  Check out this 20 minute cardio training workout.  Remember to move fast and use a stopwatch to keep accurate time.

    Try this:


    2 minutes at 70% intensity on your favorite cardio machine
    1 minute incline pushups

    2 minutes at 70% intensity on your favorite cardio machine
    1 minute bodyweight squats

    2 minutes at 70% intensity on your favorite cardio machine
    1 minute sit-ups

    2 minutes at 70% intensity on your favorite cardio machine
    1 minute frog jumps

    2 minutes at 70% intensity on your favorite cardio machine
    1 minute squat jumps

    2 minutes at 70% intensity on your favorite cardio machine
    1 minute air punches

    2 minutes at 70% intensity on your favorite cardio machine

    Remember to take each workout at your own intensity. 

    Have questions, contact me at mwichman11@gmail.com

    Happy training!
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  3. All I want for Christmas is BIG LEGS!Santa isn't going to bring you big legs this Christmas but we might be able to help with that... We asked Titan Athlete Brodie Priestly how he was able to build a killer set of wheels and here is what he had to offer:

    I typically train legs twice a week. They are half of your body after all and only training them 1/5th or 1/6th of your workouts never made sense to me. I keep the workouts simple focusing on big movements and relatively heavy weight but always pushing the volume. 

    On leg day you want to make sure you have enough fuel in the tank so I bump up the carbs by about 300 grams. I push the fluids the entire workout and take intra workout 1-2 scoops of Glycofeed and 2 scoops of BCAA+. You can really tell a difference in the intensity you can put out especially when you get deeper into the workout.  

    Legs, Day 1 (Wednesday) 
    Single leg hamstring curls 4 x 12
    *Do one leg for 12 reps then the next, back and fourth for 4 sets total with no rest in-between

    Single leg Extensions 4 x 12
    *Do one leg for 12 reps then the next, back and fourth for 4 sets total with no rest in-between

    Leg press 4 x 30
    *20 reps high on sled toes hanging off emphasizing hamstrings followed by 10 reps low squeezing the quads.

    DB lunges 4 x 15 each leg

    Hip Raises weighted 3 x 10
    Smith Squats 6 x 15, 12, 10, 8, 8, 8
    *I only superset the first 3 sets of these. On the sets of 8 I am going pretty heavy and don't want to be fighting off any glute cramps!


    Legs, Day 2 (Saturday)
    Seated leg curls 4x 12
    Lying leg curls 4 x 12

    Deadlifts 3 x 6
    *These do not include warmup sets. I typically start my working sets at 405, working up a plate at a time and doing 5-10 reps with each additional weight increase. 

    Single leg extensions 4 x 20, 15, 12, 8 - Drop weight in half and burn out

    Squats 5 x 5 - Drop weight and finish with a burn out set. 
    *I do these last after my legs have been thoroughly fatigued. This way I keep less weight on my joints while still stressing the muscles to their fullest.

    Get a light stretch in when you finish. Concentrate on stretching the quads to avoid tight muscles to pull on your patellar tendon causing knee paid.  

    That's it! Remember to check your ego and make sure you can move the weight with a full range of motion and good posture. Nothing stalls your leg growth like a low back injury from trying to be the gym hero. 


    Until next time, Train Hard!



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  4. Off-Season Meal Plan - Brodie PriestleyWe asked Nevada State Champion and up and coming body builder, Titan Athlete Brodie Priestley to give us a breakdown of his offseason meal plan to find out just how he packs so much mass on his 5'6 frame!

    Here is his complete meal plan. For those who like to eat, get your appetite ready!

    OFF SEASON 230lbs

    MEAL 1

    1 Cup Oatmeal

    2 Whole Organic Free Range Eggs

    1 Cup Egg Whites

    ½ tbsp. Coconut Oil

    2 Cups Steamed Spinach 

    MEAL 2

    2 Scoops Titan Isolate 

    1 Cup Oats

    MEAL 3

    6oz Steak

    8oz Sweet Potato


    2 Scoops Titan Isolate 

    ½ Cup of Oatmeal

    ¼ Cup Berries (of your liking)

    2 Pop Tarts


    Intra-Workout Shake

    60 grams of Glycofeed 

    25 grams of Titan Isolate 

    10 grams of  Titan BCAA+

    5 grams Creatine 500

    3 grams Beta-Alanine

    Post Workout Meal

    3 Cups Organic kids Cereal

    2 Scoops of Titan Isolate 

    2 Cups of Unsweetened Almond Milk


    Vitamin C


    MEAL 5

    6oz Organic beef

    2 Cups steamed spinach

    MEAL 6

    ½ Cup Oats

    2 Scoops Titan Isolate 

    1 tbsp natural peanut butter

     MEAL 7

    2 Cups Egg Whites

    ON STAGE 190lbs

    2 Cups steamed Spinach


    Back Day is Cheat Day

    *Replace meal 6 or 7 with a meal of your liking


    Leg Day is refeed

    *Add 300g of Carbs to this day]

    ** the 300g on leg day I added was from Oatmeal. 300g dispersed throughout the day (most of which was in the first part to middle of day keeping away from bedtime)



    Legs once every 4 days rotating between heavy days and volume days

    Chest and Shoulders once every 4 days

    Back once every 6 days (cheat meal)

    Arms once every 6 days



    Legs (Volume)

    Chest (Front/Side Delts –Heavy)

    Back/Rear Delts

    Legs (Heavy)

    Chest (front/Side Delts –Pump)



    *I didn’t take rest days unless I felt one was needed. In 5 months approximately 5 rest days were taken

    ** I would gradually taper down calories 15% at a time until I went Keto for Competition



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  5. Bulking Season - 5 Ways to Build Muscle, Not Fat.....We asked Titan Nutrition Athlete and contest prep coach Robert Wichman how he suggests going about a successful "bulking season." Robert fired back five strategies to stick to for building quality mass in your off season, keeping you on track for the stage or beach next spring. Check out his 5 strategies here:  

    Don’t over eat

    In the quest to add muscle in the off season, I see a lot of competitors eating calories way over what their bodies need, and can handle. This is typically a recipe for adding way to much body fat, which only slows down true muscle growth, from poorer blood flow, and nutrient delivery, to you muscles. This will only mean that you will have to diet harder, or longer, when it comes time to diet down for your next contest, or for summer, if you’re a non-competitor.

    Increase calories slowly

    Increasing calories slowly, in your off season is an important thing to do. If you find yourself adding in too many calories, too quickly, you are more than likely going to find that your body is storing many of those extra calories as body fat. By slowly increasing your calories, you’re going to allow your body to adjust to the increased calories, and use them to fuel muscle growth, and not just adding body fat. (chasing numbers on a scale) Keeping your metabolism running strong, is just as important in the off season, as it is during your contest prep, or leaning out phase, if you’re not interested in hitting the stage, but would still like to see a leaner physique.

    Monitor body fat, and body composition levels

    Keeping an eye on your body fat levels in the off season is a good idea, if you plan to keep yourself in what I like to call “Striking Distance”. Striking distance basically means, staying in a range where if you needed to, you could diet down with relative easy, by not needing to drop so much excess body fat. This will allow for a better show prep. You will not have to strip off as much body fat, and will not have to resort to extreme measures to pull off the necessary body fat by show time. You will also find that you are able to maintain more muscle during your prep, and find that you have a higher level of conditioning, that you may not have previously achieved. The method that I like to use for monitoring off season body composition, 1st and foremost, the mirror. The mirror is going to show you what you need to know. This is a visual sport, and touting arbitrary body fat numbers does not always translate to a stage winning physique. If you don’t see what needs to be seen, then it is not there. I do use the mirror in conjunction with body fat measurements, tape measurements, the scale, and photos (monthly in the off season). If you’re going to measure body fat, I find the Dexa scan to be the best, and most accurate method. You can also use calipers, and a bio-impedance (hand held, inbody, or scale that measures body fat)

    Keep cheats to a minimum

    While it is ok to have cheat meals in your off season. You want to make sure that you’re not undoing all your hard work, with too many diet deviations. We all want to be able to go out with friends, and go to family events, or dates with our significant other, and eat, or drink, as though we don’t have larger fitness, and physique goals. The way to still have a social life, and let loose from time to time, is to understand that cheats are the few, not the mainstay when it comes to your off season program. Make sure that you are planning your cheats around your clean eating, so that you don’t find yourself quickly sliding off track, from your nutritional goals. If you know that you’re going out on the weekend, make sure that you don’t load up your weekdays with unscheduled meals. I like to give my clients a set number of cheat meals per week, in their off season, and allow them to decide when they will implement them. Every body is different, so finding the right number of cheats that doesn’t throw you off your physique goals, is going to be dependent on how your body responds to your cheats

    Have a plan

    Having a plan in your off season is critical to being able to stay on track with your goals. If you approach your off season program all willy nilly, chances are, you’re not going to make much progress from show to show. I’m not saying that you need to be as strict as show prep, but you definitely need to have an organized plan with your nutrition, hydration, workouts, sleep, and supplementation. This is going to lead to systematic progress, and legitimate muscle gains leading into your next show. Think of it as creating a road map to where you want to go, and then you follow that map, until you reach your destination. If something comes up, that needs to be adjusted, you reroute, and keep your forward momentum towards your goal.

    As always,

    Lift Hard, and Train to Win!


    *If you enjoyed this article, let me know. If you have suggestions for topics you would like covered in future articles, shoot me a message, and let me know.




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  6. Shelace ShoemakerHeight 5’5”

    Weight 145

    Contest weight 135

    Hometown: Winnemucca, Nevada

    Current city: Reno, Nevada

    Shelace is a current IFBB Figure professional after earning her pro card at the Pittsburgh Teen, Collegiate and Masters National Championships in July 2017. She got her start in competing in figure in 2009 where she placed 2nd in her first show.  After a long hiatus to get her Masters in STEM Education and to recover from a lis franc surgery, she returned to the stage in 2016.  In 2016, she competed in 3 shows, where she earned 2nd place, 2 first place trophies in Open Figure, and 2 Overall Figure Titles. In 2017, she competed in 2 shows, where she earned 3rd in Open and followed that up with Masters Nationals where she earned her IFBB pro card.

    She as always lived an active and athletic lifestyle. Starting at the age of 5, she competed in Junior rodeos and at the age of 9 discovered and fell in love with basketball and softball. In high school she was a three sport athlete, playing volleyball, basketball and softball and earned a starting Varsity position in volleyball and softball her sophomore year. During and after college, she found ways to stay active and competitive and found her way to the weight room and the road.

    She began teaching group fitness classes at a local gym and has completed 4 century (100 mile) bike rides, one in which she won the Time Trail for all female riders, and 2 metric centuries.

    She is a certified group exercise instructor and personal trainer and specializes in cycling, strength training and conditioning. She has shared her passion for sports and fitness by training several members for Tough Mudders, Spartans, and triathlons for over nine years and most recently began competition prep and nutrition programs for clients.

    Outside of fitness, she is a wife, mom, dog lover and a middle school math and science teacher and was appointed by her state Governor to serve on the STEM Advisory Board to help bring quality STEM education to Nevada.


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  7. Robert WichmanHeight: 5'7

    Weight: 215

    Contest Weight: 176

    Hometown: Simi Valley, CA

    Current City: Lee's Summit, MO


    Robert has been a personal trainer since 2005.  His background as a high school wrestler and college athlete has helped him develop work ethic and discipline in his training.

    Robert likes to keep the workouts intense, yet not too overwhelming.  He believes each client is different and builds a program to meet the client’s needs, not force the clients into a template program.  He likes to teach all his clients that nutrition is the key to success.  If you are interested in weight loss, learning how to workout, or NPC Bodybuilding, Figure, Fitness, Bikini, or Physique contest prep services Robert can help.  He is also a coach for Team PROformations.

    He first started competing in bodybuilding in 2004.  You may see Robert hit the local stage, but he competes in National Level NPC Shows as a Middleweight Bodybuilder, placing in the top 5 at each of his trips on stage. 

    Robert has a passion for bodybuilding and gives his athletes the attention they deserve.  He mentors athletes through the contest prep process, helps them with their overall stage look, and preaches about post show nutrition and recovery.











    Contact Robert about joining team Proformations:


    Personal Website

    Ph. 660-441-1314



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  8. Brodie PriestlyBrodie Priestley

    Height: 5’6

    Offseason Weight: 230

    Competition Weight: 184

    DOB: 02/10/1993


    Brodie has spent most of his life being competitive. It started first with football when football was over he moved onto powerlifting to fill the void athletics had left. Before making the switch from powerlifting to bodybuilding, Brodie was able leave his mark by placing first in every category and winning overall best lifter at AAPF/AWPC World Record Breakers. Brodie also broke an American Bench Press record that stands to this day and at the time of the life broke a World Record.

    Brodie made the switch from Powerlifting to Bodybuilding in 2012 to help preserve his body from the toll powerlifting was causing.  Recently, Brodie had a string success placing 1st in the 2016 Tahoe Show at Middleweight and 1st in the Nevada State Championships in 2017. When Brodie is not preparing for his own competitions, he spends his time working with various clients, ranging from bodybuilders to clients who want to look good poolside.

    In his free time from owning his own business while being immersed in the supplement industry, you can catch him writing music or hooked on an interesting read. If you are lucky, he may even break out the trumpet and play for you.

    Brodie’s hard work and passion for sharing his knowledge of fitness and nutrition are what make him a valued member of Team Titan. 

    We have high hopes for Brodie as he has all the tools necessary to take his career to the next level, keep watching this young talent!


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  9. IFBB Pro - It's All In A Day's Worth Of MealsTitan Nutrition Athlete and IFBB Pro Willie Green is known for his peeled conditioning on stage. What's equally if not more impressive is his ability to maintain a high level of conditioning all year around!
    We caught up with Willie and asked him to spill his secrets and tell you what he eats to keep big AND lean 365. 

    Here's what he had to say.... 

    So I like to keep my meals clean whether it’s off-season or contest prep. It’s easier to get in contest shape when you stay relatively lean in the offseason. I do have cheat meals  but they’re not scheduled and usually decided when to throw them in by listening to my body. When I feel like I need a cheat meal to reset my metabolism, I’ll have one. My typical meals look something like this.

    Meal 1: 4 egg whites, 2 whole eggs
                   1/2 cup oatmeal, 2 tbs almond butter
                   Essentials Multi Vitamin (2 capsule)

    Meal 2: 5oz chicken, 1/2 cup white rice

    Meal 3: 4oz lean ground beef, 5oz sweet potatoes

    Meal 4: 5oz chicken, 1/2 cup white rice

    Workout: BCAA+ (2 scoops)

    Meal 5: 5oz ground turkey, 5oz sweet potatoes

    Meal 6: 5oz fish 1/2 cup white potatoes
                   Essentials Multi Vitamin (1 capsule)
                   RestStor (taken before bed)

    A cup of almonds eaten throughout the day.

    It's a pretty simple meal plan that I don’t change up too much except for quantities (depending on my goals) and taking out a meal or two for a cheat meal. My supplements will change as well, depending on my goals and if I need a little pick-me-up before working out. 

    Yours in Health,

    -Willie G

    For more nutrition and workout ideas follow Willie...


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  10. Shannon SeeleyShannon Seeley

    Off Season Weight: 160-170

    Stage Weight: 130-140

    Training Facility: Royal Oak Gym, Powerhouse Gym 

    Residence: Leonard, MI

    Shannon had a different start in her athletic career than most competitors.  While she was a young athlete she struggled with her relationship with food for over 2 decades.  Mixing the yo-yo dieting, bulimia and cross-country running, Shannon was a unhealthy and unhappy. 

    After a serious leg injury halted her running career, Shannon turned to the gym and learned very slowly how to love her body as she found out what it truly was capable of with proper training and nurtition. Soon after this discovery the fever for competition was ignited and has never burnt out. Shannon went from a 115 lbs runner, to a lean and healthy 165 lb physique competitor and has never been more confident.   Shannon has been competing in the women’s physique division for the past 6 years. She is a National level NPC competitor and a former Miss Michigan Physique winner.  Each year she works to improve her physique, getting ever closer to that IFBB stage. 

    She credits much of her success to her Coach, Bill Tocco, of War Room Nutrition for all of his diet and training advice. He works closely with Shannon both on season and off season to ensure she always keeps her physique in the proper conditioning for each season.    

    Shannon is not unlike a lot of competitors and struggles to find a balance with the off season and body image once in a while. Luckily with the help her fiancée Kyle and her friends and family, Shannon says she has an amazing support system and wouldn’t have gotten as far as she could without them. 

    Shannon is also an ACE certified Master Trainer with a bachelors in Health Science.
    She enjoys sharing her story and experiences with her clients.  Her passion is to help those who need to find their inner strength to overcome their personal obstacles and feel better about themselves both mentally and physically.  

    We are proud to have Shannon on Team Titan, both as an athlete and role model for others! 

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  11. Kristine DubaKristine Duba is a top IFBB Professional Fitness athlete. She has qualified and competed in two Fitness Olympia's, seven Arnold Classic Internationals, has placed in the top five at eight different IFBB Pro competitions, and most recently finished in fourth place at both the Arnold Classic South Africa and the Arnold Classic Australia in 2017.

    Kristine got her start competing in both Fitness and Figure in 2012, winning several overall titles in both divisions. She earned her professional status at the 2014 Jr. USA's by winning the overall in the Fitness division. However, Kristine's fitness journey didn't begin in 2012, she has been involved in the fitness industry her entire life! Her parents were powerlifters and avid gym goers from the start. She remembers going to the gym child care until she was old enough to workout in the kids gym with her sisters, performing circuit training on kid equipment. From the age of ten and on, exercise and weight lifting has been a regular part of her life along with sports (gymnastics, cross-country, and track).

    Kristine went on to earn a B.S. in Exercise Science, an M.S. in Sports Management, became a certified personal trainer and group exercise instructor, and specializes in teaching Cycling, TRX, HIIT, Pilates, Strength Training and Conditioning. Kristine has been helping others reach their fitness goals through personal training, nutrition programing, and lifestyle coaching for over a decade. She also provides competition preparation training, nutrition, coaching and posing for those wanting to take that extra step and compete on stage.

    Outside of the fitness industry, Kristine coaches gymnastics, is a military wife, a step-mom, an avid animal lover and fur-mom to two dogs. 

    We are proud to be represented by Kristine as she is an outstanding spokeswoman and role model in the fitness and nutrition industry!

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  12. 4 Rules to Better CardioWe asked Titan Athlete, prep coach and champion classic physique competitor Drew Bishop to give us some insight to his cardio routine and just what he thought works best for fat loss. Here's the routine he and wife Jennifer did as they lead up to their last competition. 

    No one type of cardio works best, just like you wouldn't do just one exercise to develop a body part. While leading up to the Missouri State Championships, Jen and I did both steady state and HIIT cardio. 

    We would start each weekday morning with a 4 am HIIT cardio session (fasted). We did several variations and tried not to get hooked on one specific workout or style. Later in the evening after training we would do 20-60 min of steady state cardio usually consisting of fast paced walking outside. 

    Why the time variation? While I'd like to tell you we had some scientific formula that varied how long we needed to walk to burn the most fat, the truth is much simpler. We listened to our bodies. On days we were spend, physically or mentally and didn't feel like doing any cardio we did only 20 mins. On days we felt rested and had more in the tank, we went the extra mile, literally!

    While you might not be training for an upcoming competition and don't need the 2 sessions a day the same rules apply. Vary your cardio by type and take advantage of the days you feel good and burn off those extra stubborn calories. On days you don't feel like doing much of anything, give yourself a challenge to push through just a short routine, you'll be glad you did! 

    Our cardio rules:

    1. Shock your body be doing varied HIIT and steady state cardio workouts.

    2. If you feel good, keep going.  

    3. On your toughest days, push yourself to get a small victory. 

    4. Nothing matters more than CONSISTENCY! 

    Train hard, be consistent, be patient and the results will follow. 

    Yours in fitness, 




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  13. Keith WilliamsHeight: 5’ 9

    Contest Weight: 245-250

    Residence: Lawrence, KS

    Keith began his bodybuilding career in 2005. During this time, he began to dial in his nutrition, continued to work hard and f0und himself with a string of top #3 finishes. In 2012  he finished 1st/Overall at the June 2012 NPC Minnesota State and later that month finished 1st at the NPC Team Universe earning his Pro-Card. Since then Keith has been a top competitor in the IFBB competition circuit.

    Keith and his wife are lifestyle and prep coaches, their team has become well respected throughout the midwest. He is committed to  providing in-depth and personalized weight management and contest prep, taking on few clients to ensure the best product hits the stage. His success as a coach continues to stand out with multiple overall/class winners and National Competitors who have placed in the top of their respective classes.

    Former standout in both football and track, Keith has had a knack for accomplishing goals. Keith started his career at an early age. During attendance at St. Cloud State University he reached a #1 ranking in the 100m dash. One of his proudest moments was competing at the 1996 Olympic trials where he ran a 10.08 in the 100m Dash. After graduating as an All-Conference football selection from St. Cloud, Keith signed with the Denver Broncos in 1997 and later was traded to the Green Bay Packers.  Keith finished his NFL career in 2002 as a member of the Minnesota Vikings. Shortly after completing his NFL career, Keith made the transition into body building.


    Keith’s willingness to provide his knowledge and experience to athletes of all levels, success in personal fitness, and success as coach are a few of the reasons he is a great addition to Team TITAN.

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  14. Molly WichmanHeight: 5’ 4
    Weight: 145
    Contest Weight: 130
    Residence: Lee’s Summit, MO

    Molly has been an athlete since a young age. She started in the fitness industry as a college job and fell in love with helping people live a healthy lifestyle. 

    Living a busy life with an active family, working full time, and owning a small business doesn't leave much extra hours in the day.  Fitness has to be a priority to get it done. Your personal health does take time and dedication but is well worth the added time and effort and can be achieved by anyone.

    When there is an athletic challenge, Molly likes to take it on. After a break from the NPC Figure Stage, she decided to try out the Fitness division. After winning several local NPC Fitness Shows, she earned her IFBB Pro Card at 2013 NPC Fitness Nationals, her first national level shows. Competing in IFBB Fitness/Figure, off road adventure races, ½ Marathons, hiking, and adventurous bike rides/mountain bike trips keep her taste for competition and adventure wet.

    Molly and her husband, Robert Wichman, own Life Transformations Personal Training in Lee’s Summit, MO and coach Team PROformations. They pay close attention to each aspect of their business to make sure our customers receive the best fitness experience. Incorporating their love for fitness into their business life helps them to be successful and passionate about our work.

    We are proud to have Molly representing Titan, not only as an athlete but a great ambassador for the fitness and wellness industry! 

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  15. No Bake Cookie Dough Protein BarYour “mostly” healthy protein cookie dough bars are just minutes away! Our recommendation? Give these bad boys a try on a weekend you want to binge but don’t want the complete guilt of eating a month’s worth of desert on movie night!


    For the bars:

    • 1¾ cups oats flour (you can blend your own old fashion oats)

    • ½ cup Vanilla Wafer Titan Whey

    • ¼ tsp salt

    • ¼ tsp baking soda

    • ⅓ cup pure maple syrup

    • ½ cup cashew butter (can sub almond butter)

    • ¼ cup Vanilla almond milk (we used unsweet)

    • 1 tsp vanilla extract

    Chocolate topping:

    • ½ cup chocolate chips (carob chips if you want to be extra healthy)

    • 1 tbsp. coconut oil

    • 1 tbsp. cashew butter

    • Sea salt, for topping bars



    1. Line an 8x8 inch square baking dish with parchment paper going both ways.

    2. Place oat flour, protein powder, salt, and baking soda in a large mixing bowl, stirring to combine.

    3. Add maple syrup, cashew butter, almond milk, and vanilla. Stir until you have a ball of "dough."

    4. Using wet hands, press evenly into prepared baking dish.

    5. Make chocolate coating by placing chocolate chips, coconut oil, and cashew butter in a medium microwave-safe bowl. Microwave in 20-second intervals for about a minute, or until melted, stirring each time. Pour chocolate over bars and use a spatula to spread evenly.

    6. Freeze for at least 2 hours before slicing into 9-12 bars. Top with plenty of sea salt and ENJOY!

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  16. Titan Whey Pumpkin Cookies

    Do you have the fall pumpkin cravings yet? Here's a guilt free way to satisfy your Pumpkin taste buds!



    • ⅓ cup cashew butter 

    • ½ cup pumpkin puree

    • 2 tablespoons water

    • ½ cup Titan Whey Snickerdoodle

    • 1 tablespoon cacao powder 

    • ½ teaspoon baking powder 

    • 1 teaspoon pumpkin spice 

    • 2 tablespoons stevia-sweetened chocolate chips


    1. Preheat oven to 325F

    2. Mix cashew butter, pumpkin, and water until combined.

    3. Add protein powder, cacao, baking powder, and pumpkin spice. Mix well.

    4. Add chocolate chips. Mix until evenly distributed.

    5. Separate into 6 pieces. Form each into a ball, and press to flatten on parchment-lined cookie sheet.

    6. Bake for 8-10 minutes, until firm.

    7. Let cool, and enjoy! Store extras in the refrigerator.



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  17. High Altitude Endurance with BCAA'sWhat do you like to do on vacations?  

    My family?  We like to stay active so we took a family vacation to explore Copper Mountain Colorado and enjoyed the scenery and outdoors.  It was an amazing vacation for the whole family and one I would highly recommend but, there are some things to remember when traveling to the altitude and increasing physical activity. 

    Yes, we have an active family, but adding in the altitude factor requires a little more focus to keep going strong. 

    Hydration- Water is important (shoot for 2/3 your body weight in ounces everyday).  Water helps lubricate the joints and muscles, keeps the body cool, promotes cardiovascular health, and cleanses your system.  When training in the high altitude, the more water you have, the faster you will adapt to the altitude.  Drinking water is the easiest way to avoid altitude sickness and feel better overall.  Don’t go overboard, too much water can have negative effects on

     your body.  If you can't measure to get the exact ratio above, you can check hydration levels by the color of your pee. Darker pee=drink up, lighter pee=well hydrated.

    BCAAs-  Branch chain amino acids can help with endurance and exercise capacity.  Adding some in during exercise may be beneficial.  Taking some BCAAs on a high altitude hike may give you a little boost when you need it most.  BCAAs come in a powder form that can be mixed with water.  Definitely try some out before you get to high altitude to make sure your body agrees with the supplement. We use the BCAA+ from Titan Nutrition which also includes Glutamine for digestive health, vitamin B6 for energy metabolism and electrolytes to keep you hydrated. 

    The itinerary for the day was planned around our big hikes or rides at high altitudes, starting small and increasing each day. 

    Day 1- Little bike ride at Copper Mountain Bike Trail (getting adjusted to altitude and exercise).  Beautiful ride with great sights.  Visit Epic Discovery on top of Vail Mountain (elevation 11,570 ft) 8 hours at high altitude!

    Day 2- Little bike ride at Copper Mountain Bike Trail towards Frisco, CO (getting more adjusted to altitude).  Visit Leadville, Co (elevation 10,152 ft) for the day,  (another day at high altitude).

    Day 3- Hike Quandary Peak, elevation 14,265 ft.  Started trail at 5:30am.  Hikes 2.5 hours up, stayed at summit for 10 min, hiked 2.5 miles down.  Packed my hydration pack with water, small water bottle for Titan Nutrition BCAA+, peanut butter and jelly sandwich, banana, trail mix, beef jerky, protein bar, first aid kit, whistle, and carried hiking poles.  This was my first “14er,”  and I’m up to try another one. 

    Yes, I got exhausted and had labored breathing as the altitude increased, but I kept a steady pace and kept moving.  My concern was not just  making it to the top, but to get down and have the energy to enjoy the rest of my day.  This was definitely a test of willpower and inner strength to keep moving to the top. 

    The family trip to Copper Mountain was a success! The high altitude hikes were the highlight of three of our six days. Fun, adventure, time with loved ones.  Now, who’s ready to take it up to the mountains? 

    Plan wisely and enjoy the time!


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  18. Protein WafflesEver wish you could wake up to some delicious chocolate peanut butter waffles and still stick to your diet? Well now you can thanks to a little help from your friends at Titan Nutrition!


    1 Scoop Titan Whey

    1 Tsp Baking Powder

    1/4 Cup Egg Whites

    2 tsp Natural Peanut Butter


    Mix all ingredients together in a bowl. Coat waffle iron with cooking spray. Pour in Mixture, cook and enjoy!

    Makes 1-2 Waffles depending on the size of your waffle iron.

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  19. Whitesel's Diet-Off Season vs PrepWe asked Titan Nutrition athlete and heavyweight national bodybuilding competitor Ryan Whitesel to share with us  his diet during his off season and now as he is preparing for nationals. While this diet might not be a perfect fit for you, it will give you a glimpse of what it takes year round to be a competitive bodybuilder. 

      When it come to dieting in the Offseason it's very easy to become inundated with things that are pulling us away from our goals we have been trying to achieve. It's in the name itself, "off" -season... which many, I believe, interpret as a time to relax and let the hair down (for those of you who have hair). What the "off-season" should be is your time to demand the most diligence and execution from yourself, allowing you to continually improving each time you step on stage instead of bringing the same physique year after year.

    Calories should be exceptionally high in offseason but should primarily come from the same foods you're used to digesting and work well for you during prep. It can take some serious motivation to wrap your head around the thought of eating the same bland foods but now in amounts that will ensure permanent belly distention throughout the day and train with much less supplemental use, but if you can check your ego enough to not fall for the "I need to gain 40lbs of fat every Offseason, train" you'll be sitting in a better position with a more responsive metabolism when you start your diet. 

    Here is the most caloric dense my diet has gotten this Offseason. 

    1. 120g oats, 1 Banana, 2 scoops Titan Isolate

    2. 7oz round steak, 2 cups of rice 

    3. 7oz turkey, 2 cups rice 

    4. 2 scoops Titan Isolate, 3 scoops Glycofeed 

    5. 7oz round steak 2 cups rice 

    6. 7oz chicken 12oz red potatoes 

    7. 7oz turkey 80g oats, small salad. 


    Staying on this consistently 6-7 days days a week all through my Offseason only raised my weight to about 20lbs above stage weight so for the vast majority I've had enough conditioning to be able to see my body change before my eyes. How else do you know you're changing for the better if you get too fat to see it?


    In retrospect to the Offseason meal plan, my prep diet isn't a whole lot different.  I'm conditioned to staying the course all year so my body makes more drastic of changes with the little tweaks in the diet changes. Responsiveness and knowing the way your body works will always help your situation when preparing for a show. Not forcing the body to go through drastic diet changes out of thin air, will eliminate a huge variable from the equation. 

    Here's an example of what my prep diet looks like. This diet has dropped me all the way back To 6.5 pounds above my last stage weight w/ the help of increasing my cardio by 20 min a day as well.

     1. 100g. Cream of Rice, 40g berries, 2 scoops Titan Isolate

    2. 7oz white fish, 2 cups rice 

    3. 7oz turkey 1.5 cups rice 

    4. 2 scoops Titan Isolate, 2 scoops Glycofeed

    5. 7oz turkey 1.5 cups rice

    6. 7oz white fish, 4oz red potato.

    7. 6oz turkey small salad. 


    As you can see it is mostly the same foods just in different amounts, primarily the carbs later in the day. 

    Don't over think dieting, keep it simple, keep it consistent, eat what works for your body best. If you are wanting to see a change in your physique don't try to do it overnight. Make small changes in your diet increasing or decreasing calories and evaluate at the end of a week or ten days. This way you can see how your body responds to more or less carbs, proteins or fats and dial it in so you are hyper in tune with how to change your look.

     Everyone can have the body they want as long as they're willing to eat for purpose and not pleasure. Most of the time!


    Stay Humble & Train Hard,

    -Ryan W
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  20. Kre-Ex Still The Champ 

    To continue to be the best a champion must constantly continue to do whatever it takes to stay at the top. They must grow their skill set and evolve as new competitors and innovations arise.


    This is exactly what keeps KRE-EX at the top of the pre-workout food chain.  At Titan Nutrition we didn’t “invent” a new ingredient or come up with a flashy proprietary compound so secret no one can see it.


    We developing the new KRE-EX by building on what was already a winning formula. We made improvements in areas we felt gave you the most bang for your buck.  Adding only scientifically proven ingredients that have been around for years, even decades, and blending them in real doses you can see for yourself on the label.  We then tweaked the formula slightly with the latest developments over the last few years in the supplement industry to give you better focus and drive during your workouts. A feeling that lasts long after you leave the gym.


    With nearly two pounds of raw material in each bottle stuffed into 30 servings KRE-EX is more than JUST a pre-workout. Maybe it’s “unfair” to compare it to other products who fit only that category? After all it has a Creatine Stack, a full Nitric Oxide Stack, Endurance agents, BCAA’s, Energy and Focus Stack, and more. We just thought maybe you’d like it all put together for you in one nice and neat great tasting product.


    Unfair? Na, we all have the same opportunities. To be a champ you have to be willing to do more, to exceed expectations and deliver.




    Click the picture for supplement facts

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  21. 5 Things to avoid in a PreWorkout 

     1. Too much Caffeine 

    Caffeine is Americas favorite drug, some of us can’t function without it. Caffeine is fine and can even provide some health benefits in moderation. That’s the key and moderation is not a strong suit when it comes to caffeine in the supplement world. Many products on the shelves are going to have 400+ mg of caffeine and that’s just the beginning of the stimulant list!

    Too much caffeine can elevate your heart rate making it harder to recover between sets. It is also a vasoconstrictor killing those pumps you work so hard to get.

    Our recommendation keep the caffeine moderate, 300mg or less. If you can’t “feel” this amount, start getting more sleep and think about going cold turkey on the stims for a while!  You'll thank us and so will your adrenal glands!

    2.  Fancy Creatine

    There have been many attempts to reinvent the wheel, claiming that “new and improved” forms of creatine work much better research has proven time and again that these “innovations” are at best only as good as the original, while others are no better than placebo. After millions of dollars have been spent and several add campaigns have ran, let us assure you creatine monohydrate is far and away the most bang for your buck. Creatine monohydrate has been a gift to the lifting community for the last few decades, it is one of the safest most effective ways to increase muscular strength, muscular endurance and size.

    3.  Proprietary Blends on Labels

    This one is simple, if you don’t know how much of each ingredient is in there how can you make a decision on if it’s a good product or not.   You wouldn’t put a medication in your body without knowing the dosage. Why do it with your supplements?  

    4.  Label decoration

    Labels with long ingredient lists. All those ingredients may LOOK impressive but if you only get a fraction of the effective amount in each is it worth taking at all?   Hell no!

    5.  Chemical Stimulants

    When was it decided that you needed to feel like you’re on crack before you hit the gym? Often times when a company claims to have the “strongest pre-workout” (or fat burner) it has nothing to do with how strong it makes you or how strong it is dosed with nutrients that are going to improve your performance in the gym. In the race to be the highest stim product to hit the shelves some products contain chemical stimulants closely related to amphetamines that may cause you more harm than good.

    These substances can cause loss of appetite, sleep apnea, high blood pressure and more. Do any of those sound like a good bodybuilding recipe?

    When it comes to stimulants before you workout, use moderation and keep it natural.


    If your preworkout fits any of the above consider a switch and see for yourself why Kre-Ex is the best on the market today!  Click here to check it out!

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  22. KRE-EX...The Next Generation


    KRE-EX has always been the flagship product of the Titan Nutrition line. Since it's first introduction over 11 years ago this formula has undergone many changes, revisions and steady upgrades to keep its place at the top of the Pre-Workout food chain! This new KRE-EX formula was upgraded using innovative ingredients to induce maximum blood flow (vasodilation) while you train, now with more focus and motivation than any KRE-EX in the past!    

    For exclusive first look access CLICK HERE

    Goal Number 1: Improve Physical Performance and Strength   

    If you're like us you don't just train to get your exercise in. You want results. You want to see improvements in your physique with bigger harder muscles, moving heavier weight and getting more reps. You want a pre workout that is actually going to make a difference in your appearance and performance. KRE-EX was created to do just that!

    For exclusive first look access CLICK HERE

    Goal Number 2: More Energy, Focus and Motivation with No Crash 

    Call us crazy but we believe your hear rate should be elevated because you're working out, not because you took a pre workout. KRE-EX uses 275 milligrams of natural caffeine anhydrous for a light nut noticeable energy boost, increasing muscular endurance and strength. We then added DMAE, a choline metabolite to elevate mood and the amino acid  L-Tyrosine to sharpen the mind and give you laser intensity while you train.

    Goal Number 3: Momentum: Finish Your Workout Strong

    Now with more energy in the take we wanted to be able to train as hard at the end of our workout as we did in the beginning. KRE-EX has 2 grams of Beta-alanine to reduce exercise induced fatigue and increase your overall workload. Betaine Anhydrous improves force production and muscular endurance so you can train strong long into your workout.  A full dose of BCAA's were included to prevent muscle breakdown and maximize energy production. 

    You've gotta check it out here!  



    At Titan Nutrition we didn't invent the pre-workout, we just set a goal to PERFECT IT! 

    It's not bragging when you have a product like KRE-EX that speaks for itself with fully dosed ingredients and complete details and disclosures right there on the label for the world to see. We have set a high standard for ourselves at Titan, one our customers expect to see and feel when they use our products.

    If you want to know how a pre workout is supposed to make you feel, one that actually works to make you bigger and stronger, gives you focus and energy with no crash...you need to try KRE-EX, the Next Generation.   Now let's get to it, for exclusive first look access CLICK HERE!!!!

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  23. Pumpkin Carrot Protein Donuts!

    Pumpkin Carrot Protein Donuts, you know you want em, heres the full recipe!



    1/2 c. Almond Coconut Milk Blend

    1 Egg

    1/4 c. Pumpkin Purée (NOT pumpkin pie filling)

    1 T. Honey

    3 T. Beet sugar

    1/2 c. Flapjacked High Protein Carrot Spice Pancake Mix

    2 T. Coconut Flour (Or Almond Flour)

    1/8 t. Almond extract

    1/8 t. Cinnamon extract

    1/8 t. Vanilla extract

    1 t. Pumpkin Pie Spice



    1 scoop Titan Whey Vanilla Wafer Protein

    3 T. Almond Coconut Milk Blend

    1 1/2 T. Tapioca Flour

    (Optional: Cinnamon to dust donuts once glazed)


    Combine wet ingredients and blend well. In a separate bowl combine dry ingredients, Fold wet ingredients into dry until a smooth batter forms. Spray donut pan with coconut oil. Place dough in a bag and cut the tip. Swirl dough into the donut pan. Bake at 350 degrees for 12-14 minutes. Remove and place on a cooling rack.


    While cooling combine glaze ingredients and mix well. Place glaze in a shallow bowl and dip donuts one at a time once they are cool.

    Optional: Lightly dust donuts with cinnamon while glaze is forming.

    Indulge and enjoy!
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  24. Stage7-Meal Replacement Made EasyStage 7, is our high protein meal replacement protein.

    It contains seven different proteins as the name suggests. Featuring fast, medium, and slow digesting proteins. It also has some carbs (12 grams), along with five grams of fiber,  six grams of fat. Those fats are from MCT oil, a healthy fat. The balanced macros allow it to digest more like a meal that'll hold you over for a long time.
    Stage7 comes in six different flavors, sugar cookie, brownie batter, cookie cream pie, toasted banana cake, strawberry shortcake, and white chocolate mocha (tastes just like a latte).

    If you're wanting to use it as a meal replacement we suggest two full scoops. If you're wanting something just to hold you over between breakfast and lunch, or between lunch and dinner, try just one scoop.  Enjoy!
    View this product


    Watch this quick explaination

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  25. Protein Pumpkin Pie Anyone?That's right, this fall we bring you Protein Pumpkin Pie! Sound too good to be true? Trust us you won't believe your eating anything close to this clean! Even the fats are from almond, flax and coconut oil. If you love pumpkin pie and muscles, give this a try.  img_5331

    Macros per slice:

    Calories: 198,  Protein: 21.1 g, Fat: 9.4 g, Carbs: 12.4 g

    1 scoop Titan Whey Vanilla Wafer protein
    1/2 c almond meal
    1 Tbsp flax meal
    1 tsp cinnamon
    3 Tbsp melted coconut oil
    1 29oz can pumpkin
    4 scoops Titan Whey Snickerdoodle protein
    1 c unsweetened almond milk
    2 Tbsp vanilla extract
    2 Tbsp coconut flour
    1 Tbsp stevia
    1 tsp cinnamon
    1 tsp pumpkin spice
    1 tsp salt
    1/2 tsp nutmeg
    1/2 tsp allspice
    1/4 tsp ginger
    Dash of cloves


    Preheat oven to 325. For the pie crust, add all the dry ingredients, mix well. Add the coconut oil, mix well. Spray a pie pan with non stick spray. Press the crust into the pan and slightly up the sides. For the filling, mix the spices, protein, and coconut flour together. Add the pumpkin and mix well. Pour the pie filling over the crust. Bake for 65-70 minutes. Allow the pie to cool completely before serving. Cut pie into 8 pieces, or devour whole:)


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  26. Preworkout "stops working." Why and how to get it backBrian King:
    What's up, guys? Brian here with Titan Nutrition, coming at you prerecorded and totally edited. I got my man Brenton  here. We're going to be talking to you today about preworkouts, and kind of where the industry has gone with these that get into higher and higher and higher. Little PSA: this is not to sell you our preworkouts, rather just to give you some information to tell you a little about what we think of that category in the industry. We think we have some great ones. We're going to link them up below so you can take a look at what we put together, where we've seen the industry go. It's something we know a little bit about, and something we first entered the market in 11 years ago now.

    It's not that preworkouts. People, they'll say, "This preworkout stopped working. What's stronger?" It's not that that preworkout stopped working. In fact, the ingredients in a lot of these products are the same. Your body stopped responding. Your adrenal glands stopped responding. It's the same. Your body adapts. If you have the same exposure over and over and over, those adrenal glands stop giving you the same up from the products, so you need a higher threshold. Like a drug, you need a higher threshold to get the same pick-me-up from that product.

    Stop using it every day. Man, I hate ... you know, we want to sell you a product, but you shouldn't have to take a preworkout every single time to get up for a workout. Get on a regular sleep cycle. There's products you can take. We have one, Restore, you can take to reset your adrenal glands, get those working again. If you're getting sleep, you're going to be more likely to get up, be able to work out. Sometimes going cold turkey's the easiest thing to do until you can get back and take that preworkout and have it work again.

    Preworkout, I mean, it really depends on your goal. If you're wanting to get bigger, get stronger, then you want a preworkout that has creatine in it, you want your pump products to get nutrients, oxygen into those muscles. Having a pump is fun, so you want those products. Ironically, some of the products with a really high stim end up having ingredients like yohimbe and bitter orange or synephrine, however it's on the label, and they end up really constricting your blood vessels, and you can't get that pump. If you're having these huge stimulants you're buying, but it has a pump complex in it too, you're kind of canceling each other out by buying a pump product that has a ton of stimulants in it too. They don't always go together.

    Guys, when you're taking a preworkout and you think it stopped working, or you think, "Man, I need to start taking 2 scoops. I need to find a stronger one," maybe that's when it's time to be a little smarter about it and ask, "How can I get my body reset and get that same amount I was taking when I first started taking my preworkout," whatever it is, Titan or otherwise, and make sure it feels the same with the first time you take it this time as it did when you first bought it and loved it.


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  27. Oatmeal Raisin Protein CookiesTime to warm up the oven this fall and enjoy the delicious smell of fresh baked cookies! When they are Titan PROTEIN cookies you better believe they not only taste great but you can enjoy them GUILT FREE!titan-protein-oatmeal-rasin-cookies

    Wet ingredients:
    -2 egg whites
    -1 c unsweetened applesauce
    -1 Tbsp vanilla extract
    -2 Tbsp honey or agave nectar
    -1/4 c peanut butter or almond butter
    Dry ingredients:
    -1 1/2 c old fashioned oats
    -1/2 tsp baking soda
    -1 1/2 tsp cinnamon
    -1/2 c almond meal
    -3 scoops Titan Muscle Feed Cinnamon Roll
    -1/4 c raisins
    Combine all wet ingredients, mix well. Combine all dry ingredients, minus the raisins. Stir the dry ingredients into the wet ingredients. Mix in the raisins last. Bake at 350 degrees for 10 minutes. I use a 1/8 c to measure out 1 cookie so they are close to the same size. Makes about 22 cookies.
    Calories: 80
    Protein:  6.5g
    Fat: 2.8g
    Carbs: 8.9g

    Post up a picture of your batch and let us know how you like them!

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  28. Snickerdoodle Protein Bars!Got a sweat tooth but also want a rock hard body? Why not have both! Try these Snickerdoodle protein bars fromsnickerdoodle protien bars Titan Nutrition Titan.

    What you need:

    • 4 Scoops of Snickerdoodle Titan Whey protein powder.

    • 1/2 cup of oat flour

    • 2tsp baking powder

    • 1/4 tsp sea salt

    • 1 tsp cinnamon

    • 1/4 tsp nutmeg

    • 1/4 tsp all spice

    • 4 egg whites

    • 1/4 cup stevia

    • 1/2 cup low fat cottage cheese

    • 1 tsp vanilla extract

    • 1 medium apple grated

    Pre Heat over to 350 degrees, spray 8×8 Pyrex dish with non-stick spray. In large bowl combine all dry ingredients, set aside. In a smaller bowl combine egg whites, cottage cheese, vanilla extract, and Stevia, whisk until incorporated then add dry ingredients.  Fold in apples and mix until Combined! Pour batter into dish and bake on 350 for 25 minutes. For some added flavor sprinkle some cinnamon on top before baking.

    Let them sit for about 8 minutes before cutting and ENJOY!

    Nutrition Facts:

    Makes 16 squares
    1 square = 70 calories, 3 g fat, 5 g carbs, 10 g protein
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  29. Devils Food PROTEIN Cake!

    Titan Nutrition Devils Food Protein CakeCraving some sweets? Check out this protein packed double chocolate protein cake. Sure to settle your sweet tooth and pack more muscle building protein into your diet!


    • 1 cup oat flour

    • 1/4 cup almond flour

    • 2 scoops Devils Food Cake Titan Whey protein powder

    • 3 tablespoons unsweetened dark cocoa powder

    • 1/2 teaspoon baking soda

    • 1/4 teaspoon salt

    • 1 egg

    • 2 tablespoons liquid egg whites (or 2 whites)

    • 1/4 cup NuNaturals stevia baking blend

    • 1/3 cup unsweetened applesauce

    • 1/4 cup plain greek yogurt

    • 1/4 cup almond milk

    • 3 tablespoons dark chocolate chips (optional)


    1. Preheat oven to 350 degrees, grease an 8 x 8 baking dish.

    2. Combine through salt in a large bowl, set aside.

    3. Combine eggs and stevia and whisk together until fully incorporated in a medium bowl.

    4. Add remaining wet ingredients to the medium bowl and whisk together.

    5. Pour wet into dry ingredients and add in chocolate chips and walnuts (if using).

    6. Pour batter into baking dish and bake for 20-25 minutes until a toothpick inserted comes out clean.

    7. Let cool completely in pan and then cut into 9 squares

    Makes about 4 Large pieces: 20g Protein, 18g Carbs, 4g Fat

    Wrap them up and store them in the fridge but don't worry, they won't last long!
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  30. Celine GonzalesHeight: 5’2image4

    Weight: 112 lbs

    Contest Weight: 106

    Hometown: Cerritos, CA

    Current City Norwalk, CA

    Celine Gonzales is a bikini competitor and fitness instructor who has a passion for training and competition. Keeping fit is a way of life and this mother of three finds that making the time to workout not only helps her physically but also keeps her up to the mental tasks kids can challenge you with!

    Growing up staying fit was just a part of her life as she was a year round athlete competing in volleyball, basketball and track and field, where she excelled as a middle distance runner. Being a stubborn competitor she was constantly pushing herself to win. This early willingness to suffer to achieve her goals helped shape her mental toughness in all aspects of her life.image2 (2)

    Celine credits fitness and the discipline it takes to compete to keeping her away from a path of drugs and alcohol that many of her peers fell into. Having set her life on a healthy and happy path she works to change other peoples lives as a fitness coach and personal trainer.

    Celine walks the walk and is a true inspiration to those who she trains and follow her. We are proud to have her representing the Titan Nutrition brand and look forward to being a part of her journey in helping others.

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  31. Isaac ChildersHeight 5'91558816-400x400

    Weigh: 235

    Contest Weight: 184

    Hometown: St. Louis, MO

    Training Facility: Golds Gym

    Isaac Childers is a St. Louis native with a passion for all things gym. Never a fan of team sports Isaac admits he was always more of a loaner. It was his fathers’ love for powerlifting that got him involved in weight training. Competitive bodybuilding has served as an outlet for Isaac to test his limits, once he started competing his determination had him hooked.

    Isaac did not always have the sculpted physique you see on sage today. In fact it wasn’t until he was fed up with living an unhealthy lifestyle that he decided to do something about it and started hitting the weights. He has always been an extremist and the hours in the gym paid dividends. Eventually coach Tony Friedrich III took notice and they started working together in prep for a show.

    Since competing for the first time Isaac has strung together three more shows improving each time with the most recent show resulting in a win of the middleweight class.

    Isaac’s loaner mentality combine with a willingness to grind beyond what most people will endure has proved effective in his early bodybuilding career. With such a determination to win, we look forward to seeing what he will accomplish in the future.

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  32. Katie HoganmillerHeight: 5'7"

    Off season weight : 170

    Stage weight: 140

    Training Facility: Golds gym

    Residence: O'Fallon, MO

    Katie grew up with humble roots in a small farming community of St. Genevieve Missouri. Growing up on a farm with two brothers, she learned quickly it pays to be strong! She admits to having developed a stubborn spirit credited to her mom. Growing up the Hoganmiller kids knew nothing was going to be given, it had to be earned.

    Katie was a multi sport stand out in high competing in both volleyball and track though she never had her heart set on either sport. It wasn't until her college years at Missouri State University that she began weight training while studying Radiology. Her training began on the treadmill and after starting a part time job at a local gym, her weight training journey began. Katie was quick to put on muscle and enjoyed learning about training and nutrition.

    It was with the help of a good friend at the gym that Katie decided to train for her first show competing in figure. In 2013 she had a class win at the Missouri State Championships but instead of testing the national stage, she ditched the heals and began competing in women's physique. Now (2016) after a win in women's physique she plans on taking on the national level competitors. Katie credits her coach Tony Friedrich with her continuous progress. 

    Katie stubborn attitude and persistent drive have set her on a path of achieving her goals. We have no doubt Katie will continue to climb to the top of the ranks in women's physique or whatever she sets her mind to!

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  33. Shela RolesHeight: 5'4

    Weight: 135

    Contest Weight: 123

    Hometown: Miami, Florida

    Current City: Nixa, Missouri

    Shela's journey to the figure stage and to becoming a member of Team Titan was very different than most. She did not have the path most take from competitive athletics, to the gym and wanting to compete once again on stage. She admits she was not a healthy kid and growing up didn't have a healthy relationship with food. It was not until after college that she even dared to enter the weight room. For the first time she saw positive changes in her body. Then, she was hooked!

    Once I had accomplished my weight loss goal, I needed something new to work toward. This is when I decided to begin competing in bodybuilding shows. I wanted to look like the girls on the fitness magazines. Again, I was hooked! I have been competing on & off since 2010 now & can be found at just about every show in the area either as a spectator or competitor!

    shelatransformationOnly after an amazing weight loss transformation did the urge for more have her look into competitive figure competitions. In 2010 she took to the stage for her first figure competition. She has been competing ever since and has entrenched herself in the bodybuilding lifestyle and community.

    Unlike many in the support who only show their tough exterior Shela has been able to offer clients and friends her human side. She, like many of us admits to continuing to struggle with the ups and downs of dieting, weight loss, and other real life battles that she faces. She has motivated others by channeling this struggle into perseverance and turned her struggles into a success story.

    Shela now runs her own personal training business at Rage Fitness Center in Nixa Missouri. Her passion for fitness goes far beyond her competitive ambitions. Shela is focused on growing her business by helping others face their fitness and health challenges and make positive changes in the lives of her clients and friends.

    For more information on Shela visit her at Empowered Fitness

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  34. Ryan WhiteselRyan Whitesel

    Height: 6’1

    Weight: 265

    Contest Weight: 235

    Residence: Springfield, MO


    Ryan Whitesel grew up with humble roots, born and raised in Nixa Missouri. He started his training career at the age of 14 when the love of football introduced him to weight training.

    Ryan competed as a multi sport athlete earning All-State honors and a college football scholarship. Winning a conference championship with the Missouri Valley Vikings highlighted his college career.

    Ryan has always loved to train and competing. After his college football days ended he immediately set his sights on bodybuilding. With only 3 years of training under his belt he won the heavyweight class at the 2015 Missouri State Championships.

    Recognizing his talent and potential he became a member of Titan Nutrition in July of that year. Ryan now has his full focus on training with his sights set on the national stage.

    Ryan’s dedication to the sport and willingness to push his body to the limits is paying off. Making huge off-season improvements we expect Ryan to take the national stage by storm and begin his chase for the IFBB.

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  35. Willie GreenHeight: 5’6”

    Off Season Weight: 195-205

    Contest Weight: 175-180

    Training Facility: Sculpt 24

    Current City: Valdosta, GA

    Hometown: Compton, CA

    Willie was born in Compton California where he spent the first 16 years of his life before moving to Tucson, AZ. While living in Tucson, he attending Flowing Wells High School where he played football and ran track. He was never really into weightlifting but did so because his coaches told him it would make him a better football player, which is also the reason he ran track. Once graduating high school, Willie decided he would gain some life experience by moving out of his Mom’s house and getting a job in security before starting his ultimate goal of joining the Air Force. Two years after finishing school, he decided it was time to join the Air Force. Willie Joined the Air Force in 2003 and is still currently serving with several deployments under his belt to areas such as Afghanistan (three times.) In 2009 while stationed in South Korea, Willie suffered a complete ACL tear in his right knee while playing football with a local unit. The doctors told him he would need at least 12 months of rehab to completely heal. During this time, Willie took an intense approach to rehabbing and coming back stronger which ultimately led to him being fully recovered in 8 months.

    Willie always lived an active lifestyle but it wasn’t until 2013 when he had a supervisor who did bodybuilding that he completely immersed himself into the bodybuilding world. Driven by his passion to gain knowledge and help others, he earned his personal training certification. He focused on helping people transform their lives through fitness but that wasn’t enough for him, he knew he wanted to push himself even more and one day step on stage as a bodybuilder. He dieted and trained hard and in August 2015 finally stepped on stage at the Tim Gardner Extravaganza where he placed 4th in the middleweight division. After some discussion with his coach, he chose to give the physique division a shot. Once again he trained and dieted, even harder than before. In October 2015, he entered the Paradise Coast Championships and not only won his division (qualifying him for national competition,) but also won the overall trophy. Building on this momentum, he decided to enter the National Bodybuilding Championships in Miami, FL. Needing to place in the top two of his division to earn an IFBB pro card, Willie came up just one spot short (3rd place.) Willie redeemed himself and proved to the world he was a top contender in 2016 winning the overall at USA's and becoming an IFBB Pro! 

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  36. MuscleFeed whey protein isolateChan Rogge:
    Hey guys. Welcome. Chan Rogge at Titan Nutrition. I'm sitting here with Brian King, owner of Titan Nutrition.

    Brian King:
    Hey guys. What's up?

    Chan Rogge:
    We're excited to talk to you guys tonight about a couple things. About the warehouse, a lot of stuff's changing. We've been sitting here kinda looking around at the warehouse, and then some new products.

    First Brian, tell me what's going on with the warehouse. You guys are growing.

    Brian King:
    We are. We were talking about it before. This is actually our second warehouse and here January 1 we break ground on a new site. We're gonna move just a little bit to the north of us. We're kinda the bat cave. We're all wholesale so no one really knows where we're at, but the next time we are filming or here shortly we'll be just north of here. It's all so-, it's gonna be exciting. This has been great for us but we've grown out of it. We actually have overstock kind of. We're already borrowing space so we're excited to move and kinda spread out. I think that's gonna help us out a lot. We're on top of each other in here.

    Chan Rogge:
    Yeah. This space, I mean there's boxes everywhere.

    Brian King:
    Hence it being a warehouse.

    Chan Rogge:
    Yeah, you know that's kinda why they call it a warehouse.

    Brian King:
    That won't change. Yeah.

    Chan Rogge:
    You know, a couple things. The products that you guys carry at Titan, you're expanding on those.

    Brian King:
    We are.

    Chan Rogge:
    I remember Titan with the pre-workout and the products like that, and then the sleep aid. You guys are getting in the protein market now.

    Brian King:
    We are. That's something our customers have asked for for a long time. The store owners and managers we work with as well as the people buying our products, you know, "Why don't you guys have a protein?" We always wanted one. We wanted to wait until we could come out with just the right formula and we feel like we nailed it with this one. We came out with the Muscle Feed sitting right behind you there. Good product.

    Chan Rogge:
    What makes it different. Hey, a lot of guys and gals, they walk into a supplement store and they look and there's boxes or tubs like this all over the wall.

    Brian King:

    Chan Rogge:
    What makes Muscle Feed different than what you see out there?

    Brian King:
    Okay. That's a great question. I don't want to say protein is protein is protein. It isn't. It isn't. Whey protein-. There's two types of whole protein. There's whey and there's casein. Whey is being kinda known as the fast-acting post-workout protein, casein being nighttime. Whey you usually get a concentrate or an isolate. Isolate is the most pure, the highest grade you can get.

    Chan Rogge:

    Brian King:
    What we did, so I don't want to tell you what we did to the protein. It's really what we didn't do. We didn't invent protein. We sourced the highest grade whey protein isolate we could. We made it taste really good and we put some probiotics and digestive enzymes in it and left it alone.

    That's it. It's not like we have other great formulas and stuff. Really what we did was left it alone. There's a lot of hype. We wanted to make the label look good, but we didn't load it down with a bunch of aminos and things that really in the end just make a cheaper product. We even, if you turn the bottle there, this side right here, we added the amino acid profile per scoop of that Muscle Feed right there. That's exactly the amino acid profile you should find in a whey protein isolate and that's what in our bottle.

    Chan Rogge:
    Got you. What determines that? Other people could say they've got so much of the branched chains in there but do you need it?

    Brian King:
    All protein has branched chain amino acids. They're essential amino acids. They're all in there. It's a complete chain that makes that amino acid. The ratio though of that is what the isolate should be rather than filling it 1.5 pounds full of protein and then putting other amino acids in there. That'd be a little cheaper. It's still a protein but it's not those complete chains which is really what you want after a workout or in that isolate.

    Chan Rogge:
    Got you. That's what'll drive the results.

    Brian King:
    Absolutely. We're about results, finding results in our products. We take all our products and we want good stuff.

    Chan Rogge:
    Awesome. I'm holding the Chocolate Crave. What other flavors do you guys have?

    Brian King:
    Right now we have the Chocolate Crave which is awesome. It's just a really sweet, I mean it's like a dessert. It's great. We have the Vanilla Dream which is also great. It's awesome by itself but I always like having the Vanilla in an isolate. Isolate blends real well, like with ice and stuff it doesn't get too thick. We have the Vanilla Dream. You can blend it up. You can drink it by itself. My favorite is the Fresh Cinnamon Roll. It is awesome. It's a reward at the end of the workout. Love it.

    Chan Rogge:

    Brian King:
    That's what I'm taking right now.

    Chan Rogge:
    Definitely gotta try some. Yeah Brian, I think the flavors are awesome. You got four different flavors.

    Brian King:

    Chan Rogge:
    Three different flavors. One thing that I think is different that you mentioned before is how much protein you're getting in this per serving, but then also how much protein you're getting in as volume.

    Brian King:
    Right. Typically, you see this and it's 2 pounds, right? They're on the shelf. Every one of those bottles I assume, typically most people assume, every one of these bottles is 2 pounds, which isn't always true especially in an isolate or really high grade. A lot of them are like 1.8 or 1.78, you know. You end up getting even if it's the same serving size, there's less protein per serving. I don't like that when I buy protein, so when we came out with our protein we're like it's a 2 pound container, you get 2 pounds. There's 30 servings and there's 28 grams per serving, so it's a big heavy scoop of protein.

    Chan Rogge:
    Got you. What you're saying is that some of the others same size bottle, just not as much volume in there.

    Brian King:
    Same size bottle. A little tricky. It's not, you know, I don't want to say deceiving but you get a little more when you buy a Titan protein. You get a full 2 pounds.

    Chan Rogge:
    Awesome, and the full 28 gram serving.

    Brian King:
    28 grams per serving is a lot.

    Chan Rogge:
    Awesome. Fabulous.

    Brian King:

    Chan Rogge:
    Some exciting things that I've seen with Titan and where we're going is this Instagram or this video contest.

    Brian King:

    Chan Rogge:
    Titan users out there, you've got a opportunity to actually win free protein and then also win free protein for a year.

    Brian King:
    An entire year. Yeah guys, listen up. This is what we've done. If you haven't heard about it already, we're doing one winner a week. We already started, we had two winners already. We're going until the end of the year, til December 31. Every week, every Monday, there's a winner gets a free Muscle Feed. If you enter the contest it takes a 15 second video, a clip of you advertising Muscle Feed for us.

    We've had some funny stuff. You can do whatever you want. It's a 15 second clip. I think people can put themselves out there. I try to think what I would do when I was younger for a free thing of protein. It would have been a lot, I'm embarrassed to say.

    One of those winners, the very last winner, the grand prize is free protein for the entire year or 2016. That's $600 worth of protein someone's gonna get in the mail for making a 15 second clip.

    Chan Rogge:
    That's fantastic. Can they pick their flavors?

    Brian King:
    Yeah. I think we're gonna send them an array so they can get to try everything. How we ship it out, you know, we'll probably ship in installments of 4, 4, 4 and let them try everything so they don't get burnt out on one. I don't think they would. Yeah, we're gonna let them try it.

    Chan Rogge:
    That's awesome. A 15 second video gets you free protein if you're picked as a winner and then if you're picked as the overall winner you could win free protein for a year.

    Brian King:
    Right, so you can win during the weekly contests and still win the grand prize, or we could have a brand new person win the grand prize. There's no limit to how many videos you can make so we're just having fun with it so far. We're just throwing it out there letting people see what they can do.

    Chan Rogge:
    Awesome. Muscle Feed is available in the different supplement stores now.

    Brian King:
    Absolutely. You can get it online, TitanNutrition.net, or at your local retailer.

    Chan Rogge:
    Awesome. Hey guys, this is awesome. The contest is amazing. The product is amazing. Get out there and try it. Tell us what you favorite flavors are. Post in the comments and then don't forget, check out Titan Nutrition on the web at www.TitanNutrition.net. Facebook?

    Brian King:
    Facebook: Titan Nutrition. Instagram: Titan Nutrition.

    Chan Rogge:
    Fabulous. Hey, until next time guys. Enjoy your protein.


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  37. 3 Tips for Guaranteed GAINS in 2016!Enlight1 (6)Like the Patriots in the Playoffs, here’s a few things you can count on in January. Ice cold weather, new faces at the gym, and dudes wanting to get SWOLE! And why not? It’s the perfect time of year to test the boundaries of how much quality size you can gain while your in baggy clothes, stuck inside, eating and watching the games.

    Because the guys at Titan Nutrition asked so nicely, I’m sharing with you my 3 tips for getting BIG in 2016. Tried and true these steps WILL have you looking like the Austrian Oak by July! ….or at least on your way.

    When you're setting out on your journey to start cultivating some new muscle tissue DO NOT over complicate things. Beginners worry too much over things that aren't necessary. Don't worry about, bands, chains, how many extra plates you can stack on the hack squat, what the latest test booster is, or how "fresh" your tights are (but damn those are fresh).

    Demand good form, eat your whole foods (rice, chicken, sweet potatoes, oats, eggs, etc.)

    Simple WORKS!

    Do your deads!




    Overhead press


    Barbell curls

    Lift with intensity, lift heavy, and lift often. Use a DAMN barbell!

    2. SHUT UP.
    It's a scientific fact that every time you check into the gym, hashtag your fingers to death, or go up to another gym goer to tell them how massive your gains will be this year, you can't actually be doing any work at that time. Makes sense?

    While positive vibes aren't discouraged, there is way more validation in having someone tells YOU how much you've been working, not the other way around.

    Hard work is its own hype man!


    Just because you didn't build 20-inch pipes after spending ALL 4 WEEKS of January in the gym doesn't mean your plan isn't working. Building muscle is a slow process and takes a lot of work. For many this is discouraging and causes their 'sure fire' motivation to burn out quick. If the gratification was instant everyone would look like a comic strip character, but unfortunately it's going to take some dedication, time, and effort.

    The number 1 KILLER of GAINS world wide…Giving up.

    Not you, not this year, KEEP GOING!

    While the steps are simple the ACTIONS are much harder. Want to know why BIG is sought after and respected? Because it takes HARD WORK and hours upon days upon years spent in the gym.

    Do you have what it takes to get BIG in 2016?

    Until next Time, Stay Wicked

    -R. Whitesel


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  38. 3 Ways to Ensure Transformation SUCCESS!Yes I know it's that time of year again, time to write down goals, get back to the gym, eat more salad, blah, blah, blah..... Sound just like last year and the year before that to you? It doesn't have to be that way. GET FREAKING EXCITED about becoming the best version of YOU this year!  This year is going to be different, and I'm going to share my three ways to MAKE IT HAPPEN!

    A quick but not insignificant side note...These three tips have personally help me CHANGE MY OWN LIFE and becshelatransformationome the most fit I have ever been. So no bull shit "this is what YOU should do...." No this is WHAT I DID!

    First and most important. You have to realize your worth and that you deserve to be healthy and happy! Many of us, especially women, tend to put everything before ourselves. We get lost in families, careers, friends, etc and stop making ourselves a priority. This destroys your own worth and self image. Fitness helps build confidence, a healthy self­image & can help you find more balance in life. When you decide that you are WORTH more than you have settled for and make yourself a priority, you will be able to stick with your healthy lifestyle. You deserve to love the way you look & feel! Decide today that you want more for yourself and go for it!

    Second, in order to have a successful transformation, you need to have a PLAN! Anytime you set a goal, you need to have a plan of action in order to be successful. This is where most of us feel completely lost and what causes us to give up on on being fit. Where do I begin? What should I eat? How do I workout? Am I doing it right? GOAL>PLAN>ACTION>RESULT

    “Acknowledge fears and doubts, realize you are meant to be successful, gather the knowledge and do something about it!” ~Bedros Keuilian.

    It's 2016, there are a million ways to gather information right there on your phone...where most of you are looking right now I bet (wink). However mustering the effort to read an article is not the same as following though with the workout or diet plan it describes. If this sounds like you, own it! Do yourself a favor and admit like most humans you find big changes hard. We all love routine! If this is definitely you, consider investing in yourself NOW and hiring a qualified trainer. A good trainer can not only motivate you and hold you accountable, but should be able to provide you with the tools to make proper nutrition choices, a cardio plan and workouts to guarantee you make a lasting transformation. Nutrition is absolutely KEY to making fitness your lifestyle. Learning what to eat and when is the most important knowledge you can gather and is absolutely KEY to making fitness your lifestyle.

    Finally, track your progress! Take pictures, chart your weight and measurements. These are great ways to really see how you are progressing.  DO NOT put too much value on the scale!!! I canNOT emphasize that enough! The scale is not the most accurate way to measure how far you’ve come, especially if you’re changing your body the correct way. As you gain muscle (through weight lifting) and lose body fat, the scale may not budge. This is why I recommend you chart your measurements and take pictures. These methods will truly show you how you are changing. You are worth sticking to your transformation in 2016. Make this year the very best you’ve ever been. Love yourself and treat yourself well. This is a lifelong journey, so enjoy it!

    All the best in 2016,

    ~Shela Roles



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  39. Yanik Joseph 

    IMG_1003Height: 6 ft

    Weight: 220 

    Contest Weight: 190

    Yanik was awarded Missouri's Top Trainer in 2015! As a men's physique competitor, personal trainer and owner of www.yanikjosephfitness.com, he challenges himself to maintain his level of fitness year-round. Observing that ” Too many times we see personal trainers who actually need a personal trainer themselves.”

    He enjoys the  Men’s Physique class and its unique niche in the fitness industry. “It’s a more attainable look a regular guy could achieve with good nutrition and dedicated training compared to an actual bodybuilder look.” The difference in the definition of Men’s Physique vs. Classic “Bodybuilding”, is basically a matter of body mass.

    Athletic accomplishment is not new to Yanik, who played soccer as well as track and field and cricket in high school. During his academic career, he distinguished himself amongst his peers by qualifying for the National Football Teams in successive age brackets. Playing at the national, regional and international level. He led his teams with goals and assists to attain top five status in various competitions!

    While pursuing his college degree at Missouri State University, Yanik continued his heavy involvement in sports and fitness.  After attending a local bodybuilding show he was approached by Chad Nichols, a top fitness coach,  who told him that he had the potential to compete in the industry and suggested that he participate in an upcoming show. Joseph went on to place second in that competition in the Class C division and in his own words “was hooked”.

    Armed  with a tremendous level of discipline and  high standards for  his own performance, he continues to seek ways to perfect his presentation. One of his strengths is the willingness to compete at the highest level, yet demonstrate outstanding confidence and sportsmanship.

    When he is not competing he enjoys educating himself about health and fitness  and “anything soccer-related”.  Joseph defines what  keeps him on track in terms of his goals as  “The distance I’ve traveled thus far, self-motivation, self-discipline and having a humble personality.”

    We welcome Yanik to the team and look forward to seeing what he can accomplish, both athletically and professionally!

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  40. GlycoFeed What - Why - When - How


    In the past decade, high molecular weight starches have become more prominent. The first one I encountered was Vitargo way back in 2003. It was originally made from barley starch. It can be made from potatoes, or other plant starches.

    Now, in 2014, the new kid on the block is Highly Branched Cyclic Dextrins, or HBCDs for short. What is this molecule and how may you benefit from its use?  I will try to answer in understandable terms.

    HBCDs are made from amylopectin (starch) molecules which are altered by enzymes so that they cross bridge and link up. This changes the shape, denaturing the original molecule, much like cooking egg whites. Egg whites are still egg whites and contain the same amount of protein – they just change structurally. Take a tree branch and make it into a circle. All the leaves, branches, and twigs would still be on it, but now it’s a circular tree branch. Circular or not, it’s still a tree branch. How does this help this odd analogy benefit me you ask? The mystery shall be uncovered soon enough!


    Now that we have defined what HBCDs are, how do they benefit your body. When you exercise, you create a deficit of energy, nutrients, and hormones. How do we ascend from this self-created pit? The body needs the proper building blocks (i.e., amino acids and glucose) to repair muscle damage. in theory, we use HBCDs pre- and inter-workout so that the body has a constant supply of energy throughout demanding training sessions. You also need a protein source (BCAAs, whey hydrolysate, or a combination of the two) to fight off catabolism. A simple carbohydrate source that doesn’t cause a blood sugar spike and insulin response would be best. So, what gets one there optimally? Why not just high glycemic simple carbs? The issue with fast carbs is two-pronged: a rapid rise in blood glucose brings about a flood of insulin into the bloodstream which almost always leads to hypoglycemia. This would be bad during a workout. It’s great to do simple carbs post-workout. Simple carbs would likely cause your energy levels to crash before your lift was done.  Simple carbs also have a very high osmolality, which we will see is hugely  problematic. What is this osmolality thing anyhow ?

    Let’s first define osmolality. Osmolality is the number of molecules of a given substance (solute) in a kilogram of liquid (solvent). To have high osmolality means many molecules are in solution. Imagine a bucket of water with 200,000 sugar (sucrose) grains in it. After these molecules dissociate, you would have 200,000 glucose and 200,000 fructose molecules suspended in a solution. It makes sense that this solution has a high osmolality since it has 400,000 molecules in solution. The following example should provide a simple understanding: you could have 200,000 fructose and glucose molecules in a solution vs. 4,000 one-hundred long glucose chains. Of course these numbers are made up – but they deliver the point.

    So, how does this information affect you and your training? The stomach has receptors that sense osmolality of the incoming solutions. The higher the osmolality, the slower the gastric emptying rate. Therefore, the high sugar solution is actually held up longer in the stomach while the HBCDs travel like a shot put through your stomach and into the intestine for uptake by the microvilli via enterocytes. These molecules are so interlinked and complex that it takes a long time to breakdown the glucose bonds, resulting in a rapid but sustained release of glucose into the bloodstream.  Avoiding insulin spikes and resultant blood sugar crashes makes this a perfect intra-workout energy source.


    Peri-workout nutrition is the rage these days.  All peri means is “around or about” according to Webster’s Dictionary. So literally nutrition taken in before, during, and after a workout. High glycemic carbohydrates are perfect post-training. They essencially force feed the muscle glucose in a hurry as insulin drives this process rapidly, usually resulting in blood sugar dips.  This would be terrible for workout performance, but is perfect post-workout. To maximize this anabolic window, drink HBCDs before and during your workout, along with either BCAAs or whey hydrolysate to deliver nutrients to your muscles while you train. HBCDs come in alpha, beta, and gamma chains. The beta chain is currently the preferred molecule in bodybuilding as it seems to favor rapid protein uptake. Start using some today and improve your recovery and make those hard-earned gains you are seeking a reality!


    As for dosing, this inter-workout drink could contain anywhere from 10 to 50% of the daily carbohydrate intake totals. It would depend entirely on how lean the person is and how much lean muscle mass he or she has. I personally dilute 75 grams in half a gallon of water. I get no bloating and it seems to fill out my muscle nicely, while not causing fat gain. Keeping the mixture high in water content, makes the mixture lower in osmolality. If you don’t dilute the solution enough, you get a rather unpleasant effect called “dumping syndrome.” It is a very real medical issue that literally feels like your colon is trying to turn itself inside out. You will pass feces like 12 gauge scattershot. At that point, you know you have a hyper-osmolality solution. Simple fix: add more water. The issue for bigger bodybuilders (240 pounds or more) is that some can utilize up to 250 grams of HBCDs. This may take three-quarters of a gallon to keep the solution with lower osmolality. Drinking high amounts of water during a workout could either force you to will pee a ton or have to get adult diapers!  Most people will have to tinker with “their” mix to find the sweet spot.

    If your solution isn’t diluted properly, then you will find the solution osmolality is higher than your serum (blood); normal serum reference range of 278-300 mmol/kg or roughly a 15% solution. For the HBCDs to be absorbed rapidly, the solution must be lower than the serum. HBCDs are roughly 160,000 Daltons in weight versus dextrose at roughly 160 Daltons, which simply means that they are 1,000 times larger and infinitely more complex. We need the solution to be lower in osmolality than serum. I believe roughly 100 grams of HBCDs mixed with a half-gallon of water would provide an osmolality of around 11. This would be a good dosing for a male middleweight bodybuilder. The larger the muscle mass, the higher the gram dosage of HBCDs; therefore, the larger the muscles, the more water will be needed to dilute the solution below serum to allow for rapid gastric emptying.

    Hopefully this article makes the science less complicated so that the terms Daltons, osmolality, and rapid gastric emptying are no longer a mystery. This way you know how to use HBCD’s for your own advantage and make better gains.
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  41. 5 Beginner Mistakes, CALLED OUT!WhiteselTo start off I’d like to say this article is not for beginners. This is for those people (maybe you) making beginner mistakes, some of which have been training for years, maybe decades!

    If you are truly a beginner and new to the gym, let me be the first to say, “welcome!” Taking your first steps into or maybe back into the gym is difficult and you just did more than most are willing to do, take some initiative! I would encourage you to keep that initiative and momentum going and invest some time in learning correct form, organizing your workouts and using proper nutrition so you can better reach your goals.

    If you are not a beginner and find this article offends you, keep reading. This is what everyone around you wants to say but is too nice or busy to interrupt your “pump sesh” to say.

    If the following stings a bit, suck it up. This is for you.

    1. Lift with a damn purpose! Far too often I see the gym bro walking around moving from machine to machine addressing mirror muscles only (biceps, triceps, chest, arms, and bis again). They have no clue what a routine is like or what muscle mind connection is. The sole purpose of this person is to obtain the "bar-body", because every successful pump is celebrated with shots of rumple and house music. Stop! You're wasting your and everyone else’s time who is waiting on you to stop curling in the squat rack. Here is a quick guide I came up with to tell if you’re exerting yourself enough to get “dem gainz.”

    Are you sweating? Are you breathing heavily at the end of each set? Can you feel your heart pounding in your chest? If you have answered no to those, go home. You’ll get the same results there.

    2. Stop chasing body weight. Just because you slap a "#gains" on a table full of shit food doesn't actually mean you're receiving quality muscle mass. Now if you just wish to be fat and make your next summer diet harder on yourself, by all means, do stay-puffy! It's like a rite of passage today to see who can pack on the most useless sloppy weight in the “bulk” season. Whatever that means!

    Big surprise, the body is more responsive at a leaner body fat percentage and the food that's good for you during prep, is also good for you during “improvement” season. If you really want to impress, show everyone you can put on quality weight and have the discipline to know when enough is enough!

    3. Form! Please refrain from the "fish outta water" flops to help finish the rep on barbell curls. Besides being obnoxiously entertaining to most of us, we are actually concerned with your safety as well. Believe it or not you won't be judged by the amount of weight curled correctly, however be prepared to be judged and pointed at when you start your second set of 5 hang clean barbell curls! Bury the ego and execute the lift properly, that gets you respect in the gym regardless of the weigh your using, Broseph!

    4. Nutrition before supplementation! The secret to gaining quality muscle tissue is totally determined by your supplement stack, right? Wrong! Everyone wants to ask people they admire in the gym "what are you on, bro?" What you need to be asking is "what in the hell are you eating?” If you aren't even following a nutrition plan for what you specifically want to achieve, then just save your pocket change for those shots later, play boy. There's nothing that's going to help your  "gains" when you eat 2k cals a day and drink 2k cals in booze at night before hitting 4th meal on the way home. If your idea of a meal is picking up a sack through a window and not a fork, all the winni in Venice Beach won’t make you look like a body builder!

    5. Don't be an Ask-hole!

    Ask-hole: that guy in the flip-flops and bro tank that always asks you for advice only to cut you off and explain why his way "works" better for him than what you suggested.

    I love helping others out who genuinely want to learn. I myself will ask questions or even ask if I can workout with others whom I feel can help me progress and learn new ways to improve.

    If you are asking a question just to start up a conversation so you can hear yourself talk shop, Piss off, Bro Montana!

    Of course this list could go on and on with misinformed gym goers, botched technique and nutrition heresy’s! I’ll stop with 5 so yours and my blood pleasure can stabilize!

    All jokes aside if you are going to spend your most valuable asset, time, in the gym, make sure you are getting something out of it. Life’s rules, societal courtesies, and common sense don’t stop at the gym doors. WORK HARD for what you want, learn how to better yourself and be a nice guy!

    Until Next time…Stay Wicked!



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  42. Titan's 15 Fat Loss Tips for Summer1. Always incorporate compound, multi joint movements into each of your workouts. Lifts like Squats, Bench press, Deadlifts, and Olympic lifts elicit the most fat burning response from training.

    2. When doing your auxiliary or smaller movements, use very short rest periods to increase the intensity. Try to rest only about 30-60 seconds between sets.

    3. Concentrate mostly on anaerobic exercise like weight training over cardio. This might sound counter productive but its more beneficial to build a big engine that burns lots of fat at rest than to run a small engine for an hour on the treadmill.

    4. Be creative with cardio. Jog nature trails that have inclines and climbs for different intensities. Do sprints and add plyometric (jump) training to increase intensity.

    5. Keep fats in your diet. Yes eating healthy fats from fish, almonds, avocado, coconuts and olives can actually help you burn fat stored in your body!

    6. Never eat a meal that doesn’t contain a good protein source. Diets consisting of 30 percent or more calories coming from proteins have been shown to raise your resting metabolic rate and preserve skeletal muscle even while losing weight.

    7. Get plenty of sleep. Adequate sleep lowers stress hormones and increases alertness and metabolic activity when awake.

    8. Eliminate liquid calories from your diet. Aside from your protein shakes liquid calories consist mostly of sugar from juices, sodas and sports drinks. It is easy to lose track of your consumption when you are gulping the calories down.tylerpullup b:w

    9. Drink plenty of water. Often times hunger and cravings can be avoided by staying hydrated. Dehydration causes metabolism and digestion to slow. Drinking plenty of water removes toxins and keeps your body running at maximum efficiency.

    10. Take a vitamin d supplement. Vitamin D is synthesized in the skin from sun exposure. If you are not getting 30 min of full body sun exposure a day, you could be deficient.

    11. If you are constantly eating low calories and are hungry, eat more. Calorie deficit diets work only for the short term. Fat burning slows when the body doesn’t get adequate calories for long periods.

    12. Take caffeine, a supplement containing caffeine, or drink a shot of espresso before working out. Caffeine is a natural thermogenic that increases intensity and lowers perceived exertion during workouts.

    13. Get a massage. Regular massage therapy has been shown to reduce stress and eliminate toxins and waste from the body.

    14. Stick to the plan. A good fat loss plan only works with consistency. If you are constantly giving yourself an excuse to cheat or skipping meals, it won’t work.

    15. Quit eating junk! There are some delicious foods that are fried or deserts loaded with fat and sugar that are just damn hard to say no to. Decide what you want, abs for the summer or a cinnamon roll for 5 minutes. We are all a product of our decisions, actions and inactions.

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  43. Off-Season? What Off-Season?1097960_10151779045290857_1956911637_nHow many times do you go to the gym and see that one athlete who looks amazing all the time? The one person who seems to be always lean and yet they seem to be growing constantly.  Too often we as competitors let what we call our off-season consume us, or rather an excuse to consume whatever we want! Very rarely do you see athletes who stay lean and are able grow year round. These athletes dedicate themselves to the gym and their diet even in the off-season. They are able to cut their diets from 14 week long to as short as 8 weeks and look amazing doing so.

    Go a head and call it your off-season but remember there is still a goal. The goal should be eating to grow, not eat whatever you want and skip meals. Both will make you fat! There is a myth that you cannot be lean and grow at the same time. Well I am no expert in diet and nutrition but I can tell you that’s a lie from my own personal experience. Now I’m not saying you have to eat a strict “contest like” diet but you should know what you are putting into your body at all times. You should have a daily percentage you are shooting for, macros can match with your goal to grow and stay lean.

    Here is what I have done in the past and has helped me to gain over 6-10 pounds of lean mass and just have to do a 8 week diet for contest. I don’t have to be super strict with it either, so no big “holly shit this is hard” changes! During my contest prep I like to stick with a Protein, Carb and fat percentage of 40/40/20. With the proper cardio and this Macro percentage I have achieved a contest ready body in as little as six weeks.

    Now the million-dollar question… How do I consume the right amount of fats, protein, and carbs for ME to grow and not gain fat? Well you will gain fat but how much is up to you. First things first, everyone is different. I can tell you to eat what I eat but since our bodies are different and activity levels are different, there is no telling that what I consume would be the same as what you would need to consume.  What you need to do is decide how many calories you need to consume a day to maintain your current body weight then start adding slowly to grow. There are multiple calculators online will help you do so.  Next find a good macro percentage that works for you. Many people I have encountered since I have been in the industry do better with different variations. I personally like to keep my carbs around 45-50% and protein to be around 30-40% then fill in fats from there. Although this may not seem like much, I do increase my caloric intake substantially. During my contest prep I average the 40/40/20 with calories pushing the 3,000 to 3,600 mark. Now when I am eating for a lean bulk I increase my caloric intake to around 4,500 to 5,500. With minor cardio added to this I am able to gain the pounds needed for me to make the changes and see the results I want. For me personally a great macro percentage for leaning out is 40/40/20.

    I can’t overstate enough the most important thing to do is slowly make changes to see what works best with your body. Small changes over a long period of time make a BIG difference. Keep in mind the food you eat will directly relate how your body looks, maybe not today but it all counts come contest day!

    A few tips to remember whether your in the “off-season” or contest prep mode:

    -Eat meals every 2-3 hours. This makes it easier to get in your extra calories when bulking. It also keeps your metabolism on high, and doesn’t overtax your digestive system like a few massive meals would.

    -Water, Water, Water, oh and don’t forget to keep your water intake up! If you want to look dry, hydrate.

    -Supplements, use them they work, but don’t expect to be able to supplement yourself out of a crappy diet. Supplements should be thought of like turbo charging your already great diet! In or off season I use, Amino Rev, Lipo N-3, Lipo-Shred and RestStor. I will mix in some others as my goals change.

    Whether it’s a trip to the stage or a trip to the beach, good luck in your Contest Prep!


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  44. Going Dark…Living In The Suck

    jared b-w

    One of the great things about competitive CrossFit is you get the opportunity to see what is at the core of yourself and your competitors.  If you talk with any competitor the story is always the same: they will tell you they are going to make it to regional’s, training is going well, I am way better than last year.  Then competition comes around and you get to see if all the talk is real.  The truth is everyone at that competition has fears. Fear of failure, fear of disappointment; fear they did not train hard enough. A true test of what is at your core is deep in a workout when the walls are closing in around you, your chest hurts, vision is impaired, motor control is fading and there is still work to be done.  Do you back off, let your fear take over or push through and achieve victory?  Victory may not always be getting first place, but having no regrets, facing your fear and know you left every bit of yourself out there. 
    In May of 2012 my first regional’s competition I found myself at the very end of a terrible workout.  I looked to my left and right and saw there were two guys ahead of me, all I had to do was run to my bar and finish 30 push press.  I chose to let my weak mind and aching body control me.  I walked to the bar and ended up losing to more than just those two men.  I could barely sleep that night; I was so disgusted with myself.  That moment changed the way I compete.  I vowed to never feel that way again.
    There is a term called training in the suck or going “Dark”. This is during a workout where everything in your body is telling you to stop going.  At this point you have a choice: live in the suck and achieve a great time or back off. I choose to live in it.
    What most would describe as crazy has become my normal. Conquering the fear of training beyond what mot people are willing to put themselves through brings you to life. It gives you supreme confidence when competing knowing your mind will push your body further than the athletes beside you. If an athlete is not willing to go dark in training he will not know what to do when the feeling starts in a competition.  Fear takes over, the mind breaks and the body follows. A workout or competitor has broken us all, you see it at every competition. This has become my biggest challenge, overcoming the fear of breaking.
    Here are my tips for competing at a high level.
    1. Make peace with God; get your heart right so the fear of death will be gone. There have been multiple workouts where I have checked in with God to make sure I am ready if it is my time.  It is a freeing feeling that allows mindless finish.
    2. Be willing to go dark in training or you wont be able to handle it in competition.  So many times I have seen competitors back off when the suck hits in their training then come competition time their fear takes over and their mind and body shut down.
    3. There is a time for training in the suck and a time for refining skill and technique. You can’t always train in the suck. This would cause bad technical habits and greater chance of injury.  Take time to work on movement and feeling your body.  
    4. Lastly, no matter how good you are at training in the suck or going dark there is always somebody bigger and better.  You can’t win them all. Take time after a loss to reflect, learn from it, be pissed and then move on. 
    -Jared Stevens
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  45. Glutes: Advanced ASSet Training

    We should begin this gluteus lesson with a big bite of truth. There is A LOT of focus on having a great rear! While wealyson b-w back all want a well-rounded physique, nowhere is it more important than on a lady’s back side.
    If you ladies compete in bikini, figure, or physique your posterior is what’s taking center stage. As they say, shows are won from the back, for the guys that may mean barn door wide lats, but for the fairer sex it falls just below the back and above your hamstrings, your butt baby! Here’s how I “train my ass off” to keep it on.
    In all my training splits I have a traditional leg day, squats, extensions, curls, presses etc. What I do different is, instead of having a second hamstring day or quad day, I have a butt day. I may do this workout with another muscle group like shoulders or after some Olympic lifts and plyos. It varies in exercise and sets but hear are some of my favorites.
    Hip abductor machine:
    I use this as a warm up not stopping for rest since only one leg at a time is working. 5 sets of 20, increasing weight each time... alternating 5 full reps with 5s hold and 5 half reps with huge squeeze at top until reac
    h 20.
    Glute/ham raise with barbell or ez curl bar 4x15-20:
    I like to do these with a barbell and sit on the ground in front of a flat bench making a T with the bench and your body. I lay my arms and shoulder blades flat across the bench and position my feet about a foot apart on the ground in front of me. Then, lay the easy curl bar/barbell across your lower tummy below your hips. When you have the bar balanced lift your hips as far as possible while squeezing your glutes and hams. You want your knees to make a perfect 90-degree angle heals close together with toes pointed slightly out. Muscle focus is import
    ant on this exercise so that you don’t put a lot of pressure/strain on your back.
    Romanian Dead Lifts 3x10-15:
    Most everyone has done a version of these but here are a few reminders. Try to keep your legs as straight as possible without locking your knees. When your squeezing your glutes and hams to pull the barbell into the upright position always try to squeeze by driving your feet into the ground in attempt to try to turn them outward, like you are trying to push your toes outward while squeezing to pull up. Stop the motion before your shoulders are over your hips so the strains stays on your hams.
    Single leg lateral seated leg press (sitting sideways) 3x12-15: 
    Try these after finishing on the leg press. Sit sideways, with your side against the leg press seat. Place one foot on the leg press with toes pointing slightly outward as if you were going to squat. Then allow your leg/knee to come as close to your chest as possible.
    Sumo squats with KB 3x20:
    Grab a kettle bell or dumbbell and position the weight in both hands. Point toes as far out as possible with your legs set in a wide stance. Make sure your knees point in the same direction as your toes. You do not want your knees to extend over your ankles when your in a squatting position. SO, wide stance, toes pointed out, squeeze your buns at the top.... now Squat!
    Jeffersons 3x12 each:
    These are the hardest to describe. I would recommend searching for a video if you need more details. Stand over a bar with a staggered stance. The front foot points straight ahead, while the back foot is pointing slightly outward. Squat down and grab the bar one hand in front of you one hand behind you. Stand up and sqweeeeeeeze!
    Try this workout once a week and very soon your best asset will be following you everywhere you go!
     -Alyson Dallas
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  46. 4 BIG Reasons You Should Be Taking BCAA'sIf you are reading this we could assume you are already a supplement taker or at the very least, interested in what supplements you could be taking to help you reach your goals. If you also consider yourself an informed consumer, one who is thrifty and does not fall for gimmicks you probably choose your supplement stack based on what will give you the most bang for your buck. What we are discussing here is whether it is worth it to add BCAA’s (Branch Chain Amino Acids) to your supplement arsenal.  We thought we could simplify the decision and give you 4 BIG benefits of BCAA’s to strongly consider.AminoRev

    1-    BCAA’s Increase Muscle Protein Synthesis (mTOR). We lift weights and train to build bigger stronger muscles, duh, but exactly how does the building process work? Resistance training triggers protein synthesis, a signal that tells our body to use proteins to construct new muscle tissue. Supplementing with BCAA’s during and after resistance training can increase the protein synthesis signaling, meaning more muscle growth! Even without resistance training BCAA’s can aid in the preservation of lean tissue and help prevent fat gain! Which brings us to reason number 2…

    2-    BCAA’s Increase fat burning and metabolism. BCAA’s are made up of three amino acids, Leucine, Iso-leucine, and valine. Iso-leucine in particular, along with enzymes is used to breakdown glucose and fatty acids to be used as energy in the body. This increased energy outflow and fat oxidation allows for a more forgiving metabolism, especially when it comes to carbohydrates. BCAA’s are a great supplement for keeping muscle while staying lean.

    3-    BCAA’s improve strength and endurance performance. We all know that a protein rich diet is ideal for packing on lean muscle tissue, however a diet rich in protein can be boosted with the supplementation of BCAA’s particularly Leucine. Leucine increases muscle protein synthesis, thus allowing for more of the proteins you ingest to be used to build new muscle and add more strength. Because BCAA’s increase the efficiency of fat and glucose being burned as energy having them present in the blood stream via a dietary source can lead to greater endurance. BCAA’s also slow the uptake of tryptophan to the brain, reducing the feeling of exertion or tiredness brought about by high intensity training. Basically you slow your brains way of telling you “I’m exhausted, time to slow down”.

    4-    BCAA’s decrease soreness experienced from high intensity training. Did you hear that? Less soreness! If you have been unconvinced so far this should begin to sway you. BCAA’s ability to prevent muscle breakdown and aid in the rebuilding process of skeletal muscles means you experience less post workout soreness. This allows you to train with more intensity, more frequently!

    When looking at BCAA supplements remember not all are created equal. Look for a product with at least 2 grams of Leucine and one that has Leucine making up at least 40 percent of the total content. Commonly a ratio of 2:1:1 (Leucine:Isoleucine:Valine) is found. Be sure to check out Titan’s Amino Rev with over 8 grams of total BCAA’s and 4.2 grams of Leucine and much, much more to love……!

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  47. My Best and Worst of 2013My Best and Worst of 2013

    Well 2013 is quickly coming to an end. For some that means a new start and from some that could be a relaxing or growing off season. For me it is some time to reflect on what I did this wonderful year and how to better myself for the next year. I have personally come a long way in the last three years of hard training. I have learned allot about myself and how my body reacts to certain workouts

    IMG_1258and diets. One thing that I have l have learned is success is only determined by how persistent you are. You are bound to fail at something you try and it depends how persistent you are to correct your mistake and succeed.

    I want to share with you today some of the best and worst moments and fitness accessories that I have experienced/ used in the 2013 year.


    Best-The one thing that I learned most this year is how to recover properly. Many think you need a single day to recover before you go and training the same body part again. For me I saw the most results taking two-three days off before training the same body part. I personally do a four day split for workouts.

    Worst: Trail and error for training. I dislike the fact that it took me so long to understand what recovery truly is and how beneficial it is to your body.

    Training accessories:

    Best-Headphones,I love the Beat by Dre in ear head phones.

    Worst- The iPhone head phones that come standard with all phones and ipods.


    Best- personally I keep it old school with Pandora and Linkin park for my station. Unless I need some really upbeat motivational music then I use LMFAO.

    Worst- Anything with Justin Bieber, not that I ever tried it.... enough said.


    Best- new shoes every three- four months. Having a bad knee it’s very important to me to have great shoes that provide the needed support through out the day and my workouts. I use and like Adidas and have had great success using them. Personal preference but they seem to work for me.

    Supplements-Worst- I don’t have a set of shoes that I dislike per say, but I do hate shoes that have been used for years... Yes years, people get in a routine and use the same equipment for years. Many do not understand that support in those shoes if worn everyday wear very quickly and could pose a potential risk of injury.

    Best- Titan Nutrition products! Okay maybe I'm a bit bias but Titan Nutrition is motivated to provide the best and highest quality products to athletes. They do not skimp out on ingredients and provide the best quality in every supplement that they sell.  I love the fact that they give the exact ingredients and amounts of each.

    Pre workout- KRE EX is by far the best pre work on the market. I have used so many different pre workouts but I have never experienced the strength gains and endurance that I have from KRE EX. Adrenal Prime is another great product from Titian, it has no creatine in it so I do not need to worry about the extra water retention from creatine when prepping for a show.

    Fat burner- Lipo shred is one of the most effective fat burners that I have ever taken. It helps with boosting your metabolism and staying in the fat burning zone longer throughout the day. What sets Lipo-shred apart from other fat burners is its also a diuretic making it perfect for contest prep!

    BCAA- These are essential for recovery and growth. Titan’s Amino Rev has 15 grams of Essential and non essential amino acids that combines growth signaling materials with the building blocks to complete the job.  This ultra fine micronized powder mixes instantly and tastes amazing, quenching your thirst with each concentrated dose.

    Worst- I don’t really have a “worst” supplement but what would top my list are cheap proteins that cause more bloat than growth. Also, any supplement that uses proprietary blends to hide what the ingredient amounts really are, I find it most in pre workouts but its all over the industry. Read your labels folks!

    Diets and show prep

    Best- Taking time before show prep to learn how your body reacts too tweaking your diet close to the show is key for success. During my off season I tweaked my diet and prepped like I was doing a show. I learned what the best foods and workouts to achieve the best physique possible. When I stepped on stage this year I felt positive that all my prep would pay off and had the best package I could. With placing second I was so happy with the results.

    Worst- My first show I did a four week crash diet and lost way to much muscle mass and lost so much of what I worked so hard for. Live and learn I guess!

    Sport related injuries:

    Worst- Tearing my ACL for the THIRD time! Tearing the ACL is a serious injury not only does it make your knee unstable but also, it is a long recover process. Down but not out, I came back from the first two the third is just part of my routine now!

    Best- After such an injury, you learn allot about yourself and how much drive you truly have.   One thing that I have learned is no matter how many people tell you that you cant do something it is ultimately up to you. If you put your heart and mind to you it you can achieve anything.

    Best moments in 2013

    First is finding out that I am going to have another child. I have a beautiful little girl and I look forward to have a second little one that I get to be a father too!

    Second is being approached by Titan Nutrition To be a sponsored Athlete. Every up and coming person in the fitness industries dream is to become a sponsored athlete. It’s a dream come true and I’m proud to be representing such a great company!

    Worst- Tearing my ACL, not to beat a dead horse but this was really my only down side of the year. So once again, yep it sucked!

    This year has held allot of ups and downs and I look forward to fighting to achieve my goals in the 2014 year.

    Ill leave you with this note: To be the best in what you do, you need to train the hardest. Treat your body right, train smart, eat right, use the right supplements that match your goals. Don’t just guess what will give you the results you desire. Do your own research or find someone who has been there and can help. Whether you succeed or fail the choice is yours.

    Bring on 2014 - Happy New Year!

    -Tyler Sandell

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  48. Make TIME Work for youTime is an amazing thing, it has no beginning nor ending. It is all around us and is constant just like the air you breathe. Seconds, minutes, hours, days, weeks, months, years, only count and divide time. Not only are these forms of measurement to track time but they are essential tools to use for your fitness goals. I know what you are probably thinking; how are minutes or hours or even seconds going to play into losing five pounds?

    First thing I always hear when it comes to fitness goals is " I don’t have time" or "I never get a break from my family or kids." When it comes to setting fitness goals you are absolutely right it is very demanding. You do need to set aside "time" to complete daily exercises and make healthy choices on food. When I first started my fitness career I was in the military and worked from 6am till 5pm. The last thing I wanted to do was go to the gym for an hour or an hour and a half. That didn’t sound like fun to me, it sounded like work.  I sat down and decided I was going to write down exactly what I do during the day, I created a time log. I tracked everything from when I was going to work to when and what I was eating, when I was watching TV, etc. The first thing I learned after completing a days worth of logging was that I spent allot of time on the computer when I was off of work and playing Xbox. I couldn’t believe how much time I was wasting! After discovering where I was wasting time, I eliminated it and filled that void with the gym to better my body, to create a fitter and healthier me.

    Find someone that is passionate about exercising or has a goal that involves fitness so when you do exercise you have a partner who will motivate you. 90% of the time that people start to go to the gym quit after or during their first month because they think it’s boring or just don’t enjoy exercising. Having a buddy to train with can make it fun! There's not one reason that it should be a chore to do, the results you both get will be contagious. Build in a reward yourself for going to the gym for 5 days in a row or going for the entire month without skipping a workout.

    Time management is key! If you sit down for 30-90 minutes to watch TV a night when you haven’t worked out, you are wasting 30-90 minutes of time that you could be exercising. Now I'm not saying you need to drive to the gym just to workout for 30 minutes and drive back. I am saying get outside and go for a run, walk, or even do some HIIT (High Intensity Interval Training). Things like this can be done within a short amount of time and burn a ton of calories. There are several body weight exercises available to you on the Internet. You may think I'm never going to lose that unwanted fat or gain the strength or size I want with your own body weight but don’t be fooled. There are some great routines out there that can increase strength, size, and increase fat lose. The important part is to DO SOMETHING! If you do track your time and find your nights are full because of family obligations but you are sleeping for more then 8 hours then you need to set that alarm for an hour earlier, get up and go exercise!

    Give yourself the Time you need to exercise and feel better about yourself. I promise you will see a more energized happier, more confident person staring back at you in the mirror. Don’t let time beat you, beat time and take advantage of something as simple as 30 minutes.

    Yours in fitness,

    tyler sandell



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  49. Cut the bloat in one week FLAT!Alyson Dallas

    The season is changing and everyone is preparing for family gatherings, weddings, dinner parties and events. We all know how haunted we will be by the smorgasbord of food and beverages offered. I have some great tips to help cut stomach swelling/bloating and extra water while, helping you to avoid the temptations of delicious holiday foods!

    In the offseason the one thing I find most annoying is bloating and excess water! Although I follow a very clean diet, avoiding all gluten, dairy and carbonated drinks, it can be difficult to fight the occasional bloat related to hormones and carb loading. So, I wanted to find a regimen to help fight the bloat about a week before a wedding I had to attend. Of course, I wanted to feel my best so I used some of the secrets I have learned over the years in the fitness world and healthcare industry.

    Step one to removing the bloat is cleaning up the diet.  Try cutting all unnecessary sugars (fruits included), artificial sugars, starches and soda. Only after your diet is in check can you start to incorporate some of the food, supplements and strategies listed below. This double sided affect will not only help you feel incredible because of the awesome anti-inflammatory and antioxidant effect you will receive but, will guarantee a more firm you!

    As a night nurse in the ER, I am a caffeine freak! A lot of people have mixed emotions about caffeine but it is proven to help diuresis. Also, green tea is an awesome supplement to add to your diet to provide energy and antioxidants. I am not going to recommend a minimum or maximum intake on these because I seem to drink caffeine throughout the day and everyone has different needs. I like to make iced green tea with lemon and mint leaves. Sometimes I even throw in some cucumber. This recipe is definitely and thirst quencher, try it! Other natural ingredients I use to help my body reduce bloating and inflammation are dandelion root, juniper berries, ginger, and asparagus and lemon water. I will go into more details about these specific ingredients below. Additionally, I utilize supplements containing these ingredients like Titan’s Lipo-Shred to help increase metabolism and shed excess water.

    While it hasn't been definitively proven, some small studies, including one published in 2003 in the journal Digestive and Liver Disease, have led experts to look more closely at asparagus' anti-bloating properties. Asparagus appears to function as a prebiotic, which supports the growth and activity of good bacteria in the large intestine, and can ease gas buildup and relieve constipation; it's also been suggested that asparagus may have diuretic properties that can help flush fluids, too. There's no hard evidence, but if your belly's feeling swollen it's worth a shot giving the already-good-for-you veggie a try.

    Dandelion greens are a prebiotic. And while they may be a tad harder to find than asparagus (also a prebiotic), they're worth a second lap of the farmer's market. I typically buy dandelion root in capsules and take those throughout the day (as recommended).  Dandelion greens are extremely nutrient dense, and have been used medicinally as an anti-inflammatory for years. The dandelion root stimulates production of gastric enzymes, so it's a great digestive aid, while the greens are what act as a diuretic.  Use the dandelion root and leaves in a tea, or try sprinkling the greens into your daily lunchtime salad. Juniper berries are also an excellent supplement you can buy in capsules that are recommended for reduction of bloating and water loss

     Ginger is a great go-to food for a bloated belly, because it's an anti-inflammatory and a powerhouse digestive aid. Plus, it's super easy to include in your regular diet because it is delicious! You can add fresh ginger to smoothies and salad dressings.  I suggest making a homemade tea for extra bloat-fighting power, or sipping it in ginger lemonade. I love to utilize my juicer to make what I call my "super juice". If you have a juicer I definitely recommend this recipe:

    "Super Juice"
    2 green apples
    1 inch of ginger (or as desired for taste)
    6 kale leaves
    2 lemons
    6 celery stalks
    dandelion root
      Last, here is what a day would look like for me while I was fighting the bloat! First I make a gallon of green tea with lemon, mint and sometimes ginger or cucumber. There is always an additional gallon of water with me at all times. Then, I will make my "super juice" to sip on throughout the day while incorporating dandelion root and juniper berry supplements by mouth x3 a day. I do not salt any of my food and stick to lean proteins, broccoli and tons of asparagus! I love asparagus and can never seem to get enough. I like sauté mine in EVOO, garlic and rosemary.

    These small tips and diet adjustments will help you achieve the results you desire! I start utilizing this regimen 1 to 2 weeks prior to an event, especially when preparing for a show. DO NOT forget to drink adequate amounts of water! Without a high intake of water and/or green tea your body cannot flush out the unwanted bloat. Just remember to reduce the intake on the day of your event.  I recommend at least a gallon a day.

    I hope this helps you prepare for your events this coming holiday season. Look good, feel good!


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  50. Tyler SandellHeight: 5'10"tyler sandel stage
    Off Season Weight: 190-195
    Contest Weight: 178-183
    Training Facility: Anytime Fitness, YMCA
    Current City: Republic, Mo
    Hometown: Buffalo, Wy

    Tyler Sandell was not always into fitness. He only started back in 2010 when he first started to go to the gym religiously. Tyler was born in California where he lived there for 13 years. After that he moved to Wyoming, and the Montana. He was always to small to play contact sports in school, so he turned to swimming. Tyler took fifth in state, his freshman year, in 1 meter board Diving. After his freshman year he started snowboarding where he competed in multiple competitions and won numerous medals. In 2008 Tyler joined the Navy to be a special warfare combat craft crewman. Shortly after being in the delayed entry program Tyler tore his ACL snowboarding.

    He  turned to the Army after recovering and joined to be a Engineer Deep Sea Diver. During his tour in the Army Tyler had three knee injuries.( Two meniscus and one ACL)went on numerous missions around the US and deployed over to Cambodia. While he was there he got injured and was air lifted to Bangkok where he recovered for two weeks.  In 2010 Tyler began going to the gym and grew a passion for it. He started to become addicted to it and saw huge gains in the first two years. Once returned from Cambodia Tyler re injured his knee and had his fourth knee surgery. His last ACL surgery the doctor told Tyler he was going to have numerous complications and would not be able to keep going to the gym and remain as physically active. After hearing such news Tyler was offset and determined to prove everyone wrong.

    The last year of Tyler's military career he started competing in powerlifting. His first meet was in June of 2012 where he placed 2nd in his weight class and benched 345 pounds. Due to his knee injury his legs weren't 100% yet so he could only work his upper body. He competed in atylercurlnother powerlifting meet at the state championships in Maryland.  Tyler won his weight class with a bench of 365 pounds and broke a state record.

    He then decided he wanted to compete in bodybuilding shows but didn't now how to start. Tyler meet a diet coach and prepped for his first show in four weeks. Losing over thirty pounds Tyler walked on stage in Maryland at the JayCutler Classic where he placed7th out of 22.

    Tyler was then medically discharged from the military and moved from Virginia then to Missouri then to Arkansas then back to Missouri where he and his family bought their first home. Tyler is now going to school at Missouri State University to become an Athletic Trainer. Not only is he a full time student but he is also a stay at home dad. Tyler also works in the city of Willard where he teaches PE to home schooled students, also teaches a fitness boot camp called Extreme Fitness.




    Tyler is a natural talent and his dedication to his goals give this men's physique competitor a very high ceiling of accomplishment!


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  51. 5 Training and Diet MythsWhen it comes to fitness there is a lot of misinformation out there, lots of self proclaimed gym experts and just plain b.s. We wanted to dispel some common myths that are often repeated. myths

    Myth 1 - To tone and shape muscle, do more reps with light weight.

    Nope. The best way to build and tone muscle is to lift with intensity and until fatigue or failure. Lifting weights that are light and easy doesn’t breakdown muscle tissue and won’t force your body to adapt and change. Lift tiny weights all you want; just don’t expect to make BIG gains!

    Myth 2 – Eating late, say after 8 pm, will slow your metabolism and the calories will be stored as fat.

    Not true. The right nutrients at night, like quality proteins, can actually speed your metabolism and help speed recovery while you sleep. Calories at night are no worse for you than calories eaten during the day, you need to make good decisions on what you put into your body regardless of the position of the sun.

    Myth 3 – I worked out really hard so I can eat what I want.

    NO YOU CAN’T! If you really want to change your physique working out is not even half the equation. Think of it like this, you spend maybe an hour in the gym 5 days a week. That’s only 5 hours a week spent “getting your burn”. There are far more hours during the weeks spent eating that can absolutely sabotage any results you might attain. Don’t let your hard work go to waist. Complement your work with a sensible diet and cheat only on occasion.

    Myth 4 – If you stop lifting weights, your muscle turns to fat.

    IMPOSSIBLE! You muscles might atrophy and your metabolism might slow down, which could give you the APEARENCE of weight gain, but very simple one type of tissue cannot become another. Not possible.

    Myth 5 – Ladies – If I lift weights I will become too big muscle bound.

    WRONG! Listen very closely ladies, lifting weights makes you look AWESOME!  Women don’t have the same structure and hormones as men allowing them to put on huge amounts of mass. What weight training does mean for women is lean, round “curvy” muscles. Now who doesn’t want that? If you want shoulders that look good in a tank top and a butt that fills out your jeans…please, please, please lift weights!

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  52. Paige's Paleo PizzaTitan Athlete Paige Millspaugh shares with us a how she gets her pizza fix all while sticking to her diet.
    Finally a Pizza you can fill up on and leave the guilt behind!

    Essential Ingredients:paleo pizza crust

    1 cup almond flour

    1/2 cup chopped pecans

    3 egg whites

    1 cup organic, no sugar added, marinara sauce

    2 tbsp olive oil

    italian seasonings


    salt & pepper

    Our Veggies of Choice:

    1 white onion

    paleo pizza topping

    1 green bell pepper

    1 red bell peppe

    Our Meat of Choic

    ground turkey (actually used t

    urkey meatloaf leftovers)

    Preheat oven to 350 degrees.


    Mix the almond flour, pecans, and egg whites in a bowl until you have created a moist batter.  Spread batter onto a pizza pan.  (I would recommend spreading 1/4 of an inch thick or less for a thin, well cooked crust)  Evenly distribute marinara sauce over the crust.

    Dice meat and cook in skillet over stove top.  Add veggies, spices and olive oil and cook until soft.  Place veggies and meat on pizza and cook in oven for

    paleo pizzaapproximately 60 minutes or until crust appears to be thoroughly cooked and firm. 


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  53. Turkey and Squash SpaghettiHere's another great high protein meal from our very own Paige Millspaugh!Paige Kitchen Pic

    Spaghetti Squash is one of my very favorite veggie’s to cook with.  I serve it as a side tossed with olive oil or coconut oil, fresh rosemary, salt & pepper and garlic or serve it traditional “spaghetti” style with marinara sauce and ground turkey or pesto and shrimp.  The combinations are endless. Spaghetti Squash is a relative of the pumpkin and cucumber and is full of Vitamin C & A, folic acid, potassium and fiber.  It also only has 42 calories per cup, which means you can have second and thirds!

    So this was our dinner last night.  We prepared it traditional spaghetti style, topped with spicy marinara sauce and lean ground turkey, and served it with roasted broccoli.

    It’s hit about once a week in our house and is super easy to make.

    speggetti squash

    Here’s how:

    Heat oven to 400 degrees, fork squash, place in baking dish and bake for 50-60 minutes (I usually buy 2 smaller squash to cut down on baking time).  Meanwhile, brown your lean turkey or beef in a skillet.  I use about a tbsp. of olive oil and garlic and salt & pepper to season.  Once it’s browned, I add the marinara sauce.  I always look for one that has no added sugar.  Most store brands are high in sugar and sodium, so read your labels.  Here is what I used:

    Once squash has finished baking, remove from oven, allow to cool slightly and cut squash in half.  Scoop out center of seeds and pulp, and use fork to scrape out “Spaghetti noodle.”

    Then just toss your noodles into your sauce and protein, and you have dinner.  It keeps for great leftovers and maybe even tastes better the second and third night.  It’s also great paired with a large leafy salad tossed with oil and vinegar.  Hope you enjoy!


    Protein 29 Grams

    Carbs 10 Grams

    Fats 3 Grams


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  54. Fresh Fish Taco's

    Here's another protein packed meal idea from super mom and Titan Athlete Paige Millspaugh!
    Fish Tacos
    This recipe is seriously delicious and can be prepared in under 30 minutes.  It usually only makes enough for two, so you might want to double the recipe. Using Bibb lettuce for wraps is a great way to cut the night time carbs and keep the flavor. Add Fresh avacado for some healthy energizing fats! 
    4 fish filets (I use frozen wild caught tilapia)
    Mrs. Dash Spicy & Old Bay Seasoning
    1 lime
    2 Tbsp Olive Oil
    2 red bell pepper
    1 yellow onion
    2 garlic cloves
    fresh cilantro
    Fish tacos prep

    Bibb lettuce
    Season fish with Mrs. Dash, old bay and juice from lime, and set aside.
    Heat oil in pan over medium flame.  Add bell pepper and onions.  Saute for a few minutes and toss in garlic. Continue to saute for another minute or so.
    Move veggies to side of pan, and place fish in center.  Cook fish for 3 minutes on eachside. Place fish and veggies inside bibb lettuce cups, cover with avocado or guac, and cilantro.
    Protein 14 Grams
    Carbs 2 Grams
    Fats 5 Grams
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  55. Breakfast Of a Titan Champion - Paige MillspaughOur good friend and Titan Nutrition athlete Paige Millspaugh shared with us some of her favorite protein packed meals and recipes! Here is a little insight as to how this working mother of 2 maintains a killer physique and crushes workouts everyday in the gym! We’ll start with an easy one, Paige’s high protein, low carb and healthy fat breakfast!

    Paige Kitchen Pic

    Everyday Breakfast:2 eggs
    2 cups sauteed spinach, cherry tomatoes, avocado & leftover brocoli an
    d lettuce from dinner.
    Protein 12 Grams
    Carbs 1 Gram
    Fat 12 GramPaige Breakfasts
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  56. Eat Carbs and Don't Get Fat!There are two times in the day when you can indulge in those feared carbohydrates and not worry about them going straight to your waist line. The first one is early in the morning right when you wake up. After a night of fasting your body has burned off glycogen (carbohydrate) stores in the bloodstream and muscle cells. This is prime time to fuel those muscles and stop the catabolic state of sleep you’ve been in for the last several hours. The ideal amount of carbs ingested at breakfast will depend on your individual size and goals. Choose low glycemic carbs such as oats that will give you sustained energy along with some more simple carbs like blueberries to quickly shuttle nutrients to your muscle cells.

    Fruit Rice

    (tip: Adding a couple teaspoons of cinnamon to breakfast can help keep blood sugars and therefore insulin in check. Cinnamon is an insulin mimicker, acting as a nutrient catalyst and regulates blood sugar fluctuations.)

    The second time you can up your carbohydrate intake is immediately after a workout. During intense workouts your body uses stored glycogen as energy. To replenish this glycogen and speed recovery, consider adding some fast acting carbs from fruit, white rice or dextrose to your post workout protein meal.

    (tip: To keep blood sugars from crashing and feeling drained, consume another protein rich meal 60-90 minutes after training.) Again, the amount and exact type of carb you choose to ingest post workout will be determined by your size and personal goal.

    Carbs have a bad reputation for adding extra holes to your belt but if some simple rules are followed, a moderate amount of carbs at the right time can keep you feeling full, speed recovery and elevate your energy levels!

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  57. Barbell Blissbarbell

    If you have “advanced” your way past using a barbell for each muscle group you are working, it may be time to get reacquainted.  A barbell is more than just another tool in your muscle-building arsenal; it is the vehicle that gets you to the dance. Ever heard the saying “dance with the one that brought you”? Sticking with compound barbell movements as the foundation of your training program will not only ensure you keep the gains you already have achieved but give you the best chance to grow new muscle!

    Too often I hear self-proclaimed gurus talk about fancy movements and “tricks” they have come up with for better gains. Most of the time these “tricks” are really shortcuts, far inferior to loading up a bar and pushing some serious iron.  The truth is there is no shortcut to loading up a bar on your back and squatting you ass to the floor, or pulling heavy weight from the ground. The “trick” to success in the weight room is much like the trick to success in life. Do the difficult things now that will get you the results you want in the future. No other equipment elicits total body involvement, balance and hormone production like a barbell.

    There are no shortcuts to building quality mass, if you have forgotten which bar in the gym is your favorite maybe it’s time to take a few for a test drive.  Challenge yourself each day to perform at least one barbell exercise per muscle group.  Dumb bells, cables, and machines provide great auxiliary movements but the meat and potatoes of your program is a 45 pound iron bar!

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  58. The New AdrenalPrime - Dendrobium at it's Finest! 




    What is Dendrobium?

    Generally speaking, Dendrobium refers to a large genus of orchids. However, in the context of bodybuilding and supplements, it refers specifically to one particular species, Dendrobium nobile, or “the noble Dendrobium”. This species has been used in traditional Chinese medication for centuries but has recently made a strong impact on the bodybuilding supplement industry as a result of its reported benefits.

    Where Does Dendrobium Come From?

    Dendrobium is native to areas of Asia such as the Himalaya, Nepal, Thailand, Laos, and Vietnam. Being a beautiful ornamental species, they are among the most widely cultivated orchids.

    Benefits of Dendrobium

    Traditionally, Dendrobium (referred to as Shi Hu) has been used to treat countless ailments such as those related to the kidneys, lungs, and stomach. It has also been used in the treatment of mild fevers, impotence and even diabetes. Recently, animal studies have provided evidence that Dendrobium does indeed have antipyretic (anti fever) and analgesic (pain relieving) properties (Hossain, 2011). This wide range of activities is thanks to the large variety of different alkaloid compounds present in Dendrobium. Examples of such include dendrobine, denframine, dendroxine, and derivatives of phenylethylamine (or PEA), which has many benefits in its own right (including elevating mood).

    Benefits of Dendrobium for Sports

    Despite the well-known benefits of Dendrobium to traditional Chinese medicine practitioners, it remained virtually unknown to the supplement industry. On top of the many other benefits, Dendrobium extract also acts as a central nervous system stimulant (Chen & Chen, 1935). When combined with its analgesic properties, and the mood lifting effects of PEA, Dendrobium makes a very attractive ingredient for use in pre workout supplements to help you train harder, or in fat burners to ramp your metabolism and help you stay positive.



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  59. Build Muscle and Burn Fat with Less CardioFor a lean etched physic you DO NOT need to rely on long boring bouts of cardio or aerobic exercise. The key to getting the muscle development you want along with the definition is a high metabolism fueled with the right nutrients.

    Intense weight training, not cardio stimulates metabolism best. This is because weight training stimulates muscle tissue and creates greater stress on our central nervous system. Muscle is the most metabolically active tissue in the human body, it is your fat and calorie burning engine, even at rest. The more muscle you stimulate and build the large

    r your engine becomes thus burning more calories. More muscle = higher metabolism. To achieve a maximum amount of muscle train with weights 4-6 times a week, add cardio minimally on your off days, at the tail end of your workouts or better, in a separate workout.

    Aerobic work is fine and has a place in everyone’s routine. It strengthens the heart and lungs and is a great way to increase blood flow without causing muscle breakdown therefore speeding recovery between workouts. To further the fat loss make sure you are eating plenty of high quality protein in small frequent meals. Don’t try to force feed your muscles, eating in excess, even lean calories, can lead to calories being stored as body fat. Small frequent protein rich meals stimulate the metabolism and better feed your stress, growing muscle. Protein is a metabolically intensive macronutrient meaning it requires more calories to properly digest and absorb than carbohydrates or fats.

    Eat like an animal, train like an animal, look like a god!




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  60. You Are What You Don't EatAs a member of the Titan team I get to travel a great deal and meet all kinds of fans and sports enthusiasts. Some are devoted athletes to a sport others are just disciplined individuals who love living a healthy bodybuilding lifestyle. I don’t mean competitive, on

    stage bodybuilders necessarily, but anyone who endures the rigors of the gym in an effort to better themselves and their physique.

    When working events one of most asked questions we hear is “what is a good pre and post workout meal?” It’s a good question and I get it, we are a supplement company so the discussion of amino acids, types of carbs and grams of protein are going to be a part of the conversation. What strikes about some of the individuals that ask this question is how little thought goes into what meals they are getting, or aren’t getting the rest of the day! I’m convinced that if half the effort that was put into what was being consumed pre and post workout went into the other 5 meals of the day these folks would be seeing results beyond what they thought possible. You simply can’t supplement your way to the body you want. Every action, and inaction carries a consequence. Creatine, amino acids, protein powders are great, but they aren’t even half the equation, not even close. Supplements, as the name suggests are just that, they supplement the needs of an already good diet, whatever the goal may be. This is my beef, pardon the pun, with “weight gainers”. The best weight gainer can be found in the grocery store in the form of real food! It’s an easy way to slam down some extra calories but if your not eating a ton of food (it takes an excess of 3600 calories to gain 1 lb!) you’re not going to gain weight, no matter how much powder you scoop out.

    We are a supplement company; we love supplements of all kinds, pills, powders, bring em on, but don’t forget to plan each meal of the day for the goals you want tomorrow.

    For some great meal plans including supplements you can start by looking right here at the Titan articles.


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  61. Shredded Made Simple, Your ChoiceI recently returned from a trip to Disney World with my family.  It was such a great feeling to be able to keep up with my two kiddos; running, jumping, and walking for miles from dawn to dusk.  I couldn’t help but notice that the large majority was not so lucky.  More often than not, I saw obese parent and child sitting, resting, or eating.  It was not uncommon to see a parent that had rented a scooter for themselves and there overweight child caught a ride.  It saddened me to witness how much our society has changed over the last few decades.  We are overweight, unhealthy and unhappy...something has to give!

    Who are you and who do you want to be?  It’s a simple question, but one that many never take the time to think about or answer.  I am a wife, mother, crossfitter and coach.  I want to be healthy & strong, and an help inspire others to do the same.  Easy to say, tough to put into action.

    Where do we begin to take ACTION to become a better version of ourselves?  I believe proper nutrition is the most important place to start.  Using food as fuel can turn you into a lean, mean, energized machine.  We must begin from the inside out.

    I have been following the principles of the Paleo Diet for almost four years now.  In a nut shell, I eat all the leans meat, poultry, seafood & vegetables that I want, and I eat fruit and fats (in the form of nuts, oils and avocado) in moderation.  It’s pretty simple.  No counting calories or weighing food.  I eat when I am hungry (usually about every couple of hours) and stop when I am not.

    Here’s what I don’t eat:  grains; no bread, rice, quinoa, pasta, oats, nada; fatty or processed meat; sugar; dairy; processed or salty foods.  Basically, I stick to the outsides parameter of the grocery store and if it has a shelf life, I won’t eat it.

    I also have a few of my own rules that I follow:  drink lots and lots of water, get at least 8 hours of sleep per night, take a multivitamin & omega 3‘s, and try to eat 12 hours on and 12 hours off (a.k.a., intermitting fasting).

    It can sound overwhelming, but it’s one day at a time, one action at a time, one choice at a time.  It requires motivation, discipline, and dedication.  Adapting a Paleo lifestyle can help to stabilize blood sugars, burn off stored fat, reduce allergies, balance energy throughout the day, reduce inflammation, clear skin & strengthen teeth, improved sleep patterns and better fuel workouts.  Not to mention, you will feel and look AWESOME!

    Put yourself and your health first.  Take the action today, to become a better you tomorrow!


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  62. Bench Press-a-nomicsIt’s a lift that everyone does, and everyone is asking “how much you bench?” Let’s dive into the workings of the bench press and see if we can give a few insights to how you can supercharge this lift for maximum mass.

                The flat barbell bench press is the undisputed king of all pec building chest exercises. If you get on forums you will sometimes read from the “experts” that dumbbell movements build more mass or create more definition. I want to spend a bit of time dispelling this myth. While dumbbells have their place in your chest routine, barbells will undoubtedly create the most gains. If we can all agree that a muscle grows by placing a maximum amount of resistance upon it while stretching and squeezing through a full range of motion. This force and stretch creates microscopic tears in the muscle fibers which are then repaired via amino acids and metabolism to build stronger and bigger muscles better suited for more stress, ie. Hypertrophy.

                The pectorals (major and minor) originate from the inner part of the sternum and stretch to attach at the clavicle and humorous or upper arm. The primary function of the pecs in a bench press is moving the elbow forward in a pressing motion. Because the muscles attach laterally and not horizontally (like a calf or quad) it is impossible to stimulate growth on just the inner or outer portion of the muscle. Although you can stretch, remember what breaks down muscle tissue, either of these areas individually. You can however emphasize growth on the upper or lower portion of the chest by changing the angle of the pressing movement, incline or decline.

                A barbell not dumbbells allows you to have your hands wider apart at the bottom portion of the movement creating an angle at the shoulder and elbow that places the maximum amount of stretch on the pecs.

    Ever wonder why you can bench press far more that you can dumbbell press? 

    Here is an interesting experiment you can do at the gym with your friends. Have them lay on the floor with their upper arms flat against the floor. Placing a dowel in their hands, have them extend their arm using only their triceps. Because their hands are fixed to the bar the only way to extend the arms is to press the bar vertically toward the ceiling. Now remove the dowel and again ask them to extend their arms using only their triceps. This time without the dowel, their arms should extend straight out to be lying on the floor.

                With a barbell as a vise locking the arms together the triceps become a secondary driver upward in the bench press allowing you to move substantially more weight. During a dumbbell press your triceps play a balancing act with your biceps keeping you from dropping the weight in on your chest or pressing them out to the ground. This balancing act is noticeable with a beginner using dumbbells as they appear to shake while pressing, their biceps and triceps fire wildly while learning to control the weight.  

                The perfect bench press rep for mass consists of grasping the bar with a grip that will allow you to be bent slightly more than 90 degrees at the elbows when the bar is touching the chest. Grip the bar tight like it owes you money, compact your shoulder blades back, stretch your elbows wide and lower the bar to about the nipple line of your chest, without bouncing, aggressively drive the bar upwards and over your eyes, manually squeezing the pecs at the end of each rep. Remember to keep your feet bolted to the ground and drive through the hips without having your ass leave the bench. Make every rep count!

                While none of this is ground breaking new information sometimes a good refresher is all you need to get the most out of a standard movement. Now GROW!

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  63. Accept NO Weaknesses – Only ProgressThe concept of training your weaknesses can be applied to any type of fitness.  The story I am going to tell is about CrossFit.  My name is Jared Stevens my background is in Football, but my passion for exercise parallels it. During my playing career our coaches never had us do anything overhead, which I did not have a problem with due to it being awkward and uncomfortable.  Now, being the hypocrite that I am; I loved making fun of the local gym rats that had huge upper bodies and coffee straws for legs. I thought it was ridiculous to neglect the lower body the way they did not realizing just because there wasn’t a huge size difference in my lower and upper body I was doing the same thing by not going overhead with any lifts.  Once football ended I still had an itch for competing, which led me to CrossFit.  Due to my football background and passion for training I excelled in the strength aspect of CrossFit. I made it to regionals my first year and my lack of overhead training was exposed.  The first workout was “Diane” three sets consisting of 21-15-9 reps Deadlift and Hand Stand Pushups. (This was my Diane a few weeks before regionals May 1 2012.

    PS gets real good around 4:20 to 5+


    I placed 32nd in that event and could never recover from the point deficit I was in.  If I would have placed 18th or better on “Diane” I would have went on to compete at the CrossFit games for a $250,000 cash prize. (Scoring from games.crossfit.com)

    I still traveled to California to watch the CrossFit games just to fuel my rage for the upcoming year.  Immediately after regionals I refocused my training.  I made sure and trained my weaknesses every week multiple times a week. My persistence paid off; the same movement that kept me out of the CrossFit games is now becoming a strength for me. (This is my Diane November 11, 2012


    So, all of this being said, I am back to making fun of the local gym rat with coffee straw legs!

    Accept NO Weakness!


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  64. Training Lesson #1, Brought to you by McDonaldsFor a majority of my lunch breaks, I go to McDonalds.  Ironic, I know.  It is close to work and their tea (unsweetened of course) is only $1.00- that is all I order 99% of the time.  More importantly I get to work uninterrupted on whatever project is at the top of my "to do" list.  Occasionally, I must admit, I get caught up in people watching.  Happened just now.

    A family of 4 came in to eat lunch - mom, 3-4 year old boy, 2 year old girl, and Grandma.    They were celebrating something, or so I overheard.  Happy meals and toys, what else can a child ask for! (Any parent sees the humor in that statement, because the 'asking for' never stops. Ever.). Everyone is happy and smiling at everything laid out in front of them.  Five minutes later it imploded.

    The boy wanted the toy and the girl wanted to run around. Mom was getting irritated and Grandma was trying to be über nice and encouraging, like every grandma is.  Neither approach worked.  All of the hope and anticipation about the happy meals and the toys that was there just moments ago was gone.  The smile on moms face was replaced by a stressed, "just get out of here" look.  The boy was crying and the girl was in the middle of a "all-my-hopes-and-dreams-have-just-been-crushed" wail that was just slightly below the shattering glass threshold.  They left.  Upset, frustrated, and worse off than when they walked in to celebrate their 'something'.

    It was a great reminder of training and life.  How often do we approach a project or training program with all the hopes, dreams, and excited anticipation we can possibly have just to see that all taken away by a setback of some sort?  How do we respond when the chips are down?  I believe it was Muhammad Ali that was quoted " everyone has a strategy until they get hit".

    How do we respond when what we wanted to do, or what our goal was has been compromised?  Do we give in, fold under pressure and go back to what was comfortable (take on that "just get out of here" look) or do we re-adjust our plan and continue moving forward.  "Adapt and overcome".  If it can be a mantra for the Marines, I think it can be appropriate for everyone else.  In life, rarely does the brick wall we are banging our head against move.

    A sign of being "athletic" is being able to quickly pick up or learn a new skill. We should all strive to be "athletic" in our lives and in our training. When we are present with an obstacle or "wall", instead of complaining or banging our head against it wondering why things never change we should take on the approach of Chuck.  Chuck is a dump truck cartoon character that my 3 year old enjoys.  Chucks mantra is "over, around, or through.  Lets go me and you."

    Being too rigid in life or training rarely works out best. Even the giant skyscrapers aren't totally rigid - they are designed and built to sway during high winds or shifting ground.  We should all look to flow and sway our way towards our goals.  The importance isn't in how we get to our goal, but in the fact that we are getting closer to our goal - moving forward.

    We should all strive to adapt and overcome those setbacks in training, nutrition, work, or relationships. We should go over, around, or through whatever is thrown in front of us - instead of being too rigid to change our approach, or worse yet quitting.  Do that, and maybe we can all earn the toy that comes in the Happy Meal.

    Until next time,


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  65. Where Are You Going This Year? 


    Today, we use use the GPS in our phones to give us directions to places we've never been before. Or perhaps we google the directions. But, before either will give us directions to the place of our choice, we have to know where we're going.

    GPS or mapquest simply provide the directions to get us to a place we've already decided to go.

    Did you know that 87% of the population just drifts through each day without any direction? They have no goals. Another10% think about their goals but only 3% actually document their goals. In the first months of 2013, it's a good time to decide where we're going in this New Year. It's time to set GOALS!

    For goals to be effective, they must contain several elements: 

    1. They must be clear and concise

    2. They must be attainable

    3. They must have a time frame

    4. They must be measurable

    5. They must be in writing


    Too often we have "objectives", not goals. Objectives are vague desires with no operational plan for achieving them. Turning these vague plans into organized goals is a little like programming the address you wish to go to into your GPS: you begin to receive step-by-step instructions to get you there.

    Whatever your goals for 2013, they should be written down in a manner so that you can keep them constantly with you and top-of-mind. A 5X7 index card is a good way. Putting them on your screen saver is another good way. I once knew a gentleman who had his goals laminated and hung them in his shower so he could see them each morning.

    Having a desire to get in shape is not a goal. Setting a goal of working out at 208 days in 2013, or gaining 10 pounds of muscle IS. This desire now becomes a goal:clear, concise, measurable and within a time frame. How achievable it is depends on your current circumstances. And, it must be written down. 

    Now that you know where you want to go, you can develop daily activities that will lead to success. Your internal GPS can go to work and give you specific directions to arrive at your destination.

    You will be amazed at the power generated by written goals. They will help you to turn 2013 into your greatest year ever!

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  66. Vital Vitamin DIt’s now the middle of winter and that means shorter days and longer nights, less sunshine and more cloud cover. For most of us the cold weather means less time outside in the sun. I’m not advocating sun bathing is healthy but an adequate amount of sunlight allows the conversion of cholesterol in skin to vitamin D3. It is estimated that humans make 90 percent of our vitamin D from sun exposure, specifically, from ultraviolet B rays.

    Few foods contain adequate amounts of vitamin D and people are spending more and more time inside than any point in history.

    Why is vitamin D vital to your health?

    Vitamin D is actually a fat soluble vitamin also known as a steroid hormone. Hundreds of studies now link vitamin D deficiency with significantly higher rates of many forms of cancer‚ as well as heart disease‚ osteoporosis‚ multiple sclerosis and many other conditions and diseases. Low levels of vitamin D in men have been linked to low testosterone levels and elevated levels of estrogen.

    The “winter blues”, “cabin fever”, and even seasonal affective disorder or SAD have been linked to a lack of vitamin D.

    High or adequate levels of vitamin D are found in people who live near the equator and have more exposure to the sun. Not so coincidentally people who live near the equator have higher levels of testosterone and report less symptoms of seasonal depression then individuals far north or south of the equator.

    It is estimated that nearly 1 billion people have insufficient levels of Vitamin D. When sun exposure isn’t enough oral supplementation should be a necessity! Simply adding a daily dose of Vitamin D3 to your supplement routine can boost levels significantly. It is recommended that adults should take a minimum of 600 IU’s of D3 per day. At Titan we believe vitamin D is so important to testosterone production we have added 1000 iu to our new Test Launch formula.


    If you want to raise your testosterone levels, start by ensuring you are getting an adequate source of vitamin D.


    "Hormone and Metabolic Research"; Effect of Vitamin D Supplementation on Testosterone Levels in Men; S. Pilz et al.; March 2011
    Holick MF. High prevalence of vitamin D inadequacy and implications for health. Mayo Clin Proc. 2006 Mar;81(3):353-73.
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  67. Hep Yourself - NO EXC-- USES How often have you heard the line "the dog ate my homework"?  The picture you likely have in your head right now is of a school aged child giving their teacher an excuse as to why they aren't turning in an assignment.  Am I right? Now, I own a dog.  A very large dog.  He has eaten my shoes, many remote controls, a bag of Hershey's kisses (aluminum foil and all), 3 dozen bones from what was left of some buffalo wings I ate, a Palm Pilot, a sock, and who knows what else.  Never has he eaten a piece of paper.  It's funny how that excuse has endured.

    Fast forward to being a grown-up with a job, a spouse, kids, pets, and ugh.......responsibilities.  Time is short, and as valuable as printer ink - which ounce for ounce makes gas look cheap!  Trying to squeeze in time to workout is tough. There never seems to be enough hours in the day - so what excuse to we give? "I DON'T HAVE TIME". This is the adult equivalent  of the child's the-dog-ate-my-homework excuse.  An excuse.

    Let's stray away from this for a little while.  Think of the last time you flew somewhere.  You are sitting on the plane, seatbelt buckled just hoping the process goes well and you make it to your destination on time with no delays.  The flight attendants go thru their little routine about the seatbelt, the floatation device, the oxygen masks, and the exits as you begin to nod off.  We have all heard it - "in the event the oxygen masks deploy, put it over your head and pull on the straps.  Then assist anyone else that needs help with theirs."  Hmmmm, lots of wisdom in that.  To help others, we have to take care of ourselves first.  You can't help your child put their oxygen mask on if you are blue and beginning to see a tunnel.

    Now, working out is nowhere near as serious as a life threatening situation where lives depend on quick decisions.  But, they do have the impact of affecting others.  How often if a workout is missed is our day more stressful, longer, and generally not as good as a day when we workout?  Time has to be taken -emphasis on taken- to take care of ourselves.  Working out resolves stress, and in general improves the quality of life - even if we just feel better because of it.

    But, "I don't have time for a 2 hour workout."  Who does?  That's called professional sports.  In general, workouts should be kept under 45 minutes.  There are exceptions to this.  But, if time is a concern, you are not one of the exceptions.  Here is a 3 step process to nailing a 45 minute workout:

    Go to the gym (the most important step)
    Warm up for 5-10 minutes, then get strong
    Leave the gym
    Repeat 3-5 times per week.  Don't make excuses.  Carve out the time.  Cut the 15 minute elliptical/treadmill/bike routine.  Cut the 30 minutes of stretching.  Find someone that knows about metabolic circuits, whole body lifts, and movement.  Get in, get out, and be a better person for those that have to be around you.  Don't waste time.  Starting a process means you are going to finish a process, so don't tackle your new workout program twice and then call it quits.  Grab Father Time by the throat, take 45 minutes from him, and get to the gym - once you take it, he won't want it back. I promise.

    Unfortunately, getting Father Time to give you that 45 minutes isn't enough.  It has to be repeated consistently.  Consistently getting in your workout is the key to your fitness goals.  "I want to get tot the gym more" is a horribly weak goal.  I hit the gym twice last year, and have been in three times this year.  Check that goal off my list!  Never mind that the other 360 days I'm naked in a bean-bag chair eating Cheetos - Ron White reference.  That isn't a goal, it is a wish.  Replace it with this one "I will get 156 workouts in this year". Much stronger, and if your goals are stronger, you will be stronger.  That is 3 times a week all year. Two hours and fifteen minutes a week.  Is that too much to ask for you to give yourself?  Here is my guarantee- if you do 156 workouts this year and fail to hit your fitness goals let me know.  I will then give you my address and you can come kick me in the testicles.  Now, keep in mind my goal is 240 training sessions and I will kick back, but I hope you get my point about the value of consistency.

    The dog didn't eat your homework as a child and you do have time for you now. No more excuses!  Excuses are like.......opinions (you thought I was going  to say something else didn't you?) everyone has one,  and they are usually wrong.  So, act like an adult, don't blame the dog, take care of yourself, and get to they gym!

    -Brandon Hetzler
    Team Titan

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  68. Moderation...SucksAs we welcome in another new year, one thing is guaranteed: everyone and their business partner will be trying to increase their piece of the pie and take hold of the unending flow of money many people are throwing at their New Years resolution of "losing weight". Of the top five New Years resolutions, "lose weight" and "go to the gym more" perennially own the top of the list.  Just listen to the radio while driving to work, or watch the local news at 10pm and you are guaranteed to endure a bit on slimming down and/or working out.  My all-time favorite is moderation.  Eat in "moderation".  Drink in "moderation".  Everything in "moderation".

    In theory moderation is awesome, in practice it is an epic fail - just look at the rising obesity rates, and the fact that everyone is always trying to lose weight.  I love Dan John' s advice on losing weight - "Don't gain it to begin with!".  If the generic preaching of "moderation" worked.......

    Lets look at moderation.  Moderation is the process of eliminating or lessening extremes.  I guess eliminating got, well, eliminated.  In Ancient Greece, the temple of Apollo bore the inscription meden Agan ("nothing in excess").  It seems moderation worked well for thee ancient Greeks - what would you rather have, the body of a Greek god or the body or a modern American?  Where did things go so wrong with moderation?  Well, in ancient times everyone spent their days surviving - hunting, finding food, fighting wars, building civilization.  Who had time to go to the gym?  Food was scarce.  Alcohol was scarce.  Work was abundant.  Fast forward a thousand years - food is abundant, alcohol is abundant and work is scarce.  We live in a world of excess.  Our moderation is still more than our ancient relatives had on a great day.

    In today's world of abundance, moderation will fail every time.  Changing from the body of a modern American to a Greek god is not easy.  It cannot be accomplished by moderation - no matter how far from the store you park or how many flights of steps you walk up each day, no one will ever out walk a donut.  The only path is one of hard work, and hard choices.  Which do you want more- a Twinkie or an ab?  Everyday you have to apply the mindset of "getting jacked daily".  Maybe getting jacked isn't your thing.  Well then - get strong daily, get better daily, get smarter daily, get whatever your "jacked" is.

    Every time you go to the gym getting stronger has to be your top priority, everything else is a distraction until you are strong.  Once you are strong, then you can do whatever you want - improve your fitness, get "jacked", get powerful, become whatever you want.  Outside of the gym your number one goal has to be making good nutritional decisions - eliminate anything that isn't moving you towards your goal.  Make the hard decisions, you have to.  You owe it to yourself.

    There is a commercial staring Jimmy Fallon where he asks people if they want less money.  No one answers yes, everyone wants more of whatever he offers.  Why is moderation a horrible financial approach, but a great nutritional approach?  Do you want to be moderately successful in your career?  Or your marriage?  Why then, do we settle for it in our health?

    -Brandon Hetzler


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  69. Shout out your GoalsIf you strive to make a life changing goals, having a support system is one of the most important elements to success.  Someone that motivates you, helps keep you accountable, and supports you through your successes and failures.  I cannot stress enough how important this has been in my life, especially when it comes to my nutrition and CrossFit goals.

    On the flip side, you will have people who try and weigh you down.  People who don’t really want you to change or to start spending more time at the gym.  They will think your new lifestyle and way of eating is weird and/or unhealthy, and will often times tempt you with unfavorable options. After all, MISERY DOES LOVE COMPANY!

    So before you jump into a nutrition challenge or commit to a goal, make sure your friends and family are on board.  Or better yet, find a friend to do it with you!  I promise it will not only make the transition easier, it will also make it a lot more FUN!


    Good Luck



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  70. Motivation - A trainers prospectiveMotivation, a noun, is defined in the Oxford English Dictionary as "a reason or reasons for acting or behaving in a particular way" and "a desire or willingness to do something; enthusiasm."[1] It can be considered a driving force; a psychological drive that compels or reinforces an action toward a desired goal.

    In my experience I know no better way for getting results than motivation. I've worked with so many people who want or crave success in the gym and from their diet but lack the true motivation it takes to create the willingness to get what they desire. People I meet with on a daily basis tell me, "I want to loose weight or I want more muscle," but really they have no clue what it takes to accomplish those tasks.

    Many people lack the discipline it takes to eat healthy and workout on a daily basis. Most people prefer to workout to eat rather than eat to workout. So the true question is what are you willing to sacrifice in order to get what you want? What is going to be different about THIS time Vs. all the other times you have tried to get in shape?

    Believe me the answer to that question has to be more than just "I want my clothes to fit better" or "I want to be healthy". I'm talking about the deep rooted true reason you want to change. That is the real motivation. In the last 13 years I've worked with clients, gym members, friends, and family I have heard many many reasons. Deep stuff like I just got divorced and I want to feel confident naked or my kid asked me why I'm so fat. Even deeper I have had countless people ball their eyes out in front of me because they cant believe they allowed themselves to get in the terrible condition they are in. The real truth is that people generally want to feel better about themselves and get their confidence back.

    So I say stop putting up with feeling uncomfortable and unhappy about yourself and use your true motivator to get up and do something about it. Keep thinking about that motivator daily and during your workouts or while your eating that plain chicken breast over and over again. Find an old picture of yourself from when you were in great shape or find a picture of the six pack of abs that you want and look at it daily. Weather it’s a picture or that empty space on your trophy case that should of had your last competitions trophy on it, you have to remind yourself everyday why you are doing this.

    Be proud of yourself and love what you see in the mirror everyday.

    -Bryant Fought
    Dallas, TX 

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  71. Jesse ZeuginIMG_1188

    Height: 5’8

    Off Season Weight: 175-180

    Contest Weight: 155

    Training Facility: Springfield Fight Club

    Current City: Ozark, MO

    Hometown:Washington, MO

    Born June 25, 1982 Jesse is a professional Mixed Martial Arts figher and the current the XCF 155lb champion. He is now working on fighting his way up the Midwest lightweight rankings.  He competes and trains year round at Springfield Fight Club to improve his game.

    Jesse attended Central Missouri State University where he competed as a wrestler earning honors and finishing his career at CMSU as an assistant coach. In 2008 he moved to Springfield and began his MMA training.

    Jesse is also a full time high school wrestling coach, passionate about developing young athletes and promoting a driven lifestyle.

    What’s your favorite body part to train or favorite type of training?

    Legs.  I love doing squats and power cleans.  It wasn’t always like that though.  When you realize how important it is to have a powerful and explosive lower body you start to understand the importance.

    What’s your favorite cheat food?

    Little Debbie snack cakes

    What’s your favorite diet food?

    Grilled Chicken & Salad

    What’s in your gym bag?

    It would be easier to say “whats not in my gym bag” haha Jump rope, hand wraps, boxing gloves, mma gloves, shin guards, shaker bottle, kre-ex, adrenal prime, lipo shred, amino-rev and my mouth piece

    Who is your favorite training partner?

    Josh Downing

    Who was your childhood hero?

    Ozzie Smith

    What do you like to do outside the gym?

    Relax or be golfing

    What do you listen to when training?

    Normally hip hop or Rap.  I am a country music fan but that just doesn’t get my blood flowing the way hip hop and rap does.

    One wierd fact about you…

    I am a dog kind of guy. I love dogs. BUT, I own a cat and I think he is the coolest thing ever.

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  72. Michael "The Menace" JohnsonMichael “The Menace” Johnson

    Michael profile picHeight: 5’10”

    Contest Weight: 155

    Off Season Weight: 170

    Hometown: St. Louis, MO

    Current Residence: Boca Raton, FL

    Gym: Jaco Hybrid Training Center

    Michael “The Menace” Johnson is a Lightweight Division, Mixed Martial Artist and top UFC contender. He resides and trains in Boca Raton Florida with the renowned Blackzilian fight team. Michael came swinging into the UFC with after a stellar performance on season 12 of the ultimate fighter landed him in the finals.

    Since landing in the UFC Michael has made a name for himself by showcasing his tenacity and speed. This talent combined with his relentless pursuit of a championship has found Mike consistently inside the top ten and often in title talks.

    The “Menace” as he is known inside the cage comes from a humble childhood. Raised in St. Louis MO, Michael is the youngest of three children. Tragically he lost his father to a heart attack at the age of 10 and was raised by his mother Therese. She remains his hero to this day.

    Michael was a three-sport standout in his Marquette high school, participating in football, wrestling, and track. He earned a football scholarship and later a wrestling scholarship through his college career. It was while studying public relations at Missouri State University in Springfield that he parlayed his talent into mix martial arts. Michaels first taste of MMA began at Springfield Fight Club, a Gracie Barra affiliate gym. There he found a new passion that would in four short years fighting on the world’s largest stage.

    Michaels focus and dedication to his craft is evident by his growth between fights. His ability to learn and develop new skills is showcased every time he steps into the octagon. We are proud to have “The Menace” as a member of Team Titan and look forward to seeing his run for the UFC title.

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  73. Muscle Building Superfoods, Part 3 - PomegranetePomegranates are touted for their abundance of vitamin C, antioxidants, polyphenols and flavonoids, seem to protect against heart disease and cancer. Some studies show, consuming pomegranate extract can be more beneficial for you than green tea, red wine, or cranberry juice.

    Pomegranates and pomegranate juice has been shown to have positive effects on N.O. or Nitric Oxide when taken before workouts. Increased nitric oxide levels improve blood flow and oxygen delivery to muscles while working out. High levels of nitric oxide promote protein synthesis, the construction of new muscle tissue.

    Consider adding pomegranate to your pre workout routine. The added vitamin C and antioxidant effects help to protect the body against oxidative stress of exercise. A natural boost to nitric oxide levels will keep your endurance levels and pump long into your workouts!

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  74. Muscle Building Superfoods Part 2 - BlueberriesMost of us recognize blueberries for their antioxidant health properties but they have more to offer than just a free radical fighting fruit. Blueberries are also in the family of foods that inhibit aromatase activity.  Decreasing estrogen conversion and promoting testosterone production.

    The bio-active nutrients in blueberries can increase insulin sensitivity. Insulin is sometimes referred to as the most anabolic hormone. Insulin can signal the body to build muscle and burn fat or to store fat. It’s up to us to control what we eat and when to tell insulin what to do. Eating blueberries is a great way to help control our bodies’ insulin response.

    The polyphenols pigments that make a blueberry look blue interact with the body's own antioxidant production and help to reduce exercise induced inflammation, leading to improved rate of recovery.

    Try adding blueberries to your preworkout meal, about ¾ cup. They contain a good source of carbohydrates from fructose that will give lasting energy as you workout.  



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  75. Muscle Building Super Foods, Part 1-MushroomsMost people don’t associate mushrooms with super foods but besides being a tasty side to your steak, mushrooms pack some great nutrients! Mushrooms have been consumed for thousands of years and revered for their medicinal and nutrient properties. They are high in potassium, can help lower blood pressure, and help fight off viruses!

    What we want to focus on for the muscle minded is the anti aromatase effects of the spore bearing fruit, or fungus if you want it straight. Aromatase is a feared word in the muscle building community. It is an enzyme produced by the body responsible for the synthesis of estrogen, oh no! Mushrooms estrogen suppression properties have made it a popular anti breast cancer food.  Bodybuilders should consider stocking up on mushrooms as well, the higher your testosterone to estrogen ratio, the more likely you are to build muscle and recover faster!

    You can find mushroom extract supplements but even common table mushrooms contain these properties. Mushrooms are an inexpensive item that can easily be added to your salad, sides with steak, or mix them in an omelet!

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  76. Do you feel lucky?A paraphrase from the famous Clint Eastwood line…

    Interestingly how you answer this question is probably the biggest determining factor in whether or not you are truly a “lucky” person.

    People who feel they are lucky are more open minded to positive outcomes, less consumed with negativity. When a person is relentlessly optimistic they are open minded to the possibility that good things will happen to them.  Think of the lucky people you know. Any of them hit the lotto? No? They aren’t lucky because of some once in a lifetime great event, they go out and create their own luck everyday.

    Conversely a person that would answer “no” to the question may be too pessimistic to find what we call luck on a daily basis. This person has their head in the sand while others look for opportunity. Never shrug your shoulder and think “man that guy is just lucky.” Instead take a good hard look at what that guy or gal does that makes you think they are lucky.  Good or bad your outlook on life is a self fulfilling prophecy.

    The lucky person phenomenon is more a matter of attitude than instance. Feeling “lucky” is not about what happens to you but how you react to it.

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  77. MomentumNo matter how good your training is going now, no matter how much lean muscle you’ve worked your ass off to put on, it can all be gone in an instant if you decide to coast on your goals. Building momentum into your daily, weekly and monthly workout routine is what drives you forward keeping you hungry for the end result, a better, bigger and leaner you.
    So, how do you keep from losing your momentum?
    Keep small achievable goals in mind. Like a stair step of success to your ideal physique. If you have been training for a majority of you life you know that your connection your workouts is like any other relationship in your life, filled with peaks and valleys. Like any relationship worth keeping it’s important to remind yourself of what you hope to gain from staying the course, fulfillment, health and of course aesthetic appearance. It is not always easy to stay hungry in the gym when you are stressed but it’s always easier to continue training through the valleys than stop and start all over again.
    Iron sharpens iron. It sounds cliché but it’s true. Working through the difficult times of your training not only builds a strong body but also a strong character.  
    Challenge yourself to do something difficult every day, keep your senses sharp and develop discipline. It’s supposed to be difficult, what are you willing to do that most others can’t or simply won’t?


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  78. Power of Positive It's important to keep thoughts positive and to push negative thoughts and disbelief out of your mind whenever they occur, replacing them instead with positive, reinforcing thoughts. Don’t dwell on problems, find solutions!

    Sometimes avoiding the negatives is the hardest thing to do when leading a positive life. This includes avoiding negative people. Just as you choose to find your positive, others constantly find negativity to discuss and rehash with anyone who will listen. This negativity is infectious, a cancer to your goals. If you cannot influence a person with positive emotions it’s sometimes best to keep your distance and hope they come around.

    Surround yourself with like minded individuals, people who are driven and full of positive emotion. This too is an infectious energy but instead of stomping goals it builds momentum and steamrolls over problems with solutions! It’s easy to be positive when life is good. This is the time to practice. Smile even when its hard, be friendly and encouraging to those around you, wake-up and tell yourself your going to attack the day, exercise even when you don’t feel like it, you’ll be glad you did! Practice these positive thoughts and when tested either with competition, struggles at work or interpersonal conflicts, you are ready to confront the challenge. Solutions will present themselves easier and problems become smaller. Become the person your peers look to for results.

    Don’t wait for opportunity to knock at your door. Find opportunity and kick the door in!

    Have a great weekend!

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  79. Big WheelsWhat’s cooler than big wheels on your car? Big wheels on your body!

    Lot’s of people have a gym membership. Some of those people use it on a regular basis. A few of those people train hard, yet even fewer train LEGS hard!

    Intense leg training is not for the week minded. It’s gut check time every week for those willing to push themselves beyond the comfort zone where most people train.  You always see guys watching the squat rack when someone is putting up big weights (and putting their ass to the floor) yet few of those watching have the will power to get under a bar themselves. Could this be the reason having a big set of wheels is so respected?

    Training legs is essential to building a solid physique. You wouldn’t build your dream home without a solid foundation under it would you?  Leg training balances your body, makes all your lifts stronger and fills out your jeans in all the right places; ladies are you listening?

    Here are some Titan tips and a simple workout for adding some quality size to your lower half:

    1. Try training legs on a Monday. Mondays tend to suck anyway so why not wake up and attack the week with a Leg blasting workout. Get in and get something accomplished on a Monday so you don’t have it hanging over your head all week.

    2. Leg day requires more energy than other workouts, it’s a good idea to add some extra carbs to your pre-workout meal on this day. A solid pre-workout like KRE-EX helps get you moving as well.

    3. Keep the workout short and intense, about 40-60 minutes using as much weight as possible for the desired repetitions. Try and increase this weight each week as you grow from each workout. Don’t get comfortable!

    4. Use good form especially on your squats. Nothing can derail leg progress like a back injury. Proper technique can almost eliminate your chance of injury. If you don’t know, ask.

    5. YOU ARE GOING TO BE SORE. That part of it, a reminder of how hard you worked and the progress you are making. Minimize this by eating a proper diet and following a good supplement routine. See nutrition articles for more tips.

    6. Get some rest. Completely rest you legs on non leg training and off days. Sleep, I cannot emphasize enough how important sleep is to training. Aim to get 8-9 hours of sleep each night.    

    Here is a simple workout to get you started. Sets do not include warm-ups. Remember to take each working set to failure or near failure. If you are a true beginner take off one of the sets and focus on proper form rather than maximum weight.


    Leg Extension – 3 x 12 – 15

    Squats – 3 x 8 – 10

    Leg Press – 4 x 10 – 15

    Barbell Walking Lunges – 3 x 20

    Machine Leg Curls – 4 x 12 – 15


    Workout Explained:

    Leg extension: These are a great way to warm up the quads and knees before squatting. If you are fatigued before squats don’t worry, remember you are there to build you legs, not set the gym squat record.

    Squats: Past, present and future KING of all leg exercises. Vary you leg routine with different exercises and angels but don’t skip the squat. A must do!

    Leg Press: Now that you legs are feeling more like noodles, hit those quads hard. This is a great and safe way to put some pounds on the front of you legs. Do these without fully locking your knees to rest.

    Lunges: The great butt builder! Moving to the back of you legs these will hit your glutes and hams. They are demanding and take some balance. Take it easy on the weight if you are new to these and be ready to have a hard time sitting down for a day or two!

    Leg Curls: Now that your legs are nearly annihilated its time to finish off those hamstrings with some isolation. Vary your toe position on each set to hit the inner and outer muscles of your hamstrings.

    That’s it, simple but effective. Start training legs on a regular basis and you might begin to love it! No one likes the feeling of heavy ass weights on their back with their butt below their knees. However you will find that few things are more satisfying than leaving the gym with another week’s leg routine behind you.

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  80. New Study Shows that Omega-3 Supplements Can Boost Memory in Young AdultsIn the first study of its kind, researchers at theUniversity of Pittsburghhave determined that healthy young adults ages 18-25 can improve their working memory even further by increasing their Omega-3 fatty acid intake with fish oil supplements. Their findings have been published in the online journal, PLOS One.

    Lipo N-3 contains 600mg of Omega 3's per pill

    Led by Rajesh Narendarn, project principal investigator and associate professor of radiology, the research team recruited healthy young men and women from a range of ethnicities to boost their Omega-3 intake with supplements for six months. They were monitored monthly through phone calls and outpatient procedures.

    Before they began taking the supplements, all participants underwent positron emission tomography (PET) imaging, and their blood samples were analyzed. They were then asked to perform a working memory test in which they were shown a series of letters and numbers. The young adults had to keep track of what appeared one, two, and three times prior, known as a simple “n-back test.”

    After six months of taking an Omega-3 supplement, participants completed the same series of outpatient procedures, including the blood test and n-back test. The results showed a significant increase in working memory.

    “Before seeing this data, I would have said it was impossible to move young healthy individuals above their cognitive best,” said Bita Moghaddam, project investigator and professor of neuroscience. “We found that members of this population can enhance their working memory performance even further, despite their already being at the top of their cognitive game.”

    Despite these encouraging results, no one still knows exactly why Omega-3 supplementation would have this effect on healthy, young adults, and this study wasn’t able to isolate a probable cause.

    “It is really interesting that diets enriched with Omega-3 fatty acid can enhance cognition in highly functional young individuals,” said Narendarn. “Nevertheless, it was a bit disappointing that our imaging studies were unable to clarify the mechanisms by which it enhances working memory.”
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  81. Fight cold and flu season before it starts!

    The leaves are changing and the weather is getting colder. This is a favorite time of year for a lot of people, it’s also a favorite time of year for colds and flu’s to strike. Getting the flu can stop your gym progress in its tracks and even fighting a cold can make it difficult to perform your best. The best defense is a good offence right? Here are a few strategies to help you build up your immune system and keep it strong so you can stay on track with more important muscle building goals.
    Hygiene at the gym
    You wouldn’t think this needs to be said but one visit to my gym and you would see that it does. Now I’m not just talking about washing your hands after a rest room break but also going the extra mile and doing things like wiping down the benches when you’re done with them (or before if your workout follows Mr. full sweats, no towel). Most gyms have the alcohol hand gel stations. Lather up with hand sanitizer before you get in your car and go home with everyone else’s germs.  
    Without a doubt lack of sleep is the number one reason many of us have weakened immune systems, so if you aren’t already hitting approximately 8 hours a night then you know the first step to take.
    If you’re having trouble falling asleep, leave 30 minutes before bed and shut off the TV. Reading before bed is much less stimulating to the brain and a good way to calm down and begin to feel sleepy. Who knows you might even learn something!
    If you still can’t fall asleep then you may want to try a natural sleep aid like Titan’s RestStor which doesn’t have major side effects like prescription sleeping pills but does have several other benefits.
    Do Your Cardio Outside
    Stop breathing everyone else’s air at the gym and get outside for some fresh air. Trees release airborne elements which not only protect their own foliage from microbes but also help to stimulate our immune system. If it’s not possible during the week take some time on the weekend to enjoy an hike or mountain biking.
    Take your vitamins
    Taking a good multi vitamin is a great insurance policy to make sure your covered each day. when it comes to vitamins and immunity there isn’t much that can be said about the validity of Vitamin C. Natural occurring vitamin C from fruits and veggies is by far the best but it can never hurt to take a vitamin C supplement on a daily basis as this anti-oxidant is a great immune system booster which also fights cellular damage from chemicals in our foods and environment.
    Stay Hydrated
    When it’s cool out we often don’t drink as much water as in the summer months. Staying ultra hydrated is a good way to flush out toxins that build up in our system.
    Some of this may be old news but it’s a good reminder of some simple steps that can be taken to make sure you’re performing at your best. Nothing is more frustrating than to be making big gains in the gym and then come down with an illness.
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  82. When "Bulking" Goes BadWhen "Bulking" goes bad-

    I bet there aren't many guys out there who wouldn't like to put on 10-20 lbs of lean muscle mass. The traditional way of adding quality mass is going through a bulking phase or off season for bodybuilders. Some extra calories here, extra carbohydrates there and lots of hard work should do the trick. It doesn't have to be rocket science but lots of guys make mistakes of what bulking should actually entail, or even fail to consider if they should be bulking at all.

    What your friends might be too nice to tell you is that you may have no business "bulking" at all! To gain good muscle men need at most 15% body fat and no more. If you are above this line I would strongly consider your goals before slamming down the extra calories. No sense in gaining weight if all you'll have to show for it is a soft physique and more fat than you started with.

    If you truly are ready to start a bulking cycle its important to carefully monitor your progress. Not just on the scale either. Have someone at your gym measure your body fat weekly or biweekly to make sure your putting on quality gains. An inexpensive set of body fat calipers can be a good investment to keep at home.

    Remember not all calories are equal. This time of year is especially tough to stay away from excess calories, cold weather and lots of football on the weekends! If you enjoy a beer with your barbeque those liquid calories add up fast! Alcohol has 7 calories per gram, none of which contribute to muscle gain. So before you throw a few back watching the game consider where you’re putting those calories.

    Stay on track and next spring you'll have some extra mass to show off instead of a winter belly!

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  83. The Menace Fight Workout

    We caught up with The Menace fresh of his latest KO win in at UFC on Fox 5.  Back in Florida you might think he is kicking back for some well deserved R&R. You would be wrong!
    Michael is right back in the gym training for what he hopes is one more fight in 2012. He told us he is putting in some overtime with his strength and conditioning program trying to put on some rebound muscle after the weight cut and come back bigger and stronger. Just what we wanted to hear! We ask Michael to send us a sneak peak at what a week in the weight room looks like for the hottest up and comer in the UFC’s light weight division.
    Take a look…Power, strength, intensity? Check!
    *The sets do not include my warm-up sets.
    *All exercises are performed with a maximum effort put on the speed of the movement.
    *Circuits are done in rounds, only resting 60 seconds between rounds.   
    Day 1
    (a)Power Clean – 4, 4, 4, 3
    (a)Broad Jumps- 6, 6, 6, 6
    Circuit  4 x’s
    Pull-ups - 10 – 12
    DB High Pulls -8 each
    1 leg Squat/press – 8 each
    MB Step-up/Knee – 8 each
    (b)Back Squat - 6, 6, 6
    (b)Weighted Wall walks – 10, 10, 10
    Day 2
    (a)Bench Press – 6, 6, 6, 4
    (a)Plyo Push-ups – 10, 10, 10, 10
    Circuit 4 x’s
    DB Alt. Snatch – 16 each
    DB Squat Jump – 6
    Plate Chops – 10 each
    Cable Towel Row – 15
    Hanging Leg Raise – 15
    Day 3
    (a)Power Snatch – 4, 4, 4, 4
    (a)High Box Jump - 6, 6, 6, 6
    Circuit 4 x’s
    KB Swing – 15
    Rope Wave/Split Jump – 10x10
    DB Push-ups/Rows – 10 each
    Barbell Sit-up Press – 12
    Dead Lifts – 6, 5, 5, 4
    Day 4
    DB Overhead Press – 10, 10, 8, 8
    Circuit 4 x’s
    MB Transition Push-ups – 12
    MB Burpee/Chest Pass – 12
    Curl-Ups – 12
    Dips – 20
    KB ½ Turkish Get-ups – 8 each
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  84. Time To GET FAT – Titan StyleIf you’re not already enjoying the benefits of Omega 3 fatty acids you’re missing out! Omega 3’s, particularly the active components EPA and DHA, can literally alter the composition of fats that make up the protective layer of your cells. Where you are getting your fats from effects how well you can utilize the stored fat in your cells for energy. The more fish oil you consume the more fat your body is able to utilize or “burn” as fuel.

    One of the biggest benefits of EPA and DHA for lifters is the anti-inflammatory anti-oxidative effect it has on tissue. Intense exercise increases inflammation and oxidation. By consuming more fish oil you can reduce this response and speed your recovery. We know building muscle is all about how well you can recover. If you’re looking to stay lean and build muscle supplementation with EPA and DHA has been shown to enhance protein synthesis and reduce protein degradation, making it an ideal supplement to gaining new lean muscle and less muscle breakdown even while watching your carb intake.

    EPA and DHA have been shown to increase the function of nutrient absorption into the muscle cells by increasing insulin sensitivity allowing more fatty acids and glucose to be stuffed into the muscle cells. Consuming Omega 3’s with meals can increase the anabolic response from your foods. Storing more nutrients in the muscle cells provides you with more fuel during your workouts.

     In addition, many nutrients in our daily vitamins and supplements are fat soluble and have an increased effectiveness when taken with a source of healthy fat. It is recommended that you consume between 2-4 grams of EPA and DHA combined every day. Not all supplements are created equal. Titan’s Lipo-N-3 contains 200 – 400 grams of EPA and DHA respectively for a total of 600 mg of omega 3 per capsule!

    Now tell your girlfriend to GET FAT!

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  85. Pre Workout Vitamin CPre-workout Vitamin C

    Vitamin C may be the most popular vitamin of all time! It certainly deserves to be, after all it is a powerful antioxidant, helps relieve joint pain and stiffness, boosts immune system and even protects against skin wrinkling! To name a few...

    More recent studies on Vitamin C have shown it's ability to lower the stress hormone cortisol. Cortisol signals the body to store fat and can blunt your best efforts to build muscle. Not stressed you say? When you workout, stress is exactly what you are putting on your body. More weights, more intensity can mean more stress more cortisol. For all your efforts you put it you can also simultaneously be stifling potential gains!

    Vitamin C may be just the supplement that will allow you to have your workouts and grow more too! If we can all agree that workout is good and stress is bad, let's take the next step and look at how we can reduce the stress or cortisol production it causes. Studies suggest supplementing with Vitamin C (500mg) three times daily with meals. For your low stress workout make sure one of these servings is consumed with your pre-workout meal. This is a simple, effective and inexpensive way to get more out of your workouts, and we're all for it!

    One last bit of information...Titan's new Adrenal Prime formula contains 200mg (222% RDA) of pre-workout Vitamin C!

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  86. Some Friday Motivation For You...Everyone knows that lucky person who just seems to catch all the breaks. Knows what to do in every situation and is always in the right place at the right time. I have no real scientific evidence to back this up but I am convinced that 90% of what we perceive as a “lucky person” is really just positive attitude radiating and influencing everything they do. Find what motivates you and pursue it with relentless enthusiasm. Sitting it out and complaining that someone else just lucky is cancer to your goals. Stomp out negative talk and thoughts. Each moment is precious; it’s only here for a day.

    Go get yours!


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  87. Too Much Cardio?If you are like most of us on this page your goal is to gain muscle and lose fat, right? There are several schools of thought on the best way to do this but the end result should be the same, a lean muscular physique. What varies are the factors involved in the process, specifically- diet, weight training, cardio and rest.  Let’s take a look at the cardio factor and why simply doing more cardio doesn’t mean losing more fat.

    A hypocaloric diet or burning more calories than you consume, can be accomplished by two means, one, decreasing the amount of calories you take in and two, increasing the amount of calories you burn. Now, creating a huge caloric deficit by doing tons of cardio would definitely increase weight loss. However overdoing cardio and burning too many calories could impair recovery and lead to muscle loss, not good!

    I am not talking about 20-30 minute cardio sessions but rather 2 hour cardio workouts every day! Even if we are talking about getting down to really low or competition body fat percentages two hours of cardio is not beneficial and can even diminish the final product, you!

    If you are just starting a cardio or cutting program don’t over do it, begin by doing cardio 2-3 times per week on your non workout (lifting) days or, either several hours before or after lifting to maximize recovery and muscle building. Evaluate your results over several weeks or months and then add more cardio only when your fat loss hits a plateau.  Of course like all training, as you get in better shape you can increase the intensity of the cardio without increasing the frequency or duration.  

    Remember your goal and don’t get caught up in the number on the scale. I never recommend losing more than 2 lbs per week. Less if your body fat is already low. If your goal is a muscular physique don’t try to be the best at exercise. Measure your cardio and LOOK your best!

    -Run but don’t run your ass off

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  88. "The Menace" - Fight Diet

    We asked UFC fighter Michael “The Menace” Johnson how he fuels up and cuts down when preparing for a fight. He revealed to us his diet was not the best when he doesn’t have a fight on the horizon but between 4 – 6 weeks away from a fight he is all business including a super clean diet.
     Michael- "I don’t have a set pre and post workout meal because when I go into a training camp I am working out 3 times a day and 6 days a week. I have a grappling/jujitsu workout in the morning, striking in the early afternoon and weights/conditioning in the evening. I just try to eat clean and have enough fuel to get through the day and lose any weight I need to get off. Right now I am 4 weeks out and weigh about 169 lbs. I can lose 10-12 pounds in the next few weeks pretty easy with just diet and workouts. The rest will be water weight cut the day of weigh-ins."
     Meal 1:
    1 egg, 2 egg whites, scrambled   
    1 chicken or turkey sausage
    White hominy grits with honey
    Protein shake, toast and peanut butter (if running late!)
    1 Lipo-N-3
    2 Lipo-Shred
    1 Multi Vitamin
    Meal 2:
    25 grams Whey Isolate 
    Meal 3:
    Turkey sandwich on Whole wheat bread
    (At home or Subway)
    1 Multi Vitamin 
    1 Lipo-Shred
    1 hour later:
    Adrenal Prime 
    Meal 4: 
    25 grams Whey Isolate
    1 apple
    Meal 5:
    8 oz Grilled Chicken
    1 Lipo-N-3
    1 Multi Vitamin
    Meal 6:
    25g Whey Isolate w/ lactose free Milk
    ½ Cup Brown Rice
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  89. How to feed a GIANT - Ben's Diet Outline

    Here is a monster size diet for a monster size man. We asked bodybuilder and trainer, Titan’s own Ben Nichols to share with you a typical day’s meal plan. Not specific to any goal, just what it takes to maintain the mass he carries at 6’5” and 330 pounds! Whether you follow bodybuilding or not I think we can all appreciate the dedication and preparation it takes to keep a frame like his. Ben has been working with us at Titan for a while and when we travel it’s always an experience to sit down at a restaurant and observe the quantity this big man can put down!
    Bon Appétit!  
    Immediately upon waking:
    1 Lipo-Shred
    Meal 1:
    3 eggs, 1 ½ cups egg white
    1 cup Oat Meal
    ¼ cup fruit, w/ tsp. Splenda
    ¼ cup almond milk, ¼ cup water
    400mg Co Q 10
    1 B-complex
    2 Glucosamine Chondroitin
    1 NADH
    99mg Oregano Oil
    2 Trace Mineral Complex
    1 Potassium Citrate
    1 Carotenoid Complex
    Meal 2:
    75 Grams Whey Isolate
    ½ Cup Oatmeal
    1 ½ Cups Organic Lactose Free Milk
    Meal 3:
    14 Oz. Chicken Breast
    1 ½ Cup Brown Rice or 1 Large Baked Potato
    2000mg Vitamin C
    1 Vitamin E
    1 Lipo-Shred (30 min prior)
    1 scoop Kre-ex
    10 Grams BCAA’s
    Meal 4 Post workout:
    100 Grams Whey Isolate
    1 Cup Maltodextrin
    10 Grams Leucine and/or 10 Grams BCAA’s
    Meal 5 (1 hour post workout):
    12 Oz. Chicken Breast
    1 ½ Cup Brown Rice or 1 Large Baked Potato
    1 B-Complex
    Meal 6:
    12 Oz. Chicken or Lean Beef
    Chop Salad w/ Olive Oil Dressing
    (1 hour later)
    3 Lipo N 3
    4000 iu Vitamin D3
    2 Glucosamine Chondroitin
    3 ZMA
    1 Tsp Taurine
    Meal 7:
    2 ½ scoops Micellar Casein Protein
    1 scoop Whey Isolate Protein
    1 cups Calorie Countdown Milk
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  90. The Jared Stevens Diet - Fit & SHREDDED!

    Today we are going to take a look into the diet of Jared Stevens, a national level Crossfit competitor and owner of 417 Crossfit. Before opening his gym Jared also took his football career to NFL Europe, playing for teams in Germany and France.
    This guy stays shredded to the bone 24/7/365!
    Breakfast :
    4 eggs
    Two slices Ezeikle toast
    2 Tbs. Peanut butter
    Pre workout:
    ½ scoop Kre-ex
    27 g isolate protein
    1 apple
    Post Wod:
    27g isolate protein
    1 cup dried fruit
    6oz chicken
    Peanut butter
    Mixed vegetables
    Greek yogurt
    Protein shake
    6oz steak or fish
    Fried vegetables in olive oil
    Pre NUCLEAR sleep:
    27g isolate with peanut butter in almond milk
    3 RestStor
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  91. Titan Womens Diet Plan

    Here is a diet outline for you Titan ladies using our products and wanting to stay fit and toned. This is not an end all, must do exactly diet, but rather an example of how you can implement our supplements into a healthy diet designed to help add some hard earned muscle and trim the unwanted body fat.
    Meal 1
    1 whole egg, 3 egg whites
    Add spinach and scramble with eggs
    ½ Ezekiel English muffin
    1 multi vitamin
    1 Lipo-N-3
    2 Lipo-Shred
    Meal 2
    Mix together for Tuna Salad  
    1 can tuna (solid light) in water
    1 Tbs. Olive oil mayo
    ½ stalk chopped celery
    Mrs. Dash table blend – to taste
    1 Ezekiel Pocket Bread
    Meal 3 (Pre-workout)
    10 grams whey Isolate
    1 apple
    1 scoop of Adrenal Prime (may start with ½ serving)
    Meal 4 (Post workout)
    25g Whey Isolate
    5 Grams glutamine
    ½ cup fresh blueberries
    2 Lipo-Shred
    Meal 5
    5 oz Chicken or Fish (Grilled or Baked)
    ½ Sweet Potato
    Chop Salad with Olive oil & Vinegar dressing
    1 Multi Vitamin
    1 Lipo-N-3
    Meal 6
    Mix together for meatballs
    50/50 Extra Lean Ground round/Ground Turkey
    Garlic Powder, Minced Onion, Italian Seasoning – to taste
    Bake at 400 degrees for 30-45 min
    Drain and add 1 Jar Marinara (< 8g sugar/serving)
    Cover with foil and Bake at 300 for 20 min
    Use 6oz of meatballs (about 3) and serve over Spaghetti Squash  
    Meal 7 (Snack)
    ½ cup cottage cheese
    2 Tbs. No sugar added applesauce
    2 RestStor NSR
    1 Lipo-N-3
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  92. Muscle Meals Outline

    They are called supplements for a reason; they only “supplement” a good diet and training routine. The best supplements in the world can’t make up for poor eating habits and bad workouts.  
    Here is an example of how you can incorporate Titan products into your diet using a meal plan outlined for guys looking to pack on some muscle.
    Meal 1
    1 whole egg, 6 egg whites
    Hand full of spinach – (add to eggs and scramble)
    ½ cup Old fashioned oats w/ Tbs Natural peanut butter
    1 multi vitamin
    1 Lipo-N-3
    Meal 2
    Mix together for chicken salad-
    8oz canned white chicken
    3 Tbs plain greek yogurt
    2 oz almond slivers
    ½ chopped apple
    Curry seasoning (to taste)
    2 Slices Ezekiel Bread
    Meal 3 (Pre-workout)
    ¼ cup oats
    1 Tbs honey
    20oz Dextrose
    20oz Whey Isolate
    1 Scoop Kre-ex
    3 Capsules Test Launch
    Meal 4 (Post Workout at Gym)
    40 grams Dextrose
    40 grams Whey Isolate
    5 grams Glutamine
    3 Capsules Test Launch
    Meal 5
    10 oz Chicken or Fish (baked or grilled)
    1 cup brown or wild rice
    10 asparagus stalks
    1 Lipo-N-3
    1 Multi Vitamin
    Meal 6
    10 oz Flank Steak
    ½ avocado
    2 cups Steamed Broccoli
    Meal 7 (Snack)
    1 Cup Low fat cottage cheese
    Mixed with sugar free Jello for flavor
    Or 40g
    Protein Blend in 12 oz unsweetened almond milk
    3 RestStor NSR
    1 Lipo-N-3
     Lots of food but that’s what it takes to GROW! Sometimes you may even need to add a shake between meal 5 and 6. If you get up early in the morning your evening meal may be later than your want to wait to eat.    


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  93. Quick Tip on Swallowing Pills Ever take you supplements in pill form only to have them get stuck half way down? The worst is right before bed, you take you amino capsules then lay in bed repeatedly trying to clear your throat before getting up to drink your weight in water.

     When we take pills (capsules or tablets) we are taught to tilt our heads back. This works well for a tablet that sinks to the back of your throat and is the first thing to go down.

     When taking a capsule that floats, tilt your head forward before you swallow so they move to the back of your mouth, this way they will be washed down with the trailing water.

     Tablets sink = head back - Capsules float = head forward.

     Now no more pains in the neck!  


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  94. Overhead Squats…..The why and when.Overhead Squats…..The why and when.


    Overhead squats are a great humbler to anyone who enters the weight room. They are a demanding full body movement that adds stability and strength to the shoulders and core, predominantly lower back, and can increase range of motion in your squats and pressing movements!  Overhead squats force you to hinge at your hips when squatting, enforcing perfect squat technique. If you round your back you are forced to stop the squatting motion or will drop the bar in front of you.

    To do a proper overhead squat you must lock out your shoulders holding the bar in a static contraction over your head, with a wide or “snatch” grip. Balancing the bar in this position adds stability and strength to the rear delts, traps and rhomboids, to mention a few. Performing regular overhead squats will add to greater strength in all your core movements.


    You don’t have to set aside a special workout to add overhead squats to your routine.

    Try this.

    On leg day you probably already do several warm-up sets of back squats before you dive into your heavy or working sets. Start with just the bar and do these light warm-up sets using a wide grip in the overhead position. Do about 3-4 sets each week and you will quickly notice your shoulders opening up and the range of motion or depth of squats start to increase. Be careful not to load up too much weight, these aren’t a big weight lift, instead focus on keeping your arms locked, back straight and butt to the floor.

    Good Luck!

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  95. Need a Break Continued…SupplementsTaking a break from heavy lifting is also a good time to lay off some of your old stand-bys in the gym bag. If you’re toning down the intensity try going cold turkey on your pre-workout. Taking a stimulant before each workout can wake up your routine but as your body adjusts it looses its effectiveness.  Supplements like pre-workout formulas and fat burners that contain stimulants work best if you try giving them a break for a week. During your week off of active rest you won’t need all the stimulants before you train anyway.

    I always recommend rotating your creatine or any supplement your body produces on its own. Give your body the opportunity to detox and produce on its own for a while. With creatine I recommend 8 weeks on followed by at least 2 weeks off.

    Rotate your supplements and you’ll find they actually work better after some time off!

    Not everything has to go, food source supplements like protein powders, multi-vitamins, fish-oil, and amino acids don’t need to be rotated as you won’t build up a tolerance. Keep taking these as they will help with your recovery while you take a break from the heavy lifting.  


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  96. Need a Break?We talk a lot of intensity, sets, reps and heavy weights but sometimes the best way to make progress is to take a break from the grind of training. If you have been training hard for more than 12 weeks consider taking a week of active rest.

    Like me, most of you who hit the gym daily are creatures of habit, the thought of going through your day like a normal Joe makes you shudder. You’re addicted to the satisfaction of pushing yourself daily. For this reason I don’t advocate a week of total rest. Instead just like your training, schedule a week of active rest.

    In this week you will still workout, but not to breakdown muscle tissue only to stimulate each muscle group. Lower the intensity to only about 50 percent of the load you would normally use. Start with 2 or 3 small isolation movements to warm up the muscle groups you are working that day then do 3 to 4 sets of a core movement still using 50 percent of your normal weight. The whole workout will only be around 8 to 10 sets.  Next, and this is important…exit the gym.

    This light stimulation will do wonders for your long term training goals.  It will keep you from dreaded muscle atrophy and keep blood flowing to the joints and connective tissue so the next week won’t be so harsh when getting back into it. If you feel a bit guilty for taking it easy on yourself resist the temptation to start lifting heavy. Instead use that guilt to push yourself when you start back next week.

    When it’s time to train hard get after it, but when your body tells you it needs a rest, listen.

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  97. Check in with the Muscle Mentor Jared Ragsdale.Titan - Jared you recently took a break from competition yourself and helped a friend and coworker Lucas Woods prep for the Muscle Mayhem in Kansas City. Looks like you did a great job as Lucas swept both the novice middle weight class and the novice overall title. How far out from the show did you begin to work with Lucas on his prep?

    MM - We started working together at around 16 weeks out. He had already been dieting for a few weeks on his own before I took over.

    Titan - How did the workouts change from general bodybuilding to prep mode?

    MM - Very little changed with the workouts, to be honest. The best thing for building size is the best thing for keeping size when you are dieting down. Change things too much and you risk losing what you already gained.

    Titan - Give us a brief description of the diet you gave Lucas that led to his great conditioning.

    MM - Well the diet changed a few times throughout the course of the prep. Each meal had around 50g of protein and the carbs and fats varied throughout the day. I typically like to cycle the carbs higher on workout days, lower on non-workout days, and with one refeed day throughout the week to really shock things up.

    Titan - How much cardio was Lucas doing in the weeks leading up to the show?

    MM - Lucas is a little bit of a freak, I really didn't have to have him do a whole lot of cardio to get in shape. I think the highest his cardio schedule ever got to was 4 sessions a week at 30minutes per session.. Each cardio session was pretty low intensity to spare his legs.

    Titan - Was working with Lucas different from doing your own prep? Did his body respond differently?

    MM - Completely different. Lucas really didn't have as much of a challenge (in my opinion) getting rid of body fat and leaning out like I do. Of course, you learn a lot every time you do prep or help anyone else with prep in how different bodies react to different sources of energy and how to get it lean without sacrificing muscle.  I would say he definitely benefited from mistakes that I've made in the past and corrected with him.

    Titan - Looking back what changes, if any, would you have made?

    MM - I'm not sure I would have done much differently - I may have pushed him a little further with his conditioning to try and get him to take the Overall.

    Titan - Now we are going to put you on the spot! In your opinion where does Lucas need the most improvement and what changes have you made in his training since the show?

    MM - Realistically the most important improvement for Luke is really just putting on more size and thickness. We've recently switched around his training right now to be very focused on putting on strength and improving the main 4 compound lifts. Bench Press, Deadlift, Squat, and Military Press. They're the biggest bang-for-your-buck exercises for putting on size and require the most muscle activation.

    Titan - Hypothetically, if you and Lucas decided to compete in the same show would you consider "treating him like a child and give him the wrong advises"? (Pumping Iron anyone?)

    MM – Luke is pretty smart, but Luke's a child, and when it comes to the day of the contest, I am his father. He comes to me for advices. So it's not that hard for me to give him the wrong advices.

    Really though, I doubt we would be in the same weight class (as of now) he has a little while left in the middleweights before really moving up to the light-heavyweight class. I am working my way up to the heavyweights but I realistically have a few years left in the light-heavyweights as well. Plus him winning just shows how awesome I am....!

     Titan - Thanks Jared and look forward to talking with you again soon!

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  98. Fuel Up and feel great during your workouts. Here’s how…Ever get into a grueling workout and hit a wall? It might be more than fatigue in fact it may have nothing to do with how good of shape you are in and everything to do with how you are fueling up before your workout.  

    When training the body uses glycogen or blood sugars from the blood stream for energy. Sugars are fed to the blood stream from glycogen stored in skeletal muscle and reserves in the liver. When the supply of glycogen to the blood stream dwindles, blood sugar levels drop. This drop in blood sugar is what causes the “crash” feeling. Avoid this with these simple steps.

    1. Eat a small meal within 30 min prior to your workouts.   

    2. Pre-workout consume a combination of slow and fast digesting carbohydrates source that will sustain blood sugars. *Tip, on the go, an apple or two can give some relatively quick fructose and has some fiber to last the whole workout.


    3. For really intense workouts sip on a sports drink or even snack on some gummy bears between sets. Delicious and guilt free! (Don’t eat the whole bag)  

    4. Immediately following your workout consume high glycemic carbs like dextrose to replenish the glycogen stores you depleted in this workout.  As you should be taking protein following your workout, this fast carb will shuttle amino acids to the muscle where they can work to rebuild what you tore down.


    5. Remember, carbs are your energy source, eat only what your routine demands. If it’s a light day go easy on the carbs, heavy days will demand more. As you train you should make a note of how you feel and dial in your carbs accordingly. Carbs won’t make you fat, too many calories will!

    Train Hard!


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  99. Calories remain key to weight lossHave you ever heard someone say they have been working out for weeks and haven’t lost a pound? The fact is just working out, be it cardio or weight training, won’t lead to weight loss if you aren’t taking your diet into account.  I would like to add that calories being the same, consumed vs. burned; body composition will change with weight training. Back on point…Often people who start a new workout routine to loose weight unconsciously compensate the calories they are burning by taking in extra calories throughout the day. When your body is being asked to use more energy it’s going to “ask” for more energy in return, effectively you will be hungrier.

    I think the best example is my favorite, morning cardio. While this is a great way to jumpstart your metabolism early, the first few times you do it you will notice your appetite skyrocket the rest of the day. If you aren’t aware of the calorie factor, your morning burn can lead to a calorie surplus by the end of the day.  Combat this by planning your meals ahead of time and don’t let yourself cheat with extra snacks throughout the day. Do plan to have snacks in between meals to keep from being ravenous when you sit down for a meal.

    If the goal is truly to loose weight or if you have hit a plateau in your weight loss progress look first to your diet. It is much easier to take 100 calories out of your diet than it is to burn an extra 100 calories on the treadmill. As with all goals the most important factor in diet is consistency.  


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  100. When does the soreness end?I was recently asked the question how long do you have to workout until you stop getting sore? Of course the answer is you should never stop getting sore. While it’s not the only marker of growth, soreness is a good indicator that 1, you successfully worked the muscles you intended in your workout and 2, you trained with enough intensity to tear down muscle fibers.

    Think of weight training as body evolution. You expose your muscles to the stress of weight bearing movements; those repeated movements cause small tears in muscle fibers which results in inflammation, the source of soreness. Here’s the cool part, the body responds or evolves by repairing those torn muscles larger and stronger having adapted to weight bearing stress.  

    By forcing this evolution you continually need to push the intensity of your workouts to keep improving. Soreness is a good reminder you are working hard enough. Learn to love the soreness, continue your evolution and you might start to look like a new species! Train hard and stay motivated!

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  101. Check your sourcesI admit I spend a considerable amount of time on bodybuilding and fitness websites. I also subscribe to a few “muscle building” and fitness magazines and receive a couple professional journals. What I read depends on my mood and whether or not I feel like doing any critical thinking.

    On the web I see all kinds of great information, unfortunately it’s often laced with some of the worst, even humorous advice you can imagine.  In the “dungeons” and forums you could be talking to the world’s greatest trainer or a 140 pound software programmer at Initech (if you get the reference please comment) that joined a gym last week.  It’s important to recognize the source of information you are looking at. Is it a peer reviewed university study or a study done at the YMCA by one of your peers?

    Magazines have some great content but also may have an agenda. They always need new information to put out to keep selling month after month. Giant supplement ads that look very much like legit articles can fill 2 or 3 pages. Some of the writers of these articles are also sponsored by supplement companies. Not to say you can’t get some great ideas but sometimes what sounds too good to be true, probably is.

    Look to sources like the Journal of Strength and Conditioning or for articles written by trainers or athletes with proven records of success. Good luck and keep learning!

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  102. Help control appetite with Fish OilsOur bodies are always trying to maintain a homeostasis or balance and resist any changes especially fat loss. The human body has evolved to store fat like money in the bank, insurance against times of possible stress or famine. When the brain senses fat loss it gives a chemical signal to release hormones which trigger appetite making you crave energy rich foods. This is partly to explain why it is so hard to lose a significant amount of fat.

    Scientists have found that diets high in fish oil help to decrease appetite by stabilizing the hormone ghrelin and promoting blood sugar regulation preventing spikes in insulin. One more reason to be sure you are getting adequate amounts of healthy fats in your diet.

    (Journal Research Medical Sciences, 16:862-871, 2011)

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  103. Protein, Protein, Protein, but don’t skip the Green Stuff!You can get so caught up in counting grams of protein and timing your carbs you loose track of getting in your veggies.

    Believe it or not, vegetables may be just as important as protein for overall health and muscle building.

    They provide essential vitamins and minerals and maybe more important, aid in the digestion and absorption of those amino’s.


    Chose veggies with lots of color especially green.

    The leafier variety the better, veggies like broccoli, spinach, and kale give you the most bang for your buck in the nutrient department.

    From the super market frozen veggies can actually be the freshest. They are picked at the peak of freshness, flash frozen and sent to your grocer’s freezer.

    Don’t like the taste? Try adding some frozen spinach (about ½ cup) to your favorite blended protein shake. Whether chocolate and peanut butter or strawberry and banana you’ll hardly notice it’s in there.  Give it a try!

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  104. The #1 key to muscle growth is consistency.The #1 key to muscle growth is consistency. I think people often make the mistake of starting at a supplement store with the latest must have supplement, hit the gym hard for a month then get burnt out when they don’t look like the guy on the cover of Muscle and Fitness. Quality gains in strength and mass can take years of hard training and proper diet.  This kind of dedication requires sacrifice, it must hurt to skip a workout or miss a meal. You have do desire results more than you enjoy your free time.

    Muscles grow when they are exposed to regular stimulation. Remember you can’t “make-up” a workout or missed meals.  Never tell yourself you will “make up the workout tomorrow”. Once the day is gone so is the opportunity to better yourself, there are no make-ups or redo’s. Make the most of each day and results will follow.   


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  105. Ursolic Acid Boosts Brown FatObesity and its associated problems such as diabetes and fatty liver disease are increasingly common global health concerns. A new study by University of Iowa researchers shows that a natural substance found in apple peel can partially protect mice from obesity and some of its harmful effects.

    The findings suggest that the substance known as ursolic acid reduces obesity and its associated health problems by increasing the amount of muscle and brown fat, two tissues recognized for their calorie-burning properties.
    The study, which was published June 20 in the journal PLoS ONE, was led by Christopher Adams, M.D., Ph.D., UI associate professor of internal medicine and a Faculty Scholar at the Fraternal Order of Eagles Diabetes Research Center at the UI.

    "From previous work, we knew that ursolic acid increases muscle mass and strength in healthy mice, which is important because it might suggest a potential therapy for muscle wasting," Adams says. "In this study, we tested ursolic acid in mice on a high-fat diet -- a mouse model of obesity and metabolic syndrome. Once again, ursolic acid increased skeletal muscle. Interestingly, it also reduced obesity, pre-diabetes and fatty liver disease.

    "Since muscle is very good at burning calories, the increased muscle in ursolic acid-treated mice may be sufficient to explain how ursolic acid reduces obesity. However, we were surprised to find that ursolic acid also increased brown fat, a fantastic calorie burner. This increase in brown fat may also help protect against obesity."

    Until quite recently, researchers believed that only infants had brown fat, which then disappeared during childhood. However, improved imaging techniques have shown that adults do retain a very small amount of the substance mostly in the neck and between the shoulder blades. Some studies have linked increased levels of brown fat with lower levels of obesity and healthier levels of blood sugar and blood lipid, leading to the suggestion that brown fat may be helpful in preventing obesity and diabetes.

    The UI team, which also included Steven Kunkel, Christopher Elmore, Kale Bongers, Scott Ebert, Daniel Fox, Michael Dyle, and Steven Bullard, studied mice on a high-fat diet over a period of several weeks. Half of the animals also received ursolic acid in their high-fat food. Interestingly, mice whose diet included ursolic acid actually ate more food than mice not getting the supplement, and there was no difference in activity between the two groups. Despite this, the ursolic acid-treated mice gained less weight and their blood sugar level remained near normal. Ursolic acid-treated mice also failed to develop obesity-related fatty liver disease, a common and currently untreatable condition that affects about one in five American adults.

    Further study showed that ursolic acid consumption increased skeletal muscle, increasing the animals' strength and endurance, and also boosted the amount of brown fat. Because both muscle and brown fat burn calories, the researchers investigated energy expenditure in the mice and showed that ursolic acid-fed mice burned more calories than mice that didn't get the supplement.

    "Our study suggests that ursolic acid increases skeletal muscle and brown fat leading to increased calorie burning, which in turn protects against diet-induced obesity, pre-diabetes and fatty liver disease," Adams says. "Brown fat is beneficial and people are trying to figure out ways to increase it. At this point, we don't know how ursolic acid increases brown fat, or if it increases brown fat in healthy mice. And, most importantly, we don't know if ursolic acid will benefit people. Our next step is to determine if ursolic acid can help patients."

    The research was supported by funding from the Fraternal Order of Eagles Diabetes Research Center at the University of Iowa, the National Institute of Arthritis and Musculoskeletal and Skin Diseases of the National Institutes of Health (grant 5R01AR059115-03), the Department of Veterans Affairs, and the University of Iowa Research Foundation.

    Story Source:
    The above story is reprinted from materials provided by University of Iowa, via Newswise.
    Note: Materials may be edited for content and length. For further information, please contact the source cited above.

    Journal Reference:
    Kunkel SD, Elmore CJ, Bongers KS, Ebert SM, Fox DK, et al. Ursolic Acid Increases Skeletal Muscle and Brown Fat and Decreases Diet-Induced Obesity, Glucose Intolerance and Fatty Liver Disease.. PLoS ONE, 2012 DOI: 10.1371/journal.pone.0039332

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  106. Muscle Mentor -by Jared RagsdaleQ- Every bodybuilder has foods they can't live without. What foods have
    become a staple in you diet when bulking or cutting before a contest?

    A- Oats and Natural PB. I don't go long without having the two. I typically
    will throw a scoop of protein in 1/2 cup of oats and 1-2tbsp of natural pb
    for a meal when I'm dieting down.

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  107. Goal setting 101Whether it is to show off your six-pack or to get healthy, the motive behind every fitness plan is a personal goal. Setting goals that are unrealistic can lead to abandoning that plan early in the process.  No doubt, any fitness goal requires sacrifice, it can and should take you out of your comfort zone, but the key to sucess is to set S.M.A.R.T goals.  S.M.A.R.T is an acronym used for goal setting.  It stands for Specific, Measurable, Attainable, Realistic, and Time-bound.   Here are some setting guidelines to help you attain your objectives.


    1. 1.     Be Specific About Your Fitness Goal:

          Most of you might begin with a reasonable goal like “I want to lose weight”, but if you really stop to think about it, that goal is not quite specific enough. What amount of weight do you want to lose? When do you want to lose this by? The answers to this and other so-called “W-questions” make our goals more Specific.

    2. Make Your Goal Measurable:

         OK so you have set a specific goal and have started making positive changes in your life toward achieving it. But how do you know how well you are doing? Measuring your progress at frequent intervals is as important as setting the goal in the first place. This serves a two-fold purpose: firstly you know pretty quickly whether what you are doing is working or not and you can take corrective action to keep yourself on track. However, the bigger advantage is the motivation that initial success will give you: nothing will boost your confidence and morale than seeing your body change for the better in the mirror every day.

    3. Set Attainable Goals:

         What if instead of setting a “5 lbs in two months” goal, you decided instead to shed “30 pounds in one month”? Not only is this unrealistic and virtually unattainable, but you are already setting yourself up for failure from the very beginning. Creating reasonable and attainable goals for yourself will propel you to success and keep that motivation factor alive as well. Think small, attainable targets and you’ll be alright because it’s the attaining of small goals that boosts your morale and helps you aim higher.

    4. Be Realistic:

         This is a little different from setting attainable goals. For example you might set yourself the attainable goal of a 32 inch waist in 3 months. That is certainly attainable if you are only a few inches away from your target. But when it comes to the methods you plan to use to achieve this goal, you might start to become unrealistic. “I will run everyday for two hours”, “I will not eat any sweets, candies, cakes or pastries for the next 3 months” and “I will avoid all fried foods” are all examples of unrealistic methods that you have a slim chance of sticking to. Be realistic and ask yourself what the chances are that you will stick to any drastic change in behavior.

    5. Stick To Timely Goals:

                Finally, no goal makes much sense unless you attach a timeframe to it. This is the “… in two months …” part of the goal statement. By limiting the time you have to accomplish a goal you have a fixed timetable to work with and the sense of urgency that will spur you to keep on track. In my opinion this is probably the most important attribute of a well-set goal because none of the others matter if you don’t set a time limit by which to accomplish your goal.

                By using the S.M.A.R.T. technique of goal setting to your fitness regimen, you will see slow but steady incremental benefits that are bound to raise your morale which will, in turn enable you to raise your own expectations even higher.
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  108. Change it up with some speed work!The Olympics are just around the corner and while you probably won’t find yourself on the 4 x 100 meter relay team you can still train like a sprinter. Compare the distance runners you see to the line-up of the 100 meter dash. Which athlete would you prefer to look like?

    Speed work is a great way to activate your type 2 muscle fibers while burning some major calories. Here are some guidelines to implementing some speed workouts:

    1. Start slow by adding a sprint workout just once a week.

    2. To avoid leaving a hamstring on the track make sure you are warmed up.

    3. Run just under a full sprint; say 95% of your maximum effort.

    4. Increase the distance only when you can maintain your 95% effort for longer sprints.

    5. Keep the sessions short as sprinting puts more stress on your muscles and joints.


    When you’re ready take the mile challenge:

    6- 100 meter sprints

    3- 200 meter sprints

    1- 400 meter sprint

     Add it up and you will have sprinted one mile!
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  109. Kick the Sugar CravingsHaving trouble getting the summer body you want? Sugars, especially foods with large amounts of high fructose corn syrup (HFCS) can wreak havoc on a six pack. HFCS blocks the full feeling associated with eating and causes you to eat more.

    Some of us have a harder time than others cutting out the sugary foods. Here are a few tips to combat your sugar cravings.

    First, go on a sugar fast for a few days. The fast energy from sugary sources creates a craving for more sugar. It will be tough but your body will adjust and thank you later.

    Eat your vegetables! Veggies contain fiber which keep you feeling full and aid in digestion and increase your metabolism.

    Protein shakes are great for snacks and quick aminos but make sure to eat plenty of protein rich foods that you have to chew. These slower digesting proteins help to stabilize blood sugars. *Chromium picolinate and alpha lipoic acid are also great for blood sugar stabilization!

    Finally, as if you haven’t heard this enough, stay hydrated. Drinking water not only keeps you feeling full but dehydration can cause sugar cravings.

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  110. Lift weights and lift your spiritI truly believe that individuals who put in the effort to transform their body everyday see benefits well beyond the physical. Outside forces can make life chaotic but one thing you do have control over is your health and physique.  Pushing yourself to your physical limit gives you a feeling of accomplishment; other obstacles in your life seem smaller. It is empowering to know you are working hard toward a goal; you can literally and metaphorically carry more weight on your shoulders!

    If you are in a rut with your training WAKE UP! The feeling of success toward a goal far outweighs any soreness experienced along the way.

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  111. 5 Tips for TITAN size GUNS!

    1. You don’t grow thick biceps just by killing the curls. Biceps are secondary movers that control and aid large back movements like pull-ups, barbell rows, and cable rows. While they are not isolated they have to control much more weight then you could curl. These back movements recruit more muscle fibers and can elicit more growth in your biceps, not just your back. Don’t skip the tough stuff, your biceps will thank you.

    2. Stick to the basics. You can use all kinds of machines with cables and angles from all directions but nothing beats a heavy barbell curl for pure mass! Again, this allows you to handle more weight and recruit more muscle fibers than small isolative movements.  Incorporate a few sets of straight bar standing curls into most of your bicep workouts.

    3. Hammer it out. Don’t forget to include some hammer curls in your routine. The palms inward position utilizes the biceps brachii to a larger degree. This muscle lies beneath the biceps femoris. Growing your brachii muscle pushes outward on your biceps femoris giving you a thicker overall bicep. It also hits your forearm brachioradialis muscle, getting your pipes bigger form the elbow down.

    4. Get your pump on. Finish each workout with some muscle busting short rest sets. This is the time to utilize some smaller isolative movements like preacher curls or concentrations with the focus not on the weight moved but on forcing as much blood as possible into the working muscles. Take short rests between these sets, enough to get some oxygen but don’t let the “pump” dissipate before starting the next set.

    5. Keep your ego and form in check. You see it all the time, guys crushing huge weights but doing half curls. Nothing wrong with cheating out the last few reps of a tough set but make sure the majority of reps completed are quality. Stretch your biceps straight at the bottom of each repetition and squeeze, at the top of the movement again squeeze the biceps for a count and lower slowly.

    1. You don’t grow thick biceps just by killing the curls. Biceps are secondary movers that control and aid large back movements like pull-ups, barbell rows, and cable rows. While they are not isolated they have to control much more weight then you could curl. These back movements recruit more muscle fibers and can elicit more growth in your biceps, not just your back. Don’t skip the tough stuff, your biceps will thank you.

    2. Stick to the basics. You can use all kinds of machines with cables and angles from all directions but nothing beats a heavy barbell curl for pure mass! Again, this allows you to handle more weight and recruit more muscle fibers than small isolative movements.  Incorporate a few sets of straight bar standing curls into most of your bicep workouts.

    3. Hammer it out. Don’t forget to include some hammer curls in your routine. The palms inward position utilizes the biceps brachii to a larger degree. This muscle lies beneath the biceps femoris. Growing your brachii muscle pushes outward on your biceps femoris giving you a thicker overall bicep. It also hits your forearm brachioradialis muscle, getting your pipes bigger form the elbow down.

    4. Get your pump on. Finish each workout with some muscle busting short rest sets. This is the time to utilize some smaller isolative movements like preacher curls or concentrations with the focus not on the weight moved but on forcing as much blood as possible into the working muscles. Take short rests between these sets, enough to get some oxygen but don’t let the “pump” dissipate before starting the next set.

    5. Keep your ego and form in check. You see it all the time, guys crushing huge weights but doing half curls. Nothing wrong with cheating out the last few reps of a tough set but make sure the majority of reps completed are quality. Stretch your biceps straight at the bottom of each repetition and squeeze, at the top of the movement again squeeze the biceps for a count and lower slowly.

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  112. Too Busy To WorkoutHey we know you’re busy, we are all busy people. In fact I can’t think of anyone I know under the age of 65 who tells me how much free time they have. Yet if we make it a priority, I mean really an important part of our day, I bet on most days we could find at least 30 minutes to get a workout in. If you’re reading this fitness is most likely already a goal if not a way of life. But sometimes people fall into the doldrums of a boring routine or stop working out all together. Bad habits are hard to break but once you make the decision to get off your ass and do something the results are contagious! You feel better and people take notice.

    If the New Year wasn’t incentive to get you going, take a look outside. Spring is the time for change; the beach and pool are calling! When you workout you look healthy, you have more energy, digest your foods better, and have a generally positive outlook on life. Now who doesn’t want that?

    If you haven’t made time or have fallen into a workout funk, now is the time to reprioritize and get productive again. Make time to workout and start enjoying the benefits. Remember you will always regret missing a workout, but you never leave the gym thinking “na, I wish I hadn’t just worked out.”

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  113. Pre-workout Stimulants-How much is too much?Pre-workout Stimulants-How much is too much?

    The old way of taking a pre-workout was downing some coffee, a couple of aspirin, and some desiccated liver tabs for aminos. We have obviously come a long way since then but the new trend is stronger and stronger stimulants. Hey, we love a good workout pick-me-up but the adage of -some is good, more is better so too much otta be just right, defiantly not true with pre-workout stimulants.

    Too much stimulant can actually constrict vaso activity, taking away your pump. In very high amounts it can blunt the absorption of nutrients, like those liver tabs you just took! You want to elevate your heart rate in the gym but if it’s beating out of your chest from your pre-workout powder your recovery between sets may take extra time.

    Everyone will have a different stimulant threshold but here are some guidelines to make sure you don’t over do it.

    *We love caffeine too but 300mg (about 2 cups of coffee) or less at any one time should be sufficient.

    *If you experience a big crash after workouts try scaling back your serving size.

    *Eat something before training. A combination of slow and fast digesting carbs will give you real sustained energy and buffer the effects of stimulants.

    *Don’t mistake jitters for energy, you should feel focused and energized but not shaky and sweaty before even touching a weight.

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  114. "What do you take?"“What do you take?”

    We get it, we are in the supplement industry and like you we expect results from the supplements we “take.” But that is just part of the puzzle when growing more muscle, a chiseled physique or both. It takes much more than remembering a pre-workout powder a post workout protein, throwing in some pills here and there etc… To truly build an impressive body it takes years of sacrifice and dedication to your goals, constant planning of meals and supplements, along with a wealth of knowledge and technique perfecting your routine.

    A very large and respected bodybuilder once said this, “When I travel to shows and expos I have a lot of people who come up and ask me, what do you take? I usually tell them a bit about my diet and some supplements that have become mainstays in my routine. What they miss is the dedication, time and effort that have gone into my looking the way I do. The true answer to there question is this:

    TAKE the next 3 years and eat every meal with the purpose of gaining muscle. TAKE the next three years and never miss a workout, workout on holidays, on vacation and plan trips around your routine. TAKE time everyday to broaden you knowledge about nutrition and fitness. Do this and in three years people will be asking you, what do you take?”

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  115. The BIG Protein MythThe BIG Protein Myth-

    One of the great things about Titan Nutrition is we get to travel around and talk nutrition and supplements to customers and store owners, both topics we are very passionate about. When discussing protein we will often hear the statement “you don’t need to consume a large amount of protein after a workout because the body can only consume 13 grams an hour.”  If you have heard this “traditional wisdom” before, here is our counter. No BS here, as you know we do not have nor plan to have a protein line.

    Next time you hear “Consuming large doses of protein isn’t necessary because the body can only absorb 13 grams in an hour (give or take on amount and time). Ask “whose body?” Is this figure for a 125 pound female or a 280 pound linebacker? What activity have they just done? What how much of their weight is lean mass (body fat %)?

    Wouldn’t it seem to reason that a 280 pound athlete completing a 2 hour intense weight lifting routine “absorbs” drastically more protein than a 125 pound sedentary female?

    You see the point that these two individuals are drastically different and would require drastically different amounts of protein to fuel their lean muscle tissue.

    Think of our ancestors, cavemen who may have gone days eating very little, exhausted themselves on a long hunt to bring down large animals, then gorged themselves knowing it could be a long time before their next big meal. If they could only absorb 13 grams, I’d say our poor ancestors must have been very malnourished and weak! Of course they weren’t. Our bodies have adapted over thousands of years and have become very efficient machines! There is no one definite number you can place on everyone’s ability to digest and utilize protein. Some food for thought next time you mix up your 60 gram post workout shake or order that extra chicken breast…     

    If you’ve heard this argument before please “share” and enlighten!

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  116. Great Abs Start hereThe Muscle Mentor, Jared Ragsdale

    Q- It’s probably accurate to say that most everyone who trains hard would like to have a great set of abdominals to show off this summer. Can you give us some insight into your ab routine? What has been your secret to bringing out great abs to show off?

    A-Well, first I'd like to point out (and I am probably "preaching to the

    choir here") that abs are made in the kitchen, not in the gym. You can have

    an outstanding set of abs, but if they are hidden underneath a few layers

    of fat then they are pretty much worthless. No ab exercises will help you

    lean out your stomach.. Anyway, I personally like to train my abs with a

    little bit of weight to help them pop a little bit.


    A few staples in my routine are:

    -Hanging leg raises


    -Weighted sit ups

    -Lying leg raises


    I tend to do more types of leg raises than anything else, because I feel

    like they are where I need the most strength improvement. I can't really

    get too many straight leg-hanging leg raises, but I can get a ton of situps

    with a 45lbs dumbbell on my chest.


    I do believe that abs should be trained at least 2x a week - not as much

    for hypertrophy, but more to keep your core stable. The times I have had

    problems with my lower back during squats and deadlifts, are the times

    where I have neglected my abdominal training.


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  117. Eating for aesthetics, Tip #4 Caloric TimingEating for aesthetics, Tip #4 Caloric Timing

                When eating to lose fat while maintaining muscle mass you must time your nutrients around what we call the book end meals. The book end meals are the most important times to feed you body and if you are eating 6 small meals per day they will take up 4 of those meals. They are: breakfast, pre-workout, post workout, and before bed. Closely monitor these 4 meals and half the diet battle will be won! We have already discussed what nutrients to eat and when (for a refresher read below) but your calorie consumption will ultimately determine whether or not you actually lose weight/fat.

                Our numbers are going to be based on a 200 pound recreational bodybuilder but here is the formula we used if you want to plug in your own numbers. (1.5 gram protein per pound, 1.5 grams carbohydrates & 0.2 grams of fat per pound) so for our 200 lbs subject they would need to eat 2760 calories per day on this diet. Plenty of food to stay full and continue to train hard granted they eat to fuel their workouts.  If this sounds like a lot of food try counting your calories for a few days, you might be surprised. Most guys can clean this up with a couple meals over the weekend! **Actual number of calories will vary depending on the individual and the percent of lean body mass.

                Staying with our number of 2760 calories and 6 meals per day 4 being our “book end” meals (you with me?) we now want to look at how to disperse these calories into our meals. Remember we are eating to lose fat and gain/keep all our muscle mass. Here is an easy way to divide those calories throughout the day keeping to the nutrients we discussed last week. Aim to consume 1/3 of you daily calories within 1 hour post workout then divide the remaining calories out evenly between the other 5 meals. That’s about 910 calories allotted to replenish your muscles after a workout. In this brief window you have a huge anabolic potential and can slam down a relatively high amount of clean calories without worry of gaining unwanted weight.

                Your other meals will be small (about 400 calories) but you will be eating often. Not to say you won’t get hungry but hey, a little sacrifice is worth a shredded summer any day! Once you reach your goal weight or body mass you can include a cheat meal a week or add a few calories and still maintain what you’ve accomplished!    

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  118. Eating for aesthetics, Tip # 3 – FatsEating for aesthetics, Tip # 3 – Fats

                Fats get a bad name in the diet community mostly because people associate fat with junk food and getting fat. It is true that fats can pack on the pounds if you’re not careful, this is because they are very energy dense. Each gram of fat contains 9 calories while a gram of protein or carbohydrates contain only 4 (alcohol is 7 for those who need to take account!).

                More important than the timing of your fats is the type of fats you choose to consume. Choose polyunsaturated or monounsaturated fats from sources like olive oil, nuts, fish, and seeds. When you cut out carbohydrates in the evening your calories from protein and fat will increase, that’s fine but remember the serving size of fats needs to be closely monitored bearing in mind they pack more calories than your carbs. Fats should make up about 25-35% of your daily caloric intake.

                Fats slow the digestion of nutrients so avoid eating too much fat at times when protein digestion needs to be immediate like upon waking and right after working out. A small amount of fats like 1oz of almonds (about a handful) can help maintain level blood sugars when taken before working out.

                Whenever possible avoid trans and hydrogenated fats. These fats stay a solid at high temperatures (like in you bloodstream) and are a major culprit in clogging up your system. Staying away from store bought bake goods and fast food goes a long way. No amounts of these fats are healthy.

                Fats from egg yolks and read meat are a beating post in the main stream health community because of their cholesterol content. Yet they are a staple to the bodybuilding community. Assuming you do not have a history of high cholesterol a moderate amount of  fat from read meat and egg yolk can help maintain testosterone levels and androgen production. Red meat shouldn’t be eaten everyday on an aesthetically geared diet but lean sources like sirloin and flank steak are great choices 2-3 times a week. For eggs, try using a ratio of 1 whole egg to 3 egg whites. 

                So avoid the burgers this summer, peal the skin off your chicken and smoke up some salmon!

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  119. Eating for aesthetics, Tip # 2 – ProteinsEating for aesthetics, Tip # 2 – Proteins

                Protein is the keystone of a lean physique. Proteins from animal sources are complete chains of amino acids. Lean muscle tissue can essentially be broken down to amino acids and water. Provided you ingest an adequate amount of proteins in you diet you can grow, repair and maintain you lean muscle mass.

                There is literally not a bad time to consume protein. **Each meal should contain a source of protein and about 40-50% of you daily calories (if you’re eating to loose fat) should come from protein.  Shoot for between .75-1.5 grams of protein per pound of body weight, depending on your goals and caloric needs.

                Your body has the ability to convert all calories to glycogen which can be stored as fat, however the conversion from protein to glycogen is much harder than that of a carbohydrate or fat.

                Your first serving of protein should be immediately upon waking.  At rest the body uses enzymes and amino acids to synthesize either glucose or fatty acid for energy. The amino acids come first from blood vessels and when stores run out they are stripped from muscle tissue (catabolism). To stop this catabolic state, consume a fast digesting, lean protein source like egg whites or for breakfast. Meal times or snack times proteins from slower metabolizing sources such as lean meat are recommended to keep a steady supply of amino acids digesting to the blood stream.

                Another fast digesting protein feeding should be about 15-30 minutes before working out. As metabolism ramps up during exercise so does the use of amino acids.  The amounts will vary depending on the individual’s size and goals but around 15-30 grams pre-workout.   

                 Post workout is prime time for protein synthesis! This is the best time to recover and repair your muscle tissue, and keep your metabolism running strong. Consume between 30-60 grams of a fast digesting protein source like whey isolate or hydrolyzed isolate immediately following resistance training.

                Remember we are eating for aesthetics so at night calories and carbohydrates will be restricted. Don’t go to bed hungry! Keep you metabolism going and satisfy your hunger with a slow digesting protein snack like cottage cheese before bed.  Slow digesting protein sources will give your muscles a slow drip of amino acids while you sleep!

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  120. Eating for aesthetics, Tip # 1 – CarbohydratesEating for aesthetics, Tip # 1 – Carbohydrates

              For long term weight loss or fat loss no carb or extremely low carb diets can leave you weak and waste your hard earned muscle. A better plan is to reduce your carb intake, control carb type and time consumption around activity levels.

    Carbohydrates hydrate and add volume to your muscle cells allowing the cell to store glycogen as a quick fuel source.  Too much carbohydrate intake overflows glycogen levels beyond muscle cell storage and can be converted and stored as fat.

    Think of carbohydrates in terms of what you need for energy each day and for each activity.

    To stop muscle wasting a serving of low glycemic carbs (slow glycogen conversion) should be consumed first thing in the morning. Whole grains like oat meal will give you a sustained source of energy and keep you satisfied for a long period.

    Another portion of carbs should be consumed 15-30 minutes prior to working out. On a low carb diet exercise can lead to low blood sugar levels. Prevent this by consuming just enough carbs to fuel your workout. For a light workout an apple may be enough. Remember you are eating only to maintain muscle mass while loosing fat.

    After weight training a serving of high glycemic carbs, about 20-40 grams, should be consumed to replenish glycogen stores, create an insulin spike, and drive nutrients to muscle cells. *When you want to dive deep into fat stores this carb feeding may need to be reduced or even removed.

    After your post workout meal carbohydrates should be reduced to a minimum, only greens and veggies, no grain, potato or rice sources. This will allow your body to derive energy from its fat stores. You’re no longer going to need energy for intense activity so no more carbs.

    Tweaking the carbohydrates you consume is one of the easiest and fastest ways to change your body composition.

    *As a rule of thumb carbs should always be consumed with a serving of protein.

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  121. Eating for asthetics introThere is a big difference between eating “healthy” and eating for aesthetics or a desired physique. Most everyone you know could look at a table full of food and point to what foods are considered healthy and which are junk. I bet you know someone who considers themselves to be a healthy eater and yet struggles to loose even a few pounds or possibly slowly gains unwanted weight.

    Eating for aesthetics or a desired look can still be healthy but it takes a little more science to know what foods to eat and when to eat them. It also requires much more sacrifice and commitment. This is why a very fit physique is so respected, not only does it look appealing; we all know the work that goes into maintaining it!

    With summer around the corner we all want to tone up a bit (or a bunch!) for swimsuit season. Over the next couple weeks Titan and Jared the “Muscle Mentor” will be focusing our articles on tips to help you tweak your diet for a summer of 6 packs…and have great abs to show off!  Stay tuned…

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  122. Short term memory = Muscle GrowthHaving a short term memory is a must for long term gains in muscle mass.

    We can all think back to a leg workout that had us grimacing to sit on the toilet for the next 5 days! If you only have to think back to last week and the week before that and the week before that (you see where this is going), then your probably well on you way to an impressive set of wheels or have them already.  The point is, building quality muscle is going to involve some pain. The pain associated with soreness or Delayed Onset Muscle Soreness also know as DOMS is not an exact marker for hypertrophy but it does let you know you have broken down some muscle fibers and should be on your way to building back stronger from it.

    Suffering through the effects of DOMS each week only to hit it harder the next week takes determination, mental and physical toughness and a short term memory.  You’ve got to forget about the pain and focus on the goal.

    Some might say that suffering painful muscle soreness each week is insane. Of course those would be the same people who go to the gym every day with a half assed effort and never get the results they only “talk” about. Now which sounds more like insanity to you?  


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  123. Planned recoveryThe number one overlooked factor in building a better body is rest. If you don't rest, then how can your muscles grow? Our bodies need stimulus to grow such as intense training. Once this happens, our bodies are essentially "broken down."  Ironically muscles do not grow in the gym!

    After training, it needs the proper nutrients and plenty of recovery time to grow bigger and stronger so that it can be broken down again, each time building back stronger than before. So if you're not resting well during the week, set aside a day or two of planned rest on the weekend. And remember, rest days are rest days, not eat all the junk you want days. Feed your body well and it will recover like you want it to.

    Have a great weekend!

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  124. Magna Power CreatineSince the introduction of Creatine the supplement world has seen little that can match its performance. Creatine is one of the most used supplements on the planet and for good reason. For our purposes we are going to focus on two.

    1) Creatine increases cell volumization by drawing water into the muscle cells making them larger. A larger muscle cell allows for more vital nutrients in each cell.

    2) Creatine increases the rate of ATP production, the most important type of energy for short bursts, example: heavy lifting.

    There is nothing about the actions of cellular level creatine that needs to be “fixed.” However, other minerals and bonding (protecting) creatine’s absorption can improve its effectiveness. 

    Magnesium is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis. When we workout magnesium is lost due to increased acidity in the muscle and through sweat.

    In order for the body to convert inert ADP to the energy source ATP, magnesium must be present. Therefore, the rate at which creatine can convert energy is directly correlated to the amount of magnesium fond in the muscle cell.

    Bonding magnesium to creatine (magnesium creatine chelate) or Magna Power Creatine®, protects the digestion of creatine as it passes through the stomach acids and is absorbed to the blood stream via the small intestine.

    Want a simple analogy?

    Creatine is like a 1990 Firebird Trans Am, complete with the bird airbrushed on the hood. It’s fast and still badass today!

    Creatine Magna Power® is that same Firebird, but now in 2012 is been refitted (not fixed) with a roll cage, supercharger, headers with straight chrome pipes, new paint and 20 inch Dubs! You can still drive the original 1990 model with good results. But for all out performance, upgrade to what 2012 has to offer!

    For more information click the link below.

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  125. How long should you rest between sets?We can all agree that just showing up and casually lifting some weights won’t get you the results your desire.  But rushing threw a workout doesn’t get the job done either. The question is what is the optimal time of rest between sets?

    If your goal is to pack on lean muscle mass, the answer is about as long as it takes to catch your breath. If you completely recover and allow your heart rate to return to resting levels, the intensity is too low. You should keep a good pump in the muscles you are hitting in the workout, and increase the intensity as the workout comes to an end.

    When hitting large muscle groups at the beginning of a workout you will need longer rest periods, 90sec – 2 min. As you work toward the end with smaller movements decrease the rest between sets to 30 – 60 sec. Think of it like a sprint to the finish or your own personal workout crescendo, finish strong!

    Remember, the gym is NOT social hour, leave the cell phone in your gym bag and crank up the intensity for better workouts and better results!

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  126. Cycle your foodsWe will keep this pretty simple as we recognize brain function may be low on a Monday!

    Today we will discus the importance of cycling different foods into your diet.

    Often time’s bodybuilders will eat the same meals each day for weeks or even months. While this is great for sticking to your goals of getting lean or bulking up, it doesn’t mean it’s the healthiest solution.

    What may be considered “healthy” for a day could leave you deficient if not changed for a long period of time. Our bodies are at their most efficient and resistant when a balance of vitamins, minerals, and probiotics are abundant. The best way to insure a balance can be found is to mix different sources of vitamins from all colors of fruits and vegetables.  Also make sure to get protein from whole food selections of chicken, fish, and lean red meat.  Powdered proteins are quick and easy but shouldn’t be your main source of protein.  Different fats also carry different benefits so make sure a balance of dietary fats from fish, olive oil, eggs, and nuts are consumed.

    These don’t have to be eaten on the same day, but a meal plan that gets a variety of foods in the rotation will give you your greatest gains!...(And keep you from getting bored) 


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  127. Rest = HealthEveryone knows that getting adequate amount of sleep at night is the key to a productive day and more energy, but the benefits don’t stop there.

    People who sleep less than 7 hours per night are more likely to be obese or over weight.  Lack of sleep Impacts the balance of hormones in the body that affect appetite.  The appetite regulating hormones ghrelin and leptin have been found to be disrupted by lack of sleep.  It has also been shown that not enough sleep may interfere with your body’s ability to metabolize carbohydrates, which leads to higher blood sugar and insulin resistance causing your body to store more fat and can also lead to the development of type II diabetes.

            Sleep is vital to gaining muscle.  Muscles don’t grow in the gym.  Muscles grow when you are eating and resting.  The time you spend asleep is one of the crucial periods where the recovery of damaged muscle tissue takes place.  Therefore depriving yourself of sleep is also depriving your body of the muscle recovery process and hypertrophy.  Titan Nutrition’s RestStor has natural sleep aids that guarantee a great night’s sleep to help you stay lean and promote muscle recovery!

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  128. Calf TrainingMuscle Mentor- Jared Ragsdale

    Q-“Not everyone has been given the gift of naturally great calves.  First, did calf development always come easy or did you have to work for every bit of growth? Also, what tips and training methods do you use that have given you the best results?”

    A-“My calves have always been one of my weakest body parts. I am continually trying different things out to get my calves to grow. They still aren't anything to be too proud of, but I have squeezed out a little more growth over time. The things that have worked for me are focusing on use the muscle to do the movement - and not using your tendons.       

    What I mean by that is making sure that you're not bouncing toward the bottom of a rep and placing all the stress on your Achilles tendon. You won't be using a lot of muscle to bounce it back up, so you won't see a lot of growth.

    I think another big problem that I, as well as others, have is passing through that pain threshold and still going. Calves hurt to train hard, and if you're doing them right it can really suck. The growth comes from pushing past that point and beyond while continuously adding more weight over time.”

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  129. Periodization training for best resultsPeriodization Training for better results:

    This type of training is usually used when an athletes are trying to “peak” for a specific event. However, even if you don’t have a specific event you are training for a 3 part periodization routine can be used to confuse your muscles and induce more growth!

    A simple 3 part program should be focused like this:

    Phase 1 – (8-12 weeks) Gaining mass: When gaining mass you are still eating clean but not cutting back on calories.  Proteins, carbohydrates, and fats are at about 40/40/20 ratio. Calories are high, how many depends on individual weight and goals. A good rule of thumb is as long as you can still see your abs, keep gaining. Focus is always on big compound movements with rep ranges around 8-12 for most lifts. Cardio is at a minimum, around 1-2 times per week.

    Phase 2 – (4-6 weeks) Gaining Strength: Now that you’ve added some serious mass, let’s harden things up a bit and push some big weights! Clean up the diet and change you ratio to approximately 40/35/25. Rep ranges will decrease to around 5-8 reps for most compound movements and intensity should be very high. Cardio remains 1-2 times per week. 

    Phase 3 – (6-10 weeks) Shred stage: You’re big, you’re strong now its time to show off your hard work! Strive to clean up your meals allowing only 1 cheat meal per week. Consume the majority of your fruits and grains early in the day and slowly eliminate carbs to greens only in the evening. Calories from Protein, Carbs, Fats will be around the 40/30/30 ratio. Finish your workouts with gut busting intensity and up the cardio to about 3-5 times per week.

    Time this training right and you’ll be looking great and showing off some new muscle this summer! While your personal program may be different it is important to keep evolving and challenging yourself. This type of change in training style helps motivate you to set goals and have a fresh take on workouts when you start getting bored!

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  130. How well are your foods digested?When food is heated healthy digestive aids and enzymes are destroyed. Even raw fruits and vegetables that are the best source of digestive aids can have reduced enzymatic levels due to storage and pesticides. Incomplete breakdown of food can lead to essential nutrients not being released and absorbed. Supplementing with enzymes and digestive aids can help the digestion and absorption of nutrients. Titan’s RestStor nighttime formula has a full panel of digestive aids to help your body absorb nutrients and fuel an anabolic state of sleep.

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  131. Yes, do your cardioEven if your goal is to gain muscle mass a small amount of cardio can help.

    Doing cardio while tyrying to gain muscle helps keep your heart and lungs in good shape. A lifter with good conditioning can reduce rest time between sets and therefore increase the intensity of their workouts! Cardio also helps reduce soreness from heavy lifting by circulating blood and nutrients throughout the skeletal muscle without further breaking down tissue.  Keeping a moderate amount of conditioning while you’re trying to gain muscle makes the getting shredded phase of your workout cycle much less overwhelming!

    The best way to incorporate cardio into your mass gaining cycle is 1-3 times per week and 5 or more hours before or after your weight training. If 2-a-days aren’t possible, a simple 15-20 min of cardio immediately following weights will keep you in shape and still allow you to grow.

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  132. Don't be afraid to failDon’t be afraid to fail. Winning and accomplishing wouldn’t mean anything if we all didn’t know what it was like to lose or fail. Success isn’t revered and respected because it comes easy, success is something that is gained through hard work, correcting mistakes and pressing on. Don’t let the fear of failure keep you from achieving great things. The best among us are those who have persevered through failures and become stronger for it. The road to achievement is riddled with failure. Success is achieved by relentless perseverance in pursuit of your goals.

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  133. Gaining MassMuscle Mentor by Jared Ragesdale

    Gaining Mass Part 1 – Must Do Lifts

                   The must do lifts for gaining mass are the multi-joint movements or the compound movements. This includes things that most people don't like. The 4 most basic compound movements I think are important are: squat, deadlift, bench, and overhead press. Each one of these movements hits more than one muscle and causes a chain reaction in your body forcing it to grow. The more stress, the more adaptation from your body. These lifts will give you the most bang-for-your-buck out of anything out there.


    Gaining Mass Part 2 – Must Do Diet

    Amounts of calories and amounts of nutrients differ so much from person to person that it is hard to give out a set "meal plan" because one person would big and fat on it, and another would hardly again anything. A few rules of thumb that I like to go by are:

    1- Eat your bodyweight in grams of protein minimum, everyday. So if you weigh 180lbs, hit that number every day. I prefer a higher number like 1.5g of protein per 1lbs of body mass - so 180lbs guy would hit 270g of protein per day.


    2- Carbs should be kept mostly around workouts for the biggest benefit, but a little in each meal won't hurt you.

    3- Don't overdo the carbs unless you have a very fast metabolism. Lastly, health fats are probably the thing ignored the most but are the most important.

    4- If you don't have enough healthy fats you won't have proper recovery, or even testosterone production. I prefer to have a higher amount of healthy fats in my diet and a limited number of carbs throughout the day - but I'm not a "hard gainer" like some guys. I can get fat rather easily.


    Here's an example of what I've been doing lately.


    Meal 1- Post workout - protein shake + creatine + some quick carbs like

    bread or pop tarts.

    Meal 2- Lunch - Chicken + fruit + some mixed nuts.

    Meal 3- Chicken or beef + some oatmeal or fruit + some nuts

    Meal 4- This is typically dinner and I will have something like some chicken and rice or tacos. It's more of a relaxed meal and I eat what my wife cooks. I make sure I get about 50g of protein in this meal though.


    Remember gaining quality mass takes time. It’s best to stick to a meal plan for several weeks before taking an analysis of whether or not it been working.

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  134. Do you train with or without a partner?Do you workout with a partner or on your own?

    While training with a partner is more fun and gives you accountability, it’s important to have the confidence to hit the gym on your own. If you’re like most, you have a demanding schedule that doesn’t always allow you to hit the weights at the same time each day and sometimes not even the same gym.

    Lifting on your own takes a bit more mental toughness and focus, you have to keep your goals in mind instead of where you would rather be.  Remember to plan your workout and adjust to lifts that can be done without a spotter.

    If your partner can’t make it, too bad. Throw on some headphones, crank up the tunes and dive in.  In the gym, going solo can be more satisfying than having a partner!


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  135. Product of your choicesAt TITAN we always preach that you are a product of your choices. If you choose to make time to hit the gym each day, work hard, and have the will power to pass up the sweets, odds are your will start seeing a positive result in your physique. If you choose to miss your workouts and give in to temptation in your diet you’ll look, well…like someone who eats too many sweets and misses workouts.

    Staying disciplined is never easy, making the right choice takes sacrifice and a strong will. People often tell you their goals, while making choices that directly contradict the path to lead them their. It’s human nature to look for the easy way out. This is why success is admired and a great physique is respected. We all know the sacrifice it takes to get there. Start making choices not for instant gratification but for long term happiness.

    Have a great weekend!

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  136. How sore is too sore?Q-Jared, Most of us can think back to a killer leg workout that made it hard to use the toilet for a few days! In your experience can a person be too sore? What is the optimum amount of soreness to induce muscle growth verses overtraining?


    A-That's a tough question to answer because everyone is so different. Some people experience a lot of DOMS, and others very little. I think the real answer is that your soreness should be nonexistent or nearly gone on your next leg workout or else you run the risk of tearing down your muscles too much without enough recovery. I do want to add that soreness is not a prerequisite for growth, as I have made quite a bit of strength and size gains in the past without being very sore at all the next day. Just remember, hitting your legs so hard that you can't have an adequate workout the next week is going to be detrimental to overall growth. I think it was Dave Palumbo who said "stimulate, don't annihilate." That sums it up the best I can put it. Explanation

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  137. Anabolic Sleep With RestStorAnabolic sleep brought to you by RestStor NSR!

    Do you “feed the beast” at night with a protein shake or meal right before going to sleep? If so get more out of those nutrients and amino acids by adding a fiber and probiotic blend found in Titan’s RestStor Nighttime Super Regenerator. When we sleep our metabolism nearly shuts off, you can’t take a stimulant to keep it running and eating grains for fiber would add carb calories late at night, a definite no no for keeping a trim waist line.  The fiber found in RestStor NSR helps keep the digestive track moving thus elevating resting metabolic rate. Probiotics aid in the digestion and absorption of nutrients allowing better breakdown of protein to amino acids and later transfer to recovering muscles.

    These are just a couple benefits of RestStor. Read more about how supplementing your sleep can bring new energy and gains in the gym!

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  138. Knucle HeadsYou go to the gym to improve your physique but you also run into some pretty great characters, here’s a few you may have run into… Guy with the constant mean face, too bad ass to notice anyone but himself in the mirror, couple of teenagers playing follow the leader in a completely random trip around the room, the person who spends more time texting than lifting, and our favorite, the part time but genius “personal trainers” who understand the physiology of exercise nearly as well as a chimpanzee! Do you know these people? If not it could be you!

    Weight room etiquette can be a touchy subject and can change from gym to gym or even from time of day.  You can’t change who you share the gym with, so relax don’t let the minor annoyances bother you, smile and keep to your routine. Remind yourself that while strange, at least these characters make the effort to improve.

    We know our readers are more educated than most, as such you should strive to be a good steward of the fitness and bodybuilding arena. Get to work, be friendly and most importantly, don’t be “that guy”!

    Got a weight room pet peeve? Relieve some stress; let us hear about it below.

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  139. Stretch to GrowStretching for muscle growth? That’s right; a tight jumbled muscle is one that is rebellious to growth. Flexibility and performance go hand in hand. Some of the strongest, fastest and most powerful athletes on the planet are also the most flexible. Watch the height of Usain Bolt’s knees as he run’s a 100 meter sprint. That is power and flexibility translated into pure speed! Check out a posing routine of Melvin Anthony or Kai Greene, these guys have muscle on top of muscle with the range of motion that would make most yoga instructors envious!   

    Stretching doesn’t have to take much time if properly added to you routine. Here are a few tips to get you started.

    1.      Primarily stretching should be done after workouts. Before you workout warm-up with some light, slow and full range of motion reps of whatever exercise you plan on starting with.

    2.      Immediately following your workout begin stretching the muscles you just worked. Don’t waste time stretching cold muscles you didn’t even activate.

    3.      If your goal is to alleviate some soreness and keep loose, hold each stretch for 10-15 seconds. To improve range of motion in problem areas you need to hold each stretch for 30 seconds or more.

    4.      If you need some stretching ideas you can always hit a few yoga classes. Who knows, you might even see some hotties you missed with your usual routine!

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  140. Hard GainerQ-“I am 22 years old and weigh about 170 lbs with low body fat. I try to workout every day. My goal this winter is to put on some serious size. I’d like to weigh 200 lbs by next summer but don’t want to put on fat. Is it possible to gain weight and without adding any fat? What do you suggest would best help me reach my goals?”

    A-While it is possible to gain weight without adding any fat, it will be a much slower road and most likely you will just be spinning your wheels. I see guys that look the same today as they did 10 years ago simply because they were afraid to eat enough to grow. Fear of getting fat stops a lot of people dead in their tracks. It is typically much easier to get a little soft and hold onto the muscle while leaning out, than it is to stay lean and to gain at the same time. I would suggest you get at least 1g of protein per lbs of bodyweight, stack in some healthy fats for each meal, and take in some good healthy carbs. Go by hunger but track your diet and your bodyweight. If you aren't making any progress, kick things up a little bit. If you are getting fat, back them down just slightly. Try not to freak out at the first sign of any pudge, too many people swing from one extreme (bulking) to another (dieting).

    Also, stay out of the gym sometimes. You grow when you rest, not when you workout. Hitting it everyday will hinder your gains.

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  141. Do the hard work!Too often you see people in the gym day after day doing the same small movements with little to no change in their physique. After all the time spent in the gym wouldn’t you expect to see some major improvements? People often make excuses for not doing the major movements that produce the majority of results. You might hear them complain that squats are uncomfortable or dead lifts are too heavy so they toil with easier movements. Here’s a news flash for those individuals… It’s supposed to be difficult, that’s why time in the gym is called “working” out, it’s supposed to be heavy, that’s why we call them “weights”!

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  142. Make it a LifestyleShedding body fat and building quality lean mass is on every ones wish list. But this is the real world, not The Biggest Loser. Dropping 10 lbs of weight a week doesn’t happen here in the real world and neither does putting on 10 lbs of muscle (no not even from those promising spam emails)! Building a better body takes consistent training, a disciplined diet and yes the right supplements. Celebrate the small gains, an inch lost in your waist, a few pounds lighter. Train hard but with realistic goals and don’t get discouraged by the occasional plateau. The goal should not just be an outstanding physique but also a healthy lifestyle you can maintain for years to come!

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  143. Stairway to Progress Making progress in the gym, be it weight loss or muscle building, rarely happens in a steady linear patter, rather it’s more like a stairway to your goals. You may make big jumps one week and be stuck on a plateau for the next couple. Don’t get frustrated, embrace the gains and take in stride the work you put in to get there. Hitting your goals and PR’s is great, but living a lifestyle that keeps you fit and healthy is always the end objective.

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  144. AttitudeWant to make your workouts instantly easier? It all starts with the right attitude! Take 30 seconds before entering the gym and remind yourself why you are there, what your goals are, and how this next workout can get you there. The same workout lies ahead of you regardless of your outlook. Start attacking each workout with some enthusiasm and you might find they get a bit easier!

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  145. Top Muscle Building Foods

    1. Oats-You can’t build muscle without energy and oats provide the perfect carbohydrate and are packed with B vitamins and minerals.

    2. Eggs- Natures perfect protein! Eggs are not just a great source of protein; they also provide a balanced fat and lots of vitamin E.

    3. Beef- Lean red meat is packed with protein, is a natural source of creatine and drives healthy testosterone levels.

    4. Almonds- Healthy fats are essential for optimum hormone levels and energy production. They are also full of essential vitamins and minerals.

    5. Salmon- This fish is swimming with lean protein and omega 3 fatty acids. Salmon builds muscle while giving you shinny hair and skin.

    6. Spinach- Mom was right, eat your spinach! Green leafy veggies provide dietary fiber keeping your digestion churning and spinach is possibly the most vitamin rich veggie you can eat.

    7. Yogurt- Without the healthy bacteria and probiotics from yogurt you’re missing out on optimum digestion and nutrient absorption.

    This is our list; share with us some of your favorites.

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  146. Plan for ResultsPlan for results…You see it every day in the gym, guy walks in and starts with a few DB curls then to the bench for a few sets. Next maybe some lat pull downs and some half ass crunches, all with no purpose, no intensity. Don’t be this guy; make your time in the gym count for something. When Monday comes have a plan for your workout, better yet for your week, write it down and then attack it! You’ll be glad you did!

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  147. Looking good is your choiceWe are all a product of our choices. To this notion we all look exactly the way we want! Don’t think so? Think about this. Every decision we make regarding our diet, training, and recovery effects the way we look. If you skip a workout or 2 each week, enjoy a fast food meal for lunch and have drinks with friends more often than you do cardio, chances are you aren’t completely happy with your level of fitness. Conversely, if you bust it in the weight room, rarely cheat on your diet and make sure you hit the cardio, you should be at least on your way to physique that will turn some heads! Don’t waste time or blow smoke about how you wish you were in better shape or if you could only loose a few lbs. Start making the decisions that will give you the body you want!

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  148. Mind Muscle ConnectionFocus on the muscles you are training. It sounds simple but how much effort do you put in to this mind to muscle connection? We talk a lot about not just going through the motions in the gym and hap hazardly throwing around the weights.

    Just like your muscles need to be trained your mind should be trained to focus on the muscle group you are

    trying to work. Take for example a lat pull-down, you can pull the bar down using only your biceps, but is thatthe reason you chose that exercise? Instead with each concentric contraction think of squeezing your elbows down and wide using only your lats, slowly let the bar back to the top and stretch your lats as far as possible. Example 2: Bench press is possibly the best overall pectoral lift you can utilize but too often it is an opportunity to let your ego take over the workout. If you goal is to build the best chest, lower the bar slowly with wide elbows touching high on your chest for the best stretch possible. Drive the bar upward and arch over you eyes and finish by manually squeezing your chest together at the top of each contraction.

    Focusing on the quality of each repetition is an easy way to increase the intensity of your training sessions. If you feel you have hita plateau in your workouts reevaluate the connection you have to the exercises you are performing. Squeeze and stretch each repetition thinking of only the muscle you want to grow. You will instantly notice bigger pumps and more soreness from each workout. Soreness isn’t always a marker for growth but it does let you know if you recruited the correct muscle groups in your previous workout.


    While this may be old news to many of you, a good reminder never hurts, or in this case maybe it will!

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  149. Lipo-ShredLipo-Shred Hypershock is Titan Nutrition’s second generation thermogenic designed to amplify your body's metabolism, diminish cravings, shed water weight, and boost energy levels! Lipo-Shred Hypershock is not everyone's "diet pill." Hypershock was designed by the Titan team specifically for the serious fitness enthusiast or bodybuilders cutting for competition.

    Titan's Lipo-Shred formula is a proprietary blend of cutting edge raw ingredients which are the blueprint for increasing lipolosis (the breakdown of fatty acid). While sending your body’s metabolism through the roof Lipo-shred also pulls off unwanted water leaving behind only dry deep cuts.

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  150. Mondays WorkoutsIt’s Monday, time to get back to the gym! We know it’s not the easiest day to push yourself through a grueling workout, but not every day spent in the gym is going to be pain free and full of personal bests. The point is you show up, and get work done! All of us can think of a day we missed a workout only to later wish we would have sucked it up and gone in. There has probably never been a time you left the gym thinking, “Na, I wish I hadn’t worked out today”. 

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