#pmdrefitness

MOST RECENT

One of my favourite dishes to have at @swisschaletca Great combination of protein, carbs and fats! When you’re a hardgainer with a high metabolism, food is the fuel you need to accommodate the growth from your training! Chicken breast with rice, shrimp and a roll. Time to make them gains💪🏾🏋🏿‍♂️✊🏾

Seated Cable Row. One of my favourite compound cable exercises for the back by far. My back is one of my weaknesses and I’m trying to focus on putting some meat on! Additionally, the cable row (and other compound back exercises) helps promote good posture and maintains good health for shoulders. Muscles involved include: the lats, rhomboids, traps, biceps, rear delts, and the spinal erectors! See below for exercise instructions.
1. For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.

2. Lean over as you keep the natural alignment of your back and grab the V-bar handles.

3. With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.

4. Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.

5. Repeat for the recommended amount of repetitions.

Instruction Source: Bodybuilding . Com

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I remember when I weighed 130lbs and picked up the name “bird chest” and “string bean” 😆 I was really skinny and at that moment I decided to take control of my physique. Upon signing up for the gym I looked at my body everyday in the morning and before bed. Some would call that vain or narcissistic but that wasn’t the case. Like an artist drawing on a canvas, this was me depicting in my mind what I wanted my creation to look like. I knew it would take dedication and hard work to put muscle on my frame but I made sure my current state (at that moment) didn’t frustrate me. I remember when my arms would burn after curling 15lbs for 8 reps! I remember when I used to bench press only 85lbs for 8 reps! Those days are certainly over and now I currently weigh 186lbs! That’s a difference of 56lbs since I started my journey. For all the slim and skinny hardgainers who think they can’t achieve size or strength “naturally”, please distance yourself from this myth. Like myself and many other natural lifters, change your mindset and envision the physique you want to create. It won’t be easy, it will take a ton of work, a ton of consistency, and a ton of effort! But believe me, it will be so worth it in the end! You will look great and feel great while having the opportunity to share your experience with a fellow hardgainer! Hardgainer checking in... Salute✊🏾💪🏾🏅

Breakfast has to be one of my favourite meals of the day. Aside from being the most important meal for me, it does a great job setting the tone for the rest of the day. I tend to get the bulk of my work done early in the day, so the calories are crucial for my energy levels. Additionally, I need to eat 4 to 5 meals a day to maintain or gain size, so the earlier I start, less excuses I have not to meet my macronutrient goals. And of course it’s a big breakfast! 2 bagels, 4 eggs with cheddar cheese, and sliced strawberries.

Bent Over Barbell Rear Delt Row is one of my favourite exercises for strengthen the often forgotten rear delts. I love doing them on my pull days and helps a lot with providing stability in all your pressing movements along with improving posture! Muscles worked include: shoulders, traps, and rhomboids. See below for exercise instructions.
1. Stand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your body) grip.

2. Bend knees slightly and bend over as you keep the natural arch of your back. Let the arms hang in front of you as they hold the bar. Once your torso is parallel to the floor, flare the elbows out and away from your body. Tip: Your torso and your arms should resemble the letter T. Now you are ready to begin the exercise.

3. While keeping the upper arms perpendicular to the torso, pull the barbell up towards your upper chest as you squeeze the rear delts and you breathe out.
Tip: When performed correctly, this exercise should resemble a bench press in reverse. Also, refrain from using your biceps to do the work. Focus on targeting the rear delts; the arms should only act as hooks.

4. Slowly go back to the initial position as you breathe in.

5. Repeat for the recommended amount of repetitions.

Instruction Source: Bodybuilding . Com

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Versatility. When it comes to training it’s always great to add variation to your program. Doing the same thing over and over can get boring. Getting stronger comes from forcing your body to adapt to the training stimulus. I have been doing TRX training and must say I’m enjoying it. Not only do I get to utilize body weight training, it keeps training fun while seeing gains translate in the weight room. Strive to become an athlete while building the physique you desire!

Approaching life in this fashion will definitely lead to success. Don’t limit yourself! Keep an open mind! Adapt and watch the gains come in life and the weight room.
Stay tuned for more motivational and informative content @pmdrefitness

Who says you can’t have eggs for lunch?!
Well scrambled eggs with spinach, mushroom, and parboiled rice sounds good to me. While everyone is focused on getting lean for the summer and I’m focusing on bulking. This is how it feels to live the life of a hardgainer! Got to eat a lot to maintain and increase those muscle gains! Perfect combination of protein, carbohydrates, and fats! Pre-workout meal to fuel the evening workout. Dinner is around the corner but let me demolish this first 😆🤣😂

Reverse Grip Triceps Pushdown. If you're trying to develop those triceps and maximize that horseshoe look then definitely give this exercise a go. Please see below for the instructions on how to perform this exercise.

1. Start by setting a bar attachment (straight or e-z) on a high pulley machine.

2. Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width. Lower the bar by using your lats until your arms are fully extended by your sides. Tip: Elbows should be in by your sides and your feet should be shoulder width apart from each other. This is the starting position.

3. Slowly elevate the bar attachment up as you inhale so it is aligned with your chest. Only the forearms should move and the elbows/upper arms should be stationary by your side at all times.

4. Then begin to lower the cable bar back down to the original staring position while exhaling and contracting the triceps hard.

5. Repeat for the recommended amount of repetitions.

Stay tuned for more helpful and informative content @pmdrefitness

Information Source: Bodybuilding.com

Here’s one of my favourite quotes from Bruce Lee, “You must be shapeless, formless, like water. When you pour water in a cup, it becomes the cup. When you pour water in a bottle, it becomes the bottle. When you pour water in a teapot, it becomes the teapot. Water can drip and it can crash. Become like water my friend.” Be flexible, keep an open mind, find different ways to improve, and never settle for good; be great. Become water my friends!

You guys know I love treating myself to a good steak dinner. When you’re working hard in the gym and making progress, you can take advantage of eating the foods you really enjoy. Does this mean you can eat a lot of it? In my case, no! Everything in moderation of course! Make sure at least 90% of your meals stay consistent with your fitness goals. I don’t believe in cheat days but treating yourself to a favourite meal is fine! I now spoil myself every week with a cheat meal.

The Lat Pulldown is a great machine exercise that targets the back (latissimus dorsi), lower and middle trapezius, the rhomboids and the serratus anterior. Chin-ups and pull-ups remain king but if you struggle with them, lat pulldowns can be very beneficial. Considering using them after your compound work on pull days or back days. Now let's touch on a few points:

1. Keep your chest up (while retracting your scapula) and back firm! You really want to keep the entire movement natural and not use a lot of momentum. We are trying to build muscle, not just move weight.

2. Don't go super wide with your grip! Not only do you place more stress on the shoulder joint but it actually doesn't help with giving you a “wider” back as many would say. I use to believe this but from my experience and recent studies from the Journal of Strength and Conditioning, it’s simply not true.
3. Make sure you squeeze and hold (between 1-2 seconds) at the bottom of the movement (concentric phase). Not only does this help establish the mind-muscle connection effectively, it will also give you the opportunity to fully activate all the muscles involved in the exercise. Stay tuned for more helpful and informative content @pmdrefitness

First and foremost, I would love to thank Shahin for giving me the opportunity to be his personal trainer and fitness coach. His main goals include: losing fat, gaining strength and building muscle. He doesn’t believe in short term diets and he’s focused on making fitness a lifetime commitment!

Since we started working together (month and some weeks ago) he’s made improvements in body composition and strength! Even his friends, family and colleagues have been giving him compliments left, right and centre! We still have more work to do but we are definitely enjoying the progress thus far! I would also like to thank Shahin for allowing me to showcase him on my page! There will be more updates as we continue to transform his body!

Fitness is about living a healthy and active lifestyle. Not about gimmicks and shortcuts. Let’s make fitness great again! Stay tuned for more helpful and informative content @pmdrefitness

Fast food doesn’t have to be unhealthy. Had the opportunity to visit @extremepitahq and bought the southwest chicken bowl! Notable ingredients include: chicken, quinoa, black beans, roasted red pepper, green pepper, tomato, mozza-cheddar, corn, romaine, chipotle sauce and hummus! So many gains to be made and this meal hit the spot! Macros consist of 30g of fats, 54g of carbs, 43g of protein! Total calories came up to 650. Not too bad and fits right into my current diet!

Steak and broccoli with white potato and sweet potato. Protein, carbs and fats need to be managed well on your diet so you can continue to see results. Moderation is key when treating yourself to something nice. One meal itself doesn’t have to ruin your entire day. Consistency and passion is key so treat your body right and you will continue to reap the benefits of a healthy and active lifestyle! Let me know in the comment section how you like your steak done! I prefer medium well to be honest🙌🏾😎

Machine Chest Flys can be used as a warmup or finisher exercise on your chest days. I use them on push days when I’m ending the chest portion for my workout. The following muscles engaged consist of the pectoralis major, pectoralis minor, and the serratus anterior. The key to maximizing the benefits of this exercise include:

1. Keep your form tight. Using too much weight or leaning forward (not retracting scapula) will not allow you to reap the full benefits of the exercise.
2. Focus on the isometric contraction near the end of the concentric phase. In other words SQUEEZE! Focus on that mind-muscle connection and really activate those pecs on every rep!

3. Listen to your shoulders. Mobility and flexibility will vary amongst individuals. Even having lingering shoulder issues can have an affect on how you perform the exercise. Make sure your shoulders are properly warmed up and your joints are loose. Performing machine chest flys poorly will most certainly put unwanted stress on your shoulders. So listen to your body and know your limits. Be safe🏋🏿‍♂️

The incline bench plate press is one of my favourite finishers on chest day. The key to maximizing the benefits from this exercise is to use short rest periods, focus on the isometric contraction (squeeze at the top), retract your scapula and keeping a small arch in the back while ensuring your butt stays on the bench. No need to go super heavy either, just focus on strict form and stimulating the upper pectorals (chest).

Intensity is the name of the game! The amount of effort you put into your workouts will make the difference when it comes to achieving the goals YOU want. Majority of time intensity is used in regards of how challenging the weight is but it’s so much more than that. Your intensity is heavily reliant on your effort. If you walk into the gym with passion and motivation you can definitely reach the level of working out with all out intensity! What is your passion? What are your goals? How many people would you like to inspire? Look at the people who follow you and ask yourself what can you do to motivate them? Half a**ing and wasting time in the gym is a pet peeve of mine. I take this life seriously and it has always been a passion of mine. Never hold back and give everything you got. You never know who is watching or who you may inspire. Train hard and remember to always train with intensity. Go hard or go home is the motto I live by🏋🏿‍♂️ _________________________________________________
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Steak and french fries with vegetables. I know what you are saying right now. This would be the perfect dish if you didn’t add the fench fries! I completely agree, french fries are not the healthiest of food choices but it’s great to treat yourself to something nice on occasions. The majority of foods I eat are cleaner than the bald head dude on your cleaning products (Mr. Clean haha)! I tend to spoil myself every 2-3 weeks with a cheat meal. The key to treating yourself comes down to moderation and your goals. If your diet is clean 90% of the time, then go ahead and treat yourself! I tell this to all my clients receiving macro coaching from me.
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Now let’s talk about the underlying benefits behind this meal. Not only is it a beautiful picture utilizing the perfect Instagram filter but that steak looks delicious! Ok... Let me get back on topic now 😂
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1. Protein - This was a 12oz New York Strip Sirloin, which contained a whopping 90g of protein. More than half my daily requirement in one meal! Best believe, I saw that coming haha! Thank you MyFitnessPal!
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2. Carbs - Mainly the french fries, which comes with 52g of carbs. Vegetable amounts are minuscule.
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3. Fats - Steak and fries combined bring the total up to 58g of fat. Quite high for the fat total but this is where adjusting daily macros come in very handy! If you need any help with macro management or calorie requirements for your goals, feel free to send me a direct message!

Dumbbell Floor Press is a great exercise that targets the chest, triceps and shoulders. The three biggest benefits for doing this exercise include:
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1. Easier on the shoulders compared to bench methods. The floor will ensure you shoulders don’t go below parallel. If you are experiencing issues with mobility or have discomfort using a traditional bench, this exercise can be a good alternative.
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2. Strict focus on upper body power. There is no leg or lower body drive to help you move the weight. Upper body is mainly responsible for completing the entire exercise. Additionally, you can improve your bench press strength by utilizing pause reps to fix sticking points. Pro Tip: Brief pause when elbows touch the floor (end of eccentric phase) and then lift the weight back up!
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3. Strengthen and develop triceps. There is a lot of mechanical tension placed on the triceps which will translate to more arm gains! Triceps make up 2/3 of your arm. Hit them hard and you will thank me later!💪🏾💯
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Stay tuned for more post like this explaining the benefits for different weight training movements. Also look out for more chest exercises and detailed explanations for the month of March!
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No matter how heavy the world may feel on your shoulders you must continue to move! There will be roadblocks, obstacles, temptation and self doubts but you must continue to move forward. Never doubt your potential or what you can achieve. I remember when I used to struggle with doing one chin-up! Now I do them for high reps and to put the icing on the cake, I can do them weighted too! Always remember this, “Hard work beats talent when talent fails to work hard.” @kevindurant quoted.

Focus on improving yourself and continue to work harder than you did the day before!

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