LEGUMES, A VEGETERIANS PIECE OF FISH!

As we all know, vegan or vegeterian bodybuilders also must intake HIGH doses of protein.. Well one of the best ways to achieve that is with LEGUMES!

Here you will see the nutrition value of TOP 5 BEANS AND LEGUMES with the HIGHEST protein value.
    

CHICKPEA ( Wikipedia )

Amount Per 100 grams

Calories 364

% Daily Value*

Total Fat 6 g	9%
Saturated fat 0.6 g	3%
Polyunsaturated fat 2.7 g
Monounsaturated fat 1.4 g
Cholesterol 0 mg	0%
Sodium 24 mg	1%
Potassium 875 mg	25%
Total Carbohydrate 61 g	20%
Dietary fiber 17 g	68%
Sugar 11 g
Protein 19 g	38%

Vitamin A	1%	Vitamin C	6%
Calcium	10%	Iron	34%
Vitamin D	0%	Vitamin B-6	25%
Vitamin B-12	0%	Magnesium	28%

SOYBEAN ( Wikipedia ) 

Amount Per 100 grams

Calories 446

% Daily Value*

Total Fat 20 g	30%
Saturated fat 2.9 g	14%
Polyunsaturated fat 11 g
Monounsaturated fat 4.4 g
Cholesterol 0 mg	0%
Sodium 2 mg	0%
Potassium 1,797 mg	51%
Total Carbohydrate 30 g	10%
Dietary fiber 9 g	36%
Sugar 7 g
Protein 36 g	72%

Vitamin A	0%	Vitamin C	10%
Calcium	27%	Iron	87%
Vitamin D	0%	Vitamin B-6	20%
Vitamin B-12	0%	Magnesium	70%

PEANUTS (Wikipedia )  

Amount Per 100 grams

Calories 567

% Daily Value*

Total Fat 49 g	75%
Saturated fat 7 g	35%
Polyunsaturated fat 16 g
Monounsaturated fat 24 g
Cholesterol 0 mg	0%
Sodium 18 mg	0%
Potassium 705 mg	20%
Total Carbohydrate 16 g	5%
Dietary fiber 8 g	32%
Sugar 4 g
Protein 26 g	52%

Vitamin A	0%	Vitamin C	0%
Calcium	9%	Iron	25%
Vitamin D	0%	Vitamin B-6	15%
Vitamin B-12	0%	Magnesium	42%

Lupin beans ( Wikipedia )  

Amount Per 100 grams

Calories 371

% Daily Value*

Total Fat 10 g	15%
Saturated fat 1.2 g	6%
Polyunsaturated fat 2.4 g
Monounsaturated fat 3.9 g
Cholesterol 0 mg	0%
Sodium 15 mg	0%
Potassium 1,013 mg	28%
Total Carbohydrate 40 g	13%
Dietary fiber 19 g	76%
Protein 36 g	72%

Vitamin A	0%	Vitamin C	8%
Calcium	17%	Iron	24%
Vitamin D	0%	Vitamin B-6	20%
Vitamin B-12	0%	Magnesium	49%

BLACK BEANS ( NO RACISM, WHITE BEANS ARE GREAT TOO ;) ) ( Wikipedia )

Amount Per 100 grams

Calories 339

% Daily Value*

Total Fat 0.9 g	1%
Saturated fat 0.2 g	1%
Polyunsaturated fat 0.4 g
Monounsaturated fat 0.1 g
Cholesterol 0 mg	0%
Sodium 9 mg	0%
Potassium 1,500 mg	42%
Total Carbohydrate 63 g	21%
Dietary fiber 16 g	64%
Sugar 2.1 g
Protein 21 g	42%

Vitamin A	0%	Vitamin C	0%
Calcium	16%	Iron	48%
Vitamin D	0%	Vitamin B-6	15%
Vitamin B-12	0%	Magnesium	40%

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Do you want AMAZING SHREDDED ABS IN JUST 30 DAYS!?

Choose wisely

Raw has helped me €3.00 EUR Raw is the best €5.00 EUR Raw made me into a man! €10.00 EUR

As we all know,

When summer comes, guys take of their shirts, girls like to see some abs.. Can YOU give them what THEY WANT!?

If you do got a six pack, than congrats, summer has nothing on you, but I'm talking to you, yes the one who is constantly saying NO I WILL START WORKING OUT! I WILL GET IN SHAPE, I WILL HAVE ABS! but somehow.. never come around doing it..
Well... whats stopping you? A gym membership? Time? lack of WILL? slow results?..
Hm.. seems you had it all wrong.

YOU DO NOT NEED:
- GYM MEMBERSHIPS
- HEAVY WEIGHTS
- ANY WEIGHTS
- TIME

YOU WILL GET:
- FAST RESULTS
- SELF CONFIDENCE
- JOY


HOW? You may ask.. Well I'm here to give you amazing 30 day tips or money back guaranteed... wait.. OH RIGHT, THIS IS TOTALLY FREE!! Unlike most of todays workouts.
ALL YOU NEED TO DO IS THE R30A WORKOUT!

Do these exercises every day for 30 days ( NO CHEAT DAYS NOR EATING FAST FOOD EVERY DAY! ) and you will see amazing results.

1. SLEEPING JOG!

 2 Miles - < 3-3,5 Km > ). Once you get back home, do 50 SLOW squats, do it with the best form you can.
   I call it like this because its that type of jog, that you do the moment you open your eyes. So you wake up, go brush your teeth, wash your face and out you go. 30 minutes average speed jog ( distance
Try doing them like this - 1 second down, 1 second in a squat position, and a minimum of 1,5 second getting up. ( if you cant do them in one go, its ok, do it in two, but for every 5 seconds of rest you get, add 1 more squat, so 10 seconds of rest equals 2 more squats ).
Once your done with that, you drink the MAGIC POTION !
Drink a big glass of lukewarm water. Go take a shower, and rest.
After 20-30 minutes, take some none fat, full of vitamins and carbs food in your sistem.
( if you have strap on weights for jogging, strap them on )


2. SHOCK PUSHUPS!

Why shocking? Because with them we will shock your body beyond its comprehension.
On every 30-45 minutes, do 10 piramidal pushups ( pyramidal pushups are done by doing one perfect pushup, than stand up and put your arms beyond your head, throw down, do two pushups, stand up and arms beyond your head, than three pushups.. and so on and so fort until you reach 10). But remember that once you do them from 1 to 10, the next set in 30 minutes will be from 10 to 1.
One of the most important things to keep in mind. HOLD YOUR GLUTS TIGHT AS TIGHT AS POSSIBLE! Imagine that if you let your but loose, you will get F***ed by a steaming iron rod. Sooo you better keep them gluts HARD AND SQUEEZED LIKE HELL!
( if your strong enough go for the full pyramid in one go )

3. NORMAL IS NORMAL!

You should keep going to the gym, or do your normal daily workout regardless of our R30A workout, and keep in mind that you must eat your normal 4-5 meals a day, only with as much nutrition and vitamins as possible, none fats ofc.

( DO NOT STOP DOING YOUR NORMAL EVERYDAY WORKOUTS, AND SKIP ANY EXERCISES..DO THEM AS IF YOU WEREN'T DOING OUR ABS PROGRAM! )

4. RUNNING ON FIRE!

Its time for a afternoon jog. But this time instead of an easy jog you will add a lot of sprinting to it.
So you go out for a run that lasts minimum 30 minuts, and on every 100 yards, you do the fastest sprint you can until you cant sprint any more, than you just revert to jogging until you pass another 100 yards and again do the fastest sprint possible!
Get back at home, this time do 25 one legged squat on both legs ( balance in your core will activate your abbs ) and another normal 25 squats.
Drink lukewarm water again ( REMINDER WE ARE THE FIRST TRAINERS WHO HAD SUGGESTED LUKEWARM WATER IN THEIR WORKOUTS, SO DON'T GIVE CREDIT TO NO1ELSE :P )
( if you have strap on weights for jogging, strap them on )

5. ABS NEVER SLEEP!

Just before bed time, do some ab exercises, a minimum of 100 ordinary ab curls, you can basically do any ab exercise at this point. The final part that counts is STATIC AB EXERCISES.
Do 3 series of STATIC ABS (as shown on the picture ) each repetition lasting shorter.

First rep - 2 minutes perfect form no cuts.
Second rep - 1:30 minutes perfect form no cuts.
Third rep - 1 minute of agony that will chizle your abs, oh and perfect form!

If you can, and if you are fit you dont need to decrease the time between sets, do 2 MIN all three sets.

The same goes for the Pyramid pushups, if you are fit, and you can do it, do a full pyramid ( 1 to 10 and 10 to 1 in one go )

DO NOT EAT FAST FOOD, CANDY, CHOCOLATE, SUGAR OR ANYTHING THAT HAS A LOT OF CALORIES, THAT MAY AND PROBABLY WILL DECREASE YOUR OVERALL ACHIEVEMENTS!

If you want you can send us pictures on our facebook page of the final results that will be present in 30 days.

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Should i train my legs EVERY DAY!?

Hello all,

Today i have gotten a question where a dude asked me should he train his legs every day.
For the purpose of this Blog, i shall copy his comment so you guys have a better idea on what he asked.

"Hi, Raw Bodybuilding, I would just like to know if it's ok to train legs everyday and if not how often should they be trained in a weak? As I just want to mainly focus on my legs now"




My reply to his question was this:

"Hello Cole, Um, no.. you should NOT only train your legs. Why? well your legs are always under stress, your walking every day, running, standing, sitting and standing up etc. Legs, as any other part of your body, are made out of a group of muscles. In order for them, the muscles, must get ripped, and than heal up - grow. So it would be much better for you to swap between cardio and leg workouts. Say, do your legs every other day, a total of 3-4 times a weak + cardio on the days you are not doing your legs and it should function quite well.. Know that you should always stay hydrated + rest as much as possible and go heavy. If you workout with bitch weights expect bitch results. So better for you to go heavy with perfect form and less reps than do 100 reps with no weight at all. If you are interested, i will write an entire article on leg workouts what to do and what not to do." Here I will explain to you all why it is not recommended for you to train ONLY one group of muscles all the time.

Most people think that if they train only their chest, or their arms, they will gain mass there.. well no, it may have a contra effect. By Contra Effect i mean that if you push and push and push those muslces, ripping them, and making them tired all the time, they will NOT have enough time to heal up. We all know that it is more than important for the muscles to heal after a training so they could stiffen, get stronger and above all else GROW.
If you want your legs to grow, you must train them as any other group of muscles.

ATTENTION: BEFORE ANY WORKOUT, GET A GOOD WARMUP!




So Lets say, on Mondays, you should do a lot of: - Weighted Squats/ Zercher Squats ( these squats are great for explosive power + i recoomend them to all athletes, because they are known to improve your overalls. )
- Split Squat ( I prefer to do it between to marked lines, and on every rep you should go sideways, so face your right line with your left leg and vice verse. This way you will always do they perfectly with the same distance between reps )
- Weighted Calf Raises ( you can go quite heavy with this, because your calves can take it ;) )


- DEADLIFTS ( i recommend these as much as possible, not only do they work your legs and your gluts, but they are also the best for the lower back and your core.

Do a couple of sets of all these exercises with as much weight as possible.

Than on Tuesday you should do cardio, a lot of jogging, jumping and walking.

Wednesday just repeat the Monday workout, after which you will do cardio and than skip Friday but do legs at Sunday. That way you will leave your legs to rest for an entire day, which will enhance the overall progress.

Know that beside legs you should do all other group of muscles, because if you want a good body, you must work on it. Not just your legs.
If your a stubborn little brat which only knows of football + abbs + legs, than you should atleast do some pushups, pullups, chinups and basic exercises small weights( or as i call them BITCH WEIGHTS )

If you like this article on " SHOULD I EXERCISE ONLY MY LEGS " than please share it with your friends, and like us on Facebook if you allready havent.

https://www.facebook.com/RawBodyBuilding

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Why you should give up on your dreams!!

Hey guys,

Today i will explain to you why you should give up on your dreams.. Yes.. Give up on them.

Most people will tell you to follow your dreams and never give up on them. But they are wrong my friend... WHY you ask? Simple..

Lets say for example you are daydreaming about your dreams constantly on how you will become a fitness model, a bodybuilder, famous celebrity, Charlie Sheen II, have a beautiful HOT sexy wife and will own a HUUUGE business one day.
So you daydream of that constantly all day, and at night you DREAM it. It is nice to have motivation and to think positively that you will be successful... BUT if your always DAYDREAMING you wont have any time to bring it ALL to REALIZATION!

Turn your DAYDREAMING into PLANING. And when you plan set a goal, and fight to reach it.
It would be better to wake up to the things you daydream, than to wake up to dream some more.

The point of it all is, believe in yourself, make plans and stay motivated at what ever you do, and always....ALWAYS set a goal and lean towards it to reach it. Nothing in life comes handed to you, so you MUST fight to achieve something you want.

You must not forget that YOU ARE THE ARCHITECT OF YOUR OWN LIFE!

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FIVE AMAZING THINGS ABOUT HUMAN ANATOMY!!

Hello,

Today i will come at you with 5 amusing things about human anatomy that you may or may have not known..

Well most of us hear perfectly yes? You know that feeling when you over eat and you are all broken, slow and your vision and hearing is kinda blurry therefore making you want to sleep.
This is why:
                    1. After eating too much, your hearing is less sharp. If you’re heading to a concert or a musical after a big meal you may be doing yourself a disservice. Try eating a smaller meal if you need to keep your hearing pitch perfect.







                    2. About one third of the human race has 20-20 vision. Glasses and contact wearers are hardly alone in a world where two thirds of the population have less than perfect vision. The amount of people with perfect vision decreases further as they age.








You were not always this big. No I'm not talking about how tiny you were when you were a baby, no, even tinier.. :)

                     3. Every human spent about half an hour as a single cell. All life has to begin somewhere, and even the largest humans spent a short part of their lives as a single celled organism when sperm and egg cells first combine. Shortly afterward, the cells begin rapidly dividing and begin forming the components of a tiny embryo.

Not all men are pervs if they comment a ladies behind or her chest, and not all men who have erections all the time are pervs.. :)

                     4. Most men have erections every hour to hour and a half during sleep. Most people’s bodies and minds are much more active when they’re sleeping than they think. The combination of blood circulation and testosterone production can cause erections during sleep and they’re often a normal and necessary part of REM sleep.

This isnt that precise, because i know for sure that i have the strongest sense of smell of anyone who i know. So i must say that it depends and varies from a person to person.

                     5. Women are born better smellers than men and remain better smellers over life. Studies have shown that women are more able to correctly pinpoint just what a smell is. Women were better able to identify citrus, vanilla, cinnamon and coffee smells. While women are overall better smellers, there is an unfortunate 2% of the population with no sense of smell at all.

Hope you liked the facts, will post some more interesting things soon :D

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New twist in the genre!

Hello all,

Sorry for not typing for so long, got caught up with a lot of obligations which prohibited us from getting our asses here, and writing about BB stuff.

Anyways, the plans have changed, we will not be publishing just motivational blogs and or tips for Bodybuilding, but rather we will focus on motivating people at almost anything they do.

If we were to stick with just Bodybuilding, we would be helping out just one group of people and that sit, this way we will make as many groups of people as possible smile, and say YES, YES I CAN DO THAT, YES I WILL DO THAT! ITS TOTALLY WORTH FIGHTING FOR , because if you are sad or depressed about something, than it means that it has some value to you, which than leads us to one of the questions..

"WHY QUESTIONS"
WHY NOT FIGHT FOR IT!?
WHY JUST GIVE UP!?
WHY WOULD I BE SAD!?
WHY NOT TAKE ACTION!?
WHY NOT CHANGE IT!?

"WHAT QUESTIONS"
WHAT WILL MOAPING BRING ME!?
WHAT WILL CRYING BRING ME!?
WHAT WILL ISOLATION BRING ME!?
And than ofc..
WHAT WILL HAPPEN IF I FIGHT FOR IT!?
WHAT WILL THE FEELING BE LIKE WHEN I SUCCEED!?
WHAT IF I CHANGE AND BECOME SUCCESSFUL!?

And now i ask of you the HOW question.

HOW WILL YOU KNOW ANY OF THE ANSWERS TO THE ABOVE QUESTIONS IF YOU DONT STAND UP AND FIGHT!? BECOME AN ACHIEVER RATHER THAN A MOAPER!

FIGHT TO WIN!

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Blame it on YOU!

Hello again,

In case that you find yourself not successful and its all because of your friends, family, girlfriend etc etc.. People most close to you who doubted you or didn't believe in you from the start.. Well guess what buddy.. It is not their fault you have a weak spirit. Blame yourself for not being able to overcome it and succeed even if the odds were slim to none!

Lift your head high, and scream one BIG FUCK YOU! TO EVERYONE WHO DOUBTS YOU, and continue working towards your dreams. If you push on. You will succeed!

Raw

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