Tips and tricks

Supplement Tip:

  • Utilize your BCAA, studies show lately that consumption of BCAA before, intra and post is most optimal for muscle hypertrophy.
  • If you are on a low-carb diet; and hunger is an issue, try eating butternut squash as your carb source. It is half the carbs per ounce when compared to a sweet potato.
  • To avoid cheating on your diet try to eat your clean meal as soon as you start to get hungry(no sooner than 2hours though). I found this to help neutralize my cravings and it helps get my mind off the hunger.
  • For a good late night (zero carb) snack, mix 1 scoop of IsoJect (whey isolate) and 3/4c. Egg white in a shaker (shake well). Spray a small pan with cooking spray, pour the batter on to the pan and cook like a pancake. *add sugar-free jelly and some PB2 or Almond butter for a topping. This is a good way of neutralizing late night cravings and staying away from carbs at night.
  • Eliminate sugars, and artificial sweeteners from your diet this week, keep your carbs from complex sources such as (oats, brown rice, sweet potato, & vegetables). Also, consume 2+ gallons of water daily. You should notice a decrease in water retention, giving a tighter more conditioned look.
  • AWESOME LATE NIGHT SNACK- PROTEIN COOKIES INGREDIENTS:
    1.5 scoops of whey isolate (Evogen Nutrition IsoJect)
    1/2c. oatmeal (uncooked)
    1 whole egg
    1 tsp baking powder
    1.5 tbs almond butter or peanut butter
    1 tbs grape seed oil
    2 tbs sugar-free pancake syrup
    *MIX ALL INGREDIENTS TOGETHER, Spray cookie sheet with cooking spray, form small balls about 1-1.5in in diameter, place apart so they don’t touch, bake at 375 degrees for 8-10mins

Workout Tip:

  • Before training each day this week. Take about 60 seconds to close your eyes before your workout. Visualize how your workout is going to go. Visualize your pump, visualize you throwing up the big weight! Take this time to clear your mind and focus on what matters at that moment. The PUMP!
  • At the end of the last set of each workout, flex the muscle you are training as hard as you can for 10 seconds to help optimize your pump.
  • Instead of lifting the weight from point A to point B try to focus on the whole range of motion. Squeezing the muscle on the positive motion and keeping constant tension on the negative motion. ***mind to muscle connection, be present throughout every rep and every set.
  • Try to incorporate a rest pause set at the end of a few of your workouts for each body part this week. Example: Bench Press: come down and hold the weight on your chest for a “one-one thousand count” before pressing up. Or for a bent over row, rest the weight on the ground for a “one-one thousand count” before rowing up. This will shock the muscle and recruit different fibers to help accelerate growth.
  • Implement an abdominal exercise in between your sets this week. This will increase your training intensity, and aerobic training. Also keeping your core active throughout your training will help increase output on your lifts and burn more calories.
  • Change things up this week and challenge yourself. Try incorporating a reverse drop set for one of your exercises each day this week. A reverse drop set is doing the exercise with a given amount of weight and then with no rest doing the exact same exercise again with more weight.

Nutrition Tip:

  • Try your best to utilize your refeed day. Use a cheat meal as extra fuel to help your weak body parts. The extra calories, sodium, and macros will over nourish the muscle ensuring that it will be able to help maximize its recovery.
  • On a lagging body part try to implement a carb drink (Glycoject by Evogen) pre/intra/and post workout to maximize muscle glycogen, which in turn will help you sustain and optimize your pump.
  • For maximal growth consume 25grams of ISOJECT by Evogen nutrition w/ 1 scoop of aminoject right after workout followed by post workout meal 45-60 mins later.
  • A great product to help aid in digestion is “Digest-all” by MRM. Take 1-2 capsules prior to each meal to help get maximal absorption of nutrients from all of your food.
  • Dieting can be rough if you are craving something sweet try making AminoJect Popsicles! Use a popsicle tray, mix the AminoJect with water, pour, freeze, & enjoy! Perfect for a post-workout treat to cool you down after a tough workout!
  • ACETYL-L CARNITINE this is a very concentrated form of carnitine. It has shown to support brain energy and cognitive functions. It is the highest quality carnitine to provide anti-oxidant support to the Central Nervous System. This is an awesome supplement to use when dieting, especially when you are on a low caloric diet, and have extremely low body fat. Cognitive functions have shown to slow when the body is hungry and at an extremely low body fat levels. This supplement can help counter those effects. *EVOGEN NUTRITION’s CARNIGEN has a significant source of ACETYL- L CARNITINE