Easy Chicken Fajitas

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This is post by NoBull Author, Mike Boyle

Easy Chicken Fajitas

Ingredients:

  • 2lbs chicken breast
  • 1 green bell pepper (cut into strips)
  • 1 red bell pepper (cut into strips)
  • 1 large onion (thinly sliced)
  • 1tbsp chili powder
  • 1tsp cumin
  • 1/2tsp garlic powder
  • 1/2tsp salt
  • 1tbsp olive oil
  • 1/4c water

Crock pot or Slow cooker

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How to Lose Stubborn Lower Belly Fat

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How do I lose belly fat on my lower abs without losing muscle mass?

burn belly fat

Question:  How do I lose belly fat on my lower abs without losing muscle mass?

This is a very common question for both men and women, especially as they approach levels of leanness to where they can see a six pack emerge but now it's that last bit of stubborn bit of body fat.  The question then becomes, how do I lose that lower belly fat?

  • More crunches?
  • More cardio?
  • Higher reps?
  • Liposuction?

I thought it might be more informative to add my own answer along with 2 other fitness experts in the field.  Both Mike (male) and Stephanie (female) answered below.  Both of them have achieved phenomenal success in reaching low levels of body fat and have eliminated that lower belly fat without sacrificing muscle mass and undergone no surgery to do so!

You will notice an overlap in our answers.  It's not because we hopped on a conference call and got our stories straight.  It's because we all went thru the same frustrations and we all ended up with the same conclusions.  That's the real reason why we sound somewhat alike in our responses to a very common question.

Answer:  NoBull Author, Mike Boyle

"Since no one exercise will help you lose lower belly fat, I recommend HIIT cardio. HIIT cardio will help you burn fat while helping you maintain muscle mass. 2-3 HIIT cardio session per week along with following a high protein, moderate carb, low fat diet should help get rid of that unwanted fat. Lastly dont shy away from training heavy, going heavy on exercises like Squats and Deadlifts are going to help maintain the muscle mass you already have."

Answer:  Stefanie O’Donnell of CougarFitness.

"There are three tricks to losing body fat without losing muscle mass. The first is to burn off body fat slowly. When trying to simultaneously get rid of fat, while maintaining or even gaining muscle, the best approach is to zig zag your calories throughout the week. I would recommend a 20-30% deficit (from your maintenance calorie level) for three days in a row, followed by one to two days at 5-10% over your maintenance calories. The second trick is to keep your protein intake high (1.25-1.5 grams per pound of bodyweight) and spread your portions of protein out evenly over five or six meals. Lastly, heavy weight training is a must to spare muscle mass when dieting down. Limit your cardio to after lifting, or later in the day, but make sure to get in 30-45 minutes of cardio 5-6 days a week. Note: body fat will come off last where you put it on first, so you may get lean everywhere else first, but be patient, as belly fat too, will eventually be burned off."

Answer:  Marc David of BodybuildingSecretsLive

"As much as I'd like to add, these 2 beat me to it.  The belly fat is the last to come off in most cases.  Men typically store fat in the abdominal region and even if you get to 10% body fat which is lean, any fat you do have that is visible will probably be around your abs, specifically what appears to be the lower abs.  At this point, Zig-Zag nutrition (lower calorie days with maintenance calorie days) helps to keep your body guessing what's next.  Weight training is extremely important to ensure no muscle is lost.  You don't do this thru higher reps and lighter weight.  You keep pushing hard but with reduced calories.  Lowering your carbs (not zero carbs) will help to burn more fat.  You might have heard of carb cycling?  Protein intake should be high to ensure muscle is spared.  Cardio is a tool but will be used more frequently during times when you want to shed fat vs. just regular maintenance or for general fitness.  However, excessive cardio is not recommended as you don't want to go into too much of a deficit or hinder your ability to recover.  Stubborn belly fat is the last to go and there's really no secret.  It's where it gets REALLY hard to lose that bit of fat and it separates us from them (the really dedicated)."

Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding

Is a Weight Gainer Bad for You?

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Weight Gainer Protein Powder

Question:  Marc, I’ve been told that I need a LOT of calories to gain weight.  I’m having a bit of an issue eating so much food.  My trainer recommended a weight gainer.  But are weight gainers bad for you?  What’s your take on weight gainers for people who need those extra calories?

Answer:  The quick answer is “A weight gainer isn’t bad for you” than any other type of protein powder.  It all depends on the types of protein, the quality of the calories and how you end up using it.  If you search around on the Internet, you’d think you found the worst possible thing to take when trying to put on muscle!

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The Effects of Creatine on a Bodybuilder’s Physique

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Creatine, arguably the most powerful, legal, sports supplement on the market for over a decade, is not much more than a combination of amino acids. Creatine was not invented by any supplement company it was discovered in 1835 by a French scientist and philosopher named Michel-EugèneChevreul.

While there are many benefits to Creatine beyond exercise (brain, heart, the body’s production of growth hormone, anti-aging effects, fatigue, muscle atrophy, Parkinson’s disease and more) many bodybuilders look for the immediate physical results of this dietary sports supplement. Let’s take a look at the effects of Creatine on a bodybuilder’s physique.

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How Creatine Supplements Affect Muscle Growth

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I’m sure by now that you are well aware of the popular sports supplement called Creatine. What you may not be aware of is how Creatine supplements effect muscle growth.

Let’s start by looking at the most basic requirement of building muscle. It’s called exercise. What’s needed for exercise is energy. Energy is simply the capacity for doing more work. Because building muscle takes energy, Creatine supplementation and the saturation of Creatine in your body’s stores helps give you more energy when you need it most. Those last few repetitions at maximal power when you are at muscular failure.

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Creatine and the Safety for Teenagers

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Continually in the news people see the questions about creatine and the safety for teenagers.  Especially in high school sports where in some cases the supplement has been banned.

In fact, the best general article to read when it comes to creatine side effects is The Truth About Creatine Side Effects. You’ll certainly understand when you read that creatine article that in general, the side effects of this supplement are minor and usually related to stomach discomfort. This rule applies to “individuals” in general. But I’m getting ahead of myself…

Creatine is not a steroid. Creatine is a naturally occurring substance is generally safe for men, women and teenagers.

Before the teenagers (under 18 crowd) start cheering I’m actually going to state the opposite even though in my own non-medical opinion I feel there’s no peer research to show any negative side effects.

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Low Carb Brownie Recipe

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This is post by NoBull Author, Mike Boyle

Low Carb Brownie

Ingredients:

  • 1 whole egg
  • 2 scoops whey protein (chocolate or vanilla)
  • 2 tbsp ground flaxseed
  • 1/4 cup water (more or less depending on consistency)

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It’s Beginning to Look Like TRX

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TRX Suspension Trainer

When the UPS guy showed up at my door and left this box, I caught a glimpse of what might be under the tree for me from “Santa.”

No religious message here folks.  Just me, excited that my future holds some type of suspension training.  I think this will integrate nicely with traditional bodybuilding myself.

Just wishing everybody a great day!

Marc David – CPT
“The NoBull Muscle Guy”
Author of NoBull Bodybuilding

PS - Worried about packing on a few extra pounds?  Don’t be.  That whole 10 lbs between Thanksgiving and Christmas was debunked.  The average weight gain is around 1 lb.  There’s a Holiday Survival Guide full of tips for you to use this season if you are worried though about overindulgence and temptations.

The Top 10 Foods to Eat to Gain Weight

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List of Foods to Eat to Gain Weight

When I hear of another story of a person desperate to gain weight being told to boost their protein intakes and chow down on vegetables while keeping their carbohydrates low, I CRINGE!

You show me a bodybuilder who’s on a high protein, low carb nutrition plan and I’ll show you a skinny person.  Now don’t get me wrong, there are times when I use lower carbs to my advantage but if you want to put on mass (weight and muscle) you will need to fuel your body, add in extra calories and it’s not going to be from lean chicken and broccoli.

Here’s a quick list of foods to eat to gain weight.

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High Protein Breakfast Muffin

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This is post by NoBull Author, Mike Boyle

High Protein Breakfast Muffin

Ingredients:

  • 1/2 cup or 60 grams oat flour (used Bob’s Red Mill)
  • 1/2 ripe banana
  • 4 egg whites
  • 1 scoop vanilla whey protein
  • 2 tbsp splenda
  • 1/8 tsp salt
  • 1/4 tsp baking soda
  • 1/8 tsp baking powder
  • 1/8 tsp vanilla extract
  • 15 grams crushed walnuts

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