Lean Body Coaching Newsletter | Issue #130 | July 16th 2013
By Lee Labrada
Roger "ROCK" Lockridge

If you've been looking for a new strategy to test your physical and mental limits  - or you just want to improve a lagging bodypart -  then today's featured article is going to be right up your alley.

This workout isn't for the faint of heart.  Don't expect to stay in your comfort zone and pull this one off.

On the other hand, it's so addictive you'll find yourself trying it out on multiple exercises, just to see if you can SURVIVE!

Today's featured author, Roger "ROCK" Lockridge was named the Bodybuilding.com Writer of the Year and is a regular columnist for Iron Man Magazine. 

If you think you're up to the challenge of the "100" Workout, then take a peek inside and see what Roger has in store for you.

Click Here To Discover How to Perform the "100" Workout! 


Mediterranean Fish
By Lee Labrada
Mediterranean Fish

A hallmark of Mediterranean dishes is that they derive fantastic flavor from simple ingredients prepared in a simple manner. Our special today, Mediterranean Fish, is no exception.

Research shows that a traditional Mediterranean diet dramatically reduces the risk of heart disease. If that wasn't a good enough reason to "Go Med" every now and then, the taste certainly is.   


  • 1 lb of cod 
  • 1 tbsp  garlic
  • 1 red pepper
  • 1/4 cup chicken broth
  • salt / black pepper 
  • 1 quarter lemon
  • 2 tbsp olive oil.
  • 4 tomatoes
  • 1/2 Onion.  

NOTE: If you prefer you Mediterranean dishes a little more "Salty n' Sour" then consider adding a handful of capers.  

Cooking Directions. 

  • Heat a large pan, add the olive oil, garlic and the tomatoes.
  • Cover the pan, and simmer on a low heat until the tomatoes soften.
  • Chop the onion and add with the red pepper, chicken broth, salt and pepper.
  • Re-Cover and let simmer for 5 minutes or until all the ingredients have softened.
  • Add your cod, break it up into the previous ingredients as you add it, cover again for 6-8 minutes.
  • Add lemon to taste.

Today's recipe yields 2 servings, each serving contains 460 Calories, 44 grams of Protein, 18 grams of Carbs and 12 grams of Fat. 

Our all-new Super Charge! Extreme 4.0 is perfect for athletes, bodybuilders, and fitness enthusiasts who want to enjoy better workouts via increased energy, endurance, strength and mental focus.
Super Charge Xtreme 4.0 contains the 10 most effective sports performance enhancing ingredients available today. 
You'll get the scientifically proven amounts of each ingredient required to maximize workout output, all in one super concentrated daily dose. Every ingredient is listed on the label with their corresponding amounts. Unlike some companies, nothing is hidden in a so called "proprietary blend".  
Super Charge Extreme 4.0 is backed by real science and exhaustive testing. During our 8 week study at the University of Kansas, 30 trained male subjects were separated into two groups. One used Super Charge prior to training, the other did not. The Super Charge group increased their bench press max by 70% and their squat power by 110% greater than the control group. 

But don't take our word for it, check out these Amazing Customer Reviews!
Available in 6 mouth watering, including the brand new Strawberry Dreamsicle and Lemon Lime. Whatever your taste buds desire, Super Charge Extreme 4.0 has a flavor to suit you. 

Even better news, Super Charge Extreme 4.0 is incredibly cost effective, each 800 gram bottle will power you through 50 workouts!. Compare that to the 30-40 you get from an equal sized competitors product.

Want to find out why Super Charge Extreme 4.0 is the best  pre-workout performance product on the market? Then Watch the video below for a short presentation.

Watch the Video - Find Out Why You Need Supercharge 4.0!

By Lee Labrada

If you could only take 3 Supplements what would they be?


Our "Ask Lee" today comes from Tony, Dallas TX.

Hello Mr. Labrada, thank you for answering this question in advance. 

My funds are limited for supplements and my primary interest is in good health. I am 51 years old and train with weights twice a week, run 3x a week and have a good diet.

I generally feel very good, although I am about 10 pounds overweight and do suffer from some persistent aches in my joints. I occasionally swap the running for cycling when this happens and the pain reduces again temporarily.

If you could only recommend three supplements, what would they be?

Thank you again, in advance for your help.


Hi Tony, great question.

You might presume, that as the CEO of a sports nutrition company, I tell all of our customers to take a wide range of supplements...Actuality, the opposite is true. 

My mission, as the owner of Labrada Nutrition, is to educate my customers and recommend they select and use only the supplements that complement their personal goals. Pick the right tools for the job... More is not always better! 

So, after analyzing your requirements, including your age, goals, current exercise regime and the issues you mentioned, I've designed the supplement protocol below.
Take the three supplements I've recommended and you'll see a range of benefits including:
  • More Lean Muscle Tissue.
  • Decreased Body Fat.
  • Increased Energy Levels.
  • Increased Feeling of Well Being.
  • Reduced or Even entirely eliminated Joint and Connective Tissue Discomfort.
  • Improved Post Workout Recovery.
  • Increased Strength.
  • Protection from Free Radicals and an Improved Immune System.

Without further ado, (based on your specific requirements), here's my Top 3 Picks for you.

I've been using fish oil religiously for the last 10 years, and it's been a huge factor in my ability to stay hard and muscular year-round. It's crystal clear from all the scientific studies - the benefits of fish oil are off the hook! 

Fish oils also reduce the risk of blood clots, coronary heart disease and carotid artery disease. They decrease inflammation in the body and even promote muscle growth.

Data also shows improved brain function, including memory, better skin tone, healthy hair, improved organ health, joints and even improved bone strength.
In short, Fish Oil, sits firmly within the "No Brainer " choices when it comes to choosing my top 3 supplements.
I recommend our Lean Body Lean Lipid
Not only do you get all the health benefits of a typical fish oil supplement, our formulation has been engineered to increase fat burning and reduce fat accumulation via the addition of GLA and Oleuropein.



Diets higher in protein have been proven to assist in reducing body fat levels, improving strength, retaining lean muscle mass and improving a raft of health related factors.

Most individuals struggle to meet their daily protein requirements via whole food alone. 

A protein supplement ensures that doesn't become a chore but instead a pleasurable experience. After all, who doesn't enjoy a great tasting chocolate protein shake, especially after a tough workout?

Whey protein also provides a large variety of health 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, an antioxidant responsible for proper immune system function.

In short, you can't go wrong, taking a Protein Supplement every day.  I personally recommend ISO LeanPro

It's very low in calories, with zero carbs , zero sugar, lactose or gluten. 

Read the full details and behind this great new product here:  

As you've restricted the number of supplements to just three, the next choice is a tough one. 
I would typically recommend a high quality multi-vitamin,  but based on your age, exercise regime and  comments in regards persistent joint pain, I'm going to opt for our joint protection formula instead.
Elastijoint is extremely cost effective and provides all the support you need in just one daily dose. It helps protect and maintain healthy joints and connective tissues and is ideal for improving the current joint pain your experiencing.

You're not alone with your joint problems. Anyone who puts their body through any kind of sport knows what it's like to experience joint stress and stiffness.

You'll find a significant degree of relief with ElastiJoint. 

It's equally as effective for those who are simply feeling the effects of natural aging, or who want to maintain flexibility. 


Try just one small serving of ElastiJoint mixed with water or your favorite beverage  


Check out all the great customer reviews for Elastijoint here.

I hope that helps Tony.

Please do let me know how your progress goes.

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

Yours for a Lean Body,


Lee Labrada,

Founder & CEO Of Labrada Nutrition.