Healthy Living


Homemade Mass Gainer Shakes

Nutritional Value Shakes

Homemade Mass Gainer Shakes

In my previous post, "Easy Weight Gain" I mentioned Homemade Mass gainer shakes. I'm sharing my shake creations with you people so you can start gaining weight easily. My shakes contain nutritional food, berries, nuts. Very useful for the body, friendly for building muscle and fat.

Mass gainer shakes are the way to go if you're busy all the time, have no time to make food, don't know how to prepare/cook food, easier way to consume calories, wanting a change, more nutrients, etc. Mass gainer shakes can be reduced to weight loss shakes but that's a different topic.

Shake Creations:
There's no secrets when it  comes to shake creations. It's all about balancing -  what you're going to add in it. I add in nutritional value foods that will help promote an healthy living for myself. Berries, nuts, greens, protein, Carbs and fats in my shakes will provide me the most out of it. Healthy Macro and Micronutrients are being consumed. The berries, nuts, greens, etc are important for recovery, anti-inflammation, and much more.

To begin, you need a blender. I recommend using the Ninja Blender. I myself like it a lot.


Mass Gainer #1 - Over 1300+ Calories

  • one banana, 
  • one glass of milk*, 
  • 100 gram of oats, 
  • one tablespoon of peanutbutter, 
  • 1 scoop of protein*, 
  •  Frozen fruit, Greens*, 
  • yogurt
  • Eggs*
Mass Gainer #2 1170+ Calories 
  • 2 Scoops of Whey (I use GAF)
  • 4 Tbs of Peanut Butter
  • 1 cup of Oatmeal
  • 14 oz of 2% milk
Mass Gainer #3 - Keteo Shake! 1130+ Calories!

  • 1/2 Cup Almond Milk
  • 1/2 Cup Heavy Cream
  • 2 Tbsp Macadamia Butter
  • 2 Tbsp Coconut Oil
  • 2 Scoops of Whey protein (preference)

This is one of the shake creation's I've thought of. Shake creations doesn't have to be unique - We're wanting the good quality foods within the shake.

Blending any type of food up to a liquid base is easier to consume. If you're wanting to gain weight quickly over a short period of time, consider shakes.

The * indicates that, that particular food can be replaced with an alt. For example, Milk. Milk can be replaced by water or skim milk, or any other milk products. Eggs can be replaced or not added.

Read More: Sun Exposure Benefits


Sun exposure - Benefits of Sunlight - 10 Reasons

10 Reasons why sunlight exposure is important
Sun Exposure is Important  - 10 Reasons Why

Sun exposure is important

The Sun provides many healing elements which is beneficial for us. Many people do not get enough sun exposure, it is important that you get at least 30 minutes of sun exposure everyday.
People who do not get enough sun exposure develop deficiencies and health problems.

I myself love sun tanning. I tan for 30 minutes a day. I feel rejuvenated afterwards. Along with cold showers. The sun provides me with benefits, it helps me with my depression. This is one thing you should absolutely do, is sit outside in the sun. Here's some reasons why it's beneficial

The Benefits Of Sun Exposure are

  1. Sunlight Increases Vitamin D Levels
  2. Lower Blood Pressure
  3. Sun Exposure Makes You Happier and Combats Depression and SADNESS
  4. Improves Brain Function
  5. Sun Increases Wakefulness
  6. Sunlight Increases Sex Hormones
  7. Sunlight is a Natural Pain Killer
  8. Sun Protects Against Autoimmunity
  9. Improves Blood flow – blood flows where UV shines
  10. Increases metabolism

Although there's plenty more benefits, I wanted to share what I think what's important to notice. Sun exposure is ideal for feeling better, improving brain functionality, boosts mood and much more.

Hardcore-Gamers and people who are bed ridden need to have sunlight sometime in the day. Hardly going out and receiving the sun's benefits will impact you and your lifestyle. The symptoms are real when sun exposure is limited. Usually it's depression, sadness, loss of energy/feeling, loss of socializing, anxiety, acne prone, and much more.

If you're wanting to feel better today, make sure you're getting out and absorbing the sun's healing elements. It's something that we should not Neglect.

Read more: Easy Weight Gain! Gain Fat and Muscle!

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Easy Weight Gain!

6 Tips on How to gain Weight | Build Muscle

Easy Weight Gain! Gain Fat and Muscle!

If you're having trouble losing weight, look no further. Gaining weight can be hard for some, and for others, it pretty easy. Some people have trouble eating a lot throughout the day, and I am one of them.

One of the Easiest Ways to Gain Weight Is By Being In A Calorie Surplus; more calories in. The more calories you're consuming, the more fat is going to be stored (Weight-gain). Almost all foods on this planet contain calories and some type of macros (fat, protein, carbs). To increase weight and/or fat, you must consume more carbs and fats, and proteins is obvious for muscle building.

If you are like ME and have trouble Eating A Lot Throughout The Day, Try these TIPS!

  1. Shakes - Create your own shakes. Very effective for consuming large amounts of calories. Shakes are ideal mass gainers. You can be creative and smart with your shake creations, different variety of foods; nuts, berries, PB, yogurt, oats and much more. 
  2. Force Feeding - I've tried this method but it sucks. To reach your calorie goal, you must consume enough calories to reach it. I forced myself before to eat to reach my goal. It was an experiment to see how much weight/fat I could gain by force feeding. It wasn't pleasant nor do I recommend it but it sure does get it's job done.
  3. Calorie-dense foods -  
  4. Supplements - Similar to shakes but more focused on carb intake, fat intake and/or protein intake. 
  5. Eat smaller portion meals - more meals throughout the day - I have tried this myself but can't keep up with it. Smaller portion meals is cool but it doesn't get my job done. I'm still hungry after but I know for some, it's a good way to reach your quota.
  6. Cardio - High Intense workouts - High intensity workouts or Cardio is a good way to boost your appetite. This WILL make you hungry at the end or during your session. Many people use this method to eat more food/consume more food. Bodybuilders use this method as well.
Well there you go, 6 tips on how to gain weight pretty easy. I know it'll be hard but eating the right amount/enough intake is the key; track your macros/calories if needed by using Myfitnesspal.

If you're wanting more muscle/wanting to look swole, you need to grow. To grow you must eat. Eat enough to the point where you're satisfied with your physique and then cut to show. 
In my opinion, if you can implement different variety of foods into your own shakes, that will be the best way to gain weight. Don't exclude whole foods though, they are important!

Want to know how to make a Mass-Gainer Shake? Check out my Shake creations! Gain weight by drinking shakes; Healthy shakes with packed nutrients for a healthy body!
Read: Homemade Mass Gainer Shakes! 

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Having Neck Pain? 3 Tips for Neck Pain Relief

Fix Neck Pain

A lot of people have neck problems and these problems can lead to other problems within the body.

The neck is a area known to have tight muscles. Overtime, it becomes irritated and possibly adhesion and scar tissue has formed. We want to prevent that for the best performance for ourselves. Take exercise measures to prevent neck issues.

3 Tips on How To Fix Neck Pain

Tips on How To Fix Neck Pain

  1. Grab a towel. Place it behind your head/neck. Add force to the forward motion with both of your hands grabbing the towel from beneath your head/neck. This will help relief pressure and break down scar tissue for mobility.
  2. Stretch your neck by placing your hand on the side of your neck. Grab and pull as your stretching your neck and traps. Do this on both sides of your head/neck for relief. Also do this in a forward motion.
  3. Foam rolling - Foam rolling your back is a great relief, it may relieve pressure for your neck.


Is important and vital to pay attention too. If not cared for, it can lead to mobility issues, muscle issues and joint problems.

Is an Youtuber who shares his knowledge on how to fix problems such as mobility, and informational videos about the human body. He has helped me with my problems and I'm sharing his knowledge so people can fix there problems as well.

Check out his video on how to Fix Neck pain.

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Fitness Community Forum - Free Fitness Help - Help others achieve their goal - Lose fat - Lose weight - Gain Muscle

Free Fitness help, Guidance, Direction, Fat Loss, Weight Loss, Muscle Gains

What's up Everyone.

DelicateNutrition has started a Facebook community forum for those whom are looking for help or wanting to help others. I know myself needed some help from the beginning of my fitness journey, and now since I've gained much knowledge about the fitness life, I'm willing to help others.

Anyone is welcome to join the forum; anyone is welcome to help people. The goal is to help and inspire, motivate and push people to reach their dreams.

To Join the community, click the link below:

DelicateNutrition's Fitness Forum -  Free help

The community forum is hosted on Facebook; please like our Page and share with others.




Recovery is critical for everyone
Rest Days are Important

Recovery is vital for Healing, repairing and resetting.

Without Recovery, we'd suffer. I mean, we do see people suffering from sleep deprivation. It's crazy how they still walk around being tired all the time, I'd go nuts. I myself do sometimes don't get the proper amount of sleep or I don't recover fully enough. Recovery is critical to pay attention too. It is the process of growing, seeing results. Many people don't recover good enough, or they don't have the right knowledge of what is recovery. Recovery is having the right nutrition because nutrition plays a role for healing and repairing, and Sleep, rest is surely one of the main keys. Sleep is important because that's when the hormones and brain promotes repairs and healings. Sleepless nights are the trigger of slow result progress; You need to sleep more if you are not. Recovery is important for all ages, especially if you're constantly straining your body [muscles] from working out. They need to recover from all the damage you've done. Or perhaps you may have deficiencies; lack of vitamins/minerals, this'll slow recovery down as vitamins/minerals are vital for the body to recover and heal.

Recovery is hard to focus on because of the tasks we have. I have some techniques on how to improve recovery.

  1. Cold showers. Cold showers are great for recovery. It promotes blood flow which aids in healing.
  2. Contrast Showers. Contrast showers are similar to Cold shower therapy and shown to help with recovery.
  3. Cryotherapy is also an option as an alt for #1 and #2.
  4. Nutrition. Nutrition is one of the keys for recovery. Healthy Food; Vegetables, protein intake, anti-inflammatory foods, and proper amount of calories. A balance macro diet is ideal.
  5. Stretching - Foam Rolling - Rehab. These are ideal for recovery for your 'off-days.' I hugely suggest doing these on your rest days to let your body heal properly.
  6. Sleep. Sleep is vital. Try to get enough sleep to feel replenished.  
  7. Water. Staying hydrated has tons of benefits. Drink plenty of water throughout the day.
  8. Massages
  • Supplementation are good for aiding recovery. 
  • Visit the Doctor and get a blood panel. This'll show if you have any deficiencies. 
  • Stress less
  • Give your best Rest Days. Rest days should be as important as your workout days. You need to rest completely, and also taking recovery as a factor; foam rolling, proper intake of vitamins/minerals and protein. (Fats and Carbs count too - Protein helps with repair)


Pushing Beyond Failure (Reps)

Risks & Training Involved with going to Failure (Reps)
Risks & Training Beyond Failure

Beyond Failure (Weight Lifting)

Going beyond failure is pushing your self through the pain and torture you're enduring

Maximizing your effort to build muscle & obviously to get that lift up. Although it gets us pumped up & possibly hit a pr, but it can be damaging. We don't know when a certain muscle will tear or fail, & if you don't pay attention, it can happen to you. Pushing beyond failure will screw up with your form, the proper form. Proper form is essential to lifting; especially heavy weights. If done incorrectly (Proper form isn't there), perhaps you'll suffer from an injury because you're placing yourself in a weaker position, lifting that weight will cause huge amount of tension on a certain muscle (tendons perhaps) and snap city will arrive. Many lifters will use their ego to lift heavy ass shit. They do not know (at least some) that you must be caution especially with the form & the weights.

Prior to lifting beyond failure, stretching & warm up sets are good to prevent any injury (says pro-athletes) but this can happen to anyone even if you're maxed out with muscle. If you're not training like an athlete (Mike O'Hearn is an good example) you're prone to being injured.


To maximize efficiency of strength and muscle building, I would recommend training each body part in different styles; Different varieties to strengthen every tendon & muscle fibers/Connective Tissue around any muscle group.

Using lifting belts & straps may not even help or prevent injuries. People feel 'safer' when using lifting belts and/or straps. Although straps will help you lift heavier weights for a longer period of time.

Always make sure you have a spotter nearby if you're wanting to max out/pr, make sure you're properly hydrated & have enough energy to actually have a proper form & lifting with 'ease' (not trying super hard, if so, reduce weight lb).

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Bodyweight Training

Body weight Training is body training


similar to weight-training but training with your body, not with weights.

You're using movements & different exercises to help strengthen your body. Known as *Calisthenics, people develop incredible strength & physiques from doing body weight training.
(* exercises consisting of a variety of gross motor movements—running, standing, grasping, pushing, etc.)
Body weight training can be used for building muscle & strength but weight training is more effective for muscle building. For those who are beginners to working out, I suggest Body weight training first because you need to understand your strength & the basic knowledge of exercising. Body weight exercises include any type of movement but here's some:

Body Weight Training
Bodyweight Exercises
Body weight exercises are helpful after injuries, improving flexibility, mobility & strength. They can be performed anywhere (Home, office, playground, ANYWHERE).

People who have no weights or cannot afford'em, try the body weight training method; it'll help you with some Gainz.

Here's a video of BarStarzz showing off their pure skills:

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Build up lagging body parts, increase strength and muscle
Static Contraction - Build Strength and Muscle

Static Contraction

Helps bring up lagging body parts, increases strength & muscle.
The purpose of Static Contractions is to Promote [an overload) stimulus to the muscle. This is great exercise to perform because you're overloading the muscle fibers which results in muscle break down. The more tension is on the muscle, the harder it's being worked.

To perform Static Contraction's, you can either Hold a Still-Point form with weights or posing hard as you can, contracting all the muscles within your body (or a particular muscle [group] ). Contracting hard as you can promotes a stimulus which can help with strength gains and help lagging body parts.

I myself perform Static Contractions; I've made gainz from this. I do this during my workouts and after for maximum results. The static contractions I normally direct to are: Arms (Bicep, Tricep), Back Muscles, Legs. Any body part can be Contracted to a still point. This'll improve your strength, endurance and it stimulates your CNS (Central nervous System). Many athletes perform this exercise to promote strength gains to lift heavier weights.

Try this exercise on every workout you perform, and within couple of weeks perhaps, you'll see tremendous results in your strength gainz.

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Diet Techniques

Diet Techniques
Dieting is hard work; it requires patience and commitment. It takes time to diet down to an ideal weight but there are some techniques to help speed up the process or improve your diet functionality. Using different methods to stay within your diet is good if you're having troubles staying on track. In the video below, I discuss about My Dieting Techniques and how to go about them.

  1. Use Suppressants (Coffee is a good one)
  2. Fasting
  3. Drink water before meals and after. (filler) 
  4. Eat more veggies (filler) 
  5. IIFYM (if it fit your macros) 
  6. Cravings/Sweet tooth? Eat fruits/Supplements (good alt)
  7. Use Supplements
  8. Track Your Macros - Use Myfitnesspal APP to track meals, know nutrition and macros. 
When it comes to dieting, it's about balance in my opinion. Balancing your macros is ideal to losing fat and/or gaining fat. Macros such as: Fats, Carbs and Protein. I'd recommend adjusting your Fats and Carbs.
I use "MyfitnessPal" App. It's an global app (Android, Ios, PC) that helps you with your nutrition; tracking calories, macros, and food value information. Myfitnesspal is a great app if you're wanting to track your progress.

Fasting is one of the best methods I've used for fat loss/weight loss. To perform fasting, you need to not consume anything within ~12+hour window. Drink water throughout your fast. If you want to challenge yourself, try cardio while fasted - a great way to increase fat loss/weight loss.

During my fast, I like to take suppressants (appetite suppressants) to suppress my appetite. This'll allow me to continue with my fast, not thinking about food and feeling fine during the session. Normally when fasting, you may feel really hungry, that's normal but at times, I get frustrated and end up eating. The suppressant will stop that and allow me to remain focus on my goal.
Coffee is a good example of an appetite suppressant. Black coffee preferably. Do not go overboard with sugar and creamer!

Fillers are a ideal way to fill yourself up if needed too. Its only ideal when you cannot go past your quota or you still want to eat more food but not wanting all those extra calories. Vegetables are perfect source of fiber and nutrients. I recommend eating vegetables with all meals to fulfill yourself with food rather than eating small portion meals and thinking about food ~30 minutes later. Water is also a filler - drink water before and after every meal.

If you're craving a sweet-tooth, I recommend going to fruit - eating fruit has natural sugars opposed to those bakery items. Fruit is healthy and a lot of people don't take fruit serious. It has a lot of good nutrients which the body needs and it's a good alternative to sweets, reduced sugars, real sugar and it's healthier overall.  Don't eat too much though, too much of fruit is bad.

If it fits your Macros. IIFYM is tracking your macros, eating whatever you'd like but stopping when you need to stop; when the quota has been met. As I mentioned earlier in this article, I would use Myfitnesspal to track your calories/macros for IIFYM.

Supplementation is great for dieting; you can limit your Macros and help fight fat off, it's a great way to consume protein, fats and carbs and other useful nutrients. There are tons of supplement products on the market - find what's good for you and see if it works!

Keto Diet:
The "Keto" Diet is one of the most used and effective weight loss (fat-loss) diet methods. It's a low carb diet. People that have limited carb intake will drop fat dramatically. If you're interested, check out my Keto Article!


About My Bone Disease "Osteogenesis Imperfecta" (OI)

April 11, 2018 0 Comments

Hence the name, "oi.strength" Eh? get it?..

About my Bone Disease (Oi)

(Oi) Osteogenesis impefecta is a bone disease

that affects me greatly on the everyday basis. I was born with this condition, I believe I have type 3 OI. Since birth, I've broken bones. Til this day, I've fractured less & less every year thanks to working out.

Ever since I was born, it was difficult for me to live life happily.

I was always fracturing if I wasn't caution; I was always on alert, my mom was always watching my back & I always worried if I was going to break a bone & sometimes out of nowhere when it's not obvious, I break bones which hurts me mentally. Growing up, attending schools, hanging out with friends has never been different for me. I always wanted to be with the 'normal people' & my mom always pushed me, embraced who I wanted to be/what I wanted to do. They never treated me differently from my brothers whom are normal (no condition). During childhood, that was my peak of fracturing bones. I've fractured so many bones & had so many surgeries that I couldn't keep track of how many I've had. I was hospitalized for days; My parents stressing which stressed me out; I was bed bounded for days, weeks; I went through depression; I've gained weight; I've lost weight; I've been mentally hurt. I've seen & experienced almost everything that a worst nightmare can present. Through these experiences, I've realized that life ain't nothing but a thang & that if you wanted to become better, life wouldn't grant you it, you needed to do it on your own & so I did. But what also kills my joy is that my activities are limited, I need to be extra caution depending on the situation(s). Sometimes I cannot go to certain places, Sometimes I'm left out.
Osteogenesis imperfecta will never go away. It affects me daily. I'm still cautions til this day about what I'm doing & what my next move is going to be. I never can settle & relax my mind (unless i'm resting) without thinking of my moves.
OI won't bring me down, it'll make me tougher.


Fat Gripz - The Ultimate Arm Builder

Fat Gripz instantly convert barbells, dumbbells, chin-up bars and exercise machines into THICK BARS.
@philheath using Fat Gripz
@philheath using Fat Gripz

Fat Gripz is one of those gym accessory

- that is necessary enough to purchase because it's useful for working out.

Fat Gripz is an accessory for weights/bars; its a small wrap but that wrap is THICK, making it hard to grip which is why it's here -- that wraps around ANY bar (dumbell/barbell/bars).

Fat Gripz is useful because it help strengthen your Hands, Forearms, biceps & most certainly, Grip strength. Many pro athletes use fat grips to maximize their performance & strength. Phil heath is one good model using fat gripz. Look at Heath's forearm's, they're massive. Probably the fat gripz accessory help.

Training other body parts while using fat gripz may not be necessary. For example, training triceps, chest, etc may not help train those muscle groups but rather training your forearms & grip strength. However, depending on your regime/goals, using fat gripz for all sets/reps/styles may be necessary for maximized forearm & grip strength. Grip strength is crucial for holding, maintaining & going up in weight.

In training, it'll help with (based on Fat Gripz):
Pull-Ups, Deadlifts & Bench Press | All Variations of Bicep Curls and All Axel Bar Training | Farmers Walks, Dumbbell Holds and other Strongman Exercises | All Exercises For Complete Muscle and Strength Development


Negative Effects of a Strict Diet

Brain Fog
Effects of being on A Strict Diet
Constantly being on a strict diet to achieve/maintain a certain physique (in this case a low body fat ~ 8-12) will have consequences overtime. Our bodies cannot tolerate being in that deficit for so long, and thus creates problems - mentally. Your body is starving (perhaps), and your mind may act different (if you notice). You may be more easily irritated, your thinking process may be slow, may be needing supplements to upboost your drive, clarity, etc. If so, you're depleted. The constant diet you're on puts a toll on our body. Certain organs are being used more which needs more energy & so your mind is telling you it needs a break & if you ignore, you'll develop those symptoms i've mentioned.
-- cardiovascular, endocrine, reproductive, skeletal, and central nervous systems.

I experience the symptoms and it's hard to deal with. It's a mental challenge. You can overcome it but i want to announce this to those who are new to this and may not know what's going on, so they can acquire the knowledge.

The negative effects I feel most often:
1) Brain fog. Not having the clear thought; Your brain is fogged up and no idea why.
2) Tiredness, sluggish.
3) Irritability (Easily triggered)
4) Immune system is weakened
5) Bad mood

There's probably more negative effects but everyone is different.
To overcome these 'negative effects' have a plan; Either have a offseason and a On-season. Or Have cheat meals within your diet. Or have a flexible diet instead of being in a constant calorie deficit. Mini-bulks, etc is a good alternative to help fight that.


Boost Your Willpower

"The ability to delay gratification, resisting short-term temptations in order to meet long-term goals."


Willpower is everything because it determines how willing you are to put yourself in the event of meeting the goals/achieving 'em. For myself, Willpower is everything & there's many techniques that I've learned & developed to increase my willpower & to remain focused & determined.

Without the mentality of challenging yourself day in & day out, trying your hardest, I'd say Your Willpower is low. People who are achievers have a strong sense of willpower. It's the focus of the energy that you're putting out to see what you can get back.

Willpower plays in every situation when it comes to anything; if you want to achieve a certain physique, you must have the willpower to stay with it, be consistent & wait patiently for results.

If you're low on Willpower, here's some techniques that I use:

- In order to increase willpower, you must gain sense of your mind, control who you are, & don't be afraid of losing because losing is not losing, you're simply learning. 

- Do the things that may not be necessary but is so. For example, making your bed or cleaning up after yourself when it should be cleaned up. This'll improve your determination, your focus and rewires yourself to be more on track. You're increasing your good habit, the more you focus on good habits, the more willpower you'll gain. Willpower is a self-reward feeling.

- Fitness may improve willpower.

- Rest. Without plenty of rest, you'll feel irritated, foggy, & uneasy. Rest is surely important for everyone. It'll boost everything.

- Be consistent. Being consistent of what you're doing day in n day out will help you maintain your ability to focus, be determined, and have that drive to succeed/complete something. This'll also reward yourself, it's a good feeling knowing that you're doing the things that seem right & knowing that you're seeing results. Consistency is the key.

At the end, willpower is something that you must determine, not everyone has the willpower to do everything everysingle day, day in & day out. It is tiring, but for those achievers, they have a high sense of willpower. Low willpower is not bad, it just something that people look at or whatever your goal is in life, you're setting yourself up for whatever is coming your way.

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Heal Your Depression By Smoking Marijuana

The fact that everyone claims that marijuana is bad probably never have used this plant before. This plant is a miracle plant it has tons of benefits and those benefits are personal healing benefits. I started smoking when I was 18 to see what its benefits are and later down the road they help me through a lot and I mean a lot I still use it today for problems that arise such as depression anxiety and pain. Majority of the marijuana users used marijuana for healing properties it's just not a drug that damages your overall well-being such as heroin and other harmful drugs. I discuss the pros and cons of marijuana use and my experience with this miracle plant I do not endorse he want to use anything I'm strictly talking about this upon my own experience
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