Legs and arms

I don’t understand people who envy each other people,  I Never did that I thought it was weak.  If you want better things for you have to work for them.  I can’t stand people who are like this they are leaches and want other people to feel sorry for them. There is always going to be someone who looks better than you, have more money than you but they earned what they have you have to do the same thing.    And their lives is not always as great as you think they are, a new car means they are paying back a loan same with a house.  Just because they are in a relationship don’t mean they are happy stop wanting what other people have and get your own.  I never wanted to be the next anything I just wanted to be the Next Eric Brown who is who I am. 

Shoulders and traps

Chest and back 6-25-2018

Legs and arms 6-23-2018

Shoulders and traps

Chest and back 6-18-2018

I reported the Root for Hate speech

Doing super high reps with legs arms and some wind sprints

I have never been thirsty for a woman I would never loose self respect to get a woman I can take it or leave it sometimes. Too many men have no self respect and will take women that treat them like shit because they are thirsty. Men get hated for that because we are supposed to take anything sorry that is not working with me. I can get women I am just picky I will not anyone treat me like crap I dropped a woman because she got nasty with me in front of her family I dropped her like third period French. Men have some self respect and don't ever put your self down to get a woman

What I live with but I keep pushing 

ASTHMAAdded 8/8/2017Learn more

HYPERTENSION (HIGH BLOOD PRESSURE)Added 8/8/2017Learn more

CHF (CONGESTIVE HEART FAILURE)Added 8/8/2017Learn more

HYPERLIPIDEMIA (HIGH BLOOD FATS)Added 8/8/2017Learn more

ANEMIA, IRON DEFICIENCYAdded 5/31/2018Learn more

Shoulders and traps

YouTube Chest and back

If someone online is posting about wanting to die or kill themselves, feeling hopeless, trapped, like a burden to others, or seeking revenge, you can encourage them to call the Lifeline. You can also contact social media safety teams, who will reach out to connect the user with the help they need. Call 1-800-273-TALK (8255) at any time for help if a friend is struggling. [*Note: Tumblr no longer directly responds to reports of suicide or self-harm. Message the user with the Lifeline number and a message of support.]

I have made you laugh taught you how to get stronger pissed you off now I want to make you think.  Over the past few weeks, two people have taken their own lives and sadly mental issues and depression is something we don’t want to talk about.  Something I never talked about but when I had my heart attack 4 years ago and lost my job, my woman and my apartment I wanted to end it all so I know how it is to be in a dark place.  If you feel hopeless please talk to someone and if someone talks about killing their selves tell someone before it is too late. 

My goal to 20 inch arms I will add this to my arm workouts

1) Machine Preacher Curl 3 Sets x 5 reps SUPER SLOW + 10 speed reps + 5 reps holding each rep for 5 seconds at the top. (Flex biceps for 15 seconds after each set)

2) Dumbbell Curl Negatives 3 Sets x 5 Reps 5 second Count  (drop weight) + 10 speed reps (up the weight + 3 x 5 second holds half way up holding the weight)   (Flex and squeeze Biceps for 15 seconds after each set)

3) Dumbbell Hammer Advanced Curl 3 Sets x 5/5/5 + Lighten weight and do 15 speed Curls (watch 3:48) (Flex and squeeze biceps for 15 seconds after every set)

4) Straight Bar Cable Pushdown 2 Sets x 10 5 second negatives + lighten the weight and do 15 reps + 5 Reps holding it at the bottom for 5 seconds!! (watch 5:10) (Flex and squeeze triceps for 15 seconds after every set)

5) Seated Dumbbell Extensions 2 Sets x 12-15 rep (SLOW & CONTROLLED (watch 6:44)  (Flex and squeeze triceps for 15 seconds after every set)

6) Underhand Cable Pushdown 2 Sets x 5 reps 5 second negatives (GO HEAVY) + then lighten up the weight and do 15 speed reps

***Optional*** Weighted Close Grip Push-up 1-2 Sets x 5 second negative + 10 second Hold 1 inch from the ground + 10 Reps (Flex and squeeze tricep for 15 seconds after every set!!!)

This Workout should only take you about 45-50 minutes. Keep the intensity up but the rest periods short. Get in there, get your gains and get out. This workout can be done 4-5 times a month (about every 5-6 days is what I would suggest)

Legs, arms and wind sprints

Supplements for building muscle most of the rest out there is a waste of money and I don’t do protein powders I get my protein from food.

Fish Oil. Omega 3 fats have been a hot supplements for several years now. Tons of food come with the label “contains omega 3″³. Benefits of omega 3 consumption include:

Reduced Inflammation. Less acne, tendinitis, etc.

Decreased Body Fat. Fish oil helps burning fat.

Less Soreness. Reduced soreness from strength training.

Lowers Cholesterol. Prevents heart disease, cancer, depression.

You should eat fatty fish several times a week to get your required amounts of omega 3. Time consuming & expensive.

Fish oil is easy. Caps or liquid form. I prefer liquid form with lemon flavor to avoid the fishy after-taste. Watch the EPA/DHA content. Some brands have low amounts of EPA/DHA. I use Pfo Pure Fish Oil. 1 tsp. contains:

Fish Oil: 4360mg

Omega-3 EPA: 715mg

Omega-3 DHA: 470mg

How much fish oil do you need? The bottle says 1 tsp a day.

Multivitamins. Eat a healthy varied diet to get your vitamins. Veggies and/or fruits with every meal. Meats, fish & eggs. Some benefits of multivitamins:

Better Sleep. Zinc helps getting quality sleep.

Less Illness. Vitamin C fortifies your immune system.

Faster Recovery. Calcium & iron help recovery from strength training.

Eating a healthy & varied diet is not always easy. Multivitamins will help you avoid vitamin deficiencies. I used Beverly International Ultra-4 in the past. Many recommend AST Multi Pro 32x.

Some say high dosis of multivitamins & anti-oxidants cause cancer. Read these articles & draw your conclusions.

High dosis of anti-oxidants can cause cancer. Study by JAMA.

Multivitamin prostate warning. BBC News May 16th 2007.

Do Anti-oxidants cause cancer or prevent it? From The Pump Handle.

Creatine.  Mark Rippetoe writes in Practical Programming creatine works. I believe it works too. Benefits:

Better Recovery between sets & workouts.

More Strength & performance.

Buy Creatine Monohydrate in powder form. Don’t buy liquid creatine, you’ll waste money. Creatine is not stable for long periods in liquid form.

This hits home for me because I had a heart attack four years ago and I almost died it took me years to get the weight off to go from 400 pound to 220 this will help you I am able to lift weight and do wind sprints now but I had to start out slow.

After a heart attack it is important to begin a regular activity program to help reduce the chance of having additional heart problems. Your doctor will let you know when it is the right time to begin an exercise program. Most patients are given a prescription for Cardiac Rehabilitation. Patients who join cardiac rehabilitation programs have a faster and safer recovery and better outcomes after a heart attack. It is important to follow your cardiac rehabilitation team’s instructions for activity.

Everyone recovers at a different pace. This may be related to your activity level before your heart attack or the amount of damage to your heart muscle. It may take many months to develop the optimal exercise program. Here are some general guidelines from our cardiac rehabilitation staff to get started.

Start slowly and gradually increase your walking pace over 3 minutes until the activity feels moderate (slightly increased breathing, but should still be able to talk with someone). If you feel too short of breath, slow down your walking pace.

Walk at a moderate pace for about 10 minutes the first time and each day try to add one or two minutes. By the end of a month, aim for walking 30 minutes most days of the week.

Remember to cool down at the end of your exercise by gradually walking slower for the last 3 minute of your exercise.

If walking outside, walk with someone or in short distances close to home so you do not get too far away and have a hard time walking home.

Chose an activity that you enjoy such as walking (outside or on a treadmill), stationary cycling, rowing or water aerobics.

Ask your doctor before lifting weights.

Exercise should be done regularly to gain the benefits; national guidelines suggest most days of the week if not everyday.

Try to exercise at the same time everyday to establish a habit and to minimize any variables that may impact your exercise (timing of meals, medications, work schedule, etc.)

If you notice any symptoms such as excessive shortness of breath, chest discomfort, palpitations that do not go away or increasing fatigue, stop your exercise and notify your doctor.

After a heart attack many things may have changed including energy level and medications. These may affect your exercise tolerance; keep your exercise expectations day to day as you go through the healing process.

Enroll in an outpatient cardiac rehab program to assist with developing the best exercise program and assisting with lifestyle changes such as heart healthy diet, quitting smoking, weight loss and stress management. Cardiac rehabilitation is covered by most insurance companies for patients after a heart attack.

Returning to exercise after a heart attack or beginning a new exercise program can be challenging or anxiety provoking. Starting will small amounts and steadily building your program over time will help to set you up for success. A cardiac rehabilitation program will provide you with the support you need to get on a heart healthy path.

This are for over all health and fitness not really bodybuilding.

Here are 6 of the best supplements to consider taking:

OMEGA-3

I am a big time lover of healthy fats, especially, omega-3s. Research has shown that omega-3 fatty acids are beneficial for heart health, important for immune functioning, brain health and the inflammatory response.

Scientists are also studying the effects of omega-3 supplementation on mood because these wonderful fatty acids are the building blocks of the brain. There is also evidence that omega-3 fatty acids can fight depression, improve sleep and boost libido — woot woot!!

Salmon, walnuts, dark leafy greens and fatty fish  are rich natural sources of omega-3s and we all should be incorporating these foods into our diet, unless of course you have an allergy.

But, if you want to try a supplement to take your omega-3 intake a step further choose a pharmaceutical grade fish oil with both EPA and DHA. These are two fatty acids that work together to keep us healthy.

Research has found that the ratio of these particular fatty acids in most Americans’ diets is imbalanced. This is why we specifically recommend omega-3 supplementation with EPA and DHA.

PROBIOTIC

It seems the gut is all the rage lately. New research is looking at the gut microbiome and weight management — we’re learning how important it is to have a GI tract brimming with microbes to maintain a healthy weight.

Your gut has over 400 types of probiotic bacteria (good guy bugs in your belly) which help promote good digestion and help fight bad bacteria found in your intestines.

Probiotics may also help with infections of the digestive tract, enhance immune function, and control inflammatory bowel disease.

Most people use probiotics to prevent diarrhea, gas, and cramping caused by medications or antibiotics, and if traveling sometimes throws off your regular bowel habits, it’s a good idea to take one while on the road.

A daily probiotic may also be a great tool for anyone who does not eat probiotic-rich foods such as yogurt, sauerkraut and kefir.

A supplement can help make sure you are getting enough probiotics to maintain a healthy digestive tract. When choosing a probiotic supplement, avoid those that make blanket claims and choose one that lists the complicated names of the cultures, such as Lactobacillus acidophilus.

You also want to make sure the label says the cultures are living (many brands do not have live cultures, which does you no good).

When you’re shopping for a probiotic supplement, there are different strains of bacteria that manage different conditions and you’ll also notice that dosing and recommended use varies among the brands, so take them according to the package directions.

VITAMIN D3

Hot vitamin of the moment, vitamin D is blazing trails in the research world and gaining tons of media attention these days. Vitamin D is a fat soluble vitamin and is famously known as the vitamin we can make from a little bit of sun exposure.

It’s a complicated vitamin because you hear about two forms: vitamin D2 is the form of vitamin D you get from eating fortified foods, and vitamin D3 is the kind we synthesize in our skin from sun or UV exposure.

Since the body makes this form of vitamin D, it is actually considered a hormone and not a vitamin. Vitamin D is responsible for regulating calcium and phosphorus in the body and lately we are learning more about the role of this amazing vitamin in our bodies such as being linked to insulin regulation, immunity and even weight.

Both D2 and D3 can be converted to the active form in the blood, called 25-hydroxyvitamin D3.

Not everyone gets the sun exposure they need to make enough of this vitamin, especially during winter months and at higher latitudes, so I recommend getting it in through foods such as eggs and sardines, and fortified foods such as dairy.

If you’re concerned about your vitamin D status you may want to have it checked the next time you got to your MD.

MULTIVITAMIN

A multi is pretty self explanatory and the golden child of supplementing as “insurance”. A multivitamin is there to give your hopefully whole foods based diet a boost and/or back up reserves.

I don’t want you taking a multi as a way to skimp on consuming your fruits and veggies but I do want you taking one as a second line of defense. Unfortunately, four out of five people don’t get the recommended daily allowance of vitamins and minerals through food alone.

I prefer a multivitamin that contains the nutrients we need but is not over loaded with more than we can even use. I also like a multivitamin that is vegan-friendly and uses veggie capsules that do not contain magnesium stearate.

PROTEIN POWDER

Protein powders, like supplements in general are highly polarizing! You have your whey peops and you have your vegan protein powder peops. You have your soy peops and you have your soy free peops.

Here is my feeling: keep it as clean as possible. We all know we get protein from foods like chicken, fish, and meat, dairy and plant sources like nuts and seeds and even veggies have a little protein.

Many of us meet our protein needs and many of us need a boost for convenience or to simply help us meet our needs. When we consume protein in the powder form, I want it clean. You don’t need more animal protein here. You don’t need a lot of added “junk”.

Go vegan so you’re getting protein from plant sources, soy free (I’m not a fan of processed soy) and make sure you are not consuming a chocolate chip cookie worth of sugar!

GREEN POWDER

If there is one food I talk about constantly it has to be…greens. I heart all greens. Green veggies are loaded with micronutrients, phytonutrients and all kinds of antioxidants. They are low in calories, while being high in water volume, fiber and of course nutrients.

I like my clients to get greens in at least twice a day. A green powder is a convenient way to get in the minimum needs and pack in extra for optimal health. I like a green powder blend to contain organic greens that are a mix of greens including sea veggies.

Some of us eat our seaweed but it is definitely more difficult to get in than, say, spinach. I add a scoop of greens to a smoothie or even just mix with water.

OK this is not weight loss this is fat loss which is a lot more healthy

Not all calories are created equal.

Different foods go through different metabolic pathways in the body.

They can have vastly different effects on hunger, hormones and how many calories we burn.

Here are the 20 most weight loss-friendly foods on earth, that are supported by science.

1. Whole Eggs

Once feared for being high in cholesterol, whole eggs have been making a comeback.

New studies show that they don't adversely affect blood cholesterol and don't cause heart attacks (1, 2).

What's more... they are among the best foods you can eat if you need to lose weight.

They're high in protein, healthy fats, and can make you feel full with a very low amount of calories.

One study of 30 overweight women showed that eating eggs for breakfast, instead of bagels, increased satiety and made them eat less for the next 36 hours (3).

Another 8 week study found that eggs for breakfast increased weight loss on a calorie restricted diet compared to bagels (4).

Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie restricted diet. Almost all the nutrients are found in the yolks.

2. Leafy Greens

Leafy greens include kale, spinach, collards, swiss chards and a few others.

They have several properties that make them perfect for a weight loss diet.

They are low in both calories and carbohydrates, but loaded with fiber.

Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall (5).

Leafy greens are also incredibly nutritious and very high in all sorts of vitamins, minerals and antioxidants. This includes calcium, which has been shown to aid fat burning in some studies (6).

3. Salmon

Oily fish like salmon is incredibly healthy.

It is also very satisfying, keeping you full for many hours with relatively few calories.

Salmon is loaded with high quality protein, healthy fats and also contains all sorts of important nutrients.

Fish, and seafood in general, supplies a significant amount of iodine.

This nutrient is necessary for proper function of the thyroid, which is important to keep the metabolism running optimally (7).

Studies show that a huge number of people in the world aren't getting all the iodine they need (8).

Salmon is also loaded with Omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease (9, 10).

Mackerel, trout, sardines, herring and other types of oily fish are also excellent.

ADVERTISING

4. Cruciferous Vegetables

Cruciferous vegetables include broccoli, cauliflower, cabbage and brussels sprouts.

Like other vegetables, they are high in fiber and tend to be incredibly fulfilling.

What's more... these types of veggies also tend to contain decent amounts of protein.

They're not as high in protein as animal foods or legumes, but they're high compared to most vegetables.

A combination of protein, fiber and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight.

They are also highly nutritious, and contain cancer fighting substances (11).

5. Lean Beef and Chicken Breast

Meat has been unfairly demonized.

It has been blamed for all sorts of health problems, despite no good evidence to back it up.

Although processed meat is unhealthy, studies show that unprocessed red meat does NOT raise the risk of heart disease or diabetes (12, 13).

According to two big review studies, red meat has only a very weak correlation with cancer in men, and no correlation at all in women (14, 15).

The truth is... meat is a weight loss-friendly food, because it's high in protein.

Protein is the most fulfilling nutrient, by far, and eating a high protein diet can make you burn up to 80 to 100 more calories per day (16, 17, 18).

Studies have shown that increasing your protein intake to 25-30% of calories can cut cravings by 60%, reduce desire for late-night snacking by half, and cause weight loss of almost a pound per week... just by adding protein to the diet (19, 20).

If you're on a low-carb diet, then feel free to eat fatty meats. But if you're on a moderate- to high carbohydrate diet, then choosing lean meats may be more appropriate.

6. Boiled Potatoes

White potatoes seem to have fallen out of favour for some reason.

However... they have several properties that make them a perfect food, both for weight loss and optimal health.

They contain an incredibly diverse range of nutrients, a little bit of almost everything we need.

There have even been accounts of people living on nothing but potatoes alone for extended periods of time.

They are particularly high in potassium, a nutrient that most people don't get enough of and plays an important role in blood pressure control.

On a scale called the Satiety Index, that measures how fulfilling different foods are, white, boiled potatoes scored the highest of all the foods tested (21).

What this means is that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods instead.

If you boil the potatoes, then allow them to cool for a while, then they will form large amounts of resistant starch, a fiber-like substance that has been shown to have all sorts of health benefits... including weight loss (22).

Sweet potatoes, turnips and other root vegetables are also excellent.

7. Tuna

Tuna is another low-calorie, high protein food.

It is lean fish... so there isn't much fat in it.

Tuna is popular among bodybuilders and fitness models who are on a cut, because it's a great way to keep protein high, with total calories and fat low.

If you're trying to emphasize protein intake, then make sure to choose tuna canned in water, but not oil.

8. Beans and Legumes

Some beans and legumes can be beneficial for weight loss.

This includes lentils, black beans, kidney beans and some others.

These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety.

They also tend to contain some resistant starch.

The main problem is that a lot of people have problem tolerating legumes. For this reason, it is important to prepare them properly.

9. Soups

As mentioned above, meals and diets with a low energy density tend to make people eat fewer calories.

Most foods with a low energy density are those that contain lots of water, such as vegetables and fruits.

But you can also just add water to your food... by making a soup.

Some studies have shown that eating the exact same food, except made in a soup instead of as solid food, makes people feel more satiated and eat significantly fewer calories (23, 24).

10. Cottage Cheese

Dairy products tend to be high in protein.

One of the best ones is cottage cheese... calorie for calorie, it is mostly just protein with very little carbohydrate and fat.

Eating plenty of cottage cheese is a great way to boost your protein intake. It is also very satiating, making you feel full with a relatively low amount of calories.

Dairy products are also high in calcium, which has been shown to aid in the fat burning process (25).

11. Avocados

Avocados are a unique type of fruit.

Whereas most fruit is high in carbs, avocados are loaded with healthy fats.

They are particularly high in monounsaturated oleic acid, the same type of fat found in olive oil.

Despite being mostly fat, they also contain a lot of water, so they aren't as energy dense as you may think.

Avocados are perfect as additions to salad, because studies show that the fats in them can increase the nutrient uptake from the vegetables 2.6 to 15-fold (25).

They also contain many important nutrients, including fiber and potassium.

12. Apple Cider Vinegar

Apple cider vinegar is incredibly popular in the natural health community.

It is popular for use in condiments, like dressings or vinaigrettes. Some people even dilute it in water and drink it.

Several studies in humans suggest that vinegar can be useful for weight loss.

Taking vinegar at the same time as a high-carb meal can increase feelings of fullness and make people eat 200-275 fewer calories for the rest of the day (26, 27).

One study in obese individuals also showed that 15 or 30 mL of vinegar per day for 12 weeks caused weight loss of 2.6-3.7 pounds, or 1.2-1.7 kilograms (28).

Vinegar has also been shown to reduce blood sugar spikes after meals, which may lead to all sorts of beneficial effects on health in the long term (29, 30).

13. Nuts

Despite being high in fat, nuts are not inherently fattening.

They're an excellent snack, containing balanced amounts of protein, fiber and healthy fats.

Studies have shown that eating nuts can improve metabolic health and even cause weight loss (31, 32).

Population studies have also shown that people who eat nuts tend to be healthier, and leaner, than the people who don't (33).

Just make sure not to go overboard, as they are still pretty high in calories. If you tend to binge and eat massive amounts of nuts, then it may be best to avoid them.

14. Some Whole Grains

Despite grains having gotten a bad rap in recent years, there are some types that are definitely healthy.

This includes some whole grains that are loaded with fiber and contain a decent amount of protein as well.

Notable examples include oats, brown rice and quinoa.

Oats are loaded with beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health (34, 35).

Rice, both brown and white, can also contain significant amounts of resistant starch, especially if cooked and then allowed to cool afterwards (36).

Keep in mind that refined grains are a disaster, and sometimes foods that have "whole grains" on the label are highly processed junk foods that are both harmful and fattening.

If you're on a very low-carb diet then you'll want to avoid grains, because they are high in carbohydrates. But there's nothing wrong with eating some of the healthier grains if you can tolerate them and are not on a low-carb diet.

15. Chili Pepper

Eating chili peppers may be useful on a weight loss diet.

They contain a substance called capsaicin, which has been shown to help reduce appetite and increase fat burning in some studies (37, 38, 39).

This substance is even sold in supplement form and is a common ingredient in many commercial weight loss supplements.

One study showed that eating 1 gram of red chilli pepper reduced appetite and increased fat burning in people who didn't regularly eat peppers (40).

However, there was no effect in people who were accustomed to eating spicy food, indicating that some sort of tolerance can build up.

16. Fruit

Most health experts agree that fruit is healthy.

Numerous population studies have shown that people who eat the most fruit (and vegetables) tend to be healthier than people who don't (41, 42).

Of course... correlation does not equal causation, so those studies don't prove anything, but fruit do have properties that make them weight loss-friendly.

Even though they contain sugar, they have a low energy density and take a while to chew. Plus, the fiber helps prevent the sugar from being released too quickly into the bloodstream.

The only people who may want to avoid or minimize fruit are those who are on a very low-carb, ketogenic diet, or have some sort of intolerance to fructose.

For the rest of us, fruits can be an effective (and delicious) addition to a weight loss diet.

17. Grapefruit

One fruit that deserves to be highlighted is grapefruit, because its effects on weight control have been studied directly.

In a study of 91 obese individuals, eating half a fresh grapefruit before meals caused weight loss of 3.5 pounds (1.6 kg) over a period of 12 weeks (43).

The grapefruit group also had reductions in insulin resistance, a metabolic abnormality that is implicated in various chronic diseases.

So... eating half a grapefruit about a half hour before some of your daily meals may help you feel more satiated and eat fewer overall calories.

18. Chia Seeds

Chia seeds are among the most nutritious foods on the planet.

They do contain 12 grams of carbohydrate per ounce, which is pretty high, but 11 of those grams are fiber.

This makes chia seeds a low-carb friendly food, and one of the best sources of fiber in the world (44).

Because of all the fiber, chia seeds can absorb up to 11-12 times their weight in water, turning gel-like and expanding in your stomach (45).

Although some studies have shown that chia seeds can help reduce appetite, they have not found a statistically significant effect on weight loss (46, 47).

However, given their nutrient composition, it makes sense that chia seeds could be a useful part of a weight loss diet.

19. Coconut Oil

Not all fats are created equal.

Coconut oil is high in fatty acids of a medium length, called Medium Chain Triglycerides (MCTs).

These fatty acids have been shown to boost satiety compared to other fats, as well as increase the amount of calories burned (48, 49).

There are also two studies, one in women and the other in men, showing that coconut oil led to reduced amounts of belly fat (50, 51).

Of course... coconut oil still contains calories, so adding it on top of what you're already eating is a bad idea.

So this is not about adding coconut oil to your diet, it is about replacing some of your other cooking fats with coconut oil.

Extra virgin olive oil is also worth mentioning here, because it is probably the healthiest fat on the planet.

20. Full-fat Yogurt

Another excellent dairy food is yogurt.

Yogurt contains probiotic bacteria that can improve the function of your gut.

Having a healthy gut may potentially help protect against inflammation and leptin resistance, which is the main hormonal driver of obesity.

Just make sure to choose full-fat yogurt... studies show that full-fat dairy, but not low-fat, is associated with a reduced risk of obesity and type 2 diabetes over time (52).

Low-fat yogurt is usually loaded with sugar, so it is best to avoid that stuff like the plague.

The 14 Best Lean-Muscle Building Foods

1. Beef (From Grass-Fed Cattle)

Beef is important for building lean muscle due to its protein content, cholesterol, zinc, B vitamins and iron content.

Beef from grass-fed cattle have much higher levels of conjugated linoleic acid (CLA) than conventionally raised cattle, which gives you a boost in shedding body fat and building lean muscle.[1]

2. Beets

A good source of betaine, also known as trimethylglycine, this nutrient not only supports liver and joint health, but also has been shown in clinical research to increase muscle strength and power.

Beets also provide an NO boost which can enhance energy and aid recovery.

3. Brown Rice

A slow-digesting whole grain that provides longer-lasting energy throughout the day and during workouts.

4. Oranges

Another good fruit that can actually help to boost muscle growth, strength and endurance, especially when eaten before workouts.

5. Cantaloupe

Due to its relatively low fructose content, this melon is one of the few fruits that is actually a fast-digesting carb. That makes it a good carb to have first thing in the morning after a long night of fasting and one of the few good fruits to eat after workouts.

6. Cottage Cheese

Rich in casein protein, cottage cheese is a great go-to protein source, especially before bed.

Casein protein is the slowest-digesting protein you can eat, so it prevents catabolism while you fast during the night.

7. Eggs

Eggs are known as the perfect protein, but their ability to boost lean muscle and strength gains isn't due to just the protein alone. It gets a lot of help from the yolks, where the cholesterol is found.

8. Milk (Organic)

Milk contains both whey and casein and is rich in the amino acid glutamine. Organic milk has about 70% more omega-3 fatty acids than conventional milk.[2]

9. Quinoa

A complete protein in addition to being a slow-digesting carb, quinoa has been linked with an increase in insulin-like growth factor-1 (IGF-1) levels, an important factor associated with lean muscle and strength gains.

10. Spinach

Spinach is a good source of glutamine, the amino acid that is important for lean muscle growth.

11. Apples

The specific polyphenols in apples help to increase muscle strength and prevent muscle fatigue, allowing you to train harder for longer.

Other research also shows that these polyphenols can increase fat burning as well. That's why it's a good idea to make apples a pre-workout carb source.

12. Greek Yogurt

Like plain yogurt, Greek yogurt starts from the same source: milk. Greek yogurt, however, has more protein (a whopping 20 grams per cup) and fewer carbs (9 grams per cup) than regular yogurt (16 grams protein and 16 grams carbs per cup). It's also a good source of casein protein.

13. Ezekiel 4:9 Bread

Ezekiel bread is made from organic sprouted whole grains. Because it contains grains and legumes, the bread is a complete protein, which means it contains all nine of the amino acids your body can't produce on its own—the ones needed for lean muscle growth.

14. Wheat Germ

Wheat germ is rich in zinc, iron, selenium, potassium, and B vitamins, high in fiber and protein, with a good amount of branched-chain amino acids (BCAAs), arginine and glutamine.

This makes wheat germ a great source of slow-digesting carbohydrates and a quality protein that's a perfect food before workouts.

Shoulders and traps 6-6-2018

I don't care what women think about me MGTOW for life

How baking food helps with diet and health

Eating healthy is not only restricted to adding fruits and vegetables to your diet but it also depends a lot on the method of cooking. If you are watching your weight or are suffering from blood pressure or diabetes, steer clear of dishes which are deep-fried.  You can switch to baking instead, to make the dishes healthier for you and your family. Besides breads and desserts, you can bake seafood, poultry, lean meat and vegetables.

Here are reasons why frying isn’t a good option:

Deep-fried food can lead to heart diseases and cancer

French fries, samosas and onion rings offer little or no nutrition while putting you at a higher risk of health conditions. This is because when you deep fry foods in oil, the high temperature involved in cooking them causes the starch in the food to convert to carcinogens (cancer-causing substances). Exposure to high levels of these carcinogens can lead to heart diseases and cancer. On the other hand, baking requires little or no added oil, thus does not cause any reaction in foods, making them healthier.

Can cause damage to heart, kidneys and lungs

Heating oil at high temperatures and deep frying it with starchy foods can lead to oxidation of oils. The oxidised oils can cause many possible health problems including damage to the heart, kidney and lungs. Consuming oxidised oils can also lead to the increased risk of high blood pressure and atherosclerosis. As baking requires no addition of oils, it does not cause any oxidation. Also read about the right way of using cooking oils.

Promotes obesity, stroke and diabetes

Many deep fried foods, such as the ones found in restaurants and packaged ones, are cooked in partially hydrogenated oils to increase the shelf life of the foods. Consuming these oils can reduce the effectiveness of your immune system and promote obesity, stroke and diabetes.

Calories

Frying is a method where the food is submerged in oil at a high temperature. Oil is a saturated fat and is therefore, high in calories. The addition of oil in frying adds to the calorie count of the food. However, baking does not add any additional calories and fats to the foods you cook and is thus, always preferred over frying. To give you an insight, here are the calorie counts of some baked and fried dishes.

Item	Fried	Baking
Samosa	1 piece = 245.9 cal	1 piece = 53.1 cal
Chakli	1 piece = 133 cal	1 piece = 37.4 cal
Chicken	1 piece = 145.2 cal	1 piece = 59.9 cal

How to bake

·         For baking, marinade with herbs or spices.

·         Place your food in a pan or a dish surrounded by the hot, dry air of your oven.

·         You may cook the food covered or uncovered.

·         Bake the food with little or no oil as baking generally doesn’t require that you add any oil or fat to the food.

Tips

·         The oil you choose can make a difference as well. Opt for healthy oils such as olive oil, coconut oil or ghee to boost your intake of vitamin E and healthy fats. Also read 13 cooking hacks to make your foods healthier.

·         Using marinades and herbs can add a healthier twist while providing you with the added flavour and tenderness.

·         If you are baking your food, then add a little water to the bottom of your pan to avoid the smoke being produced at high temperatures.

·         To preserve the nutritional value of the foods, bake foods at lower temperatures, although this will increase the cooking time.

·         If you still can’t avoid deep fried foods, eat them in small amounts and pair them with healthy foods such as fruits and vegetables that are low in calories.

What happens to your body when you stop eating fast food?

Calories

A single fast food meal can contain more than double your intended calories when it comes to recommended nutritional values. In addition to feeling less sluggish and bloated, cutting back on calories may even kickstart an unintended weight loss which can be great for your heart, energy levels, and ability to focus.

Sodium

Many restaurants and fast food chains go a little heavy on the salt. Especially if their food isn’t fresh, meaning there may be extra salt and preservatives just to keep it edible. The American Heart Association recommends less than 1,500mg a day. (Just to give you an idea, a McDonald’s Big Mac has 1,007mg of sodium alone!)

Saturated Fat

High levels of saturated fat, like those found in hamburgers or chicken strips that are breaded and fried in oils, can increase your consumption of bad cholesterol. What is bad cholesterol? As levels get too high in your bloodstream, the excess cholesterol can harden. Yikes.

There are many reasons to cook at home, but just in case these aren’t enough for you, consider the money you’ll be saving! Many individuals who cut back on dining out find they’re able to save hundreds of dollars a month.

Before changing any of your diet and exercise habits, please be sure to check with your healthcare professional.