Lean Body Coaching Newsletter | Issue #99 | March 26th 2013

Johnathan Lawson
We've all had days when life moves fast and we end up needing to cut our workouts, because we're short on time.  

That doesn't necessarily mean you need to suffer through a half-hearted workout, however.  You can turn it into any OPPORTUNITY  that may yield an even more productive workout than you imagined!

In this article, fitness expert and author Johnathan Lawson shows you how you can shorten your workouts and increase your results, using his novel "4x10 Density Training Techniques."  

Click Here To Find Out How You Can Train Less and Grow More.

Today's Recipe : Sweet Potato Hash Pattie
BY Johnathan Zamora

Sweet Potato Hash Pattie
Today, I'd like to share a quick and simple breakfast recipe the whole family will love.
Sweet potato hash patties have all the makings of a fat burning meal that takes just a few ingredients and about 10 minutes to make.

The generous 3-patty serving size tackles even the toughest appetites with quality muscle building calories. If you're feeding these to the kids, reduce the portion size to one or two patties, depending on age. 
Today's "Ask Lee"  :  How Can I avoid Take Out/ Junk Food.

By Lee Labrada

This weeks, "Ask Lee", comes from John F. John asks .. 

I am a 50 year old male. I work out 3-4 times per week. I was always a "hard gainer" Topping out around 175 before I started working out more seriously (in my late 20's and early 30's). 
I now weigh between 205 and 210 on any given day. I look good but my gut is bigger than I would like. every time I start to diet I end up having a really bad day about once every week to 10 days. 
I was only at the point of reducing my portion size to get ready to begin your 12 week program. Most recently (for example), I ate healthy for the 5 meals but was soon hungry before work ended. To make a long story short I ended up eating an angus burger from McDonalds on the way home then eating some Italian goulash when I got home. How can I avoid this pitfall next time? ... 
This isnt a once in a while thing. It happens again and again. Thank you Lee... Longtime fan here.
 Hi John, there are a couple of things you can do to keep yourself on the food plan and not blow your diet every week.  It may be that you have reduced your calories too low.  


Perhaps your carbs are too low as well.  I will show you how to determine the number of calories you can begin your diet with below.  But one thing you can do would be to keep a protein shake or bar with you on your drive home from work so that you will reach for that before you enter the drive through.

When you are dieting, it is best to reduce you calories just slightly and keep it there for 2 weeks.  Every 2 weeks you will reduce your daily intake by 100-200.  You will lose slowly but you can be sure it is bodyfat and not muscle tissue you are losing.

Here is a nutritional plan to help get you started on getting lean. First, multiply your current body weight times 15, this will give you your total caloric intake for the day.

Next, divide those calories into 6 meals daily (this will be eating about every 3 hours). Eating this frequently increases the metabolism. 

Make sure you're getting your proper nutrients-50-60% calories from complex carbohydrates, (potato, rice, oatmeal, yam etc) 30% from protein (lean chicken breast, turkey breast, tuna, egg whites, etc) and 10%-20% from fat.  

Try to keep your meals even throughout the day.  If you drop your carbs too low, especially in the morning, you are going to crave them later in the day.  Carbs give us energy.  

Here is what a sample day might look like.  Keep in mind that you replace any carb with a carb and protein with a protein.  

Athletes-in-Training Daily Diet Plan

8:00 am Breakfast

Lean Body Breakfast®, Banana, Vitamins

10:00 am Snack

Lean Body® GOLD Bar

12:00 pm Lunch

8oz Chicken Breast, Steamed Veggies, Baked Potato, Salad

2:00 pm Snack

Lean Body® RTD or MRP Shake, Fruit, Yogurt

5:00 pm Dinner

8oz Grilled Fish, Yam, Light Salad w/ EFALean GOLD™

7:00 pm Snack

Lean Body® RTD Shake, Apple

Another suggestion would be to incorporate the Lean Body Fat Burner to your supplement plan.  It will suppress your appetite and give you energy and hopefully give you over that "bump" you keep hitting.  Drink plenty of water.

I hope these tips are helpful.

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


Yours for a Lean Body,


Lee Labrada,

Founder & CEO Of Labrada Nutrition.