Supplements And Snacks For Paleo Dieters

Protect your foundation of health and performance with these paleo-friendly supplements and snacks!

If you’ve recently taken the leap into a variation of paleo or primal dieting, you no doubt noticed that quite a few things immediately disappeared from the menu. Depending on which interpretation of this approach you follow, most (if not all) dairy and grains aren’t options anymore. Processed meats and a variety of snacks might also be gone.

In a world with an increasing number of choices, cutting a few options out can feel liberating. There’s one less decision to make, and you can focus that much more on the sort of high-quality, nutrient-dense foods that characterize the best versions of paleo eating. However, cutting out food groups also has a downside; if you don’t take in the specific nutrients you used to get from those foods, your health and athletic performance may suffer.

Yes, I know that paleo man couldn’t take pills and powders. Get over it! With just a couple of strategic supplement choices, you can turn this dietary approach from a struggle to a performance powerhouse. Make sure you have these five in your cave!

1

B Vitamins

Organ meats are some of the best sources of B vitamins out there. So…are they part of your paleo menu? How about shellfish, another great source of B-12 and other vitamins? Are you getting one of the two regularly? B honest! Most people skip them for a number of reasons: taste, difficulty in preparing, expense…taste.

B vitamins, which are found in grains, play an integral role in converting the food you eat into energy. a grain-free diet makes these vitamins hard to come by!

Hey, I get it; Liver’s not for everyone. But if you’re not eating it, those nutrients have to come from somewhere. Yes, tasty tubers provide an abundance of vitamins and minerals, but grains themselves are a powerhouse of B vitamins. Without them, your intake definitely takes a hit.

Why does this matter? B vitamins play an integral role in converting the food you eat into energy, among many other crucial functions. Slack on these and your WODs will start turning into NAPs. Consider a B-complex supplement to safeguard against this.

2

Calcium

If you’ve told the cow to moove over, make sure you’re getting enough calcium to compensate. Yes, leafy greens are a good source of calcium, but as with organ meats, the ideal version of paleo eating often takes a back seat to the most convenient one.

Blame modern life—but also make sure you’re getting enough calcium. It plays an integral role in bone strength and muscle contraction, along with too many other processes to list here. There’s simply no need to jeopardize your gains or health while following a paleo approach!

3

Paleo-Friendly Protein Powder

Paleo eating at its best is rich in a wide variety of micronutrients—and that’s great. But are your macronutrients up to snuff? Protein on the paleo approach can be hard to get enough of, since grass-fed and (ideally) locally sourced meats are, let’s face it, expensive. Plus, a post-workout steak on the go simply isn’t convenient. Sorry!

Beef and egg-protein powder is an excellent Paleo-friendly protein option to have post-workout, or throughout a busy day!

So when you need a quick blast of protein, look no further than a dairy-free protein powder. Rather than whey or casein, proteins like MHP’s Paleo Protein are made with a combination of beef and egg proteins. If you train hard and have ambitious athletic goals, this is a no-brainer.

4

Paleo-Friendly Energy Bars

So, what did primordial man eat in a pinch? The original portable snacks: fruit, nuts, seeds, and honey. When the time comes for you to get calories on the go, grab a bar made of these staples.

Paleo often goes wrong for people when they try to get too cute or restrictive about carbs. When you’re staring down a tough workout or a business meeting, it’s OK to reach for foods that will give you some quick, sustained energy.

5

Jerky and Nut Butters

Eating paleo while traveling can be a major pain in the primal rear. To make your life easier and more delicious, stock up on snacks such as beef jerky and cashew butter.

A cashew, or almond butter is a delicious way to take in an abundance of healthy fats!

Jerky is easy to pack, is laden with protein, and stays fresh for a long time. People have known this for thousands of years, but many of us have forgotten as fresh meat options have sprung up all around us. Rediscover dried protein, and stock up on it!

If you’re strict about paleo, you may have cringed when you learned peanut butter often doesn’t make the cut. Fortunately, delicious cashew butter is on the menu. This easy-to-pack option may turn out to be your new favorite go-to snack!


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I Tried The Tea The Kardashians Post On Instagram, And This Is What Happened

Let me spill the tea on Fit Tea.

If you’re one of the millions of people who follow the Kardashians on social media, you’ve *PROBABLY* seen one of their Instagram posts where they’re clutching a bag of Fit Tea in one of their assorted Calabasas mansions:

Instagram: @kyliejenner

They usually caption their picture with something about how they couldn’t survive without the beverage, but ? SURPRISE ? they’re getting paid to sponsor the product!

Instagram: @khloekardashian

OK, so the Kardashians LOVE shilling for Fit Tea. But how trustworthy is a fitness tea endorsed by Kris Jenner’s spawn ? could it possibly work, or is it 21st-century snake oil?

OK, so the Kardashians LOVE shilling for Fit Tea. But how trustworthy is a fitness tea endorsed by Kris Jenner's spawn ? could it possibly work, or is it 21st-century snake oil?

instagram.com

The ingredients listed on Fit Tea's packaging are rooibos, green tea, ginger, oolong, pomegranate, stevia, guarana, citric acid, sea salt, lemon juice, honey, matcha green tea, and garcinia cambogia extract. A full explanation of what each of these ingredients does according to Fit Tea can be found here. On its packaging, Fit Tea also advertises as a “blend of all natural ingredients” that “promotes fat burning & weight loss,” while it also “improves your immune system” and “soothes & cleans your digestive system.” So there's a lot going on here.


View Entire List ›

I Tried The Tea The Kardashians Post On Instagram, And This Is What Happened

Let me spill the tea on Fit Tea.

If you’re one of the millions of people who follow the Kardashians on social media, you’ve *PROBABLY* seen one of their Instagram posts where they’re clutching a bag of Fit Tea in one of their assorted Calabasas mansions:

Instagram: @kyliejenner

They usually caption their picture with something about how they couldn’t survive without the beverage, but ? SURPRISE ? they’re getting paid to sponsor the product!

Instagram: @khloekardashian

OK, so the Kardashians LOVE shilling for Fit Tea. But how trustworthy is a fitness tea endorsed by Kris Jenner’s spawn ? could it possibly work, or is it 21st-century snake oil?

OK, so the Kardashians LOVE shilling for Fit Tea. But how trustworthy is a fitness tea endorsed by Kris Jenner's spawn ? could it possibly work, or is it 21st-century snake oil?

instagram.com

The ingredients listed on Fit Tea's packaging are rooibos, green tea, ginger, oolong, pomegranate, stevia, guarana, citric acid, sea salt, lemon juice, honey, matcha green tea, and garcinia cambogia extract. A full explanation of what each of these ingredients does according to Fit Tea can be found here. On its packaging, Fit Tea also advertises as a “blend of all natural ingredients” that “promotes fat burning & weight loss,” while it also “improves your immune system” and “soothes & cleans your digestive system.” So there's a lot going on here.

Smith Weintraub said the ingredients in the tea are “generally safe” to consume, but recommended those who are sensitive to caffeine do not drink it.

Two ingredients, however, stood out: the garcinia cambogia extract and guarana. Garcinia is a weight loss supplement and appetite suppressant according to Smith Weintraub, but “evidence supporting its use and backing its safety is limited,” she said. EEEP! As for guarana, it's frequently found in energy drinks for its naturally high caffeine content, according to Smith Weintraub.

Oh, and this should be obvious, but Smith Weintraub said the tea alone isn't some magical weight loss cure-all: You've ALSO got to exercise and consume a balanced diet.

Sam Stryker / BuzzFeed

OK, so it sounded like Fit Tea was safe to drink ? so I ordered it and got ready to guzzle some Kardashian Juice. Full disclosure, this is me and my body:

I'm an active, 25-year-old guy who usually weighs around 155 pounds. I wasn't counting on burning off pounds from drinking Fit Tea, because I simply didn't have a lot of excess weight to lose prior to this project. Rather, I was interested to see what the drink tasted like and how it made me feel. Simply, is a fitness product hawked on social media by reality TV stars safe to drink — and does it actually work?

Instagram: @samstryker

Getting started is the hardest part.

Getting started is the hardest part.

Even though I had a registered dietician tell me it was safe to drink the stuff, I was still very nervous to begin drinking $25 worth of poop tea. The stuff seemed very scammy, and I was nervous about how it was going to affect my digestive system. Like, was I constantly going to be needing to go no. 2? Was I going to be chugging Pepto Bismol? Would Kris Jenner pay for my medical bills if the stuff made me sick? And I wasn't just going to be drinking one cup of tea. I ordered the “14 Day Detox,” meaning I was committing to two weeks of the stuff.

It didn't help that when I told co-workers about my project, they told me they thought I'd be contributing heavily to BuzzFeed's plumbing bill over the next few weeks.

Sam Stryker / BuzzFeed

Some of my co-workers were supportive of the journey I was about to undertake:

Some of my co-workers were supportive of the journey I was about to undertake:

Sam Stryker / BuzzFeed

And some definitely had some “interesting” ways of showing they had my back through the process:

And some definitely had some "interesting" ways of showing they had my back through the process:

Sam Stryker / BuzzFeed

It pretty much tastes like normal tea.

It pretty much tastes like normal tea.

It's very ginger-y, but otherwise this tastes like regular tea. (You're allowed to mix in honey or lemon for flavor, but I don't carry spare lemons on me so I passed.) Once I got used to the taste, I actually didn't mind drinking it (and I only had to drink one cup a day).

Sam Stryker / BuzzFeed

Yes, you will be regular. ???

Yes, you will be regular. ???

Without getting into the gory details (this is a family website) I went EVERY. SINGLE. DAY. And this is only from drinking a cup of tea a day for two weeks! I am proud of my bowel movements to begin with, but I felt like my stomach was working harder than whoever contours the Kardashians. This leads me to ask: Do the Kardashians poop a lot? Is that the secret to their success? I have questions!

Sam Stryker / BuzzFeed

The first few days are the rockiest.

The first few days are the rockiest.

For roughly the first half of my two-week Kardashian tea cleanse my stomach was definitely undergoing some action. It felt like the tea was knocking all the sludge off of my stomach and washing it away. It wasn't necessarily unpleasant, just a little unsettling because it was such an unfamiliar sensation.

Sam Stryker / BuzzFeed

I had a big dinner scheduled with friends during the first week of my cleanse. Right before dinner, I felt full even though I hadn't had much to eat that day, and I chalked it up to the tea. Even though I FELT full, I still ate a lot at dinner, because I knew I was technically hungry. (I'm a competitive swimmer, and I have a huge appetite.) This was probably the weirdest side effect of the tea: feeling full, but knowing your body is actually really hungry.

I kind of stopped craving caffeine.

I kind of stopped craving caffeine.

I normally knock back a Venti from Starbucks in the morning, and I usually have the capacity to keep going and reach for another cup or so. But after the first week of my cleanse, I started to notice something: I was struggling to finish my morning Starbucks, and I still felt alert and energized. I'm guessing this is probably because of all the caffeine in Fit Tea, but for a heavy coffee drinker, *NOT* feeling the need to grab a cup of joe is a BIZARRE feeling, to be sure.

Sam Stryker / BuzzFeed

Sure, I had gone to the bathroom more, and maybe my tummy felt a little less bloated than usual. Because of this, I felt a little skinnier — the type of skinny you feel after waking up in the morning when you haven't had anything to eat yet (and I didn't really have that much excess weight to lose to begin with). But I didn't really feel fitter OR like I was worthy of joining the Kardashian/Jenner family. That being said, I had EXTREMELY low expectations for Fit Tea. At best, I figured it would do nothing to me, but I was genuinely nervous it might screw up my stomach. And it didn't!

Final thoughts:

Final thoughts:

— Fit Tea didn't kill me or ruin my stomach!
— But it also didn't suddenly turn me into some fitness guru.
— It definitely impacts your stomach and bowel movements.
— I felt less bloated and even a little thinner, but it didn't feel like I had lost a noticeable amount of weight. (FWIW, I didn't weigh myself during this project.)
— Fit Tea keeps you really caffeinated.
— It tastes like normal tea.
— To be perfectly honest, I wouldn't be scared to use it again…but IDK what I'd really be using it FOR.
— I'm still not a Kardashian.

E!

I Tried The Tea The Kardashians Post On Instagram, And This Is What Happened

Let me spill the tea on Fit Tea.

If you’re one of the millions of people who follow the Kardashians on social media, you’ve *PROBABLY* seen one of their Instagram posts where they’re clutching a bag of Fit Tea in one of their assorted Calabasas mansions:

Instagram: @kyliejenner

They usually caption their picture with something about how they couldn’t survive without the beverage, but ? SURPRISE ? they’re getting paid to sponsor the product!

Instagram: @khloekardashian

OK, so the Kardashians LOVE shilling for Fit Tea. But how trustworthy is a fitness tea endorsed by Kris Jenner’s spawn ? could it possibly work, or is it 21st-century snake oil?

OK, so the Kardashians LOVE shilling for Fit Tea. But how trustworthy is a fitness tea endorsed by Kris Jenner's spawn ? could it possibly work, or is it 21st-century snake oil?

instagram.com

The ingredients listed on Fit Tea's packaging are rooibos, green tea, ginger, oolong, pomegranate, stevia, guarana, citric acid, sea salt, lemon juice, honey, matcha green tea, and garcinia cambogia extract. A full explanation of what each of these ingredients does according to Fit Tea can be found here. On its packaging, Fit Tea also advertises as a “blend of all natural ingredients” that “promotes fat burning & weight loss,” while it also “improves your immune system” and “soothes & cleans your digestive system.” So there's a lot going on here.


View Entire List ›

Guns of Summer: Earn Your Biceps Peak in Three Months

Time’s a-wasting! Take aim at bigger biceps now with this twice-a-week training plan so you can have the arms you want this summer.

Tank tops, open car windows, pools—yeah, summer was built to showcase a pair of impressive biceps. Are yours ready?

While the calendar might seem to say it’s already too late, the reality is that when it comes to a relatively responsive muscle like the biceps, you can make solid gains faster than you think. All it takes is a commitment to a more focused training and nutritional approach, while shedding past bad habits that held back your development, according to MuscleTech athlete Jase Stevens.

Here’s his three-month plan to build showcase arms before season’s end.

Not the Same Old Curls

Look around any gym, and there’s no shortage of dudes doing curls, but very few of them have impressive biceps. Why is a great peak so elusive? “That’s easy: ego lifting,” Stevens says. “Everyone’s trying to train the biceps with too much weight, using too much momentum, and not creating maximal tension on the muscle itself.”

Fortunately, the fix is easy once you discard the need to show off. “Lighten the load, and focus on getting a range of motion and a peak contraction during every single rep,” Stevens instructs. “The heaviest weight you can achieve 12 clean, controlled reps with before failing is optimal.”

With the ego-lifting error rectified, you can turn your attention to another mistake that, while not nearly as destructive, can make a big difference once you correct it: “Start supinating your wrist at the top of a dumbbell biceps curl,” suggests Stevens, whose own biceps speak for this tip.

Jase Stevens knows a strong biceps peak is the result of focused training and a committed nutritional approach.

“The function of the biceps is flexion of the elbow joint and supination, which is external rotation of the forearm,” he adds. “If you never supinate the wrist when you curl a dumbbell, you are never fully contracting the biceps, and you’re missing an opportunity for growth.”

Clinically Researched Gains In Muscle And Size! Go Now!

Your Peak-Building Plan

Now that you know how to curl, perform the following workout twice a week on nonconsecutive days as part of your overall training split. Stick with it, and it will help maximize both your biceps peak and overall mass over the course of the next three months.

The biceps are a responsive muscle group, so you can make solid gains faster than you think.

“By training twice per week, you’re focusing on increasing volume with biceps training,” Stevens says. “Make sure you train arms after rest days, on high-carb days, or when your energy is otherwise high. Having two dedicated arm days per week will help create some new stimulus.”

Guns of Summer Workout
1

Straight-bar wide-grip cable curl

3 sets of 12-15 reps

Straight-bar wide-grip cable curl Straight-bar wide-grip cable curl

2

Dumbbell Hammer Curl

4 sets of 10-12 reps, turning hands upward at peak

Hammer Curls Hammer Curls

3

Single-Arm Dumbbell Preacher Curl

4 sets of 12 reps, turning hand upward at peak

One Arm Dumbbell Preacher Curl One Arm Dumbbell Preacher Curl

4

Reverse-grip EZ-Bar Curl

4 sets of 12-15 reps (shown with barbell)

Reverse Barbell Curl Reverse Barbell Curl

5
Single-arm high-pulley cable curl Single-arm high-pulley cable curl

This workout begins with a wide-grip curl both as a warm-up and to target the inner head of the biceps, which doesn’t get much attention. Following with the hammer curl focuses more on the brachialis muscle—situated beneath the biceps brachii, it works as a synergist with it when you flex your elbow.

When you do the single-arm preacher curl, supinate your wrist as you bring the dumbbell up to full elbow flexion. Next up, performing reverse-grip EZ curls on the inner grip engages the outer biceps head and forearm muscles and helps strengthen and build the tie-in area around your elbow joint.

Finishing with high-rep single-arm high-pulley curls done strictly pumps more blood into the muscle and takes direct aim at your peaks.

Add a Partner Challenge

Intermediate and advanced bodybuilders with a partner can take this workout even further with an advanced technique tagged on to the dumbbell preacher curl: loaded negatives.

“After you’ve reached muscle failure on the concentric (lifting) portion of the movement and can’t complete another full rep, have your partner grasp the ends of the weight and lift it through the concentric portion of the rep to the top, then have him push down on the dumbbell as you resist and slowly lower it back down,” Stevens says. Your partner shouldn’t push hard—just enough to give a little extra resistance. Perform these loaded negatives until you can no longer control the eccentric portion of the movement yourself.”

“Having two dedicated arm days per week will help create new stimulus and increase volume.”

Another technique worth considering—but on a separate day from forced negatives, if you do them—is a challenge set. Stand facing your partner, perform reps until failure, then immediately hand off the bar to your partner so they can perform a set. Continue passing the bar back and forth until you’ve reached complete exhaustion.

With a partner there, you can add a couple of forced reps on the last set. This should be the final exercise of your workout—when done correctly, it’ll leave you unable to do much else.

Food for Taut

Following a well-designed biceps workout consistently is a critical piece of the growth puzzle, of course. However, you won’t make appreciable progress without the right nutritional approach to back it up.

“If you’re not consuming an adequate amount of protein, you’ll never have enough amino acids in your system to facilitate protein synthesis and support new muscle growth,” Stevens points out. “If you really want your biceps to grow, ensure you’re taking in 1 gram of protein per pound of body weight every day, spread out over 5-6 meals.”

Overall calories are important too, because you can’t add significant size on a weight-loss diet. “You need a caloric surplus, consuming more calories than you’re burning off,” Stevens says. “If you’re not in a surplus, you’ll have a hard time accumulating any new muscle mass.”

Eating protein is vital to muscle growth, but try to get it from healthy sources. Save the fast food for cheat days.

Of course, it may not be ideal to be in mass-gain mode over the summer, but you can strike a balance; eating 200-300 calories per day over your maintenance point is probably sufficient. This number is best discovered for your own body through trial and error, but a calorie calculator can provide a helpful staring point.

A final tip: “Definitely train your biceps on days you have a cheat meal, and eat that meal at least a few hours beforehand,” Stevens says. “The added calories, carbs, and salt will result in a high-energy, biceps-swelling workout.”

A cheat meal for the main course, followed by arms for dessert. What could be better? Hello, summer gains!

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Blending oats to powder = easier absorption of fibre ?

– I want to decrease the time of fibre absorption, I soak them and blend them to powders and bake them, is it right ?

– I love to eat cacao plums baked oats every day, but that´s 75 g of fibre = too much

– Or I just drink more water, becasue the fiber can´t be digested by the body ?

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Simple Rules For Getting Cut On The Go

Learn the 5 simple rules trainer Ron “Boss” Everline uses to help comedy superstar Kevin Hart and other top Hollywood clients cut fat on the fly.

When you fully dedicate yourself to the effort, getting lean can feel like a full-time job. After all, you can’t simply spend an hour in the gym a few times a week and expect major results. You have to change several aspects of your lifestyle, from how and what you eat, to how often you work out, to how much time you give yourself for recovery.

With all these adjustments, how can busy people like you and I—let alone the jet-setting celebrity crowd—find time to get fit? To learn more about successfully fitting fitness into even the most hectic lifestyles, we went to one of the busiest fit dudes we know: Los Angeles-based celebrity trainer and owner of Just Train, Ron “Boss” Everline.

To keep up with his clients—including one of the biggest comedic movie stars in Hollywood today, Kevin Hart—Everline flies alongside them, which puts him almost constantly on the road. There, it’s his job to meet the challenges posed by new digs every day and scouting out workout locations on the fly, while finding healthy food in hotels and on-set catering spreads.

Here are some of the lessons Everline has learned about getting ripped on the go.

1

Ditch the Calorie Counter

Once you set your goals, your first priority is to clean up your diet, making smarter choices throughout the day. “To get lean, you need to focus more on increasing lean proteins in your diet while limiting sugar, amping up water intake to prevent dehydration and to help keep you feeling fuller between meals, and lowering your sodium by choosing foods with less salt,” Everline says.

Lifters aside, many people don’t eat enough protein throughout the day. “You want to aim for 1 gram of lean protein per pound of body weight daily,” suggests Everline. “For every one of your 5-6 meals each day, include some kind of lean protein, whether it’s chicken breast, turkey breast, fish, eggs and egg whites, or a protein shake if that’s what you have available.”

Everline doesn’t make his clients count their macronutrients each day. “We travel so much, and while I make sure they eat a bit stricter, especially if they have to be ready for filming or a photo shoot, we have to do that without a stream of meal prepping and calorie counting,” he explains. “The ultimate goal is to motivate people to live healthier and adopt good habits. You’ll be able to maintain a lean body if you make many small changes and smarter choices.”

That means opting for an egg-white omelet instead of French toast, skipping the second helping, and drinking water instead of juice or soda, for instance. “Over time, you develop an eye for the right portion sizes. You’re soon able to look at a piece of chicken and know if the portion size is too big or too small.”

2

Drink to Slim Down

“You frequently hear about the need to drink a gallon of water a day,” Everline says. “While that’s an amount to aim for, you’re probably going to have to work your way up to that level over time.”

Everline recommends gradually building up your water intake over the course of a few weeks, to allow your body to adjust to absorbing more liquid.” Let’s say you drink four glasses on average—whatever size they may be—so to begin, just aim for six, then later eight, per day,” he suggests.

This advice, to be sure, comes with a warning. “During the first few weeks, you may find that you’ve gained some weight. That happens because your body hasn’t yet learned how to adjust to the higher water intake,” Everline says. “Over the course of a month or two, though, you’ll start to better eliminate extra fluids and drop that water weight. You’ll even get to the point where you’re craving water instead of juices or other beverages you previously consumed.”

3

Cycle Your Carbs

While a little more complex, Everline also suggests a carb-cycling system to many of his clients who are trying to drop body fat. “Again, I don’t make anyone count macros, but we will manipulate carb intake from day to day,” he says. “It’s a way to get your body to tap into fat stores rather than incoming dietary carbs for energy.”

Everline times his clients’ carb intake to coincide with higher-effort days and schedules lower-carb days in between. For instance, if you normally do a tough leg workout on Wednesdays, which involves a big muscle group, you’ll do a high-carb day on Tuesday to prepare, then a low-carb day on Wednesday, followed by a nearly no-carb day on Thursday. On your low-carb days, reserve the majority of your carbs for your pre- and post-workout meals.

“I aim for complex rather than simple carbs,” says Everline. “We try to stick with brown rice, quinoa, multigrain bread, couscous, sweet potatoes, and green vegetables. We also include some healthy unsaturated fats every day, like almonds and avocados.”

No matter what, food choices are more about finding balance than outright restriction. “I don’t complicate the diet,” he says. “I just teach my clients to respect their diet as much as they do that hour they spend training in the gym. I find out which healthy foods they like and which ones they don’t, and I don’t make them eat foods they hate. So if they like sweet potatoes, cool—that’s what we’ll have. And if they start having too much of a single food item, I’ll have them scale back. What I try to do is help them strike a balance.”

Fruit isn’t off-limits either, since it’s full of fiber and can help with sugar cravings. “I stick mostly to berries,” Everline says. “I also tell clients that if they’re craving sugar in the evening, they can eat fruit, but to limit their serving size as they get closer to bedtime.”

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4

Supp Smart

With less time than ever for whole-food meals, supplements have become an even more potent weapon for Everline to help keep his clients’ nutritional goals on track. “I’m a fan of using amino acids with my clients,” he says. “They’re the building blocks of muscle, and they’re helpful whether you’re trying to get bigger or get lean.

“I use Cellucor Alpha Amino before every workout. In addition to amino acids, it includes electrolytes (sodium and potassium) to help maintain key mineral balance and keep you hydrated during your workouts.”

Because of its fast digestion and high amino-acid content, Everline also recommends a post-workout whey protein shake like Cellucor COR-Performance. “Within 45 minutes of the end of my workout, I make sure to take in no fewer than 40 grams of protein, which is geared toward my body weight of 222 pounds.”

For smaller individuals, Everline recommends at least 25 grams of post-workout protein to maximize protein synthesis.

5

Get Intense, Then Back Off

As for training, Everline likes to cycle heavy and lighter weight-training weeks. “For the first week, we’ll go heavier in our exercises, and for cardio we’ll do 2-3 days of sprint intervals—for example, 20 minutes of one-minute sprints and one minute of recovery. In the next week, we’ll go 15-20 reps during weight workouts, then back off on the intervals to maybe 30-second sprints, or introduce agility drills.”

By cycling workout intensity and choosing exercises that involve multiple muscle groups, such as dumbbell squat presses, lunge variations, and power cleans, Everline is hoping to create a body that’s more than just show. “I like functional muscle—being ripped isn’t the only goal. I also want people to have endurance and be able to handle the challenges of their daily lives.”

Throughout such a program, motivation matters. “My clients have to deal with an extra degree of scrutiny; once you become fit as a celebrity and lose weight, you’re under a microscope if you slip back,” Everline points out. “No matter who you are, it’s about discovering what motivates you, what your individual goals are, and what you envision for your future self. It’s not limited to your fitness goals—it’s your goals in life.”

Part of that process is reminding clients that fitness is a long-term endeavor, and slip-ups happen. “You can mess up today, but doesn’t mean you’re starting over,” he says. “Just because you didn’t have a great Wednesday doesn’t mean you start over on Monday. Instead, I say have a better Thursday.

“As long as we make little improvements over time, that’s what matters,” Everline adds. “Motivation comes from a daily effort to want to be better. So if today isn’t the best day, that doesn’t mean tomorrow won’t be. That’s the attitude I try to get my clients to buy into: Your week doesn’t start on Monday—your week starts every day.”


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