Stay Anabolic With... Chocolate Milk?

According to research that I've found in both print and on the Internet, chocolate milk does double duty when it comes to post-workout recovery. It rehydrates your body better than sports drinks or even water. In addition, it repairs muscles—which then causes them to grow bigger and stronger—40 percent faster than plain milk.

The simple sugars, which quickly transport the protein to the muscles and cut down on the catabolic Cortisol hormone, are obviously the nutrient factors working here.

So, who says you can't slam chocolate milk while working on your six pack? It's been recommended that Organic Valley Chocolate Lowfat Milk is one of the better brands on the market. This is because they use real sweeteners and not crap like High Fructose Corn Syrup which flavors most national brands of chocolate milk.

So, drink up to build up!

Nutrients (approximate):

Organic Valley Chocolate Lowfat Milk
(1 cup)
160 calories
2.5 g fat (1.5 g sat)
9 g protein
27 g carbs

Banana Nut Hemp Shake

After an intense run, I needed to make a post-workout shake. Low on supplies and needing to go grocery shopping, I started throwing ingredients into the blender from what I could rummage in the kitchen...

The final results were this sweet, nutty concoction that’s sure to please—and fill you up. High fiber and high protein all the way, baby!

In a blender add:
1 tbsp (14g) – peanut butter (use organic unsweetened if possible)
2 tbsp (28g) – hemp protein powder (I prefer Nature's Way EFAGold®)
2 cups (480ml) – unsweetened almond milk
5-10 drops – liquid stevia
1 frozen banana (important to use frozen bananas for froth; I keep a half dozen ready)
1 scoop – vanilla whey powder (one cup [240ml] egg whites can also be used)

Blend for 30–60 seconds and serve.

Total prep time: 3 minutes

Nutrients (approximate):
Protein: 29g
Fiber: 18g
Fat: 14g (polyunsaturated)
Sugar: 22g
Calories: 480

Worst Beverage in America... the World?

Think before you drink...

Worst Sandwich in America

Say 'ello to my big, fat, nasty friend!

Quiznos Tuna Melt (large)
2,090 calories
175 g fat (31 g saturated fat, 2.5 g trans fats)
2,190 mg sodium

This sandwich puts tuna’s healthy reputation on the line. A large homemade sandwich would likely provide one-fourth of the calories.

Eat This Instead!
Small Honey Bourbon Chicken on Wheat Bread
310 calories
4 g fat (1 g saturated fat)
920 mg sodium

Source

Chest, Back, and Abs

This is an effective combination of exercises that I was introduced to from Lee Ramos. Rest no more than 20 seconds between sets and no more than 60 seconds between exercises.

Get in, get it done, and then get out. Waste no time.

This rapid weight training approach will also assist in fat burning, as well as muscle building.

Proceed!

AB HANGING RAISES

I recommend using weight lifting straps or an ab straps as your grip will most likely give out before your abdominal muscles do.

Hang from a bar, lift your legs until your feet are chest high. Keep your back curved, not arched or you'll target your leg muscles.

12 reps. - body weight
10 reps. - body weight
10 reps. - body weight

AB CRUNCHES

These can performed on the floor with a 1o-pound (4.5 kg) plate or with an ab machine.

30 reps. x 10 lbs. (4.5 kg)
30 reps. x 10 lbs. (4.5 kg)
30 reps. x 10 lbs. (4.5 kg)

CHEST INCLINE PRESS WITH DUMBBELLS

Use an incline bench and dumbbells.

12 reps. x 35 lbs. (16 kg)
15 reps. x 35 lbs. (16 kg)
20 reps. x 30 lbs. (14 kg)

CHEST SUPINE PRESS WITH DUMBBELLS

Lie on a flat bench or floor, using dumbbells.

18 reps. x 30 lbs. (14 kg)
20 reps. x 30 lbs. (14 kg)
20 reps. x 30 lbs. (14 kg)

BACK PULL-UPS (USING GRAVITRON)

If you have access to a gravitron, use it, or you can substitute for standard lat pull-downs.

17 reps. x 150 lbs. (68 kg)
12 reps. x 150 lbs. (68 kg)
20 reps. x 150 lbs. (68 kg)

BACK CLOSE-GRIP CABLE ROWS

Seated on a bench, pull the cable handgrips back until your shoulder blades touch, return to start position and repeat.

12 reps. x 120 lbs. (54 kg)
10 reps. x 85 lbs. (38 kg)
20 reps. x 70 lbs. (32 kg)

TRAPEZOID DUMBBELL SHRUGS

Stand with two dumbbells at your side. Slowly shrug your shoulders toward your head.

12 reps. x 50 lbs. (23 kg)
10 reps. x 50 lbs. (23 kg)
10 reps. x 50 lbs. (23 kg)

Done!

This workout should take no more than 30 minutes. Shoot for 20 as your fitness level increases.

Frequency: once per week