Are you tired of eating brown rice, egg whites and bland chicken breast for every meal?  Gets old after a while.  Well guess what?  You can eat good while still building muscle.  I’ve found some good muscle building recipes for you.  Let’s start with this video.

Here’s Dave Ruel the Muscle Cook with his muscle building Turkey Meat loaf.

 Ingredients
– 2 lbs of ground Turkey
– 1 teaspoon of olive oil
– 1 diced Onion
– 1 teaspoon of Garlic(optional)
– 1/3 cup Dried Tomatoes
– 1 cup of Whole Wheat Bread Crumbs
– 1 Whole Eggs
– 1/2 cup of Parsley
– 1/4 cup of Low Fat Parmesan
– 1/4 cup Skim Milk
– Salt and Pepper
– 1 teaspoon of Oregano

Directions
1. Cook the Onion with Olive Oil separatly
2. Mix everything together in a big bowl, add the cooked oignons
3. Put the mix in a big pan
4. Bake at 375-400 F for about 30mins

Nutritional Facts
(Per Serving)
Calories: 393
Protein: 46g
Carbohydrates: 14g
Fat: 17g

Or check out these muscle building chicken nuggets.

 

It’s super easy to prepare. It will take you about 2-3 minutes to prepare and only requires15 minutes of baking time.

But be careful, just like some of my other recipes, these nuggets are highly addictive, and their flavor will put to shame these greasy disgusting McDonald’s ultra fat nugget!

Here’s the recipe!

Makes 6 Servings

Ingredients

– 3 x 6oz boneless, skinless chicken breasts
– 1/4 cup oat bran
– 1/4 cup of wheat germ
– 1 Tbsp ground flaxseed
– 1/4 cup ground almonds
– 1/2 teaspoon sea salt
– 1/2 teaspoon ground pepper
– Garlic powder (pinch)
– 1/2 cup water or low-sodium chicken broth
– 1 large egg white

Directions

1. Preheat oven to 400 Degrees F. Prepare baking sheet by lining with parchment paper or coating lightly with best-quality olive oil.
2. Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set aside.
3. Next, combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture.
4. Combine water and egg in a medium bowl. Dip each piece in the water/egg-white mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated.
5. Place on the baking sheet. When all of your chicken has been coated and your baking sheet is full, place in the oven and bake for about 15 minutes or until golden.

Nutritional Facts

(Per Serving – 4 Nuggets)

Calories: 100
Protein: 12g
Carbohydrates: 7g
Fat: 3.5g

If you like these recipes then you will love Dave Ruel’s Anabolic Cooking Cookbook.

So you’ve seen the Kettlebell workouts in bootcamps…but can you really build muscle doing these workouts?  Well I found some great sources that will be able to answer that for you.  First off check out this Kettlebell workout video.

 

Looks like good stuff huh?  Well let’s go find find some more proof.  I found this good article on building more muscle using kettlebells at doubleyourgains.com.

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While a barbell and a lot of weights may be the obvious path to getting bigger, it is very possible to make size gains with a pair of kettlebells and some determination!

The Trick Is …

The key to building size with kettlebells lies in the simple application. Because standard kettlebells aren’t really adjustable, you are going to be working with fixed weights and need to come up with inventive ways to work them into your routine

You are going to need some heavier kettlebells–two of them, in fact, to double the weight loaded onto the body. The more weight you have, the more of a training effect your body will receive.

Nothing at your limit, but something that is challenging to press overhead for five reps. Since weight adjustment is going to be difficult, we’re going to have to use volume and rest periods to get a “hypertrophic” effect on the body.

In addition, we’re going to need to use compound movements, and keep things simple: focus on a total body metabolic effect.

Here are the movements recommended:

Upper Body Kettlebell Movements For Size:

• Double kettlebell overhead press
• Double kettlebell floor press
• Double kettlebell row
• Double kettlebell clean

Lower Body Kettlebell Movements For Size:

• Double kettlebell front squats
• Double kettlebell swings
• Double kettlebell lunges
• Double kettlebell overhead squats

I’d stick to five sets for five reps initially. A great way to make it challenging and to get more of a hypertrophic effect is to keep the rest periods low–30-90 seconds.

How To Put Together a Simple, Yet Effective Kettlebell Muscle Building Routine …

1. Double kettlebell overhead press – 5 sets of 5 reps, 30-90 seconds rest between sets
2. Double kettlebell front squats – 5 sets of 5 reps, 30-90 seconds rest between sets
3. Double kettlebell rows – 5 sets of 5 reps, 30-90 seconds rest between sets
4. Double kettlebell swings – 5 sets of 5 reps, 30-90 seconds rest between sets

This can be done three days a week (standard M/W/F, for example). After a month, you can add in more exercises in the same manner: alternating upper body with lower. Add them to the end of the standard workout.

Source: http://doubleyourgains.com/how-to-build-muscle-size-with-kettlebells-part-1

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Those are some great tips.  He even had more tips for those who only had light kettlebells.  So what do you guys think?  Do you use Kettlebells in your workout routine?

Here is the Kettlebell program that I recommend if you want that look… You know, the lean and sleek muscularity of Jason Statham in The Expendables or Lance Armstrong. He has to be strong and functional, but can’t afford to be big and bulky. I’ve got a secret weapon for you…

>>> Check out the program here

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Your forearms and your neck are basically the only things that people will see 90% off the time poking out of your shirt….so don’t you want to jack those up?  Want Popeye forearms that Olive Oyl will love?  Or how about handshakes?  No one likes a guy that when you shake his hand it feels like a wet noodle.  Check out some of the stuff I found for you.

So let’s start with some good tips and practices.  This is from Aaron Whitten.

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Step one: Throw out the straps.

If you can’t hold it without them, don’t pick it up. Your forearms will never reach their potential while you use straps. Forearm mass is directly related to grip strength. Increasing gripping ability is the fastest way to build the forearms, which is why wrist curls of any sort will not cause appreciable growth.

You may have to make some temporary accommodations in your workouts to compensate for your weakened grip, such as using the power rack to place the barbell in position for shrugs, as you may lack the strength to pick it up from the floor without straps. You will quickly learn just how much aid those little cotton devils provided you, and how much benefit you will enjoy from doing it on your own.

Even if you read no further and only practice this advice, your forearms will quickly advance past any sticking points you have encountered. Remember, straps , like machines, make training easier, and that should never be your goal. No one ever grew from training easier.

Step two: Use a thick bar.

Our gym uses an old three inch diameter axle. You can find your own in junkyards or purchase one new from equipment suppliers on the net such as www.atomicathletic.com. Look for used equipment whenever possible to greatly reduce price. Once you have your bar, use it as much as possible.

Shrugs will be your most effective movement for the forearms, using an overhand grip and a static hold at the end of each set. Cleans and deadlifts also thicken the forearms far faster than any lame wrist curl. Bent over rows, upright rows and reverse curls are also excellent for the grip.

Even pressing moves will force the forearms to work much harder than normal. The added diameter will shock your forearms into growth overnight.

Step three: Drop the wrist curls if you are still doing them.

Forearms respond to heavy weights in a static position, the exact opposite of wimpy wrist curls. They do not work. Furthermore, they can easily strain the wrists if done with a full range of motion. An injured wrist is a nightmare that will prevent all upper body moves and hurts like Hades when squatting, so avoid it.

If you desire extra forearm stimulation, perform an extra set of heavy dumbbell shrugs on your off days. Forearms recover quickly, so you should be fine to do this if you choose.

Step four: Recognize your own genetics.

Heredity makes a huge difference in the strength and size potential in the forearms. The greatest limitation isn’t the forearms at all, but the hands instead. Big hands equal an enormous advantage in grip strength, simply because they cover a larger surface area. So if your new partner has paws like Shaq, expect his grip to exceed yours with little work.

These individuals also usually possess large wrists and other bones, which is indicative of size potential. Secondly, observe the length of your flexors. Do your forearms flexors extend to the wrist, or are they tucked close to your elbow? The potential for mass is determined largely on volume, so reducing the length of the muscle belly compromises the end product. If you are in this category, fear not.

I have hands like a ten year old girl, and my flexors are about 4″ long, but I have still managed to pack on inches.

Source: Bodybuilding.com

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That was some good information.  Let’s get some info on grip strength.  Here’s an article from Muscle and Fitness.

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When it comes to grip strength, you need to develop three separate but equally important abilities. First, you need to be able to grab things and hold onto them. Next, you need to be able to grab things and crush them. Finally, you need to be able to pinch things between your thumb and fingers – your “pincer” grip – and both hold onto them and crush them. Whether you want to develop size in your forearms or “grab cloth and hang on” when making a tackle in football, strengthening all three of these qualities will serve you well.

To strengthen your crushing grip, use a wrist roller and a good gripper – the steel ones strongmen competitors use, not the ones you’ll find at your local sporting goods store. For your holds, use a fat bar. If your gym doesn’t have one, fold two towels to an identical width and wrap them around a barbell so it’s thick enough to be difficult to hang onto in a standing position without touching it to your body. For your pincer grip, start with 15-20-pound hex dumbbells held for time, and work your way up. To perform, place the dumbbells on the floor vertically and pick them up by the head and hold.

You’ll either need to purchase a wrist roller – most gyms don’t have them – or make your own. To do this, have your local hardware store cut a 16” length of 1½” PVC pipe. Bore a hole through the middle, tie a knot in a piece of cord and string it through. Attach a carabiner to the end of the cord and you’ve got yourself the best forearm developer on the market for under $5. When performing the actual exercise, lean your forearms on something at chest height – one spotter bar of a power rack is perfect for this purpose – so your shoulder strength doesn’t become a limiting factor.

The Workout

Exercise                              Sets         Reps          Rest

Fat Bar Hold                           2         Max Time     90 sec

Hex Dumbbell Hold              2         Max Time     90 sec

Grippers                                  3         To Failure    60 sec

Supported Wrist Roller         2         Up/Down     90 sec

Source: http://www.muscleandfitness.com/training/other/get-grip

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So there you go.  That should get you going good.  I have posted a forearm workout video below here as well for you.

 

Another great article that encompasses all of this and goes in great detail can be found here: http://jasonferruggia.com/how-to-build-bigger-forearms/

What do you guys think?  Leave a comment below.

 

Hi guys, just figured I would lighten it up today.  There are tons of funny posts and videos out there.  Here are a couple I ran across recently.

When you go to the gym.  Don’t be any of these guys.  Unless your the showoff.  lol.

 Do you have friends that are super out of shape but always posting on FB?This has to be a joke!  Perfect pecs? LolHa, hope those brightened up your day.  Do you have any good fitness pictures or videos?  List yours below in the comments.