Lean Body Coaching Newsletter | Issue #149 September 28th 2013

Paul Burke
A ripped , healthy  muscular physique is the holy grail of most, if not all body-builders.
However, unless you're born with incredible genetics, gaining significant amounts of muscle mass while staying ripped seems an elusive goal.  Fitness forums, furiously debate  whether the two seemingly disparate goals are even simultaneously possible.
Sometimes, in these cases, we simply have to turn to good old experience.

In today's featured article, fitness expert, author and championship bodybuilder, Paul Burke, reveals the exact diet  he used to gain 15 pounds of muscle without gaining a single pound of fat, in fact - he got leaner!

You'll Discover:
  • How Paul ate to build muscle and burn fat at the same time.
  • Exactly which foods he ate, and in what quantities.
  • How he Gained over 1" on his arms WHILE losing fat.

REVEALED : Optimal Routines for Losing Fat AND Building Muscle<---GO

Scallop "Fajita" Taco's
Scallop Fajita Taco's
By Kevin Alexander | Fitmencook

Being from Texas, one of my favorite foods is a traditional taco and today's recipe is a Lean Body approved take on the traditional taco recipe. 

Taco flavors and texture are amazing - what's not so amazing is that traditional recipes cook the meat in lard and butter, and lots of it. 

Fat can be our best friend or our worst enemy. Omega 3' fats, for example are incredibly beneficial, let's call them the friendly fats.

Consumption of trans fat, however (found in lard and butter) increases the risk of coronary heart disease. Not so friendly..

That's why in my Lean Body approved recipe, I use Kelapo coconut oil . I can sautee my veggies and cook my protein using just ½ tablespoon.  

I hope you enjoy this, it's one of my favourites. Whip this up and I'm sure you'l find yourself wanting a little more of Texas and Mexico.

Nutritional Information  
  • Calories (Per Serving): 494
  • Protein: 39g
  • Carbohydrates:45g
  • Fat: 18g

Click Here For the Full Recipe and Full Cooking Instructions

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by Lee Labrada

Hello Mr Labrada, I'm very confused about Omega 3's. I understand they are important for health and fat loss but I'm confused as to what is the better source.

Which would you say is superior, flax seed oil or fish oil?

Thank you.

Jonathan Chegwin.

Hi Johnathan, the short answer is that they are both sources of essential fatty acids, but there's a difference between the two. 

Flaxseed and other plant-based foods including walnuts, canola oil, and soybeans are rich in an omega-3 fatty acid called ALA, or alpha-linolenic acid

Take Quality
Fish Oils Daily

But flaxseed lacks the omega-3 fatty acids EPA and DHA,  found in fatty fish such as salmon and mackerel, fish oil supplements and some fortified foods. 

EPA and DHA have been shown to have cardiovascular benefits in studies. 

Th e body uses EPA to create many hormone-like substances that reduce inflammation and other "excited" states in the body, such as raised blood pressure. 

The ALA in flax seed oil can be converted by the body into EPA, but the conversion process is not efficient.

Humans are limited in a specific enzyme which aids in that conversion. Without the enzyme, we just don't do it very well.  

Flaxseed oil will give your diet a nice little omega-3 boost in the form of ALA,  but it's a backup, not a substitute, for the omega-3s in fish and fish oil because of the conversion factor. 

Check out my Lean Body Lean Lipid fish oil capsules

They should be part of your daily diet. 

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

Yours for a Lean Body,


Lee Labrada,

Founder & CEO Of Labrada Nutrition

 Find Out More About Our Super Motivational Team Labrada Athlete Kelsey Byers.

Plus Discover How Kelsey Lost 50 Pounds of Fat. 

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