Teriyaki-Glazed Salmon with Stir-Fried Vegetables

Teriyaki-Glazed Salmon with Stir-Fried Vegetables

Ingredients:

For Salmon:

2 Tbsp. light teriyaki sauce
¼ C Mirin (or sweet rice wine)
2 Tbsp. rice vinegar
2 Tbsp. scallions (green onions), rinsed and minced
1½ Tbsp. ginger, minced (or 1 tsp. ground)
12 oz. salmon fillets, cut into 4 portions (3 oz. each)

For vegetables:

1 bag (12 oz.) frozen vegetable stir-fry
½ Tbsp. peanut oil or vegetable oil
½ Tbsp. garlic, minced (about 1 clove)
1 Tbsp. ginger, minced (or 1 teaspoon ground)
1 Tbsp. scallions (green onions), rinsed and minced
1 Tbsp. lite soy sauce

Directions

1. Thaw frozen vegetables in the microwave (or place entire bag in a bowl of hot water for about 10 minutes). Set aside until step 7.
2. Preheat oven to 350 ºF.
3. Combine teriyaki sauce, mirin, rice vinegar, scallions, and ginger. Mix well. Pour over salmon, and marinate for 10–15 minutes.
4. Remove salmon from the marinade, and discard unused portion.
5. Place salmon on a baking sheet, and bake for 10–15 minutes or until fish flakes easily with a fork in the thickest part (minimum internal temperature of 145 °F).
6. Meanwhile, heat oil in a large wok or sauté pan. Add garlic, ginger, and scallions, and cook gently but do not brown, about 30 seconds to 1 minute.
7. Add vegetables, and continue to stir fry for 2–3 minutes or until heated through. Add soy sauce.
8. Serve one piece of salmon with 1 cup of vegetables.

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The cost of getting lean: Is it really worth the trade-off?

The cost of getting lean:
Is it really worth the trade-off?

By Ryan Andrews & Brian St. Pierre

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Six-pack abs. Tight butts. Lean, vibrant, flawless health. That’s the image the fitness industry is selling. But have you ever wondered what it costs to achieve that “look”? What you have to do more of? And what you really have to give up?

Make no mistake, there are real trade-offs as you attempt to lose fat and improve your health. Let’s talk about what they are. So you can consider how to get the body you really want while living the life you really enjoy.

A tale of two clients

Not long ago, one of our successful clients — we’ll call him Bill — came to us with a question.

Now that he’d lost thirty pounds (going from 22% body fat to 15%), he could run up stairs and haul heavy bags of garden soil without getting winded.

He could genuinely enjoy weekend bike rides with friends. He could wear clothes he used to be able to fit into but had long given up as hopeless.

But what next?

“Don’t get me wrong,” Bill said. “I’m happy with the way I look and feel.”

It’s just that he also wanted six-pack abs.

“Oh, I don’t have to look like a cover model,” he mused. “It’s just that I’m really close to looking… awesome.”

Bill figured that with just a little extra work, and a little more time, the abs would start popping and his physique would be “finished”.

Meanwhile, another client, Anika, had the opposite concern.

She just wanted to lose a little weight, and get a little more fit.

But she worried that in order to do so, she’d have to give up everything, become a “health nut”, and make massive changes.

Changes that probably included 6 AM bootcamps, kale shakes, lemon juice cleanses, and 1000 situps a day… forever.

“No way,” thought Anika. “That’s too much work.”

Two common misperceptions

Our two client stories reflect two common misperceptions:

Myth #1:
With just a few small, easy, hopefully imperceptible changes to one’s diet and exercise routine, you too can have shredded abs, big biceps, and tight glutes, just like a magazine cover model.

Myth #2:
“Getting into shape” or “losing weight” involves painful, intolerable sacrifice, restriction, and deprivation.

Of course, neither of these are true.

Reality #1:
The process that helps you lose “the first 10 pounds” isn’t the same one that’ll help you lose “the last 10 pounds”. Indeed, it usually takes a lot more work as you get leaner.

Reality #2:
If you do aspire to “fitness model” or “elite athlete” lean, you might be surprised. Images are photoshopped for effect. Bodybuilders only look like that for competition. And achieving that look comes at a high cost; one most people aren’t willing to pay.

Reality #3:
However, if you’re okay not being on the next magazine cover and aspire to be “lean and healthy” even small adjustments can — over time — add up to noticeable improvements. Sometimes these improvements can change, perhaps even save, lives.

Do more of this (and less of that)

With that said, we’re about to share something a lot of people in fitness and health don’t want you to see.

It’s a chart outlining what it really takes to lose body fat, improve your health, move from one fitness category to the next.

Some fitness people think you’re too afraid. Or too weak. Or that you won’t buy their products and services if they’re honest with you.

We think otherwise.

We think it’s necessary to weigh the pros and cons so that you can make informed decisions about your body and your life.

Let’s start with the benefits and tradeoffs with each fitness level.

precision nutrtion cost getting lean benefits table The cost of getting lean: Is it really worth the trade off?

Now let’s talk about what you might consider doing more of (and less of).

precision nutrition cost getting lean do table The cost of getting lean: Is it really worth the trade off?

Bonus: We even created a cool infographic that summarizes this article. Click here for: The cost of getting lean illustrated. Is it really worth the trade-off?]

Your body, your choice

At some point, many of our coaching clients decide that being severely out of shape costs them too much energy, health, quality of life, and longevity. So they choose to change their behaviors and choices. With our help.

Other coaching clients decide that they want six-pack abs. Then, they discover that this option costs them something too. Some folks are willing to pay that cost. But most aren’t.

Even if you think you’d like that six-pack, it might turn out that you actually want something else a little bit more. And we wouldn’t blame you.

Here are the two basic principles:

1. If you want to make further changes to your body, you’ll need to make further changes to your behaviors.

2. The leaner you want to get, the more of your behaviors you’ll have to change. 

What you decide to change, and how much you decide to change it, is up to you. What’s most important here is that you understand what it actually takes to do what you want (or think you want).

What’s a healthy level of body fat, anyway?

First, for the sake of context, let’s take a look at some numbers.

Data tell us that most men can be healthy somewhere between 11 to 22% body fat. For women, its between 22-33%.

Right now in the U.S.,  the average man is about 28% fat, and the average woman is 40% fat.

In other words, the average adult in the U.S. (and throughout most of the West) is carrying a lot of excess body fat. Unhealthy levels of body fat.

Getting the process started

The good news is that it’s not that hard to go from over-fat to the higher end of “normal”.

You can do it with a few relatively small, easy-to-implement changes.

For instance:

  • drinking less soda or alcohol each day
  • not overeating desserts and fast foods (instead, just eating them in reasonable amounts)
  • taking a daily walk or adding a yoga class

Assuming there are no other factors involved (such as a chronic health problem), if you make a few small changes like these, and do them consistently, in six months to a year, your body fat percentage will drop and fall into a much healthier range.

Cool!

Now of course, not every change will feel simple, small, or easy. Especially when you start out.

You’ll need to put a little extra effort and energy into making those changes happen every day. And having a trainer or a coach support you — and hold you accountable — will probably help you feel more confident and on-track.

Nevertheless, if the changes are small enough, and you practice them consistently, you’ll probably find that eventually they’re just part of your regular routine.

In fact, one day in the future, you might even say, “I just don’t feel like myself without my daily walk!”

“Overweight” to “no-longer-overweight” to “lean”

Suppose you’ve made a few changes like this.

Maybe you pack an apple in your lunch instead of apple juice. Or you include a salad with dinner, or you stick to one or two drinks with friends.

And you’re feeling good! Your knees have stopped hurting, plus your pants now button comfortably.

Now you’re somewhere in the zone of “a little extra padding, but not too bad”. You’re more mobile, healthier, and high-fiving yourself.

What’s the next step?

Well, if you’re a man who wants to reduce body fat from 20% to 14% (or 14% to 8%), or a woman who wants to go from 30% to 24% (or 24% to 18%), you’ll need to make some bigger changes.

You’ll need to invest more time, energy, and effort. You’ll need to plan more.

And you’ll also have to make some trade-offs.

From “lean” to “leaner”

If you’re a man and you want to go from 20% to 14% body fat, or you’re a woman and you want to go from 30% body fat to 24%, it’s all a question of doing more…and less.

You’ll probably need to do more stuff, such as:

  • get more exercise and daily-life movement, and perhaps make that exercise more intense
  • eating more vegetables and lean protein
  • choosing more whole foods
  • doing more meal planning
  • getting serious about rest and recovery
  • learning your physical hunger and fullness cues

You’ll probably need to do less stuff, such as:

  • drinking less alcohol and other high-calorie beverages
  • eating less processed foods
  • not eating when you’re not physically hungry

And you’ll need to make these small changes consistently, over a period of time.

Many folks will decide that these changes are worth making. They want to look and feel better, get a good night’s sleep, get off medications, and so forth. So they’re ready to compromise.

Other folks will decide that they’re not yet ready to make more adjustments. And that’s fine too.

The most important thing is that you realize: In order to change…you have to change.

What it takes to get “super-lean”

At next stage — going from athletically lean to bodybuilder lean — the tradeoffs get even more serious.

Here’s something that you may not realize:

Elite bodybuilders getting ready for a contest and models getting ready for a shoot are basically in a slow starvation process.

Adhering to an extremely strict and precise regimen of eating and training (and perhaps adding some drugs into the mix) is the only way way they can drop their body fat to extremely low levels.

Males can get to body fat levels under 6% with this process, and females can get to under 16%.

But this process is not for the faint of heart.

It goes against biological cues. It requires exercising when exhausted. It demands ignoring their desire for food in the face of powerful hunger cues. It involves intense focus and dedication.

And it often distracts from other areas of life that these athletes might enjoy and value.

Imagine all the practical things that are involved in very strict dieting and training.

  • You have to make your own food and measure every meal down to the last gram.
  • That food is generally very plain — lean protein, steamed vegetables, plain potatoes or rice, etc.
  • You have to carry that food with you so you can eat at a precise time.
  • You cannot eat in restaurants.
  • You have to do a specific workout on a given day, exactly as specified.
  • No sick days, no slacking.
  • You’ll probably be training 2 or 3 times per day.
  • You have to sleep and recover precisely.
  • No parties or staying up late.
  • You can’t think straight because you’re always hungry and tired.
  • Your whole life revolves around making food, dieting, training, and recovery protocols.
  • Did we mention you’re slowly starving?

So forget having a sex life, social life, parenthood, school, and probably a regular job.

Is that level of leanness worth it?

Having a six-pack doesn’t automatically make you healthy. In fact, getting toolean can be actively unhealthy.

You might end up with amenorrhea, low libido, disordered eating, bones like Swiss cheese, social isolation, and a host of other problems.

Some elite bodybuilders rely on drugs like stimulants, diuretics, and other drugs just to keep themselves going.

Many folks even rely on cosmetic surgery. Which creates its own health risks… and certainly doesn’t add health on its own.

In short, being really lean has almost nothing to do with being really healthy.

Indeed, being too focused on getting lean may lead you away from good health.

precision nutrition getting lean abs The cost of getting lean: Is it really worth the trade off?

Meanwhile, on the subject of six-packs, it might surprise you to learn that even among the super lean, not all abs are created equal.

That’s right. Strip away all the excess fat, and some people will never reveal a magazine cover set of abs.

Why? Because — quite apart from that airbrushing we referred to earlier — we’re all built differently.

Some folks have staggered abdominals. Some have angled abdominals. Some people might really only have four abdominals that are visible no matter how lean they get.

Don’t believe us? Go to any amateur physique competition for a first-hand view.

Who knows? The experience might prove enlightening. It might even contribute to greater body acceptance and self-compassion.

Because what you’re sure to notice is that in real life, nobody’s “perfect”.  Not even elite bodybuilders and fitness competitors.

Getting clear, getting real

Clarity is essential in change.

If you think you may want to change how much body fat you have, start by getting a clear idea of where you’re at.

  • Figure out your goals and priorities. If you don’t know what your priorities are, now’s a great time to explore that.
  • Decide what you’re willing to do right now in order to serve those goals and priorities. Why?
  • Decide how often, and how consistently, and how precisely, you’re willing to do those things.
  • Decide what you’re not willing to do right now. Why not?
  • In the above steps, be brutally honest and realistic yet compassionate with yourself.

Now you have your action plan.

And you know where you are on the cost-benefit continuum.

In the table above, we’ve provided rough estimates for what it might take to achieve specific levels of leanness or muscularity — or even simple health improvements, like getting off medications.

This is just a general guide. It’s a start. Something to get you thinking.

You may need more tailored guidance or coaching. Age, gender, genetics, medical conditions, and pharmaceuticals can all affect what you’ll need to do to get and stay lean.

If tracking your body fat is important to you, make sure you have a valid way to do it, such as a skinfold caliper measurement by a trained professional. If you don’t care, and use other indicators like your belt notches, that’s cool.

What to do next

1. Take the long view

Whatever change you want to make, remember: It will take time.

Eating one big, rich meal won’t make you wake up overweight. Fasting for 24 hours won’t give you six-pack abs.

A simple plan followed consistently is better than a complex plan followed intermittently.

2. Review what’s involved

To reduce your body fat from unhealthy to healthy levels

You only need to make a few changes, and follow them about 80% of the time.

To go from normal to reasonably lean

You need a few more changes, and a bit more consistency.

Now you might need to eat protein and veggies at every meal, and get 7+ hours of sleep 85% of the time.

To go from lean to very lean

You’ll have to put in more time and more effort. Plus, you’ll need to follow your plan even more consistently — with almost obsessive accuracy.

This means adding a few more habits, such as monitoring fat and carbohydrate intake, and exercising at least 5 hours per week 95% of the time.

For instance, if you eat 4 meals per day, in any given month you’ll need to ensure that 114 of your 120 precisely calibrated meals are perfectly executed, in order to achieve your desired level of leanness.

That’s a serious commitment right there.

3. Get clarity on what YOU want

Review the “getting clear, getting real” list.

What matters to YOU?

What are YOU willing to do… or not? Why?

There’s no right answer. What’s most important is that you understand what it takes to get a certain outcome.

And now YOU have the power to choose. Healthy, athletically lean, or super lean: It all depends on your priorities and goals.

Now you can make the decisions — and get the body you really need, while still living the life you want.

[Bonus: We created a cool infographic that summarizes this article. Click here for: The cost of getting lean illustrated. Is it really worth the trade-off? If there’s someone you think might benefit from seeing it, please pass it along.]

Foods that cause bloat

Foods That Cause Bloating

Unless you are suffering from some terrible stomach disease (in which case, you need the attention of a physician), your stomach bloating is probably just a result of some of your poor food habits. Often, replacing the bad foods (that cause bloating) with healthier substitutes can offer you permanent relief from bloating and flatulence. In this article, I will tell you about the foods that can make your stomach bloated and constipated! Don’t be surprised if some of these foods form the core of your daily diet!

Processed Foods: Processed foods such as carbonated drinks (energy drinks, soft drinks, diet soda, diet coke, etc), potato chips, coffee, tea, alcohol (especially beer and wine), etc., can be the cause of stomach bloating. They are at best – avoided!

Meat: Meat is pretty hard to digest; no wonder that meat eaters are some of the biggest sufferers of abdominal bloating! Then again, how you consume meat is also a determining factor in whether you would be able to digest or not. Raw meat is perhaps the easiest one to digest, but hey, a human being usually cannot eat raw meat, so let us not kid ourselves! The second best option is to boil meat, which is probably the closest form of ‘digestible’ cooked meat you could have. If you eat heavily fried meat then it is going to cause rumblings and gas in your stomach. Meat in smoked form is generally considered to be the one that is hardest to digest, and therefore, should be avoided at all costs!

Of course, it is not just meat that is to blame for stomach troubles; in fact, just about any kind of fatty foods can trigger abdominal bloating, gas and constipation!

Milk: Milk is one of the causes behind an unhealthy stomach, and so is any dairy product (such as cheese)! The fact remains that a lot of adults are in general lactose-intolerant, a condition where one cannot digest lactose (of milk). It is therefore, little surprise indeed that people who drink milk heavily are the ones who suffer from bloating pretty frequently. Undigested milk often results in stomach bloating and gas! Personally, I stay away from milk no matter what, but if you cannot live without milk at all, then stuff such as Lactaid (which is available over-the-counter) can help you digest lactose!

Natural Foods: Of course, even if you never drink milk, it does not mean that you won’t suffer from abdominal bloating at all! There are a lot of solid foods that have been scientifically proven to be the cause of bloating; examples of such foods are beans, bran, lentils, bagels, broccoli, legumes, cabbage, onions, Brussels sprouts, pulses, cauliflower, etc. It would be good if you don’t eat these foods at all, unless of course you enjoy farting and belching in public!

And you thought that any kind of natural food is good for your stomach? If so, you better think again!

Especially for beans, there is a way to keep them from forming gas in your stomach. Soak the beans in water and leave them like that for one whole night. Then, discard the water and cook them for at least thirty minutes. Once done, discard the water you used in boiling these beans and then cook them again for another thirty minutes – using NEW water!

Then there are certain foods which are known to cause slight bloating; while a moderate intake of such foods should not cause a problem, their overconsumption may certainly result in irritable bowel syndrome! Such foods are apricots, bananas, raw apples, citrus fruits (rich in Vitamin C), lettuce, potatoes, wheat bread, celery, carrots, cucumbers, eggplants, pretzels, soybeans, raisins, etc.

Chocolate: If you love chocolate, I have got bad news for you. Since it cannot be easily digested by your stomach (one of the reasons being the presence of high concentration of sugar in it), it makes a mess of your digestive system. I know how you feel about reading this, but believe me, I love dark chocolates, but even I usually stay away from them; occasionally, whenever I break that rule and grab a bite of chocolate, I start suffering from irritable bowel syndrome! Bottom line, eating chocolate means inviting stomach trouble!

Other Culprits: These culprits are not foods but still, are indirectly related to foods, which is why I thought to elaborate on it on a separate paragraph. If you eat foods too fast, and don’t chew them well, you are forcing your stomach to work harder to digest that ‘unchewed’ food, which in turn would result in stomach gas.

Bloating is also sometimes caused by parasites; believe it or not, parasites inhabit the surfaces of most of the fruits and vegetables we consume daily; you can discard these parasites by washing the foods well before cooking them! If you are not washing your food well, those parasites would certainly entire your digestive tract and wreak havoc inside by giving you a bloated stomach!

Then of course, there is constipation to consider. Foods that trigger constipation are often also the ones that can trigger stomach bloating; for this reason, such foods should be avoided, or at best, their intake moderated. If you suffer from chronic constipation, you should visit a physician urgently, as chances are that this is the root cause behind your current digestion problems!

What the American Diet says about its Culture

The Secular Jurist

By Robert A. Vella

If we are what we eat, as the old adage proclaims, then what does the American diet say about its culture? Before delving into this, let’s state for the record that the U.S. is a large nation with many diverse regions and subcultures. What people eat in rural Georgia, for example, can be quite different from an affluent city such as San Francisco. However, there is a larger American culture which transcends these differences and its cuisine is unmistakably unique compared with the rest of the world.

Consider the burger, or its original moniker – the hamburger. The idea of a ground beef patty sandwiched in a bun is so ubiquitous that virtually all types of food establishments serve them. The manager of my local Chinese restaurant revealed once that he sold nearly as many burgers as he did specialty items. You can get…

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Huge list of shakes if you like variety!

Huge list of shakes if you like variety!

Almond Peach Delight
1 scoop vanilla powder, 1 ½ cups skim milk, ½ -1 cup frozen peaches, ½ tsp almond extract, ½ tsp cinnamon

Apple Cinnamon
1 scoop vanilla powder, 1 ½ cups skim milk, ½-1 cup of chopped frozen apple, 1 tsp cinnamon

Apple Pie Delight — YUMMY
1 scoop of vanilla powder, 1 peeled and cored apple, cut into pieces, 1 ½ cups of milk,
½ tsp cinnamon, ½ tsp nutmeg, 5 Ice Cubes, Microwave the apple pieces for 2 minutes on high. Add all ingredients to blender, puree for 30 seconds.

Apple Smoothie
½ cup milk, skim, ¼ cup yogurt, plain, fat free, no added sugar,(greek yogurt will add additional protein!) ¼ cup applesauce, no added sugar, 1 scoop Vanilla powder, pinch cinnamon, pinch nutmeg, ¼ tsp. vanilla extract, 4 ice cubes, Put all ingredients into blender. Blend on high for 45 seconds.

Apricot Fantasy
1 scoop vanilla powder, 1 ½ cups skim milk, 1- 2 small apricots, ¼ cup raw almonds
½ tsp almond extract, Ice

Banana Almond Creme
1 Banana, ½ Cup Milk, 10 Almonds, 1 scoop powder, 5 Ice Cubes

Banapple Blast
1 scoop vanilla powder, 1 ½ cups skim milk, ½ small green apple, ½ frozen banana
½ tsp cinnamon

Banana Bread Shake
2 scoops protein, 1 Banana, ½ Cup Quaker Oatmeal (cook with boiling water), ¾ Cup Kellogg’s Bran Flakes, 1 Bottle of water, Sugar, Brown Sugar or Artificial Sweetener to taste.

Banana Cheerio Quickfast
1-2 scoops of chocolate powder, 6-8 ounces of water, 4-6 ice cubes, 1 banana, ¾ cup cheerios, Mix in a blender on medium for 1 minute.

Banana Delight
8 oz water, ½ banana (frozen), 2 oz protein of choice, 2 tsp flax seed oil

Banana Split
Mix one serving of vanilla or chocolate according to directions. Then, add 1 ripe banana, ¼ cup chopped pineapple, 4 frozen strawberries and 3 ice cubes. Blend at high speed for 45 seconds.

Berries & Cream Shake
1 Scoop Vanilla powder, 1 Scoop Ice, 1 Lil Can Of Pineapple Juice (cook with boiling water), 1 Handful Of Mixed Berries.

Berry Good Shake
Mix 2 scoops of Raspberry Yogurt and protein powder, 4 strawberries, 15 blueberries
16 ounces of nonfat milk, ½ cup of ice cubes.

Berry Madness
1-2 scoops of vanilla powder, 1 ½ cups water or skim milk, ¼ cup of frozen or fresh strawberries, ¼ cup of frozen or fresh blueberries, ¼ cup of frozen or fresh, raspberries, add ice for extra thickness

Blastoff
1 single tall espresso shot, 12 oz milk, 2 scoops vanilla powder, scoop ice

Blueberry Blaster
1-2 scoops of vanilla powder, 6-8 oz of water, 4 to 6 ice cubes, 20-30 blueberries, Mix in a blender on medium for 1 minute.

Blueberry Dream
10 oz water, ½ cup fresh or frozen blueberries, 1.5 oz protein of choice, 2 tsp flax seed oil, 15 drops liquid stevia (optional)

Blueberry Vanilla Pear
1 scoop vanilla powder, 1 ½ cups skim milk, ¼-½ cup frozen blueberries, ¼-½ cup chopped pear, Ice

Blue Mango Heaven
1 scoop vanilla powder, 1 ½ cups skim milk, ¼ -½ cup frozen mango, 1/3-½ cup blueberries

Breakfast Boost
Blend 8 oz of orange juice with a half-cup non-fat, plain yogurt, half a banana, one serving of protein, 1 tbsp flax seed oil, four frozen peach slices and 3 ice cubes. Blend at high speed for 45 seconds and serve.

Breezy-Freezy Shake
1-2 scoops of vanilla powder, 1-1 ½ cups of water or skim milk, 1 cup reduced fat mango yogurt, ¼ of frozen pineapple, ½ -1 banana, Add ice for extra thickness

Carnation Instant Breakfast Smoothie
¼ cup orange juice, 100%, ½ cup milk, skim, 1 package Carnation Instant Breakfast, vanilla, no added sugar, 1 scoop Any Protein, 4 ice cubes, Put all ingredients into blender. Blend on high for 45 seconds.

Cherry Ripe
1 scoop vanilla powder, 1 ½ cups skim milk, ¼-½ frozen banana, ¼-½ cup frozen black cherries

Chocolate Almond Delight
10-12 oz water, 15 raw almonds, ½ tsp coconut extract, 1.5 oz chocolate powder, Stevia to taste (optional), 3-5 ice cubes (optional), (first, blend the almonds until creamy smooth in ½ the water, then add the rest of the ingredients)

Chocolate Banana Crunch
Mix one serving of chocolate according to directions. Then, add one banana and three ice cubes. Blend at high speed for 45 seconds. Then, add four low-fat chocolate wafers, blend at low speed for ten seconds, and server.

Chocolate Banana Shake
1-2 scoops chocolate powder, 6-8 oz water, 4-6 ice cubes, 1 banana, Mix in a blender on medium for 1 minute.

Chocolate Coffee Shake
Mix 2 scoops of Milk Chocolate protein, 1 cup of skim milk, 5 ice cubes, 1 cup of water
1 spoonful of instant coffee,

Chocolate Dream
½ scoop Chocolate powder, ½ scoop Vanilla powder, 8 oz milk, skim, Stir ingredients together or use shaker cup.

Chocolate Fudge Shake
2 scoops chocolate powder, 2 tbsp chocolate fudge sugar free pudding mix, 8 oz water
5 large ice cubes, tiny silver spoon (optional), Blend powder, pudding and water, add ice cubes, blend till crushed, with ice slivers still un-melted, pour into insulated cup (makes
about 16 oz) and eat it with a tiny silver spoon.

Chocolate Lovers
12 oz water, 1 tsp cocoa powder, 2 tbsp low fat sour cream, 10-15 drops liquid stevia, 2 oz protein chocolate flavor, 2 tsp flax seed oil

Chocolate Strawberry Blast
1-2 scoops of chocolate powder, 6-8 ounces of water, 4-6 ice cubes, 8 strawberries, Mix in a blender on medium for 1 minute.

Chocolate Vanilla Swirl
½ scoop chocolate powder, ½ scoop vanilla powder, splash Vitamite, splash water, Ice,

Choco-Banana Nut
1 scoop vanilla powder, 1 ½ cups skim milk, ¼-½ frozen banana, 1 tbsp of raw cashew butter

Chocolate Mocha
½ cup milk, skim, 1 1/3 Tbsp General Foods International Swiss Mocha Instant Coffee, sugar free, 1 scoop Chocolate powder, 4 ice cubes, Put all ingredients into blender. Blend on high for 45 seconds.

Chocolate Peanut Butter Cup
Mix one serving of chocolate according to directions. Then, add 1 heaping tbsp of all-natural peanut butter and 3 ice cubes. Blend at high speed for 45 seconds and serve. (maybe use PB2?)

Chocolate Peanut Butter Supreme
12 oz. Water, 4 ice cubes, 1 tbsp heavy whipping cream, 1 tbsp natural peanut butter, 2 scoops chocolate powder

Cinnamon Roll Supreme
Mix one serving of vanilla according to directions. Then, add ½ tsp ground cinnamon, 1 tsp fat-free Butter Buds and 3 ice cubes. Blend at high speed for 45 seconds and serve.

Cinnamon Roll Protein Shake
2 scoops vanilla, 1 tbsp sugar-free instant vanilla pudding, ¼ tsp cinnamon, ½ tsp vanilla, 1 packet artificial sweetener, a few dashes butter flavor sprinkles or butter-flavor extract, 8 oz. water (or low-fat milk), 3 ice cubes, Add all ingredients to blender, whip, and serve.

Coffee Lovers Delight
1 scoop vanilla powder, 1 ½ cups skim milk, ¼-½ cup raw almonds or cashews, 1-2 tsp instant decaffeinated coffee

Creamsicle
¾ cup orange juice, 100%, 1 package, Carnation Instant Breakfast, vanilla, 1 scoop protein powder, 4 ice cubes

Creamy Coffee Ice Cream
1 scoop of vanilla powder, 13 oz ice cubes, 3 oz water, 2 tsp ground coffee, Blend the ice cubes until you get a snow. Add the protein, the ground coffee, the water and blend for 5-10 minutes to a smooth consistency. Freeze 30 – 60 minutes for thicker ice cream.

Creamy Peach Smoothie
1-2 scoops of vanilla powder, 1 ½ cups water or skim milk, ¼-½ cup of frozen peaches, ¼-½ frozen banana, ice for extra thickness

Double Deluxe Chocolate Fudge
Mix one serving of chocolate according to directions. Then, add one packet of Swiss Miss fat-free hot cocoa mix and three ice cubes. Blend at high speed for 45 seconds and serve.

Eggnog
1 scoop Vanilla powder, 1 cup skim milk, ¼ cup egg substitute, 1 Tbsp Instant, pudding, vanilla, sugar free, dry, ½ tsp. vanilla extract, Put all ingredients into blender. Blend on high for 45 seconds. Chill, and then stir prior to serving.

Eye opener
1 scoop protein powder, 1 tsp instant coffee, 12 oz ice cold water, 2 ice cubes and blend

Fat Burning Peaches and Cream
8 oz water, 1 ripe peach, 2 tbs. low fat sour cream, 8 drops liquid stevia (optional)
1.5 oz protein of choice

Frozen Chocolate Banana
12 oz. Water, 4-5 ice cubes, 1 banana, 1 tbsp heavy cream, 2 scoops chocolate powder

Fruit Freeze
½ cup skim milk, 1 scoop Vanilla powder, 5 strawberries, frozen, no added sugar, 2 peaches, frozen, no added sugar, ¼ cup pineapple, canned, packed in juice, Put all ingredients into blender. Blend on high for 45 seconds. Strain through a fine mesh strainer.

Fruit Smoothie
2 scoops strawberry, 4 large strawberries, blueberries ( a small handful), water (just a few drops), ½ cup ice, Splenda, Start off by crushing the ice in the blender and then gradually add the fruit and enough water to get it smooth. Finish off with the two scoops of whey and enough Splenda to make it sweet.

German Chocolate Cake
12 oz Water, 4 ice cubes, 1 tbsp heavy cream, 1 tbsp cream of coconut, 2 scoops chocolate powder

Ginger Bread Man
1 scoop vanilla powder, 1 graham cracker, ½ tsp cinnamon, 1 capful vanilla, 12oz water, 4 Ice Cubes ,Blend 45 seconds

High Energy Shake!
10 oz water, 10 strawberries (Fresh or Frozen), 1 tbsp flax seed oil, ½ tsp vanilla, 1 heaping scoop protein, Stevia to taste (optional), 2-3 ice cubes (optional)

Hot Cocoa
1 cup milk, skim, 1 scoop Chocolate powder, Heat milk in microwave on high power for 90 seconds or until desired temperature is reached. Stir in Matrix 5.0 until dissolved.

Hot Cocoa
1 cup milk, skim, 1 scoop Vanilla powder, 1 packet hot cocoa, sugar free, Heat milk in microwave on high power for 90 seconds or until desired temperature is reached. Stir in Matrix 5.0 and hot cocoa until dissolved.
Iced Café Vienna
1 cup milk, skim, 1 scoop Vanilla powder, 1 2/3 Tbsp General Foods International Coffees Café Vienna, sugar free, 4 ice cubes, Put all ingredients into blender. Blend on high for 45 seconds.

Iced Latte
1 cup decaffeinated coffee, chilled, 1 scoop Vanilla powder, 4 ice cubes, Place all ingredients in blender. Blend until smooth.

Juicy Lucy
10 oz apple juice (can use orange/blend), 1 scoop ice, ½ large banana, 4 frozen strawberries, 2 scoops vanilla powder

Key Lime Pie
Mix one serving of vanilla whey according to directions. Then, add 2 tbsp frozen lime juice, one graham cracker (four small squares) and 3 ice cubes. Blend at high speed for 45 seconds and serve.

Melon madness
1 scoop vanilla powder, 1 ½ cups skim milk, ¼-½ cup frozen watermelon

Mocha Shake
6 oz. Water, 4 ice cubes, 2 tbsp heavy whipping cream, 6 oz. coffee*, 2 scoops chocolate powder, *You may use 12 oz. coffee and no water for an extra pre-workout or morning kick!

Nada Colada Protein Shake
2 scoops vanilla, ½, cup pineapple-orange juice*, ¼ tsp rum extract, ¼ tsp coconut extract (or 2 tbsp shredded coconut), 1 packet artificial sweetener, 4 oz. water (or low-fat milk), 3-6 ice cubes, Low-carb version: Omit juice and use ½ tsp sugar-free pineapple-orange drink mix (dry). Increase water or milk to 8 oz, Add all ingredients to blender, whip, and serve.

Oatmeal Meal Replacement Shake
1 cup dry measure oatmeal, cooked in water and cooled, 2 scoops vanilla, 3 dashes cinnamon, 1/8 cup sugar free maple syrup or equivalent amount brown sugar replacement, 1 tbsp chopped almonds (or flaxseed oil or natural peanut butter), 12 oz water or low-fat milk, Add all ingredients to blender, blend, and pour into cup. If your short on time, just use dry oatmeal or oat flour.

Orange And Cream Delight
1 Bottle of Orange Gatorade, 1 scoop Vanilla, Simple, yet tasty!

Orange Creamsicle
1-2 scoops of vanilla powder, 6-8 ounces of water, 4-6 ice cubes, 1-2 peeled oranges, Mix in a blender on medium for 1 minute.
Orange Vanilla Shake
Mix 2 scoops of Vanilla, 8 oz Orange Juice, 4-5 ice cubes, 1 tsp Vanilla, ½ banana, 2-3 frozen strawberries, 2 packets of sweetener,

PB&J
Mix one serving of vanilla according to directions. Then, add one heaping tbsp of all-natural peanut butter and four frozen strawberries. Blend at high speed for 45 seconds and serve

Peanut Brittle Protein Shake
2 scoops vanilla, 1 tbsp sugar-free instant butterscotch pudding mix, dry 1 tbsp natural peanut butter, chunky, 8 oz. cold water or lowfat milk, 3-6 ice cubes This mimics peanut brittle only in taste. Add all ingredients to blender, blend, and serve. I like to add the peanut butter in last so it stays a little chunky, just like the peanut brittle it is replacing.

Peanut Butter And Banana Shake
2 scoops Vanilla, 100g almond flakes, 1 tbsp peanut butter, 500ml skim milk, half banana, 1 tbsp honey

Peanut Butter Chocolate Truffle
2 scoops chocolate powder, 1 tsp peanut butter, 16 ounces nonfat milk, ½ cup ice cubes

Peppermint Oatmeal Shake
Mix 2 scoops of Milk Chocolate Protein, 1 cup sugar free vanilla ice cream, 1 cup oatmeal, 2 cups non-fat milk, ½ cup water, a splash of peppermint extract!

Piña Colada
1 scoop vanilla powder, 1 ½ cups skim milk, ½ -1 cup frozen pineapple pieces, ½ tsp coconut extract

Pina Colada Passion
12 oz. Water, 4 ice cubes, 3 scoops vanilla powder, 1/3 cup Pineapple chunks
2 tsp Coconut extract

Pineapple Blast
4 ice cubes, 12 oz. Water, 2 scoops vanilla powder, ½ cup pineapple chunks

Pineapple Power
1 cup of pineapple juice, 3 strawberries, 1 banana, 1 tsp of yogurt, 1 scoop of your choice of protein

Plum Ice Shake
Mix 2 scoops of Vanilla, 1 ripe plum, juice of 1 lemon, 16 oz of ice water, ½ cup ice cubes.

Protein Power Carnation Instant Breakfast
1 cup milk, skim, 1 package Carnation Instant Breakfast, no added sugar, 1 scoop Any Whey Protein, 4 ice cubes , Put all ingredients into blender. Blend on high for 45 seconds.

Protein Power Crystal Light
½ cup Crystal Light, 1 scoop Any Whey Protein, 2 Tbsp Cool Whip Free, 4 ice cubes, Put all ingredients into blender. Blend on high for 45 seconds.

Protein Power Plus Carnation Instant Breakfast
1 cup milk, skim, 1 package Carnation Instant Breakfast, no added sugar, 2 scoops Any Whey Protein, 4 ice cubes, Put all ingredients into blender. Blend on high for 45 seconds.

Protein Power Orange Frostie
½ cup orange juice, 100%, 1 scoop Any Whey Protein, 2 Tbsp Cool Whip Light, 4 ice cubes, Put all ingredients into blender. Blend on high for 45 seconds.

Protein Power Pineapple Smoothie
2/3 cup pineapple juice, 100%, ½ cup cottage cheese, fat free, 1 scoop Any Whey Protein
Put all ingredients into blender. Blend on high for 45 seconds. Strain through a fine mesh strainer.

Protein Power Strawberry Carnation Instant Breakfast
1 cup milk, skim, 1 package Carnation Instant Breakfast, no added sugar, 1 scoop Any Whey Protein, ½ cup strawberries, frozen, no added sugar, Put all ingredients into blender. Blend on high for 45 seconds.

Protein Powered Vegetable Juice
1 cup tomato or V-8 juice, 1 scoop Any Whey Protein, Blend or use a shaker cup to mix well. Pour over ice or blend with ice.

Protein Shake
1 cup skim milk, 2 tsp safflower oil, Several pieces of ice, 1 banana, 1 package of Carnation Instant Breakfast, (any flavor–strawberry, chocolate, cappacino, French vanilla, chocolate malt), Mix together in blender until ice is completely crushed and mixed well.

Protein Tower of Power
Mix two servings of vanilla, chocolate or strawberry according to directions, and three ice cubes. Blend at high speed for 45 seconds and serve.

Pumpkin Spice Latte
1 scoop Vanilla powder, 1 tbsp Canned Pumpkin (not pumpkin pie filling), ¼ tsp Apple Pie Spice (cinnamon, nutmeg, allspice), ½ cup Skim Milk, 2 tsp Splenda or Equal (add more or less to adjust sweetness), ½ cup Water, 1 tsp Instant Coffee (regular or decaf), Hea****er in microwave (below 130 degrees) then, mix in instant coffee Add: -Coffee (as prepared above), milk, canned pumpkin, Vanilla powder, apple pie spice and sweetener in blender -Blend until combined (about 30 seconds) -Heat in microwave
until warm or serve over ice Fun Extras: -Serve with a cinnamon stick -Top with 1 tablespoon of cool-whip (sugar free or regular) and sprinkle with Apple Pie Spice

Quick Start
3 oranges (fresh juiced only, NOT canned or bottled, 6 drops liquid stevia (optional)
1 oz protein of choice

Raspberry Chocolate Thick
1-2 scoops of chocolate powder, 6-8 ounces of whole (or 2%) milk, 6 ice cubes
8 raspberries, Mix in a blender on medium for 1 minute. Pour into a tall glass. Drink or eat with a spoon!

Raspberry Rhubarb Magic
1 scoop vanilla powder, 1 ½ cups skim milk, ¼-½ cup frozen chopped rhubarb, ¼-½ cup frozen raspberries

Rise and Shine
½ cup orange juice, 100%, ¼ cup yogurt, vanilla, fat free, no added sugar, ¼ banana, ripe
3 peach slices, frozen, no added sugar, 2 scoops Any Whey Protein, Put all ingredients into blender. Blend on high for 45 seconds. Strain through a fine metal mesh strainer.

Rock N’ Roll Protein Shake
1 cup water, 1 big scoop vanilla powder, ¾ cup natural yogurt, 1 banana, 1 tsp of flax-seed oil, 2 tsp of honey,

Root Beer Float
1 can Diet A&W Root Beer, 1-2 tbsp Heavy Cream, 4 ice cubes, 1-3 scoops vanilla powder

Root Beer Float
Mix one cup of diet root beer, that has gone flat with one scoop vanilla powder, and it tastes like a root beer float!

Simply Peachy-Keen
1-2 scoops vanilla powder, 1 ½ cups water or skim milk, ¼-½ cup of, frozen peaches, Add ice for extra thickness

Strawberry-Banana Frost
Mix one serving of strawberry according to directions. Then, add 1 ripe banana and 3 ice cubes. Blend at high speed for 45 seconds and serve.

Strawberry Berry Berry
1 scoop Strawberry powder, 4 strawberries (frozen or fresh), ¼ cup blueberries, 1 cup cranberry juice, 1 cup ice or crushed ice, Put all ingredients into blender and mix to desired consistency., Serve cold.

Strawberry Cheesecake
Mix one serving of vanilla according to directions. Then, add three tbsp of Jell-O’s no-bake, reduced-fat cheesecake mix, three low-fat vanilla wafers, and four frozen strawberries. Blend at high speed for 45 seconds and serve.

Strawberry Chocolate Milk
2 Scoops Strawberry powder, 1 Scoop Carnation Fat Free Hot Cocoa, 14 oz water
Mix in blender with ice for a “shake” or shake in shaker for a more, milky consistency

Strawberry Delight
1 scoop vanilla powder, 1 ½ cups skim milk, ¼-½ cup frozen strawberries, ¼ cup frozen mango slices

Strawberry Nut Shake
Mix 2 Scoops Vanilla, 1 cup fat-free strawberry yogurt, 6 shredded macadamia nuts.

Strawberry for Protein Dummies
10 frozen strawberries, ½ small banana, 1 scoop powder, 8 oz Water, 1/3 cup Carnation Nonfat Dry Milk, Splenda to taste

Strawberry Savior
4 scoops vanilla powder, 8 oz water, 1 strawberry yogurt, 3 frozen strawberries
1 tsp flax seed oil,

Super Slimmer
8 oz water, 1 tbsp flax seed oil, ½ ripe peach (peeled), 6 frozen strawberries
1 heaping scoop protein, Stevia to taste (optional)

Super Vanilla Shake
½ cup milk, skim, ¼ cup yogurt, plain, fat free, 1 scoop Vanilla powder, 1 scoop Any Whey Protein, 4 ice cubes, Put all ingredients into blender. Blend on high for 45 seconds.

Tangerine Cream
12 oz. Tangerine Diet Rite, 4 Ice Cubes, 1-2 tbsp heavy cream, 1-3 scoops vanilla powder

The Best Protein Shake Ever
2 scoops chocolate, 10 Ice Cubes, 12 oz fat free milk, 2 tbsp fat free vanilla yogurt
1 tbsp reduced fat peanut butter, 2 tbsp hazelnut coffee, 1/8 cup caramel ice cream topping, You can add more or less caramel topping, depending on how sweet you want your shake.

The Best Overall Tasting Homemade Protein Shake
16 oz skim milk, 2 cups no-fat cottage cheese, 3 scoops vanilla, ½ cup non-fat, reduced-sugar vanilla yogurt scoop of your favorite fruit, Splenda or Sweet-n-Low to taste (about 2 packets), Handful of Ice, Blend together and chill.

The Hulk
2 scoops vanilla, ½ tbsp sugar-free pistachio pudding mix, 1 mint leaf or a few drops peppermint extract (optional), 1 few drops green food coloring (optional), 8 oz cold water or low-fat milk , 3-5 ice cubes, Add all ingredients to blender, blend, and pour into cup. This tastes great without the mint so don’t worry if you don’t have it around. The shake is a light green even without the food coloring but if you want it green (like The Hulk!), you’ll need a few drops.

Tropical Fruit Freeze
Mix one serving of strawberry according to directions. Then, add ¼ cup frozen, unsweetened peaches, ¼ cup pineapple, and 3 ice cubes. Blend at high speed for 45 seconds and serve.

Thick Banana Protein Shake
1 cup skim milk, 2 tsp. safflower oil, Several pieces of ice, 1 banana, 1 package of Carnation Instant Breakfast, (any flavor–strawberry, chocolate, cappuccino, French vanilla, chocolate malt), Mix together in blender until ice is completely crushed and mixed well.

Tropical Pleasure
8 oz water, ½ tsp pineapple extract, ½ tsp coconut extract, 1 tbsp heavy cream
½ frozen banana, 1 heaping scoop (1 oz) of Egg Protein, Stevia or Agave to taste (optional), 2-3 ice cubes (optional)

Tropical Treat
8 oz water, ½ banana (frozen), 2 tbsp low fat sour cream, 1 tsp coconut extract
10-15 drops liquid stevia (optional), 1.5 oz. protein of choice (vanilla flavor)

Two Berry Delight
1 cup frozen or fresh strawberries, ½ cup raspberries, ½ cup water, 1 cup ice, 1 packet of sweetener, ½ cup milk, 1 cup orange juice vitamins or protein powder, Put all ingredients except ice in blender and blend until smooth. Add ice and blend to give it a frozen smoothie consistency

Vanilla Banana Creamy
1-2 scoops of vanilla powder, 6-8 oz of water or whole (or 2%) milk, 6 ice cubes, 1 banana, Mix in a blender on medium for 1 minute. Pour into a tall glass.

Vanilla Coffee Delight
10-12 oz. low-fat milk, 2 scoops vanilla protein powder, ½ cup low-fat coffee flavored ice cream, Add all ingredients in blender. Blend and enjoy.

Vanilla Nut
1 scoop vanilla powder, 1 ½ cups skim milk, ¼ cup raw organic oatmeal, 1 tbsp raw cashew butter, ½ tsp cinnamon

Vanilla Shake
½ cup milk, skim, ¼ cup yogurt, plain, fat free, 1 scoop Vanilla powder, 4 ice cubes
Put all ingredients into blender. Blend on high for 45 seconds.

Vanilla Yogurt Smoothie
1 cup plain, fat free yogurt, 1 scoop Vanilla powder, ¼ cup milk, skim, Place all ingredients in blender. Blend until smooth.

Whey Egg Nog
Mix one serving of vanilla according to directions. Then, add ½ tsp ground allspice, 1 graham cracker (4 small squares) and 3 ice cubes. Blend at high speed for 45 seconds and serve.

Wild Berry Boost
2 scoops vanilla, 8 raspberries, 4 strawberries, 15 blueberries, 16 ounces nonfat milk, ½ cup ice cubes

Yogurt Smoothie
Blend 1-2 scoops of Any Whey Protein into your favorite no added sugar smooth yogurt flavor and ½ cup milk.

The Cutting Primer

The Cutting Primer

Let’s get a few things straight…
1. All of the insights I’m about to provide are not person-specific. What that means is that it is a general guideline, not a bible.
2. I truly do believe that bodybuilding is 80% diet. You can lift your ass off daily, and still look horrible if you aren’t eating right.
3. You are what you eat. It’s just that simple.

The BASICS-
1.Postworkout Nutrition-
I’m a firm believer that PWO nutrition is hands down the most important aspect of dieting. It is within the 15 minutes after a workout that your body is in dire need of nutrients. It is a completely anabolic state, and what you take in can be optimized to ensure maximum results. A general rule of thumb is 40-60 grams whey protein, and double the amount of whey in carbohydrates (50% dextrose/50% maltodextrin).

2. Carbs- You are damn right, carbs. In a strict cutting diet the majority of your carbs should come in the form of PWO nutrition, and the remainder in breakfast. Fibrous veggies are a staple, but keep in mind that they don’t count towards intake, as they have negligible impacts on blood sugar levels. (Exceptions: Carrots, Peas) All high glycemic carbs outside of PWO should be avoided. The best sources of low GI carbs can be found in oatmeal and brown rice, as well as yams.

3. Protein- You need tons. 1.5-2.0 grams per pound of lean bodyweight is a good general rule of thumb. You should take in a good portion of your protein in the source of real meals, avoid intaking too many shakes, as real food comes to a better benefit. The list foods with high protein bioavailability is extensive, and I will only cover a few, (Egg whites, Lean steak, Chicken breast, the list goes on forever….).

4. Fats- Guess what? You need fat to lose fat. We are talking about the granddaddy of fats, the EFA (Essential Fatty Acid). Good sources of fat are ( Flax Oil, Nuts, Salmon, Olive Oil).

5. The separation of Carbs and Fats- This is a hotly debated issue, but again, in my opinion, an important aspect nonetheless. Remember that it is often when you eat items and with what you eat them that is more important than what you are eating. A mouthful, I know, but stay with me. Remember that when you take in certain carbs, you can spike your insulin levels. If you are taking in fats when your insulin has been spiked, you are allowing the basic laws of physiology to act out, and you allow for a higher propensity for fat storage. Separation is key. The sample diet will give a good example of how to separate them.

6. Supplements-

Glutamine: Helps prevent catabolism when cutting. Best used in dosages of 10grams daily, 5 grams before cardio, 5 grams at another interval, but not after workout as it fights for absorption with the glutamine peptides in whey.
ALA/R-ALA: Gets my supplement of the day award. R-ALA is effective in lowering the spike of insulin when certain carbs are consumed. I could give you a dissertation on the stereoentisomeric properties of the R, but all you need to know is that it has been found to shuttle carbohydrates away from adipose and into myocytes. Translation: Away from fat cells, into muscle cells. It’s a supplement, however, not a miracle worker. It’s not a crutch, and won’t do anything about fat intake. ALA and R-ALA can also aid in the expedition of the ketogenic state. Remember that if you buy R-ALA that you supplement it with Biotin. Glucorell-R is prepackaged with it. If you can afford it, go for it. As far as dosage, with the R, you are looking at 1-2 pills of Glucorell R for each 30-40grams of carb intake.
Protein and Carb Shakes: I’m not going to cover protein, because even if you can’t afford it, you should sell a kidney to get some. Carb drinks are rather convenient, and companies offer pre mixed dosages, (CarboHit, Glycoload, UltraFuel). Dextrose and Maltodextrin can be bought from most supplement stores or online.

7. Cheating- Cheating is essential. Why? Remember, the body runs on homeostasis, it likes to keep balance. After eating so well after a week, your body begins to adjust, and fat loss over time will not be as rapid. The other extremely important aspect is mental sanity. So many diets crash and fail because people don’t give themselves a chance to breath. Remember, cheating is not an opportunity for you to pillage the entire mall food court. Shoot for a cheat meal, not an all out binge. A fast food value meal can be 2,000 calories. Eat that 3 times on one day, and you’ve consumed 6,000 calories. And that’s not good in any case.

8. Cardio- Cardio and cutting usually go hand in hand. I won’t go into specifics about length, other than cardio shouldn’t be excessive. 45 minutes to one hour daily should be sufficient, and should be performed on an empty stomach.

Sample Diet:
Note: This is a sample diet for a 200 pound gentleman who is wishing to cut. We can assume his BF to be around 15%. This diet will NOT work for you if those criteria don’t apply to you; however it is easy to customize the below diet to take in account your own statistics. It is the principles that are applicable.. I am not going to post the total amount of calories, only the carb, protein and fat macros for the whole day.

Meal 1:
Lean Protein, 1/2 cup oatmeal

Meal 2:
Protein shake/Lean Protein (2 tbsp flax

Meal 3:
Veggies, Lean Protein

Workout

Meal 4:
PWO Nutrition

Meal 5:
Veggies, Lean Protein, 1/2 cup rice or oatmeal.

Meal 6:
Shake with Flax

That turns into approximately 300 grams protein, 130 grams Carbs, and 50 grams of fat.

*Reminder: This is a PRIMER. It’s not mean to be comprehensive.

Here comes the fun part: Question and Answer….

Q: What about dairy?
A: If you don’t mind a soft look, fat free cottage cheese is an excellent caseinate source, but as for milks- way too much processed sugar. NO.

Q: Should I do a keto diet?
A: Unless you are morbidly obese, or would like to drag your wilted muscles behind you, stay away from keto. Again, that’s my opinion. You can see my previous posts for my anti-keto ranting.

Q: What about cycling carb intake?
A: Obviously on non workout days you will be without a shake, so you will be auto-cycling. It works well that way.

Q: Is sodium an issue?
A: Outside of the bloating issue, or if you have high cholesterol, no.

Q. How do I make my meals not taste like cardboard?
A. Be creative. Mix in some sugar free jam or splenda in your oats, some hot sauce or soy sauce on your meats, or pick up some sugar free ketchup.

Q. I don’t like old fashioned oats. Can I eat the pre mixed oats with fruit?
A. No. Be a man. Those mixes have ridiculous amounts of sugar.

Q. What about fruit?
A: Fruit replenishes glycogen stores in the liver, and in my opinion, is not to be a staple of a strict cutting diet, with a few exceptions.

Q: Can I eat steak while cutting?
A: Definitely. Make sure it’s a leaner cut.

“Obsessed is a the word that lazy people use for dedicated.”

Getting enough protein in your diet?

Ok this is a big fat mother of all protein posts if I have every seen one before. Any questions about how much protein is in a particular food should be easily answered here. We have 3 parts. The first is just a simple way to figure out how many grams of protein you should get and a couple of simple menus that show what you need to eat to get there. The second part contains pictures of food and what 20 grams of protein looks like. The third part is just a real long alphabetical list of food and how much protein is in that food.

PART 1

When planning out your caloric intake, start with protein. 1 gram for every pound of lean mass is a MINIMUM. For me this number is 160. If you aren’t sure about your numbers, take your bodyweight and subtract 20% (BW x .8). When you calculate everything out you will find that getting this much protein probably won’t leave much room for carbs and fats. If you find this to be the case, then you have a good reason to believe that to this point you haven’t been getting enough protein, and I’d bet dollars to low-carb fat free donuts that increasing your protein intake will have a positive effect on your diet.

What does eating 200 grams of protein a day look like?

Whey  Shake w/ Milk
6 Egg Whites
1 Can of Tuna Or Chicken Breast
Whey  Shake w/ Milk
6-8oz Chicken Breast or Tuna
6-8oz Chicken Breast

or

250 g  chicken breast

230 g  cottage cheese

6  eggs

250 g  cottage cheese with dry fruits

130 g rice (I measure it dry before boiling; it’s half a cup)

+ any amount of veggies

Total: 2549 kcal

Protein: 187 g

Or

10 hard-boiled eggs

460 g 0% cottage cheese

250 g  cottage cheese with dry fruits

+ any amount of veggies

Total: 2013 kcal

Protein: 186 g

Eat something like this everyday and “fill in” the rest of your eating around this. Becareful you don’t add in too many carbs and fats or you will go over your caloric requirments.

PART 2 Where can you get your protein?

People who aren’t used to reading food labels usually have no idea how many grams of protein they’re getting. The following list of foods can help eyeball protein portions. Building every meal around a portion of at least 20 g of protein is good place to start for women figuring 6 meals x 20g of protein equals 120g/day. For a man either go with 30 grams x 6 meals for 180 grams total or go with  25 grams x 7 for 175 grams.

20 grams of protein =

Protein powder (whey) 21 grams protein powder (whey isolate)
83 kcal, 20 g protein, 0.2 g carbs, 0.2 g sugar, 0.2 fat
Egg whites 182 grams egg whites (5 egg whites)
94 kcal, 20 g protein, 1.3 g carbs, 1.3 g sugar, 0.3 g fat
Tuna 80 grams canned tuna (packed in water)
84 kcal, 20 g protein, 0.0 g carbs, 0.0 g sugar, 0.4 fat
Turkey 80 grams turkey
88 kcal, 20 g protein, 0.0 g carbs, 0.0 g sugar, 0.8 g fat
Scallops 118 grams scallops
91 kcal, 20 g protein, 0.7 g carbs, 0.4 g sugar, 0.8 g fat
Chicken breast 87 grams chicken breast
91 kcal, 20 g protein, 0.0 carbs, 0.0 g sugar, 1.3 g fat
Shrimps 75 grams shrimps
99 kcal, 20 g protein, 0.9 g carbs, 0.0 g sugar, 1.7 g fat
White fish 143 grams codfish
101 kcal, 20 g protein, 0.4 g carbs, 0.0 g sugar,  2.1 g fat
Seitan 76 grams seitan
110 kcal, 20 g protein, 6.1 g carbs, 0.0 g sugar, 0.6 g fat
(Seitan is a vegetarian meat-subtitute made from gluten, the main protein of wheat.)
Fat free Greek yogurt 194 grams fat-free Greek yogurt
111 kcal, 20 g protein, 7.8 g carbs, 7.8 sugar, 0.0 fat
Spirulina 33 grams spirulina
123 kcal, 20 g protein, 6.3 g carbs, 0.0 sugar, 2.0 fat
Spirulina is a kind of sea weed rich in protein. However, eating 33 grams of spirulina powder in one go is too much and above the recommended serving size.
Ham 125 grams ham
125 kcal, 20 g protein, 2.5 g carbs, 2.5 g sugar, 3.8 g fat
(but careful: high in sodium)
Quorn 138 grams Quorn – meat substitute made of mycoprotein (mushroom protein)
130 kcal, 20 g protein, 6.2 g carbs, 0.8 g sugar, 2.8 g fat
Red meat 105 grams lean beef
131 kcal, 20 g protein, 0.8 g carbs, 0.0 g sugar, 5.3 g fat
Mussels 182 grams mussels
131 kcal, 20 g protein, 4.5 g carbs, 0.9 g sugar, 3.6 g fat
Fat free yogurt 400 grams fat-free yogurt
144 kcal, 20 g protein, 16 g carbs, 16 g sugar, 0 g fat
NB: although fat-free yogurt contain protein, it is not a good food to rely on for your protein intake if you’re looking to lose weight as you’re also getting 16 g of milk sugar (lactose) along with the 20 g of protein.
Cottage cheese 179 grams cottage cheese
159 kcal, 20 g protein, 4.1 carbs, 4.1 sugar, 7 g fat
Sardines 88 grams sardines
174 kcal, 20 g protein, 0.1 carbs, 0.0 sugar, 10.4 g fat
Mushrooms 667 grams mushrooms (uncooked) (I put the cooked mushrooms in the picture because the 667 g of raw mushrooms were taking too much volume for the plate)
180 kcal, 20 g protein, 20 g carbs, 10 g sugar, 2 g fat
Tofu 167 grams tofu
192 kcal, 20 g protein, 1.7 g carbs, 0.7 g sugar, 11.7 g fat
Feta cheese 121 grams feta cheese(10% fat)
194 kcal, 20 g protein, 0.1 g carbs, 0.1 g sugar, 12.5 g fat
(but careful: high in sodium)
Ground beef 105 grams ground beef
196 kcal, 20 g protein, 0.5 g carbs, 0.4 g sugar, 12.6 g fat
Edamame 185 grams edamame(soy beans)
204 kcal, 20 g protein, 4.4 g carbs, 1.9 g sugar, 11.9 g fat
Tempeh 103 grams tempeh(fermented soy product)
207 kcal, 20 g protein, 13.3 g carbs, 0.0 g sugar, 8.2 g fat
Eggs 159 grams eggs (3 whole eggs)
225 kcal, 20 g protein, 1.1 g carbs, 1.1 g sugar, 15.7 g fat
Lentils 235 grams lentils
228 kcal, 20 g protein, 33.2 g carbs, 0.0 g sugar, 1.6 g fat
Red kidney beans 250 grams red kidney beans
240 kcal, 20 g protein, 37.5 g carbs, 1.3 g sugar, 1.3 g fat
Salmon 105 grams salmon
245 kcal, 20 g protein, 1.1 g carbs, 1.1 g sugar, 17.9 g fat
Chick peas 313 grams chick peas
325 kcal, 20 g protein, 45.9 g carbs, 0.0 g sugar, 6.9 g fat
Surimi 222 grams surimi
278 kcal, 20 g protein, 26.7 g carbs, 10 g sugar, 10 g fat
Surimi is fish-based food product. It is a processed food and not the healthiest choice but it is a cheap source of protein.

PART 3 Food items with listed protein amounts

Almonds
dry roasted unblanched—1oz—5 grams
Planters—1oz—6 grams
Almond meal—1oz—11 grams

Anchovy
canned in oil—5 pieces—6 grams

Artichokes
boiled—4oz—4 grams
S&W hearts marinated—1/2 cup—2 grams

Asparagus
cooked —4 spears—2 grams

Avocado
avocado—1—4 grams

Bacon
cooked—3 strips—6 grams

Bagel
egg, plain, poppy seeds—1—8 grams
cinnamon raisin—1—7 grams

Bass
striped baked—3oz—19 grams

Beans
baked beans plain—1/2 cup—6 grams
refried—1/2 cup—8 grams

Beef
brisket braised—3oz—21 grams
chuck pot roast—3oz—23 grams
corned beef brisket—3oz—15 grams
corned beef canned—3oz—10 grams
eye round roasted—3oz—24 grams
filet broiled—3oz—21 grams
flank broiled—3oz—22 grams
ground broiled—3oz—22 grams
ground fried—3oz—21 grams
porterhouse steak—3oz—21 grams
roast beef med—2oz—12 grams
shortribs braised—3oz—18 grams
t-bone steak—3oz—21 grams

Biscuit
buttermilk—1—2 grams
plain—1—4 grams
w/egg—1—11 grams
w/egg & bacon—1—17
w/egg& sausage—1—19 grams
w/egg & steak—1—19 grams

Black Beans
cooked—1 cup—15 grams

Blackeye Peas
cooked—1 cup—13 grams

Blintze
cheese—2—13 grams

Bluefish
fresh baked—3oz—22 grams

Bran
oat cooked—1/2 cup—4 grams

Brazil Nuts
dried unblanched—1oz—4 grams

Bread
chapattis as prep w/fat—1 (2 1/2oz)—6 grams
cornstick—1 (1.3oz)—2 grams
Cracked wheat—1 slice—2 grams
Focaccia rosemary—3.5oz—6 grams
French—1oz—3 grams
Irish Soda—2oz—4 grams
Italian—1oz—3 grams
Oat bran—1 slice—3 grams
Paratha—4.4oz 1 piece—10 grams
Pita—1 reg 2oz—5 grams
pumpernickel—1 slice—3 grams
rye—1 slice—3 grams
seven grain—1 slice—3 grams
sourdough—1 slice—3 grams
Thomas English muffin—1—4grams
white—1 slice—2 grams
whole wheat—1 slice—3 grams

Broccoli
spears cooked—1/2 cup—3 grams
birds eye w/cheese sauce—1/2 package—5 grams

Brussels Sprouts
fresh—1/2 cup—2 grams

Buckwheat
Wolffs kasha med. Cooked—1/4 cup— 64 grams!

Bulgur
cooked—1/2 cup—3 grams

ButterFish
baked—3oz—19 grams

Calzone
cheese—-12 oz—48 grams

Canadian Bacon
jones slices—1—3 grams

Carp
fresh cooked—3oz—19 grams

Cashews
dry roasted—1oz—4 grams

Catfish
fresh—3oz—15 grams

Caviar
black granular—1 tbsp—4 grams
red granular—1tbsp—4 grams

Cheese
American—1oz—4 grams
bel paese—3 1/2oz—25 grams
blue—1oz—6 grams
brick—1oz—7 grams
brie—1oz—8 grams
camembert—1 wedge—8 grams
cheddar—1oz—7 grams
cheddar low fat—1oz—9 grams
Colby—1oz—7 grams
Colby low fat—1oz—9 grams
Edam—1oz—4 grams
Feta—1oz—7 grams
Fontina—1oz—7 grams
Gjetost—1oz—3 grams
Goat soft—1oz—5 grams
Gouda—1oz—7 grams
Gruyere—1oz—8 grams
Limburger—1oz—8 grams
Monterey—1oz—7grams
Mozzarella—1oz—6 grams
Mozzarella part skim—1oz—7 grams
Muenster—1oz—7 grams
Parmesan—1 tbsp—2 grams
Provolone—1oz—7 grams
Ricotta—1/2 cup—14 grams
Romano—1oz—9 grams
Roquefort—1oz—6 grams
Stilton blue—1.4oz—9 grams
Swiss—1oz—8 grams
Whey cheese—3.5 oz—15 grams

Chestnuts
roasted—I cup—5 grams

Chicken
breast & wing fried—2 pieces—36 grams
broiler/fryer breast w/skin roasted—1/2 breast(3.4oz)—29 grams
broiler/fryer breast w/skin stewed—1/2 breast(3.9oz)—30 grams
broiler/fryer breast w/o skin—-1/2 breast(3oz)—27 grams
broiler/fryer drumstick w/skins, floured, fried—1.7oz—13 grams
broiler/fryer drumstick w/skins roasted—1.8oz—14 grams
broiler/fryer drumstick w/skins stewed—2oz—14 grams
broiler/fryer drumstick w/o skin fried—12 grams
broiler/fryer drumstick w/o skin stewed—1.6oz—13 grams
broiler/fryer skin roasted—from ?chicken(2oz)—11 grams
broiler/fryer thigh w/skin, battered, fried—3oz—19 grams
broiler/fryer thigh w/skin, floured, fried—2.2oz—17 grams
broiler/fryer thigh w/skin stewed—2.4oz—17 grams
broiler/fryer thigh w/o skin fried—1.8oz—15 grams
broiler/fryer thigh w/o skin roasted—1.8oz—13 grams
broiler/fryer thigh w/o skin stewed—1.9oz—14 grams
broiler/fryer w/skin floured, fried—1/2 chicken (11oz)—90 grams
broiler/fryer w/skin roasted—1/2 chicken (10.5oz)—82 grams
broiler/fryer w/skin stewed—1/2 chicken (11.7oz)—82 grams
broiler/fryer wing w/skin battered, dipped, fried—1.7oz—10 grams
broiler/fryer wing w/skin floured, fried—1.1oz—8 grams
broiler/fryer wing w/skin roasted—1.2oz—9 grams
broiler/fryer wing w/skin stewed—1.4oz—9 grams
canned w/broth—I can (5oz)—31 grams
Cornish hen w/o skin roasted—1/2 hen (2oz)—13 grams
Cornish hen w/o skin roasted—1 hen (3.8oz)—25 grams
Cornish hen w/skin roasted—1/2 hen(4oz)—25 grams
Cornish hen w/skin roasted—1 hen(8oz)—51 grams
Drumstick breaded & fried—2 pieces (5.2)—30 grams
Oven roasted breast of chicken—2oz—11 grams
Thigh breaded & fried—2 pieces(5.2oz)—30 grams

Chickpeas
chickpeas—1 cup—12 grams

Chili
con carne w/beans—8.9oz—25 grams

Chocolate
chips milk chocolate—1 cup—12 grams
chips semisweet—1 cup(6oz)—7 grams

Clams
cooked—20 small—23 grams
raw—20 small—23 grams

Cocoa
hot cocoa—1 cup—9 grams

Cod
atlantic cooked—3oz—19 grams
pacific baked—3oz—21 grams

Coffee
caf?au lait—1 cup—4 grams
cappuccini—8oz—4 grams
coffee con leche—1 cup—4 grams
mocha—1 mug (9.6oz)—3 grams

Corn
cream style—1/2 cup—2 grams
on the cob—1 ear—4 grams

Cottage Cheese
creamed—1 cup—26 grams
dry curd—1 cup—25 grams
lowfat 1%—1 cup—28 grams
lowfat 2%—1 cup—31 grams

Couscous
cooked—1/2 cup—3 gram

Crab
Alaska king cooked—3oz—16 grams
Baked—3.8 oz—29 grams
Blue cooked—3oz—17 grams
Crab cakes—1 cake(2.1oz)—12 grams
Soft shell—1 (4.4oz)—11 grams

Cranberry Beans
cranberry beans—1 cup—14 grams

Croissant
cheese/plain—1 (2oz)—5 grams

Croutons
plin—1 cup—4 grams

Dates
whole—10—2 grams
Deli Meats/ Cold Cuts
bologna beef—1oz—4 grams
bologna pork—1oz—4 grams
braunschweiger pork—1oz—4 grams
headcheese pork—1oz—5 grams
liverwurst—1oz—4 grams
mortadella—1oz—5grams
pepperoni—1 slice—1 gram
salami—1 slice—4 grams
corned beef—1oz—5 grams
pastrami—1oz—5 grams
genoa—1oz—6 grams

Duck
w/ Skin roasted—1/2 duck(13.4oz)—73 grams

Eel
smoked—3.5oz—19 grams

Egg
cooked any style—1—6 grams

EggNog
eggnog—1 cup—10 grams

Fava Beans
canned—1/2 cup—7 grams

Figs
dried—10—6 grams
*fresh= 0 grams

Flounder
fried—3.2oz—13 grams
cooked—3oz—21 grams

French Toast
w/ butter? slices—10 grams

Green beans
cut—1/2 cup—3 grams

Grouper
cooked—3oz—21 Grams

Haddock
cooked/smoked—3oz—21 grams

Halibut
Atlantic/pacific cooked—3oz—23 grams
Greenland baked—3oz—16 grams
Ham * highest protein content per brand
Alpine lace cooked—2oz—9 grams
Armour deviled canned—3oz—14 grams
Carl budding honey ham—1oz—5 grams
hansel ‘n Gretel Virginia—1oz—5 grams
Healthy choice deli cooked—6 slices(2oz)—10 grams
Hormel curemaster—3oz—14 grams
Kraus—1oz—5 grams
Louis rich dinner slices—3.3oz(1 slice)—16 grams
Oscar Myer deli smoked—4 slices—9 grams
Lower sodium—3 slices—10 grams
Russer Canadian maple—2oz—9 grams
Underwood deviled—2.08oz—8 grams
Underwood deviled light—2.08oz—11 grams

Hamburger
double patty w/bun—1 reg—30 grams
double patty w/bun—1 large—38 grams
double patty w/bun and cheese—reg—28 grams
single patty w/ bacon cheese bun—1 large—32 grams
single patty w/bun—1 large—23 grams
single patty w/bun—1 reg—12 grams
single patty w/bun and cheese—1 large—30 grams
triple patty w/bun—1 large—50 grams
triple patty w/bun and cheese—1 large—56 grams

Hazelnuts
roasted—1oz—4 grams

Heart
chicken simmered—5oz—11 grams

Herring
atlantic kippered—1 fillet (1.4oz)—10 grams
atlanic cooked—3oz—20 grams
atlantic pickled—1oz—4oz

Hot Dog
beef—1 (2oz)—7 grams
beef & pork—1 (2oz)—6 grams
chicken—1 (1.5oz)—6 grams
corndog—1—7 grams
turkey—1 (1.5oz)—6 grams
w/ bun, chili—1—14 grams
w/ bun plain—1—10 grams

Hummus
hummus—1/3 cup—4 grams

Ice Cream
ice cream can contain between 2 grams to 9 grams per serving…see brand label

Kidney
beef simmered—3oz—22 grams

Knish
kasha—1 (7oz)—7 grams
potato—1 (7oz)—8 grams

Lamb
cubed lean braised—3oz—29 grams
cubed lean broiled—3oz—24 grams
ground broiled—3oz—21 grams
loin chop w/bone broiled—1 chop (2.3oz)—16 grams
rib chop lean broiled—3oz—19 grams
shank lean braised—3oz—24 grams

Liver
beef pan fried—3oz—23 grams
chicken stewed—5oz—34 grams

Lobster
cooked—1 cup—30 grams
newburg—1 cup—46 grams
steamed—1 (5.7 oz)—43 grams

Mackerel
atlantic cooked—3oz—20 grams
canned—1 cup—44 grams

Matzo
plain/whole wheat—4 grams

Meat Sticks
beef jerky—1oz—11 grams

Milk
1%—1 cup—8 grams
2%—1 cup—8 grams
buttermilk—1 cup—8 grams
goat—1 cup—9 grams
skim/whole—1 cup—8 grams

Miso
miso—1/2 cup—16 grams

Monkfish
baked—3oz—16 grams

Mousse
chocolate—1/2 cup—9 grams

Muffin
blueberry/corn—1(2oz)—3 grams

Mussels
blue raw—1 cup—18 grams
fresh blue cooked—3oz—20 grams

Navy Beans
cooked—1 cip—20 grams

Noodles
chow mein—1 cup—4 grams
egg cooked— 1 cup—8 grams
Japanese soba cooked—1 cup—3 grams
Shofar no yolks—2oz— 91 grams!

Nuts mixed
dry roasted w/peanuts—1oz—5 grams

Pasta
all shapes cooked—1 cup—7 grams
fresh w/egg cooked—2oz—3 grams
protein fortified—1 cup—9 grams

Peanut Butter
chunky/smooth—2 tbsp—8 grams

Peanuts
dry/oil roasted—1oz—7 grams

Peas
green—1/2 cup—4 grams
split pea cooked—1 cup—16 grams

Perch
cooked—3oz—21 grams

Pierogi
pierogi—3/4 cup—11 grams

Pigeon Peas
dried cooked—1/2 cup—6 grams

Pike
cooked—3oz—21 grams

Pink Beans
cooked—1 cup—15 grams

Pinto Beans
eden organic—1/2 cup—5 grams

Pistachios
dry roasted—1oz—4 grams

Pollack
baked—3oz—21 grams

Pompano
florida cooked—3oz—20 grams

Pork
center loin roasted—3oz—24 grams
loin w/fat broiled—3oz—20 grams
pork roast—2oz—10 grams
spareribs—3oz—26 grams
tenderloin roasted—3oz—24 grams

Pout
ocean baked—3oz—18 grams

Pumpkin
seeds roasted—1oz—9 grams

Quiche
cheese—3oz—11 grams
lorraine—3oz—15 grams
mushroom—3oz—9 grams

Red Beans
canned—1/2 cup—6 grams

Rice
brown long grain—1/2 cup—3 grams
pilaf—1/2 cup—4 grams
ristotto—6.6oz—6 grams
Spanish—3/4 cup—11 grams
White long grain—1/2 cup—3 grams

Rockfish
pacific cooked—1 fillet (5.2oz)—36 grams

Sablefish
smoked—1oz—5 grams

Salmon
baked—3oz—22 grams
pink w/bone canned—3oz—17 grams
salmon cake—3oz—18 grams
smoked—1oz—5 grams

Sardines
in oil w/bone canned—2— 6 grams

Sausage
bratwurst pork—1 link—12 grams
Italian—2.4oz—13 grams
Kielbasa—2.4oz—8 grams knockwurst pork & beef—1oz—3 grams
Smoked pork—1 link—15 grams
Zungenwurst (tongue)—3.5oz—17 grams
Turkey—2.5oz—11 grams

Scallops
fried—2 large—6 grams

Scone
fruit/plain—1—4 grams

Scrod
Gorton baked—1 pkg—17 grams

Scup
fresh baked—3oz—21 grams

Shad
baked—3oz—18 grams
roe baked—3.5 oz—22 grams

Shark
fried—3oz—16 grams

Sheepshead fish
cooked—3oz—22 grams

Shrimp
fried—4 large—6 grams
canned—3oz—20 grams
jambalaya—3oz—11 grams

Smelt
rainbow cooked—3oz—19 grams

Snails
cooked—1/2 cup—41 grams

Snapper
cooked—3oz—22 grams

Sole
fried—3.2oz—13 grams
cooked—3oz—21 grams

Souffle
cheese/spinach—3.5oz—11 grams

Soybeans
dried cooked—1 cup—29 grams
dry roasted—1/2 cup—34 grams

Squid
fried—3oz—15 grams

Sturgeon
smoked—1oz—9 grams

Sweetbreads
beef braised—3oz—23 grams

Swordfish
cooked—3oz—22 grams

Tofu
firm—1/2 cup—20 grams

Tuna
canned light oil—3oz—25 grams
canned light water—3oz—22 grams
canned white oil/water—3oz—23 grams
fresh cooked—3oz—25 grams

Turkey
breast—1 slice—5 grams
breaste w/skin roasted—4oz—32 grams
canned w/broth—1/2 can—17 grams
ground cooked—3oz—20 grams
leg w/ skin roasted—2.5 oz—20 grams

Veal
cutlet braised—3oz—31 grams
cutlet fried—3oz—28 gramsloin chop braised—2.8oz—24 grams

Venison
roasted—3oz—26 grams

Wheat
white wave seitan—4oz—31 grams
wheat germ toasted—1/4 cup—8 grams

White Beans
canned—1 cup—19 grams

Whitefish
smoked—1oz—7 grams

Whiting
cooked—3oz—20 grams

Yellowtail
baked—3oz—25 grams

Yogurt
fruit low fat—8oz—9 grams
plain—8oz—8 grams
plain low fat—8oz—12 grams
plain no fat—8oz—13 grams
vanilla lowfat—8oz—11 grams

Muscle Building Workouts

Muscle Building Workouts – Build Muscle And Fitness The Right Way

Does this sound familiar to you?

You have goals for your muscle building workouts. You follow a regime that allows you to achieve those goals. You’re doing everything right. But, you fall on your ass.

Then you find that you get back up and start the whole process working on your muscle building workouts all over again. Only to find that you keep falling down, getting back up again and repeating this over and over.

You do this until you think that you are never going to achieve anything here. You think that this training lark isn’t for you. So what do you do?

Yep, you give up.

Why does this happen and what can I do about it?

You’ve probably asked yourself that question many times. But you may have found that you never came up with a real answer. You blame the muscle building workouts and everything that led you to it.

So what is the real problem?

It seems that you have the right muscle building workouts. You may have goals in mind of what you would like to achieve with that training routine.

Maybe you’re doing one, or more, of the following:

* Having bad, or no, warm up sessions.
* Not eating enough.
* Not taking enough fluids.
* Training too much.
* Lifting excessive weights.
* Not getting enough sleep.

These are all very common to all muscle and fitness workouts, no matter what sport you do.

These are easily identified and remedied. Just go through each one of these and see if they apply to you. If so, then identify why this is the case. Having done that, you need to find the right solution to fix it. You do this in a systematical manner, until you have fully identified what is wrong, the reason for it going wrong and the appropriate solution for it.

For example:

Lets say that your not experiencing any growth in your biceps. Ask yourself some questions of your muscle and fitness workouts:

Question: What is wrong? Answer: My biceps are not growing.

Question: What are the possible causes, and why? Answer: The exercise may be done too quickly, or maybe I’m cheating in my training, or maybe there isn’t enough weight on the barbell.

Question: What can be done to remedy this? Answer: Improve my form when doing this exercise. Reduce the weight so that I don’t cheat and to keep me more strict. Or increase the weight on the barbell to promote more growth in this area.

So you see, you need to identify the problem first. If you don’t do this, you cannot fix it up. Then you must identify what the possible causes are so that you can offer up appropriate solutions to remedy the situation. Just go through each solution, one at a time, until you are satisfied with the results.

This requires patience and dedication. Most people will not put in the time to find out why they’re going wrong. Instead they spend a lot of money and waste a lot of time trying out different solutions. Whereas, what they should have done first was to seek the answer within themselves. Then seek the appropriate solution elsewhere suitable for their muscle building workouts — only if that solution is outside of their grasp.

Tired of eating the same fats?

 

Tired of eating the same fats?

tired of eating the same fats???
guys i hear this non-sense from people who say they get tired of their fats….

yea, i’d be tired of them too if i ate them everyday for months on end…

you have to be creative and cycle through different foods.. keeping yourself PSYCHOLOGICALLY on track with your diet…

so for those of you scarfing pb and almond butter all the time… switch up to something ur really gonna love

pistachios

did u guys ever wonder why its so hard to stop eating sunflower seeds?? how about cracking a peanut shell and eating the peanuts??

notice how these foods make you work a little bit.. through their shells.. for their nutrients??

our brains LOVE THIS STUFF…. your brain rewards you for the work you put out.. and it just tastes better… also it makes you feel full because signals are being sent that your eating, but not eating alot at a time.. thx to having to work through the shell..

pistachios are the forgotten efa’s…… people dont think pistachio when they think efa.. but we’re talking about a great fat source here…

they’re low in calories.. so you can eat more of them and feel fuller, longer.. great stuff if your cutting.. or about to go to sleep at night..

In research at Pennsylvania State University, pistachios in particular significantly reduced levels of low-density lipoprotein (LDL cholesterol) while increasing antioxidant levels in the serum of volunteers.[22][23] In rats, consumption of pistachios as 20% of daily caloric intake increased beneficial high-density lipoprotein (HDL cholesterol) without lowering LDL cholesterol, and while reducing LDL oxidation.[24]
Human studies have shown that 32-63 grams per day of pistachio nut can significantly elevate plasma levels of lutein, alpha-carotene, beta-carotene, and gamma-tocopherol.[23]
In December 2008, Dr. James Painter, a behavioral eating expert professor and chair of School of Family and Consumer Sciences at Eastern Illinois University, described the Pistachio Principle. The Pistachio Principle describes methods of “fooling” one’s body into eating less. One example used is that the act of de-shelling and eating pistachios one by one slows one’s consumption allowing one to feel full faster after having eaten less.[25]

8 Tips For Beginners Wanting To Lose Weight

8 Tips For Beginners Wanting To Lose Weight




EVERYONE who wants to get leaner should read this article. Sometimes we veterans forget what we once knew or we don’t practice what we now know. If you’re a beginner, this will be an introduction. If you’re experienced, let this be a reminder.


1. JUST GET STARTED – TAKE DECISIVE ACTION!

There are so many opinions about how to lose body fat that many people end up completely confused and they don’t do ANYTHING!
They’ve read about 27 ways to diet, 34 ways to do cardio, 101 ways to lift weights and 79 supplements to take. But they still don’t have a clue how to start.
You stuff your brain with so much information it feels like it’s going to explode, but then you never do anything about it. You’re like a deer stuck in headlights. Sound familiar?
I call this the “paralysis by analysis” syndrome.

The most important thing you can do is take action. Just begin the journey and figure it out as you go. Better still; get a coach or trainer right from the start.
Actually, losing fat is not that complicated. You don’t need a PhD in exercise physiology to figure out that any exercise is better than no exercise. You don’t have to be a genius in nutritional biochemistry to figure out that an apple is better than a pop tart. Getting lean is simple: Exercise. Eat healthier foods. Eat smaller portions. Isn’t this stuff just common sense? Didn’t your mother tell you this?

So what’s stopping you? What makes you freeze up?

If you’re like most people, FEAR is stopping you. You’re so afraid of doing something wrong, you choose to do nothing rather than make a mistake or look foolish.
What you must understand is that people who accomplish much and people who accomplish little BOTH have fears. The difference between the two is that the latter feels the fear and lets it immobilize them. The former feels the fear and does it anyway.

Begin the process. You can always fine-tune your program as you go. Naturally, it’s better to aim and then fire, but its better to fire and then adjust your aim later than not to fire at all. You can’t win a battle by hiding in the trenches.

2. WALKING IS A GREAT WAY TO START A CARDIO PROGRAM

Ok, so you’ve decided to forge ahead in spite of your fear and start working out. Congratulations. Now what? How do you choose between Stairmaster, Tae Bo, Lifecycle, Yoga, Kickboxing, Elliptical machine, jogging, swimming, etc.?
Any exercise is better than no exercise so stop over-analyzing: just pick something and start. Just do it.

If you can’t make up your mind, then here’s the simplest, easiest, most guaranteed way for any beginner to successfully start a fat loss program:

Walk!

Here’s why:

It requires no equipment

It requires no knowledge of exercise technique

It can be done by almost everyone, regardless of experience

It can be done almost anywhere

It’s safe

For all these reasons, walking is the perfect way to begin. However, the better your condition becomes, the more you’ll need to advance to higher levels of exercise intensity to reach higher levels of fitness.

I’m not saying you should abandon walking, but if you decide to keep walking, a casual stroll will no longer do. For an experienced exerciser, I would consider walking a method of locomotion more than a serious workout.

There’s a big difference between walking for health vs walking for fat loss. Even a 10 or 15-minute casual walk has health benefits. But if you want to turn walking into an effective, fat-melting workout, you’ll need to push yourself for 30 minutes or more several days per week. Walking briskly uphill (or on an inclined treadmill) is an excellent fat-burning workout for anyone.

3. DON’T GET CAUGHT UP IN MINUTIA – FOCUS ON FUNDAMENTALS

Read any book about success and it will tell you “pay attention to detail.” Sounds like good advice – unless you haven’t mastered the fundamentals yet. In that case, it’s the worst advice you could follow.

Every day people ask me questions like these:
“Should I use a fast acting protein powder like whey or would casein be better? What if I mix both and also add a little bit of Soy? If I use all of them, what ratio of the three would be ideal and when should I take them?”
“I want to do the ephedrine-caffeine stack and it says to take 20 mg of ephedrine with 200 milligrams of caffeine. The ephedrine comes in 25 milligram tablets, so should I chip a little bit off the tablet to get the right ratio?”

Do you see the problem here?

These are legitimate questions, but they’re completely moot if you’re eating doughnuts and sitting on the couch all day long. Fix your diet and get your butt moving first, then worry about the little things.

Emerson said, “The height of the pinnacle is determined by the breadth of the base.” The heights you reach will depend entirely on how broad a foundation you build. Great coaches such as Vince Lombardi and John Wooden credited most of their success to drilling their players on fundamentals.

Forget about ALL the minutia until you have the fundamentals down cold!

Forget about supplement dosages

Forget about macronutrient cycling

Forget about tempo manipulation

Forget about glycemic indexes

Forget about the latest Bulgarian or Russian periodization program

Master the fundamentals first!

The fundamentals of fat loss include: (1) Do your cardio, (2) Lift weights, (3) Burn more calories than you consume (4) Eat 5-6 small, frequent meals and never skip meals, (5) Keep your fat intake low, but include small amounts of good fats, (6) Eat natural foods; avoid processed & refined foods, (7) eat more complex carbs, fruits & vegetables, (8) eat lean proteins with each meal, (9) Think positive: visualize yourself as you would like to be.

If you’re not doing all these things, and you’re looking for the perfect supplement stack or the optimum periodization plan, I’m afraid you’re barking up the wrong tree.
I don’t want you to think that details don’t matter – they do. The “Law of Accumulation” states that every success is a matter of hundreds or even thousands of tiny efforts that often go unnoticed or unappreciated. Everything counts. Everything either helps or hurts. Nothing is neutral.

The problem is when you get bogged down in minutia before you’ve even learned the basics. Minor details produce minor results. Major fundamentals produce major results.

Don’t major in minor things. Lay your foundation first, then move on to the finer points. And remember, as Jim Rohn says, always be suspicious of someone who says they’ve found a new fundamental.

4. KNOW YOUR CALORIES

The most important dietary factor in fat loss is not how many grams of carbohydrate, protein or fat you eat, the most important factor for fat loss is calories. Eat more than you burn each day and you will store fat. Eat less than you burn each day and you will lose fat.It’s just that simple.

Where the calories come from is important too, but unless you understand the calorie concept, nothing else matters.

I’m appalled at how many people claim to sincerely want to lose body fat who admit they haven’t a clue how many calories they eat.
Get serious! If you don’t have the faintest idea how much you’re eating, how can you expect to make any progress?

Did it ever occur to you that your ONLY problem might be overeating!
Do you realize that too much of anything gets stored as fat?

That’s right – even if you’re eating nothing but “natural and healthy” foods, if you eat too many of them, you’re still going to get fat.

Portion control, my friend, portion control!
On the other hand, maybe you’re under-eating and slowing down your metabolism. There’s a fine line.

5. NEVER, EVER QUIT! MAKE FITNESS A LIFESTYLE!

Do you know what is the biggest mistake made by beginners?
They quit!

Remember in the January issue, where I mentioned how attendance in our gym shoots up for about 6-8 weeks around New Year’s? Well, it’s back to normal now because all the quitters dropped out already.
What’s especially sad is that most people quit right when they’re on the verge of making substantial progress.

Remember: You’re never a failure as long as you’re working on the progressive realization of a worthy goal. But the second you quit, then it’s official – you’re a failure.
Quitting should not even be an option because…

FITNESS IS A LIFESTYLE!

Don’t let these four words slip by you just because it’s an oft-repeated cliché. This is an important mindset! You have to stop thinking of getting in shape for a New Year’s resolution, vacation or wedding (or a contest, you bodybuilders). You must start thinking about getting healthy and in shape FOR LIFE.

When you’re just starting out, firmly resolve that quitting is not even an option. Don’t approach this endeavor with an “I’ll try” attitude. If you accept quitting as a possibility, you might as well not even start; just grab that remote control, a bag of chips and get back on the couch where you were before.
Also, understand that results may come slowly in the beginning if you’re not the genetically-gifted type. This process requires great patience and persistence for most people.

Most beginners never allow themselves the time it takes to get any momentum going. They expect too much too soon, get discouraged and quit.
It takes a big push to get started. It’s like getting a rocket off the ground – it uses most of its fuel just launching off the pad, but once it’s in the air and the inertia has been overcome, it can keep going with very little energy expenditure. Don’t quit just because it’s difficult to “launch!”

6. GET A PERSONAL TRAINER, COACH, OR MENTOR

Life is too just too short to learn everything there is to know on your own. Don’t waste time climbing the ladder only to find it’s leaning against the wrong wall! Learn from the experts. Get a trainer, personal coach, or mentor to help you start right – right from the start.


7. JOIN A GYM IF YOU CAN, BUT A SET OF DUMBBELLS ARE MORE THAN ENOUGH TO GET YOU STARTED

. In a well-equipped gym, the possibilities are endless, the atmosphere is motivational and people are there to help you.

More often than not, however, beginners start at home. That being the case, I admit that you don’t need a gym to get started. You also don’t need any of that garbage advertised on late night TV. The only piece of equipment you need has existed for over 100 years – that’s right, the humble DUMBBELL!

Remember – don’t overcomplicate this – think basics, basics, basics (and dumbbells are as basic as it gets.)

Dumbbells are the single most versatile piece of equipment in existence. You can perform hundreds, even thousands of exercises with dumbbells.

Ladies, a set of 3 to 20 pounds will be more than sufficient. Guys, a set from 10 to 40 pounds should do the trick (for now). I’ve also heard wonderful things about Powerblock dumbbells for space-saving, although I don’t have first hand experience to cite.
If you also get yourself a bench and clear out a little corner in your favorite room, then you’re ready to roll!

Here it is – The beginner’s all-dumbbell routine:

1. Dumbbell bench press (chest)

2. Dumbbell side lateral raise (shoulders)

3. One arm dumbbell row (upper back)

4. Dumbbell extension behind head (triceps)

5. Dumbbell Bicep curl (biceps)

6. Dumbbell Lunges (thighs)

7. Dumbbell One leg calf raise (calves)

8. Dumbbell leg curl (hamstrings)

9. Crunches (abs)

There you have it. Simple and effective. At home or in a gym.

If you’re just starting, do this routine for 2-3 sets of 8-12 reps per exercise, except calves and abs which you can go up to 20 reps. Rest 1 minute between sets. You’ll train your whole body in each workout, 2 -3 three days per week, non-consecutive days.

After 3 – 6 months, you’ll probably need to add exercises and move up to a split routine. (So I guess I have to do another article, called 8 tips for intermediates: How to keep going).

8. WEIGHT TRAINING IS NOT OPTIONAL – IT’S MANDATORY!

It’s is a common misconception that you should start with aerobic workouts and lose the fat first before adding weight training.
Unfortunately, the best you can hope for from diet and aerobics alone is to become a “skinny fat person.” You may lose weight, but you’ll have a poor muscle to fat ratio and a “soft” appearance.

Obviously, weight training is the key to developing strength and muscle. What few people realize is that weight training also increases fat loss, although it occurs indirectly.

Weight training is anaerobic and burns carbohydrates (sugar).Cardio is aerobic and therefore burns fat. So it seems logical to focus on aerobic training for fat loss.
However, something interesting happens “beneath the surface” when you lift weights. Weight training increases your lean body mass – aerobic training does not.
Low calorie dieting and aerobic training without weight lifting can make you lose lean body mass. If you lose lean body mass, your metabolism slows down, and this makes it harder to lose fat.

If you increase your lean body mass, you increase your metabolic rate and this makes it easier to lose fat. With a faster metabolism, you’ll burn more fat all day long – even while you’re sleeping!

If you have limited time, and your main priority is fat loss, then do a very brief weight training program and spend the majority of your time concentrating on cardio. But never neglect the weights completely – always do both, and if possible, devote equal attention to each.





Remember , 80% of your goals come from your diet. 10% from your training.

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