Monday, August 24, 2009
Chicken Sticks
* 1 bottle Renée’s Lemon Pepper Garlic Gourmet Sauce
* 1 lb boneless, skinless chicken breast, cut into 1-inch cubes
* 8 to 10 skewers, soaked in warm water to prevent breakage
INSTRUCTIONS:
Place chicken cubes in a bowl and cover with 1/3 bottle of Renée’s Lemon Pepper Garlic Gourmet Sauce. Leave in the refrigerator for 2 hours or overnight. Discard marinating sauce. Poke chicken cubes onto wooden skewers (count for 2 skewers per person). Grill, broil or bake for about 5 minutes or until the meat is thoroughly cooked, turning the skewers so that each side is cooked evenly. Place skewers on a serving plate; pour leftover sauce over chicken to moisten. Serve with grilled vegetables and brown rice. If you prefer, use shrimp instead of chicken breast.
Vegetable omelette and herbed potatoes
• Extra-virgin olive oil spray
• ¾ cup egg substitute
• ½ cup finely chopped bell peppers
• ½ cup finely chopped onions
• 1 oz low-fat Swiss cheese slices
• Salt and pepper to taste
• 1 ¼ precooked potatoes, diced
• 1 tsp thyme
HOW-TO:
• Spray a medium, nonstick frying pan with extra-virgin olive oil and place over medium-high heat. Pour in egg substitute.
• Spray another nonstick frying pan with extra-virgin olive oil and place it over medium-high heat. Add peppers and onions and cook, stirring occasionally, just until tender.
• Lift the edges of the egg with a spatula, and when it starts to set, tip the pan so that the raw egg runs underneath. Cook for 3 to 5 minutes or until almost set. Flip omelette. Lay cheese slices over egg and add cooked peppers. Cover and cook for 1 or 2 minutes or until cheese melts. Fold omelette in half. Season with salt and pepper.
• Add potatoes to a small microwave-safe bowl. Microwave on high for minutes or until soft. Spray potatoes lightly with olive oil. Sprinkle with thyme, salt and pepper and toss.
• Transfer potatoes and omelette to a serving plate. Serve immediately.
THE NUMBERS:
380 calories
30 g protein
55 g carbohydrates
6 g fat
3 g saturated fat
7 g fiber
Thursday, August 20, 2009
Benefits of Omega 3...
Its best to get this from fish, something like salmon is really high in omega 3's but the average person is said to need around 2 to 3 grams a day. the highest pill made by gnc is only 900 mgs so you would need three of them to get that. one pill and some fishy meals should work though.
Taking these will not only help your cholesterol and joint health but also your mood and allow you to focus more. Everyone should try and get 2 to 4 grams of omega 3 daily and if you have any health problems you may want to up the dose.
Rippetoe Starting Strength
 | What is the best Rippetoe workout? There seems to be relatively little about this method of training on the internet. Our forum members share what they have found about this beginner training program right here! |
TOPIC: What Is The Best Rippetoe Workout?
The Question:
Have you ever heard of such a training method? Trying to keep up with the latest methods for lean muscle growth can be a daunting task. This method is gaining in popularity and has shown great promise for beginner and intermediate bodybuilders.
What is the best Rippetoe Workout?
What are the differences and similarities between Rippetoe and other methods (Pyramid, Rest Pause, Circuit, HST, Negative Reps, etc.)? Be as descriptive as possible.
Who would benefit the most by using the Rippetoe training method?
Bonus Question: Who created the Rippetoe method and how long has it been in use?
Show off your knowledge to the world!
The Winners:
Honorable Mention: Dallas68 View Profile
Honorable Mention: Best Regards View Profile
- New Prizes:
- 1st place - $75 in store credit.
2nd place - $50 in store credit.
To use your credit, e-mail Will @ will@bodybuilding.com for more info.
Honorable Mention - Dallas68
View This Author's BodySpace Here.
Have you ever heard of such a training method? Trying to keep up with the latest methods for lean muscle growth can be a daunting task. This method is gaining in popularity and has shown great promise for beginner and intermediate bodybuilders.
Workout:
What Is The Best Rippetoe Workout?
Beginners will find Rippetoe's starting strength a great workout structure. This is possibly one of the best because of the amount of mass being gained by his trainees around 20-40 lbs in a good 3 months. Mark's program does focus on the core mass lifts which are compound in nature to build maximum muscle because of the recruitment of many muscle fibers to push out every ounce of energy you have in every set and every repetition.
| RELATED ARTICLE | ||
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The Starting Strength method is layered out as such. (Note this is directly from the forums, can't change a perfect layout. Will adjust where necessary for perfect coherence.
MATTA114'S Write Up
Authors Note: This workout was originally posted on the Bodybuilding.com Forums by the following member: MATTA114. It is based on a program from the book Starting Strength by Mark Rippetoe & Lon Kilgore.
Example:
- Monday - Workout A
- Wednesday -Workout B
- Friday - Workout A
- Monday - Workout B
- Wednesday - Workout A
- Friday - Workout B
Week 1:
Week 2:
Etc. For the actual workouts read below:
Workout A:
- 3x5 Squat
- 3x5 Bench Press
- 1x5 Deadlifts
- **2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)
Workout B:
- 3x5 Squat
- 3x5 Standing military press
- 3x5 Bent Rows (or power cleans)
- **2x8 Chin-ups (recommended mainly if doing the cleans)
Note: This doesn't include warm-up sets (**)Means this is OPTIONAL
Assistance Work:
Most people cant get it through there head that compound lifts also work your arms plenty and always insist on direct arm work. As quoted by Madcow2,
Attention Deficit Disorder and an overwhelming desire
to customize everything."
If you are one of these people note that you have the option of doing the dips and chins which give PLENTY of arm work. Abdominal work is fine to do also if needed.
I recommend weighted decline sit-ups and/or Hanging Leg Raises at 2x8-10.
Weight:
As for the weight, make sure that you use the SAME weight throughout the sets. For example if I do the first set if Squats with 200lbs then I do the other 2 sets of squats with 200lbs.
Every week make it a goal to increase each of your lifts by 2.5%. Meaning if I lifted 100lbs for my Bench Week 1 then Week 2 I would try for 102.5lbs. If I did 200lb Squats Week 1 I would try for 205lbs in Week 2. Sometimes you will be able to do more but don't mess with your form just to lift more.
Warm-up Sets:
- 2x5xbar (sets x reps x weight)
- 1x5x85
- 1x3x125
- 1x2x155
Before all your working sets it is best to do a few warm-up sets. Specifically for your first lift. You don't have to do the whole thing for the other lifts but definitely the first.
What you do is you ramp your weight up to your working sets.
For Example:
Click Here For A Printable Log Of Warm-Up Sets.
And the working set weight would be 175.
If you are lifting you're working sets fewer than 150 I would cut out the 3rd warm-up set of 1x5 because it won't be needed.
http://www.bodybuilding.com/fun/wotw52.htm
Currently using it myself, working well. Going low to work on form. Added arms to Wednesday and abs to Monday and Fridays. People have gained alot on it and it is a proven program. Key is to pick the right weight and hopefully you will continually go up until you have mastered the three major lifts. (Squats, Deads, Bench Press). Too many people focus on alot of other minor isolation lifts and dont get these down. They have poor form and are doing nothing but increasing your risk for injury. I recommend everyone tries this program at least once.