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Here's To The New You: The Right Way To Get Ripped!
Everything you need to know about bulking up the right way is here!
by Lamar Roque | Jan 24, 2015
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New You

Welcome to the new you, FHM Nation! 

We've just entered a New Year, and there's no better time to turn things around than now. If you're on the heavier side, now is the time to slim down and bulk up. And if you're a bit on the skinny side, well, you know what to do. In fact, you've always had!

All we're trying to say is that it's never too late to change your body for the better. And our goal is to prove that to you for the whole month of January. Don't lose hope, bros. We're here to help you out!

If you want to bulk up the right way, you're going to have to familiarize yourself with protein and the many benefits it promises you. Yep, the #beastmode way to popping pecs and gun-show worthy pythons is knowing how the heck this protein works. Read on to know more!


Whey protein is a “complete protein” that is a byproduct in cheese production. It is fast and easy to digest. The best bit: It provides the body the 20 amino acids needed for bone repair and muscle development.

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When you build muscles, you subject them to a “tear and repair” process. “When your muscles are worked to the limits through resistance training, this creates micro tears, which spur an immediate body reaction to go into repair mode,” says Joseph Pagulayan, US-certified fitness and performance coach and head coach at Ground Zero Fitness at The Grove by Rockwell.

Drinking whey aids the process of re-building these torn fibers for size and strength of your muscles. Of course, dropping your training routine and relying on whey would still have the same bulk-up effect. But trust us, you don’t want to see what happens if you do so.

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Best way to do it: You can simply chug some whey protein after a workout. Three things you should always take into account: the whey protein’s amount, type, and timing, says Pagulayan.

The break down, here:

How much?
“For resistance-trained athletes, it’s generally suggested that you take two grams of protein per kilogram body weight,” suggests Pagulayan. Going over the prescribed amount would be grave health hazard –dehydration, kidney and liver dysfunction, and decreased calcium levels are only some of the bodily threats. So, your two options here: with the right intake amp up your workout program or stay at mediocre fitness levels and at the very least, pack on excess poundage thanks to whey’s work.

Continue reading below ↓

When and what kind?
Before your sweat session: Essential Amino Acids (EAA)
Taking these amino acids (good sources include eggs and soy) an hour before your workout helps the muscle-fiber rebuilding process by reducing cortisol (the muscle-breaking hormone) up to a day after your workout.

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After your sweat session: Whey Protein Isolate (Whey protein powder)
You can take your post-workout protein within 30 to 45 minutes after training. This also brings your muscles into a positive regenerative state.

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Before sleep: Casein
Naturally occurring in milk and cheese, it’s a slow-release protein that’s rich in amino acids. You may be snoozing, but your muscles are flexing, Mr. The Rock of the Philippines.

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Whey protein isn’t the only food you can have for your get-shredded-right-now campaign. Be sure to pick these items up on your next grocery run:

Of course, it’s always good to accompany your massive frame with shiny pearly whites.

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Cottage Cheese
But watch the 918 mg sodium content per cup. Be sure to wash that down with lots of water.

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Chicken Breast
It’s easy to cook –you can bake, grill, and even fry it.

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Wheat Bread
It’s full of fiber and will definitely promote your bowel movement.

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Not the kid stuff that’ll shoot your sugar levels through the roof. We’re talking the fibrous, walang-lasa stuff.

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Peanut Butter
Eat as merienda. One tablespoon will do–more equates to more fat and less muscle.

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This also helps your sex drive. As if you needed more.

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These will help uncover your six-pack faster. In appropriate amounts, of course (warning: farts).

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From FHM's September 2014 issue
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