Ballin 25th Bday during contest prep

I am officially 25!! Or just call me a quarter century old, whichever you prefer ;P either way, I'm getting up there number wise... but I feel great! At the age of 25 I'm waaaaay more in shape and feel healthier/more confident than I did at the age of 18. Just goes to show ya how fitness can really enhance your future, it's up to us to treat our body the way it deserves. Your body will love the ishhh out of you back, trustttt me :D

Well Blair wanted me to enjoy my 25th Bday knowing that I still had to be on my contest prep

grind... so she set up a contest prep friendly mini vacay :)) she meal prepped for the next 3 days, called local gyms for us to train out there and restaurants that would cook under strict instructions. It took a little bit preparing it out, but she is a balla and made my bday feel super special. She even brought all my supplements and food scale with me (I'd be lost without it!!).

She even walks down every few hours if needed to pop my meals in the hotel lobby microwave. Am I lucky or am I Damn lucky?!!! A good support system really helps keep you on track, it helps to have someone always having your back and helping you remember that you CAN do this when you doubt yourself bc let's face it, YOU ARE HUMAN and that negative doubt creeps up every now and then.

We went to Pappadeaux's and the staff was super accomodating. They took my contest prep very seriously, even the manager came out and reassured me that she would make sure the chef cooked to my liking and didn't include any oil or fats. She even saved my life bc I ordered red beans and rice to go with my fish (it was my high carb day) and

she rushed out saying noooo it has butter cooked in it!!! Whewww I would have been ruined haha I ordered the baked swordfish with grilled asparagus and brocoli florets.... Omggg I wish I could meal prep my fish like that every day. SHEER PERFECTION. I couldn't believe no oils were used. It was the bomb.com! It was was nice to eat out on my bday and still remain within my macros.

The big deal though for me... or what I thought would be a big deal was to resist alcohol on my birthday... and I'm still alive woohoo! I feel like I am in rehab or AA lmao noooope! Just a bodybuilder prepping for a show ;P blair had a couple cocktails at dinner, but I was perfectly content with my lemon water... kept thinking of my total package on stage and knew drinking poison (I call it that lately.. it's the devil to me right now haha) would just set me behind on my schedule. This sober bday gal still had a blast blast :D

Today we are hitting up a badass water park and walking a killer boardwalk filled with rides. Tomorrow is the beachhhh! Having fun, but still keeping myself on my grind. It is possible to enjoy the best of both worlds :) you just have to prepare or be prepared to fail!

Now off to kill my workout for the day! Excited to play in a new playground (gym) today. Change of scenery will be nice. Hope everyone takes it to their next level today, be a monSTAR and kill it!

Amanda
The Buff Swan
Nextlevelshit: a new day, a new level!

You should just stick to cardio....

As most of you guys know, I work at a casino over in Lake Charles, La. I get guys plastered all the time as I work the graveyard shift (blechh)

This blog will explain how I overcome and currently deal with 2 major obstacles that concern cocktailing from midnight to 8am.

1.) SLEEP = GROWTH
anddd... graveyard schedule makes this nearly impossible. It is seriously so hard to get the dang sandman to bring me a frigggggin dream that lasts 8 hours straight! My days seem to blend together some times and it is hard keeping track of my meals and when my last meal should be. This is a serious struggle for me :/ I somehow make it happen though cap'n, even if it means I have to fast for 12 hrs straight WIDE AWAKE.

Le sigh....

I stress most about losing precious muscle mass since protein synthesis and human growth hormone is at it's peak while during REM sleep. JUST GIVE ME ALL DA GAINZZZ, screw sleep :(

2.) MALE GUESTS IN MY SECTION TELLING ME HOW I SHOULD TRAIN.
Look dude, do you want this cocktail filled with calories that match your flab or not?! I honestly don't want to stand here listening to how I shouldn't gain anymore muscle mass. "Just focus on cardio, you are already beautiful. You don't want to start looking manly do you?" ummm thanks sexist prick for educating me on what I should look like and how I should transform into a zombie cardio bunny.

I LIKE MUSCLES
I LIKE LIFTING HEAVY SHIT
I LIKE BEING LEAN
I LIKE EATING TO GROW

This makes me manly? Well move over there lil (or sometimes very big) fella and let me show you how a real "man" lifts..

Contest prep already puts me on edge mentally lol so these glorious gems in my sections do not help my cause.

I don't train for YOU! This is MY sport and I WILL excel at it
So bring on the MANLINESS lol


DOUBLE LE SIGH... no bro you can't feel my biceps and I won't do a pose off for you. This isn't the circus, I am a cocktail server.

"Stay hungry and devour the gainz!"
#Nextlevelshit "A new day, a new level!"

Amanda
The Buff Swan

NOTE TO SELF/FLEX FRIDAY

So today we switched up my training routine. I work graveyards (12am-8am) and for the past 4 weeks I would train BEFORE I go into work. Well we decided to spice things up a bit and reversed it. I now train AFTER work. Energy levels seemed lower going into my workout, but after my first set I KILLED it and even broke a squat PR: 185 for 10 reps after 80 reps. WHOOP, NEXT LEVEL SHIT ACQUIRED! So maybe training after work isn't a bad thing, wasn't too crowded either at 7am.

Hit ya with some FLEX FRIDAYYYYY yo!

Some note to self's I realized today:

1.) BE EXTREMELY CAREFUL ON LEG DAY AFTER A PREWORKOUT MEAL CONSISTING OF LONDON BROIL STEAK. During my second intra circuit, I reached down for the barbell to do some lunges and I could taste the steak boiling up to my mouth. RED FLAG RED FLAG! lol

2.) Don't be lazy and do the insane amount of weight a previous BONEHEAD lifter left after not reracking his weights. I was so exhausted, I said fawkkk it and decided to do some really heavy seated calf raises. END RESULT: Almost twisted my ankle :( One injury could throw out my competition completely, no thank you dude!

3.) The powerlifter posse DOES NOT, I repeat DOES NOT train in the mornings! Um winning! They always hog the squat racks in the evenings. I don't think they know anything else other than squats, I always have to glare the evil eye at them on my leg days. Yeah yeah yeah, you can lift 3x more than me girly powerlifter, but do you even AESTHETICS BROGIRL?! lol

3.) Try to introduce a new kind of meat into my menu for meal prep. Repetitive tupperware meals can be mentally exhausting and since I loveeee fish, figured I would experiment with different kinds of white fish. This morning I have discovered the realm of RED SNAPPER! muahahaha I will let ya'll know how it tastes.

4.) About 4 weeks into my prep, I have noticed that my waist has gotten a little "thicker" width wise. I still have a 6 pack throughout the entire day, just a little wider is all. Curious to see if it chisels down again once I cut again. I am known for my tiny waist, so I hope it makes a come back!

5.) During my off season, I need to hit legs HARD! my quads are nice, but they aren't popping and sweeping the way I want symmetrically to the rest of my physique. wahhh. I gots this shit though. Beastmode: ON

5.) PB2 is the SHIZNIT!! I was weary about powdered peanut butter b/c let's face it, pb in it's glorious buttery form is like golden sunshine on a candy ribbon rainbow...nothing can compare. I've tried soy peanut butter once and instantly gave it to my dogs lol tasted like shiiiiit! But this... PB2 is the real deal! Look it up, got it at wal-mart. The nutrition label is even more glorious. YOU ARE WELCOME!

6.) I'M A M'FING BOSS AND DON'T FAWGET IT, YA HEARD?!

Stay Hungry and Devour the Gainz!
#Nextlevelshit
"A new day, a new level!"

Amanda
The Buff Swan

Craving Attack!!!

So I woke up...
and wanted twizzlers, wine, a big ol greasy burger, go out to eat and have drinks/dance the night away...

Then I realized my mind was playing tricks on me, my old habits were trying to rear their ugly head.
I sucked it up like the buff buttercup I am and prepared my staple contest prep diet and fantasized it being pancakes dripped in syrup with a sauage and cheese biscuit mmmm and a donut for dessert! :P
Mind body concentration works with my meals too!

I AM a human being and I do have these urges, but I trained myself to instantly reminisce on the day I initially decided to start this journey and really soak in that feeling of being pumped about starting this process and the final outcome. I simply imagine myself on stage and think of what i would look like WITH that garbage in my system and what I would look WITHOUT that shiiiit.

BOOM instant motivation lol

My other 2 good ways to curb cravings are:

WATER (that jug saves my life) it keeps my belly full and keeps it from wanting food to fill it up.
SUGAR FREE GUM- sometimes eating is a bored habit so chewing keeps that bored feeling satisfied.

If all else fails, I'll have a little extra protein to keep me full in the form of a small chicken tenderloin or turkey breast. I'd rather have protein in my system than a carb or fat.

TRAINING WISE: I FELT INSANELY GOOD TRAINING BACK AND BIS. Felt vascular, strong, and focused. As I am writing this, I have meal 2 in my belly and life is goooood! The babes and I are going for a picnic later today at noon for my final meal. London Broil steak with sweet potatoes and unlimited veggies.... NOM NOM NOM. Screw a restaurant date when we can cook our own meal and enjoy it with a lake scene and pretty weather.

STAY HUNGRY AND YOU WILL DEVOUR THE GAINZ
#Nextlevelshit
A new day, a new level

-Amanda
The Buff Swan

I said YES to PREP!

4 weeks ago, I was scrolling through my Facebook newsfeed munching on a protein bar when BOOM...

I GOT BIT BY THE COMPETITION BUG. A fellow co-worker posted a status asking the book of faces whether or not he should do one last show before her gets too busy with medical school. I got to thinking... "Man, I wish I would have been more prepared b/c I would love to rock out my first show... I mean I workout and eat clean almost ALLLL the time." I simply commented saying how insanely jealous I was and then the magic AHA! words... "The contest is 16 weeks away...plenty of time to prep if you decide to be about it!" he replied.... say whaaa?!

ahhhh 16 weeks? Is that enough time? Am I physically ready? SHIIIIT, am I MENTALLY ready? And then for some reason in a millisecond, I immediately said, "yes...yeahh, FUCK YAH I'm doing it!" I felt as if immediately after those words slipped from my lips, every second mattered!

I.......WAS..... GOING.......TO........CRUSH.....THIS........SHIT... YO!

Why did I say yes? I mean I was perfectly content just being the "fitness girl/guru" seen by friends and family... but then I realized that was just it, I didn't want to be JUST "content." I've always been a competitive athlete growing up and bodybuilding has given me a way to be constantly competitive against yesterday "me" on the daily basis.

Playing softball my whole life, I always had a team of girls to rely on and use each other's strengths and synergy to win ball games, even championships! Whenever asked how I personally did in games, I always included how I couldn't have done it without the support of my team having my back and helping make spectacular plays.
......well bodybuilding competitions are an INDIVIDUAL sport. If I slacked off a little in a softball game, we could still win the game... if I hit a freaking bombbb and made a diving catch, we could still lose the game.

but.. THIS?! This sport is all about pushing myself to my ultimate limits in the gym, in the kitchen, in my social life, and my mental game. Every choice I make on the daily affects my "homerun" package on that stage August 16th. I crave that euphoric feeling of being on stage, all eyes on me admiring the human physique when pushed to it's ultimate peak with strategic planning to manipulate aesthetics. I love the idea of science, nutrition, mental reconstruction, hitting goals and killing it in the gym all balled up and combined into one. Plus that "tight" and "shredded" feeling of having no fat surrounding your muscles is the greatest feeling everrrrrr!

Just typing all of this is getting me PUMPED and I promise you all that I WILL bring my A+++ game and that next level shit on stage.

I guess moral of the story is: Never settle on breaking the boundaries. Complacency surrounds us daily and it's up to you if you want to surpass "average". Sometimes... making a spur of the moment decision that makes you nervous, excited, doubtful, determined all at once is the sign of a GREAT decision that will shape your future self.

This was one of those decisions.

Amanda
The Buff Swan

Started from the bottom... now I'm here... almost... kinda!

Sorry guys that I have been sort of MIA lately from my blog. Studying for my certification on top of working graveyards at the casino and starting an online training program is pulling me in 287,289,738 different directions! But I am PASSIONATE about this lifestyle and I want to share my knowledge with anyone willing to read, watch, hear, and listen!


As most of you guys know, I made the decision to train for my first  NPC bodybuilding competition this upcoming August!!! I will be competing in the novice physique category and I am currently PUMPED and OBSESSED with bringing the world and judges my best debut package on stage :D

I will be utilizing this blog as a way to track my progress leading up to my first competition and share some cool ass shit along the way. I am 4 weeks into my prep and 13 weeks away from flexing DA GOODS and strutting my hard work!

It has been mentally tough more than anything so I will use this blog as a diary to cleanse my thoughts
and help destress. I have noooo idea where this blog will take me (I make this ishhh up as I go yo lol), but I do hope it can be entertainment for fitness enthusiasts filled with humor, inspiration for others when I post my struggles, and motivation to maybe start your own competition or healthy lifestyle journey! Later today I will be posting my first competition blog topic: What made me say YES to contest Prep!

I appreciate the ongoing support guys and I hope you all stay hungry today when it comes to your current goals in life! Stay hungry and you WILL devour the gainz! Don't let the monotonous day to day hours get in the way of your future dreams! Make your mark in life and don't stop until you are at the top! Screw Drake, YOU belong to start from the bottom and climb to the top!!

Amanda
The Buff Swan

Fasted cardio for FASTER fat loss

So I got a few questions about fasted cardio... How to do it, why to do it, and what to eat post workout. Hope ya'll are ready for this next level shit I'm about to throw your way on this topic b/c here comes the BOOM!

I'm sure many of you peeps have endlessly ran like a hamster on a treadmill or slaved away on a stationary bike and despite being on a "bike," you get nowhere results wise.... your same happy (sometimes fluffy lol) ass is sitting on that bike with no progress to show for it.

Before you reach in the fridge or pantry next morning you workout for breakfast to "fuel" your day.... how about you make your body earn that meal with a little fasted cardio??

Here is how it works:

When you eat breakfast, you restore your glycogen levels and insulin levels are spiked... so when you do cardio it will take more intensity and work to reach your fat storage. Your body uses 3 storages in a specific order for energy and fuel. The first storage system is your carbohydrates, then fat, and finally protein. Most people only last through the carbohydrate storage phase so right when you reach your fat storage, you say, "whewww that's a wrap!"

Well if your goal is fat loss and trimming up, wouldn't it be a lot easier to just skip to the fat storage?!! Yeah I thought so too :P When you first wake up, put on your dang nikes (bc they are my shiiiit), plug in those headphones and get on your cardio grind!! By skipping breakfast, your glycogen levels (carbohydrates) are wiped the faqqq out and are next to none. With your carb tank empty, guess who is next in line?!! Yup, that stubborn fat dude. So when you start doing your cardio, your body is FORCED to reach to your fat storage for energy since protein is it's last resort. Now spot reduction is IMPOSSIBLE, but you may be able to burn the fat storages in areas that are very stubborn doing this method such as abdominal, hips, and thigh fat.

How to do it:

Go do your cardio on an empty stomach when you wake up (You are allowed black coffee, green tea, and water though). Don't go above 30 mins though or you might spill over to your protein storages which means lean muscle mass lost... OH NO, NOT MY HARD EARNED GAINS?!!!

If you are worried about losing your precious muscle, take some BCAA supplement beforehand to prevent muscle breakdown

Or drink one scoop of a whey protein shake so your guns won't be puny over time.

The intensity is up to you and really it comes down to your overall diet! Since I keep my diet on point and I keep my intensity high in the weight room, my cardio is never crazy enough to the point where I hate it. Walking on an inclined treadmill matched with a moderate level elliptical for 30 mins (15 mins each) is enough for me right now according to my goals.

What to eat afterward:


Now this part is extremely important. You don't want all these strategic planning and hard work doing cardio to be wasted and for nothing. JUST B/C YOU KILLED SOME FASTED CARDIO DOES NOT GIVE YOU THE OK TO PIG OUT. I always prepackage my 1st meal with me to eat immediately after so I don't binge or make a poor choice food wise in result of that starved, desperate feeling. Your body is screaming for glycogen at this point so stay strong and bring your meal with you!!! I usually take about 4-6 oz of a lean protein (don't fill up your fat storage levels so quickly again after this process) such as turkey, chicken, fish, or egg whites. If you have the hankering for something "fatty" or sweet try to stick with a handful nuts or my favorite, non fat dannon greek yogurt that is only 80 calories. Carbs wise, stick to leafy greens or starchy veggies like broccoli, squash, carrots, etc. If you are going to lift afterward, I recommend eating a complex carb to last throughout your workout such as plain oatmeal.

Now go out there and LITERALLY kill your fat like a hungry beast with some fasted cardio. The endorphins alone are addicting and goes well with that burned fat :)

• Now remember, your diet HAS to be on point for this to work. It is best to eat smaller portions every few hours throughout the day after your fasted cardio.

STAY HUNGRY AND DEVOUR THE GAINZ

Get Physical with your Chesticles Ladies!

A common joke in the gym is , "Don't skip leg day, bro!!" Well girls, I'm sorry, but not sorry... "Don't skip chest day, woman!" Time and time again, I see girls working away at just their legs and the cardio machines never even giving a thought that maybe their chest area IS IN FACT comprised of different muscles, it isn't just ALLLL about your boobs ladies! They aren't THAT glamourous.. (or maybe they are lol) but that is beside the point!! These are some myths that need to be busted and erased from your brain washed minds!!

• But, but...My glorious breasts will shrink!!
• Relax Miss Busty... Fat and muscle are two COMPLETELY different things. Fat can't "turn" into muscle so don't worry about cranking out some chest flys and worry about them shrinking. They will only appear smaller if your body fat percentage drops, hence why female body builders have small breasts on stage b/c they drop body fat next to nothing. So you will be fine as long as you are not in a calorie deficit.
• Men only train chest for pecs! I don't want to appear bulky and manly.
• Women only produce a fraction of the testosterone and hormones a man produces. What a male produces in a day is what we produce in a whole week!! So you don't even have the hardware to produce "bulky" muscle, so simmer down there gal.

If anything, training your chest will actually stimulate growth in your pecs, making your breasts more pumped and enlarged. So yes, chest day CAN HELP YOUR BOOBS LOOK PERKIER. Boom, I just blew your mind.

I actually love chest day b/c it gives people the optical illusion that my little "girls" are bigger than what they really are! After training chest for awhile, you will get a "chest split" so it accentuates my cleavage (if you want to call it that haha) and makes it looks like I am not completely flat chested when I am dieting.

SHOULDERS SHOULDERS SHOULDERS! Your trained, more profound chest will actually make your delts pop out and separate them more :)

Oh and are you tired of those "chicken nuggets" that are known as those lil chubs of armpit fat? Do some dang bench press, chest flys and cable crosses. Your arm pits will thank you.

Before you laugh at a guy for skipping leg day ladies, ask yourself... "when was the last time I trained my chesticles?" -_-

"Stay Hungry and Devour the Gainz!"

Honey Turkey Burgers

Recipe of the Week: Lean Protein Packed Burgers

We all know if you want to be lean, ripped, or build bigger muscle, you HAVE TO consume protein packed meals. What is great about turkey is that not only is it LOADED with our buddy pal, protein, but it also boasts the badge of LOW-FAT. Turkey has the bragging rights of only having 1-3g of fat per serving. Badabing!! The greatest combo for getting and staying lean. Ahhh a match made in heaven for bodybuilders or anyone looking to get lean.... GOBBLE GOBBLE

There is no way around it, if you want that skin tearing leanness....you need to repair your destroyed muscle fibers after a crazy intense lifting session with some good ol amino acids. Turkey contains the amino acid, tryptophan. And YES it IS a myth that this amino acid causes drowsiness (You know the old excuse your uncle would make for when he passes out on the couch snoring after Thanksgiving). There is not enough in turkey to cause significant amounts of serotonin to be released into your body causing sleepiness.... so just admit it, you over ate A LOT and in a food coma now b/c of it.

Another great attribute turkey has over other protein sources such as the ever popular beef, is that turkey is very low in cholesterol at only 40mg.

So without further ado, here is the easy peasy recipe for Blair's (my ever supportive gf) recipe for Honey Turkey burgers. Ditch those crummy fast food burgers and trade in for an even better upgrade health AND taste wise:

Honey Turkey Burger with carrots and bell peppers

Ingredients:

85% lean ground turkey (6 oz)

half bell pepper 

1 carrot

1/4 cup plain bread crumbs (look for healthiest option according to label)

1.5tbs all natural honey

Mrs. Dash fiesta lime seasoning

cayenne pepper

diced green onion

garlic salt

onion powder

1. Take skillet and fill with 1/2 in of water and fire up stove top.
2. Take small pot, fill with 1/2in of water and add sliced carrots.
3. while skillet being heated, take all ingredients (minus bell pepper and carrot) and mix into ground meat.
4. cook about 3-5 mins on each side or until turns golden brown and lightly seared.
5. add bell peppers and sautee until soft
6. when carrots come to a boil, simmer and cover pan until nice and soft. (you can even add a little honey to your carrots, I recommend!)
7. Indulge in a juicy burger fest brought to you by Mr. Turkey. No bun needed, it's that good! Plus the carb is unnecessary :) Unless you are bulking of course :P I like mine spicy so I have a heavy hand on the cayenne and fiesta lime lol

Enjoy this meal when refueling the machine after your next grueling workout!

Fast your way to a fast transformation

Intermittent Fasting

Meee? Neverrrr :P

Most of you guys have heard the myth that the only way to build a stellar metabolism while building muscle and burning fat is by eating every 3 hours five to six times a day. Not everyone is built the same and this may not be the right route for you....I know it wasn't for me!

What if I told you that it is possible to get that killer lean physique while fasting 13-16 hours a day and eating 3 meals within only 8 hours anddddd hit your macros (protein, fats, carbs) and calories for the day? Think I'm crazy? Well that's the way I do my eating and I LOVE the results I have gotten thus far.

Let me break it on down for you boo boo:

First off, do not confuse intermittent fasting with STARVING!!! You are still getting your nutrients and calories in your body each day, you will not under eat! What I love about this "diet" (I hate using the term diet b/c it is a lifestyle habit, not a one time grueling thing you force yourself to do) is that intermittent fasting is treated just like training. When you lift or do aerobic exercises you are obviously putting your body under stress... STRESS BUILDS MUSCLE...PERIOD. Your body responds to this stress and triggers growth. This "controversial" diet is nutritional stress and this is what your body needs.

The Founding Father of Intermittent Fasting or a.k.a "The Warrior Diet."

This nutritional genius goes by the name of Ori Hofmekler. According to Hofmekler, who recommends 12-16 hours of fasting (including sleep), “With these short-term fasts, you trigger stress response agents...These are stress protein, heat shock proteins, certain kinds of enzymes, and anti-inflammatory and immune molecules that practically search and destroy every weak element in your body.”

Humans are clearly programmed for thriving under stress, just look at our ancestors who had to literally fast until they scavenged for nuts and berries or were successful with their hunts and obtained meat. Does "survival of the fittest" ring a bell? DING DING! We evolved from the ancestors who thrived the best under stress so lucky for you, if you don't live by a McDonald's or Burger King, YOU WILL SURVIVE... whew that was a close call! Technology has helped to remove stress from our daily lives with fast food joints, vending machines, grocery stores, restaurants, etc.

BENEFITS OF INTERMITTENT FASTING:

1. Anti-aging effects
2. Spikes insulin sensitivity (For better protein synthesis and muscle gains)
3. Increased fat loss. LSU (GEAUX TIGERS) concluded that fasting resulted in 4% body fat loss within 22 days. Say whaaaa?!!
4. Burns excess energy

“In fitness, exercise is important, but nutritional stress is even more important,” says Hofmekler. “Combining both of them is the magic formula—if you add to that the right food, nothing can stop you.”

Get your fast on peeps with intermittent fasting!

"Stay hungry, devour gainz!"
-The Buff Swan

The Yolk's On You!

We have all heard the old health adage of how eggs are a healthy component to your breakfast arsenal. Scrambled, omelette, boiled, sunny side up: All of these combinations make for favorites to start off your day.

You wake up, get your skillet ready on the stove top, break out the egg carton and ~CRACK~ the golden treasure comes pouring out. It's so fluffy and tasty so the media mustttttt be right when they say this deliciousness is actually bad for you right?!!! All of that unneeded cholesterol is clogging your arteries every time you indulge into that omelette, shame on you!!!

Well I'm here to say the yolk's on them fools! Don't feel guilty next time you leave the yolks in your scrambled eggs next time because the yolk actually contains awesome sauce for your body.

Yolk benefits include:

• 80% of the overall egg's vitamins and minerals (10 to be exact!)
• 1/5 of total protein
• Contains Riboflavin that actually aids in lowering cholesterol levels
• Contains Lecithin which prevents most of the cholesterol from even being absorbed in your digestive tract
• lowers low density lipids (bad cholesterol)

Any who, your body actually NEEDS cholesterol anyway!!!! The cholesterol in eggs actually helps to synthesize testosterone which in turn helps burn fat, then leads to lean muscle mass.... umm yes, this type of cholesterol helps you gain lean muscle! So yolks can't be that bad of a dude then, huh?!

"O.K BUFF SWAN, WE GET IT. CHOLESTEROL IN YOLKS WON'T GIVE YOU A HEART ATTACK. BUT WHAT ABOUT THE "HIGH" FAT CONTENT?"

When it comes to overall health and bodybuilding, the name of the fat game is OMEGA-3s! and man do these yellow bad boys pack a mighty omega-3 punch right in the kisser. What this means for you is that this fat content is stored as energy directly in your muscle cells and promotes brain function. So unlike your hearty breakfast bagels, they won't be stored as BODYfat. I'll take this fat guy any day in that case! :P

TIP!!!!: If you are afraid of going over your fat content for the day, but want to go ham on protein, add in some liquid egg whites to your whole eggs for a protein kick.

Really want to take your "fat" game to the next level? Go Brown!!

If you are serious about your omega-3 fat intake, opt for brown eggs next time. They might not be as glossy as your run of the mill white ones, but these dingy looking fellas actually contain TWICE the amount of omega-3s as white eggs. Added bonuses for the brown eggs are that they have 1/3 less cholesterol, 1/4 less saturated fat, 3 times more vitamin E, and and a whopping 7 times more beta carotene. And did I mention that the yolks look much more golden, bigger, and waaaaaay fluffier. MMMM, okay I can't handle all of this food porn anymore, I'm going to cook me some eggs guys!

-The Buff Swan

"Stay hungry, devour the gainz!"

In this video, I explain the ins and outs of the gym lifestyle that have helped me embrace this new world and gain a healthier me.

I talk about:
why girls should lift heavy,
what KIND of workouts to do in the gym
basic nutrition
cardio
supplementation
how to use instagram to keep you motivated.

Remember to stay hungry and you WILL devour the gainz!

-The Buff Swan