IFBB Bikini Pro Ashlyn Brown discusses: bodybuilding, training, nutrition, staying in track in lock down, and of course Project AD
Posted By ProjectAD on May 4, 2020
Project AD front man Alex Frekey sits down with IFBB Bikini Pro And Project AD Athlete Ashlyn Brown to discuss, bodybuilding, training, nutrition, staying in track in lock down, and of course Project AD!
Posted By ProjectAD on January 20, 2020
The physical costs associated with Powerlifting are discussed regularly. How gruelling training is, the aches and pains you will face, and the mentality needed to succeed in the sport.
What’s not talked about as often is how much cash a person should expect to spend preparing for their first meet.
From the outside looking in it can seem powerlifting is an inexpensive sport. Technically all you really need is a pair of shoes and a singlet and you can compete in a meet. But that would be the equivalent of showing up to a drag race with a golf kart.
So if you want to be fully equipped for meet day here’s what you can expect to spend.
First off let’s start with Coaching, a coach is an invaluable expense to a novice powerlifter. It’s easy for anyone to train hard and intense but designing a strategic plan for yourself with an end goal for every session can be difficult and often times novice lifters will train to heavy and to hard which leaves them falling short on meet day from overtraining.
Having a coach expedites the learning process, and a good coach always has the end goal in mind, being as strong as possible the day of the meet. For a good coach you can expect to spend $75-150 per month.
Next you’ll need to equip yourself for the meet, which all starts with your feet. You will need at least one good pair of lifting shoes. No, tennis shoes won’t cut it here. For those on a budget you can get by with one pair of flat sole shoes like vans or chucks. This will give you a pair of shoes you can use in all three lifts. Squat, bench, and dead.
While 1 pair of shoes is the budget option, most lifters have 2-3 pairs of shoes for lifting. And elevated heel shoe for squatting, a flat sole shoe for bench, and for the 3rd option some lifters like to have deadlift slippers. Personally I’d recommend a pair of squat shoes and then your choice of flat sole shoes. For this combo you’re looking to spend close to $200 for both pair.
***Pro tip: Periodically check sporting goods stores like Dick’s and Academy, when someone buys a squat shoe online and returns it these stores will put the shoe on sale in clearance, I bought my squat shoes for $15***
After your feet are covered we will move up to the knees, while you can bare knee squat you are leaving pounds on the platform by doing so. A good pair of knee sleeves or wraps will not only help prevent injury but give a boost in performance as well. A quality pair of knee sleeves or wraps will be around $60-70
Next up from the knees is the waist, the most pivotal point for a powerlifter. This is where a lifting belt comes into the conversation. A vital tool in the powerlifters arsenal, a lifting belt is not the place to cut cost.
The last thing you want is for your belt to blow out during a heavy squat or deadlift. For most lifters an 8mm 4inch wide belt is the right style. The cost of a durable stock belt ranges from $80-100. Of course you can spend more if you venture into the realm of customized lifting belts (trust me I’ve spent my fair share of money here)
We’re halfway up the body. The final area of concern are the wrists, for squatting you want a good pair of wrist wraps to help support the load your holding on your back. And of course for bench you’ll need the support to maintain proper position.
Wrist wraps will hit your pockets for $30-50
The last piece of gear you will need is your singlet. Yes there is a difference between a wrestling singlet and a lifting singlet. A simple singlet will run $50.
Now you have everything you need to get to the meet, coaching, lifting gear, and all the clothing needed. Now it’s time to pay for the meet.
We won’t discuss travel costs but keep in mind no matter where you compete you will have some travel involved.
Meets will always have an entry fee, the average meet will cost $120 for entry with an additional fee for any extra divisions that are entered. In addition to your entry fee you will usually need a membership to the federation that is hosting the meet. Most feds charge $100 for a yearly membership.
After the entry fee is paid you’ve covered all of the “up front” expenses to completion.
In case you haven’t been keeping count, for a 12 week prep you’re looking at spending roughly $800-1000 for all of the items mentioned above.
Hopefully this hasn’t discouraged you from stepping on the platform. However this should have prepared you for what you will need financially to take on your first meet. Of course none of this takes into account the cost of food and the Project AD supplements that you will use and eat during a prep. But that’s an entirely different article in itself.
So save your pennies, buy all your lifting gear, hire a good coach, and get on the platform.
Posted By ProjectAD on January 9, 2020
What cardio machine best suits you? When you train a muscle group you train
with a purpose and it should be the same when it comes to your cardio. There
are different cardio machines for a number of reasons. Some target the upper
body while others pay more attention to the lower. There are many variables that can affect the amount of calories burned so there is no specific order for what is going to burn the most. The level of energy put in can differ depending on how you use the features of the equipment. Are you sprinting? Is there an incline? What is the resistance set to?
The treadmill concentrates more on the lower body and the cardiovascular
system. Be cautious of the running surface. The surface of the treadmill can vary and some can be less jarring than others so keep this in mind when making the choice of a treadmill. The impact can have negative effects on your knees, hips, and lower back.
The elliptical focuses most on the lower body, emphasis on the quads,
hamstrings, and glutes. Due to the fact that you do not have to lift your feet up, it takes less effort than say a stair stepper but it is still effective. Majority of
ellipticals have handles, giving you the option to work your shoulders and arms
but not all have this option. One of the nicest features of an elliptical is the option to adjust the resistance. One of the down sides to an elliptical is the motion not being natural with the body. You are set in a lane and there is no adjusting.
My personal favorite! The stair climber is considered a combination of strength training and cardio. This builds all the muscles in your legs. Due to the fact that you have to pick your feet up and keep up with a constant motion along with fighting a resistance, you’re going to burn two times more fat in half the time that it would take you to running.
If you want to use the most muscle groups as possible for cardio I suggest a row machine. It works your shoulders, traps, lower lats, rhomboids, biceps, and oh boy does it burn your forearms. This is a low impact machine making it great for those who are unable to perform weight-bearing exercises. The rowing motion is a natural movement making this less straining on the body. It gives you the ability to adjust the resistance to make the motion more challenging and burn more
This is the most kind to your joints when it comes to a cardio machine. If you
have knee issues, the bike is your best option. It’s one of the easier options when you want to implement interval training. It works your calves, hamstrings, quads, core, back, and glutes.
Posted By ProjectAD on December 16, 2019
Every athlete knows how to push themselves. More important than knowing how to push yourself is knowing when to hit the breaks, and slow down.
Im learning this myself first hand. Let me explain how I was burning myself out without realizing it. I had spent almost 2 years running myself into the ground.
End of March 2018 I started prep for an August Bodybuilding show. August comes and I compete, it was a great show for me and my first Overall win. Then I decide to keep the ball rolling and do another show 8 weeks later in Louisiana. So the last weekend of September comes and I compete and take my class, losing the overall to a great bodybuilder. After 7 months of prep I think I’m done, well come November just a month into my offseason, I decide to jump in a Powerlifting meet for fun so a quick 4 week “prep” for that and I competed in my first Powerlifting meet in December 2018.
I never expected to have the level of success I did in my first meet. I chose to keep the momentum rolling (again) spending the next 4 months prepping for my first big powerlifting meet, the Orlando Europa Games in April 2019. It was an amazing day on the platform, taking home best overall lifter, some National records, and a world record in bench. In my mind I’m done competing for a while. Then a week after the Europa I get an Invite to the biggest Raw powerlifting meet of the year, The Tribute.
This is an invite only meet with the best lifters in the world, so of course I accept the invitation. Another 4 months of meet prep for the Tribute and I fly to San Antonio to compete with the best of the best. Overall it was a great day, another world record in bench and winning my class. But after dropping my last 2 deadlifts I felt I had not had the performance I was capable of. Again the athletes mentality of pushing to the limit kicks in and I decide to do another meet at the end of the year to hit the total I wanted. The plan was to compete November 2nd.
Sometimes we think we know best, then sometimes the universe slows us down in its own way. Around 6 weeks out of the planned meet, I tweaked my knee during a squat session with my top set. There was no pop, no major problems and I finished the set. But I knew immediately after I had done something to me knee. This was in October. After a few weeks of rehab work, Ice, ibuprofen, cryotherapy, the knee still wasn’t better. Reluctantly I pulled out of the meet.
The knee injury was the best thing that ever happened to me. It made me stop, made me reevaluate things, and made me realize I was burning myself out. My knee injury wasn’t severe, just a minor strain. But trying to squat 800+ requires knees that are firing at 100%.
In November I realized my body was beat up both mentally and physically. After almost 18 months of competing and prepping in either bodybuilding or powerlifting I knew needed a break. I just didn’t know how much of a break I needed, until now.
The knee needed to heal up, and my body needed a reset. In many ways. So I finally listened.
My Training was cut back, I started training just 3-4 days a week. Nothing intense and nothing taxing. I took time to work on some technical flaws and fix some things I’d been neglecting. While training was important i didn’t make it my #1 priority. If something came up to spend time with the wife or family, that took precedent over training. I’d get my sessions done whenever I could.
I took a break from being active on social media. I started to loathe posting on social media. I would stress out about filming all my top sets so I could post them on Instagram. Worried about how they looked. Often times embarrassed to post what I thought wasn’t impressive. My social media has become more about what I lift instead of who I am as Mason Goodman.
I stopped stressing over food, I didn’t eat like a crazy person. But I stopped worrying about having my meals prepped every day, if I wanted something to eat, I ate it with no remorse. I formed a healthy relationship with food again.
I picked up hobbies and passions I’d let die. For the first time in almost 3 years I found myself in the woods again hunting. To disconnect from the world and be entranced in nature is an amazing thing. It gives you time to reflect and time to find clarity in all aspects of life. I’ve spent more hours sitting in a tree the last month than I have in the gym.
My batteries have been recharged. I’m getting the itch to train hard again. I find myself wanting to post things again, but things about me and my lifting. Not just my lifting. I’ve found a balance in my life with all things that I had completely lost.
It took a knee injury for me to pump the breaks. And pumping the breaks is the best thing I could’ve done. And it could not have come at a better time in my life. This time of self reflection and “recharging” has allowed me to line myself up for what I want to accomplish in all aspects of my life. From my powerlifting, to being a sponsored athlete to being a husband. I know what 2020 is bringing for me in my my life because I’ve aligned myself for it by taking a step back. Grab some popcorn because it’s going to be a show.
As 2019 winds down and we close out this decade don’t be afraid to let yourself recharge. Our batteries can only run for so long before they need a top off. Sometimes we don’t think we need a break when our body has been begging for it. Learn from me, step back, take life in, and line yourself up for what you want to achieve.
Posted By ProjectAD on December 3, 2019
BEING THE BEST SUPPORTER THAT YOU CAN BE
Being in a house where someone is getting ready for a show it takes EVERYONE’S support to be fully successful. Not having the support of one person can have such a negative impact on an athlete not only mentally but physically. I’m not saying it’s imposable to achieve the end goal but It’s going to make the accomplishment that much harder. If you love or care for the athlete, why not make it as easy as possible and help set them up to the best of your ability for success? I have gone through many preps with my husband and each one is different from the last. I understand the process of show prep and want to make it as stress free as I can.
When you live with others it’s a TEAM effort. I can’t say that enough. Living alone I imagine a show prep being so robotic, everything in its place, and not having to resolve a disagreement with another. I have never dieted for a show when I lived alone so I can’t speak for what that’s like. Living with others on the other hand, I can talk about. I want to share a few personal experiences I’ve gone through that maybe another can take something from.
When I am getting ready for a show, I like things to be a certain way. There’s a place for everything and that’s the way I want it. Although, that’s not always how it goes. There’s a give and take from both sides now. Just because someone is prepping does not mean the world revolves around them. If you’re running into any type of disagreement like this, I suggest both parties explain the reasoning behind their thought and come to a solution. One side is not always the best way of doing things. Try to find a resolution that pleases both sides. Communication is so important when there is more than one person involved; it’s the #1 most important tip to making it through a prep.
As an athlete is getting down to 4-6 weeks out they become a little more on edge. Just remind yourself that this is not how they are always going to be. My tip, the more you help out with little tasks (ex. clean their containers, have your stuff picked up around the house, make arrangements for the kids so he doesn’t have to stress about it) the more at ease they are and it honestly makes the process more enjoyable for both of you. There is nothing more that I love than being the supporter and watching my husband on stage during his routine. The fact that we did everything we could to put him at his best crosses my mind the whole time. I would feel horrible if I knew I did things purposely to make things harder on him and pretty much sabotage his prep. I like knowing I did my part to the fullest. That way if we don’t do as well as we had hoped we know that we were at our best and didn’t leaving anything behind.
Do all that you can to help the other because if the tables were turned I’m sure they would do the same for you. Leave nothing behind and have no regrets. Enjoy the process instead of fighting it. You’ll be surprised what you can get out of going through a prep with another. My personal experience, every prep Chris and I grow closer to one another and come out stronger than when we started.
Posted By ProjectAD on November 27, 2019
The last Thursday of this month is Thanksgiving. A word that is synonymous with four letters, FOOD.
It is no secret that Thanksgiving for most is a day of guiltless gluttony with family and friends. For most they don’t even hesitate to eat their fill of pies, stuffings, and dressings.
If you’re someone who’s a competitor or has a regimented nutrition plan, this day can be a nightmare.
You’ll hear it from most people involved in fitness “Thanksgiving is the day where diets don’t matter and calories don’t count, pick it back up Friday!”. I completely agree that the only Tupperware that should be used on thanksgiving is for taking home leftovers. Our families spend enough time during the year allowing us to be abnormal with food, not
Eating at family gatherings or dinners due to being prep or on plan. But thanksgiving is one of those days where we should allow ourselves to be normal and eat like everyone else. It is just ONE day of eating it won’t set you back as much as you think. Contrary to popular belief you don’t have to eat until you’re physically unable to move.
With all this being said most of us still struggle mentally with Thanksgiving. We want to eat normal. We want to indulge. But while it’s not talked about, a lot of competitors struggle with eating. Once that switch is flipped and we start enjoying food, it can turn into a craving, guilt driven binge. But there are some tips and ways to “Prep for Turkey Day”
– Reduce your caloric intake for a few days prior to Thanksgiving. Even a few days of moderate to no carbs will prepare your body for the glucose infusion to come.
On Wednesday, fast for the day. For a lot of us the Wednesday before Thanksgiving is filled with travel. Not only will fasting during traveling save you time. It will also prime your body for all the food.
If possible on Thanksgiving morning wake up and go to the gym early. Personally I’ll wake up early, drink a couples scoops of Raging Full and Aminotaur and go get a hard back or leg session in. Yet again priming my body to utilize the food
HYDRATE!! Before and after your feasting sessions, drink plenty of fluid. Although you’ll be very full from food you still need the liquid to help with processing the food and digestion. Lack of hydration will ensure you feel heavy and bloated.
Plan your training for the week so that on Friday
You’re training a body part that you’re wanting to bring up. Your body will be overloaded with glycogen which will lead to an awesome session.
Thanksgiving is where Ravenous and Matador SHINE! Remember you’re going to be eating lots of foods your body is not used to eating normally. So ravenous will help facilitate digestion and keep you from having bubble gut. Along with matador helping to control your glucose levels so you’re not passed out on the couch in a sugar coma from to much Pecan Pie.
And most importantly, while the food is amazing and we love our thanksgiving feast. Remember that the day is about spending time with our family and friends being thankful for them and all that we have. Food is just the cherry on top.
You won’t remember in 10 years the food you ate, but you will remember the conversations, laughs and love shared with your loved ones.
So grab your Matador and Ravenous, get your favorite hoodie and sweat pants ready to go. Eat till your belly is stuffed and your hearts are full and remember to enjoy the day. And always get a second slice of pie.
Posted By ProjectAD on November 22, 2019
The importance of a good offseason is just as important as a prep. Unfortunately at times, People tend to think that just because you’re not getting ready for a competition, that it’s not important to stay on a regimen. Overall whether I’m prepping for a show or in offseason, I like to have structure all year long. In our industry, It’s became known as either trying to figure out should I be lean or big and bulky. In reality a offseason consists of balance. Off season does not mean get fat and eat and drink whatever you want. When you do so, You increase fat cells and it makes it harder to lose body fat when you’re ready to start back getting in shape.
Without having a plan, it’s too easy to stray away and become comfortable which unfortunately results into getting out of shape. It’s easier to get out of shape then it is to get in shape.
Years ago when I first begin prepping, I too was guilty of eating whatever and gaining unnecessary lbs of weight. I tipped the scale at 310 lbs one offseason thinking that’d it’d make me bigger on stage for competition.
Did it work? Absolutely not. It actually made it harder to get in shape and I ended up having to do more cardio and diet harder just to reduce my body fat. I personally like to stay on a structured plan and get no higher then 12% body fat in offseason with a occasional cheat meal every weekend. I also stay consistent with fasted cardio 3-4 times a week which is important as well for overall heart health. Having structure in your offseason sets you up to be successful both mentally and physically. I always keep in mind that I’m a walking reflection of my commitment thru health and how I maintain my body thru in season and offseason is not necessarily about prep, but a way of life.
Overall, think of offseason as the best way to prepare yourself to be successful. Keep your body fat maintained and always stay on a regimen with flexibility with foods. You’ll save yourself less problems and also maintain overall health.
Posted By ProjectAD on November 1, 2019
Bodybuilding can be a selfish sport. Having a family and being all in in fitness can be challenging. In the end, Family will come first. This doesn’t mean you can’t get to your end goal. If you’ve put that in your head, that you won’t reach your goal, you’ve already lost. When you want something bad enough you will work HARD for it and at the same time not compromise your family. I believe that this is possible. You might have to overcome a few difficult obstacles, but it’ll happen for you.
My advice to people who want to make it in fitness that have family, is to find a balance. Now I know this I easier said than done. Speaking from my current experience, I prioritize our to do list. We have a really good schedule going so it’s very important that we stick to it or it will off set the rest of the day or possibly the week. Not always are things going to go as planned but it’s those obstacles that you overcome that make you unique. When you get to where you’re going it’s going to make that victory that much sweeter.
A few tips to help:
- Get a Big Block Calendar
- Write in the events that your kids have (ex. Spirit week, class trips, Dr appointments, lunch money due). You need to make sure your kids are living a child’s life. Don’t take away from their fun just because you have another plan for yourself. A happy healthy kid makes for an easy life for all. When Colton’s happy, I’m happy.
- What bills are due when, so you don’t have to think more than you need to.
- Laundry day, food prep, grocery shopping
- If you’re someone who takes supplements every other day or two, write it in and check it off when taken. That might seem a little ridiculous, but it keeps things streamlined and efficient.
- Do Things as a Family Every Once in a While
- Movie night, play outside, just do something that everyone is involved in. Luckily for us, our kid is freakin’ sweet and loves going grocery shopping and riding anything that has a motor. We raised our kid in a gym since he was 2 weeks old, so we have a bit of an advantage there. He loves being in the gym and its part of him. The only reason he’s like that though is because we involved him in it all.
- Don’t Put Things Off That Need to Be Done in the Now
- That’ll only set you back further and make for an obstacle down the road that doesn’t need to be there.
Sticking to a schedule is the key in our family, we all play a role. In the end what’s most important is making sure we all come out a happy family. When everyone feels involved and has a purpose in the equation, there’s less stress and things run smoothly.
Posted By ProjectAD on October 21, 2019
Can you say with complete certainty that you give your significant other the same energy and effort you give your training or prep?
Bodybuilding and Powerlifting are selfish endeavors, that often result in leaving the competitors other half on the back burner.
On a day to day basis recount the effort you put into a single day of training. Preparing your meals, making sure all of your pre/Intra/post workout supplements are perfectly measured, writing and planning training, all things that are done BEFORE the training. You’ve put this much effort just in the preparation.
Now move into the actual session, the warmups, the top sets, the mobility work, posing, cardio. Do you do anything halfway or short of 100% absolutely not! Because you know that anything less than giving your all could result in falling short of your goal.
Now imagine you put that much effort into your relationship or marriage. What if you meticulously thought out and planned days with your spouse? What if you were as interested in your partners day to day life as you are in the pump your going to get or the PR you’re going to set.
Most of our partners don’t share the same passions we have and that’s okay. My wife will probably never step foot on a powerlifting platform to compete, but that doesn’t mean she doesn’t want to know about my training or my prep. We create this idea that just because or partner doesn’t do the things we do they don’t care about it. Wrong, they may not care about the sport of bodybuilding but they love you and support you. They don’t want to be left out, they want to be a part of it and they care more than you know. Don’t make competition a seperate part of your life, make it a part of your relationship.
When strength stalls on squat or bench, do you just stop trying to get stronger? If the program you’ve been following is no longer allowing you to progress to you keep doing the exact same thing hoping that it will just magically get you stronger? No.
Squats used to grow your quads like crazy in your 20’s, now your creeping on 40 and age is taking its toll. You can no longer squat due to injury and pain. Does that mean you stop trying to grow or maintain your quads? No.
In both of those examples we as athletes will tirelessly search to find the answer often times through frustrating trial and error. But ultimately our effort and persistence prevail, we set that PR, we add the mass to our legs.
But for some reason we think that this same mentality doesn’t apply to our marriages and relationships! You aren’t the same people you were when you first got together. People grow and adapt and change as the years pass. Same as our bodies do. Our partners see the effort that we put into our passions. Start putting PR level effort into your relationships and see where it takes you with your partner.
Posted By ProjectAD on September 23, 2019
I will be the first to admit it: I don’t have competition experience. I won’t be the one to tell people how
to prep for a show or how to stay in shape and be ready for the stage. That isn’t where I have a lot of
experience. What I do have plenty of experience in, however (unfortunately), is severe body image
issues. Issues stemming from where I started in my fitness & bodybuilding journey.
I was a skinny kid. Stood about 6’2 and weighed 140lbs soaking wet. Like, blow away in a stiff breeze
skinny. Bad. When I started training, the goal was to work my ass off to look like Arnold. I went along
and started to see my body change and my strength increase; a truly intoxicating feeling. Something I
didn’t anticipate was the constant nagging feeling that I just wasn’t quite good enough. Not big enough.
Not ripped enough. Not strong enough. My arms were (are) long and skinny which didn’t match the
rest of my body. My calves were (are) constantly too small to be in proportion to my thighs. My right,
upper-inner pectoral muscle was (is) not as filled in as the left side.
Sound familiar? I’ll bet it does to a great deal of you reading (more than anyone would like to admit).
The unfortunate truth, I’ve found, is that this form of self-critique runs rampant throughout the
bodybuilding industry, at both a professional and personal level. I have used this critical eye to work
and work, get myself bigger and stronger than I ever thought I could. But it was never good enough, and
probably will not be as long as I keep training.
Why am I saying all this? Surprisingly, the point of this article is not to be negative. In fact, it’s quite the
opposite. The point here is to remember where you came from and how you started. Take a look back
at the first pictures you ever took of yourself before you began your journey and see exactly the person
you were back then. Then, look at a more recent photo of yourself (because I know we all take them).
Taking your personal view out of the equation, just look at the physiques. There IS progress there and
you have come a LONG WAY. You put in the work at the gym and in the kitchen, and it is 100% paying
off. When we get caught up in the day-to-day minutiae of how we look, sometimes we can lose sight of
the bigger-picture progress that has been made. Progress that is definitely noticeable, and should be
commended. If you’re down on yourself about how you’ve been looking (like I am this morning),
remember to take that trip back to the beginning and see where you came from. You put in the work to
change yourself, and it shows.
No one can take that away from you, especially not yourself. You earned it.
Posted By ProjectAD on September 18, 2019
Land of the selfie, home of the cliche. Thatʼs what a vast majority of social media has become. It doesnʼt take long to scroll through an Instagram feed and notice how similar and almost dogmatic most post are. Iʼd like to preface this saying I too have been guilty of being drawn into the trap that social media can be.
Social media, to me at least, is meant to be a platform of personal expression. Where we can engage with individuals who share similar hobbies, beliefs, careers, or passions.
If you looked at the average social media account you would believe everyone in our industry only only lifted weights, ate chicken and rice with the occasional sushi or burger, and took pictures with Instagram celebrities.
I personally feel a lot of this is due to people not wanting to “stand out” or be unique. Itʼs easier to avoid confrontation or someone not agreeing with you by being a sheep in the herd than it is to show your own flare for life and be questioned/scrutinized for it.
Obviously there are those people who “overshare” and not every instance of your life should be a broadcast on social media. These words are for the person who just needs to put themselves out there more. A video of a big lift with the caption ( Easy triple 5 weeks out) is great, but why not show the lift that didnʼt go so perfect. Or maybe just video yourself having fun at the gym. Not everything has to be so serious and “professional” all the time.
People connect best with those they can relate to. If youʼre a top level bodybuilder, physique competitor, or elite level powerlifter, most people will not be able to relate. 90% of people will never relate to having 800lbs or more on their back, nor will most ever know what itʼs like to be a human anatomy chart on stage. But everyone can relate to the day to day struggles we all face, the music that some love and some hate, the ups and downs that come with life.
Why do fans tend to lean towards a guy like Kai Greene more than Phil Heath? Because Kai, as eccentric as he can be at times, puts his personality on display. Instagram “influencers”, these individuals separated themselves by doing nothing more that just sharing who they are and their personalities.
The days of just eating chicken and rice and lifting weights to be noticed are done. If youʼre someone who aspires to make a path in this industry, start by putting yourself and who you are out there. Not just what you look like or what you can lift. Big lifts and great physiques will impress people, but personalities will relate to people.
Posted By ProjectAD on September 6, 2019
Comparing your life to another is one of the worst things your can do to yourself. When you compare yourself to others you’re pretty much setting up for self-destruction. Everyone lives a different life. We all have had different experiences, prioritize our obligations differently, and are in different spots in our lives.
In bodybuilding it’s easy to say that we put our training and nutrition towards the top of the list. You would think for some people that bodybuilding is the only thing that they do just by judging their social media platforms. There is always more to the surface than the eye can see. Not every part of people’s lives is posted for everyone to see and you need to remember that. Majority of people only post the good things so of course their life is going to look extraordinary and like it comes easy to them. If you were able to see other’s struggles, you might not feel so inadequate when comparing your life to their diligently planned life on social media.
One of the biggest mistakes that your can do is put your life side by side to another who is at the top of the game. You’re just getting started on your journey and can’t expect to be on the same level right out of the gate. Those people that you’re comparing yourself to could have started their passion years ago. They’ve made mistakes and experienced multiple obstacles to make up who they are and where they are today. Be patient, keep working, and your time will come.
Life is not a level playing field. We all have our weaknesses and our strengths. You just have to figure out how to utilize those traits to best improve yourself to where you’re going. Some people are born genetic freaks and some not so much. Just because you’re not built with a perfect frame doesn’t mean that you decide to stop competing. You figure out a way to build the illusion that you’ve got an “X” frame. Don’t put limits on yourself where limits don’t need to be built.
We all choose different paths as we grow. Some people knew at a very young age what they wanted to do and some did not. Some have decided to have kids or not to have kids, go to school, have a career, get married, buy a house, you name it. All of these obstacles are what makes your story unique. Write your book and be proud of it! Put your head down and grind towards your goals.
Posted By ProjectAD on August 19, 2019
A question Iʼve been asked often the past months since transitioning into powerlifting is; “which do you like more”.
Rather than just give a direct answer I think it would be more interesting to give my own evaluation of the two sports after being in both at a competitive level.
Bodybuilding training is usually high paced, with shorter rest periods and a duration of 60-90 minutes. A bodybuilding workout prioritizes contraction of the muscle and increasing blood flow to an area. For bodybuilding purposes the load on the bar or machine means absolutely nothing in terms of muscle growth.
Powerlifting training is about brute force power. A short powerlifting workout is 90 minutes. While a heavy squat session in wraps can take upwards of 3 hours. Rest periods are usually in the 8-10+ minute range especially when hitting top sets. Specifically isolating muscle groups is not something commonly done in a powerlifting workout but can be utilized. The most important thing in a powerlifting session is the load on the bar.
Nutrition for bodybuilding is the number one most important aspect of a bodybuilders success. Every nutrient placed into the body has a specific purpose, from the way itʼs cooked or the exact time itʼs eaten. Foods are timed and programmed around the workout to ensure proper digestion, nutrient uptake, muscle protein synthesis, all that fancy science stuff.
Powerlifting nutrition is basic, hit your protein needs. Then fill the rest of your calories in with carbs and fats at any ratio or timing. Obliviously there are better ways to do it, but the diet aspect beyond getting enough food for powerlifting isnʼt as important. Iʼm speaking from a total performance standpoint and not health. I know powerlifters who eat absolutely junk everyday and have monster totals and know guys who eat like bodybuilders and have monster totals. The difference is they way the look.
This is where bodybuilding and powerlifting differ the most. Bodybuilding can and will put an extreme stress on your relationships. People tend to become much more irritable, selfish, and non social in the latter stages of a prep. Which is expected when dieting that hard for long durations.
While powerlifting becomes just as selfish at the end of a prep as you spend more time in longer training sessions. It does not lend itself to being irritable or dieted down. As during the end of a meet prep you are eating tons of food and recovering extremely well (at least you should be).
A bodybuilding show is the most laid back aspect of a bodybuilding prep, the work is done and minus adding the finishing touches of a few carbs and a tan thereʼs nothing left in your hands to do except flex you muscles on stage. The worst part of show day is the lack of water and desire to shower and wash off the tan. Other than that show day is about just relaxing. The biggest issue is the egos are insane. Everyone is checking each other out sizing them up and ultimately telling themselves why theyʼre better. Then the judging is 100% subjective. Everyone has a different idea of what a bodybuilder should look like and you are at the mercy of the judges opinions.
Powerlifting meets are one of the funnest things you can do whether spectating or competing. As a competitor the nerves are high and the focus is on level 1,000. Every hour of training will come down to the next few hours. The 8 hour day flys by during a
meet. Everyone is friendly, everyone will help you out or assist you in any way. And while there can be some issues with judging calls at the end of the day if I lift 101 lbs and you lift 100. I win.
There is so much more that can be compared and contrasted between the two. I will say a bodybuilding show is more rewarding as that moment on stage is usually the best you will ever look. In powerlifting having the perfect day and hitting all the numbers you want is a fairytale as something will always put a snag in that plan leaving you asking what if even after the most successful meets. Both endeavors will take a toll on your body and health when competing at a high level. Getting to sub 8% body fat is not healthy, but neither is squatting hundreds of pounds either. Powerlifting gives you a set goal, you know exactly the number youʼre looking for where as bodybuilding is a “look” and you never know if youʼve achieved it.
For me the sport of choice right now is powerlifting. I know that I can be extremely Competitive on a high in powerlifting in the coming years. Plus this level of stress on my body and joints is better done while my body is young and resilient. The bodybuilding stage is not going anywhere and I will return to it in time. For that reason I maintain a bodybuilding style diet which I feel boosts my performance. And while the weight on the bar is my ultimate goal I donʼt neglect building muscle either.
Thereʼs a way to do both. And I plan to prove that in the long term. But for now itʼs all about the total.
Posted By ProjectAD on August 12, 2019
The evidence is in, in our first of many science backed testimonial videos with Joey D’Agostino.
Project AD’s flagship hormone amplifier: TauroTest maximises free testosterone in the bloodstream while simultaneously bringing estrogen under control.
Fuels insane muscle growth, rapidly enhances libido and increases the natural levels of Growth Hormone (GH) in the body.
Perfect for athletes looking to take their physique development to the next level as well as those looking for a competitive edge on the battlefield in their sport.
Posted By ProjectAD on July 25, 2019
Sometimes you just know when to pursue a goal or take a break when it’s the right time.
This past year I prepped for the New York Pro and had a smooth season under the guidance of IFBB Pro Dominick Cardone.
Workouts were great, nutrition and cardio were on point every day for 20 weeks straight. When prepping, Ive been fortunate enough to have my career in the health care industry go smooth which causes things to be stress free with all the food prepping required, workouts and training, chiro visits, dr visits and any financial tasks a prep actually requires. I always preach to the younger youth to always work your butt off and hustle with everything you do but set priorities as well. Career and business has always been a priority, bodybuilding is my bonus.
I realized I couldn’t afford the freedom of prepping for a competition if my daily life was unstable because it’d just cause stress and misery. Always prioritize your goals and set yourself up to be successful. After the New York Pro we decided to do the Tampa pro. After weeks of prepping we decided to hold off because I was getting overwhelmed with my career.
I’ll keep competing for years to come but I don’t believe in taking shortcuts in life, Which means, set your sights right and give yourself every opportunity to be successful with whatever you do.
If that means sometimes putting a want in the back seat for a need, then that’s ok. Timing is everything So always set yourself up to be successful in goals that you set for yourself.
By: Joseph Mackey
Posted By ProjectAD on July 22, 2019
We often find ourselves overwhelmed with tasks and responsibilities but yet we keep piling on more to
do. It’s no wonder we’re so exhausted or stressed out. Sometimes it’s best to just step back and look at
the big picture. What is it that you’re trying to accomplish? Is what you’re doing going to get you to
where you’re trying to go? If not, it’s time to change up your routine. After all, nothing is going to alter
the outcome unless we actually commit to a change.
Here are some tips to help:
1. Determine Your Goal
What is it that you want? It could be buying a house or losing weight, your options are endless!
But you have to figure out what it is exactly that you want to achieve.
2. Make A Plan
What are the necessary steps to accomplish your goal? Be as specific as you can with this. Start
with the simplest task you can think of to make those little steps towards your goal. After all,
it’s the little things that make up the big things.
3. Prioritize Your Responsibilities
This one is pretty self-explanatory. Make a list of your priorities in order, putting the most
important first. We take on so many responsibilities and tasks that in the end they may not be
our problems or are not really a problem at all. “Making a mountain out of a molehill” Don’t do
that. I’m willing to bet that this is one of the most popular of the things we over react on. Don’t
create your problems!
4. Figure Out A Routine
Don’t try to do every task every day. Assign certain tasks to specific days. For example: Sunday is
food prep day. I do not cook my meals every day. I would go insane and would never stay on
track. I would always stress about not being prepared for the next day, that’s what we want to
avoid. Assigning that day for that task, I don’t have to think about it until the next Sunday. I find
getting a calendar and writing out what needs to be done on what day helps me best.
5. Surround Yourself With Positive People
Our surroundings have more of an impact on us than you may think. If your environment is
positive, it’s bound to wear off onto you. This may be a hard one for some but if you can
separate yourself from toxic/negative people, you will live a more positive life and it will reflect.
6. Self- Care
Make time for yourself, self-care is often overlooked. Take the time to do something for your
own sanity. We cannot be productive if we’re worn down from all the activities we put in front
of our own needs.
7. Reduce Your Commitments
I know you want to be a nice person and help everyone but sometimes you need to be able to
say, “No”. This is a big one that will help with practicing self-care. You do not need to take on
You don’t have to go to every event that is going on in your area. Keep in mind your big picture!
Ask yourself, “is going to this event going to help me move forward with my goal or is it going to
set me back?” “Could I be doing something more productive to move forward in the direction I
want to go?”
Posted By ProjectAD on July 22, 2019
This is why every minute of training counts …
“Platform Ready,” you hear the words from the head judge. Pull your hands from the chalk bowl. Take that last big inhale of ammonia, tunnel vision sets in.
Step on the platform and approach the rack, place one hand on the bar finding your spot, the second hand takes its place and you solidify the grip, dip your head under the bar as your pulse starts to climb, the adrenaline is full throttle.
The bar slides down your neck as you dig the gnarling into your back, placing it in that perfect position where it fits like a glove. Swing your feet under you one foot at a time making sure they firmly grip the carpet of the platform. You shift back and forth left to right to make sure the bar bites into the chalk on your t- shirt.
Take a deep breath, hold it, and pick the bar up off the rack. You and the bar are now one entity. One step back, two steps back, set your feet in your most powerful position. You look up and make eye contact with the judge, waiting for the “Squat” command.
The command is shouted. You take one last breath and brace as hard as you possibly Can. The descent starts and you make your way down to legal depth. Every muscle in your body is firing, you hit the hole. Exerting as much force as your body is capable of. The bar begins to rise as your eyes feel like they could explode from your head. You lock out the rep and hear that magical four letter word “Rack”. The bar sets back down in the place it began. The connection between you and the bar temporarily severed. Turn around and wait for the verdict of the judges, Three white lights. The lift counts.
Now catch your breath, because you get to go through this process 8 more times today.
That entire process takes an average of 20-30 seconds for me, from the time I grab the bar to the time the bar is racked.
Iʼve been in prep for my next meet since April 22nd. In that time period I will have completed close to 40 training sessions that involved my competition lifts (squat, bench, deadlift). The average session is 2 hours. With some taking as long as 3-4 depending on the session and the number of top sets. So if I did an estimate of the amount of time I will have spent training this meet prep it would be somewhere around 80-100 hours of pure weights. These 80 hours donʼt include the hours spent stretching, doing mobility work, recovery protocols etc. just pure training. Now add in the additional time spent on just recovery and mobility which I spend 5+ hours a week on outside of training time, thatʼs another 70 hours thatʼs gone into my prep. Now the total is up to 150-170 hours of time thatʼs actually tangible.
From start the finish during a meet you will spend close to 180 seconds of actually lifting. From the time you grab the bar to the time you complete or fail the lift. So average of 3 minutes total.
Take the sum of all my training and additional work for this prep. And divide it by the total time Iʼll spend lifting on the platform. For every second I spend lifting on the platform in the meet, for every attempt on the platform (9 total) thatʼs 18-19 hours of training PER ATTEMPT.
The biggest point in trying to get across is if youʼre aiming to excel in any endeavour, nothing will allow you to get around the amount of time it will take. Could I have easily cut this number down, absolutely it could be substantially cut down. But so would my progress and performance.
When the meet comes, when itʼs all on the line, the people that come out on top will be the ones who behind the scenes put in
those extra hours the other person didnʼt.
You can be the best in the world, there is always something you can get better at.
Posted By ProjectAD on June 24, 2019
I have had an influx of first timers taking the stage this year and I have been asked a ton of questions about reverse diet and off season. I wanted to touch base on some important transitional strategies for making off season enjoyable and plentiful.
First- my clients will have reverse plan in place coming off your show. I can’t stress how important this is. Post show your body becomes a sponge to absorb fat. The worst thing you can do is eat like it’s your last meal before the electric chair, and down right binge. I see it a lot. People back stage will have tupperwares full of cookies and donuts, a duffle of candy and crap. My rule is all post show food is in a restaurant. Don’t buy it. Once you leave the restaurant, it’s over. I have seen people gain 20 plus lbs in 7 days. Eyes almost shut from water retention. Not to mention the stress that puts on your heart. Stopping cardio and eating your face off is a recipe for disaster! Cardio is tapered and foos slowly
Is increased over 4-6 weeks.
Now I am not saying to not enjoy yourself. Nothing is more satisfying than your post show meal. But have a plan. Don’t eat to eat. Get what you love. Nachos with the table and a burger. And have or share a dessert. You will fill up easily and eyes will be bigger than your stomach. And drink tons of water.
My rule of thumb is enjoy Saturday evening. Enjoy breakfast out and a meal w your family. Drink lots of water. Move.
Monday it’s on your reverse plan. It starts out bumpy sometimes and that’s ok. But remember your goals for off season. We have discussed them. What you need to improve on. And we don’t want to cut our improvement season down bc you need to diet for 25 weeks.
I know a few of my clients have not done this and regretted it. Live and learn. I do all I can to keep this transition easy!
Address: 35 Deerwood Trail. Lake Placid NY 12946
Payment taken by square up and Venmo.
Response time is 7 am to 8pm daily
Posted By ProjectAD on June 19, 2019
Structure plays a role in everything we do. In our careers, workouts, nutrition and overall goals. Without structure you could wonder all over the place and it could cause things to go inconsistent in the things you want to accomplish. When it comes to our health I describe structure as the 3 legged stool. The 3 legs stand for Nutrition, workouts and cardio. I call it a 3 legged stool because without one of the three legs that stool will tip over and fall down.
I always feel whether you’re getting ready for a event or just living every day life, structure with nutrition is always necessary. For me personally, if I didn’t stay on a regimen with my food intake I’d probably go to the store and buy everything in sight. Having a regimen whether I’m on or off prep always gives me a sight to keep in mind and it helps so I’m not bouncing around thinking about where or what I’m going to eat throughout the day. A game plan when it comes to your workouts and cardio is just as important because it’s helps to know how and what body part and movements you will execute prior to going to the gym. Without a plan, you could find yourself lost. Be sure to keep your rest periods between 60-90 seconds so you can keep your heart rate up which will keep your body in the fat burning zone.
Intensity is super important when it comes to your workouts and cardio so stay focused and train hard.
Posted By ProjectAD on June 18, 2019
It’s a critical decision and Chris walks us through the thought process …
Be part of it and #JoinTheHerd
Posted By ProjectAD on June 18, 2019
To anyone who competes and participates in any fitness related endeavour – bodybuilding, powerlifting, strongman, CrossFit, etc. I want you to think about the sport you compete in and all the time you put into it. The sacrifices, the physical battles and the mental ones as well.
Now I’m going to present you with a scenario and ask you a simple question…
Tomorrow morning you wake up, like Thanos and his army in Endgame, all platforms of social media have vanished. Every Facebook profile, Instagram, Twitter, Snapchat, YouTube channel, have been eliminated. Here’s my question:
If social media didn’t exist tomorrow would you still do what you did today?
If you couldn’t post every check in picture, top set, meals 1-200 every single day, would you still give the same effort?
I think social media as a whole is a great thing, it allows us to connect with people, share information, share our lives and overall spread motivation and encourage others. I also believe many people’s identities and motivation is now rooted in their social media platforms. Some are addicted to the validation they get from the people who like and comment on their posts. It happens over a period of time. At first most are genuine and innocent in what they post, they don’t have many followers or people seeing their content. Then the following grows, people begin to comment with praises and encouragements, suddenly we feel the need to have more of that no matter the cost our goals are no longer based upon our sport but based on how we can get more interaction on a post on social media. I believe this has caused many of the issues we see today in the powerlifting and bodybuilding world.
Before social media, no bodybuilder stayed contest lean year around, that was unheard of. And a powerlifter adding weight to their top set just for a video? Blasphemy.
Today we see fitness competitors who starve their body’s year around to maintain a look that’s acceptable for “the gram” with zero regard to their physiques progress but more importantly the tolls being that lean can take on your health. Bodybuilders were worried about taking the time to grow and only concerned with being stage lean where it counts, on stage. Not the Instagram Selfie Overall.
Powerlifters are constantly doing grinding singles and top sets that are 20lbs to heavy going off plan because doing 400 for one rep is way cooler than doing your programmed 315 for 4 sets of 5 right? We certainly didn’t see people doing backflip deadlifts, squatting on roller blades, or any of the other insanely dangerous and for the most part stupid antics we see today.
Is it tempting to go off plan? Yes, just two weeks ago I had 580×5 programmed for my top set of Deficit Deads, 580 meant I had to put 5 plates with a 35, 5, and 2.5lb plate, 585 would’ve meant I could put 6 plates on the bar. That 6 plates would’ve looked way cooler, but it wasn’t what the program called for. I know many people who would’ve added that 5lbs. Or even added 20lbs to make that 600 mark because it looks cool for the gram.
Last year during my prep I decided to test myself, I didn’t post a single thing for the 12 weeks leading into my show. I made a post after my show, and it just so happened that was the best I had ever looked. I wasn’t concerned with taking selfies during training, or worried about people commenting on my Physique getting in my head and making me question my coaches plan. I put my head down and did the work without validation from social media, and it was amazing.
I take a different approach to my social media now, I treat it as my own personal journal. I can go back and look at posts and compare them to we’re I am now. Not only from a physical state but also from a mental state. I can usually tell by how I wrote my caption where my head was mentally at that time.
I’ll never be the person who caters what I post to my “following” or go off of my plan to do something that might be cooler or get more likes. I’m going to post what I’m doing, how I’m feeling, and if people want to follow that and see my journey. That is awesome and perfectly fine by me.
I compete for myself and to be the best, not to be the best social media page. I challenge you to reflect on the relationship you have with your social media platforms and your plans. See how they line up and are you doing what’s cool in the moment for the gram, or what’s best in the long run for you goals?
Posted By ProjectAD on June 17, 2019
When working out there are some things you should consider and keep in mind to get the best results. A big mistake that many make is not having that mind to muscle connection to get the most during your workouts. This is probably the most important aspect while training. We’re putting the time and effort in so why not get the most out of it? Another thing to keep in mind while working out is your style of training. Change it up every now and then to keep your body guessing what you’re doing so you minimize your chances of plateauing.
Going through the motion of an exercise verses really concentrating on training a muscle group are two different things. I see people in the gym that are just swinging the weight around and not controlling it in either direction. Not only has that person done themselves no good but that is just asking for an injury. Reckless training is not going to get you anywhere. You’re not going to make the progress that you’re putting the time in for.
When you’re training a muscle you really need to concentrate on what that muscle is doing. I like to visualize the muscle elongating and contracting as hard as it possibly can, thinking about the blood that it’s pushing through with each rep. While doing so, I’m controlling the weight in both directions. You don’t want to just let go after contracting the muscle. If you’re catching yourself swinging the weight, I would suggest concentrating a little more during your extending phase.
There are many styles of training that work the muscle in a different way. I personally like to switch up my style of training with the slow and fast twitch muscle fibers. There are some exercises for example, a lat pull down, where I will try to be as explosive as I can during the concentric part of the exercise and during the eccentric phase I’ll do a three second count till I’m full extended. Then there are days where I’ll do a three second count till I’m fully contracted and then control the weight till I’m fully extended. I find training like this I am always connected with mind to muscle. If you have never tried something like that I suggest you try it.
It’s a good change up when you find yourself not as sore as you once were during those exercises. Again, there are many styles of training and ways to switch things up. Just do some research and find what you like best and what you respond to the most! I can guarantee though, simple mind to muscle concentration will make your workouts and results so much better.
Posted By ProjectAD on May 23, 2019
We’ve all heard it a million times.
“The road to success can be a lonely one”.
I believe this to be sometimes true, sometimes not. There are people in each one of our lives that genuinely want to see you succeed and then there are people who unfortunately don’t.
When you have great intentions for one another it surely helps to keep them close because having a support system is crucial when you take a path to conquering a goal.
There’s nothing wrong with being selfish at times for a goal you’re passionate about but I’m also a big believer in you’ll never have to feel selfish if you’re around the right people who understand and you mutually respect each other’s visions.
We are human. We all make mistakes, at times we self doubt ourselves and want to give up but this is where having a great support system comes in hand.
Surround yourself with those who want to see you succeed and if you’re passionate about succeeding don’t let anyone or anything get in the way or try to make you feel bad for pursuing a goal that’s important to you.
Never jeopardize your happiness to satisfy someone else.
Posted By ProjectAD on May 17, 2019
Discount codes, everyone has one now and every athlete or ambassador who has their own discount code makes sure they put it on every single post, in their Bio, on their car. At this point I’m just waiting for people to start getting the codes tattooed on them, that way when they take their selfies the code is automatically visible (product placement 101). When the discount code era first started, having a discount code was subjected to only the most elite athletes of their respective sport. Now all it takes is two opposable thumbs, a smart phone, and a social media platform and you’re qualified to be a part of any of the thousands of companies handing out discount codes like cheap candy at Halloween.
Now let me step off my soap box. Yes discount code madness is somewhat out of hand. I think the main purpose behind discount codes has been lost. In their true design discount codes were meant as an added incentive for an athlete’s friends and followers to support them and the brands they represented.
The ideal scenario goes something like this:
– An athlete starts using a companies’ products
– Athlete likes and believes in the products and the brand
– uses them for an extended period of time and begins recommending the products to other people simply because they work
– Athlete reaches out or the company notices the athlete and the two reach a mutual agreement of some form of ambassadorship or sponsoring.
– Athlete is given a discount code that he can share with others
– People use the athletes discount code because they believe in the athlete and want to support them
While that is the ideal scenario this is what happens now-
- Person wants to be popular
- Person has never competed in any form of competition in their “sport”
- Person finds every company willing to give them a free t-shirt and a pre workout and becomes one of their 10,000 brand ambassadors (whether they’ve used the products or not)
- Person now has found the most amazing company ever (that they didn’t know existed) and everyone should use their discount code because “gainzzz”
Yes, I am an athlete for Project AD, yes I have a discount code. Do I constantly promote my discount code? No. Do people still use my discount code? Yes. That’s because the people who support me know that I support AD and back everything that AD is and everything AD makes. I wasn’t an athlete with AD until this spring, but I’ve been promoting the brand for over 3 years because I wanted people to experience what true quality supplements were in an industry where below average or “good enough” is the standard. Not because I had any kickback or any personal gain, I think the products are worth their full price and the discount codes were just lucky to have.
People don’t use discount codes just because you have one, people use your discount code because they believe in what you’re doing. If I don’t believe in who you are or what you stand for the last thing I’m going to do is spend my hard earned money with a company that you’re affiliated with much less use your code. But if I support who you are and what you stand for then I will punch your code into that checkout box every time I make a purchase.
Take home message, stop pushing your discount code, when people support who you are they will support who you stand for/with.
Posted By ProjectAD on April 26, 2019
MATADOR AT IT AGAIN
I have every client check their fasted glucose with every check in simply to get a better perspective of whats going on internally. Just because your shredded or look good does not mean glucose levels will be within range. Because of that, I generally have my clients implement metformin or MATADOR depending on their goals, specific situation, access, etc. I wanted to share the below with you guys from a client of mine who is slowly in the process of bringing down his body fat levels from coming to me with a lot of excess body fat.
Fasted glucose: 108 mg/dl
I decided to do an experiment and test my glucose after fasted cardio and taking my Matador. It was 81 mg/dl. My take away here is that shit works LOL. I’m not the best at keeping Matador with me and always taking it with carbs. I’m obviously more motivated now to make it a priority. That’s a change I’ll be making immediately.
So once again MATADOR proves itself to do its job at lowering glucose levels! OBVIOUSLY a big thing to remember is losing body fat and optimizing your training/nutrition will be the most important variables in order to correct glucose levels. But add in a glucose disposal agent or insulin sensitizer to the mix can help your body better handle the glucose your already taking in.
Code “BFR25” at www.projectad.me #theprepcoach #beastfitnessradio
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MATADOR AT IT AGAIN I have every client check their fasted glucose with every check in simply to get a better perspective of whats going on internally. Just because your shredded or look good does not mean glucose levels will be within range. Because of that, I generally have my clients implement metformin or MATADOR depending on their goals, specific situation, access, etc. I wanted to share the below with you guys from a client of mine who is slowly in the process of bringing down his body fat levels from coming to me with a lot of excess body fat. …… Fasted glucose: 108 mg/dl I decided to do an experiment and test my glucose after fasted cardio and taking my Matador. It was 81 mg/dl. My take away here is that shit works LOL. I’m not the best at keeping Matador with me and always taking it with carbs. I’m obviously more motivated now to make it a priority. That’s a change I’ll be making immediately. …… So once again MATADOR proves itself to do its job at lowering glucose levels! OBVIOUSLY a big thing to remember is losing body fat and optimizing your training/nutrition will be the most important variables in order to correct glucose levels. But add in a glucose disposal agent or insulin sensitizer to the mix can help your body better handle the glucose your already taking in. …… Code “BFR25” at www.projectad.me #theprepcoach #beastfitnessradio
Posted By ProjectAD on April 17, 2019
Bodybuilder NAVY Vet RR & Team ProjectAD Farm athlete talks us through his thoughts on diet prep & timings in this excellent informative video piece.
Be part of it and #JoinTheHerd
Posted By ProjectAD on April 17, 2019
I started my transformation in 2015 when a trainer in my local gym offered to train me for free as long as I entered ‘Body Powers Transformation Challenge‘ and followed his diet and training plan.
At this point in my life I had never ever lifted a single weight, and my diet was horrendous; often eating too little calories & then binging on the wrong types of food. My metabolism was shot to bits from years of constant yo-yo dieting. I had never done any kind of competition before in my life and although working with horses, I was relatively active, this was all very daunting for me, regardless of that I agreed…
The competition was to see who could transform their bodies the most in a 17 week period. In this time I lost over 4 stone and went on to win the competition.
Whilst I made a dramatic change in my appearance I often felt very weak, tiered and was hungry all the time.
My diet very strict for 17 weeks the only carb intake I had was 50g- 100g of complex carbs only. This was not a lifestyle change, or a long term diet, and once I went back to eating normally I noticed fat was re-appearing. I was still training hard and watching what I ate, however, was slowly putting on the lbs.
This is when my trainer introduced me to Project AD Shredabull. Now this is when the real transformation began.
I was dubious at first about taking a fat burner as I’ve never taken or tried anything like this and felt it was unnatural and no good for me. However, I decided to give them a go … I took one a day in initially for 2 weeks at a time.
I noticed changes rapidly! Within two weeks I was noticing a significant amount of fat going from the areas of my body that I have always struggled to shift it from; my tummy and back.
Not only was I dropping fat, I was also building lean muscle. My energy levels where sky high and I felt amazing, I was no longer craving food or hungry all the time.
I cannot recommend this product enough. I continue to take it and live a normal lifestyle.
I train an hour a day 4-5 days a week and whilst I eat relatively healthy, I do love food and eat pretty much what I want, when I want. I no longer have to weigh my foods, calorie or macro count. Shredabull take care of this for me.
Like most women, especially in there 30s, I held fat on my tummy and back. No amount of diet or exercise ever worked in aiding me to target those areas, but Shredabull did.
My transformation pictures speak for themselves. So if you’re looking to loose fat especially from stubborn areas, speed up your metabolism, suppress your appetite and feel full of energy then Shredabull is most definitely for you.
You can follow my journey on my instagram page – gym_girl_208
Posted By ProjectAD on April 16, 2019
I had already written a blog/article this month on something totally different. But driving home last night something hit me and I knew these were the words I needed to put on paper.
Yesterday in Orlando at the Europa Games in my first power lifting meet I’ve ever trained for WE totalled 1957 pounds. I say we because while I may have been the person with 700+ pounds on my back and in my hands I did that not because of myself but those who surround me. It’s so easy to get wrapped in our own efforts and accomplishments that we fail to realize that without those closest to us none of it is possible. No one does anything in strength sports alone. There is a group of immediate people who directly influenced what I am capable of and all in their own unique way.
My wife Hannah – She wasn’t there for any training sessions, never loaded or unloaded a single weight. But without her I never would have made it to the meet. There were nights were I may not get home until 12am because we had a five hour squat session and every time I had one of those late nights I came home to my food being cooked, my clothes being washed, and most of all someone to talk to about anything but training. While she may not have directly been a part of my training her taking the time to cook my food and wash my clothes gave me more time to sleep and recover which is paramount. Not to mention the mental aspect of agonizing over a training session that wasn’t the greatest, but If I ever had one of those sessions I knew I could come home and without having to say a word my wife could take my mind off of training so that it would no longer eat at me.
My Dad Joe – Every morning he would wake up an hour earlier just to make sure he turned on the heater inside our Garage gym where we train so that it would be perfectly warmed for our 5am training sessions on the crisp Georgia winter/spring mornings. That right there is MVP worthy because I can’t stand training in a cold gym; I’m a big baby I know. Every session my Dad was there to spot me, load my weight, and of course make sure I didn’t sandbag my accessory work. More than that was the mental clarity he gave me during some of my most difficult sessions. During one of my last bench sessions of the prep I was mentally having a terrible day, nothing was moving right and everything just sucked about the session up to that point, but in that moment my dad pulled me aside and knew exactly what to tell me in that moment. He didn’t scream or yell or curse, but he knew exactly what would connect for me in my head. It seemed to work because I hit a PR that session which ultimately led to me setting a Junior World record this weekend for bench.
My coach Steve Goggins – Mr. Steve programmed every session of my prep. He knew exactly what weights I needed to hit and when I needed to hit them. In this case it wasn’t a point of Mr. Steve trying to push me harder or heavier, the biggest thing he did for me was hold me back. As ironic as that sounds I’m the type of person who doesn’t know when to quit, I always want more in everything. To push myself to the absolute limit every session. Mr. Steve showed me when to hammer the gas and when to pull back and coast. It was hard for me to accept at first but once I gave in to it my strength sky rocketed, in four months I added 120lbs to my squat, and 130lbs to my deadlift.
I could sit here for an hour going on about what the people around me did to get me to the meet on Sunday, but my main point is this. I may have lifted the weight Sunday; the judges may have been looking at just me. But what the judges didn’t see is under that platform I was standing on the backs of all of the people who helped me in their own way, like my wife, my dad, my coach and so many more.
Posted By ProjectAD on April 16, 2019
I first did my first bodybuilding competition in 2008 at the lone star competition in Plano TX. I placed 3rd in novice and after that show I made the decision that bodybuilding was not for me. I hated the dieting, the cardio and at that time my mentality was not built for all the discipline and structure competing required.
As time went on I continued to lift and just enjoyed being the strong powerful guy in the gym. I enjoyed eating whatever, whenever and going to the gym and lifting as heavy as I could each workout. At this point in my life I didn’t have any specific goals or drive. I was working a corporate 8-5 job and started a family with my first born son.
The first day after my son was born, I found out the next day that he needed open heart surgery due to a condition called hypo plastic left heart syndrome. Therefore the next day he had surgery and made a full recovery. Months down the road he started to have complications at 7 months and unfortunately spent the last few months of his life fighting until on December 17, he passed away.
After the funeral I was full of confusion and anger. I remember to this day that my family member walked up to me and said, “Look at me, everyone is watching you now. They will wait to see if you’re going to use this tragedy as motivation to better yourself or if it’ll bring you down to rock bottom.”
One week later I went to the gym, hired a trainer and won my first overall bodybuilding competition at the Ronnie Coleman classic. Months later I won the super heavyweight Texas state championship. I went on to do North Americans where I placed 9th in supers. My goal was to become pro and it finally took place after years of dedication and hard work.
My overall message is that things will happen that we cannot control. It is up to you on if you will stress and let it overcome you or if you’ll overcome the unfortunate situation.
Bodybuilding allowed me to release my emotions in a positive way and in the process I’ve been able to network with some great individuals and grow within the sport. Whether it’s lifting, reading, sports or etc, when unfortunate things happen, use it. Use it to push you thru hardships and I’ll guarantee you that not only will people will respect you more but you’ll be proud of yourself for turning a negative into a positive.
Posted By ProjectAD on April 1, 2019
Certified Life Empowerment Coach, Stephanie has a background in Marketing Research, Sales, and Brand Consulting.
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