Yearly Archives: 2012

Healthy Chicken Fajita

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(All fat burning recipes contain less than 300 calories)

 

Ingredients:

marinade:
1 T. tabasco sauce
2 garlic cloves, minced
1 T. honey
1 tsp. paprika
1/2 tsp. ground black pepper

2 boneless skinless chicken breast halves, sliced into strips
1 green bell pepper sliced into strips
1 vidallia onion, sliced into strips
4 whole wheat low carb tortillas
2 tomatoes, diced
4 oz. low fat cheddar cheese, shredded

Directions:

Mix together all marinade ingredients in a pie plate or bowl. Add chicken strips and turn to coat. Let sit for at least 10 min.

Meanwhile, get your pepper and onion washed and sliced into strips. Dice your tomatoes.

Heat olive oil in a large pan or wok. Stir-fry chicken until cooked through. Remove from pan and add pepper strips and onion strips. Stir fry until cooked to your preference.  Add chicken back into the veggies and mix.

Serve 1/4 of the mixture rolled in a low carb tortilla with 1/4 of shredded cheese and 1/4 of the diced tomatoes.

Servings: 4

This meal contains 250.3 calories, 11.6g of fat, 25.3 g of carbs, 10.9g of fiber and 21.8 g of protein.

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Pack On Mass To Your Deltoids

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Pack On Mass To Your Deltoids

Developing cannon ball sized delts is challenging.  The following are some of the best exercises to really pack on mass to your deltoids.

1. Dumbbell Shoulder Press

This exercises is one of the better exercises for building mass to the shoulders. With this exercise, you can continue to add weight week after week. You also have the benefit of training each side evenly. Unlike a barbell, where your dominant side can do more of the work, it keeps your strength even. With the palms facing forward, the emphasis is on the lateral head and with palms facing each other, the anterior deltoid does most of the work.

2. Seated Barbell Military Press

Like the dumbbell press, this exercise packs on muscle to the shoulders. The emphasis is on the anterior and lateral deltoids, as well as the trapezius, upper pecs and triceps. With a barbell you can handle heavier loads, just remember to mentally focus on your weaker side to keep your strength as even as possible. To lower your risk of shoulder injury, use a shoulder-width grip.

3. Upright Barbell Rows

This exercises is a great strength and mass building exercise for your deltoids. The majority of the stress is on the lateral head of the deltoid, trapezius and secondarily, the anterior deltoid, supraspinatus, infraspinatus and teres minor (muscles of the rotator cuff). To fire more trapezius fibers, take a narrow-grip and bring your elbows past shoulder height. To put more emphases on the deltoids, use a wider grip. With each repetition,  at the top of the motion, squeeze your shoulder blades together. Avoid injury by using control and not swinging the weight up.

4. Push Ups

Even though the primary muscle worked is your pectoralis major, your anterior and medial deltoids assist the chest (and triceps) in pressing your body weight back up from the ground.

Perform these exercises each week and watch your deltoids increase in serious mass.

 

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Bodybuilding Tidbits Of The Day

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Bodybuilding Tidbits Of The Day 

1) Opt for frozen veggies when you can. They are frozen within a few hours of harvest and can actually contain more nutrients than fresh ones.

2) All nuts have many health benefits, but pecans contain the highest antioxidant level, with walnuts being a close second.

3) If dinning at PF Chang’s, opt for Chang’s Spicy Chicken over Asian Grilled Salmon. Chang’s Spicy Chicken has 323 calories and 13 grams of fat to Asian Grilled Salmon’s 734 calories and 32 grams of fat.

4) If dinning at Olive Garden, opt for Venetian Apricot Chicken (VAC) over Fettuccine Alfredo (FA). VAC has 380 calories and 4 grams of fat to 1,220 calories and 75 grams of fat for FA.

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Cilantro-Lime Flank Steak Salad

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 (All Bodybuilding Recipes are 300 calories or more)

http://jbtlabs.com/bodybuilding/wp-content/uploads/2012/02/most-muscular-275x300.jpg

 

Ingredients:

Dressing and marinade:
Zest and juice of 3 limes
2 teaspoons olive oil
1/4 cup chopped cilantro
Pinch cracked black pepper
1 teaspoon soy sauce
2 cloves garlic, chopped
2 tablespoons balsamic vinegar

 Steak:
16 ounces flank steak, visible fat trimmed

Salad:
1 cup whole-wheat Israeli style couscous
1 medium red onion, chopped, (about 1 cup)
16 cherry tomatoes, halved (about 1/2 pint)
1/2 large cucumber chopped (about 2 cups)
4 cups arugula

Directions:

Pierce the steak several times with a fork.
Combine 1/4 cup lime juice, cilantro, olive oil, and black pepper in a small bowl.
Pour half the mixture into another small bowl. Add the lime zest, soy sauce, and garlic to one bowl to create the steak marinade, and add the balsamic to the the other to make the dressing.
Pour the marinade into a heavy-duty zip-top bag and add the steak. Remove any excess air and seal the bag, making sure the meat is thoroughly coated with the marinade. Refrigerate for 2 hours or up to overnight.
Cover the dressing and refrigerate until you’re ready to eat.

At mealtime:
Prepare the couscous according to package directions.
Pour the dressing into a large mixing bowl, then add the onion, tomatoes, cucumber, and arugula and toss well. Add the prepared couscous to the bowl and stir to combine. Refrigerate until ready to serve. (Note: This can all be done ahead of time.)

Preheat the grill to 500 degrees Fahrenheit. Remove the meat from the refrigerator; allow to sit at room temperature for 10-15 minutes while the grill heats up.
Place the steak on the grill and cook for 7 minutes per side for medium.
Let the meat rest on a cutting board for 3 minutes so the juices can redistribute, then slice into thin strips against the grain.
Place two cups prepared salad onto each serving plate and top with 3 ounces cooked beef.

Servings: 4

 

This meal contains 361.4 calories, 10g of fat, 41g of carbs, 3.8g of fiber and 26.3g of protein

 

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Bodybuilding Tidbits Of The Day

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Bodybuilding Tidbits Of The Day 

1) Raise testosterone naturally by eating more broccoli, cauliflower & cabbage. These veggies contain indoles that help lower certain estrogen.

2) If dinning at a Mexican restaurant, avoid the chips! One basket contains over 1,000 Cal. Opt for steamed corn tortillas, only 50 Cal. each

3) Eating fish is the best way to reduce leptin levels. This hormone influences your metabolism & determines whether or not you burn calories.

4) The best way to reduce calories when eating out is to order a soup as the appetizer. You’ll eat less of the entree, especially with tomato or veggie soup.

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Bodybuilding Tidbits Of The Day

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Bodybuilding Tidbits Of The Day 

1) To mix it up, perform sets for time rather than reps. For example, dumbbell shoulder press for 30-seconds non stop, etc…

2) To avoid plateaus, switch your workouts every three to four weeks. This prevents your body from becoming accustomed to your training.

3) On your free day, if opting for french fries, choose steak fries. Large-cut fries absorb less oil as shorting which lowers the fat count.

4) If you purchase canned meats, soups, or other foods with fat, refrigerate them. The fat will rise to the top which can then be scrapped out.

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How many times per week should one train abs?

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Kevin Costa

Contributing Writer

 

How many times per week should one train abs?

 Undoubtedly, the most widely known muscle group is the abdominals. If you’re a competitive bodybuilder, however, you train the abs a bit differently than the rest of your body. As a competitive bodybuilder, you want your midsection to be as small and as tightly knit as possible. This is to create the famous V-Taper look in your physique. This means that you do not want to build the abdominals to become too large or they could hinder your goal of having a small waist. I personally train abs once a week with two exercises. The abs do get a bit of stimulation from nearly all exercises such as triceps pushdowns and rows; trust me, try doing pushdowns with sore abs. I should note that genetically my abdominals are a strong point.  So, training them once per week may not be optimal for you. The two exercises I do for abs are leg raises and decline crunches. With leg raises I use a weight, usually a 10-pound plate, and explode up to the point that my toes are parallel to my chest for roughly 15 reps. For decline crunches I don’t use any additional weight and make sure to use only my abs in the movement. For both movements I incorporate the rest-pause intensity technique.

 

Subscribe to me on YouTube here:
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twitter.com/TheKevinCosta

 

 

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Chest Isolation

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Justin Sprague
Contributing Writer

 

Chest Isolation

 When working out your chest, isolation moves are very important for definition and size. A great way to achieve isolation is performing one arm bench press on a smith machine. By doing this you will isolate each side of the pectoral muscle. It is similar to using dumbbells but you can add more weight with the smith machine. This will force your chest to grow because you are putting all the weight on one side at a time.  A good set/rep range is 3 sets of 8-10 reps. Do this at the end to finish off your chest workout with a great burn. You can also do one arm incline, decline or wide grip bench presses.

Bio:

 I started working out in seventh grade and instantly fell in love. I got more serious into weight lifting in high school because I played football. I was always the first one in the gym and the last one to leave. The hard work in the gym and on the field paid off.  I received a scholarship to play football. Even in college I was working out every day. Even on the off days I would go to the gym. After my first year I decided I wanted to do something else. I decided to join to United States Marines.  The Marine Corp instilled discipline in me, which I carried over to the gym. You have to have the motivation and discipline to make it to the gym every day and to give it everything you have.  I always wanted to join the marines because my grandfather and uncle were marines. I am currently in the reserves. I go to college at Wright State University and I am currently a senior. I am also an assistant manager and a trainer at the fitness center I work at. My first show I competed in was in October which was Musclemanina where I won heavyweight.  My goal is to compete in three or four shows between March and May in 2013. I want to earn my pro card this upcoming year and continue progressing in the bodybuilding world.

 

 

 

 

 

 

 

 

 

 

 

 

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Bodybuilding Tidbits Of The Day

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Bodybuilding Tidbits Of The Day 

1) The best way to make meat more tender and moist is to use wine, sherry, citrus juice or apple cider. Olive oil or ginger creates extra flavor.

2) Peanuts contain nutrients which can reduce the risk of heart disease, cancer, diabetes, depression and weight gain (in moderation).

3) Besides health benefits, the conversion of omega-3 fatty acids to prostaglandins aid in building muscle and reducing the size of fat cells.

4) Performing 20-minutes of circuit training will not only burn tons of calories during the session, but also for hours afterward.

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Pan-Seared Tuna

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(All fat burning recipes contain less than 300 calories)

 

Ingredients:

cooking spray
1 teaspoon fennel seeds
2 garlic cloves, minced
3/4 cup dry white wine
6 tablespoons chopped pitted black olives
3 tablespoons chopped pitted green olives
2 tablespoons fresh lemon juice
1 teaspoon grated orange rind
1/4 teaspoon crushed red pepper
1/4 teaspoon black pepper
1/8 teaspoon salt
2 (6 oz.) tuna steaks (about two inches thick)
2 cups hot cooked couscous
orange rind (optional)

Directions:

Place a large nonstick skillet coated with cooking spray over medium heat until hot. Add fennel seeds and garlic; sauté 3 minutes or until seeds are lightly toasted. Spoon the mixture into a bowl. Add wine, olives, lemon juice, 1 teaspoon orange rind, and red pepper; stir well and set aside.
Sprinkle black pepper and salt over tuna. Recoat skillet with cooking spray; place over medium-high heat until very hot. Add tuna; sauté 5 minutes on each side or until medium-rare or to desired degree of doneness. Remove tuna from skillet. Spoon couscous into each of 4 large shallow bowls: arrange tuna to the side. Set aside; keep warm.

Add wine mixture to skillet; cook 2 minutes or until sauce is lightly reduced. Pour sauce evenly over steaks. Garnish with orange rind, if desired.

 

 Servings: 4 (approx 3 oz tuna and 1/2 cup cooked couscous.)

This meal contains 298.8 calories, 7g of fat, 21.5 g of carbs, 2.2g of fiber and 28.9 g of protein.

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