All posts by bearjohal

Weight Gain Regiments

Bear Johal

Sample Daily Regiment:

7am: Whey Protein + Milk

8am: Workout

9am: 4 eggs, hashbrown potatoes, and vegetables

12pm: Meal Replacement Shake (1 banana, 1 scoop whey, 1 scoop Greens, 3 tblsp raw hemp seed, 3 tblsp almond butter, ½ cup greek yogurt, 3 cups of whole milk)

3pm: chili, quinoa and cheese

7pm: 2 chicken breasts, yams, and vegetables

10pm: Bedtime Shake (8oz whole milk, 4 tbsp almond butter, 2 raw eggs, 3 tbsp chia seeds, 1 tsp vanilla extract, ½ tsp cinnamon)

~3L of whole milk (for calories)
~3 cups of green tea (for health)



Inspired by “The 4 Hour Body” and “Occam’s Protocol”

“The Minimalist Routine”

All workouts 30 mins
Each exercise 1 set and 7 reps
Each exercise 5/5 cadence (5 seconds up, 5 seconds down)
Last repetition performed until failure

Workout A – Rest – Workout B – Rest – Workout C – Rest

I will be working out a grand total of 6 hours in the entire month. The goal is to elicit maximum gains with minimal effort, emphasizing recovery time and therefore growth time.

Workout A (Tuesday)
1. Yates row with EZ bar
2. Barbell overhead shoulder press
3. 6-Minute Abs

Workout B (Thursday)
1. Incline bench press
2. Squat x 10
3. Stationary Bike (3 Minutes)

Workout C (Sunday)
1. Deadlift
2. Weighted dips
3. 6-Minute Abs


Deep Dan

Sample Daily Regiment:

11am – shake (2 cups milk, 2 scoops whey, 2 tbsp olive oil)

1pm: Workout

2pm: Shake (2 cups milk, 2 scoops whey)

3pm: 4 eggs, chicken things, and vegetables

7pm: Beef and veggie stir-fry with white rice

10pm: Milk and mixed nuts

1am: Bedtime

~3L whole milk (for calories)



Inspired by “” and “The Chronicles of Deep Dan”

 “The Soviet Russia Routine”

Chest, Back (2 in 1 day), Legs, Shoulders/Arms, OFF. Repeat
Each exercise 3 sets 8-12 reps

4 days on, 1 day off

Incline bench
Decline bench
Cable Press
Lateral Raises

Back (AM – Lat focus):
Weighted Chins
DB rows
Lat Pulldowns
One armed T-bar rows

Back (PM – Upper/lower/mid trap focus):
Cable Rows
HS row machine
Rear delt raises
BB Shrugs

Front Squat
Romanian Deadlifts
Leg Press
Leg curls
Calf Raises
Ab roller
Side planks

Lateral Raises
DB Shoulder press
Rear Delt Raises
DB Curls
BB Curls
JM Press

Challenge I

The first challenge of the New Age Hero:



Who Can Bulk the Most in One Month? 

We have one month to eat, train, drink–do whatever it takes to bulk up. Some call it a dirty bulk, others call it gluttony; we’re just looking to put as many pounds as we can on our ectomorphic body types and share with you what worked and what didn’t. We will be using different training regiments, different diets, and documenting every step of the way.

The winner will be the one who puts on the most pounds (bodyfat % is simply there to see how much fat we gain during our bulk).

Bear Johal
February 29th
Weigh-in: 152lbs
Bodyfat: 15.2%



Deep Dan
February 29th
Weigh-in: 190lbs
Bodyfat: 14.3%












Check back next week, we will be posting our competing training regiments and diets all designed to pack on the most weight.

Coconut Water

Anyone who has known me, will likely know that I used to drink gatorade religiously. It was the greatest compliment to the college lifestyle–it rehydrated after workouts and sports and also combated those inevitable hangovers.

After years of consuming the sugary sweet beverage known as gatorade, I’ve finally made the transition to its naturally superior* replacement.

Coconut Water.

It’s all natural, has no food colouring, and no added sugar. It has fewer calories, less sodium, and more potassium than gatorade. Marketers have been calling it “Mother Nature’s Sports Drink,” and they may just be on to something. I’ve taken the liberty of investigating a few recent studies and have compiled FIVE reasons why YOU should be drinking coconut water.

1. Coconut water has more potassium than a banana.
Most North Americans don’t meet their daily requirement of potassium intake, don’t get left in the dust.

2. It contains naturally occurring elements such as Chloride, Magnesium and lauric acid.
Chloride is an electrolyte which brings alkaline levels back in balance. Magnesium maintains bodily nerves, muscles and bones. What’s lauric acid? Well its a substance present in breast milk, so you know it’s going to get you jacked.

3. Natural vs. Artificial.
This was the main selling point for me. As long you don’t buy some cheap imitation from concentrate, coconut water is 100% natural. The main reason it can pull this off without additives and preservatives is its sterility. When the water is produced, it permeates through the filtering husk. Furthermore, the sugars that are found in it are 5mg of naturally occurring, compared to gatorades 20mg of altered sugars.

4. Coconut water has successfully been used for intravenous hydration. 
It sounds absurd, but here’s the proof. It is naturally isotonic, possessing the same balance as the plasma in human blood. Next test, inject gatorade into our blood and record the results…

Well, there you have it. The taste may not be as tantalizing as a melted freezie, but give it a week and I guarantee you’ll prefer its nutty sweetness over that of a sports drink. Whether its post spin class or post bar night, it’ll rehydrate you and keep you one step ahead of the game.

A Sun Tropics 100% natural variety just came in at Costco, get it before it gets too mainstream.


*Now, don’t get me wrong, gatorade is still a very effective drink, in fact its higher sodium and engineered electrolytes are sometimes more ideal for very high calibre athletes. But unless you’re working out like Mike Cammalleri, coconut water will more than meet your needs. On top of that, the food dyes used in gatorade are not great for your health.


Green Tea

Drink it like it’s going out of style.

3 cups a day is a good amount to shoot for.








Here are FOUR excellent reasons why:

1) Simply put: it will increase your overall health.

It is packed with polyphenols (most notably EGCG) which possess an array of health benefits including antioxidant qualities and other biochemical activities. Studies over time have only revealed more benefits, most notably in cancer fighting and cardiovascular disease. Want to live longer? Drink 3-5 cups a day. Try a cup in the morning, 2-3 throughout the day, and a nice cup of decaf before bed.

2) It will make you smarter

Didn’t know this one, but it probably explains why my GPA skyrocketed after I jumped on the green tea train. Two different studies have revealed that green tea increases cognitive function. A more recent one concluded that regular green tea consumption may enhance learning and memory ability.

3) It burns fat

That’s right, green tea boosts your metabolism, energy expenditure and fat oxidation; effectively controlling your weight and–with proper exercise–making you SHREDDED. Sound too good to be true? Check out this recent study.

4) It will increase exercise endurance

As an added bonus, green tea will also bring you one step closer to that 4-minute mile, VO2 max, or beep test high score. The catechins in green tea increase both metabolic activity and the utilization of fatty acid as source of energy in muscles during physical exertion. Need that extra push? It’s a cup of tea away.

If you’re still not convinced, then check out this article to read all about its other marvellous benefits including:

UV protection, lowering cholesterol, diabetes and blood glucose levels, heart protection, anti-hypertension, stroke prevention, reduction of CNS disorders, prevention of osteoporosis, bone-loss, and teeth decay, antimicrobal activity, and finally, for all those party-goers, liver protection.