Lets start off this time with some house keeping items. I am not a bodybuilder. I have no real interest in bodybuilding. I respect what bodybuilders do, but have no desire to do it. Neither I, nor any of the men I know have any desire to shave every part of our bodies except our heads, put on bikini bottoms, and parade around on stage. In my pantheon Phil Pfister, current Worlds Strongest Man Champ, rates way above Jay Cutler, Current Body Building Champ. After all, what we are trying to accomplish here is to be healthy, strong, men.
For the ladies out there, I am writing this from a male perspective, but it applies to you as well. Muscle is muscle, and the women out there can be healthy, strong, women. Stumptuous.com is the best site bar none, on the web for women. Not that I don't want the women folk reading this, its just that Krista lays it out woman to woman in a way I never could.
I'm not going to quote endless scientific studies to support what I'm writing. Science is fine, but it has its limitations as well. Contrary to popular belief, there were many strong and healthy men before exercising became all sciencey. In fact I'm willing to bet that we can draw a strong positive coorelation between research into diet and exercise and the "obesity epidemic".
Next on our list of things to add into the program is this: Eat Breakfast Everyday. Your body will thank you. I'm going to give you a couple of sample breakfast menus here, but by no means should this be viewed as a complete list of acceptable breakfasts.
Meat (bacon, steak etc)
Butter (NOT MARGERINE!)
For those of you who prefer juice, thats fine, I prefer to eat my fruit rather than drink it, but hey, thats me. Just make sure that you're drinking 100% juice, organic is best. Any added sugars or any corn syrup or High Fructose Corn syrup, turn and ok, (but not great), drink into junk food. The oatmeal should not be instant or flavored. Go for the plain old fashioned oats. If you must sweeten it add real honey or 100% real maple syrup. Supermarket pancake syrup is evil, if you have it in the house, throw it out. For the protein powder I like Designer Whey. It just tastes best to me. You may like another brand. Don't buy the meal replacement shake powder, get either whey or a whey blend protein powder. Use Whole milk, preferably organic, grass fed is best. For those who can't tolerate cows milk, use hemp milk, or almond milk. Use butter, real butter, not some butter flavored spread. For the Toast, go with sprouted or sourdough. Alvarado St Bakery is ok, Food for Life Ezekiel Bread is better. I can find both in my local chain super markets in the frozen section. White bread is not real food, if its in the house, throw it out. Don't even keep it for the kids.
Take a multi-vitamin and fish oil. For vitamins, Centrum or the store brand equivalent will do. For fish oil find one that says concentrated, store brand is fine for the most part.
Eat protein with every meal. This includes eggs, beef, poultry, fish, shellfish, pork, mutton, lamb, veal, game and cottage cheese. You should have a serving of protein about the size of your hand with every meal. You can substitute protein powder for a serving at one meal. Do not worry about the fat in the meat, it is good for you. So enjoy the Rib-eye or pork chop with gusto.
Eat a salad every at least every other day, and do not use Iceberg lettuce. Romaine, fine; Arugula, fine, Spinach fine, Spring Mix fine, Iceberg - skip it. Don't be afraid to dress your salad. I like olive oil, toasted pumpkin seeds, and real blue cheese, or gorgonzola crumbles on mine. Skip the fat free stuff, it tastes bad and the junk in there to cover for the fat they took out, is mostly just sugar.
Next time I talk more about exercise.