What is a cliche? a cliche is an expression, idea or element of an artistic work which has become overused to the point of losing its original meaning or effect, even to the point of being irritating, especially when at some ealier time it was considered meaningful or novel.

These are some of the common cliches 

when ever some one is being chassed they always fall down

In some horror movies the bad or the monster chases the character and the car refuses to start

I like this cliche where the camera spins around the character to creat an emotion

Secret talk when two characters exchange information and they don’t want the other character in the movie to know what they are talking about

The most common one like in high school movies, where the bell rings in class while the teacher is teaching and the whole class runs out.

Slow motion parodying the metrix bullet time where the character is shown in slow motion dodging bullets or knives

False alarm, mostly in horror films where some one sneaks on a friend un expectedly and scares them causing the audience shock as well because they did not expect it.

The comedic pause, especialy in trailers where the music stops to enhence the joke

Fading to black especially in tralers where they never transition to another scene with out fading to black

The worst one is where stupid villans in most action movies, the bad guy gets a chance to shoot the good guy, points the gun at him and talks to him but he doesn’t shot and instead get shot.

Explosion of cars and the good guy is walking away in slow motion

Happy endings especially common in romantiic movies

sex is used in many films to get the audience more interested

Dumb blondes a negative stereotype about the intelligence of blondes


Poem Story Telling (3rd Artefact )

process and development 

I want to be able to tell a story using images like most directors do. I got inspired by watching a few music videos and analysing how some directors use imagery to tell stories or bring emotions to the screen by use of  special effect and technics. I want to be able to bring the artistic and dramatic feeling to my work as a director and creatively challenge my self.

Ilooked at some online sources and found out that the most expensive video of all time was directed byMark Romanek: Michael and Janet Jackson‘s “Scream” (1995), which cost $7 million to produce.

Melina Matsoukas says that expensive equipment is not necessary for a quality video and one should never think that way: “A good video has the right visuals, a well conceptualised story and should be exciting and elicit reaction.”


I love poems, simply because they take you places and make you think that there is more to this world. A poem has the power to change feelings and bring sad emotions or good emotion or some times make you cry. This inspires me to use images to inhence story telling because it engages the viewer by use of visual technics and music.

In the 80’s stories were told differently some times only people who are present at that particular moment got to hear the story but as time evolves some things change and now stories can be shared in different ways accross the world for every one to access by use of internet. In the 21 st century there are different technics of telling stories. For example a poem is a piece of writing in which the expression of feelings and ideas is given intensity by a particular attention to diction sometimes involving rhyme, rhythm and imagery. I really find that interesting because some directors use the same method to tell certain stories. This is the same thing i will be producing.

This is one of the poets of my century that use some of those technics and inspires me.

In this particular peom i like the combination of the acoustic guitar, music combined with George the Poet’s voice to help set the mood through which he is telling the story. This makes the poem more interesting through visuals and audio, it adds another element to the poem/story and this is where i get my inspiration from so i had to do an artefact with the same consept by using  music, imagery and a poems to give my story depth.

The music video i want to produce  for my final major project is something like this:


In the media world the genre of my Artefact is a poem produced into a hip hop music  as a style to tell the story , i am collaborating with a music producer who is creating a song  that we are going to use in my final major project. I am going to write a poem and visualy present it using different technics to bring out the right mood for the poem as seen in previous examples above.

My intestion is to record different scenes of project in different cities including Newyork city, United kingdom and Amsterdam which will differ from what has been done before.

For example, In this video there is added value simply because it is filmed in a different country and it tells the history of the place. But that’s not the only thing that makes it different or interesting. I looked at the style in which it is shot and the use of music and camera angles to tell the story and create imotions. The story becomes more than just a poem but an art and that’s what adds value to the poem.

This will add value to my video in terms of traveling to different locations. The reason its going to be different from what has been done before is because i have never directed anything like this before so i will be creatively challenging my self to make a good piece of art through illastration of words and music combined with visuals. I am collaborating with a music producer, creating a poem, story board and directing the video my self and i will be in the video as well, the video will be edited by my self and thats what makes it different. I want to become like “Stan Lee” an American comic book writer and editor who directs his movies and acts or appears in some scenes of the movies. Thats my vision and where my inspiration comes from.

Here is my proposal


Tatoos( 2nd Artefact )

Primary Research

I wanted to know more about tatoos so i thought of making an artifact about the subject. I went to interview one of the best tatoos artists i know in west midlands to talk about different kinds of tatoos and the reasons as to why people seem to be addicted to tatoos.
i learnt a lot from him that day regarding the history of tatoos and where they originate, but for this to happen i had to design a set of questionaires to ask him.

A. Questions

why do people like tatoos?

where do tatoos originate from?

How many styles of tatoos are there?

what does it take to be a tatoos artist?

Is there any side effects from having tatoos on your body?

what is the minimum age of having tatoos?

Secondary Research

I researched on some famous tatoo magazines in the UK and USA

Amber Rose and her tattoos are on display in two magazines this month.

Amber revealed to “Inked” that she get her first tattoo (a pair of paw prints) when she was 19.

The goalkeeper, who plays for English Premier League team Everton, has his tattooed torso and rugged good looks on display on the cover of the latest edition of Adweek.

The goalkeeper, who's tattooed torso and rugged good looks are on display on the cover of the latest edition of Adweek, is close to signing big money deals with at least three national advertisers

10 Things You Didn’t Know About Tattoos

Tattoos are an art as old as time. And, as with any cultural art form, there’s a rich history behind all that ink — and some of it may really surprise you.

For example, did you know that European missionaries tried to remove tattoos by scrubbing the skin raw with sandstone? Or that one American man claims to be the only person legally allowed to tattoo copyrighted Disney characters into his skin? It’s true.

1. The Online Etymology Dictionary traces the word “tattoo” back to the Polynesian noun tatau, meaning “puncture, mark made on skin.” Some have even suggested that the word is onomatopoeic, mimicking thetapping sound of early tattooing implements.

2. Prison tattoo artists use materials such as cd player motors, springs, pens and soot (among other found materials) to create tools and inks for tattooing fellow inmates. In some Russian prisons, they make ink with melted boot heels mixed with urine or blood.

3. The first tattooing machine (the precursor to today’s tattoo gun) was patented by Samuel F. O’Reilley in 1891. It was actually just a modification of an invention designed for autographic printing, first patented by Thomas Edison 15 years earlier.

4. According to some sources, different types of sailors’ tattoos held different meanings at different times in history. For example, a turtle meant he had crossed the equator; a full-rigged ship meant he navigated around cape horn; and a dragon indicated that the sailor served in China.

5. Several U.S. presidents are rumored to have had tattoos, including Franklin Pierce and Dwight Eisenhower. Theodore Roosevelt, however, is confirmed to have had a family crest inked into his chest.

6. Ötzi the Iceman is the oldest natural mummy ever discovered in Europe (he was found between Austria and Italy), and is believed to have lived around 5,200 years ago. After observing his tattooed body, some researchers believe his markings may have had medical significance, as they bear a “striking proximity” to the locations of the body’s acupuncture points.

7. In 1999, toy maker Mattel introduced the Butterfly Art Barbie which came with a butterly tattoo on her stomach, along with temporary tattoos for the doll’s owners. It was eventually taken off the market afternumerous complaints were recieved from parents. Mattel later released the Totally Stylin’ Tattoos Barbie in 2009, complete with a temporary-tattoo “gun,” and then the Tokidoki Barbie in 2011, featuring tattoos on her arm and collarbone.

8. Between the years 1961 and 1997, it was illegal to get a tattoo in New York City. It was banned by the Department of Health after an outbreak of hepatitis B.

9. The very first televised beauty pageant (filmed at the 1939 World’s Fair) featured a heavily-tattooed contestant named Betty Broadbent, who was already somewhat famous as a circus performer for the Ringling Brothers and Barnum and Bailey Circus.

10. In an annual survey conducted by the Center for Professional Excellence at Pennsylvania’s York College in 2012, 61 percent of human resource managers claimed that an applicant’s chances would be hindered by a tattoo. A year earlier in 2011, it was only 57 percent.

Guidelines For a Tattoo Virgin

Getting your first tattoo can be an intimidating process, especially if you haven’t done your research. Once you settle on a design, you still have to figure out where to get it, who should do it, what precautions to take and how to care for it. And if you’re wary of needles or pain, the process becomes that much more complicated.
 But don’t get overwhelmed just yet, because we’ve contacted one of the top parlors in the country (as well as a tattoo removal expert) to get the answers to all of your burning questions. Hopefully, they can take some of the sting out of getting your first tattoo.

It’s important to choose your body art carefully.

“Don’t get a tattoo thinking that it can be removed later in life,” says Khani Zulu, co-owner of Zulu Tattoo in Los Angeles. She stresses that tattoos, by definition, are meant to be permanent. “You should think long and hard about a design that you’ll be happy with for years to come,” she adds.

If you haven’t yet decided on a design for your tattoo, it’s best to choose something that holds personal meaning or work with an artist to create entirely original artwork. “Choose a design that speaks to you in some way,” says Khani, adding that people often choose to represent their heritage or culture with a tattoo. “Even if you choose a universal symbol, make sure that it speaks to you.”

Not all artists and tattoo shops are created equal.

Once you’ve chosen your tattoo (and a body part to showcase it), you’ll need to research tattoo parlors and tattoo artists. The internet can be a useful tool, but you should also be visiting shops first-hand. “Do consultations and ask around,” advises Zulu. “Seek out an experienced artist and look for consistency in their portfolio.”

It’s also important to inquire about the certifications at a potential tattoo shop. Requirements vary from state to state, but Zulu says your tattoo artist should always hold a current Blood Borne Pathogens Certificate and know basic first aid procedures.

Finally, keep an eye out for hygienic tattooing practices. “Make sure the shop is clean,” says Khani, “and make sure that you are made to feel comfortable.” She adds that all tattoo needles and inks should be disposable and one-time-use only, and if you see something that indicates otherwise, head for the door.

Watch what you eat and drink the night before.

Essentially, you want your skin to be ready for your new ink, and that means eating right and getting a good night’s rest. “A tattoo causes trauma to the body, so you and your immune system should be in tip-top shape,” Khani advises. “You want your body as clean as possible to promote the best healing.”

The night before your appointment, Zulu says it’s a good idea to stick to a relatively healthy diet. Alcohol, for instance, should be avoided or strictly limited. “It can increase the amount of bleeding that happens,” she warns. “Also, avoid overly processed, salty or sugary foods,” she adds, saying that sodium nitrates and sugars can increase inflammation and swelling.

It’s going to hurt.

“Yes, of course it hurts!” claims Zulu. She says the pain of a tattoo is annoying more than anything else, but acknowledges that each customer feels pain in their own way. “It’s hard to describe,” she admits. “It’s different for each person.”

Even after the tattooing process is done, however, you can expect your skin to be red and sore for a while. According to the aftercare section of Zulu Tattoo’s website, your tattoo might feel like an itchy sunburn for several days after the procedure, sometimes even oozing pus and blood.

It’s not over when you leave the tattoo parlor.

Now that you’ve got your new tattoo, you’re going to need to care for it. As Khani says, “Treat your new tattoo like what it is: an open wound.” She suggests washing it regularly with only mild soap and water, and never using abrasive sponges, loofahs or rags. Then, pat the tattoo — don’t rub — with paper towels.

It’s also imperative to let you skin repair itself after a tattoo, so care should be taken when choosing and applying a healing ointment. Many tattoo parlors can suggest a brand to buy (and some offer their own formula for purchase), but whatever ointment you choose, make sure it contains no petroleum or lanolin. “A tattoo needs to breathe,” notes Khani, adding that petroleum and lanolin can clog the pores.

In the end, if you clean and moisturize your tattoo regularly, you should expect it to heal completely after three or four weeks.

Removal is possible, but it doesn’t come easy or cheap.

According to Jonathan B. Levyn, a doctor of osteopathic medicine in Philadelphia, lasers are the most common method of tattoo removal. “Lasers deliver very short pulses of high intensity light into the treated area,” explains Levyn. “The tattoo is dissolved into smaller ink particles that are harmlessly removed by the body’s immune system in the weeks following treatment.” This procedure, however, costs a pretty penny (it’s around $200 per treatment, and always requires multiple treatments) and hurts just as much, if not more, than getting tattooed (Levyn likened the pain to being repeatedly snapped by rubber bands). Furthermore, Levyn states that “Not all tattoos are equally treatable, and some tattoos aren’t good candidates for removal at all.”

So what can you do if you laser removal isn’t an option? Khani at Zulu Tattoo notes that it’s possible to cover up a tattoo with another tattoo, though you should look for someone that has specific experience in drawing over tattoos, as not all artists are skilled in this particular craft.

Khani, however, delivers the absolute best advice on the subject of tattoo removal: “Make sure you get what you want the first time!”

Celebrity Tattoos and the Stories Behind Them

Seeing as we’re in the midst of a “tattoo takeover,” we figured we’d take a few minutes to talk about celebrity tattoos. They’ve become so commonplace that it’s almost rare to see a celebrity who doesn’t have one peeking out from their sleeves or their gowns.

But have you ever stopped to wonder about your favorite star’s tats? What they mean, why they’re there, or how they’ve affected lives and careers? Sometimes, the stories surrounding these markings are more interesting than the designs themselves.


Jolie sports a variety of tattoos all over her body, but perhaps her most famous markings are on her left shoulder. What was once a loving tribute to her second husband Billy Bob Thornton (complete with a dragon) was removed to make room for a list of geographic coordinates. These coordinates, of which there are seven, correspond with the birthplaces of each of her children (Cambodia for Maddox, Vietnam for Pax, Ethiopia for Zahara, Namibia for Shiloh and France for twins Vivienne and Knox) along with the birthplace of her partner (Pitt was born in Shawnee, Oklahoma).


In addition to the singer’s many tattoos, which include a strawberry on her ankle and the word “Jesus” on her wrist, Katy Perry bears the phrase “Anuugacchati Pravaha” on her inner bicep. The words, which she and ex-husband Russell Brand both inked on themselves during happier times, roughly translate to “go with the flow” from Sanskrit. “That’s our motto,” Katy once said in an interview with the QMI agency. “We decided to get it after all the whole engagement in India, which was really beautiful and wonderful. He’d never had a tattoo and I kind of pressured him into doing it.”

Every time we turn around, it seems Rihanna has a new tattoo. One of her most visible is located underneath her right clavicle, reading “Never a failure. Always a lesson.” As Rihanna explained during an interview on “The Ellen DeGeneres Show,” it’s printed backwards so she can read it whenever she looks into a mirror. “It’s basically saying that it’s OK to make a mistake,” she added. “Just don’t make them twice.”


Spice Girl and fashionista Victoria Beckham got “Ani ledodi vedodi li haro’eh ba’shoshanim” tattooed on her neck to commemorate her sixth wedding anniversary with soccer star David Beckham (who inked the very same phrase on his forearm). The Hebrew quote, taken from the Old Testament, translates to “I am my beloved’s and my beloved is mine, who grazes among lilies.”


Some say that Mike Tyson’s face tattoo is reminiscent of the skin carvings worn by the Maori, the indigenous people of New Zealand. Others, like Tyson’s tattoo artist Victor Whitmill, have claimed that Tyson’s design is the intellectual property of Whitmill and Whitmill alone. Before the release of the film “The Hangover Part II,” Whitmill sued Warner Bros. for featuring the design on Ed Helms’ character without his permission. The movie studio and Whitmill eventually reached a settlement.
David Beckham has more tattoos than we can count, but one particular design caused a stir in March of 2012. A provocative forearm tattoo of Victoria Beckham adorned with the vow “Til death us do part” (originally David’s way of showcasing his marital commitment) popped up in promotional posters for Sainsbury’s Active Kids initiative, which is aimed at preschool-aged children. David is currently an ambassador for the program, but some folks were none too pleased when his image — complete with a visible tattoo of his scantily-clad wife — was distributed to 47,000 schools and community groups throughout the United Kingdom.

Johnny Depp famously had one of his tattoos changed from “Winona Forever” to “Wino Forever” after breaking up with actress Winona Ryder, but his forearm tattoo is here to stay. The design, which features a sparrow flying in front of a sunset with the name “Jack” beneath it, was originally fake, and was drawn on Depp for his role as Jack Sparrow in the “Pirates of the Caribbean” films. In honor of his son, John “Jack” Christopher Depp III, the star had it slightly altered and inked into his skin for real.


“First of all, I wish I never got the tattoo, because it’s on my arm,” says Nicki Minaj of the prominent Chinese characters. As she stated in aBillboard interview, she originally planned to get only one of the characters on the back of her neck, but found that area to be too painful. Her tattoo reportedly reads, “God is with me always.”


In 2001, Farrell got the name of then-wife Amelia Warner tattooedaround his ring finger, but they were only wed for four months. Later pictures of Farrell suggest he’s undergone procedures to have the tattoo removed.


“Friends” alum Jennifer Aniston got a foot tattoo in honor of her late dog Norman. The dog, a welsh corgi-terrier mix, died at the age of 15 in May 2011.

After all this reasearch and speaking to one of the best tatoo artists in westmidlands i went a head and produced my Artefact.


Physical body building. ( 1st Artefact )

For assessment

1. Process and idea development

To get to this idea, i was inspired by Arnold schwarzenegger. He is arguably the ultimate American success story, from body building to big films in hollywood. As a young teenager, i grew up watching his movies and i would tell people that i want to have a physique like his, but i never knew how hard some one must  dedicate themselves to archieve it, until i grew up and tried it my self.

For my artefact i wanted to look into body building and what it takes to be a body builder, so i went on to do my research. I looked at a couple of sites on internet but i also want to interview some one in the real world face to face to get my primary research, to get their opinion and the truth behind it, because some sites don’t tell you as much as the magazines do. So i managed to get in contact with a some of the Gym companies here in west midlands to arrange appointments for me to come and talk to one of the trainers and body builders at the gym.

I also watched a few videos about body building before i went out to film just to get the idea and style of how these short videos are recorded and it inspired me to approach my artifact the same way. I wanted to find out exactly why people involve in such activities so i read some articles on internet that doctors suggested, in order to be healthy. You need atleast a minimum of 2-1/2 hours per week of vigorous-intesity aerobic activity and to lower your risk of injury, it’s best to spread out your activity over a few days in of the week. so i prepaired a few questions to serve as my questionaire so i can collect information easily from different people and genders.

2. Primary reasearch

I set a couple of questions to help me collect data and be able to prove my primary research.

  1. would you like to go to the Gym?
  2. How would you prefer your exercise at the Gym? (Tick any that apply)
  3. What time would you go to the Gym?
  4. who is your favourite body builder?
  5. Do you do any exercise? ( please choose any that apply)
  6. How often do you exercise?
  7. Do you find body builders attractive?
  8. Do you think there are any benefits from going to the Gym? (please tick any that apply)
  9. If you had a chance to go to the Gym, how would you like to build your body?
  10. which activities would you go for at the Gym? ( tick all that apply)

I managed to interview one of the personal trainers at the gym and they gave me some facts about body building ” Not every one comes to the gym to be a body builder, some people come to loose weight and others come to gain weight.”  We went on talking about heavy weight lifting and what it takes to be a body builder.  I found out that body building is not only about lifting heavy weights but  more about eating well and having discipline because some people easily give up. For those who don’t give up, they get good results and they gain a bit of confidence because their bodies show great results and they feel healthier than before so it becomes a life style. ” when you start getting compliments and attention” you don’t give up. Some people take it futher to competion level which leads them to a body building life style. I had to find the real meaning of body building.

what is Bodybuilding?

According to wikipedia, it is the use of progressive resistance training to control and develop one’s musculature. An individual who engages in this activity is referred to as a bodybuilder. In competitive, amateur and professional bodybuilding. Bodybuilders appear in lineups doing specified poses, and later perform individual posing routines, for a panel of judges who rank competitors based on criteria such as symmetry, muscularity and conditioning.  some of the well-known bodybuilders include Charles Atlas, Steve Reeves, Reg Park, Anold Schwarzenegger and Lou Ferigno.

The winner of the annual Mr.Olimpia contest is generally recognized as the world’s top male bodybuilder. The title is now held by IFBB professional Phill Heath of the United states. Phil Heath

With the help of my questionaire, i managed  to collect data from different people from different countries, gender, and university  to see their opinions. Screen Shot 2014-11-12 at 09.42.38 Screen Shot 2014-11-12 at 09.43.26 Screen Shot 2014-11-12 at 09.43.34 Screen Shot 2014-11-12 at 09.43.40 Screen Shot 2014-11-12 at 09.55.22Screen Shot 2014-11-12 at 09.44.03 Screen Shot 2014-11-12 at 09.44.11 Screen Shot 2014-11-12 at 09.44.17 Screen Shot 2014-11-12 at 09.44.35 Screen Shot 2014-11-12 at 09.44.43 Screen Shot 2014-11-12 at 09.45.21 Screen Shot 2014-11-12 at 09.45.33

3. Secondary Research

why do you love body building? According to some articles, most of the people love body building because we want to look like our role models and live a healthy life style with a perfect body that most females find attractive . Here’s what makes bodybuilding so great! These are testimonials given by body builders around the world.

A Way Of Life -By Ian D.Bodybuilding is one of the best things that you can do for yourself. I had lifted weights off and on since early in high school until I decided at the age of 26 to get serious about it. I started lifting in April of 2002 and since then I have gone from a skinny and bony 193 to a lean and muscular 215 at a height of 6’5″. In a short 8 months I was able to put on 22 pounds of muscle and improve my life immeasurably in the process. Bodybuilding has given me more discipline. I don’t drink nearly as much as I used to and I eat a lot better. It’s given me much better health. I don’t get sick nearly as much as I did in the past. It’s made me much more confident in my ability to handle problems and life in general. Little things don’t bother me anymore. I can’t forget to mention the added sex appeal. Women now look twice at my body. What an unbelievable feeling!

Live Young Forever -By SilverbackI love this sport. I’ve lifted on and off for twenty years, but now at 39, I rededicated myself to get in the best shape of my life, and I have. It feels good to walk into the gym where all the high school football players are and have them look at me with fear in their eyes because I am the silverback of my gym! Nothing says power like 19 inch arms and a 3 foot wide back. I may have more gray hair than they do but on my worst day I’m twice as strong as anyone in my gym, that commands respect.

From women perspective a swell.The rest will follow, It’s a GUARANTEE with no loss.TIP FOR SUCCESS: IF YOU WANT TO MAKE A CHANGE IN YOUR LIFE, START WITH WEIGHTLIFTING.

Focused, Disciplined -By GeorgeBodybuilding started for me when I was sixteen. At college I would go to the weights room on my free time and lift weights and after a couple of weeks I was addicted. At first I thought it was a waste of time and that I would never get anywhere at 6 foot 2″ and 75kgs. Once I saw changes I began to understand that I could go anywhere I wanted to. With this knowledge I took the sport seriously for 5 months and gained 9 kgs and double what I could lift in basically everything. With more size and muscle I stopped being hassled by the rats my own age who would hang in groups. I used to fear them a lot because in the past they had stolen from me and fought with me. But after bodybuilding I never feared them the slightest, in fact I had so much confidence I would have taken them all on, but that’s not the reason I love the sport. It keeps me focused and disciplined. Now through proper food, and strict daily training I am seeing fast results which is what keeps me hooked. The hardest part of bodybuilding is being able to see where you’ve gone wrong and knowing how to fix this, It took me awhile to learn this. Once I did I always progressed. I like the sport because such a small amount of people do it, and you can always talk to and understand other bodybuilders. I was an Arnold Schwarzenegger die-hard fan and still am. The only thing that I don’t like about bodybuilding is why in competitions people have to where g-strings, do we really care how many muscles you have there? And is you have to wear them, which to me makes guys look stupid, don’t wear pink. What’s wrong with short shorts?
I went on different internet sites and found out about well known body builders that have been successfull in this kind of field. i also researched on the nutrion part of it. what these body builders actually eat to maintain the physique. I aslo reseached on the kind of food you need to eat before and after a work out to archieve great results.


7 best body building food

The greatest performance diets may seem complicated and fancy, but they are all built on a foundation of basic principles and simple foods. Eat the right ones, and your body will respond accordingly. If your current regimen doesn’t include the following body-builders, beeline to the grocery store and stock up on them, They’re also all pretty delicious.


Show us a bodybuilder without egg whites in his diet, and we’ll show you someone who’s missing out on the best protein money can buy. Paired with oatmeal, an egg-white omelet can turn your breakfast into a power meal to fuel the rest of your day. Buy It: When purchasing eggs, do the basics: Always check the date and open the carton to check for cracks. Also, be sure the eggs are refrigerated in the store and when you get home with them. Although eggs stored out of the refrigerator won’t necessarily cause illness, they do lose a grade per day when not refrigerated.

2. LONDON BROIL/TOP ROUND STEAK Chicken breast may be the quintessential bodybuilding staple, but lean cuts of red meat are loaded with complete protein and pack the most punch when you’re trying to pack more beef on your frame. Buy It: Always purchase London broil that’s bright-red in color. If it has even the lightest tint of brown to it, it has started to spoil. Try to find a steak or roast that’s at least 1 inch thick with as little visible fat as possible. Prepare It: Preheat a grill to the highest heat setting. Remove all visible fat and cut the steak or roast into 4-6-ounce individual steaks. Season both sides of meat with salt, pepper and/or a spice rub or marinade. Place on grill and cook 3-6 minutes per side or until cooked to your liking. Nutrients: A 4-ounce (measured raw) lean top round steak has 138 calories, 24 g protein, 0 g carbohydrate, 4 g fat, 0 g fiber.


Salmon has the prerequisite protein as well as the added benefits of unsaturated (good) fats. Hardcore lifters are often deficient in fats, because they’re so often on super-low-fat diets. Including certain fish in your daily intake is one way to get the fats back — at least the healthy kind. Buy It: Atlantic salmon is the variety most commonly found in American grocery stores, and is generally the most affordable. When fresh, it’s bright orange in color and doesn’t feel slimy or exude an odor. Always choose a thicker cut — because the tail gets more of a workout when the fish is in the water, the meat near the tail is tougher.


Why did the chicken cross the road? To get away from the hordes of bodybuilders chasing after it. Dumb joke, but it’s no understatement to say that the majority of gym rats consume chicken breast on a regular basis. And why not? High in protein and ultra-low in fat, the bird’s unoffending taste makes it palatable for most everyone. Buy It: Save money by buying boneless, skinless chicken breasts in bulk in the freezer section. Be sure raw chicken is pinkish in color (not white-toned, which would indicate freezer burn or improper refrigeration). Defrost overnight in the refrigerator. The defrosted chicken shouldn’t feel or smell slimy.


 A buff body isn’t built by protein alone. Carbohydrates provide energy you need to work hard and play hard. Sweet potatoes provide that oomph without overdosing your system with simple, fast-acting carbs. They’re often used precontest by bodybuilders looking to fill out depleted muscles, but even if you’re not getting ready for the stage, they’re an excellent part of any dieting or mass-gaining strategy. Buy It: Sweet potatoes come in two varieties: the white kind are like regular baking potatoes; the dark ones have a dark skin and orange flesh and are packed with nutrients. When choosing a sweet potato, make sure it has a smooth, firm skin with no bruises or blemishes. Stick with smaller or medium-sized sweet potatoes, which tend to taste better than jumbo ones.


Pork is often shunned by diet purists, and what a shame. Not only is it more flavorful than chicken, but some cuts are almost as low in fat while still boasting the requisite protein power. Pork tenderloin is the filet mignon of pork — it’s the most tender, as well as the leanest portion, of the meat. Buy It: Pork tenderloin is generally found prepacked in a plastic wrapper in the meat section of the grocery store and is usually dated. Be sure that the meat isn’t expiring within a couple of days. Look for a tenderloin that feels firm, lacks a lot of visible fat and gristle, and has a tinge of pink to it. If it appears dry or even a little gray, don’t purchase it.



Asparagus? Seriously, if you want to grow, your mom was right — you need veggies. When it comes to greens, you have plenty of great choices. Broccoli and spinach are other highly recommended options, but we picked asparagus for its water-leaching quality. Top bodybuilders turn to asparagus as a meal when it comes down to precontest crunch time and they need to get extra-tight for the stage.

I also looked at mens health blogs to find out more about what motivates every one to stay fit. As far as picking some of the favorites, I looked at a few factors, the main one being quality of content. I looked for bloggers who write actionable, useful, and positive posts that reflect on a healthy lifestyle.

1.The Body Odd Being human, as the Body Odd says, can be “wonderfully weird.” That’s why this blog, courtesy of MSNBC, covers studies that are as strange as they are fascinating. From items you’re most likely to swallow (coins) to rare tumors that can cause hairy eyeballs (gross), The Body Odd reminds people how unusual and fascinating the human body can be.

2. Breaking Muscle There’s nothing a strength and conditioning junkie can’t find here. Created and managed by a team of fitness professionals, the brains behind Breaking Muscle know what content their audience wants and delivers it daily: bodyweight workouts, gear reviews, martial arts videos, and more.

3. DR. Frank Lipman Dr. Lipman’s philosophy revolves around “Good Medicine,” using a combination of Western and Eastern health practices for a healthier lifestyle. His blog covers all points of fitness, health, and happiness; whether you want to read about practical ways to fight the flu, feel compassion, or meditate right, you can trust this blog’s short, actionable posts.

4. Food Politics Marion Nestle, a food science and public health professor, is known for filling shelves with books including “Food Politics,” “Safe Food”, and “What to Eat.” Yet she also finds time to blog about food safety, socioeconomic influences on food choices, and the obesity epidemic. She never fails to add a touch of sass to her work, either. Her response to the Coca-Cola ad that fights obesity? “Oh, please.”

2.Muscle and fitness Magazine
Muscle & Fitness Magazine

This magazine is dedicated to providing the most cutting edge training, nutrition and supliment information to young men looking to build muscle. Readers appreciate the fact that muscle and fitness recognizes the discipline and sacrifice it takes to attain an improved physique. muscle and fitness are knowledged experts in the field of training and nutrition and more importantly, manufactures know that few sports nutrition products can be successfully launched with out the support of the media.

I also produced an artefact about this research, went to one of the local Gyms in coventry to interview a personal trainer and get his perspective on body building and discuss about the advantages and benefits of going to the gym. we talk about the nutrition, diet and discipline that goes into body building.

I went on and created an artefact for this reseach and i want to make it my Final Major Project because i feel like i can relate to it. The idea is still under development, so i can make it look as professional as possible. For this artefact that i have created interms of genres, it sits in Sports/ health and fitness sector, i am not sure if this is even classified as a genre. This artefact is different from what has been done before because you get to hear the trainer’s perspective on how to condition his clients and what it takes for certain people to achieve their targets, he talks about the best types of nutrition or diet an individual needs follow to achieve maximum results before and after a work out.
As seen in the video the personal trainer goes through some routines for the audience to see what it takes for those who have never been to the Gym.   
Reflective and Critical Evaluation
On this particular project, i got insipred by the famouse  actor Arnold Schwarzenegger. when i was young i used to watch his hollywood movies and they would inspire me. He looked scary from his appearance and his physique but to some women he was attractive, and i wachted his documentary explaing why he became a body builder. so i thought to my self why not do research on body building and fully understand what it takes to look that attractive. I watched a few documentaries of successful body builders and found out that most of the documentaries on the internet are about there journeys to success and what it took them to reach there. Most of them didn’t follow any rules, they were always told that they can’t make it or that it is impossible for them to succeed but they belived in them selves and focused on the goals they set. Just by having the drive an the passion for the sport. I will give an example of some one who didn’t give up even though its not related to body building but most body builders have the same ambition. For example ” obama” he was always told that he can not run for presidency of the United states of America, that even though he did he would never win the elections but he didn’t listen to those holding him back. He changed the history of America under the quote ” Yes We Can”  because he was told he can’t.
Although i had done all this research i want to find out why people engage in phisical activities, so i read different articles which suggested that regular exercising and healthy eating improve most of the body systems to fuction better. which keeps a host of other diseases away, it is also a key ingrident for loosing weight. For example
These are some of the benefits of being phisically active on a regular basis.
1. It mproves chances of living longer and living healthier.
2. Helps protect you from developing certain cancers, including colon and breast cancer.
3. Help protect from stroke or high blood pressure.
4. Helps prevent type 2 diabetes.
5. Helps prevent the insidious loss of bone known as osteoporosis.
6. Relieves symptoms of depression and anxienty and improves mood.
7. Improves heart and lung muscle fitness.
8. Improves sleep.
9. Prevents weight gain.
10. Reduces risk of falling and improves cognitive function among older adults.
After looking through a number of sources, it inspired me to carry on with  my Artifact to support my research. I had planned exactly how i was going to shoot this project as an artefact but it didn’t work out the way i wanted because the person i had contacted, who is a former body builder competitor couldn’t make it for the interview  because of his busy schedule and i was running out of time due to the deadline of the artefact. So i had to improvise and find some one else, i thought to my self, i should go to one of the local gyms in coventry try talk to a few people about my project. I spoke to the manager and he told me my idea was good for the popularity of the Gym, and one of the personal trainers thought, i was covering an interesting subject, so he offered to do it. The  video is open to all kinds of audiences because its more of an educational Artefact, thus women and men of all ages can watch it.
Contextual analysis
Although i had found some one to interview there was a few difficulties i was experiencing. Booking a camera to use from  the university media loan shop  was hard because during that week, almost all cameras were booked, so i had to change the schedule and plan the interview for another day.  I was not even sure the university was going to take me on because i had gone beyond the last deadline to pay fees to enrol onto the course. Due to late enrolment i had to catch up in lectures on all important information i had missed.
I faced some technical difficulties with the camera i had booked out, because most of the cameras were booked out for that week, i could only book out the Z5s. It’s not the best camera for recording for obvious reasons, I had no choice but to use it.
While i was at the gym i realised the microphone for the Z5 had some issues and at the gym there was no quiet room for me to conduct the interview because music was playing to set the mood and pace for the customers in the gym working out. Because of this i was running out of time and the gym was getting busier, i had to do it quick. So i started recording and i managed to record everything according to the plan but not exactly what i expected.  Then i edited the video and tried to fix the problems with sound. I tried adding music because the microphone had a technical fault during recording so the sound was not the best i could get.  After showing my peers, the overall out come was not very satifying but it did the job.  From this i learnt how to prepair in advance to avoid disappointments. ie. checking the equipment before i take it to the location for shooting. After all this was done, i presented my video to a few classmates for criticism. Even though it had a clear structure  of what i was aiming at, the feed back they provided was very helpful suggesting where and what i could have done better. Next time, i now know how to organise my self to avoid simple mistakes.