Lean Body Coaching Newsletter | Issue #143 | September 4th 2013
Turning Your Calves Into Raging Bulls!
By Lee Labrada
In today's article, I'm going to share some advanced strategies for improving your calves. 

While the ultimate size of your calves will be influenced by your genetics, EVERYBODY can improve their calf muscles if they train them hard and consistently.

What then, can we do to MAXIMIZE our results from training our calves?

In today's Lean Body Coaching newsletter, I'm going to share a secret with you, one that runs contrary to what you've always read about calf training - a secret that's going to help you grow those puny calves into fully blown BULLS!

Stuffed Muscle Eggs and Pita
Stuffed Muscle Eggs & Pita Bread
By Kevin Alexander | Fitmencook

Sometimes less is more and today's recipe exemplifies that saying perfectly.

Take one of natures most perfect foods -the humble egg. 

Mix up a few extremely tasty ingredients, and stuff the eggs with them!

That's it, it's a simple as that. A heavenly tasting, protein-packed meal suitable at any time of the day.

Just reading the full ingredients list is going to make your mouth water!

Nutritional Information  
  • Calories (Per Serving): 399 (without fruit)
  • Protein: 55
  • Carbohydrates: 24
  • Fat: 9

Click Here For the Full Recipe and Full Cooking Instructions

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  • 50 Grams of Whey Protein Isolate.
  • 2 Grams of fat.
  • Zero carbs
  • Zero Lactose
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by Lee Labrada

How Important Is Meal Frequency?

Our "Ask Lee" today comes from John Jefferson, Chicago, US

Lee, How important is it to eat 6 times per day? My job makes it difficult to eat during the day.  Because I work doing manual labor, I have a few minutes at best for breaks, beside my lunch hour.  Can I just eat 3 or 4 times per day, but eat more?

Hi John, one of the most important factor in maximizing nutritional support for your growing muscles is eating every three hours from the time you wake up until the time you go to sleep. This is extremely important, whether your goal is to burn fat or build muscle. The total of times you eat on any given day, then, will depend on how long your day is. 

If you're trying to burn fat, eating every three hours will keep your metabolism "red-lined" and turn your body into a fat burning machine, without robbing you of your energy and mental clarity as so many conventional diets do. Most conventional, or "fad diets" are usually extremely calorie deficient, leaving you nothing to use for energy. This causes your blood sugar to plummet, which causes that foggy, tired feeling you experience around 2-3 pm.

If you're trying to gain muscle, eating every three hours will provide your body with constant levels of nutrients. As your body finishes digesting one meal, you introduce the next meal, making it much easier for you to get your needed calories for the day. Extra calories are extremely important when working a job that taxes your body.
Eating just 3 or 4 times a day in larger portions isn't optimal for a couple reasons. First, the meals will have to be MUCH larger to make up for the calories missed in the 2-3 meals you're missing. Not only does this make mealtime harder in terms of the quantity of food you have to eat; but it also makes the subsequent meals even harder to get in. This is because your body is working harder than normal to digest the higher amount of calories you put into it, and chances are your body will not be done digesting one meal before it is time for the next. Not only is this uncomfortable and hard to do, but it will actually slow your metabolism relative to what it could be if you were consuming the smaller meals. 

The caloric overload associated with large, less frequent meals will also result in more unused calories being deposited as FAT. You want to gain more muscle, not more fat, right?

Keeping your work restrictions in mind, I would recommend you start consuming a whole food breakfast, a meal replacement shake such as Labrada's Lean Body® MRP (meal replacement powder) for a snack, a whole food lunch, another Lean Body® MRP for a snack, and then a whole food dinner, ending with a bedtime snack. That's 6 meals you could consume in one day, while not impacting your work schedule.

If I could offer a non-bodybuilding analogy to what I am trying to explain above, it would take the form of a campfire. You start your fire and you get it going real big and hot. You've used dry wood (healthy food) instead of wet wood (unhealthy food), and your fire is really roaring. Now you can do one of two things with your big, hot fire: Continue throwing dry sticks and branches on it every once in a while and keep it burning big and hot; or throw a tree stump into it, and let it smolder. If you do this, the fire won't kick off as much as heat, until the large stump is burning hot once again. The fire is your metabolism, the sticks and branches are your small meals every 2-3 hours, and the logs are the other scenarios of big meals 3-4 times per day.   

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

Yours for a Lean Body,


Lee Labrada,

Founder & CEO Of Labrada Nutrition