100% Whey Gold Standard

What’s the difference between drinking 25 grams of whey protein in the form of a 500 mL shake after exercise and sipping about the same total amount in fifteen separate 33 mL shots spaced 15 minutes apart? A study published in the journal Medicine and Science in Sports and Exercise suggests that it’s just a matter of personal preference.

Researchers recruited 12 adult males who had experience lifting weights. Some were assigned to take a shot of whey protein every 15 minutes starting well before exercise began while the others drank the whole whey shake post-workout. Although there were differences in amino acid profiles and intracellular signaling, the enhanced muscle protein synthesis response remained about the same for both groups.

True Strength Moment: Shot or shake, whey protein provides the same level of recovery support after the breakdown of training. If you want to try this experiment on yourself, mix ON’s Whey Gold Standard in 3 to 4 ounces of water for a week’s worth of workouts. The next week, mix up a 6 to 8 ounce shake after each workout. We think you’ll appreciate the 22 grams of all whey protein either way.


Looking to make the absolute most of the long weekend? If realizing the ultimate pump in your upper body is on your to do list, there’s no better method than supersetting the chest and back.

Compound chest exercises involve the pectoral muscles as well as the anterior deltoids and triceps. Basic back movements utilize not only the back muscles but also biceps and rear deltoids. By combining these two major muscle groups, all the muscles in the upper body will be filled with blood to help you end the workout feeling pumped to the max!

This chest-back superset involves doing a set of a chest exercises followed immediately by a set of back exercises. The combination of a pushing movement with a pulling movement won’t interfere with one another because you’re using opposing muscle groups. In fact, by pumping up alternate muscle groups, you’ll be surprised how much stronger you’ll be during the workout. The pump in the opposing muscle group acts as a cushion.

Here’s a great chest-back superset that I’ve used in the past:

Barbell Bench Press – 4 Sets of 10, 8, 8 & 6 Reps
Supersetted with
Wide-Grip Chins – 4 Sets of 10, 8, 8 & 6 Reps

Incline Dumbbell Press – 3 Sets of 10, 8 & 6 Reps
Supersetted with
Barbell Rows – 3 Sets of 10, 8 & 6 Reps

Dumbbell Flat Flyes – 3 Sets of 10, 8 & 8 Reps
Supersetted with
T-Bar Rows – 3 Sets of 10, 8 & 8 Reps

Close-Grip Pulldowns — 2 or 3 Sets of 10 Reps
Supersetted with
Dumbbell Pull-Overs — 2 or 3 Sets of 10 Reps


There are a lot of persistent myths floating around about what you should and shouldn’t do when trying to lose weight. One of the most enduring fallacies is that you have to eat your last meal early in the evening.

In truth, your body will lose weight and fat based on how many calories you take in versus how many calories get used up. There is no time limit on when you can eat your last meal. Your body doesn’t know what time it is, so eating a meal after 6 p.m. doesn’t necessarily mean you won’t burn fat or lose weight. There’s no rule against working out after dinner either.

If you’re trying to lose weight and get leaner, it’s important to eat small meals more often through the day. The more frequent feedings help stimulate your metabolism because your body has to expend energy to digest food. Of course, you have to choose the right foods so you don’t consume an excess amount of calories, sugar or fat.

Not consuming a meal or protein drink at night will prolong the fast your body goes through during the 7 to 9 hours you’re sleeping. This could actually slow down your metabolism and impede the fat burning process.

It’s important to eat the right amount of calories along with the optimal amounts of protein, carbohydrates and fats. As long as you balance out the right diet with the best exercise program, your body will still continue to lose fat, even if you eat a meal right before bedtime.

UP Your Mass: The Perfect Muscle Building Macrobolic Nutrition Formula!

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HP brings the most advanced mass-promoting technology to your nutrition program with Up Your MASS.* The result of over 10 years of research and development, Up Your MASS is so powerful; it can help pack lbs. of muscle onto the frame of the hardest gainer in just 5 weeks!* The superior quality and quantities of muscle building nutrients in Up Your MASS far outweigh those used in competitor weight gain formulas — you will never find another weight gainer that works as quickly and effectively as Up Your MASS!

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  • Supports Gains in Hard, Dense Muscle Mass and Strength*
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  • 26g Glutamine, 9g Leucine, 7g Arginine, 23g BCAAs


good food

It took months to shrink wrap your physique down to beach body perfection. Keeping yourself lean and muscular all summer long is going to require plenty more smart food choices. Here are some light, easy to prepare, high-protein suggestions from Team ON.

Tuna Salad
8 oz Can of Tuna Packed in Water
Leaf Lettuce
Yellow Pepper
Vine Ripe Tomato
Shredded Carrots
Tablespoon of Fat Free Mayo

After washing the vegetables, tear leaf lettuce into pieces and toss in a bowl. Chop onion, celery, bell pepper and tomato on a cutting board before adding to bowl with shredded carrots. Drain off water from can of tuna and add to bowl. Stir in one tablespoon of fat free mayonnaise.

Nutrition Tips:
By choosing tuna packed in water rather than oil, you cut about 150 calories out of the meal. Going with fat free mayo instead of the regular kind cuts an additional 90 calories. The ‘rainbow’ of colorful veggies provides a wider range of vitamins and minerals along with antioxidant support for your active lifestyle.

Chicken Caeser Salad
Chicken Breast
Romaine Lettuce
Whole Wheat Croutons
Low-Fat Parmesan Cheese
Hardboiled Egg
1 Tsp. Lemon Juice
3 Tsp. Olive Oil
1 Tsp. Worcestershire Sauce
1 Tsp. Dijon Mustard
1 Tsp. Fat-Free Mayo
Black Pepper

Cook skinless boneless chicken breast on stove, then slice into strips. Slice hardboiled egg into thin spheres. After washing vegetables, arrange romaine lettuce on plate and sprinkle parmesan cheese, egg slices, chicken strips and croutons on top. Mix together heaping teaspoons of lemon juice, olive oil, mayonnaise, mustard and Worcestershire sauce. Then press one clove of garlic and add a dash of black pepper. Toss with salad and enjoy.

Nutrition Tips:
Adding a hardboiled egg increases the protein content of salad by 6½ grams with the addition of just 78 calories. A ¼ cup of low-fat dry grated parmesan cheese weighs in at just 5 grams of fat while providing another 5 grams of protein.

Guacamole Greek Yogurt Dip
5.3 oz. container Greek Yogurt
2 Avocados
Red Onion
2 Limes
Black Pepper

Run a sharp knife the long way around both avocadoes, separate into halves and scoop the fruit’s meat into a bowl, discarding skin and core. Mix in Greek Yogurt. Dice red onion and add to mix. Chop up tomato and jalapeno, discarding pulp and seeds, and add to mix. Squeeze in juice from limes and blend to creamy consistency.

Nutrition Tips:
The Greek yogurt increases the protein content of this spreadable dip by an impressive 15 grams. It also brings B vitamins and 20% of your Daily Value for calcium to the mix.
Enjoy on rice cakes or Ezekiel bread.



One look in the mirror tells you that significant progress has been made since the end of your bulking stage. But if your look could stand some physique fine tuning, this physically demanding 4-week program might help. Change the order of exercises and set/rep schemes weeks 2-4 to keep it interesting – and keep your muscles working hard to adapt. The first day you try this you’ll realize the calorie burning and muscle building potential. Be sure to include 25 minutes of cardio each day to maximize fat burning.
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