Lean Body Coaching Newsletter | Issue #124 | June 22nd 2013
Lean Body Coaching Club
 By Lee Labrada  
Hugo Rivera.

In today's Lean Body Coaching newsletter, natural body-builder and best-selling author Hugo Rivera, breaks down the often confusing issue of protein supplements.

I understand how bewildering it can be when faced with the sheer volume of choices : Whey Isolate or Concentrate, Casseinate, Egg or Soy. Which is best and which is right for you?

In addition, there's the plethora of options Protein is available in nowadays ... Weight gainers, Meal Replacement powders (MRP's), Protein Bars, Ready To Drinks (RTD's).

If you've ever found yourself confused by the choices and need some guidance, then today's featured article is one you can't miss.  


Lean Body Turkey Taco-Burgers.
Turkey Taco-Burgers
By Johnathan Zamora.
Today's Lean Body recipe is a twist on the classic home-made burger favorite.

As you would expect, we're opting for a low fat approach, using 93% lean beef as the primary ingredient.  I've also chosen flavorings that fuse perfectly with ground chicken breast if you prefer.

The Taco seasoning, onions, tomatoes and dash of cheese make these burgers taste like a little slice of heaven, while having an extremely low fat content and a healthy dose of muscle building protein. 

Click Here for the Recipe & 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.
Whey Better Protein!
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.

Just two scoops delivers a whopping 50 grams of pure Whey Protein Isolate,  2 grams of fat, zero carbs, zero Lactose - zero sugar and 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

Today's "Ask Lee", comes from Joseph P, Mass.

Should I do a full-body workout 3 times a week or split up my bodyparts?

Hello, Mr. Labrada, my name is Joseph, and I would like to ask you if I should do a full body workout or a split. In my gym, many people do a split routine but I was led to believe full body workouts are more effective.

What are your thoughts on this matter?

Thank you in advance,


 Hello Joseph. The answer to this question depends primarily on how much experience you have in the gym.

Generally speaking, beginners benefit hugely from a full body workout routine initially. I generally advise people to utilize a full body workout for around 2-3 months or until they find themselves unable to recover adequately from one workout to the next.

During your full-body workout phase, focus on compound movements. For optimal results, become best friends with compound movements like the Squat, Bench Press, Deadlift and and Bent Over Rows.

Understanding and mastering these core compound movements will not only add mass to your frame but provide a solid base to grow from when you move to a split routine.

Learning how to correctly perform these core compound exercises is vital to staying injury free and a building a strong base from which to include new exercises. 

In terms of when to move to a split routine; this will vary from individual to individual. General guidelines are 6 months of full-body workouts.

A good yard stick is one of recovery. If you find you simply can't recover from one full-body workout to the next, presuming your nutrition is optimal, it's probably time to move to a split routine.

Muscles tend to grow under almost any stimulas initially. However, they adapt quickly, and if you've come to a standstill in terms of muscle gained, and feel the muscle groups aren't recovering, then it's likely you can do justice to a split routine.

Split routines allow more volume for each body-part and additional exercises to work the muscle from all angles.

I would advise you try a standard 3 day Push/Pull split initially.

For example, you might do Chest/Shoulders/Triceps on a Monday. Take Tuesday off, then work your Quads, Hams and Calves on a Wednesday. Then take a day off and do Back/Biceps/Abs on Friday. This means you also keep the weekends free, which serves as great recovery period.

Hope that helps Joseph. 

If you have further questions, be sure to check out our GOALS section on the website, ti contains workouts, nutrition and supplement advice for a variety of goals.


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

Yours for a Lean Body,


Lee Labrada,

Founder & CEO Of Labrada Nutrition.