The ingredients you’ll need:

1/2 cup nonfat cottage cheese

6 egg whites

1 whole egg

1/2 cup whole oats (not instant)

1 teaspoon vanilla extract

1 teaspoon cinnamon

1/2 cup blueberries (to be added later)

The 'how-to':

If you are of the ones that prefer a healthy and powerful alimentation to help your muscles, rather than steroids, here you have a cool recipe that'll provide an ever-need protein injection for your training.

Put all ingredients above (with the exception of the blueberries) into a blender. Blend until smooth. Spray a small amount of PAM cooking spray onto a large nonstick pan. Cook on medium heat and once it’s at maximum temperature, pour pancake mixture into the pan. Wait for bubbles to come through and the edges to brown, then turn over and cook other side. Top with blue berries.

ADVICE #1: Do not pour mixture on pan until the pan is very hot.

ADVICE #2: If you need syrup, try Maple Grove Sugar Free Syrup. This is one of the few sugar-free syrups that really tastes like maple syrup.

Filed under: Fitness Recipes
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These are strange days for the internet... Anonymity has caused the appearance on the net of a bounch of sites that sell pharmaceutical products, normally for a cheaper price than the official sites. Most of them are scam, so be careful!

Probably you already know this, but most of these sites use to be scammy and sell fake products, and bodybuilders are a clear target for these practices. Yesterday I read a story about a man who sent $500 for some anabolic steroids and got nothing back, but this is sometimes the best endstory, since you could receive fake steroids that could hurt your health.

Anyway, I'll provide you with some advice for you to avoid these sort of scams.

1. When you are planning to buy at a website you should check for references. And link to that page must be visible. Look at forums, blogs or other reputable websites that talk about the shop and provide good words about it. If you can't find any reference, simply don't buy.

2. Good products can't be that cheap! If prices are too low, it may be a clear sign that scam is at the very next click.

3. Check them. Every serious pharmaceutical company have in their website a form where you can check if the webshop you want to is an official supplier or not. Use that and be sure of what are you buying!

Filed under: Health, Supplements, Online Pharmacy, Steroids Scam
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When the Veterans Memorial Auditorium heard the announcement of the final contestants' names, a roar emerged from the mass. Kai Greene was the first name announced, although the defending champion was not the favorite to win this year's edition. In second place Phil Heath, Branch Warren in third, Dexter Jackson in fourth, Toney Freeman in fifth and finally Ronny Rockel in sixth.

When all the stuff started, it seemed that Phil Heath was the crowd's favorite and it was likely to win, but then the dust had settled, he found himself in a discouraging second position. The other crowd's favorite, Branch Warren, ended up in third place after grabbin the fourth Most Muscular award in Columbus.

The one who walked away with the title was, however, the defending champion Kai Greene, who received the trophy for the second consecutive year. Congratulations, Kai!

Kai Greene, Arnold Classic 2010 winner

Filed under: Bodybuilding, Arnold Classic 2010, Branch Warren, Dexter Jackson, Kai Greene, Phil Heath, Ronny Rockel, Toney Freeman
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The Arnold Classic is back for another year. Being one of the most relevant competitions on the bodybuilding international circuit, the Arnold Classic 2010 guarantees high amounts of adrenaline both in male and female categories. This years edition is going to be hosted in Columbus, Ohio, and there you have all the info you need to know.

Of course, the results, the pictures and all the stuff, after the event.

Arnold Classic 2010

Dates: March 4th, 5th, 6th and 7th.
Where: Greater Columbus Convention Center.
Address: 400 North High Street Columbus, Ohio P.O. Box 43215.

Filed under: Bodybuilding, Arnold Classic 2010
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This is the story of Antonio Morales, another bodybuilder from Spain who started caring of his body at the age of 17 (actually he is 34 years old). Born in Alicant, the Spanish heavyweight didn't compete for the first time until 21, when he ended up third in the less than 176lbs class (80 kg) at the Murcia's Regional Championship in 1997.

Finally he ended up competing with the best, and in the 2006 IFBB World Championships in Ostrava, Czech Republic, he placed 3rd again in the light heavy class.

More results. In May of 2007, competing as a heavyweight, he ended up 6th at the European Amateur Championships, but in October of the same year he fell one category and also fell on the leaderboard to the 13th place in the South Korea Championship.

Lately, in 2008, Antonio achieved another 5th place European Championships in Playa de Aro.

Filed under: Bodybuilding, Champions, Antonio Morales
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Joey glorr, 27 years old, 5'10" and teacher from North Hollywood, finished in 3rd place at Tournament of Champions in light heavies weight the past month of September (just behind of Jeff Shiflet). The point is he wears some of the most "extreme" tattoos I have seen in a bodybuilder ever:

¿Nice huh? ¿Would you wear that?

And now onto the subject. Below you can see some Joey's backstage and on-stage posing routines, from the 2005 NPC Teen & Collegiate National Championships. Was in that championship where the then 23 year old youngster weighed in at 210lbs and ended up second of the Collegiate heavyweight division. Envy.

Filed under: Bodybuilding, Champions, Joey Gloor, Tattoos
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Here we start, as promized, with the new Home Muscle website. One of the new things we want in this new step of our site is to talk about our fellow bodybuilding champions. Those who we admire. Those that have achieved those sculptural bodies, those bodies we will never have.

Probably most of us don't want get that far, but it's ever good to know how the champions work. Today we are going to talk about the Macedonian, Oliver Adzievski, who's an IFBB Pro.

Adzievski's passion for bodybuilding started early, more exactly when he was only 14. As he tells us on his website, when he discovered Bodybuilding he got impressed. He thought that getting some more weight would allow him to build his muscles properly, since he was too thin for it at that age. Although, Oliver had a problem, there were no gyms on his hometown and had to build one by himself. He started building his own equipment, basically with cans fill of cement and other artilugies that nobody would use today. Time passed, and well... what can we say, you can see by yourself. What he started when he was a child is now his hobby, his job, his life.

Oliver Adzievski recent achievements:

Santa Susanna Pro 2007: Unplaced
Australia GP2008: 13 place
New Zealand GP2008: 9 place
Iron Man Pro 2009: 12 place

Filed under: Bodybuilding, Champions, Bodybuilding Champions, IFBB Pro, Oliver Adzievski
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It has passed a long time since we started with this blog. Our intention was to provide tips, exercices and diets for those that, like us, love to build up their muscles and, due their situation or location, they prefer to do it at home.

Unfortunately we left this project forgotten in remote corner of our minds and spent our time doing somewhat else. Not anymore. Home muscle is now back with more energy than ever, with new plans, with more interesting content to share with you, and with a really new, fresher, clearer, design that reflects our intentions of taking it seriously, for one time.

So, expect some sort good content in the following days. In form of what? A bit of everything, probably. We want to post about exercices and diets, but also anecdotes, biographies, pictures and videos, magazine extracts, and whatever we think it's interesting for the bodybuilding community.

What else can I say? Probably just... stay tuned!

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People think that building muscles is renouncing to normal life and you have to give full dedication to it, spending all your time in gym working and working non stop.

That is not necessarily like this. True that hard work is truly essential and extreme fitness needs constant and intensive work with the iron weights. Nevertheless, full-body work outs can help to progress and it easily fits in daily schedule.

Genuine athletes work out looking for maximum muscle contraction using heavy weights and making room for full recovery so they can grow and continue training hard. This sort of routine prevents burnout happening because of excess training.

To have a better idea about how is training Extrem-Fitness, have a look at this video.

Filed under: Fitness, Extreme fitness
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For all those interested on sports fitness, here you are some useful healthy tips. These are generally valid whatever sports you intend to practice.

A) Include vegetables in your diet.

Vegetables and fruits provide mineral supplies and vitamins, which are essential for people who practice sports fitness. When you increase your body requires more inputs of these complements in order to be strong and healthy enough to enhance its performance.

B) Calcium for bones.

A rich amount of calcium in your diet will help your bones to become stronger. So if you are into sports fitness, make sure to enclose it in your daily diet.

Just remember if you expose your body to severe physical activity your bones will have to support an extra charge and it’s important to have them strong in order to avoid problems, like fractures or illnesses as “osteoporosis.”

Calcium is present in some mineral supplements and vitamines. It can be found too in foods like spinaches, soja, sardines, octopus, tofu and many dairy products.

C) Drink a lot of liquid.

Even the human body can resist without food for long time, it doesn’t happens the same with drinking. Two or three days without liquid intake can be fatal. That can give you an idea of how much important is water for our body.

Of course water is the most important ingredient in human body. Due to transpiration, we loose liquids so we need to replace the lost fluids in our organism so as to avoid serious problems that could even arrive, in some extreme cases, to death. Hence the importance for people doing exhausting exercises, to drink a lot of water.

In some cases, when the effort is very high, only water may not be enough. Then drinking sports drinks will help to replace, not only the lost water but also the additional mineral salts and carbohydrates that our body looses when sweating. Especially for people practicing sports fitness those drinks can be very useful.

D) Warming up and stretching properly.

Taking our body from normal to strong activity can cause muscular problems because our body is not yet ready for it. Warming up and stretching your body is necessary. Even sometimes we are anxious to start our favorite sports, or we don’t have a lot of time, warming up is never a loose of time.

Also, after finishing the sports, is highly recommended stretching your muscles; when they are still warm. This will help to improve elasticity and performance in the future.

Filed under: Fitness, Tips, Health, Sports Fitness, Tips
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