English Blogs

BUSTING MYTHS. How much time do you need to spend in the gym?

Posted by kaz van der waard on

  Spending more time in the gym is equivalent to making more gains right?.... Wrong I have the most irregular schedule when it comes to going to the gym. I'm training whenever there's an opening from work. How is it possible that I always run into the same people, no matter which part of the day I go. It's either a coincidence or they're spending way to much time there. Unless your goal is to work on endurance or you're trying to burn calories. Working out for 45-60min a day is enough to make gains. If you hit your sets hard and push yourself...

Read more →


10 tips for Gaining Lean muscle

Posted by kaz van der waard on

  Nutrition Hit your protein targets; 2x your kg bodyweight in grams. (100kg bodyweight means 200gr of protein). Eat more calories than you need, 300-500 calories over maintenance intake. Eating more than 500 cals will result in fat gain. Adding only 1-100calls will only speed up your metabolism on the long run without gaining any muscle. Use a kitchen scale and a macro tracker to log your daily intake. Be consistent and do it for a longer periode of time. After a while tracking your intake will go automatically. Hit your daily micro (vitamins, minerals, etc) targets; your body needs it...

Read more →


Eat a plant based D**k

Posted by kaz van der waard on

Wandering around Amsterdam winterwonderland. Searching for the next vegan joint. Meatless restaurants poppin up left and right and we are about to try them all. The biggest problem in ‘vegan land’ is the overpriced food. Labeling something with ‘vegan’ increases the price significantly. Please stop acting like vegan ingredients are more expensive. Most key ingredients in plant based meals are super cheap. There is no reason to ask 10 bucks for a vegan sandwich. If you want people to eat less meat and you’re a true vegan, don’t rip off people that want to become vegan. You’re scaring them away...

Read more →


3 myths about being a vegetarian that you should ingore

Posted by kaz van der waard on

-soy products increase your estrogen levels. Soya contains zero estrogen. Side note: cow’s milk actually contains plenty.  -Hitting protein targets in harder the meat replacements are filled with plant based protein or egg whites. I drink protein shakes to hit my targets as well. As a vegetarian you can still eat quark and eggs. As a vegan it’s a little harder, because you can’t eat animal products at all. But still very possible, especially with all the high protein replacements nowadays. - performance/muscle growth  decreases  BS!! As a vegetarian you automatically eat more veggies, as a result your body will...

Read more →


Being a vegetarian bodybuilder

Posted by kaz van der waard on

I tried being vegan for 6 weeks straight at the beginning of this year (2018) It was way easier than I thought it would be. Besides dutch cheese and eggs I didn't miss anything. I decided to continue living as a vegetarian; no meat, no fish and way less diary than before. I use almond or coconut milk instead of regular milk. I eat vegan protein bars and use vegan protein powder to hit my protein targets.  I supplement with creatine, bcaa's, omegas and multivitamins. Because thats what you usually get from meat and fish.  I haven't lost any weight...

Read more →


$(document).ready(function() { $('body').on('click', '[name="checkout"], [name="goto_pp"], [name="goto_gc"]', function() { if ($('#agree').is(':checked')) { $(this).submit(); } else { alert("You must agree with the terms and conditions of sales to check out."); return false; } }); });