Today's dinner ~ Roasted Garlic Cod

This is a really light dish - I've simply marinated the fish with a little garlic and parsley and cooked it over bay and lemon so it picks up the fragrance. Serve with a leafy salad and a good bottle of Chardonnay for a lovely lunch.

Preparation: 10 minutes + 10 minutes marinating
Cooking time: 10 minutes

Serves 4

4 garlic cloves, crushed
1 tablespoon chopped fresh parsley
2 tablespoons olive oil
Salt and freshly ground black pepper
4 x 5 oz cod fillets
2 lemons, thinly sliced
10 fresh bay leaves

Method

Preheat the oven to 425°F. Mix together the garlic, parsley, olive oil, and some salt and pepper. Rub the mixture over the fish fillets and set aside for 10 minutes or so.

Arrange the lemons and bay leaves on a baking sheet and place the cod fillets on top. Roast in the hot oven for 8-10 minutes until just cooked and a little charred. Serve immediately.

3 Reasons to eat more yogurt

1#
Yogurt is an excellent source of protein.

 Plain yogurt contains around ten to fourteen grams of protein per eight ounces, which amounts to twenty percent of the daily protein requirement for most persons. In fact, eight ounces of yogurt that contains live and active cultures, contains 20 percent more protein than the same volume of milk (10 grams versus 8 grams). Besides being a rich source of proteins, the culturing of the milk proteins during fermentation makes these proteins easier to digest. For this reason, the proteins in yogurt are often called "predigested."

#2
Yogurt is loaded with vitamins.


One serving is a significant source of potassium, phosphorous, riboflavin, iodine, zinc, and vitamin B5 (pantothenic acid). Yogurt also contains B12, which maintains red blood cells and helps keep your nervous system functioning properly. "Vitamin B12 is found mostly in animal products, such as chicken and fish, so strict vegetarians can easily fall short," says Jackie Newgent, RD, a FITNESS advisory board member and author of Big Green Cookbook. Eating more yogurt can help close the nutrient gap: An eight-ounce serving contains 1.4 micrograms of the vitamin, about 60 percent of what adult women need daily.

#3

Yogurt can give you flat abs.

Eat 18 ounces a day and you can drop a jeans size. People who ate that much -- in conjunction with cutting their total calories -- lost 22 percent more weight and 81 percent more belly fat than dieters who skipped the snack, according to research from the University of Tennessee, Knoxville. They also retained one-third more calorie-torching lean muscle mass, which can help you maintain weight loss. "Fat around your waist produces the hormone cortisol, which tells your body to accumulate even more belly flab," says nutrition professor and lead study author Michael Zemel, PhD. When you eat yogurt, the calcium signals your fat cells to pump out less cortisol, making it easier for you to drop pounds, while the amino acids help burn fat.

TimothyFit ~ ultimate ab fat-loss diet part 2# (badboy edition)

ultimate ab fat-loss diet (badboy edition)
Breakfast	1 cup green tea 4 Whole Eggs 1 Banana 1 Slice Whole Wheat Toast
Midmorning	Protein (30g) Drink 1 sugar free redbull
Lunch	0.25 lb Meat, Fish or Poultry small bean salad 3.5 OZ Fresh Vegetables
Midafternoon	Protein (30g) Drink
Dinner	0.5 lb Meat, Fish or Poultry small bean salad 3.5 OZ Fresh Vegetables
Snack	Protein (30g) Drink almonds (30g) green tea

Crumcake's ~ Ultimate Cutting Diet ~ 8 weeks

This is a Strict Diet for 8 weeks. No CHEAT days, None. 56 days Straight. If you can't deal with it, then this isn't for you. If you can hang, The results will be Phenomenal.

This is a Diet for someone who is in Shape, but just needs to lose those LAST few pounds of Stubborn fat.

This diet will work ESPECIALLY for those with excess Fat in the lower abs, thighs, lower back area.

Diet Guidelines:

Avoid All starches, You don't need them if your goal is to get down to 4-7 Percent BodyFat.

(1) Eat Tons of Green Veggies (Fiber)

(2) Eat Lots of Healthy fats ex. Steak, Flax Oil, E.V. Olive Oil, Salmon, Fish Oils, etc. (Energy)

(3) Eat TONS of Protein (Preserve Muscles).

(4) DRINK 1-1.5 gallons of H20 a day AT LEAST.

Avoid ALL fruit drinks, Juices, rice, breads.

Eat carbos ONLY after a grueling Glycogen depleting workout.

You will have tons of energy from the healthy fats, good digestion from the fiber, and great muscle hardness and protection from the protein.

Healthy Fats = Energy Protein = Muscle Hardness, Muscle Protection Fiber = Digestion, and various other health benefits.

Healthy Fats, Lots of Fiber, And TONS of Protein. That's the key.

Not only will you DROP bodyfat while maintaing Muscle, but you will ALSO have an abundance of energy and your skin (complexion) will be looking great as well.

Example of a Day

(1) 3 servings of Whey/ 1 tablespoon of Flax Oil
(2) 8-10 OZ London Broil Steak (Extra Lean)/ 1-2 cups Green Veggies.
(3) Grilled Salmon/ 1-2 cups Green Veggies.
(4) 3 servings of Whey/ 1 tablespoon of Flax Oil
(5) 2 Cans of Tuna/ Chopped Onions/Celery/ 1 tablespoon of Safflower Mayonnaise.
(6) (Post Workout) MRP or 2 servings of Whey/10 OZ Orange Juice.
(7) 8-10oz Extra Lean Steak/ 2 cups Veggies.


Breaks Down to About:

Protein 1.5 - 2 grams per lb of Bodyweight Fat .5 -.75grams per pound of bodyweight Carbs (only post workout) 30-50 grams fiber in the form of green veggies - As much as possible.

Supplements:

Do NOT take ANY FAT BURNERS...Why? They will Suppress your appetite TOO much, You need to eat every 2 hours. If you take a fat burner you won't be up to it.

1 Multivitamin Extra Zinc 30 - 50mgs Fish Oil Caps Flax Oil Liquid 200mcg Selenium 800mgs Folic Acid 800iu Vitamin E 2 grams Vitamin C.

WORKOUTS:

Staying ACTIVE!! is the KEY. ALWAYSSSS stay Active.

Lift four times a Week. Alternate Between Heavy Low Rep workouts, and high repetition moderate weight workouts.

Cardio, 4-7 days a week, Alernate Between 20 min High Intensity (Jump Ropes, Sprints) and Low intensity for 45min - 1hour (Such as walking, light jogging)



This DIET is NOT easy by any means. It takes proper planning a day ahead of time (you have to have the steaks / veggies / chicken / salmon, etc, thawed out before cooking them, put stuff in tupper ware containers...you just have to be prepared). Be prepared to Go through at LEAST one pound of lean steak a day, and 10 servings of whey protein powder a day and TONS of green veggies a day. Be prepared to be going grocery shopping at least twice a week.

Like I said this diet is not easy, But oh well, No one said this game is easy.

But remember if you can stick through it for 8 grueling weeks, you'll be satified at the end with your amazing results.

Good Luck.

P.S. NEVER mix fats and carbs at the same meal.


BIG THANKS TO Crumcake YOU ROCK!!

Today's dinner

3 steps! you need to get THAT ripped & shredded physique

1#When trying to get ripped,

the workout does not play an incredibly huge role, as already stated. As long as you are not on a crazy setup that has you doing volume overload (a surefire recipe for burnout when on a diet), you should be able to maintain your muscle mass.

What to consider when designing your workout to get ripped is that you want to cut back on the total number of reps and sets since you won’t have the fuel to recover from strenuous workouts. At the same time, however, try to maintain intensity since it will preserve your strength and muscle tissue mass.

So, if you used to do four sets of bench-pressing consisting of 6 reps at 180 pounds, knock that down to 2 or 3 sets of bench-pressing consisting of 6 reps at that same 180 pounds. Maintaining the same poundage is what is going to be absolutely key here. Even if it means doing only a single set, the weight should stay up (note, that it’s uncommon to make strength gains during this time; we are simply shooting to maintain your strength).

Additionally, when you want to get ripped reduce the amount of isolation work you do. This would include movements such as bicep curls, tricep isolation exercises, leg extensions, lateral raises, and so on. You can hit pretty much all the muscle groups in the body with the following exercises:
 Bench press
 Squat
 Deadlift
 Shoulder press
 Row
 Calf raise
 One ab exercise

Obviously, you can swap these exercises around; do a pull-up instead of a row or do an incline bench press instead of a shoulder press. Getting these core movements in, however, will keep you on top of your game.

Divide these up into either a full-body program performed two to three times each week or an upper/lower split performed four days each week, trying to keep it to a maximum of 15 sets per workout if you're doing upper/lower, and 20-25 if you're doing full body.

To maintain your muscle glycogen from workout to workout (for those who are doing a low-carb approach and not eating very many carbs elsewhere in their diet), consume 5 grams of carbs per 2 sets during the pre/post-workout period).

2#Cardio component

 To round out your workout to get ripped, we have the cardio component. Now, when it comes to cardio, you want to do as little as you can get away with in order to get the results you’re looking for. Problems will start to occur when you begin doing hour-long cardio sessions combined with your already intense lifting workouts, both coupled with a reduced calorie intake.

The issue with doing long, moderately paced cardio is that at some point you will likely start to plateau as far as fat loss is concerned, which then means you’ll either have to up the cardio again or further reduce your calories. If you’re already eating at a very low calorie level, reducing them further may cause you to sacrifice proper nutrition.

To overcome this issue, consider doing one to two sprint cardio sessions per week, as these are better suited for burning fat, while maintaining your muscle mass. Do note that two should be your max as far as intervals are concerned, especially if you are lifting heavy with your legs. If you’re doing a full body, three times per week, you’ll likely want to reduce this to one since you still need enough total time for rest. If you are doing squats, deadlifts and other leg exercises Monday, Wednesday and Friday, and throw in intervals on Tuesday, Thursday and Saturday (with Sunday off), you will essentially be working legs six days in a row, which would literally destroy you in a matter of a few weeks. Your system simply needs more time to recover with proper program planning.

Consider doing your leg workouts and intervals on the same day to increase the total amount of rest days you’ll have during the week.

After the interval sessions are added, see how fat loss progresses. If you need a little more after that, consider a moderately paced cardio session for 20 to 30 minutes on another day or two of the week. Just be sure you're still getting that one day of complete rest from all forms of physical activity.

3#on the road to ripped glory

 So, make sure you take a well-rounded approach to getting lean this time around. Far too often people will only focus on one aspect of the equation -- be it diet, weight-lifting or cardio -- which only shorts them of the results they could be seeing when they try to get ripped.

5 reasons - why you're not seeing your sex pack abs

Look, we all get it! You want six pack abs…
The multi-billion dollar fitness industry hears you loud and clear.
It’s the epitome of an attractive and healthy body.
But just because you want it, doesn’t mean it’ll happen. I mean, there’s a reason that 99.9% of the world population doesn’t have ripped abs and that’s because it’s f*cking hard.

#1 – You think it’s too hard

Aww, boo hoo.
Until you realize that achieving anything worthwhile in life is nothing but plain old hard work, then you won’t achieve success.
If you want to become rich, then you need to work your ass off and if you want six pack abs then you need to consistently diet and exercise.
It’s really that plain and simple, but until you realize how hard it is, only then will it become easy.

#2 – You think you don’t have time

Really? You don’t have time?
Are you telling me that you don’t have time to exercise for 1 hour, but you have time to log into Facebook and Twitter every single day to read pointless status updates?
As for people who say that they don’t have time to eat healthy, let me say this – getting a six pack is all about creating a calorie deficit over time, and the only way to create a calorie deficit is to eat less, and the last time I checked, eating less food doesn’t take more time.
People who say they don’t have time are really people who just don’t want to make time. Getting a six pack is obviously not a number-one priority for them, so until you make getting a six pack your priority above everything else, only then will you be able to succeed.

#3 – You think you need access to a gym and tonnes of supplements

You definitely don’t need a gym membership to get six pack abs. In fact, you can get a killer workout done with just your bodyweight.
And for people who say that they need to buy expensive supplements in order to get a six pack – that’s bullsh*t. These days, supplements are more about who has the hottest girl on the bottle than it is about the actual supplement.
You don’t need supplements to get a six pack. They can help in certain situations, but getting a six pack is more about eating less food and creating a consistent calorie deficit and guess what, eating less is cheap (mind blowing, I know).

#4 – You blame your genetics

Hey buddy, my genetics suck too. Neither of my parents have the “shoot electricity out of your hand” gene and you don’t hear me bitching about it.
But seriously, genetics have nothing to do with your ability to get six pack abs. Honestly, there are some very rare diseases that prevent people from losing weight, but those are one in a million.
As long as you’re consistently working out and dieting, then there’s no reason why you can’t get a six pack. If you’re on the heavier side, then it’s obviously going to take you longer to get a six pack, but as long as you have perseverance, then there’s absolutely no reason why you can’t get a six pack no matter how “bad” your genetics are.

#5 – You say you don’t WANT a six pack

“Nah, I don’t really want a six pack”
And this my friends… this is the culmination of all 4 previous excuses put together. When someone says that they don’t want a six pack, they are probably lying to you.
I don’t care what you say, every single breathing person on this planet has at one point in their lives wanted to have six pack abs. But because of the aforementioned reasons, that person has come to realize how damn difficult getting a six pack really is. When that person realizes that they’ll never get a six pack, they protect their dignity by telling themselves and everyone else that they simply don’t want a six pack.
Sad, but true.

Starting out on a fitness lifestyle

#1 Attack slowly

It’s easy to get excited when you’re first starting out. You’ve probably been influenced by some friends, fitness models or someone else who recently ‘wowed’ you with their body at the beach. Yes, we all aspire to have Scarlett Johansson or  Taylor Lautner’s body. And we all want a quick-fix sollution that’ll get us there quicker than Oprah on a cup-cake.
But baby steps will benefit you for a multitude of reasons:
- Less chance you’ll injure yourself (which will in turn seriously hinder your progress — duh)
- It’ll give you a chance to ‘learn’ how to train correctly. Feel each repetition. Understand how your body reacts under load.
- Decrease the chance of an initial ‘burn-out’. How often do you see someone just starting out who’s been going every day for 2 weeks then suddenly stops because they just can’t handle the punishment anymore. I’d recommend that you hit the gym a maximum of 3 days and concentrate on full-body workouts until you know what you’re doing. No body-splits or special movements. Just concentrate on doing a few things well, rather than a whole bunch of seemingly ‘tricky sh*t’ until you know what you’re doing.

#2 Prepare to improve quickly, then plateau

When starting out, the body is quick to get stronger and build muscle due to what is termed ‘Newbie Gains’. These are gains that happen just once, and then probably never again (unless you get some *ahem* assistance). You may find in the first few months of training, you’re smashing personal bests every second week. Loading the bar with a couple of extra planks here and there — you’re seemingly unstoppable. Suddenly, out of nowhere, your gains hit a wall and you can’t progress any further. This WILL happen — as it does to us all. This is only when you should possibly think about changing up your routine.

You may find in the first few months of training, you’re smashing personal bests every second week. Loading the bar with a couple of extra planks here and there — you’re seemingly unstoppable.

#3 Get your diet in order

This is an area that is often overlooked when someone first gets into training. They’ll keep their diet the same as it’s always been, incorporate some weights or cardio and quickly discover that their progress is bordering on pathetically sh*t-house. It’s been said before, but I’ll say it again — what goes into your pie-hole is probably 80 percent of the ‘physique’ equation. Nail this part, and you’ll be doing yourself a gigantic service.

#4 Be consistent

Two days of training this week followed by one day of training the week after. Mix that in with a few big nights on the beer and a pizza here and there. Sound familiar? Can you see why suddenly you’re efforts are potentially all for nought? You need to be consistently training each week and more importantly, adhering to a healthy eating regimen. Save your ‘cheat-meals’ for the weekends if you can. It’ll make it much easier to adhere to if you know you have something to look forward to come weeks end.

You cannot spot reduce one area of your body! 

#5 Realise that spot-reduction is a myth

This myth seems to rear it’s ugly head every now-and-then.
“I’m unhappy with my belly. It’s flabby. Are there any exercises I should be doing to lose the flab?” is a common question that is asked all too frequently.
Unfortunately, there isn’t.
You cannot spot reduce one area of your body (unless you’re interested in liposuction. You aren’t are you?) The best advice I can offer you, is to re-read numbers 3 and 4 again.

#6 Forget supplements (for now)

If you’re anything like I was when I first started out, you’ll reach for the closest ‘Jugs’ magazine or latest edition of Men’s Health (ok, maybe not Jugs). These bad boys are loaded with supplement advertisements. It’s easy to get caught up in the quick-fix solutions that these articles promote. My advice is this: once you’ve nailed your diet and are training consistently, THEN and ONLY then should you be thinking about buying a protein supplement and possibly some kind of creatine.
#7 Ignore the naysayers
There’ll be plenty of haters that’ll rag on your recent enthusiasm to better one’s health. They’re probably just trying to drag you down to ‘their level’. Ignore these people — they are just jealous that you’ve decided to do something about your health and physique. Realise that it’s a lifestyle change and be quick to shut them down when they refer to it as a ‘health kick’ or temporary training cycle. This is a long term plan. Tell them that.

#8 Be realistic

I’ve written a lot about this in my impending book which is out July 3rd (shameless plug), but I’ll summarise it here for you now.
Fitness models, body builders and athletes are all GREAT sources of inspiration. They are, however, at the top of their game and have been training for a number of years. That sh*t doesn’t happen over night my friend. Years of dedication, eating properly and large doses of sacrifice are all reasons they look the way they do. Aim high, but be realistic. The results will all come  in due course.

#9 Get inspired

Read inspirational ‘transformation stories’ and associate yourself with blogs and websites that offer articles that promote healthy lifestyles, proper nutrition and hardcore training. Mind you, I’m not talking about ones that promote articles such as ’30 ways to eat your carrots!’ or anything lame like that — I’m talking mind-blowing sh*t. Stories of 70 year-old blokes doing weighted chins with 150lb weight belts and other feats of strength. This is the stuff that’ll inspire you to hit the gym. Oh, and maybe watch this video of Greg Plit. I guarantee you’ll wanna train almost immediately after watching.

#10 Be single-minded in your approach

Focus on one thing at a time. Yes you can lose fat whilst gaining muscle — of course you can. I call this a secondary benefit of a single-minded goal. Similarly, you could aim to gain muscle and maybe you’ll lose some fat. Aim to get strong, and maybe you’ll gain some muscle. It’s too easy to get caught up in the latest training technique that will give you the ‘best of both worlds’. Stay focussed on the job at hand and reap those secondary benefits whilst trying not to over-complicate the situation by trying to take on too many objectives at once.

That’s a wrap!

To all my beginner friends out there, I hope this has been a worthy read.
There’s a tonne of advice on what you ‘should’ and ‘shouldn’t’ be doing, so I’ll leave you with this:
Keep it simple, eat properly, train hard and don’t give-up.