The most essential meal(2nd) of my day.

jeet selal | teri keh ke le li

'Storytellers': Yatinder singh on his journey to Mr. World (Part 1)

INTERMEDIATE WORKOUT CHART

Follow these schedule for three months and contact with your personal trainer/coach:

THE WESTERN GYM & FITNESS 1: Muscle-Tech Foods Supplement

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Dymatize Elite XT Extended Release Protein

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Two Bodybuilder Passed Away This Week:

Two Bodybuilder Passed Away This Week:

Rich Piana (5%)

Rich Piana was born on September 26, 1971 in Northridge, California, USA. He is a writer and actor
About
Bodybuilder, actor, and YouTube sensation who posts workout videos for more than 950,000 subscribers. He has won the NPC California Championships, NPC Orange County Championships, NPC Los Angeles Championships, NPC Sacramento Championships, and NPC Border States Classic.
Before Fame
He began training as a bodybuilder when he was 11 years old. He's admitted to using anabolic steroids.
Trivia
He worked on television series including NBC's Scrubs and Ripley's Believe It or Not. He played himself in Tim Muriello & Rich Piana Interviews and Mutant: Leaving Humanity Behind.
Family Life
He was born in Northridge, Los Angeles, California. He married Sara Piana.
Associated With
He was a stunt player in Tim Burton's Planet of the Apes.
Rich Piana Bodybuilding Bio
Rich Piana started bodybuilding at age 11! He was very heavily influenced by Bill Cambra. Rich is not just a bodybuilder but also an actor! He was on Scrubs and Ripley's believe it or not. He also was in Tim Muriello and Rich Piana Interviews and Mutant, Leaving Humanity Behind. Rich Piana even did stunts in Tim Burtons Planet Of The Apes!
What I really like about Rich Piana is that he is straight up about his steroid use. He admits that he started steroids at about 18!
Birth date: September 9, 1971
Born in California
Competition Weight: 270lb
Off-Season Weight: 290lb
Married to Sara Piana
Name:  sara-heimis-piana
Rich Piana Bodybuilding Competitions:
2009 NPC Sacramento Pro - 1st
2009 NPC Border States Classic XXX Bodybuilding, Fitness & Figure Championships - 1st
2009 NPC Border States Classic XXX Bodybuilding, Fitness & Figure Championships - 1st
2003 NPC USA Championships - 11th
1999 NPC USA Championships - 7th
Rich Piana:
 Quote 
1dayumay” - People need to understand it not only represents fitness or bodybuilding, it represents whatever your goal in life might be! Accomplishing your dreams! Never give up! Work every day believing you can and will accomplish your goal!
 Quote 
I’m going to slowly change this industry… Actually turn it upside down!

Dallas McCarver:

Dallas McCarver (April 9, 1991 – August 21, 2017) was an American bodybuilder
At the age of 17, Dallas began dating Amanda Sellers in Jackson, TN. The two moved to Chattanooga, TN shortly thereafter. The two competed in fitness competitions together. They dated on and off for seven years. Their relationship had a short rekindling in the Summer of 2016.
Personal life
Dallas was in a relationship with fellow bodybuilder and WWE professional wrestler Dana Brooke until his death on August 22, 2017
Death
McCarver was transported to the hospital where food was dislodged from his trachea and he was later pronounced dead. Rescue crews also noted asphyxia due to food to be stuck in his trachea.

Competitions
2016 IFBB Mr. Olympia, 8th place

Phil Heath Workout Routine & Diet Plan

Phil Heath Workout Routine & Diet Plan

-----------------------------------------------------

Phillip Jerrod Heath or more commonly known as Phil Heath is an American IFBB (International Federation of Bodybuilders) professional bodybuilder who is the winner of Mr. Olympia title 4 times.

“The Gift” (Heath’s nickname) is athletic since childhood. He played basketball during high school. Heath started his bodybuilding career in 2002. But, his career was kick started in 2005 when he was allowed to participate in IFBB pro championship because he won at NPC (National Physique Committee). From that time, he didn’t look back and is performing well in his field. Besides, having double majored in IT and Business Administration and a good basketball player, Phil chose to go in bodybuilding. His decision to go
into bodybuilding turned out be beneficial for him. Now, let us see peek into his workout routine and check out how he made his buffed body.

Phil Heath Workout Routine
---------------------------------------

Heath works with his trainer Hany Rambod, who has devised a special training program called “Fascia Stretch Training” (or FST-7). Heath used this

technique coupled up with other tested and reliable triceps exercises to make his arms reach the 22 inch status. See all of his body measurements.

Regarding his triceps, Phil admits that he didn’t faced any difficulty. In his own words –

“It’s not that I don’t want big triceps, but the truth is, I’ve never had much difficulty adding mass to them.”

FST-7 is so named as an individual is required to perform 7 sets of an exercise with 6-12 reps and 45 seconds rest in between the sets.

One Arm Dumbbell Extensions – 3 sets with 10-12 reps
Two Arm Dumbbell Kickbacks – 3 sets with 10-12 reps
Weighted Dips – 2 sets with 10-12 reps
Cable Push downs – 7 sets with 8-12 reps (A part of FST-7)
During contest season, his bodybuilding workout schedule is rigorous and so he weighs around 110 kg. While during off season, he weighs a little more than that, 125 kg.

Off Season / Pre-Contest Workout Routine
------------------------------------------------------------

He takes care of every body part and his fitness is due to these exercises. Phil does cardio to warm up his body before executing his workout plan, which is divided into 2 training sessions – morning and evening.


Quads, Hamstrings, Calves
--------------------------------------

In the morning session, to get quads, hamstrings and calves muscles, he does these exercises –

Extensions – 4 sets with 8-12 reps
Front Squats – 4 sets with 6-8 reps
Leg Presses – 3 sets with 6-8 reps
Hack Squats – 7 sets with 6-8 reps
Standing Calf Raises – 4 sets with 15-20 reps
Leg Press Calf Raises – 4 sets with 15-20 reps
Seated Calf Raises – 7 sets with 12-15 reps

Hamstring

He also focus more on his hamstring muscles found at the back of the thighs after 6 pm.

Stiff-Leg Dead lifts – 4 sets with 6-8 reps
Lying Leg Curls – 4 sets with 6-8 reps
Seated Leg Curls (Dagger) – 7 sets with 5-7 reps

Chest & Triceps

Now, comes the chest and triceps –

Dumbbell Incline Presses – 4 sets with 6-8 reps
Dumbbell Incline Flyes – 4 sets with 6-8 reps
Hammer Strength Bench Presses – 3 sets with 6-8 reps
Pec Decks – 7 sets with 6-8 reps

Triceps
Push downs with Rope Attachment – 3 sets with 12 reps
Dips – 3 sets with 12 reps
Close-Grip Bench Presses – 3 sets with 6-8 reps
Lying Triceps Extensions – 7 sets with 6-8 reps
Back and Biceps

Wide-Grip Pull-Ups – 3 sets with 10 reps
Power-Grip Chin-Ups – 3 sets with 10 reps
T-Bar Rows – 4 sets with 6-8 reps
Bent-Over Rows (Underhand Grip) – 4 sets with 6-8 reps
One-Arm Dumbbell Rows – 3 sets with 6-8 reps
Straight-Arm Pull Downs with Rope Attachment – 7 sets with 12 reps

Biceps
Standing EZ-Bar Curls – 3 sets with 6-8 reps
Hammer Curls – 3 sets 6-8 with reps
Concentration Curls – 3 sets with 6-8 reps
Dumbbell Preacher Curls – 7 sets with 5-7 reps

Shoulders and Traps
Dumbbell Military Presses – 4 sets with 6-8 reps
Dumbbell Front Raises – 4 sets with 6-8 reps
Upright Rows – 4 sets 6-8 with reps
Dumbbell Lateral Raises – 7 sets with 6-8 reps

Traps
Dumbbell Shrugs – 4 sets with 6-8 reps
Barbell Shrugs – 4 sets with 6-8 reps

Rear Delts
Bent-Over Dumbbell Raises – 4 sets with 6-8 reps
Reverse Pec Decks – 7 sets with 6-8 reps
“The Gift” suggests to not to invent any new exercises if what you are currently doing is working for you. Sometimes he does not count the sets for the exercise which he is doing at that time because he do not want to over work on his muscles and keeps the energy free for the evening sessions or the cardio workout. So, it is not a hard and fast rule that he sticks to the about routine. Heath amends it based upon his needs and the future contests.

Another tip from the famous bodybuilder is that you may not want to hammer your body in the gym to gain muscles and chiseled body, if your body is not recovering or not responding to the workout as it should be.
So, do workout intelligently, which is the key to success. Most people fail to figure out which workout will work best for them.

Phil Heath Diet Plan
----------------------------

This bodybuilder’s diet is divided into various shifts, that means, he eats frequently during the whole day.

Off Season
----------------

Meal 1
12 oz. chicken
1 cup of egg whites
1 cup of cream of rice
Anabolic VITAKIC™ 1 serving

Meal 2
12 oz.(336g) 94% ground beef
2 cups of white rice

Meal 3
12 oz. beef tenderloin
8 oz.(224g) whole wheat pasta

Training Time
-------------------
Pre-Workout
naNO Vapor Hardcore Pro Series
naNOX9™ Hardcore 1 serving

Post-Workout
--------------------
Cell-Tech™ Hardcore Pro Series
Nitro Isolate 65™ Pro Series

Meal 4
6-8 oz. beef tenderloin
10 oz. white potato

Meal 5
12 oz. chicken
1 cup of spinach

Meal 6
12 oz. of 94% ground beef
1 cup of broccoli

Meal 7
2 tbsp. of almond butter
Nitro Isolate 65™ Pro Series

Pre-Contest Diet
------------------------

Meal 1
2.5 cups egg whites
1 cup of oatmeal

Meal 2
12 oz. white chicken breast
1 cup of brown rice
Steamed vegetables

Meal 3
12 oz. beef tenderloin
Medium sweet potato

Training Time
Pre-Workout
------------------
naNO Vapor Hardcore Pro Series
naNOX9™ 1 serving

Post-Workout
--------------------
Cell-Tech™ Hardcore Pro Series
Nitro Isolate 65™ Pro Series

Meal 4
12 oz. beef tenderloin
Medium sweet potato

Meal 5
12 oz. white chicken breast
1 cup brown rice

Meal 6 & 7
12 oz. halibut or tilapia
Steamed broccoli

How to do a Dragon Flag (GET KILLER ABS!)

400 times Jump Rope in 2 mins 6 sec with new record (Anybody can try this and grasp the new rec.)

मोटोपना घटाउनको लागि सबैभन्दा उत्तम कार्डियो व्यायाम जसलाई 

दिनमा मात्र १० मिनेट

गर्दन र कुमको चिरकालिन दुखाईबाट छुटकारा पाउने सरल एवं उत्तम उपाए ः पिट इगोस्क The best ways of Fixing Neck & Shoulder Pain

 गर्दन र कुमको चिरकालिन दुखाईबाट छुटकारा पाउने सरल एवं उत्तम उपाए ः पिट इगोस्क 
Often the cause of neck and shoulder pain is a result of habitually misaligned movements. In daily life, even the simplest activities, like brushing teeth or typing at work, can set us up for chronic pain when with poor posture. 
In this video Pete Egoscue, founder of the Egoscue Method for stopping chronic pain and author of the book Pain Free, assesses one woman’s neck and shoulder pain and shows how balance and tension in the trapezius muscle contribute to this issue. He then goes on to demonstrate a few simple movements that can help correct the pain and restore comfort in the body. Watch and see how the body adjusts instantly to this gentle conditioning.

FOOD VS PROTEIN POWDERS & WEIGHT GAINERS - Rich Piana

FOOD VS PROTEIN POWDERS & WEIGHT GAINERS - Rich Piana

Rich Piana

Bodybuilder, actor and YouTube sensation who posts workout videos for his more than 600,000 subscribers and his iconic saying "one day you may". He has won competitions that include NPC California Championships, NPC Orange County Championships, NPC Los Angeles Championships, NPC Sacramento Championships and NPC Border States Classic. He began training as a bodybuilder when he was 11 years old. He admitted to using anabolic steroids. He worked on television series including NBC's Scrubs and Ripley's Believe It or Not. He played himself in Tim Muriello & Rich Piana Interviews and Mutant: Leaving Humanity Behind. He was born in Northridge, Los Angeles, California. He married Sara Piana. He was a stunt player in Tim Burton's Planet of the Apes.

world record of 332 jumps in 1minute. बेकी डेलले १ मिनेटमा ७८ पटक बढी वा ३३२ पटक डोरी उफ्री नयाँ विश्व रेकर्ड कृतिमान कायम

Beci Dale breaking the previous Guiness World Record for 1minute speed skipping on "Guiness World Records Smashed". The previous record was 254 jumps in one minute and Beci broke the record by 78 jumps giving her the new world record of 332 jumps in 1minute.
विश्व गिनिज पुस्तकको विवरण अनुसार १ मिनेटको डोरी उफ्रनेमा पुराजो रेकर्ड २५४ लाई तोडदै बेकी डेलले १ मिनेटमा ७८ पटक बढी वा ३३२ पटक डोरी उफ्री नयाँ विश्व रेकर्ड कृतिमान कायम गरेकी छन् ।

29 Best Jumping Rope Exercises Method For Fat Loss मोटो पना घटाउनको लागि २९ प्रकारका उत्तम डोरी उफ्रने व्यायाम विधिहरु

29 Best Jumping Rope Exercises Method For Fat Loss

मोटो पना घटाउनको लागि २९ प्रकारका उत्तम डोरी उफ्रने व्यायाम 

विधिहरु

४७ बर्षिय डेक्स्टर ज्याक्सन (जन्मः नवेम्बर २५, १९६९) जो आई.एफ.बि.बि. का व्यवसायीक शारिरीकशुगठक हुन् र २००८ का मिस्टर ओलम्पिया विजेता हुन् । उनी फ्लोरिडाको ज्याक्सनविलमा बसोवास गर्दछन् ।Dexter "The Blade" Jackson (born November 25, 1969) is an American IFBB professional bodybuilder and the 2008 Mr. Olympia bodybuilding champion.

४७ बर्षिय डेक्स्टर ज्याक्सन (जन्मः नवेम्बर २५, १९६९) जो आई.एफ.बि.बि. का व्यवसायीक शारिरीकशुगठक हुन् र २००८ का मिस्टर ओलम्पिया विजेता हुन् । उनी फ्लोरिडाको ज्याक्सनविलमा बसोवास गर्दछन् । 
Dexter "The Blade" Jackson (born November 25, 1969) is an American IFBB professional bodybuilder and the 2008 Mr. Olympia bodybuilding champion. He is also the Arnold Schwarzenegger Classic title holder of 9 wins, the most in history. As of 2016, Dexter Jackson is the most winningest bodybuilder in professional history. He lives in Jacksonville, Florida.
Biography
 Dexter's first NPC (National Physique Committee) competition was the NPC Southern States Championship of 1992, where he took 3rd. He first competed professionally in the 1999 Arnold Classic, Night of Champions, and Mr. Olympia contests, placing 7th, 3rd, and 9th, respectively. At the 2007 Mr. Olympia, Jackson placed 3rd and many critics said he would not likely place any higher. On September 27, 2008, he defeated the reigning two-time Mr. Olympia, Jay Cutler to become the 12th man to win the title, and only the second to have won it and the Arnold Classic title in the same year. Jackson has won the Mr. Olympia title once, sharing this distinction with Chris Dickerson (1982) and Samir Bannout (1983). 2008 was a great year for Jackson, as he won the Arnold Classic, Australian Pro Grand Prix VIII, New Zealand Grand Prix, Russian Grand Prix and the Mr. Olympia. Jackson placed 3rd in the 2009 Mr. Olympia contest. In 2012, Jackson placed 4th in the Mr. Olympia, then surprised everyone by winning that year's Masters Olympia at the age of 43 and then won his fourth Arnold Classic title in 2013. In 2015, Jackson showed he was still a force to be reckoned with at the age of 45 when he placed 2nd at the Mr. Olympia; his highest placing since winning the Mr. Olympia in 2008. As of 2016, Jackson has won 27 IFBB professional bodybuilding titles, making him the most winningest professional bodybuilder in history. Jackson has been featured in many fitness and bodybuilding articles, including being pictured on the cover of Muscular Development and Flex magazine. He shot his new documentary DVD titled Dexter Jackson: Unbreakable with filmmaker Alex Ardenti of Ardenti Films in Florida and California which was released in 2009. Distinctions 
As of 2016, Jackson has made a record-setting 17 Mr. Olympia appearances. Jackson and Chris Dickerson are the only bodybuilders to win titles in both the Mr. Olympia and Masters Olympia bodybuilding competitions. Jackson has won the Arnold Classic six times (2005, 2006, 2008, 2013, 2015, 2016), more than any other bodybuilder. Jackson is one of only three bodybuilders to have won both the Mr. Olympia and Arnold Classic bodybuilding competitions. Jackson is the second oldest bodybuilder ever to win an open IFBB pro show at the age of 46 (after Albert Beckles at the age of 61).
Physical Stats (2015)
 Height: 5'6.5" 168 cm
Contest Weight: 235 Lbs 102 kg
Chest: 52" 132 cm
Arms: 20" 50 cm
Contest history 
Dexter Jackson at 2008 IFBB Australian Pro Grand Prix VIII
1992 NPC Southern States, Lightweight, 3rd
1995 NPC USA Championships, Light-Heavyweight, 1st
1996 NPC Nationals, Light-Heavyweight, 6th
1998 North American Championships, Light-HeavyWeight, 1st and Overall
1999 Arnold Classic, 7th
1999 Grand Prix England, 4th
1999 Night of Champions, 3rd
1999 Mr. Olympia, 9th
1999 World Pro Championships, 4th
2000 Arnold Classic, 5th
2000 Grand Prix Hungary, 2nd
2000 Ironman Pro Invitational, 3rd
2000 Night of Champions, 8th
2000 Mr. Olympia, 9th
2000 Toronto Pro Invitational, 2nd
2001 Arnold Classic, 5th
2001 Grand Prix Australia, 3rd
2001 Grand Prix England, 4th
2001 Grand Prix Hungary, 3rd
2001 Night of Champions, 2nd
2001 Mr. Olympia, 8th
2001 Toronto Pro Invitational, 2nd
2002 Arnold Classic, 3rd
2002 Grand Prix Australia, 2nd
2002 Grand Prix Austria, 2nd
2002 Grand Prix England, 1st
2002 Grand Prix Holland, 3rd
2002 Mr. Olympia, 4th
2002 San Francisco Pro Invitational, 3rd
2002 Show of Strength Pro Championship, 6th
2003 Arnold Classic, 4th
2003 Maximum Pro Invitational, 3rd
2003 Mr. Olympia, 3rd
2003 San Francisco Pro Invitational, 3rd
2003 Show of Strength Pro Championship, 1st
2004 Arnold Classic, 3rd
2004 Grand Prix Australia, 1st
2004 Ironman Pro Invitational, 1st
2004 Mr. Olympia, 4th
2004 San Francisco Pro Invitational, 1st
2005 Arnold Classic, 1st
2005 San Francisco Pro Invitational, 2nd
2006 Arnold Classic, 1st
2006 Mr. Olympia, 4th
2007 Arnold Classic, 2nd
2007 IFBB Australian Pro Grand Prix
2007 Mr. Olympia, 3rd
2008 Arnold Classic, 1st
2008 IFBB Australian Pro Grand Prix VIII, 1st
2008 IFBB New Zealand Grand Prix, 1st
2008 IFBB Russian Grand Prix, 1st
2008 Mr. Olympia, 1st
2009 Mr. Olympia, 3rd
2010 Arnold Classic, 4th
2010 IFBB Australian Pro Grand Prix, 2nd
2010 Mr. Olympia, 4th
2011 Flex Pro, 2nd
2011 Mr. Olympia, 6th
2011 FIBO Pro, 1st
2011 Pro Masters World Champion, 1st
2012 Arnold Classic, 5th
2012 Mr. Olympia, 4th
2012 IFBB Masters Olympia, 1st
2013 Arnold Classic, 1st
2013 IFBB Australian Pro Grand Prix, 1st
2013 Mr. Olympia, 5th
2013 EVLS Prague Pro, 2nd
2013 Tijuana Pro, 1st
2014 Mr. Olympia, 5th
2014 Arnold Classic Europe, 3rd
2014 Dubai Pro, 1st
2014 Prague Pro, 2nd
2015 Arnold Classic, 1st
2015 Arnold Classic Australia, 1st
2015 Arnold Classic Europe, 1st
2015 Mr. Olympia, 2nd
2015 Prague Pro, 1st
2016 New York Pro, 1st
2016 Arnold Classic South Africa, 1st [1]
2016 Mr. Olympia, 3rd
2016 Arnold Classic Europe, 1st
2016 Kuwait Pro, 2nd
2016 Prague Pro, 3rd

How to Lose Weight Fast Without Dieting - 3 Simple Tips आहार नघटाई शरिरको तैल कसरी घटाउन सकिन्छ – ३ सरल जानकारी

How to Lose Weight Fast Without Dieting - 3 Simple Tips

आहार नघटाई शरिरको तैल कसरी घटाउन सकिन्छ – ३ सरल जानकारी

5 Chest Workout For Muscle And Definition छातीको मांसपेसीमा निखार ल्याउनका निम्ति ५ उपयुक्त व्यायाम

5 5 Chest Workout For Muscle And Definition

छातीको मांसपेसीमा निखार ल्याउनका निम्ति ५ उपयुक्त व्यायाम

शरिरको तौल घटाउने विश्वकौ सर्बोत्कृष्ट विधी – १३ मिनेट निकालेर सबैले एक पटक हेर्न जरुरी World´s best body weight loss formula – Manage 13 mns and once must watch this

शरिरको तौल घटाउने विश्वकौ सर्बोत्कृष्ट विधी – १३ मिनेट निकालेर सबैले एक पटक हेर्न जरुरी

World´s best body weight loss formula – Manage 13 mns and once must watch this