July 6, 2012

2012 Olympic Weightlifting More Than Just Bodybuilding

2012 London Olympics Olympic Weightlifting

London 2012 Logo

The 2012 London Olympics is coming and the sport of Olympic Weightlifting will surely thrill us bodybuilders. It is scheduled to be held from July 28 to August 7. Weightlifting was already a sport since ancient Greece. Weightlifting was included in the very first Olympic Games  (1896). This sport is also called Olympic-Style Weightlifting. 

The Lifts

To define, Olympic-Style Weightlifting involves two lifts, the Snatch and the Clean and Jerk.

The Snatch is the first one to be performed in the competition. It involves the lifter using a wide grip on the barbell and then as quickly and as gracefully as one can, the athlete will start the initial drive. It forces the bar upward one’s body while keeping the bar at the same angle similar to the person’s torso. When the barbell reaches the pelvic area, the athlete will extend their body creating enough force to propel the barbell upward. The athlete then lunges down to catch the weight and recovers. Finally, he stands up with the barbell. The Snatch takes only about 1 second to perform. This lift is even called “the fastest lift in the world.”

The Clean and Jerk is the second lift performed in the Olympic Weightlifting competition. It is considered the ultimate test for an athlete’s power and strength. This lift is divided into two lifts, the Clean and the Jerk.

the snatch

The Clean is done by doing around a shoulder width grip on the barbell and then the athlete does a deadlift that reaches around the thighs and then the lifter would attempt to lift the barbell upwards. While the bar moves upward, the athlete lunges a bit downward and flips his wrists keeping his arms parallel to the floor. The bar will then be racked across the clavicles and shoulders and will create what could be considered a shelf for the bar. Then the person stands up with the barbell.

Immediately, the Jerk is performed after the Clean. The lifter makes a dip and then straightens his legs propelling the bar upward. The lifter should hold the barbell overhead with locked arms.

Each lifter is given three tries for each. If he fails to finish all attempts in the Snatch, he will not be permitted to do the Clean and Jerk. The combined total of the highest two successful lifts will determine the overall result within a bodyweight category.

clean and jerk


The men’s division has 8 categories while the women’s has only 7. Here’s the list:
123 lb
137 lb
152 lb
170 lb
187 lb
207 lb
231 lb
231+ lb

106 lb
117 lb
128 lb
139 lb
152 lb
165 lb
165+ lb

Benefits of Olympic Weightlifting

This discipline uses all the muscles in the body. It’s a full body workout! With that said, a weightlifting program would actually cut down your exercise time by at least one fourth! Not only that, it improves your power and strength plus it activates your stabilizer muscles. Olympic-Style Weightlifting is also proved to increase your bone mass density.

Is It Safe?

Common, are you a pussy to even ask that question? Any exercise is safe as long as you do the movement correctly. Always consult an expert when lifting weights so that usual injuries are kept at bay. But even with that fact, do a bit of research and you’ll even find out that this discipline is the safest form of resistance training.

Is It For Me?

If you are looking into improving your explosive power and strength this is for you. If you want to cut your time doing exercises this is definitely a plus factor. However, if you want cuts showing all over your body, this is not for you.

Well, that’s it for now. The 2012 London Olympics is almost there, we at TMD are excited to see which country will win the gold medal. Good luck to the athletes and good luck to our readers. We hope you would consider trying out this Olympic sport.

November 14, 2011

Van Lam Wins 65kg Gold Medal World Bodybuilding Championship

2011 WBPF Gold Medalist Van LamMalacca- Move over Van Damme, there’s a new Van in town! Van Lam a Vietnamese bodybuilder, wins the 2011 World Bodybuilding Championship in Malaysia. The contest was held November 12th and included contestants from 45 different countries. Van Lam won the gold medal for the 65kg weight division. This was the 3rd edition of the World Bodybuilding and Physique Sports Federation, also known as the WBPF. The schedule was the 11th and 12th of November: Pre-Judging + Finals 60kg, 70kg, 80kg, 90kg and 100kg+.

Most people were shocked at Lam’s performance but those in the know claimed, “It was a long time coming”, as Van Lam won the bronze medal two years earlier by placing 3rd at the 2009 World Bodybuilding Championship that was held in United Arab Emirates.

WBPF Official Results

TheMuscleDiary.com has gone out of our way to secure the official WBPF score sheet from the actual competition. We have scanned in this signed copy of the official results and have converted them it to PDF which you can view here WBPF Official Results PDF or just click on the images below to enlarge and view the PNG image versions.

2011 World Bodybuilding Championship Official Results

World Men's Bodybuilding Championships (2011) official results image 1
World Men's Bodybuilding Championships (2011) official results image 2
World Men's Bodybuilding Championships (2011) official results image 3

November 10, 2011

Buy Tribulus Terrestris

tribulus-terrestrisTribulus terrestris is a noxious flowering weed that grows throughout most of the united states. Its flowers are small and yellow in color. The fruits is a five angled shaped and have spines on its surface that are so sharp and can prick your skin. The herb has become naturalized in most all regions. It is also native to any warm temperature throughout Africa, Europe, Southern Asia and Australia. Some even grows on desserts and to any poor soil just like other weeds. On other places they called it as “puncture vine” because this plant has thorny parts. In some states in the US, this plant is considered as a noxious invasive specie. In China and in India, this plant has been used in traditional medicine for centuries.


Dosage And Usage Details

There are some specific dosages in taking Tribulus terrestris supplements right-dosedepending on your health care provider. The supplements are in capsule form or tablet and filled with the exact amount of Tribulus terrestris extract. It is really safe and appears to have no negative side effects in the body. Always remember to ask you doctor in taking any supplements for you to have the enough and good effects of it on your body. As a dietary supplement, you need to take one capsule in the morning just a few times a week or it depends on your health care provider. Take the enough amount of dosage to ensure good results in the body.


Tribulus Terrestris Effects In The Body

Tribulus terrestris has been discovered that it can increase sexual drive and to increase muscle mass when taken has a body supplement. A lot of bodybuilders and athletes are magnetized on its muscle building components. The plant has a medicinal properties due to the active compounds that are called steroidal saponins and found primarily on the leaf of the plant. These are the spirostanol glycosides and furostanol glycosides. There are some bodybuilders who uses Tribulus terrestris as a “PCT” or post cycle therapy after they have completed their anabolic steroid cycle. Using these herb supplements will restore the body’s natural testosterone level.

It is now being promoted as an enhancer for increasing sexual libido from a Bulgarian Study in the 1970′s. There are several studies and research of this herb for the benefit of prolonging human life in building their muscles and maintaining testosterone level. There are also several claims such as American IFBB bodybuilding champion Jeffrey Petermann in the early 1970′s that Tribulus terrestris supplement improves male sexual performance and helps in building muscles.

There are very few side effects in taking Tribulus terrestris supplements. The most common side effects is an upset stomach which is sometimes counteracted by taking it with foods or taking it with different medications.  Some rare cases that have been reported is enlargement of the male breast tissue or “gynaecomastia”. High dosage of this herb supplements may cause overstimulation, insomia and restlessness.  Tribulus terrestris supplements are not allowed on people who have breast or prostate cancer and for pregnant and nursing women.

November 3, 2011

Injectable HGH for Bodybuilding

Injectable HGH for Bodybuilding

There had been a lot of buzz regarding human growth hormones in the bodybuilding scene for the past few decades. It continues to this day for the fact that the use of HGH is still a puzzle for majority of the public. Studies have already been conducted but there are still some questions to be asked on the use of this drug. Is it really safe or not?

Human Growth Hormone is commonly called as “HGH.” HGH is a protein that is produced by the pituitary gland it then stimulates the liver to make somatomedins. Somatomedins then builds muscles which facilitates fat loss.

Human growth hormones divert calories the comes from food into protein synthesis. It suppresses calories away from fat synthesis. Or, muscle growth and fat loss in layman’s terms.

The human growth hormone was discovered to have a large influence in aging. The lack of HGH hormone after adulthood attributes to aging according to Dr. Ronald Klatz, M.D., President of the American Academy of Anti-Aging Medicine.

Daniel Rudman, MD had his findings about HGH published in The New England Journal of Medicine. He made a study on patients at the age of 61-81. He split the group into two, ones that had been treated with human growth hormones and ones that didn’t. After 6 months, he saw dramatic improvement in the groups aging process that had used high dosages of growth hormones. How dramatic was the aging improvement? It was 10 to 20 years!


5 Benefits of HGH use:

1. Body fat loss

2. Muscle gains

3. General happiness

4. Younger looking skin

5. Increased sexual libido


Kinds of HGH Products

There are two kinds of HGH products available in the market. First are the injectables and the second are orally available alternatives. The proven HGH products are from the first group. Injectables are the most potent ones to use and had been around for decades. The oral alternatives are still very questionable. HGH is broken down by gastric juices in the stomach losing its value as opposed to injecting it directly in the bloodstream to realize all the benefits of the human growth hormone.

Human Growth Hormone HGH

Can you use HGH with other performance enhancing drugs?

Extreme muscle builders use HGH together with insulin, testosterone and steroids. These three performance enhancing drugs are a great combo to boost muscle growth. Human growth hormone increases the number of muscle cells while steroids increases muscle cell size. Insulin is taken because HGH blocks production of natural insulin.


One should always consult a doctor to be able to utilize the use of HGH. If you want to lose weight 1 to 2iu a day of human growth hormone is enough. If you want to lose fat and gain lean muscle 4-8iu a day is the norm. Extreme bodybuilders use 8-15iu to boost muscle growth to the max.

We recommend splitting the intake into two per day. The liver is believed to be able to handle up to 4iu at a time in 5-7 hours interval. So we at TMD recommend taking in one in the morning (after workout) and one in the evening (before sleeping).

Injections should be done 5 days straight and then take 2 days rest to ensure that your body recuperates and maintains normal production of growth hormones.


It is illegal to possess HGH on some countries. Some countries only allow the use of human growth hormones on patients with human growth hormone deficiencies specifically children with dwarfism or aging people. Be sure to check out your local laws!

A lot of HGH from China is available in cheaper packages. We at TMD found out that these China made goods are not as potent as quality made HGH from other countries. Be careful in what you inject in yourself.

Human Growth Hormone Injectables

November 2, 2011

Plyometrics Workout Training

Achieve super human strength and agility with Plyometric exercises. These workout programs are designed to increase athletic performance through rapid and ballistic movements. Explosive plyo workouts stimulate muscle growth in a manor that strengthens muscle tissue and toughens tendons using concentric contraction which improves your muscles sliding filament. Understanding these mechanics will enable you to safely and effectively perform plyometric workout programs. Without proper knowledge and training these exorcizes can result in permanent injury to your body’s joints, tendons and muscles. Before we introduce the specific exercises, we will first outline the benefits, the mechanics behind them and then give you some plyometric safety tips.

9 Benefits of Plyometric Workouts

  1. Improved speed- Through the process of concentric contraction, an individual will increase speed by enhancing the performance of the sliding filament mechanism which generates faster reaction of the musculo-tendinous junctions within your muscles. The mechanics of how this works sound complicated but in simpler terms, it can be compared to taking a 1 speed bicycle and turning it into a 10 speed.
  2. Improved strength and power-The high intensity movements build muscle through the process of myofibrillar hypertrophy. This means you may not gain mass or inflate your muscles but plyometrics render huge increases in muscular fiber strength and density.
  3. Improved hand-eye coordination-Plyometrics requires rapid processing of visual stimuli in regards to proprioception of your hands and feet. Repeating these motions over and over have proven to increase aim and accuracy of your body movements.
  4. Improved agility-“Jack be nimble”. These exercises increase agility aka, nimbleness by training your mind to control your body in new ways. Increased agility is achieved by bringing together isolated movements in a coordinated manor to rapidly adapt your body’s position.
  5. Improved cardiovascular capacity-Plyometrics can be considered a form of aerobic exercise regardless of its intensity levels. The reason is because it requires a rapid increase of oxygen intake to accommodate the higher rate aerobic metabolism. This means that your heart, being the muscle that it is, must also work harder to deliver more oxygen to your muscles.
  6. Increased calorie burning and fat loss-Plyometrics has turned out to be one of the quickest ways to burn fat. In comparison to most other calorie burning techniques, plyo training is said to be up to 5 times more effective. The reasons for this are because it combines so many fat burning contributors into one workout in addition to the high intensity movements that require your body to convert unneeded fat cells into energy.
  7. Increased flexibility-Using your muscles in a high intensity, explosive manor increases the felt elasticity of your muscle tissue. Unlike traditional stretching exercises which force you to stretch your muscles to new lengths, plyometrics improves flexibility by actually enhancing the sliding filament mechanism. This actually enhances the molecular structure of your muscle tissue to increase your range of motion.
  8. Increased stamina-Your overall stamina or progressive overload limit, is increased from a wide range sources. Having a stronger heart and cardiovascular system, stronger muscles that react quicker, improved agility, balance and flexibility means that your body can perform physical tasks at higher levels without having to exert as much energy and this results in a dramatic increase in stamina.
  9. Improved injury resistance- plyo training is hands-down, the best method of conditioning your body’s resistance to sports injuries. Increased strength and flexibility of your tendons, ligaments, joints and bones will dramatically decrease bodily damage caused by impact injuries. Just as having improved agility, stamina and cardiovascular system will dramatically reduce any chance of fatigue related injuries. Again, the is the process of increasing Progressive overload.

4 Plyometrics Safety Tips

  1. Base Strength- Plyometric workouts are high risk and therefore, its important to understand these risks to avoid what could cause permanent damage to your body. The first and most basic requirements are that you must be conditioned plyometrics are not for the out-of-shape. You should be able to at least bench press your body weight and squat twice your body weight.
  2. Plyo Warm-ups- Another safety tip is to make sure you warm-up. A plyometric warm-up should include jogging, stretching and calisthenics.
  3. Put Plyo First- Don’t do plyometric workouts when you are tired. To achieve the highest levels of neuromuscular adaptation start your training day with plyo instead of doing it after your normal workout.
  4. Training Partner- Use the buddy system. Many plyometric workouts actually require two people. Nonetheless, having a good workout partner will not only help to motivate you but it also allows for breaks between your repetitions.

Lower Body Plyometric Exercises

Medicine Ball Squat Jumps

3 sets of 10 repetitions

Hug a 10lbs to 15lbs medicine ball while jumping vertically from a standing position with your feet spread out at shoulder’s length. You must jump with exploding power and try to bring your knees up to your chest. Switch off with your partner so can get rest between sets.

Medicine Ball Squat Jumps

Offense Hops & Defense Hops

3 sets with 4 boxes or cones

Line up 4 boxes or cones on the floor in a straight line with about two feet of distance between each one. Keeping your legs closed together make 4 horizontal jumps over the boxes or cones then make 4 more horizontal jumps back in the direction from which you came. For defense hops, you must use a box instead of a cone and instead of jumping over the box jump on the box and then back on the ground.

Plyometric Box Hops

Combination Box Jump

3 sets of 10 repetitions

This combines the defensive and offensive hops into one workout. Line up 4 boxes with about two feet between each one. You start by jumping horizontally onto the box then onto the floor then on to the box and on to the floor on the other side then you will jump over the box without jumping on the box to end up in the position where you first started.

Plyometric Combination Box Jump

Upper Body Plyometric Exercises

Medicine Ball Push-ups

3 sets of 10 repetitions

Lay down in the normal push-up position while putting one hand on the ball and the other hand on the floor. Do one push-up then quickly switch hands moving the hand that was on the medicine ball to the floor while at the same time moving the hand that was on the floor to the medicine ball.

Plyometric Workouts Medicine Ball Push-ups

Medicine Ball Sprawl

3 sets of 10 repetitions

You and your partner get on your knees and spread them to a wide position facing each other with about 7 to 10 feet apart. Throw the ball to your partner while launching your body forward into the sprawl position. You must throw the ball, get into the sprawl position and quickly return to your knees so you can catch the ball being returned by your partner.

Medicine Ball Sprawl Plyometric Workout

Box Push-ups

3 sets of 10 repetitions

Starting out in the push-up position you must elevate your feet by placing them on top of the box. You then elevate your hands by using workout mats or more step boxes. Do one push-p with your arms spread out and elevated on the mats or step boxes then quickly alternate your hands to the floor doing another push-up. Going from the floor to the mat counts as one push-up.

Plyometric Box Push-ups

October 24, 2011

Kai Greene: The Dancing Bodybuilder

Kai Greene The Dancing BodybuilderOur featured bodybuilder today is Kai Greene. We’ve already posted about the current 2011 Mr. Olympia Phil Heath and the former 2010 Mr. Olympia Jay Cutler.


Kai Greene is probably one of the most popular bodybuilders in the world. Kai is noted for his great performance whenever he flexes his muscles on competition nights. Kai Greene treats the sport as an art that’s why he always puts on a good show. This guy really does know how to dance. Check out this video we found and see for yourselves how he is able to dance on stage when everyone else is just posing.


The Dancing Bodybuilder 

Kai Greene is like an underdog favorite in the bodybuilding world. When you see Kai he’s just full of life posing and giving his all. Whenever you see Kai Greene flex his muscles you’ll know it’s one of the best bodybuilding poses of all time. There’s just no one else in the sport who can pull of a dance in the professional world other than Kai Greene.



Kai leaves in a beat up apartment where the elevator smells like human urine. He  commutes just to go to a gym (doesn’t own a car). When he didn’t have money, he walked to the gym. But despite everything, Kai always has a smile on his face. His mind is just brilliant. The dancing bodybuilder doesn’t count what he doesn’t have but counts what he has. And he makes up for what he lacks by a mile. And that talent is very unique to Kai.


Muscle Building Ethics:

Kai Greene’s training isn’t like the usual bodybuilders. notions that a muscle builder should have a program, Kai has no schedule for his workouts. In fact, his training partner Oscar determines just what Kai needs for traning. And what Oscar asks Kai to do, he does it whole heartedly. No questions asked. In bodybuilding we are always instructed to maintain a schedule and follow a strict diet. Kai Green is one of the few people who don’t follow standards. Kai follows his own.


On training days, Kai doesn’t do anything except to eat, sleep and workout. He doesn’t even talk much. We at TMD think that unless it’s an interview, Kai won’t talk at all. That’s the power of Mr. Greene! Motivation is his key to success and by not talking or wasting his energy on some other things, Kai is able to do things his way. Kai Greene is able to achieve every goal he wants except for the coveted title of being “Mr. Olympia.” He’s still young though. He’ll be able to achieve that goal in the future. But for now, we can only hope for Kai.


 Kai Stats:  


5′ 8″

256 pounds
July 12, 1975
Florida, United States of America
IFBB Pro-Bodybuilder
2011 IFBB Sheru Classic Asian Grand Prix Pro Bodybuilding & Figure 3rd place
2011 IFBB Mr. Olympia 3rd
2011 IFBB New York Pro Bodybuilding, Figure & Bikini Championships 1st
2010 IFBB Mr. Olympia 7th
2010 NPC Long Island NP
2010 NPC Rhode Islang NP
2010 NPC Pittsburgh NP
2010 IFBB Australia Pro Grand Prix X 1st
2010 IFBB Arnold Claasic, Ms. International, Fitness International & Figure 1
2009 NPC Eastern USA Bodybuilding FItness & Fiture 1st
2009 IFBB Mr. Olympia 4th2009 NPC Pittsburgh Bodybuilding Fitness & Figure NP
2009 IFBB Australia Pro Grand Prix IX 1st
2009 IFBB Arnold Classic 1st
2008 IFBB New York Mens Pro 1st
2008 IFBB Arnold Classic Bodybuilding, Fitness and Figure Contest  3rd
2007 IFBB Colorado Pro/Am Classic Bodybuilding and Figure Contest 1st2007 IFBB Keystone Pro Classic Bodybuilding Contest 3rd2007 USBF Liberty State Natural Bodybuilding and Figure Contest NP
2007 IFBB New York Pro Bodybuilding Contest 6th
2006 IFBB Shaw Ray Colorado Pro 14th
2006 IFBB Iron Man Pro NP
2005 IFBB New York Pro 14th
1999 NPC Team Universe Championships 1st
1999 IFBB World Amateur Championships 6th
1998 NPC Team Universe Championships 3rd
1997 NPC Team Universe Championships 2nd

Kai Greene and the Grapefruit:

There had been videos and pictures of a man, purportedly Kai Greene masturbating with a real grapefruit. This guy certainly looks like Kai, he has very big muscles, he’s totally ripped and for a guy with big muscles he certainly has a big penis! We don’t know for sure if it is Kai Greene, rumors are out saying that this poor fella resorted to porn to be able to buy food and supplements when he was not sponsored yet. Just to achieve his goal. If this story is true, we at TMD understand. Sometimes, to achieve your goal, your mind is just fucked up.


We hope to see more of the Dancing Bodybuilder in 2012. Way to go Kai Greene!

Kai Greene

October 19, 2011

Steroid Users in Lothians Increasing

Steroid Users Increasing in LothiansThere is growing steroid use in Lothians and the local police are getting concerned about it. For the past 3 years, there had been about 50 dealers caught and accused of peddling performance-enhancing substances.

What exactly are performance-enhancing substances?

Performance enhancing substances are used by athletes to make them get tired less and gain more muscles quickly. Most athletes use anabolic steroids.

Anabolic steroids are a group of naturally occurring substances. The main hormone in men is testosterone. It gives men more bodily hair and a deeper  voice. It is also responsible for more muscle tissue in the body.

Steroid use was first introduced in athletes in the Olympics of the 1950s. By the 1960s, the use of anabolic steroids became widespread.

In the 1970s a ban was initiated by the International Olympic Committee. And like all things banned, it became a popular performance enhancing drug.

Negatives effects include:

  • Liver Damage, chance of getting a rare form of hepatitis
  • Sterility, lower sperm count
  • HIV due to use of injections from other people
  • Stunted growth on young people
  • Hypertension
  • Man boobs
  • Reduced sex drive

Anabolic Steroid User

The problem with anabolic steroid abuse is not only amongst athletes now. It’s already a problem on men who are muscle building.

Police charges around the Lothians are trying to crack down more drug dealers of these easy to access steroids. The trend involves dealers getting their Class C drugs from the internet and then attempting to sell it to the general population, mostly on gyms.

Some steroid dealers are even using animal steroids as this drug is easier to buy in the market.

The government is getting concerned about the trend of people buying anabolic steroids online. These steroids are often contaminated, out of date or delivered in the wrong instructions.

Authorities are concerned that the younger generation are abusing the substance just to look good. The British Crime Survey estimates that about 50,000 people in the past year have used anabolic steroids for non-medical purposes. And we are expecting that the estimate is actually lower than actual because not all people will admit that they used steroids right?

Last May 2011, a man named Vito Alongi was arrested for attempting to smuggle steroids in Addiewell Prison. Alongi was chef and he thought prisoners how to cook for 2 years. He’ll be serving his term for 8 months in prison for attempting to sell the product to the inmates.

One schoolboy was caught taking his delivery of Valium imported from Pakistan. He used his friend’s post box in Morningside to take the delivery of drugs.
Class C drugs, the lowest class of drugs includes mild amphetamines and anabolic steroids. Maximum sentences are two years for possession and five years for trafficking.

The Misuse of Drugs Act says that it is an offense if:


  1.  to possess a controlled drug with intent to supply it
  2. to unlawfully possess a controlled drug
  3. to unlawfully supply (sell,give, share) a controlled drug
  4. to allow premises you occupy or manage to be used for the smoking or use of drugs
Lothian Scotland

Lothian Scotland

October 18, 2011

Ronnie Coleman’s Get Huge Nutrition Program

One of the most know bodybuilder in the world for this century is Ronnie Coleman. Ronnie Coleman doesn’t even need to be introduced anymore. Ronnie is a current world record holder for winning 26 IFBB titles in his career. We will be sharing his daily nutrition program with you guys today.

Fats: 150g, Carbohydrates: Calories: 5562

10:00 AM:
6-8 Nitrix tabs  – Fat 0g, Carbohydrates 0g, Protein 0g
Total Calories: 0
10:30 AM:
1 cup of coffee – Fat 0g, Carbohydrates 0g, Protein 0g
3/4 cup of grits with cheese -Fat 6g, Carbohydrates 18g, Protein 8g
2 cups of egg whites – Fat 0g, Carbohydrates 4, Protein 53g
Total Calories: 420
12:30 PM:
6-8 Nitrix tabs - Fat 0g, Carbohydrates 0g, Protein 0g
1 scoop NO Xplode (pre-workout)  – Fat 0g, Carbohydrates 6g, Protein 0g
2 scoops CellMass (post-workout)Fat 0g, Carbohydrates 14g, Protein 0g
Total Calories: 85
4:00 PM:
8 oz water - Fat 0g, Carbohydrates 0g, Protein 0g
 2 8oz chicken breasts - Fat 24g, Carbohydrates 8g, Protein 122g
1 1/2 cups red beans - Fat 1g, Carbohydrates 72g, Protein 22g
1 1/2 cups brown rice - Fat 3g, Carbohydrates 68g, Protein 7g
2 pieces of cornbread - Fat 10g, Carbohydrates 56, Protein 0g
Total Calories: 1816
6:30 PM:
6-8 Nitrix tabs – Fat 0g, Carbohydrates0g, Protein 0g
Total Calories: 0
7:00 PM:
8 oz water – Fat 0g, Carbohydrates 0g, Protein 0g
2 8oz chicken breasts -Fat 24g, Carbohydrates 8, Protein 122g
1 baked potato -Fat 0g, Carbohydrates 34g, Protein 3g
Total Calories: 917
10:00 PM:
8 oz pink lemonadeFat 0g, , Carbohydrates 2g, Protein 0g
5 oz chicken breasts - Fat 8g, Carbohydrates 2g, Protein 38g
1 baked potato - Fat 0g, Carbohydrates 34g, Protein 0g
1 serving of french fries (134g)Fat 12g, Carbohydrates 4, Protein 0g
Total Calories: 1414
12:00 AM:
2 scoops CellMass – Fat 0g, Carbohydrates 14g, Protein 0g
Total Calories: 60
1:30 AM:
4 scoops SYNTHA-6 with 18oz of waterFat 24g, Carbohydrates 56g, Protein 88
Total Calories: 800

Links to buy Ronnie Coleman’s supplements:

October 17, 2011

George St. Pierre UFC 137 Retaining the Title

The George St. Pierre Workout and PhilosophySome muscle builders aren’t contented seeing their muscles grow. Some muscle builders take the next thing, applying what they gain in real life. Just look at the best MMA fighters in the world, they aren’t just training by fighting. They also spend time at the gym trying to lose fat or trying to gain more muscles. More muscles = more power. And every ounce of training translates to better performance in the ring.

Real men don’t just bodybuild for looks, they use their muscles in real life like George St. Pierre. George St. Pierre had already defended his welterweight title in UFC for 6 consecutive times now. He had never lost in 4 years and is continuing to dominate the welterweight category. Saint Pierre’s record is 22-2. And is scheduled to fight to defend his title in UFC 137.

Saint Pierre makes his fights look easy sometimes. However, nothing is easy with this prized fighter from beginning ’til end. At some point in his life, he even worked as a bouncer and a garbage man just to pay for his schooling. That’s like having 3 lives for school and 2 jobs! We at TMD are wondering how much slept he got from that kind of life.

St. Pierre is known to travel around the world just to train with the best Mixed Martial Artists.

So what exactly is GSP’s workout and philosophy?

We at TMD have read tons of articles and videos about the George St. Pierre workout but everything is just mixed. George is actually always trying to reinvent his workout to fit his opponent. Everything on his workout revolves around a philosophy. TMD already compiled the secret of GSP’s workout so just read on and be inspired by this UFC champion.

George St. Pierre Training

1. Train with the best. When you keep on training with people who are better than you, this will keep challenging you to move forward and be a better man yourself. In time, you will be able to match or even surpass them.

2. Always train. If you have a fight or not, you always have to train. How can you fight if you don’t sweat and prepare for the future. The key in MMA and bodybuilding is to not let your body become lame. Because the moment you become lame, that’s the time you wither.

3. You have to have the right mindset. Bodybuilding is an art. You can try to lift the heaviest of weights and still not be able to achieve the look you want. You have to have experts looking at you. You have to have people analyze what’s good for you. Organize your workout in such a way that you will gain the maximum results at the least amount of time. This is called training smart.

4. Train with your goal in mind. Training with an end in sight makes you feel and want to achieve it more. After achieving your goal, what do you do? Create another goal. Keep going. Don’t stop believing. Evolve.

Saint Pierre’s own words:
“Georges St-Pierre continues, “After my first fight with Matt Serra, I was training with one thing in mind: get my revenge. It was the only thing I had in mind. I was not focusing on the guy I was going to fight; I was focusing on getting my revenge against Matt Serra. I was working with a sports psychologist and he said, ‘You haven’t released your brick.’ That’s what he told me. And it was true. I didn’t accept the fact that I had lost. I just wanted to jump in the ring and get my revenge, when in reality I had two fights to go before getting to Matt Serra.”

5. If you worked out and sweat, you must stink a little bit. Don’t forget to shower. George St.Pierre thinks that part of feeling good about yourself if feeling good about yourself too. Have you ever seen George look dirty? This guy looks clean even in the Octagon (except when he’s bloody of course).

What do you think would be the result of the UFC 137 fight between George St. Pierre and Carlos Condit?

We bet it would be George St. Pierre as usual.
George St. Pierre Fighting

October 6, 2011

Phil Heath From Zero to Hero (Mr. Olympia 2011)

phil-heathPhil Heath had been the talk of town for quite a while now. Phil Heath was rumored to be the next Mr. Olympia. Most people predicted his win this year for the 2011 Mr. Olympia title and these people’s prediction are totally correct! This is the year of Phillip Heath the protege of Jay Cutler, last years title holder of the coveted Mr. Olympia sandow and is a four-time title holder.

So what’s the big fuzz about Phil? Was he born with such a great physique? Or did he work his way up to the top?

Basketball Career

Phil Heath is actually a former basketball player of the University of Dever. Phil was a point-guard and had played for four years for the said university. Phil wasn’t a good player back then. He was okay but he didn’t produce too much results. Our Phillip Heath only averaged 1.3 points per game! That’ was almost zero points per game if you asked me!

His basketball career didn’t quite make it to the top. Phil Heath was rather bulky for a basketball player so when he graduated, he decided he’d try bodybuilding. He was a natural, he grew immediately in form and on October 8, 2002, he had already joined his very first contest in bodybuilding. He won the men’s overall right there and then. He is part of the International Federation of Bodybuilders (IFBB) for quite a while now.


Jay Cutler

He met Jay Cutler and Peter McGough later and both introduced Phil Heath to the sport. Jay Cutler would win 4 titles in Mr. Olympia. Jay Cutler became Phil’s best friend and mentor in the sport. Jay Cutler helped “The Gift” become a world class bodybuilder. In this year’s Mr. Olympia, Jay Cutler admitted he couldn’t believe he’d be standing neck and neck with his best friend Phil for the title. Jay Cutler couldn’t believe he lost to someone he thought. In the end, he was happy for his best friend. Next year, the two will compete for the title again and it will really be an interesting fight as Jay and Phil had been the top 2 contenders for the title for two consecutive years. Both have one win over each other now. Who will take the 2012 Mr. Olympia crown? It’s too early to tell. But it will definitely be a great thing to watch!

Looking at Phillip Heath’s feats is easy but his walk to fame isn’t that easy to do. Phil used a lot of hard work and dedication to the sport of bodybuilding. Because of him, a lot of kids or men who are “zero” now will definitely want to be the “hero” too someday. Just like our champion.

2011 Mr. Olympia Results:

1. Phil Heath

2. Jay Cutler

3. Kai Greene

4. Victor Martinez

5. Dennis Wolf

6. Dexter Jackson

7. Toney Freeman

8. Brandon Curry

9. Ronny Rockel

10. Hidetada Yamagishi

Who will take on Phil amazing story? Who knows. For now, it feels like Phil has just begun. His career won’t definitely end any time soon. We’re looking forward for Phil Heath’s next adventure.