Greg Plitt is a fitness model, actor, and an ex-military ranger. In my opinion, he has one of the best bodies and physiques on this planet. He appeared on more than 100 magazine covers, in about 10 movies, and he owns a webpage which contains tons of his healthy food recipes and training videos.
Check out his other videos too, as the speeches that he gives are often very motivating.
Brad Pitt's physique in movie Fight Club has become kinda legendary. Many people look up to it while trying to get fit. I'll cover Brad's diet and exercise routine in this article. The fact that his body fat was really low (~5%) made it possible, as he stated, to have awesome abs without doing any straight-ab exercise.
He did 3 sets per exercise - 15 reps per set with weight that would make the last one go to failure, and more reps when doing bodyweight exercises.
Short rest time - 60 seconds between each set.
Now the most important part - diet. He followed a very strict, healthy diet - eating 6 times a day, with only supplement being whey protein powder. It looked like this:
Morning snack: canned tuna in wholewheat pita wraps.
Lunch: 2 chicken breasts, with 75-100 grams of brown rice and green vegetables. Afternoon snack: protein bar or whey protein shake and 1 banana (this was pre-workout time). Post-workout snack: another whey protein shake and 1 banana. Supper: grilled fish or chicken, more brown rice, veggies and a large salad. Bedtime snack: low fat cottage cheese or a casein protein shake.
I recommend to watch this movie, if you already haven't!
Kai Greene is the one whose videos I watch for motivation. His speeches, his life story, his personality is what makes him truly special in the world of bodybuilding.
I will start with one of my favourite bodybuilders - Stefan Havlik. Being from the same country as me - Slovakia - and being called The King of Slovakian bodybuilding, I always support him in international contests. Born in 1975 in Kosice, he's been training for about 15 years now.
His most notable achievement is winning Arnold Classic Amateur overall in 2012, allowing him to get his pro-card. He, however, declined it with words: "I'm gonna wait a few years until I can really compete with the big guys, I don't wanna be just a placeholder there."
You can get more info and all of his achievements on his facebook page
There is food you should avoid, and there is food that you pretty much can't go without if looking to boost your muscles. Food rich in protein, food that raises your growth hormone levels, or contains important vitamins. Here are some examples:
Beef - not only it is a great source of protein, it also contains cholesterol, zinc, iron and vitamin B. Brown rice - this whole-grain type of rice is slow digesting and provides you with energy long after you eat it. Furthermore, it boosts growth hormone. Eggs - eggs are pure protein, and yolks also contain cholesterol - but don't be fooled, eating yolks is actually proven to lower your bad cholesterol levels. Cottage cheese - another excellent source of protein which I have lately kinda fallen in love with, it is best to eat before sleeping as it contains casein - slowly digesting protein which will fuel your muscles through the night. Milk - contains both whey protein and casein, so can be drank both before/after workout and before going to bed. Try to get organic milk which has 70% more omega-3 fatty acids than regular milk. Oranges - have one before workout to boost your endurance, strenght and muscle growth. Spinach, broccoli - both are good sources of glutamine and are considered one of the most "fit" vegetables that should be in everyone's diet. Ezekiel bread - contains all 9 amino acids that body can't produce.
