Low-Carb Muscle Building Recipe! | Low Carb Transformation

Low-Carb Muscle Building Recipe!


Low-Carb Muscle Building Recipe!

Looking for a Low-Carb High Protein dish? Below is a recipe that will PACK ON MUSCLE, while keeping your waistline small!

Video by Spideyfit

*Single serving* 2 cups of kale (chopped)

1 Cup Black Beans or Pinto Beans

1 cup Mushrooms (chopped)

1 Serving size Beyond meat (chicken) 20g protein

1 Serving Green Beans

1/2 Red Bell Pepper

1 Serving of Broccoli

Chop some Onion to your desire Use Mrs. Dash Onion and herb seasoning

*This dish should take you 10 mins or less to make*

Low Carb Feast & Famine Diet Body Transformation | Amazing Weight Loss Via Intermittent Fasting

Amazing Weight Loss Via Intermittent Fasting


The Feast and Famine Diet may be new in name, but in practice has been with us for quite some time. It’s the latest tweak on an area of diet programs and ideas less catching referred to as Intermittent Fasting.

Intermittent Fasting is the rage in health, fitness and weight loss circles with it’s ideas making it to publication and wide practice. It’s popular because it works!

Here’s the important guiding principles of Feast and Famine, what gives the diet its power. Try not to stray too far from this foundation if you expect to reap the full rewards of Feast and Famine…

Choose Your Fasting Schedule

There’s two approaches generally. The first is alternating Feast days with Famine days, which is personally the method I have seen produce the best weight loss results. The second variant, and this is what you will see in intermittent fasting diets like the 5:2 Diet is to eat normally five days and fast two. Our Guide’s information works well with both methods, although once again I prefer the first for best long term results as well as ease of use and likelihood of being able to stick with Feast and Famine.

Feasting Guidelines

There’s not many. I suggest broadly not eating anything that’s junk food or packed with empty calories especially if you are looking to burn off a lot of weight. This will also safeguard your overall health, which is important isn’t it? Make sure you get in your fruit and vegetables, but don’t be afraid to indulge without binge eating. The fact you have more food freedom at least half the time will make your Famine days much easier to manage psychology. And succeeding on any diet, Feast and Famine included, is 90% a mental game. In this mental dieting game no diet stacks the deck more in your favor than Feast and

Famine Guidelines

For those needing to drop serious pounds, 500 calories a day on Famine days is a good starting point. This can be adjusted as needed once your weight loss goals are met. Most Feast and Famine enthusiasts like to stay around this area to continue to both reap the health benefits of fasting and to also be able to maintain their Feasting freedom on their Feast days.

  • Stay Hydrated. Fasting expert or if you have never fasted in any form before alike, I cannot stress enough the importance of staying hydrated. When your body detoxes on your Famine days and starts to move out some of the junk you have built up, it will go much smoother if you are drinking a proper amount of water. Ignore this advice and you may just experience some stomach pains, along with the lethargy and weakness that always comes with dehydration regardless of your diet plan.

One of the greatest strengths of intermittent fasting and the Feast and Famine Diet is its simplicity. No diet logs, carbohydrate manipulation schemes and other complications. It works much more dramatically than diets that you need flow charts to follow too. If you can’t stick to Feast and Famine it has nothing to do with being confused, but with a lack of will power, self discipline and most of all desire. I think you have those covered, don’t you?


Every good idea got its start somewhere. The every other day Feast and Famine Diet has had its way paved for it by earlier intermittent fasting protocols, some a big influence and others not so much, but who still deserve credit for being forward thinkers.

Let’s take a look at the history of diets that have come before Feast and Famine and see what we can learn from them. Knowledge is power after all. We have already seen in the mirror and felt in our bodies – that Feast and Famine works big time, we have these pace setters to thank for their experiments and innovations!

First The Warrior.

Make no mistake, Ori Hofmekler is certainly a unique guy. Artist, writer and ex-special forces soldier who ran a short lived fitness magazine that was published by a famous Men’s magazine company.

During his time as editor in chief he was exposed to the often conflicting ideas of a who’s who of dieting gurus of the time, which landed him an obsession with getting to the truth about fat loss.

A few years later came the Warrior Diet book which promotes a 16 hour daily fast followed by a 8 hour eating period. Overall consensus was that it worked, but most people feel the Warrior Diet is difficult to maintain, much more so than every other day fasting ala Feast and Famine. Either way Ori definitely get’s credit for the modern birth of intermittent fasting and has served as a great influence on most everyone’s ideas who are working with these methods.

Eat Stop Eat.

Eat Stop Eat has been an intermittent fasting dieting method promoted most recently by Brad Pillon. Brad pushes the idea of one or two, zero calorie days a week, the rest of the days eating normally. Once again it’s effective and close to what we suggest, but our experience has shown going down to 500 calories every other day is much more effective and manageable than a few days of no calories at all. Not many seem to be able to stick with Eat Stop Eat for long in our experience.

The 5:2 Diet.

This is the diet plan most closely related to Feast and Famine and also closest to us on the time line. It’s wildly popular in Europe and is gaining ground in places like Hollywood in the USA.

Five days of normal eating followed by two days of reduced calories. Very powerful and all our ideas here work well with the 5:2 Diet. Our opinion holds every other day Feast and Famine is a better fat burner without added psychological tolls. Follow this Guide’s advice and I think you will agree!

That’s the recent history of intermittent fasting leading us to where we are today. Feast and Famine is the present and I have no doubt it will proudly stand the test of time. It torches fat, is easy to follow, requires really no added expenses in its purest form and promotes over all vibrant health. What’s there not to love about Feast and Famine? It’s perfect for the health enthusiast who wants to get lean and look great.


The Feast and Famine Diet brings a load of benefits some more obvious than others. Are you ready to take a look? I think you’ll find them really exciting. If radically reducing fat while also basking in these health benefits doesn’t interest someone looking to transform their body for the better I’m not sure what will!

Quickly Cut Body Fat Safely

This is why most people will explore the Feast and Famine approach to diet. You can expect to see the fat melt off as long as you take your Famine days seriously. Eat too much on those days and you are obviously missing the point. We know this works, we’ve seen it and now even better news – science backs it up!

Recent University of Illinois research has shown in those following alternate day reduced calorie plans (inline with our Guide’s recommendations) lost significantly more fat than those eating normally and following the same exercise protocols. It’s a plus to be on the right side of science when, sadly, they most often trail far behind the true health and diet vanguard!

Easy To Follow And Manage

The next ground breaking benefit of Feast and Famine is how easy it is to follow and manage. I’ve touched on this already, but it truly bears repeating. Anyone who has counted carbs on a ketogenic diet like Atkins or the many others I’m sure will quickly agree! Once you figure out in your head what your 500 or 600 calories on famine days looks like you are set. No calculators or complications, period.

Enhanced Mental Function

Yes, we suspected it, but science has backed us up again. Reduced weekly calories (which is what you get with the Feast and Famine Diet) leads to increased focus, better memory and other enhanced cognitive function according to Mark Mattson’s research for the Lancet. These effects may even carry over into the fight against Alzheimer’s disease and other similar huge health concerns which Mattson is exploring further.

Improve Insulin Levels

One of the reasons why many people pack on and find it so hard to lose body fat is their out of whack insulin levels. The Feast and Famine approach optimizes insulin levels for healthy fat loss, which just adds to the amount of fat already being cut from the calorie reduction and heightened metabolism we’ve already touched on.

Frees Up Time On Famine Days

One of the surprise benefits of this approach is the new found time you find available on Famine days. Small meals and no constant snacking or grazing frees up a shocking amount of time and energy that can be used positively elsewhere. I’ve found, and others have confirmed this, that some of our most creative and productive days turn out again and again to be famine days! Far from not having energy you end up filled with it!

The Feast and Famine Diet approach is packed with benefits, physical, mental and even social. It’s hard to even think of anything, but a small drawback or two and then only for those who are lacking in the desire to “get lean” department. This is truly a method that changes lives for the best.


Cory Groshek video

Top 4 Protein Powders | Health and Fitness Tips | Guru Mann

Health and Fitness Tips

Guru Mann tells you about ‘TOP 4 PROTEIN POWDERS IN MARKET’

Which Is The Best Protein Powder

When it comes to selecting the best protein powder, there is a great deal to consider, including the cost of these protein powders. However, cost – although it does matter – should be the last consideration, if you are serious about body building. Before you consider the cost of different products, you must first determine which products will be the most beneficial in order to determine this is the best protein powder for you.

When you are shopping for the best protein powder, you will be amazed at the number of choices that you have, and the chances are very good that without some basic protein powder knowledge, you will be immensely confused as well. You will see powders that boast egg whites, calcium casein, whole eggs, hydrolyzed whey, whey protein isolate, whey protein concentrate, and the list goes on and on.

Each of these different types of protein have different benefits, and it is important to determine which one it is that you will get the most benefit from before you even start looking at the various brands available. You may even discover that you need a protein blend, which is essentially a blend of several different types of protein.

You may also discover that you need several different types of protein supplements, and that there is no particular type that is the best protein powder. For example, you want to take whey protein after a workout. However, you may want to take a hydrolyzed protein powder before a workout. Again, educate yourself concerning the different types of protein, and determine which one or ones you need before you start spending money.

Many experts agree that going with a protein blend is the best choice, because you get the entire spectrum of benefits throughout the day. However, depending on your personal goals and needs, you may opt to avoid blends, and go with individual protein types at different times of the day. But at this point, you will need to start considering the cost of the best protein powders on the market.

The best protein powders are expensive; however expensive does not always indicate quality. On the other hand, all quality products are more expensive. Again, it is a good idea to read reviews of the various protein powders to determine which one is the best protein powder for you.

Many health food stores have sample sizes of protein supplements. Before you pay big money for big tubs, instead purchase a weeks worth of the sample sizes – or two weeks – and try them out. This will give you a better idea about which protein powder is the best protein powder for you and your goals. You may also opt to go in on the cost of one tub of the best protein powder with a friend so that you can both try it out before buying your own tub. This will allow you both to try out several different products, over time of course, without having to pay the full cost of those products.


Choosing The Right Whey Protein Powder

When you start looking for a whey protein supplement, you will most likely consider a whey protein powder because these are typically less expensive than other types of whey protein. Whey protein powder can be just as effective as other types of whey protein products, but it is essential that you choose a quality whey protein powder.

Unfortunately, when you walk into your local health food store to purchase a whey protein powder, you will probably be expecting a qualified sales person who knows all about the products on the shelf. What you will actually – most likely – encounter is a teenager who doesn’t know the first thing about body building, much less the products on the shelf in the store where he or she works. They are just there for the minimum wage paycheck. Even if the sales person is qualified to answer your questions, they represent their company – not you – and will suggest the product that nets them the highest profit, instead of the product that is going to net you the most benefit.

The first step is to know your protein, and to realize that whey protein isolate is the best choice. Whey protein isolate is sold in whey protein powder form. Learn to read labels carefully to ensure that you are getting the right product – the one that contains everything you want, as well as the one that uses a manufacturing process that doesn’t filter out or reduce the beneficial nutrients of the product. Educate yourself, and you won’t have to depend on a sales clerk knowing what you need….you will know, and you will know how to examine labels to find what you do need.

The next step is to ignore the prices listed for those whey protein powders. If you are making your selections based first on price,the chances are really good that you won’t be getting a good product, and of course, there is no need to ask a sales person or to take the time to educate yourself. Your decision is already made, based on price. Don’t make this mistake.

Next, look for the whey protein powders that are pure. This means that they do not include carbohydrates, and again, whey protein isolate is what you should be looking for. If you look simpy for whey protein isolate, the choices become way less confusing. Otherwise, your eyes and senses will be assaulted with too many choices. You will see whey protein powder with other proteins. You will see whey protein powder with Casein. You will see whey protein powder with Soy. The choices go on and on, and in the end all you really need is a whey protein isolate powder.

Again, it cannot be said enough, it is vital that you educate yourself concerning whey protein powder before you start buying. Otherwise, you will find that you are wasting a ton of money on products that are not giving you the maximum benefits. Whey protein powder is important to body building, but it only counts if you use a quality whey protein powder.


Ketogenic Diets, Carb Timing & Building Muscle w/ Dr. Tom Bilella

Ketogenic Diets, Carb Timing & Building Muscle

Dr. Thomas P. Bilella is an expert in his field who has treated over 90,000 clients throughout the span of his 26-year professional career.

Find out more here

Bodybuilding Nutrition And Balance

Many inexperienced (sometimes even experienced!) gym regulars believe that muscles grow while lifting weights. However lifting weights forms only a small fraction of the muscle building process. Muscle development takes place at night during deep sleep when the body synthesizes new cells with nutrients from our diet. Therefore nutrition forms a very important part of a bodybuilding program.

The body utilizes nutrients in food to perform daily metabolic and what’s commonly referred to as the “wear and tear processes”. With bodybuilding, additional strain is put on the body to make new muscle tissues. Therefore the nutrient requirements also shoots up to stay with the demand.

The best bodybuilding nutrition comes from a balanced intake of carbohydrates, adequate protein, vitamins, minerals, fats and large amounts of water. So if you are serious about getting lean and ripped it’s time to say goodbye to mayo burgers, colas and other synthetic foods. Adopt eating habits imbibing fruits, whole grains, milk, eggs and fresh farm products.

How much protein do you need?

Your growing muscles need amino acids to create new tissues. The amino acids are provided by protein in diet. There is a lot of debate on the exact quantity of protein required in bodybuilding. The caution to maintain is that extreme amounts of protein in the diet can cause gastric and renal complications. Recent studies have suggested that a protein intake of 1 to 1.4 grams per unit of body weight is adequate to sustain the bodybuilding process. This means that the protein requirement of a 70 kg individual should be around 70 to 98 grams. To give an estimate of the amount involved consider the following: A 100 gm chicken breast has 22 grams of protein, a glass of milk has 8 grams,an egg approximately 5 grams and a slice bread 3 grams.

A word of caution against the tide of bodybuilding & protein supplements in markets. Many times you come across advertisements proclaiming, ‘Gain 20 pounds of muscle in 3 months flat!’. Stay clear of these money hungry advertisers. Building lean muscle takes time and effort. Making use of synthetic products which alter body’s natural mechanism would offset what should be your real purpose in bodybuilding which is to keep the body fit and healthy.

Lastly in bodybuilding it’s not, ‘the more the better’. Rather it is ‘the more precise the better’. Don’t over exert, eat balanced food and include plenty of rest. With everything good in life, patience, commitment, and balance will guarantee your success. With these tips in mind you are all set to pump iron!

Low Carb Pancakes & Waffeln | Low Carb Transformation

Low Carb Transformation

Low Carb Waffles & Low Carb Pancakes Recipe

Low Carb Waffeln & Low Carb Pancakes “gekocht” von Julian und Alina für euch, viel Spaß beim Zuschauen & nachkochen. 🙂

In this video, Julian Zietlow and Chef Alina cook pancakes and waffles together. Of course everything is based on low carb and high protein. A low carb diet does not always have to be boring and monotonous, but you can cook in a lo carb also varied and delicious! A low carb diet offers delicious and enjoyable moments with a little imagination. In addition, a low carb diet is the key to less fat and high protein intake muscle retention and even muscle growth. With enough protein and strength training you can build muscle fast and burn fat fast, so the low carb diet is for Julian Zietlow, the best diet if you are committed to the fitness lifestyle!