Yearly Archives: 2011

Bodybuilding Recipe – Sour Cream Chicken Enchiladas

Posted on by
Reply

Sour Cream Chicken Enchiladas

 

Ingredients

    16 oz. fat free sour cream
    1 can fat free cream of chicken soup
    1 tbsp fresh chopped cilantro (1/2 tbsp dried)
    2 1/2 cups cooked shredded chicken breast
    1 can Mexican Rotel
    1 cup chopped onions
    16 corn tortillas
    8 oz. shredded pepper jack and colby cheese blend
    1 can diced green chiles

 

Directions:

In a saucepan, mix together sour cream, soup and cilantro. Heat through and set aside.

Combine the chicken, Rotel, onions and green chiles in a pan sprayed with cooking spray. Heat until onions are transparent.

Warm the tortillas until flexible. Then, fill each tortilla with about 2 tbsp of the chicken mixture and about 1 tbsp of the cheese. Roll tortilla up and place seam side down in a 8×11 dish sprayed with cooking spray.

Pour over the sour cream sauce and top with the remaining cheese.

Bake in a 350 degree oven for about 30-minutes or until heated through.

Servings: 8  (2 enchiladas per serving)

This meal contains 392.1 calories, 12.4 g of fat, 40.1 g of carbs, 3.0 g of fiber and 31.7 g of protein

 

www.jbtlabs.com

Incoming search terms:

  • bodybuilding enchiladas
  • fitness model enchiladas recipe
  • bodybuilding chicken enchiladas
  • Fitness Model Enchiladas
  • bodybuilding chicken enchaladas
  • enchiladas bodybuilding
  • enchilada bodybuilding
  • cream sauce bodybuilding
  • bodybuilding sour cream
  • bodybuilding recipes mexican

5 Natural Ways to Boost Testosterone

Posted on by
1


The hormone testosterone helps build muscle, reduce body fat and increase libido. When it comes to packing on serious muscle mass, this hormone is the key. It’s the reason many individuals and professional athletes often turn to anabolic steroids.  However, steroids are the synthetic derivative of this male hormone.

Steroids due pack on size and strength, but at an expense.  Joint pains, enlarged breast tissue (gynecomastia) or “bitch tits” and increased risk of prostate cancer are just some of the possible side effects of using these drugs. Rather than put yourself at risk, the following are 5 natural ways to boost testosterone.

Exercise Hard not Long

One good way of boosting your testosterone is to focus on compound movements. Multi-joint exercises such the bench press, squats, power clean and deadlift  all take tremendous effort to perform and release large amounts of testosterone in doing so.  Performing bicep curls and crunches might be fun, but compound movements build muscle mass and strength. Keep your workout under 1 hour to maximize your anabolic hormone release.

Rest Well

As you exert your body to new levels of exhaustion, more time is needed to recover. Try hard to get at least eight hours sleep every night. We realize everyone talks and talks about rest, but it’s for good reason. It IS that important.

The Right Diet

Eating a high-protein, balanced diet is important. Particularly, consuming foods that assist in muscle growth and increase testosterone production in the body. One of those foods is the essential mineral Zinc. Zinc is great for growth of new cells and can be found in meat products, fish oil and beans. Garlic and onions are also great for boosting testosterone production. Lastly, cruciferous vegetables like cabbage, kale and broccoli have shown to increase testosterone production as well.

Cut back on Alcohol

The more beer you drink the more your body want to store fat and reduce the production of testosterone.  Alcohol stops the endocrine system from functioning properly; this in turn causes the testes to stop producing testosterone. Not good if your goal is to build muscle mass.

Snack Regularly

As you work out more, your body is constantly burning fuel. To keep making testosterone you must snack often. You want to make sure to include plenty of good fats. Nuts such as walnuts, almonds and pecans are high in zinc an increase testosterone levels.

www.jbtlabs.com

 

Bodybuilding Exercise of the Week

Posted on by
1

Bodybuilding Exercise of the Week -Machine Shoulder (Military) Press

The machine shoulder (military) press, strengthens and builds the muscles in the triceps, shoulders & upper chest. If incorporated weekly, this exercise can add serious mass to the upper body.

Primary Muscles: Shoulders, Upper Chest, triceps

For variations use dumbbells or barbells, seated or standing. If you stand, be sure not to lean back too far.

Perform 4 sets of 8-12 reps

www.jbtlabs.com

Incoming search terms:

  • military press
  • Machine shoulder (military) press
  • military bodybuilders

Why Are Inmates So Big and Strong?

Posted on by
1

 

Almost every bodybuilder desire to obtain the big and ripped look. We admire men like Arnold Schwarzenegger and other bodybuilding champs. However, it can be somewhat embarrassing to stand close by them on the beach. Having to display our thin or pudgy physiques in comparison. Most  pump iron endlessly, ingest bodybuilding supplements (among other things) and eat super clean to get into that kind shape. That being said, do you ever wonder how prisoners, with limited yard time and slop for meals, manage to go attain the same thick, muscular and lean physiques?

Inmates take advantage of the yard time and lift heavy. Most of the workout consists of compound movements such as bench press, pull ups, deadlifts, etc…  They also manage to carve out extra time in their cells to workout. It seems when they are not reading the latest books supplied by their library or writing/reading letters from home, they do an awful lot of pull ups, push ups and sit ups.
The real mystery is how their diet plays into all this. Outside the prison walls, we have access to good fuel; complex carbohydrates and high quality protein.  Bodybuilding supplements are also readily available. We all know that highly effective supplements, such as the JBT LABS product line, are great aids to help build muscle and strength faster . However, this stuff is not available on the inside. Especially not in hardcore prisons. Sure, drugs like cocaine are being dealt on the inside, but pre workout powder? I don’t think so. We don’t consider minimum security country clubs, real prisons. Inmates from inside there seem to come out fatter than they where when they got in. We’re talking the maximum-medium security prisons, the kind no man wants to go into looking like a pretty boy.

Apparently the formula to this equation are four things; high calorie food, loads of workout time, eight hours guaranteed sleep and genetics. As it turns out the food on the inside is often slop, but mystery meat, grease and carbs can still help you pack on the muscle weight.  It stands to reason that if they started serving inmates asparagus and broccoli, they’d have a full scale riot! Even though the food is slop, they don’t get candy, sodas, and other junk food with their standard meals. If they want those items, they have to purchase them at the commissary. Additionally, only eligible inmates are allowed to purchase these food items on a scheduled basis each week. It’s these food items which are the real fat storing foods.

Genetics also plays a huge role in the ability to pack on muscle mass. Many have a Mesomorph or athletic body type. This body type is naturally lean, muscular and strong. Mesomorphs can add muscle and burn fat easier the than other two body types ( Ectomorph, Endomorph).

Keep in mind that these guys are locked up for a long time in most cases. The bigger and stronger they are, the less you going to get messed with. This is their motivation to push themselves as hard as they can.

 While incarcerated, aside from eating, the rest of the time is spent either working out or sleeping. Three key factors to gaining muscle mass and strength.

www.jbtlabs.com

Incoming search terms:

  • why are prisoners so muscular
  • how do prisoners get so big
  • why are inmates so muscular
  • inmate bodybuilding
  • why are prisoners so big
  • how do inmates get so ripped
  • how do prisoners get ripped
  • how do prisoners get so muscular
  • How Prisoners Get So Muscular
  • why prison inmates are so muscular

How Important Is The “Negative” In Weight Lifting?

Posted on by
Reply

Should you focus on the negative or eccentric portion of an exercise? Well, to build the body thicker and stronger, heavier weights are required.  This causes muscle hypertrophy or muscle mass to occur. Heavy training causes little tears in the muscle that are then rebuilt bigger and stronger. Essentially, exposing you body to stress it is not accustomed to will force it to grow. With a spotter and focusing on the eccentric portion, you can load the bar with weight beyond your usual limit. That’s because your muscles are 120% stronger in the eccentric portion of an exercise. Focus on slowly lowering the bar for a couple of reps. Take 4-6 seconds to lower the weight and have a spotter help you back to the starting position. This will boost muscle growth and strength.
That being said, excessive use of negative or eccentric contraction training, can cause too much damage to the muscles and progress will halt. In fact, the intensity involved and the trauma this style of lifting causes can actually lower testosterone if overused. Not the ideal scenario if your goal is muscle mass. The goal is to give your muscles ample time to recover so they will become thicker. By performing this technique only twice per week, it will have a positive outcome on your strength and muscle mass while avoiding a drop in your anabolic hormone levels.

www.jbtlabs.com

Incoming search terms:

  • are negatives important in bodybuilding
  • bodybuilding focus negatives
  • concentrating on the negative and lifting weights
  • eccentric mass routine
  • focus on the negative weightlifting
  • importance of strong coe muscles in bodybuilding
  • negatives while lifting

Bodybuilding Exercise of the Week

Posted on by
Reply

Bodybuilding Exercise of the Week -Push ups 250

Push ups 250 is a routine that help strengthen all the muscles in the upper body and build optimal strength in the arms, shoulders & chest. For the next three weeks, drop the bench presses and try to perform 250 push ups for your chest workout.  Start with sets of 20 repetitions. Once you reach 250 reps, call it a day.  This routine will will make you stronger and improve muscular balance.  After three weeks return to barbell presses.  You should notice a difference in your performance.

www.jbtlabs.com

Incoming search terms:

  • bodybuilding chest exercises
  • push ups bodybuilding
  • bodybuilder push ups
  • 250 push ups in 1 workout
  • www images of making chest push ups bodybuilding
  • upper chest workout pushups
  • push ups shirtless
  • push ups for upper chest
  • Dock workouts
  • bodybuilders chest exercise

Should Bodybuilders Include Strongman Training?

Posted on by
Reply

If you are an athlete or bodybuilder focused on gaining strength and muscle mass through bodybuilding, incorporating strongman training can further your aesthetic, power and speed.  Most individuals realize that strongman training builds muscle mass and strength.  Ever watched the ‘Worlds Strongest Man’ competition? If you have, you’ll know just how big and strong these competitors are.  However, before you start flipping tires or throwing keg barrels, consider what each strongman exercises does and what muscles they work?

The following is a list of strongman exercises and the traditional lifts they mimic:

Log/Viking: military press, power snatch, bent-over rows, high pulls

Tire/Car Flip: deadlift, calf raises, front squats, core

Atlas Stones: deadlift, power clean, squats, glute-hams raises

Farmers Walk: shrugs,  rack pulls, lunges, grip work

Throwing events: clean and jerk, power clean, snatch

Sled Pulls: The many variations mimic exercises for the entire upper and lower body

Of course, most strongman competitors aren’t interested in low body fat percentage.  They care about explosive power and strength. As a bodybuilder, you want to keep your diet in check.  No matter what your strength level is now , you will benefit greatly by including one or two strongman exercises into your routine.

By adding strongman movements into your current training routine, you can increase strength, mass and volume without seriously affecting your body’s ability to recover.

www.jbtlabs.com

 

Incoming search terms:

  • benefits of strongman training over bodybuilding
  • strongman training for mass
  • bodybuilding tips for mass
  • strongman barrel exercises
  • strongman training barrel