Monthly Archives: April 2012

Mediterranean Baked Fish

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(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.

 

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Slash Body Fat, Spare Muscle

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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

 

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Want Bigger Biceps? Do More Squats!

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Jon-Carlo Astorina

Contributing Writer

 

Want Bigger Biceps? Do More Squats

Do you spend most of your time in the gym working one specific muscle groups? Are most (or all) of your workouts performed on machines? Are you at a “plateau” despite ruthlessly beating up a muscle? If you answered yes to any of these questions, then you are probably doing too many isolation exercises and not enough compound lifts.

Many people tend to drift to standard isolation exercises, thinking that if they totally abuse a muscle it will force major growth. This is not true. Isolation exercises move a single joint through its range of motion. Compound exercises are multi-joint movements that use several muscle groups through a range of motion. Your body doesn’t work by utilizing only one piece or muscle at a time – everything works in unison. Since compound movements (like the squat) tend to mimic the movements in daily activity, they can improve coordination, stability and joint strength. Compound movements also burn more calories during exercise and keep your heart rate up.

Performing a squat is essentially a full body workout. From the ground up you are calling on all of your muscle groups to balance, hold and raise the bar. Of course the main muscles used in a squat are your legs, a massive muscle group. The bigger the muscle group trained, the more testosterone and growth hormone your body will produce. When you train these larger muscle groups you stress the body which causes a greater hormonal response. Once these growth hormones are released, they aren’t contained to just your legs – they shoot around your whole body sending signals for growth all over.

In short, any person serious about gaining some major muscle cannot avoid the fact that they need to incorporate good old fashioned compound lifts. Other great compound lifts that should not be left out of any routine include the deadlift, pull-ups/rows, bench press and overhead press.

Good Luck!

 


 

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).

 

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Should You Perform Squats and Deadlifts On The Same Day?

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Roger Zarate

Contributing Writer

Should You Perform Squats and Dead Lifts On The Same Day?

Both deadlifts and squats are awesome mass builders that work much of your entire body. They would both be worth the effort to put into your workout routine.  Personally, I would not do them on the same day. Both of these require 100% of your full potential and can be tiring and strenuous. By doing them on different days you can put all your energy into each exercise. If you are lifting heavy, your lower back gets pretty beat up and needs at least two to three days to recovery. Design your workout regime to give your muscles rest, especially if you are going heavy.

Also, make sure you use a weight that you can control.  If you need a spotter, then use one. Proper form is a must on both of these exercises. Improper form could lead to injury that you do not need!

Give them each their own day and you will see great results!

 

 

 

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)

 

 

 

 

 

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JBT LABS – Youtube Video of the Week

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Bodybuilding Nutrition – Tuna Salad

 

 

If you’re having difficulty viewing the video click below:

http://www.youtube.com/watch?v=riHzs1vdwr4

Ingredients:

1 can tuna in water (drained)

1/3 cup dried cranberries

1/2 fuji apple chopped

1 green onion chopped

2 tbs fat free miracle whip ( to taste)

Salt (to taste)

Romaine lettuce


 

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Making Sense of Essential Fatty Acids

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Jon-Carlo Astorina

Contributing Writer

 

Making Sense of Essential Fatty Acids

Omega-3 fatty acids are essential, meaning they are needed but cannot be produced by the body. Omega-3 fatty acids play key roles in brain function and growth development. Omega-3 fatty acids reduce inflammation with injuries and help reduce the risk factors for many diseases like heart disease, arthritis, and cancer. Omega-3 fatty acids can be found in fish, plants and nut oils.

Omega-6 fatty acids are also essential. Like Omega-3, we must rely on diet sources for our intake. Omega-3 fatty acids play key roles in skin and hair growth, bone health and regulating metabolism. Most diets contain adequate (if not more than enough) amounts of Omega-6 fatty acids. This is primarily due to its presence in processed foods and cooking oils.

Omega-9 fatty acids are actually not considered an essential fatty acid. Our bodies have the ability to produce it, however this can only happen if Omega-3 and Omega-6 are present. If either of these is not present or deficient, our bodies will not produce Omega-9, making it essential. Olive oil and avocados are rich in Omega-9.

When you hear people talking about incorporating a diet rich in “good fats,” these are what they are referring to. The emphasis is usually placed on Omega-3, since this the most deficient in the American diet. It is largely found in and obtained from fish, however studies are showing that people are consuming less fish and more processed junk food – leading them to have little Omega-3 intake and way too much Omega-6. This is being attributed to the obesity epidemic we are now seeing.
Don’t let the word “fat” frighten you. Don’t confuse these good fatty acids with the more commonly known saturated fats found in red meat, milk and cheese etc. I’m sure you have all heard of trans fats/hydrogenated oils which are commonly found in margarine and snack items. Saturated fats and trans fats are the culprits that can be converted to body fat and cause health problems.

 


 

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).

 

Bodybuilding Supplements

Benefit of High Rep Squats

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Eric Johnson

Contributing Writer

Benefit of High Rep Squats

High rep squats offer benefits for a variety of fitness goals. Endurance athletes can use high rep squats to improve performance and endurance. Bodybuilders can perform these to achieve the best muscle definition and even build muscle mass. You can also use high rep squats to control your weight and aid in fat loss.

High rep squats are one of the better exercises for your legs. That’s because squats stimulate the most amount of muscle fibers in your legs. They work your quadriceps, calves, glutes, hamstrings and lower back muscles. Your legs consist mostly of slow twitch muscle fibers, which are designed for performing contractions over long periods of time. Try targeting slow twitch muscle fibers by using an amount of weight that exhausts your muscles within 20 to 25 repetitions per set.

High rep squats can also help you burn more fat. Your muscle cells use stored body fat and oxygen to produce energy, for low-intensity, high repetition activity.

 

 

 

Eric Johnson is a NASM CPT and Team JBT Athlete

Facebook Page: https://www.facebook.com/EJohnsonFitness

Twitter: http://www.twitter.com/ejohnsonfitness

 

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Black Bean Chicken

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Ingredients:

2 cans black beans

16 oz jar salsa

1/2 cup brown rice (uncooked)

1 lb chicken breast

 

Directions:

Place frozen chicken breasts in slow cooker.

Pour beans, rice and salsa over chicken.

Cook low 8-10 hours and serve.

 

Servings: 3

 

This meal contains 598 calories, 4g of fat, 80g of carbs, 26g of fiber and 62g of protein.

 

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Breakfast Eggs and Potatoes with Turkey Bacon

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(All Fat Burning Recipes are 300 calories or less.)

Ingredients:

 

Two egg Whites

One large eggs

.5 cup vegetable broth

One Red Potato

.5 serving of Turkey Bacon

1 Tsp Olive Oil

.25 cup chopped onion

 

Directions:

Cut up potatoes and onions.

Add to warm oil in frying pan. Heat until lightly brown.

Add Vegetable broth and let it simmer down.

Add diced turkey bacon and seasonings.

Scramble egg and egg whites.

Add to mixture and turn until finished.

 

Servings: 1

 

This meal contains 275 calories, 9.9g of fat, 18.1g of carbs, 2g of fiber and 28.1g of protein.

 

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JBT LABS – Youtube Video of the Week

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TEAM JBT – Bodybuilding Champion -Corey Mote

 

 

If you’re having difficulty viewing the video click below:

http://www.youtube.com/watch?v=pUxIxNU5Bws

 


 

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