So first, we need to know about the supplements and their uses, and we have to find that is that supplement worth taking, or is there any alternative we can use for that supplement, just blindly taking supplements will not help in muscle building or fat loss, it will only help in MONEY LOSS.

Here are 4 supplements that are not worth taking.

Glutamine is an amino acid that is used in the biosynthesis of the proteins. Its side chain is similar to glutamic acid. Glutamine is an amino acid that is found naturally in the body. Your body naturally produces Glutamine, and it is also found in many foods. Glutamine supplementation is known for reducing muscle soreness and heal after an intense workout session. Glutamine is also found in eggs, chicken, beef, pork, dairy, and spinach. Glutamine is also needed at the time of weak immunity and intestinal infection, but taking it for the muscle building won't help, our body produces enough glutamine to meet our daily muscle building requirement. So if you are a healthy human being with no immunity and intestinal problems then you don't need glutamine, taking glutamine then is the waste of money. But if you have low immunity or any intestinal infection then Glutamine can really help you because our intestine feeds on glutamine, so it will be really helpful at that time.

But taking it for Muscle building or fat loss is a big NO.

This is another chain of supplements that are very famous within gym-goers and bodybuilders. When we talk about testosterone boosters, we are talking about Withania somnifera (ashwagandha), Tribulus (gokshura) these are some testosterone boosters that people fall for.

Ashwagandha is an ancient herb that is believed to support and revitalize bodily functions, that is indirectly believed to boost testosterone, and that is right actually ashwagandha can sometimes help you boost testosterone if you have low testosterone levels but if you are a young person between 20 to 28 years of age with no testosterone problems ashwagandha will not boost your testosterone levels or help you in muscle building and same goes with gokshura, blindly taking the testosterone boosters won't help you.

But, if you have low testosterone levels then instead of taking steroids, this would be the better option. Ashwagandha and gokshura can help boosting testosterone if you have low testosterone levels but if your testosterone levels are fine they will not boost it further.

Casein protein is commonly found in the milk of mammals. Cow's milk contains about 80 percent of casein protein. Milk has two naturally occurring proteins that are Whey and casein. When we curdle the yogurt the solid part is casein and the remaining liquid is whey. 

Casein has all the nine essential amino acids that are needed for muscle building. The main reason people take casein is that it gives slow release of protein throughout the night and that is why people take it at night.

But, the question is why casein supplementation is a waste of money?

The answer is simple that casein can be replaced by something cheap.

Replacements for casein are:

1. Have whey in milk with 1 spoon of peanut butter, it will become a slow digesting protein and will give you protein release throughout the night.
2. Eat egg yolks at night they will also take time to digest and will give you slow release.
3. Have chicken breast with some olive oil, it will also act as slow digesting protein.

So, basically adding fats with proteins will make it slow digesting and thus it is a cheap and good replacement for expensive CASEIN PROTEIN POWDERS.

BCAA, Branched-chain amino acid, the supplement every gym goer has heard of, BUT the question is do we really need them?
Well if you ask someone who takes BCAA the only reason they would give is that it enhances recovery, though that's the word they use with anything supplemental. If you ask the supplement companies about BCAA, they may use certain other common statements like recovery, reduces muscle damage, increases muscle growth, etc. But the reality is something different and won't be easily digested by the BCAA lovers.

A study was also done on a group of people who were given BCAA, and the results were that no extra effects were seen on muscle building of fat loss

Well if you are consuming whey protein and your overall protein intake is adequate then there is no need to take BCAA.BCAA supplementation has shown to be ineffective for healthy individuals who are consuming enough protein through other sources, be it whole foods or supplements like whey protein. 

So, these are 4 waste of money supplements that people are taking, instead of buying them invest in supplements like whey, fish oil, multivitamin, creatine, etc.

• 3 egg whites and 2 whole eggs boiled or scrambled 
• 140 grams of cooked white rice
• Mixed Namkeen
• Chopped Onion
• Red Chilli powder and Maggi masala powder
• Half lemon juice
• Tomato ketchup

Step 1: Boil 5 eggs in water then remove 3 yolks out from them.

Step 2: Steam cook 50 grams of uncooked rice, after cooking it will be 140 grams of cooked rice.

Step 3: Now take a big bowl and add namkeen, Maggi masala, chopped onion, red chili powder, lemon juice, Tomato Ketchup, 3 egg whites, 2 whole eggs and 140 grams of cooked rice. Now roughly mix it.

Tasty Indian egg and rice recipe is ready to eat now.

Macros:

Calories: 428

Protein: 30 grams

Carbs: 50 grams

Fats: 12 grams

So, this recipe is an Indian method of cooking and this can make eggs tastier and healthier to eat.

Please comment down below how you liked the recipe.

But some of the vegetarian food sources also have the proper amino acid profile. Those Food sources are:

• Milk and all milk derivatives
• Quinoa
• Chia seeds
• Soy products

These are some Vegetarian food sources that have the complete amino acid profile, except these, all other Vegetarian food sources have the incomplete amino acid profile and in order to make a complete amino acid profile, we have to combine 2 or 3 incomplete protein to make a complete protein food source.

So, in order to make a vegetarian food complete in protein we have to combine some foods and fill the lacking amino acid and ratio.

These are some best vegetarian food combination to make a complete protein.

1. Beans and Rice, this is the combination of beans and rice to make a protein complete because beans have low methionine acid and high leucine and Rice has low leucine and high methionine acid, so they both complete the amino acid profile.
2. Brown bread or whole wheat bread with Peanut butter or chickpeas, this is another combination to make a complete protein.

This is a sample diet for vegetarians for Muscle Building:

Meal 1: Mixed beans ( 2 servings) with Rice.

Meal 2: One and a half scoop of whey with 3 slices of white bread. (POST WORKOUT)

Meal 3: Soya Chunks or Soya Beans with Veggies.

Meal 4: 3 tablespoon of peanut butter with 3 slices of WHOLE WHEAT BREAD.

Meal 5: 150 grams of Paneer with 1 slice wheat bread or Roti

Meal 6: 2 servings of Greek Yogurt or low-fat milk with 1 tablespoon of peanut butter.

So, total protein intake in this diet would be 120 grams.

Also, if you cannot take whey protein then take leftover water from yogurt it is similar to whey.

I hope you all like this vegetarian protein diet.

Please tell us in the comment section how you like it.

So, why it is hard to build muscles for vegetarians? It is because the amino acid profile for all the vegetarian food source is not complete except milk and soy, we can not have much of soy due to its estrogen qualities. On the other hand when we talk about non-vegetarian food sources like fish, eggs, chicken, etc. they have the most complete amino acid profile.

There are 9 essential amino acids our body needs and in order to build muscle we need all of the essential amino acids if out of these, 1 or 2 amino acids are not present then the amino acid profile is not complete and it will be hard for our body to build muscle.

Difference between Complete and incomplete protein?

Complete Protein: A Complete Protein is which has a complete amino acid profile, which has all the 9 essential amino acids present in the proper ratio like eggs, chicken, fish, etc. Basically, all the non-vegetarian food sources have the complete amino acid profile which is suitable for muscle building.

Incomplete Protein: A incomplete Protein is in which the amino acid profile is not complete or not present in the proper ratios suitable for muscle building. If only one amino acid is missing then also the protein will become incomplete.

A study was also done on Plant-based protein which was published on Harvard Health, you can check the study here.

The Research paper stated the importance of amino acid profile. It also stated that amino acid profile directly relates at which absorbed amino acids are put to within the body. It means that the amino acids profile in food source influences the muscle building in the body.

Animal-based protein is also readily available for protein synthesis in the body. On the other hand, plant-based protein is missing 1 or 2 amino acids. If we complete the missing amino acid, we get the complete protein

Another Study was done on the group of individual, one group was given Whey Protein which has the complete amino acid profile and another group was given Pea protein which has the incomplete amino acid profile, after a few days it was realized the group taking whey protein gained some strength and group taking pea protein did not receive any strength gains.

In the next study, one group of individuals were given whey protein and another group was given pea protein with some LEUCINE because pea protein does not have leucine in it, so after few days, it was realized that both the groups now gained strength and effects were similar.

Vegetarian food sources have the incomplete amino acid profile, so if we complete the amino acid profile of the vegetarian food source, we can achieve similar muscle building effects. But still, there are some other difficulties like veg sources of food has a lot of fiber and Carbohydrates, which sometimes can be a negative point.

So, YES Vegetarians can also build muscle with some good diet and complete amino acids profile. In next to,pic we will cover a vegetarian diet to build muscle, Till then Stay Healthy, Stay Strongg.   

Dexter started competing in 1992 and he just confirmed that he will also be competing in Arnold classic Ohio in 2018. Till date, he has had 26 years of competitive bodybuilding career and he is currently 48 years old and still a top 6 threat to any competition.

So, during his competitive bodybuilding career, he has set a number of records. He has won the most number of bodybuilding competition than any other bodybuilder. He has won 28 IFBB pro bodybuilding competition and that includes every big and small bodybuilding competition you can imagine of.

Dexter won:

• 1995 NPC USA Championships, Light-Heavyweight
• 1998 North American Championships, Light-HeavyWeight
• 2002 Grand Prix England
• 2003 Show of Strength Pro Championship
• 2004 Grand Prix Australia
• 2004 Ironman Pro Invitational
• 2004 San Francisco Pro Invitational
• 2005 Arnold Classic
• 2006 Arnold Classic
• 2007 IFBB Australian Pro Grand Prix
• 2008 Arnold Classic
• 2008 IFBB Australian Pro Grand Prix VIII
• 2008 IFBB New Zealand Grand Prix
• 2008 IFBB Russian Grand Prix
• 2008 Mr. Olympia
• 2011 FIBO Pro
• 2011 Pro Masters World Champion
• 2012 IFBB Masters Olympia
• 2013 Arnold Classic
• 2013 IFBB Australian Pro Grand Prix
• 2013 Tijuana Pro
• 2014 Dubai Pro
• 2015 Arnold Classic
• 2015 Arnold Classic Australia
• 2015 Arnold Classic Europe
• 2015 Prague Pro
• 2016 New York Pro
• 2016 Arnold Classic South Africa
• 2016 Arnold Classic Europe
• 2016 Mr. Olympia Europe

SO, these are the list of Bodybuilding Competition that Dexter Jackson won in his Bodybuilding career. Also, No other competitor is more associated with a contest than the Blade is with the Arnold. And he has also won the most number of Arnold classic that any other Bodybuilder in the history.

Dexter Jackson's nickname is 'THE BLADE'  and he got that name for his consistency and his Razor sharp conditioning.

So, that is the thing about Dexter Jackson that he never bulk up in offseason and he never plays size game, he is just very consistent and conditioned in offseason also, he is also very consistent with his diet and never gets too big and that is why he earned the nickname 'THE BLADE'

So, we think after 7 or 8 years when we will talk about Dexter Jackson, he will be the legend of bodybuilding at that time. We know that he has not won the most numbers of Mr. Olympia Titels but still, Dexter Jackson has done the most things for the longest times and set the most records, and that is why he is true asset and legend of Bodybuilding.

SO, these are the mistakes, first fix these mistakes then try this next technique.

In this technique, you have to perform superset with 2 exercise

1. Biceps 21s
2. Cable hammer curls

How To Perform?

1. First choose a weight for which you can do 21 reps, then hold the bar and go from the bottom of the movement up to the halfway point (with your arms at a 90-degree angle and hands at elbow level) for first 7 reps, then Go from the halfway point up to the top of the Bicep curl (hands up near shoulder level) for next 7 reps and at last start at the bottom of the movement and complete a full range of movement all the way up.

2. Superset this movement with cable hammer curl

Perform 3 sets of these at the end of your Bicep workout.

PRO TIP: Stand 2 feet away from the machine, you will get a good contraction in your biceps.

TRY this technique if you are facing hard times growing your arms, you will definitely see results. 

Yes, you read it right, you might be thinking that how can deadlift train your core, But it is one of the best exercises for your core.

During a deadlift, the rectus abdominis and the obliques are both hard at work. The rectus abdominis is a pair of long muscles that extend the length of the torso. The obliques extend along either side of the torso. When you deadlift your abdomen muscle gets contracted and tight because when you perform a deadlift, you breathe in and hold your breath and that is when abdomen muscles come into play.

Same with the Squat, When we perform a squat, our abs and core face constant tension. Before going from the standing position into the squat, our abs build up tension in the lower part of your upper body.

When doing a squat, especially extensor muscles, lateral and straight abdominal muscles, as well as your lower back muscles, allow your upper body to remain in a straight position. You can see all the muscles that are engaged during a squat below.

Hang from a pull-up bar with your hands and shoulder-width apart. Grab the bar using an overhand (pronated) grip. This is the starting position. Lift both of your knees until they make a 90-degree angle with your torso. Hold this position for 2 seconds, then fully extend your legs below you. That's one rep. To increase the intensity, instead of bending your legs, keep them straight when you raise them.

This is one of the best exercise to train your core, perform this exercise at the beginning or end of your workout. This exercise is an isometric hold that really focuses on the core. This movement is a mid-tier activator of both the rectus abdominis and obliques. You also don't need any fancy equipments to perform this exercise, so this is a good exercise to train your core muscles.

This is a good exercise to train your lower abdomen part. As you perform this exercise breathe in, pull your knees toward your chest as you roll your pelvis backward and raise your hips and upper back off the floor. Hold this position for 1-2 seconds, then exhale as you move your legs back to the starting position.

You can perform this exercise while sitting and also while lying down. Lie down on your back, your arms should be extended above your head, and your hands touching the floor. This is the starting position. Bring your body to a "V" shape by lifting your legs and torso toward each other, keeping both your legs straight and your arms extended. Touch your hands to your legs, then lower your torso, arms, and legs back to the floor.

We train every body part of our with weights then why not our core. Whenever it comes to training core people do not train their core with weights, they just train it free weight or do bodyweight exercise. We should train our ABS with adding weights also. The primary strength to this exercise variation is its versatility. It allows you to use any level of resistance to train for a target rep range. 

8. Ab- Wheel Roll- Out

This exercise capitalizes on the concept of anti-extension perfectly; as you roll out your trunk should perform an eccentric motion. When you move upwards in this exercise your whole abdomen gets contracted.


So, these are the best exercises to train your core and give your body a good posture.