Everybody is looking for the perfect solution, one way to add lean muscle without gaining high levels of bodyfat, getting the right cocktail can be quite a job and also can be very expensive. Don’t worry as there is a solution these fall into the all in one category on www.monstersupplements.com

Last year i had managed to pull my bodyfat levels well down into single digits and i was ready to start building lean muscle after dieting on straight whey protein i did not want to jump on a heavy calorie supplement so i thought i would try the PhD Synergy; this was proving very popular with many others and i had received good feedback so i thought that it was worth running.

I knew why this should work but wanted to know if it would live upto the hype. It made sense as it fitted in with the lean muscle growth goal by being

* Moderate in carbohydrate

* High in protein

* Providing Creatine and glutamine to aid recovery and performance

* Methoxyflavone included to give my testosterone levels a boost

* Taurine to help provide me with a boost before training

Thats why it should work now the question is did it actually fulfil what was promised.

I am a big believer in using the mirror to be a judge of physique changes, after a week i felt much fuller this will be due to the creatine and a few extra carbohydrates than i was used to. My strength continued to rise in the first four weeks, i ran this for eight weeks; the first four weeks saw me add 6lbs in weight and i can guarantee that this was not bodyfat i kenw that something was working here.

The second four weeks i actaully upped the servings post training as i had reasonable muscle mass i knew i would be able to handle the extra proteins and carbs i was taking just under 3 scoops after training which provided 50g of muscle building protein anround 25g of carbohydrates and plenty of creatine and glutamine, the goal was to add mass and all i can say is that this worked.

I gained another 4lbs in the second block of four weeks giving me a total gain 10lbs in 8 weeks, throughout this time i was lifting more than previously and still was very lean. The products did exactly what i had hoped for.

I would definately suggest jumping on this if you are looking for lean progressive muscle gains; this is perfect for a beginner also. All in all a top product, tastes fantastic too 5 stars.

Well another week has passed by i am looking forward to an early night and maybe a lie in for an extra hour tomorrow morning, i awoke this morning to open my supplement cupboard, yes my supplement cupboard my housemates have food spices and sauces in the kitchen and i have proteins, glutamines, BCAA’s HMB and fatburners. Perhaps not what you would expect to find in most kitchens but whats normal? Anyway back to the point of my cupboard, this was a bad morning when you pick the tubs up and you know that you are running low.

I always like to try a new product, the ones i love i stick to in summer i can’t stop using the Pharma whey and USN IGF-1 either of these blended with ice cubes makes the most refreshing and surprisingly filling drink. I suggest that if you get the chance you try this its awesome on a hot day.

Tonight i will be making my shopping list up, as i have lost some bodyfat and it is the summer i am definately going to be trying one of our new pre workout formulas to provide intense workouts, great pumps and vascularity. I am Leaning towards white flood, VPX no shotgun or having a blast on the reliable NO Xplode, i have used the Xplode before and i enjoyed it for a week or so but it really hit my adrenals hard however i did have alot of energy.

I am also looking at adding a testosterone booster, with having a lower fat diet the natural testosterone levels are slightly lower, fats are proven to raise natiral testosterone levels. The Phd Methoxy 7 test worked well for me previously i think that this stacked with the new Biotest carbolin or Nutrex Anabol 5 would be a nice mix.

The weeks training has beeen much the same as the previous week, i have managed to get alll five morning cardio sessions in this week and manage strong wokouts in the evenings, tonight is the night i generally struggle as it is the end of the week so tonights workout is a mix of small weaker bodyparts for me this will centre around calf, forearm and ab work.

I hope you all have a good weekend and train hard thanks JB

Hello,

Welcome back to another week, the weekend flew by i managed to avoid all potential indulgencies and stick to my schedule, i had one of those nights out on saturday that you cant get out of, i lost a little sleep on Saturday night but a few diet cokes and change of scenary was a  pleasant change, different to the usual toils in the gym every night.

The training was very much focused on volume saturday and sunday, however i started saturday with a chest session with 5 sets of heavy incline bench press, this is a lagging bodypart for me and needs some real work. The rest of the workout is displayed below

4 x Dumbell bench press

3 x Dumbell Flyes

3 x peck Deck

3 x dumbell Pullovers

4 x Dips to failure

This gave a great workout and pump for some time after, this was followed by the obligatory cardio session.

All of this is well and good buy it is not possible to get good results without good nutrition.

Currently i am looking at around….

300g of protein per day

100g of carbs per day

40g of fat per day

This gives me around 2,000 calories per day

I will throw one day in with higher fats and one day in with higher carbs also.

This is a low calorie diet for me but my metabolism has slowed significantly after adding alot of weight, most other trainers will need higher calories and will still lose fat.

I hope that you all get a chance to look at your own diets, this will really help you achieve your fitness goals. Thank you

Welcome back, nearly at the end of another weeks intense training and today i am sore, definately in need of a rest, due to personal committments i could not train tonight so i threw a delt and abs session in followed by some CV work. Below is the sample shoulder workout

Shoulders

4 X side raises

3 X Upright Rows

3 X Rear cables

3 x reverse peck deck

4 x seated shoulder Press

2 X front Raises – Giant sets

Ab Work

4 x Trunk Twists

4 x Cable Crunches

CV 30 Minutes on a recumbant bike

Below is my progress so far the goal was this summer to be at single digit bodyfat and 200lbs, the bulk was a long one this winter having been very lean and dropping to 173lbs at the lowest last August to advancing to 246 lbs in January. This was eating around 4,500-6,000 calories per day for 5 solid months. The shot on the top is me at the end of January. The Shot underneath is me as of 12th of june, the weight is 229 lbs.

Things are now going the right way and look like smashing my goal, follow the progress as at Monster we all endevour to help you meet your own goals. Have a great weekend, catch you Monday JB

Good afternoon,

The week so far it taking its toll, last nights workout was a quick arms and abs session around 1 hour, the routine is shown below

BICEPS

4 X Standing Barbell Curls

4 X Seated Curls

4 X Hammer Curls

4 X Concentration Curls

TRICEPS

4 X Rope pushdowns

4 X Skull Crushers

4 X Tricep Pushdowns

4 X Dips

ABS

4 X Crunchs

4 X Leg Raises

This gave me a great pump and was performed at high intensity, i was really feeling a little fatigued mid afternoon but some Lean Degree and PHD Wired before i trained really helped wake me up and get the blood flowing.

Post Workout Nutrition was a Pharma Whey after training and then it was back to the parents house for the evening where i had Chicken and Broccoli waiting for me along with my two sugar free jellies, this is one of my secret weapons when dieting as it is filling, its almost carb and fat free plus tastes great with a dusting of whey on the top.

When getting home i threw the ice in the shaker and got out the Blend Protein, i lived on this last year when i was dieting. USN IGF-1 and Sci Mx GRS 5 were my choices seeing me go through a 2.27kg tub a week; Vanilla GRS 5 and Chocolate IGF-1 are delicious. This year i alternate this with the New pharma blend 6HR, the belgian chocolate and white chocolate both are awesome and a real treat before bed.

You are now starting to build a picture of what routine my routine is and what supplements are helping re-develop my physique.

Today Cardio was easier than normal for the end of the week but there is some real soreness in the quads from tuesday’s session, tonight is hamstring and calf work.Look out tomorrow for a report on hopefully another intense session,

Thank you JB

OK today i am tired, i slept right through the night last night, this is extremely rare for me so i am needing more recovery time. I dragged myself out for a gentle cardio session again after what was a brutal leg session last night focusing on the quads in particular the outer sweep.

The 60 minute weight session had sweat pouring from my pores the workout is shown below

5 X Front squats

3x Back Sqaut

4 x Hack Squat

4 x Leg Press

4 x Leg Extensions

3 x Calf Presses Superset with

3 X Seated Calf Raises

This had my legs in pieces and gasping for breath, i finished off with 4 sets of leg raises and 15 minutes on the bike to try work out some lactic acid.

Post training recovery was kickstarted with Phd Pharma whey, Strawberry is my favourite; this is great with glutamine and a few ice cubes added.

My Metabolism had been more than stoked an hour later my stomach was growling at me, knowing i had a few jobs to do i had to grab food on the run so grabbing a chicken from the supermarket and a bag of salad was the best i could manage, although this is a meal i would recommend to anyone who is controlling carbohydrate intake.

You are now starting to see what it takes to start to change a physique, keep posted for the progress pictures that will be placed online later this week.

I hope that this will help you all of you improve your training and nutrition as you follow my journey, until tomorrows write up, thanks JB

Last nights back session was great, focused on width at high intensity; the workout looked like below

5 X wide grip Chins

4 X narrow grip Chins

3 X Low pulley Cable Rows

4 X Machine Row

4 X Trap Pushdowns

3 X shrugs

4 X weighted Hyperextensions

3 X Incline Ab Curls

This was followed by 15 minutes low/Medium intesity on a recumbant Bike

This delivered a great pump and really stoked the metabolism, i find that training in an evening always leaves me looking forward to breakfast.

Today started with the now religious early morning run fuelled with the BCAA’s and lean degree, upon finishing the Cardio i always reach for the glutamine 10g immediately after getting in along with a glass or two of water helps start the recovery process whist staying in a fat burning zone.

Breakfast is by far the favourite meal of the day 8-10 eggwhites made into an ommlette via the non stick pan, this is followed by porridge made with water, to add flavour to the egg whites i always top the ommlette in black pepper and throw heaps of ground cinnamon it the oats for a treat i may add a hand ful of fruit. This is my heaviest carb meal of the day at around 60g of Carbohydrate. This is an absolute favourite and the best start to the day.

Tonight is a leg session focusing on mainy quad work, check out the training report tomorrow, Cheers JB

Ok Monday has rolled round again and its time start tapping into those fat stores again, Monday started as normal with an early rise and 30-45 minutes cardio, the sun in a morning makes this easy!

The first thing i do when i get up which has become somewhat of a ritual now is to roll out of bed stagger to the kettle fill it up select my capsules and make a coffee, this is normally at 6AM, i always allow 30 minutes for the supplements to kick in and then its time to hit the road.

Now morning cardio is great for burning fat as we know, we instantly start tapping into those fat stores to fuel our training howevwer be careful; don’t get carried away be consistant and supplements start, I made the error of being too aggressive two years in a row which ruined my muscle development. Being to aggressive i.e training for too long without supplementing correctly will leave you flat and robbed of hard earned muscle!

The first tip is to get a quality fat burner, i use the PhD lean degree, Why???? Well the answer is Phosphatidlyserine; this protects the muscles from being burned for fuel or from wasting, the body finds muscle easier to convert than fat so be smart and get a quality fat burner this is Lean degree for me at the moment. Supplement number two is BCAA’s essential amino’s that are going to give my muscle an instant delivery just what is needed to get out of that catabolic state that i may have slipped into whilst sleeping. These take pride of place in my supplement cupboard that bulges when dieting, i use both PhD BCAA’s and Reflex BCAA’s top products.

This is about it before i hit the road…Tune in tomorrow to find out what is used after and how the evenings brutal back session goes…..

until tomorrow JB

Ok so a quick update on the road to getting a ripped physique, i too am on the road to lose bodyfat after a long winter bulk and gaining 73lbs of weight, this was not the smartest thing i have done but hopefully i will be reaping the rewards after shedding that winter coat.

To lose the extra weight i have resorted to the morning cardio sessions upon waking using only a black coffee, Phd lean degree and BCAA’s 30 minutes before hitting the road. cardio normally lasts for 30 -40 minutes befor heading back for a shower and much needed breakfast.

The evening is when i perform the weight training, this keeps my metabolism stoked 24 hours per day and has already see me lose 2 inches off my waist in the last 4 weeks whilst maintaing most of my weight.

How is this done? Keep tuned in as i share what i keep in my supplement cupboard! catch up soon JB