Stay-Fit Bugs Best Of 2011 (So Far)

March 25, 2014 by  
Filed under The Fitness Bug

Hello all

Mr Head Fit-Bug is back on the posts!

Where did I go?

Oh, I didn’t go anywhere. I’ve been here. But as you may have noticed, the last few posts have been guest posts from other writers. Afer reading what they had to share, I thought it was only right that I publish it for you to read. And it was a good thing that I did, because the response I got back was a good one.

Any how…

In between that time, I have received a lot of questions about building muscle and all things related. But a lot of the same questions keep coming up. Questions that I have answered in quite some detail in most of 2011’s posts. With that being said, I think it’s time to back track slightly and enlighten you on these posts. Hopefully that will answer a lot of these questions that I have been asked.

Without further ado…

Stay-Fit Bugs Best Of 2011 (So Far)

4 of The Best Ways To Treat ‘Big’ Calluses

10 Reasons Why This Is The Best Post Workout Food Source Ever!

4 Ways To Cure Deadlift Pain

Sleep vs 5 Workouts Per Week

Build 14lbs of Muscle Every Single Month?

A Meal Plan For Hard-Strugglers (My New Phrase For Hardgainers)

Real Tweaks Happen After The Explosion

The No B.S Method To Building Abs (Real abs!)

Bang For Your Buck Weight Training

The Hardgainers Guide To Building 3D Arms

Of course, there were other posts. But I consider these the gems of the year so far that will best answer a lot of questions in regards to building muscle. Others which you may find here.

Fit Bug’s Guide To Essential Nutrition

March 16, 2014 by  
Filed under The Fitness Bug


Ok, so I have talked about nutrition in some detail on Fit Bug before. And rightly so. It’s 80% of the the muscle building process. But one thing I haven’t given you is a complete guide and break down of all the foods you should eat. Naming the good ‘and’ the bad. So without further ado.

Fit Bug’s Guide To Essential Nutrition (From best to worst)

Carbohydrates (Should make up 45-65% of your daily calories)

The Best

  • Lentils
  • Barley grass
  • Wheat grass
  • Parsley
  • Sprouted bread
  • Organic coconut
  • Garlic
  • Beefs
  • Avocado
  • Sweet peppers
  • Brussels sprouts
  • Cauliflower
  • Cabbage
  • Kale
  • Leafy greens
  • Asparagus
  • Brocolli
  • Yams
  • Sweet potatoes
  • Purple tomatoes
  • Yellow vegetables
  • Spinach
  • Sprouts
  • Nomi fruit
  • Pomegranate
  • Cherries
  • Figs
  • Ginger
  • Prunes
  • Kiwi
  • Berries
  • Quinoa
  • Wholegrain rice
  • Rolled oats
  • Amaranth
  • Millet
  • Steel cut oats
  • Sea vegetables


  • Stevia
  • Agave nectar
  • Watermelon
  • Apples
  • Mango
  • Bananas
  • Whole fruits
  • Grapefruit
  • Oranges
  • Limes
  • Lemons
  • Peaches
  • Melon
  • Grapes
  • Pears
  • Cranberry juice
  • Redskin potatoes
  • Root vegetables
  • Cucumbers
  • Whole grains
  • Kashi
  • Buckwheat
  • Carrots
  • Tomatoes
  • Beans
  • Legumes
  • Onions
  • Celery


  • Fruit spreads
  • Natural apple sauce
  • Organic honey
  • Molasses
  • Red wine
  • Dark chocolate
  • Orange juice
  • Agar
  • Grapefruit juice
  • Raisins
  • Pickles
  • String beans
  • White potatoes
  • Corn
  • Whole grain cereal
  • Quick oats
  • Bagels


  • Canned fruit syrup
  • Organic sugar
  • White wine
  • Grape juice
  • Apple juice
  • Iceburg lettuce
  • Pizza
  • Refined granola bars
  • Macaroni and cheese
  • Instant potatoes
  • Pretzels
  • White pasta
  • White rice
  • Rice cakes
  • White bread
  • English muffins


  • Artificial sweeteners
  • High-fructose corn syrup
  • Refined honey
  • White sugar
  • Beer
  • Alcohol
  • Soft drinks
  • Gelatin
  • Chips
  • Candy
  • Milk chocolate
  • Ice cream
  • Fast food breakfast sandwich
  • Processed cheese
  • French fries
  • Onion rings
  • Crackers
  • Sugared cereals
  • Cookies
  • Pies
  • Cakes
  • Junk food
  • Refined fat-free ranch dressing
  • Pastries
  • Dougnuts

Proteins (Should make up 15-25% of your daily calories)

The best

  • Steel-cut oats
  • Wild game
  • Whole grain rice
  • Avocado
  • Wild-caught cold water fish
  • Organic free range eggs
  • Soybeans
  • Lentils
  • Sprouts
  • Leafy greens
  • Spinach
  • Broccoli
  • Almonds
  • Tofu
  • Walnuts


  • Almond butter
  • ‘Most’ nuts and seeds
  • Buffalo ostrich
  • Organic poultry
  • Organic yogurt
  • Organic milks (rice, soy, goat, almond, oat)
  • Organic goat cheese
  • Rice
  • Good protein powders
  • Organically raised cold water fish
  • Whole grains


  • Natural peanut butter
  • Nitrate-free deli meat
  • Organic lean red meat (flank, sirloin, round steak)
  • Organic dairy products/cheese
  • Free-range eggs
  • Soy/whey protein powders
  • Crab/lobster
  • Farm-raised fish


  • Canadian bacon
  • Poultry sausage
  • Pork tenderloin
  • Nitrate-free ham & bacon
  • Organic hot dogs
  • Lean ground beef
  • Poultry
  • Low-fat dairy products
  • Soy nuggets
  • Eggs
  • Shrimp
  • White rice


  • Refined peanut butter
  • Buffalo wings
  • Pork sausage
  • Fatty cuts of beef, lamb, pork
  • Hot dogs
  • Fast food burgers
  • Deli meat
  • Bacon
  • Ham
  • Chicken nuggets
  • Ice cream
  • Whole dairy products
  • Processed cheese
  • Fish sandwich

Fats (Should make up 20-35% of your daily calories)

The best

  • Extra virgin olive oil
  • Pumpkin seeds
  • Olives
  • Evening primrose oil
  • Extra virgin coconut oil
  • Cod liver oil
  • Avocado
  • Wild cold water fish
  • Flaxseed oil
  • Flax meal
  • Almonds
  • Walnuts
  • Leafy greens


  • Sunflower oil
  • Borage oil
  • Macadamia nut oil
  • Most raw nuts and seeds
  • Hazel nuts
  • Brazil nuts
  • Pine nuts
  • Almond butter
  • Organic free range egg yolks
  • Organic goat cheese


  • Expeller pressed canola oil
  • High oleic sunflower and safflower oil
  • Farm-raised fish
  • Natural peanut butter
  • Peanuts
  • Organic butter
  • Canola/ soy mayonnaise


  • Refined oils
  • Tropical oils
  • Palm kernal oil
  • Cottonseed oil
  • Safflower oil
  • Soybean oil
  • Corn oil
  • Fatty cuts of meat
  • Mayonnaise
  • Processed cheese
  • Whole dairy products
  • Butter
  • Cream cheese
  • Egg yolks


  • Cakes
  • Doughnuts
  • Baked goods
  • Pie crust
  • Croissants
  • Refined wraps
  • Refined crackers
  • Potato chips
  • Corn chips
  • Microwave popcorn
  • Fried foods
  • Gravy
  • Shortening
  • Margarine
  • Non-dairy creamers
  • Refined ranch dressing
  • Refined peanut butter
  • Hydrogenated oils

That’s your nutrition in a nutshell Fitbuggers. However, as you know. Fit Bug is all about how to live the fitness lifestyle. Not how to die of bordem and end up quitting the lifestyle. In short… how to make what we do in fitness fun and interesting. Just like a long term marriage. We always need to seek intersting and new ways of spicing things up. Morning noon or night ;-).

The ultimate Fit bug body is a shred with bulk body. And nutrition wise, that involves aspects of both…

===> Tasty anabolic food

===> Tasty Metabolic food

I think that’s plenty to keep your mouth’s full for now. Until next time.

Bugs out!

The Killer Supplement Mistake To Avoid

March 5, 2014 by  
Filed under The Fitness Bug

Hello again Fitbuggers…

Ok, just a brief reminder for you about the ‘correct’ use of bodybuilding supplements, before I begin pouring out some ‘new’ fitness info from my head fit bug brain over the next few months.

Now, we all know that taking the right supplements at the right time on a consistent basis can indeed give some fantastic results ‘after’ consuming our natural food sources. But the fact is, Forgetting to take whatever supplements you include in your training and nutritional program is the number one way to waste your money AND kill your fitness and bodybuilding results, which I KNOW you would have spent months building up to achieve. Of course, there are some supplements that you will “feel” working right away. But if you don’t follow through and take them on a consistent basis (As most supplements will require that you do). Then you may end up wanting to give that supplement a bad name just because YOU were the mistake!

Don’t fake blame a good supplement

You see, back in this post, I talked about the reasons why you may be lacking in your muscle building efforts. However, I did embarrassingly forget the number 1 reason why you may not be achieving your desired results.

That article continued… #9 Consistency!

I don’t want to sound like a broken record, but I think sounding like a broken record is what’s needed in this world of fitness. That’s a key part of the motivation solution actually. It’s just that the record needs to be broken indifferent ways on a daily basis.

How to stay consistent with supplement intake

This is a no brainer, but just use technology. Smart phones, laptops. Just set up a daily planner and set alarms or text notifications beside the times that you need to take your supplements. Heck, I could do an entire post on the apps and software that can be used for that (In fact, I will). We’re all busy these days. But with the rise of technology, we can easily off set tasks to that technology to help our brains function smoothly.

Knowing which supplements to take

I have talked about supplements a lot on Fit Bug, and for the most part, the rules are still the same.

#1 the bodybuilding resources page

#2 The guide to necessary supplementation

But for a more recent update on the current state of the bodybuilding supplememnt industry, make sure you give this video a watch.

The truth about supplements <===

That’s enough supplement talk for now. But I’ll be back soon to expand on the topics that I’ve talked about in this post.

Bugs Out!

Bench Press For The Loney Fitbugger (Tall vs Short Series)

July 18, 2011 by  
Filed under The Fitness Bug

Ok, as promised. It’s time to carry on extracting elements out of the ‘Building muscles for tall men vs building muscles for short men’ article. To help you become a more effective lifter and to build more muscle, For tall and short Fitbuggers. Now back to the headline title…

Bench Press For The Loney Fitbugger

In general, this really shouldn’t be an issue if you attend a public gym.


Well… because it’s ‘public’. Meaning that if you need a spotter or any other assistance with the bench press (or any other exercise for that matter) you can just ask someone. No need to be scared. You won’t get rejected like asking a hot girl on a date. Actually, how about that… asking a hot girl in a gym to spot you. She could give you a whole different ‘view’ and ‘perspective’ while you bench :-D. Ok, enough naughty fitbugger thoughts.

Now, if you only have a home gym at your disposal, then the headline title can indeed become an issue. Especially as you have no one else around to help motivate you. But before we cover some solutions to overcome the problems of the lonely bencher. Let’s quickly cover some things that can’t be used as solutions…

Doing endless exercises for your chest in one day

There really is no need for this. The best way to get maximum gains is to focus on ‘Bang for your buck’ weight training. Meaning to perform only the exercises that matter the most and that’s it. No more, no less.

Trade the barbell for dumbbells

Now, the following could be my subconscious smart thinking, but in regards to performing barbell exercises vs dumbbell exercises, I have always chosen the barbell. And rightly so. Because by lifting dumbbells instead of the barbell, you intentionally choose to lift a lighter weight. Because dumbbells will always be lighter than the barbell in regards to ‘total’ weight. So don’t do that.

Trade the bench/free weight with the machine for bench press (vertical or horizontal press)

This is mostly common knowledge. But machine weights suck for performing the bench press to effectively increase gains. Unless you’re just starting out as life as a Fitbugger 🙂

Here’s why?

Restricted range of motion – Which means you’ll totally screw up your shoulders the moment you decide to train insane and start increasing the weight. Because the machine puts you in positions that are unnatural to how we really move. And I can tell you know fellow fitbuggers. You really don’t want to be screwing up your shoulders. They are arguably the most delicate part of our body.  You could end up with this….

Machines take away the need to balance the bar
– Which is just less effective when your goal is to effectively build muscle.

Ok, so we’ve covered the things that we won’t be doing as a lonely bencher. So now let’s go over some of the things you can do to help you out when you’re alone with the bar.

You know the classic saying right. ‘Try things, take risks’…

Well, effectively building muscle (next level muscle) requires a lot of that. You know… like the scream ‘ONE.. MORE… REP!!’ And the funny thing about being able to push out more reps is that it’s mostly mental. You know…What you THINK you can Bench, and what you can ACTUALLY Bench. And I can sadly admit, that at times, I will regularly push less than what I’m actually capable of.


Well, I think it’s a case of being scared of things that actually never happen. Like this…

Ok these actually did happen.  But these guys are just silly buggers. So don’t be scared of going all out, unless you’re a lonely bencher. In which case you will not…

#1 Train to failure

Because you have no one to spot you, motivate you to get that last rep out (Because you actually can – the mind), just stop pushing once you get to the 2nd/3rd to last rep of however many reps you have set. Otherwise you will be faced with the above… (But, it won’t ever happen… right ;-))

Jokes aside, just stop and keep on increasing your reps based on when you begin to fail. However, this sucks!


Because you know you can lift more, as previously stated. And training under this ‘train safe’ mindset automatically puts you in ‘take no risk/train at less intensity’ mode. Which sucks for building uber muscle mass, because muscles grow when you shock the hell out of them. So instead, get yourself or perform the bench press on one of these…

#2 Power rack

Most modern gyms will have one of these. The main benefit here is that you can now go all out at max intensity. And if you’re afraid of things that actually never happen, such as becoming trapped under the bar and dying a horrible weightlifting death. Then you can rely on the power-rack to save the day, as it has safety pins in place to catch the bar if you become trapped.

#3 Keep rollin, rollin, rollin, rollin

If that Limp Bizkit song comes one while you’re benching alone, then that’s a bonus. Because that is what you will do to ensure that you will never become trapped under the bar. When the weight becomes to much and you have completely lifted to failure. Simply role the bar down from your chest, to your lap. Sit up and lift the bar off of yourself with a overhand grip and move it to the floor.

#4 Let the plates fall

This last point is actually not good advice. But I’ll mention it anyway, as it’s one technique you can use as a lonely lifter.  Simple take the collars off on each side of the bar. You know, those collars that prevent the weight plates slipping and sliding horizontally while you lift. Doing so will allow you to tilt the bar to one side once you have completely maxed out your reps. But like I said, this isn’t really sound advice and can be somewhat dangerous.

To conclude

Don’t be a lonely lifter! Just train with someone present. Surely, your life can’t be THAT lonely. But if it is, do the above and build… some… real…MUSCLE!!!!


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Take No Days Off, Persistence Pays Off (Bodybuilding)

May 30, 2011 by  
Filed under The Fitness Bug


Ok, ok, ooook….


I’ve been building muscle again, for the past 8 months. From September till January I focused only on bodyweight exercises. And from January till present, it has been all gym work. Following routines such as those covered in this post

Bang for your buck weight training

Now, before I go on, I’d just like to remind you that Stay-Fit Bug is all about what can be done for YOU to improve your fitness goals. Not what I am able to do for myself. However, I am of course the lead motivator on this site along with the occasional guest poster. And of course, I have to be able to show you that the information on this site, when applied, WORKS!!!

Moving on

So, from September until January, I was able to increase my strength gains and muscle mass.

Strength = Exercise example: Dips – 3 x 10 reps >>> 3 x 10 reps +20kg weight plate

Muscle mass = 11.5 stone (Yes, I was underweight at this point) >>> 12.5 stone

With almost no noticeable fat gain.

The best part about this, is that I was able to do this with no gym membership. Just the man and a pull up bar + dip bar. Of course, the first month or so was tough. Now, the nutrition side of things was pretty simple. Just ‘take no days off’ and eat! But as we know, increasing the number of pull ups/chin ups that you can perform takes time. But once you break through a certain strength barrier, it’s all fun and games from there on out.

Moving on in 2011

Now at this point, I decided that it was time to take my yearly break, as I didn’t get to do that at Christmas time. Meeting back up with a few friends, and their response to my physical appearance was pure validation that what I was doing works. I mean, it always has done in the past, but it’s good to know that the basics, when followed and applied just works.

And now you’re wondering how I looked by January 2011 right?

Well, let’s just play a little game of before and after



As you can see. Shaun Sinclair got, what everyone in this bodybuilding game likes to say… JACKED!!!!

Now, since taking this picture, everyone who follows me on and off of this site has put out the question.

”Shaun, are you really a hardgainer”?

My answer to that is no. I’m not a hardgainer. But, I am, like most people, a hard struggler.

You see, hardgainers, are for the most part, just under eaters. The only reason skinny folks are skinny is because they don’t eat! Therefore, I like to re-label guys like myself ‘hardstrugglers‘. Because we can put on muscle mass, when following the basic bodybuilding rules. We just sometimes struggle to put muscle on in places where it really could make a difference. Such as calves or arms.

Any how, I’ll let you judge the before and after pictures in the comments section below. (June pics coming soon :))

My stats since gyming it since January

Strength = It’s waaay up. I’ll cover this in detail in another post. But a simple pull up strength test I recently done = 25 pull ups straight! (I’ll be doing a super video on this in due course)

Muscle mass = Again, very little body fat increase. Now weighing in at 13.5 stone (14lbs increase since January)

How have I been able to do this?


+ following a strict program, sleeping and going at max intensity in the gym.

I won’t talk much more on this at present, but I will answer one simple question you may have.

Do I even need to go to the gym?

My answer to that is yes. The simple reason being that you have the right tools for the job at your disposal. Something I covered in detail in this post. Now, I will update you on my progress soon. But the point is that in order to get results, you just need to stick to it over time. And never fall victim to these bodybuilding errors that are keeping you skinny.

Building a body that is noticeably different in appearence isn’t always easy, yes. And attending the gym is the clear solution. But for many of you it goes a little deep than that. And the video I’m about to leave you with explains things a little further to why you may be struggling to build muscle.

Watch it here >>> Kill the muscle building struggle

Bugs Out!

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