In this Vlog (Vlog is a Video Blog if you didnt know) I respond to several comments received online including: What’s my abb/core training, What’s my diet like, What’s most important thing about fitness & Lifting & more. I also highlight one of my current favorite supplements which I’m personally using Building Bloc by Sportronic. Building Bloc BCAA is a blend of Branched Chain Amino Acids, Glutamine and Citrulline Malate. I recently started drinking 2 scoops in the morning in place of my usual energy drink, as well as 2 scoops pre-workout. The Watermelon flavor is possibly the best taste I’ve ever had when it comes to supplements, not to mention it helps fuel workout’s & keep from muscle fatigue. Check it out for yourself,available at DPSNutrition.net

(PS- Mention Building Bloc on my FB or Twitter and I’ll mail you FREE samples)

For those who’d like to know which supplements I use & would recommend to others I’ve created a list. Keep 2 things in mind, I’m constantly trying to gain weight so I’m consuming high amounts of calories & protein each day & secondly you probably do not need to take all of these supplements to reach your goal or get results like mine. I’d say that only 3 are really necessary for most peoples level of training: Multivitamin,Glutamine, Protein.

(PS I’m not sponsored by nor do I work for any company, these are all the supps I’m really using)

OPTIMUM NUTRITION – GOLD STANDARD 100% WHEY

FACTS: Calories 130, Protein 24 gs, Carbs 4 gs, Sugar 1g

After years of trying different kinds of whey proteins this has become my favorite.For me it comes down to taste & brand reputation.Optimum Nutrition is known as one of the industries leaders in the quality of their products,and the taste is one of the best. I’m currently obsessed with the strawberry flavor which also mixes easily even with just a spoon. I take 1 scoop in the morning with breakfast. AVAILABLE HERE

OPTIMUM NUTRITION – OPTI-MEN

FACTS: High-Potency vitamins & minerals,Free-Form amino acids.

Over the years I’ve always tried to use the best when it comes to my multivitamins cause I feel it’s that important to my diet. I’ve went as far as to use brands that weren’t sold in stores & much more expensive (i.e.Poliquin). Recently I’ve become fond of ON’s Multi because it has everything you need & more. Also it’s sold in all supplement stores & you only need to take 2 per day, 1 in morning & 1 at night . AVAILABLE HERE

OPTIMUM NUTRITION – FISH OIL

FACTS: Fish Oil 1000mg, Omega-3 Fatty Acids 300mg.

I’ll admit that this is one of the supplements that I don’t get to picky about & just try to stick with a company I trust. As long as the EPA & DHA levels equal roughly 1000mgs then it’s all good in the hood. PS Don’t take your Fish Oil after training, it will slow down the digestion of protein. I take 1 in morning & 1 at night . AVAILABLE HERE

DYMATIZE – Glutamine “Micronized”

FACTS: L-Glutamine 4500 mg.

I like that the Dymatize Glutaimne has the consistency similar to flower vs other brands which are more grainy,it just makes it easier to swallow.It also has zero flavor so I just scoop it in my mouth & chase with water. I take as much as 4 table spoons per day 1 scoop morning,1 pre & 1 post training,1 before bed. AVAILABLE HERE

OPTIMUM NUTRITION – ZMA

FACTS: Zinc 30mg,Magnesium 450mg,Vitamin B6 10.5mg.

Here’s another supplement that you probably don’t need to stress over what brand of it you decide to take & just make sure that you’re taking some form of it.I take 3 before bed. AVAILABLE HERE

OPTIMUM NUTRITION – Gold Standard 100% Casein

FACTS: Calories 120, Protein 24g, Fat 1g, Sugar 0g.

Here’s one I use mainly because I’m a hardgainer & struggle to maintain my weight. I will drink 1 or 2 scoops before bed due to it’s slow release of protein which helps keep me feed while I sleep. AVAILABLE HERE

DRIVEN SPORTS – Craze “Pre-workout”

FACTS: Creatine Monohydrate,Caffeine Anhydrous.

I first had the opportunity to try Craze when they sent me a sample of it to review (My Craze video) before it had even hit stores yet. What’s so unreal about Craze it the mental clairty that you have while training,not to mention the fact that it does not use 1,3 dimethylamylamine, Beta Alanine or Arginine. AVAILABLE HERE

SPORTRONIC – BCAA BuildingBloc

FACTS: L-Leucine, L-Isoleucine and L-Valine, Glutamine.

I like to add a scoop of BCAA’s to my pre-workout, it has seemed to add a noticeable difference in my workouts. If you get easily fatigued during training I’d recommend adding this to your workout,especially if you don’t like using a pre-workouts or caffeine . AVAILABLE HERE

IDS – NEW WHEY NUTRITION – Waximaize

FACTS: Calories 160. Carbs 40gs

Here’s another one I like to consider a secret among the hardgainers,it’s basically just complex carbs & calories. I mix 1 scoop in water and drink it while I’m training. I love the taste (Grape) it’s like candy although it looks like your drinking Milk & people always ask if it is HA! AVAILABLE HERE

ALLMAX – Quickmass Loaded

FACTS: Cals 1010. Carbs 165gs,Protein 60 gs,Sugar 29gs, Fat 14gs

Now this is specifically for hardgainers! We’re talking over 1,ooo calories in 1 serving. I have to tell you I’ve tried many weightgainers & they are NEVER drinkable, Quickmass (Vanilla) however I look forward to drinking it’s amazing! It’s 4 scoops at 255gs which is about 1 blender full but it’s delicious. AVAILABLE HERE

When it comes to feeling & looking good there’s no doubt that what you put into your body makes all the difference. My co-host fitness model Cristina Vujnich and I share stories about our trials and tribulations over the years of learning how to eat right. Listen to our stories from beginners who ate Ramen noodles for dinner to pros that travel through airports with luggage filled with chicken & supplements.

See Cristina’s recent Interview with Muscle & Performance Mag

OPTIMUM NUTRITION – PERFORMANCE STACK •5 lbs of ON´s 100% Whey Gold Standard provides 24 grams of protein in just slightly over one-ounce serving •2 Lbs of 100% Casein Protein provides 24 grams of an Instantized Blend of Slow Digesting Casein Based Proteins. •Rich in Highly Anti-Catabolic Micellar Casein •Over 9 g of BCAAs, Glutamine, and Glutamine Precursors per Scoop •Only 3-4 g of Carbs •FREE! Opti-Men, 90 Tablets with Performance Stack purchase

Something that plays a major role in all our lives and sometimes without us even knowing it is stress. Stress can effect how you eat,sleep,exercise and even make decisions. I’d just like to share my experiences in dealing with stress and how I’ve learned to manage it. (Listen Above)

BEVERLY INT – EFA GOLD • Beverly International’s EFA Gold is a unique blend of three rich sources of essential fatty acids: flaxseed, borage and fish oil. • EFA Gold supplies essential nutrition to help support a high quality metabolic functioning and body recomposition. • It also supports cardio-vascular protection and even healthy skin and hair. And even more… a healthy immune system function and overall health and well being.

Have you ever been training at the gym and had your motivation crushed by someone twice as buff  “or twice as skinny” as you. I can remember back to when I was 18 and had just began training, I could easily have my focus thrown off by someone bigger & stronger than me at the gym. Over the years I’ve accomplished a lot in the gym and feel very confident about my training so it’s not a problem anymore.

 What I want to share with you is that no matter where you are in your training that the important thing to remember is that your focus in the gym should be 100% on you. You have a goal in mind and that’s what your training for not to impress whoever’s next to you at the gym. I can personally tell you that I never look at someone and think wow they’re weak or outta shape, I’m to busy rocking out to my Ipod and trying to get through my workout alive.

TIP: Keep in mind that no one can take away your swagger no matter how buff or skinny they are,  so just smile and do your thing.

I just got home from being outta town for the holidays and I thought I’d give you a peek at what I stopped at the store for. This will hold me over until I get a chance to hit up Costco tomorrow.

• Apples
• Rice
• Salad
• Bananas
• Whole Grain Bread
• Ground Beef
• Eggs
• Avocado

I started to notice that the water in my home tasted a little bit funny and because I consume about a gallon per day I decided to invest in a Brita water filter system. Before I bought one I spent a few minutes considering what style would work best for me.

1) Faucet Filtration- I decided against this style because I use my sink so much to prepare food and clean dishes I just knew that this kind would get in my way.

2) Pitchers – This is originally what I  thought I wanted but was shocked to see that there wasn’t any pitcher that could hold a full gallon of water. Most just held 6 to 10 glasses of water, WTF!

3) Dispenser- This is what I bought due to the fact that it holds over a gallon of  water actually it holds 144oz. It was about $25 at Walmart and it fits in my fridge perfectly.

Here’s a look at my typical breakfast every day. It doesn’t take that long to make because i cook the eggs, bacon & oatmeal all at the same time. I’ll admit that the taste of original Quaker Oatmeal isn’t that good and the banana slices are the only way I can deal with it. Sometimes I have a scoop of Whey protein with all this, it depends on how hungry I am. Occasionally I’ll sub the oatmeal for whole grain toast.

1. 5 Whole Eggs
2. 4 to 5 Strips of Turkey Bacon
3. Half cup of Oatmeal-The real kind not instant
4. Apple

No I’m not talking about your dog (what does he do for you anyways besides eat your newspaper and poop in the yard). No, I’m talking about your grill. Recently I had to pick up a Foreman grill because my property wont allow gas grills on my patio. Honestly I couldn’t be happier with this indoor/outdoor Foreman grill. It was about $80 and comes with an attachable stand that allows it to be easily changed into an outdoor grill. So far I’ve grilled Steaks, Chicken & Fish on this badboy and everything turns out great. This product gets the Buff seal of approval. I got mine here.