Archive for the ‘Muscle Building Nutrition’ Category

To See The Future Look At The Past

By On October 11, 2011 No Comments

Excerpts from “Vince Gironda Legend And Myth” by Alan Palmieri

Vince Gironda, a legend in bodybuilding history will be forever be immortalized not only for his unique approach to bodybuilding but his unique approach with people as well. Perhaps the most controversial individual bodybuilding has ever known and without a doubt, Vince himself made certain it was that way. Vince was a master of many things.

He was also lacking in some areas, such as marketing techniques. Vince was at his best however, when he could cause controversy and he was definitely a master at doing so.

Loved by some, hated by others… all would have to agree Vince Gironda had a passion for bodybuilding.

The following are exerpts taken from the newly updated Vince Gironda Legend And Myth.

The information exchanged was fast and furious. I would reflect for days about what I was told. In fact I would have to carefully consider all of it and would have to put it into some order, in my mind, before I could fully grasp what I needed to get out of it.

Sometimes it was frustrating, I felt like I was being bombarded with things I would never understand unless I could sit down with him face to face. In time, with patience on my part, I could sort it all out and see the message. For me, the confusion that some might find in my not condensing by subject, represents a more realistic picture of what I want to present.

This book is not only about Vince it is also my sharing with you the much too short experiences I had with him as well as the valuable methods he preached.

“What do you want?” Is this Vince, I asked? “What do you want?” I would like to speak to Vince Gironda please. “Look for the third time what do you want?” “I don’t have time to play phone games!”

This was exactly how my first phone call to Vince went. Surprised? A little, I had already heard and read about his reputation and although you may have heard stories, nothing is quite like getting hit with it first hand. It didn’t take me long to realize I was talking to the real thing and it made me hesitate long enough for Vince to say: “I’m busy, call me back when you get your act together”.

Wait Vince, I said, “I’m calling long distance from Tennessee and I would like to ask you a question.”

Years ago but it seems like only yesterday. Hard to believe time goes by so fast.  I don’t recall the year I first talked with Vince but believe it to be sometime in the late sixties. I was active in bodybuilding in the 60’s, a time I consider the “Golden Era” of bodybuilding. The phone calls and correspondence continued well into the 70’s. I wish I had held onto all the letters but I still have the courses he sent. Worn and used they are still a keepsake I pick up from time to time just as I do other items I have from that period of time.

Deserving or not… true or not, Vince had a reputation for being rude and abrupt and that’s putting it mildly. He also had a reputation for being one of the most knowledgeable, innovative, and intelligent people connected with bodybuilding. It has been said that Vince was self-taught in anatomy and kinesiology. He developed methods and techniques through experimentation, observation, and creativity that set the standard for bodybuilding years ago and are still followed today, time tested and proven.

It was Vince’s reputation for knowing all the ins and outs of bodybuilding that I wanted to tap into. I felt if I was going to be able to do that I would have to put up with his harsh, direct manner and so I did. Glad I did as a matter of fact. What I discovered was Vince also had another side that was not so well publicized, one of being willing to share his knowledge with someone who would listen and follow what he said; exactly what he said and to the letter. Don’t and he would spit you out in a New York second.

For some reason, unknown to me, Vince also showed interest and understanding for my questions in each conversation and correspondence. It was almost like he was a different person from what I had heard about him and our first phone conversation.

Sure he would rant and rave but he also made certain I understood exactly what he was talking about. He must have had a good memory because I would call him two or three months later and he would ask direct questions related to what we discussed previously without me even brining subjects up. He had a knack for getting his point across like I have never seen, before or since. Say what you want about Vince but you can’t say he ever had a difficult time letting you know what he thought.

People change as they go through life. I do, those reading have or will, and I am certain Vince did. All I can tell you is that if he changed his philosophy or ideas about bodybuilding they were either before or after I was communicating with him.

During the years I had a relationship with Vince, he remained consistent. I’m not sure I could write all he spoke of or what I learned from him. I must admit, although I never disagreed with him, I didn’t accept everything he told me.  Maybe that was a mistake. I knew then and I believe today he was way ahead of his time in many respects.

During the period I communicated with Vince I was already aware of my genetic limitations and grew to accept the fact I would never be a world-class bodybuilder. A local reputation would have to do and I would live with it. I also learned from Vince that one should build on what they have instead of trying to create something they do not have.

Create illusions, just like a magician. Take what you have, blend it together and capitalize on your strengths. Easier said then done, especially when it is being said on the phone and through the mail three thousand miles apart. But it made sense, a lot of sense.

Vince himself was not a large man and I think this is why he stressed proportion and symmetry so much. I have no doubt he would not accept what our sport has become today. Size has its place but there is a limit to what is really appealing. Of course I might be wrong but I just can’t see Vince putting his stamp of approval on what the sport has become.

As unique as his thinking and methods were, if you look at them closely you will find they are built on a very basic foundation, a very solid foundation at that. Some of his concepts are today being exalted as being “New Breakthroughs.” All you have to do is look at the past to see the future.

Did Vince believe everything he preached? I really don’t know! I do know he could justify anything he said about bodybuilding and make a case strong enough so those that scoffed would leave and try it anyway. In secret mind you, so that no one would know they tried his latest theory or method. I honestly believe he was sincere in what he said and I also believe just as strongly he was an excellent promoter.

He knew how to promote his beliefs, his methods and concepts, his gym. I didn’t and still don’t see anything wrong with that. After all, business, any business, relies on being able to sell in order to stay open and profitable. The gym and health and fitness business is difficult no matter how you look at it. Vince was a success in the industry for many years, mainly due to his excellent ability to promote.

Although he was a great promoter, perhaps the greatest trainer, and acclaimed author, he was not a great businessman. His interest was not business but in training and writing.

Most people associate Vince with Larry Scott but there were others, many others.  Some stayed with him and others left. As times changed, so did bodybuilding as well as those involved with the sport. People became different. Arnold ushered in a new era. I’m still not certain whether I consider Arnold as the end of the “Golden Era” of bodybuilding or the beginning of a new era. Either way I think his arrival on the scene was at the same time a change was taking place. Did Arnold bring about the change or was change evolving on its own is a question for debate that has supporters on both sides.

…. During one phone conversation concerning my arm training Vince yelled; “cut back, cut back, cut back.” “Take one full week off from all training and when you resume do exactly one half of what you’re presently doing.” “But Vince,” I said. Slam, he hung up. I tried to call him back but someone else picked up the phone and informed me Vince was busy. I called for two weeks before Vince would talk to me again. Typical Gironda!

When he spoke you were to listen and follow. I guess a lot of people would have gone on their way and just cussed him. Deep down I felt he knew I was sincere and I absolutely knew I wanted his experience and insight so I kept calling and writing. When I finally reached him he let me know that it was not his policy to accept phone calls and talk training over the phone. Like I stated earlier, I don’t know why but this limited relationship continued on and I did call and we did talk training.

 The Story Continues….in the NEW
“Vince Gironda Legend & Myth.”

Close and Personal With Bodybuilding Legend Skip LaCour

By On September 23, 2011 2 Comments

Interviewed by Elliott Hulse

Today I’d like to introduce you to Skip LaCour who has established himself as a leader in the bodybuilding world.  In his passionate effort to propel training, nutrition, supplementation, and mental strategies forward, he has authored ten books, produced six videos, and has frequently contributed to several international magazines. He has accomplished all of this and more while simultaneously becoming one of the world’s best drug-free bodybuilders.  After reading his HIGHLY recommended new eBook Simple Bodybuilding Nutrition, Skip was kind enough to answer some questions for us!

EH:  Were you always muscular? I haven’t seen many pictures of you when you were younger or skinny.

SL:  To make it to the elite level of drug free bodybuilding, you must have a combination of very good genetics, an extraordinary work ethic, be consistent with your training and eating habits, and be intelligent in your approach to training and eating. I believe I had ALL of those components working for me—and that’s why I’m known around the world for what I do and have been for such a long period of time.

If you do not have all of those components working for you, you can still build an admirable physique. You just may have a challenge getting to the elite level.

I had a decent amount of size when I was younger, great shape to my muscles, was strong and athletic. So, I don’t have a “Skinny Skippy” story to tell you.

I do have a story to tell of effective and efficient eating strategies—regardless of what your genetic conditions may be. I can help you make the most out of what you’ve been given—and find ways to overcome what you weren’t. And, that should be everybody’s goal: Become the very best YOU can be. You simply MUST NOT make your journey of toward great physical development a contest between you and other people.

I also have a story to tell of effective and efficient mental strategies. I have a story to tell of work ethic, longevity, and dedication. Those qualities are oftentimes  far more important than the specific training or eating strategy a person chooses.

I didn’t even start bodybuilding until I was 27 years old which most people would think is too old to get into bodybuilding and progress as far as I did as a competitor.

EH:  That’s some great advice which leads me to my next question.  You’re also involved with personal development and your MANformation personal development for men. I’m wondering if the lessons you learned from bodybuilding carry over to the rest of your life? Or, did you take the personal development skills that you teach and apply them to becoming a champion bodybuilder? Which came first—or did they develop together? 

SL:  I’ve been heavily involved in personal development even since the age of 21. That’s when an employee I managed at my job took me to a Zig Ziglar seminar. That seminar changed the direction of my life.

Many years later, I really started studying the work of Tony Robbins. I became such a great student of his work that he put me in one of his infomercials as an example of success that ran on television for years.

In was in those seminars and workshops that I made of the ambitious goals and specific plans to become the best drug free bodybuilder in the world, help others achieve their personal goals both inside and outside of the gym, and make my living doing what I love to do. At that time, I was a manager for a large grocery store chain.

After I retired from competitive bodybuilding, I became a motivational speaker and conducted seminars about self-improvement. My seminars evolved into my MANformation courses.

When you become more aware of the Alpha Male Leadership characteristics that I outline in my MANformation courses; appreciate how they can affect the quality of your life; learn how to adopt them into your own personality; and practice these skills, you’ll have more options in life. “Options” are all the things in life you REALLY want—and they are far more than all of those things in life that you merely settle for. Money, power, and relationships/sex are examples of the options in life many that men want, want more of, or a better quality what they already have.

MANformation a combination of all of my life experiences—including bodybuilding. Especially handling everything that comes with putting your opinions “out there” as a leader.

In many ways, MANformation is my personal story striving for success in life. It is a culmination of what I learned from the great peak performance coaches and motivational speakers I studied under—and then translated those lessons into my own life. It’s my journey figuring out how to effectively deal with the up and downs; good and bad; high and lows; and everything else that life inevitably put in your path.

My MANformation Alpha Leadership Strategies audio courses have “struck a nerve” (in a good way) in thousands of bodybuilders at every level—from beginners all the way up to advanced competitive bodybuilders.

EH:  That course sounds life changing.  It’s on my wishlist now and I’m looking forward to learning more.  Switching gears, what is the main variable that needs adjusting if you’re a hardgainer and have trouble putting on muscle?  What would a hard gainer adjust compared to someone who has more fat to lose?

SL:  I really don’t like the “hardgainer label” people choose to brand themselves with. The Law of Relativity states that “nothing has any value unless compared to something else.” So, obviously a person has consciously chosen someone with better genetics to compare themselves to when labeling themselves as a hardgainer.

Why not pick someone who has the same genetics potential as you? Why not pick someone who has worse genetic potentail than you? Everyone could consider themselves a hardgainer if they compared themselves to the “right” person (or, in this case the “wrong” person). Hell, there are plenty of bodybuilders at the elite level who I could compare myself to and then brand myself a hardgainer.

I just don’t see the point of branding yourself with such a disempowering identity–especially in bodybuilding that takes commitment and discipline many times a day and every single day. “Well, I am hardgainer—but I’m going to get to the gym and do this training program—but I’m only going to get average results. Well, I’m a hardgainer but I am going to stick to this diet and stay away from all the food that taste amazing—but I’m only going to get average results.”

Look, we all have what we have. Our job is to make the very best with what we have. You do that by following through with the basics of training, nutrition, AND an outstanding mindset.

The less gifted you are, the more you need to follow through with the physical and mental basics and probably do so for a longer period of time.

EH:  That’s very helpful, I hadn’t thought of it that way. Do you have any suggestions for losing body fat while training for strength in regards to nutrition?

SL:  You can lose body fat and train for strength at the same time. You do not have to make it and “either/or” situation. You must strive to make it an “and” situation.

That takes a lot of focus and discipline in the gym and at the “dinner table”—but I think most people realize that.

What will separate those who succeed from those who struggle are a person’s eating habits. You have to plan your day in advance and be prepared and organized to eat all of your meals. Eating five or six meals a day works. Following through on a consistent basis is the key to success.

EH:  Many athletes want to increase muscle mass and decrease body fat to improve performance in their respected sports. Would you recommend that athletes who practice a sport daily eat in a similar way that a bodybuilder would in order to gain muscle and lose fat?

SL:  Yes. It works. It’s all about feeding the body the calories and nutrients it needs throughout the day to help it run optimally.

Eating all of your meals every day and getting enough protein, carbohydrates, and good fats is what you need to do. There is no secret plan—although some plans are better than others. Do what works like a machine. Step up and get it done. It doesn’t matter what sport you play.

Now, if a person isn’t committed to do what they must to build the maximum amount of muscle, get their body fat down to lower levels, and be string in the gym, that’s fine. A person just needs to accept that and stop looking for easy answers and methods to achieve success. You either need to raise your standards—or lower your expectations.

EH:  Now that’s a great quote!  Skip, is there such thing as a perfect muscle building diet?

SL:  Yes, there is. The one you believe in and follow through with on a consistent basis.

After committing and following through with just about any diet, you’ll have the practical experience, knowledge, and momentum to make the necessary adjustments to find out exactly what works best for you. It’s a process. The chances are great that you are not going to find the “perfect diet” for you in your first attempt. But, rest assured, you will have good gains if you stick to it. If your diet doesn’t “work” it could very well be your mindset, execution, and consistency that are the problems.

A healthy, mentally flexible person should say when evaluating a diet plan something like this: “That diet I tried for several months had some great aspects to it. This is what I like about it and this is what I learned. I can take what I learned and make adjustments from there.”

Too many people complain about their diets when they should be putting most of the blame on the person they see in the mirror. (When they are standing in front of that mirror by themselves, of course.)

I’m not saying all diets are the same and any diet is just as effective as any other. I am saying that people make their search for the perfect diet far more complicated that it has to be.

It basically all comes down to five different variables, gentlemen: How many calories; How much protein; How many carbohydrates; How much fat; and how many meals are you going to break those calories into throughout the day.

You need to get the help you need to figure those variables out without driving yourself crazy. You need to get yourself a “coach” and shave time, frustration, confusion, and overwhelm.

EH:  To really get results with a meal plan do you have to measure your food and count calories?

SL:  I think that measuring your food is very helpful at the very start of your physical improvement journey until you can “eyeball” it.  I suggest that everyone measures their food for at least a few weeks – just for the knowledge and experience you’ll gain.  I, myself, certainly did that at the beginning of my journey.  It’s an extremely helpful exercise and lesson that will provide you with insight that will last the rest of your life.

EH:  Thank you so much for your time and sharing your insight with us.  Hopefully we can do this again real soon.  note:  If you’d like to learn more about Skip LaCour’s nutrition planning visit the link below.

6X National Champion Bodybuilder Skip Lacour Shares His Nutrition Secrets In…
Simple Bodybuilding Nutrition – CLICK HERE


The Bulking & Cutting Approach to Building Muscle

By On June 7, 2011 8 Comments

If you’ve been following our blog for a while now you’re well aware that Elliott and I do not think that Bulking and Cutting is the best way to add lean muscle mass. Nutritionist Kyle Leon shares our same point of view but brings up a few interesting points in the video below. You’ll want to pay special attention to the part where he mentions fat cell hyperplasia. According to Kyle these are fat cells that NEVER go away. Just click play button to learn more about the bulking and cutting approach to building muscle.

Kyle seems to think bulking can lead to Puffy Moon Face. We disagree, we think it can lead to Puffy Muscle Syndrome or Male PMS :)

CLICK HERE to Watch this Free Presentation
For an Alternative to Bulking and Cutting

3 Exceptional Muscle Building Tips

By On June 7, 2011 No Comments

Warrior Physique Report – Free Update

By On June 1, 2011 1 Comment


If you are reading this, then you and I may be from the same tribe of Hard Core Strength Warriors!

We are men who are in a constant, desperate search for new training challenges that push the limits of our physical, mental and emotional potential.

We are obsessed with getting stronger, becoming more athletic and dominating every challenge we’re offered.
“Getting fit” is not good enough for us.

You and I NEED to test our will, throw caution to the wind and hold achievement, not safety as our ultimate goal in fitness and in life!


In this report let us explore how some of this planet’s all-time greatest elite warriors of the past developed some physiques that have become legendary! If you feel like you’re close to becoming a desk jockey or you want to feel like you did in college, revive your energy, build lean muscle mass while burning fat as fast as possible all while making yourself as uncomfortable as possible than download this free PDF right now.

If you Want the Physique of a Warrior You Have To Train Like A Warrior!

Raw Egg Whites & Chicken Breast Shake!

By On April 22, 2011 19 Comments

While we’ve been on the topic of crazy mass building methods… one of my good buddies sent me this video of a Japanese bodybuilder by the name of Katsumi Kitamura a few years ago. (by the way, this dude is dead now… seems he died of heart failure due to severe dehydration and mineral imbalances, go figure.)

While you might think this video is crazy, I bet its only the tip of the iceberg for what some guys are willing to do to gain mass.  (and after reading some of YOUR stories… I know you’ve seen some weird stuff too!)

Today I just wanted to share an update on a project that I am working on.

In the spirit of the true Hybrid Muscle Building tradition I am committed to ONLY bringing you information that “makes sense”.

Hard science backed by credible references.

When Lean Hybrid Reloaded (for getting leaner) launched in February 2011 I introduced you to the concept of “macro nutrient cycling” brought to our attention by Ori Hoffmeckler.  I also shared my experiences with Intermittent Fasting that I discovered by studying the work of Brad Pilon.

Next week I am going to introduce you to two very important, but “unsung” heroes in the world of MASS GAINING.  These guys have been working behind the scenes for decades and have brought insight and inspiration to some of the most world renowned fitness experts, like Bill Phillips, and bodybuilders.

The first gentleman is Dr. Torbjorn (pronounced Tor-b-yorn) Akerfeldt who was a scientist (in endocrinology, physiology, pharmacology and nutrition) and real-world bodybuilder, (6’ 1”, 225 lbs., with 8% body fat).  Dr. Torbjorn’s method for building EXTREME amounts of muscle mass in minimal time.

What I like most about Dr. Torbjorn’s mass building method is that it is perfectly aligned with several of our Hybrid Philosophies including “cyclical” nutrition / training, as well as in regards to the folly of  “bulking and cutting”

Next, you can look forward to learning EVERYTHING you need to know about this “Hybrid Mass Building” method from one our good friends and most trusted resources Dennis Weis.

Dennis was a  top level titled Power-Bodybuilding champion. He is also a hard-hitting, uncompromising freelance professional writer and investigative research consultant in the fields of bodybuilding, nutrition, physiology, and powerlifting.  You may be familiar with some of his work published in Bodybuilding Monthly (U.K. publication), Exercise For Men Only, Hardgainer (Nicosia, Cyprus, publication), Iron Man, Muscle & Fitness, MuscleMag Int’l, Natural Bodybuilding & Fitness and Reps!

If you are as sick of all of the Mass Building Mayhem as I am and would rather learn a HYBRID method for building mass than drinking the “muscle sludge shake” in that video above then I think you are really going to like what Mike and I are going to share with you next week.

Have an awesome weekend fellas ;)



The Worst Mass Building Blunders Ever

By On April 20, 2011 51 Comments

One of the most common quotes often recited by people who have used our Lean Hybrid Muscle Reloaded program is “your system just makes perfect sense!”

I gotta admit that I DID put a ton of time into creating the system as well as into testing it out at my gym for over a year.  So, if everything in the program seems well thought out and calculated, thats because it is!

Something else that I’ve got to admit to is devising and trying out some really weird and wacky means for gaining weight and building muscle mass.  Some of these goofy mass gaining tactics were shared with me by friends, and a few others I had just plain “pulled out of my ass”.

I began weight training using a power rack, barbell and about 300 pounds of Olympic plates in my parents basement when I was 14 years old.

At that time my uncle had just gotten his personal trainer’s license and committed to teaching me and my younger brothers how to train properly with the weights in our basement.

After a few months of learning the barbell basics my uncle decided that it was time to “step it up” and add some mass gaining nutrition strategies to our program since I needed to get bigger and heavier to play football.

As a great coach and trainer my uncle devised an incredible meal plan for me to follow that included three whole foods meals and three “weight gainer” shakes per day.

Now, if you are not familiar with what your typical weight gainer’s shake was like back in 1995… just imagine mixing 12 tablespoons of chocolate Quick, 10 tablespoons of sugar, maple syrup, flour and whole milk into one of those red and white Big Gulp cups you see fat kids walking out of 7 Eleven and sipping Slurpies from on hot summer evenings.

Well, as a high school kid eager to gain mass I decided that if I were to gain as much mass as possible in the minimum amount of time, that perhaps I should suck down one of these big, nasty insulin spikers WITH each one of my regular meals.

Imagine drinking a shake that had over 3,500 calories and 112 grams of sugar along with your meal of chicken wings and white rice!

Forget about gaining “puffy muscle”, I just got FAT!

In 9th grade I was 160 pounds with six pack abs, by the time I was graduating 10th grade I was 210 pounds with a double chin.

Did I gain mass?

Was I stronger?

Then was this really a “muscle building blunder”?
I don’t know… you tell me!

There are just some things that I do, to get what I want, that ends up costing us more than I get from it.

For instance, a friend told me yesterday that his college football coach had him eating raw potatoes, like they were apples, several times per day!

I don’t know about you, but I’d say that the indigestion and colon blowing that may be associated with eating raw tubers may not be worth gaining a few extra pounds.

And how about this GOMAD diet?

Before the age of pasteurization for so-called “public safety” (ie. shelf life), milk was actually an incredible super food loaded with live enzymes and beneficial bacteria.

But now, with all I know about the disgusting and dangerous side effects of drinking processed milkI might as well just invest in some injectable testosterone and deal with the shrinking testicles over chronic persistent farting… at least my tiny testes wouldn’t send my four young children running away from me like the Japanese from Godzilla.

Now, if you are desperate to gain mass I can totally see why you’d go about trying almost ANYTHING to watch the scale dial move forward an inch or two…. and if you’re anything like me you’re not scared to get a little wacky or weird about it.

I enjoyed a real hearty, tear jerking, belly laugh out loud when recounting some of the crazy things I have personally done and hearing stories from what others on the “path to mass” have experimented with.

So, I’d like to keep the smiles bright just a little bit longer and learn about some of the wackiest muscle building blunders YOU have made.

It can be anything from a psychotic diet to some magical workout or even a strange superstition about smearing bull’s semen on your forehead at night before sleep… whatever!

Just post your story below!

As you think about your story keep in mind that II am pulling the strings to license an amazing “anabolic cycling” mass building system devised by a doctor of physiology that I learned about.

And just like Lean Hybrid Muscle, this guy’s mass building stuff “just makes perfect sense”! :)

Looking forward to your stories!

To Buy Or Not to Buy Metabolic Cooking?

By On April 7, 2011 2 Comments

Competitive bodybuilder, fitness coach and nutritionist Dave Ruel—aka the ‘Muscle Cook’—says that he has three passions in life:

1) bodybuilding
2) nutrition
3) cooking

Dave’s particular passions for nutrition and cooking have led him to begin authoring strength training-focused cookbooks/guides. His latest work is entitled Metabolic Cooking. Countless different bodybuilding cookbooks are published each year, but what’s exciting and different about Dave is that unlike most others, his approach to bodybuilding and fitness nutrition isn’t boring.

In fact, Dave promises that not only are his recipes remarkably healthy, but they’re extremely tasty too. Now that sounds like something I can sink my teeth into, so let’s take a look.

Dave says that Metabolic Cooking is geared towards persons who are trying to shed excess body fat. The program is actually comprised of several volumes.

First, there is a 50-page Fat Loss Optimizer cooking and nutrition guide. Here, Dave lays out the foundation of his approach to cooking for fat loss. The Metabolic Profile is one of the key concepts that you need to understand before diving into the program. As you review the cookbooks, you’ll find the recipes based on the particular nutrients included, referred to as proteins (P), carbohydrates (C), fats (F), and vegetables (V).

Dave has created each of his recipes so that you eat various combinations of these with each recipe. This helps promote the overall metabolic boosting benefits of the program, helping you to shed unwanted body fat.

Each recipe in the book has its own metabolic profile. The guidelines for this metabolic profiling approach are not difficult to follow: the Ps contain 15 grams of protein per serving; the Cs contain 10 grams of carbs per serving; the Fs contain 5 grams of fat per serving; and the Vs contain enough vegetables to be equivalent to one serving size. He recommends that you eat four to six servings of vegetables each day and says that you can add veggies to as many meals as possible throughout the day. The program is based on a six-meal-a-day strategy, with three main meals (break, lunch and dinner) and three snacks (mid-morning, mid-afternoon and before bedtime). Carbs are eaten early in the day at breakfast, with the mid-morning snack and at lunch time. Other than vegetables, carbs are not part of the three later meals or snacks. Proteins and fats are a part of all meals and snacks, however.

There are nine different cookbooks that comprise Metabolic Cooking: breakfast, chicken and poultry; fish and seafood; pork; red meat; sides; smoothies; snacks; and vegetarian dishes. You certainly won’t get bored because there are more than 200 different fat burning recipes to choose from, with each recipe coming complete with its own nutrition profile along with directions how to prepare it.

Each cookbook comes with a nice assortment of anywhere from 14 to 30 recipes to choose from, with the majority of them being pretty simple to prepare. Like any sound fat-loss nutrition plan, Metabolic Cooking places a strong emphasis on breakfast. According to Dave, “Having a well balanced breakfast that includes all three nutrients including proteins (P), carbohydrates (C), and healthy fats (F) is the best way to get your metabolism jump-started for the day and ensure that you have energy to spare as you go about your morning.” A healthy well-balanced breakfast is essential to setting your body’s ‘metabolic pace’ in fat-burning mode throughout the day. Numerous studies have found that people who eat a healthy breakfast burn more calories and fat throughout the day than non-breakfast eaters.

Complex recipes with lots of uncommon ingredients and complicated preparation instructions are what turn me away from a lot of ‘healthy’ cookbooks I’ve seen over the years. It’s a shame but I’ve tossed plenty of otherwise great bodybuilding/fitness cookbooks into the recycling bin because the recipes were just so flipping complicated to prepare. I’m happy to report though, that Dave Ruel apparently feels the same way.

Sample Recipe for Asian Turkey Burgers

Going through the ingredient lists in the various cookbooks I hardly ran into anything at all that might be difficult to find and even nearly all of the recipes only involve 3 to 6 steps to prepare. Even for someone who is ‘challenged’ in terms of cooking skills, Dave’s Metabolic Cooking recipes are manageable.

But, I’ve saved the best part for last—not only are Dave’s recipes healthy and simple to prepare, but they’re downright tasty too! His dishes really run the gamut of cuisines, so whether you’ve got a taste for Mexican, Asian, Italian, vegetarian or down-home American fare, you’ll find something for you.

You also get a broad variety of choices in terms of poultry, pork, seafood, fish, red meats and vegetarian choices so you’ll be able to mix things up as much as you like. You also get a fantastic selection of snacks and smoothies too so you won’t have to deal with any of those nasty hunger pangs between meals.

Now let’s get to the bottom line—can following Dave’s Metabolic Cooking plan help you to shed unwanted body fat? The answer to that question is a resounding yes—with the caveat that nutrition isn’t the only component of a realistic fat-loss strategy. Other things such as regularly exercising, getting plenty of sleep, not smoking and not drinking excessively are important too. I’ve looked through the recipes and can say that Dave has indeed done his homework.

But in terms of establishing a sound nutritional foundation for fat loss, you can’t go wrong with Dave Ruel’s Metabolic Cooking plan.

1 Simple Modification To Lower Body Fat

By On November 3, 2010 3 Comments

modification to lose fat

I’m going to cut right to the chase and get to the point.

Eat more veggies than starchy foods for your carbohydrate source

Here’s why:

The end result of all carbohydrates broken down by the body is glucose, also called blood sugar.

So whether it’s a spoon of sugar, a piece of bread, or some broccoli, the body breaks each down to use as its main fuel source, blood sugar.

The difference between some of these carbohydrates is the rate in which the body metabolizes them, or breaks them down, to use as blood sugar.

There are simple carbohydrates like fruit, syrup, and sugar and there are complex carbohydrates like bread, pasta, potatoes, and oatmeal.


Why Do Diets Fail?

By On October 27, 2010 6 Comments

by Patrick McGuire

best-worst-dietsIt seems every other week there’s a new diet, weight loss or fat burning system released.  When something is new there’s usually a lot of hype and people get pretty excited which is normal.  It doesn’t help that our in boxes gets flooded with raving reviews.

What I want to do today is give you a quick overview of the World’s Most Popular Diets.  Elliott and I always encourage you to empower yourself and make informed decisions.  We’re hoping by the end of this article you’ll be better equipped to judge a solid fat loss program versus something that claims to be a magic bullet.

There are a lot of different types of diets out there. However, there is a balanced solution that will allow you to lose weight and maintain Your Best Body Ever.   The solution is to follow a proven effective fat loss program that includes a combination of a balanced macronutrient ratio (protein to carbohydrate to fat) with a slightly restricted calorie intake while increasing your energy expenditure each day through increased activity.

Summarized this means exercise more, eat a little less and make sure you’re getting enough protein, fat and carbohydrates.

You want to hear something interesting?

Of all the diets in the world, with all of their different marketing programs, there are only four basic diet philosophies.

(Oh before I forget I want to thank my friend Patrick McGuire of Empowered Nutrition for sharing and teaching his knowledge on this topic.  I’ve got a really cool story to tell you about “Pat” but I’ll save that for later.)

Like I was saying, most programs you see are variations of the four main diets explained below.