Some people say that you progress physically in the gym. Some people say you grow while you rest. Some people say we never walked on the moon while some people say that frog legs taste like chicken. I think you get my point by now, although the last two made no sense at all.

There are many different theories on training and diet and when stuff happens. We think that this is just too much thinking for our meaty, muscle-overloaded domes. Thus, we said heck with it. Let's just lose fat and build muscle all the time!

Forget the science mumbo-jumbo and the geek-speak. We want to be lean, muscular and we also want to make the ladies go, "Hey!" So, here it is. Our guide to staying anabolic all day long. Well, unless you're watching Grey's Anatomy. That show is, in and of itself, a catabolic force!

1. Eat Frequently

We recommend eating five to eight times per day, which is about every two to four hours. The science nerds will read studies done on fat, sedentary women and tell you that your meal frequency and the Thermic Effect of Food (TEF) doesn't matter, but as meatheads, we strongly disagree.

When dieting for a show, we sweat after every meal. That sounds like thermogenesis to me! So be sure to have at least protein and fat every meal. A sample five-meal-per-day plan might look like this:

Meal 1

  • Egg Whites
  • Peanut Butter
  • Oatmeal
  • Blueberries

Meal 2

  • Chicken
  • Almonds
  • Broccoli

Meal 3

Meal 4

  • Oatmeal
  • Scivation Whey
  • Almond Butter

Meal 5

This will keep your metabolism revving. Your body is like a furnace and food is like coal. If you stop feeding your body food, it will stop burning energy!

2. Weight Train Three To Six Days Per Week

The more muscle you have, the more calories you burn. The more calories you burn, the more you can eat and not gain fat! Weight training also makes your body utilize more calories in the post workout period and even a couple of days after the workout for recovery and lean muscle growth.

By training every other day, you stay in the anabolic, post workout state and this can help you stay lean and muscular year round... assuming you follow rule #1!

3. Cardio

Cardio increases blood flow. Blood flow increases nutrient delivery to your muscles. Nutrient delivery helps your body repair, recover and grow lean mass.

Cardio also helps your body burn fuel more efficiently. Whether it is high intensity or low intensity cardio, do it to stay healthy, lean and very muscular and sexy!

4. Sip Xtend Throughout The Day

One of the best (and highly recommended) supplements you can take is Xtend. Supplementing with Xtend both during your workout and during the rest of the day increases protein synthesis, decreases protein breakdown, increases blood flow and muscle fullness, and increases fat oxidation and energy; your body becomes a fat-burning, muscle-building machine.

Kris Gethin adds, "As the Editor in Chief of, I don't normally endorse a certain product, as I take many varied brands of varying products; however, I have so many people ask, 'What is the drink you have attached to you like a purple birthmark?', I have to highlight that drink is my Grape Xtend from Scivation.

As a bodybuilder, we are always striving to stay as hydrated and anti-catabolic. I could never drink as much water as required when it tasted plain, so I began consuming Crystal Light. When Xtend hit the shelves, it took Crystal Light's place on mine.

Because I love the taste of the Grape Xtend so much, I am able to stay hydrated and also get my anti-catabolic properties, glutamine and BCAA's, in the process."

5. Don't Stress

Stress causes a lot of straight up nasty things to happen to your physique. It increases certain hormones, which can halt fat loss and increase fat gain, it can make you sick, and it can also give you the urge to kick small dogs.

While you cannot end stress from family, work, and the fact that you have to wait months for another season of "Grey's Anatomy", you can control stressing over your physique and your goals. Just set short- and long-term goals, stay consistent, and it will happen! Results do not come overnight.

Just keep at it, enjoy training and eating healthy, and the goals will come! The destination is great, but might as well enjoy the ride there!


There you have it, Team Scivation's top five ways to stay lean, sexy, and anabolic all day long! So start now and make it your lifestyle to be the best person you can be!

About the Author

Marc Lobliner

Marc Lobliner

As an enthusiast in the sport, I try to find ways to improve everyone's training. Training, diet, and recovery are critical in this process.

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