Lean Body Coaching Newsletter | Issue #145| September 10th 2013

How to Score Six Pack Abs
     
By Lee Labrada
 
Lee Labrada 
If you've struggled to develop that elusive six pack, you're not alone. Gyms may be filled with "big guys" - however you can usually count on one hand, individuals with a head-turning six pack.
 
Getting a six pack is an process that requires a two-step approach - combining optimal exercise and diet.
 
While it's imperative you choose the right exercises, making your abs visible is more a function of your work in the kitchen, than it is the gym. Nutrition is the key to stripping fat off of the abs!
 
If there's a layer of fat covering your abs, it won't matter how hard you train them -  you won't be able to see them, it's as simple as that.
 
In today's featured article, I'm going to share with you the exact exercises you need to perform, along with the nutrition principles you need to employ immediately if you want showcase those abs.
 
 

Kelsey Byers Chocolate Protein Muffins..
 
By Lee Labrada 

Recently, our very own Kelsey Byers, Labrada athlete, fitness model and author co-hosted a healthy recipes feature on the Live Well Network.
 
Kelsey joined the host Rebecca Spera to show her viewers how to make protein-enriched Chocolate Muffins using our award winning Lean Body For Her Meal Replacement. 
 


Ingredients:
 
Oatmeal: 1 cup
Egg Whites: 10-12 egg whites or 16 oz liquid egg whites
Hershey's Cocoa powder: 1/2 cup
Stevia or Splenda: 10 packets
Baking powder: 1 tsp
Canned pumpkin: 1/2 can
Labrada Lean Body For Her MRP
 
Cooking Instructions.  
Lightly spray a 12 cup muffin pan with fat free cooking spray.  I don't use muffin tins because they tend to stick, but that is a personal preference.
Spoon the ingredients into the 12 cup muffin pan.  Bake at 350 degrees for 28 minutes. 
  
 
Pour packet into a bowl, adding small amounts of water until the powder forms the consistency of frosting (thick). I would suggest starting off with three tablespoons of water to add to your protein powder.  
 
Refrigerate the icing for 10-15 minutes.  Once muffins are finished baking, remove from the oven and let them cool.  You can use a toothpick to tell if they are finished. 
 
Stick the toothpick into a muffin and it should come out clean. Remove protein icing from the fridge and use a spoon to drizzle icing over your cupcakes/muffins.  Serve warm.  Delicious snack!     
 
Nutritional Information  (per Muffin)


LEAN BODY For Her
Women's Hi-Protein Meal Replacement Shake.

 

 
 
 
  • Increase Energy Levels!
  • Packed with 30 grams of heart-healthy protein and just 9 grams of carbs
  • Satiating but low in calories -  no more hunger pangs when dieting.
  • Helps firm your stomach, hips, thighs, and butt
  • Low in Fat - no empty calories.
  • Contains antioxidants, vitamins and 'female-friendly' ingredients
  • Portable packets fit easily in a purse, briefcase, or gym bag
 
Lean Body® For Her was designed with the understanding that women don't build muscle or lose fat the way men do. Their nutritional needs are unique - and Lean Body® For Her meets these needs with its delicious and portable nutrition.

Women of all ages and body types can benefit from the concentrated source of protein, essential vitamins and minerals, and low-sugar profile found in Lean Body® For Her. If you're weight training and doing cardio several
 times a week, there's even more reason to use Lean Body® For Her. 
 
Its female-specific formula ensures you're consuming adequate amounts of protein to help super-charge your metabolism and keep unwanted fat at bay. More than just a tool to help you look better, Lean Body® For Her will also help you feel better with its calcium, iron, soy protein, and other heath-promoting ingredients and antioxidants.
 

 

Just add the coupon code BLACK5 when you reach the Check Out Page  
in the Store and enjoy 5% EXTRA off all orders
Plus a FREE LABRADA Shirt for orders over $50. 

 

 


by Lee Labrada

How much Carbohydrate should I consume each day?

Dear Lee... I've been able to find lots of information on protein on forums, but not a much information as to how many carbs I should consume each day if I'm trying to pack on muscle. It seems that a lot of people are afraid of carbs these days. What do you think?

Jeremy Reynolds, Atlanta

Jeremy, that's a good question.I've seen low carb diets come into and out of vogue, but here's the bottom line: I've never in my life met a decently-muscled human being who didn't consume a sizable amount of carbohydrates every day. People have increasingly become afraid of carbs over the years, after being inundated by one diet "expert" after the next telling them that you have to be low or no carb to lose weight or make lean gains. This has shifted the school of thought of most to thinking that consuming carbs will either bloat them, or even worse, make them fat. This could not be farther from the truth.

At the end of the day, carbs are FUEL for your body, plain and simple. They are one of the ESSENTIAL three macronutrients (the others are proteins and fats.) The energy your body obtains from digesting carbohydrates fuels your organs, muscles, and other vital functions throughout the day. So, if you're really "killing it" in the gym, and trying to put on weight, wouldn't it make more sense that you would need to consume more carbohydrates than someone sitting behind a desk and then going home and watching TV?

During intense, anaerobic weight training, muscles run on the energy derived from blood sugar and stored glycogen. The most ready source for these is, you guessed it, carbohydrates.

Now that we have a proper understanding of our need for carbohydrates, just how much do you need each to put on muscle? A good starting point is 2 grams of carbohydrates per pound of bodyweight, per day. Keep in mind this is an extremely general recommendation, and chances are you will need to modify it higher or lower, depending on your goals. The important thing when implementing this is to keep track of your physique both in the mirror and on the scale. You may need up to 3 g of carbs per pound of bodyweight, but the important thing is to take it slow and increase gradually, as having your carbs too high may lead to increased fat storage with no extra benefit to your muscles. In other words, you have to find the optimal daily amount that enables you to put on muscle without extra fat.

Just to touch on it, make sure your carbs are coming from good complex sources, such as brown rice, sweet potatoes, whole wheat pasta, and oatmeal other healthy grains. These carbohydrate sources will supply your body with slow burning carbohydrates that will keep your gains as lean as possible. Some simple carbs such as fruits can be eaten also. Stay away from refined flour and sugar products, sodas and fruit juices, which are readily converted to fat.

If you are looking for a great pre- and post-workout carbohydrate, be sure to check out POWER CARB, by clicking here for more information. POWER CARB can help you rapidly replace muscle glycogen after a hard workout.

I hope I was able to shed some light on your question, as it is one I deal with a lot. Fact of the matter is that you MUST have carbs in your diet to gain muscle, its up to you to find out how much!

Until next time,  stay healthy and strong. 
 
Get lean, live lean!

Yours for a Lean Body,

Signature  

Lee Labrada,

Founder & CEO Of Labrada Nutrition