Actual Natural Bodybuilders
Melia Hazinski
During the following off-season, I worked very, very hard to add more muscle size to my already advanced development. I increased the number of calories and carbohydrates I was taking in every day. Eventually, I got up to eating approximately 5,000 calories a day with 700 grams of carbs.
My advice for natural bodybuilders is to work hard during the off-season in order to make some significant changes to your physique. It may take a full year of eating a lot of high-quality bodybuilding food along with heavy training using the basic exercises to get the job done, but the results when you step onstage again will be worth it.
On this website I describe how I have built my physique through TRUE natural bodybuilding. Because of the vast (ab)use of performance enhancing drugs and sports supplements by bodybuilders and so-called natural bodybuilders, I unfortunately have to introduce and define the following new term:
"TRUE Natural BodyBuilding" (short: TNBB), which basically means bodybuilding without EVER having used ANY performance enhancing drugs or supplements that do not occur in a normal healthy daily diet.
I describe on this website everything about my personal training and diet, and I explain my vision on many aspects of bodybuilding such as training, exercises, equipment, nutrition, supplements, losing body fat, doping, and injuries. Please note that anything on this website is only my personal opinion, based on more than 25 years of experience as a true natural bodybuilder and my understanding as a scientist with a Ph.D. in biophysics/biochemistry. I don't claim that what I tell on this website is the only correct approach.
It is not the intention of this website to thoroughly explain every aspect of bodybuilding or to become very scientific. If you want to know more about one specific subject, I recommend you to search the internet, which is full of detailed information. I also recommend you to use the free encyclopedia wikipedia.org as a general source of information.
Some of the main goals of this website are to promote TRUE natural bodybuilding, to tell you how I have built my true natural physique, to explain some differences between true natural and drugged bodybuilding in terms of nutrition and training, to help you figure out what is really important to reach your bodybuilding goals, what is not important, and what is total nonsense. And believe me, there are lots of nonsense and irrelevant things being told and written in the world of bodybuilding.
As you will notice while reading this website, I am a strong believer in the KISS (Keep It Simple, Stupid) principle. Building a great physique through true natural bodybuilding is much simpler than you might think. It does however require very strong dedication and persistence, and the art to figure out what is essential and what not.
Watch the Youtube video below to get an overview of what this website has to offer you as a natural bodybuilder and to see some pictures of myself. You will see that this website is full of free information about natural bodybuilding, training routines, exercises, nutrition, supplements, gym equipment, injuries and much more.
For your convenience I have concisely summarized all you need to know about true natural bodybuilding, including training, nutrition and supplementation, on a single webpage: how to get big - all secrets revealed. This webpage is a great starting point in case you want to read through the site and discover step by step everything you need to know in order to be able to develop your physique as efficiently as possible without using anabolic steroids or unnatural performance enhancing supplements.
If you are serious about gaining muscle mass and especially about losing body fat you carefully have to monitor what and how much you eat every day. I have developed a very convenient tool for natural bodybuilders that can help you build your personal diet plan. It is an excel workbook that calculates how many calories, carbs, protein, fat, vitamins and minerals you need to eat every day. The excel sheet contains nutritional data for about 8000 different foods. You can watch the youtube demo video below or download the high quality video in Windows Media Video (.wmv) or Flash (.swf) format. Download the TNBB diet plan excel now for free.
I have written down the complete true natural bodybuilding training routine that I have been following for years to develop my physique in a convenient excel format. It clearly outlines how the 5-day split training routine is built up, which muscles are trained in each of the 5 workouts, which exercises are performed for each muscle group, and how many sets and reps are done. Download the TNBB training routine now for free.
Finally it is so far! The eBook version of this website is ready and available. All information and pictures available in an easy to read and navigate PDF-file with electronic bookmarks and hyperlinks. Now you can easily read everything you need to know about true natural bodybuilding from A to Z in one fluent text on screen or on a paper printout (170 pages letter/A4 format). Get it for FREE.
What's your favorite treat? Right, ice cream! What if your favorite ice cream would be very healthy, highly nutritious, and at the same time low in calories? Well, that's what True Natural Protein Ice Cream is all about! Pure pleasure, without guilt!
In my YouTube videos I explain in detail how you can make the most delicious and healthy, low-calorie, protein ice creams and I share with you the detailed True Natural Protein Ice Cream recipes (vanilla, chocolate, strawberry, banana, pistachio, coconut, coffee, cookies, etc.), and explain everything you need to know to start making it yourself.
Because there is one thing that is more valuable than being strong and muscular, and that is being alive and healthy. Not only when you are 20 or 30 years old, but also when you are 50 and above. And believe me, the candle of life burns fast, very fast.
TNBB is a statement against the chemicalization of our sport, against the brainwashing of our youngsters by the fitness industry to believe that without supplements you limit your muscular development, and against bodybuilding competitions where harmful drug abuse is rewarded and encouraged. And yes, it is a scientific fact that steroids damage your sexual and cardiovascular health with often life-shortening consequences, as explained in this video.
Since I value health more than appearance my interest and involvement in cardiorespiratory fitness and training has increased a lot over the past years. Your VO2 max, a measure for your cardiorespiratory fitness, is the maximum rate of oxygen consumption your body can attain during intense physical exertion and can be measured by a bicycle or treadmill ergometer test. Your VO2 max is a strong, independent, and modifiable risk factor for many health threats such as premature death, cardiovascular disease, type 2 diabetes, and cancer. Traditionally VO2 max results are normalized by body weight, which introduces a negative bias against people with higher body weight, such as bodybuilders. However, the correct way to normalize VO2 max for comparison with people of different body size is by normalizing with body length squared (in L/min.m2). Read everything about VO2 max for bodybuilders.See reference chart below.
One: Discipline, consistency, and hard work can help us achieve incredible results, and it is too hard for most people to commit to this lifestyle. The second is to temper expectations as a natural lifter and accept that you will spend a lifetime chasing something you may not quite get to. But that is the beauty of the sport.
Simeon is one of the first social media bodybuilding stars and can be seen all over the internet and in fitness magazines. At 6'1 and 230 pounds, Simeon won the European championship to earn his pro card.
At 6 feet and around 205 pounds, he has competed in Mr. Olympia, written a book titled "Guide to Aesthetics", is an ISSA-certified online personal trainer, and has been featured on the cover of multiple magazines.
Jamie likely would have been caught if he had ever used performance-enhancing drugs, as the shows he participated in tested randomly and often. He is also the cover model for the famous Grenade supplement line.
The definition has changed quite a bit over the years, but to keep it simple, natty bodybuilding is a competition for drug-free natural bodybuilders. Natural bodybuilding was created and gained popularity in the 90s to compete with the enhanced bodybuilding competitions that were growing in popularity.
Testing can be as simple as checking the banned substance list, including anything from anabolic steroids to simple creatine monohydrate. Some competitions even go with the honor system (insert eye roll here), and some have stricter testing policies.
The Natty Mr. Olympia is the world's most significant natural bodybuilding competition. Every athlete is screened by the highest drug testing standards for the competition. The testing can include blood, urine, and even polygraph testing. The World Anti-Doping Agency is even the host of the event.
This may not be an on-site type of thing, but with an easy calculation, you can decide. This describes the amount of muscle mass compared to height and weight. This is a more precise calculation than BMI. BMI does not consider muscle mass, and very fit people can often be categorized as obese (for more information, this post discusses the differences between BMI vs body fat percentage).
Using height, weight, and body fat to calculate, a natural lifter will have an FFMI around or below 21-22. Being around 23-24 will start to raise some questions, but it does still give you some room for simply being a genetic freak. Being at 25 or over will signal that you are pushing past your genetic limits with some assistance.
Almost anytime you see a dramatic increase in muscle size and someone who puts on too much weight too quickly, or you notice a super fast improvement in muscular strength gains, you can throw up a red flag. Natural bodybuilders are going to progress much slower than enhanced lifters.
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