WANNA LOOK LIKE MR. UNIVERSE?

These are the healthier ways to be a Mr. Universe:


Eat 2 grams of protein per every kilogram of body weight. If you weigh 70 kgs then your daily protein intake is around 140 grams. It’s just a guideline of protein intake to follow, a little less or more wouldn’t do any harm. Most protein sources have about 15-20% protein by uncooked weight. So, 140 grams of protein is around 800 grams of uncooked protein like fish, chicken, tempeh, tofu, soy beans, and nuts; spread over 3 big meals and 2 snacks.

Vary your sources of protein, it’s better to combine multiple protein sources in your diet than to just rely on one or two sources. Beef, although it scores high in protein biological value, has a downside, it contains a lot of uric-acid that thickens the blood and lowers your blood’s ability to carry oxygen. Besides, all proteins have certain unique amino-acids, some are high in certain amino acids. By combining the sources, we are able to even out on the supply of all amino acids. White proteins from chicken, fish, soy, tempeh, tofu, red beans, mung beans and nuts have their place in a healthy diet. They are natural food sources like beef that contains a lot less uric-acid, and provide unique health benefits.

Prioritize on getting just as much vegetables. When it comes to vegetables, the less processing involved, the better. Many can even be consumed raw. There are concerns that a lot of vegetables today actually contain less nutrients that the same vegetables planted and harvested 100 years ago. So, to guard yourself with enough essential nutrients from this food group, you may need to blend some of those vegetables.

As for supplements, try going the new “whole food” routine for awhile and see how far it gets you… which I believe will be pretty far. But if you want to have some nutritional supplementation, I would recommend you cover the important basics like daily multivitamins and minerals, essential fatty acids (Omega-3), vitamin C, calcium-magnesium and vitamin D.

Ask your personal trainer to push you harder during training and really pay meticulous attention to your exercise form at all times. And remember to have sufficient recovery time. The most common mistakes that aspiring fitness goers make are being disciplined only with training and nutrition but playing down the importance of rest and recovery.

Last but not least, we all have our individual yet unique bone structure, muscle shape, muscle fiber composition, learning pace, consistency, recovery ability, hormonal profiles, desire to win, ability to withstand the most strenuous of exercise challenges… all that affect how fast we can develop our muscles and how much we can grow.

It’s good to have a role model to motivate, but it’s even greater to identify your own potential and be the best  you can be.