Category Archives for "Nutrition"

the fat burning kitchen review

The Fat Burning Kitchen By Mike Geary Review

the fat burning kitchen reviewAbout a year ago, I read Mike Geary’s Fat Burning Kitchen and was very impressed by the information contained in this book.

His book had a positive influence on my diet, which lead to healthier eating habits and a ton of other amazing benefits which I will run through in this review.

Fat Burning Kitchen Review

Fat burning Kitchen is a great book for any guy who demands their food tastes amazing and is part of a good natural body bodybuilding diet.

If you’re like most people, your first thoughts probably consisted of calorie counting, lowering your food intake, substituting some foods with healthier alternatives, or completely cutting other foods out altogether.

Note: This is just a reviewClick Here To Visit The Fat Burning Kitchen Main Website

Even though those are all very reasonable things to relate to dieting, what if I told you that you’re still missing out on some very important information regarding the foods you actually think you should consume?

Many people would be shocked to discover that there are numerous foods being touted as healthy and suggested as important additions to their meals that actually do their bodies more harm than good.

Not only are these foods unhealthier than one might imagine, but they also contradict your weight loss goals by doing the opposite and leading to weight gain.

Mike Geary’s new eBook exposes many of these foods. It provides you with the true “principals of fat loss” along with numerous simple tips, tweaks, and hacks that can be made to your new and/or current diet.

This information alone will have you on the proper path to fat loss in no time.

A Bit About Mike

If you aren’t aware of who exactly Mike Geary is, let’s just start by saying this guy really knows his stuff.

He’s been in the industry for a little over 20 years. Not only is he a renowned certified personal trainer, nutrition adviser, and well known fitness author, but he’s even the creator of the extremely popular book “The Truth About Six Pack Abs”.

Subscribers of health magazines such as “Oxygen” and “Muscle & Fitness” have probably read many of his articles and tips as he’s one of their favorite contributing authors.

What’s Inside?

The purpose behind this popular eBook is to provide its readers with a proper step by step guide towards completely transforming their eating habits.

It educates people on the most dangerous foods in their current diets and gives advice on what to replace them with. These replacements usually consist of various foods with high fat burning potential along with a variety of healthy fruits and vegetables.

Readers also obtain detailed information on how to properly evaluate numerous foods on a nutritional level. This helps to eliminate some of the confusion associated with eating healthy.

The Fat Burning Kitchen by Mike Geary goes even further and uses newly discovered scientific facts regarding many of the popular foods being eaten on a daily basis to educate users on the harm they cause.

Most of them are actually being consumed more by individuals who are trying to live a healthier lifestyle.

For example, I was shocked to discover the medical link made between Alzheimer’s, cancer, and various types of diabetes with the consumption of whole wheat. That’s just the tip of the ice berg.

fat burning kitchen book

This book is full of this type of “not so common” knowledge.

Also, within its pages you’ll discover countless actionable steps that you can use to not only get rid of fat permanently but also quickly.

You will be taught how to activate your body’s own personal fat eradicating hormones, increase your metabolism, and even repair your digestive system. All of things are conducive to living a longer, healthier life.

The 2 Phases of the Fat Burning Kitchen

In order to make things as simple as possible, the 123 pages of The Fat Burning Kitchen eBook is broken down into 2 separate phases.

The purpose of phase one is to educate you on what many of the harmful foods are and why you should be getting rid of them. Expect to be shocked a lot during this phase.

You’ll be amazed at how many things you thought were healthy that actually aren’t at all. Almost half my pantry went straight to the trash while reading this part.

The book is written in two phases. The first phase of the program will show you how and why you should get rid of certain types of food that are very often believed to be healthy (when in fact they are not only speeding up weight gain and making you fat dramatically, but also cause hazards to our health in the long run).

Phase 1 consists of 10 chapters that cover the different foods and drinks that are not only causing you dramatic weight gain but are creating real hazards to your health as well.

These chapters are as follows:

Phase 1: Chapters 1-10

1. “Foods Made with Refined Flour and Corn Products”

2. “Food & Drinks Containing High Fructose Corn Syrup”

3. “Margarines, Vegetable Oils, Trans Fats, Crisco”

4. “Artificial Sweeteners – Splenda, NutraSweet, Saccharin”

5. “Commercial Pasteurized Dairy”

6. “Commercially Raised Meats; Farm-Raised Fish”

7. “Soymilk, Tofu, TVP”

8. “Sports/Energy Drinks”

9. “Energy Bars”

10. “Processed Foods, Weight-loss Meals, Diet Snacks, and Diet Desserts”

Phase 2 of the books provides information of the correct food that you should be eating and replacing the foods in Phase 1 with.

These are all of the items that will provide your body with everything it needs to grow healthier and stronger while at the same time getting rid of as much fat as possible.

This is the time when my pantry became full again. I was very glad to discover that most of these healthy, clean foods were pretty affordable. Plus, learning why they were good to eat actually made me want to eat them even more.

The remaining chapters contained all of the essential foods and were as follows:

Phase 2: Chapters 11-23

11. “High Quality – Protein-Grass Fed Beef or Bison, Wild-Caught Fish, Free-Range Chicken, Whole (Free-Range) Eggs”

12. “Raw Dairy Milk and Cheese”

13. “Grass-Fed Dairy Butter, Coconut Oil, Lard

14. “Nuts-Almonds, Pecans, Walnuts, Pistachios, Brazil Nuts, Cashews, Macadamia Nuts”

15. “Avocados”

16. “Organic Berries”

17. “Organic Dark Green Leafy Vegetables”

18. “Healthy Sweeteners: Real Maple Syrup, Raw Honey, Stevia”

19. “Healthy Real Food Energy Bars”

20. “Dark Chocolate”

21. “Herb Teas”

22. “Items to Keep in Your Kitchen”

23. “The Transformation Has Begun”


Includes Bonus eBook


fat burning kitchen

Includes, The 23 Day Advanced Nutritional Fat-Burning Blueprint

The Good & The Bad


The Good:

– Simple to get through and digest. Unlike most fitness health books, this one is written in a very easy to understand manner.

You don’t need a college education to understand the information. Plus, it’s written in a step by step format that makes it even easier to get. One part builds on the previous.

– The author is Mike Geary. This eBook is written by someone who actually practices what they preach and are literally well known for doing so.

This information isn’t just based on the theories of someone who did a little bit of research, but rather by a person who lives according to the knowledge they teach.

– There are actual steps to help you control your hunger cravings. This is one the best inclusions in the book in my opinion.

It actually prepares you for your moments of weakness and gives you methods to fight off the urges.

– Your health as whole will see much improvement. Following the methods in this eBook will provided you with a variety of noticeable health improvements. Not just weight loss.

– Training exercises included. Nutrition isn’t the only thing covered in this book. Along with healthy eating tips, readers are provided with various fat burning exercises as well.

– Includes videos. Along with the text, you’ll have access to videos that further dive into nutrition.

– Immediate access. Since this is a downloadable product, you won’t have to wait to dive into it.

– Scientifically proven. There is no wondering if this will actually work. It’s already been tested and verified to.

– 60 Day Refund Guarantee. If for any reason you don’t like the program and find it’s not for you, simply request a refund and get your money back.


The Bad:

– Only available digitally. This means you cannot buy it in any store.

– Might require a drastic change for some people. As mentioned previously, you’ll be shocked by the amounts of foods that we consume every day that aren’t healthy for us.

Some people will find that a huge portion of what they eat is on this list. The diet change for them will be a bit harder than for others who don’t eat as many of those same items.


My Honest Opinion on The Fat Burning Kitchen

Firstly, I should point out that my opinion on this product was a little biased at first.

You see, I personally had my own fair share of struggles with building muscle and losing weight myself at one point. So, I literally know what it’s like to be in the same situation as someone who’s actually looking for a nutrition program that actually’s helpful.

There was a time when I found myself going through fitness product after fitness product, diet after diet, only to face disappointment after disappointment.

Read: How I cut out bad carbs and sugar from my diet

No matter how hard I followed the training and nutrition tips offered by fitness guru’s I still didn’t see the results I was promised by them.

The only reason why I wanted to read this book is because I have read other books that are related, such as wheat belly by Dr. William Davis, The China Study by T Collin Campbell and Thomas M Campbell.

I also enjoy reading any books related to eating clean, really. Also check out Dave Rule’s Anabolic Cooking Program, I still cook a lot of his recipes because they are quick, tasty and high in protein.

When I read Mike’s Fat Burning Kitchen, I was suprised it wasn’t like any of the same fluff that you’d find in many of the other fitness fads on the market.

I read this book with doubt and skepticism but it turned out to be the complete opposite of everything else!

I can attest to the validity and accuracy of many of the facts provided in this eBook due to a ton of trial, error, research, and experimentation over the years. I kind of wish I had access to much of this information years ago.

What I found even more astonishing was that even with over 10 years of fitness and weight training experience under my belt, there was still information provided that was new to me!

With that being said, if you are willing to put in the work and follow the advice in Mike Geary’s Fat Burning Kitchen, I am almost 100% positive you’ll be happy with the results you get.

I think what’s even more amazing about this program is that it actually teaches you a completely new lifestyle as opposed to just a few routines or eating habits.

Final thought…DEFINITELY worth buying!

==>Click Here to Download Fat Burning Kitchen Now<==

4 foods that every serious bodybuilder should avoid

4 Foods That Every Serious Bodybuilder Should Avoid

4 foods that every serious bodybuilder should avoidIf you have failed to build a strong, muscular and ripped body, then I’d like to share with you 4 foods that every serious bodybuilder should avoid eating. If you make a decision to follow these tips, you will have have the perfect body  by summer.

If your goal is to build a lean muscular physique that will make you look like a greek god, then one of the things you need to do besides pumping iron is cut out all the junk from your diet.

For most guys, this is one of the hardest things to do.

If you are willing to make sacrifices to reach your goals, then the entire process will be achievable.

My experience giving up certain foods

A few years ago (before I ever decided to compete),  I didn’t care about the food I eat. I was conditioned to believe as long as I ate often and trained often,

I would build muscle. And that’s what happened. But I still wasn’t happy with the results. I was too bulky, had a belly and I just wasn’t satisfied. I wanted to look like the guys in the muscle mags -“Muscular with ripped abs”.

I proceeded to learn more about nutrition and came up with a diet plan that cut out all the “bad stuff”. After just a few weeks on my new healthy diet, I had never felt better and I could work out even harder than before!

Results in terms of my appearance soon followed and I have never looked back.

drug-free bodybuilding

If you want similar results, then below are foods you need to cut out of your diet.

Also Read: How I Cut Out Bad Carbs And Sugars In My Diet

4 Foods Every Serious Bodybuilder Should Avoid Eating


We all love sugar but unfortunately, sugar does not love us! Sugar will give you an energy boost but that will only be temporary and there is no nutritional value.

The body turns sugar that cannot be processed into fat, which is not going to go in your favor when you are trying to get that defined look.

The main types of food laden with sugar that you need to avoid include candy, cakes, cookies and breakfast cereals. This was a particularly tough one to give up for me but trust me, it will be worth it.


It might taste good spread on bread but all butter is just pure saturated fat. As a fitness fiend, saturated fat is your number one enemy!

In addition to plain butter, snacks like buttered popcorn should be eliminated from your diet if you want the body you have always wanted. Find alternatives that taste just as good to you but don’t have any of the drawbacks.


Although wheat is promoted as a healthy food, the wheat that we buy nowadays is definitely not. It has been proven that the wheat available now has been linked to obesity problems.

Filling your body with bread and pasta might give you energy but it will also see you put on a lot of body fat, which as a bodybuilder – you should be trying to get rid of.

Some healthy alternatives that you can try to these naughty carbs include whole grains and boiled or baked potatoes.

High Fructose Corn Syrup

This ingredient is found in some more products that you are not even aware of and you need to stop consuming it. These include fruit juice drinks, meat glazes, tomato ketchup, baked beans in cottage cheese.

High fructose corn syrup is basically sugar that your body finds almost impossible to process, therefore turning it into fat.
As a bodybuilder, lean protein like fish and chicken is awesome to eat but avoid fatty meats like steak, chops, hot dogs, bacon and sausages.

Although fatty meat also contains protein and will give you energy, it also holds tons of saturated fat. They are fine for a cheat meal now and again but if you eat them regularly, you will struggle to lose that annoying body fat.


I think you can see that to have the best chance of being in the best shape of your life, all you need to do now is eat right and follow an intense training routine for optimum results.

Once you cut out processed foods and start eating things that you know are good for you, you will notice a huge shift in your appearance as well as your health.

Sugar is the main cause of obesity so avoid the temptation and make healthy eating apart of your lifestyle.

Once you give up sugar for a certain amount of time, you will not even crave it anymore so it is 100% worth doing. It took me about three weeks to completely remove all sugary foods from my diet.

If you are still unsure where to start then I recommend you get a copy of Dave Ruel’s  Anabolic Cooking Program. His program thought me how to cook healthy and tasty meals without adding any of the above foods to your diet.

If you want to learn more about what the best bodybuilders are cooking up in the kitchen, check out Dave Ruels Anabolic Cooking right HERE.

impact whey protein

Impact Whey Protein Review

impact whey proteinImpact Whey protein from Myprotein is one of the most recognized high quality whey protein concentrate supplement across Europe and now taking the US protein supplement market by storm.

The company has become very popular over the years, selling all kinds of supplements and nutritional products. They don’t sell their products in stores, only available to purchase online at a very affordable price compared to other supplements on the market.

I’ve wasted a ton of cash over the years on expensive supplements that contain way too many ingredients that your body doesn’t need.

If your not careful with the kind of protein powder you purchase, you could end up experiencing all kinds of side effects such as stomach pains, inflammation or even poor digestion.

impact whey proteinUnlike many of the whey protein supplements I’ve tried in the past, this one doesn’t have any artificial sweeteners or sugar in it, which suits me perfectly!

So, make sure you do a little detective research before purchasing a whey protein.

I’ve done my research and decided to give MyProtein products a try. Impact Whey is the first of their products I’ve used and I’m loving it so far (other than ON Gold Standard).

The supplement is most commonly used as post workout or along meal diets as a high protein supplement for muscle building.

It comes in three different variations, both of which offer different levels of bio-availability and absorption; Whey protein isolate, Hydrolysed whey protein and whey protein concentrate.

Impact Whey Protein by MyProtein is classified as a whey protein concentrate.

Impact whey protein concentrate is currently the best selling protein concentrate powder and most common worldwide. It is also the best selling among products offered by MyProtein.

This is simply because Impact whey Protein offers the best value for money to the last gram, with an average protein content levels of 82%, which is higher than the industry standards.

The rest of the product is made up of fat, lactose and other carbohydrates.


  • Made from premium whey that offers users an impressive 21 grams of protein per serving.
  • Provides all the essential amino acids, it also offers 3.6 grams of Glutamine and 4.5 grams of BCAAs per serving, and is formulated for easy mixing.
  • Includes a minimal 1 gram of carbohydrates and 1.9 grams of fat, making it quality assured whey protein concentrate with exceptional value for every buck.

Taste, Texture & Mixability

MyProtein understands that blunt protein concentrates, and any concentrate for that matter, can be quite unpalatable.

That is why their Impact whey protein concentrates now comes in a series of over 50 flavors, including the unflavored.

The most common flavors include chocolate, vanilla, strawberry, mint, apple, banana and blueberry. The unflavored one tastes a bit like milk powder.

The texture depends largely on how much liquid you add to the protein powder, personally I like my protein shakes a little thick.

Even if you decide to mix it with water, you will still be able to get a nice, thick, creamy milkshake consistency.

Just make sure you give it a good shake otherwise, you will get annoying clumps in it.

Impact whey protein Benefits

Impact whey protein concentrate represents a high quality, convenient method of making sure your muscles get the right amount of protein all day long.

impact whey protein review

The high protein concentrate promote growth and help you maintain muscle mass. It offers you a chance to fill in the nutrients protein gaps that your diet plan might not be providing to enhance your overall physical and mental performance.

If you are heavily involved in sports, training or body building, Impact whey protein will provide the much needed additional energy during prolonged, intensive training sessions, which might not be readily and instantly available from conventional foods.

Additionally, this concentrate can be used together with specialty foods to help you recover quickly from the fatigue, stress and inflammations associated with prolonged high-intensity training and competition.

And the fact that it comes in over 50 flavors clearly means that there is something for everyone.


It is important however to understand that Impact whey protein concentrate is not a magic formula; which means you need to be realistic when using it.

For instance, don’t expect to grow huge chest and biceps after a few days of taking it.

To realize its effectiveness, you need to complement the whey protein concentrate with a strict workout regimen and a balanced, clean diet.

Who should use Impact whey protein?

Many sports nutritionists are now recommending Impact whey protein from Myprotein to their sports clients with the main aim of enhancing performance and maintaining general health and well-being.

However, you will be pleased to note that Impact whey protein is suitable for any physically active person looking to meet their daily protein intake.

Bottom line

If you search Impact whey protein review’ across the internet, you will notice a series of positive reviews from actual previous users attesting to the convenience and effectiveness of this product.

Additionally, it is voted the most affordable whey protein concentrate offering the highest value for money.

Feel free to experiment with various flavors. In future, I like the unfavoured one and use not just for making shakes but for protein pancakes as well.

Save yourself a little cash and head on over to and give Impact Protein a try – I promise, you won’t regret it.


How To Eat Healthy In A Fast Food Restaurants

How To Eat Healthy In A Fast Food Restaurant

how to eat healthy in a fast food restaurantThe words “healthy” and “fast food restaurant” don’t really go together, do they? But it is possible to eat fairly well when you are at one of these places.

Perhaps you’ve been invited out with friends and don’t want to seem like a social hermit, so you agree to go.

Just because you are there doesn’t mean you have to give in and fill your stomach with processed burgers, fatty fries and other food items that are clearly bad for you.

Below are some tips on how to eat healthy in a fast food restaurant so that you can always be ahead of the game.

Read the nutrition guidelines

ALL fast food restaurants now have nutritional guidelines for their foods, usually found in a pamphlet in store or online.

Looking these over before you order or even earlier in the day if possible, will help you to make a healthier decision in terms of what you are going to eat at the establishment.

You should usually try to determinate what has more nutrition and less calories and go for this.

Change your order

Restaurants are there to be accommodating to customers and although you might not want to be seen as awkward, making amendments to your order so it suits you is really not a big deal.

Trust me, I do this one all the time and never have I never been made feel embarrassed.

Eating clean at McDonald’s

Whenever I eat at McDonald’s I like to order a “Lettuce Wrapped Burger” (a bunless burger wrapped in lettuce).

I can tell them to put whatever I want on it, cheese, bacon, onions and tomato. This is a great way to make your burger so much healthier.

lettuce wrapped burger


Eating clean at Subway

At subway you can choose the toppings you want, with or without sauces. If you want high protein low carb meal, just ask them to throw in some extra chicken and bacon with veggies.

Also, if you want to go unless, ask them to wrap the ingredients in lettuce and your all good to go! Awesome, you can eat at subway anytime, without worrying about calorie intake.

high protein low-carb subway

Never go large

Fast food establishments will often give you the chance to make you meal bigger for a little bit extra money, you should always say no to this. All you will be doing is filling your body with more than it needs and can handle.

Remember also that you don’t need to finish all that is served to you, the portions in these places are often really big so you could always give your left overs to a friend or take them home with you for later.

Don’t drink soda

Most fast food meals come with soda but you should always ask for water instead to wash down your food. Not only is soda extra calories, it’s SO bad for you – even worse than the food at these places in my opinion.

Check out the sugar content in these drinks.

sugar contents

Don’t stress too much

Every once in a while, it’s perfectly fine to eat fast food. You really think one meal now and again at a fast food restaurant is going to undo all your hard work? Of course not! Just eat extra well the next day or train even harder than usual!

It’s important to make sure that it doesn’t happen too often and you will be absolutely fine.


Now you know how to eat healthy in fast food restaurants. Having a solid eating plan is VITAL in helping you achieve your muscle building and fat loss needs.

So next time your out with your mates, skip the big mac and burger king meals, etc and choose a healthy chicken salad instead.


anabolic cooking200 Best Fat Loss Recipes

Learn how to easily cook tasty meals for your fat loss or muscle building goals. This is the only cook book you will ever need, that features over 200 easy to cook recipes. Become your personal chef in no time!.

This is by far one of the best muscle and fat loss cook books I’ve seen so far. It will help you reach your muscle building and fat loss goals no matter what they are.  Click here for more details 

Delicious Tuna Pasta Recipe

tuna pasta recipe

Some people like to eat tuna out of a can, but it tastes even better when you use it to make delicious mouth-watering tuna recipes.

Just recently I cooked this tasty tuna pasta recipe and all I used was some basic ingredients. A tuna that has a total of 200 calories, 5 grams of healthy fats, and 40 grams of protein.

This is good news for bodybuilders or for that matter, anybody who wants to gain lean muscle mass.

I’ve heard of people using feta cheese in this recipe because it’s high in protein. But I used mature white cheddar instead, because it’s all I had in the fridge.

This tuna pasta recipe serves 1 person, if you want, you can make obviously make two meals by doubling the amount of ingredients.


  • 1 can of tuna, drained
  • 1/3 cup mature white cheddar
  • 1 tomato
  • 1 onion
  • 2 chopped scallions
  • 1 tbsp olive oil drizzled over pasta 
  • If you want you can sprinkle some spices or flavors over the recipe before or after it’s cooked.


Cooking Directions


tana salad ingredients


  1. Slice up ingredients (onion, tomato, scallions and cheddar cheese) and place on a plate.

cup of brown pasta


2.    Pour a cup of wholegrain pasta into a small saucepan of boiling water and allow it to cook for 10-12 minutes.

drain pasta


3.    Drain the water completely then place the pasta back on the cooker under a medium heat.


drain tuna


4.   Drain the tuna brine (water) from the can.


add tuna to pasta


5.    Next, empty the tuna over the pasta.


tuna salad ingredients


6.    Add salad ingredients and mix gently.


tuna recipe

mix ingredients


7.     Mix everything together and allow it all to cook for another 5 minutes, stir regularly.

8.     SERVE & ENJOY!


delicious tuna pasta recipe

If you like the look of this recipe, then please share it on social media and most of all, cook it for yourself and let me know if you like it.

Smokey Flavored Blackend Salmon Recipe

Smokey Flavored Blackend Salmon Recipe

After an intense workout at the gym this morning, I decided to pick up some groceries on the way home. I had plans to cook something tasty for dinner that evening, so decided it was going to be a “Smokey Flavored Salmon Recipe”.

I haven’t cooked this in a while, but after seeing so many mouth-watering pictures of it on Pinterest, I was very tempted again.

By the way, Pinterest is a great place to find recipes of all kinds. Check it out and you’ll see for yourself.

Now anyone who lifts weights understands the many muscle building qualities associated with fish and in particular salmon.

This salmon recipe will load you up with 30 grams of proteins and omega 3 fatty acids, which are responsible for healthy joints.

I recently wrote an article about various proteins which you can check out here. Super charge your muscles with these best protein sources .

Ok, so when I got home, I pulled open my cabinets and my refrigerator to have a look at the ingredients and as it turns out I had everything needed to prepare the smoky flavored blackened salmon.

Here is what you will need:

  • Salmon fillets with skin. All the measurements from here on out assume that you’re cooking 2 pieces of wild salmon fillets weighing about 230g.
  • Around 1.5 tablespoons of extra or just plain virgin olive oil.

Raid your spice cabinet for:

– 1 tbsp Paprika
– 1/4 tsp Salt
– 1 tsp Medium Chili Powder
– 1 tsp Cayenne Pepper

– 1/4 tsp Dried Basil
– 1 tsp Garlic Powder (smoked)
– 1/4 tsp Ground White Pepper
– 1/4 tsp Dried Thyme
– 1/4 tsp Dried Oregano
– 1/4 tsp Ground Black Pepper

Preparation procedure

I never cook without some music and so I turned on some RBN on my phone and I started with taking a large bowl and mixing all the spices listed above in it.

Then I coated the salmon fillets with olive oil. You don’t have to use olive oil, but I find it much healthier than regular cooking oil.

I find that the oil softens the salmon and helps the spices soak into the meat when I’m rubbing them in. Also, remember to rub both sides of the salmon evenly and allow it to marinate a bit

Then pick up a preferably non-stick pan and start heating it up. Add some olive oil, but watch out don’t add too much, you just want enough to fry the salmon. Add the salmon and allow them to cook for about 5 minutes on both sides.

I’d also strongly advise that you add some veggies or brown rice, after all you want the carbs to push those proteins into your muscles.

If you liked this recipe, I’d really appreciate it if you share it with your friends on social media. Thanks!

Super Charge your Muscles with these Best Protein Sources

protein sources

I recently spoke to a number of people about their protein sources. While many newbie bodybuilders trusted their 5lbs flavored protein powder to do the trick, many others were clueless about protein diversity.

It goes without saying that the Whey protein you invest in is probably one of the best types of proteins when it comes to muscle building but it’s not the only one.

I like to believe that protein diversity is much more important than just getting your dose of protein from a bottle. That’s not to say that whey, casein protein, and bottled bovine protein is not good, it does have its place, but not as big a place as some like to assume.

When considering protein sources, there are two very important factors you need to consider. The first being its amino acid profile.

There are certain protein sources that are better than others because they break down more easily and get absorbed into the muscles which support lean muscle growth.

Particularly important are branched chain amino acids like L-valine, L-leucine, and L-isoleucine.

The other element you need to consider is bioavailability. This is a percentage value of the total protein value of what will be absorbed and used by your body.

Take for instance that most people will at best absorb just 76% of the protein from rice consumed as compared to 97% from eggs.

Below we look at some of the best protein sources for muscle building, this is especially good for people who are leaning in favor of going on a high protein diet to bulk up by also get shredded.



Without a doubt eggs are the most versatile source of protein and which is why there is probably no bodybuilder on earth that does not eat eggs.

Though how it should be eaten differs from one person to the next. Egg protein ranks a close second in terms of biological value right after whey protein, with near 100% of the protein content absorbed by the body and especially the muscles.

Eggs contain 6 grams of great quality protein, with the yolk containing a cocktail of various nutrients. Though some people may point to the 5 grams of fat, eggs actually have the good type of fat.

But consuming too many could mean that you overshoot your daily caloric intake. Though if you want to avoid the fats simply stick to consuming the egg whites.

Some people may shy away from consuming eggs because of the so-called “high cholesterol” content.

However, there is adequate research to show that the body adjusts its own cholesterol production over time to make up for what is consumed.

Plus, eating eggs regularly has not been proven to raise cholesterol levels in individuals that lift weights.

Lean meat (red)

lean red meat

Lean red meat as it is called has the highest concentration of muscle building micro-nutrients. So, it’s no wonder why clean red meat is an all time favorite for bodybuilders, me included.

The high amounts of natural creatine coupled with zinc, iron and b-vitamins can result in that insane pump people report right after exercising.

The creatine helps people lift more weights by expanding the size of the muscle by increasing water retention.

The leaner the pieces of meat you eat, the lower will be your fat consumption. A couple of recommended cuts are: top round roast, sirloin tip side steak, bottom round roast and top sirloin steak.

Lean cuts of Poultry


Both chicken and turkey are great for that extra boost of muscle building with the added benefit of burning fat. White cuts of poultry are low in fat, but has high-quality protein. It is also great for people who don’t necessarily like eating red meat.


pork chops

Even though not all bodybuilders will swear by it, but lean pork is pretty high in protein with great bio-availability. Take for instance that pork tenderloin has just 1 gram of fat for every ounce of protein.

Skim Milk

skimmed milk

Though I’m not a raging advocate of drinking milk, but it does have its place muscle building. Skim milk is a good protein source with the added benefit of revitalizing your body with much-needed calcium.

Plus, there is limited research to suggest that milk can actually make your body excrete fat.

High Protein Sea Food

sea food

If there was one all-round great muscle building protein source I’d personally recommend, it would have to be fish i.e. cod, salmon, tilapia, and halibut.

Though I’d always opt for fresh sea fish as opposed to ones that are farmed. But all fish is high in essential fatty acids like Omega 3, DHA and EPA, which regulates your weight, feeds your brain and improves joint strength. Shrimp, scallops, crab, and lobster are all equally good.

So how much should you be consuming?

Well, the most effective way to eat the right amount of protection is to consume 1 gram for every pound of body weight. So, a person weighing 180 pounds should probably be consuming around 180 grams of protein spread out through the day.

High Protein Oatmeal Pancakes (Vanilla Flavour)

oatmeal vanilla pancakes

Not every morning, do I have time to cook protein pancakes, but when I do, I like to experiment with different recipes and flavors.

Most mornings, before hitting the gym, I have a protein shake with porridge oats or boiled eggs or an omelette, but this morning I decided to cook up some delicious high protein oatmeal pancakes instead.

If you are tired of eating the same breakfast every morning, trust me , it won’t take long to cook up these tasty pancakes and they will keep you energized before and after your morning workout.

Hats off to Dave Ruel’s book, “Anabolic Cooking“, it has definitely helped me cook healthier meals that are essential for building muscle and keeping the body fat low.

In this recipe, I use vanilla whey protein,  But it’s really a matter of choice which protein brand or flavor you want to use. I use “Optimum Nutrition Gold Standard Whey Protein“.

High Protein Oatmeal Pancakes (Vanilla-Flavour)


  • 1/2 cup of oats
  • 4 Egg Whites
  • 1/2 cup of almond milk or skimmed milk
  • 1 tbsp of cinnamon
  • Whey protein (Vanilla)
  • Sliced strawberries or red berries (whichever fruit you prefer)


  1. Pour 1 cup of oats into blender
  2. Add 1/2 cup of almond or skimmed milk into the blender
  3. Add 4 Egg Whites (if you have egg beaters, you can just add the equivalent of 4 egg whites)
  4. Add one scoop of vanilla whey protein powder (I use ON Gold Standard Whey – you can use whichever whey protein you want).
  5. Add 1 tbsp of cinnamon (just to make you pancakes a little sweeter).
  6. You are now ready to blend all the ingredients in your blender, until the mix is thick.
  7. Heat a non-stick pan to medium heat.
  8. Spray some zero calorie spray or sprinkle roughly a tbsp of olive oil onto the pan.
  9. Then just carefully pour the mixture onto the pan.
  10. Allow the mixture to sit on the pan until bubbles form, then turn over to cook the other side until both sides are golden brown.
  11. Remove pancakes and place them on a plate.
  12. Add some sliced strawberries or any fruit you enjoy.

Optional: If you want to add an extra bit of flavor to your pancakes you could add a tbsp spoon of stevia, honey or syrup. – The choice is yours!

Minutes to Cook: 10
Number of Servings: 4



Calculating the Number of Calories you Need Each Day

counting calories

There are lots of diet plans on the internet which tell you how many calories the average person should consume each day.

However, nobody is average and everyone is different. Personally, I was never a fan of counting calories. I thought, “Why bother, I’m already getting great results from my diet and workout program”.

Read: Why I never count calories but can stay in great shape all year round

But, for those who are struggling to lose or gain weight, tracking your calories is actually a smart thing to do.

The number of calories you need to eat will depend on a number of things, including your total daily energy expenditure also known as TDEE. This is the number of calories which your body burns over the course of 24 hours.

By knowing what your daily calorie needs are, you can use this as the basis for your nutritional plan.

Working out your Calorie Needs

There are many different methods which can be used to calculate and work out the number of calories your body actually needs.

The different formulas will focus on a number of different ares of your life including your height, age, gender, weight, and daily activity level.

It’s important to understand that all of these formulas will produce estimated calorific information. It’s impossible for any calculation to be accurate enough to take into account every single aspect of your life.

There are so many variables, including hormonal and metabolic processes which will create variations in results. This means that you won’t know for sure the number of calories your body needs each day.

That said, working out a tailored calorie plan will be much more accurate than relying on average data printed in most diet nutritional guides.

Once you have the figure you can use it as the starting point. You can then make adjustments to your plan to fine tune it once you are actually on your diet.

Step 1:

Calculating your Basal Metabolic Rate

The basal metabolic rate is the number of calories your body needs for its core functions, this means without any activity. The easiest way to work this out is to use an online calculator.

There are lots of different BMR calculators online, one of the best is

These calculators all work in a similar way, they will ask you for your weight, gender, age and height. This information can be used to estimate your metabolic rate.

Let’s calculate my BMR in this example.

bmi calculator

As you can see from the screenshot, the figure here is the minimum number of calories my body needs each day to function properly.

Step 2:

Calculating Activity Factor

As well as burning calories to sustain your body, you will burn more for various activities. You will need to estimate these to work out your total daily calorie expenditure. This is easy to estimate and can be done using the following formulas:

Little or no exercise – BMR x 1.2 – If you have a desk job and little exercise then multiply your BMR calculated online by 1.2 for your total
Light exercise – BMR x 1.375 – Multiply your BMR by 1.375 if you exercise up to 3 days per week
Moderate Exercise – BMR x 1.55 – If you exercise at least 3 days per week then multiply by 1.55
Highly Active – BMR x 1.725 – If you exercise almost every day then multiply by 1.725
Extremely Active – BMR x 1.9 – If you have a strenuous physical job then multiply by 1.9

The figure you calculate here will be the base number of calories your body would need to sustain its current weight. If you want to lose weight then you will need to eat fewer calories, and more if you want to put on weight.

Calorie Deficit

You can use the information calculated above to work out how many calories you should eat each day if you want ot lose weight.

Step 3:

Calculating Calorie Deficit

Lets say you want to lose 5 pounds in 30 days, here is exactly what you need to do in order to manipulate your maintenance calories that you just calculated. For every pound of weight you want to lose, you will need to burn 3500 calories.

For example, if you want to lose 5 pounds over the next month then this is equal to (5×3500 = 17,500) 17,500 calories. You would need to burn an extra 583 calories each day to have this impact.

To do this you will need to cut the amount of calories you eat each day. You can also increase the metabolic rate by exercising more so that you burn more calories. If you consume less calories and work out more, then your body will burn fat to produce the energy it needs.

To lose weight effectively you will need to not only diet, but also exercise. Dieting without exercise will have little or no impact on your weight.

The same technique can be used to build muscle mass without gaining unwanted fat.

Hopefully this has made it much easier for you all to work out how many calories your body needs each day, and how this information can be used to burn body fat.


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What I Eat On A Typical Day…

bodybuilding nutrition planIn this post, I’m going to share with you what I eat on a typical day so if you like, feel free to use these tips and suggestions in your own daily meal plan.

I usually prepare breakfast within 5 minutes of waking up.

Breakfast for me isn’t always the same, but I generally eat eggs with whatever else i’m having.

So, how do you like your eggs?

It depends how I feel, I might I have an omelette, boiled eggs, or scrambled eggs.

Option #1: Boiled Eggs for Breakfast

If I decide to have boiled eggs for breakfast, I’ll put 3-4 eggs in a pot and let it boil for 15 minutes.

Option #2: Omelettes for Breakfast

If I decide to eat an omelette, I’ll mix into a bowl, 2 whole eggs, 4 egg whites, half cup tomatoes, lettuce or spinach.

I’ll use a non-stick olive oil cooking spray on the pan, then pour in omelette mixture and let it cook for 10-15 minutes.

Read my High Protein Low Carb Chicken and Egg Omelette Recipe

Option #3: Scrambled Eggs for Breakfast

microwaved-scambled-eggIf I decide to have scrambled eggs, I’ll mix 2 whole eggs and 4 egg whites into a breakfast bowl and then let it heat up in the microwave for 3-5 minutes.

I find this a lot easier instead of cooking in a pot on the stove.

The reason I like to cook scrambled eggs in the microwave is because, it’s much easier to clean a breakfast bowl than it is a pot.

Okay, I’m a bit lazy, but I like to save time!

After breakfast, I’ll prepare the rest of my meals for the day. I find this is a huge time saver. I can easily throw on some meat (Chicken breasts, steak or fish).

While the meat are cooking, I’ll boil the kettle, grab a large bowl and fill it with frozen mixed vegetables, then pour the boiled hot water into the bowl and finally heat it up in the microwave for 5-6 minutes.

While the meat and the veg is cooking, I’ll cook a half bag of brown rice in a pot of boiling water and let it cook on the stove for 20 minutes.
food-in-fridge-300x234That’s it! So once everything is finished cooking, I’ll get 3 plastic containers and add a meat separately into each one, along with a small portion veg and brown rice.

Then, if I wanted to I could even take one of these meals to the gym with me so I can eat first thing after my workout with a protein shake or a bottle of water.

I’ll store the other two meal containers in the fridge so I can eat later on.

Note: I always cook the steak, fish or chicken separately, eg cook steak under the grill while the chicken is in the oven. Or I might have fish or a stir fry, but most of the time I like to prepare all my meals for the day.

The same goes for the veggies and brown rice. Some days I eat salads or sweet potato with my meat. I like to mix it up a bit.

I try to eat at least 5-6 meals a day.

Here is a sample of what each of my meals look like:

Meal 1 (9:00 AM)

An Omelette (2 whole eggs, 4 egg whites, half cup tomatoes, lettuce or spinach), 1/2 cup of porridge oats and a cup of coffee and glass of water.

Meal 2 (12:00 AM)

8 oz Tuna Fish, 1/2 Cup of Mixed Veggies, 1/2 Cup of Brown Rice, 30 grams of whey protein.

Meal 3 (3:00 PM)

10 oz Chicken Breast, half cup of brown rice, 1 cup of brocolli.

Meal 4 (4:30 PM)

2 Brown Rice Cakes, 1 tbs of Natural Peanut Butter, 1 Banana.

Meal 5 (6:30 PM)

10 oz Sirloin Steak, 1/2 cup of mixed veggies, 30 grams of whey protein.

Meal 6 (8:30 PM)

4 oz Tuna Fish, 1 small sweet potato, 1 cup of Brocolli.

As you can see it’s not hard to eat healthy and it’s a great way to prevent sugar cravings by eating in this manner.

We all have cravings to eat something sweet. Instead, I eat things such as protein bars, oats or some fruits. It’s so much better than eating junk food.

When is it okay to have a cheat meal?

As a reward for eating clean and training hard at the gym, 4-5 days a week, I always allow myself for one day only, to eat whatever I want to eat.

eating cookiesBut I don’t go too crazy. I might eat a full pack of cookies, a bowl of ice-cream or a 12 inch pizza.

I’m not saying that you shouldn’t binge eat for one day a week, go ahead!

If you worked your butt off in the gym and ate clean for six days straight, then you’re definitely entitled to binge eat at your favorite fast food restaurant (McDonald’s, Burger King, Pizza Hut, wherever you want!)

I try not to eat much junk because and instead maintain a clean eating diet because I actually feel more energized and healthier.


Occasionally, when I’m out socializing with friends, I typically drink more than five pints of beer and eat quite a fair amount before going to bed.

But, it’s been about six months now since I’ve had a few drinks, guess I haven’t had time to socialize much lately. 😉

Get my complete workout program and diet plan right here. This 12 week training program offers you a 4 days per week workout program that is designed to build lean muscle and burn unwanted body fat at the same time. It includes, printable workout logs, meal plans, abs workouts and more! Click below for more information.

Total Transformation Program

1 bad carbs

How I Cut Out Bad Carbs and Sugars to Burn Fat and Feel Great

bad carbsNot so long ago, I ate all kinds of junk food and didn’t worry about gaining weight. I’d eat things like, pizza, burgers, hotdogs, chocolate, ice-cream and cake, If it satisfied my hunger, I was happy.

I never really gave much thought to eating healthy, as long as I was going to the gym regularly and training hard, all was good.

My workouts have been always pretty intense anyway, so no matter how many cookies or bowls of cereal I ate, I would never feel guilty about it. I just wanted to look big and strong.

A lot of bodybuilders today, say that you need to eat anything and everything during off peak, in order to bulk up. In some ways this is true. But what If you want to get big without all the bulk? That’s what I have been wanting to do for years, but I had no idea where to start.

I had a friend that used to say to me jokingly, yet he was serious, “Justin, if you want to build muscle and get ripped, you need to go on a “See Food Diet”. In other words, any food you see, “EAT IT”!

I tried that for years, but I never managed to achieve the kind of body I wanted. What I really wanted was, to look big, lean and muscular, without all the bulk (fat).

Here’s a photo of what I looked like before I learned what foods to eliminate.


As you can see, I had very little muscle definition and was fairly bulky. That photo was taken in 2014 when I stopped working out regularly. It happens, when you don’t have a clear vision of how you want to look.

That’s why it’s very important to have a clear goal to keep you focused and committed at all times.

My goal was to compete in a natural bodybuilding competition. So, I decided to take my training and diet more seriously.

I wanted to build as much lean muscle mass without eating any junk food. I learned more about nutrition so that I didn’t make the same mistakes  I did in the past. I researched the internet on everything to do with burning body fat while maintaining muscle. I tried a ton of different diets and eventually found a diet plan that gave me the best results.

I cut out eating all wheat related products, such as bread, pizza, biscuits, cereals, cakes, crackers and pasta. Instead, I ate lean meats, vegetables, fruits, nuts and oats.

Within a few weeks of eating healthy I can honestly say, I’ve never felt better in all my life. Not only did I want to burn body fat, while maintaining muscle, I also have lots more energy, I sleep better, and rarely ever get aches and feel sick.

People that avoid junk food and eat very healthy, I know exactly what I’m talking about here. And the great thing about it is, I don’t experience sugar cravings like I did when I first started this diet.

It’s definitely not easy going from eating an unrestricted diet to a restricted one. It’s normal for you to experience sugar cravings for the first three to four weeks from eliminating unhealthy carbs from your diet.

I use to eat after 12 o’clock at night, just so I could sleep better. There was nothing like snacking on a bowl of coco pops and eating out of the biscuit tin late at night, but if you are serious about losing weight, your eating habits need to change.

Read: How To Fight Late Night Cravings To Prevent Weight Gain

Most of us know that sugar is the worst food substance for your body and what  a lot of people fail to realise is that sugar is found in almost every food available and that includes bread.

I read a very popular book Called “Wheat Belly by William Davis“, about a year ago. It definitely changed the way I thought about wheat and how It is the main cause for of many health issues, including obesity. I highly recommend it. Great read!

How I removed most bad carbs and sugars

As I mentioned already, It was no easy task trying to eliminate sugary foods and wheat products from my diet. But after researching and reading a few books, I was on a mission to transform my body, not only to look good but to feel good as well.

Here’s an example of how I removed sugar from my diet.

I use to put 3 teaspoons of sugar tea in my tea or coffee, then I decided to reduce it by one each week, until it was none. It really helped!

The same principle applies to cutting out junk food completely from your diet. Most people fail at their diets because they go cold turkey right from the start. I’m not saying that you should follow my exact diet plan and eat extremely healthy every single day. That would be impossible for a lot of people to do.

I think everybody enjoys a cheat day where they can eat whatever the hell they want. I’ll be honest though, It’s been about 5 months since I ate pizza or any other fast food. I used to love McDonold’s big macs, but I don’t think I would eat one if somebody offered one to me.

I think the longer you eat healthy, the easier it can become a  habit.

Let’s say you want to lose 5-10 lbs, but you enjoy your regular pizza or Chinese takeaway every night of the week. The easiest way would be to either stop eating junk food every single night of the week or to reduce the portion size you eat. The same goes for smoking.

Let’s say you smoke ten fags a day, you might only smoke nine one day, then eight the next day, until you’re down to one, then eventual none at all. I think that’s a much more realistic way of quitting, but it also requires dedication.

A realistic approach to eliminating junk food

The best way to go about it is to slowly reduce all kinds of simple carbs from your diet.

Avoid or Reduce Simple Carbohydrates

  • Bread (White Flour)
  • Biscuits
  • Cereals
  • Cake
  • Cookies
  • Ice-cream
  • Yoguart
  • Rice or Malt syrup
  • Pasta (White Flour)
  • Pizza
  • Rice or Malt syrup
  • Table Sugar
  • Honey
  • Grapes
  • Strawberries
  • Pineapple
  • Peaches

So, bread, pizza, chocolate, ice-cream, cereals or fizzy drinks. Most wheat products that you eat is the main cause for weight gain, believe it or not. Well, it’s definitely true from my experience anyway.

Better Food Choices To Eat

  • Fish
  • Steak
  • Chicken
  • Tuna
  • Salmon
  • Whole Eggs
  • Vegetables
  • Sweet Patatoes
  • Oatmeal
  • Peppers
  • Brown Rice
  • Broccoli
  • Spinach
  • Beans
  • Cucumbers

By eating more of the above foods, combined with my workout program, I was able to transform my body much faster. As you can see, I’m in much better shape now, than I was before and I don’t regret any changes I made to my diet.

before and after

Also Read My Workout and Diet Plan To Get Big And Ripped

I always aim to eat 4-5 small meals every 2-3 hours a day, instead of eating 2-3 larger meals.

Sample Meal Plan

If you would like to see a sample of what my current meal plan looks like, then click below.

Justin's meal plan


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Learn how to easily cook tasty meals for your fat loss or muscle building goals. This is the only cook book you will ever need, that features over 200 easy to cook recipes. Become your personal chef in no time!.

The book contains recipes for bodybuilders, vegans or vegetarians, plus additional trips to get shredded and stay lean all year round. Click here for more details 

Yummy High Protein Veggie Omelette (Video)

high-protein-veggie-omeletteAfter an intense cardio and core workout at the gym, I decided to make a short video on a yummy little high protein veggie omelette I cooked today. Irish style :).

You might think I should have added more ingredients for flavor, but I can’t be too picky since I’ll be competing in a few weeks time. Trying to keep my body fat as low as possible.

This is a very basic and easy to cook omelette, with most of the calories coming from the eggs rather than the vegetables.

To reduce the calories, I used two medium sized eggs and two egg whites. I rarely, if ever count my calories. But if you would like to know, there is 70 calories per egg, which means 140 calories and two egg whites, 34 calories.


1. Cup of mixed vegetables (10 calories)

2. Two medium sized eggs (140 calories)

3. Two egg whites (34 calories)

Protein: 48 grams

Carbs: 12 grams

Total: 184 calories


  1. Pour a teaspoon of olive oil onto a pan over a medium heat. Mix 2 whole eggs and two egg whites into a bowl. Pour the mixed eggs onto the hot pan and allow it to cook for 4-5 minutes. 
  2. White eggs are cooking, put mixed vegetables into a bowl of boiling hot water and leave it to cook in the microwave for another 3-4 minutes.
  3. Add a spoon full of  the vegetable mixture into the center of the omelette.
  4. Using a splatula, gently fold the omelette in half.
  5. Allow it to cook for another 2-3 minutes  before sliding the omelette onto a plate. 
  6. Sprinkle some seasoning over the omelet for added flavor. Enjoy!

If you found this article helpful, you can also check out my high protein low carb chicke and egg omelette recipe.


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Learn how to easily cook tasty meals for your fat loss or muscle building goals. This is the only cook book you will ever need, that features over 200 easy to cook recipes. Become your personal chef in no time!.

The book contains recipes for bodybuilders, vegans or vegetarians, plus additional trips to get shredded and stay lean all year round. Click here for more details 

High Protein Low Carb Chicken and Egg Omelette Recipe

high protein low carb mealAfter I an intense workout at the gym this morning, I decided to cook myself a high protein low carb chicken and egg omelette.

After all, breakfast is the most important meal of the day!

This is a great high protein low carb muscle building meal that you can eat at any time of the day.

I don’t usually eat omelettes for breakfast but when I do I like to try all sorts of ingredients.

This healthy high protein low carb chicken and egg omelette recipe that can easily be adjusted to your own particular tastes.


  • 4 cooked to your preference.
  • Diced chicken (Chicken breast or chicken fillets)
  • Chopped lettuce
  • Olive oil I (you can use low cal pan spry if you like)
  • Diced red onions
  • Diced Tomatoes
  • Grated Cheese


You can add whatever ingredients you like, such as ham, chicken, sliced cheese, tomatoes, etc.

Here’s an example of the ingredients that I like in my omelette. Feel free to do the same if you like.

1. Crack 4-5 eggs into an empty bowl

2. Add Half Pint of Whole or Skimmed Milk

3. Whisk with a fork until smooth

4. Chop a chicken breast into tiny pieces and add to the mix (pre-cooked chicken)

5. Add some diced tomatoes

6. Add some grated cheddar cheese

5. Chop and half an onion and add to the mix

7. Whisk with a fork and then add to the hot pan

Also read: High protein chicken stir fry for building muscle

High Protein Low Carb Recipe

Once you have added the ingredients, pour the omelette onto the pan and allow it to cook for 5-10 minutes before turning to cook the opposite side.

When it is fully cooked on both sides, you can fold it in half and serve it up on a plate with a protein shake or a cup of coffee.

Hope you found this post useful!

If you are having difficulty finding the time to cook, then there’s a great nutrition book that I’ve been using for a while now that goes more in-depth on how to easily prepare and cook delicious meals, without spending much money on ingredients.


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Learn how to easily cook tasty meals for your fat loss or muscle building goals. This is the only cook book you will ever need, that features over 200 easy to cook recipes. Become your personal chef in no time!.

The book contains recipes for bodybuilders, vegans or vegetarians, plus additional trips to get shredded and stay lean all year round. Click here for more details 

High Protein Chicken Stir Fry For Building Muscle

high protein chicken stir fry for building muscleOkay, it’s been a few weeks since I last post. Been really busy.

So I better get this one up fast and get a fresh start for October (tomorrow).

Last Saturday I decided to cook one of my favorite muscle building meals, a high protein chicken stir fry.

It a pretty basic meal to cook and doesn’t require a whole lot of preparation.

Anybody can do it, all you do is chop a bunch of ingredients and throw them into a frying pan and only takes 15-20 minutes to cook.

Here are some of the ingredients I used for this Stir-Fry.

  • 4 Chicken Diced Chicken Fillets
  • 1 Red/Yellow Pepper
  • 2 Onions
  • 2 Table Spoons of Sweet & Sour Sauce

I decided to make a video out of this.  So Check it out here:


anabolic cooking200 Best Fat Loss Recipes

Learn how to easily cook tasty meals for your fat loss or muscle building goals. This is the only cook book you will ever need, that features over 200 easy to cook recipes. Become your personal chef in no time!.

The book contains recipes for bodybuilders, vegans or vegetarians, plus additional trips to get shredded and stay lean all year round. Click here for more details 

I Never Count Calories, Yet Can Still Stay In Shape All Year Round

Eating CookiesPeople ask me, “what my normal day’s food plan looks like”?.

Well, let’s just say I try to eat healthy the majority of the time.

I don’t see anything wrong with eating the odd cookie, ice-cream or bar of chocolate after working your butt off in the gym all week.

It beats eating pizza, burgers, and takeaways, any day!

I could eat a load of bars and biscuits in one day without worrying how many calories I ate and still stay in great shape.

But there is a price I have to pay for every bar or biscuit, I eat…

The obvious answer is; I have to train a little harder to burn extra calories in one session.

Most people don’t do that. They eat whatever they want and instead of exercising, they decide to go on a diet for a few days or a few weeks.

Going on a diet can help you lose weight, but what happens when you come off the diet? You start eating more crap. Then your back to square one again.


Follow These Basic Steps To Lose Weight

  1. Having the will power and determination to eat healthy the majority of your time
  2. Exercise Regularly
  3. Cut out processed Foods and Simple Carbs that’s causing weight gain and preventing weight loss.
  4. Stop Counting Calories

I never count my calories; I never had to. Counting calories is too much effort. I don’t have time for it.

All I know is I have time to eat clean, lift weights and do high intense cardio once or twice a week.

Once I got that out of the way, I can eat whatever I want.

I try to use common sense to eat clean carbs as often as possible. But if I had to guess my calorie intake it would probably be between 2,500-3000 per day. That’s just a wild guess though.

I don’t keep track of the number of calories I consume each day, unless I plan on competing in a bodybuilding competition; and then I’d have to be more careful what to eat.  I do enough training each week and eat enough healthy carbs and protein, so I’m constantly burning off calories, even when I sleep at night.

shredded bodyRight now, my body fat is around 12% but would be great to get down to around 7% body fat. I’ve been there before, and I can do it again.

All it takes is high intense cardio, eating clean (at least 95% of the time) and lifting weights four days a week with once or twice a week, with one day off.

When you set yourself a goal like this, you will do whatever it takes to achieve it, no excuses!

Yes, it takes dedication and commitment. Unless you’re serious about getting your body in shape, it’s never going to happen. So don’t procrastinate, and you’ll do fine.

For me, it’s much easier to maintain lean muscle and keep the weight off as long as I workout 4-5 days a week and eat healthy.

I’ve already gained about a pound of muscle from just one week of working out, which is great.

When you get results like this in a short amount of time, it’s easier to stay motivated and work harder to achieve better results.

cutting-out-bad-carbsLose Weight By Cutting Out all Simple Carbs

I try to keep clear of eating simple sugars and processed food during the week.

I never count my calorie intake; I just control portion sizes and eat small meals 4-5 times a day instead of eating 2-3 large meals.

I find by eating frequent “SMALL MEALS” throughout the day I feel less hungry and reduces my hunger and desire to eat junk food.

I never count my calories but eat clean 95% of the time

I don’t keep track of calorie consumption but limit the amount of sugar in my diet. I love a sweet cup of tea or coffee but avoid putting sugar in it.

Instead, I use sweeteners because each tablet has just one calorie compared to a spoon full of sugar, which is about 16 calories.

For most people, its hard to stay away from simple carbs like, potatoes, white flour, cereals, donuts,cakes, muffins, ice-cream and even cookies.

For most people, its really hard to stay away from simple carbs like, potatoes, white flour, cereals, donuts, cakes, muffins, ice-cream and even cookies.

If you have been so use to eating these kind of foods most of your life it’s harder to stay away from them completely.

But can limit the amount of bad carbs you eat, once if possible.

By making it a habit to eat clean carbs, it should be easier to burn body fat, but you have to be consistent with it.

excellent fat burning foods

It took me a while to cut out bad carbs from my diet but the more you train yourself to eat carbs that are good for you the easier it gets.

I always try to eat a protein source with veg, brown rice or whole grain bread with every meal.

So the best advice I want to leave with you is to cut out fatty simple carbs and replace the with clean carbs and try to eat 5-6 smaller meals a day instead of 2-3 larger meals. This is the best way to lose weight in my opinion.

If you think it’s too much effort to cook 4-5 meals a day, there’s a much easier way….

Prepare Your Meals The Night Before Or First Thing In The Morning

food-in-fridgeGet all your carbs and veg cooked the night before and store it in the fridge in containers.

All that’s left then is the meat, which is easy to cook and you don’t have to worry about cooking carbs and veg because you already have it prepared.

You might not like the idea of cooking all your meals in one go and you might be the type of person who loves to be more creative with their food and be into the whole recipe thing.

I’m the complete opposite. I’m happy enough to throw on a load of  boiled eggs and leave them in a container in the fridge for 2-3 days and do the same with my chicken fillets, rice and veg.

Preparing your meals for the day ahead is a great way to save time and money. Knowing that you already have your meals cooked and prepared will prevent you from eating out or ordering a takeaway.

It saves me a lot of time, and it will save you time as well if you give it a try.


So I hope you learned something here and if you want to lose weight, burn fat or even get  six pack, stop counting our calories and start eating right and workout regularly.

Stay away from processed foods, drink plenty of water and eat 4-5 small meals throughout the day instead of 2-3 large meals. If you keep this up you will get great results.

I have gone through trial and error and hadn’t a clue what foods to eat to lose weight.

Most people know what foods are good for you and what foods are bad for you, but they still crave the bad foods because they are addicted to sugar.


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1 Top Whey Protein Powders For Maintaining and Increasing Lean Muscle Mass

Top-Whey-Protein-Powders-For-Maintaining-and-Increasing-Lean-Muscle-MassWhat are the top whey protein powders for maintaining and increasing lean muscle mass?

It can be difficult to decide which one to choose.

I’ve tried lots of supplements myself, so I have a fair idea which ones gave me the best results and which ones didn’t.

Before I tell you what my favorite protein powders are, I just want to share a funny story about a friend of mine.

Not too long ago a mate of mine went out and bought himself a 10LBS bag of Gold Standard Whey Protein.

His philosophy was only to spend one day lifting weights and for the rest of the week drink protein shakes every day.

He thought he could still gain muscle as long as he drank protein shakes every day.

It was hard not to laugh at him, and when I told him he needs to lift weights more than one day a week in order to build lean muscle, he wouldn’t listen.

It’s funny to think, but there are guys out there that make this mistake.

Protein is an essential building block in the body that will assist you in gaining muscle, but of course, you need to put in the work at the gym.

I try to drink at least 2-3 protein shakes each day along with my meals because I lift weights 4-5 days a week and enough protein to maintain and help promote muscle gains.

In total, I get 50g of protein and 30g carbs per meal. I never bothered counting calories. No need to. I’m not competing in any competitions, but when I do then It makes more sense to count calories to help reach a specific body fat percentage.

Having a protein shake is great, but no better than eating rich protein foods like:

  • Chicken
  • Turkey
  • Eggs
  • Beef
  • Fish
  • Baked Beans
  • Nuts

But if you’re not getting of these protein foods in your diet, then I suggest having 2-3 protein shakes a day.

Try to  eat 1 gram of protein per pound of body weight.

It always helps to get that extra bit of protein from supplements that’s why it’s a good idea to  stock up on protein supplements each month. You don’t have to spend a lot of money on protein supplements.

If  you’re like me and you want to gain lean muscle mass, then I’d advise you to do a bit of research on various kinds of supplements before making a purchase.

Whatever you do, don’t believe in all the hype about what the fitness industry says the best supplements are.

People still don’t know the  difference between weight gainers, protein shakes and protein powders.

Protein Powders, Protein Shakes & Weight Gainers


1. Whey Protein

Whey Protein powder contains 100% protein, (whey, eggs, soy, etc.)

Typically contains 120 calories per serving.

2. Protein Shakes

Protein Shakes contain whey protein, honey, sugar, fruit juice, chocolate and other supplements.

3. Weight Gainers

Weight Gainers are intended to help you gain weight and are high in calories and have between 500-2,500 calories per serving. In my opinion, I’d stay well away from weight gainers as they have a lot of sugar and other unnecessary ingredients your body doesn’t need.

Yes, you will definitely gain weight, but a lot of it will be fat.

What are common mistakes people make when choosing protein powders?

The thing that a lot of guys do is they don’t read the ingredient labels on the container before buying.

If you’re a vegan, there are tons of different soy proteins you can try. Although, not all soy proteins have the essential amino acids required. Just do your research before and try to avoid artificial flavorings.

What to look for In A Protein Powder

The best thing to do is look for whey protein that has few ingredients as possible.The main ingredients you should be looking for are:

  • Whey protein isolate
  • Natural, artificial flavors
  • Fewer ingredients, the better

If you look at other protein powders such as Syntha-6 or Muscletech Whey Protein Hardcore, they have too many other ingredients that your body does not need.

You want to look for a 100% protein without all the artificial ingredients because its’ the amino acids that’s going to help your muscles recover after your workout.

So choose a protein powder with a high protein percentage and has a high Amino Acid Profile, because proteins are made up of more than 25 amino acids.

Just make sure you find a good protein powder that has a good amino acid profile because each amino acid has a different effect and will benefit you in a different way.

Make sure your protein powder is low in carbohydrates and fats.

It doesn’t make much sense to buy a protein powder that is high in fat and high in carbohydrates. In this case, you’d be better off buying a weight gainer which I wouldn’t recommend.

Choosing the Best Tasting Protein Brands

Not only do you want a good healthy protein powder that is going to help you build muscle, you also want it to taste good too.

There are two high-quality protein powders that I highly recommend based on everything I said so far.


Optimum Nutrition Gold Standard 100% Whey. This one has been around for years.  I’ve been using this protein shake for a long time now, and it tastes great, dissolves well in a shaker and it breaks down fast like a whey protein should.

There are a lot of bad quality proteins out there that don’t dissolve, so those are the ones to avoid.  I have tried other optimum nutrition whey protein supplements, and they all come in different flavors.

You can find other great Optimum Nutrition Whey Protein Supplements Herewhey

Dymatize Iso 100 Hydrolyzed (either regular whey protein concentrate all several different flavors to choose from).

It has all the essential and nonessential amino acids listed on the container. Dymatize Iso 100 Hydrolyzed comes in many different flavors.Dymatize Iso 100 Hydrolyzed

You can find each of these supplements in most stores, but if you prefer to purchase them online visit the above link.

So when choosing a protein powder make sure you go through those same rules that I discussed already.

  • You want it to have a good protein percentage
  • A Good Amino Acid Profile
  • Tastes Good

I hope this article will help you decide on a good high-quality protein.You don’t make the mistake of wasting your hard earned cash on ridiculous protein powders that will only make you fat.

If you have a favorite whey protein shakes that give you the best results, please leave a comment below. I Would love to hear from you.

The Perfect Meal Plan to Build Muscle and Lose Weight

Build Muscle and Lose Weight

Probably the hardest part of any exercise program is getting into the habit of eating healthy.

It can be tough especially when it cost less to eat junk food than eating healthy nutritious food.

I lived in the Dublin City for over 4 years and it was almost difficult for me to eat healthy because there was so many fast food outlets around.

It was so much easier to walk into the nearest chipper or convenience store and eat something within a couple of minutes, rather than buy a load of groceries at the supermarket, take it home and cook it.

But I have learned to get into the habit of cooking healthy meals at home because I was feeling sick and tired all the time for eating junk food.

Once you make a commitment to eat healthy everyday you will soon feel so much better in yourself, your overall health and self-image will improve as a result also. Cooking will become more enjoyable to.

If you decide to commit 5 days a week to working out, it’s a good idea to make a list of the kind of food you will eat throughout the week so you don’t fall off track.

If you are one of these people that say, “I’m gonna start eating healthy from now on” but your not 100% sure what foods to be eating then your wasting your time.

You need to sit down and make list of what you will eat from the time you get up in the morning to the time you go to bed every night. Try to be specific.

Don’t worry though, you can still have an odd cheat day once a week where you can eat your favorite food.

If your goal is to lose weight and build muscle I recommend eating at least 5 small meals a day. Do this on your off training days also. You will want to make it apart of your daily routine so that you will stick to it no matter what.

Regardless of what shape your currently in, you can easily improve by eating a healthy meal plan that will help you burn fat and achieve your fitness goals much more quickly.

Here is a list of foods that I use to eat 7 days throughout my late teens into my my late 20’s.

irish unhealthy food


And even though I wasn’t overweight I still felt tired and sluggish most of the time. I knew very little about food was good weight loss or what was good helping me build muscle.


Healthy Protein Diet

This new diet is definitely a much better replacement from the previous image. As a result of eating healthy, I lost a bit of weight and within 6 months of dedicated dieting and training I completely transformed my body.


The aim of this post is to remind you that the power is in your hands, you decide what you will eat, nobody else.

Yes we all have cravings to eat our favorite food but if you can keep you mind focused on the bigger picture – A Healthier, Happier, Fitness You, this will keep you motivated to help you reach your goal.

So cut out things like greasy fries,pizza,burgers,chips,white bread,sweets and chocolate.

Replace with some of the food from the heather diagram above and you will be well on your way to a slimmer and leaner body. Best of luck!

If you need more tips for eating healthier meals then I suggest you check out Dave Ruels “Anabolic Cookbook”. This is a fantastic book for anybody wanting to eat healthier meals for building muscle and burning fat. I’ve leaned a ton of things from this book and you will too.

You can learn more about it here: Anabolic Cooking- The Complete Nutrition Guide For Bodybuilding and Fitness

Eating Tips To Get You 6 Pack Abs Fast!

six pack absI want to share with you some eating tips to get you six pack ABS fast. I also want to share with you why Cardio is important as part of your diet and workout program.I can’t count people asking me how do I get ripped ABS.

I am going to give you some mental advice on things you can use to help make the decisions you need to get the results you want because a lot of the times people ask me questions and they already know the answers and so they are just having difficulty making the decision for themselves.

For example I have people asking me if they can drink alcohol on the weekends, I say sure you can drink alcohol on the weekends, why shouldn’t you?

But you need to ask yourself this question, “will drinking alcohol get you closer to your goals or further from your goals”? Be responsible for your decision and move forward.

The next word of advice I want to give you guys on getting ripped ABS is that Cardio is not dead. Don’t believe in fitness guru’s who tell you that you don’t need to do any Cardio to lose body fat. Sure you might be able to incorporate a high intense weight gaining program for three to four months and drop thirty pounds but if you want to get ripped up as you have got to pay attention to what you’re eating and how much Cardio you do. If you’re a guy, I’m talking 5 or 6 percent body fat and female’s I’m talking 11 to 12 % body fat, I’m talking about the lowest of lows, you need to do Cardio.

Any fitness model or bodybuilder do what I’m about to tell you.  But much differently as opposed to do making outrageous amounts to 2 hours a day. As they focus on training harder. As to focus on getting more out of your workout. Think about it!

You can train at a high intensity, you will burn a higher percentage of calories and it will be a greater percentage of fat so instead of going for a steady 60 minute walk, try and go for a hard 30 minute walk.

Last piece of advice I want to give you guys on getting ripped ABS is you need to start elimination your sugars, so obviously that means, biscuits, sweets, donuts, chocolate. That’s stuff has got to go. And it all depends to on where you are starting. If you’re starting at rock bottom, you are a complete beginner, I’m not going to tell you to go from eating two chocolate bars a day to zero chocolate bars a day. Your progression might be to go to two bars a day to one and a half. Then to one, the a half and eventually none. Then think of elimination your sugars in a gradual progressive fashion just like you would with your training program.




So think of one sugar you could eliminate right now, maybe it’s ice-cream before going to bed , So for the next week I want you to eliminate just the ice-cream . The following week you might eliminate the juices in your diet. The week after you might focus on eliminating all the dairy in your diet. It’s all a step by step process to take it right down to your six pack. I’m making your life as easy as possible, you got to do the work cause I’m giving you advice so best of luck in your journey to getting ripped.

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