Category Archives: Diet and Recipes

The Healthiest Breakfast Ever

What Makes Something Healthy?

I’m going to share with you my ultimate breakfast recipe.

My definition of healthy includes:

1. It’s easy – if you won’t do it nothing else matters

2. It’s based on whole foods and super foods

3. It covers my main macronutrient (protein, carbohydrate, fat) needs and micronutrient needs.

Since this is a shake that only takes a few seconds to make, it meets the first requirement. To understand the second and third aspect, let’s take a quick look at superfoods and why you should be including them in your diet.

Why Superfoods Kick Ass

There was a point in time where vitamin supplements were all the rage. Just pop a few pills and then you don’t have to worry about eating a bunch of broccoli to get your nutritional needs met.

The problem with this approach is that research has shown whole foods have health benefits far and above just their vitamin and mineral content. We simply don’t understand all the various co-factors that are present in food which help vitamins and minerals do their job.

That’s not to say multivitamins aren’t beneficial, it’s just that they won’t ever match the power of real foods.

Things get really exciting however when we get into the level of superfoods. These nutritional powerhouses can radically improve your health and restore deficiencies in ways ordinary vitamin and mineral supplements can’t match.

Herbs like the various adaptogens such as ashwagandha, tulsi, resihi, and more have profound health effects such as:

Modulating the immune system so it can be strong enough to fight infection without overreacting to things like allergies
Preventing cancer and other diseases
Balancing hormones naturally including reducing excess cortisol
Reducing inflammation
Providing balance to the body’s systems by raising what is too low and lowering what is too high

More Superfoods = Less Cravings

The biggest benefit of increasing your intake of superfoods and superherbs is that once you restore balance and nutrition to your body, you’ll likely notice a significant decrease in junk food cravings.

For people suffering from constant cravings, this alone can be a life saver. Many people report weight loss as an indirect effect of increasing their superfood intake.

My Ultimate Breakfast Recipe

1 scoop of superfood formula (I use Shakeology) – Provides whole food nutrition, adaptogenic herbs, digestive enzymes, probiotics, and more) Learn more here.
1 tablespoon of coconut oil – Provides healthy fats, helps increase metabolism, good source of calories
2 servings of fruit such as mixed berries
1 scoop of protein powder – Provides additional protein

What you’ll notice about this is that it’s deceptively simple. While I LOVE juicing and will always encourage people to juice fresh fruits/veggies if they want to add that to this formula, at the end of the day I often go with what’s most convenient.

This breakfast will cost you about $5 which is significantly less than what you’d pay to eat out and get the same level of nutrition. For those on a budget, this may be a stretch, but it’s often easy to work out when you factor the money you save by eating less junk.

Where To Get The Ingredients

Order your Shakeology here.
Coconut oil can be found here. Note: Trader Joe’s has the best deal on coconut oil if you have one locally.
I recommend either a whey protein and/or hemp protein (vegan).

The Best Fitness Book Ever?

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Get This Book Today!

The Fitness Tips You WISH You Knew

I am super psyched to announce the release of what I consider to be hands down one of the best health and fitness books for the price you’re ever going to find. My new book “50 Fitness Tips You Wish You Knew” has just launched and it reveals cutting edge tips you won’t find anywhere else.

Ok, maybe you can find some of these tips elsewhere. I won’t claim to have “invented” everything I share in this book. But it did take me nine years and thousands of hours of research and personal experimentation to distill down all the various insights of psychology, motivation, herbal remedies, body hacks, exercise tips, healthy eating strategies for broke and busy people, end more into one simple to read guide.

Do You Wish You Knew…

• How to get your best night of sleep ever? Tip #5 reveals something that modern research has just discovered in the past couple years and normalize your circadian rhythms and help you sleep like a baby your first night using it – Hint: It’s NOT a supplement!

• The root source of all of your behaviors? Tip #15 reveals what this is so when you change this, your entire life will change!

• The top 5 supplements you must take for ideal health? Tip #37 reveals the essential nutrients you’re likely missing that can all be replaced for less than the price of a cup of coffee a day!

• What to do if you have almost no time to exercise? Tip #45 reveals how to cut your exercise time down into half while increasing your fat loss and muscle building results!

Get All Of This And More

Just go to http://www.amazon.com/Fitness-Tips-Wish-Knew-ebook/dp/B00ANJ484W to claim your copy.

Don’t Have A Kindle? – No Problem

You can get a free kindle reading app for your computer (or tablet or smartphone) by going here: http://www.amazon.com/gp/feature.html?ie=UTF8&docId=1000493771

How To Not Be Skinny – 5 Tips To Get Big Muscles Naturally

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Me after I gained over 40lbs naturally.

Overcoming Skinniness For Men

I know first hand how much it sucks to be weak and skinny. Growing up, I wasn’t very athletic. Although I enjoyed certain sports, being smaller meant I would be one of the last picked on teams. I also got teased for my size and although I was never seriously bullied, my friends and classmates wouldn’t hesitate to push me around knowing they could get away with it. I can still recall getting thrown around on the playground by a classmate (who later actually became a friend) in grade school and feeling helpless.

Throughout most of high school, I weighed a massive 118lbs. But before going into senior year, I studied the secrets to building muscle naturally. I was determined to figure out how to not be skinny and maximize my muscular potential. Once I knew these simple steps, I was able to pack on over 25 pounds in a matter of a few short months – all without adding extra fat and maintaining a six pack.

Later, I built upon my foundation with some more advanced techniques. I have at one point benched press 345 pounds at a bodyweight of just over 165 making it just over twice my bodyweight. At another point, I hit a bodyweight of 176 pounds while maintaining a six pack. All of this done without illegal drugs, steroids, or even legal pro-hormones. Needless to say, I figured out a few tricks to packing on muscle and you’re about to discover some of these same methods so you can go from skinny to huge fast.

Tip 1: Eat More High Quality Nutrient And Calorie Dense Foods

Eating more is essential if you want to not be skinny anymore. This was and still to this day is the hardest part for myself when it comes to building muscle. The reason a guy is usually skinny is that he either has a fast metabolism and/or a small appetite. If you want to get big, you’re going to need to eat big.

While this is obvious, where some people screw up is they eat a lot of the wrong kinds of foods. This best foods for building muscle are those high in both calories and nutrients. This is because, given a limited appetite, you’ll want to maximize the amount of calories and nutrition you take in.

A plate full of broccoli is healthy, but it will fill you up before giving you the calories you need to grow. On the flip side, sugary drinks and desserts will add a ton of calories, but not a lot of nutrients. They’ll also mostly be calories from sugars and unhealthy fats rather than from healthy fats, slow digesting carbohydrates, and quality protein. We want to get big from muscle, not adding fat.

Examples of a nutrient and calorie dense foods that are great for bodybuilding would be nuts, eggs, meats, fish, sweet potatoes, organic potatoes, hemp seeds, buckwheat, quinoa, rice, wheat germ, avocado, coconut oil, macadamia oil, olive oil, whey protein, and others.

These foods should of course still be balanced with other foods that are high in nutrients even if not high in calories such as fiberous vegetables.

One problem is that many skinnier guys, as much as they may want to build muscle, fear they’re going to add too much fat. This is particularly an issue for guys that are “skinny-fat” who have little muscle but still carry extra fat. By choosing the right kinds of foods and avoiding too much junk, this can largely be avoided.

But a big part of it is psychological. Remember, it is a lot easier to lose 10 pounds of fat than to gain 10 pounds of muscle. My favorite method for keeping fat gains low while building muscle is by following a lean gains type of intermittent fasting approach. See more details here.

Tip 2: Follow A Proven Hypertrophy Workout Program

I’m thankful that when I started out I had a great workout routine to follow designed specifically from a former skinny guy to help hardgainers build muscle. I’ve found over the years however there is no “one size fits all” program. Skinny “hard gainer” guys in particular need a routine that takes into account their unique body type.

For those who don’t have a solid foundation of muscle, I’ve found training splits that workout muscle groups more frequently such as HST to be very beneficial. The frequent training sessions allows the nervous system to quickly learn the proper movement pattern for each workout.

As I progressed, I’ve found upper and lower body splits as well as “traditional” one body part per week style training can be effective. I don’t recommend body part splits as much for beginners though as I feel more frequent hitting of each muscle group results in quicker gains for newbies.

See my recommended routines for a variety of good routines to suit your needs.

The most progress I ever made was following what some would consider extreme overtraining. It was a routine in Arnold Schwarzenegger’s Encyclopedia of Natural Bodybuilding. I was supplementing heavily with branch chained amino acids to aid in recovery and it worked extremely well.

Even if you don’t have access to a gym, you can still get huge. Doing a combination of gymnastics style bodyweight training with a set of rings and a pullup bar allowed me to get insanely strong while still packing on muscle in my own home. Water jugs can also be used as inexpensive dumbbell replacements along with a set of affordable resistance bands.

Tip 3: Change Exercise Routines That Aren’t Working

They say the definition of insanity is doing the same thing over and over again and expecting a different result. Having worked out in a variety of gyms over the past 9 years, I can see a lot of guys doing the same routine month in and out without any changes in their body. There is no shame in quitting if you’re quitting something that doesn’t work.

The caveat here is that you don’t simply change something every single week because of not seeing progress. But if you’ve been doing the same routine for a while and have little to no gains for it, assuming your diet is in check, it’s time to switch things up. The body will adapt to whatever demands are placed on it.

The best strategies that people often overlook for maximizing muscle gains are found in this free report on utilizing various muscle building factors in your training. Things to try are one or more of the following:

Go to an entirely new workout style.
Change the order of the exercises.
Change the rest period.
Incorporate heavier weights and power lifting style exercises.
Incorporate lighter weights and high rep “pump” training.
Utilize explosive movements like high jumps, medicine ball slams, and “clapping” pushups.
Targeting a weak muscle and training it more frequently.
Follow a routine that incorporates all of these elements over several months.

Tip 4: Get Adequate Rest And Recovery

Your body grows when you’re resting, not in the gym. I credit a lot of the gains I made early on to making sure I was getting enough sleep and not getting to stressed out in my life. While a solid program will make sure your muscles are rested up enough between workouts, it’s up to you to make sure you’re getting enough sleep and managing stress for total body recovery.

There are a few things that can be done to enhance recovery such as:

Get enough sleep.
Use a grounding mat.
Drink chamomile tea to relax nerves after a workout.
Alternating hot and cold water in the shower to enhance recovery.
Practice meditation.
Utilize the stress reduction techniques from Heartmath.

Tip 5: Know Your Supplements

I know I got really caught up in the whole magic pill idea of a supplement that’s going to build a ton of muscle for me. The hyped up adds create a false illusion that a pill is going to get you jacked and be the answer for how to not be skinny.

Just the other day, I was walking down the street and a guy out of the blue goes “creatine?” He was asking if my big muscles were built by creatine.

While I have used creatine in the past and do recommend it, it is just a supplement. It’s easier for him to think that my results came from creatine or even protein powder than from hours in the gym and a strict diet. There are many times nowadays where I don’t take any particular supplements (including protein powder) outside of a few herbs for general health.

The truth is, you don’t need supplements to get big, and most of them are a waste of money. Not because they don’t ever work (though they usually don’t), but because spending $50-$100 on something that may add an extra pound or two of muscle per month isn’t as economical as investing that money into quality food.

The supplements I do recommend for building muscle naturally as well as general health (without breaking the bank) are:

Hemp, Whey, and/or Rice Protein from TrueNutrition.com (use coupon code DKD714 to save money)
Fish Oil
Vitamin D
Astaxanthin (for general health and recovery)
Magnesium or magnesium oil
Digestive enzymes (good for skinny guys who have trouble digesting and absorbing food properly)
Chaga and/or reishi mushroom for keeping immune system strong and total health.
Creatine (proven) Creatine is not needed, but it does help.
Beta Alanine (Debatable effectiveness)
BCAA (Debatable effectiveness) I only use BCAA if I’m training really hard and want an extra edge. Otherwise your diet and protein powders supply enough branch chained amino acids.

Reader Comments: What Challenges Have You Faced Building Muscle Naturally As A Skinny Guy?

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How To Make Tasty Kale Chips – Healthy Snack Recipe

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Why Do Kale Chips Rock?

Kale chips are quite possibly the most addicting and healthiest snack that you can enjoy. For those not familiar with kale, it is a leafy green cruciferous vegetable that is in the same family as broccoli, cauliflower, and brussels sprouts. Research has shown this family of vegetables is filled with cancer fighting and health promoting compounds. There’s just one problem with kale… like many other leafy greens and cruciferous vegetables, it can be quite bitter and unpleasant for picky eaters who don’t naturally love their greens.

But my taste bud’s disregard for this vegetable changed after I first discovered kale chips. I picked up a bag of dehydrated raw kale chips in a health food store knowing its nutritional value, but having no clue what it was going to taste like.

I was in for a surprise! I couldn’t believe that something like kale, which I personally find to be quite bitter, could taste so great. In fact, they were equally as addicting as an potato chips if no more so. Except that you could eat a whole bag and actually feel good about it.

The only problem with kale chips from the store is that they are quite expensive. Usually a $4-7 for a small bag around 2-4 ounces. So naturally, I had to figure out how a budget conscious person could enjoy this awesome treat. With a little research and personal experimentation, I’ve uncovered what I believe are some of the best kale chip recipes that anyone can make.

Kale Chips Recipes

Basic Kale Chip Recipe:

The basic recipe for kale chips that you see in most recipe books and videos is a simple combination of kale, salt, and olive oil.

Remove kale leaves from their stems.
Coat with extra virgin olive oil (I prefer coconut oil).
Top with salt.
Bake on a baking tray for 10-15 minutes at 350 degrees.

Derek’s Kale Chips:

In the video below, I will show you how I personally make kale chips.

You’ll notice I prefer not to drizzle in olive oil as I don’t like cooking with olive oil. You may however drizzle with some coconut oil, melted butter, or melted ghee. Simply put kale in a bowl, drizzle the oil, and then mix around with hands or utensils.

Separate kale from stems or use pre-packaged kale leaves.
Add curry powder, garlic powder, unrefined salt, and cayenne pepper to taste.
Bake for 40-50 minutes at 200 degrees or 10-15 minutes at 350 degrees.

Brenda Leigh Turner’s Kale Chips Recipe

Brenda Leigh Turner of leansecrets.com shares her recipe for kale chips which I’ve found to be one of the absolute best on YouTube. Be sure to check out her Lean Secrets Youtube Channel which has tons of great recipes, healthy eating tips, and workout advice. Although it’s primarily aimed at women, her recipes are really great for anyone.

Reader Comments:

What is your favorite kale chips recipe?

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Healthy Eating For Busy People – Quick and Easy Recipes

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Struggling To Eat Healthy In A Hurry?

One of the biggest challenges I hear people face is genuinely being motivated to eat a healthier diet, but struggling because they’re so busy with work, family, school, or other commitments.

Even if someone does have the time, unless they absolutely love cooking, chances are they’d rather be spending that time elsewhere. This is a big reason so many people end up giving up on a healthy lifestyle and settle for fast food meals, microwave dinners, and all forms of processed foods.

Luckily, when you know the right strategies, eating whole food meals can actually be faster, cheaper, and even better tasting than the processed “fast food” options. In college, I developed some super secret “ninja” strategies for eating healthy on a busy schedule.

You’re about to discover some of my favorite techniques for eating well when you have little to no spare time, but the key thing is not to get too caught up in the specific recipes. Rather, take the concepts and apply them in your own way with the foods and recipes you personally enjoy. I encourage you to mix it up, try new things, and then leave a comment at the bottom with some of your favorite quick and healthy recipes.

The “Secret Weapon” For Fast Meals

The most effective way I’ve found for eating healthy on a busy schedule is to use a slow-cooker, also known as a crock-pot. This handy kitchen device is largely responsible for getting me all through college without needing to rely on fast food.

I know the idea of using a slow cooker, which takes 4-8 hours to cook a meal, seems like the exact opposite thing you’d want to use when in a hurry. But bear with me and you’ll see why this is exactly what you need.

A slow cooker is great for busy people because it allows you to:

Cook in bulk so you can prepare several days worth of food at a time.
Set it and forget it so you can cook while you’re asleep, at work, or just going on about your day.
Make just about any kind of great tasting healthy recipe.

Watch and learn how to prepare meals fast (in only 5 minutes) in a slow-cooker.

Fast and Healthy Slow Cooker Curry

1-2 pounds of chicken breast
2 cups bagged mixed vegetables
2 cups of kale
1 can of unsweetened canned coconut milk (available in ethnic food section)
2 tablespoons curry powder
1 teaspoon cayenne pepper
1 onion

Add chicken and vegetables to slow cooker. Chop onion and then blend onion with coconut milk and spices in a blender. Top chicken and vegetables with sauce. Cook on high for 3-4 hours or low for 6-8 hours.

Here’s another tasty crock-pot recipe:

Quick Crockpot Beef Stew

2lbs of stew beef
1 peeled onion
1 1/2 cups beef broth or water
1 cup baby carrots
5 small red potatoes halved
1 tablespoon Worcestershire sauce
2 tablespoons Italian seasoning or Onion soup mix
1 teaspoon salt
1 teaspoon pepper

Combine ingredients and cook on low for 8 hours or high for 4 hours.

The real take home point here is that you can come home, toss a few things in a crock-pot, go to sleep, and then not have to worry about cooking anything more for the next couple of days because you have so much food leftover. Obviously if you’re cooking for a family (or have roomates that eat your food) it may not last as long. But even with only 5 minutes invested for a days worth of food, that beats out a drive-thru in terms of speed.

It goes without saying, but the one draw-back of using a slow-cooker is that you have to be prepared. It doesn’t work as well for situations where you’re in a pinch and need something now, so keep reading to find out my strategies for that.

Healthier Quick Meal Ideas

Let’s say you don’t have any food prepared and you need to eat something ASAP. Here are a few healthy meals that can be made in 3-5 minutes.

Cottage cheese or kefir with berries
Canned black beans and salsa
Protein powder plus almond flour – For on the go. Add these to a shaker cup and add water when ready to eat.
Eggs with curry powder, salsa, and coconut oil
Pre-cooked Rice and Tuna – Top with whatever dressing you want. No cook time makes this super fast.

Snack Ideas

Don’t need a full meal or watching your calorie intake? Try these quick fix healthy snacks.

Fruit and dried fruit
Nuts and seeds like almonds, pistachios, or walnuts
Pickles
Celery or an apple with almond butter
Hard boiled eggs
Black olives
Rice cakes
Homemade protein bars – Must be prepared ahead of time

More Quick and Healthy Recipes:

Youtube Recipe Channels:

Slow Cooker Recipes:

Weight Loss Recipes:

Reader Comments:

What are your favorite recipes and strategies for eating healthy on a busy schedule? Share a comment below.

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How To Make Quinoa – Quick and Tasty Quinoa Recipe

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What Is Quinoa?

Quinoa is a grain-like seed that was prized by the Incas as being the “mother of all grains.” That should say something about how great it is! You’ve probably started to hear more about this food in recent times due to its growing popularity for being gluten-free, high in protein, and potentially delicious when prepared right. This makes quinoa and excellent addition to anyone’s diet whether they want to lose weight, add muscle, or just improve their health by reducing the consumption of “lesser” grains like wheat and substituting them with quinoa.

How To Prepare Quinoa Continue reading →

The Best Weight Loss Cookbook – Over 250 Fat Burning Recipes

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Weight Loss Cooking Made Fast, Easy, And Tasty

The biggest challenges I hear from people when they want to lose weight and start eating better is that they either “don’t have time,” or they hate the taste of health foods and don’t know how to cook. While it’s easy for me as a fitness enthusiast who’s been doing this for years to forget about how hard it can be for someone first getting into “dieting,” I also remember how much I hated eating boring bland foods when I first started out. Fortunately, I quickly started piecing together great tasting meals that were easy to make and tasty. I even created my healthy cooking youtube channel to show off some of my favorite fat loss and muscle gain recipes.

But, finding great recipes that are both good for weight loss AND taste good is always a bit of a challenge. Luckily, Dave and Karine have come in and saved the day. They’ve put together what I consider to be the absolute best cookbook and recipe guide for those interested in getting and staying fit. I really wish I had this weight loss cookbook that I’m about to share with you when I first got started.

Here are some sample recipes:

Fat Loss Cookbook Breakfast Recipe Idea – Apple Oatmeal Pancakes

Makes 1 Serving (4 to 6 small pancakes)

Ingredients

• 6 egg whites
• ½ cup oatmeal (dry)
• 1 tablespoon unsweetened apple sauce
• Pinch of cinnamon powder
• Pinch of stevia
• 1 apple, diced finely
• ¼ teaspoon baking soda
• Cooking spray

Directions

1. First heat a frying pan until hot and then reduce to medium temperature. After mixing together all the ingredients in a blender (except for the diced apple), spray some pam (or other cooking spray), drop by spoonful onto the pan.
2. When bubbles start to form, place evenly on pancake some of the diced apple.
3. Let them set in before flipping the pancake.
4. Makes about 4-6 pancakes depending on the size.

Nutritional Facts

(Per Serving)

Calories: 240
Protein: 28g
Carbohydrates: 32g
Fat: 0g

Weight Loss Cookbook Lunch or Dinner Recipe Idea – Quinoa Burritos

Makes 2 Servings
Perfect for a snack, spread or sandwich

Ingredients

• 2 small whole wheat tortillas
• ½ cup quinoa, cooked
• 4 egg whites
• ½ avocado, cubed
• 1 cup lettuce, shredded
• ½ cup salsa
• ¼ cup red onion, diced
• ½ cup black beans
• ¼ cup fresh cilantro

Directions

1. Cook quinoa and egg whites separately. Then mix with black beans, cilantro and onion.
2. Spead half mixture equally on whole wheat tortillas.
3. Top with salsa, avocado and lettuce.
4. Wrap and enjoy!

Nutritional Facts

(Per Serving)

Calories: 272
Protein: 17g
Carbohydrates: 33g
Fat: 8g

Get The “Metabolic Cooking” Cookbook

Metabolic Cooking – The Best Weight Loss Cookbook

Check out the Metabolic Cookbook here for over 250 more fat burning meals!

This cookbook will not only give you just about every breakfast, lunch, dinner, and snack idea you could ever need for weight loss, but it’s also filled with nutritional tips and tricks to maximize your results. The money saved from not having to eat out at fast food places and preparing your own meals is worth the price alone. Not to mention you’ll pretty much never need to waste time trying to track down recipes that not only taste great, but will help you get in shape too!

Get More Free Fat Loss Recipe Ideas

Want to try out some more weight loss recipes for free? Dave and Karine are offering this free guide so you can get even more recipes to burn fat. Right click here and save to your computer.

Also check out: The Best Bodybuilding Recipe Cookbook

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LGN365 Review – How To Look Great Naked 365 Days A Year

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What Is LGN365?

JC Deen – Creator Of LGN365

LGN365 is a fitness guide and series of workout routines created by trainer, blogger, and all around great guy named JC Deen who is well known among the fitness community as being one of the most respected sources for no-BS fat loss and bodybuilding information. The name of the program stands for “Look Great Naked 365” because it covers just about everything a person would need to know to burn fat, build muscle, and enjoy an awesome looking body year round.

JC Deen has given me the honor and privilege be one of the guest experts he interviews for the program. So naturally, any program with yours truly is going to be good.

I’ve since got a copy of LGN365 and, even though I would expect nothing less than something spectacular from JC, I was very impressed with how well put together his guide is. Keep reading to find out what I enjoyed about the guide, and to get a no-BS look at if it is the right solution for your physique goals.

Who Is LGN365 For?

To begin with, you can tell this guide is obviously not aimed at the typical “get super huge” bodybuilding crowd, nor is it for the people looking for a “quick fix” to burn 30 pounds in 30 days.

That’s not because it doesn’t contain great information on how to burn fat or build muscle, but this guide is more for those who want to simply… look great naked. More muscle, less fat, and what I would consider an “athletic” looking physique. It’s for people who are busy with other priorities in their lives and aren’t looking to drop everything they have going on to go on a hardcore bodybuilding routine or a radical (and unsafe) fat loss routine for quick but unsustainable results.

That’s because the entire layout of the program is designed so the average person will quickly and easily be able to find out exactly what steps they need to take to reach their goals, but more importantly how they can integrate these steps into their lifestyle so they can maintain their great looking body year round.

What Makes LGN365 Different?

Extremely Effective: While there are certainly many good training programs and diet guides out there, JC has spent a good portion of his life digging into countless hours of research on everything related to body recomposition. He has then tried and tested numerous methods not only on himself, but many clients to find the exact formula that is most effective for the vast majority of people. Combine that with his connections to the world’s top trainers, fitness experts, and researchers, and you’ll realize how valuable it is to have all of that knowledge distilled down into one easy to read guide.

I’ve started to put the workout routines to the test and am currently utilizing his most advanced muscle building routine in the guide. I”ll have an update post on my personal results later.

JC’s Results

Hype-Free: The first thing you’ll notice about the program, and this says a lot about JC, is that it is very “hype-free.” That’s because even though this stuff works far better than most nonsense out there, JC recognizes that overly hyping things up creates unrealistic perspectives in people. Namely, people think in terms of quick fixes instead of lifestyle habits.

What Makes LGN365 Great?

Mindset Focused: If you’re familiar with my work, you know how much I emphasize mindset as playing the biggest role in getting results with your health and fitness routine. Nothing works until you make it work, and JC knows how important the psychology of an individual is in terms of the results they will get. He gives very simple but effective ways to get yourself motivated to not only get started, but stay on track day after day and year after year. This is the missing link in most fitness programs, and by including it, he’s virtually guaranteed you’re going to stick through long enough to see results.

Step-by-step: You’ll know how much to eat including the proper ratio of fats, protein, and carbohydrates including automatic calculators to figure it all out just by typing in your body weight, activity levels, and goals. You learn how to properly read nutrition labels. Exactly what exercises to do with the right amount of sets and reps for both fat loss and muscle gain. You get a breakdown into how JC assesses what kind of program is best for someone. You then get multiple programs to run through the year so your body keeps “guessing” and never adapts to one thing for too long. You even get exercise videos showing you proper form.

Basically, it’s like have a world class trainer right by your side giving you a personal evaluation and setting up all of your training and diet for you. Except in this case, you learn how to do it yourself so you can always adjust and readjust as needed over the course of the years so you’re never left wondering what you should be doing.

This ability to never have to worry about “is what I’m doing really working?” is worth the price of admission alone. So many people who try to piece things together only to end up unsure of themselves and hesitant to invest much effort. But by having everything laid out with a system that has been proven time and time again to get great results, this allows you to leave second guessing behind and get straight to seeing your body start to transform.

Practical: Practicality is another thing that sets this program apart. It doesn’t just tell you the “ideal” thing to do leaving people feeling like it would be next to impossible to actually fit the recommendations in with their lives. Instead, JC is a realist. He knows the everyday challenges people including himself face, and he doesn’t give overly restrictive rules. This includes having things like multiple workout routines that fit into a variety of schedules and how to stay on track while eating out a restaurants.

Expert Interviews: The expert interviews really rounds out the program. JC ties up any loose ends by bringing in others, like myself, to explain things like how to create habits that stick, how to prepare fast healthy meals, and how to sort through all the conflicting information floating around out there in the fitness advice world.

When it’s all said and done, anyone going through the guide will have all the tools to ensure they will be successful in reaching their physique goals.

Is LGN365 The Best Fat Loss and Muscle Gain Guide Out There?

I myself, and even JC wouldn’t say anything is the “best.” There are many great programs out there that are effective for fat loss and muscle gain and it all depends on the individual and their circumstances. But very few programs can match the caliber of LGN 365. If I had this program when I first started, I would have saved myself a lot of obsessive worrying about things that ultimately don’t make a whole lot of difference and instead would have been able to focus only on what I knew was essential for my goals.

That being said, if you’re not able to invest at least several days a week to training in the gym and tracking your food intake, this probably isn’t the guide for you. Because it follows a proven template of what will work for either fat loss or muscle gain based on real world testing, just randomly following bits and pieces of the system probably won’t yield as good of results as JC’s clients. So, you’ll want to make sure you’re really committed and that your lifestyle allows for you to take some time and energy to learn and apply the system.

If you are committed and able, then I’m confident this program will give you what you need to look great naked 365 days a year. I don’t recommend a lot of courses and programs, so I’m staking my reputation on this one by both including myself in it and recommending it here. That’s how much I believe this guide will benefit my readers. So if you’d like to look great naked all year round, click the link below to find out more:

Click here to learn more about LGN365 and purchase the program

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The Best Bodybuilding Cookbook – Over 200 Muscle Building Recipes

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Bodybuilding Cooking Made Tasty and Delicious

I remember when I first got into bodybuilding I would force feed myself bland chicken breasts and broccoli. I would actually bring it in a sack bag to my high school lunch room and proudly display my strict eating habits in front of my friends whom thought I was crazy.

Fast forward a few years, and I’ve since discovered tons of awesome recipes that not only are great for packing on slabs of muscle, but are healthy and tasty too. I even created my youtube channel to show off some of my culinary creations. But, finding new recipes is always a bit of a challenge. Not because recipes are hard to come by, but because bodybuilder friendly recipes are hard to come by.

That’s where Dave Ruel has come in and saved the day. He’s put together what I consider to be the single best “all-in-one” bodybuilding cooking guide for guys like myself who like taste, affordability, and most of all convenience. Since most of the recipes are made stupid simple for the average guy, you won’t find you have to be a great chef to start making great tasting high protein muscle gain meals.

Here is an awesome meatloaf recipe courtesy of Dave to kickstart your bodybuilding chef skills.

Bodybuilding Cookbook Recipe Dinner Idea – Muscle Meat Loaf

Ingredients

– 2 lbs of ground Turkey
– 1 teaspoon of olive oil
– 1 diced Onion
– 1 teaspoon of Garlic(optional)
– 1/3 cup Dried Tomatoes
– 1 cup of Whole Wheat Bread Crumbs
– 1 Whole Eggs
– 1/2 cup of Parsley
– 1/4 cup of Low Fat Parmesan
– 1/4 cup Skim Milk
– Salt and Pepper
– 1 teaspoon of Oregano

Directions

1. Cook the Onion with Olive Oil separatly
2. Mix everything together in a big bowl, add the cooked oignons
3. Put the mix in a big pan
4. Bake at 375-400 F for about 30mins

Nutritional Facts (Per Serving)

Calories: 393
Protein: 46g
Carbohydrates: 14g
Fat: 17g

Purchase The “Anabolic Cooking” Cookbook

Check out the Anabolic Cookbook here for over 200 more muscle building meals!

This cookbook will not only give you just about every breakfast, lunch, dinner, and snack idea you could ever need for bodybuilding, but it’s also filled with nutritional tips and tricks to maximize your results. Dave is pretty jacked and knows a thing or two about healthy eating for building muscle and burning fat. The money saved from not having to eat prepackaged meals or fast food is worth the price alone.

Get More Free Bodybuilding Recipe Ideas

Want to try out some more great muscle gain recipes for free? Dave Ruel is offering this free guide so you can get even more recipes to build mass. Right click here and save to your computer.

Right Click and Download To Computer

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The Best Quick Bodybuilding Recipes – 3 Tasty & Cheap Meals

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3 Fast & Tasty Muscle Building Recipes

So you want to build more muscle and are getting tired of chicken breasts and brown rice? Don’t worry. I’ve got you covered with 3 super quick and easy recipes that are not only going to help pack on slabs of muscle, but they taste absolutely frickin’ amazing. They are also fairly “idiot-proof,” so even if you don’t know much about cooking, you’ll find it pretty hard to screw these up.

Recipe #1 – Bodybuilder’s Slow Cooker Pineapple Chili

Directions:

Why It’s Awesome:

A quick and easy chili recipe is essential for any bodybuilder. Whereas many chili recipes may call for 15-20 minutes of prep time, this can be made in around 5 minutes. I usually just toss the ingredients in a slow cooker before bed, let it cook while I sleep, and then wake up to several days worth of chili.

Bodybuilders need tons of calories, and there’s no easier way to get those calories than by tossing everything together in a pot and then cooking a delicious meal that can be taken on the go and warmed up whenever you’re ready. If you want to add even more calories, you can add some more meat for additional protein and fat. You can also add some organic red potatoes, additional rice (add water in 1:2 ratio of rice to water), and some more beans.

Recipe #2 – Pumpkin Pie Protein Shake

Ingredients:

1/2 cup Unsweetened Coconut Milk (Available in ethnic/Asian food section of grocery stores)

1 cup Canned Pumpkin Puree (Available in baking section of grocery stores)

1-2 scoops protein powder with either 6-12 oz of water, milk, or almond milk

2 tablespoons of honey and/or blackstrap molasses (or 1 tablespoon of powdered stevia)

1 teaspoon vanilla extract

2 teaspoons pumpkin pie spice

1 oz chopped walnuts (optional)

Directions:

Blend all ingredients in a blender. You may use either honey, blackstrap molasses, or a 50/50 mixture of each for a total of 2 tablespoons or desired sweetness.

Why It’s Awesome:

Who doesn’t love pumpkin pie? And what’s the best part of a pumpkin pie? The filling! You’ll swear you’re eating straight pumpkin pie filling with this quick and easy pumpkin pie protein shake.

While a protein shakes’ convenience is a life saver for people in a hurry, but the problem is they’re mostly treated as a supplement rather than a meal in itself. We can add a few things to make an ordinary protein shake an extraordinary muscle building meal.

Pumpkin is one of the most nutritionally rich foods and is very high in fiber. So by adding pumpkin to the protein shake, it will be much more filling and give you a lot more nutritional than just protein powder and water.

The coconut milk is a great source of healthy fat including medium chain triglycerides which actually boosts the metabolism and keep you burning fat. Including coconut fats in your diet is a great way to ensure you’re building muscle without adding too much body fat.

Blackstrap molasses provides tons of minerals including chromium which aids in blood sugar balance. Proper blood sugar regulation is essential for adding muscle and preventing fat gain. Studies have shown cinnamon also aids in promoting blood sugar which resulted in more muscle and less fat.

Want to kick it up with even more calories? Trying adding some applesauce and oats for additional carbohydrates.

Recipe #3 – Homemade Protein Fudge Bars (Non-Cook)

Ingredients:

8 scoops chocolate protein powder
1 cup oatmeal
1/3 cup natural peanut butter
3 tbsp honey
1/2 cup 1% milk
3 tbsp crushed peanuts

Directions:

1. Mix together the protein powder, oatmeal, peanut butter, honey and milk.
2. Form into 5 bars and then roll in the crushed peanuts to finish.
3. Place in the fridge for about 30-45 mins or until solid

See video below to watch it being made:

Why It’s Awesome:

This last recipe comes from Dave Ruel, author of the Anabolic Cooking Recipe Book.

Most store bought protein bars are crap. Some low quality protein, a ton of sugar, and the one’s that actually taste good are usually pretty horrible in terms of tons of added crap you probably don’t need to be putting into your body. But this recipe is quick, easy, and affordable.

Dave’s got a ton of great recipes specifically for bodybuilders. He’s compiled them all in both his Anabolic Cooking product which you can check out here:

Want More Free Bodybuilding Recipes?

Check out Dave Ruel’s 10 Most Anabolicious Recipes PDF – Right Click Here and Save To Computer

Right Click and Download To Computer

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