Addressing Negativity

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Negativity; a person or thing that refuses or denies, is not positive or neutral and always attracted to that which is positively charged. Thus by virtue of physics, that, or those who are positive, will inevitably attract negativity.

In my retrospective of Bluntforce Bodybuilding since its inception in 2012, I have witnessed, from afar, it’s growth in popularity in the shadow of another fitness related website in Ireland aswel as in populous with people I’ve gotten to know and who’s positivity is unshakeable. I’m writing this article having spent a weekend with a number of members of the Bluntforce team, members I am proud to call friends,  a team which has become a beacon for all that are positive in the Irish fitness industry.

Accomplishments mean nothing to me, although I do believe in judging people. You show me a person who doesn’t cast judgement and I’ll show you a liar. It’s healthy to judge, it’s a simple human process. If you’re a good person you shouldn’t fear judgement, if you’re a confident one, it shouldn’t bother you, and if you’re successful you should expect it. I judge people on how they treat others, and national titles mean zip if you’re a prick. I’ve seen wave after wave of negative opinions crash off of Bluntforce shores and believe me, we’ve laughed at all of you. My use of the English language at the beginning of this article was to sway these ‘haters’ back to their crayons. I write this article with an obvious chip on my shoulder towards the negative, albeit illiterate, Facebook haters of this website and it’s team.

Bodybuilding itself is comprehensively positive, both physically and emotionally. In my own experience, I have never emerged from a sparring session or a hard session in the weight room wanting a row with somebody. It’s funny, I used to hear members of the Bluntforce team harp on about a rival website in the country, about how Bluntforce was bigger & better, when in reality it may not have been and in my opinion wasn’t. Since then however, I haven’t heard it’s misleading name mentioned once, seeing as it is most definitely now, in our wake. I understand that there can be no positive without negativity, just know that once you stick your oar in, it will be cast out, and you will follow it, albeit a little more dusted up. The only way is forward.


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Your training hard, eating less exercising more ….How’s that working out for you??
Doing it all right but feeling any of these? 

Fatigue, low energy, low sex drive, gaining weight, cravings ……

I could go on and on, yep just like you an alarming percentage of regular gym goers have been in this roundabout for many years. while seeking the physique they desire so badly , 

I blame social media for a lot of this of late , but the magazines etc. on the news stand have been bombarding you with ridiculous quick fix diets over and over for years, 

Exercise more eat less does not work , period !! 
Yes you may lose some weight initially but where do you go from there when it stops , more cardio less food ? I’m not signing up for that one , THE ALL PAIN NO GAIN PROGRAMME ……

Yet your physique doesn’t change , have you questioned why ….???? 

I despise the word “diet”……you need to focus on establishing a healthy balanced diet , rich in calories and nutrients right across the board , it’s a lifestyle your taking on not a diet….

Your digging a route one hole to metabolic hell , and no it’s not your thyroid , yes you may have down regulated its function from depriving your body from the calories it needs for survival , but this can be reversed without medication despite what your medical professional will tell you as he prescribes thyroxine and other meds , 

You need to rebuild your metabolism through your nutrition , not pills !! 

Ok so how do you do so , or to put it simply do the exact opposite of what you have been conditioned to think ……EAT MORE TRAIN LESS ….. yes a coach just told you to do that, I repeat EAT MORE TRAIN LESS …….stop burying yourself deeper into caloric deficits 

1, Find where you are …(current caloric intake)
2, Find where you need to be …. (minimum level for survival or B.M.R basal metabolic rate)

For example , 
Female 75 kg or 165 lbs 
there are many calculations for bmr , easiest is to just add a zero to your b.w in lbs., 

So this female needs to ingest 1650kcals ……just for survival , 
She is currently eating 800….. this is average from my experience on a daily females intake, so she is operating at 50 % ……not exactly going to be able to perform at 100% …… which is required to get the dream physique …….

Ideally you will keep increasing until you will see a slight increase in weight you dont stop just at the bmr . if you can get in more cals , awesome even better , 

So we need to up her intake slowly , if you just straight off increase the intake, by 100% you will gain more weight, I would recommend a period of 6-8 weeks to step this up…..there should be zero weight gain here I would even expect a weight drop, but you will have twice the energy intake, watch performance now…..through the roof !!! 

Think of your metabolism as a furnace…..more fuel more flame, more energy more performance, better results as your body will now be utilising energy rather than storing it !! 

One of the quickest ways to get to this scenario is to go too low carb for too long, its destroying metabolisms , your trainer or coach should be able to guide you this process if they are still preaching low carb for life dump them …ASAP……

Sensible use of all the macronutrients is essential in the process of transformation . 

To wrap up 

EAT MORE LOOSE MORE!! Ditch the old school mentality of less is more, 
eat your way to the body you always wanted not starve 

To take the guess work out of this contact me on for more details on training packages. 

Im off to eat  :)

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Time – The Great Eye Opener

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It has taken some time but I’ve finally came to the realisation of a few things. Maybe  its my age that this new outlook has formed, sounds strange at only 23 or maybe its my own naivety that got me to this point and in many cases caught up in the situations I’ve found myself in recently. Currently I have a love/hate relationship with the world of bodybuilding and fitness. Up until a few days ago I even had a mostly hateful relationship with my own creation, BluntForce. Whats the point? Why do I waste my time? Why constantly defend myself? It was time to go missing in action.

I’m not in this for trophies and I’m most certainly not in this to tell everyone that will listen how bad my “Success and Sacrifice” is. This whole thing was created as an over elaborate diary to keep myself on track. Not a self promotion tool or a look how fucking great I am page. I wanted to help people like myself who for the most part find it difficult to find genuine help from people. Some people can be blood sucking leeches that only see you as a walking talking dollar sign. “Sign your soul on the bottom line”

Twists and turns are as common these days as opportunities are. With every good thing that has happened it sure enough has been followed by some bad. Maybe its the creatine making me paranoid. Spend a week in the UK working with like-minded people and companies to coming home to a slanderous Facebook status that you ultimately have to defend yourself from and answer the same 50 questions by people only half in the loop. I decided to keep my mouth shut and tackle the problem head on. Sometimes words to a persons face speak far more volumes than fishing for likes and false gratification from people who don’t actually care about you on a social media site. I hear you can get a set of balls installed on your computer desktop these days.

How do you know someone is involved in fitness?? They will tell you in the first 2-3 sentences after introducing themselves to you. Like a cult leader trying to ram there beliefs and views down your throat at ever chance they get. NewsFlash!! Self praise is no praise. On the grand scale of things your training and diet matters to nobody except maybe your coach and absolute closest of friends and family. I sure as shit don’t care if you eat chicken and rice or if you eat poptarts till they come out your ears. Wont make me fat. Heres a diet regime idea I.I.F.I.Y.M ( If it fits in your mouth) and just for good measure try this training split, SHUT UP AND GET ON WITH IT!!!

All this combined to make me wake up one day a few weeks ago and just say enough is enough. I needed out. Social media needed a hiatus. Working on gym related material needed to be put on the back burner. Training stayed constant but it wasn’t the gym I had a problem with. You’d be surprised of the benefits time away will do and I don’t mean “I’m getting of this Facebook for good” (posted at 8am) and then be back from your self-imposed hiatus a whole 3 hours later. It allows you to view people in a different light. Everyone can go online and fabricate an amazing life and spit ideas and stories of grandeur. Only pity is when your laptop turns off your fucking made up existence turns off too. I think finding the “life” in the lifestyle is what some people need.

You can still be a positive person and be full of hate. It’s this hate that actually drives me on to be better. I hate the fact that we are nowhere near where I want this whole thing to go. I hate that things have become watered down and strayed away from how they used to be. I hate having to be politically correct. I hate that people think its ok to talk shit at every waking moment. If people think its ok to say what they want about you. Don’t let their words effect you. Be more worried about why they thought they could do it in the first place.

“It’s all fair in love & hate”

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The Blunt View

kav blunt view


In recent times, it was made aware to us that maybe we don’t give enough to the beginners and those starting their journey in bodybuilding or training with the right material or assistance. Although we always have tried and always will try to deliver the best entertainment material be it in “Reds Rants” or vlog’s we also try to deliver the best possible information and knowledge in our posts and articles.

So here’s one for the new guys and gals who are just getting their feet wet and starting to train etc. Be it for just the fun as a hobby or competition. I’m going to go through a few things you should be doing to get the best and most out of your learning, growing and progressing as you begin training.

Lets assume you are aiming to become a bodybuilder and compete in the near future. There is a lot involved in the process of building and recruiting muscle with a lot of boxes to be ticked. Nutrition and training are the most important things to be focused on as a priority not what pre workout to take or what stringer to wear but how to feed your body to support growth and how to assist your body into growth with the right training regiment.

The best thing any beginner can do is cover all bases in a real easy to handle program, grease the groove, get into the swing of things and allow your body to adapt to training a few times a week and eating more frequently.

We’ll start with a look at training.

Pick up any Flex or MD and you instantly have about 20 workout splits and routines from the best in the business, from Flex Lewis to Kai Greene and the rest, guy’s that train up to 6 times a week. Do not jump into a 5-day split of an hour and a half training sessions, you’ll burn out, break up and destroy every part of your body along with determination instantly. Be level-headed and approach it like you are the level you are not like an IFBB Pro.

Start with a 3-day split. This can be done and progressed in many different ways training Monday, Wednesday and Friday.

Here’s an example of 3-week rotations to help your body adapt and progress and a simple steady rate while giving your body enough time to recover and recuperate after each session:

Week  1 – 3: 

Monday Wednesday and Friday – Full Body Workouts

2 exercises per body part

3 sets – 10 reps each


Week 4 – 7: 

Monday – Push Day (Chest, Shoulders and Triceps)

One heavy compound movement e.g. Bench Press, Military Press, Dips 3 sets 10 reps

One isolation exercise 3 sets 15 reps per body part e.g. Flat Flye’s, Lateral Raise, Tricep Pushdowns.


Wednesday – Leg Day

2 Heavy Quad exercises 3 sets 8-10 rep e.g. Squat and Leg Press

1 lighter quad exercise 3 sets 15 reps e.g. Leg Extensions then the same for Hamstrings.

1 Heavy Hamstrings exercise 3 sets 8-10 rep e.g. Stiff Leg Deadlift

1 lighter hamstring exercise 3 sets 15 reps e.g. Leg Curls. 4-5 sets 10-25 reps Calves


Friday – Pull Day (Back, Rear Delts, Biceps)

2 Pull-down exercises, 2 Row exercises both for 3-4 sets 10-12 reps

3 sets 8-10 reps Deadlifts

4-5 sets 15-20 reps of Rear Delt Flyes

2-3 bicep exercises (1 heavy and 2 moderate-light) 3 sets 10-12 reps

After some time your body will be able to adapt to a change in program well enough to start a 4 day split, you might not change from one cycle of program to another in the same time frame as listed but that’s ok, it’s all about making the change when you feel its right and you’ve got the most out of the split you’ve been using. If at any point you wish to start incorporating cardio into your training use it as active recovery on rest days 20-30mins light and outdoors to keep it interesting and remove the boredom.

Eventually when you feel like all of the 3-day splits are exhausted you can separate your body parts out to a 4-day split like below:

Monday – Chest and Biceps

Tuesday – Legs

Wednesday – Rest Day

Thursday – Shoulders and Triceps

Friday – Back

Over time if you want even more change there’s nothing wrong with making a change back to a 3 day split no matter how far you get in training, sometimes less workload or more rest time is for the better but the knowledge to when that comes with time and experience.

Now that we have a grasp on the best way to get training progressing we need to focus on how to take in the right nutrients in order to support all that lifting. 

Like training, the nutrition and diets of the IFBB pros we read so much about is also another deep end you don’t want to throw yourself into. You need to get a handle on meal frequency and even if you are somebody with a good appetite, starting off, investing all that money into 6 whole food meals a day is a bit pricey so try this sample diet till you find your feet.


MEAL 1 – Scrambled eggs and a bowl of oats

MEAL 2 – 1 portion of protein powder and some fruit

MEAL 3 – 1 portion of meat and a portion of carbs

MEAL 4 – Around this time you should probably be having dinner, have whatever is being made keeping in mind its healthy and you can get your required portion of meat and carbs with some veg in there for good measure.

MEAL 5 – Same as Meal 2


With protein powders and shakes, it’s just down to value for money, the 2 shakes a day allows a nice easy meal to get in so when the time comes to introduce the likes of a chicken and rice meal it’s not a major shock on your stomach.

When it comes to the food you buy, try stick to what’s generally cheaper, eggs, tuna, rice and oats. If you can get other forms of meat and carbs cheaper than go for it, otherwise, keep it simple and keep it cheap.

After time the 3 meals and 2 shakes can change to 4 meals and 1 Shake then eventually have 5-6 whole food meals a day leaving shakes for strictly post workout or maybe to make do when you’re stuck for grub. But like the rest all of the topics covered, that will all come in time.

Also a great article to pair with this for all of our beginners is BluntForce Athlete Larry Doyle’s latest article on how to plan, set and achieve your goals.

Team BluntForce are always easy to get in contact with through our social media and email addresses as were always online or near our inbox’s. We have some intelligent guys and gals with mass amounts of knowledge and wisdom so if you ever have any questions shoot myself or any of the rest of the team a message and we’ll do our best to help you with your problems or questions.


bsn kav end