Wednesday, 4 June 2014

New Shoulder Workout

Let Me know what you guys think!

Friday, 4 April 2014

Dieting Tips: The benefits of whey protein/Is whey protein good for you?

   So first off, I'm going to go over the benefits/Advantages of whey protein. Based on research I've collected over the internet, as well as from personal experience. Secondly I'll be going over the disadvantages. I'll also be posting some of the articles I found most helpful while doing my research.
   A useful tool that I've found pretty effective is the Macronutrient calculator on as well, this will tell you based on your BMI how much protein, carbohydrates, and fats you need throughout the day. (They can be altered based on what you want to do, whether it be losing fat, gaining muscle, etc.) Information about this can be found on my earlier blog post Dieting Facts and Tips. The macronutrient Calculator can be found by clicking here.

Advantages and benefits of Whey Protein:

-Protein is an essential part to muscle growth and without it, your muscles wouldn't grow. Whey protein has a high amount of protein at a relatively cheap cost, per serving (Per scoop) a protein shake usually costs lower than 1$.

-It's quick and easy: As a college student I don't really have a lot of time to be cooking proper meals all the time, A protein shake can help me get in the proper amount of nutrition I need throughout the day. I can make one anywhere and it still fills me up. (They don't replace carbs or fat)

-It's good for your immune system: It actually promotes your immune system by increasing the amount of antibodies.

-Various help against disease: A few of these I personally didn't know but protein can reduce the risk of cancer (mostly to the liver and pancreas), it helps with the treatment of hepatitis, and helps reduce the risk of cardiovascular disease.

Personal Experience:
   I'm a pretty big fan of using whey protein myself, and from my experience it does create results.When I first started using it I gained a significant amount weight in a fairly short period of time (about 10lbs in the first month or two) a long with a good workout routine. The good thing about it is the weight stays if you stop taking it. I've recently stopped taking it for a bit and I haven't lost any weight because of it.
   If you do have any questions or concerns feel free to leave a comment and I'll get back to you as soon as I can, if you have any interest in buying whey protein I'm personally a fan of the Optimum gold standard whey on, if you wanna check it out feel free by Clicking here.

Friday, 28 March 2014

Fitness Motivational video: My fitness highlight (Full video coming soon)

This is the first cut to a fitness video I'm working on, the full video will be released next Friday. Let me know what you guys think!

Comments are welcome, hope you guys enjoyed! Thanks,

Thursday, 27 March 2014

Fitness tip: Setting goals and staying motivated

For those starting out:
   When you first start working out, staying motivated is definitely going to be difficult. At first it's going to seem like you're not making any progress, or its not working, or people are judging you at the gym, or whatever it may be.

   Results take time and hard work, plain and simple. The best way to reach your long term goal though is to set smaller more reachable goals in between. For example, a goal could be something like "I want to be able to bench press 80lb dumbbells". Now starting out that's going to be something that seems impossible to reach, at least for me it was. Start setting smaller goals, for example at this moment you might be able to bench 40lb dumbells for 10 reps. Set a goal saying, by next week I'm going to try 45lb dumb bells for 5 times. Or something similar to that, depending on whatever your goal may be.

   Results take time, but this is something where you get what you put into it. Work hard and you'll get to where you need to go. Don't give up, whatever your end goal may be. It seems hard right now but set small goals and continuously reach them.

   One thing I do when I want to reach a goal, like lifting a higher weight, doing more reps, or whatever it may be is to write down what I did each workout. For example I will write down how many reps I did of each weight I did per workout. Now the next time I do the same workout I compete with myself and try and beat what I did last week. It's like setting a high score on your own personal leader board. This actually works, one of my thoughts is the me of today should be able to kick past me's ass. If I don't think present me can do that, I should definitely be working harder. Plain and simple.

   If you have any questions or need advice, feel free to leave a comment. I will reply, thanks for reading ladies and gentlemen. I hope this helps at least a little. Don't forget to subscribe to the blog!

-Cody Foster

Links: For more fitness and motivation in the future
My blog:
My youtube: instagram:

Sunday, 23 March 2014

Good Shoulder Workout


Light weight (5-15lbs) Shoulder press for 15-20

Shoulder Press:

4 Sets: 12, 10, 8, 6 Rep range

Lateral Side raises:
4 Sets: 12, 10, 8, 6 Rep range

Bar Bell Shoulder Shrugs:
3 Sets: 12-15 reps

Super Set:
Dumbbell front raises: 10 reps

Burnout: Hindu-pushups to failure

Wednesday, 12 March 2014

At home cardio/endurance workout!

This is a pretty simple circuit that can be done from home and won't take long to get a good workout from home when you don't have a lot of time and can't make it to the gym.

It's a 3 round circuit that you can do at your own pace, the faster you do it the harder it will get. If you want to get a harder workout you just simply add more rounds.


-20 mountain climbers

-20 Push-ups

-20 Jumping lunges

-10 burpees

-30 reps Mason Twist

Monday, 20 January 2014

Good Chest Workout

Incline Bench Press (Dumbbell or bar bell):
7 sets usually work my way up until I can't anymore than work back down (pyramid set). (Eg. First set 60lbs dumbells 12 reps, Second set 65lbs 10 reps, third set 70lbs 10 reps, fourth set 75lbs 8 reps, fifth set 80lbs 6 reps, sixth set 70lbs 6 reps, seventh set  60lbs 8 reps.

Superset each with dumbbell flies (usually a lighter weight for 10-12 reps each set)
Flat Bench Press:
4 Sets, Progressively add weight each set. Eg. First set 60lbs, Second set 65lbs, third 70lbs, fourth 75lbs
Decline Bench Press:
3 Sets, same as the flat press

Cable Flies:
First two sets:
-Set the cables on a higher setting, and set it at a weight where you can do roughly twenty reps, then drop and do push-ups till failure. (repeat)

Second two sets:
-Set the cables to  a lower setting (near the bottom) and set it at a weight you can do roughly 20 reps, then push-ups until failure

Monday, 13 January 2014

Leg Day Workout

   This day in my opinion is the most dreaded, leg day. This is the list of workouts I do and how I do them.

-Squats with either just the bar or nothing for 15-20 reps

Squats for 3-4 sets, work to a heavier set each time.
   Example-First set 1 plate each side for 12 reps, Second set 1 plate and a 25 each side for 10 reps, Third set 1 plate and a 35 each side for 8 reps, Final set 2 plates each side for 6 reps.
Now move on to the leg press: 3-4 sets same progression
   Example- First set 270lbs for 12, Second set 360lbs for 10, Third set 450lbs for 8, and Final set 540lbs for 6.

Leg Extensions: 3 sets
   First set: 12 Reps, Second Set: 10 Reps, Third set: 10 reps, drop weight: 10 reps, Drop weight one more time and push out another 10 if you can.

Leg Curls: 3 Sets (exact same progression as the extensions)

Thursday, 9 January 2014

My Workout Schedule

    My workout schedule can differ from yours, this is just going to be an example of how you can design a workout schedule/calender to stay organized. I personally like to workout 6 days a week, while most others like more rest and go 3,4, or 5 times a week. This is up to you based on how you decide to design it.
    I do my workouts based on what day it is, for example:
Mondays-I like to do Legs, Biceps, and Abs. This is a pretty weird combo but based on how the rest of my schedule is laid out this is what I was left with. It's been working for me so I don't feel the need to change it.

   Tuesdays-Chest and Triceps (sometimes Calves as well). I've always done Chest and Triceps together because Triceps tend to be a secondary muscle to a good amount of chest workouts. Triceps contribute a lot to bench press style workouts.

   Wednesdays-Shoulders, back, and Abs. I personally like to do abs every other day, it works for me and I've been getting the best results. Some people like to give more rest for their abs but this has worked for me. Shoulders and back go well together because a lot of shoulder exercises contribute to the back and vixe versa.

    Thursdays-I just cycle Legs and Biceps again

    Fridays- Rest day

   Saturdays-Back to chest and Triceps

   Sundays-Shoulders and back

My schedule is laid out so my muscles have two days to recover before I work them out again. That's why I work them out in two's. Some people like to target one muscle group a day and that works too, do what's comfortable for you.

Dieting facts and tips

The healthy eating is for me the most difficult part to stay in check with. I'll start with posting the basic information and build off it from there. I'm going to give the basics on carbs, protein, and fat and why each on is an important part of your diet. Unfortunately this part is going to be pretty dry. I'll be posting some Advanced and beginner workout routines soon.

1. Drink lots of water:
Drinking water and staying hydrated has many benefits. If you’re physically active, you’re going to lose fluids by sweating and through your lungs while breathing. This is going to hurt your athletic performance because the amount of blood in your system is decreasing, meaning you’re muscles are getting less oxygen, which will ultimately make you tired quicker.
Staying hydrated will also keep you more alert, and less tired during your everyday activities.

2. Protein:
Protein is going to play a key role in your diet. It plays a role in repairing muscle, as well as building them. After physical exercise your body is going to need protein to repair the ripped muscles and make them stronger.
The most beneficial sources of protein to build muscle and cut the fat are Turkey breast or chicken breast, fish such as salmon, tuna, or halibut, lean beef, eggs, milk, and yogurt.

3. Carbohydrates:
Carbohydrates are where you’re going to be getting most of your energy. They have high energy content with a low fat content and should make up most of a person’s diet (45-60%). The carbs that you’re going to want to eat are referred to as “Complex Carbs”. Complex carbs are foods such as beans, oatmeal, whole-grain foods (breads), rice, and fruits. You’re also going to want to cut out “simple carbs” which are derived from white flour (white bread and pasta) because they contain calories that are less useful due to their low nutritional value.

Now it’s obvious that excessive fat consumption leads to unwanted weight gain. You’re body does need some types of fats though, such as Omega-3’s and Omega-6’s which are known as essential fats or fatty acids. Their found in fish, walnuts, or fish oil capsules. The body also needs monounsaturated fats which can be found in seeds or avocados.

5: Supplements:
The supplements I use are protein, pre-workout sometimes, glutamine sometimes, and Fish oil capsules. Now the reason I take protein is because I don't have enough time to eat food with enough protein all the time or immediately after exercise. So I take a protein shake and it fills me up and gives me the protein I need, and it works. Pre-workout I take specifically on the days where I'm just tired and not feeling the gym, once I have some preworkout I feel like superman and have no problem going to the gym. I personally wouldn't even recommend glutamine, I've tried it and literally haven't seen or felt and difference. It's completely unnecessary and I personally believe it could be a waste of money, that's just my opinion. Now fish oil on the other hand, I think is great. I haven't been recently using it and I notice a difference. It makes me think way clearer and I actually have better memory. I definitely recommend anyone to take it, whether they workout or not. Especially in school.
   As far as brand go for supplements, I find most have the same end results. With protein I use to use the wal-mart brands and they worked, the only problem was that they tasted terrible and didn't mix well at all. I find from personal experience and experience of friends that has the best protein for the price usually. They have great brands (I haven't tried them all) but I'm confident everything they have is good stuff. The link if you're interested in buying protein at is: That link takes you directly to the whey protein that they have. I've only ever used whey before so I can't speak on the other types. If you have any questions about a brand you're interested in or anything, feel free to leave a comment and I'll reply. If it's a brand I haven't used personally I'll talk to a friend that has.

   A cool tool for figuring out how much you should be eating is the macronutrient calculator on It can be found here:

Introduction: My progress over the years

    The college stereotype usually involves lots of drinking, partying, eating terribly, living on a budget, and of course “the freshman 15”.
    As a college student maintaining a healthy lifestyle while still getting out seemed like a pretty impossible task. During my first year I persevered and managed to put on 20 pounds of lean muscle. Eating healthy and starting a good workout routine is possible!  I will be posting on the blog various things on how to get in shape in college or stay in shape during college such workout routines, bodyweight workouts, MMA and Boxing workouts cheap meal ideas, time management ideas, and even some low-calorie drink idea's.
    First off I will post some photos of my fitness journey so far.

    In grade 12 (when I was 17) I looked like this:
At this time I had been working out, but briefly and didn't follow any particular diet.

In first year of college I looked like this:

By the end of my first year I had managed to put on 20lbs of lean muscle all with healthy eating and a solid workout routine.


So I have been able to make a lot of progress since I started college.