Tip of the day by Biglee - lifestyle

Tip of the day by Biglee - Portion control

Nabba Mr tamilnadu totally rigged (sep 9 2018)

Steelman 2017 musical posing round

Lets say that i was very happy with the package i carried to the stage. Decisions and placings are always subjective...After years of competing , i know that most of the judging is not done for the body but for the people the judges expect on stage.. So that being said and done, here is the package i brought on stage to open this years contest season.



The music i selected was not played to technical problem.. so the alternative the music man gave was an item number lol.... And the one minute posing round was cut short in 30 seconds for me lol...



i just hit a couple of shots in center and one to the audience on right and one to the left....





If you like my videos, please do subscribe to my channel, comment and if you have questions , please post them and i will try to give you the best possible solution from my practical learning.

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Biglee Squats 5 x 5

We planned on doing 5 x 5 on squats. Some days are good and some days are bad. After completing extensions i sensed discomfort on my surgically repaired knee. But we still decided to squat, but not max out. we squatted with 40kgs, 70kgs, 100kgs, 130kgs and finally 160 kgs. As the sets grew heavier, the knee started showing more discomfort. So i decided not to squat all the way down, but stop it at parallel. In spite of the discomfort, it was work perfectly accomplished. The quadriceps were perfectly stimulated.

This video has the last two sets of squat. And here is my high volume quadriceps workout for you information....

leg extensions - 5 x 10-20

squats - 5 x 5

leg press - 4 x 20 ( the leg press machine does not hold more than 8 plates per sidde)

hack squats - 4 x 12

machine squats - 3 x 15







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Rack pulls - 5 x 5 160kgs

Getting stronger by the day.. 160 kgs is no personal record. But after i tore my lat muscle, i thought that i may never deadlift again.. But here i am slowly progressing on the lifts and growing thicker by the day...

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Rack pulls 130 kg for 11 reps

It is a trend in the gyms to come up with lot of angles to hit each muscle by all the trainers.. But i see that many have forgotten the bread and butter of muscle building. I see newbies hardly doing the regular bench press,  squat, deadlifts, rack pulls, military press etc... they grow in love to the machines that makes their job easy and complain their genetics for the lack of thickness of muscle....

It was back training day with Harish Sakthivel and we decided to go high on reps and did 6 sets of rack pulls... We were doing all sets for 10 while increasing the weight on the bar... As usual my counting in this set was wrong and i ended up doing 11 ...



we were training in the slam gym set up in TNagar chennai...



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Hammer curls to failure

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Biglee hardcore delt workout-Push press

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Biglee - Road to recovery "Giant Sets For Giant Gains - Deltoids"

Giant sets were first introduced to me on Milos Sarcev's international board. I am a big fan of what it can do...

A giant set is a group of four or more exercises that target one part of the body, performed without rest between exercises. You complete all the exercises in the set and then take rest. The advantage here is you can choose different movements to the same muscle group and thoroughly exhaust each and every muscle fiber of the body part. The pump is insane and also you save a lot of time and the workout is intense as hell.

Here is what i did for my deltoids - Giant sets for giant gains

machine military press

cable cross over machine rear laterals

dumbbell lateral raises

clean and press

dumbbell prone bench rear laterals

ran moderate weights on all the exercises and pushed them to failure on each exercise.









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Biglee Answers: Nutrition supplement Q&A

Biglee: My current off season supplement stack - Multivitamin/mineral, BCAA & Whey protein.

Question by Vishvnath Dobhal:
Bhai...I need your help.
Could you please suggest me a Bulking Supplement schedule/Program?
I am talking about BCAA, multivitamin, Glutamine etc etc.
I am not able to conclude from the program’s available in the bodybuilding.com or in some other BB sites.
--------------------------
Aim – Mass gain
Level – Intermediate level ( Squat and DL – 2X Body weight , Bench press – 1.5XBW)
--------
So my questions are here…
1 - Other than Whey protein and Creatine what are the things I need to add in my nutrition.
2 – Do we really need BCAA, multivitamin, Glutamine etc. (Other than Whey protein and Creatine)
3 – If I am Tight in budget,,,,Then what are the minimum stuff we have to consider for a prolific bulking result.
4 - Ideally how long we need to keep the bulking period (Considering for an intermediate level of lifter)
5 - Any other point which you want to mention / suggest here.

Thanks Bhai


Biglee Answer:

First of all Thanks for trusting Team Biglee and writing to us brother.

Let me explain things so that you will understand this concept better and find answers to your questions.

In my opinion, multivitamins with a good array of B complex vitamins is the first and foremost supplement that everyone should opt for. Let me tell you why. Being iron addicts and fitness freaks, we tend to count our calories, protein, carbs and fats but miss out on vitamins. There is a good chance that we are deficient in vitamins and micro-nutrients inspite of a well planned diet. So if we consume a multivitamin/multimineral pill, it serves as an insurance to protect us from any deficiency , keeps us healthy and keeps our performance optimum.

The second most important part of supplementation would be a good whey protein supplement. If we look at scientific studies, human milk is more whey and less casein (the secret why children grow very fast when breast fed). But when we opt for cows milk, it has very less whey and more casein... That should answer the question  why people bloat up with milk. Whey has a good balance of amino acids that we require in readily useable form and is perfect for our digestive system. So whey can make a very good post workout supplement.

We all know that the branched chain amino acids are the most important part of our protein. One reason why whey makes your recovery faster is because it is very rich in BCAA.

Why BCAA? Leucine, isoleucine and valine make the BCAA. Leucine is considered as the protein switch that helps you synthesise protein and hence the most important amino acid when you are bulking to build muscle and while cutting to preserve all your muscles. Isoleucine and valine have a very big role in damage repair and hence forms the second and third most important amino acids in your protein. So if you supplement BCAA immediately upon rising from bed and during workouts, IT WORKS OPTIMAL.

Creatine and Glutamine: Glutamine is a conditionally essential amino acid. It helps in muscle recovery and prevention of cell damage and in general keeps your immune system healthy. When we consider creatine, its a salt that fills up fluid between cells helping them to absorb nutrients better. I suggest this only to people who are bulking in minimum quantity around the workout (5g a day) and no more as this causes unwanted water retention.

What about casein??? I dont recommend it because it is very expensive, overpriced in fact, not everyone can handle it well and we can get casein like effects by adding essential fats to our meal for sustained release of protein.

Supplements while on tight budget.
I would recommend multivitamin alone if you can manage with all solid meals (if you dont have very stressful and long hours at your workplace ). Adding a whey supplement can reduce the stress of carrying all solid meals.

How long should you bulk?
Ideally any program needs at least 2-3 months to show noticeable difference. And anything more than 6 months reduces the motivation towards the goal. So a bulking phase of 3-5 months would be ideal.

Thoughts:
Many kids in the gym and many coaches think that supplements can work wonders. They may if designed properly. We should first understand what a supplement is before using it. Supplements are the stuff we use in our nutrition plan to bridge the gaps in it and is not the main part of it. For example, whey protien enters and leaves your system in less than a couple of hours. If you consume only whey for your protein and space your meal every three hours...then about an hour from your meal, your blood
has abundant amino acid levels, but after two hours it is very low in amino acid levels. This means you are not keeping your body anabolic and you are being counterproductive in spite of eating a lot of protein.
So i recommend supplements to be used sensibly. Depend more on whole food sources like chicken, beef , fish, eggs and milk products for protein; brown rice, wheat, sweet potato, oats etc for carbs; nuts, fish oil,olive oil etc for fats; plenty of green vegetables for fiber. Once you incorporate all these in your diet, plan on adding your supplements based on your needs.

Biglee - Road to recovery " Back Assault"

Bodybuilding is about pushing yourself beyond the barrier of pain and failure. Drop set is one way of doing it. You reach a failure, drop the weight and then try to do the exercise with lesser weight .Compound sets are another method, in which two different exercises are chosen for the same muscle group but works on different parts of the same muscle . When one part is exhausted, we utilize the other part of the muscle.

What did we do in our workout?

We picked up machine rowing and d handle lat pull down as options for compounding the sets. We felt, that was not enough to exhaust the muscles enough so that they can grow...we crafted compounding drops... Do a set of row and then the pull down , then drop some weights and continue till we can do no more...

watch it to understand what we did..



And for all those neah sayers who thought that i would use the torn lat and chest as an excuse to stay away from hard training....... ONCE A BODYBUILDER, ALWAYS A BODYBUILDER.



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Biglee Answers - The biggest fitness industry myth

Biglees blogs - the ketogenic diet

Biglee's Q&A - creating the broad shoulder look

Steelman 2015 posing routine

Biglee's blog - Eat your food (PROTEIN)

PROTEIN COUNTER 
People are asking me all the time for the protein content of foods. Below you can find a list of some popular foods with their protein value.
Food Serving/ Grams of Protein
1 egg white of 1 egg 3.5
1 egg 1 large 6
scrambled egg whites 100g 9
lean ground beef, cooked 100g 25
chicken breast without skin 100g 30
broiled top round beef 100g 30
salmon 100g 27
cheddar cheese 100g 23
low-fat yogurt 1 cup 10
skim milk 1 cup 8
tuna 100g 29
baked beans 1 cup 14
lentils 1 cup 18
pasta 1 cup 5
bread 2 slices 6
tofu 1/2 cup 10
cottage cheese 1/2 cup 14
turkey breast 100g 23

Biglee posing in paypal gym Chennai...

Amature Mr TamilNadu 90kg - Murali Vijayakumar a.k.a Biglee

Mr Olynpia 2012 - complete results

IFBB Pro Bikini
1. Nathalia Melo
2. Nicole Nagrani
3. India Paulino
4. Dianna Dahlgren
5. Jaime Baird
6. Sonia Gonzales
7. Amanda Latona
8. Justine Munro
9. Yeshaira Robles
10. Jennifer Andrews
11. Marcela Tribin
12. Tiffany Marie Boydston
13. Pollianna Moss
14. Julianna Daniell
15. Tawna Eubanks
16. Narmin Assria
16. Brittany Tacy
16. Lacey Deluca
16. Jennifer Chapman
16. Dayna Maleton
16. Taylor Matheny
16. Stacy Alexander
16. Vanessa Campbell
16. Diana Graham
16. Christina Vargas
16. Skye Taylor
16. Nicole Coleman
16. Abbie Burrows
16. Natalie Pennington
16. Candyce Graham
16. Nicole Moneer
16. Tianna Ta
16. Ruth Harrison

IFBB Pro Figure
1. Erin Stern
2. Nicole Wilkins
3. Candice Keene
4. Heather Dees
5. Mallory Halderman
6. Teresa Anthony
Alea Suarez
Gal Ferreira-Yates
Francine Sablan
Allison Frahn
Alicia Harris
Larissa Reis
Natalie Waples
Andrea Cantone
Candice Lewis
Rosalind Vanterpool
Gennifer Strobo
Ann Titone
Jelena Abbou
Jami DeBernard
Chelsey Morgenstern
Candice John
Ava Cowan
Monica Specking
Aleisha Hart

FBB Pro Fitness
1. Adela Garcia
2. Oksana Grishina
3. Tina Durkin
4. Myriam Capes
5. Tanji Johnson
6. Bethany Wagner-Cisternino
7. Ryall Graber
8. Camala Rodriguez
9. Regiane Da Silva
10. Kizzy Vaines
11. Vanda Hadarean
12. Danielle Ruban
13. Jodi Boam
14. Fiona Harris
15. Nicole Duncan
16. Hollie Stewart

IFBB Pro Women
1. Iris Kyle
2. Debi Laszewski
3. Yaxeni Oriquen
4. Alina Popa
5. Brigita Brezovac
6. Sheila Bleck
7. Monique Jones
8. Anne Freitas
9. Michelle Cummings
10. Sarah Hayes
11. Kim Buck
12. Helle Nielsen
13. Lisa Giesbrecht

IFBB Pro 212
1. James Lewis
2. David Henry
3. Eduardo Correa
4. Jose Raymond
5. Al Auguste
6. Ricky "Tricky" Jackson
Guy Cisternino
Raul Carrasco
Curtis Bryant
Jamal Elmadawy
Lukas Osladil
Petr Vanis
Angel Rangel Vargas
Fernando Noronha Almeida
Lyndon Belgrave
Derik Farnsworth

IFBB Pro Men
1. Phil Heath
2. Kai Greene
3. Shawn Rhoden
4. Dexter Jackson
5. Branch Warren
6. Dennis Wolf
7. Toney Freeman
8. Evan Centopani
Roelly Winklaar
Ben Pakulski
Hidetada Yamagishi
Baitollah Abbaspour
Lionel Beyeke
Bill Wilmore
Ronny Rockel
Essa Obaid
Johnnie Jackson
Michael Kefalianos
Fred Smalls