Monday, 9 September 2013

Ketogenic diet

The principle of ketogenic diet is fairly simple - you eat very little or none carbohydrates at all . This makes your body enter ketosis and release ketones into your body, which starts using fat (instead of carbohydrates) as a fuel.
Ketogenic diet is believed to shred your body fat while preserving muscles.
It is supposed to look like this: 5 or 6 days of low carbs (I suggest no more than 30 grams), and 1 or 2 days of high carbs.
Since you can't eat any full-carb foods, you will need a lot of fat for energy, and a lot of protein to preserve your muscles.

Examples of food you can safey eat and remain in ketosis: Beef, Steak, Hamburger, Prime Rib, Filet Mignon, Roast Beef, Chicken, Duck, Any Fish, Tuna, Salmon, Trout, Halibut, Lamb, Pork, Bacon, Ham, Eggs, Shrimp, Crab, Lobster, Butter, Oils (Olive Oil, Flaxseed oil, etc.), Mustard, Salt, Pepper, Soy Sauce, Tea, Coffee

Now these food contain some carbs, so eat only in limited quantities: Broccoli, Spinach, Lettuce, Cabbage, Bok Choy, Kale, Asparagus, Mustard Greens, Mushrooms, Cucumbers, Pickles, Celery, Green Beans, Brussel Sprouts, Cauliflower, Artichokes, Peppers (Red, Green, Jalapeno, Habanero), Onions, Sprouts (bean, alfalfa, etc.), Radicchio and endive, Herbs - parsley, cilantro, basil, rosemary, thyme etc, Radishes, Sea Vegetables (Nori, etc), Jicama, Avocado, Asparagus, Green Beans and Wax Beans, Broccoli, Summer Squash, Zuchinni, Scallions or green onions, Bamboo Shoots, Leeks, Brussels Sprouts, Snow Peas (pods), Tomatoes, Eggplant, Tomatillos, Artichokes, Fennel, Okra, Spaghetti Squash, Celery Root (Celeriac), Turnip, Water Chestnuts, Pumpkin, Nuts, Flaxseeds, Cheeses, Salami, Pastrami, Hot Dogs, Sausages, Ribs, Buffalo Wings, Liverwurst, Oysters, Abalone, Protein Powders

And finally a list of stuff you can't eat at all: Beer, Mixed drinks, Bread, Milk, Pasta, Grains, Cereal, Rice, Potatoes, Corn, Carrots, Peas, Candy, Cake, Cheesecake, biscuits, Donuts, Fruit Juices, High Carb Fruits (Apricots, grapes, Bananas, Peaches, Nectarines, cherries, Pomegranates, Mangos, Figs, Dried Fruit, such as dates, raisins, dried apricots, and prunes etc.), Pastries, Non-Diet Soft Drinks, Rolls, Bagels, Popcorn, Battered Foods (Fried Chicken, etc.), Gravy, Honey, Sugar, chocolate and Corn Syrup.

Saturday, 29 September 2012

Mr Olympia 2012 taking place tonight!

An annual competition takes place this weekend in Las Vegas, Nevada - Mr. Olympia 2012. It's gonna peak tonight, as the 212 showdown and Mr O finals start in under 9 hours from now.
 The prevailing opinion is that the top 2 battle will be between Phil Heath and Kai Greene, with Warren and Wolf placing in top 5 as well. Kai Greene is tied for 2nd place because you simply can't be the world's best bodybuilder if you fucked a fruit.

You can watch the live stream here

Friday, 20 July 2012

Nikola Weiterova

Nikola Weiderova for NUTREND

A video clip of the most succesfull bikini fitness competitor in preparation for Arnold Classic 2012.

Thursday, 12 July 2012

Phil Heath - Becoming Number 13

This is a movie I like very much, as it is both entertaining and informational. It depicts Heath's period of life before last Olympia, what the training looked like, how he felt all the time. Great full-length movie, everyone interested in bodybuilding should watch it.

Tuesday, 12 June 2012


Aziz Sergeyevich Shavershian - many people know the story of Zyzz, and many have been motivated by it to live a healthier lifestyle. Zyzz was an Australian amateur bodybuilder born in 1989 - died in August 2011 by a heart attack in a Bangkok sauna (even though his brother Said "Chestbrah" Shavershian doesn't believe he died this way).
Zyzz started working out to become bigger. He did, and so did his name on the internet. Called "The god of aesthetics, son of Zeus, and brother of Hercules" by his followers, there's currently 250,000 fans on his facebook fanpage, up from 40,000 before his death. His legacy lives on and is only getting stronger.
A few facts I thought might be interesting:
-He covered his famous "Veni, vidi, vici" tattoo with roses in his last days in Thailand
-According to his brother, the Thailand authorities kept changing the cause of his death, even said he fell asleep on a massage table and didn't wake up. They also performed autopsy without permission before bringing him back to Australia
-He wrote a book of his personal knowledge and experience in bodybuilding
-He studied business and created his own supplement label "Protein of the Gods"

Monday, 4 June 2012

Ronnie Coleman

Ronald Coleman was born in Louisiana in 1964. He graduated in accounting, and after graduation he became a police officer in Texas. He joined a local gym, and accepted Brian Dobson as his trainer. They started preparing for Mr. Texas, which Coleman won in both heavy weight category and overall.
He won his first Mr Olympia in 1998, and became undefeated for 7 years, until 2005 (Jay Cutler defeated him). Along with Lee Haney, he holds the record for most Olympia wins in row (8). Another record he holds is Most wins as a IFBB professional - 26. He retired in 2007 after placing 4th in Olympia.

Monday, 28 May 2012

Chicken breast salad with fruit

This nice recipe for grilled chicken breast salad with fruit/veggies I have yet to try, but it looks great and easy to prepare. You can whatever fruit or vegetable you like to the salad - I am gonna try it with lemon or orange, but feel free to add strawberries or any kind of berries, tomatoes, or pepper.


1 pound skinless, boneless chicken breast halves

1/2 cup pecans

1/3 cup red wine vinegar

1 cup olive oil

1/2 onion, minced

1 teaspoon ground mustard

1 teaspoon salt

1/4 teaspoon ground white pepper

2 heads Bibb lettuce - rinsed, dried and torn

fresh fruit/veggies of choice

  1. Preheat the grill for high heat.
  2. Lightly oil the grill grate. Grill chicken 8 minutes on each side, or until juices run clear. Remove from heat, cool, and slice.
  3. Meanwhile, place pecans in a dry skillet over medium-high heat. Cook pecans until fragrant, stirring frequently, about 8 minutes. Remove from heat, and set aside.
  4. In a blender, combine the red wine vinegar, sugar, vegetable oil, onion, mustard, salt, and pepper. Process until smooth.
  5. Arrange lettuce on serving plates. Top with grilled chicken slices, strawberries, and pecans. Drizzle with the dressing to serve.