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June 29, 2009

21 Get Lean Tips From Oceanside California

p1000001I am here sitting on my balcony in Oceanside, California so I thought I might put up a quick blog post.
Here are 21 tips to getting leaner

1) Lift weights heavy enough to reach failure between 8-12 reps

2) Do HIT cardio (high intensity interval training) This is when you do a period of very fast pace cardio followed by a period of slower pace

3) Don’t ever workout 2 major muscle groups together

4) Get some complex carbohydrates and protein immediately within 30 minutes of your workout

5) Eat small frequent meals every 3 hours

6) Eat a lean protein source every 3 hours

7) Take essential fatty acid supplement (My favorite is Udo’s oil

8) Supplement with whey protein and Glutamine

9) Make sure to always take a multivitamin

10) Become friends with green leafy veggies and eat them ALL THE TIME

11) Say good buy to Mayonnaise and BBQ sauce and say hello to Salsa, Mustard and hot sauce.

12) Drink water all day long and get rid of liquid calories (unless it’s a protein shake)

13) Limit Alcohol (Alcohol has 7 calories/gram)

14) If you must drink, keep it in moderation and don’t add more calories to your drink (Sodas, juices, creams etc…)

15) If you can, take a 15-minute catnap in the afternoon

16) Breakfast, Lunch and Dinner should include 1/3 Protein, 1/3 starchy carbohydrate and 1/3 fibrous carbohydrate

17) Work on your “problem areas” first thing during the week

18) Don’t ever ever skip breakfast

19) Cook your food in bulk. (I cook my food on Sundays and Wednesdays)

20) Always know your schedule the night before and know when you are going to eat the next day

21) Always have a RTD (ready to drink) shake with you at all times in case you can’t get to your food

Lastly some pics at the beach with Awesome weather and family!!

beach view II Oceanside Getaway June 2009Beach View III Oceanside Getaway June 2009

Sam and Nephew Oceanside Getaway June 2009

Family pic II Oceanside Getaway 2009

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June 16, 2009

My Secret Potion….

This is my very own Secret Potion that I take every night……….

……it will help keep you young and healthy!!!!

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May 26, 2009

The 6 Factors Influencing Your Daily Calorie Needs

1) Basal Metabolic Rate (BMR)

BMR is the total number of calories your body burns for normal bodily functions,
including digestion, circulation, respiration, temperature regulation, cell construction, and
every other metabolic process in your body.

In other words, your BMR is the sum total of all the energy used for basic bodily functions, not including physical activity.

BMR usually accounts for the largest amount of your daily calorie expenditure – about two thirds.  BMR is at its lowest when you’re sleeping and you’re not digesting anything.

BMR can vary dramatically from person to person depending on genetic factors.

You probably know someone who can eat anything they want yet they never gain an ounce of fat. This type of “fast metabolism” person has inherited a naturally high BMR.


2) Activity Level

Next to BMR, your activity level is the second most important factor in how many
calories you need every day.

The more active you are, the more calories you burn; it’s that simple.

Become more active and you burn more calories. Sit on the couch all day long and you hardly burn any.


3) Weight

Your total body weight and total body size are also major factors in the number of
calories you require.

The bigger you are, the more calories you’ll require to move your



4) Lean Body Mass  (LBM)

Total body weight correlates with the number of calories you require, but separating your
total weight into its lean and fat components allows you to calculate your calorie needs
even more accurately.

The higher your LBM, the higher your BMR will be.

This is very significant when you want to lose body fat because it means the more muscle you have, the more calories you will burn at rest.

Muscle is metabolically active tissue, and it requires a great deal of energy to sustain it.

The best way to increase your BMR is to increase your LBM. This is why you could say that weight training helps you lose body fat, albeit indirectly.


5) Age

Metabolic rate tends to slow down with age.

Therefore, the number of calories the average person requires also goes down with age.

Fortunately, you can prevent and even reverse the age-related slowdown in metabolism by developing more muscle through weight training and nutrition.


6) Gender

Men usually require more calories than women.

The average male has a maintenance level of 2800 calories per day. The average female requires only 2000 calories per day to maintain.

The reason for this difference is not so much a sex-related issue as a body
weight and muscle mass issue

the average man carries much more muscle mass than the average female and this explains the spread in calorie requirements between men and women.

Except for individual genetically-related differences in BMR, a 140 pound man and a 140 pound woman would have the same calorie requirements if their activity levels were identical.

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April 10, 2009

How to Get Good Grades on Your Food Choices

The condition of your body today is the result of the sum total of all the food choices you have made in the past. The condition of your body in the future will be the sum total of all the food choices you make today. Most people take their food choices very lightly, not realiznutrition-labeling that everything they eat has an impact on their physical condition.

Choose low-grade foods and you will have a low-grade body. Choose high-grade foods and you will get leaner, stronger, healthier, more muscular and more energetic. The problem is, how do you know what to choose? Which foods get good grades and which foods get bad grades? Label claims like “low cholesterol,” “low fat”, “30% less fat”, “all natural”, and “100% organic” grab your attention, and seem to scream, “Pick me!” First, you figure out what kind of “grades” you have getting now, and then you start working on improving your grades.

Before moving on to the actual grading system, here is a simple way to quickly and easily improve your food grades: Shop in a health food store, natural foods market, or a gourmet supermarket. You will find a must grappleeater variety than you would in a regular market.

An example is an apple is an A-grade food. An apple is a raw food found in its natural state, un-tampered with by man. Now unsweetened applesauce is nothing but pureed apples, but still, it is not in its most natural state, so now it is a B-grade food. Turn it into apple juice and you are down to a C-grade food. Then if you add sugar (sweetened applesauce or apple drink), now you’re down to a D-grade food. Finally, if the apples eventually become an apple pie, you’re down to an F-grade food.

Now, click on the link below to view food grade chart and look at what kind of grades you are currently getting now.

Food Grade Chart

So how did you dao? Don’t worry, if your “grades” weren’t so good, it doesn’t matter. What’s in the past is done. What matters now is that you look ahead and make a concerted effort to improve your grades. Don’t feel like you just get straight A’s starting today. Just remember- everything you eat helps or hurts; moves you forward or backward. One of the few things in life you can always be certain of is change. Make sure  your body is changing for the better.
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