How To Lose Weight While Gaining Muscle 101 Losing Weight Man In Jeans

How to Lose Weight While Gaining Muscle 101

How to Lose Weight While Gaining Muscle 101

Male-oriented bodybuilding and fitness materials frequently state that you must bulk up in order to increase muscle tissue. However, many women and a good number of men have no desire to see their weight increase while growing lean mass!

Yes, while burning fat, it is possible to “recompose,” or grow muscle. However, it is, to put it mildly, tough! You must provide your body with sufficient calories in the form of protein, carbohydrates, and fats to support muscle building, dialling in each macronutrient to encourage your body to burn fat. However, diet alone is insufficient. To enhance results, you should also incorporate resistance training and high-intensity cardio into your routine.

Here are my most effective approaches for balancing muscle growth and fat loss.

Both muscle growth and fat loss require protein–even more so when done concurrently! Aim for 1 g of protein per pound of body weight everyday, and use protein shakes to assist you.

Before And After Weight Loss Journey

How to Lose Weight While Gaining Muscle 101

1. Consume A Sufficient Amount Of Calories
To tread the delicate line between muscle growth and fat loss, it’s critical to identify your calorie “sweet spot.” You must consume enough calories to fuel muscular growth while also stimulating fat release from storage.

How to lose weight while gaining muscle 101. Bear in mind that you are not on a diet. You’re attempting to grow muscle mass while burning stored fat more efficiently. Someone who works out hard in the gym requires the proper macronutrient balance and sufficient calories to fuel their efforts to build muscle and reduce fat.

2. Increase Your Protein Intake
How to lose weight while gaining muscle 101.Consuming a sufficient amount of protein throughout the day helps prevent your muscle tissue from degradation. When amino acids are present in your system, your body recognises that they do not require the breakdown of muscle tissue to obtain them.

Therefore, do not be scared to advocate for increased protein consumption. How to lose weight while gaining muscle 101. Consider boosting your protein intake to at least 1 gram per pound of body weight on a regular basis. Are you really going for it in the gym, or are you aiming to get truly lean? You may benefit from an additional 1.5 grams or more.

How To Lose Weight While Gaining Muscle 101 Male And Female Training

Yup. That is correct. While this may seem excessive, recent study indicates that eating five times the current daily protein recommendation 0. 36 grams of protein per pound of body weight has no harmful effect on body fat stores.

Additionally, a high-protein diet has been demonstrated to increase the amount of calories burned during the day. This results in an increase in calories expended during the digestion, absorption, and distribution of nutrients, a phenomenon referred to as the thermic effect of food.

How to Lose Weight While Gaining Muscle 101

3. Reduce Your Carbohydrate Intake

How to lose weight while gaining muscle 101 you were expecting this one, weren’t you? Yes, you must reduce carbohydrate intake not altogether, but to a level where they are efficiently utilised. Consume the majority of your carbs two hours before and immediately following your workout. The remainder of your carbohydrates should come from high-fiber vegetables throughout the day. Vegetables can help you maintain a healthy energy level and will help you avoid hungry.

Aim for 1.5 grams of carbs per pound of body weight throughout the day as a starting point. Of course, this is dependent on the quantity of exercise you undertake in a particular day. Consider lowering your carbohydrate intake to 0.75-1.0 gram per pound on non-training days.

4. Consume Healthy Fats
Too many people make ludicrous attempts to lose body fat by drastically reducing their fat intake.
How to lose weight while gaining muscle 101. Fats are critical for maintaining appropriate cell structure and hormone levels, both of which are required for a muscle-building environment to exist. They also contribute to your feeling of fullness.

Healthy Fats

Each day, aim to ingest approximately 0.5 grams of fat for every pound of body weight. Include a variety of sources to benefit from the numerous benefits that diverse types of healthy fats have to offer.

5. Train for Muscle Growth Rather than Fat Loss
How to lose weight while gaining muscle 101 Spending your time doing repetitive circuit training with light weights and high reps is not the ideal way to build muscle. Rather than that, concentrate on including compound activities like squats, deadlifts, presses, and rows. These techniques enable you to raise the most weight and activate the greatest amount of overall muscle mass possible, which is why they should form the cornerstone of any workout. Concentrate on gradually increasing the weight you can utilise while aiming for 5-8 repetitions every set.

You can continue to integrate higher-rep training, but only with a weight that makes it difficult to finish 15-20 reps. Combining intense resistance training with high-repetition training is optimal for muscular building.

6. Cardiovascular Exercise to Burn Fat, Not Calories
How to lose weight while gaining muscle 101. One of the most common mistakes people make while attempting to lose body fat is to engage in prolonged sessions of steady-state cardio. This is effective for burning calories, but it can also put you into a caloric deficit, forcing your body to burn muscle tissue rather than fat.

Cardiovascular Training On Stair Master

Rather than that, if you want to achieve a balance of leanness and muscle, I propose high-intensity interval training (HIIT) as your primary cardio. How to lose weight while gaining muscle 101 Why? HIIT has been demonstrated to sustain muscle mass and even improve the utilisation of fat as a fuel source. That is an excellent mix!

HIIT is quite hard on the body, so do not attempt it daily. Conduct 1-3 sessions per week, with a maximum of three. How to lose weight while gaining muscle 101. If you feel as though HIIT is depleting your energy in the weight room, reduce the intensity.

Andrei Deiu Posing

365 Days To Be The Best YOU

365 Days To Be The Best YOU

Are you prepared to make a significant change in your life? Put an end to your fantasies and make it a reality. Discover the 365-day challenge and set and achieve all of your fitness goals!

The most frequently stated goals in the fitness world are to lose body fat or to “get in shape.”

The issue is that these and similar objectives are rarely met or pursued seriously. Each January, individuals flock to commercial gyms like moths to the light.

After a few weeks, if that individual has not achieved their ideal physique (I’ve witnessed it! ), they will quit before February.

Their attendance will be patchy for the remainder of the year, at least until the new school year begins. This is pitiful behaviour. Annually performing this song and dance gets you nowhere and makes you look like a complete joke.

In One Year’s Time

My challenge to you is straightforward. I challenge you to be a better person a year from today than you are today.
  • I want you to improve in every aspect of your life, but for the purposes of this article, let’s focus on health, fitness, and athletic performance.
  • I want you to be stronger a year from today. This requires a commitment to the iron and a focus on fundamental strength-building movements.
  • I want you to be in shape one year from today. This requires a commitment to difficult conditioning workouts such as pushing the Prowler and an acceptance of the challenge.
  • I want you to be more athletic one year from today. This requires you to sprint, jump, and lift in the manner of an athlete.
  • I want you to be leaner one year from today. This means you must eat healthfully the majority of the time and refrain from allowing food to rule your life.
  • I want you to be mentally tougher one year from today. This means that you are not required to give up like an immature child or a coward when circumstances do not go your way.
  • I want you to look back one year from today and say, “I accepted this challenge and it significantly improved my life.”
The key to accomplishing this is to have a plan. Without a well-defined course of action, you will find yourself at sea without a map.
365 Days To Be The Best You Andrei Deiu
Set yourself a Training Program 
If you’re like Bugs Bunny and jump from workout programme to workout programme every week, you’ll never achieve success. Exercises do not have to be elaborate. They simply need to provide you with a means of making consistent progress.
This is why progressive overload is so effective for a trainee who is willing to adhere to the plan. If you squat 150 pounds for three sets of ten reps on your first day of training and then squat 150 pounds for three sets of ten reps a year later, do you honestly believe your legs will look any different?
The answer is emphatically no.
If you are training with a personal trainer and are always using the same exact weight for the same exact reps with the same exact rest periods, you should begin asking some questions.
Training should always be a source of discomfort. The weight used, the number of reps performed, and the amount of rest between sets all play a role in building your body. This also holds true for conditioning.
Many people perform “cardio” on an ineffective, soul-draining machine and then believe they are accomplishing something. I’ll tell you what they’re doing: they’re squandering their time!
With the vast array of things your body is capable of doing, such as sprinting, pushing the Prowler, or performing bodyweight conditioning moves, there is no reason to waste time on these ineffective “cardio” machines.
When was the last time you saw something truly inspirational in the “cardio” section?
When was the last time you saw someone in incredible shape using a treadmill, elliptical, or stair master as their primary conditioning tool? I’m going to wait.
What you need to do is adhere to a fundamental training programme that will hold you accountable and enable you to develop significant muscle, strength, and conditioning. By persevering through the program’s inevitable setbacks, you will be rewarded with an incredible physique.

365 Days To Be The Best You Training Plan

Fuel your body with the right Nutrition

Thus, eating properly does not require you to deprive yourself of nutrients by eating lettuce leaves at every meal.  Additionally, this does not imply that you must join the latest fad diet simply because Charley Celebrity is promoting it.

All that eating properly entails is that your diet should be centred on whole, unprocessed foods that will help you become stronger, healthier, and leaner.  The foundation of your diet will be lean meats, whole grains, healthy fats, properly timed starches, vegetables, and fruits.

You can begin by counting and tracking your macronutrients.  You can’t allow food to control you and continue to make poor daily choices.  This will only serve to derail your efforts to improve your physique.

If you continue to train without regard for your diet, you will continue to spin your wheels indefinitely.  Without a close eye on your nutrition, you will be unable to achieve your physique goals.

The entire key to successful dieting is having a sustainable diet that you can quickly adapt to meet your specific goals. Diet gimmicks are the epitome of phoney hustle.

Redcon1 Mre Bar

Recovery is Key

If you sleep 3-5 hours per night while attempting to improve your physique and performance, you will fall short.  If you are constantly clinging to stress and have not developed the ability to move forwards, you will jeopardise your gains as well.

Make a point of sleeping at least 7-8 hours per night. If you’re falling short, which we all do, try taking a short nap during the day to recharge your batteries.
We have some great supplements to support you rest. Checkout this link
Retaining stress and negativity from your past serves no purpose in the present, as the past cannot be changed.  You can learn from your past mistakes and avoid repeating them. However, you cannot live in the past indefinitely.
I’ve experienced financial failure, devastating heartbreak, and the loss of dear friends. All of these events were difficult to process at the time. However, I could not remain in the past or I would have been unable to continue creating my future.
Ehplabs Oxysleep


You cannot expect overnight success, as it takes years to develop a complete and attractive physique.

Personally, I’m holding everyone who reads this article, including myself, accountable for making progress over the next year. If you do not make significant progress over the next year, you should take a hard look in the mirror.

Only you have the power to prevent yourself from achieving maximum success. Only you can prevent yourself from achieving greatness.

Blaming others or your circumstances is the coward’s way out. Accept accountability and then the challenge of improvement.

You have one year from today to improve or you will be a failure. The countdown has begun.

Turkesterone Joe Rogan


  • What is Turkesterone?

    Turkesterone, also known as Ajuga Turkestanica Extract, is an ecdysteroid.

    Ecdysteroids are naturally occuring plant and arthropod (insect) steroid. They have been shown in research to be extremely effective at building muscle and improving performance.

    Ecdysteroids occur naturally in foods such as quinoa, spinach, and yams. However, the amount contained in these foods is far too small to be effective.

    The most common and biologically active ecdysteroids are 20-Hydroxyecdysone (Ecdysterone) and Turkesterone.

    They've gained popularity among bodybuilders, athletes, and gym rats due to their unique mechanism and potential to positively impact muscle growth.

    While there is a general absence of scientific data on ecdysteroids, there is a wealth of positive evidence online from users who have taken them.

  • What does Turkesterone do?

    Although only a few studies on Turkesterone have been conducted thus far, the results have been encouraging. Turkesterone has been shown in these studies to promote lipid and carbohydrate metabolism, increase protein synthesis, aid in muscle hypertrophy, and increase strength.

    These results suggest that Turkesterone may act as an agonist for anabolic and adaptogenic receptors, while its potential lipid and carbohydrate metabolising effects may aid in fat loss and maintenance of a healthy body composition.

    It should be noted, however, that these early studies were conducted on animals, not humans. It is unknown whether the full range of effects observed in animals will be observed in humans.

  • Is Turkesterone legal in Australia?

    Turkesterone is legal to import, advertise, and sell in Australia. Certain individuals have hyperthesized that it must be illegal due to its scarcity. However, the reality is that Australian import permits and/or documentation are required, which can be a difficult process for an individual. As such, Turkesterone is primarily imported by supplement brand owners or their designated contractors.

  • At what age can you take Turkesterone?

    Generally, doctors recommend that it be used only by athletes over the age of 18.
    Although there have been few studies on Turkesterone to date, the results have been encouraging. Turkesterone was found to promote lipid and carbohydrate metabolism, increase protein synthesis, aid in muscle hypertrophy, and increase strength in these studies.

Turkesterone Molecule
  • How long does it take for Turkesterone to work?

    The majority of studies on Turkesterone's effects support medium to long-term effects over weeks to months of consistent use. However, anecdotal evidence suggests that users of Turkesterone experience significant effects within days.
    The majority of Turkesterone users should expect to see results within two to four weeks of consistent use.

  • Will Turkesterone be banned?

    No, turkesterone is not banned at the moment – although some are calling for it to be owing to the great results seen in human studies.

  • What are the benefits of Turkesterone?

    We still have a great deal to learn about ecdysteroids. However, based on available data, you may benefit from the following.

    Increased Gains in Lean Muscle

    The primary reason many users choose Turkesterone is because it is an extremely effective muscle building supplement. There are few natural supplements that are effective at muscle building, which is why this ecdysteroid is unique.
    Turkesterone and other ecdysteroids are said to increase muscle mass by

    Increasing muscle protein synthesis 

    Nonetheless, numerous users attest to Turkesterone's muscle building properties. Anyone who has used it will attest to the fact that they gained at least a few kg of lean muscle, which is quite impressive for a natural lifter.

    Faster Muscle Recovery 

    Due to the fact that ecdysteroids, including Turkesterone, may increase muscle protein synthesis (MPS), you're also likely to recover more quickly.

    Recovery is critical for a variety of aspects of performance, so it will be extremely beneficial if this process improves.

    Numerous users point out that by taking it, you'll be able to handle increased workload and intensity.


    Apart from assisting in the growth of lean muscle mass, this ecdysteroid is said to aid in the enhancement of strength and power.

    Throughout your cycle, you can anticipate gradually increasing the weight on your compound lifts.

    It is not uncommon to increase your lifts by 30 to 40 pounds. Having said that, you must continue to eat and train properly in order to progress.

  • Turkesterone Dosage?

    If you're going to take Turkesterone, you're obviously going to want to get the most out of the cycle.

    The majority of manufacturers recommend a daily dose of Turkesterone of between 500 and 700mg divided into two doses. I followed this protocol as well, and it worked well.
    If this is your first run, it is prudent to begin with a low dose, such as 250mg, and work your way up to determine your response to the compound.

    The majority of users take it for between 6 and 12 weeks, depending on their goals.

    Many assert that running it for an extended period of time appears to be more effective, as it takes time for it to accumulate in the system.

    Please keep in mind that this is not a magic pill you will still need to eat properly and train frequently to increase your performance and muscle mass.

  • Turkesterone Side Effects?

    Another question that many of you may have is whether Turkesterone has any side effects. Naturally, you do not want to jeopardise your health for the sake of performance gains.

    We'll begin by stating that there is no human research on Turkesterone. Due to a dearth of research, one cannot assert that it is without side effects.

    However, it's worth noting that there are few reports of adverse effects based on anecdotal user experiences found online.

    Additionally, it's beneficial to know that you will not require post-cycle therapy after using this ecdysteroid. That is because it has no effect on hormones.

  • Does Turkesterone Require PCT?

    When finishing Turkesterone you will not be required to have post cycle therapy (PCT). As it does not suppress your natural testosterone production.

Shredded! A Comprehensive Guide To Reaching 10% Body Fat

Shredded A Comprehensive Guide to Reaching 10% Body Fat

Reaching 10% Body Fat

Discover why an effective diet, training, and recovery plan are critical components of achieving that skin peeled physique.

Is your objective to see your abs? Would you like to add some volume to your t-shirt while maintaining a waspish waist? Do you want to appear to be flexing without actually doing so

To achieve that jacked physique, you must become lean, and I mean LEAN. Reaching 10% Body Fat to be precise. Forget for a moment the braggarts who claim to have body fat levels in the single digits. Yes, there are some people in this world who walk around with body fat levels of 8, 6, or even 4%, but they are few and far between. If you’re 10%, you’re quite lean. Therefore, let us consider how to get there.

Reaching 10% Body Fat

Cycle your diet

Yes, what good is an article about losing weight if it does not mention diet? Abs are manufactured in the kitchen, correct? To a certain extent, yes. However, diet remains a critical factor in developing a leaner you. Reaching 10% Body Fat takes a disciplined approach to meal planning, strict adherence to that plan, and the ability to listen to your body and make necessary adjustments.

Although carb cycling is considered somewhat archaic in these days of the fasting craze, it is still a viable, effective method of losing body fat while remaining sane. Cycling your carbohydrate intake typically requires several days in the red followed by a day or two in the black

This process severely restricts calories for a brief period of time, forcing your body to burn fat even while at rest. Once your body becomes wise and attempts to slow your metabolism in order to conserve energy due to a lack of calories, you increase your carbohydrate intake and provide it with a much-needed boost to re-ignite your fat-burning furnace

Begin by deciding which days will be high carb and which will be low carb. For instance, lower body training days may be beneficial during high carbohydrate periods, while other training days may be reserved for low to moderate carbohydrate levels.

It will be difficult to predict your exact levels for each day at first, but here is a good starting point: On low-carb days, aim for .5 to.75 grams of carbs per pound of bodyweight; on moderate-carb days, aim for 1 to 1.25 grams per pound; and on high-carb days, aim for approximately 2 grams per pound.

Ascertain that you consume at least 1 gram of protein per pound of body weight. This can be increased gradually to 1.5 as your diet progresses. Healthy fats should account for approximately 20%-30% of your daily calories. These fats will come in handy during those crazy, low carbohydrate periods when you require additional fuel to complete your workouts.

Reaching 10% Body Fat
Cass martin

Why is training important?

Most individuals think only in terms of diet when Reaching 10% Body Fat without much thought given to training. The belief that the workout will take care of itself and diet is the main focus is a big mistake.
Is your training the best it can be? Are you utilizing every minute to its fullest? How are your rest periods? Are they monitored to burn some extra calories and rev up your metabolism long after training?
Training acts as a trigger to spark the metabolic fire. Without proper, effective resistance training a good bit of the weight you will eventually lose will be muscle. Weight training keeps the muscle on – it acts as an insurance policy against atrophy. Try a higher frequency of training such as training every body part twice per week. This, in turn, will coax your body into recovering quicker and will burn more body fat in the process.
Keep a close eye on rest periods. Nothing will affect your training progress and subsequent fat loss regarding training than getting into the habit of setting rest times. For starters, go with 2 minutes for the big lifts like squats and deadlifts and 1 minute for all other lifts.
Moderate your volume. If you have decided to train more frequently it would be wise to use a more moderate volume. 12 or so for chest, back and quads and around 9 for arms, shoulders, calves and hams. 
Leave your ego at the door this isn’t a powerlifting meet. Ditch trying to max out for each set. Instead, shoot for a bit higher of a rep range such as 8-12 or 10-15 – but still go to failure.
Shredded! A Comprehensive Guide To Reaching 10% Body Fat

Recovery is Key in Reaching 10% Body Fat

Finally, the catalyst to set the whole lose-fat-but-keep-my-muscle equation is proper recovery namely sleep and managing stress. Getting proper rest is paramount and all your efforts in Reaching 10% Body Fat will be for naught if you don’t get enough of it. During sleep key hormones such as growth hormone are excreted to help repair and regulate your body’s processes.
Stress management is another important part of staying on the course of progress. No, you won’t be able to rid your life of stress completely, but reducing it and managing the rest in a healthy way with consistency will make getting to your goals that much easier.
Get at least 8 hours of sleep each night. Also, get up in the morning at the same time each day including weekends. You don’t want to start messing with your meal times and screw up your rest schedule.
Keep stress to a minimum. Nothing will wreck your plan like constantly being in a state of stress. Find ways to effectively manage stress and reduce or eliminate it where you see fit.
We have the right supplements to support you through the recovery process.
Reaching 10% Body Fat
Gold Standard Whey Banner

Optimum Nutrition Gold Standard Whey Protein Review

Optimum Nutrition’s Gold Standard whey protein may be the most well-known and most popular whey protein powder on the market. Although it is the best-selling product on and Amazon, we were intrigued is this a truly fantastic product, or is it simply the most popular? Is it deserving of its position as the go-to whey protein powder for millions?

We decided to dig more into the community favourite and discovered that it is reasonably priced, has excellent macronutrients, and has a good label accuracy rating three characteristics that rarely overlap in the whey protein sector.

Optimum Nutrition Gold Standard Whey Protein Nutritional information

Let us begin with the fundamentals. One rounded scoop contains 24g protein, 3g carbs, 1g sugar, and 1g fat. Numerous independent tests indicate that the serving size may be closer to 21 or 22 grams of protein, a variation that is actually quite minor in the supplement market. Optimum Nutrition has a solid reputation with independent third-party tests.

Ingredients for Gold Standard Whey Protein

The ingredients list is shockingly low for something so popular and inexpensive. The following is a list of the components in the French Vanilla flavour:

Ingredients: Protein Blend (Whey Protein Isolates, Whey Protein Concentrate, Whey Peptides), Natural and Artificial Flavors, Lecithin, Salt, Acesulfame Potassium, Aminogen, Sucralose, Lactase.

Gold Standard Whey Ingredients French Vanilla
Gold standard 100% whey french vanilla creme nutrional facts

What does this all mean? Whey protein isolate contains the most protein of the three types, yet the manufacturing process removes many of the components that enhance overall health and immunity, such as peptides.

Concentrate is the least expensive type of whey. While it has less protein and more fat per gram than isolates and peptides, it does contain additional substances with potential health benefits, such as conjugated linoleic acid CLA, a possible weight reduction aid, and phospholipids. Whey peptides are more expensive, but they are also more broken down (also known as pre-digested), which means they absorb more quickly. Each type of whey has distinct advantages and disadvantages, therefore combining them all is a wise strategy.

Lecithin is utilised to improve the mixability of the other ingredients. Aminogen is a combination of enzymes that aid in protein digestion and gas reduction, while Lactase should aid in lactose digestion. Acesulfame potassium is a sweetener that is approximately 200 times sweeter than sugar. It is controversial in some areas, but appears to have no adverse effects at low concentrations.

The Benefits and Effectiveness of Optimum Nutrition Gold Standard Whey

As indicated previously, the combination of three types of whey contributes to this product’s overall balance. Contrary to common opinion, there is no such thing as the best whey. They each have their own advantages, and Optimum Nutrition made a wise choice by combining them all. The fact that this product comprises whey, a high-quality protein that contains Branch Chain Amino Acids BCAA’s and the non-essential amino acid glutamine, accounts for many of its benefits.

The macronutrient profile makes this an excellent alternative for those following low-carb or low-fat diets. Aminogen and Lactase should aid in digestion, but this supplement has little more. It’s a combination of many types of whey plus enzymes to help you get the most out of it.

Price of Optimum Nutrition Gold Standard Whey Protein

On average, a tub of ON whey protein weighs between two and five pounds in a supplement store. The latter is $99 for 74 servings. This works out to $1.33 per serving. It’s $59.95 for 28 servings if you get a standard two pound tub. That works out to $2.14 per serving.

That is quite reasonable for whey. Consider the following comparisons to different whey proteins available on the market:

  • Muscltech Nitrotech Whey Gold – $1.24 per serving 5.5lb tub
  • Dragon Whey – $1.99 per serving 5lb tub
  • Elite 100% Whey by Dymatize – $1.50 per serving 5lb tub
  • Muscle Pharm 100% Whey – $1.21 per serving 5lb tub

Gold Standard Whey Mixability

ON’s Gold Standard whey protein mixes nicely with both water and milk, which is likely owing to the lecithin. It rattles well in a shaker or when stirred quickly with a spoon, and dissolves easily.

Gold Standard Whey Protein Taste

Optimum Nutrition gold standard whey offers over 16 distinct flavours:


We chose the most conventionally named chocolate: Extreme milk chocolate. Despite the “extreme” in the title, it’s delicious without being excessively sweet or flavorful. It tastes more like black chocolate than milk chocolate. If you’re looking for a sweeter, creamier, more intense chocolate flavour, you may prefer the equally popular double rich chocolate.

Certain tastes from Optimum Nutrition are enjoyable as a one-off but quickly grow tiresome after a few shakes e.g., white chocolate. Optimum Nutrition’s normal, basic chocolate is Double Rich Chocolate. It’s dependable and mild enough to avoid overwhelming the palate, and consumers are unlikely to grow tired of it. Notably, the downside to this “low strength” chocolate is that it tastes extremely bland when combined with water.


Optimum Nutrition delivers on its promise of a simple, trustworthy Gold Standard whey protein powder. It’s not only dependable, it’s also affordable and delicious. It’s difficult to criticise Optimum Nutrition’s product. If there is an industry gold standard, this one may well be it.

Gold Standard Whey FAQ

  • What flavour's does Gold Standard Whey have?

    • BANANA
    • COFFEE

  • What ingredients are used in Gold Standard Whey?

    Ingredients: Protein Blend (Whey Protein Isolates, Whey Protein Concentrate, Whey Peptides), Natural and Artificial Flavors, Lecithin, Salt, Acesulfame Potassium, Aminogen, Sucralose, Lactase.

    Gold Standard Whey Ingredients French Vanilla

  • Does Gold Standard Whey protein have sugar in it?

    Gold Standard Whey protein has little added sugar only 2g

    Gold Standard Whey

  • Does Gold Standard Whey protein have steroids?

    Most definetely not, Gold Standard Whey protein contains no anabolic steriods of any sort.

    Gold Standard Whey 10Lb

  • What is the primary source of protein in Gold Standard Whey protein

    The primary protein source is whey Isolate. 24g whey protein blend consisting of whey isolate, whey protein concentrate, and whey peptides/hydrolysates.

    Gold Standard Whey Banner

  • Is Gold Standard Whey protein good for diabetics?

    Yes, various scientific studies have demonstrated the benefits of Gold Standard Whey protein, particularly for diabetics. The proteins in Gold Standard Whey contribute to the maintenance of steady blood glucose levels, which benefits both diabetics and those looking to improve their body composition.

    Is Gold Standard Whey Protein Good For Diabetics? Blood Glucose Reading

Muscle Gain Meal Plan For Bodybuilders Arnold

Muscle Gain Meal Plan for Bodybuilders

Frustrated slim people trying to gain weight frequently feel as though they are consuming as much food as possible. When the scale does not increase, they surrender in defeat. However, more often than not, individuals just need to adopt a new way of eating in order to grow: a meal plan specifically designed for muscle building!

Muscle growth requires a diet that is high in protein and calories. However, keep in mind that following a muscle-building diet does not provide an excuse to eat anything in sight. Too many people load up on empty calories and low-quality carbs rather than increasing their intake of high-quality, nutrient-dense foods.

Rather than that, you’ll be more targeted with your nutrition, favouring high-quality, nutrient-dense carbs for fuel when your body requires it most—during your strenuous workouts—and increasing your fat intake at other meals to obtain additional calories. Consume this way and train vigorously, and you will grow!

Muscle Gain Meal Plan For Bodybuilders.. | Bodytech Supplements

However, adhering to the proper diet is only half the battle. If you’re serious about muscle gain, be certain you’re following a well-designed programme tailored to that objective.
Supplements can also assist you in accelerating your muscle-building results once you’ve mastered your diet and workout.

The Muscle Building Meal Plan
Aim for approximately 3,000 calories, 300 grams carbohydrate, 225 grams protein, and 100 grams fat.

Take note that this strategy is based on a 150-pound man who trains in the afternoon. If your workouts are in the morning, simply rearrange your schedule such that you consume starchy carbs before to and immediately following your workout and then avoid them later in the day. If you weigh more or less than 150 pounds, you can also use this Link to calculate your daily calorie intake.

Many people who lift weights for sports, weightlifting competitions, bodybuilding, or to increase their level of fitness are lured to a bodybuilding diet in order to add muscle and maintain a low body fat percentage.

A basic bodybuilding diet is increasing your protein and calorie consumption overall and including strength training into your workouts on a regular basis. Diet and nutrition for weight training and bodybuilding are not dissimilar to a balanced diet rich in nutrient-dense foods.

The exception to this is a bodybuilding diet, which places a premium on quantity and timing of meals throughout the various phases of weight training. While many proponents of a bodybuilding diet also rely on dietary supplements to help them gain muscle, nutrition experts generally recommend receiving your nourishment from whole foods wherever feasible.

Those on a bodybuilding diet must ensure they consume enough carbohydrates to power their workouts. Without enough carbohydrates, your body begins metabolising muscle in order to convert glucose to energy.

The bodybuilding diet places a premium on lean protein to aid in muscle protection and growth. Additionally, it promotes the consumption of a variety of antioxidant-rich fruits and vegetables as well as nutrient-dense complex carbs.

Following this strategy requires the consumption of whole grains and the avoidance of processed flours and sweets. Refined carbohydrates are rapidly metabolised by the body and can cause a rapid rise in blood sugar and insulin levels.

While some individuals on a bodybuilding diet adhere to a strict dietary plan, this is not necessary for everyone. Depending on your goals, adopting a balanced diet and responding to your body’s natural hunger cues can help you gain muscle and burn fat.

However, if you’re interested in following a standard bodybuilding diet routine, here’s some additional nutrition advice for your workouts.

  • Pre-exercise fuel: Consume some carbohydrates around 30 minutes before a training session.
  • Refuel during cardio: If your workout includes cardio and lasts more than an hour at a moderate-to-high intensity level, you may need to refuel with gels or a sports drink during the session.
  • Utilize a 3:1 ratio: Consume some protein and carbs soon following or within 30 minutes of the conclusion of your workout. Utilize a carbohydrate-to-protein ratio of 3:1.
  • Limit your use of dietary supplements: Avoid excessive protein supplementation. The essential amount of high-quality protein can be obtained from lean chicken, fish, soy, skim milk, and a little bit of red meat. However, if you’re cutting, protein supplements may help you achieve your protein requirements if your caloric consumption has fallen.
  • Consume healthy fats: Consume a balanced diet that is low in saturated fat and cholesterol and abundant in fruits, vegetables, legumes, whole grains, and high-quality monounsaturated and polyunsaturated fats (found in nuts, seeds, and oils).
  • Consume plenty of liquids: Replenish the water lost by sweating. While beverages such as tea and coffee might be beneficial, drinking plenty of water will guarantee that you keep adequately hydrated.

What You Should Know

Individuals who exercise have varying macronutrient and calorie requirements, since the more energy required, the greater the macronutrient and calorie requirements. This is also true for recreational exercisers, but not always for those attempting to lose weight.

The bodybuilding diet is not recommended for those who are overweight, as the programme requires increased calorie consumption. Strength exercise, on the other hand, can be incorporated into a healthy weight loss regimen. When the body begins metabolising fat (catabolism) and building muscle (anabolism, as in “anabolic steroids”), weight exercise can assist in maintaining muscle mass while shedding fat.

For those trying to build muscle, the amount, speed, and definition of muscle building is mostly dictated by your training programme and frequency, as well as genetics and age. However, anyone, regardless of age, should be able to grow muscle and strength through weight training.

Proper nutrition is another critical component of the muscle-building process.

To gain muscle while maintaining a low body fat percentage, you could follow this standard bodybuilding diet protocol:

  • Consume (about) 15% more: Expect a 2-pound muscle increase on average for males and a 1-pound muscle gain for women. Individual calorie, protein, and fat distribution adjustments are best made with the assistance of a sports dietitian and personal trainer. During the off-season, the calorie distribution should be 55%–60% carbohydrate, 25%–30% protein, and 15%–20% fat. 
  • Weight training: Begin a good weight training routine that targets all of the major muscular groups in the body, including the arms, legs, shoulders, chest, back, and abdominals. The additional energy consumed will aid in muscular building, as the activities encourage growth. Reduce the volume of aerobic activities and raise their intensity instead.
  • Shred Fat: Protein intake should be between 1.2–1.8 grams per kilogramme of body weight, according to the majority of research. However, a regimen consisting of 15% calorie reduction, 25% carbohydrate reduction, and then boosting protein consumption to 1.8 to 2.7 grams per kilogram of body weight is not unusual and may produce superior outcomes.

Phases of Bulking and Cutting

A bodybuilding diet is divided into two phases: the bulking phase and the cutting phase. To preparation for competition, bodybuilders first increase their muscle mass and body fat by consuming more (bulking). Then they burn the fat, revealing the muscle (cutting). 

Typically, during the building phase, followers increase their calorie intake by roughly 15%. They erase the 15% that was added and maintain a relatively low-fat diet of roughly 20% during the reducing phase.

Protein consumption should remain between 1.2 and 1.8 grams of protein per kilogram of bodyweight or greater during any period. However, when carbohydrate intake is reduced, an increase in protein intake is required to maintain muscle mass. Protein ranges from 1.8 to 2.7 grams of protein per kilogram of body weight.

Modifications to Carbohydrates

During the two phases of bodybuilding, carbohydrate ratios may be increased or decreased depending on your weight, muscle-building goals, energy levels, and carbohydrate cutting tolerance. Weightlifters typically do not burn the same amount of energy throughout their workouts as endurance athletes do. Marathon runners and triathletes may require between 7 and 12 grams of carbohydrate per kilogram of body weight each day.

On days with little exercise, err on the side of caution with carbohydrate guidelines. If you combine cardio and weight training, you’ll almost certainly require more.

Nutritionists and coaches in sports take eating extremely seriously, even more so when it comes to professional athletes. Even amateur athletes may optimise their exercises with adequate nutrition.

Meal time is critical to this. Weight trainers do better with six smaller meals a day with constant protein consumption of 20-30 grams per meal than with larger meals with higher protein intake.

Pre-workout Meals

Pre-exercise nutrition, whether for training or competition, is frequently recommended by sports nutritionists.

  • Consume meals that are low in fat and fibre but high in protein and carbs. Fiber may and should be included in other meals to maintain a healthy diet.
  • Experiment and determine your tolerance for various foods prior to and during exercise; this is critical because many of us have varying reactions to fiber-rich foods such as beans, milk, and various fruits.
  • Eat your main meal between three and four hours before exercise to provide your body ample time to digest.
  • Consume a smaller meal 30–60 minutes prior to exercising to ensure that you have sufficient energy for your activities. If this is not tolerated, consume food one to two hours prior to activity.
  • Consume 1.5 to 3 cups of liquids within 20 to 30 minutes of activity, such as sports drinks and gels, protein shakes, or water.
  • Avoid strenuous cardio based exercise following a meal to avoid digestive discomfort.
Muscle Gain Meal Plan For Bodybuilders Arnold Eating

Consumption of Food During Exercise

Unless you’re doing extreme workouts lasting significantly longer than 60 to 90 minutes of intense cardio or strength-endurance weights, you usually won’t need anything else throughout a workout except water. If your exercise session lasts longer than 60–90 minutes, you’ll require carbohydrate and electrolytes, which can be found in a sports drink, gel, or bar.

Post-Exercise Nutrition

How you eat in order to recover from exercise is a critical element of exercise nutrition. Glucose, or glycogen, is the primary fuel source for athletes and exercisers. It is obtained through carbohydrate-containing foods and beverages. If you do not replenish adequately following each exercise, your muscle’s glycogen stores will remain exhausted and unprepared for the next workout.

This can result in long-term muscular fatigue and performance deterioration. Additionally, insufficient refuelling following your activity will prevent your muscles from receiving an anabolic surge that repairs and rebuilds.

Weight training consumes less glucose than higher intensity or longer duration aerobic activities such as track and endurance running and cycling. Nonetheless, it pays to maintain adequate glycogen stores if you want to perform at your best throughout exercise.

Carbohydrates are critical for this, especially immediately following exercise, at a ratio of 3 grammes carbs to 1 gramme protein. 17 fluid ounces flavoured low-fat milk; 1 cup fruit salad with 7 ounces flavoured yoghurt; or a big glass of nonfat milk with two slices of toast and honey or jam all meet these criteria (no butter).

Within 60 minutes of completing a weight exercise session, consume around 20 to 30 grammes of high-quality protein. The closer you consume protein to your workout, the better.

Protein Powder Supplements

Supplements have developed into a multibillion-dollar industry in the commercial weightlifting and bodybuilding industries.
9 While many weight trainees dramatically boost their protein consumption through drinks and supplements, particularly those containing whey protein, they sometimes lack expert guidance on the proper amount.

  • What is the secret of bodybuilding?

    The main secret in training. The difference between a muscular, well-developed physique and the appearance of a guy who "worked out occasionally" lies in your applied training expertise. At first, I reasoned that going to the gym five or six times a week would ensure that I developed an exceptional physique.

    Test Hd Elite By Muscletech Lunges

  • What is the most important thing in bodybuilding?

    Protein is essential for muscular growth, particularly for bodybuilders. Protein synthesis the conversion of amino acids to proteins for repair and rebuilding may occur at a sufficient rate only with an adequate protein intake.
    Carbohydrates and healthy fats while adhering to their macronutrient requirements and training schedule.

    What Is The Most Important Thing In Bodybuilding? Bodybuilder Eating

  • What questions should I ask a bodybuilder?

    A general guide is to ask questions on things you are unsure about like calorie intake, training intensity, whats their diet structure etc.

    What Questions Should I Ask A Bodybuilder? Phil Heath

The 3 Most Effective Sports Supplements For Beginners Protein

The 3 Most Effective Sports Supplements for Beginners

So What Are The 3 Most Effective Sports Supplements for Beginners ?

Powdered Protein

What exactly is protein?

Protein is a macronutrient composed of several amino acids. Our bodies utilise amino acids in a variety of ways, including the following:

Our biological tissues, such as bone, muscle, cartilage, and skin, are constructed and repaired.

Produce blood, enzymes, hormones, and a variety of other bodily substances

Maintain normal brain, immunological, and cardiovascular functions

How Much Protein Am I Supposed to Consume?

In general, we should consume at least 1.5g of protein per kilogram of our present body weight. The majority of people will benefit from closer to 2g per kilogram of body weight. Protein intakes of 3g+ per kg of body weight may produce bloating and gas.

What Is the Process of Making Protein Powders?

Milk proteins are used to make protein powders. Simply put, Whey Protein is created by dehydrating and filtering milk. The screening method results in the following categories of Whey:

Whey Protein Concentrate (WPC) – the first filtered protein with an approximate protein content of 80%.

Whey Protein Isolate (WPI) Is more filtered than Whey Protein Concentrate (WPC) and may contain fewer carbohydrates and lactose.

Whey Protein Peptides – WPI that has been further filtered. Frequently used as a quick-digesting protein source.

Casein Protein – A filtered protein. This protein is frequently utilised as a slow-digesting source of protein.

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Most Popular Supplements for Beginners


What Is the Purpose of Protein Powder?

Protein powder is a practical and easy-to-digest source of protein that can help us meet our daily protein requirements. Increased daily protein consumption is connected with improvements in lean body mass and muscle preservation during dieting.

When Is the Best Time to Take Protein Powder?

Protein powder can be consumed at any time of the day. There are some advantages to consuming a serving of protein powder 30 minutes before or 30 minutes after your workout.

Is Protein Better Taken With Water or Milk?

We recommend that you take it with water in the majority of situations to ensure that it digests quickly and that you do not increase your calorie intake by drinking additional milk.

How To Begin Consuming Protein

Begin by consuming a serving of protein following your workout. A frequent method is to bring an empty shaker bottle to the gym with a serving of protein powder inside. After your session is complete, refill the bottle with water and consume it at the gym.

If you’re training late at night, consume the protein powder before to your exercise to avoid disrupting your sleep.

Once you’re comfortable with consuming a serving of protein before and after your workout, experiment with protein powders in your meals. We’re going to construct a meal around a serving of protein.

Certain dishes, such as oats, are difficult to incorporate chicken or tofu into, and it may be prudent to add a serve of protein powder to the meal to boost your daily protein consumption.

Additionally, if you’re hungry between meals while on a diet, a protein drink will help quell your hunger.


Creatine – What Is It?

Creatine is an amino acid molecule composed of Arginine and Glycine. Creatine is the most extensively researched supplement on the market, and it is naturally occuring in trace amounts in animal products such as beef, chicken, and seafood.

What Purpose Does Creatine Serve?

Creatine has an effect on the Kreb cycle, assisting your body in recycling adenosine triphosphate (ATP). Our bodies use ATP to generate energy in a variety of ways, from moving our mouths to speak to performing a heavy deadlift.

Consider ATP as our bodies’ money. Each movement necessitates a specific quantity of currency in order to generate energy. By supplementing with creatine, you provide your body with additional currency with which to purchase energy.

This energy manifests as increased power and strength throughout training, as well as improved cognition.

What Is the Mechanism of Action of Creatine?

Creatine acts by saturating the muscle bellies. Saturation might occur in as little as one week or as long as one month, depending on your loading strategy see below.

To maintain saturation levels, creatine can be taken at any time of day. Creatine has no effect on the neurological system and does not require cycling.

What Are Creatine’s Adverse Effects?

Your muscle belly stores creatine. As a result, your muscle will be able to hold more fluid. The increased fluid can help boost the total amount of glycogen (sugar) and other nutrients stored in your muscles.

Your muscles may appear larger as a result of the excess fluid, and a hypertrophy response may occur as a result of the microscopic swelling.

Additionally, the extra water in your muscle can result in a rise in your overall body weight.

Strategies for Creatine Loading

  • Option 1 – 10g of Creatine per day for one week to reach saturation, then 5g per day to maintain saturation levels.
  • Option 2 – 5g of Creatine per day for one month to reach saturation, then 5g per day to maintain saturation levels.

How to Begin Consuming Creatine

A frequent method is to combine creatine with another beverage, such as protein powder, either post- or pre-workout. Creatine can be consumed at any time of day, and the approach can be employed to simply remember to consume it.

When taken alone, creatine has a gritty taste but may be combined with other products such as protein powders and pre-workouts.

 Pre-Workout supplements for beginners

Pre-Workout Stimulants – What Are They?

As the name implies, a pre-workout supplement is something you take prior to your workout. A pre-workout supplement contains chemicals that are intended to stimulate, invigorate, and pump you up for your workout.

How Do Pre-Workout Supplements Work?

The majority of pre-workout supplements contain stimulants such as caffeine found in coffee and tea. Caffeine has been shown to improve focus and performance, allowing for higher intensity workouts.

Additionally, the majority of pre-workout supplements will contain other chemicals such as Beta-Alanine and Citrulline Malate, which can help with blood flow (the “pump”) and buffer lactic acid.

Ronnie Coleman Beta Alanine Xs Bottle

Beta-alanine is an amino acid that is not required for human health. It is used by the body to synthesise carnosine. Carnosine works by raising the quantity of lactic acid in your muscles, which aids in the removal of the H+ ions produced during exercise.

Citrulline Malate is metabolised to Arginine an amino acid, which is subsequently turned to nitric oxide, which results in increased vasodilation widening of arteries or veins to increase blood flow.

How to Begin Taking Pre-Workout Supplements

20-30 minutes prior to your training session, consume 1 serving of pre-workout.

Because pre-workouts have an effect on the neurological system, you may develop a tolerance to the substances just like you get used to coffee. Some individuals will increase their pre-workout serve to two prior to exercise. It is not recommended to consume more than two serves at a time.

Pre-Workout Side Effects

If you are not a coffee drinker, the caffeine in a pre-workout can cause a headache. Avoid using pre-workout supplements in the evening, as they may interfere with your sleep. If you drink coffee plus pre-workout supplements, it’s a good idea to keep an eye on your overall caffeine intake.

Beta-alanine in pre-workout supplements might cause your skin to tingle. It may feel strange at first, but many people look forwards to the sensation.

Additionally, some people may have a minor reaction to stimulants and experience hot flushes. Consult your doctor if you are experiencing redness or itching skin before increasing your pre-workout dose.

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Constructing Your Stack

By incorporating a protein powder, creatine, and a pre-workout stimulant, you’ve successfully constructed the framework for a Supplements for beginners stack. Once you’re satisfied with these three products, experiment with adding other products to your Stack and seeing the effect on your body.

You may discover that some are true game changers and others have little to no influence. Consider your body as a mini-experiment in which you can evaluate various items and their effect on your performance.

Black Seed Oil Bottle

The Benefits of Supplementing Black Seed Oil

What is black seed oil and the benefits of supplementing Black Seed Oil ?

Nigella sativa is a small flowering shrub with violet or white-tinged flowers native to Eastern Europe, the Middle East, and western Asia.

While the shrub may appear unassuming, it produces fruits with tiny black seeds. For thousands of years, these black seeds have been used in herbal remedies.

Archaeologists discovered black seeds in King Tut’s tomb, highlighting their historical significance as a source of healing and protection. Additionally, they are used in cooking to enhance the flavour of breads, curries, and pickles. When consumed, the seeds have a bitter flavour reminiscent of cumin or oregano.
The Benefits of Supplementing Black Seed Oil also include antioxidant properties have been demonstrated for black seed oil. These can aid in the relief of inflammation both internally and externally.

The Benefits of Supplementing Black Seed Oil

Black seed oil has shown promise in the treatment of several common health problems, including hypertension and asthma. Additionally, it exhibits potent antifungal activity against Candida albicans, a yeast that can grow out of control in the body and cause candidiasis.

Additional The Benefits of Supplementing Black Seed Oil include the following:

The Benefits of Supplementing Black Seed Oil for two months has been shown to significantly lower blood pressure in people with mildly elevated blood pressure.

The Benefits of Supplementing Black Seed Oil has been shown to help lower cholesterol levels. It contains a high concentration of healthy fatty acids, which can help you maintain a healthy cholesterol level. Linoleic and oleic acids are examples of these fatty acids.

The oil content varies according to the region where the black seeds are grown. Individuals may also experience benefits from consuming the crushed seeds.

The Benefits Of Supplementing Black Seed Oil

The Benefits of Supplementing Black Seed Oil for rheumatoid arthritis may be improved.

The Benefits of Supplementing Black Seed Oil Reduced asthma symptoms, Black seed oil’s anti-inflammatory properties may extend to reducing asthma symptoms. Its anti-inflammatory effect on the airways may also help alleviate bronchitis symptoms.

The Benefits of Supplementing Black Seed Oil or taking black seed oil has been linked to a reduction in stomach pain and cramps. Additionally, the oil may help reduce gas, stomach bloating, and the incidence of ulcers.

Additionally, The Benefits of Supplementing Black Seed Oil is believed to have anticancer properties. When applied topically, it may aid in the fight against skin cancer.

Thymoquinone, a component of black seed oil, and other seed potions have been shown to inhibit tumour growth in laboratory rats.

Additionally, The Benefits of Supplementing Black Seed Oil may help to mitigate the tissue-damaging effects of radiation used to destroy cancer cells. However, these findings have not been replicated in humans.

Black seed oil should not be used in place of standard cancer treatment.

The Benefits of Supplementing Black Seed Oil for weight loss:

According to research conducted by a reputable source, black seed supplementation can assist individuals in lowering their body mass index (BMI). The study participants reported no severe adverse reactions to this supplement.

A meta-analysis according to a 2013 Trusted Source article published in the Journal of Diabetes & Metabolic Disorders, black seed oil may be beneficial in the fight against obesity.

The Benefits of Supplementing Black Seed Oil for healthy skin:

The following skin conditions may benefit from black seed oil:

Eczema: A small-scale 2013 study comparing the therapeutic benefits of Nigella sativa to those of prescription medications discovered that black seed oil can help alleviate the severity of hand eczema.

Acne: Research indicates that black seed oil’s antimicrobial and anti-inflammatory properties may help with acne. In one study, 58% of participants rated their response to this treatment as excellent, while 35% rated it as moderate.

Psoriasis: According to a 2012 study conducted on mice, the oil may also have antipsoriatic properties.
Additionally, black seed oil may hydrate hair, soften skin, and act as a moisturiser, although scientific evidence to support these claims is lacking.

Additionally, The Benefits of Supplementing Black Seed Oil for the following health conditions:

The Benefits of Supplementing Black Seed Oil for cancer

Recent research has demonstrated that the thymoquinone found in black seed oil has the ability to influence programmed cell death, or apoptosis, in several types of cancer cells. Brain cancer, leukaemia, and breast cancer cells are all examples of these.

However, because the majority of research on black seed oil’s effects on cancer is conducted on cells rather than live humans, researchers do not yet know how effective the oil may be in treating cancer patients.

The Benefits of Supplementing Black Seed Oil for liver and kidneys

According to a 2013 study on rats, black seed oil may help reduce the complications of liver and kidney disease and improve the structure of the organs. The researchers are unsure whether these effects would occur in humans as well.

The Benefits of Supplementing Black Seed Oil for diabetes

According to a study published in the Journal of Endocrinology and Metabolism, black seed oil may have anti-diabetic properties and may help control blood sugar levels. Again, this study used animal models, and additional research is needed to confirm the oil’s efficacy in humans.

The Benefits of Supplementing Black Seed Oil for Infertility

A randomised clinical trial with a placebo

According to a study, black seed oil can improve sperm movement and increase sperm count and semen volume in men with abnormal sperm and infertility.

The Benefits of Supplementing Black Seed Oil for treatment of Infections

Among the numerous superbugs that this potent oil is capable of eliminating, methicillin-resistant staphylococcus aureus (MRSA) is one of the most serious. MRSA is a global threat to hospitals and nursing homes, as common staph infections become resistant to generic antibiotics.

The elderly are particularly vulnerable, as it is frequently associated with invasive procedures such as surgery, intravenous tubing, and artificial joints. MRSA has become a global public health threat due to the growing population of senior citizens, primarily due to weakened immunity.

Fortunately, The Benefits of  Black Seed Oil may be beneficial. Pakistani scientists discovered that each strain of MRSA was susceptible to N. sativa, demonstrating that black seed oil can help slow or prevent MRSA from spreading out of control.

Antifungal properties of compounds in black seed oil have also been investigated. To address the growing antifungal resistance problem associated with yeasts and moulds, a recent study was conducted to determine whether Nigella sativa seed oil could be beneficial.

The Egyptian Journal of Biochemistry and Molecular Biology published a study in which scientists tested thymol, TQ, and THQ against 30 human pathogens and discovered the following:

Each compound inhibited all 30 pathogens tested to 100%.
Thymoquinone was found to be the most effective antifungal agent against all dermatophytes and yeasts tested, followed by thymohydroquinone and thymol.

The most effective antifungal against moulds was thymol, followed by TQ and THQ.
What this study demonstrates is that Nigella sativa oil possesses a unique chemical constituent that is effective not only individually, but also collectively.

By demonstrating that fungus and moulds cannot exist in the presence of these phytochemicals, it’s easy to see why researchers are looking to black seed oil to solve the superbug problem.

Black seed oil maintains a healthy cholesterol level.

Did you know that black seed oil may even have cholesterol-lowering properties? That is true.

A 2017 study using an animal model discovered that an aqueous extract of Nigella sativa had anti-diabetic and cholesterol-lowering effects on animal subjects. After six weeks of administering low doses of black seed to diabetic animal subjects, total cholesterol, LDL (“bad”) cholesterol, and glucose levels decreased while HDL (“good”) cholesterol increased.

Another older randomised, double-blind, placebo-controlled trial was conducted on mildly hypertensive subjects. There was a placebo group, one that received 100 milligrammes of black seed twice daily, and one that received 200 milligrammes twice daily.

After eight weeks of supplementation, researchers discovered that those who took the black seed supplement experienced a dose-dependent decrease in systolic and diastolic blood pressure. Additionally, the supplementation with black seed extract resulted in a “significant decrease” in total cholesterol and LDL cholesterol.

In general, it appears as though black seed may aid in cholesterol reduction, as well as blood sugar and blood pressure control.

The Benefits Of Supplementing Black Seed Oil Information

Is black seed oil safe? Risks and Adverse Reactions,

When taken orally or applied to the skin, black seed may cause an allergic rash. Before applying black cumin oil topically to your skin or hair, it’s a good idea to conduct a patch test to ensure there is no adverse reaction.

Always keep black seed oil away from your eyes and mucous membranes when using it.

When consumed internally, black seed oil may cause nausea, vomiting, or constipation. It may increase the risk of seizures in certain individuals.

Consult your doctor prior to using black seed oil if you are pregnant, nursing, taking any medication, or have a medical condition (especially diabetes, low blood pressure or a bleeding disorder).

If you are currently taking black seed oil and are scheduled for surgery, it is recommended that you discontinue use at least two weeks prior to your surgery date.

As with all oils, keep black seed oil away from sources of heat and light and out of reach of children.

Black seed oil Dosage.

There are numerous applications for black seed oil. To begin, black cumin oil can be applied topically, however, it should always be diluted with a few teaspoons of a carrier oil such as coconut or olive oil.

When diluted, it can aid in the treatment of common skin problems such as acne and eczema due to its antibacterial and anti-inflammatory properties. Additionally, some people find it beneficial for psoriasis and rosacea.

It can easily be added to homemade massage oils and lotions to reap the numerous health benefits of black cumin seeds. Simply add one drop to one tablespoon of a carrier oil for a warming massage.

A few drops of oil can be added to hair products such as shampoo and conditioner to promote hair and scalp health.

If you enjoy creating homemade fragrances with oils, you’ll be pleased to learn that this oil has a peppery aroma and works well as a base note.

With its spicy flavour, black seed oil of the highest quality 100 percent pure, therapeutic-grade, can be used in a wide variety of recipes, from meat main courses to soups and stews. Additionally, you can incorporate it into beverages such as chai tea lattes and smoothies.

Always choose a premium option that is 100 percent pure, therapeutic-grade.

Additionally, some companies specify that their black seed oil is cold-pressed, which means that it is extracted from Nigella sativa seeds without the use of external heat. Cold-pressed oils are sometimes said to be more flavorful.

If you’re not a fan of liquid supplements, black seed oil capsules are also available.

The recommended dose of black seed oil varies according to the individual and his or her health status.

There is no standard dosage at the moment, but the following oral dosages have been studied in scientific research to date:

  • 2ml black seed oil twice daily for eight weeks. if you have diabetes.
  • 2.5 mL black seed oil twice daily for two months to improve sperm function.
  • 2ml black seed daily oil for 12 weeks to treat asthma. 
New Zealand Manuka Honey Mgo 50+ 250G Bottle

Manuka Honey Benefits

What is Manuka Honey?

Manuka honey is a type of honey that is only found in New Zealand.

Bees pollinate the flower Leptospermum scoparium, widely known as the Manuka bush, and create it. Manuka honey is distinguished from other honey’s by its antibacterial qualities.

Its active constituent, methylglyoxal, is thought to be responsible for the antibacterial properties.
Manuka honey also possesses antiviral, anti-inflammatory, and antioxidant properties.

In reality, it has long been used to treat wounds, soothe sore throats, prevent tooth decay, and improve digestive problems.

Manuka honey has seven scientifically proven health benefits.

1. Assist with Wound Healing

Manuka honey has been used to cure wounds, burns, sores, and boils since ancient times.

The US FDA authorised Manuka honey as a wound therapy alternative in 2007.

Manuka honey has antibacterial and antioxidant qualities, as well as the ability to keep the wound moist and provide a protective barrier against microbial diseases.

Manuka honey has been demonstrated in multiple trials to improve wound healing, accelerate tissue regeneration, and even reduce pain in burn patients.

One two-week study, for example, looked at the impact of putting a Manuka honey treatment to 40 persons who had non-healing wounds.

According to the findings, 88 percent of the wounds shrank in size. Furthermore, it aided in the creation of an acidic wound environment, which promotes wound healing

Furthermore, Manuka honey may aid in the healing of diabetic ulcers.

Manuka honey wound dressings, when used in conjunction with standard wound treatment, cured diabetic ulcers more successfully than conventional treatment alone, according to a Saudi Arabian study.

In addition, a Greek study found that Manuka honey wound dressings sped up wound healing and cleaned wounds in diabetic foot ulcer patients.

Another study looked at the usefulness of Manuka honey in healing surgically repaired eyelid lesions. Regardless of whether the incisions were treated with Manuka honey or vaseline, they discovered that all eyelid wounds healed nicely.

In comparison to scarring treated with vaseline, patients indicated that scarring treated with Manuka honey was less stiff and much less painful.

Finally, Manuka honey can help with wound infections caused by antibiotic-resistant bacteria like Staphylococcus aureus MRSA.

As a result, applying Manuka honey to wounds and infections on a regular basis may help to prevent MRSA.


2. Encourage good oral hygiene

Periodontal disease affects over half of all Americans, according to the CDC.

It’s crucial to keep nasty oral bacteria that generate plaque at bay if you want to avoid tooth decay and maintain your gums healthy.

It’s also critical not to eliminate all of the beneficial oral bacteria that keep your mouth healthy.

Manuka honey benefits has been found in studies to combat harmful oral bacteria linked to plaque production, gum irritation, and tooth decay.

Manuka honey, which has a strong antibacterial activity, has been found to suppress the growth of dangerous oral bacteria such as P. gingivalis and A. actinomycetemcomitans in studies.

One study looked at the effects of sucking or chewing on a honey chew on plaque and gingivitis reduction. Manuka honey was used to make the honey chew, which was akin to a chewy honey candy.

Participants were told to chew or suck on the honey chew for 10 minutes after each of their three daily meals, or chew sugar-free gum.

When compared to those who chewed sugar-free gum, the honey-chew group demonstrated a significant reduction in plaque and gingival bleeding.

Consuming honey for dental health may seem paradoxical, given that you’ve probably been informed that eating too many sweets causes cavities.

Unlike confectionery and refined sugar, however, Manuka honey’s powerful antimicrobial properties make it unlikely to cause cavities or tooth disease.


3. Get Rid of a Sore Throat

If you have a sore throat, Manuka honey may be able to provide some assistance.

Its antiviral and antibacterial characteristics can help to reduce inflammation and fight pain-causing germs.

Manuka honey not only kills bacteria, but it also coats the inner lining of the throat, making it feel better.

A recent study looked at the impact of Manuka honey on Streptococcus mutans, a kind of bacteria that causes sore throats, in patients undergoing chemotherapy for head and neck cancer.

Researchers discovered a substantial reduction in Streptococcus mutans after consuming Manuka honey.

Manuka honey also reduces the dangerous oral bacteria that causes mucositis, which is a typical side effect of radiation and chemotherapy.

Mucositis is a condition in which the mucous membranes lining the oesophagus and digestive tract become inflamed and painfully ulcerated.

Various forms of honey have been recommended as natural cough suppressants for quite some time.

Honey was found to be as effective as a typical cough suppressant in one study.

Despite the fact that Manuka honey was not utilised in this trial, it is likely to be just as beneficial in reducing coughs.


4. Assist in the Prevention of Gastric Ulcers.

Stomach ulcers are one of the most frequent human disorders.

They are sores that develop on the stomach lining and cause stomach pain, nausea, and bloating.

H. pylori is a common pathogen that causes stomach ulcers in the majority of people.

According to research, Manuka honey may aid in the treatment of H. pylori-caused stomach ulcers.

A test-tube study, for example, looked at its effects on biopsies of H. pylori-caused stomach ulcers. The findings indicated that Manuka honey is an effective antibacterial agent against H. pylori.

However, a two-week trial in 12 people who took 1 tablespoon of Manuka honey by mouth every day found that it had no effect on H. pylori bacteria.

As a result, more research is needed to thoroughly examine its ability to treat H. pylori-caused stomach ulcers.

Excessive alcohol use can potentially induce gastric ulcers.

However, a mouse study found that Manuka honey can help prevent alcohol-induced stomach ulcers.

5. Relieve Digestive Issues

Irritable bowel syndrome (IBS) is a digestive illness that affects many people.

Constipation, diarrhoea, stomach pain, and irregular bowel motions are some of the symptoms.

Researchers have discovered that drinking Manuka honey on a daily basis may help to alleviate these symptoms.

In rats with IBS and ulcerative colitis, a kind of inflammatory bowel illness, manuka honey has been shown to increase antioxidant status and reduce inflammation.

It has also been demonstrated to kill Clostridium difficile bacteria.

Clostridium difficile, commonly referred to as C. diff, is a bacterial infection that causes severe diarrhoea and intestinal inflammation.

Antibiotics are widely used to treat C. diff infections. However, a recent study found that Manuka honey is effective against C. diff strains.

Manuka honey was found to destroy C. diff cells, making it a possible therapeutic.

It’s worth noting that the preceding research looked at the effects of Manuka honey on bacterial infections in rats and test tubes.

More research is needed to reach a definitive conclusion about its impact on bacterial bowel infections.


6. Cystic Fibrosis Symptoms May Be Treated

Cystic fibrosis is a genetic disease that affects the lungs, as well as the digestive system and other organs.

It affects the mucus-producing cells, resulting in excessively thick and sticky mucus. This viscous mucus clogs up airways and ducts, making breathing difficult.

Upper respiratory infections are unfortunately fairly common in cystic fibrosis patients.

Bacteria that cause upper respiratory infections have been demonstrated to be resistant to manuka honey.

Two common bacteria, Pseudomonas aeruginosa and Burkholderia spp., can cause deadly upper respiratory infections, especially in fragile people.

In persons with cystic fibrosis, Manuka honey was found to be helpful against these germs in one study.

It slows their growth and acts in conjunction with antibiotic treatment, according to the findings.

As a result, researchers found that Manuka honey could be useful in treating upper respiratory infections, particularly in cystic fibrosis patients.


7. Acne Treatment.

Hormonal fluctuations are the most common cause of acne, but it can also be a result of a poor diet, stress, or bacteria growth in closed pores.

When combined with a low-pH solution, Manuka honey’s antibacterial property is commonly touted as a way to fight acne.

Manuka honey may help keep your skin free of microorganisms, speeding up the healing process for acne.

Manuka honey is also thought to reduce inflammation associated with acne because of its anti-inflammatory effects.

However, research on Manuka honey’s effectiveness to treat acne is limited.

However, one study looked into the effects of kanuka honey, which is similar to Manuka honey in terms of antibacterial qualities.

It was discovered that kanuka honey was just as good at treating acne as antibacterial soap.

More research is needed before Manuka honey can be declared a good home treatment for acne.


Is Manuka Honey Safe to Consume?

Manuka honey is generally considered safe to consume by most individuals.

Some people, however, should seek medical advice before using it, including:

Diabetic patients. Natural sugar is abundant in all varieties of honey. As a result, Manuka honey consumption may have an effect on blood sugar levels.

Those who are allergic to bees or honey. Those who are allergic to other types of honey or bees may have an allergic reaction to Manuka honey if they eat it or apply it.

Infants. Due to the danger of newborn botulism, a type of foodborne sickness, the American Academy of Pediatrics does not advocate administering honey to babies under the age of one.

Components of Manuka Honey

Most honey has an antibacterial property due to hydrogen peroxide. However, some varieties, such as Manuka honey, have special antimicrobial properties.

A molecule called methylglyoxal is one of the most important antibacterial components of Manuka honey (MGO). MGO is produced by the conversion of another component found in Manuka honey called dihydroxyacetone (DHA), which is found in high concentration in the nectar of Manuka flowers.

The stronger the antibacterial effect, the higher the MGO concentration.
Manuka honey potency is graded on a scale by honey producers. UMFTM means for Unique Manuka Factor, and it’s the name of the rating.

MGO, DHA, and leptosperin, three characteristic components found in genuine Manuka honey, are used to calculate the UMFTM rating.

Manuka honey must have a minimum UMFTM 10+ rating to be deemed therapeutically effective. Doctors and researchers, on the other hand, aren’t convinced if this ranking implies anything in terms of medicine.

Several recent studies have found that applying Manuka honey to wounds and leg ulcers can be beneficial. It may also help to combat infection and speed up the healing process, according to research.

Honey is included in the Natural Medicines Comprehensive Database as “probably effective” for treating burns and wounds.

Honey, according to the Cochrane Review, may speed up the healing of moderate burns and surgical wounds when compared to standard bandages. 

Another study showed that by lowering plaque buildup, Manuka honey can help prevent gingivitis and other periodontal diseases. Manuka honey seems to help prevent oesophageal inflammation caused by cancer treatment such as radiation and chemotherapy in several studies.

Another advantage of honey is that, unlike antibiotics, it does not appear to cause germs to become resistant. After repeated exposure to ordinary antibiotics, these so-called “superbugs” emerge. To treat them, special antibiotics are required.

The majority of Manuka honey studies have involved small groups of patients, and research has yet to establish that Manuka honey aids in lowering cholesterol or balancing gut microbes.

Furthermore, no large research on the effects of Manuka honey on cancer, diabetes, or fungal infections have been conducted.


How To Overcome Central Nervous System (CNS) Overtraining

Your central nervous system, like your muscular system, can become overworked. If you’re feeling tired, weak, and unmotivated in the gym, it’s possible that your sleepy CNS is to blame.
As you progress through your workout programme, you should always take precautions to avoid overtraining. Overtraining can occur in almost anyone who develops an imbalance between training and recovery, whether fit or unfit, young or old.



Many people are unaware of the distinction between muscular and CNS overtraining, which can lead them to succumb to the latter.

Muscular overtraining occurs when the muscular system does not receive enough rest to repair damaged tissues. For example, if you work your quads hard on Monday and then return to the gym on Tuesday to work them again, you risk overtraining. Constantly working the same muscles can have a detrimental effect on your muscular development, but it typically has an effect on a single muscle group.

On the other hand, overtraining of the central nervous system is a systemic issue. It has an effect on the entire body, not just the quads, chest, or back. Because your CNS is responsible for generating muscular contractions during all types of training, it will eventually tyre out if you stack workouts upon workouts.

As a result of this general fatigue, your movements will become weaker and slower. You may discover that you lack the capacity for force generation that you normally possess, or that you become unexpectedly uncoordinated at times.



In the gym, the primary culprit is a programme that is too demanding in terms of volume, intensity, and rest. Bear in mind that even if you’ve planned your programme carefully to allow sufficient rest between sessions for a particular muscle, your central nervous system is still stimulated.


Cns | Bodytech Supplements

However, any combination of stressors can overwhelm the system, from a financial crisis to a breakup. At that point, the workouts that normally sustain you may simply be adding fuel to the fire and exacerbating your symptoms. If you suspect you may be suffering from CNS overtraining, conduct a thorough examination of possible contributors.

So how do we address this issue?



Your central nervous system is an integral part of who you are and how you live your life, and preserving it requires action both inside and outside the gym. Here are five ways to protect your central nervous system.

1. Redesign Your Exercise Program

A good workout programme incorporates not only adequate rest time between sessions focused on a specific muscle group, but also rest time between workout sessions in general. The amount of time off required is directly proportional to the program’s intensity and volume. The more work you do, the more rest between sessions you will require. A well-designed programme incorporates periods of reduced intensity and exercise variation.

2. Get More Sleep

Because sleep is the body’s primary means of repair, ensure that you get at least eight hours each night. If you do not, you will not recover as quickly from each workout session, and the next one may be even more difficult. This could eventually push you over the edge.



3. Appoint delegates

Far too many people cram their schedules to the brim when they should simply decline that additional task. Rather than attempting to shoulder all responsibility alone, seize opportunities to delegate.

There is only so much you can do. If that sounds straightforward, it is. The sooner you recognise this, the more quickly you’ll be back on track to achieving your ideal physique.

4. Take time to meditate

Each year, another study touts meditation’s physical, emotional, and psychological benefits. Meditation, or even simple deep breathing, is an excellent way to alleviate stress and thus reduce the likelihood of CNS fatigue.

If you’ve never tried it, meditation may seem far more intimidating than it actually is. Fortunately, there are hundreds of books, podcasts, and websites that provide straightforward, practical guidance on how to get started and develop a consistent practise. All that is required is a few minutes daily and an open mind.

5. Add fish oil and glutamine to your diet

If your immune system is compromised, you are much more likely to be unable to meet training demands. Your immune system, like your central nervous system, is taxed by all forms of stress, which is one reason why university students become ill in the weeks leading up to exams.

Don’t wait until you’re in agony to act—be proactive. Fish oil and glutamine are two of the most effective supplements for bolstering your body’s natural defence mechanisms and enabling you to fight on.


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