Cut fat while building lean muscle mass - Yes it is possible!

All across many bodybuilding info sources you will hear the "bro logic" that it is impossible to simultaneously build muscle and cut fat - this just is not true! For my first year or so of training this is exactly what I did! While it is true that you will achieve better results by focusing on either bulking or cutting, you can in fact build lean muscle while eliminating fat.The way to do this is as follows :

• Ensure you are eating a diet high in protein ( at  the very least 2.2grams per kilo of bodyweight )
• Limit carb intake to clean carb sources (such as oats, brown rice and veges) for breakfast and after training
• Supplement with BCAA's (Branched Chain Amino Acids)
• Train with a high intensity - Heavy weights, short rest between sets
• Do cardio at least 4 times a week- either first thing in the morning before eating or straight after weight training 
• Use a fat burner such as OxyElite Pro and also supplement with creatine.
• Train abs 4 times a week so that you can see your fat loss results faster ( your abs will start to show sooner)

Which Whey Protein to buy on a budget

Just a quick overview of how much protein you're getting for your money with some popular whey proteins:

Name of Product	Percentage of  protein per serving	Product Price	Price per 20 grams of protein
Evox 100% Whey	72 %	R420	R3.88
USN 100% Whey	73%	R350	R4.79
SSN 100% Whey	75%	R359	R4.79
Muscle Works Superior Whey	74%	R349	R3.77
War Whey	80%	R349	R4.36
SPS isopro	84%	R269	R8.54
Muscle Science 100% Whey Supreme	73%	R485	R5.32
Cytosport Complete Whey	73%	R489	R5.95
Optimum Nutrition 100% Whey	75%	R699	R8.47

Keep in mind that this doesn't take into account the quality of the products ( such as amino acid profiles), however it is a decent indicator of which products are of a better value than others. The prices are  courtesy of www.supplementworld.co.za

Building Colossal Shoulders !

Afer hitting a plateu not too long ago with my shoulder development I started a new routine that I have started noticing great results from.  The workout consists of a giant set of 4 exercises followed by some work on the cables to fill the muscles with as much blood as possible.

It goes as follows :

Warmup :

-1 set of light front raises and side laterals for 20 reps
-1 set of light arnold press for 20 reps
-50 pushups

The GIANT set:

-Seated dumbell press (10 reps)
-Side Lateral raises (12 reps)
-Rear lateral raises (seated) (12 reps)
-Dumbell shrugs (to failure)

You should use the same weight for the 2 raises and the same weight for shrugs and presses
Do the giant set 4 times in total, with about 2 or 3 mins rest between sets.
Its important to not go to heavy and rather use a weight that allows you to isolate the muscles as much as possible. Focus on using the delts for the laterals and traps for the shrugs.

Cables :

Finish up the workout with 4 sets of upright rows with about 20 reps per set. Focus on getting a pump and ensure you are rowing the weight as high as possible, keeping the elbows above the wrists.

All in all you will have done 20 working sets and over 216 reps! This will definitely be enough to get those shoulders growing

Rest In Peace Serge Nubret

On April 19th 2011 bodybuilding icon Serge Nubret passed away of natural causes at the age of 72. In my opinion Serge along with Arnie had one of the best ever physiques in bodybuilding. He was a legend and his spirit will live on. May he rest in peace.