Working out during the festive season & new years resolutions

10:00 Eugene Madondo 0 Comments

Hey guys I hope you are having an awesome festive season so far. A few days back it was Christmas and I'm sure many of you enjoyed the festive treats. Lots of people are going to gain weight (fat) during the festive season and are going to try and work it off at the beginning of next year. Losing weight and getting in shape is going to be many people's new years resolution and most will fail to do so but the dedicated few will get in shape or get back in shape.

Some people who workout regularly slack off during the festive season and end up gaining lots of bad weight and getting out of shape, my approach to the festive season is to use it to bulk up and treat is as any other time of the year in terms of my workout schedule (oh in fact I workout more during the festive season since I have more time since I am not busy with school).  My gym closes around Christmas till the start of the following year, although this sucks for me, I still find a way to workout at home using body-weight exercises and dumbbells because its important for me to maintain or even improve my physique even when its the festive. Just because its the festive season it does not mean your workouts have to stop. You can still eat the festive treats and work them off at the gym or even include them when you are counting your daily calories.

Below are pics I took yesterday showing how I currently look, I have not gained any weight and yet I seem more muscular and ripped. 

staying in shape this festive season Eugene Madondo
A healthy attitude is contagious but don't wait to catch it from others. be a carrier.

staying in shape during festive season- african muscle 6 pack abs

staying in shape during the festive season - eugene madondo african fitness

If you want to stay in shape during the festive you can do it as long as you continue training, watch how much you eat and maintain discipline. If you fail to maintain your regular routine during the festive season or even if you want to begin the new year by getting in shape you can also do that as long as you put your mind into it and you don't give up. As Tom Stoppard said "a healthy attitude is contagious but don't wait to catch it from others. Be a carrier" I wish you all a happy festive season and best of luck with your goals in 2015.

The Best Fitness Channels on Youtube

12:00 Eugene Madondo 0 Comments

Hey guys I love everything fitness related hey, when I have time I live fitness, I read about fitness and I watch fitness videos on YouTube the whole day. There are just so many fitness channels out there it may take you a while to find great quality channels which provide the information that you need. I for one follow different types of fitness channels from from calisthenics channels to regular Joe's like myself trying to achieve their dream physiques to fitness models and pro bodybuilders channels. Today I am going to share some of my favourite channels that I follow, these are mostly bodybuilding channels if you are interested in fitness channels which deal more with calisthenics (bodyweight exercises) click here.



In my opinion fit media channel is the best fitness channel on YouTube. They have great quality videos and they feature the top guys in fitness from around the world regularly. They also feature new comers in the fitness industry and they follow their progress and update us on their achievements throughout the year. I like the format of this channel and they post video's regularly so there is always new videos to watch.


This channel has great motivational videos from athletes sponsored by Body Engineers. And it has workout and dieting tips and workout videos from top fitness guy Tavi Castro (they also share his inspirational story which you can watch in the video below. Body Engineers does not upload weekly but when they do upload something its usually really great quality.


This channel is updated regularly and offers some of the best fitness advice on the internet. If you are looking for some no bullshit truth then this is the channel for you.


When it comes to quality of videos this channel is the best. This channel uses a short documentary style in its videos and videos are hardly uploaded but I recommend that you watch all the videos on this channel (all 6 of them) and you will be inspired to pump some iron.

Frank Yang

This channel is not your usual fitness channel it entertaining to follow because the creator of the channel is crazy in an entertaining way. Just watch these videos below.


The host of this channel Chris Jones is awesome and his personality makes his channel stand out, also he knows what he is talking about and uploads videos regularly talking about everything fitness related. You will not have a shortage of videos to watch on any fitness topic on this channel.


Elliot Hulse offers some of the best advice on lifting and life in general, his channel is unique from other fitness channel because of his personality and the way he approaches or looks at things fitness or otherwise. Take a look at these vids below they will explain what I mean better than my words can.

There are plenty of other great fitness channels out there, these are just some of my favourite ones, check them out and see if they are not the kind of thing you are looking for. These channels have lots of followers so I am sure some of you already follow these channels. Please don't spend too much time watching fitness channels, the most important thing is to actually go out there and use knowledge you have gained or use the motivation you gain from watching these videos to push yourself harder in the gym so that you achieve your fitness goals.

Ripped Abs In December - Progress Update

10:13 Eugene Madondo 0 Comments

Hey guys, Its been a while since I last posted here. The last progress update I wrote was in July when I had lost about 10kg (20lbs) from Jan to June. I got back into full time gym and I started gaining my mass back in June and I shared how I was doing it here. I managed to gain back  about 4 kg (8.8lbs) in about a month between June and July. I then went back to school in the later half of July, back to living by myself and cooking for myself. I had planned to workout as often as I could, my aim being at least 3 times a week. I had planned to gain all of the mass I had lost and document it but that was not possible as I was very busy until now. I am going to share what happened from July until November and where I'm at now in terms of weight loss/gain.

eugene madondo ripped december 2014
How I look this december

So what happened from July till now?

Take a look at the picture above, that is how I look now in december. I was not able to gain more weight so I am around the same weight I was in July which is 75kg (165lbs). I am disappointed that I was not able to gain more weight but I am glad I was able to maintain my gains from June. I went to the gym as often as I could, at most I went to gym 3 times a week and there were weeks where I was really busy and I could not go to gym for a week or two but I would get back into regular gym sessions soon after that. I have noticed that most of my mass loss was from my legs and it has been really difficult to gain it back without regular leg training sessions, my pants still don't fit me right.

Eugene Madondo december progress looking ripped

My goal in December and January is to go back to gym full time and try to gain back my mass so I go back to my original size of about 80kg (176lbs), and I want to gain back my leg size from before so that my pants fit me again, I have a really tiny waist at the moment (32 inch pants don't fit me). I will keep you guys updated on my progress in the next few weeks, you can expect workout vids, motivational vids and posts on my diet and what supplements I am using (I'm currently only taking creatine monohydrate).

How I'm Gaining My Mass Back

13:24 Eugene Madondo 0 Comments

Hey guys I have been home for about 3 weeks now, and its been about two weeks since my last update. When I came back home I was weighing about 71kg (156lbs) having lost about 9kg (20lbs) in the last 5 months. I am now weighing 75kg (165lbs) which means I have gained about 4kg (8.8lbs) in the past 3 weeks. I am going to share with you guys how I have done this in this update post and I am also going to show you how I look currently compared to a few weeks ago in the video at the end of this post.

how I gained 9lbs in 3 weeks
me during arm workout 

 What I have been doing to gain my mass back

The first week I came back home which was 3 weeks ago I increased my meals from 2-3 times a day to 4 times a day. I also started working out 5 times a week. I decided I would stick with my push, pull & legs workout split, so I did the push and the pull parts of my training program twice weekly and I only train legs once a week at this point in time. From the second week onward I increased my meals to eating 5 times a day. Using this simple plan I have managed to gain some weight back.

My goal at the moment is to get to 80-82kg (176- 180lbs), If I am too fat at that stage I will do  short cut just to control my fat %. I want to look like I looked in Jan at that weight, check out the picture below to see how I looked in Jan at that weight.

how I looked 5 months ago
How I looked 5 months ago
Once I reach my short term goal, then I will target my next goal which is to bulk up some more so that I can reach a weight of between 85-90kg (187- 198lbs). The weight I stop at will depend on how I look at that point so I am not sure at the moment.

Video update of my current physique and back and biceps workout:

I will keep you guys posted on my progress just be on the look out for new posts. To make sure you don't miss out on anything make sure you follow me on one of the many social networks I use or just subscribe to this blog or my youtube. Thanks for following my progress have a nice day!

Weight loss over the last 5 months (forced cut)

21:48 Eugene Madondo 0 Comments

Hey guys its been a while since I last posted here, about 5 months. In that time a lot has changed, I am going to give you guys an update about where I am now and what I will do going forward. I have lost a lot of weight in the past 5 months, close to 20lbs of weightloss. That is a lot of weight to lose especially for me but once I explain how I lost this weight then its easy to figure out how to correct this problem.

how to lose weight

Why I lost weight

Firstly I was at a caloric deficit for a long time so understandably I lost weight, by this I mean I went from eating 5-6 meals per day to eating 2- 3 meals per day (the 2 meals a day being when I skip breakfast), that is halving the amount of food I used to eat. The 2-3 meals a day I was eating was not enough to maintain my previous bigger body-weight so naturally I started losing weight. The reason I was on this involuntary cut was because when I went back to university I was no longer living in a catering residence like I used to, so now I had to cook for myself. I was too lazy to prepare lots of food ahead of time so I started eating 3 times a day like a normal person, plus being on a student budget I did not have readily available food always in the fridge like I did at home so there went my extra meals which I usually had at home. I was also not using supplements to assist me.

weight loss and tight ripped muscles in 5 months

The other thing that made me lose mass is that I was not going to the gym as often as I was going when I was still at home which was up to 6 times week. I went to gym whenever I could find time and that meant I went 2-3 times per week. I was also not lifting as heavy as I usually did because I did not have a gym partner to spot me (its a mental thing but having a gym partner is very helpful). I tried finding guys to gym with at school and in the building where I live but our timetables did not allow us to go to the gym at the same times and most guys are just not into lifting like I am. Also I lived pretty far from the gym so I could not go at night, otherwise the problem would have been solved I think.

weight loss ripped muscles

weight loss 5 months double bicep

How am going to gain back the weight

Since I know how I lost the weight its simple to figure out how to gain back the weight, firstly I will start eating more again. I am going to buy supplements to help me reach my daily caloric goals since I find it difficult to reach them by eating real food.

weight loss and v lines

weight loss and v tapers 5 months

As far as making time to go to the gym, I will go whenever I find time, if I can make it to the gym at least 3 times a week I think I can gain back the weight I have lost so long as I am eating enough food because at the end of the day the amount of calories consumed are what determine whether you lose or gain weight. Also I am thinking of doing mainly compound exercises for a while, I will still do a push, pull, legs split but with mostly compound exercises instead of isolation exercises.

Push Pull Legs Workout Split - Pull Day

16:00 Eugene Madondo 0 Comments

In December we were training using a bro split 5 times per week, taking the weekends off, this month we decided to change things up by changing our workout split to a push, pull, legs workout split repeated two times per week so that each bodypart would get worked out twice per week and we only have 1 rest day on a Sunday. If you read a lot of fitness forums and blogs (youtube fitness channels) you will often read/hear about how natural lifters should work out each muscle group more than once a week to get the best gains, so I figured since I was bulking I should give this push, pull, legs workout split a try. Also, earlier last year I did an Arnold workout split, which is a similar type of split in that it combines several muscle groups per day and each day is repeated twice weekly so that you are hitting each muscle group more than once per week.

Watch the pull day video I recorded earlier this week:


We do about 4 sets per exercise, starting from a light to relatively heavy weight. I like to end with a heavy weight because I feel heavy lifting gives you the most growth, that's when I start to really feel the effect of the weight. If you don't push yourself you will not grow. Yes form is important that is why I start with lighter weights, but the form tends to get worse as the weight increases. As long as I am not working out in a way that will injure me I will always try to lift more weight, the more I get used to it the better my form, then I will increase the weight again (that's just how I train).

Subscribe to my YouTube channel to watch the latest workout videos, also like my Facebook page and add me to your G+ circles if that's where you like to hang out.

Gym Closed - Training must go on (part I - back and legs)

01:22 Eugene Madondo 0 Comments

Happy new year everyone, I hope you enjoyed yourselves in the last couple of weeks. Its that time of the year again when new years resolution gym members flood gyms, lets hope that a few of them catch the gym bug and it becomes their lifestyle. I haven't been to gym in a couple weeks because the gym I go to has been closed since the 24th and it will only be open on Monday. Being the fitness addict that I am this has been driving me crazy, I get depressed if I do not workout for an extended period of time so I decided to do some workouts at home to keep me sane and busy. I love home workouts but its not the same as lifting in the gym, it does not give me the same feeling that lifting heavy weight gives me. And I was making good progress before this forced break, gaining strength weekly (improving all my lifts weekly).

The workout I am sharing today is a back and legs workout I do with the assistance of two 10 kg (22 lbs) dumbbells. 3 out of 4 of the exercises I will share in this workout video can be done with bodyweight, I just add the weights for extra resistance.  I am comfortable doing pull-ups/chin-ups with my own bodyweight (about 176 lbs [80 kg]) so adding 44 lbs[20 kg] to my own bodyweight means that I am lifting about 220 lbs [100 kg] which is a better workout for me.

Watch the workout video below and try it out next time you can't make it to the gym, you will see that I make use of what I have in this video e.g I don't have a pull up bar or a horizontal bar high enough to hang on so I find a branch on a tree to do my pull ups.

I forgot to do calf raises today also using the dumbbells, usually I do them for high reps of 20+ but I can add the exercise to another days exercises. I am going to make a Part II very soon showing my workout for chest and arms so be sure to subscribe to my YouTube channel, or add me to your circles on Google Plus.