Lean Body Coaching Newsletter | Issue #138 | August 17th 2013
 
By Lee Labrada
Cecile Bayeul

In today's Lean Body Coaching newsletter, female bodybuilding champ and author Cecile Bayeul, R.N., reveals how to formulate an optimal fat loss diet by sticking to 5 simple to follow, yet vital nutrition tips.  

You'll discover which foods to include, and what you need to avoid, if you want to shred fat and build a killer set of abs. 

You'll also get two complete diet plans. One for men and one for women. These include a full workout and supplementation program , so you'll have all your bases covered.

Whether you're a beginner or an advanced trainee, you'll be able to put these 5 Fat Loss Tips to work for you right away...

Click Here to Find Out Why You Need To Eat Fat to Lose Fat!


Egg White, Asparagus , Brown Rice
& Quinoa Frittata
Egg White, Asparagus and Brown Rice 
& Quinoa Frittata.
By Kevin Alexander | FitMenCook
When we wake up in the morning - we've been in a fasted state for 12 hours or more. 
It's important we nourish the body with protein as soon as we wake up to halt potential muscle catabolism from occurring.
Our chef's special today , fits the bill perfectly. 
It provides a mouth-watering 52 grams of muscle building protein from egg and whey, wrapped up in a flavorsome combination of asparagus red pepper, garlic and sea salt.
Nutritional Information  
  • Calories (Per Serving): 407
  • Protein: 52 
  • Carbohydrates: 46 (24g from rice) 2g fat.
  • Fat: 2 grams   

Click Here For the Recipe and Full Cooking Instructions


 
Our all-new ISO Lean Pro, is perfect for athletes, bodybuilders, and fitness enthusiasts who demand the purest, highest quality protein available on the market.
It's also excellent for dieters looking to bump up their protein intake without any unnecessary calories, because it's carbohydrate and sugar-free with virtually no fat.
 
Click Here To Read Customer Reviews!
Just two scoops delivers a whopping:

  • 50 Grams of Whey Protein Isolate.
  • 2 Grams of fat.
  • Zero carbs
  • Zero Lactose
  • Zero sugar 
  • Just 220 calories. 
 
Whey protein provides a large variety of benefits in addition to purely adding more protein to your diet.
Whey contains branched chain amino acids to repair muscle tissue and prevent muscle breakdown.  It also contains cysteine and lactoferrin, which helps protect your body from free radicals and boosts your immune system.  

Whey also raises your body's natural levels of glutathione, this antioxidant is responsible for proper immune system function.

Whether you need to increase your dietary protein intake or you just want to look after your health, ISO Lean Pro fits the bill. 



  

By Lee Labrada

Are High Reps Better For Getting more Cut up Muscles?

Our "Ask Lee" today comes from Will B. Mass.

Hello Mr Labrada.

In my gym, a guy in great shape noticed me doing a lot of 8 rep sets on the bench press and told me to that I should do much higher reps , 12-15 for getting toned and cut up, leave the 8 rep range for power-lifters.

Is this 100% correct , what do you think?

Will.

 Hello Will, let me say firstly that 8 rep sets are not typically considered low rep sets.

I would also disagree that 8 reps is a typical powerlifter rep range.

Countless studies have shown us that the optimal rep range for hypertrophy (muscle growth) is between 6-10 reps. 8 reps sits in the middle of the proven range and I would encourage you to continue your reps in that range.

There's absolutely nothing wrong with experimenting within different ranges, 1-3 rep sets, 10-15 rep sets.All of these ranges can help shock your body into new growth and strength, but as a general rule, the 8-10 rep range is a solid guide for consistent gains in lean mass.

As far as 12-15 reps getting you "cut" muscles, I'm afraid, with all due respect, this individual is wrong again. Muscles don't become cut based on the number of reps you do on any given set.

This falls into the same category as the suggestion that certain exercises will make your muscles more cut than others. For example , a common myth is that doing flyes on a pec-dec machine will get you a more cut up (ripped) chest, whereas bench pressing won't.

These are hugely pervasive myths that don't stand up under any logical analysis.

Muscles don't become cut or ripped based on the angle you work them at or the number of reps you perform. Body-fat is the variable that defines how "cut" you look.

The number of reps you perform and the exercises you perform do not dictate how cut a muscle looks. Getting cut and ripped comes down to reducing body fat levels by dieting, and getting lean enough that your muscles become clearly visible.

Until next time, stay healthy and strong.

Get lean, live lean!

Yours for a Lean Body,

Signature  

Lee Labrada,

Founder & CEO Of Labrada Nutrition