chicken meatloaf, seasoned baked red potatoes, stirfry brocilli and califlower
3/4 pound of ground cooked Bison (95% lean)
2 chicken cultets.

5am Breakfast: 
10 grain hot cereal (1/4 cup dry) cooked with ½ water and ½ heb skim mootapia (can use lite coconut mik instead of skim) with ¼ c blueberries , 1 tbsp of flaxseed meal, 1 tsp stevia

830am: protein shake with scoop of miracle greens

10am
½ c breakstone  cottage cheese
½ mixed berries
¼ c of Barely fit granola

Noon:
5 Egg whites w/1 small red potatoe
or 1 c  june’s tuna salad on bed of greens  (can add 2 thin slice of avocado) and  1/3 c plain beans

3pm

Protein shake or 3 oz of Bison, tuna or chicken with an apple

Dinner: (3 hours before bed)

Chicken meatloaf or chicken cutlet
stirfry veg 2 cups
¼ c of red potatoes or beans

“T” bar row with deadlifts and leg curls, 3 sets,

“T” bar row with Lat pull back to “T” bar row, 3 sets,

Smith heavy lunge 5 sets, 15 reps per leg,

finshed with deep squats and plyo jump squats.. my glutes hurt already!

Omelettes:
2 Large eggs
5 egg whites
1/4 c skim milk
2 tsp safflower oil and /or spray pam

Fillings:

2 C baby spinach
4 scallions finely chopped
1/2 tsp rosemay
2 oz goat cheese crumbled
1/4 tsp sea salt

 in med bowl, whisk eggs & milk.  Heat1 tsp oil in non stick pan. use spray pam if more coating is needed

cook eggs, flip when one side is cooked … add filling, fold

cut in half.. makes 2 servings.

toast bread
season eggs with pepper for taste

 they are your best friend when it comes to managing your weight,
reducing body fat, and keeping your arms, legs, abs and glutes tight and shapely.

No bulk just a beautiful lean contured body!

Season chicken breast and bake with 1/2 quality chicken broth

cooked brown rice with quality chicken broth and poultry seasoning

Stirfry 2 pounds of spinach with 1 tbsp coconut oil and 2 tsp of water as needed.

Men increase portion sizes

slice red cabbage thin and pull it apart

when oil is hot, toss cabbage in.  stir every min or so, if needed add 1 tbsp water. cover.

cooks in 5 to 7 minutes.   It should be soft.

The triceps are the much bigger of the two muscle groups.  If you are doing bi’s and tri’s on the same day, spend more time on the triceps.

A great way to build strong triceps are dips. But do dips as you would chest press, pile on the resistance and then struggle thru a hardcore set.

So if you doing dips from a dip station add on the weight.   From a bench, feet up, pile on the weight.   Make sure you finish full range of motion on each rep.

Another great exercise is very narrow pushup off a medicine ball.  If these are easy, elevate your feet.   Weighted sand bags can also be added to increase resistance.

A study from the Univ of  Valencia, Spain, showed that training on stable surfaces while doing deadlifts overloaded and activiated the spinal extensor muscle best.
Researcher measure the back extensor while perform on stable surface (the floor) and an unstable (BOSU) using electromyogramy.
Exercising on firm ground is BEST for overloading backextensors and other core muscle groups
(Journal strength and conditioning research, 24:2723-2730, 2010)

Meal-Planning Tips

• Check your fridge and cupboards to see what you already have on hand that you can use.
• Plan meals around the best weekly store specials. Stock up on sale items if space allows.
• Use coupons only for items you already buy.
• Get inspired by exploring one of the many online recipe finders, or check out a cookbook from the library.
• Add more meatless meals. Meat is the most expensive part of a meal.
• Use leftovers, to save time and money.
• Keep a running shopping list and jot down items when you run out. To make shopping easier, organize the list around your grocery store layout.
• Keep all your weekly meal plans. In no time, you’ll have a monthly menu cycle and a “go-to” list of quick meals.

 Shop Smart

 Use these tips to “work the store” to your advantage:

• Stick with an organized list.
• Eat first. Hungry shoppers overbuy and usually purchase prepared (less healthy) foods.
• Shop alone if possible. A partner and/or children tagging along can quickly stray from the list and increase the food bill. However, shopping with kids is a nice way to teach them smart  shopping habits, so if they come along, set expectations before leaving the house.
• Get a grocery store loyalty card.
• Shop the perimeter to fill up on fruits and  vegetables, protein and dairy.
• Look for bargains near the ends of aisles and on the upper and lower shelves. Cheaper, generic store brands are typically found on lower and upper shelves and have the same nutritional profile as name brands.
• Compare unit prices of different product sizes and brands. Unit prices are found on the shelf tags below the food items.
• Buy in bulk.
• Make your own single-serving snack packs from larger bags of food.

 Preparing Food at Home

 After shopping, dedicate a little time to organizing food at home.

• Divide large packages of raw meat into smaller meal portions.
• When you have time, brown meat and chicken, package them and freeze them for use in meals later.
• Clean and cut up vegetables for meals and  snacks that will be eaten within a few days. Wait to wash others just before eating.
• Cook in batches, and freeze extras.
• Keep a frozen-food inventory so that unknown meals don’t get buried in the freezer.
• Toss food into a slow cooker in the morning so that dinner is ready when you get home.
• Use the plate method: fill half the plate with fruits and veggies, one-quarter with protein and one-quarter with whole grain.
• Cook with friends. Take turns hosting a small group to plan meals, share recipes and cook large batches of food. Package the meals for everyone to take home and freeze.

Its bad enough food manufactures make the fonts as small as possilbe, now they actually hide what they put into the food. How?  By terminology.

MANY NAMES:

The central issues in accurately idenifying whats in food isthe manfucturers use o variety of names for products.
Trans fat may be called:
Shortening
Partially hydrogenated veg oi
Partially hydrogenated veg shortening

High fructose corn syrup is called glucose-fructose in canada and isoglucose in Europe and may come under one of those names in the US.
Terminology is where many ingredients get hidden right under your eyes.

They get you to look at the big headlines and glossy sidebarew while hiding the actual ingredient list.   They use words such as “natural ingredients or “real fruit flavors” which sounds great to the average person.
Food packagesthat state that they have “all natural ingredients” may in fact have high fructose corn syrup.

Red Food coloring is called Carmine.  This comes from grounded up shells of dead female bettles

MSG  may be listed as: Hydolyzed vegetable protein, Yeast extract or autolzed vegetable protein.

Not only is the food industry getting away with the shell game on ingredients list thru varied terminology, it is also using vague terminology to cover thei tracks.
Ie:   say “emzyme” is listed on a pizza as an ingredient in the dough.  Don’t you want to kow exactly what this emzyme is?

“Natural flavor” or  “smoked flavor”  is a  catch all phrase which allows the company to put just about anything into this product.

This sneaky approach to listing ingredients needs to be changed.  After all, if a company is hiding something, it must have a reason for doing so.

full article: on fitness, issue june 2010 page 27