Recipe : MASS GAINER

What is mass gainer?

Mass gainer is a supplement to add those extra calories into your diet. It generally comes in a powder form when you buy. It can be mixed with water / juice / milk to consume. 

Who needs a mass gainer?

Well, any gym rat who is struggling to build quality lean muscle because he/she is not able to meet daily required calories by clean eating can benefit from a mass gainer.

I prefer making a mass gainer at home than buying one from the market. You never know what the processed mass gainers contain...Personally I am skeptical when it comes to buying ready made products and I always minimize it whenever possible.  

Here is a simple recipe to make homemade mass gainer.

Ingredients Required

1) 2 Scoops whey protein powder (50gms of protein, but that depends on the brand you are using)

2) 100gms oats (69gms of carbs)

3)1 large frozen banana

4) 500ml cold whole milk(approx. 15gms of protein and 15gms of fat)

5) 15 almonds (9 gms of fat)

6) 2 table spoon peanut butter(15gms of fat)

7) Couple of ice cubes

8) All natural honey (recommended only if you have a sweet tooth)

9)Cinnamon powder

10)Chia seeds

11)Thulasi (Holy basil) 

12)Spinach (Sometimes I skip spinach. Adds it depending upon my mood)

Now blend all the ingredients in a mixer blender for 2-3mins. You can always alter the amount of each ingredient to meet your daily macros.

Thats it. Enjoy your healthy mass gainer.

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Short cut to get 6 packs ABS

Busted !!!

If you came here looking for a shortcut for getting 6 packs shredded ABS, I will have to break the bad news to you. There is no shortcut ! Except  Photoshop ;) .

Ok. Let's talk serious stuff. By this time you would have accepted the fact that without well-defined abs your physique is incomplete. So I am here to help you take your physique to the next level with the following simple yet effective steps.

I assume that you have a below 15% body fat and you have a decent training history. 

SECRET 1: You should have an ABS day in your working plan.

 Many of my friends have leg day,chest day, arms day...but very few have an abs day. They say "I do my crunches at the end of my workout". Now guys THAT'S NOT ENOUGH. You should have a dedicated abs day. Period.

SECRET 2: Train your abs on empty stomach.

This is something that I felt worked out for me quite well. I was really able to squeeze my abs much better than when my tummy was with food. I prefer to train early in the morning. And I do drink a whey protein shake 30 minutes before of my abs training with minimum amount of water.

SECRET 3: Squeeze and full contraction for every damn repetition.

 
I am a strong believer of squeeze and contraction for all my training and not just for abs training alone. Obviously you won't be able to do high repetitions with this technique. But who wants to know how many reps you are doing. We are not here to do marathon training but to build some blocky ABS.


SECRET 4: Train your ABS.

My abs training won't cross a maximum of 30 minutes even in a busy gym. Trust me the very next day I always got the pleasure of sore abs. Train your abs with equal amount of intensity as you train your favorite body parts.

If you find the above "secrets" does make sense to you...you are welcome to try my "secret" ABS ROUTINE....

• Machine Crunches : 

For each rep at the bottom squeeze your abs with the weight. Hold it for 2 seconds. Repeat it 20 more times. You do have to arch your spine a little.  But remember not to use too much weight or arch your spine too much. It could hurt your lower back. 

•  Seated Twist :

Twist is very important for the development of your mid section. This exercise is to target your obliques. It helps to develop those feathers and helps to reduce those love handles too. This exercise is a great move to increase the blood flow in your mid section. To do the exercise, keep a light barbell at the back of your neck. Keep your back and head straight. Now twist as far as possible. 

• Leg Raise : 

Keep a slight bend in the knee throughout your movement. Do this exercise slowly keeping tension in your core throughout the motion. At the top position (90 degrees) hold and squeeze for 2 seconds. If you can't reach the recommended reps, reduce the weight. If done properly it helps to pop out your lower abs. ;)

• Plank :

When I did plank for the first time my whole body was shivering.This exercise is to strengthen your core. One of the most important exercises but sadly neglected by many. Keep your abs as tight as you can. Take small breaths. Now if you can hold the plank for more than 60 seconds, add some resistance by keeping weight plates on your back (Don't keep it on your lower back, it can hurt you).

Do the above exercises 4 times each with a rest period of 30 seconds after completing each set. You can repeat this every 3rd to 4th day of your training.

Cobra stretching

Once you complete 4 rounds of the above moves you can do cobra stretching. Its helps to relax your lower back along with that you will get a nice stretch for your abdominal muscles.

 Remember this routine is not to crunch away your poor eating habits. But this will definitely build your abdominal muscle and also makes sure that your inner core muscles are strong. Once you shed fat, this routine will help you to pop up those sexy blocks in your mid section. All the best. Happy 6-packs to you guys !  

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