Posted 01. Dec 2012 @ 12.00 am

Yes, everyone who trains and aspires to be a bodybuilder but many of my clients I take on still don’t know the essential basics…Not only will protein help you build and maintain lean muscle, but it is a vital building block to any weight training program. The number 1 most bio-available form of protein is egg whites because your body assimilates it into the muscle the quickest. The next most important form of protein is whey protein which is your protein powder. You can also get lots of protein through, chicken, fish, lean red meat. To determine how much protein you need you multiply 0.8-1.0 grams of protein per pound of bodyweight. Ex: if you weigh 130 pounds you need 104 grams to 130 grams a day of protein.

Posted 29. Nov 2012 @ 12.00 am

  • If you're waking up to the same old meal every day and then routinely crashing by mid-afternoon, consider a breakfast reboot. To add fiber and carbs, top a whole-wheat English muffin with natural peanut butter, a sliced banana, and raisins. To increase protein, a whey protein shake will do the trick.

  • Stay hydrated - Always keep water by your desk and use this formula to determine your H2O requirement: (Body weight in kg) x .024 = litres of water you should be drinking daily.

  • Munch on snacks and small meals throughout the day instead of scarfing down a huge lunch that will put you to sleep as soon as you're back at your desk. Maintain your focus and avoid the notorious food coma by eating five or six smaller meals a day, instead of three big ones.

  • Avoid sugar - instead of throwing money away at the vending machine on sugary food & drinks, have a protein shake and get back to work.

Posted 22. Nov 2012 @ 12.00 am

These top my list of foods to avoid because not only will they make you fat, but they can cause a variety of deadly health problems. Processed foods contain no natural antioxidants, phytonutrients, fiber, vitamins, or minerals, and eating them puts a strain on your digestive system.

Processed foods are also usually very high in sugar, salt, food additives, and toxic fats. The human body was not designed to be able to fully process and digest this type of man-made food, so avoid processed foods at all costs for a healthy and lean body. Some examples of processed foods are white bread, breakfast cereal, chips, white rice, etc.

Posted 20. Nov 2012 @ 12.00 am



  • 1/4 cup Whey Protein Powder

  • 1/4 cup Whole Milk

  • 1 cup Frozen Strawberries

  • 1/2 g Xanthan Gum




  • Place all ingredients in a bowl and blend to a smooth, frozen mixture.

  • Using an electric whisk, whisk mix for 5-8 minutes until it gains volume.

  • Eat immediately.


Posted 17. Nov 2012 @ 12.00 am

I don't want to burst your bubble or your ego, but this isn't going to happen overnight. That is just a fact of life in bodybuilding and fitness. Have you ever heard the expression "good things come to those who wait"? Well, it kind of applies here. Although you should work at achieving your goals, being patient and knowing that it comes with time will keep you from getting frustrated and that will keep you motivated to train in order to eventually meet those goals. Deal with curling the 15's or 20's for now and with time and effort, you will get to the bigger dumbbells. Patience is definitely a virtue in this game.