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A few have asked to blog a little more on eating eggs. To tell the truth all the nutritional info about eggs was revealed in the previous post. But I will elaborate on past experience. I remember when eggs where the “whole food”. Then they became the “bad egg” because they have cholesterol. After that it was all right to eat them again because the lecithin in the egg white countered or balanced out the cholesterol’s badness.

This is possibly where the egg white omelets and three whites to one yellow ratio came from. The latest was it’s all right to eat eggs just make sure they’re cooked and be careful of the cholesterol. Maybe I’m different, probably more like most than not. When I was growing up a half dozen eggs for breakfast was regularly was not uncommon. Even when I was in my twenties I consumed most days for breakfast, three to four eggs scrambled or fried. Always I ate the entire egg, that’s four egg whites and four egg yellows. I used to consider the egg yellow “liquid Sunshine”.

As you can see from my Post: Why Do They Only Eat Egg Whites the yellow contains more nutrients than the white, as much if not more protein proportionately by volume, and combined with the white makes it pretty much a complete food. Even now since I usually work out first thing in the morning, After my after workout shake when I get home I immediately have breakfast with three whole eggs over easy with when available no more than a half of sweet potato for a quality protein , nutritional meal and a good carbohydrate to fuel the muscle.

Now a word of caution, there are those of us that have a cholesterol problem or susceptible, for those of you that fall in this category, do not throw caution to the wind. Here is where you need to consult your physician and ask for a blood lab workup. These usually will tell the doctor if you have a cholesterol problem. And of course the older we get the more of a concern this becomes, take care of your heart, after all it’s MUSCLE.

Why is it most fitness experts tell you to eat egg white omelets or don’t eat the egg yolk. One would think the yellow of the egg is too fattening. When in most part they say it has too much cholesterol and is not good for you. While it may be high in cholesterol and saturated fat it is a virtual multi-vitamin store. Even those that do tell you that the yellow has healthy zinc for your body still recommend one egg yolk to three egg whites for an egg white omelet.

The whole egg itself when eaten in it’s entirety is one of the most complete foods going. One gets the protein, minerals and vitamins necessary in todays diet. The egg white has slightly more protein than the yolk only because there is more white than yellow by volume. On the other hand the yolk contains in addition to protein, iron, calcium, zinc, copper, phosphorous,manganese,potassium, selenium, thiamin, riboflavin and most all the B vitamins. Let’s not forget it also contains Vitamins A, D, E, K and the Carotenoids, lutein and zeaxanthin. To get a better break down o n the nutrients go here.

Besides making most foods taste better that have egg as an ingredient together with the white you get a much more complete nutritional source. One other thing to consider and that’s the fact that the yolk also contains a excellent source of essential fatty acids the long-chain omega-3 fatty acid DHA, which aids in proper brain function.

Eat healthy and enjoy breakfast more, just leave out the home fries and white toast.

James Bolduc

MrPowerFitness

PowerFitnessSecrets.com

Another aspect to diet is quality of carbohydrates. Technically there are two types, simple and complex. Some definitions have fruits as a simple carbohydrate and vegetables are the complex. Another version is that all refined and processed carbohydrate sources are simple and both fruits and vegetables are the complex carbs.

While it tends to be a blend of the two. Simple carbohydrates are both fruit and the processed variety. Complex carbohydrates are found in the vegetable groups and refined processed foods as well. You have refined whole wheats and wheats in general, plus other processed grains such as those found in breads and pasta’s.

The best rule of thumb is to consume natural complex and simple carbs. For the simple carbs sources like apples, blackberries, blueberries, grapefruit, oranges, peaches and strawberries are all low in simple sugars as well.

For your complex carbs try broccoli, spinach, cabbage, cauliflower, onions, tomatoes(technically a fruit) and sweet potato to name a few. Natural complex carbs provide the essential vitamins and minerals needed for energy production. Simple, refined carbs found in many processed, convenient foods tend to be devoid of these natural nutrients. Who wants the additives any ways.

When choosing your veggies and fruits, as mentioned previously, opt to go organic if at all possible. This way you get a higher quality nutritional source. Also choosing natural, aids in your goal to lose weight. These sources tend to be utilized more efficiently by the body.
All carbohydrates are broken down in the body to become glucose to  produce the energy molecule ATP (adenosinetriphosphate). Complex carbs tend to be processed slower than simple carbs and this is why you use it to load up on to store energy for your workouts. Since the simple carbs break down faster they can be beneficial in getting a quick energy source just before a workout.

However you need to be careful for those of you that may be diabetic as this can be dangerous to your glucose levels first thing in the morning. It’s recommended to eat a small bit of complex carbs in those situations.

It is recommended that one eats at least five helpings a day of veggies and two to three of fruits. I like to start my day with either half a grapefruit or whole banana and a small portion of some protein source.

Then into my workout drinking plenty of water. Post workout I drink a quality protein drink that has some carbs as well. Here a good choice also would be to eat half a sweet potato, as you know you want to carbo-load the muscles. That’s two to three meals down, lunch would be something like grilled chicken and mixed veggies.

While I’m thinking of it you should also try to eat as many veggies that are a spectrum of colors. Such as red bell pepper, yellow squash, purple eggplant and green leafy veggies etc. etc. Reason being that they all have a different variety of essential nutrients we all need.
Back to meal or snack four, a piece of fruit or two. Dinner could be a nice fresh piece of fish with broccoli and sweet potato. The last snack and also as a bed time snack a protein drink.

Good night all.

James Bolduc

MrPowerFitness
PowerFitnessSecrets.com

With all the supplements, diet restrictions and exercises we tend to overlook the quality of our diet. In quality I mean not just the type of proteins, carbohydrates and fats, but the quality in wholeness and pureness of the food.

For instance any vegetable you buy in the traditional supermarket like … err, I won’t mention names, are mass produced, and over farmed. Which means less nutrients in the soil and even less nutrition in the vegetable or fruit. But it’s still better to eat an apple before a workout than to grab a snickers bar. Oops I did anyways.

The same goes with animal foods. The supply chain here is even longer. Since the land is over produced, the grains fed to the animals is lacking in nutrients thus the nutritional quality of the meat is less than what it use to be.

Now with fish you have a different angle. Most fish caught out at sea and away from the reefs tend to be every bit as quality nutrition as it always was. Provided it’s fresh, within a few days from being caught and/or hasn’t gone bad for whatever. If it smells like the ocean it’s good to consume. If it smells like the proverbial “fishy” smell it is past it’s prime.

The one caveat with fish is farmed fish. In which they are fed inferior feed to keep cost down, which puts this type of meat in the same category as the rest of the farmed animal products.

The best way to go even though it will hit your wallet to almost the cost of twice as much is Organic.

In most cases buying organic produce will guarantee complete quality nutrition and flavor. The same holds true for the animal products. If you buy beef opt out to go organic and make sure it is grass fed. Most other meat products follow the same rule, like free range chicken. Beware free range chicken doesn’t mean that it is organic, nor their eggs.

With fish you have only one choice for high quality, fresh off the boat from a deep sea fishing expedition. Now the seas don’t have to be in the middle of the ocean. A mile or two off shore is fine. I n many coastal areas dolphin, swordfish, tuna and other tasty varieties can be found. Salmon, make sure its wild not farmed and preferably pacific coast or Alaskan.

I almost forgot seafood and shell fish. But you get the picture on the fresh catch theme. In some cases try to stay updated as to any environmental conditions that may pollute certain areas like lakes and rivers.

Now you will not only enjoy your food more, but you will also be the healthier for it.

James Bolduc

MrPowerFitness

PowerFitnessSecrets.com

If I had to recommend supplements for exercising, whether for muscle building or weight loss, I have a starter kit so to speak that I would list. Let me say right now that for the majority of people getting started a good nutrition plan and exercise plan are more than enough to reach most levels of fitness.

But for those that are slightly more advanced(not bodybuilders) and those that want an accelerated path these products can help. I always follow the motto if it’s good enough for the “pro” it’s good enough for me. I stop at the point of steroids though.

Most everything I would suggest centers around the workout itself. At least three products alone, each for each of the phases of your workout. That being said I in no way am endorsing these products for monetary gain.

I feel that they are quality products that are produced through quality methods and geared around the pro fitness athletes. There may be other products that perform as well or almost as well, but it is extremely difficult to personally test every brand. Due to time constraints, at least a month or two for each product and cost. My choices for now are:

• For pre-workout Gaspari Nutrition’s SuperPump250
• For during the workout session Gaspari Nutrition’s SizeOn
• Post work out & meal replacement, Gaspari Nutrition’s MyoFusion.
• PrimaForce’s Max CLA for the antioxident, fat burning and lean muscle mass increase.

Pretty much this is a great start up kit for those into fitness and want to create that “hot bod” ripped look.

There are a lot of products in these categories and most of them are good. But there are those that are a waste of money because they are nothing but filler. One has to do the research, not just on the product but the company too. That’s why I chose Gaspari Nutrition, there products are designed around bodybuilders and pro athletes who need that best quality for the best productivity.

Of course if I come across equal or better I’ll be the first to post.

James Bolduc

MrPowerFitness

PowerFitnessSecrets.com

Fish offers many benefits, from easy-to-digest amino acids on par with whey protein to an array of minerals that support testosterone and thyroid functions. Fish are also  a healthy option because they contain a wealth of vitamins and minerals. Here are some of the most important nutrients found in fish:

* Zinc  is an important mineral for bodybuilders because it supports testosterone and insulin like growth-factor levels, also found in egg yolk. One great source of zinc is oysters. You need at least 15 milligrams a day. Many types of seafood are a great source of zinc.

* Chromium This trace mineral helps encourage your muscle store carbs as muscle glycogen rather than as body fat. Increased glycogen stores help keep your muscles full and growing. All fish are great for adding this

mineral to your diet.

* Selenium  is on par with vitamins C and E as an antioxidant. Fish remains one of the top sources of this sometimes-hard-to-get mineral.

*Omega-3 fatty acids help upgrade insulin sensitivity, helping to keep your body in an anabolic state. Salmon, mackerel, sardines and other fatty fish are great sources for this. This helps you reduce body fat without risking muscle loss. One should consume at least one six-ounce serving daily of fish rich in omega-3s. A lack of omega-3 fatty acids tends to put stress on the body’s glutamine levels and causes a drop in the water content in muscles. Omega-3s also help the body store carbohydrates within muscles.

In addition to these there are  orange roughy, trout and tuna  that tend to produce a lot of oil during cooking.  These yield far greater amounts of dietary fat, the essential fatty acids that provide the Omega-3 benefits. They also slow down the digestion rate of the amino acids. Which you want for your later meals as it releases the aminos slowly thus staying with you till your next meal and keeping you anabolic around the clock.

In the morning for breakfast and  pre-workout and post workout you want a protein source that gets into your system quick and fills your blood with amino acids. While eggs are mainly the staple for most  in some of these meals  adding  seafood and some fish sources  can enhance  and add variety to your diet. Equally easy to digest are scallops, shrimp, crab, haddock, cod,  snapper and halibut. One might consider a crab and shrimp omelet for breakfast.

So try a little variety in your diet and GO FISH.

James Bolduc

MrPowerFitness

PowerFitnessSecrets.com

Beta-hydroxyl beta-metylbutyrate other wise known as HMB is a metabolite of the Branched chained amino acid leucine. Your body breaks down the leucine into HMB. You can also get it from catfish, alfalfa and my favorite grapefruit. HMB is believed to help with the growth and repair of muscle tissue.

Researchers have measured greater gains in muscle mass and strength after taking HMB supplements for 3-7 weeks. This may be due to HMB’s ability to prevent muscle breakdown during intense training. Researchers also found that HMB helps to reduce body-fat levels and improve body composition, although it’s not clear exactly how. Several researchers believe that HMB may work even better when combined with creatine and protein-carbohydrate supplements.

While it’s a supplement that one doesn’t absolutely need to include it in their regimen. If you want to go that extra step and have the extra cash then it is effective. It’s recommended to use 3 grams per day for men and 2 grams per day for women. It might also be better to take HMB with a meal replacement product or at meal times. Studies found that muscle mass gains were greater when HMB was taken with a carbohydrate-protein supplement.

Since HMB is a water ­soluble substance, any excess is excreted in the urine.There has been no side effects reported by athletes using higher-than ­recommended doses. I like to start my day of with half a grapefruit to get the benefits of HMB and as light carbohydrate load for fuel for my morning workout. Choose wisely.

James Bolduc

MrPowerFitness

PowerFitnessSecrets.com

CLA short for Conjugated Linoleic Acid. CLA to regulate your metabolism and body composition. As as being an anti-carcenogenic. CLA also helps lose weight when combined with resistance training. Just What about it makes it so useful for us?

Research conducted in Norway shows that CLA reduces fat storage and increases the body’s fat burning capabilities. It does this by increasing the activity of an enzyme called hormone sensitive lipase that releases the fat from fat cells into the blood. While simultaneously reducing the activity of another enzyme called lipoprotein lipase which transports fat into the fat cells. So what happens is more fat is burned as fuel and less fat is stored. It was found that those taking 3,000 mg of CLA daily for three months reduced their body fat by 20%.

When used along with strength training it reduces muscle breakdown, increases muscle circumference and increases strength. By using CLA it practically doubles your gains in the gym, compared to if you were to strength train without it.

Studies have shown that the fat burning benefits as well as those other muscle benefits kick in when you take CLA in amounts of up to 3000mg. While you can get this supplement naturally in milk and beef, you won’t be able to consume enough of either to reach the quantity necessary for our purposes.

So stick with a quality supplement and experiment with the amount you may need. There has been some instances where individuals complained of upset stomach. Otherwise there has not yet been found any other negative side effects for CLA. The newer forms of CLA (mi cellar CLA) seem to have eliminated the upset stomach issue.

James Bolduc

MrPowerFitness

PowerFitnessSecrets.com

Supplements That help you achieve your fitness goal.

Of course you need your vitamins. All your B’s, C, D, E, A and the rest. But with these you should take extra spread out over the day, not all at once first thing in the morning like most do. Reason being that most of your vitamins are water soluble and get filtered out with your urine.

Then you should be using a good quality protein, preferably a whey based one. One that has both whey and casein. Also choose a quality amino acid complex and follow the directions. The protein you can take as part of an after workout meal and first thing in the morning with a good carbohydrate food to stock up on fuel for a pre workout meal.

Conjugated linoleic acid commonly known as CLA is anther good supplement. It helps to regulate your metabolism and body composition. As an added benefit it is also an anti-carcenogenic. CLA also helps lose weight when combined with resistance training.

These with a good diet and exercise program will not only get you started but take you far. Next post will be more in depth on CLA.

James Bolduc

MrPowerFitness

PowerFitnessSecrets.com

Speaking of dieting, another consideration when planning to eat, especially if you eat six times a day, is when to eat. Most all know that it is beneficial to eat before exercise to provide fuel to work on. This also preloads your muscles with fuel.

A good rule of thumb is to make your pre work out meal a primary carbohydrate, some protein like caesein and ample amounts of water before and during your workout. Try or don’t consume sugar with this
meal as it you may experience a drop in your blood sugar level, causing light headedness.
Now just as important if not more so is your post work out meal. One of the most critical aspect of this meal is time. You should consume your meal within one hour after working out. Preferably within thirty minutes after working out. What you should consume is protein and carbs and absolutely no fat.
For the protein you want a whey protein because it digest much quicker than other proteins like whole sources such as meats. You want to aim for about twenty five to thirty five grams of protein at this time.
As for the carbs you want to do the same as with the protein, a quick digestible source. I have it on good authority that dextrose fits the bill. actually a sugar this definitely the only time you want a sugar in your meal. Found in a mixable form you will want to add this to your protein shake to supply your muscles with vital nutrients. Its recommended to use between forty to sixty grams of dextrose.
There you have two of your six meals taken care of and timed for maximum effectiveness. you are well on your way to adding muscle and increasing your body’s fat furnace.

James Bolduc
MrPowerFitness

PowerFitnessSecrets.com