TEAM JBT – Jay Johnson – 225 Bench Press 22.5 Reps
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JBT LABS – Youtube Video of the Week 
My Favorite Biceps Routine 
Chicken and Zucchini Marinara 
High Intensity Interval Training 
Should One Wait Until They Lose Fat Before Beginning To Build Muscle? 
My Favorite Biceps Routine
Eric Johnson
Contributing Writer
My Favorite Biceps Routine
Exercise #1
Straight bar curls with resistance bands (4 sets of 12 reps)
Exercise #2
Bent over concentration curls (3 sets of 10 reps)
Exercise #3
Hammer iso curl (4 sets of 12 reps)
Exercise #4 – Drop set
Cable tower front double bicep (3 sets of 15 reps)
Eric Johnson is a NASM CPT and Team JBT Athlete
Facebook Page:https://www.facebook.com/EJohnsonFitness
Twitter: http://www.twitter.com/ejohnsonfitness
Chicken and Zucchini Marinara
(All bodybuilding recipes contain 300 calories or more)
Chicken and Zucchini Marinara
Ingredients:
1/4 cup Bread Crumbs – Italian Style
1/4 cup grated Parmesan Cheese
1/4 cup egg substitute
4 chicken cutlets, about 4 oz each
PAM Cooking Spray, Original, (3 second spray)
2 cups Ragu Light – Tomato & Basil
1/4 tsp Hot Pepper Sauce
2 cups zucchini, sliced thin
4 oz Mozzarella Cheese
Fresh parsley, chopped (you can use dried if you don’t have fresh)
Directions:
Mix the bread crumbs and half the grated cheese. Coat the chicken cutlets in the egg substitute and then coat both sides of each with the bread crumbs/cheese mixture. Spray your skillet with the cooking spray and heat til hot. Brown the chicken cutlets on both sides over medium heat. Mix the tomato sauce, parsley and hot pepper sauce. Pour half over the chicken. Arrange the zucchini slices over the chicken, sprinkle with the mozzarella and the remaining parmesan, and top with the remaining sauce.
Cover and bring to a boil. Reduce heat and simmer for 25 minutes.
Servings: 4
This meal contains 353.3 calories, 10.6 g of fat, 3.5g of fiber, 21.7 g of carbs and 40.2 g of protein.
High Intensity Interval Training
Jon-Carlo Astorina
Contributing Writer
High Intensity Interval Training
High Intensity Interval Training (HIIT) is cardiovascular exercise that is characterized by alternating periods of intense anaerobic activity followed by less intense recovery or rest periods. It was first thought that the best way to lean out and preserve muscle was to perform steady state cardio at moderate intensity; however, studies are showing that the fat burning potential of HIIT far outweighs that of steady state cardio.
Steady state cardio can actually put you in a catabolic state if performed for too long. This refers back to the fast and slow twitch muscle fibers. The slow twitch fibers are more commonly associated with endurance style training whereas fast twitch fibers are associated with more intense workout styles like lifting. Performing HIIT will cause your body to repeatedly change its exertion levels which prevents your body entering steady state. Your body will require more energy (calories) to function at this level. An added bonus is that you actually continue to burn calories long after the exercise is completed, since HIIT has been shown to increase metabolism.
A typical HIIT session is about 20 minutes in length, comprising of a warm-up, the interval training, and a cool down. I have seen many different HIIT routines – so you can work with it a little to find a program that suits your needs. Just make sure you follow the basics: slow-FAST-slow. Try to incorporate 7-10 intervals to make it worth your while.
The following are two 20-minute HIIT routines I currently alternate between:
1)
4 minute walk at 3.6
1 minute run at 9.5
1 minute walk at 3.6
(intervals)
3 minute walk at 3.6
2)
4 minute brisk bike
30 seconds as fast as I can
30 seconds slow pace
(intervals)
3 minutes slow bike
Bodybuilding Accomplishments:
2011 ABA Natural Illinois Bodybuilding, Fitness, and Figure Championships
2nd Place Novice Short Class
3rd Place Open Short Class
2011 NGA Heart of America Natural Classic
1st Place Novice Lightweight
1st Place Open Lightweight
1st Place OVERALL NOVICE
2011 NANBF Probody Solutions Natural
1st Place Open Short Class
2011 NGA Titan Classic
OVERALL OPEN MEN WINNER – PRO CARD AWARDED
Jon-Carlo Astorina is a Team JBT Athlete
See More: http://www.nationalgym.com/
BIO:
JC was born and raised in Melbourne, Australia. He now resides in Bloomington, IL and works as a private detective for a prominaent PI firm out of Chicago. JC studied Criminal Justice at Illinois State University. He is married with four children. Besides his family, JC’s greatest passion in life is bodybuilding and fitness – a hobby he picked up in college.
JC has been bodybuilding for roughly four years and started competing in 2011. He has a short but impressive competitive resume. To date he has competed in four drug tested bodybuilding competitions, earning his Pro Card at his last competition. He is recognized as a Professional Natural Bodybuilder by the National Gym Association (NGA).
Should One Wait Until They Lose Fat Before Beginning To Build Muscle?
- Roger Zarate
Contributing Writer
Should One Wait Until They Lose Fat Before Beginning To Build Muscle?
NO!!!! I am a firm believer that this would be the wrong way to try to build a great looking body. The reason is that the more muscle you have on your body the more calories and body fat you will burn. I love the saying “the bigger the engine is, the more fuel it will consume”. This is the same with the more muscle you have, the more burning of calories & body fat will take place.
Also, you need to make sure your nutritional plan is balanced right so you can lose body fat while gaining muscle at the same time. Typically, losing body fat requires eating a high amount of protein, lower amounts of carbs, and keeping your sugars and fats low.
With both a healthy diet and workout plan, fat will be replaced with muscle. Cardio is also a great fat burner when performed 4-5 times per week, along with weight training. If you desire a toned muscular look and have extra fat to burn you will need to perform both. You will begin to look toned, strong and healthy. If you try to lose fat without building muscle, you will actually lose muscle mass along with the fat, making you likely to gain the fat back.
So keep your focus on building muscle, the fat loss will come simultaneously. Get to the gym, go for a walk, stay away from fast foods and high carb, sugary foods. With a little extra muscle packed on your frame, will be amazed at how fast the fat will melt off.
Bodybuilding Accomplishments:
1986 – 1st -NPC Mr. Southern Cal ( Lightweight)
1989 – 1st -NPC Cal. Novice and Overall ( Lightweight)
1992 – 1st – NPC Mr. Orange County ( Lightweight)
1993 – 1st – NPC Mr. California ( Lightweight)
1994 – 2nd – NPC Mr. North American ( Lightweight)
1995 – 2nd – NPC Excalibur ( Middleweight)
1998 – 7th – NPC USA ( Middleweight)
1999 – 1st – Mr. Los Angeles ( Light Heavyweight)
2008 – 2nd – NPC Excalibur ( Masters Middleweight)
Why You Must Deadlift
The deadlift, another favorite of bodybuilders since the inception of the sport! The deadlift is a phenomenal way to work every muscle in the lower body and strengthen the entire back and its surrounding muscles. In fact, the deadlift is the most effective exercise for building core strength. Having a strong core helps protects internal organs, and stabilizes the spine. This prevents low back pain and injury.
The deadlift will definitely help you with your muscle building goals! If you are determined to accomplish that increase in muscle mass, then why not get down with the powerful deadlift at least once per week?
For bodybuilding, the best method is to perform all repetition ranges .
Muscular power: 1-5 reps
Strength and size: 6-8 reps
Hypertrophy: 8-12 reps
Beef and Broccoli
(All bodybuilding recipes contain 300 calories or more)
Beef and Broccoli
Ingredients:
1 lb round steak, sliced in thin strips
1 clove garlic, minced
1/2 cup chopped onion
1 can beef broth
2 tbsp cornstarch
1 tbsp brown sugar
2 tbsp soy sauce, low sodium
1/4 tsp garlic powder
1/4 tsp ground ginger
4 cups broccoli flowerets
4 cups cooked rice
Directions:
Coat skillet with cooking spray and heat over medium heat for one minute.
Add beef, onion and minced garlic; stir fry until brown. Remove the beef to a plate and keep warm.
Add half the broth and broccoli to pan. Cover and smimmer until broccoli is tender crisp.
Mix cornstarch, brown sugar, garlic powder, ginger and soy sauce with remaining broth until smooth; add to the pan. Cook until mixture begins thicken, stirring constantly. Return beef to mixture, stir and serve over rice.
Servings: 4
This meal contains 453 calories, 5.2 g of fat, 64.7 g of carbs, 3.8 g of fiber and 34.9 g of protein per serving.
Blueberries – The Super Fruit
Jon-Carlo Astorina
Contributing Writer
Blueberries – The Super Fruit
Did you know that a study in lab rats showed that the naturally high levels of antioxidants in blueberries may facilitate fat loss? It’s true – but the magic doesn’t stop there. The naturally occurring spectrum of antioxidants in blueberries can also be attributed to brain health, anti-aging and even cancer prevention!
Human tests were also performed to determine the value of the antioxidants in blueberries before and after running exercise. The conclusion of the study found that daily blueberry consumption reduced oxidative stress and increased anti-inflammatory cells.
In just a 100g serving of blueberries, you can expect to receive approximately 57 calories, 0 fat, 1mg sodium, 2.4 grams fiber and 14.5g carbs. 100g will also yield about 16% of your vitamin C.
A lot of bodybuilders tend to stay away from fruit in general, under the misconception that there is no place for fruit in a bodybuilding diet. This is nonsense! Fruits are full of vitamins and minerals necessary for cell growth and a healthy body. In moderation fruit is a detrimental part of any balanced diet. Don’t mind the natural sugars and carb content of fruit. To put your mind at ease Fructose (Fruit Sugar) is low glycemic – a regular serving will not cause an insulin spike and you will not get fat!
I personally consume two servings of fruit per day, both in and out of contest season, up to and including the day of a show. I start my day with 100g of blueberries and I enjoy 2oz banana at dinner. Even on a carb controlled diet these small servings of fruit only account for approximately 15g carbs.
On a bulk or cut, try starting your day this way:
Protein Pancake:
1 scoop Amino Influx
6 egg whites
Mix and fry on a greased pan
Top with 20oz PB and 100g Blueberries
Enjoy!
Bodybuilding Accomplishments:
2011 ABA Natural Illinois Bodybuilding, Fitness, and Figure Championships
2nd Place Novice Short Class
3rd Place Open Short Class
2011 NGA Heart of America Natural Classic
1st Place Novice Lightweight
1st Place Open Lightweight
1st Place OVERALL NOVICE
2011 NANBF Probody Solutions Natural
1st Place Open Short Class
2011 NGA Titan Classic
OVERALL OPEN MEN WINNER – PRO CARD AWARDED
Jon-Carlo Astorina is a Team JBT Athlete
See More: http://www.nationalgym.com/
BIO:
JC was born and raised in Melbourne, Australia. He now resides in Bloomington, IL and works as a private detective for a prominaent PI firm out of Chicago. JC studied Criminal Justice at Illinois State University. He is married with four children. Besides his family, JC’s greatest passion in life is bodybuilding and fitness – a hobby he picked up in college.
JC has been bodybuilding for roughly four years and started competing in 2011. He has a short but impressive competitive resume. To date he has competed in four drug tested bodybuilding competitions, earning his Pro Card at his last competition. He is recognized as a Professional Natural Bodybuilder by the National Gym Association (NGA).
Mediterranean Baked Fish
(All Fat Burning Recipes are 300 calories or less.)
Ingredients:
2 teaspoon olive oil
1 large onion, sliced
1 can (16 oz.) whole tomatoes, drained (reserve juice) and coarsely chopped
1 bay leaf
1 clove garlic, minced
3/4 cup apple juice
1/2 cup reserved tomato juice, from canned tomatoes
1/4 cup lemon juice
1/4 cup orange juice
1 tablespoon fresh grated orange peel
1 teaspoon fennel seeds, crushed
1/2 teaspoon dried oregano, crushed
1/2 teaspoon dried thyme, crushed
1/2 teaspoon dried basil, crushed
black pepper to taste
1 lb. fish fillets (sole, flounder, or sea perch)
Directions:
1. Heat oil in large nonstick skillet. Add onion, and sauté over moderate heat 5 minutes or until soft.
2. Add all remaining ingredients except fish.
3. Stir well and simmer 30 minutes, uncovered.
4. Arrange fish in 10×6″ baking dish; cover with sauce.
5. Bake, uncovered, at 375º F about 15 minutes or until fish flakes easily.
Servings:4 (Serving Size: 4 oz fillet with sauce)
This meal contains 225.5 calories, 4.4 g of fat, 17.3g of carbs, 2.5g of fiber and 29.4g of protein.
Slash Body Fat, Spare Muscle
Eric Johnson
Contributing Writer
Slash Body Fat, Spare Muscle
Many people want to lose extra fat, however, for the serious lifters, we want to keep as much muscle mass as possible. To do that, the old phrase, “slow and steady wins the race,” rings true. It is important to keep muscle mass and that we don’t drop too much weight, or put our body through too much catabolism. Ideally, you’d like to operate at about a 500 caloric deficit each day, and do some slow steady state cardio 3-4 times a week. This would have you losing 1-1.5lbs a week of mostly body fat. Here is a sample of my diet:
1,900 Calories per day
30-40g Fat
150-170g Carbs
180-200g protein
Three times per week, 45-minutes of Cardio - Treadmill -10%incline, 3.7MPH
Eric Johnson is a NASM CPT and Team JBT Athlete
Facebook Page:https://www.facebook.com/EJohnsonFitness
Twitter: http://www.twitter.com/ejohnsonfitness
