Tuesday, 25 August 2015

Project: GYM #MuscleMassBrothers #ProjectGYM

Intro to Project: Gym 

The Guardian report from 18th Tuesday, August 2015:

"UK gym membership has soared by 44% in the last year, figures reveal, driven by the growth in popularity"

#MMB Alex and Daniel

What is our project about

Project: Gym is MMB idea of promoting your local gyms, sport, weightlifting, bodybuilding, fitness and gym community which is growing from day to day. We know from recent and past reports about growing number of gym memberships in UK this year it was 44% growth. Muscle Mass Brothers from that figure can see interest in gym, fitness and lifestyle improvements. However apart from huge interest into gym, sport, weight and fitness training, another figure shows something very interesting.
Same report from 18th Tuesday, August 2015:
The Guardian "Nearly four-fifths of UK adults have set themselves at least one health or fitness goal, yet only 12% currently use a gym."

This is the point when Muscle Mass Brothers has begun project of promoting your local gym and motivating you and your friends to use your existing or get membership begining training to improve your lifestyle.

Muscle Mass Brothers will attend many gyms around London and UK to show the amazing atmospheres and health benefits that your local gym can offer to you!

The #ProjectGYM is pretty simple to increase the number of people who already know and are interested in attending gyms, so we can change 12% to 44% or even more. There are lots of people who are having memberships that are unused, MMB is here to motivate you in using what you already have and begin improving your lifestyle. Gym can be place where you gain muscles, lose weight, get fit, improve any sport aspects that you are interested in.

Here is another source:
"According to thinkmoney, a million people in the UK pay for gym memberships they don’t use, wasting around £480 a year each. That’s £480million we waste through our collective laziness."

Do not waste your money get going, at least 3 times a week can improve your health drastically!

Muscle Mass Brothers apart from motivating people to attend gyms will video many locals gyms. MMB will show the atmosphere in as many gyms as it is possible as long the gym accepts us. We will also show the exercises and different use for the equipment you might have in your local gyms. Each gym has a story to tell Muscle Mass Brothers and Creatos Media will show it you via Youtube and video production. We will interview staff of each gym we visit to show you the commitment and atmosphere of the gym.

We might be visiting your local gym check our social media, website and blog for an update!

Muscle Mass Brothers will announce visiting gyms, and post our videos on our Youtube channel:

If you want Muscle Mass Brothers to visit your local gym let us know. We will contact your gym and visit it. You can drop us a message on social media channels or write proposal on our Forum

#MMB Andrzej

#MuscleMassBrothers #ProjectGYM

Thursday, 20 August 2015

Firday's with #MuscleMassBrothers

Friday Workouts with Muscle Mass Brothers

We are: "Experienced sports men in gym, bodybuilding fitness and diets."

Muscle Mass Brothers has been filmed in Fitness First Gym at Leyton for 2 weeks now we are coming this Friday too if you would like to see our team and talk to us come by. We will in near future visit other gyms in London and UK.

Last Friday Muscle Mass Brothers had a chance to make our first interview which soon will be posted on our social media and Youtube channel.

Youtube Channel: 

Muscle Mass Brothers Youtube channel:

We have already introduced our first video showing our Friday Back day training. 

Muscle Mass Brothers, why we do it?

Recently we were asked four simple questions which we would like to share.

What Muscle Mass Brothers offer to community?

Muscle Mass Brothers is made out of 4 individuals with different and similar knowledge of sport aspects. We have trained different sport disciplines starting from: football, volleyball, roller blade skating, karate, kick boxing and other martial arts yet we all are linked to the gym workouts with different aims. Apart from wide sport knowledge we can help out with diets and supplements. Our Forum is open to anybody, we want to build community where everyone can share their sport experience and motivate each other to continue working on our. Your body is your temple. 

#MuscleMassBrothers also will offer community various videos showing local gyms, interviews, training and motivating audience to exercise with purpose such as lose weight, gain muscles or reach your own sport goals we are out there for you.  

Check our forum and join our community ask us any question related to sport, gym, diet and supplementation: http://musclemassbrothers.forumotion.co.uk

What makes Muscle Mass Brothers stand out in the crowd ?

Muscle Mass Brothers has specifically concentrated on gym workouts and all aspects of losing weight, gaining muscles and achieving our goals via working out in the gym. We have different knowledge and experience which allows us to work on any sport cases whether it is training program, diet or supplementation. We have introduced a forum where anybody can ask a question also we are producing post on our blog and social media to keep our community informed. Furthermore we produce videos of our workouts and in gym interviews with stuff, owners, managers and people who are working out and are willing to talk about gym, sport and lifestyle. We have few different points which in future will be our fundamental base for our work. 

Muscle Mass Brothers is also working with Creatos Media which is a company owned by one of our members. Creatos Media is a company which works on digital marketing and promotion of #musclemassbrothers.

What challenges can Muscle Mass Brothers solve ?

We take the stress out of creating a diet and training plan. Muscle Mass Brothers can help in any sport aspects. Sky is the limit ask us any questions and we will find the answer for you. We have tested diets, training and supplements on ourselves to get the best results. Do not hesitate to contact us via social media, website, blog or forum. 

Why do we care about sport and gym aware community?

Muscle Mass Brothers members think that sport is essential in our daily routine. Physical activity is a must in our world. There are numerous health problems arising form lack of exercise. Muscle Mass Brothers wants to motivate and spread the passion for exercises. Obesity, sugar drinks, artificial food products, chemicals used over our vegetables and fruits are just small part of world problem. We want to help YOU get healthier under your own terms we can help you in creating your own personal diet and training to make it as exciting as possible just to suit your needs. Contact us if you are interested in starting healthy diet and exercise program.  

Check our Facebook page for more information and do not hesitate to contact us, comment, like and share.

Thanks for reading our post. 

Wednesday, 12 August 2015

Keto Diet

Keto Diet

Based on our forum Muscle Mass Brothers will describe ‘Keto Diet’ or so called ‘fat diet’.

A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc. When you eat something high in carbs, your body will produce glucose and insulin.

Glucose is the easiest molecule for your body to convert and use as energy, so it will be chosen over any other energy source.

Insulin is produced to process the glucose in your bloodstream, by taking it around the body. Since the glucose is being used as a primary energy, your fats are not needed, and are therefore stored. Typically on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy.

By lowering the intake of carbs, the body is induced into a state known as ketosis. Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver. The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories, but through starvation of carbohydrates. Our bodies are extremely adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the main energy source.

This is how the keto diet works now I will show how the macro nutrients are divided.

To start a keto diet, you will want to plan ahead. That definitely means having a viable diet plan ready and waiting. What you eat really depends how fast you want to get into a ketogenic state. The more restrictive you are on your carbohydrates (less than 15g per day), the faster you will enter ketosis. Normally, anywhere between 20-30g of net carbs is recommended for every day dieting – but the lower you keep your glucose levels, the better the overall results will be. If you need ideas for food, there are plenty of keto recipes for you to choose from.

- Your nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrate.
- You want to keep your carbohydrates limited, coming mostly from vegetables, nuts, and dairy. Don’t eat any refined carbohydrates such as wheat (breads, pastas, cereals), starch (potatoes, beans, legumes) or fruit.
- Dark green and leafy is always the best choice. Most of your meals should be a protein with vegetables, and an extra side of fat. Chicken breast basted in olive oil, with broccoli and cheese. Steak topped with a knob of butter, and a side of spinach sautéed in olive oil. If you’re finding yourself hungry throughout the day, you can snack on nuts, seeds, cheeses, or peanut butter to curb your appetite.

Example from our forum:

The ideal meal breakdown for a man who weighs 100 kg and has 173cm would be:

5 eggs + vegetables
Fatty meat 250g + vegetables
Fatty meat 250g + vegetables
Chicken breast 200g + vegetables
Chicken breast 200g + vegetables
Salmon fillet 200g

Fatty meat is for example pork neck, minced beef, minced pork etc. - you can see it on a label of food that you are buying - the fat in it is actually very high.
Here is what you should eat form Wednesday to Friday. On Monday and Tuesday just simply remove the vegetables from your diet so your carbs will be at 0.  On the weekends eat the same food but add 200g or rice to the meals. (I split your daily needs to a 6 different meals but you can cook meal 2/3 and 4/5 together and just split the portion to a half)

Benefits of a Keto Diet

- Cholesterol. A keto diet has shown to improve triglyceride levels and cholesterol levels most associated
with arterial build-up.
- Weight Loss. As your body is burning fat as the main source of energy, you will essentially be using your fat stores as an energy source while in a fasting state.
- Blood Sugar. Many studies show the decrease of LDL cholesterol over time and have shown to eliminate ailments such as type 2 diabetes.
- Energy. By giving your body a better and more reliable energy source, you will feel more energized during the day. Fats are shown to be the most effective molecule to burn as fuel.
- Hunger. Fat is naturally more satisfying and ends up leaving us in a satiated (“full”) state for longer.
- Acne. Recent studies have shown a drop in acne lesions and skin inflammation over 12 weeks.

Dangers of a Keto Diet

There are a lot of misconceptions about low carb dieting which has caused an infamous outlook on this type of diet. There have been tons of studies published over the last 30 years that show how high amounts of fat and low amount of carbs are beneficial.
People normally get this confused with high fat and high carb diets, which are terrible for the body. Of course when you eat a lot of fatty foods that are high in sugar, you’ll be getting yourself in trouble. Thinking of going on a low fat diet? It’s been shown that a ketogenic diet is healthier AND more effective than low fat dieting. When you eat foods high in carbohydrates, your body naturally produces glucose.  Carbohydrates are the easiest thing for the body to process, and therefore it will use them first – resulting in the excess fats to be stored immediately. In turn, this causes weight gain and health problems that are associated with high fat AND high carbohydrate diets, NOT a keto diet. As a precaution, you should always check with your physician if you have any concerns about starting a keto diet. You should especially be weary if your family has any pre-existing kidney or diabetic conditions – as the higher intake of proteins will put strain on your kidneys. High cholesterol, high blood sugar, and heart disease is not something you need to worry about. High fat, low carb diets are well-known and documented for their improvements in cholesterol, blood sugars, and reduction of heart disease.

What Happens To My Body
Your body is used to the simple routine of breaking down carbohydrates and using them as energy. Over time the body has built up an arsenal of enzymes ready for this process, and only has a few enzymes for dealing with fats – mostly to store them. All of a sudden your body has to deal with the lack of glucose and increase in fats, which means building up a new supply of enzymes. As your body becomes induced into a ketogenic state, your body will naturally use what’s left of your glucose. This means your body will be depleted of all glycogen in the muscles – which can cause a lack of energy, and a general lethargy.
In the first few weeks, many people report:
- Headaches
- Mental fogginess
- Flu-like symptoms (known as the “keto-flu”)
- Dizziness
- Aggravation

If you would like to find out more or would like Muscle Mass Brothers to create diet and training just for you, contact us.


Check our social media for more.

Wednesday, 5 August 2015

Maintaining Diet (Part 2)

Part 2 of Maintaining Diet

Importance of 'Macro nutrient' calculation for best result diet

Macro nutrients are carbohydrates, proteins and fat in the diet. There is also a fourth macro nutrient which is an alcohol however it is pretty much useless in the structure of our body and similar to pure sugar it can be added to carbohydrates but it is inadvisable to have it in any diet. The key to macro diet is to know our need of calories in daily intake. Here is how we count macro nutrient:

Proteins:                1g = 4 calories
Carbohydrates:      1g = 4 calories 
Fat:                        1g = 9 calories

Everyone has different needs of nutrient intake depending whether we want to maintain, loss or gain weight. 


Proteins are the primary source of human body, we need to know how much proteins to intake in total. Proteins just after the energy intake which are calories are most important component in maintaining, losing or gaining weight.

The most traditional and universal scheme of protein intake is 2 grams per kg. The protein intake for people who exercise 5-6 days a week can be up to 4g per kg.However most people stick to 2g to keep it safe and increase or decrease  it with the time looking on how the body changes. Body builders who workout on daily basis consume 4 g of proteins per 1kg. We need to figure out what kind of diet we are on with the amount of proteins we will consume. Depending on the aim of the diet whether it is to gain, lose or just maintain healthy diet. 

Following example from part 1 of Maintaining Diet we will use a man who weights 100 kg. 

If will exercise for 5-6 days a week that means he will need intake of proteins to build muscles.

2 g of proteins x 100kg = 200g of proteins for his total weight. 
200g of proteins is 800 calories

200g x 4 = 800 calories as 1 g of proteins equals to 4 calories.

We will consume around 30% of proteins in most of diets. Following above formula we can figure out how much proteins we will need. 

That is why we need to know how to calculate our daily need of calories as it is fundamental when calculating macro nutrients. 


Fat is important in many functions of our bodies including metabolism, brain functions and hormone production ( including anabolic hormones). We are taught that fat makes u 'fat' however fats are great in building body mass as we do not need to intake it a lot but it will provide lots of energy. To fulfill our basic fat intake needs 1g per 1 kg of our body weight. Of course we are not talking about consuming fats from fast foods but we should eat fats from plants and meats. 

The example of simple calculation is:

A men who weights 100kg and he needs to consume around 1g of fat per 1kg.

1g x 100 = 100g
100g of fats equals to 900 calories

This would be around 30 % of the total diet. 


Now when we calculated fats and proteins, the carbs are just a formality. Lets talk about what carbohydrates does to our bodies. The carbs are to create power for the body to exercise. To calculate carbs in the fastest way is to take out the calories from proteins and fats from the total daily calories intake. 

We can use the example:
Men who weights 100kg after calculation of their total need of calories to maintain diet is around 2800 after deducting 500 as he want to lose weight look part 1.

Fats = 900 calories
Proteins = 800 calories 

2800 - 900 - 800 = 1100 calories from carbohydrates. 

1100 calories need to be divided by 4 as 1 gram of carbs = 4 calories

1100/4= 275 g of carbs

Summary: Fats = 900 calories, Proteins = 800 calories, Carbs = 1100 calories
                 Fats = 100g              Proteins = 200g              Carbs = 275 g

We can modify carbs to suit our aim of the diet either to deduct or increase depending if we want to lose or gain weight. It is important to look at yourself in the mirror and keep an eye on the changes that happen to our body so we tweak the diet to our changes and needs. 

To keep the diet healthy and balanced we need to calculate our calories, proteins, fats and proteins. From that point it is simply looking on the packages of food we eat on daily basis and we will know how much nutritions we intake. 

Muscle Mass Brothers can help you with the diet and we can explain all aspects of suiting diet to you and you training.  

Everyone needs different amount of calories and macro nutrients. There are different kind of diets with different % of macro nutrients. The example we showed is around 30% fat and proteins, 40 % carbs. 

Check our forum and website:

Join our forum for free and ask our team any questions regarding training, diets and supplements.

#MuscleMassBrothers #MMB #Diet #Basics 

Soon we will post some examples taken from our forum of diets and examples that our users have indicated. 

Tuesday, 4 August 2015

Maintaining Diet

Part 1
Basics of the Diet

To figure out basics of the healthy balanced diet for the needs of your training 

Remember exercising is easy the hardest part is to keep the diet. 

Step 1:

Firstly we have to calculate the need of calories intake in your diet which is a fundamental stage of any diet as I will explain in further steps. To calculate calories it is the best to use 'Harris Benedict Equation' as it will estimate energy required to maintain your current weight without any exercise. After completing this step we can add our exercise level.

BMR calculation for men (metric) BMR = 66.5 + ( 13.75 x weight in kg ) + ( 5.003 x height in cm ) – ( 6.755 x age in years )
BMR calculation for men (imperial) BMR = 66 + ( 6.2 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.76 x age in years )
BMR calculation for women (metric) BMR = 655 + ( 9.563 x weight in kg ) + ( 1.850 x height in cm ) – ( 4.676 x age in years )
BMR calculation for women (imperial) BMR = 65.5 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

Here is an example of how the equation works. Men of weight 100kg (220lb) and height 173cm (68inch). We have used 2nd equation in imperial measures but it can be calculated in metric as well. 

100kg = 220 lb                                                    173cm = 68 inches
66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
1436.6 + 863.6 – 149.6 = 2150.6

Step 2:

Is the exercise level that we are at the moment.

Little to no exercise Daily kilocalories needed = BMR x 1.2
Light exercise (1–3 days per week) Daily kilocalories needed = BMR x 1.375
Moderate exercise (3–5 days per week) Daily kilocalories needed = BMR x 1.55
Heavy exercise (6–7 days per week) Daily kilocalories needed = BMR x 1.725
Very heavy exercise (twice per day, extra heavy workouts) Daily kilocalories needed = BMR x 1.9

So we add the exercise level to our example equation 
1436.6 + 863.6 – 149.6 = 2150.6 x 1.55 = 3333 calories

To sum up of what we already we have checked how often the men exercises as he exercises 4 days a week the exercise level multiplier will be 1.55 and it will result in total calories he needs to maintain his diet.

Step 3:

To lose weight -500
To maintain it 0 
To gain +250 to +300

To finish our equation for our example:
1436.6 + 863.6 – 149.6 = 2150.6 x 1.55 = 3333 calories – 500 = 2833

As the men wants to lose weight we will deduct 500 from the total value which shows result of how much calories he has to intake on daily basis. 

Step 4: 

We need to split our total calories into meals, the best was is to split it to 5 meals. 

2833 / 5 meals = 566.6 calories per meal
566 calories - meal 1
366 calories  – meal 2
666 calories – meal 3
366 calories – meal 4

666 calories - meal 5

However apart from just calories it is the best to calculate proteins, carbohydrates and fat intake to spread it between the meals which we will discuss in part 2.

This may seem hard or mathematical however it is really important to know how much calories we consume and how much we should intake daily.

If you find it confusing check Muscle Mass Brothers Forum we can help you out with calculating your diet and help you with tips and trick of how to keep it healthy, fit and balanced. 

#MuscleMassBrothers #MMB #BasicsDiet

We will post part 2 Basics of Diet where we will discuss carbohydrate, fat and proteins and their importance to diet.