VOTE for Miss New York - MiBoLifer Claire Buffie - to be a Top 15 Finalist at Miss America!
Miss New York Send Off Party!
New “Ask Ben”!
Join the MiBoLifers Facebook Group!
Check Out MiBoLifeTV!
Want to Reference Previous MiBoLife Newsletters?
VOTE for Miss New York - MiBoLifer Claire Buffie - to be a Top 15 Finalist at Miss America!
You have a chance to vote for your favorite Miss America Contestant (Claire Buffie!) to be a Top 15 Finalist at Miss America LIVE! on ABC January 15th at 9pm EST. So vote for Claire NOW and forward this email to your mailing lists to get out the vote!
There are four ways to vote for your favorite 2011 Miss America Contestant! It’s as easy as pushing a button to vote.
You may vote once per contestant per voting method. Voting closes at 11:59 p.m. PST on January 13, 2011. Only votes cast through one of the official voting methods will count. "Likes" on videos posted on other Facebook pages, personal Facebook profiles or any other website will NOT count toward the final tally. Click here to read Voting Terms and Conditions. Happy Holidays and Happy Voting!
VOTE for Claire to be a Top 15 Finalist at Miss America! TEXT "MANY" to 24470 VOTE for my video on missamerica.org/Videocontest LIKE the video on Facebook LIKE the video on YouTube
Those are direct links to Claire’s video on each page. You must "like" the Miss America Facebook page in order to "Like" Claire’s video individually WHEN USING THE FACEBOOK METHOD. You may only vote 1 time each way per account. Multiple computers = multiple missamerica.org/videocontest votes!
If you are in the New York City area, please join us for one last farewell celebration just days before Claire heads out to Las Vegas.
Miss New York Send Off Party
Monday, Jan 3, 2011 at Therapy Bar 348 W. 52nd Street (& 9th Ave) 6:00-9:00p No charge - just come have a cocktail! I Love Miss NY T-shirts will be for sale
“Ask Ben”!
If you have any questions whatsoever regarding health & fitness, diet, food, supplements, cardio, weight training ect… please email your questions to
or
Once Ben receives your email he will answer your questions and include the Q&A in the next newsletter! Ben Yosef is a Physique Artist, Fitness Consultant, Nutrition Specialist, Lifetime Natural Bodybuilder, Creator of the MD-7 Training System, and the Founder & President of MiBoLife.
Question:
Hey Ben, I weigh 161 and have 10.3% body fat. I am a novice body builder and would like to add on more mass in the off season, but I am not sure what kind of cardio I should do. Do you have any suggestions? It is very hard for me to gain weight, so I wanna add mass but keep my body fat low and not hurt myself by doing too much cardio. Thanks. Allen
1.Ben Says – Thanks for the question Allen!
Off season cardio is often a cause for great frustration. No one wants to lose any of their hard earned muscle by literally running it off.
In my opinion 10% body fat for a male body builder is as high as it should be. And Allan buddy, you are right there. My question for you is how much cardio are you doing now that is keeping you at this 10%? The good news is whatever that answer is, just stick to that. And just focus on eating a razor sharp diet. You do not want your body fat to creep up any. Because your body fat is at the off season max right now you will want to stick to low glycemic carbs (yams, Ezekiel breads, steel cut oats) and lean proteins (lean chicken breast, white fish, egg whites). See my last “Ask Ben” answer to SMC’s question for more tips on how to eat.
Thanks again Allen, and good luck adding that extra mass! I know you can do it. And remember, the joy is in the journey!
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“Just remember, if you can’t do it with perfect form then you can’t do it.”
- ben yosef
12-17-10
New “Ask Ben”!
Join the MiBoLifers Facebook Group!
Check Out MiBoLifeTV!
Want to Reference Previous MiBoLife Newsletters?
“Ask Ben”!
If you have any questions whatsoever regarding health & fitness, diet, food, supplements, cardio, weight training ect… please email your questions to
or
Once Ben receives your email he will answer your questions and include the Q&A in the next newsletter! Ben Yosef is a Physique Artist, Fitness Consultant, Nutrition Specialist, Lifetime Natural Bodybuilder, Creator of the MD-7 Training System, and the Founder & President of MiBoLife.
Question:
”What’s your top five weight packer-on-ers? I mean HIGH calorie without being full of sugar and fat and crap like that. The healthiest thick-builders in your pro opinion. For a skinny white-boy like me I need serious calories. My metabolism is still off the charts and if I could put 10lbs on I’d be the happiest guy you know. I’m trying’ to be like Bruce Lee but still lookin’ like Bruce Leroy. Holla at ya boy. 1. - SMC
Ben Says - Thank you for the colorful question SMC! Quality weight gain (muscle gain) is difficult to accomplish for most of us, and especially for those who are bonafied ectomorphs. Only the rare, genetically gifted few will find it a breeze to add muscle at will. Think of that guy in high-school who at 15 years old was absolutely “jacked” and displayed a level of muscularity that was far beyond his peers. The rest of us will need sheer will, determination, focus, consistency and a whole lot of patience!
The good news for you is that there is, in fact, a fast track. And over the past 15 years of research and experimentation on myself and others, I have come up with many tactics that have proven to lead to, dare I say, “shocking” results in muscle gain and physique development...and in record time.
1) High Carb intake. If you want to get bigger you have got to eat bigger! Think at least one gram of carbs per pound of body weight, and even 2x or 3x for hardgainers. The quality of carbs and where your carbs fall on the “glycemic index” are very important. To keep it simple, think of it like this... Low glycemic carbs (Ezekiel Bread, Yams, Sweet Potatoes, steel-cut oats). Medium (Potatoes, whole wheat/grain bread, brown rice). High (white rice, white bread, white pasta, quick oats). If you are a hard gainer feel free to dip into the medium basket and occasionally into the high (for high-times think breakfast, pre workout, post workout). If you need to be more conscious of fat gain try and stick mainly to the low category but you can go medium at breakfast, pre workout, & post workout.
2) High Protein intake. GET BIG - EAT BIG as stated above. And again, think at least one gram of protein per pound of body weight and even 2x for hardgainers. Hardgainers can take from a wider variety of sources including lean red meat (flank, fillet mignon, lean ground beef). Others should stick to the leanest sources (skin-less, bone-less chicken breasts, egg whites, white fish).
3) Eat every 2 - 4 hours. Work up to 4 - 6 meals per day.
Utilize the MiBoLife Training System, which I invented, called MD-7. This stands for Mass & Detail for 7 sets. Use max weight for 7 sets with the following rep ranges. 15,12,10,8,6,4,2. Here you are getting high rep work for detail as well as very low rep work for mass. Trust me, it works! Refer to the above links for prime examples of physiques built on MD-7.
5) Consistency. If you have an awesome day of eating... Then follow that up with 3 days of mini-me status grub then you can just forget about it. You absolutely MUST remain consistent. If you are a lil’ skinny boy then that is where your body wants to stay. In order for you to make it change, you will have to FORCE it to change. You must CONVINCE your body and metabolism that there is a new way. You must beat your system into submission. And the ONLY way to do this is through determination, laser focused effort and CONSISTENCY!
SMC, I hope this helps buddy. So, get after it and keep me posted on your results!
Join the MiBoLifers Facebook Group!
MANY PHOTOS HERE ARE EXCLUSIVE AND CAN ONLY BE FOUND IN THIS GROUP. NOT EVEN ON THE MIBOLIFE.COM WEBSITE! ENJOY!
To view pix and to join group – log onto your facebook account and search for the group MiBoLifers. Please note that you do not need to be subscribed to view content.
This group consists of awesome people who have seen firsthand the power of MiBoLife, either personally or through a friend or loved one. This group also consists of people who are curious about MiBoLife.
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