On Your Quest....Eat some Quest!!!

Back in November when I competed in the Jay Cutler Baltimore Classic, there were tables full of various vendors trying to sell their products. From apparel to supplements and everything in between. Some were a joke and others were pretty reputable and convinced me to pursue their products even further. The on product that stuck out to me the most that day was the Quest Bar made my Quest Nutrition.

I initially thought that these bars were too good to be true, the flashy labeling, the crazy flavors - all a ploy to coax you into buying their product. Initially, I thought it was like any other protein bar, they lure you in with a good name and different look, but what you get inside the wrapper tastes like every other bland protein bar.....I was totally wrong.

The only downside for them is that they cost about $25 for a box of 12 bars but for the quality and taste I say $2.08 a bar is worth it. To all my friends who are serious into their healthy diets and macronutrient counting, these bars are a sweet alternative to meet your goals.

Check them out here!  --> http://www.questproteinbar.com/

Chocolate PB2 Protein Oat Pancakes!

So I got up early this morning pretty pumped to go to the gym. As always though, I needed a solid meal so I had the needed energy to train properly (I'm bulking, so no fasted workouts for this guy!....yet). I went to open my refrigerator and reached for my egg whites like I do every morning and then decided I was getting bored of the normal egg whites and oatmeal breakfast. So, I opened up my cupboards and decided to see what I could make. I came up with these - and I'm not gonna lie, these are the "bomb diggidy". 

Alrightey with that being said, here's the breakdown:

 I made this based off of a single person serving, so I figure 1 batch = 1 serving which = 4 pancakes. But for my friends who are currently trying to cut, you can easily make this into 2 servings if you want to have 2 pancakes per serving so I broke down the macros also as a "per-pancake" serving. 

So here we go:

Chocolate PB2 Protein Pancakes

Macros:

Serving – 4 Pancakes (1 batch = approx. 4 pancakes)

Total  / Per Pancake

425  /  106.25 Calories

10.7g / 2.7g Fat

39g    / 9.75g Carbs

41.5g / 10.4g Protein

               

                Ingredients:

·         1 Whole Extra Large Egg

·         1 Scoop Chocolate Whey Protein

·         ½ Old Fashioned Oats

·         2 Tbsp PB2

·         ½ Cup Almond Milk

Directions:

                Take ½ cup of old fashioned oats and blend them into a fine powder in a blender or food processor. Then combine blended oats, protein, egg, PB2, and almond milk in a mixing bowl. I would add the almond milk in 1/8 cup increments to ensure proper consistency. Add more or less depending on desired batter thickness.

                Pour 1/3 cup at a time on a frying pan / skillet and cook each side for approx. 1 min. 

Whey Protein: Why so important?

   One of the biggest stereotypes for bodybuilders, fitness enthusiasts, and serious athletes is the vision of them always carrying a blender bottle full of that powder we call protein. But why? What makes protein so vital to our diet while gaining muscle or even while trying to lose fat? I wrote this piece a year or so ago and I just came across it. I hope this can help some of you when deciding whether or not to take whey protein after a workout and the answer is almost always "yes, you should." Just remember that this is a supplement and therefore should not be your sole source of protein for the day but only a small part of your overall diet. Protein is great for a mid day snack, post workout recovery, and a before bed boost for your body to work on muscle recovery over night. Here's a brief breakdown on the importance of whey protein:

(my current arsenal of whey protein)

Whey Protein Breakdown

Protein forms the building blocks for your muscle tissue, so without it your body would lack a critical component needed for muscle to even exist. Whey is one of the best absorbed forms of protein in the body, even higher than chicken or fish.* Supplement with high quality whey protein to get the results you long for!*
The benefits of using a whey protein powder include:

• Ease and convenience of not having to prepare whole foods
• Great taste that will satisfy your craving for something sweet
• Promoting strength gains and cardiovascular function*
• Immune system optimization*

Whey protein is easy to mix with water, juice or milk, and will provide about 20-25 grams of protein per serving. Those who make use of whey protein powders within their training schedule often show better results than those who don't so be sure that you're not skipping out on the benefits you could be seeing.
The main factors to always consider when looking at a protein powder include:

• Total calorie content
• Total protein content
• Carbohydrate and fat content
• Added ingredients like artificial sweeteners or other flavorings

Whey protein powders can range from lean proteins to weight gainers. Make sure the main macronutrients of the powder fit in with the goals of your diet. In some cases additional complexes will be added to the protein powder for added benefit, such as creatine or glutamine.

       To get maximum results from your protein powder, take it directly after your workout, preferably within the first 30 minutes, along with a fast acting source of carbohydrates. Be sure to keep fat intake to a minimum after your workout as it will only slow down the digestion process, which is not what you want at this time.

      Always have your whey protein handy! When you're in need of pick-me-up and don't have time for a full meal, you can mix your whey protein powder with frozen fruit, milk or juice, and some healthy fats like peanut butter or flaxseed oil to make a nutritionally complete shake in seconds!


The two proteins I have used in the past that have given me the best results are Cytosport’s Muscle Milk and Gaspari Nutrition’s Myofusion.

Muscle Milk is the better tasting of the two and it contains more vitamins and minerals than any other protein supplement. It can make a good meal replacement shake or a post workout supplement.

 Myofusion is a great post workout supplement. I have seen gains in the gym while on it and with its new “Probiotic” formula it will be a contender with Muscle Milk as a supplement that is good for more than just post workout.

Currently I go between both supplements and they both offer great taste and results along with the proper diet and exercise.  I would suggest to use Muscle Milk to anyone who is either just getting into weight training or has been a total gym rat.

Cytosport Muscle Milk
Muscle Milk consists of a precise blend of multi-source proteins, functional fats, low-sugar carbohydrates and 20 vitamins and minerals in a lactose-free formula. Muscle Milk is an ideal nutritional choice whether you are a performance athlete, watching your diet, or simply desire to gain strength & maintain lean muscle mass.
32grams of protein per serving.

Price:  $20.00-$55.00


Gaspari Nutrition Myofusion Probiotic
• Advanced six stage protein blend.
• Patented Ganeden BC30 (Bacillus coagulans GBI-30, 6086)  Probiotic   to support immune system function and digestive health.
• Features Whey Protein Concentrate, Brown Rice Protein Concentrate, Whey Protein Isolate, Casein Milk Protein Isolate, Egg Albumin, and fast acting Whey Protein Hydrolysate.
• Over 9 grams of essential Amino Acids (EAAs) to support recovery.*
• Gluten and Aspartame free formula.
• 24 grams of protein per serving

Price:  $25.00-$50.00




Another Protein that I have started to be accustomed to during my cutting phase has been Nature's Best Isopure Zero Carb Protein.  Yes, Zero Carbs! So for those who have to watch their macros carefully and they carbohydrate intake, this is perfect and it comes in a variety of flavors.
• 50g Protein per serving
• 100% Pure Whey Isolate
• Still contains glutamine and essential vitamins and minerals.
• 0g Sugar
• This is the protein for those who want to cut.

Price: $16.00 - $100.00



These three are part of my top “Go-To” brands when I can afford it. But I am also the frequent user of GNC’s product line. Just make sure you’re not getting a ton of excess sugar and monitor the carbs per serving as well.

The Sweetness of Sweet Potatoes!

Carbohydrates are a necessity in a well balanced diet, but how you get those carbohydrates are most important. As discussed in my previous post on macronutrients (see: Macronutrients: What's That?) complex carbohydrates are what you want 99.9% of the time in your diet. And one of my favorite complex carbs is the SWEET POTATO! I'm not sure if it's because of how versatile this super food can be used in cooking, or it's just my inner Irishmen, but I sweet potatoes are a part of my daily carbohydrate intake, and here's why!

9 Awesome facts of this Super Food!

(Source: Care2.com)

1.  They are high in vitamin B6.  Vitamin B6 helps reduce the chemical homocysteine in our bodies.  Homocysteine has been linked with degenerative diseases, including the prevention of heart attacks.

2. They are a good source of vitamin C.  While most people know that vitamin C is important to help ward off cold and flu viruses, few people are aware that this crucial vitamin plays an important role in bone and tooth formation, digestion, and blood cell formation. It helps accelerate wound healing, produces collagen which helps maintain skin’s youthful elasticity, and is essen­tial to helping us cope with stress. It even appears to help protect our body against toxins that may be linked to cancer.

3.  They contain Vitamin D which is critical for immune system and overall health at this time of year.  Both a vitamin and a hormone, vitamin D is primarily made in our bodies as a result of getting adequate sunlight. You may have heard about seasonal affective disorder (or SAD, as it is also called), which is linked to inadequate sunlight and therefore a vitamin D deficiency. Vitamin D plays an important role in our energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth, and it supports the thyroid gland.

4.  Sweet potatoes contain iron. Most people are aware that we need the mineral iron to have adequate energy, but iron plays other important roles in our body, including red and white blood cell production, resistance to stress, proper im­mune functioning, and the metabolizing of protein, among other things.

5.  Sweet potatoes are a good source of mag­nesium, which is the relaxation and anti-stress mineral. Magnesium is necessary for healthy artery, blood, bone, heart, muscle, and nerve function, yet experts estimate that approximately 80 percent of the population in North America may be deficient in this important mineral.

6.  They are a source of potassium, one of the important electrolytes that help regulate heartbeat and nerve signals. Like the other electrolytes, potassium performs many essential functions, some of which include relaxing muscle contractions, reducing swelling, and protecting and controlling the activity of the kidneys.

7. Sweet potatoes are naturally sweet-tasting but their natural sugars are slowly released into the bloodstream, helping to ensure a balanced and regular source of energy, without the blood sugar spikes linked to fatigue and weight gain.

8. Their rich orange colour indicates that they are high in carotenoids like beta carotene and other carotenoids, which is the precursor to vitamin A in your body.  Carotenoids help strengthen our eyesight and boost our immunity to disease, they are powerful antioxidants that help ward off cancer and protect against the effects of aging. Studies at Harvard University of more than 124,000 people showed a 32 percent reduction in risk of lung cancer in people who consumed a variety of carotenoid-rich foods as part of their regular diet. Another study of women who had completed treatment for early stage breast cancer conducted by researchers at Women’s Healthy Eating and Living (WHEL) found that women with the highest blood concentrations of carotenoids had the least likelihood of cancer recurrence.

9.  They are versatile. Try them roasted, puréed, steamed, baked, or grilled. You can add them to soups and stews, or grill and place on top of leafy greens for a delicious salad. I enjoy grilling them with onions and red peppers for amazing sandwich or wrap ingredients.  Puree them and add to smoothies and baked goods.

Back at it! Sorry for the lack of posts!

Hey everyone! Back at it and I'll be sharing some nutritional insights on some food I consider staples of my diet in the coming days! Stay tuned!

It's BULKING Season!!! - The Beginning...

Well, I'm a month and ten days post-show. Yesterday I experienced for the first time the "Bod Pod". The Bod Pod is a giant egg looking thing that you sit in and somehow based on the air pressure within the pod it can calculate your body fat percentage and your lean body mass as well as your basal metabolic rate. It's been hailed as the second most accurate way to calculate your body mass with the water submersion test being the first.

The Bod Pod has me weighing at 199 lbs with 16% body fat. Based on it's calculations, 31lbs of my 199lbs was FAT. Unreal to me but the numbers don't lie. My logic to my percentage being so much higher is because since my contest, I've been more liberal in my diet, I've cut out cardio because I'm working on gaining more weight during my "bulk" and I'm taking supplements such as creatine and beta-aline which are known for retaining water.

With that being said, I am in the best season for the bodybuilding world - BULK SEASON :)

(this is when I deadlifted 405lbs for the first time in over a year, I broke this two days ago with 425lbs. Always push yourself)

Pretty much, this is the point in your lifting cycle where your goal is to gain as much mass as you can, mainly lean muscle mass so that when you "cut" again, you will look bigger, leaner, and better on stage.

When you start bulking a few things change up. For me, it means death to most cardio. I love doing cardio, but at the same time, it's hard for me to gain weight if I'm running because of the amount of calories I burn when doing my cardio. Many people may agree or disagree with my logic, but this has worked for me and I continue to practice little to no cardio during my bulk.

Another thing I change up is my diet. I increase my overall macronutrient goals so now I'm taking in nearly 3000 calories a day shooting for about 300 grams of Protein! This is when you develop a love-hate relationship with your diet because now you need to eat more but in turn, you spend more on groceries. I'm trying to do a "clean" bulk where I'm still being smart on my food choices and where I'm getting my calories from. This is in hopes that it will reduce the amount of fat I put on during my bulk so it will be a faster and leaner cutting period once I start to lose the excess weight again.

My workouts change too. I have decreased the amount of repetitions in my workouts from between 8-15 reps depending on the workout to 4-8 reps depending on the workout. I do this so  I can lift heavier and build more mass. A classic rule of thumb to gain mass is to lift heavy in small repetitions while you want to lift a moderately light weight for many repetitions if you want to get leaner and tone up.

I'm still lifting 5-6 days a week and focusing on two body parts a day.

Leg Press: approx 400lbs if you include the mechanism the weight rest on that I push. (I did this after doing 5 sets of regular squat and 4 sets of front squat...yes my legs are still sore lol)

This bulking season I'm working hard on increasing the size in my legs and back because I felt that those were the two big things I lacked on stage for my contest. I want to make my legs borderline bodybuilder size and have enough mass on my back that you can see more than just my traps, delts, and lats when I do my back pose.

This was taken earlier this week. I have a long way to go...

If things work out I want to shoot for another show in June. The NPC East Coast Classic and the Maryland State Championships is June 18th so that's what I have my sights set on. Whether I'm doing a show in June or not I'm going to schedule my lifting and cutting so I am show ready by June because at the very least I'll be ready for the beach :P

My supplementation has changed a good amount too. To give you an Idea here's a breakdown of my ideal day as far as protein intake and what my supplementation is - Notice I still gain most of my nutrition form food. Do not use supplements as your sole source of nutrition! There is a reason why they're called "supplements".

Morning: 
Wake up:
I take the following in pill form: Creatine, Fenugreek, Multivitamin, Yohimbine, Fish Oil, CLA, Lysine, L-Arginine, Chromium
Then I take 2 scoops of Optimum Nutrition's 100% Whey Protein - About 48g Protein.

Breakfast:
1 cup liquid egg whites - 27g protein
6oz nonfat greek yogurt - 18g protein
slice of all wheat toast with Crazy Richard's Peanut Butter - About 13g Protein
1/2 cup old fashioned oats - 5g protein

Snack: 
1 scoop whey protein - 24g protein

Lunch:
Take the following pills: CLA, L-Arginine, Fish Oil, Chromium, Lysine, Yohimbine
8oz Chicken Breast - 52g protein
Sweet Potato - 2g protein
Salad - 2g Protein

Gym:
Pre Workout - 2 scoops Beast Sports "Beast Mode" and Glutamine
Intra-Workout - 2 Scoops Cellucor BCAA
Post Workout - 1 scoop whey protein - 24g Protein and Glutamine

Snack:
Peanut Butter on an Unsalted Rice Cake / 6oz nonfat greek yogurt with granola - 30g protein

Dinner:
4oz Chicken Breast - 26g Protein
Sweet Potato - 2g Protein
Mixed Vegetables - 2g Protein

Pre-Bed Snack:
Pills: L-Arginine
2 scoops Optimum Nutrition 100% Casein Protein - 48g protein

Daily Protein Total: 323 grams

I try to shoot for this every day. I also shoot for about 200g carbs and about 65g fat.
I'm living on the road and out of hotel rooms for the next month so it is a challenge to find food that I can travel with. Fortunately I have done this enough that I can easily prep meals even in my hotel room with just a microwave, refrigerator, and sink. With the help of my 6-Pack Bag It makes traveling on the road doable.

Here's what my hotel bathroom counter looks like right now:

If I can manage to make good meals and hit my nutrition goals on the road, then you have no excuse why you can't do it at home with a full kitchen.

I have a long way to go but I'm pushing every day to be better than what I was yesterday.

If anyone has any questions please feel free to comment here or message me on my page at :https://www.facebook.com/iwant2btheinspiration <---don't forget to like it too!

Some Motivation to Keep Going and Not Give Up!!!!

I apologize everyone for not posting on here the last ten days, things have been hectic between work and college finals that I've had just enough time to prep meals and hit the gym yet alone write up blogs. But without further or due, here's a little something to remember and hold on to during this holiday season and carry with you into the new year....

The video below spoke to me in more ways than I thought. This motivational video hit home for me because the speaker brought up many hardships I've had to experience during my contest prepping and are still things I must battle today. No matter what your goals are for fitness or in life, stay true to your goals, stay MOTIVATED, and even if the ones closest turn on you and you're left alone, keep going. I've learned in the worst ways that you have to learn to aim for goals that you want to attain for YOU and no one else. Keep pushing yourself every day to be your best and to do your best. You should be doing this for you and no one else. Stay positive and never quit.