Andrius Rudavicius Pt

HOW MANY CALORIES SHOULD YOU EAT?
Many people getting into fitness and healthy lifestyle doesn’t have an idea how much food they should eat and what their portions should look like. So here is a little guide to find out for yourself.
We should start with BMR – Basal Metabolic Rate which will determine how many calories your body will need to consume to stay alive. In simple terms this means that every human being needs a certain amount of calories for his body to function lik...
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What a training camp with Miloš Šarčev at Muscleworks Gym Orpington last week!
Pleasure to meet one of the old school bodybuilders like him and experience their brutal training approach as well as his old school approach to other aspects of bodybuilding like nutrition, contest prep and so on.
Back session and heavy deadlifts last week 2 days before the seminar wasn’t the best idea as for the first day of the seminar we did BACK and biceps! Giants sets consisting of ~20 diff...erent exercises was definitely fun until too days later when we did legs applying the same ridiculous giants sets and again using almost every single machine there is in at muscleworks. Was definitely challenging but fun indeed.
Im not gonna lie my body is completely sore from neck to toes including the tendons and I must say I feel like I was hit by a truck couple of times but was definitely worth it.
Now I’m taking few days off the gym trying to recover and revising my notes. 😅
#milossarcev #milossarcevmusclecamps #giantsets #oldschool #muscleworksorpington #muscleworksgym
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WIN a Free Personal Training SESSION!
I’ll be giving away 3 FREE Personal Training sessions and consultations with me for the most motivated ones. PT sessions will be held at Mucleworks GYM Orpington, London so make sure you can attend. (Date will be arranged with the winner)
... I will also make sure that the first clients going to get the best offers on their training programmes, diet plans and training packages!
All you have to do is to like and share my page, also leave a comment with your current fitness goal. I will random pick 3 of you who will win the PT session with me. Good luck!
I will annouce the winners on 22nd of July
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Anyone who’s struggling or in need of help with your diet, training or has any other questions related to fitness im here to help. Write me a message and we will make your veins popping for the summer!
P.S. Soon will be a giveaway to win a free personal training sessions. Stay tuned and have a good day everyone! #summer #lean #personaltraining

What a week in Prague... These few days at the @strengthsensei1 seminar has been an amazing experience to meet all these new passionate people and learn a lot of stuff that will be used to help and improve others. Definitely will be more to come soon! #strengthsensei #wolfgate #prague #seminar #constantlearning #pt

Pull-ups is one of the basic and the best exercises for your back. It’s also the great way to start your back session. Everyone should be able to do at least a few pull-ups.
If you are just getting started try neutral grip pull-ups first (watch the video) it’s bit easier way to build up your strength.

SUPPLEMENTS THAT ARE WORTH YOUR MONEY
To begin with just want to make it clear that food is and always will be the foundation in your diet and you cannot replace it with anything else, without a proper nutrition and quality food supplements becomes useless. Supplement purpose is to supplement your diet with nutrients that your body is lacking or not able to get enough through the food.
Here is a short list of supplements that works and are worth your money in my opinion.
... CREATINE - it’s a molecule that is poduced in your body that also can be found in some whole foods in small quantities. It’s been scientifically proven that creatine has benefits in physical performance exercises and could help you with strength gains in short explosive movements. With that being said creatine could also help you build muscle mass in the long term.
How to take it: 5g every day (with your highest carb meal - ideally after your training session)
VITAMINS AND MINERALS - these are essential for your body and your body organs function. If your diet is already on point you should be getting majority of your daily needs though your diet, others who doesn’t have or follow any balanced diet should consider taking a multi-vitamin and mineral complex to supplement their daily vitamin needs. There is many reasons why you should be having taking vitamins but the most important one is to keep your body healthy and functional. Some of the main benefits: to promote your immune system, improve metabolism, promote healthy skin and nails, help with production of hormone and bone development.
How to take it: read the label of the product to find out the serving size and take it every morning after your breakfast.
WHEY PROTEIN - not particularly necessary supplement that you must have but it’s an easy way to get your protein in. It’s also convenient and gives you a freedom to make your own protein desserts and treats of it without the feeling of guilt. Whey is made from dairy so if you have lactose intolerance this maybe isn’t for you and you should be looking for alternatives like plant based protein. There is 4 main types of whey protein: whey concetrate, whey isolate, hydrolysed whey and casein. Concentrate (up to 80% protein) is the most common whey used everywhere and is at the fair price while isolate is (85-90% protein) faster digesting protein and it is a bit more expensive. Hydrolysed whey is either concentrate or isolate but hydrolysed which gives you the fastest absorption of them all wich also makes it the most expensive one. Casein is a very slow release protein that could be used before going to bed to supply your body with the nutrients over night. I would suggest to use whey isolate, fast absorbtion high protein content and less other additives.
How to take it: ideally straight after your workout so your muscle can start rebuilding himself after the training. It can also be taken anytime thought out the day to supply your protein intake.
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Body weight squat challenge at Kings Gym (114kg at the time) for 31 reps.
Pump kills your legs way faster before muscle starts failing. Video from over 2 years ago.

PROTEIN PANCAKE RECIPE!
Not quite international pancake day anymore but it's better late than never, so here it is very simple and delicious just few ingredient protein pancake recipe. This is totally macro friendly recipe using only healthy ingredients. Cooking time: 10 mins.
1. 50g oats... 2. 1 and a half banana 3. 1 heaped scoop of protein powder 4. 2 whole eggs, 1 egg white
+ some water
You can also add cinnamon, vanilla extract and himalayan salt to it for a better flavour. Put everything in the blender and blend until you get thick, creamy consistency. You can use virgin olive or coconut oil for for cooking. Usually tastes better with the coconut oil. Flavour of your pancakes will also depend on the protein powder that you use. I used chocolate peanut butter flavour reflex brand.
Best served with sugar-free syrup and blueberries.
MACROS:
TOTAL: 582 kcal
PROTEIN: 53g CARBOHYDRATES: 65g FATS: 13g
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Consistency, patience and hard work will get you where you want to be eventually. Trust me.

WHY DRINKING WATER IS SO IMPORTANT?
Helps get better muscle pumps at the gym Increase your energy levels Makes your muscles look fuller ... Boosts your metabolism Makes your muscle stronger by being hydrated Helps to digest your food Helps remove waste (toxins) from your body Helps with your mental performance Helps to moist your joints Helps to clear and maintain healthy skin Helps your organs function properly
Our bodies (as well as the muscle tissue) made of around 70% water. When it comes to water there should be no question why you should drink it. Without water our body and organs wouldn't be able to function properly. If you ever noticed when you are dehydrated it is really hard to have a good session in at the gym. You feel weaker than ussual, most often tired and you are probably struggling to get good muscle pumps as well. To avoid all the potential dehydration issues with your body function make sure you drink at least 2-4 liters of water every day as well as sipping on the water during your workout.
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5 MAIN REASONS WHY YOU DON'T SEE ANY PROGRESS
NOT TRACKING YOUR CALORIE INTAKE
This is one of the most common problems of trying to lose body fat or build muscle in general. In order to see any progress in your fitness journey you have to know how many calories you are consuming on the daily basis. Those who are trying to lose fat usually tend to pick the wrong choices such as avocado, nuts and other calorie dense foods that will add up to your daily calorie intake very quick...
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Great seminar with MR.O Shawn Rhoden, Chris Aceto and Psycho Fitness at Muscleworks Orpington
#muscleworks #muscleworksorpington Shawn Flexatron Rhoden IFBB Pro @therealtechnician Psychofitness
... @ Orpington, Bromley, United Kingdom
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For those of you who just started training or don't know much about what healthy and balanced diet consist of I made a list of main foods that you should be eating in your diet.
PROTEIN:
Fish... Chicken breast Beef steak Turkey breast Eggs Greek yogurt Cottage cheese
CARBOHYDRATES:
White/brown rice Sweet potatoes Buckwheat Quinoa Lentils Couscous Oats Black/red beans
VEGETABLES (low carbohydrates):
Broccoli Kale Asparagus Spinach Tomatoes Peppers Onions Mushrooms Cauliflower
FRUITS (carbohydrates):
Bananas Blueberries Strawberries Raspberries Apple Lemon
FATS:
Nuts Avocado Virgin Olive oil Coconut oil Chia seeds Flax seeds Fatty fish Whole eggs
There are more foods out there that could be good for you but in this list I included the most common foods that you should be eating to reach your fitness goals.
Food stays pretty much the same for any fitness goal you want to achieve. The only thing that changes is quantity of food depending on your goal whether is to lose fat, build muscle or maintain your current bodyweight.
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