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How To Bulk Up Without Getting Fat – The Essentials





            It's winter, which means bulk-up time! This article will give you some advice on how to do it properly this year, getting the muscle mass up without turning into a walking bucket of grease. Read on to find out how to bulk up without getting fat.

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First Things First: Some Fat Isn't Avoidable

           Guys, bulking up targets muscle gain, but gaining some fat is inevitable. Why? Because that is how nature works, when you are up to your caloric intake, your body's ancient mechanism starts deciding what to do with it. Yes, you will train hard, and most of that new weight will be muscle (and water), but some will end up stored as fat.

Cutting Stack >> HERE.

        The same goes for cutting—you can't just choose to burn fat; you will also lose some muscle mass. There's a catch, however—steroids. If you are juiced up, you will only get the good part of both bulking/cutting, but even then, it is possible to get fat or burn muscle if you are not doing it right.

          So what's the point of this article? The point is not to get fat. There is a big difference between getting some fat and turning it into a mush that almost looks like he never trained before. It makes a big difference for someone who wants to know how to bulk up.

Must Read: Bulking Up? Why Do you Need a Trainer at the Beginning?

          This article will go through some tips to help you manage your nutrition, leading to a "clean" bulk (we will get to that later too). It is not only necessary because it is healthier. As we know you only worry about gains. It is crucial as it will make the cutting process much easier because that is where things fail—you bulk up too much and just become fat. That is what we want to avoid. Let's go!

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Tip #1: Give It Enough Time

            Making a bulking plan is the same as making any other plan in your life. If you can't become fluent in a foreign language in two months, it is impossible to gain 20 pounds and then shred them down in two months.

              If you are natural, your best approach is to use the whole winter to bulk up and the entire spring to cut and get lean for the beach season. Of course, this is irrelevant if you are not getting ready for the summer; the time needed is the point. That will give you enough time to do things properly, minimizing fat gained. Your goal is to gain 0.5/1 lbs per week, not more! So, if you are bulking for two months, that will be 4-8 lbs of total body weight. Remember that this is fat, muscle, water, and everything else that follows.

          If you are short on time, clean bulk is your only option, as you don't want to risk staying fat; therefore, if you don't have time to go through an actual bulk followed with a cut, increase your protein intake and closely monitor your physique and waist circumference.

Tip #2: Up Your Protein

           It should be clear that if you are looking to bulk (gain weight), you will need to enter a caloric surplus, which means you will need to consume more than you spend. Without this, adding muscle mass fast won't happen unless you are a beginner. But, if you want to do bulk the right way, your primary focus should be to increase your protein intake. Proteins are the central building block of muscle, and since your goal is to increase muscle mass by taking more calories, proteins are your ally.

             So, include a protein-rich meal in your diet. It can be eating a big can of tuna, chicken breast, and a salad for dinner or drinking a protein shake in the morning and before workouts. You can also start eating more dairy products, such as cottage cheese and Greek yogurt. And, of course, eggs are your friend and an inexpensive protein source. If you are a beginner and underweight, this alone will help you gain muscle, especially if you haven't supplemented with protein.

Related Article:: Best Nutrition Plan during Cutting and Bulking Steroid Cycle

Tip #2: Watch The Junk

          While beginners can benefit only by adding a protein-rich meal daily, more advanced lifters and bigger guys will need a more radical approach.

           Eating more fatty foods is the easiest way to increase your caloric intake. Fats have nine calories in a single gram, while proteins and carbs have four calories, making them much more "efficient." So yes, adding more fatty foods to your diet will result faster if you look at the calculation. Just be careful not to overdo it as it can make you fat quickly. Not only will you increase your total caloric intake, but by adding only fat to your diet, you will reduce your relative protein intake, which isn't great.

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            As for the carbs, you need those too, as they fuel your hard workouts (we will get to that later). But, opt for high-quality carbs, such as brown rice, sweet potatoes, and green veggies. You can also eat fruit. Try up your carbs before your workouts to maximize your effort, but reduce the intake after training, especially if you do it in the evening.

             When reading this, you must think that junk food is an ideal bulking partner: it contains many calories, mostly from fat and carbs. However, not only is it unhealthy, but the combination of these high fats and high carb, ultra-processed foods will make you gain weight too rapidly, most stored as fat. Therefore, try to minimize the amount of food you eat, as you will have difficulty shedding that fat down.

Tip #3: Train Hard!

            If you are upping your calories, more energy will be available to you, which means you must train harder. That can mean many things: upping the intensity, frequency, or volume, and in some cases, even a mix. The important thing is: that you are eating more, which means you need to do more.

            There is a wrong kind of "more," which only focuses on strength. While yes, you will get stronger as your weight increases, as you'll have more leverage, that is not the goal here. The goal is to gain muscle mass, so avoid training in the lower rep ranges. Keep your sets in the "bodybuilding zone," which is 8-12 reps for most movements. But, as we said before, up the intensity too, by adding more weight to the bar and getting (close) to failure.

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            Also, the focus of the majority of your workouts should be on compound movements. You have more energy, so there is no reason why you shouldn't go hard on those significant lifts. Lowering the rep range to go extra heavy would be best, but don't go below five. And make sure you follow up the compounds with some isolations, as they are less taxing on the body.

Tip #4: Prioritize Recovery

           While it is true that your recovery will be much better when you are in a caloric surplus, as there is enough in the bloodstream to mend those muscles, you should still make sure you are getting adequate rest. That's because you will train harder, increasing your primarily catabolic stress hormones.

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            So, prioritize rest. Make sure you sleep at least 7-8 hours per night. But, also make sure you are not overtraining. Train hard, but have a reasonable plan, and leave at least one, ideally two days off every week. And plan reduction weeks, where you will let your body recover and catch up. You can do these once every four weeks or eight weeks, depending on your exercise intensity and the length of your bulking cycle.

Tip #5: Track Progress

          This one is essential, as it separates you from getting obese. It would help if you tracked your progress regularly to have the right picture of it and adjust accordingly. First, take a picture of your physique before starting, and continue taking pictures monthly. Make sure you take side pictures as well, which will get you a better view of the size of your gut.

          Also, once per week, on an empty stomach, measure your weight and weight circumference in the morning. The goal is to weigh more without getting fatter, and your waist will be a good indicator of this. But, it would help if you also took measurements of your other body parts, such as quads, chest, biceps, and back. That will tell you if your muscles are growing and will serve as a tremendous motivator to continue doing things the right way. However, this is a slow process; once per month is more than enough.

Tip #6: Don't Forget Cardio

          While this sounds counterintuitive, as Cardio is a tool used for cutting, doing Cardio will also help your clean bulk efforts. Cardio is essential for health, and avoiding it will hinder your longevity. So, 2x per week, on those days you are not going heavy, do a 30-minute cardio session. It can include rowing, swimming, jogging, or riding a (stationary) bike. Make sure you opt for low-intensity rather than HIIT, as you will already go heavy on your weights workouts.

Must Read:: Best Cardio And Weight Exercises To Lose Weight

         Cardio will also help your recovery, as it will get the blood flowing through those damaged muscles, helping them heal.

Tip #7: Consider supplements

            As we noted, this article is primarily for natural lifters. If you are on steroids, you will probably be able to bulk even if you are not that careful. But, natural lifters will have to do things the hard way and get fewer results.

             Therefore, supplementing is critical. First, if you are not using it, creatine alone will make you bulk up very fast. It will tie water to your muscles, increasing your weight and size. Also, it will give you more energy, allowing you to lift harder, resulting in more muscle gains in the long run.


            We mentioned protein before, and supplementing with quality when protein powder is always a good option during your bulking phase. If you don't tolerate it or are a vegan, opt for something plant-based, such as brown rice or pea protein. As for the other supplements, you can try weight gainers if you struggle to eat regularly. Or, you can use caffeine-based pre-workouts to give you a boost, which will allow you to train harder.

            But remember that supplements are the only ones that should improve your nutrition, not replace it. In other words, focus on natural foods.


           That was our take on bulking. Following our tips will likely gain quality weight in your bulking phase, drastically minimizing the need to cut down before summer. Doing things slowly while tracking your progress, training hard, and focusing on quality foods is always the best approach that will lead to long-term results. Remember, if you only aim for the summer season, you will need to start again once you get back from the holidays. It is much better to embrace a fitness lifestyle and stay fantastic all year round.

Stay strong!



OSGear Product Reviews





OSGear steroids are a new performance-enhancing supplement gaining popularity in the fitness and bodybuilding community.

Overall 108 99.44 1 96.11 540/3212
Quality  108 99.17
Delivery  108 96.76
Service  108 98.89
Pricing  108 97.96

OSGear is one of the most popular steroid dealers in the US, Europe, and the world. The company has made itself a name by selling genuine steroids with benefits to bodybuilders. They are designed to help athletes and bodybuilders reach their goals faster and easier.

How Effective is Their Product

OSGear has accumulated many positive reviews of its products. According to most users, these steroids have been proven to increase muscle mass, strength, and endurance while reducing recovery time. They can also help improve overall health by increasing metabolism and reducing fatigue. With OSGear steroids, athletes can get the most out of their workouts without worrying about the dangerous side effects of other types of steroids.

RELATED ARTICLE: The Ultimate Guide to Safe Steroid Injection

Bonnie Stoute, the founder of OSGear, says: "I wanted to create a product that would not only have the benefits of performance-enhancing supplements but also be safe and natural." OSGear steroids are made from all-natural ingredients and don't contain any warnings or cautions on the label.

Are These Steroids Safe?

The simple answer is yes. The steroids are free from dangerous fillers or chemicals. There are no serious complaints from users that these steroids can cause severe side effects after use. However, like every other drug, steroids come with side effects ranging from mild to severe, depending on how your body reacts to them. You only need to watch the dosage and frequency of intake to mitigate these side effects.

Who Can Use OSGear Steroids?

You can use the product if it is not banned in your sport. OSGear steroids help athletes reach their goals by increasing muscle strength and endurance while reducing recovery time.  Otherwise, athletes of all levels use them to achieve their full potential, whether muscle-building or performance enhancement.

Pricing and Dosage

 It is crucial to understand the rates of OSGear steroids to make an informed decision when purchasing them. They come in different dosages that can be customized to your needs and come in easy-to-swallow pills that are easy to take. What are the different steroid rates? It all depends on the particular steroid you are looking for and its function. For instance, Ultima-Mass/Stack 500 Mix costs as high as $104, while a slow-acting steroid like Tamox 20 costs $25.

If you are working on bulking up or gaining mass and muscle, you should purchase slow-release testosterone (SRT) depending on how long you wait before taking a dose. A fast-release testosterone (FST) will provide the same results with less waiting time between doses. SRT costs more than FST but does have some advantages, such as being more cost-effective for short periods of use and reducing side effects.

Is It Safe to Buy At OSGear?

Buying OSGear steroids online can be a daunting task for many. It is essential to take the necessary precautions when looking for trustworthy and reliable sources of these drugs. With the correct information, making an informed decision and buying OSGear steroids safely online is possible.

First, OSGear is an official pharmacy, not a grey market source; that means it is a licensed site. Most importantly, they have specific licensing agreements and safety protocols that other sources may not follow. Once you place an order, you will receive your product within a week. Finally, the packaging is quite discrete for all steroid products.


It is important to note that this pharmacy sells its steroids at a competitive price compared to gray markets because they are high quality. That is not to mention the excellent customer service offered by their staff on a 24/7 basis. Finally, there is zero risk of acquiring counterfeit with this supplier as their products are safe and use known ingredients.

READ MORE: Supplemental Breast Milk for Bodybuilders: The Secret Behind It

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Dwarf Bodybuilders Giving Pros A Run for Their Money





Indeed, no human is limited, and people have gone to great lengths to prove it in every sector. Bodybuilding as a sport is considered reserved for a few people whose bodies are naturally big and strong. But this is not always the case; many people without this natural trait have become enviable bodybuilders. This article will look at dwarf bodybuilders killing it at the gym and giving pros a run for their money.

Anton Kraft

First on our list is this pound-for-pound bodybuilder who boasts of being the only bodybuilder to lift four times his weight. That technically makes him the most muscular man in the world. The 4'4' dwarf hails from Florida and is dating China Bell, a 6'3' model, their physical difference notwithstanding.

Kraft has lifted as many as 36 tons to claim the title of the most muscular man in the world. You might know about Anton Kraft that he s very picky about the kind of women he dates. He has stated that he only dates women at least one foot taller than him. Dwarf bodybuilders are the next big thing in the fitness sector, and Anton is undoubtedly one of the pioneers worth watching out for.

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Pratik Mohite

Prank Mohite, an Indian bodybuilder, holds the record of the shortest competitive bodybuilder in the world. The bodybuilder in his late 20s has won several awards at the district, state, country, and international levels. Mohite is only 4'3' in height and holds the Guinness World Record as the shortest competitive bodybuilder. His young age suggests that he has much more to achieve if he keeps the same momentum.
Unlike many dwarfs, Pratik was born with incredibly short limbs compared to his other body parts. However, this did not blur his vision of becoming one of the most successful bodybuilders in history. However, watching his brother work out motivated him to build his strength as a teenager. He overcame a lot of diss and ridicule from friends and village mates, but that did not stop him from working out to become one of the best in the Indian sub-continent and the world.

Lee Liston

Another incredibly ripped bodybuilder, Lee Liston, gives bodybuilders of tall and average height and dwarf bodybuilders a run for their money. He was also a victim of trolls, but that did not stop him from beating otherwise 'normal' bodybuilders to have enviable muscles. A resident o Utah, Lee did not start working out late and now does six weekly exercises. His love for building muscle is the primary motivation for his gym addiction.

Lee's workout strategies revolve around remaining lean while building muscle. This is something most bodybuilders are struggling with. He has to work harder than everyone else because he also suffers from achondroplasia, a type of dwarfism that affects bones. His short stature means he has to move weights a shorter distance, unlike other bodybuilders.

Tom Agnew

If you were to meet Tom Agnew today, you would be surprised by how ripped and toned the bodybuilder is. He recently stole the show in Auckland, where he made many people with average height question their fitness.
Tom has cited dieting as the most challenging part of bodybuilding. However, he has made great strides in balancing his diet and only taking what their body needs.

The New Zealander is a regular face in local, regional, and international competitions and has won several awards. However, his humility is what many people admire most about the gym rat. Notably, Tom respects everyone in his cycles, thus further endearing him to many gym lovers.

Jeremy Smith

Jeremy's love for bodybuilding started when he was still in high school. He has not looked back since and continues to be a force to reckon with regarding weightlifting. At only 4'5', Jeremy weighs 132 pounds and can lift more weights in proportion to his weight than most bodybuilders. For instance, he can pass nearly 350 pounds, not to mention about 750 squats.

RELATED ARTICLE:: 9 Bodybuilders Whose Bodies Turned Against Them After Using Steroids

Sometimes his weights have to be modified to accommodate his size, but that doesn't change the fact that he does more consequences than most pros. This adjustment has been the source of trolling, but he doesn't give them much thought, instead choosing to concentrate on his workouts. His Instagram has more than 70k subscribers, and he often posts motivational and training videos to encourage and entertain his audience. Follow him today and learn what makes him good at what he does.

Jason Owen

Jason Owen is a British bodybuilder with considerable experience in weightlifting. He has had many successes in the field despite his dwarfism. At 4'5', Jason is one of the few dwarf bodybuilders who can lift more than twice their weight. His weightlifting prow has earned him the nickname 'Mini Arnie,' after the legendary actor and weightlifter Arnold Schwarzenneger.
Despite his tight work schedule in Essex and Surrey bars, he still squeezes in two hours daily to work out. He also participates in local and international bodybuilding competitions, where he has won several awards.

Allison Warren

Our list of dwarf bodybuilders could not be complete without a woman giving her counterparts a run for their money. Allison Warrel is a female bodybuilder with several weightlifting titles to her name. Her passion for bodybuilding started when she was still a teenager and with little experience in the fitness corridors. At 3'11 and about 40 pounds overweight, Allison works hard to shed the extra weight and maintain her petite nature.
The 35-year-old California resident is also an actress who wants to keep fit as much as possible. Since she decided to hit the gym, her weight has reduced considerably, and she now feels like she owns her body.


Bodybuilding is a sport and an avenue for keeping fit and living a healthy lifestyle. Importantly, anyone can be a successful bodybuilder despite their shortcomings. All it takes to get there is a strong belief in their abilities and working towards achieving their objective. Don't forget to visit our website for motivational articles on bodybuilding and fitness.

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Supplemental Breast Milk for Bodybuilders: The Secret Behind It





Many bodybuilders are increasingly getting obsessed with drinking breast milk. Yes, you read that right. What's the first thing that comes to mind when you notice a grown man or woman taking breast milk meant for babies? Well, however, yuckish that mind sound, bodybuilders who have discovered its secret don't care about naysayers. Supplemental breast milk comes with many fitness benefits only bodybuilders can explain.

But why human milk? Scientists and fitness experts have been scratching their heads to try and answer this. And although there isn't sufficient data to support breast milk's effectiveness in enhancing muscle growth, users have some positive results. In this article, we will try to find out the possible reasons bodybuilders have resorted to taking breast milk as a supplement.

What Science Says

It is important to note that breast milk is the most complex, nutrient-rich food for babies for all mammals. Babies derive many benefits from breast milk, including immune-boosting sugars and development nutrients. No wonder every bodybuilder wants a piece of this magical natural product to have the edge over their opponent. Breast milk has no side effects, unlike other synthetic products bodybuilders use as supplements.

Related Article:: Horse Chestnut and Other Supplements to Get Rid of Water Retention

The formula has been known to promote development in bodybuilders, just like it does babies. Bodybuilders will go to any length to build muscle and strength. There is a notion that bodybuilders are selective about the kinds of foods they take, and it is for the right reasons. It is not every meal you take that helps you to achieve your fitness goals. Importantly, bodybuilders must watch out for their diet lest they consume something that reaches the opposite of what they want as far as fitness is concerned.

Benefits of Supplemental Breast Milk to A Bodybuilder

There is a significant amount of protein in breast milk. It is one of the best sources of protein for athletes and bodybuilders. Bodybuilders take breast milk because it increases muscle growth, helps with recovery, and contains a lot of protein. Breast milk comprises between 50 and 60 percent water, 25 to 35 percent carbohydrates, and 10 to 15 percent protein.

It also contains fat, which is mainly in the form of triglycerides (which are a type of fat). It has plenty of vitamins and minerals that are important for bodybuilders. Breast milk also has immune-boosting properties that help fight bacteria and pathogens in the human body. While it is not as easy as a shake, breast milk can be stored in an airtight container in the refrigerator for up to 72 hours.

It is a good idea to store it if you are on vacation and need to keep fit. The B vitamin, niacin, is also in breast milk. It helps absorb other B vitamins in the body, and it helps fight off infections. The amount of protein in this milk is a significant part of what makes it a valuable source for bodybuilders. The amount of protein in breast milk is also essential to bodybuilders because they need a lot of protein in their diets.

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Preparing Supplemental Breast Milk At Home

If you're going to prepare breast milk at home, then it is much easier than buying it from the store. To make a protein shake, mix 10-12 ounces (3/4 to 1 cup) of breast milk in one blender container with 15-20 ice cubes. Add 1/2 teaspoon of vanilla extract and 6-8 ounces of your favorite fruit juice (fruit or vegetable). Blend until smooth. You can also replace the fruit juice with water or soy milk, but you lose the nutritional benefits that come with breast milk.

Oprah Winfrey's Take on Supplemental breast milk

Oprah Winfrey famously drinks a cup of breast milk daily, claiming it helps her sleep better and improves her skin. Some say that eating foods from animal sources such as meat, dairy, and eggs is bad for you because they contain cholesterol, saturated fats, and high omega-6 fatty acids. However, it is no secret that these products are, in fact, quite nutritious and healthy for the bodybuilder. When switching to a vegan diet to lose fat or enhance physical performance, athletes must carefully consider their intake of vitamins A, D, B12, and C.

Breast Milk Vs. Regular Supplements

Regular supplements are often extracted, purified, and concentrated on offering a high dosage of their key ingredient. The downside of this is that they don't always provide the benefits associated with the original food. As an example, red wine contains antioxidants known to promote heart health. However, most red wine supplements are synthetic and have such a low concentration of these antioxidants that you need to drink about ten bottles for the same effect as one bottle of regular red wine.

When combining multiple supplements, it's essential to consider that many of these substances have different effects (see the "When You Shouldn't Take It" section below). Certain supplements may also interfere with each other. For example, some people find that they can exercise better when taking creatine along with the amino acid L-arginine. However, others find that this combination causes a headache. In general, it would be best not to accept these two supplements.

The Downside of Regular Supplements

Supplements are a great way to help bodybuilders reach their goals. However, there are some disadvantages to some supplements for bodybuilders. For example, there could be side effects from using these supplements. It is essential to research what the side effects might be before starting a supplement. It is not always necessary to use supplements to get the nutrients you need in your diet. Eating at least five servings of fruits and vegetables daily will get all the vitamins and minerals your body needs.

Some supplements may be necessary for bodybuilders, others could improve their performance, and others are just for fun. Some joint supplements for bodybuilders include creatine, protein powders and bars, glutamine, BCAA's or leucine-enrichened proteins/whey products, multivitamins, and supplements for testosterone.

The main disadvantage of supplements is that they may contain harmful ingredients or too much of a particular nutrient. For example, creatine has been shown to cause liver damage in doses higher than the recommended daily allowance, so it is best to use it only when necessary. Other side effects could be allergic reactions or infections from bacteria found in supplements. Researching the potential side effects before taking any supplement is a good idea if you are going to use the supplement.

Breast Milk in The Black Market

Supplemental breast milk is sold for $1.50 per ounce, a popular item on the black market. Breast milk in the black market is a relatively new phenomenon. It started with the rise of the internet and social media, which made it easier for mothers to connect.

It's a booming business that has been fueled by increasing demand from parents who are unable to breastfeed their children or by those who want to try out breastfeeding before they commit to it ." Due to the high demand, breast milk is now being sold in online marketplaces and real-life stores," says Caroline Dyas, Senior Lecturer of Sociology at Goldsmiths College. "From a sociological perspective, there are many reasons why people buy or sell breast milk.
"Breastfeeding rates worldwide have been steadily increasing as more mothers choose not to use formula because they believe it has adverse health effects.

Formula companies have responded by creating products that mimic the effects of breast milk, and as a result, demand for human milk has increased. The trade-in breast milk is also driven by the rise of "natural parenting" – a movement emphasizing breastfeeding over formula feeding. These mothers believe professional support and resources are insufficient to enable parents to breastfeed their children exclusively. "Women who want to get into the business often have difficulty finding lactating donors," explains Dyas. "As a result, it's straightforward for these.

Is Breast Milk Legal?

In the United States, buying or selling human breast milk is illegal, but providing breast milk for free is not unlawful. Women can be paid by companies that make formulas and baby food in exchange for their donated breast milk. Organizations like the Human Milk Banking Association of North America and Mothers' Milk Bank of North Dakota have helped establish banks around the US where women can donate their excess breast milk without penalty.
Breast milk is often donated for research in Japan because it is considered a superfood. To prevent breast milk from being in short supply, many women are attempting to donate their milk. This has created a market for human milk and its derivatives, such as infant formula, developed or improved over time by companies such as Nestle and Mead Johnson.


Breast milk is an excellent source of nutrients and is much better for bodybuilders than cow's milk. The advantages of breast milk to bodybuilders are many. Breast milk contains the perfect balance of protein, fat, and carbohydrates, making it an excellent post-workout drink. It also has all the essential vitamins and minerals that your body needs to recover from a strenuous workout.

Supplemental breast milk is not just for kids. The protein in breast milk can help build muscles in adults too. Although there are other ways to get protein, it's still a good option for lactose-intolerant bodybuilders or those who don't like meat products. It is not uncommon for people to have intestinal issues when they eat meat. They may also think it's easier to avoid meat altogether and give their bodies a break from saturated fat. With this in mind, breast milk has a much lower impact on the body and often includes less saturated fat than meats.

A theory exists that consuming these foods may allow the body to produce more human growth hormone (HGH), thereby increasing muscle and lean body mass in the short term. There is no scientific evidence to support this claim, however.

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