Stay on track – and make gains – this Holiday season


Whether you’re a green-behind-the-ears amateur or a seasoned professional, the Holiday season is one of the most difficult times of the year to stay on track. Here, “The Pro Creator” Hany Rambod shares some tips on how to make the Season of Excess work for you.

“Get in the gym within 24 hours after eating those cheat meals. If you don’t push those excess calories and carbs into the muscle bellies, all that food is going to get stored as fat. If you do it right, those cheat meals can help you grow.”

“You don’t get a hall pass for the whole day. Two meals tops and a few desserts or hors d’oeuvres should be the limit.”

“Stay away from heavy dairy-based desserts or foods like ice cream. Too much of that will effect your training the next day.”

“A couple of glasses of red wine is fine because it’s rich in antioxidants, which are great for your heart and will increase nitric oxide levels – even for your workout the next day. But if you’re sitting there slamming Long Island Ice Teas, you’re going to be nursing a bad hangover – which isn’t going to help your work out the next day.”

“You want put all those excess calories and carbs to good use. The best way to do that is by training your weakest bodypart. For most guys that’s probably legs or back. For most women, shoulders or glutes.”



Hany Rambod, “The Pro Creator”, is the mastermind behind some of the top physiques in the world and the CEO/Founder of Evogen Nutrition. Hany graduated from the University of California, Santa Barbara in 2000 with a Bachelor’s Degree in Biology and an emphasis in neurophysiology. Shortly after graduation, Hany began consulting with top athletes in bodybuilding, fitness, figure, pro football, and Olympic track & field. Hany has worked winners of last four Mr. Olympias – Jay Cutler (2009-2010) and Phil Heath (2011-2012).

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