Losing muscle while being on a calorie-deficit diet is the biggest concern for fitness freaks. And to some extent, it’s actually a genuine concern. Usually to shred off the fat accumulation or reveal those sculpted abs, bodybuilders and fitness fanatics practice a specific diet plan.

Being on a calorie-deficit diet, an individual should watch out for their caloric intake and ensure it’s less than their BMR. While practicing this diet form, one needs to consume fewer calories than their body needs to maintain its current weight.

Typically, a safe and sustainable calorie deficit is around 500 to 1000 calories per day, leading to a fat loss of about 1 to 2 pounds per week. However, it’s essential to maintain a balanced diet, ensuring you still get enough nutrients while reducing overall calorie intake.

Due to lower caloric intake, some individuals may face muscle loss as well. This is why they might often wonder how to be in a calorie deficit without losing muscle. Continue reading →

Muscle soreness is common whether you are building muscle, doing simple workouts, or even playing sports. While it’s a clear sign of muscle tear and growth, sometimes the pain gets unbearable.

At this point, massaging does come into the mind. After all, massages are usually associated with feel-good feelings and the release of stiffness and pain. But did you ever feel like massaging the sore spot made the pain worse? What’s up with that! Can massaging sore muscles make it worse?

Some people have experienced new injuries and aggravation in the existing pain after taking massages. So, should you go for massages and can massage make inflammation worse or improve it? Here’s all about whether massaging a sore muscle is a good idea or a complete no-go. Continue reading →

“If you are willing to take up a muscle-building regime, chances are you will be feeling more confident, strong, and hungry.”

This is what Jerry’s gym bros told him after he shared about his change in fitness goals.

So, he asked me if he is supposed to feel hungrier after starting to build muscle or if it’s different for everyone.

While workout and appetite are connected, the increase and decrease in your hunger depends on a lot of factors.

This includes the type of exercise you’re doing, intensity, current diet, and physiology.

So, does building muscle make you hungrier?

If yes, then what can you do to tame it? Don’t worry, I got you covered. Continue reading →

Creatine nitrate vs monohydrate – Which one is the best supplement for bodybuilding?

Creatine nitrate and monohydrate have gained immense popularity in sports and fitness. Athletes tend to rely on these supplements to ensure performance boost and give the best shot every time.

While creatine monohydrate has been ruling the bodybuilding and fitness scene for ages, its new form is making its own place.

Creatine nitrate is, in fact, widely accepted by many fitness enthusiasts claiming that its effects can be better than monohydrate.

This inquisition of choosing the best made us compare these two for bodybuilding and muscle growth.

In this blog, I will compare creatine nitrate vs monohydrate on the basis of:

1. bioavailability,
2. formulation,
3. efficacy,
4. affordability,
5. safety,
6. dosage.

Continue reading →

Every muscle builder wants maximum gains that last, whether they’re a newbie or some professional returning to the gym after a hiatus. It’s natural to keep expecting progress.

Nonetheless, while newbie gains are said to be easier to develop and maintain, we have seen some seasoned athletes gain faster than those starting from scratch. Thanks to muscle memory!

Although there are a lot of factors that affect your results, when it comes to muscle memory vs newbie gains, one is superior to the other. Continue reading →

Exogenous injectables have been here for years. But even though they facilitate impeccable benefits, the side effects are non-negotiable.

Nevertheless, when we spoke to the professional, they assured us that the use of steroids for jacking up is kinda normal.

Youth and fitness freaks mostly add steroids like Trenbolone and others to emphasize their efforts.

Trenbolone is a synthetic steroid that belongs to the class of 19-nortestosterone (19-nor) compounds.

Trienolone; Trienbolone is the other name of the drug and is derived from nandrolone with significant anabolic and androgenic properties.

It’s a veterinary drug that improves muscle mass, feed efficiency, and mineral absorption in cattle.

With its efficacy of bulking up and having anabolic properties, bodybuilders also started ingesting Trenbolone.

An analysis also confirms that trenbolone is a versatile steroid and can be effective for all Bulking, Cutting, and Strength.

So, let’s jump into the facts related to the steroid to know how to cycle trenbolone and how advantageous it would be for bodybuilding. Continue reading →

Gone are the days when women were chasing a lean and skinny physique. Muscle Mommy is the new hype!

Easily digestible protein is the #1 muscle-building fuel a female needs to look toned, but how much protein should a woman eat to gain muscle often depends on multiple factors.

A woman’s age, weight, daily calorie intake, and even the level of physical activity she engages in affect the amount of protein her body requires.

The truth is—unlike fats and carbs, protein cannot be stored or reserved and does not cause unwanted fat storage in the body. So, when taken in the right amount, protein intake can show some real muscle growth for females.

So, what’s that sweet spot and how much protein a woman should eat to gain muscle? Continue reading →

Do bodybuilders eat vegetables?

This question has some solid foundation as many prominent bodybuilders tend to rely on protein-rich animal byproducts to fuel their muscles.

In fact, when we talk about a bodybuilder’s meal plan, what mostly comes to mind are eggs and chicken. So, where are the veggies and fruits, and why do bodybuilders don’t eat vegetables?

I bet you never thought about this!

Not most of us give a damn about including enough veggies when non-vegetarian sources are already assisting in achieving physique goals.

To be honest, vegetables are mostly underrated in the world of fitness and bodybuilding. However, contrary to most beliefs, there are vegetables for bodybuilding goals too. Continue reading →

In the quest for achieving peak physical performance and a sculpted physique, fitness freaks are now relying on natural supplementation. Recently, Nitric Oxide (NO) has emerged as a topic of considerable interest and debate within the fitness and bodybuilding communities.

Several fitness enthusiasts combine additives that accelerate the synthesis of Nitric Oxide in the body.

So, what do you think? Does nitric oxide build muscle?

Potentially, it’s a molecule that carries tons of health benefits and has been theorized to support bodybuilding. Being naturally produced in the endothelium in the lining of the blood vessel walls, it communicates with millions of body cells by transmitted signals.

Continue reading to find out how is nitric oxide good for building muscle or if it’s just another buzz for muscle freaks. Continue reading →

When it comes to an extreme muscle-building diet, people often zero in on a handful of food choices like chicken, nuts, and bananas.

However, there are more food options to add to a muscle-building diet for men and women.

In fact, most of the bodybuilders including the pros rely on some of the best superfoods for bodybuilding and muscle growth.

It has become a buzzword for those looking to improve the quality of their diet to boost muscle gain potential.

So what are superfoods for bodybuilding?

Superfoods are nutrient-dense foods with very low calories. These foods are loaded with vitamins, minerals, and antioxidants and thus promote muscle growth. Continue reading →