Most Americans Know Their Diet Stinks

Photo Credit: Wheatfields

Photo Credit: Wheatfields

In the latest National Grocers Association’s 2009 Consumer Panel Survey, 66% of American consumers responded their diet could be healthier.

Roughly 16% of the 2,145 individuals asked by the NGA Consumer Survey gave a response that their diet “could be a lot healthier,” with 52% saying it would be “somewhat healthier.”

An astounding (at least to me) 24% said they took some type of supplement to improve their diets.

But the most interesting part of the NGA Survey?

70% of respondents claimed the internet to be their primary source of information!  But only 26% said they trusted what they found in regards to nutrition on the web.

View the survey in full here.

It makes perfect sense really.  I’ve know many people in my lifetime that admit to eating poorly.  They know they should eat better but they don’t.  Sometimes it’s lack of information.  Other times it might be they haven’t found something strong enough to motivate them to make a lifestyle change.  It can be a combination of both.

Everybody has their limits or when they hit “rock bottom” and sometime primal forces them to change.

Here is a list out a FEW of the experts I personally follow.  I use Google Reader and frequently share items.. No matter what you use or what you read, here’s my Top List of Fitness Experts that I read daily or whenever I see something new in their blogs.

Not sure what RSS is?  Read What is RSS

If you are going to get your information from the Internet like 70% of people do in the survey, make sure you are getting it form the right people.   There’s a lot of great information out there and there’s some really horrible advice.

While this is not an all inclusive list of every expert on the subject, it’s the people I turn to often and read what they have to say.

Who’s In My Blog Reader:


Lyle McDonald is a world renowned expert.  He’s a bit over the top for me at times but some of his work, like the Baseline Diet 2009 sums up about 250 pages of any good nutritional book.  I’ve found his posts to be incredibly useful.

Burn the Fat Blog

Tom Venuto is the fat loss guru.  He spends HOURS on his stuff, researching and writing and focusing on his core audience.  The guy is no-propaganda.  He’s not out to sell you on his latest fad diet or new fangled way of losing weight.  If he was the mainstream icon for fitness, maybe things would be different.  Maybe not.  In any case, worth reading.

Exercise Therapy

Carlos DeJesus, father of the Quad Blaster and bodybuidling pioneer is new to the scene.  Not the bodybuilding scene but blogging, etc.  He’s heavy on the thought process but if you understand what he’s getting at, you’ll know that the Experiment of One is all that matters.

Cranky Fitness

Provides more of a real-life, less technically approach to fitness.  Mixes it up with some humor.  A few swear words.  But not the typical bodybuilding approach that I’m so in tune with all the time.  Different approach to fitness that I preach but it’s nice information and not fanitical.

Diet Blog

If there’s a new story, they’re on it.  They find the latest mainstream stuff and comment quickly on it so that you can get some serious information quickly without falling prey to the bad information.  It’s a no-hype zone.  Short, sweet and to the point.


Mark is a nice guy who’s taking a low carb bodybuiding approach.  You might enjoy his receips and unique style of writing.  The video demonstration of exericses and his theory on Optimized Form is liken to Skip LaCour’s Controlled Cheating.  Interesting perspectives.  Training tips you can use.

The Brink Zone

Will Brink is the supplement guru. I don’t know why people don’t do more research when purchasing high end or expensive supplements.  Talk about why people have a low trust factor!  Truth be told, Will is more than just a supplement expert but he’s the 1st person I talk to on a professional level whenever I see some new fad come out and people start tossing money at hype.  Waxy Maize Craze?  New Creatine version?  Ask Will.

The Physique Formula

Jimmy Smith is from New York.  At least he sounds like it.  His vidoes are clever and he’s got that down to earth, healthy living, bodybuilding, lean physique lifestyle.  He’s not into doing crazy things but he gives off the appearance that in his youthful days (how old is Jimmy anyway?).  No matter, he’s got some good solid information to bring to the fitness world.


Another Tom Venuto site but this is geared towards the bodybuilding lovers.  Hardcore workouts, bodybuilding interviews.  A side of Tom that unless you subscribe to this blog, you’ll never know.  He’s a meathead from New Jersey that is old school.  He’s a fat loss expert for sure but he’s also a muscle building guru to boot.


Clever articles about fitness and bodybuilding.  Helpful things like reading a nutrition label down to utilizing dumbbells and doing various exercises.  Anything that keeps the workout from becoming stale.  Tips, tricks and helpful suggestions.


Nino doesn’t blog nearly enough but I like Nino.  He’s just a nice guy who gives no excuses.  I like following people who push themselves to their limits and try and help others.  Nino gives thru his unique posts.  You might find some real gems in his poetic style of writing.  He’s got to stop using the word “Gee” so much!  Just kidding Nino.  Be yourself.

Skip LaCour

No blog here but over 55 and counting radio shows.  You can call in, download episodes and get some SERIOUS tips from a bodybuidling expert.  Skip’s show is worth listening to as in 60 minutes you can pick out some real “ah-ha” moments.  Allows you to connect with an expert and ask your questions.  Take him up on the offer.

And that in a nutshell is what I have in my reader.  If I run across more, I’ll update this entry as appropriate.

Marc David
“The NoBull Muscle Guy”

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Monster Mass

Monster Mass

Monster Mass by Cytosport

From the Marc David Rumor Mill: Monster Mass!

Rumor has it that FACT: Cytosport is going to release a weight gainer along the lines of the Monster line of products. Code name: Monster Mass. If the logo above is any indication, you should see this sometime around March 2009 at selected retailers.

What: Monster Mass by Cytosport

Why: Because there is a lot of interest in weight gainers.  Specifically higher quality ones that are not full of sugar, low quality protein and empty calories.

When: March 2009?

Who: Designed for the bodybuilder looking to gain weight who wants top-notch protein and lots of calories.

Monster Mass Supplement Facts:

  • 600+ Calories
  • LeanLipids Plus – Sunflower oil, MCT’s, canola oil, and conjugated linolenic acid (CLA)
  • Monster Complex Carbohydrates – 75+ gram blend of waxy maize starch, maltodextrin, soluble dietary fiber
  • 50 grams of multi-source protein matrix
  • Whey concentrates, whey isolates, isolated milk protein, caseinates, lactoferrin, l-glutamine, glutamine peptides and free form BCAA’s

Monster Mass Supplement Facts

Price: Forthcoming (but Monster Milk was in the $40-50 range).  If I get enough comments, I will push for more info.

If you want updates on this supplement, I urge you to subscribe to this particular entry. Either via e-mail or a feed reader. I’ll update this entry with more information including my own review of this new Cytosport supplement when it becomes available.


Monster Milk Trademark

Eating at Home Can Make You Fat


Beward the Caloire Cost

Over the past few years, restaurants have taken a beating when it comes to eating healthy.  Fitness Professionals, including myself, preach that eating at home is the best way to go because it can be better for you and maybe cheaper.

Although restaurants have taken the blame for portion distortion, cookbook recipes have done some “supersizing” of their own.

A study published in the Annals of Internal Medicine looked at how classic recipes have changed during the past 70 years.    It focused on the Joy of Cooking because of the wealth of data and how the same recipe has changed over the years with new editions.  What they found was…

“Nearly 40% increase in calories per serving for almost every recipe reviewed.”

This was partically because of more calories per serving but larger portion sizes.

“That (calorie increase) is more insidious because that’s the sort of thing the average person wouldn’t notice, wouldn’t even think has happened over the years.” ~ Brian Wansink, studies director.

I could do a break down of every recipe … but I’m not going to.

I’m going with less.  I think you get the point.  If you use a cookbook, just ensure it meets you needs in terms of calories but portion sizes.

Pick up a copy of Muscle Chow today. I give it my highest recommendation, and it’s less than 16 bucks at Amazon.  There’s plenty of healthy recipes in there with the lean bodybuilder in mind.

Marc David
“The NoBull Muscle Guy”

P.S. - No offense to the Joy of Cooking.  My mom owns the 1969 edition and it’s used so much it’s falling apart.  Just be aware of the changes in home cookbooks.  They too can be causes of higher portions and higher calories.  Just raise your awareness to this possibility.

When Bodybuilding and Steroids Go Wrong


The Steroid User Next Door

At some point, you’ve probably read or heard about A-Rod, or Alex Rodriguez admitting to steroid use.  The story can be summed up as… “On Monday in an ESPN interview, Rodriguez copped to using steroids while with the Texas Rangers. He said the pressure to prove he was worth the Texas-sized $252 million contract forced him to use steroids.”

But it’s not a shocker to see professional athletes using steroids.  Is it?  If it’s so illegal why hasn’t Mr. Olympia been shut down?  Nobody is shocked at those shows.  But I’m getting ahead of myself.

Here, from the business records of a Florida wellness center that was closed after a 2007 law enforcement raid, are the faces of the nation’s infatuation with performance-enhancing drugs – people who sought to buy steroids, human growth hormone and other powerful prescription drugs over the Internet to address deeply felt problems and concerns.

You have to read this story at least for some of the reasons why the normal, non-professional would consider taking steroids.

The steroid user next door – who bought and why

What about your kids?  What about you?  Your wife?  Husband?  Maybe you serve in the military and need a boost?  The sex life isn’t what it used to be?  You’ve been involved in an accident and if only you could get your hands on some HGH or Steroids, you could get back to your former self.

“A soldier from Iowa wrote: “I want to build muscle pretty quick but do it in a healthy way. I am 19 years old and I have tried all kind of things ever since I have been here in Iraq.”

Your 19.  You probably don’t know who Vince Gironda is… you don’t eat enough and you don’t get top quality nutrition while serving.  I guarantee you at 19 years of age, you haven’t tried jack!

Without getting into the arguments for or against it, I simply found this story to be interesting to see who else is looking for the magic promised by performance enhancing drugs.  While sports stars get all the attention, they are not the only people involved in this or wanting the benefits promised by the right dose.  Who knows… maybe the woman next door who is overweight and tried every diet is seeking the promise made.  Or the 14 year old kid who’s pressured to gain weight and strength fast for next season.

The steroid user next door – who bought and why

No matter what your overall opinions are on this issue, you have to admit, Americans are a drug culture.  We solve our issues with a pill.

I’m not sure of the solution.  Maybe you have some ideas.  I’d love to hear them.

To Your Health,

Marc David
“The NoBull Muscle Guy”

P.S. - This is only meant to bring light to some other reasons why people may take steroids.  This isn’t meant as my rant against them.  I don’t know anything about them.  I simply thought the reasons why non-professionals might take them were different from what I read and hear in the news.

Muscle Chow

Muscle Chow by Gregg Avedon

Muscle Chow by Gregg Avedon

If You Are a Bodybuilder and You Don’t Have This Book… Get It!

  • If you are a bodybuilder looking for quick and easy to make recipes to build muscle and burn fat, this book is for you.
  • If you are just somebody looking to eat healthy and needs quick and easy ideas in the kitchen that doesn’t involve being a sue chef, this book is for you.
  • If you want to pack on mass and burn fat but the whole nutrition thing has your stumped, this book is for you.
  • If you know you should eat but don’t know what to eat and even less how to cook it, this book is for you.
  • If you don’t have a lot of money to spend but need some ideas, this books is for you.

My Muscle Chow Story

Before I found this, I kinda went from website recipe to website recipe. Or to overly complicated cookbooks that were not for bodybuilders trying to get lean or build muscle. Greg Avedon nailed it with this and wrote to the married guy or single guy who can’t cook but wants to cook something in order to build muscle. It was so incredibly simple to follow. I am not a cook or chef by any means. My biggest accomplishment was grilled chicken and burgers. This is so stinking simple to use. It doesn’t have a ton of ingredients and you’ll find that many of the recipes use the same foundations. Meaning, less big trips to the store. Many of them are only 4 steps. They taste great and are low in fat and sodium. Perfect for that lean look.

It’s not that I didn’t know what to eat.  It’s not that I didn’t know how to cook it.  My main problem is similar to many of you.  I get too caught up in making this sport or lifestyle more complicated than it needs to be.  I want something easy to make, that tastes good that doesn’t take 60 minutes to do.  I don’t want a huge mess in the kitchen and I don’t want to be in the kitchen for 2 hours each time.  I don’t like to cook.

The biggest problem anybody will face when it comes to building muscle, burning fat and making the changes they need to enhance their body is all done thru nutrition.  And the biggest problem we all face, unless you are OCD or love to cook is that you don’t have too many ideas and cooking isn’t enjoyable.

Cooking Isn’t Enjoyable (to me and maybe to you)

I’m not a food person.  As Tom Venuto said in his Body Fat Solution, people he’s interviewed see food as fuel.  A way to get the energy necessary to live and workout.  But that’s it.  I see food as fuel.  I don’t like cooking or else I’d not have issues with eating often, eating enough and having plenty of cooking ideas.

My guess is that you don’t like to cook either!  You don’t like being in the kitchen for hours.  You have  few ideas but not nearly enough.

But if you do like to cook but just don’t know what to cook that fits into the category of healthy, this book will solve it for you.

It’s your guide to leanness and your guide to packing on muscle.  As much as that sounds crazy, it’s the only thing in 10 years that literally changed my life in the kitchen.

“Do you sit down to every meal with a calculator in hand?  No?  Me neither.  Any diet that requires more than basic counting skills is a diet that is way too complicated and will ultimately fail.” - Page 3 of Muscle Chow

A Small Sample:

The Key Lime Pie that I pulled out of Muscle Chow took hardly any effort to make and was arguably the healthiest dessert you could have given the circumstances.  Those circumstances being I love Key Lime Pie!  But it’s proof that cooking can be quick and easy.

There’s over 150 healthy recipes in Muscle Chow.  They are broken down into several categories.  It’s more than enough ideas to get you lean and muscular.  In fact, too many ideas is a bad thing.  It leads to indecision and in the bodybuilding world, too many choices means you can’t plan for your specific needs.

The real secret to meal planning is advanced planning.  Knowing what you will eat before you eat it.  Not tracking it after the fact and realizing at 9:00pm that you’ve missed your target by 1000 calories or ate too much.  Planning in advance is key and having easy to make meals that are geared towards your goals is what this book is about.

What Makes Muscle Chow Different?

It’s not just a cookbook.  It’s not a diet.  It’s easy to make healthy recipes that fit into a healthy lifestyle.  You can use it to burn fat, build muscle.  It’s not complicated.  It’s low in sodium which is a factor for some.  It’s lower in fats but higher in healthy fats.

If you don’t have Muscle Chow, go get it.  It’s a fantastic resource, well written and should be in your kitchen right now.  And you can pick it up at Amazon or Barnes and Nobles for under $20.00.

To Your Health,

Marc David
“The NoBull Muscle Guy”

P.S. - I wish Muscle Chow was a sprial book as I’ve got 2 copies.  And both are coming apart at the seams because I use it that much.

Almost Guiltless Key Lime Pie


If you’ve been strict with your diet, there’s going to come a time when you deserve a break.  A cheat meal in the bodybuilding world.  But let’s notKey Lime Pie take cheating to the extreme!  Here’s an almost guiltless key lime pie that will satisfy your sugar cravings without being too sweet.  When compared to the store bought brands, this one comes in at 10 g LESS fat than most commercially available alternatives.  It’s cheap to make and easy as pie!

Who said that having your dessert had to be unhealthy?  These recipes are as close as you can come to making the argument that cheating is actually good for you.

Makes 8 servings


  • 4 sheets of low-fat honey graham crackers, crushed into crumbs
  • 1 cup quick oats
  • 1/2 cup applesauce
  • 1 teaspoon ground cinnamon
  • 3 egg yolks
  • 1 can (~14 ounces) fat-free condensed milk
  • 1/2 cup key lime juice
  • 2 cups fat-free frozen whipped topping, thawed


Step 1: Preheat the over to 350°F.  In a large bowl, combine the cracker crumbs, oats, apple sauce, and cinnamon.  Mix well.

Step 2: Set aside 1 tablespoon of the crumb mixture.  Pour the rest into a 9″ x 11/2” nonstick pie pan.  Use the back of a spoon to press it evenly into and along the sides of the pan to form a crust.

Step 3: Bake for 15 minutes.

Step 4: In a bowl, combine the egg yolks, condensed milk and juice.  Whisk until smooth.

Step 5: Reduce the oven heat to 250°F.  Pour the filling into the crust.  Bake for 40 minutes or until the filling is firm to the touch.

Step 6: Let cool completely on a wire rack.  Refrigerate for 4 to 6 hours or until totally chilled.

Step 7: Top with an even 2″ layer of whipped topping.  Sprinkle with the reserved 1 tablespoon of crumb mixture (if you saved it).


Each serving contains:

  • 272 calories
  • 7 g protein
  • 53 g carbohydrates
  • 3 g total fat
  • 1 g saturated fat
  • 2 g fiber
  • 113 mg sodium


You can add more cinnamon, change the type of crackers or use different combinations of the whipped topping.  I used a no fat version which I initially thought would be awful considering that no fat stuff is normally bad but it turned out alright.

Be careful not to overcook it.  40 minutes is plenty of time.  It should be solid to the touch but not hard.


While this could be considered a darn healthy post-workout meal (at least by some standards) take it easy on this one.  Especially if you are trying to get lean.  Try and limit yourself during a lean-out phase to just 2 servings over a 2 week period.  Or whatever you feel fits into your food scheduled based on your calculations.  Even with a healthy dessert such as the key lime pie, those calories can add up quickly and shoot your right over your goals for the day.  Just keep a keen eye on that and you’ll do just fine.  This one is excellent for family functions when you are tasked with bringing the dessert.  Now it’s healthier and you can eat it too.

Key Lime Pie from Muscle Chow

If you want other alternatives to the above and some really good bodybuilding meals, weight gain shakes and healthy meals that are super easy to make… I would recommend you take a look at this book.

Men’s Health Total Fitness Guide 2008 Muscle Chow

Before I found Muscle Chow, I kinda went from website recipe to website recipe. Or to overly complicated cookbooks that were not for bodybuilders trying to get lean or build muscle. Greg Avedon nailed it with this and wrote to the married guy or single guy who can’t cook but wants to cook something in order to build muscle. It was so incredibly simple to follow. I am not a cook or chef by any means. My biggest accomplishment was grilled chicken and burgers. This is so stinking simple to use. It doesn’t have a ton of ingredients and you’ll find that many of the recipes use the same foundations. Meaning, less big trips to the store. Many of them are only 4 steps. They taste great and are low in fat and sodium. Perfect for that lean look.   Armed with this, I cannot go wrong. Awesome book. Changed my life in the kitchen.  Check out Muscle Chow.

To Your Health,

Marc David
“The NoBull Muscle Guy”

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Final Day to Get 50% Off

50% Fitness Book Sale

50% Fitness Book Sale

So today is the last day Nick Nilsson is running his insane “bailout” sale. It’s the final day, probably EVER, that you’ll be able to get all his books at 50% off.

This is a great opportunity to really stack your training book collection. He’s got some classics!

The last book of his I’m going to tell you about is actually the FIRST ebook he ever put out…”The Best Exercises You’ve Never Heard Of”…

This thing is PACKED with great exercises for your whole body! There’s some really cool stuff in here, especially if you like unique, effective exercises that get you strange looks at the gym.

If you’re happy with following the herd, this book is definitely NOT for you.

In it, you’ll learn…

- How you could be BENCHING 30 to 50 POUNDS MORE in a matter of weeks. Discover the secret exercise that shatters bench press plateaus.

- A bodyweight bicep exercise (you read that right!) that puts almost ALL the weight of your entire body onto your bi’s…imagine the growth you’ll get from THAT one!

- The way to create stunning washboard abs in record time with an exercise that can double and even TRIPLE the tension on your midsection.

- How you can exercise ANYWHERE and still get great results. Learn simple exercises you can do at home with a minimum of equipment that put expensive health club machines to shame.

- A revolutionary new exercise that will literally FORCE stubborn calves to grow. This exercise works the calves through their ENTIRE anatomical range of motion in one movement for maximum results.

- How to rehab or prevent Rotator Cuff injuries with an exercise that combines 3 different strengthening movements into one timesaving exercise. It can even help boost your bench press!

- How you can dramatically improve your performance in every sport you do. Add distance to your golf drives, speed to your throws, and power to your hockey slapshot or tennis serve. Unique core-training exercises will help you develop rock-solid abdominals and astonishing midsection power.

And that’s just a small sampling of all the different exercises you’ll find in the book. If you’re in a training rut, this is EXACTLY what you need to get out of it.

Click this link right now to sign up for the five complimentary exercises Nick wants to give you, delivered right to your email box for the next five days. When you sign up, you’ll receive your link so you can grab the book at half price.

Get Your 50% Discount Code

If you’d like to read more about how the exercises in this book can blast you out of training stagnation, click on this link now:

Learn More About The Best Exercises You’ve Never Heard Of

Yours truly,

Marc David
“The NoBull Muscle Guy”

P.S. Remember, today is the LAST day to grab all of Nick’s books at half price! Here are the links for all the books if you’re interested.

– Metabolic Surge – Rapid Fat Loss –

Sign up here ->
Learn more here ->

– Muscle Explosion – 28 Days to Maximum Mass –

Sign up here ->
Learn more here ->

– The Best Exercises You’ve Never Heard Of –

Sign up here ->
Learn more here ->

– The Best Abdominal Exercises You’ve Never Heard Of –

Sign up here ->
Learn more here ->

– Gluteus to the Maximus – Build a Bigger Butt NOW! –

Sign up here ->
Learn more here ->

– Hybrid Training –

Learn more here ->

– Specialization Training –

Learn more here ->

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Join Me for a Free Muscle Building Teleseminar

When I got the invitation from wellness and relaxation expert, Konstantin Koss, I jumped on the opportunity to do a muscle building teleseminar. I believe that if I can get my message out there and help just one person get over a plateau or give somebody a single technique they can use to build more muscle in the gym or burn some fat this year…

Then I’ll do it.

I’m going to tell you some of the techniques I’ve used to build muscle over the last 17 years along with observations and candid conversations I’ve had with other experts and average Janes and Joes that changed their bodies.

Go Here Now and Sign Up for the Call.

Even if you cannot make it, sign up anyway to ensure you get the details on how to download the recorded call so you can listen to it later.

You’ll be able to submit your questions after that. We’re also going delve into fat loss as well, so if you’ve got questions about getting lean, don’t be shy to jump in on this call, too.

You’re also going to get access to 4 more interviews…

• Zach Even-Esh on how to gain the most amount of weight in the least possible amount of time … even if you’re totally lazy

• Nick Nilsson: On shattering genetic inhibitions … information any hardgainer would kill for

• Lee Hayward: How to get your training to the next level and pack on a guaranteed 25+ pounds in just the next 3 months

• Sebastian MacLean: How to gain muscles NATURALLY almost like you were on steroids

If you are like me, you’ll put this off.  Go now, sign up even if you can’t make it.  Use whatever e-mail address you want but get the information so you can listen live or download it later at your leisure.

Do It Now and Sign Up for the Call Even If You Can’t Make It

Good stuff – see you on the call!

Marc David
“The NoBull Muscle Guy”

P.S. – I’m sure that once is the call is over, there will a recording made available in case you can’t make it.  That recording and the transcript will be posted to this blog for your listening and reading.

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