How to get Ripped Abs?

Here is my Ripped Fuel Dietary Recommendation For Weight Loss @ 1,800 Cals/6 meals/Day

I wrote this up as a good reference to help you structure each meal. Rather than saying eat this, eat that with this many carbs & fiber; this will help you to moderate the amounts of certain nutrients each meal and help those abs to start showing through! But as always add exercise with any diet to increase your results!

This will also help you to focus on getting more fiber & water in your diet; which most people lack. Plus sticking to the limited amounts of calories per each meal & number of meals (6) you should be lean mean fat burning machine in no time!

Breakfast: (350 Calories)High Calories
High Protein
High Good Carb
Low Good Fats
High Fiber
2 glasses of H2O (16oz)

Snack: (300 Calories)Low Calories
Mod Protein
Low Good Carb
Low Good Fats
High Fiber
2 glasses of H2O (16oz)

Lunch: (350 Calories)High Calories
High Protein
Mod Good Carb
Low Good Fats
High Fiber
2 glasses of H2O (16oz)

Snack: (300 Calories)Low Calories
Mod Protein
Low Good Carb
Low Good Fats
High Fiber
2 glasses of H2O (16oz)

Dinner: (350 Calories)Mod Calories
High Protein
Mod Good Carb
Mod Good Fats
High Fiber
2 glasses of H2O (16oz)

Night Time Snack: (150 Calories)Low Calories
Mod Protein
Low Good Carb
No Fats
High Fiber
2 glasses of H2O (16oz)

A Quick Healthy Snack!

After discussing with a client some quick ways to add calorie burning snacks to her diet, I told her about one of my specialties and decided to share this snack idea with everyone.

The Health Benefits:
-Spices increase metabolism
-Garlic naturally increases testosterone
-High in Fiber
-Very Low in Fat & Calories
-Very Nutritious in Vitamins & Minerals
-Filling for such a healthy snack

Ingredients:
-Celery
-Broccoli
-Baby carrots
-Assorted Bell peppers
-Spices:
Cayenne Pepper
Mrs. Dash
Paprika
Garlic

=>Cut the Veggies Julienne style (in Rectangular form) put them in a mixing bowl and toss with a dash of all the spices.

Uses:
-keep ready made in refrigerator for snacking
-Serve with a salmon dish for a plate full of testosterone boosting ingredients
-Sandwich: Spread a table spoon of cream cheese on 1 slice of whole wheat/Multi grain bread and top with the spicy veggie mixture.
-Or just like above just sub pitas for bread and hummus for cream cheese
-Keep them whole and grill them as a side dish
-...be Creative and enjoy!

!!Coming Soon!!

I know it's been a few days since my last post and I'm sorry for that but I've been busy with work, clients, and vacation. But there is a lot in the works. I'll be having Guest Writers on specific topics and will introduce them to you shortly. Also some great posts are in the making and popping up soon so stay tuned!

Stay Strong,
-Nick Reyes

"The cave you fear to enter holds the treasure you seek."
- Joseph Campbell

Ways to Naturally increase Testosterone: Vol. 1 =>Garlic

I'll be posting more on the topic of foods that naturally increase testosterone. Here is the first one in the series of how Garlic enhances Testicular Production of Testosterone. Good for burning fat and building lean muscle!

Garlic Supplementation Increases Testicular Testosterone and Decreases Plasma Corticosterone in Rats Fed a High Protein Diet.

Yuriko Oi1, Mika Imafuku, Chiaki Shishido, Yutaka Kominato*, Syoji Nishimura* and Kazuo Iwai 

"The effects of garlic supplementation on protein metabolism were investigated by measuring testis testosterone and plasma corticosterone in rats fed diets with different protein levels. In Experiment 1, rats were fed experimental diets with different protein levels (40, 25 or 10 g/100 g casein) with or without 0.8 g/100 g garlic powder. After 28 d of feeding, testosterone contents in the testis were significantly higher and plasma corticosterone concentrations were significantly lower in rats fed 40 and 25% casein diets with garlic powder than in those fed the same diets without garlic powder. Urinary excretion of 17-ketosteroid (an index of testosterone), nitrogen balance and hepatic arginase activity were significantly higher in rats fed the 40% casein diet with garlic powder than in the 40% casein controls. In Experiment 2, the effect of diallyldisulfide (a major volatile sulfur-containing compound in garlic) on the secretion of luteinizing hormone (LH) from the pituitary gland, which regulates testosterone production in the testis, was investigated in anesthetized rats. Plasma LH concentration increased dose dependently after administration of diallyldisulfide. These results suggest that dietary supplementation with 0.8 g/100 g garlic alters hormones associated with protein anabolism by increasing testicular testosterone and decreasing plasma corticosterone in rats fed a high protein diet."

Sources: The Journal of Nutrition- http://jn.nutrition.org/cgi/content/full/131/8/2150