Irvin ‘Zabo’ Koszewski dies at 84; bodybuilder renowned for his abs

In the sport of bodybuilding where competitions include judging on various parts of the body, Irvin “Zabo” Koszewski had a singular distinction. Not that the rest of him wasn’t finely sculptured and impressive, but judges generally would come back to…

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How to build MUSCLE!

This is a video I put together to hopefully provide some helpful information regarding how to build muscle. I apologise if you don’t share my dance music taste, lol. There’s quite a bit more I could have added and some areas may be difficult to understand, feel free to ask questions. 1. Nutrition 2. Sleep 3. Workout -Repeat! Calorie calculator: www.freedieting.com When you get your maintenance calories, add 500 to them and use that as your “bulking” calories. You want to aim to eat this amount of food in a day. Roughly, 35% should come from protein, 45% from carbohydrates and 20% from fat (there’s a mistake in the video, 20% instead of 25%). So for example, if you required 4000 calories to “bulk” - basically put on weight - you need to do the following simple calculations: 35% of 4000 (4000 x 0.35) = 1400 calories in a day from protein. 45% of 4000 (4000 x 0.45) = 1800 calories in a day from carbohydrates. 20% of 4000 (4000 x 0.20) = 800 calories in a day from fat. So you can then construct a daily meal plan with a serving of protein at each meal. Do the simple calculation to determine how many calories you need at each meal: 4000 / 5 = 800 (5 can also be 6, 7 etc depending on how many meals you wish to eat in a day) Obviously that’s a lot of calories, you can split that up further with some meals higher in calories than others, simply put, you want to hit your daily calorie amount.

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