After much research and personal trial & error, below is an excellent list of foods to help reach your fitness and overall health goals.  Also, when planning your daily intake, keep in mind frequent meals (every 2-3 hours) as well as protein in each meal.  Contact me with questions on how to plan out your daily/weekly diet for maximum results and overall health.

Source	Serving Size	Food	Carbs	Fat	Protein	Calories per Serving
Carb	1 medium	Apple	25	0	0	100
Carb	1 medium	Banana	20	0	0	80
Carb	1 cup	Blueberries	19	0	1	80
Carb	1 slice	Bread	10	1	0	49
Carb	1 slice	Bread - Large	20	2	0	98
Carb	1 cup	Broccoli	6	0	3	36
Carb	1 slice	Ezekiel Bread	15	1	3	81
Carb	1 cup	Grapes	15	0	1	64
Carb	1 cup	Green Beans	7	0	3	40
Carb	1 cup	Greens - Mixed	5	0	1	24
Carb	1 cup	Lettuce	2	0	1	12
Carb	1/2 cup	Oats Old-Fash	27	2	2	134
Carb	1 medium	Pear	26	0	0	104
Carb	1/2 cup	Peas	11	0	2	56
Carb	1 cup	Peppers	7	0	3	40
Carb	1 medium (size of fist)	Potato	25	0	3	112
Carb	1/2 cup	Rice - Brown	22	1	3	109
Carb	2/3 cup	Sugar Snap Peas	6	0	2	32
Carb	1 medium (size of fist)	Sweet Potato	25	0	3	112
Carb	1 cup	Watermelon	12	0	0	48
Fat	22 pcs	Almonds - smoked	5	15	6	179
Fat	100 grams	Avocado	9	15	2	179
Fat	1 Tbsp	Ground Flax	0	5	0	45
Fat	22 pcs	Mixed Nuts	5	15	6	179
Fat	1 Tbsp	Natural Peanut Butter	5	15	5	175
Fat	1 Tbsp	Olive Oil	0	9	0	81
Protein	3 oz	Beef Jerky	3	2	20	110
Protein	1 scoop	Casein Protein	3	1	24	117
Protein	4 oz	Chicken Breast	0	2	20	98
Protein	1 medium	Egg	0	5	6	65
Protein	1/4 cup	Egg White Beaters	0	0	6	24
Protein	4 oz	Fish - baked lean	0	2	25	118
Protein	4 oz	Salmon	0	2	25	114
Protein	4 oz	Salmon Steak	1	5	25	145
Protein	4 oz	Scallops	1	2	22	110
Protein	4 oz	Shrimp	0	1	18	81
Protein	3.5 oz	Smoked Salmon	1	4	21	120
Protein	1 scoop	Soy Protein	11	0	14	100
Protein	4 oz	Steak	0	6	20	134
Protein	80 grams	Tofu - Light	1	2	7	46
Protein	4 oz	Tuna	0	1	25	109
Protein	4 oz	Turkey	0	1	25	109
Protein	4 oz	Turkey - Ground	0	3	22	115
Protein	1 scoop	Whey Protein	3	1	20	101
Protein	1 cup	Yogurt - Greek	7	1	22	125
Spices		Chives
Spices		Garlic
Spices		Horseradish
Spices		Lemon Juice
Spices		Mustard
Spices		Pepper
Spices		Salt
Spices		Vinegar
Spices		Cinnamon
Spices		Crushed Red Pepper

This shoulder/tricep workout utilizing various rep ranges, rest periods, and contraction methods & angles.

Ground rules:
Work Shoulder/Tricep once every 5-7 days (gage soreness) at least spaced out 3 days after a Chest workout 
Limit workout to less than one hour total (including warm-up)
Warm-up with 3 sets of 10 reps light dumbell shoulder press
Do each set to complete exhaustion, EVERY TIME, even if over rep range
Rest 2 minutes between each set or super-sets
First # means sets, second is rep range

Workout 1
Shoulder Press. 2 x 12-15
Skull Crushers.  2 x 8 -12
Cable Pushdown.  2 x 12 - 15
Smith Military Press.  2 x 8 - 12
Side Lateral Raises.  1 x 8 - 12
Front Lateral Raises.  1 x 8 - 12

Workout 2
Smith Military Press.  2 x 6 - 8
Front Lateral Raise, super-set with Shoulder Press.  2 x 8 - 12
Incline Skull Crushers.  2 x 12 - 15
Side Cable Lateral Raise.  1 x 15 - 20
Single-arm cable Tricep Pushdown.  2 x 8 - 12

Workout 3
Skull Crushers.  2 x 12 - 15
Barbell Military Press.  2 x 8 - 12
Incline Dumbell Skull Crushers. 1 x 12 - 15
Close Grip Bench Press.  1 x 15 - 20
Side Lateral Raise.  2 x 12 - 15
Cable Pushdown.  1 x 8 - 12

Workout 4
Dumbell Press, super-set Front Lateral Raise.  2 x 8 - 12
Weighted Dips.  2 x 8 - 12
Incline Skull Crushers. 2 x 6 - 8
Reverse Grip Cable Pushdown.  1 x 12 - 15
Front Lateral Raise.  2 x 8 - 12

 

TREMENDOUS short article on what my coach has been teaching me about in regards to eating lots of dark green veggies whenever dairy, meat, or refined grains are consumed.  This article addresses fat storage, cancer growth, and general sickness & health. 

 

http://www.dietsinreview.com/diet_column/11/alkalinity-the-secret-to-a-healthy-energized-body-and-life-long-health/

I had a request for a good workout routine to a build ripped and sculpted chest.  So I went through my workout journal to find a routine that worked well for me.  This constantly confuses your muscles utilizing varying rep ranges, rest periods, and contraction methods & angles.

Ground rules:
Work chest once every 5-7 days (gage soreness)
Limit workout to less than one hour total (including warm-up)
Warm-up with 3 sets of 10 reps pushups, varying hand width
Do each set to complete exhaustion, EVERY TIME, even if over rep range
Rest 2 minutes between each set or super-sets
First # means sets, second is rep range

Workout 1
Dumbell Press. 2 x 12-15
Incline Dumbell Press, super-set with Smith Machine Press (narrow grip). 2 x 8 -12
Incline Dumbell Fly.  2 x 12-15
Cable Fly.  2 x 12 - 15
Dips, super-set with machine press.  2 x 8 - 12

Workout 2
Bench Press.  2 x 8 - 12
Decline Dumbell Fly. 2 x 8 - 12
Incline Dumbell Press.  2 x 12 - 15
Machine Press.  1 x 15 - 20
Cable Fly.  2 x 8 - 12

Workout 3
Dumbell Press.  3 x 8 - 12
Incline Smith Machine Press.  2 x 12 - 15
Incline Dumbell Fly, super-set with pushups.  2 x 12 - 15
Close Grip Bench Press.  1 x 8 - 12
Seated Cable Fly.  2 x 12 - 15

Workout 4
Incline Bench Press.  3 x 6 -8
Decline Dumbell Press.  2 x 8 - 12
Dumbell Fly. 2 x 12 - 15
Dips.  2 x as many as you can do

Enjoy!

So last Sat (June 6th) I attended the pre-judging at the NPC Gopher Bodybuilding competition.  This is a non-drug tested show, but still is entertaining for me to attend and see so many people excited about fitness.  One booth that was particularly cool, was for a new gym in Eagan, MN call Ambition MMA.  The co-owner is a long-time good friend of mine, Joey Clark (also on of the most popular MMA fighters in MN history).  At Ambition, they also have Pole Fitness for Women, which actually sounds really cool!  Check them out, www.ambitionmma.com.

I'm a big believer in working the large muscle groups with heavy compound exercises...but today I hammered these three small muscle groups, and it was a riot!  Talk about a vein-popping good time.  So, if you've ever getting bored with the usual heavy, compound lifts, switch it up and have a little more fun!

First blog entry on my site, how cute... I should take a picture   Anyway, Mr MN Natural bodybuilding competition was two weeks ago, so now I'm in "off-season" phase.  Goal is simple:  maximum amount of muscle gained without letting my bodyfat get too high. 

I'm doing this by adding about 150 additional carbs/day to my diet (which all you math geeks out there is about 600 calories).  I'll keep ya posted, so far so good!  Till next time...

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