Meal frequency is a much debated topic in the fitness and nutrition industries which started about 60 years ago and still continues to this day. Gyms worldwide echo with the sounds of trainees arguing over how many meals to eat in order to obtain maximum results! Have you ever heard that eating 6 meals a day speeds up your metabolism? [...]
So You Want To Be A Competitive Bodybuilder: Part 1
In the final moments before you step out from backstage and into the lights it dawns on you that you are finally here. All the years of weight training, the months of dieting and cardio, the days of planning your posing routine, color and who to thank are all done. Now there is nothing left [...]
Spinach Stuffed Turkey Or Chicken Rolls
Cut 4 thin slices of chicken or turkey breast. Put the slices between two pieces of wax paper or plastic wrap/foil and gently pound with a mallet until very thin. Trim the pounded breast until it is roughly a rectangle. Put the rest of the turkey breast in the blender, add the spinach, 1 egg, nutmeg, fresh black pepper and salt and blend. [...]
Raspberry Chocolate Protein Cookies
Directions: Pre heat oven at 180°C Mix all ingredients together you can make 10 cookies by putting 10 ‘balls’ on a baking paper Or you can use silicone cupcakes and make 10 raspberry chocolate protein cupcakes. This will be the same. Bake in the oven at 180°C for 25 minutes It’s important to let them cool completely before [...]
Preventing A Slow Metabolism: Understanding Metabolic Slowdown and Adaptation
Metabolic damage is essentially a drastic slowing of the metabolism that is caused by excessive calorie restriction, excessive cardio, and stress on the body.
I think I can speak for all good prep coaches out there when I say that there is probably not much that is [...]
Chocolate Protein Pancakes
Mix all the ingredients together in a bowl (It should be somewhat runny/liquid). Spray a skillet with non-stick spray and heat to medium. Pour the mixture into the skillet and spread it out with a spoon to a pancake shape or a few smaller pancakes (or make them in a special pan for little pancakes). Cook for a few minutes until you can [...]
College Nutrition 101
We remember when we were freshman in College, though we didn’t live on campus, we were very aware of the nutrition that was surrounding the students that did. When it comes to college food there is much to be desired. It usually tastes bad and it is usually not good for you. Most everything they cook is high fat or processed. [...]
The Safety Of High Protein Diets – Myths Dispelled
Ever since the day I first touched a weight I’ve heard them, the myths surrounding weightlifting and bodybuilding. I’m sure you’ve heard some of them at one time or another as well. Everything from “weightlifting stunts your growth” to “lifting weights shrinks your penis” to “you know [...]
Reverse Dieting Post Contest: Stay Lean And Grow
What we usually see when someone finishes a show is they go out and have a nice cheat meal after the show with family and friends, which is fine and I actually encourage it. Then Sunday comes and there’s breakfast and a few more meals off the plan, which is fine as well. The [...]
5 Game Changing Off-season Nutrition Tips
“Tis the season to be Jolly”…You all have heard this Xmas song right? Well, we say “Tis the season to be BULKY,” except you won’t be eating all those damn cookies like Santa did and you’ll have a lot more muscle mass. As we begin to get into off season mode, it is a time of excitement, more food, more carbs, we don’t [...]
