Welcome to the August edition of The Get Big Ezine from The Build Muscle and Gain Weight Fast Guide.

Well, it's been a bit since the last issue but I'm finally back at it and will hopefully be getting you issues on a more regular basis. This is just a quick issue to alert you to the new section at the site... The Weight Training Exercise Database.

I am working on getting all relevant exercises (relevant to size and strength gains) into this database. Each exercise will have pictures and video as well as tips and techniques on proper form. I have 13 exercises up now (see list below) and plan to be adding regularly.

I'll tell you something I've found out doing this project ... When you actually sit down and make a list, there are a ton of quality, effective exercises (making this a larger and longer project than I first imagined). But I'm happy to get it started, it is something that has been frequently requested by site visitors.

Comments on the new section or anything else are always appreciated - Contact me

Also in this issue, Will Brink gives a couple of shake recipes for you to try. I've tried them and they are delicious (at least "delicious" in the protein shake genre).

In This Issue...

Site New Stuff

As mentioned, the new Weight Training Exercises Database is up. It is just getting started and will have many improvements in time. The current exercises are:

• Bench Press
• Incline Bench Press
• Decline Bench Press
• Dumbbell Bench Press
• Incline Dumbbell Bench Press
• Bar Dips
• Push Ups
• Close-Grip Push Ups
• Close-Grip Bench Press
• Military Shoulder Press
• Dumbbell Military Shoulder Press
• Shoulder Shrugs
• Upright Rows

Bodybuilding Tips

To be honest, I was a little late to the make your own MRP/weight gainer bandwagon. I always just used the commercial packets until the last year or so. Then one day I started goofing around with some whey and a blender... and now I'm hooked.

You can truly make some great tasting shakes. Not just great for your taste buds and your goals but great for your health. Better than anything you can buy. So, if you have the time and a blender, this is something you need to get into.

I still use the commercial stuff (I like EAS's Myoplex - just the original formula, the other formulas don't justify the additional cost). The "quick and convenient" factor of just being able to shake and create a decent meal can't be beat. As Will notes below, the "cost factor" that everyone complains about doesn't hold water when you stop to think about it. And having that nutrition always at the ready can be a critical part of moving expediently towards your goals.

Shopping List for Will's Shakes...

• Whey Isolate like Dymatize's ISO-100
• Your favorite fruit juice
• Strawberries and Bananas
• Glutamine (try ON's Glutamine Powder)
• Creatine (try ON's Creatine Powder)
• Chocolate Ice Cream
• Flax oil or Udo's Choice Oil Blend (search for "Udo's">

Will, what is your favorite weight gainer and meal replacement? Which are the best? I find them all too expensive honestly.

Will Brink: The "best" MRP and weight gainer are the ones you make yourself. My favorite home made MRP goes like this: two scoops whey isolate, one cup water, half cup of favorite juice, handful of frozen strawberries, 5 grams glutamine, and one tablespoon of flax oil or Udo's Choice oil, blended in the old blender.

This MRP has approximately 370 calories, 36 grams of protein, 23 grams of carbs, and 15 grams of fat (or 40% calories from protein, 24% calories from carbs, and 36% calories as fat), making it a high protein, moderate fat, low carb MRP. As for a high quality weight gainer: one cup whole milk, one cup water, 2-3 scoops whey isolate, one frozen whole ripe banana, one scoop chocolate ice cream, 5 grams of creatine, and two tablespoons of flax or Udo's Choice oil mixed in a blender. Calories? Tons. Protein? Plenty. Fat? Enough. Carbs? Who cares?

This drink is better suited for the young guy with a super fast metabolism who really needs a lot of extra calories to gain any weight. Not recommended for people over say 25-30 years of age looking to keep the fat off, but when your are a 17 year old kid who can't gain anything, this drink is for you!

As for your cost comment, I don't agree with you. If you sit down and figure out all the things you get in a decent MRP today, combined with the ease of being able to mix it any time or place you want it (unlike the recipes I have listed above), you will find the commercial MRP is probably one of the better bang for the buck supplements out there. Just try and get 40 grams of protein, a days vitamins, glutamine, and other stuff often found in any good MRP, for around three bucks.

If you look at it that way, I think you will find most MRPs to be a great deal for the money. Of course they don't taste like Burger King Whopper...

__________

Will Brink is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug free and Fat Loss Revealed, which reveals exactly how to get lean , ripped and healthy completely naturally. Both e-books come with access to his private forums and numerous tools to aid you in either endevour.

Final Thoughts

I have a lot planned for the remainder of '08. I am working on updating the current reviews and adding more in addition to building up the exercise database. In addition, I have a bunch of tips submissions that I need to get up.

Give those shakes a go and I'll talk at you soon,

JP