Which one should YOU use to help achieve your muscle building goals?

I get a lot of questions like this from my online followers…
They just want to cut through all the confusion and figure out which one they should use, what’s the best value for their money, and how they can maximize their muscle gains…

This is a common question I hear:

“Lee, I’m 24 years old, 5’10 tall, and weigh 173 pounds. My goal is to bulk up and gain as much muscle as I can. But I don’t want to get gain any fat either. Should I use a Protein Powder or a Weight Gainer to help me gain lean muscle?”

Then they usually list out a bunch of different brands of protein powders and weight gainers, and ask me to rank them as to which one is the best…

But before we can answer this question we need to step back and just look at protein powders and weight gainers for what they really are… A source of quick convenient liquid nutrition. That’s it!

Most advanced bodybuilders, myself included, don’t even consider protein powders or weight gainers to be “supplements” at all, but rather just a convenient food source. For example, do you consider drinking a glass of milk taking supplements? Probably not… Well, drinking a protein or weight gainer shake is pretty much the same thing, except it’s a more concentrated source of liquid nutrition.

So don’t be fooled by all the hyped up magazine ads that feature jacked up bodybuilders saying that the key to their success is drinking “Super Duper Muscle Builder 4000″.

You need to read between the lines when it comes to any advertising.
For example; just because Mr. Olympia drinks protein shakes, that doesn’t automatically mean that the protein shakes are what caused him to win the Mr. Olympia.

To break this down further and show you how supplement ads will sometimes play off this, just look at the following example… Ronnie Coleman drinks bottled water. AND… Ronnie Coleman won the Mr. Olympia. So There For… Bottled Water is the key to winning the Mr. Olympia.

Now we all know that drinking water is important, not only for building muscle, but for life in general. However, this doesn’t mean that drinking bottled water is the “magic secret” that will cause you to build the ultimate body of your dreams.

The same thing applies with protein powders and weight gainers. Yes protein is an essential nutrient, one that we all need in order to live. But protein powder doesn’t have any special muscle building properties over normal high protein foods. Regardless of what the advertisements say, or who the paid spokesperson is, these products are nothing more then a convenient meal replacement alternative.

So now that we’ve gotten the marketing hype out of the way, let’s get into the meat of the article and answer the question…

Protein Powder OR Weight Gainer – Which One Is The Best?

There are 3 main categories of protein supplements:

1) – Protein Powders
These powders are almost all isolated or concentrated protein, with only trace amounts of carbohydrate and fat. A typical scoop of protein powder will have 20+ grams of protein and only a couple grams of carbs and / or fat.

2) – Weight Gainer Powders
These powders are usually a combination of both carbohydrates and protein. Generally they will have a 2 to 1 ratio of carbohydrates to protein. A typical serving of weight gainer powder (which is usually a couple large scoops of powder) will have 60+ grams of carbohydrates and 30+ grams of protein. Along with a few grams of fat.

3) – Meal Replacement Powders
These powders are also a combination of protein and carbohydrates. But they generally have a 2 to 1 ratio of protein to carbohydrates. A typical serving of a meal replacement (which usually comes in a pre-packaged individual serving pouch) will have 40+ grams of protein and approx. 20+ grams of carbs.

The best bang for your buck and the one I recommend everyone use is… Pure Protein Powder!. This is a staple that should be on everyone’s grocery list. I recommend either a whey protein isolate or a protein isolate blend such as Iso-Smooth 4 Protein Blend. The average person needs to get more protein in their diet, NOT more carbohydrates, so that’s why I personally use and recommend protein powder as the top choice.

Now with the others, weight gainers & meal replacements, they are totally optional and only really need to be used for extra convenience.

Meal Replacement Packets are good for when you on the go and can’t sit down for a sensible meal. All you have to do is pack a shaker bottle and a bunch of meal replacement packets with you and you can have instant high protein meals meals anywhere. Now because of the packaging they are expensive, about twice the price of protein powder on a per serving basis. But I have a cheaper “home made” alternative for meal replacements that you can use with pure protein powder as the base ingredient. You can check it out in the video clip below:

However, you can very easily make your own post workout Protein & Carb shake with pure protein powder and simply add in the carbs yourself. This is usually cheaper then buying a weight gainer powder. You can buy Maltodextrin (a carbohydrate powder) in bulk at stores that sell Home Brew Beer & Wine Kits. You can also buy Dextrose (a simple sugar) at these home brew kit stores as well, and simply add them to your post workout protein shake.

Just mix your post workout shake so that it has about 80 grams of carbohydrate powder (a 50/50 mix of maltodextrin & dextrose would be ideal) and 40 grams of pure protein powder. This will give you the ideal 2 to 1 ratio of carbs to protein.

Shop Smart & Save Money On ALL Of Your Supplements…

These are just a couple little “sneaky tricks” that you can use to save money on your supplements while still maximizing your muscle gains in the gym!

If you would like to learn more tips & tricks like this, then I suggest you pick up a copy of the “Homemade Supplement Secrets” e-book. This is a complete user guide to deciphering all the misinformation out there about bodybuilding and fat burning supplements.

ALL of the research has been already done for you by analyzing the REAL science behind which supplements are purely worthless… which ones show some promise… and which ones will provide you with the powerful results you’re looking for 100% guaranteed!

But not only do you get the FACTS behind the popular bodybuilding supplements… You also get STEP-BY-STEP recipes that ANYONE can follow to begin EASILY making your OWN supplement formulas right in your very own home for pennies on the dollar.

Learn ALL of the shady tactics you need to be aware of so you’ll be able to make an educated decision EVERY TIME you evaluate the latest “breakthrough” miracle supplement!

If you are tired of spending your hard-earned money on “hyped up” bodybuilding and fat loss supplements that promise all and deliver NOTHING, then this e-book is a MUST READ…

Check out www.HomeMadeSupplements.net for more information…

I’m going to give you 3 guesses as to what I had for breakfast this morning… PANCAKES!!!

When I was a kid I really looked forward to pancake day and I would stuff my face until I couldn’t eat another bite. And even now I still look forward to pancake day. But as my knowledge of nutrition has changed over the years, so have my pancakes…

I no longer eat traditional high carb fattening pancakes, instead I stuff my face with “LOW Carb / HIGH Protein Muscle Building Pancakes!”

My good friend Dave Ruel (the author of Anabolic Cooking) turned me on to this awesome recipe a few years ago and I’ve been eating them ever since. In fact, since Dave shared this recipe with me I haven’t bought regular store bought pancake mix since.

They are pretty simple to make, just take a look at the video clip below to see exactly how it’s done…

Here’s what you’ll need to make this recipe:
–> 1 cup of liquid egg whites (approx. 8 egg whites)
–> 2 whole eggs
–> 2 scoops of whey protein powder

That’s all the ingredients I included in the video, and they work well. However, there are a few “Little Extra’s” that I’ve since added to this High Protein Pancake Recipe to make them even tastier and healthier!

–> Add 1 teaspoonful of sugar free metamucil fiber supplement. This makes the pancakes thick and fluffy and gives them a bit more flavor.

–> Add 1/2 teaspoonful of baking powder to help the pancakes more fluffy.

–> Add 1 teaspoonful of chia seeds. This gives a nice taste and they are super healthy and a good source of omega 3′s.

You can also mix this up in the blender instead of a shaker cup if you like.

Give this recipe a try today – on Pancake Day – or any time you want to enjoy a nice high protein, low carb pancake meal. And if you have any unique pancake recipe variations of your own, please feel free to share them in the comments below.

Want More Recipes Like This…?

If you would like to get 200+ delicious and healthy high protein muscle building recipes, then I highly recommend that you pick up a copy of “Anabolic Cooking”. This is the Bodybuilder’s Cookbook and it will help turn you into a Super Cook in the kitchen!

www.AnabolicCooking.net <<-- Click Here To Download Your Copy Now!

I mean they so convenient, yet so full of garbage!

They hold the promise of being healthy, easy and full of life-giving, muscle-building protein.

But have you ever taken a minute to look actually look at what’s Really IN them?

I think you’re going to be in for a shock when you read the TRUTH about the ingredients in some of the most popular protein bars on the market right now.

Let’s get right to it…

#1 – Soy Protein Isolate (SPI) This is, unfortunately, one of the most prevalent protein sources you’ll find in protein bars, especially those marketed to women. This marketing would have you believe that soy is an excellent protein source for women because of the isoflavones found in it. But studies have indicated that these soy isoflavones can actually be TOXIC because of how the soy is processed.

In addition, SPI was actually considered a WASTE product in soy processing until recently, when it was discovered that money could be made by passing it off as a protein source. It’s cheap and definitely NOT a high-quality protein. It should be avoided.

And the final nail in the soy coffin:
GMO. A very high percentage of the soy grown in the United States is from genetically modified organisms (GMO). They don’t currently have to be labeled as such but if you’re buying any sort of processed food, chances are good you’re getting a GMO-sourced product.

#2 – High Fructose Corn Syrup This is an easy one to figure out… The adverse health effects of it are well documented (contrary to what the commercials from the Corn Growers Association claim – those are truly among the most annoying commercials in existence, trying to make people who question corn syrup look stupid). It’s one of the WORST things you can eat and yet there are still bars that use it as a primary ingredient.

#3 – Fractionated Palm Kernel Oil Palm kernel oil is a cheap unhealthy fat. Unlike plain palm oil, palm kernel oil can’t be obtained organically. Instead, the oil must be extracted from the pit with a gasoline-like hydrocarbon solvent. The fractioned form is the most processed… If you see that in the ingredients, you should definitely avoid it.

#4 – Sugar Alcohols This includes ingredients like Maltitol Syrup, Xylitol, Sorbitol, Lactitol, Mannitol, and Erythritol. Sugar alcohols are included in bars for sweetness – especially in bars that are “carb controlled”.

Sugar alcohols don’t impact blood sugar as much as regular sugar because they’re not well absorbed in the digestive tract… And when things aren’t well absorbed in the digestive tract, things happen (if you know what I mean).

In small amounts, sugar alcohols aren’t a big problem, but if you start getting into the double digits of grams of sugar alcohol (and many low-carb bars have 20+ grams), THEN you can start to see unpleasant digestive issues.

#5 – Artificial Sweeteners I won’t get into the whole debate about whether artificial sweeteners are bad for you or not and what they turn into in your body, etc… Personally, I’m of the mindset that if it’s created by science, chances are good your body won’t recognize it and won’t be able to metabolize it into something actually good for you. Therefore, I try and stay away from artificial sweeteners as much as I possibly can. I find the actual natural flavor of real food to be pretty good

In Summary…

Those are my Top 5 Worst Protein Bar Ingredients…

And you will actually find bars that contain ALL 5 of these ingredients in them.

The main problem I have with the vast majority of protein bars today is that at their most base level, they’re deceptive. The bars are put forward as convenient, healthy alternatives to food for “on the go” people. Yet when you take a close look at the ingredients, they’re actually WORSE for you than most candy bars.

Obviously money is the biggest factor…

Companies that use high-quality ingredients in their bars have to charge more for them in order to stay in business. Hence the brick-like slop sold in bar form that you’ll find in the grocery store aisles today.

A New Breed of Protein Bar… Raw and Natural

One of my good friends Nick Nilsson, (aka: the Mad Scientist of Bodybuilding) sent me some new protein bars called…

“Dale’s Raw Food Protein Bars” <<--Click Here

The owner of this Renegade Company is Dale Buchanan. His bars are all made from raw, natural, organic ingredients. And let me tell you, these bars taste EXTREMELY good and
the quality of the ingredients is outstanding. For example, here’s what you’ll find in the Raspberry Hazelnut Bars which are one of my favorite flavors:

Organic dates, pea protein, hemp protein, rice protein, almond butter, hazelnuts, coconut nectar, dried raspberries, raw cacao, coconut oil, stevia, and water.

GREAT ingredients… GREAT taste…

They are my new favorite healthy snack!

These bars are even “vegetarian” as well. So if you eat a Raw Food or Vegan Diet these bars are a delicious source of natural protein that you eat.

And here’s the best part…

Right now you can save a HUGE 20% off Dale’s Raw Protein Bars by using coupon code: PROTEINBAR20

So just go to this website:

http://www.DalesProteinBars.com <<--Click Here

Enter Coupon Code: PROTEINBAR20

And you’ll save 20% off your protein bar orders until Feb 29.

Now, remember how I mentioned that companies that use high-quality ingredients have to charge more to stay in business?

That’s the case with these bars. I’ll be the first to admit that at their regular price, they’re not cheap… But when you can get 20% off the normal price of the bars, like you can with this sale, the price is basically the same as the garbage bars that you find at the store.

And THAT is why I highly recommend taking advantage of this offer before the Feb. 29 deadline.

Get delicious healthy protein bars and save 20% at:

http://www.DalesProteinBars.com <<--Click Here

Enter Coupon Code: PROTEINBAR20

============================

Note:
Due to US Customs Regulations Dale isn’t able to ship these bars outside of the USA because they are classified as “Raw Food”. However, my friend Nick ordered me some of the bars and sent them into Canada for me as a “gift”…

=========================================

When is the best time to have a protein shake???

——————————————————————————————–

A lot of bodybuilders (myself included) consider protein supplements just like any other protein food. So rather than thinking: When should you have a protein shake? Think instead of… When should you consume a high protein meal?

The standard bodybuilding diet calls for a high protein meal every 2-3 hours during the day. So if you can consume a solid food high protein meal, great, by all means do that. But if you can’t, then this would be an ideal time to supplement with protein to make up for that high protein meal.

Breakfast…

From my experience of working with literally hundreds of people over the years with regards to nutrition, I can tell you that the most challenging time for most people to consume a high protein meal is with breakfast.

The average person tends to sleep in too late and then they are in a rush to get to work, school, or whatever and they very often skip breakfast all together or they’ll quickly woof down the typical high carb “breakfast foods” (i.e. cereal & milk, toast, bagel, muffin, etc.)

Let’s just say that this is NOT the ideal way to start your day. This stuff is just loading you up with a ton of sugar and starch with very little real nutritional value. High carb breakfast foods like this will spike your insulin levels, easily get stored as bodyfat, and they will also lead to the typical sugar crash a few hours later.

A much healthier and better option for building a lean muscular physique would be to start your day off with a protein shake and some slow digesting carbs such as a bowl of oatmeal. This is still a very quick meal that can be prepared in minutes and it will kick start your day with a good serving of muscle building protein.

Mid-Morning…

For the mid-morning break most people will either run to the vending machine, grab a candy bar, go for coffee and donuts, or some other high carb sugar fix. A better option would be to fill up on some protein instead. In cases like this when a quick convenient source of protein is needed, a protein bar can often work great.

Now I’ll admit protein bars are not “perfect” by any means, but they are a heck of a lot better then candy bars, chips, and donuts. So packing a couple protein bars in your briefcase or schoolbag can help bridge the gaps between meals and provide you a quick protein source.

Lunch…

When it comes to lunch, most people do “OK” with getting some protein. Most people who brown bag their own lunches will usually include some form of sandwich with meat on it (i.e. tuna, roast beef, chicken, etc.) While this is still a relatively small serving of protein, it’s better than nothing. But you could jack up your protein intake with lunch by including a protein shake mixed up in a shaker bottle and take it with you to work or school.

After Workouts…

Another critical time for consuming protein supplements is right after a hard weight training workout. This is when your muscles are depleted and could really use the fast digesting protein found in a protein shake to help aid with growth and recovery.

So taking a protein shake with you to the gym (often referred to as a “Post Workout Shake”) and having it after your workouts would be another fantastic time to consume protein supplements.

Dinner…

When it comes to dinner most folks tend to do pretty good here. In fact this would be the meal where the average person consumes the majority of their daily protein intake. When I ask guys what they eat for dinner the typical answer I’ll get is:

“What ever the wife cooks…”
Or:
“What ever mom cooks…”

But luckily, most of our wives and moms tend to cook up a solid “meat and potatoes” type of meal for dinner so generally your protein intake is covered for this one.

Before Bed…

After dinner / before bed is another time with most people tend to get slack with their protein intake. Again the average Joe is going to probably be kicking back on the couch watching TV… Or maybe he will be sitting at his computer reading an article on www.LeeHayward.com about protein… who knows

And when he gets the munchies he will often reach for typical high carb snack foods like chips, cookies, crackers, etc. Now again I don’t need to tell you that this is just an insulin spiking, fat storing nightmare, especially when eaten prior to going to bed.

A good alternative here would be to consume a high protein snack instead. Below are some of my favorite tasty high protein snacks to have in the evening before bed:

• 1 cup of plain yogurt mixed up with a scoop of protein powder. This mixes up like a creamy pudding.
• 1 cup of cottage cheese mixed with a scoop of protein powder. Kind of similar to the yogurt pudding, but you get the curds from the cottage cheese in there.
• High protein blender smoothie. Mix up 1 cup of pasteurized egg whites, 1 scoop of protein powder, add in frozen strawberries, blueberries, etc. and blend it up to make a nice high protein smoothie.

Ok, so now you know the best times to have a protein shake. In my next post I’m going to cover the different kinds of protein powders that are available and which ones are the best for building muscle, without breaking your bank account.

Stay Tuned For That…

—————————–

Note:

If you’d like for me to create a complete “Done For You Customized Diet & Workout Program” that you can follow, just click here to get more info about my customized programs and one on one personal coaching.

These programs are an easy to follow “No Brainer” way to pack on lean muscle mass and burn away stubborn bodyfat. I’ll take all the guess work out of your workouts, your nutrition, your supplements, etc. and tell you exactly what you need to do day in and day out in order to get in your best shape ever!

Again the link to sign up for your very own customized diet and training program is at:

http://leehayward.com/blog/customized-programs/

Everyday I get tons of questions from my followers about protein supplements such as…

- Should I have protein shakes?
- Are protein supplements safe?
- Are protein shakes necessary?
- Will protein damage my kidneys?
- Can I just eat high protein food?
- Is it ok for a teenager to take protein?
- When should I take protein?
- What’s the best kind of protein?
- Do I take protein before or after my workouts?
- Will protein stunt my growth?
- Should I mix protein with water or milk?
- Will protein shrink my dick / balls?
- Does protein powder contain steroids?
- And on, and on, and on…

Those are just a handful of the many frequently asked protein related questions that I get asked on a regular basis.

First off, for all the absurd questions; like if protein will stunt your growth, shrink your junk, or if it contains steroids… The answer is NO to all of the above. Those are just stupid BS myths that get spread around by people who don’t have a clue what their talking about.

As for the questions with regards to protein’s safety, I think most of these come from concerned, but mis-informed parents, who are just looking out for their kids. But the fact is that protein powders are just natural food supplements. For example, whey protein, egg protein, vegetable protein, etc. So protein powder is just as safe as eating the natural foods themselves. And using protein supplements is safe for everyone; men, women, and teens.

Another common myth is that protein is bad for your kidneys and again that’s totally false. There has never been a single study what so ever that has shown a high protein diet causes kidney damage. Only people who already have pre-existing kidney problems need to be concerned with keeping their protein in check, and that’s something that would be looked after by a doctor. But again high protein foods & protein supplements Do NOT cause kidney problems to begin with.

Alright, so now that we’ve got the safety issues covered and we know protein is “safe” to consume. Now we need to cover the “why” questions.

Why use protein supplements in the first place?
Why not just eat high protein foods?

Well, you could and you should. There is nothing wrong with eating high protein foods. The only problem comes in with cost and convince.

Most typical bodybuilding diets require that you consume 1 gram of protein per pound of bodyweight daily, spaced out over 6 meals. Now if you have the time to cook, prepare, and eat 6 high protein food meals per day go for it. This will certainly help meet your protein intake needs.

The problem for most people is that we have a life outside the kitchen. So we either work, go to school, etc. and it makes it difficult to get in 6 high protein food meals each day. This is where protein supplements can help big time. You can simply mix them up in a shaker bottle and take them with you where ever you go and have a liquid high protein meal on the run. It’s harder to this with high protein foods like meat, chicken, fish, eggs, etc.

Another issue to consider is the cost. While most people look at protein supplements and think they are “expensive”, they are actually cheaper when you look at the big picture. Sure a 5 pound tub of protein powder is about $50 bucks (depending on where you live and the brand you buy). But you are getting 1600+ grams of pure protein from that 5 pound container. If you were to buy that much protein from lean beef, you’d have to buy about 20 pounds, and even at just $5 per pound it would cost you twice as much money on a gram for gram basis as buying the same amount of protein from protein powder.

Now don’t get me wrong, I’m not saying you should give up solid food protein and just live on supplements. But by including supplements in your diet you can make consuming a high protein diet much easier, and cheaper as well.

Ok, so we’ve established the basics here about protein safety and why we should use it. In my next blog post I’m going to cover the best times that you should have a protein shake.

So you can click on the link below to go check that out right now at:

What Is The Best Time To Have A Protein Shake?

But this time around I’m in the middle of a strict low carb pre-contest diet and I’m only 6 weeks out from my next bodybuilding competition. So I didn’t want to blow my diet by eating cake and junk food. However, my girlfriend Trish surprised me with a healthy, low carb, high protein alternative…

High Protein Birthday Cake & Ice Cream!

These tasty treats actually fit in perfectly with a low carb eating plan. You see the “ice cream” is really a high protein smoothie that’s just blended up extra thick so you can eat it with a spoon. And the “cake” is a high protein brownie recipe.

There’s no added sugar, starch, etc. in either of these high protein treats so you can enjoy them guilt free, even when following a strict fat loss diet.

I have 2 YouTube videos showing exactly how you can make these delicious healthy recipes posted below:

So give’em a try and then leave me a comment below letting me know how you like them…

And if you’d like to get more healthy and delicious muscle building and fat burning recipes be sure to pick up a copy of the Anabolic Cooking Cookbook. This is THE Bodybuilder’s Cookbook with over 200 killer recipes that are healthy, high in protein, delicious, and easy to make at the same time. Again, just click on the link below to get your very own copy… Over 200 ‘Anabolicious’ recipes designed to help you pack on lean muscle mass and burn off bodyfat. Click Here For More Info –>>

Unfortunately high quality protein foods are also some of the most expensive foods in the grocery store. Things such as lean cuts of meat, chicken, turkey, fish, eggs, dairy, etc. can really add up. Especially when consumed in the amounts needed for a good muscle building diet.

Now there are several ways that you can be a savvy shopper and save money on your protein foods. But one of cheapest ways to get a lot of protein is to go get it yourself.

Saving Money On Protein…

This past weekend I went out in search of some high quality protein with my dad and my uncle and we were quite successful!We went out Cod Fishing in my home province of Newfoundland and brought in a good catch. Cod is a white fish and is a great source of lean protein. In the grocery store Cod sells for about $7 a pound, it’s one of the more expensive fish. Over the course of our 2 day fishing trip we caught a total of 21 Cod fish. Now I never weighed them all out, but let’s just say it’s enough to stock a freezer with fish for a while. And besides getting a good stock of protein food, the fishing trip was a lot of fun and a great opportunity to spend some quality time with my dad and uncle… If you are an outdoors man yourself who likes to fish and hunt then you are already familiar with what a great source of quality protein you can get from these activities.

But Fishing Can Be Expensive…

If you are NOT into fishing and hunting and you try to jump into it just for the sake of saving money on protein… It isn’t going to pan out too well. The start up costs can really add up.

When it comes to fishing; if you had to go out and buy a boat, motor, fishing gear, etc. then that would cost a heck of a lot more than any savings that you would get from catching your own fish. In this case you would be better off buying your fish at the grocery store.

However, you probably know some people personally (i.e. family, friends, co-workers, etc.) who are outdoors men and who are into such activities. In cases like this just ask them about their past fishing / hunting trips. Every single outdoors man LOVES to tell stories about their adventures. And during the conversation you could mention how you’d like to try this yourself sometime and simply ask them if you could join them on a fishing / hunting trip in the future.

Very often they would be happy to have the company and an extra hand helping out. So you could tag along with them and borrow their supplies. That’s exactly what my dad and I did this past weekend. We went along with my uncle, who is a fisherman, and we used his fishing gear.

My uncle goes out fishing pretty much everyday of the fishing season. So he will catch more than enough fish for himself. He’ll keep what he needs and share the rest with family and friends.

So even if you are not interested in going out fishing yourself, you could ask around and you maybe able to get some cheap (or free) fish from local fisherman in your area.

Big Game Hunting…

Another great source of fresh protein is from game hunting. Right now it’s moose hunting season here in Newfoundland. And a moose can easily provide 300-400 pounds of meat. That’s A LOT of meat for a single family, so more often than not people who hunt moose will share the meat with family and friends.

While I don’t hunt moose myself, I still usually get a small freezer full of moose meat every fall that friends and family will give me.

So again, if you are into hunting then you can stock your freezer full of quality lean protein. And if you are not a hunter, just ask around and you maybe able to find some cheap (or even free) game meat from local hunters in your area.

Conclusion…

The best thing about getting your protein from fishing and hunting is that you are getting the real thing. This is natural food. No added hormones or chemicals like you often get from the synthetic fed farmed fish & meat that’s found in the grocery stores.

So by just asking around and looking outside the box it’s possible to stock your freezer full of lean protein, add some variety to your diet, and save some cash in the process!

And if you happen to be an outdoors man yourself… Please feel free to post a comment below sharing your experiences (i.e. the types of fish and game you get, etc.)
Heck, you can even share your “Biggest Fish Story” if you like…

P.S.
You can see some more pics from our fishing trip on my facebook page at:
Lee’s Fishing Trip Pictures…

Unfortunately, following a healthy muscle building diet is a heck of a lot more expensive than eating an “average” diet that’s based mostly around processed foods. The higher costs of quality meats, fish, poultry, fruits, and vegetables certainly has an impact on ones ability to stick to with a solid bodybuilding eating plan. Especially if you are on a limited budget.

One of the more expensive bodybuilding foods is protein, especially lean red meat. And for a serious bodybuilder lean red meat is a great source of protein, vitamins and minerals. And despite what you may have heard, lean red meat is actually very healthy. When you trim off the excess fat; foods like beef, pork, bison, etc. are on par and sometimes even leaner than poultry.

And I have a simple tip that you can use to Instantly Save 25% Or More the next time you buy meat at the grocery store.

Now I have to tell you up front this tip is so simple that you’ll probably say;
“Duh, that’s just common sense Lee…”
But despite the fact that it’s common sense, you’d be surprised at how many people DON’T follow it.

To give you a real world example of this, I was at the grocery store the other day and they had eye of round beef steaks for $13.99 a kilogram. And an eye of round beef roast was only $8.99 a kilogram. So I literally saved $5 a kilogram (approx. $2 per pound) off my meat simply by cutting the steaks up myself.

It takes about 60 seconds to chop up a roast and make your own steaks, so it’s a simple no brainer money saving tip that you can use for your next BBQ!

And if you’d like to get some healthy and delicious muscle building and fat burning recipes that you can use when cooking up your food, be sure to pick yourself up a copy of the Anabolic Cooking Cookbook. This is THE Bodybuilder’s Cookbook with over 200 awesome recipes that are healthy, high in protein, delicious, and easy to make at the same time. Again, just click on the link below to get your very own copy… Over 200 ‘Anabolicious’ recipes designed to help you pack on lean muscle mass and burn off bodyfat. Click Here For More Info –>>

This delicious recipe was taken right from the brand new Metabolic Cooking Program that my good friend Dave Ruel has released over at: http://www.MetabolicCookingProgram.com

As you know, protein bars and meal replacement bars are crazy expensive.
Some of them can run as much as $5 for a single bar, which is nuts!

So by taking advantage of this simple recipe you can save yourself a small fortune by making your own homemade protein bars!

This is just 1 of 250 delicious, healthy, high protein recipes that are included in the
Metabolic Cooking Program!

So if you are sick and tired of stuffing your face with the typical bland boring bodybuilding diet foods, you need to check this out. Because finally you can EAT GOOD FOOD and enjoy tasty meals while building muscle and burning bodyfat at the same time!

And for the next 24 hours you can save a whopping 52% OFF the regular price of the complete
Metabolic Cooking Program.

Triple the taste while torching the fat!

Click Here To Save 52% Off All 250 Metabolic Cooking Recipes and Bonuses!

www.MetabolicCookingProgram.com

“What Should You Eat Right Before A Workout?”

and

“What Should You Eat Right After A Workout?”

Right around your workout is a critical time frame where your body NEEDS high quality, fast digesting nutrients to help replenish your muscles to aid with recovery and growth.

Taking advantage of this unique window of opportunity and getting it right can really help you get the most out of your workouts. Pre and post workout nutrition is very often the missing link for maximizing your strength and muscle gains in the gym.

So in this video clip below I’m going to show you exactly what you should have before, during, and after your workouts to ensure that you provide your muscles with the nutrients they need.

Here’s a quick re-cap of what a good pre and post workout nutrition plan would look like:

• 1 hour before going to the gym have a small protein and carbohydrate meal.

• 10 minutes before your workout have a pre-workout energy drink such as Extreme Rush to prepare you for the workout.

• 20 minutes into your workout have a serving of BCAA’s to help keep your body in an anabolic state.

• Right after your workout have a post workout protein shake with creatine and glutamine.

• About 1 hour after your workout have a solid food protein and carbohydrate meal.

Well there you have it, a complete pre and post workout nutrition plan laid out for you step by step. Now you are probably thinking right now: “That’s A LOT of stuff… It must cost a fortune to take all that…”

And I do agree that eating for bodybuilding isn’t cheap. After all it’s a lot more expensive to buy chicken breasts than it is to buy Kraft Dinner. But if you are really serious about maximizing your gains in the gym then you need to focus on consuming high quality nutrient dense foods, rather than cheap processed filler foods and junk foods.

Now as for the supplements that are covered in this video, they are actually more affordable than you would think. On a per serving basis supplements are a lot cheaper than most other food products.

For example, creatine costs about 15 cents per serving, glutamine about 30 cents a serving. Extreme Rush is about a $1 per serving. BCAA’s are about 40 cents a serving. The most expensive of it all is the protein powder which is about $2 per serving (but that’s still a lot cheaper than buying a steak). If you took all of these supplements just like I outlined here it would cost you $3.85 cents per workout.

Considering all the health and muscle building benefits that these supplements provide that actually works out to be a great deal in my opinion.

But I’d love to hear your feedback…
Please post a comment below letting me know what your pre and post workout supplement routine is and we can chat about it in the comments section below…

And just in case you are wondering…
No it’s NOT adding *steroids* to your protein shakes (sorry to disappoint you LOL)

I used that subject kind of as a play on words. However, the tip that I have to share with you can help you get “steroid-like” muscle-gains simply by maximizing your recovery and taking advantage of the whole post-workout nutrition window of opportunity even quicker!

I’m sure you’ve heard how important “post-workout” protein is for jump starting the whole “recovery process” and building new muscle, right?

That’s why all the serious bodybuilders will have a post-workout protein shake right after they finish their workouts. But here’s the kicker that a lot of folks, even the muscle-heads, don’t realize…

Your muscles don’t wait until “After” your workout is finished before they start the whole recovery process. During your actual workout your body is ALREADY trying to manage the stress and damage you are putting it through!

So while you are busting your butt in the gym and grinding out set after set, your body is working on recovery right then and there. So why wait until the end of your workout to provide your muscles with the ‘support’ they need to grow?

=====================
Here’s what to do…
=====================

Add some “Branched Chain Amino Acid” (BCAA) powder along with your workout drink!

BCAA’s are basically “broken down protein” so it’s safe and rapidly consumed by your starving muscles. That means that by consuming them DURING your workout, you’ll basically “SHOTGUN” the nutrients you need into your muscles at a time when they’re screaming for help.

BCAA come in both capsule and powder form. The powder can be bought in bulk very inexpensively online. It is relatively tasteless so you can even add it to plain water if you’re brave or use a flavored powdered drink mix. The other option is to just take some BCAA’s capsules, both options work equally as well. It’s personal preference which method you choose.

But regardless if you take capsules or use powder you’ll experience better gains and less muscle soreness due to faster recovery from your workouts.

This is actually just one of many “sneaky supplement tricks” that a friend of mine Jeff Anderson has for mastering the use of supplements for packing on more lean muscle, while stripping away excess bodyfat.

=====================
His biggest secret?
=====================

Teaching you how to make your OWN supplements!

http://www.HomeMadeSupplements.net <= Seriously, check it out!

Look, I know you’ve already heard me mention this process before but that’s because it’s truly a freakin’ “no brainer”. I’m sure you’re as sick as I was, paying outrageous prices for name brand supplements that you “hope” are working.

Why pay so much just in hopes that your supplements will perform like the glossy magazine ad said it would? Do you REALLY trust the supplement companies? So why not KNOW (without a doubt) that you’re getting the results you’re looking for and save up to 98% on your supplements?

And no… that’s NOT a typo! You really can save up to 98% on certain supplements by making your own “home made” supplement stacks.

You don’t need to be a laboratory scientist to do this, it’s actually amazingly simple if you know how. Want to see just how simple it really is?

Here’s a 4-step process you can use yourself to create your very own powerful supplement formulas…

http://www.HomeMadeSupplements.net <= Sneakiest Supplement Trick EVER!

Once you read this report, you’ll never look at supplements the same way again, and you won’t have to go broke in your quest for building a ripped muscular physique!

You really NEED to check this out!

But it’s not exactly what you EAT that counts, but what you USE from what you eat.

And this couldn’t be more true for those of you who have a hard time growing muscle!

Why?

Because you can eat all the protein you want, but unless it makes it to your muscles to help them rebuild, you’ll continue to look more like Olive Oil than Popeye!

You see, “skinny” guys tend to have an overabundance of the stress hormone – Cortisol.

Cortisol actually plays a useful role in our bodies but for hardgainers, its catabolic effects are a real hassle as it inhibits important protein synthesis.

That means…
* LESS protein available for repair of muscle tissue…
* LESS muscle mass…
* And MORE frustration!

——————————————–
Think THAT’S bad? Check this out…
——————————————–

The digestion process your body uses to break down proteins actually burns more calories than any other nutrient!

Now you can see why, if you have a hard time gaining weight, you CAN’T follow the same “protein plan” as others who can gain muscle more easily.

So What’s The Solution?

Try adding DIGESTIVE ENZYMES to your meals!

Now you may think that digestive enzymes (that include either pepsin, papain, or papaya) are just for grandmas or sandal-wearing hippies who smell like ylang-ylang… but you’d be mistaken!

In fact, digestive enzymes help to break down nutrients from the food you eat into usable energy.

But another finding dug deeper and found that enzymes improved the absorption of amino acids and increased nitrogen retention.

——————————————–
Muscle-building science…
——————————————–

In a recent clinical study, respondents who consumed digestive enzymes with their meals showed dramatic results!

This included…
* A 100% increase in protein synthesis…
* An increase in branched chain amino acid (BCAA) availability by 250%…
* And an increase in nitrogen retention by 32%!

In short, that means MUCH better support for muscle repair and growth.

——————————————–
But it gets even BETTER…
——————————————–

And enzymes can be especially useful if you struggle with putting on any weight (“hardgainer syndrome”)

Since protein uses up more calories in the digestion process, enzymes can speed up the process, actually REDUCING the “thermic effect” of ingested proteins and help you better maintain a caloric surplus for weight gain!

But this is only one “secret” supplement you can use to see BETTER and FASTER RESULTS from your training.

By strategically adding certain supplements to a solid training and nutrition program, you can save time and money and reach your goals a lot faster.

And you don’t have to spend a lot of money either.

Not if you know some Ninja Tricks the real pro’s know…

——————————————–
Supplement Secrets Revealed!
——————————————–

If you want to know which supplements are worthless and which ones REALLY DO WORK, then you need to go check out this site:

http://www.HomeMadeSupplements.net <= All about supplements!

There you’ll find out the TRUTH about greedy supplement companies and the #1 secret to defeating their evil plan to take over your wallet.

You can bet that these companies don’t want you to find this secret out.

Whether you’re spending your hard earned dough on supplements to..
* Build muscle…
* Increase fatburning…
* Jack up hormones…
* Feel more intensity in the gym…
* Gain weight…

…you owe it to yourself to go and see how to get BETTER RESULTS and STOP paying those outrageous prices these companies are charging.

Go see how at:

http://www.HomeMadeSupplements.net <= REAL Supplement Secrets!

You’ll be shocked to see that you can actually save as much as 98% on all your supplement purchases.

No, that’s not a typo… up to 98%!

Check it out now, ok?

all the best,
Lee Hayward
(Your Muscle Building Coach)

P.S.
There’s also a special supplement tip available on the
site right now that even helps you to “perform better” in the
bedroom.

I know it sounds like hype but the ingredients in this special
recipe have been scientifically proven in two independent studies
to help even “challenged” guys with their performance.

Just go to the website and you’ll see what I’m talking about down
at the bottom of the page:

http://www.HomeMadeSupplements.net <= Special Bonus This Week!

It’s Very Cool!

Now while it has been an absolute blast and we’ve had lots of fun, it can be quite challenging trying to stick to a sensible eating plan when you are away from your home base. So in this blog post I’m going to share some eating tips that we’ve been using to help minimize the damage of eating while traveling.

Prepare Your Own Food… (if you can)

If at all possible I’d recommend staying in a hotel that has an efficiency unit (i.e. mini kitchen with fridge, stove, microwave, etc.) This is what we did during the first week of our trip and it allowed up to buy our own food and prepare it the same as if we were home. Plus it saves you a ton of money from having to eat out for every meal.

Staying at a hotel with an efficiency unit makes eating healthy while traveling super easy!

Now obviously staying in an efficiency unit isn’t always possible when traveling. And there will be times when you want to go out to a restaurant and enjoy a good meal. So here are some tips you can use for those situations…

Pig Out In Moderation…

First off, it’s totally cool to “occasionally” let yourself go and literally pig out and and eat whatever you want. Heck I’ll admit that I’ve done it on numerous occasions. I’m not one of those stuck up health gurus who pretends to eat perfect all the time. I love to indulge in a good meal. But the key is to keep those crazy indulgences down to once a week.

Now for those times when you are forced to eat out for several days in a row (as you often are when traveling) you have to use a bit of planning and strategy or else you’ll end up bulking up in all the wrong places

Eat Your Veggies…

One of the things I like to do is start each meal with a large garden salad. This way you get get some fresh veggies in your meal and pre-fill your belly before the main course arrives. (Note: ask for the salad dressing on the side and use it in moderation.) Now I know some of you are probably saying: “But Lee, I don’t like to eat vegetables…” And my response to that is Man Up & Eat Them! One thing you’ll find with eating veggies is that the more you eat them, the more you’ll like them. It just takes a little bit of will power to get the ball rolling. I personally love eating salads and I strive to eat at least 1 garden salad every single day.

Start Your Meal With A Garden Salad

Eat REAL FOOD… Not Processed Crap…

When you order your main course try to order “Real Food” and what I mean by that is food that is as close to it’s natural state as possible. Heavily processed foods and deep fried foods are just stripped of their nutrients and loaded up with empty unhealthy calories.

To give you some ideas of Real Food meals last night I had Asian stir-fried shrimp and vegetables served over rice. The night before I had steak and lobster with steamed asparagus and a baked potato. The night before that I had a grilled grouper sandwich on whole wheat bread. Try your best to order natural foods that are grilled, baked, or stir-fried rather than deep fried. This will go a long way towards keeping your meals healthy and nutritious.

A healthy & Delicious High Protein Meal!

Try to avoid foods that are cooked in thick sauces and gravy as this will sky rocket the fat, sugar, and calorie content of your meal. It’s best to ask for sauces and toppings on the side so you can use them in moderation.

Pack Your Protein Powder & Snacks… Another tip that I like to use when traveling is to make sure to pack your protein powder and a shaker cup. This way you can keep up with a high meal frequency without having to go to a restaurant for every single meal / snack. As I write this I’m sitting in the hotel and I’ve got a 2 pound container of Blue Star Iso-Smooth Whey, a bag of apples, and some a raw almonds sitting on the table in front of me. They make for perfect healthy snacks. You can pack these things with you when you leave or just buy them while you are on the road.

Now I’ll be the first to admit that it is very difficult to eat well when traveling. But following these simple tips here can go a long way in helping you stick to a sensible muscle building diet plan until you get back to your home base.

Learn To Cook Healthy & Delicious Meals…

If you would like to get more killer nutritional tips for cooking and eating to help you with your muscle building and fat loss training goals, than I highly recommend you grab a copy of the Anabolic Cookbook.

This is a must have program for any serious muscle building enthusiast! This program contains over 200 mouth watering Anabolicious recipes that are high in protein, low in fat, and will help you reach your fitness goals while eating delicious food.

If you haven’t already picked up a copy you should do so right now at: http://www.AnabolicCooking.net

Trust me, you’ll be glad you did!

Click Here To Download Your Copy Now!

All You Need For This Recipe Is:
- 1 cup of liquid egg whites
- 15-20 frozen strawberries (depending on size)
- 1 scoop of Vanilla Flavor Iso-Smooth Whey Protein
- 1 scoop of Blue Star Glutamine

If it’s made exactly like I have shown in the video with Blue Star Iso-Smooth Whey, 1 cup of liquid egg whites, and 20 frozen strawberries it will have:
355 calories
60 grams of protein
21 grams of carbs
2 grams of fat

Give it a try and then leave me a comment below to let me know how you like it!

It’s a delicate balance, but when done properly the end result is a BIGGER & LEANER physique. (Which is what we are all striving for.) As for tipping the scales in favor of maximum fat burning, one of the best approaches is following a “Low Carb” diet plan. However, the thought of eating low carbs is one that scares many people. They fear that they’ll lose all their hard earned muscle, have low energy, and just feel like a piece of crap…

But this is just not the case. In fact there was a study done by Australian researchers with 60 overweight people. The subjects were divided into 2 groups. Half were following the typical high carb / low fat eating plan. And the other half followed a low carb / high fat eating plan. The interesting thing was that the test subjects ability to exercise, energy levels, perceptions of fatigue and exertion – were consistent for both groups.

However, the big difference was that the low carb group lost more weight and burned a higher percentage of bodyfat during exercise than the high carb group.

When I’m training for a bodybuilding competition and maximum fat loss is my main goal, I follow a low carb diet plan and it works really well. Now the key point here is that I said “Low Carb” not “NO Carb”. There is a huge difference.

The Atkins diet and other similar type diet plans generally recommend drastically cutting carbs to virtually zero. They even go to the point of dropping healthy carbs like vegetables in order to get your carbohydrate intake down as low as possible. It’s this ridiculous approach to cutting carbs that often leaves people feeling low energy, constipated, and just down right miserable when following such a drastic diet plan.

However, I DO NOT do this when I’m following a low carb eating plan.
My version of a low carb diet plan consists of:

• Lots of lean protein foods such as; poultry, fish, beef, eggs, and protein supplements.
  
  
  
• Lots of veggies such as; fresh garden salads, broccoli, celery, spinach, lettuce, cucumber, cauliflower, zucchini, mushrooms, onions, peas, carrots, bean sprouts, etc.
  
  
  
• I also include moderate amounts of healthy fats in the form of almonds, olives, fish oil, flax seed oil, natural peanut butter, almond butter, etc.

The key trick that allows me to stick to such a diet plan, satisfy my appetite, and maintain my energy levels is consuming high amounts of veggies.

Veggies are pure sources of nutrition. They are loaded with phytonutrients such as chlorophyll, polyphenols, carotenoids and other antioxidants help protect and nourish the body. By filling up on veggies you are getting all the good stuff you need, without all the empty calories that are often associated with typical high carbohydrate foods. When it comes to veggies the more the better. After all nobody ever got fat from eating veggies.

A little trick that I use to help me consume veggies with every single meal is to combine them with healthy fats. So I’ll keep a big veggie tray in my refrigerator consisting of chopped broccoli, celery sticks, carrot sticks, etc. and I’ll dip these veggies in natural peanut butter or natural almond butter and chomp away. The peanut butter / almond butter makes the veggies taste better and it also satisfies my appetite more and fills me up.

So even if you don’t have time to sit down to the table for a full meal, you could simply have some chopped veggies dipped in natural peanut butter, and wash it all down with a protein shake. Presto! a super quick, high nutrient, healthy low carb meal / snack.

Another trick that I use when trying to sneak extra veggies in my diet is to use blender smoothies. You are probably familiar with mixing up things like protein shakes and frozen berries in the blender now. But what you could use in place of the frozen berries, is add in frozen vegetables.

I know it probably sounds gross, but it’s not. The protein powder masks the taste of the veggies and it’s actually pretty good. You could even add in some artificial sweeteners like stevia if you want to make it taste a little sweeter.

The secret to successfully following any diet plan is enjoying the foods you eat. No one can stick to an eating plan if they have to force down foods they don’t like. However, if you get creative and find ways to make healthy eating more enjoyable, you’ll be able to stick to an eating plan over the long term and actually reap the results you are looking for. In my Extreme Fat Loss DVD Program I cover in detail the exact meal by meal low carb diet plan that both myself and my girlfriend Patricia followed while training for the Atlantic Canadian Bodybuilding & Figure Championships earlier this year. It was following this kind of low starchy carb – high veggie eating plan that allowed us to come into the show absolutely shredded in our best shape ever!

Our pictures below show what’s possible with this style of “healthy” low carb eating…

If you’d like more information on how you can apply this type of eating plan into your own routine, just click on the link and pick up your own copy of my Extreme Fat Loss DVD Program.

I get asked this question A LOT by both guys and gals who are desperately trying to put some solid muscle mass on their bones.

Your diet is one of the most critical aspects of gaining muscular bodyweight. You can have your training routine down pat, but if your diet doesn’t meet your nutritional needs you will NOT get bigger, regardless of how hard you train in the gym.

Most people who call themselves “hard gainers” are usually just under eaters. A lot of folks will skip breakfast, have a small lunch or snack during the day, then pig out and stuff themselves at dinner and think that they are eating a lot.

But to gain size you need to eat every 2-3 hours in order to provide your body with a steady supply of nutrients from which to grow from. If you let yourself go 4 hours of more without eating then you are putting your body into a catabolic state and losing precious muscle tissue.

There are many different formulas you can use to determine how many calories you need to eat each day. But the quickest and easiest way to guesstimate how much you should be eating is to simply take your total current body weight and multiply it by the following:

• For Fat loss = eat 12 calories per pound of bodyweight
• For Maintenance = eat 15 calories per pound of bodyweight
• For Weight Gain = eat 19 calories per pound of bodyweight

This is a very easy way to estimate caloric needs. However, there are obvious drawbacks to this method because it doesn’t take into account your activity levels or body composition. But it will put you in the ballpark and you can adjust your caloric intake up or down as needed based on your progress.

A good nutrient break down for gaining muscular bodyweight is 35% protein, 45% carbohydrates, and 20% fat.

Note: each gram of protein has 4 calories, each gram of carbohydrate has 4 calories, and each gram of fat has 9 calories.

The whole idea of eating 6 well balanced meals per day is by no means a new concept. Most of the coaching students that I work with usually already have a good idea of how they should be eating. But their main excuse is they don’t have the time to eat properly. So below I’ve outlined a few time saving eating tips that you can use to help make eating a healthy muscle building diet simple and easy.

When you cook your food, cook up large quantities so you’ll have left overs. This saves time and makes it easier to have quick nutritious meals on hand. I’ll often grill several steaks at a time, cook several chicken breasts at a time, bake several potatoes at a time, cook up a large pot of rice, etc.

A George Foreman grill (or similar type of grill) is awesome for fast cooking. Because you are cooking food from the top and the bottom the cooking time is literally cut in half! A frozen chicken breast can be cooked and ready to eat in just 10 minutes. While you are eating your breakfast each morning you could have your chicken breasts cooked on the grill for meals later in the day. Potatoes, yams, etc. can be cooked within 10 minutes in the microwave. Bags of pre-made salad, spinach, bags of chopped frozen veggies, etc. are a quick way to add healthy veggies to your diet. Fresh fruit like bananas, apples, oranges, etc. are easy to pack with lunches.

An easy to make breakfast favorite of mine; is to cook up some instant oatmeal, stir in a couple scoops of vanilla protein powder, add some apple sauce, top with a dash of cinnamon and some low calorie sweetener. Presto, you’ll have yourself a tasty nutritious breakfast ready to eat in about 5 minutes.

A fast and healthy lunch would be to pack a grilled chicken breast and baked potatoe in a small Tupperware container. Toss in some pre-washed salad veggies, take a piece of fruit, and you’re all set.

Most people usually do not have much of a problem eating well for dinner as this is typically the biggest meal of the day for the average person. Just make sure to have generous portions of protein foods like beef, chicken, turkey, fish, etc. Wholesome complex carbohydrates such as potatoes, yams, brown rice, whole wheat pasta, etc. And also include some green veggies like a garden salad, steamed, or stir fried veggies.

For in between meal snacks and times when you can’t sit down to the table for a formal meal you can still keep a steady supply of protein and nutrients in your system with quick foods like; protein / meal replacement bars, protein / meal replacement drinks, beef jerky, mixed nuts, fresh fruit, cottage cheese, etc.

Now while these tips here can certainly help put you on the right track to building the big athletic muscular physique that you desire, there is still a lot more that goes into proper muscle building nutrition.

So if you would like to get your very own customized muscle building meal plan, one that’s tailor made to your exact nutritional needs and body type, then you should Sign Up for a Customized Diet and Training Program.

I will tailor fit your custom program to help you achieve your personal muscle building and fitness goals, whether it be helping you lose bodyfat, build lean muscle, or a combination of the two.

Click Here to start your very own “Before” and “After” Physique Transformation!

================================

What’s One Thing All These People Have In Common?

They all followed a customized diet and training program from Lee Hayward!

Start Your Physique Transformation Today!

Click Here For More Info About Lee’s Coaching Programs…

The draw back to these meal replacements is the price, they can run as much as $5 for a single shake. So if you were to consume a couple of these a day the cost can quickly add up.

In this video below I’ll show you how to make a “homemade” alternative that costs less than half the price, and still has all the nutritional benefits and convenience of the more expensive pre-packaged high protein meal replacement shakes.

And if you’d like to get more “homemade” supplement variations to expensive name brand supplements than I highly recommend you check out the Homemade Supplement Secrets Guide below.

=============================================

Click Here For More Info

“Homemade Supplements Secrets” (Downloadable .PDF eBook) NEVER AGAIN be at the mercy of greedy supplement companies who are trying desperately to suck the $$$ out of your bank account! When I first read this e-book I was just blown away with all the valuable information that it contains. This will take you on a No Bull S&*T journey into the most EFFECTIVE and the most WORTHLESS supplements out there and turns them INSIDE OUT!

Jeff Anderson is the author of the e-book “Homemade Supplement Secrets”. This is a complete user guide to deciphering all the misinformation out there about bodybuilding and fat burning supplements.

ALL of the research has been already done for you by analyzing the REAL science behind which supplements are purely worthless…which ones show some promise…and which ones will provide you with the powerful results you’re looking for 100% guaranteed!

But not only do you get the FACTS behind the popular bodybuilding supplements…You also get STEP-BY-STEP recipes that ANYONE can follow to begin EASILY making your OWN supplement formulas right in your very own home for pennies on the dollar.

Learn ALL of the shady tactics you need to be aware of so you’ll be able to make an educated decision EVERY TIME you evaluate the latest “breakthrough” miracle supplement!

If you are tired of spending your hard-earned money on “hyped up” bodybuilding and fat loss supplements that promise all and deliver NOTHING, then this e-book is a MUST READ…

Check out www.HomeMadeSupplements.net for more information…

The Total Fitness Bodybuilding Talk Show airs tonight
August 19 at 9:00 pm eastern time at:

http://www.LeeHayward.com/tv

Tonight I’m going to continue on with the whole bodybuilding supplement theme that I’ve been using with my most recent YouTube videos.

In case you haven’t seen them all you can check them out at:

Part 1: Bodybuilding Supplement Overview

Part 2: All About Protein Supplements

Part 3: All About Creatine Supplements

Part 4: Must Have Supplements For Overall Health & Fitness

So for tonights talk show I’m going to focus the topic on answering your supplement questions and clarifying some of the stuff that I’ve already covered so far in my recent supplement review videos.

The show will be starting at 9:00 pm Eastern Time at:

http://www.LeeHayward.com/tv

I’m looking forward to chatting with you then!

In this 4th video I’m going to focus on covering the essential and foundational supplements that you NEED to take for your overall health and fitness.

These are what I consider to be “must have” supplements that everyone should take, even if they are not into serious bodybuilding training.

Following a proper nutrition program and taking essential supplements like these is critical before moving on to the more “advanced” muscle building and fat burning supplements.

You need to lay the proper nutritional foundation first before the more advanced supplements can effectively do their job.

So check out the detailed video presentation below and then leave me a comment with your feedback. Also if have any supplements that you consider to be “must have” supplements, please let me know in the comments section below.

Note:
To watch the previous 3 parts of my Bodybuilding Supplement Video Review Guide you can check out my YouTube videos at:

Part 1:
Basic Bodybuilding Supplement Info

Part 2:
All about Protein Powder Supplements. Benefits, myths, misconceptions, health risks, & safety issues.

Part 3:
All about Creatine Supplements. Is creatine safe to take? Creatine benefits, safety issues, what’s the best form of creatine, etc.

One of the main issues that I cover in this video is with regards to protein powder safety. Especially with the recent uproar over certain protein powders containing toxic levels of Heavy Metals.

This is a serious topic and it has a lot of bodybuilding and fitness enthusiasts concerned about whether or not they should stop drinking protein supplements all together!

This is something that you really NEED to watch right now, especially if you are consuming protein supplements on a regular basis.

After you watch the video, please leave me a comment below. I’d love to hear your feedback about this…

Well, in layman terms this is basically the ability your body has to adapt to certain foods that are consumed over and over again on a regular basis.

To give you an example:
If you eat pretty much the same type of foods day in and day out, your body will get used to them and it will consequently slow down your metabolism.

Now this SUCKS for bodybuilding because a slow metabolism means you’ll lose lean muscle and gain bodyfat… The exact OPPOSITE of what we actually want to do!

So here are 3 easy tips that you can start using right away to help avoid this dreaded “Ana-metabolic Adaptation” from ever occurring in your body…

————————————–

#1: Vary Your Macro-Nutrient Sources!

It is absolutely critical that you frequently rotate your
food choices. For example, do not rely on chicken breasts,
canned tuna, and protein shakes as your ONLY protein sources.

Make sure to get a wide variety of protein from other food
sources such as lean cuts of beef, lamb, pork, wild game, etc.
Include all kinds of fish and seafood in your nutrition program.
Also make sure to include eggs / egg whites and dairy products
to get a wide spectrum of high quality protein sources.

————————————–

#2: Use Spices!

Not only will spices add taste, flavor, and excitement to your
meals. But the latest research has revealed that cooking with
spices like Cinnamon, Garlic, and Ginger can jack up your
metabolism, control your blood sugar, and improve your insulin
resistance.

All of these things will help you strip away those excess pounds
of stubborn blubber while ensuring that the calories you eat get
shuttled towards building lean rock hard muscle mass!

————————————–

#3: Strategically Time Your Nutrient Intake!

It is a proven fact that consuming the right nutrients at the
right times, can more then DOUBLE the Anabolic and Metabolic
response you get from the foods you eat.

Basically it’s not just “What You Eat”, but “When You Eat It”
that has a HUGE impact on your musclebuilding & fatloss results!

Now I can’t go into a whole lot of detail about all the specific
times in this short post, but I will say this… First thing
in the morning when you wake up and right after your workouts
are 2 of the most critical times of the day when you NEED to
consume high quality muscle building nutrition.

————————————–

So there are 3 killer tips that you can use to keep your Muscle-Building and Fat-Burning hormones running at their full optimal Anabolic and Metabolic capacity!

And if you’d like to get some more in depth information about how you can:
“Beat The Ana-Metabolic Adaptation Process”

Be sure to check out ===>> http://www.AnabolicCooking.net

The “Anabolic Cooking” program was purposely designed with all of these specific nutritional concepts in mind.

This is so much more than just another “Bodybuilding Cookbook” or “Meal Plan”. This is a Very Powerful Nutritional System that anyone can use to take their physique to the next level of lean, ripped, muscularity. While at the same time increasing your strength, energy, and stamina simultaneously!

You see your body works like a machine, and just like any machine, it runs a heck of a lot better when you fuel it properly. So don’t settle for less then the best you can be!

“Anabolic Cooking” is by far the best nutritional system out there for maximizing your muscle gains in the gym and avoiding the pitfalls of “Ana-Metabolic Adaptation”.

And for the next 72 hours you can have your very own copy of this killer Muscle-Building & Fat-Burning Nutritional System for less then 1/2 price!

Grab your copy now at ===>> http://www.AnabolicCooking.net

========================

P.S.
As an extra “Fast Action Bonus” myself and Dave Ruel have
teamed up to do a 90-Minute Elite Coaching Call, exclusively
for the first 100 people who order the “Anabolic Cooking”
program during this special promotion…

And this isn’t some silly sales gimmick or random number that
we made up. The conference calling service that we are hosting
the 90-Minute Elite Coaching Call through has a 100 line limit.

So f you want in on this elite coaching session,
you need to get your copy now. You know this
is going to fill up fast!

So claim your spot now while you still can at:

=== > http://www.AnabolicCooking.net

Click Here To Get Your Own Copy Of The “Anabolic Cooking” Bodybuilding Nutritional System!

You see I’ve been using some “help” to improve my physique over the last several months.

Click Here To Check Out Dave’s Complete “Anabolic Cooking” System!