The Olympia Results for 2017 Perfectly Summarised

10:05 Eugene Madondo 0 Comments

The Olympia which is bodybuilding's greatest event each year, has grown in popularity and has divisions to include different types of physiques because not everyone is interested in becoming the ultimate mass monster. This is an interesting video featuring the rock as the host and gives a perfect summary of what happened at this years Olympia. It's disappointing that for the most part, most of the divisions have been dominated by the same athletes for the past 3 to 6 years (7 if you are talking about the ultimate prize of Mr O which has been held by Phil Heath for the past 7 years in a row).

7 fitness tips to stay fit when you have an office job

23:55 Eugene Madondo 0 Comments

how to stay in shape working a desk job

If you have an office job it can be really hard staying fit and in shape especially when you don’t exercise, eat junk food and you drive everywhere. Nothing good comes from sitting in a chair all day and eating unhealthy food. When the weekend comes you are tired and just want to chill or go out with your friends or rest, leaving little or no time for gym. Here are some simple tips to stay in shape.

Quick tips to stay in shape

1. Eat healthier food – This can be done by preparing your own food to carry to work the night before or in the morning (e.g. making healthy sandwiches) or you can buy healthy sandwiches instead of oily junk food for lunch.

2. Consume less calories per day – if you don’t work out much try and not to eat a lot by decreasing your calories as you will not be burning many calories during the day, any excess calories above your maintenance calories will only be stored as fat in your body. A god place to start is calculating what your maintenance calories are and then keeping track of what you eat to make sure you are not eating more than you need. Eating healthier food helps decrease overall calories as healthy food keeps you full for longer.

3. Don’t drive to anyplace or take a taxi to any place where you can walk – this sort of laziness deprives you of burning those extra calories daily e.g. don’t drive to the tuck shop around the corner, just walk there and back during your lunch break, that will also save you some fuel.

4. Get a bicycle – this way you don’t drive where you can walk or cycle especially during weekends when you don’t have to go to work and need to make trips around your neighbourhood.

5. Catch up with your friends and play a game of rugby, soccer or another outdoor sport you may enjoy especially on a good summer day, that way you get to have fun and get some good cardio in. Or you and your friends can go hiking if you live in an area with a few mountain ranges.

6. Join a gym as close as possible to work so you can have a morning workout before your day starts, it may be easier than working out after work when you are tired from a long day.

7. Get some simple workout equipment such as a pull up bar, skipping rope and a set of 20kg dumbbells and workout at home every other day at night time for 30 to 45 minutes and during the weekend. There are a lot of workout combinations you could come up with or just watch a few YouTube videos to get some hints.

Following these simple tips can help you stay in shape or improve your current shape when you have a relatively sedentary life. A sedentary lifestyle combined with an unhealthy diet is a recipe for a potbelly. Once you get comfortable with being out of shape it’s hard to suddenly develop a desire to go to gym or start exercising. These tips will not make you ripped but they will help you stay in shape. 

I am as strong as I have ever been, yet I am tiny and not using any supplements

18:30 Eugene Madondo 0 Comments

healthy eating for lean bulking

In February I started a new job that had long hours 9am-6pm, it was on the opposite direction as my gym and frankly I was tired every day after work, I din't really want to go to gym I just wanted to relax. I lost a lot of my hardness and I thought I had lost a lot of weight but when I weighed myself in May when I went back to gym, I still weighed around 79kg which was not bad. I realised then that I had to figure out a way to have enough energy after work to go to the gym, or I had to start being one of those people who goes to gym in the morning before work ( BTW I am not a morning person). Another option would be to join a gym either close to where I stay or close to where I work.

I hit the gym for 6-7 weeks before I got busy with projects and school stuff, during that period I was so weak and I was losing weight each week, I had been able to maintain a higher less muscular body weight before because I was inactive sitting on a chair the whole day, now that I was back to gym I was losing the excess bodyweight.

Then came a period of project submissions and exams so I didn't go to the gym for about a month and a half until 3 weeks ago when I weighed in at 74.5kg (see picture below). in the first week, lifting was a struggle but I did not feel as weak as I was when I went back to gym in May. By week two I was lifting some decent weights had gained some weight back as I was eating more. At the end of week 3 I felt as strong as I ever was (the strongest I was, was back in 2013 December), Managing to bench 110kg (incline press machine) for 10 reps, leg press 200kg (even though I managed 240kg in 2013 I feel I can manage 240 this week), 160kg hack squat (only went to 100kg for normal squat in week 2), 40kg on each arm for seated row, 140kg lat pull down. Went up to 45kg for barbel curls at end of week 3.

small but strong

I want to do machine workouts especially for chest for a while, then I want to go and train using dumbbells just to change things as I have always used a barbell in the past. I am currently weighing 77kg now at the beginning of week 4, the muscle hardness and shape is coming back. I am looking forward to lifting heavier to see where I can get.

As far as food is concerned I try and eat 4 times a day, just to make sure I am eating around or above 2500 calories. I have not been using supplements. I just bought Jungle Ultra cereal which I drink mixed with milk before I go to gym ( I still eat jungle oats for breakfast every morning). My body recovers quickly now after workout sessions, its only in week 1 where I was in pain for a week after leg day, after week 2 leg day I was fine (I felt a little pain but not enough to make me walk funny).


08:00 Eugene Madondo 0 Comments

Testosterone defines men; it is that one thing that makes them masculine. Sometimes, those men who work out are in need of some extra testosterone in order to successfully exercise and get some results. There are also men who don’t have enough testosterone in their bodies, so they need more of this hormone in order to “function” properly. There are lots of ways to get additional supply of this hormone. Some men who have low T (low testosterone levels in their bodies) applies for the testosterone replacement therapy. Some men consume testosterone boosters, others do testosterone boosting workouts. But did you know that there lots of ways to increase your testosterone levels “naturally”? In this article, we will recommend some of the best testosterone boosters that you can find useful, be it an exercise or a type of food.

boost testosterone levels with intense exercise

Short intense exercises

Short intense exercise is known as one of the best testosterone boosters. Also, it can help you burn fat faster and it increases the amount of human growth hormone in your body. If you combine these exercises with intermittent fasting, you will get even better results. Intermittent fasting means that you are restricted to eating very little or not at all for 16-24 hours a day. If you do it as recommended, intermittent fasting will help you to lose weight and burn fat.  Also, intermittent fasting will help your body to produce more satiety hormones such as insulin, leptin, melanocortins and cholecystokinin. These hormones are known to increase libido and prevent further testosterone decline. The high-intensity training, when combined with intermittent fasting, is a winning combination. High-intensity training alone will help your body to burn sugar first. Then, in the next 36 hours, your body will start to burn fat. This kind of training will raise your levels of testosterone, it will increase your endurance and it will also help you to lose weight and achieve the desired figure.

Avoid Stress & get some good sleep

avoid stress and get good sleepBefore anything else, you should learn a bit about cortisol. This is a hormone that harms testosterone production in your body. When you are having a stress, your body releases cortisol and directly blocks the production of testosterone in your body for a short period of time. This means that people who experience chronic stress get their testosterone levels drastically decreased. If you want to keep your testosterone at normal levels, you need to keep cortisol in check, which means that you need to avoid stress.  When it comes to sleep, you should know that being fatigued and sleepy all the time affects your testosterone levels too.  This means that if you want your natural production of testosterone to be as it should, you should sleep at least 7 hours a day.

Consume Vitamin D

boost your testosterone by taking vitamin D supplementationVitamin D is quite important for human body and you can double that when it comes to men. It is responsible for the development of the sperm cells and it helps in maintaining your sperm count levels high. Vitamin D also boosts testosterone production and increases libido. There are lots of vitamin D supplements that you could take, but you should also consider sun exposure in reasonable measure. Safe tanning bed with electronic ballasts is a good alternative for getting some of that vitamin too.                    

Reasonable doses of proteins, fats and carbs can help too

Your diet also affects your testosterone levels. This means that you must always know what to eat and when to eat it. Protein is very helpful in this matter because it is crucial for your health, immune system and it also helps you lose weight. All of these are important for your testosterone levels, which mean that protein is indispensable for testosterone too. Carbs are necessary for your body to optimize testosterone levels during resistance training. When it comes to fat, recent research has shown that having a reasonable dose of it in your body is quite helpful too, so it is recommended to consume food that slightly increases fat levels but don’t harm your organism. After all, a healthy diet is the best testosterone booster that is easy to find.

Consume Zinc

It is scientifically proven that consuming zinc will increase the amounts of testosterone in your body. You can consume zinc through various pills, tablets, and powders, but the best source of zinc is food. You can find a lot of this mineral in meats, fish, raw milk, raw cheese, beans, and yogurt. Also, you should consider consuming vitamins A, C, and E who are also useful for testosterone production in your body.

Increase testosterone levels through strength training

strength training to increase testosterone

Strength training is also very efficient testosterone booster if you do it so intensely enough. If you want to boost your testosterone, you should increase the weight you lift and reduce the number of reps. When you slow down your movement, you are doing the high-intensity exercise(increases tension on your muscles compared to when you are rushing the movement) and increase the amount of testosterone in your body.

Control levels of sugar in your body

too much sugar is bad for you

When you eat a lot of sugar your testosterone levels start to decline. This is because sugar increases the insulin (above the recommended levels) in your body, which leads to testosterone deficiency. This means that you must pay attention to your diet. Eliminate unnecessary sweets and know that sugar is everywhere, even in grains and fruit, which means that you must watch out for “tricks and traps”.   

Trying these foods can help too

In order to simplify a process of gaining some extra testosterone, we have decided to develop a list of foods that you could find quite helpful. If you want to know how to start your “natural” testosterone boosting treatment, you could try with including some (or all) of these into your diet. 

Natural testosterone boosters

Spinach/Spring salad Mix

This one should be an indispensable part of your diet. It is not only because it boosts your testosterone levels, it is also because it contains zinc, which is indispensable for both testosterone and your health.

meat to boost T


There is no good workout without a good chunk of meat on your plate. Meat (beef in particular) contains protein which is necessary for your muscles. It also contains a reasonable dose of fats and cholesterol that are responsible for testosterone production.

nuts naturally boost T


These are recommended for you because there is selenium in them. Nuts also provide your cells with enough cholesterol that helps testosterone production. You should be wary not to consume these in large doses because having too much selenium in your body is not a good thing. 
broccoli on team testosterone

Unlike most of this list, broccoli doesn’t boost your T levels. It actually reduces the amounts of bad estrogen in your body that harms your testosterone levels.
Testosterone natural boosters

Olive Oil

 Who doesn’t like olive oil? It is tasty, healthy and available everywhere. Olive oil also “feeds” your Leydig cells (which produce testosterone) and helps them to absorb cholesterol better.

About Author

Fitess model matiss stein
Matiss Stein

I am Matiss Stein, CEO and Founder of I am a 21 year old fitness enthusiast and I am always looking for new ways to improve my body. I am from Latvia, who is studying in Denmark but currently doing student exchange program in Spain. I am interested in Business, Marketing, Advertising and Sales. Commercially focused, innovative and energizing character with strengths in relationship building and communication skills.

Prof Tim Noakes Low-Carb High Fat Stone Age Type Banting Diet

23:33 Eugene Madondo 0 Comments

predeveloped world diet tim noakes banting

In South Africa Professor Tim Noakes has re-popularised (in his book The Real Meal Revolution) a low-carb high fat diet called the Banting Diet named after William Banting the creator of this diet even though I think it’s a type of diet consistent with what was eaten by people in the pre-development era when humans were still hunter gatherers for example the stone age, or the age when the Khoisan people roamed freely and undisturbed in Southern Africa. What differentiates the Banting diet from other low carb diets is that it restricts carbs and increases fat consumption while eating a moderate amount of protein. Apparently with this diet you can eat as much as you want as long as you are eating the right types of food, completely cutting out processed foods. This type of diet keeps you lean, and although you will be eating as much as you want, you will not eat that much as the types of food recommended on this diet are filling, also increased fat intake suppresses appetite.

This diet can be very expensive as you have to eat about 50/50 meat and vegetables and meat is very expensive (prices are increasing every year, inflation is crazy here in South Africa), the luxury with processed foods is that it’s cheap but it’s not good for you and makes you fat which is why the Banting diet cuts it and makes you eat like people used to in the Stone Age. The goal of the Banting Diet is to control your hunger by eating foods that keep you full for longer, so eating the types of foods that you can eat as much as you want (nutrient rich wholesome foods) without controlling portions but you still lose weight and stay lean. What this type of diet does is to make your body go into a state called ketosis, whereby your body starts using fats as energy instead of storing fat because you are not giving it enough carbs which is the body’s usual fuel system. You are forcing/tricking your body into burning fat for fuel which will allow you to get or stay lean.

The Types of food you will be eating if you want to go on a Tim Noakes/Banting Diet:

Free range eggs, fish, nuts (walnuts, almonds etc), Grassfed beef, full cream dairy products, leafy green vegetables, low sugar fruits, and you can drink sugar free coffee, green tea and water.

You have to say bye-bye to foods like this:

All processed foods which means, vegetable oils, artificial sweeteners found in diet drinks and fat-free, sugar-free products, white rice, potatoes, soft drinks, pastries etc.

The reason the diet is popular is because Prof Tim Noakes himself uses the diet himself and has shared his results so people are convinced of his diets effectiveness. He is overly restrictive on carbs for himself but says that others can have carbs in their diet but not a lot as they need to be restricted for this diet plan to work.

Having a super low carb diet can be very challenging to the average person as our daily meals are so carb intensive (whether processed or not). In a family setting the whole family would have to change the way it eats for this to work, the person who usually cooks has the power in whether this type of diet works or not. You would also have to do research on different low carb diets so that you do not eat the same stuff over and over again until you miss your old unhealthy habits. Oh you can buy the real meal revolution and get recipes from there, you could search online for lchf diets, there are many sites and facebook pages which share Banting style recipes.

tim noakes cook book
Click here to read reviews on the best selling diet book

You can click here for evidence in support of low carb, high fat diets. Follow the Prof on twitter to get updates on low carb dieting from the source. 

The best way to grow muscle in 2017

04:06 Eugene Madondo 0 Comments

It’s a new year so people have New Year’s resolutions, they want to do things better this year especially when it comes to their health and fitness. Today I will share with you a way that you can get results in the gym this year. Using the tips I share in this article you will build solid muscle this year and be on your way to achieving your dream body.

How to get your dream body in 2017

Step 1 - setting realistic goals

I am all about goals so the first thing you will need to do is set realistic goals for yourself, so that each month you are not disappointed (you cannot gain 10kg of solid muscle in a month, it takes time, but if you are new to gym then you will get beginner gains then progress will start to slow down.)

Step 2- Get a workout program

You will need to design a workout program for yourself that fits your timetable, for example you need to figure out if you can gym 5 days a week or you can only manage 3 times a week and then design a workout plan that takes that into account to cater for all bodyparts as you will want to have a balanced physique. If you are new to gyming you might not be able to design your own workout plan so I suggest you go online and search fitness websites that interview fitness models or go to bodybuilding,com and look for  compound workout programs which I would recommend for beginners. If I were a beginner at the gym for example I would look for a fitness model who inspires me and is my goal physique (in my case that is Ryan Terry as we are around the same height and similar build without the godly aesthetics of course and the muscle mass). I would look for his sample workout plan which he has shared in interviews with fitness blogs online. Doing your goals physiques training routine serves two purposes, one it saves you the trouble of having to figure out your own training plan and two it keeps you motivated as you will want to follow every detail of the workout plan as you want to look like that person so much. With time you will learn how to tweak workouts in a way that best works for you and see what works and what doesn’t work for you.

Ryan Terry’s Workout (Replace with whom ever has your goal physique)

 Monday: BackSuperset: Wide Grip Pull Ups      4×12-15
Wide Grip Pulldowns      4×12-15
Superset: Close Grip Pulldowns 4×12-15
Close Grip Seated Rows                3×12-15
Bent Over Rows               4×12-15
Deadlifts              4×8-10
 Tuesday: Arms/Abs
 Triceps Dips        4×8
Single Arm Triceps Pushdowns  3×10-12
Skull Crushers    3×10-12
EZ Barbell Curls 3×8-10
Single Arm Dumbbell Curls           4×8-10
Hammer Curls   3×8-10
Sit-ups  4×50
Side Obliques Twists       3×20
Planks   3 sets to failure
Weighted Crunches        3×12-15
 Wednesday: Legs 
 Squat    4×10
Hack Squat          3×8-10
Leg Press             3×12
Leg Extension    4×12-15
 Thursday: Shoulders
 Side Lateral Raises           4×10-12
Smith Machine Seated Military Press      4×8-15
Straight Arm Front Raise               3×15
Cable Rear Delts Raises 3×15
Front Barbell Shrugs       3×12
Rear Barbell Shrugs         3×12
 Friday: Chest/Abs 
 Incline Barbell Press        4×10-12
Flat Dumbbell Press        3×10
Cable Fly’s           4×10-12
Incline Dumbbell Fly’s    3×10
Hanging Leg Raises          3 sets to failure
Abdominal Crunches      3×10
Cable Woodchop             3×15-20
 Saturday: Legs
 Single-leg Hamstring Curls            4×10-12
Stiff-leg Lying Leg Curls  4×10-12
Weighted Walking Lunges            3×10-12
Seated Calf Raises           3×10-12
Smith Machine Calf Raises           3×30
Single-leg Calf Raises      4×20
 Sunday is Rest day!

Step 3 – make sure you are eating the right food and using the best supplements if you can afford them

Most people think they eat enough but they never seem to get bigger and that is because usually they are not really eating enough, they just think they are, when you actually track how many calories you eat and you make sure you eat above maintenance calories it becomes easier to bulk and you start getting bigger. Supplements make gym and bulking a lot easier, you get more energy, recover faster and get bigger faster than without them depending on which supplements you use. To get the best result try and take the supplements your goal physique is taking so that everything of yours closely resembles what they do so that you can get similar results as much as naturally possible. In my case I would have to eat like Ryan Terry, here is his sample diet below:
Ryan Terry’s Diet:

Meal 1  120g Oats, 30g Blueberries, 10g Almonds & 30g of Whey Protein
Meal 2  3 Eggs & 2 slices of Granary Bread
Meal 3  Tin of Tuna, 300g White Potato & Mixed Salad/Vegetables
Meal 4  200g Chicken Breast & 80g Dry White Rice
Meal 5  300g Steak, 200g Sweet Potato & Mixed Vegetables
Meal 6  200g Salmon & Salad

Supplements     In an interview on a USN website Ryan terry shared his top 5 supplements as BCAA PowerPunch, Pure Protein GF-1, Hardcore Whey gH, CLA Thermos, and finally protein delite bars as a snack (please note that links in pics are affiliate links).

Step 4 – be consistent

Once you start do not stop going to gym do not stop counting your caloric intake, make sure you are always achieving your daily caloric goals. Do not stop taking your supplements if the money agrees and before long you will start seeing results, others will probably see them first which will spur you on to work even harder.

Step 5 – stay hydrated and get enough rest

There is no need to train more than an hour, muscles grow outside of gym when you are resting and feeding them. Drink enough water especially when you are using creatine or products like Hardcore Whey gH containing creatine.

Top 5 Meals to Eat Before Going to Bed to Make Muscle Gains

22:10 Eugene Madondo 0 Comments

One of the best ways to improve your overall health and speed up your metabolism is by gaining muscle.

Along with weightlifting, it is important to properly fuel your body by eating the right foods. Eating the right foods at the right times will also increase your chances of success when it comes to building muscles.

It has long been thought that those of us aiming to increase our muscle mass should fuel our bodies with some protein right before bed, so our muscles grow even while we sleep.

This is a very good idea because even when we are sleeping, our bodies are working and our metabolism is running, and we do not want to waste that work. Here are some of the best meals you can eat before bed to help your body build muscle.

cottage cheese healthy muscle food
image from simple nourished living

1.    Cottage cheese with fruit and nuts.

Cottage cheese contains a type of protein called casein, which is a slow-releasing protein that is found mammal’s milk. Due to its slow-release time, dairy products like cottage cheese will nourish your body with protein over several hours, instead of overloading it all at once.

This means that virtually no consumed protein will be wasted, and you are essentially giving your body doses of protein throughout the entire night. Add some healthy nut options like almonds to feed your body the right fats it needs, and treat yourself with some fruit for taste and additional nutrients.

food for muscle gain tuna

2.    5-8 ounces of turkey, fish, or chicken.

Lean meat has a whole host of nutritional benefits, from being low in fat to high in protein. Meats like turkey, chicken, and fish are good options for a pre-bedtime snack because, just like dairy products, they contain a slow-burning form of protein.

Meats tend to contain high amounts of protein per calorie compared to other types of food, so you can eat a relatively small portion while still consuming a significant amount of protein. Add in some green vegetables like spinach or broccoli to your lean meat, and you have a balanced snack that will nourish your body all night as you sleep. 

best snack before sleeping for muscle gains

3.    Peanut butter.

 If you are not feeling very hungry but still looking to give your body a dose of protein before sawing some logs, consider a few tablespoons of natural peanut butter. Peanut butter usually contains roughly 8 grams of protein per serving.

Some people recommend mixing in a casein protein powder with your peanut butter for a quick, protein-dense snack. This snack idea can easily contain up to 50 grams of slow-release protein, depending on which particular brands you choose to use.

This particular meal can get a bit “expensive” when it comes to calories, though, so make sure you plan ahead and leave room for it in your daily caloric regimen. 

feeding muscles with eggs omelettes
4.    An omelet.

Eggs are a wonderful source of clean protein.

Add some low-fat cheese to your omelet along with plenty of vegetables, and you are on track to having a protein-packed, nutrient-rich meal that will fuel your body for hours. Both cheese and eggs also contain some essential fats that will help your body process the proteins you eat. If you don’t have time to cook the omelet, consider hard-boiling some eggs and slicing some cheese for a quicker, on-the-go ready snack.

healthy snacks for growing muscle granola

5.    Yogurt with granola.

Yogurt is convenient, delicious, and packed with casein protein.

Grains such as granola, chia seeds, and flax seeds all contain even more protein along with essential fatty acids that assist your body in slowing down the protein digestion process.

These five meal ideas will help you in your quest for muscle gains.

If you eat these meals within thirty minutes of going to sleep, your body will have the tools it needs to rebuild your muscles. This way, you can maximize everything that your body does on its own, and guide it to working for you.

This post was written by Rudy Dewatine, a fitness and weight loss blogger from France. You can find more of his work at where you can find out what not to eat.