Bodybuilding Quest for Success

It can be looked at in many different ways, but I know it starts with motivation, a goal to reach and to be driven. Let that fire and longing burn deep within you. You want to be the best bodybuilder that you can. Nothing else matters! Money, the kind of car you drive, type of clothes you weir and the negative feedback from scoffers. With these sacrifices you will improve on your quest to being successful. As you continually put these things ahead in you life your decisions will chose only things that will help you to stay on track. 

You must possess a sprit of abounding enthusiasm and determination that ultimately makes failure impossible. If you are not self-motivated, you must motivate yourself to new levels of achievements. It can be done through your training program. By being persistent to be at the gym on all your training days, ready to set new goals, and to motivate who ever is around you. You are special and you need not say anything to others they will feel your enthusiasm and energy. When ask a question about training or dieting you will be able to go in-depth about the topic of training. Talking about the topic of training to others will increase your knowledge of the sport even more. This kind of motivation will bring your knowledge of training to a new level. You will be able to read your body needs more clearly and make the appropriate adjust in your training and be creative with your workouts. You must cultivate the positive forces from this way of thinking which makes the necessary physical action take place. You need to develop the attitude as a life-style that does not accept limitations. When you have cultivated your determination, use it carefully, however. You have a very positive sense of self-assertiveness, but you must temper it with intelligent application to correct training.


 It can be helpful at times to feel a certain amount of dissatisfaction; not the dissatisfaction of despair; because your cell phone is not working, your favorite sitcom has been taken off the air, the team sport that you cheer for has lost a game, but dissatisfaction with your present level of achievements. You can use this as a fuel for forgoing ahead, trying harder, and achieving success. People tell me I have an addictive attitude I say they are absolutely right. My addictive attitude promotes my enthusiasm and persistence for creating a dream and then reality. All humans have this ability it’s a gift from god, don’t waste it.



Greg Long / Mr. Universe

The One Eighty


Every day I hear the men and women speak about how they are going to improve their physique for the coming summer. They have special drinks that allegedly aid them in losing fat and protein powder for firmer muscles. Along with vitamins, this is not a bad approach. But there are two very important factors that are often overlooked: Diet and a proper training program. The two hardest of them all. I will begin with the diet and how it should be executed.

It’s giving up bad food for sixty days. What is bad food? All dairy, pork, juice, fruit and in the early stages of your diet, pasta, white potatoes and fast foods. This does not mean that you will not eat any of these foods again but we will put them back in your system at the appropriate time.

First, you will count you carbs. If you are less than 180 grams, it would be advisable to get them up to that number. You cannot put lean mass on with a carb intake of less then 180 grams. Now, if you use this formula and go through the stages, you can go below the 180 grams at times and make super gains. But you must be using the appropriate foods and have a complete understanding of this program. If you are over the 180 grams number, here is how you will approach it. Take out fifty grams without going below 180 grams. The idea is to let the body get accustomed to training with less carbs. Train for two weeks with your new carb intake. Then after two weeks take another fifty out and let your body gets acclimated to this new carb intake. Remember not to go below 180 grams of carbs. As you progress, you will start to feel tired. Your pump will not stay with you as long as it did before and you will be weak. These are signs of low carbs. Let it go for another two days. It’s not a nice feeling but it is part of the program. It will come back.

On the second day of feeling tired, eat one pound of pasta split up throughout the day. You are still eating your regular meals with the pasta including egg whites, rye toast, chicken, fish, turkey, yams, sweet potatoes, or brown rice. The next day after eating all the pasta, your pump will be back. Your veins will look thicker and your strength will improve. Now take another fifty grams out of your diet and eliminate pasta. You want to be eating 180 grams of carbs every day for as long as you can. Do not go below this number or above it. When you reach 180 grams, you are going to run into the tired, no- pump feeling again. Also, new symptoms will start to appear such as being short-tempered, experiencing difficulty sleeping and a loss of appetite. All beginners will feel these symptoms. There is nothing wrong. It’s your body adjusting to the new types of carbs. But recognize these symptoms as soon as you can so you can feed a starving system before it starts to break down.

As you improve on this program, when the bad days start to come along even though you are doing 180 grams of carbs your body will need to have more carbs sometime. Recognize the feelings and give it fifty grams more until the no- pump and tiredness goes away. As soon as you feel recovered, take out the fifty grams plus twenty-five more. Now train as long as you can until you start to feel the bad times coming on. As soon as you feel any of the above signs, get carbs back into the system as soon as possible. Usually fifty grams will bring you back to feeling good. And again as soon as you feel recovered take out the fifty plus fifty more. Push the envelope. When you reach this stage you are burning huge amounts of fat. As you can see from this pattern, you give it, as it needs it and as soon as you recover take out the carbs you gave it and see how much lower you can adjust your carb intake without losing any lean mass. When you play like this, the days of feeling good become less frequent so you have to make more carb adjustments. If you stay with the program, you will be very muscular. You have to ride this pattern out. Give it red meat instead of pasta or yams instead of read meat or brown rice instead of yams and see what happens. Do you get harder, stronger, bigger or more vascular? Always remember what these foods are doing to you and also never go over two days of eating these foods. They will make you smooth. Here are the foods that you should be eating all the time and try to be creative with your cooking.

Egg whites - as many as you like. Oatmeal - one half cup. Rye toast with jelly and 25 grams of animal powder protein in eight ounces of water is also healthy. This is your new breakfast. Lunch and dinner are the same. Chicken, fish, brown rice, yams, sweet potatoes or salads are recommended. For my salad, good oil and apple cider, vinegar or balsamic vinegar works best. Drink water! Remember that you are counting your carbs. You want to be at 180 grams before 9:00 PM. do not eat after this time. If you must eat something, enjoy a salad. It works!! It will take the edge off and your mind will accept the message that your stomach is happy.

I have it broken down in small steps but if you think you are a hero and can go straight to 180 then be my guest but remember this is a diet that takes months to really show its power. The longer you can stay on this diet, the better you will get. Eat as much as you like but don’t go over the numbers. The number for protein should be 2 grams per pound of body weight. These figures are not written in stone. Nor is the carb number. As you improve with switching the type of carbs around you will see how each one affects the body. As an example, if I eat white potatoes for my carb meals I will get strong and bigger but I lose some hardness. I know I can’t eat them one week out from a contest. But if I needed to put two or three pounds on, I know one product that will definitely work. You have to know what all the carbs are doing to you and that is why you must stay on this diet for a long time. Endure the same- food madness but be creative with how you prepare your chicken, fish and turkey and your physique will change beyond your belief. The harder you push this diet, the more you will get from it. Remember that you must feed yourself when necessary. Also remember that there are signs. Grow to recognize them as you would know were the light switch is in you bathroom in the dark. When you learn this part of dieting, you are on your way to becoming a champion. Good luck and get muscular.

Greg Long - Mr. Universe


Leg Workout

Here  is a leg program that will put size on and get them hard  its not for the faint hearted and its one of of a thousand . You must have another person training with you  so you can do forced reps .The intensity of  this kind of training must be kept high, so there is no time to talk about what you did the nite before, i hope you understand. Here is the program.First you start with leg extensions, but you must warm up with four sets of lite weight 20 reps. Then the program starts 6 sets of  leg extensions 20 reps and use as much weight as you can, again forced reps that means your partner is not standing with his or her hands in there pocket, he or she are a very important part of getting the muscle that you are busting you back for, dont let them stand there. After you have finished your 6 sets you go to leg press , 6 sets of 20 reps and keep the intensity going dont dog it . Next you do leg curls 6 sets of 20 reps, keep moving . After that 2 sets of walking lunges  25 feet . If you make this program you are in decent shape. 

Good luck

Greg Long - Mr.Universe