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 http://bodyfatgenius.com where you can find out what not to eat.