Diet

Using the Fat Fasting Technique to get into Ketosis

What the Fat Fast Is So, what exactly is a fat fast? It’s eating between 1000 and 1200 calories a day, where between 80% and 90% of your calories come from fat, and fat alone. You break these 1000-1200 calories into 4 or 5 meals a day, eating in blocks of 200-250 calories per meal. It is normally done for …

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Salad in Mason Jars!

Watch how to make delicious, portable lunches in a Mason jar! Don’t cheat yourself during the busy work week. In this video, you’ll see how to create fresh lunches that hit the work lunch trifecta! They’re money saving, good for you, and so quick and easy to make! The Mason jar is perfect for layering ingredients, for storing in the …

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How to Make Kale Chips

RECIPE #1 Ingredients 1 bunch kale 1 tablespoon olive oil 1 teaspoon seasoned salt Directions Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with …

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The best SIX plant based proteins

   By: Willow Tohi, Natural News Like most people who have a higher health conscious, most vegans and vegetarians have a story about how they came to the decision to live their particular lifestyle. No matter your reasons, one of the challenges for non-meat eaters is making sure they get enough protein every day. But it’s not as big a …

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Fatty and Sugary Foods Are As Addictive As Cocaine And Nicotine

Can’t resist the lure of KFC or the 4pm office chocolate run when you’re feeling peckish? Then it’s likely be your junk food addiction, not your stomach, talking. According to intensive medical research in the US, fatty processed foods and high fructose sugar treats can be as addictive as cocaine and cigarettes. The shocking findings come after American scientists looked …

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Steve’s Daily Calories and Nutrient Requirements for Fat Loss

My daily caloric intake (based on exercising 7 days/week, 6’2″ height, 205lbs) Maintenance: 3323 Calories/day Fat Loss: 2659 Calories/day Extreme Fat Loss 1994 Calories/day   AMOUNT OF NUTRIENT REQUIRED FOR FOUR MEALS PER DAY CARBOHYDRATE PROTEIN FAT GRAMS PER DAY 240g 200g 80g GRAMS PER MEAL 60g 50g 20g CALORIES PER DAY 1040 cals 780 cals 780 cals CALORIES PER …

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When to drink protein shakes and why

This one goes out to Ryan who asks, “Hey steve can you recommend a morning shake/ afternoon shake or dinner shake?” There are a few ideal times when you want to consume a protein shake: Immediately after a heavy workout (when you body is in an anabolic state) In times when you don’t have time to make/eat a healthy meal …

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Steve’s Daily Vitamin/Supplement List

Okay, so here goes my supplement schedule (with a little dieting info thrown in) Upon wakening: cup of water with milk thistle and half cup green juice (green juice comes from spinach, broccoli, cucumber, apple, banana, mango) pycnogenol chloroxygen coffee/fat burner

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What to eat first, protein or carbs?

I’ve heard various arguments for when to eat protein and carbs (and in what order).  A chiropractor once told me it was best on your digestive system to eat protein first, followed by carbs and fats. I didn’t know what he meant at the time and it seemed a sucky way to eat (yes, I’ll have a sandwich.. let me …

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Steve’s Famous Veggie/Fruit Juice Mix

Simple as cake.. blend (1) large head of broccoli, (2) cups of frozen cut spinach, (1) apple (1) frozen banana and (3) cups of water. Makes 2-3 servings (depending on your size).. I drink half in the morning, the rest throughout the day. Enjoy being healthy the quick and easy way! Tips on how to make the veggie/fruit mix even …

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Garlic Parmesan Flax Seed Crackers

A great high fiber, crunchy, nutritious, and tasty snack. Good with dips, spreads, or plain. Prep Time: 10 minutes Cook Time: 15 minutes Total Time: 25 minutes Ingredients: 1 cup flax seed meal 1/3 cup Parmesan cheese, grated 1 and 1/2 teaspoon garlic powder 1/2 teaspoon salt 1/2 cup water

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Low-Carb Snacks – Fast and Simple

It’s important to have access to nutritious low-carb snack food so that if you get hungry between meals you won’t reach for crackers and chips. Ideally, a low-carb snack should have protein, healthy fat, and some fiber (so the best thing would be to have some raw veggies with your eggs or jerky). Here are some easy snack ideas. I …

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Cyclical Ketogenic Diet: True Fat Loss

so here’s my diet plan on my way to the Olympia and Fitness America. 5 days no carb/1 day carb load. repeat ———— On the days I don’t eat carbs, here’s what I eat: 180gms protein/120gms fat/minimal carbs

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Protein Brownies

Okay, so I’m going to share the secret recipe to my world famous protein brownies!  Enjoy the fruits of my labor 😉 Ingredients: 9 egg whites 3 whole eggs 2 cups non-fat cottage cheese 4 scoops chocolate whey protein powder (approx 60 gms) 1 cup apple sauce 3-4 cups oatmeal (quick cooking kind) 1/4 cup almond flakes 1/4 cup walnut/pecan …

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Quick Fat Loss Tip of the week!

by Markus Reinhardt Low intensity exercises mainly require triglycerides as an energy source, and contrary to popular belief, one does not “burn fat” while engaged in the aerobic activity at the time. This occurs after the exercise (assuming you burn up more calories than you take in), and the body breaks down adipose tissue and converts it into triglycerides for …

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Steven Kim’s Modified Master Cleanse – Weekly Schedule

Here’s my seven day schedule for my modified cleanse. I allow vegetable/protein back in slowly and ease out of the detox sooner. I think three days is sufficient at emptying and cleaning out your system. Day Action 1 Salt-water Flush in AM 2 hours later drink 1 oz of Liquid Vitamins Drink 10 cups of Juice throughout the day Take …

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Does This Las Vegas Personal Trainer Eat That?

by Tony Cress It’s your friendly personal trainer again.  How are you Las Vegas?  And other cities?  Didn’t mean to leave anyone out.  Anyway, I’m in a foul mood because Duke beat UConn in basketball today, but other than that, Happy Holidays.  Thanksgiving was fun.  Went over to my brothers house, had some turkey, some green bean casserole, and other …

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