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Try to eat more fat but choose polyunsaturated fatty acids as they help the body to burn fat so that's salmon, halibut, sardines, albacore, trout, herring, walnut and flaxseed oil.
I would always advise if you were to have several egg whites, include a couple of yolks in there because there are some amino acids in the yolks that are slightly lacking in the whites.
I was Mr. Olympia and everywhere I went I had to project this image. After some time you start wondering what part of that is really you and which bit you're doing because it's your job.
As long as I'm in good physical shape, that's a passion for me, to be physically fit. That's the main thing now, the look is secondary. But I think I look OK, not too bad for a 55 year old.
I think what's perhaps lacking in Indian body builders is advanced knowledge of the sport. You'd be surprised to know that even the average European isn't really that aware about it either.
You see guys in amateur contest who are much better conditioned than the professionals. To me the professionals should be better. Just because they are bigger, it doesn't mean they are better.
The single biggest mistake that most beginners make is putting 100% of their effort into the positive (concentric) part of the rep, while paying no attention to the negative (eccentric) segment
If you come to my house there are no bodybuilding pictures or anything in my house. I try to keep that separate, just because it is all consuming and I don't want it around me when I'm at home.
I also think you have less separation if you are fuller. If you go to the gym and pump your arms up they are bigger because of the blood volume, the fullness. But the separation is not so defined.
I came from quite a free background living on this small holding farm, getting on my bike and running round the field and going on little adventures and always felt like a very independent person.
I remember when I was a kid rugby players were some big guys that drunk a lot of beer but now they have proper training programs and diets and all that. And the pioneers of all that is bodybuilding.
I grew up in a small holding in Staffordshire near Tamworth, and we had a few ponies and chickens, ducks and dogs and my mum used to do horse-riding lessons, but we moved to Birmingham when I was 13.
I put myself in a trance before I even entered the gym. I'd lock myself in the office and go over the poundages from my last workout and visualize what I'm going to wear, how powerful I'm going to feel.
It's not good to lose your dad at any time but at 13 years of age you are just going through puberty and growing up and that was a very crucial time and was a hard time to lose my dad and it had a big effect on me.
I didn't start out planning to be Mr. Olympia I just wanted to be the best that I could be, but my goals changed as I went along. I wanted to be the British champion, and then I wanted to be a pro, then Mr. Olympia.
There are two drawbacks to steroids, one is the potential problems with your health and the second one is it is very easy for people to dismiss everything you have put into it by saying, 'yeah but he takes steroids.'
Most bodybuilders are somewhat extravert so they probably enjoy that whole thing of people looking at them all the time and being on stage. I was an introvert and not really interested in that, I was doing it for myself.
People told me it was impossible to beat the Americans at their own game; there was a lot of politics involved and outsiders didn't stand a chance. But if you're good enough, nothing else matters - I'm living proof of it!
Ever since I retired from competitive bodybuilding, one of my dreams has been to offer an affordable way for independent gym owners to make a comfortable income and empower them to help the sick and diseased at the same time.
I was always criticized through my whole career because I wasn't doing the whole smiling thing on stage. But I didn't feel like doing that, I felt like I was there for competition and it was tough and I wasn't there to smile.
My sole goal when getting ready for a contest was not building a lot of size, although when I was coming up pure muscle size was still very important. I was always really concerned about coming in very sharp conditioning wise.
I was only 30 years old, and the second Mr. Olympia was probably the most outright win in the history of the sport. It literally took the judges two minutes to see the winner, and then they concentrated on who is coming second.
A lot of people think growth hormone is going to increase the size of your internal organs which bloats the waistline. So I went and had a battery of tests where they actually measure all of your internal organs and mine were all normal.
Yes, it is not all about training hard. If you do too many sets and too much volume overall, your body is just going to be spending all its time trying to recover and not overcompensating because it doesn't have enough resources for that.
Lots of people who do bodybuilding want to walk around in tank top and shorts, because they want to show people what they've got - and there's nothing wrong with that. But I didn't want to do that because I didn't care what people thought.
I trained for size in the off-season, but when it came time to get ready for a contest it was all about coming in shredded. The glutes must be striated, with the lower back shredded, no water anywhere, no loose skin. Like you are covered in cling-film.
I mean, does anyone seriously think there are no drugs in Olympic sports just because they do some kind of testing? They are highly competitive sports with highly competitive people and just with competitive business people do whatever they can do to get ahead.
I started messing around in my teen years but didn't really begin training properly until the age of 21. I did a lot of reading prior to that - Mike Mentzer, Arthur Jones and all other notable bodybuilding authors - and just came up with a routine that worked for me.
I didn't have my dad there and I had another mate who didn't have his father, and you kind of form your own little family and that's what gangs are, that's why you have so many gangs now because there are so many kids without fathers that they seek their own male bonding.
Even when I was on vacation after the Olympia, I was looking for gym to train in. Not only was it 24 hours a day, it was 365 days a year. That may have been a little too extreme, but that is what got me there from that little backstreet gym in England to becoming Mr. Olympia.
So I had to change my mental outlook from, 'wow, this is Lee Haney, the icon we are all trying to aspire to,' to, 'this is the guy I am trying to beat.' I thought, 'I can't be in awe of this guy because, if that is your attitude then you're not going to have much chance of winning.'
So initially getting up on stage I was really nervous, I was like, 'wow, I'm going to be standing there and all these people are going to be looking at me?' But funnily enough it wasn't too traumatic. It felt quite natural because I felt I looked good and I knew how to do the poses.
Complex carbohydrates are always best, except, again, after a workout where you could take simple (sugar) carbohydrates to get an insulin spike. But at other times doing this is not very beneficial because insulin is a storage hormone and it's going to shunt everything into the muscle.
It is fortunate that I am quite a secure person and my training flew in the face of what everybody else was doing as they were all just copying what the American bodybuilders did, as reported in the magazines. But it didn't take long before people were listening to me: it happens when you are Mr. Olympia.
One set at extreme intensity does the muscle-building job. It must be stressed that the one final, all-out set I do takes me to the very limit of my capabilities. If you feel you can attempt a second set, then you couldn’t have been pulling out all the stops during the first set. It's not pretty, but it works.
You can convert amino acids into glucose so your body can turn protein into energy and this could result with excessive protein intake. But it is an expensive way to increase your energy as well as an inefficient energy source. And your body has to eliminate it as well so it will put further stress on your system. At best it's unnecessary.
Some people's joints articulate in a manner that allows them to benefit greatly from squats; others may not benefit at all. If you're not too tall and have short limbs, it may be the best exercise for you, but if you're tall with long legs, it might be both ineffective and dangerous.I was stubbornly faithful to squats for years until I finally realized they were not well-suited for my body structure. After I switched tomore muscle-intensive movements, my gains in leg size were astounding.