How Do bodybuilder build their muscles and what food habits they follow to build strong muscles?

I am often asked how do bodybuilder build their muscles and what food habits they follow to build strong muscles? Well, first thing I say is consistency. Yes, you heard me right! That’s the first quality once needs to excel in a sport or profession to be successful. If you have discipline and dedication then you can accomplish the most difficult task easily. 

Now getting to diet or the food habit they first get big by bulking up. They consume lot of calories to accomplish the size they want to achieve and then they go on a cut or rather a calorie deficit diet. when on a bulking diet, they eat food high in carbs and fats then later on gradually reduce the calorie consummation. Mostly they eat Rice, sweet potato, chicken, eggs, lots of veggies, milk and fish. When it comes to calories it purely depends on what kind of look are they gunning for and the weight class or the show they are competing. So fundamentally if you want to bulk you have to increase the calorie intake and to get cut you have to be on a calorie deficit. 

Here is a video of simple meal I follow on a typical day. This is my Transformation series and what works for me necessarily will not workout for you. So find the right balance. 

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3 Best Resistance Band Exercise for bigger biceps no attachment using Decathlon Resistance Band

 3 Best Resistance Band Exercise for bigger biceps no attachment using Decathlon Resistance Band. When I was looking for best resistance band to buy in India during lockdown. I bought Decathlon Resistance band 45 kgs, it’s worked really well. I have been constantly asked by YouTube and Instagram followers to do a video on what resistance band can they buy in India or resistance band to buy from amazon. We’ll all I can say is, I have a Decathlon Resistance Band and now let’s get to work and exercise with resistance band.

When it comes to training arms its intensity and right amount stress which is important. Now let’s focus on best exercises for biceps using resistance band. My big 3 exercises which work really well for me whether it’s using free weights like dumbbell and barbell or you want to use resistance band. The core principle of weight training remains the same.

Here is a video of me explaining the best exercise for big arms.

3 Best resistance band biceps exercises performed are:

Normal curls medium grip - 3 sets of 12 Reps

Hammer curls - 3 sets of 12 Reps

Preacher Curls - 3 sets of 12 Reps

* Bonus Exercise: Reverse resistance Band Curls.

Please comment whether arms are your lagging body part and I will make specific videos to target them.

Link for Decathlon Resistance Band45kg Review

https://youtu.be/tfHz-0gunBU

Link for Decathlon Resistance Band full body workout

https://youtu.be/0rYYawu8qG4

Link for Decathlon Resistance Band Leg workout

https://youtu.be/QffEhBtmSfg

No Equipment Full Body Home Workout for weight Loss

 Many of you have been wondering how to get fit and loose weight without going to gym and staying at home. Well, I have a perfect workout for you folks. Its strength and condition based and is very effective in shedding fat. You can get in good shape and be fit if you follow the routine. Let me tell you all you have to do is a 15 minutes full body home workout. 

Now, follow along with me to do a No equipment full body home workout. This workout can be done inside your home or in your backyard. This is designed to build endurance and strength and stamina over a period of time. The workout comprises of following exercises.

Hindu push ups

Push up variation right from Normal/wide/close grip.

Kick outs

Kicks touching your toe

All done in combination one after another with little rest in between but if you are a beginner then to do take breaks as and when you feel like and gradually build endurance. Here is a video instruction of me doing the workout all out. 

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Barbeque Chicken at Home | BBQ Chicken Recipe

When we talk about food, what’s the first dish that strikes your mind and heart, if you are a food lover like me. Yes, you heard me right I love food. My personal favorite is BBQ chicken, cooked or grilled I am always ready to devour it with a hungry belly. I love to workout and stay in shape but I am not the type, who stays or shies away from food. If you eat more workout more, burn calories but never compromise on your favorite food.

I will tell what, when it comes to BBQ or barbeque chicken it makes everyone happy and you can eat it on any occasion and anywhere right from your backyard cooking grill to a fancy restaurant. I have found few good qualities in BBQ chicken compared to other dishes is its juicy, easy to cook and you can flavor them as you like. Oh! Did I happen to not say affordable? Being into fitness and bodybuilding I can’t stress enough the value of proteins and amino acids. Now that’s a different topic, lets stick with BBQ, shall we? I typically cook barbeque with 1 kg of chicken that’s like 2/3 lbs. of chicken for people using lbs. metrics. 

How do I make BBQ? well let me list down the ingredients I use to cook a mouthwatering barbeque chicken recipe. 

Chicken

Butter

Chili powder

Mustard powder

Salt and pepper

Some secret spices 

These are some of the stuffs I use to cook a BBQ chicken, please do watch my YouTube channel and subscribe for more.

Decathlon Resistance Band 45 Kgs Leg Workout | Resistance Band for Home Workout

I bought a Decathlon resistance band 45kgs of resistance. I find the resistance band workout to be very effective and efficient, however by no means am I saying that they can ever be better than free weights. Every piece of equipment has its use in time and place. Now we have less or no access to gyms, can’t or don’t move much. So that brings us to the question how do we get in shape then? Well, you are in luck please follow my resistance band workout where I detail all resistance band exercises right from a leg workout, chest workout, arms workout and also back workout. 

 Resistance bands are unique and mobile can be carried anywhere anytime unlike a machine or free weights. Also, you can do lot of exercises with one piece of equipment. Now that’s what I call a great exercise tool. I have designed a leg workout and consist of only 4 exercises you need to do to keep up in shape and tone your leg muscles.

Please do follow and subscribe to my YouTube channel. Let’s workout and smash it!

Homemade Indian Butter Chicken | Dhaba style Recipe

 Homemade Indian Butter Chicken | Dhaba style Recipe will be shared today on my blog to all food lovers. Even though it’s a bodybuilding channel, my love for cooking and sharing some of the healthy diet shall continue and let start from one of the most beautiful dhaba style dish. The famous Indian butter chicken is a mouthwatering dish and the tender meat with this amazing gravy will make you go on a bulking mode and build lot of mass for sure. It’s not only popular in Asian countries but also across the world. 

so, without further ado I am going to share my video from my YouTube channel.

Ingredients

1 kg skinless chicken large slice, 

cut into roughly 1-inch cubes 

1/4 cup full-fat plain yogurt 

1 tablespoon olive oil 

1 tablespoon ginger garlic paste 

1 teaspoon dried coriander

 1 teaspoon Kashmiri Lal Mirch 

1 teaspoon cumin Salt to taste 

whole almonds 

8 whole cashews 

2 tablespoons unsalted butter

1 tablespoon ginger garlic paste 

1 teaspoon sugar 

1 (15-ounce) can canned diced tomatoes 

2 tablespoons dried coriander 

1 1/2 teaspoons ground Garam Masala 

1/2 teaspoon ground Kashmiri Lal Mirch 

1/2 teaspoon salt 

1 cup water 

1/4 cup heavy cream 

1/2 tablespoon Kasuri Methi

Vince Gironda 36 Eggs a Day Diet | 3 Dozen Eggs a day diet

Vince Gironda was a legendary bodybuilding from golden days of bodybuilding. He was an amazing bodybuilding trainer who trained many great bodybuilders and Hollywood super-stars. He propagated 36 eggs a day diet. yes, you read it right! Its 36 whole eggs not egg white. Vince Gironda was a revolutionary trainer and had many theories on diet, training and rest. He had created 8 x 8 workout, unique diets and working out protocol. 

Now let’s talk about cholesterol, our body needs it to make hormones, vitamin D, and substances that help you digest foods. cholesterol is a waxy fat-like substance that's found in the cells of your body.

LDL - Bad cholesterol. HDL - good cholesterol.

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Mr. Olympia 2020 Predictions

 Mr. Olympia is the super bowl of bodybuilding and it has been the main draw from the beginning. Right from the time Larry Scott who was and won the first Mr. Olympia to Brandon Curry who won Mr. Olympia 2019. We have Seen great champions like Sergio Oliva, Arnold Schwarzenegger, Frank Zane, Franco, Lee Haney, Dorian Yates, Ronnie Coleman, Jay Cutler and Phil Heath. Well, I mentioned almost every dominate Mr. Olympia in the history of bodybuilding.

Now this year can be another history making year for bodybuilding if Phil heath wins his 8th Mr. Olympia Title. This will tie him with Ronnie Coleman and Lee Haney, only two men in the history of bodybuilding sport two hold the title so long. This year I see lot of competition in Mr. Olympia 2020, we have Big Ramey, Phil, Brandon, William Bonac and new sensation Hadi Choopan. well, as you all know I am a bodybuilding fanatic and a historian who loves the sport so much.

Here is my  Mr. Olympia 2020 Predictions and placings. If you haven't subscribed to my YouTube channel, Please do and follow the bodybuilding history.

How to Cook Tandoori Chicken without Oven

How to Cook Tandoori Chicken without Oven? you may ask. Well, I have a solution, please follow the video on my YouTube channel. Now let’s get to the recipe to cook Tandoori chicken. My recipe will make the chicken so tasty and soft and juicy. Its one of the best chicken appetizers that makes people love it so much all over the world.

Now if you don’t have an oven then use the frying pan. Start by mixing curd or yogurt in a bowl. Add species like salt, pepper, onion, garlic, lemon juice, ginger, oil and tomato grinded in mixer. Mix this to the chicken thighs and marinate this for 4 hours.

Now fry this chicken in a frying pan for 25 minutes changing sides make sure you don’t over cook it. To make it very spicy add chili powder. Post that the Tandoori chicken is ready to be served. 

Resistance band for full body workout

Well when you don't have access to gym or gym equipment one solution I can suggest is body weight exercise and resistance band.

I have never used resistance band earlier nor have I had a situation where I had to use them as I always either tried in the gym or was very active doing martial arts. Now this lockdown created a situation where I was made to use them and I tell you I have been very impressed by it.

I bought a Decathlon domyos Resistance band and it's resistance is 45 kgs.

https://youtu.be/tfHz-0gunBU

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Quarantine Home Workout HIT body Transformation series

Hello brother in irons and all the folks who are unable to access gyms due to quarantine. It been almost two weeks since the quarantine began and my transformation started. I would guide you and would love if you follow my journey. 

I have started training with bare minimum weights but determined to get in best possible shape I can during this time. Lot of body weight moments and use of weights available, I plan to figure out best possible way to get in shape. I have a sample workout I did on my day 6 of quarantine. 

Barbell floor press 

45 kgs 5 x 20 reps

Shoulder press dumbell 

22kgs 5 x 7 reps

Dumbell shrugs

32kgs 4 x 10 reps

Follow my journey and stay safe.

BASIC EQUIPMENT Home Quarantine Workout

Well Quarantine doesn't mean you have to stop working out. I am building a home gym and slowly collecting all the equipment needed to build a basic beautiful home gym. What are the essentials you may ask, well I shall do a separate blow for that. But as of now here is. A workout video with BASIC EQUIPMENT Home Quarantine Workout this is my quarantine workout.

 Do follow my journey and subscribe to my YouTube channel.

Quarantine workout Day 3

Even before Quarantine began happening I started to build a home gym which is in it's early stages right now. Today is the day 3 of my quarantine workout. Here is a glimpse of my workout shot on GoPro Hero. Subscribe to my YouTube channel and follow my journey.

I always believed in keeping things simple and avoid fancy moves or extravaganza as much as possible be it life or in my way of shooting videos. It always important to tell the story and create a connection and help one another than making a movie kind of a look.

Here is my workout which is simple yet effective.

Floor press dumbell 16 kgs 2x20

22kgs 3 x 12

26kgs 2 x 10

Dumbell shrugs. 32 kgs 4 x 8

Dumbell shoulder press 22kgs  3 x 5

Skull crushers 25 kgs barbell  4 x 10.

Always keep the fire burning and keep training with whatever equipment you can gather. Till next time take care and stay safe.