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February 23rd, 2010   
  Serious About Muscle Newsletter    WBB on Facebook    Follow on Twitter    WBB Forums

In this issue:

  • Latest Exclusive Articles
  • 3 "Holy Crap I'm Late" Breakfast Recipes by Riley Bestwick
  • 3 Tips for Bulking On a Budget by Riley Bestwick
  • Forum Discussions - Who's Talking About What?
  Latest Exclusive Articles  

Is there a limit to how much protein the body can use in a single meal?

There are many controversial subjects in the world of bodybuilding, but probably none that give a more varied range of answers than the good old max protein limit.

We needed someone smart that could get stuck into the science, apply a good dose of logic and answer this question in laymanís terms once and for all..

And who better than Mr Alan Aragon....

Read the full article here

Author: Alan Aragon

Lower Body Warm-Up - 10 Minutes to Better Performance!

In Part 2 of his warm-up series, Nick Tumminello shows you exactly what you need to do to better prepare for your lower body workout days.

These Lower Body Warm-up techniques are guaranteed to maximize strength, improve motor unit (muscle) recruitment, and help prevent injury.

This warm-up takes no more than ten minutes. If you are serious about improving your performance and breaking new PRís, you'll do well to listen to Nick Tumminello as he gives a lower body warm-up 101.

Read the full article here

Author: Nick Tumminello

  Mini Article 1  

3 "Holy Crap I'm Late" Breakfast Recipes

by Riley Bestwick

Who's got time for breakfast? (Well, maybe if you didn't stay up late watching Casino Royale, sleep in, and check your email first thing in the morning, you'd have time.)

Sure, there are times where your bed resembles a cocoon you couldn't possibly leave and the snooze alarm on your clock has been punched so many times it looks like Mike Tyson (sans face tattoo). On those days, the perfect breakfast only takes a few minutes and requires only a blender and a few choice ingredients.

The Popeye

  • 1 cup frozen raspberries
  • 1 cup spinach
  • 1 cup low-fat plain yogurt
  • Ĺ cup low-fat milk
  • ľ cup cashews
  • 2 scoops strawberry Nitrean protein

Combine all ingredients into a blender and blend on high till smooth and creamy.

Green Tea Smoothie

  • 1 tsp matcha green tea
  • ľ cup hot water
  • Ĺ banana
  • Ĺ cup coconut milk
  • Ĺ cup low-fat cottage cheese
  • Ĺ cup low-fat plain yogurt
  • 1 scoop Vanilla Nitrean Protein
  • 1 tsp vanilla extract
  • 2 cups of ice

Add matcha to 2 tbsp of hot water. Mix with a fork until matcha is completely dissolved. Add remaining hot water stirring constantly. Combine all ingredients and blend on high until smooth and creamy.

Chocolate Peanut Butter Jolt

  • 1 cup water
  • 1 scoop chocolate Nitrean Protein
  • 1 cup cottage cheese
  • 1 tbsp natural peanut butter
  • 1 tbsp cocoa powder
  • 1 tbsp instant coffee
  • 1 cup ice

Add everything together and blend on high till smooth and creamy.

If you have any questions on this article, feel free to post them on the forums here: 3 "Holy Crap I'm Late" Breakfast Recipes discussion thread

  Mini Article 2  

3 Tips for Bulking On a Budget

by Riley Bestwick

Skinny guys rejoice!

We've all been at the stage where eating to gain muscle seems like a full-time job, and no matter how much you like turkey sandwiches, the thought of eating two in a row makes you want to run to your nearest bathroom with your hand over your mouth.

Besides, who has the money to eat 4,000 high-quality calories per day?

It's time to close your wallet and open your mind. Here are three strategies for bulking on a budget, no fork or knife needed.

1. Ever hear of the "rock" analogy? You know, the one where the professor has a jar and he puts the big rocks in first, followed by the pebbles, and then the sand? By adding each component to the jar in this order, he was able to fill the jar completely. If he had poured the sand in first, he'd have no room for the big rocks.

Well, try looking at your body in the same way. After you eat a big meal, your body still has room for some extra muscle-building protein.

Try mixing one scoop of Nitrean protein in water and slamming it right after every meal. Do it three times per day and you've instantly added an extra 300 calories and 60 grams of protein.

2. Most guys donít get nearly enough high-quality fat in their diet. One fantastic source is extra virgin olive oil. But screw the idea of the pouring it over a salad. Just take a spoonful two times per day! That's an extra 250 calories and 28 grams of joint-lubricating, healthy fat. Try doing it after your meal and protein shake for a triple-whammy.

3. Peanut butter sandwiches are crap food for kids, right? Well, not if you make them with good ingredients! Every night before you go to bed, grab two slices of whole-wheat bread, and spread some natural peanut butter and sugar-free jelly on them. Wash it down with a glass of 2-percent organic milk and you've got an extra 500 calories of protein, carbs, and fats.


Peanut butter sandwiches - A tasty extra 500 calories of protein, carbs, and fats

Sure, getting big takes time, but isn't it nice to know you can speed things up without cooking a full meal?

If you have any questions on this article, feel free to post them on the forums here: 3 Tips for Bulking On a Budget discussion thread

  Mini Article 3  

Forum Discussions - Who's Talking About What?

Progress Pics, Who Takes Them?

Travis asks how many of the Wannabebig members actually take regular progress pics? And for those who do not, how do you keep track of your progress?

See how everyone tracks their progress here - Progress Pics, Who Takes Them?

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Low Volume Training? ie Quickly Diminishing Returns for Multiple Sets?

d'Anconia has always felt that there must be diminishing returns to scale for multiple sets when working out. It certainly seems illogical that doing 10 sets would net you gains 10x better than one set.

See what our members feel about this subject here - Low Volume Training? ie Quickly Diminishing Returns for Multiple Sets?

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Maintenance Calories... what are yours?

JSully asked a simple question.. What are everone's maintenance calories?

Check out the answers here - Maintenance Calories... what are yours?

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Poll: Do you favor 'The New' WBB?

What do you think of the new WBB layout? It's now been a week since we upgraded and redesigned the forums, have your say!

You can vote here - Poll: Do you favor 'The New' WBB?

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