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2011/2012 OFFSEASON DIET [EXPLAINED]

2011/2012 OFFSEASON DIET [EXPLAINED] by Trainer/Competitor Marek Piecyk This was my typical off-season meal plan for great gains and growth to my physique. Please note, that this diet plan may not be for everyone. I had to work upto eating this amount first. For many individuals, if they just jump into eating this much, they…

SIMPLE Meals for Those in a Rush & Tight Budget

3/4cup raw oats +1 1/2cups of water 2 scoops whey protein 2tbsp unsalted organic peanut butter cinammon PREP: cook on stove or microwave. 3-5min cook time 1cup fatfree cottage cheese 1/2 chopped apple 1/4cup blueberries 1/2cup chopped celery 2 packets stevia 1oz raw unsalted almonds (12 almonds) PREP: chop and mix together. 3min 1 can…

MAX.MAREK POWER GROWTH MASS SHAKE

This will definitely get some good nutrient dense calories pumped into your system, while you’re trying to grow! 2 cups (16oz) liquid egg whites (pasteurized) 8oz coconut water 8oz water 1/2 cup (4oz) Fat Free Greek yogurt (plain) 2 scoops Dymatize Elite whey protein (strawberry/banana) [any good quality protein really] 1/2 banana Handful raspberries/blueberries Handful…

POST-CONTEST PREVENTIVE “BAD REBOUND/BLOAT” Strategy Guide

If you’re not familiar with how the Post Contest Rebound works, then let me explain it for you… Bodybuilders will go on a very strict fat loss diet for at least 12 weeks prior to a bodybuilding contest. This is so they can strip away all their excess body-fat and get as ripped to the…

TDEE (Total Daily Energy Expenditure)

TDEE (Total Daily Energy Expenditure) This has been one of the most common questions I get asked everywhere “What and how much should I eat?” First off, this is different for EACH and EVERY SINGLE one of us out there, depending on our individual goals. So I am just going to base this answer off…

Consuming Enough Food?

A gentlemen in the gym approached me today asking if what calories he was consuming per day was enough for him. He was about 6’0″ 185lbs, told me he runs about 6miles per day, and wants to get tighter/toner muscles (he looked soft, but not overweight). He told me he eats a lot of rotisserie…

What’s the deal with Bison (Buffalo) Meat?

Comparisons to other meat sources have also shown that bison has a greater concentration of iron as well as the essential fatty acids. Bison has fewer calories and less cholesterol than chicken or fish, 76% less fat than beef, and 68% less fat than chicken, so you get more edible meat for your money. Bison…

Ice Cold Water and Fat Loss

Nutrition Tip! Want to burn more calories throughout the day with a simple little trick? Drink ice cold water. The body will need to work a little harder to keep your core temperature up (normal) to compensate for the cold fluids you are consuming, so that means…more calories need to be burned in order to…

Listen to the FACTS

• Fact. Yes there is such thing as ‘Over-dieting’ and ‘Under-Recovery’. • Fact. You can abuse anything, even the body, and the outcome will NOT be a good one. • Fact. Many people will NOT listen to you when you tell them to watch for these things, and make sure to give yourself a break…

Chicken n’ Potatoes

Cooking Tip! To bake chicken breast, bake it at 450 for 30min (5-6lbs worth). To save time, cook your potatoes in the over along with it. They will take only 15min longer to cook. So instead of cooking them separate, cook at the same time so your total cook time will only be 45min total….