How To Find Your Own Bodybuilding ‘Map’ And ‘Route’

February 26, 2010 by  
Filed under The Fitness Bug


Most people that are already into bodybuilding are probably already fighting fit. But depending on your age, previous/current injuries and other things, you may want to ensure that you are ready to take up a weightlifting program, let alone taking things to the next level the way. You can do this by,

1.  Taking a PARQ (Pre Activity Readiness Questionnaire) – These questionnaires are designed to understand if there is any risk involved for the individual in question to take up an intense fitness program. Here’s an example of one PARQ

2. A lifestyle questionnaire – These can help determine what level of workout you should go for.

3. Determining your goals

The easiest way to write your goals down is by asking yourself 4 questions in this order.

  1. Overall Goal(s)
  2. Break down these goals into shorter achievable goals. Say 1-3 months.
  3. The purpose of each goal
  4. Look deeper into it… do these goals you now have seem impractical in anyway. If so how can you make them more practical?

Find Your Routine And Then Follow ‘These’ Articles

It’s simple… follow the rules of bodybuilding and you will get to where you need to be. Eat well, supplement well, workout with intensity and results will come. You will feel the burn, the pain, and the agony. If you keep at it, you will prevail.

However, there will likely come a day when you simply wont be happy with how your body looks. In fact you probably never will be. You will always look at someone else’s body and want what they have.

Yes, I have taught you to know better than to compare with others, but lets face it… It’s going to happen anyway. Especially when you catch your girlfriend eyeing up some muscle bound model type on a hot summers day. But hey, at least the jealousy will push you to work harder. Never the less, it is at this point when Shaun of will come to the rescue and show you ways to keep those muscles active. It is these exercises that you will use to find your own map. What tweaks work and which don’t? Here you will pick those posts that either unveil an innovative exercise or workout routine such as,

Hard Gainer Weightlifting Workout Routine

Shock Body Exercise Variations

Unique bodyweight exercises

How To Build A Sandbag For Your Weightlifting Routine

And use them to take your muscles to the next level… in your own way.

Understand Your Genetics

Unfortunately you cannot change the genes that you have been blessed or cursed with. Whether you have a big butt, high calves with skinny ankles, a long neck, small wrists or whatever… you are lumped with it for life. But the quicker you understand that, the quicker you can figure out what you can do in your workouts so that everything you do works to your advantage.

If you have small wrists like I do, then you will have focus on grip work and building your forearm muscles more (compound exercises can fix this too). If you have a long neck, then focus on neck exercises and building up your traps. Then make sure to build yourself a tailor made wardrobe so that your hard work is always on display when you are in public. You might not be a show off all of the time. But I bet you would like to show off that one part of your body that you have always been insecure about… right?

Once you have understood this, then it is up to you put more focus on the areas of your body where your genetics have decided to curse you.

Watch How Your Body Responds To Certain Scenarios

This is a key thing that you need to do. You can read everything that I tell you here and a lot of it may work. There will be times when you do something ‘right’ in your workout, different to what you have done previously, and that is when you will have found out what works for you! When that does happen, make sure you write it down. If it begins to work again then you know you can use that method over and over again. You will now have learned how to ride your own bodybuilding bike… just know that you will have to change the gears every now and again so that your muscles always have something new to talk about.

Now, this probably won’t happen often… well, it just might. But when it doesn’t, you will be faced with bodybuilding failure. You will either face a plateau or worse… lose muscle mass. I have personally experienced the pain of losing muscle mass, at a time when I was working out the hardest. I just couldn’t figure it out. Looking back now, it was probably a combination of things.

  • Not having enough rest days
  • Working the same muscle group to much
  • Not taking my glutamine supplement
  • Or just not eating the right food before my workout

Since then I haven’t really faced any traumas as I did then. I’ve managed to find ways to prevent that from happening. I guess you could say that I have begun to find my own map. But it’s not to say that the same thing can’t happen again.

The devil really is in the detail here. Just make sure you keep your eye on the ball. Watch how your body responds to everything you do. And when the good things happen, write it down… and celebrate a little.

Create And Follow Your Own Trial And Error

In the last couple of posts, you will have learned the about the importance of

  • Writing things down

(If you don’t yet use a journal, here is a simple one that you can use)

And here’s another simple one, which you can just download.

However, I personally think I can design a better one. If I do, you will know about it.

  • Following up what you did with what you had planned
  • Understanding why you didn’t follow through with the whole plan
  • Drafting a new plan to fix and improve
  • Keeping a journal of that
  • Tracking and analyze the results
  • Using that data that as a base of progression

This is a much better way than following the leader for a few reasons

  • You have different genetics – Your bodies will respond different to different things
  • You may have slightly different goals
  • You don’t know their ‘real’ lifestyle (What they eat, how they eat, how much they sleep etc.)

There are many factors in ones lifestyle that could affect the way one looks and performs in the gym.

But something that is beneficial is if you find a leader in the gym that openly states what works for them, but also recognizes what may work for you, using the same info. I might even be a contender to be your virtual gym partner. Time will be the decider of what happens with that. 🙂

The last thing you want to make sure you do is HAVE FUN!

I’ve already covered a few ways in which you can do this, both when working out and not.

Forget About The Gym! Play Rockband and Guitar Hero For Fitness

Help! I Can Barely Lift My Own Body Weight, How Do I Start?

Working Out is Boring! Lets Just Dance (part 1)

But there’s no point doing any of this if you aren’t going to have some fun along the way. (Don’t worry; I will always be on the quest to find new ways to have fun with bodybuilding)

Once you follow this map in this order, you’ll be able to see where all of the loopholes exist in your workout routine.

See you in the comments.

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15 Things Successful Bodybuilders And Successful Entrepreneurs Have In Common

February 25, 2010 by  
Filed under The Fitness Bug


Which You Should Adapt Too!

(I’m changing my routine again stayfitbuggers (Just for one day 😉 )

I’m not a big fan of ‘labels’ when it comes to certain job roles, as being labeled something is usually just a glorified word to make an unglamorous role sound sexy. But if I look at the things I have been doing with my life, then I have been or still am both of these. A body builder and entrepreneur. And when talking about unglamorous yet sexy named roles, this would definitely be the case with the word ‘entrepreneur’. Look how sexy that word sounds. Throw in a French accent and I’d love to be called that everyday. But most entrepreneurial experiences are far from glamorous. They are often gritty, gut wrenching painful experiences. But on the other side of it however, is pure glamour. It just takes a lot of swimming through shit to get there. But over time, I have come to realize the many similarities that bodybuilders and entrepreneurs have in common. Having stepped in the shoes of both ‘roles’, I’d say I’m pretty qualified to compile such a list. Here goes.

#1 They Have Uber Schtick

What this means is that these guys will find creative ways to get the attention of the masses. In often wild and sometimes risky and humorous ways. But when it does work, the masses will often show love back. Both bodybuilders and entrepreneurs do this. While bodybuilders tend to get people watching them in awe while they pump weights, entrepreneurs will be out making noise and attracting all types of media coverage.

#2 They Are All Crazy

It has been noted quite a few times that Shaun Sinclair is officially ‘nuts’ but hey, I’ve been that way since birth, and I’m not faking sanity for anyone anytime soon. Learn to like and deal with it… or take the road to the high way, just not ‘my’ way. That’s me. But one thing I have noticed with both of these types of people is that they are all loopy, they have lost the plot. In fact, that is with anyone that has been uber successful. Michael Jackson is the best example of that. (R.I.P)

My loopy examples are…

Bodybuilder – Arnold Schwarzenegger (The Terminator for governor)

Entrepreneur – I’d probably say Steve Jobs

#3 They Don’t Understand The Phrase ‘Give Up’

While everyone else worries, focusing on what everyone else thinks about him or her. These guys are busy pushing forward and innovating. Now they probably have had the ‘give up’ mentality at some point. But then this magical thought enters their brain and says to them ‘give up and do what?’ It is at this point they just continue to push forward, which leads to some super eccentric thinking, and like magic, they create something that becomes fantastic. For entrepreneurs it’s a business and for bodybuilders – a body that you will probably never develop.

The bottom line is this: Surround yourself with the best. Only the ‘best’ think this way, regardless if they have become uber successful or not, because they will become uber in some way or another. It’s just a matter of time. Those who don’t think like this tend to adapt the give up mentality, and it is that energy which they naturally decide to force on to others. When you see this happening, take your wings out like the bug, buzz off and fly away.

Oh, and they don’t give a shit about what these folks have to say, unless it’s in the form of some praise or feedback of course.

#4 They Could Probably Steal Your Girl Off Of You, And There Will Be Nothing You Can Do About It.

Unless your lady is really special and really loves you dearly, then these guys could probably sweep your girl right off of her feet.


  1. Women are attracted to men that are dynamic, courageous, passionate, spontaneous and adventurous. Bodybuilders and entrepreneurs rank high in all of these personal traits. Quite simply, women don’t want wimps. They want a man that can stand his ground and be ‘the man’ in a relationship. Are you a wimp? If so then you better stay on… if you don’t, it might just be me that takes your girl. 😉
  2. Every woman loves a man that looks good. Yea, she might not always get that, but you can be damn sure that it’s something she thinks about on a regular basis. Bodybuilders look good! And yes, your lady will stare and make him aware of it. If he’s a good guy, he’ll just laugh it off. But if he’s a bad guy (Like most with the above traits are) then he’ll take her number right in front of you, and there will be nothing you can do about it.

#5 They Naturally Think Like 5%ers

Apparently that figure has dropped to 2%. I guess the world has become a scarier place overtime… who knows? But both of these types of individuals tend to adopt the mindset of a 5%er. Naturally, most entrepreneurs would think this way, but not everyone will have the balls to ‘go at it’ quit there jobs and be a ‘true’ 5%er. But hey, I am only talking about uber successful ones here.

Maybe their similar way of thinking comes from encouraging super productivity. Or maybe just the fact that they know in order to be their best, they have to give it their best shot, and let nothing else get in there way. If that is the case, then they probably were never taught to be a 5%er. They just happen to think this way due to circumstance.

#6 They Plan Everything

Sometimes you can get away without having a plan, but if you look deep into whatever situation you are currently in, you probably ended up there because it was some part of your original plan.

But planning everything is something both uber successful entrepreneurs and bodybuilders do. Sure, plans can change, and in the famous words of the Joker from the movie The Dark Knight…

‘You know what I’ve noticed? Nobody panics when things go “according to plan.” Even if the plan is horrifying! If, tomorrow, I tell the press that, like, a gang banger will get shot, or a truckload of soldiers will be blown up, nobody panics, because it’s all “part of the plan.” But when I say that one little old mayor will die, well then everyone loses their minds!’


Planning is key. Luck can play its part too… sure. But no bodybuilder developed near perfect looking muscles by relying on luck.

#7 They Love What They Do And Do What They Love

You could also call it, sticking to what they know. They just became so good that they simply could not be ignored by the masses. Both bodybuilding and entrepreneurship can have their dull moments, and since starting I have always tried to enlighten you all. But more importantly, I just love this bodybuilding game… I just make it fun, and I hope you read and perceived it that way too. Bodybuilders and Entrepreneurs (especially technology and internet ones) both tend to become.

1) Obsessed with tweaking and testing

2) May often put their love for ‘the role’ before anyone else, including loved ones.

3) Could probably admit that they’ve stepped into the shoes of a manic depressive (from the brutal ups and downs that they face)

But hey, it’s all in the name of love. After all, love really does conquer all.

#8 They Take Their Selves Seriously

Not too seriously though. You will become a person that just plain SUCKS if you are serious 24/7. It’s just not human. Nevertheless both Bodybuilders and entrepreneurs take what they do seriously and believe fully in what they are doing.

Some common crowd responses to this.

1) The Bodybuilder – ‘Oh, you doing the whole bodybuilding ‘thing’ again today? Ah it’s all baloney, stop being so tense and ease up. You’re probably only doing it to attract the ladies anyway’

2) The Entrepreneur – ‘ Hey, long time no see. You still doing the whole Internet business thing?

… Thing?

That is almost an insult to ones being. These types of questions can come from all types of people, depending on your relationship with them. But uber successful people pretty much tend to block these reactions out and follow through with the plan. They just are that serious. But by the time they become uber successful, they are on a speed train that is going too fast for anyone to slow down.

#9 They Present Themselves ‘Oh… So Positively’

And it doesn’t seem to be taught either, it just comes with the territory of the personality (Talking from experience here :)). And they both tend to have a positive presence and image when meeting those they wish to do business with, or with those they wish to accept into their network. Now one may argue that this could be seen as being fake, being positive ALL of the time. But I don’t think it is. I just think that,

  • They know that most people may generally have negative mindsets
  • They know ups and downs happen (For some it’s a public affair)

If so, why would you keep looking ‘down’? With bodybuilding or entrepreneurial hurdles, you rise by pushing forward by being positive. Besides, who wants to meet and aspire to be like a bodybuilder who looks and sounds like he’s in the dumps when you meet him?

#10 They Both Know What It Means To ‘Take A Break’

The rewards at the end of the tunnel for both bodybuilding and entrepreneurship can be great. I’ve had relatively good times wearing both of those shoes. But if there is one thing I have learned, which I know without a doubt that uber successful bodybuilders and entrepreneurs know, it is the importance of taking a break. Of course, when the times demand it, you will have to give it your all. But this is usually just a moment in time.

Success is never overnight, and is quite often thrust upon the individual in a surprising manor, and more often then not; it won’t be a never-ending success story. It will most probably be like a milestone accomplishment, and for many, may cause even more problems in life and introduce a whole new batch of responsibilities. Because of that, these guys know that they need to pace their selves, not take themselves too seriously and live a little. It is within that time of taking a break where they can recharge their batteries.

1) Bodybuilders – Give there bodies a break. Draft and plan the future action. Then execute.

2) Entrepreneurs – Let the mind relax. Take up activities such as yoga (or even bodybuilding). Reanalyze and confirm their current direction. It is at this time where the best decisions start to get made.

#11 They Design Their Workspace For Success

I can bet money that if you were to walk into the room where an uber successful bodybuilder or entrepreneur spends most of their time, that it won’t be the norm.

For the Bodybuilder, you will see…

  • Workout routine journals and drafts
  • Daily plans
  • Posters of Famous Bodybuilding moguls
  • Maybe some home gym equipment
  • Space (Let the mind and body breathe)
  • A door that locks (For ‘me’ time)
  • A decent bed to sleep on (They need proper rest)

For the Entrepreneur

  • A Whiteboard with monthly/ yearly plans
  • Extra notes stuck on the wall surrounding the whiteboard
  • Daily plan
  • Entrepreneurial gadgets – Digi cam, lap top, dual monitor display, business cards, iphone
  • Specifically well-lit room
  • A door that locks
  • Space

There probably are a whole lot more. But these are the ones I know these guys will have placed in their personal structure in some way or another. All of this will happen regardless if these folks plan it this way or not. Because you will attract and become what you think about the most.

#12 They Always Look For Ways To Improve

If you speak to the biggest guy in the room, Entrepreneur or Bodybuilder, you may find that they are also the most humble people in the room. I think it’s a case of the big guy not needing to prove that he has power, but if the little guy does cross the line, he will beat him down and remind him who the daddy is. Think about it…. think of one of the biggest companies out there ‘Google’. And take your pick from any monster-sized bodybuilder you have met. Ok Google might not be exactly humble, but when your hear the CEO speak, it is never in a perfectionist tone.

But it’s probably the fact that they know how many mistakes it took to get to where they are and the improvements that they had to make along the way. So always looking for ways to improve has become a default characteristic of their being.

This is the exact same mind frame that I know you too are adapting to your weightlifting routine. You wouldn’t have ended up reading this post if you hadn’t been. 🙂

#13 They Think Big

Now I could turn around and tell you that thinking big is the wrong thing to do. That thinking big will probably make you fall down and fail. Which is true. But if you want major change and major results, then you will have to think big. All you have to do is break down the plan into smaller steps. Just know that with each step you will have to learn to break out of your comfort zone and step your game up a notch. This surely is easier said than done. But the more you do this, the more natural it will seem when you do it. This applies to bodybuilding and entrepreneurship, and it’s what the uber guys have applied to their strategy in some way or another.

#14 They Are Always Open To Try New Things

I will start this with a famous quote

“The way to succeed is to double your failure rate. Failure is the opportunity to begin again more intelligently.”

Henry Ford

Uber successful bodybuilders and entrepreneurs know this all too well. Which is why they aren’t scared to try new things. The word ‘new’ is what has allowed the world to be how you see it today, and you can be sure that the aftermath is a result of that quote above. Sure, the way in which bodybuilders and entrepreneurs execute this may be slightly different. But the underlying rule is still the same.

Hail to new and innovative bodybuilding products and equipment!

Hail to even more technological breakthroughs!

#15 They Ooze Confidence

Earlier I mentioned that these folks may come across very humble regarding their knew renowned status. But just know that behind that humble being is a very confident person. They have to have been, otherwise no one out there would have believed in them if they didn’t believe in themselves.

Maybe they might have started out as a wimp. It is possible. But the process of building a great body and the process of reaching success in business is a painful one. Enduring pain at any high level is sure to turn the wimpiest of beings into untamed confident beasts.

Before I end this, I’ll leave you with 10 traits of a confident bodybuilder. But quite frankly, like the rest of this article, I think the similarities are present once again when comparing a bodybuilder to an entrepreneur.

1) Walks in a slow and controlled rhythm

2) Always operates on his OWN timetable when walking

3) Walking strides are long—not short and choppy

4) Torso is always straight up

5) Shoulders are upright, back, and relaxed

6) Neck is strong and powerful—yet loose—and is stretched as high as possible

7) Head is always held high

8)  Head will always following the eyes. Eyes are level or higher (never looking down)

9) Head points straight ahead—and is never swiveling around

10) Eyes are looking forward and are focused on the destination (and are never darting around) and chin is always ‘up’.

See you in the comments.

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Bodybuilding Ammunition For ‘UBER’ Productive Workouts (Part 1)

February 23, 2010 by  
Filed under The Fitness Bug


Over the past few weeks you would have learned quite a few ways in which you can prepare your muscles for a real shock to increase strength, and eventually muscle mass. But what would be the use of doing all of that if you don’t know how to get the most out of your efforts. That is why I am introducing bodybuilding ammunition for ‘UBER’ productive workouts. Now I know you all want to see more ways in which you can build your muscles and tweak your exercises. Don’t worry, more goodies are coming (Sorry, quality cannot be produced overnight I am afraid!). But it’s also important that I get the message out about the importance of having some structure in your workouts and talk about some of non- muscle building activities.

If I go back in time to an older post… in fact, two older posts (here and here). I started off by stating the importance of having a goal. I know that your goal will be to build muscle and increase strength. While doing this you will want to have some things in place to ensure that you can continue to reach that goal in the most effective ways possible. These are some ways to help you ensure that you keep up the level of intensity and motivation that you started with in the beginning.

Listen To The Right Music

Now, my love of Rock music has be re-instated with the introduction of music games such as Guitar hero and Rockband. In fact, playing those games is a unique workout within itself (check this post if you missed it). But out of all of the music genres I can think of, Rock is the only genre of music that can get me amped up and keep me amped up during my workouts. Everyone has there favorites, from AC/ DC to Aerosmith. But ever since I played Rockband, it is this band that has been keeping me amped up in recent times.

Anarchy Club – Get Clean

And it is their Rockband 2 intro song which I have placed in my list of ‘One of the greatest rock songs ever’. If that solo doesn’t amp you up and inspire you from a musical point of view, I don’t know what will. I don’t know what it is about this music that enables me to push that last rep without the help of a spotter, but whatever it is, it’s working. If it works for me, then I know it can work for you. The bottom line is this. Pack your ipod with you for EVERY workout and load it up with your personal selection. Your workout is personal, your music is probably personal too, and there will be songs that would have gotten you through a rough patch at some point in your life. Load your ipod with those tracks. Besides, this will keep you focused on your workout and your workout only. No one elses… and you will want to keep it that way.

Find What Inspires You

Now, if I was your everyday joe, I would tell you to go and buy a muscle magazine and get some inspiration from the guys that are ‘doing it’. But like I have said before, don’t follower the leader. Especially from those in muscle magazines. Now I know there are some good ones out there with some good info, that I can agree to. What I’m talking about here is the common everyday muscle head stuff. Don’t follow that. You will need your own ‘map’ (which I will show you how to build in the next few posts). But if you aren’t following anyone else for inspiration (Alright… it’s OK to follow me :)) guess who you will turn to for inspiration?


Here’s what you do

  1. Find a digital camera that records (or just use a camcorder if you have one)
  2. Take pictures and record videos of when you are performing at your BEST
  3. Dedicate a USB stick just for that bodybuilding footage

Now when you have those empty days, this will be the footage that you turn to, to remind yourself of the times when you were suceeding. This is a key way to ensure that you are always suceeding. Because lets face it, success is never final! Especially long term success, and that is the very thing I have been trying to conquer here on this site. That is… Ways to maintain a great body through the inevitable ups and downs that we face in this thing that we call LIFE!


Be A ‘Visualizing’ Bodybuilder

What I mean here, is that you shouldn’t just turn up to the gym for a random workout. Know what you are going to do before you get to the gym. Have a plan, and of course, it’s ok to change it on the fly.

  1. Again, understand what your goal is for that day
  2. Play it out in your mind
  3. Act on doing it for real

This really does have a great impact on giving you a sense of achievement and the more you feel like that everyday the better. Getting the body that you desire requires baby steps. Baby steps can take forever. Patience will often get the better of you. But by doing the above, playing the patience game will become a breeze.

I didn’t want to slip this here, but I’m going to do it anyway.

This is Kratos of the hugely popular PS3 game ‘God of war’ with the 3rd install launching next month. If you want to visualize intensity before a workout, there is no better example this! Yea, it maybe fictional, but with the way the gaming industry is beating Hollywoods butt, that fictional perception is becoming ever so ‘real’ for 2010 and beyond.

I’m going to end part one here for now.

P.S Let me know which you prefer.

1. Long informative posts


2. Post with part series (You luurve anticipation)

See you in the comments.

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Why You Should Get Your Girl To Be A ‘Sexy’ Bodybuilder

February 22, 2010 by  
Filed under The Fitness Bug


It’s a new week stayfitbuggers. And as always, it will be different from the last. No week is ever the same.

Just to let you all know, there will be some new and exciting things happening here at Just keep an eye on your emails, as I will be blasting a newsletter out to you all shortly. If you aren’t subscribed, be sure to hit the ebook to enter your email address or the big ‘get fed’ button for RSS subscriptions.

Now back to the reason why you have subscribed…To feed you fresh new exciting content. 🙂

Why You Need A Bodybuilding Girlfriend?

In the last several months, I have seen a huge increase the number of women taking up bodybuilding. Some of them I even have as friends. But when you stand a ‘fit’ lady (beautiful, sexy, idol) next to a FIT lady, the differences between them are hard to miss. In fact, the ‘fit’ lady may even feel inferior at that current moment. Actually, I know they feel inferior, as I witnessed this over the weekend. And then I got accused for making them feel depressed…. yikes! The ‘fit’ lady actually works out and looks GREAT, but when stood next to the lady that has beautiful cuts, a lady 6 Pac and that whole G.I Jane look, the differences were obvious from both a man and a woman’s perspective. Guys, be careful in situations like this!

But what is a sexy bodybuilder?

Well, just like women who love men with muscles, there will be women who hate it. To be specific, they hate wrestler-sized muscles. They think it is unattractive. To each their own I say to that. But when you switch the sexes and have men commenting on women that have muscles, then I’m going to say it’s all about the sexy woman bodybuilder.

Now, you already know the reasons of why you need a bodybuilding girlfriend from my older post.

But if you really want your lady to compliment you as your partner in crime, whine and dine, then you will want her to build sexy muscle. Not masculine ripped muscles.

Have a look at these women I have stumbled upon recently. I have chosen real everyday women for this, as these are women who are living normal lives, yet building superstar bodies.




These are examples of what I would consider sexy muscles. This is the look, which I say is perfect for your lady to have. It is the type of muscle and tone that allows her to stay feminine when wearing all of those girlie clothes that she loves to wear. But that is not the case with a hardcore woman bodybuilder.

When a woman is built like this, it can look good. But if your lady looks like this, then you will more likely get reactions such as ‘eeeew’  ‘yuck, she looks like a man’. And that really is no compliment to you now is it. And the whole ‘looking like a man’ thing is quite true in a sense. If this type of lady dresses up in ‘girlie wear’ like the sexy bodybuilder lady does, then she will look more like a man dressed as a woman! How ironic is that.

My girl already works out, but does not want to lift weight!

Ok, first of all she can dispel the myth that lifting weights will turn her bulky. Women won’t put on muscle like men do, unless she really does ‘go for it’ (Which some women like to do). She will most likely get more toned by lifting weights, which will be key in adopting the sexy bodybuilder look.

Second – She doesn’t lift any weights at all? I recon she probably looks good. But I bet you she doesn’t look GREAT. And sooner or later she will be faced with the same scenario that the woman I know faced last weekend. She will stand next to a GREAT looking woman, feel inferior and then have the cheek to tell you that it’s your fault why she doesn’t look GREAT.

Feed that info to her and she will be fine.

More Reasons For Her To Be A ‘Sexy’ Bodybuilder

She Will Look Great On Your Arm

Lets face it guys; we all want a woman that everyone else wants… right?

She’s looking after herself and it shows… you must be doing something right? – If you find a great woman, she will probably be responsible for turning you into a great man. But in this case, I think the tables are turned.

She Will Be Happy

If a woman looks genuinely happy when she’s with you, everyone she knows and doesn’t know will notice it, especially if she wasn’t happy before. And she will without a doubt talk about what it is that makes her wake up with a smile on her face everyday. What could that be you may wonder? YOU

Not only will that put you in the good books of friends, mothers, fathers etc. It will also inject new life into your relationship.

Bodybuilding Is A Lifestyle… That You Will Both Be A Part Of

Very soon you will see why this ‘lifestyle’ is so important to me. It’s been rooted into my being since the age of 16, and it all began from being sick of being a skinny guy. But since started, bodybuilding has done wonders for me, and they days or month I stopped, it was like a huge void missing from my life. Here are some of the reasons why I enjoy it so much. 10 Reasons to workout

If you do have a girlfriend, she will either love your body, keep encouraging you workout (as she wants a man that looks good), or she won’t really give a damn and will just love you the way you are bodybuilding or not. Whichever it is, you should consider getting her involved in the lifestyle. Once you both share that passion, it will actually improve the friendship part of your relationship. In fact, you will probably learn a whole lot more about each other, which could spark a whole new dimension into your relationship. But through all of this, just be sure to keep her on the leash. Or she may get addicted and have no more time for you. Or just dump you for a better model. You may even start to think she’s on drugs and decide to enroll her in a drug treatment program because she has lost her mind!

I do love the fact that more women are entering the bodybuilding world, and I do hope that more of them adopt the sexy bodybuilder look only. There will without a doubt be more talk about women bodybuilders, as I know that a woman will always be a key part of your life. The foundation of your being for some of you and it is that foundation which you will want to make solid… for the long term.

See you in the comments.

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The Biggest Bodybuilding Mistake You Will Ever Make!

February 19, 2010 by  
Filed under The Fitness Bug


Staying in tune with the shock body preparation series, I would like to reveal the biggest mistake you are probably making in your weightlifting workouts. And just like a ‘good’ idea, it is very simple and can be so easily be avoided. But before I carry on, let us just reflect on what we know to prepare for thus far.

  • Look after your hands (Prevent calluses)
  • Place visuals of your bodybuilding mantras in the areas that you spend most of your time.
  • Find a training partner
  • Perform the advanced warm-up
  • Increase your endurance
  • Drink water
  • Learn to pace yourself

These are all of the things that have been covered so far in shock body preparation. Now back to the issue at hand.

Shock body exercises are performed to solve the problem for questions such as,

  • How many days should I train per week?
  • How many sets should I perform for each muscle group?
  • What type of rep range should I be using?
  • How long should my workouts last?

In order to stimulating muscle growth. Shock body exercises will be a great solution to these questions because these questions would have been asked ‘after’ you have built a certain level of muscle mass. And it is at this stage that you may become lost on how to take things to the next level.

Now, these are very important questions, which I hope shockbody exercises will help answer. But they will not get answered if you continue to make the biggest bodybuilding mistake EVER! Like many things in life, us humans will continue to over-complicate things and think that all great things achieved have been met by solving some super duper complex formula. Sometimes that is the case, but not often.

But if your muscles are not growing after trying everything from eating 5-7 times a day to increasing the weight that you lift, then I can bet that you have fallen victim to the biggest bodybuilding mistake ever….


You could be doing almost everything correct such as,

  • Increasing your strength to lift heavier weight
  • Taking Glutamine 30m minutes after your workout

You may even be performing the hardgainer workout routine that I posted some weeks back, which focuses on progression. But unless you use physical pen and paper and track your progress weekly without fail, then you could be setting your self up for failure in your muscle gaining efforts.

Your muscles have a memory, and every time that you rip the fibers in your body, your muscles will react by increasing in strength and size. But this will only keep happening if YOU keeping on adding more stress by increasing resistance. But how do you know how you are REALLY progressing if aren’t writing things down? I would rarely see anyone in the gym doing this and I know that you probably won’t do that when you go home either, and you will probably forget what you did by this time anyhow. That is how I know you have either made this mistake or are still making it.

All you have to do now is eliminate all ‘grey area’ and focus on REAL progression. That could be by implementing the hard gainer routine and increasing the weight by 2% every week. And then to write your progression down without fail.

You may be able to test your strength by performing the deadlift exercises that I described here. But true progression can only be gauged by following the above.

Don’t wait up… start progressing properly TODAY!

See you in the comments.

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The Ultimate Shock Bodybuilding Supplement

February 18, 2010 by  
Filed under The Fitness Bug


It’s time to unveil another secret again folks. It is….

… You know what, I can’t be bothered with all of this ‘secret’ shit any more!

You need to take Glutamine as a ‘supplement’. Now get gut stacking!

See you in tomorrows post.


Ok, I can be harsh at times, but that’s to much brutal treatment for you lovely stayfitbuggers. I’ll explain.

I’ve recently introduced ways that you can preapare for shock bodybuilding workouts. For those of you that haven’t been following, this is also known as creative high intensity training (Like HIIT, but the way). However, one thing I didn’t mention to you (which I seem to speak about daily), is the impact that these type of workouts will have on your immune system.

When you put your body through stressful activity, your immune system will take a hit, which exposes you to a higher risk of catching a disease or infection (No risk, no reward right?) And if that does happen, then you will be taken back to that horrible place called injury. And you know you can’t workout then.

But we can prevent that happening by adding Glutamine to your diet. Supplementing with glutamine, right after your workout will enhance your immunes systems ability to handle stress when you workout. It also acts as a great hormone level booster. The growth hormone is very important in this case, as it is responsible for helping your body to increase muscle mass.

Glutamine is also great for replenishing those carbs that you would have lost during your workout.

Remember that lovely post workout recipe that I described here?

Well, that is the type of shake you will need to take 30 minutes after you finish your workout. I haven’t always taken this supplement after my workouts though. I just used to go home and EAT. However, my meals were never specific. This could be the reason why I often felt like crap at the beginning of every other gym session… because I failed to replenish my glycogen stores.

I remember it perfectly in fact. I would walk into the gym, lift some weights for approx 20 minutes, then all of a sudden I would run out of steam. I just couldn’t get it. This didn’t just disable my ability to perform my workout. It also PISSED me right off. I fully prepared for my workout, knowing that I’m about to rip some muscle, and in an instant my body decides to die on me?

This may or may not have happened to you yet. It may even be happening, but you just fail to notice it. Nevertheless, this is the reason why you need to add Glutamine to your post workout meal if you decide to start performing shock body exercises. Don’t know what Glutamine looks like? Take a look to your right >>>>

… It’s that purple coloured tub.

If you aren’t into the whole supplement shake mix, you can easily just take Glutamine on it’s own. If so, just be sure to take it right after you workout.

I’ll leave you with a nice cliche quote once again.

‘Fail to plan, then plan to fail’

See you in the comments.

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Why Hardgainer Bodybuilders Need Tailor-made Wardrobes (Part 2)

February 17, 2010 by  
Filed under The Fitness Bug


Today I’ll show you the 3 places where you can buy yourself a tailor made wardrobe. All have their pros and cons, but which one you wish to go for is entirely down to your own personal preference.

The Cheap

If you want an early taster of what it feels like to own some tailor made gear, then you might want to do it on the cheap first time around. And to do so, you’ll have to fly yourself to one of my favorite continents in the world.

(Thailand, Vietnam and South Korea to be specific)

And this is what you will have to do.

The Guide

  1. When you pack your suit case, you will have to add some weight. A catalogue and your favorite garments to be precise. This is what you will use to pitch to the tailor of what it is you want made. This way you are more likely to get exactly what you want.
  2. When you get to these countries you are going to have to start schmoozing a little. Why? Because you will find many a tailor, but it’s up to you to find out who is actually good. This will save you time and money.
  3. When you find a good one, take time to browse through the fabrics he has on offer. If he is good he will have some lovely ones on offer.
  4. When you go over the design, be REALLY specific with what you want. Every little detail. This is your garment and it’s all about getting what YOU want and how YOU want it to look.
  5. Make sure you discuss prices in advance.
  6. The time to finish your garment will be dependent on the complexity of your specifications. You may be required to revisit in-between this time, so be ready.
  7. When it is all done, try it on and scrutinize every little thing. If there is anything to be fixed, then be sure to give sufficient time for them to complete.
  8. Hopefully you walk away a very happy customer.

In general, what you do here is just copy everything and study everything that well dressed Celebs wear.

And by following the above (with a bit of practice), you will find that your wardrobe truly will be one of your greatest assets. You will get the super start look on the cheap… and trust me, people will react to you like one and the compliments will be many.

How do i know?

Because I have done the same thing in the past, and that is exactly what happened at the time (around 2005-2006).

And like I said yesterday, there is nothing wrong with doing this on the cheap. But to pull this off, all of the above points need to be met to a 10/10 standard. For myself… I prefer the best of both worlds these days. Some cheap, some expensive tailor made wear.

The Web

The rise of the web also means there has been a rise in the no. of Internet businesses out there. Some creative ones too in various industries. And for the tailor made clothes market you now have places such as this.

They give you all of the benefits that a traditional tailor would offer. But they now allow you to do most of the tasks online, such as entering your measurements. That is good if you are a regular when buying tailor made clothes. This site however isn’t a recommendation to you by yours truly. It’s just that they happen to be at the top of Google and seem to have some authority online. But they seem ok, but who knows.

The High Street

If you’re going to go the high street route these days, then you might as well go all out and spend top dollar on a designer suit. Some people may say that the most of what you pay for is just the brand. You can dispute whether that is the case or not in the comments, as I am sure many of you will have some knowledge in that area. Whatever the case is, buying these brands may provide a more authentic, longer lasting, special touch of original design garment over your cheap made solution. But more importantly you are getting what you pay for.

The example I’m going to use is the recent collection from Vivienne Westwood. First, the suit

And now for my favorite shirt.

Yes, you now know a bit more about the Bugmeisters taste in fashion and feel free to copy my taste or slaughter it to death. Heck, I may even start up a bodybuilders stylist venture… who wants to join me 😛

Now that you know the importance of building yourself a tailor made wardrobe and how to go about building one, I’m going to leave the next part to fellow blogger ‘Rusty’ of to show you,

10 Crucial Buying Tips to Look Stylin’ Like James Bond

This truly is a great post from Rusty and I give him credit for it. After all, I can’t know it all… really 🙂

Ok, I do know quite a bit… nevertheless, this is a good guide.

Now go and get suited n booted. Just make sure you stay fit, and don’t get fat!

See u in the comments.

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Why Hardgainer Bodybuilders Need Tailor-made Wardrobes

February 16, 2010 by  
Filed under The Fitness Bug


Shaun has changed his routine again! Have you?

I’ve only talked about what type of clothes bodybuilders should wear once here on The conclusion was that you probably do build muscle to attract the opposite sex, so you might as well start dressing to impress, by wearing clothes that will compliment your body.

But one thing I didn’t cover back then was the advantage of going the tailor-made route.

Tailor made clothing…. isn’t that for high-end, rich and wealthy shoppers?

No… it is not. Besides, building wealth starts off in the mind, and since you are already working out, you are already on your way to joining the wealthy crowd as working out is all about improving body and mind. If you don’t know why you are working out (How… I don’t know) then here are some reasons. But really… you should know.

Anyhow, my point is this. You can buy clothes, designer or non-designer. Both can look good. But clothes that are made for everyone, that are based on common, ectomorph, mesomorph and endomorph body types can in no way bring the best out of your body. This is especially the case with hard gainers. Notably tall ones.


It’s just hard to tell if these people have muscles when they are fully clothed. What ever your body type, you will benefit big time by going the tailor made route. And heres how.

The benefits for,


  • Look better
  • Feel better
  • Be unique (You were born unique, so why should you look like anyone else)

Your wardrobe

  • Will compliment you
  • Your muscles will be your best feature (Unless you have a face as pretty as mine 😉 ) and your tailor made clothes will enhance your best features. Better yet, they will improve your lesser features,which often don’t even get noticed when wearing normal clothes.

Example: Your traps muscles. Which are often hidden, unless they look like this,

Mr. Ronnie Coleman

  • Will last longer

Overall. Re-investing in a custom made wardrobe will make you feel good on the inside and out. You will feel confident because you like the way you look, and the way others perceive you. The first thing you will notice is how people approach, speak and react to you… different types of people too, and it won’t be with there mouths either. It will be with body language.

Who will notice?

  • Women
  • Model Scouts
  • Other bodybuilders

And the great thing about this is that it may even bring new opportunities into your life. It all seems like all of this could cause a radical change, and it probably will. Just know that all you had to do to make this happen was to change your clothes.

Tomorrow I’ll show you just how and where to ‘buy’ this look on the cheap.

Why Hardgainer Bodybuilders Need Tailor-made Wardrobes (Part 2)

See you in the comments.

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The Only Exercise That Will Truly Test Your Strength

February 15, 2010 by  
Filed under The Fitness Bug


I always preach to you how important it is to increase your strength opposed to just lifting to look nice. If you happened to be the biggest guy in the room when I fight breaks out, yet get shoved out of the way by smaller ‘ironically stronger’ guys than you, how stupid will you look? Eh?

That is why you must lift heavy and lift often.

Now I know you have all been doing that. You wouldn’t still be subscribed if you hadn’t been. But every now and again, you should check your strength increasing progress.

Obviously you will feel when you are becoming stronger, but it never does harm to test EXACTLY how strong you have become.

The Dead Lift

The deadlift is already one of the… if the not the best compound exercise out of all.  It will work your calves, hamstrings, quads, glutes, back and core. It can also help you improve your ability to lift explosively too.

But did you know that you can use it to gauge your current strength? Well, you can with this technique.

The Deadlift Strength Test

Estimate your 1RM (1-Rep Max). This is the most weight you can lift for one rep. Then compare it to the table below.

  • Less than your body weight = Weak bastard. You are not Stayfitbug worthy.
  • 1.25 x your body weight = You just about pass.
  • 1.5 x body weight = You are a certified fit-bugger and you are not be messed with.
  • 2 x body weight = You are an animal. You might even be able to teach me a thing or two. 🙂

As I mentioned at the start of the year, there will be many new products, services, workout routines and even exercises that will enter the market. Hell… even I’m in the process of cooking up some goodness as you all know (Take the survey If you haven’t done so already). But key exercises like the deadlift and squat will remain the daddy of all exercises for some time to come.
See you in the comments.

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The Most Important Bodybuilding Supplement… EVER!

February 12, 2010 by  
Filed under The Fitness Bug


I could have added this to the whole shock body exercise preparation series that you have all been bombarded with this week, seeing as taking supplements is a key part of taking your muscles to the next level. But I decided to give this supplement some special treatment, by giving it it’s own post.

Most important supplement you say eh? How is that so? Our bodies need a variety of supplements to enable us to build hulk size muscles!

Yes that is true. But just like all of the other secrets that I unveil here at, It has usually been sitting right under your nose the whole time. Yet I bet you don’t take enough of the stuff.


What the hell… that’s info even a 5 year old kid would know Shaun. Rubbish post… I’m outta here!

…. 😐

But wait!

Check out this info before you decide to hit the X button. I can guarantee you I will correct your current ways. Because I can guarantee you that you are not drinking enough water… even if you think you are.

Water is so important, that I consider it a ‘supplement‘ more than just some human need.

Scientist Fact

According to Jonny Bowden’s book ‘The 150 Healthiest Foods on Earth‘ and a few other scientists out there, our body is 83 percent water. Your muscles are 75 percent water. Even your brain is 74 percent water.

Since you now know that… how the hell are you going to be trying to fill your body full of some whey protein shake. Eh?

I bet your diet looks a little something like this

  • Food 40%
  • Shakes and snacks 40%
  • Water 20%

Or something not far off from that. I like taking protein shakes and supplements as much as you do. In fact, you need supplements if your goal is to take your body to the next level. But your current ‘ways’ are just wrong.

And now for the high school science lesson.

The Benefits Of Water

  • Crucial to live and survive
  • Can help improve energy
  • Increase mental and physical performance
  • Remove various toxins and waste from your body.

But most importantly for you, is that drinking water is necessary to digest and absorb vitamins and nutrients. That means,

No water = No digesting those ‘protein shakes‘ That you love ever so much.

And you’ll have a hard time staying true to the saying,

You are what you eat

As your body won’t be very effective in converting protein into muscle.

Have I converted you to remain on this post yet? Yea… I think so!

But I’m not going to beat you up about it too much though. Because not drinking enough water is something that we all do, myself included.

Here Is a Quick Solution.

  1. Drink a large glass of water with every meal
  2. Carry a large bottle of water with you and make it a daily goal to finish it by the end of the day
  3. Have a glass of water after every alcoholic drink when you are out partying

The third one I have been doing for years. It seemed to prove effective every time I tried to drive back home. Oops! Did I just say that 😮 well, I was sober almost every time, so not guilty!

Sure, water is far from a sexy supplement, and doing the above might even bore you to death at times. But doing so and following through with it will allow for some drastic improvements to your body, for the way it looks AND feels. And this is definitely something you will want to do if you are preparing for shock body exercises.

See you in the comments.

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