Tuesday, 21 June 2011


The truth is many people don't eat right because they can't cook. The basic fitness program starts with a good meal.



The truth is a great majority of people do not eat right because they cannot cook. There are some basic simple steps that will allow you to become confident in the kitchen. The basic fitness program starts with a good meal. This video will show you how to separate and cook egg whites.
It is important to be able to cook egg whites and not eat them raw. Sylvester Stallone popularized the idea of eating raw eggs in his movie "Rocky." Attempting this feat may land you a spot on "Fear Factor," but you will eventually develop deficiencies associated with eating raw eggs.
Egg whites are a very cheap and simple protein to prepare. I have lots of fitness athletes who basically live on egg whites as their primary source of protein. A dozen eggs can be very cheap, so please do not tell me that you cannot afford to eat correctly. Remember that egg whites are the best absorbing protein that you can eat; only whey protein is considered as good or better.

Wednesday, 18 May 2011

Meal Message !

Breakfast: 

Your body has just been catabolic for 4-9 hours without nutrients (depending on if you get up in the middle of the night). I recommend Ultra Size from Beverly andDorian Yates Approved ProPeptide. [Editor's Note: Optimum Pro Complex andLabrada Lean Body are also good]. These are mixtures of protein for immediate influx of amino acids and sustained slow protein absorption. Also oatmeal and whole eggs.

Mid-Morning:
A protein snack.

Pre-Workout:
Believe it, this is an ideal time to dose up on protein. I recommend a big protein meal (50g) before training! This can be a protein shake, (as above) an egg omelet or even meat and it should be entering your muscle cell about the time when you are just finishing training!

Post-Workout:
Here again, I recommend that you give yourself a bigger protein dose (60g) of protein, consisting mostly of quickly absorbed proteins such as whey isolate and hydrolysate. (Muscle Provider by Beverly and Bioplex are two good ones). This is the single most important time to get muscle fuel. You can also combine (4 scoops of two proteins like Beverly's Muscle Provider and Ultra Size). Glutamine, BCAA and creatine (as are found in Beverly Muscle Synergy) are powerful add ons. Try to get it all down within 15-25 minutes after your last set!

Post-Workout Meal:
After my post-workout protein shake, I drive home, shower and then immediately prepare a whole-food protein meal. For me, this is roughly an hour after my post-workout protein shake. This is surge of slow protein. Steak, eggs, cottage cheese (a great source of casein), or lean grilled hamburger.

Before Bed:
Before bed is another crucial time to pound the protein. You want a slow protein, either in the form of an egg white or milk protein/casein shake (Dorian Yates Approved ProPeptide, Beverly 100% Egg or Beverly Ultra Size). Adding some fats into your shake (in the form of added flax oil or half-and-half cream) will give you concentrated calories for growth.

Middle Of The Night:
If you choose to try a middle of the night feeding, go for a smaller but nutrient dense protein with some fat (once again, flax oil or cream) added and have it pre-made.
Besides calorie load, to gain maximum lean muscle, use proteins! Additional supplements can be glutamine, creatine, BCAA, omega 3 fats, liver and a vitamin-mineral supplement, in this order.

Tuesday, 10 May 2011

F for Effort

Every day is a new day. Every day has an impact on your results and how much you are going to achieve.If you decide to eat badly for one or two days, this will effect your results as it cuts your rhythm right in half. It is ok to have a cheat day every now and then.But just remember that eating healthy was your choice and if you don't like it don't do it.I'm sure for all those people out there that work hard and get the results they are working towards can justify the fact that is totally worth it.

Sunday, 8 May 2011

Kai Greene

He is an extremely dedicated athlete with immense focus and a mind set that helps him produce unbelievable results. His diet takes time and knowledge to understand as it is extremely intense and unique.At one stage Kai was eating 50 egg whites a day. He also had protein intake of 850 grams every day! He is a great role model to myself and many others involved in this sport.

QUICK TIP

Rather Eat smaller meals in larger intervals throughout the day. Preferably 5-7 meals per day.With an average of 2 hours between each meal. This speeds up your metabolism and will help you to get in higher amounts of protein and carbs.

Saturday, 7 May 2011

FAT DOES NOT MAKE YOU FAT. NOT EATING MAKES YOU FAT.