I guess what I have really been trying to demonstrate in this series of articles, as much as give you some good ideas for healthy snack foods, is that it can be just as easy and most times far more economical, to eat healthy snacks as to eat junk.
If you are really looking for progress in your bodybuilding, and I hope you are, take the time to research ALL the foods that you consume. With just a little research, lots of items will get dropped from your shopping list. And just as equally, many new items will get added to take their place.
New flavors, new recipes, new ideas, wow! that can make life exciting. Be adventurous in your hunt for new food ideas. Check out some of the magazines at your local newsagents to help. Be prepared to experiment. It will be well worth the effort, and, best of all, it will really reap big dividends in your progress - and your enjoyment of that progress!
Eating healthy can be a joy, not a chore. It's all up to you.
Biceps workout.
Adjustable bar curls.
20.0 kg (44.1 lb) x 15 reps (20)
22.5 kg (49.6 lb) x 15 reps (15) *
27.5 kg (60.6 lb) x 12 reps (12) *
30.0 kg (66.1 lb) x 10 reps (10) *
32.5 kg (71.7 lb) x 8 reps (8) *
37.5 kg (82.7 lb) x 3 reps (6)
40.0 kg (88.2 lb) x 2 reps (4)
15.0 kg (33.1 lb) x 20 reps (20) *
Cambered Bar Curls.
16.6 kg (36.6 lb) x 9 reps (12)
Next time: Chest.
Showing posts with label Healthy snack foods. Show all posts
Showing posts with label Healthy snack foods. Show all posts
Sunday, March 15, 2009
Friday, March 13, 2009
Healthy snack foods - protein/meal replacement shakes.
Protein and/or meal replacement shakes only just scrape in to this category of healthy snack foods. The reason - because they are better than nothing and always far superior to junk foods like candy bars! I believe it is always in your best interest to get your nutrition as naturally as humanly possible.
But let's face facts, sometimes time and convenience are a problem. In most countries now it is law for the nutritional make-up of a product to be clearly displayed on the label.
So there you are - take the time to read the labels and definitely compare the nutritional contents product to product. It's simple - buy the product with the greatest nutritional content per unit of measurement.
Another point to consider is digestibility. If you are like me, and lactose intolerant, you may find yourself doing a great deal more label reading. I use whey protein isolate protein shakes as the method of producing these powders also gets rid of just about, if not all, the lactose. I also mix them with lactose free milk. It works OK for me, but, if you are lactose intolerant too, I suggest experimenting with different brands to see what works best for you. Most of these powders can also be mixed with water.
Today's workout:
Triceps.
Adjustable Bar Triceps Extension.
17.5 kg (38.6 lb) x 16 reps (20)
20.0 kg (44.1 lb) x 12 reps (15)
22.5 kg (49.6 lb) x 10 reps (12)
25.0 kg (55.1 lb) x 7 reps (10)
27.5 kg (60.6 lb) x 5 reps (8)
30.0 kg (66.1 lb) x 4 reps (6)
32.5 kg (71.7 lb) x 1 rep (4)
15.0 kg (33.1 lb) x 15 reps (15) *
Triceps kickback.
10.0 kg (22.0 lb) x 20 reps (20) *
Next time: biceps.
But let's face facts, sometimes time and convenience are a problem. In most countries now it is law for the nutritional make-up of a product to be clearly displayed on the label.
So there you are - take the time to read the labels and definitely compare the nutritional contents product to product. It's simple - buy the product with the greatest nutritional content per unit of measurement.
Another point to consider is digestibility. If you are like me, and lactose intolerant, you may find yourself doing a great deal more label reading. I use whey protein isolate protein shakes as the method of producing these powders also gets rid of just about, if not all, the lactose. I also mix them with lactose free milk. It works OK for me, but, if you are lactose intolerant too, I suggest experimenting with different brands to see what works best for you. Most of these powders can also be mixed with water.
Today's workout:
Triceps.
Adjustable Bar Triceps Extension.
17.5 kg (38.6 lb) x 16 reps (20)
20.0 kg (44.1 lb) x 12 reps (15)
22.5 kg (49.6 lb) x 10 reps (12)
25.0 kg (55.1 lb) x 7 reps (10)
27.5 kg (60.6 lb) x 5 reps (8)
30.0 kg (66.1 lb) x 4 reps (6)
32.5 kg (71.7 lb) x 1 rep (4)
15.0 kg (33.1 lb) x 15 reps (15) *
Triceps kickback.
10.0 kg (22.0 lb) x 20 reps (20) *
Next time: biceps.
Wednesday, March 11, 2009
Healthy snack foods - meat patties.
Meat patties are a great little snack. Just make up a kilogram of Pattie mix, cook and store (fridge or freezer).
Any type of meat is fine - beef, chicken, turkey, lamb or fish. Just make sure that whichever meat you use, it is low fat, premium and, if possible, organic.
The basic recipe is the same for all the above:
I kilo of the desired meat.
3 or 4 garlic cloves.
1 medium onion.
2 eggs.
freshly chopped parsley.
seasoning of choice.
Chop the onion and garlic cloves and gently brown in a little olive oil in a large fry pan. Place the cooked onion and garlic on some absorbent paper and allow to cool. In a large mixing bowl add the meat, cooled onion and garlic, parsley, your desired seasoning, and the two whole (the whites and the yolks) eggs. Mix very thoroughly with your hands. When fully mixed form into 100 gram patties, place into the fry pan and gently cook till they are "how you like it".
Allow to cool then refrigerate what you want soon and freeze the rest - hint - for freezing, wrap each one separately in cling wrap - this allows you to take them out one at a time for snacks.
That's it. How easy is that!
For some approximate nutritional info. go here:
http://www.carb-counter.org/nutrition/23503
Today's workout:
Back.
T Bar Row.
45.0 kg (99.2 lb) x 20 reps (20) *
57.5 kg (126.8 lb) x 13 reps (15)
60.0 kg (132,3 lb) x 9 reps (12)
65.0 kg (143.3 lb) x 8 reps (10)
72.5 kg (159.8 lb) x 6 reps (8)
77.5 kg (170.9 lb) x 5 reps (6)
80.0 kg (176.4 lb) x 4 reps (4) *
Wide Grip Chins.
Body weight x 1 rep.
T Bar Row.
40.0 kg (88.2 lb) x 16 reps (20)
Next time: Triceps.
Any type of meat is fine - beef, chicken, turkey, lamb or fish. Just make sure that whichever meat you use, it is low fat, premium and, if possible, organic.
The basic recipe is the same for all the above:
I kilo of the desired meat.
3 or 4 garlic cloves.
1 medium onion.
2 eggs.
freshly chopped parsley.
seasoning of choice.
Chop the onion and garlic cloves and gently brown in a little olive oil in a large fry pan. Place the cooked onion and garlic on some absorbent paper and allow to cool. In a large mixing bowl add the meat, cooled onion and garlic, parsley, your desired seasoning, and the two whole (the whites and the yolks) eggs. Mix very thoroughly with your hands. When fully mixed form into 100 gram patties, place into the fry pan and gently cook till they are "how you like it".
Allow to cool then refrigerate what you want soon and freeze the rest - hint - for freezing, wrap each one separately in cling wrap - this allows you to take them out one at a time for snacks.
That's it. How easy is that!
For some approximate nutritional info. go here:
http://www.carb-counter.org/nutrition/23503
Today's workout:
Back.
T Bar Row.
45.0 kg (99.2 lb) x 20 reps (20) *
57.5 kg (126.8 lb) x 13 reps (15)
60.0 kg (132,3 lb) x 9 reps (12)
65.0 kg (143.3 lb) x 8 reps (10)
72.5 kg (159.8 lb) x 6 reps (8)
77.5 kg (170.9 lb) x 5 reps (6)
80.0 kg (176.4 lb) x 4 reps (4) *
Wide Grip Chins.
Body weight x 1 rep.
T Bar Row.
40.0 kg (88.2 lb) x 16 reps (20)
Next time: Triceps.
Sunday, March 8, 2009
Healthy snack foods - fruit.
Fruit is our next healthy snack food. Not only is fruit a healthy snack food, it is also inexpensive, convenient to eat and store as well as being one of the most "natural" foods available. Consider this - fruit grows on plants with the express purpose of attracting animals (plus humans) to eat it so as to spread the plants seeds and thereby ensuring the survival of the plant type. Brilliant.
Eating fruit between meals as a snack is a great way to increase your fruit intake. It is recommended by nutrition experts that we eat at least five portions of fruit and/or vegetables a day as part of a balanced diet.
Consuming fruit, whether fresh, dried, frozen or canned, as part of your daily diet will make you feel great, look good, and help you to be more active and healthy. Fruit can help proof you against such diseases as diabetes, heart disease, Alzheimer's and cancer.
Nearly all fruits are low in fat, sodium, and none have cholesterol.
Fruit is chock full of antioxidants and fibre as well as vitamins and minerals. The antioxidants will help in the fight against free radicals and the fibre will help maintain a very healthy digestive system.
For a great rundown of the nutritional value of all the different fruit types, just go here:
http://www.elook.org/nutrition/fruits/
Today's workout:
Shoulders workout.
Alternate Barbell Overhead Press.
20.0 kg (44.1 lb) x 16 reps (20)
20.0 kg (44.1 lb) x 13 reps (15)
22.5 kg (49.6 lb) x 12 reps (12) *
27.5 kg (60.6 lb) x 8 reps (10)
30.0 kg (66.1 lb) x 6 reps (8)
40.0 kg (88.2 lb) x 1 rep (6)
40.0 kg (88.2 lb) x 1 rep (4)
20.0 kg (44.1 lb) x 13 reps (15)
15.0 kg (33.1 lb) x 14 reps (30)
Barbell Shrugs.
40.o kg (88.2 lb) x 12 reps (12) *
Next time - back.
Eating fruit between meals as a snack is a great way to increase your fruit intake. It is recommended by nutrition experts that we eat at least five portions of fruit and/or vegetables a day as part of a balanced diet.
Consuming fruit, whether fresh, dried, frozen or canned, as part of your daily diet will make you feel great, look good, and help you to be more active and healthy. Fruit can help proof you against such diseases as diabetes, heart disease, Alzheimer's and cancer.
Nearly all fruits are low in fat, sodium, and none have cholesterol.
Fruit is chock full of antioxidants and fibre as well as vitamins and minerals. The antioxidants will help in the fight against free radicals and the fibre will help maintain a very healthy digestive system.
For a great rundown of the nutritional value of all the different fruit types, just go here:
http://www.elook.org/nutrition/fruits/
Today's workout:
Shoulders workout.
Alternate Barbell Overhead Press.
20.0 kg (44.1 lb) x 16 reps (20)
20.0 kg (44.1 lb) x 13 reps (15)
22.5 kg (49.6 lb) x 12 reps (12) *
27.5 kg (60.6 lb) x 8 reps (10)
30.0 kg (66.1 lb) x 6 reps (8)
40.0 kg (88.2 lb) x 1 rep (6)
40.0 kg (88.2 lb) x 1 rep (4)
20.0 kg (44.1 lb) x 13 reps (15)
15.0 kg (33.1 lb) x 14 reps (30)
Barbell Shrugs.
40.o kg (88.2 lb) x 12 reps (12) *
Next time - back.
Friday, March 6, 2009
Healthy snack foods - cottage cheese
Cottage cheese is protein rich, high in calcium, a good source of several minerals, while being low in fat and carbohydrates.
While being popular among dieters, low fat cottage cheese is much loved by bodybuilders due the high content of protein (mainly casein) and low fat. Casein protein is a very slow digesting protein with an excellent amino acid profile. The protein found in cheese is very high quality because it contains all the essential amino acids in the optimum percentages to the body's needs.
For the full nutritional breakdown of low fat cottage cheese click here:
http://www.nutritiondata.com/facts/dairy-and-egg-products/15/2
As cottage cheese is produced without ageing, therefore greatly reducing the cost of manufacture, it is a very affordable protein source. It can be used to replace other ingredients in many dishes to upscale the nutritional profile of that dish. Use it as a low cost replacement for grated cheese or as a healthy replacement for bachamel sauce or high fat cream cheeses.
As a snack, low fat cottage cheese is extremely versatile. It can be eaten straight, but do your taste buds a favor, have it on wholemeal toast. My favourite is on wholemeal toast with some yeast extract spread ("Vegemite" or "Promite" brand). Try it with fruit, with tomatoes, tuna, or in a small salad. It is also great on rye/wholemeal crispbreads with a little pepper.
All right, time for today's workout. I have a niggling pain in my left upper arm which is affecting my ability to go "all out" so the weights are a bit down this time - but hey - I got it done!
Chest workout.
Bench Press.
27.5 kg (60.6 lb) x 16 reps (20)
30.0 kg (66.1 lb) x 16 reps (15) *
40.0 kg (88.2 lb) x 12 reps (12) *
45.0 kg (99.2 lb) x 4 reps (10)
40.0 kg (88.2 lb) x 8 reps (8) *
40.0 kg (88.2 lb) x 6 reps (6) *
40.0 kg (88.2 lb) x 4 reps (4) *
30.0 kg (66.1 lb) x 12 reps (15)
22,5 kg (49.6 lb) x 8 reps (30)
Next time - shoulders.
While being popular among dieters, low fat cottage cheese is much loved by bodybuilders due the high content of protein (mainly casein) and low fat. Casein protein is a very slow digesting protein with an excellent amino acid profile. The protein found in cheese is very high quality because it contains all the essential amino acids in the optimum percentages to the body's needs.
For the full nutritional breakdown of low fat cottage cheese click here:
http://www.nutritiondata.com/facts/dairy-and-egg-products/15/2
As cottage cheese is produced without ageing, therefore greatly reducing the cost of manufacture, it is a very affordable protein source. It can be used to replace other ingredients in many dishes to upscale the nutritional profile of that dish. Use it as a low cost replacement for grated cheese or as a healthy replacement for bachamel sauce or high fat cream cheeses.
As a snack, low fat cottage cheese is extremely versatile. It can be eaten straight, but do your taste buds a favor, have it on wholemeal toast. My favourite is on wholemeal toast with some yeast extract spread ("Vegemite" or "Promite" brand). Try it with fruit, with tomatoes, tuna, or in a small salad. It is also great on rye/wholemeal crispbreads with a little pepper.
All right, time for today's workout. I have a niggling pain in my left upper arm which is affecting my ability to go "all out" so the weights are a bit down this time - but hey - I got it done!
Chest workout.
Bench Press.
27.5 kg (60.6 lb) x 16 reps (20)
30.0 kg (66.1 lb) x 16 reps (15) *
40.0 kg (88.2 lb) x 12 reps (12) *
45.0 kg (99.2 lb) x 4 reps (10)
40.0 kg (88.2 lb) x 8 reps (8) *
40.0 kg (88.2 lb) x 6 reps (6) *
40.0 kg (88.2 lb) x 4 reps (4) *
30.0 kg (66.1 lb) x 12 reps (15)
22,5 kg (49.6 lb) x 8 reps (30)
Next time - shoulders.
Wednesday, March 4, 2009
Healthy snack foods - Tuna
In the last couple of posts we dealt with almonds and almond butter as healthy snacks. Don't forget that all nuts can be considered healthy snacks - even the humble peanut (actually one of the best).
And of course just use the almond butter recipe to make your own peanut butter. Just remember to purchase the unsalted variety!
The next healthy snack food is a simple can of tuna. How easy does it get! And what sensational value both financially and nutritionally.
I am unsure of the packaging in other countries, but in Australia we can purchase from supermarkets 85gm cans and also sliced tuna in about 115gm cans. Both are a great size for a snack.
Just eat straight from the can or spread on wholemeal crispbread. Many of the flavoured varieties now available make for some flavoursome choices.
Tuna is an excellant food choice for bodybuilders because of it's high protein content as well as giving us a dose of the good fats (tuna is very rich in omega-3 fatty acids). Yes, you got it - good for not only the muscles, but also the heart and brain!
Just a little warning here: Read the labels carefully, especially with some of the flavoured ones as the actual tuna content can be as low as 50% or sometimes even less - don't be ripped off! - choose carefully. Also always drain the oil as much as possible, and make sure that the oil is olive oil and NOT a "vegetable oil" ( high in omega-6).
For the full nutritional breakdown of tuna just go here:
http://www.dietaryfiberfood.com/tuna-nutrition.php
OK, today's workout:
Legs.
Squats.
30.0 kg (66.1 lb) x 16 reps (20)
30.0 kg (66.1 lb) x 15 reps (20)
30.0 kg (66.1 lb) x 10 reps (20)
Leg Extensions.
42.5 kg (93.7 lb) x 14 reps (20)
37.5 kg (82.7 lb) x 16 reps (20)
37,5 kg (82.7 lb) x 16 reps (20)
Leg curls.
27.5 kg (60.6 lb) x 12 reps (20)
25.0 kg (55.1 lb) x 14 reps (20)
22.5 kg (49.6 lb) x 12 reps (20)
Situps.
5.0 kg (11.0 lb) x 21 reps (30)
Next time: chest workout.
And of course just use the almond butter recipe to make your own peanut butter. Just remember to purchase the unsalted variety!
The next healthy snack food is a simple can of tuna. How easy does it get! And what sensational value both financially and nutritionally.
I am unsure of the packaging in other countries, but in Australia we can purchase from supermarkets 85gm cans and also sliced tuna in about 115gm cans. Both are a great size for a snack.
Just eat straight from the can or spread on wholemeal crispbread. Many of the flavoured varieties now available make for some flavoursome choices.
Tuna is an excellant food choice for bodybuilders because of it's high protein content as well as giving us a dose of the good fats (tuna is very rich in omega-3 fatty acids). Yes, you got it - good for not only the muscles, but also the heart and brain!
Just a little warning here: Read the labels carefully, especially with some of the flavoured ones as the actual tuna content can be as low as 50% or sometimes even less - don't be ripped off! - choose carefully. Also always drain the oil as much as possible, and make sure that the oil is olive oil and NOT a "vegetable oil" ( high in omega-6).
For the full nutritional breakdown of tuna just go here:
http://www.dietaryfiberfood.com/tuna-nutrition.php
OK, today's workout:
Legs.
Squats.
30.0 kg (66.1 lb) x 16 reps (20)
30.0 kg (66.1 lb) x 15 reps (20)
30.0 kg (66.1 lb) x 10 reps (20)
Leg Extensions.
42.5 kg (93.7 lb) x 14 reps (20)
37.5 kg (82.7 lb) x 16 reps (20)
37,5 kg (82.7 lb) x 16 reps (20)
Leg curls.
27.5 kg (60.6 lb) x 12 reps (20)
25.0 kg (55.1 lb) x 14 reps (20)
22.5 kg (49.6 lb) x 12 reps (20)
Situps.
5.0 kg (11.0 lb) x 21 reps (30)
Next time: chest workout.
Tuesday, February 17, 2009
Healthy snack foods - almond butter.
This one is really a follow-on from my last post about almonds, and is mainly the recipe to make it at home. What is it? Think peanut butter only with almonds instead of peanuts.
Warning!! The reason I'm giving you the recipe is that almond butter is VERY expensive to buy at the supermarket. Money not a problem? OK, go ahead and buy the commercial stuff - just check the label first to make sure they haven't added nasties to it - you know how they love to do that, right?
You know the system - you just want to buy a product - not the product plus added sugar, added salt, trans fats, saturated fat, things you can't find in the dictionary, let alone pronounce - just the product. Surely not asking too much? I digress.
Even if you are rich, making it at home is just plain commonsense. You understand the value of a dollar. You also like to control and know what goes into your body. There is no better way than to make almond butter yourself.
The recipe.
You will need:
A blender.
Dry roasted almonds.
Salt.
Vegetable oil.
Go to the supermarket and purchase a suitable quantity of DRY ROASTED almonds. One packet, 250 gm (1/2 lb) or 500 gm (c. 1 lb) should be ample. Don't bother with the raw almonds as you then have to roast them; and they are the same price.
Set up your blender. Put a small amount of the almonds into the blender.
Start the blender and gradually add almonds. After you have added about a quarter of the almonds add a small amount of vegetable oil.
Keep adding and blending the almonds until you have added about half of your almonds. You will need to periodically switch off the blender and scrape the sides as the almond mixture will tend to stick to the sides away from the cutting blades of the blender.
If the mixture is too thick, just add a little more vegetable oil until you get the desired thickness. You can choose to have it chunky or keep blending 'till you have smooth.
Taste it first, then add a little salt to taste if needed.
Spread on fresh wholemeal bread or toast.
That's it! Almost the same quantity of protein, weight for weight, as eggs. Tasty and nutritious as well.
Warning!! The reason I'm giving you the recipe is that almond butter is VERY expensive to buy at the supermarket. Money not a problem? OK, go ahead and buy the commercial stuff - just check the label first to make sure they haven't added nasties to it - you know how they love to do that, right?
You know the system - you just want to buy a product - not the product plus added sugar, added salt, trans fats, saturated fat, things you can't find in the dictionary, let alone pronounce - just the product. Surely not asking too much? I digress.
Even if you are rich, making it at home is just plain commonsense. You understand the value of a dollar. You also like to control and know what goes into your body. There is no better way than to make almond butter yourself.
The recipe.
You will need:
A blender.
Dry roasted almonds.
Salt.
Vegetable oil.
Go to the supermarket and purchase a suitable quantity of DRY ROASTED almonds. One packet, 250 gm (1/2 lb) or 500 gm (c. 1 lb) should be ample. Don't bother with the raw almonds as you then have to roast them; and they are the same price.
Set up your blender. Put a small amount of the almonds into the blender.
Start the blender and gradually add almonds. After you have added about a quarter of the almonds add a small amount of vegetable oil.
Keep adding and blending the almonds until you have added about half of your almonds. You will need to periodically switch off the blender and scrape the sides as the almond mixture will tend to stick to the sides away from the cutting blades of the blender.
If the mixture is too thick, just add a little more vegetable oil until you get the desired thickness. You can choose to have it chunky or keep blending 'till you have smooth.
Taste it first, then add a little salt to taste if needed.
Spread on fresh wholemeal bread or toast.
That's it! Almost the same quantity of protein, weight for weight, as eggs. Tasty and nutritious as well.
Friday, February 13, 2009
Healthy snack foods - almonds
Here is another of my choices as a healthy snack food. It doesn't get much easier or nutritious than the almond.
Why choose almonds over the other nuts? Mainly because it is considered one of the most nutritious. The almond also has a great taste ( I prefer the dry roasted), is affordable and easily available from supermarkets.
Consider this: Just 28gm (1 ounce) of almonds contains 6 grams of protein. That's about a quarter cup full! They are very high in vitamin E ( more than any other nut) as well as being high in both mono and polyunsaturated fats. Eating almonds regularly will help to lower your levels of bad cholesterol (LDL) and raise the levels of the good Cholesterol (HDL).
For the full nutritional breakdown of almonds just go to:
http://www.australianalmonds.com.au/?_page=2
Almonds are quite filling (probably due to both the high nutritional value and also they are very high in fibre), and, in fact some studies have shown that eating almonds daily will help to control your weight.
I always keep a packet of dry roasted almonds in the fridge (always refrigerate nuts - I believe this is so because the oils within them go rancid if they are not refrigerated) ready for whenever I get the munchies. Almonds are also a great nibble to have alongside your favourite beverage - they beat potato chips any day - no contest!
Today's Workout:
Triceps.
Adjustable bar overhead triceps extension.
17.5 kg (38.6 lb) x 16 reps (16) *
20.0 kg (44.1 lb) x 13 reps (13) *
22.5 kg (49.6 lb) x 10 reps (10) *
Close grip bench press.
35.0 kg (77.2 lb) x 10 reps (10) *
35,0 kg (77.2 lb) x 10 reps (10) *
35.0 kg (77.2 lb) x 10 reps (10) *
Adjustable bar overhead triceps extension.
25.0 kg (55.1 lb) x 7 reps (10)
20.0 kg (44.1 lb) x 9 reps (16)
15.0 kg (33.1 lb) x 14 reps (30)
Next time - another healthy snack food and the biceps workout.
Why choose almonds over the other nuts? Mainly because it is considered one of the most nutritious. The almond also has a great taste ( I prefer the dry roasted), is affordable and easily available from supermarkets.
Consider this: Just 28gm (1 ounce) of almonds contains 6 grams of protein. That's about a quarter cup full! They are very high in vitamin E ( more than any other nut) as well as being high in both mono and polyunsaturated fats. Eating almonds regularly will help to lower your levels of bad cholesterol (LDL) and raise the levels of the good Cholesterol (HDL).
For the full nutritional breakdown of almonds just go to:
http://www.australianalmonds.com.au/?_page=2
Almonds are quite filling (probably due to both the high nutritional value and also they are very high in fibre), and, in fact some studies have shown that eating almonds daily will help to control your weight.
I always keep a packet of dry roasted almonds in the fridge (always refrigerate nuts - I believe this is so because the oils within them go rancid if they are not refrigerated) ready for whenever I get the munchies. Almonds are also a great nibble to have alongside your favourite beverage - they beat potato chips any day - no contest!
Today's Workout:
Triceps.
Adjustable bar overhead triceps extension.
17.5 kg (38.6 lb) x 16 reps (16) *
20.0 kg (44.1 lb) x 13 reps (13) *
22.5 kg (49.6 lb) x 10 reps (10) *
Close grip bench press.
35.0 kg (77.2 lb) x 10 reps (10) *
35,0 kg (77.2 lb) x 10 reps (10) *
35.0 kg (77.2 lb) x 10 reps (10) *
Adjustable bar overhead triceps extension.
25.0 kg (55.1 lb) x 7 reps (10)
20.0 kg (44.1 lb) x 9 reps (16)
15.0 kg (33.1 lb) x 14 reps (30)
Next time - another healthy snack food and the biceps workout.
Wednesday, February 11, 2009
Healthy snack foods - the egg.
My number one healthy snack food is the humble egg.
Shunned for so long because of fears of increases in cholesterol levels from eating eggs; this is simply no longer so. These days we know that it's not the cholesterol content of food, but rather, the saturated fat content that is the problem.
Like some proof? Try this evaluation performed by a health professional and a bodybuilder:
http://health.ninemsn.com.au/article.aspx?id=693988
Worry no more!
Eggs are a nutritionally dense food containing most of the minerals and recognised vitamins (except for vitamin C) the human body requires for health. They are protein rich - and unlike milk easily digested. Each egg you consume is a nutritional power-bomb made by nature to blast you towards your bodybuilding goals. They are one of the highest rated foods as regards protein digestability and content.
Need more detailed nutritional info? Go here:
http://www.eggs.org.au/index.asp?pageid=32
and/or here:
http://www.nutritionandeggs.co.uk/eggs_nutrition/nutrition1.html
And one for the ladies - new research suggests that choline, found in eggs, may lead to a reduced risk of breast cancer:
http://www.accessibility.com.au/news/risk-of-breast-cancer-reduced-by-essential-nutrient-found-in-eggs
Convenience? Man, it doesn't get any more convenient than to grab a couple from the fridge, into a small saucepan of water, boil for a few minutes, shell them and eat.
Eggs are one of the most nutrient dense, protein rich, convenient, hunger satisfying and inexpensive snack foods to be found.
What are you waiting for? Do your body a favor and eat some today.
Here's today's workout:
Back workout.
T Bar Row.
57.5 kg (126.8 lb) x 10 reps (10)
62.5 kg (137.8 lb) x 9 reps (9)
67.5 kg (148.8 lb) x 8 reps (8)
72.5 kg (159.8 lb) x 7 reps (7)
77.5 kg (170.9 lb) x 6 reps (6) *
82.5 kg (181.9 lb) x 5 reps (5) *
87.5 kg (192.9 lb) x 4 reps (4) *
57.5 kg (126.8 lb) x 13 reps (16)
40.0 kg (88.2 lb) x 22 reps (30)
Next time - another great healthy snack food and the triceps workout.
Shunned for so long because of fears of increases in cholesterol levels from eating eggs; this is simply no longer so. These days we know that it's not the cholesterol content of food, but rather, the saturated fat content that is the problem.
Like some proof? Try this evaluation performed by a health professional and a bodybuilder:
http://health.ninemsn.com.au/article.aspx?id=693988
Worry no more!
Eggs are a nutritionally dense food containing most of the minerals and recognised vitamins (except for vitamin C) the human body requires for health. They are protein rich - and unlike milk easily digested. Each egg you consume is a nutritional power-bomb made by nature to blast you towards your bodybuilding goals. They are one of the highest rated foods as regards protein digestability and content.
Need more detailed nutritional info? Go here:
http://www.eggs.org.au/index.asp?pageid=32
and/or here:
http://www.nutritionandeggs.co.uk/eggs_nutrition/nutrition1.html
And one for the ladies - new research suggests that choline, found in eggs, may lead to a reduced risk of breast cancer:
http://www.accessibility.com.au/news/risk-of-breast-cancer-reduced-by-essential-nutrient-found-in-eggs
Convenience? Man, it doesn't get any more convenient than to grab a couple from the fridge, into a small saucepan of water, boil for a few minutes, shell them and eat.
Eggs are one of the most nutrient dense, protein rich, convenient, hunger satisfying and inexpensive snack foods to be found.
What are you waiting for? Do your body a favor and eat some today.
Here's today's workout:
Back workout.
T Bar Row.
57.5 kg (126.8 lb) x 10 reps (10)
62.5 kg (137.8 lb) x 9 reps (9)
67.5 kg (148.8 lb) x 8 reps (8)
72.5 kg (159.8 lb) x 7 reps (7)
77.5 kg (170.9 lb) x 6 reps (6) *
82.5 kg (181.9 lb) x 5 reps (5) *
87.5 kg (192.9 lb) x 4 reps (4) *
57.5 kg (126.8 lb) x 13 reps (16)
40.0 kg (88.2 lb) x 22 reps (30)
Next time - another great healthy snack food and the triceps workout.
Monday, February 9, 2009
Healthy snack foods - intro part 2
With any form of eating it is important to develop a healthy MENTAL attitude to the food being consumed. This includes not only the consumption of snack food, but also, your main meals as well.
What do I mean?
Without getting too "new age" about it, here are some points to consider when about to, as well as while, eating:
- When eating, consider doing so in a spirit of thankfulness (gratitude).
- Chew all your food VERY thoroughly. This is one time when using your mouth a lot won't get you into trouble. Chewing food fully before swallowing:
- allows for the saliva to do it's job,
- allows for much easier digestion in the stomach and intestines,
- helps with the complete release of all nutrients within the food.
- allows sufficient time for the stomach to signal the brain that it is full.
- NEVER eat when in a hurry, when angry, in crowded and noisy areas, when in an argument or under similar pressure.
- ALWAYS eat slowly - take pleasure in eating - it is indeed one of life's greatest pleasures.
- Think about the food you are eating as you eat it - how good it is for you, how full of nutrients it is, what wonderful taste it has, the great smell and texture. Be in the moment.
- If eating with others, try not to talk as you eat -it can lead to you swallowing air - which leads to bloating and.....Phew!! who did that?
- Try not to drink too much liquid as you eat - it can dilute all your digestive juices as well as make you feel overfull.
- Never, ever, ever overeat - it looks bad (gluttony), it is bad, it shows disrespect to yourself, to others AND the food, and it costs a lot of money - always choose quality over quantity.
Workouts - 2 to report here - I didn't get time to post my Saturday workout; so here it is first:
Chest Workout.
Bench Press.
42.5 kg (93.7 lb) x 10 reps (10)
47.5 kg (104.7 lb) x 9 reps (9)
52.5 kg (115.7 kg) x 8 reps (8)
57.5 kg (126.8 lb) x 7 reps (7)
62.5 kg (137.8 lb) x 5 reps (6)
67.5 kg (148.8 lb) x 3 reps (5)
72.5 kg (159.8 lb) x 2 reps (4)
42.5 kg (93.7 lb) x 12 reps (16)
30.0 kg (66.1 lb) x 16 reps (30)
And here's today's workout:
Shoulder's workout:
Alternate Barbell Press.
20.0 kg (44.1 lb) x 10 reps (10)
22.5 kg (49.6 lb) x 9 reps (9)
27.5 kg (60.6 lb) x 8 reps (8)
32.5 kg (71.7 lb) x 5 reps (7)
37.5 kg (82.7 lb) x 1 rep (6)
30.0 kg (66.1 lb) x 7 reps (16)
20.0 kg (44.1 lb) x 11 reps (30)
Note: a really unsatisfying shoulder workout - I'll change it for next time. My performance has been dropping on this routine - so next time: a new shoulder workout.
What do I mean?
Without getting too "new age" about it, here are some points to consider when about to, as well as while, eating:
- When eating, consider doing so in a spirit of thankfulness (gratitude).
- Chew all your food VERY thoroughly. This is one time when using your mouth a lot won't get you into trouble. Chewing food fully before swallowing:
- allows for the saliva to do it's job,
- allows for much easier digestion in the stomach and intestines,
- helps with the complete release of all nutrients within the food.
- allows sufficient time for the stomach to signal the brain that it is full.
- NEVER eat when in a hurry, when angry, in crowded and noisy areas, when in an argument or under similar pressure.
- ALWAYS eat slowly - take pleasure in eating - it is indeed one of life's greatest pleasures.
- Think about the food you are eating as you eat it - how good it is for you, how full of nutrients it is, what wonderful taste it has, the great smell and texture. Be in the moment.
- If eating with others, try not to talk as you eat -it can lead to you swallowing air - which leads to bloating and.....Phew!! who did that?
- Try not to drink too much liquid as you eat - it can dilute all your digestive juices as well as make you feel overfull.
- Never, ever, ever overeat - it looks bad (gluttony), it is bad, it shows disrespect to yourself, to others AND the food, and it costs a lot of money - always choose quality over quantity.
Workouts - 2 to report here - I didn't get time to post my Saturday workout; so here it is first:
Chest Workout.
Bench Press.
42.5 kg (93.7 lb) x 10 reps (10)
47.5 kg (104.7 lb) x 9 reps (9)
52.5 kg (115.7 kg) x 8 reps (8)
57.5 kg (126.8 lb) x 7 reps (7)
62.5 kg (137.8 lb) x 5 reps (6)
67.5 kg (148.8 lb) x 3 reps (5)
72.5 kg (159.8 lb) x 2 reps (4)
42.5 kg (93.7 lb) x 12 reps (16)
30.0 kg (66.1 lb) x 16 reps (30)
And here's today's workout:
Shoulder's workout:
Alternate Barbell Press.
20.0 kg (44.1 lb) x 10 reps (10)
22.5 kg (49.6 lb) x 9 reps (9)
27.5 kg (60.6 lb) x 8 reps (8)
32.5 kg (71.7 lb) x 5 reps (7)
37.5 kg (82.7 lb) x 1 rep (6)
30.0 kg (66.1 lb) x 7 reps (16)
20.0 kg (44.1 lb) x 11 reps (30)
Note: a really unsatisfying shoulder workout - I'll change it for next time. My performance has been dropping on this routine - so next time: a new shoulder workout.
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