Before I will tell you how I bulk and I think that this is the best way, I need to tell you where I started.

From May,2014 till Christmas 2014 I did a really intense cut. In May my weight was around 95kg and even going up. After I saw pictures of myself I was really shoked that I get that fat, so I decided to cut the fat off. At Christmas time,2014 my weight was 79kg. I lost between 15-16kg in that time frame. 

You can imagen how glad I was when I first saw my sixpack again and my biceps and triceps. Now I was really motivated to start my bulk, my lean bulk and to get as big as possible without gaining any kind of fat....well you might know that this did not really worked out....From Christmas till May I gained 5kg which is 1kg per month, that was the goal and so far everything was fine. At the end of May I started to eat Ben&Jerry's...this did not only cost me a lot of money, it made me gaining fat again. I started to eat one 500ml Ben&Jerry's every day on top of my calories...well I got fat.

June was the month where I said "stopp that shit...I dont have the money for so much ice creame and I dont wanna get fat again." I decided to do a crash diet. 3 weeks I had a 500kcal deficit every day and I was able to come back to 85kg at the end of that diet. Now I talked enough...you wanna not how I will continue and how I will prevent these B&J things. Here it is.

After a time I figured out that eating 2500kcal a day is the amount of calories I need to not gain muscles and to not loose muscles. I decided to AIM for 2800kcal a day. I know that I will not eat 2800kcal a day, I will eat less some days.

So every day I eat less than 2800kcal, I note down how many calories it was, and at the end of the week on sunday, I am doing a cheat day. So all the calories I did not eat within the week, I will eat on Sunday on top of my daily calories. Now I can eat how much I want every day and I can have a cheat meal on top of it. At the end of the week the sum stays the same.

I will test this system for 2 month now and then I am able to give you guys a review if it worked.

Are BCAAs really necessary? Some people might say yes and some will not, but in my opinion yes. BCAAs are necessary, but they are a luxury supplement, we should not forget that aswell. 

In general, what are BCAAs? BCAAs are amino acids, in detail...three amino acids are in this mix; L-Leucine, L-Isoleucine and L-Valine. When we are talking about BCAAs, we are always talking about these three acids. The only difference between the different brands which produce BCAAs, might be mix but most often it is 2:1:1. 

So why are BCAAs necessary? BCAAs are necessary, or let's say helpful for people who do not eat meat, and do not eat so much protein per day. Normaly the body gets its BCAAs out of meat, so for people who eat healthy and consume enough protein, BCAAs are NOT necessary. These people can consume BCAAs after or during their cardio, to "safe the gains".

In all my reviews for whey proteins you will never find something about quality. I am not a coach or something and I have no knowledge about how to measure the quality of proteins, but some things I know.

First of all what many people do not know is that a lot of whey proteins are produced in the same building by the same company. The brands like MyProtein for example do not produce on their own, others produce it, they just sell it. There are several companies which produce whey proteins and just change the packaging. Let me give you an example.

Company A produces the whey protein choclate flavour. Company B pays company A to produce the whey for them. So company A puts their whey in the packaging they got from B. After a while company C comes to A and also pays them for producing the whey for them. So in the morning company A puts the whey in B's packaging and in the evening they put the whey in C's packaging. Company B and C now have exactly the same whey protein, but might sell it for different prices. The consumer do not know that it is exactly the same. All the promises like "our protein will be absorbed by the muscles faster" and so on....are just marketing strategies. Nothing of this is true.

What really makes a difference in quality is the so called concentrated whey and isolated whey. The isolated whey might be higher in quality because different things are taken out, like lactose for example. So the mix of isolate and concentrate in a whey, can somehow says something about it's quality.

So have that in your mind while buying a whey protein.

Slowly some people are finding their ways to my website, which really makes me happy. If you are visiting this website please leave a comment on the visitor's page to let my what you liked or disliked or if you want to test me anything. 

Slowly more and more products are added to my portfolio. I have many things which I am planning at this moment, for example how to structure the website, what new categories will be added and so on. So stay interested. I can promise you many awesome things are coming.

Hey guys,

I visited the fibo this year last sunday. I think everyone of you knows the fibo. The biggest fitness expo in Europe.

In one word.....fuking huge. I also went to the fibo last year and that one was huge as well. So many people on one place at one day, incredable. I cannot put it into words what I felt when I saw all my idols and was able to takes pictures with them and talk a bit, just completely unreal. My biggest idols are from the GymShark crew. Matt Ogus, Christian Guzman, the Hodge twins and of course Marc Fitt. All of them are doing a great job and inspire me every day. But the most surprising moment was meeting Jeff Seid on the toilett... :D

What was not that good this year about the fibo was the amount of samples you got. :D Every year they are reducing the amount of samples they give away for free, sadly. Also the GymAesthetic stand was exploding this year. They are a new gym clothing company. Also last year their stand was full and there was no way of going through it, but this year you could not even move around the GA stand and the ProBro stand. I mean that was great for both companies, but I heard that the security adviced the companies to send away their athlets so that not that much people will concentrated in one hall.

My biggest congratulations go to the youtuber FitnessOskar. He talked to me last year and I did not know who he was. He had about 5k subscribers on youtube and he was taking the photo of ogus and me. This year, he has about 20k subscribers and he was an athlete of the ShapeYou stand. I think this is an incredable way this guy is going at this moment and I think he will be even more popluar next year. Keep going.

But all in all it was a great day in cologne at the Fibo. I will also go and visit the fibo next year.