STAYING FIT - Become and Stay Fit

1600 Calories Per Day Meal Plan - Mediterranean Diet Meal Plan

steamed broccoli and salmonThis 1600 calories per day meal plan is suitable for both Mediterranean Diet and Carbohydrate Cycling Diet. It is based on real food and this meal plan practically requires no supplements.


Cabbage Soup Diet

cabbage-mCabbage Soup Diet is a weight loss diet based on consumption of a low-calorie cabbage soup over period of seven days.

Claimed weight loss of 10lbs (4.5 kg) or even more during single week, but ...



Daily Meal Plans

norway-lobsterEating according to the predetermined menu has many benefits when trying to lose weight, gain muscles, reach some personal goal etc. When one knows what to eat days ahead, shopping for groceries can be done more easily, cheating can be minimized or entirely avoided. Meal plans with 800, 1000, 1200, 1600 etc calories per day ...


Calculate Basal and Resting Metabolic Rate

abs-mWhen we calculate our Basal Metabolic Rate (BMR) or very similar Resting Metabolic Rate (RMR), we calculate the amount of energy expended while at rest, per day.



in-fused-mMyprotein In:Fused is amino acids supplement in the powdered form. It is combination of BCAA, glutamine and taurine, reinforced with some vitamins and minerals.


Phoenix 98510 Easy-Up Manual Treadmill

phoenix 98510 easy up manual treadmillPhoenix 98510 Easy-Up Manual Treadmill is affordable, self powered treadmill suitable for walking. It is lightweight, compact when folded for storage, easy to use and transport, but it is not for jogging or for working on laptop during walking.


Vegan Protein Sources and Supplementation

veggiesProtein sources and food in general for trainees who eat only vegetable sources is somewhat limited. There are many things that one should think when organizing nutrition for vegetarians, especially physically active vegetarians.


Example of Supplementation During Dieting Period

adoni-rest-of-supplements-madnan adoni gostoDieting periods are really hard for the body - one needs to lose fats, without losing precious muscles. But, working out or even functioning as individual on calories restricted diets sometimes can be really hard. This is where proper supplementation can significantly help.


Impact Whey Isolate

myprotein impact whey protein isolateMyprotein Impact Whey Isolate is whey supplement based on pure whey isolate - hence the name. It contains high amount of protein and it is very low on carbohydrates and fats.


Gym Workouts and Bulky Muscles - Myth for Women and Men

zsuzsanna-toldi-m1Avoiding gym workouts and exercising in general because of 'fear' from muscles is just an excuse for not working out at all. It takes proper nutrition and plenty of smart workouts for long time to achieve desired body and look, not to mention self-discipline and sacrifices...


Carb Cycling Diet - Recommended Calorie Intake

protein-pancake-recipe-m2Calories are varied from day to day, depending on the workout schedules. Since it is generally calorie restricted diet, examples here are for those wanting to both lose fat and build muscles at the same time. Since we are all unique, information found here should be used as guidelines in creating customized dieting and workout plan.


Mediterranean Diet Desserts

healthy-pancakes-mmixed-berries-m2If you are really determined to achieve your goals and you are capable of eating for months without cheating - good thing for you. Rest of us need something more from time to time - some good cheat meal and of course - a nice dessert ...


Labrada Lean Body Bars

labrada lean body barlabrada lean body barLabrada Lean Body Bars are ready to eat protein bars suitable for daily snacks and/or quick breakfast. They taste great and are relatively low in sugar and saturated fats.


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Supplements are great thing – they help in many ways, save time, speed up regeneration, muscle building, fat loss etc.

Setting and achieving personal goals in life are very important for every person, athletes included.


Proper nutrition is THE most important aspect for becoming and staying fit and healthy.


Articles regarding health, nutrition, supplementation and general knowledge regarding health and fitness.


Workout programs for achieving various goals regarding strength, stamina or performance in general.

Diets and Dieting

Dieting don't have to be eating boring foods and starving to almost death :o)


Reviews and recommendations of home and gym exercise equipment and guides.

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The fastest was to move around is to use drop-down menus on top of every page and to use breadcrumbs on the bottom of every page.

Enjoy ...

Adnan 'Adoni' Gosto

adoni-1mAdnan 'Adoni' Gosto is competitive bodybuilder and personal coach dedicated to improving himself and the others in areas of healthy nutrition, proper workouts, becoming and staying fit.

Mediterranean Diet for Women

md-toldi-10mMediterranean Diet is diet suitable for women of any age due to many benefits of such nutrition - rich in antioxidants, vitamins, minerals, healthy fats (omega-3, CLA etc.), complex carbohydrates, animal and plant based protein ...

Foods and Supplements Amino Acids Profiles

meatFoods and Supplements Amino Acids Profiles article compares foods and supplements, as protein sources, by comparing their amino acid profiles - more essential amino acids food or supplement has, it is considered better protein source.

Protein Supplements Comparison Table

Ultimate Nutrition Protein Sensation 81Today, there are many protein supplements on the market. Protein Supplements Comparison Table - Plant Protein vs. Animal Protein article provides comparison table of some protein supplements on the market.

Skinny girls 'may' look good in clothes. Fit girls always look - great!

zsuzsanna-toldi-m2Skinny girls 'may' look good in clothes. Fit girls always look - great! - The Magic Three: Nutrition, Workouts, Rest. Overview of proper nutrition, supplements, 1500 kcal diet, dieting meal plans, workout routines, body composition ...