Lean Body Coaching Newsletter | Issue #129| July 9th 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 Read The 5 Fat Loss Tips You Need to Know!

Mustard Roasted Chicken.
By Lee Labrada
Mustard Roasted Chicken

If you've become tired of bland bodybuilder chicken recipes, then your long suffering taste buds are about to be richly rewarded with today's featured recipe.

Here's a mouthwatering, Lean Body balanced version of Mustard Roasted Chicken. 

With almost zero carbs and a whopping 50 grams of protein per serving, it's perfect for anybody looking to enjoy great tasting chicken with minimal calories.

Just add your preferred side salad or vegetables and enjoy.


  • 1/8th cup of Dijon mustard.
  • 2 lbs of chicken breasts, halved and ideally free range/organic.
  • 1/8th tsp paprika.
  • 1/2 Tbs of fresh parsley.

Cooking Directions. 

  • Preheat oven to 425°F.
  • Mix the Dijon and parsley together. A thin paste is the aim here. 
  • Place your chicken breasts, in a shallow baking pan.
  • Take brush or and spread the paste evenly over the breasts.
  • Sprinkle the paprika over the top.
  • Bake in the oven for approximately 30 minutes

Freeze, Re-Heat and Enjoy at Your Leisure.

If you find yourself needing healthy meals at short notice, I recommend doubling up on the ingredient quantities. Cook the entire lot up, leave it to cool, then separate the portions, wrap with plastic wrap and freeze until you need them.  

To re-heat, pop one portion in the microwave for 60-90 seconds and enjoy a hearty meal at any time, without sacrificing taste or nutritional quality.

Today's recipe yields 4 servings, each serving contains 270 Calories, 50 grams of Protein, 1 grams of Carbs and 6 grams of Fat. 


Lean Body Lean Lipid Fat Burner.
Our all-new EFA's product, Lean Body Lean Lipid, is perfect for anybody who wants to support lean muscle growth, improve brain function, heart-health and overall well-being. 

But, what if you could get even MORE from your fish oil supplement? Not only could you get all of the above, but also get extra help in burning unwanted body fat, resulting in a leaner body? Most people understand the health benefits traditionally associated with the use of a fish oil supplement.

You might be thinking, "How is an essential fatty acids supplement supposed to do what a fat burner or muscle toning product does?" 

Think of Lean Body Lean Lipids as a "supercharged" fish oil supplement. 

Along with the Omega-3 fatty acids EPA and DHA, Lean Body Lean Lipids also includes GLA and oleuropein, an olive leaf extract. These added ingredients give Lean Body Lean Lipids an edge  that other essential fatty acids supplements just can't match.    


Let's look at these ingredients more closely.

We'll start with the special fish oil blend use in Lean Body Lean Lipids.

Unlike other fish oil supplements containing low doses of EPA, Lean Body Lean Lipids contains

2 times more EPA than DHA - and studies show that fish oil supplements with this 2:1 ratio promote more fat loss. 

Then we add in GLA, an Omega-6 essential fatty acid that studies show stimulates fat burning. But, GLA doesn't just help increase fat loss. It actually works double-duty by also helping to reduce body-fat accumulation.

And finally, we add Oleuropein, an olive leaf extract that enhances fat burning and increases energy. 

You'll get the scientifically proven amounts of each ingredient. Every ingredient is listed on the label with their corresponding amounts. Unlike some companies, nothing is hidden in a so called "proprietary blend".  
Available in easy to swallow capsules, you get a combination of healthy, powerful essential fatty acids that you won't find in any other formula. 

Add Lean Body Lean Lipids to your nutrition program today and not only will you enjoy improved health, you'll also have added support to help you burn off unwanted body fat!

Want to find out why Lean Body Lean Lipids is the best essential fatty acid  product on the market? Find Out More Below.

By Lee Labrada

Can I Add 1" to My Biceps in A Month?


Our "Ask Lee" today comes from Soumik C, West Bengal, India.

Hi Lee, I read your biceps article and was impressed. I am 22 years old (5 feet 6 inches tall and weigh 132 lbs). The size of my biceps is 11.7 inches. I can do 3 sets of barbell curls currently (24 KGs), 3 sets with 5, 3 and 2 repetitions respectively. 

I want to gain 1 inch on my biceps in a month. Is it possible? 

Thanks in advance! 

Regards, Soumik

Hi Soumik, I'm very pleased to hear you're enjoying my bicep routine.  

In regards to your question . Can you add 1" of to your biceps in a month?

First of all, I want to commend you on having a specific goal and setting a fixed deadline. You're on the right track.

An untrained individual, following an optimal nutrition and supplementation plan, in conjunction with a strict adherence to a well-structured training protocol could achieve this.

However, your message suggests you have some previous training experience. This means you can't capitalize on the relatively quick and easy gains all beginners experience when they first start training.

Adding 1" inch of solid muscle on an 11.7" arm represents a very significant gain. 

Which brings me on to a very important point. Your upper arm measurement is a combination of your triceps and your biceps.  In fact your triceps are responsible for two-thirds of your overall arm size. Training programs designed to increase arm size, should focus as much, if not more on developing the triceps.

Finally, gains in arm girth are easier to achieve when your entire body is growing as a unit. In other words, if you want to gain an inch on your arms, training your chest , back and legs hard and consistently will result in arm growth. Add 10-15lbs of muscle on your frame and you'll see your arm size increase.

To cut to the quick Soumik, the answer is most likely no. I don't say that easily. I am strong believer in positive affirmation and encouragement.

However, this newsletter isn't about filling people with hype. It's about giving our readers , factual, science based information that will help them achieve their goals.

You can absolutely gain 1 inch of your arm. If you follow a well-structured lean mass workout program and ensure your nutrition and supplementation is dialed in . If you're consistent, you can gain much more, but Rome wasn't built in a day , and neither was a good physique.

You need to ensure you're eating optimally, that's step #1 . You won't gain a single millimete in arm size if you're not eating enough calories, especially high quality protein.

Here's what I suggest you do. Head over to the Goals section on our website. We have a section, specifically designed to educate people on how to gain significant muscle mass, you can find it here:


Follow that link, you'll be armed with all the information you need on how to eat, train and supplement for massive gains in muscle mass.

Thank you again for writing in.  

I wish you all the best, you can do it if you stay consistent.

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

Yours for a Lean Body,


Lee Labrada,

Founder & CEO Of Labrada Nutrition.