Meal Prep Made Easy With Training Day Cafe

With everything, a well thought out and planned meal prep will ensure that you are successful when it comes to dieting. Today we have many options that will allow us to be successful as long as we dedicate a small amount of time towards making the right choices when it comes to the food that we eat. If you are one of the people that simply don't have time to cook and often make excuses as to why you can't eat healthy, a meal prep company could be right for you. My personal meal prep company of choice is Training Day Cafe. They are located in Surrey.BC and serve the lower mainland in BC with outlets in Maple Ridge as well as Abbotsford. With a wide range of option to choose from, Am and the staff will custom make your meals to fit your goals. Here is how the process will look.

Step 1: Log on to the Training Day Cafe website

Under the menu tab located at the top of the page you'll find the meal prep section. Once you click on that link, you'll see all the featured meals as well as options to customize each meal. Simply select the meals and the portion sizes that you'd like and write them in an email.

At this current time, you must email the team your email and they will confirm with you the price and let you know about pick up times.





Step 2: Pick up meals from one of their pickup locations 

Picking up your meals are easy and fun! Your meals will be ready for pick up on arrival and waiting in the fridge with your name on it. This is going to make it super easy for a quick in and quick out trip that will safe you time.

Step 3: Take out of the fridge and enjoy a well balanced diet

Custom meals comes in a microwavable safe container and it's as simple as taking it out of the fridge, heating it up in the microwave if you desire, and enjoying. Simply recycle the container once you are finished without having any dishes to clean.

Thank you VBlog

Are you Starting the Day off Right?

As an adult i hope it's safe to say that you are taking a multivitamin... right? If not, i can't even begin to think about where to start in order to tell you all the benefits to taking one first thing in the morning. Not only does is regulate your body and promote overall good health, but it increases energy and allows your body to better utilize all the food that you ingest. In this day and age you can find many vitamin packs on the market that take care of everything you'll need in a one-a-day package. These are great because they take the guess work out of mix and matching products if you don't have the basic knowledge. You'll pay a little bit more but it's still worth it to do so in the end with it being around $1 a day. It's important to get all of your essential vitamins and minerals with a health dosage of omega fats. If you eat clean, likely you need to supplement your diet with an omega 3-6-9 in the morning to your daily recommended intake. If you don't eat so clean, you'd want to choose an omega 3 capsule because you'll be getting enough omega 6-9 from food. Omega 3 is the most important omega to obtain from supplementation because with the modification of food today it's almost eliminated the naturally occurring omega 3 within the foods. Of course with the exception of fish, but even farmed fish don't have the same level of omega 3 as the fresh wild fish. Another additive that I like to include with my morning vitamins is some form of liver detoxifier. Live care is important and the most common form of supplement is milk thistle.

Benefits Of Oatmeal For Athletes

As an athlete you need quality complex carbohydrates that will fuel your body throughout the day and during your workout. Oatmeal as a complex carbohydrate is said to me one of the best to consume with breakfast in the morning to not only break the fast from the night, but also to generate a quality energy source to power you through the day. It's also very inexpensive and easy to prepare in minutes. Along the taste of oatmeal can be bland, but with adding cinnamon, cocoa powder, or your favourite fruit, the taste becomes incredibly delicious and one of my favourite meals of the day.

Addition benefits include

• Regulate cholesterol 
• Lower Blood Pressure 
• High in fiber 
• Stabilizes blood sugar levels
• Protects against heart failure
• Enhances immunity response to disease 

Product You Just Can't Live Without

With so many products on the market today, how do you ever decide what you need and what you don't? I put together this short list of products that I wouldn't go a day without using.

1. ISO XP (Chocolate) - A great source of quality protein, 50 grams per scoop. 

2. CytoSport L-Glutamine  - Most abundant amino acid found in the body and you can't overdue it. I try to hit 20 grams a day across 4 servings. 

3. CytoSport Monster Amino - Basic building blocks of muscles that will allow you to recover quicker. Also helps to keep you anabolic and preserve muscle. 

4. Revolution Omega 3 Fish Oil  - 3 times a day with loads of health benefits as an athlete.

5. Animal Pak - Best Vitamin Pak on the market for serious lifters.

Now you have the 5 basic products you shouldn't go a day without. 

Muscle Building Cream Pie Filling Dessert

When i discovered this meal I honestly thought it was better than any ice cream i've had this year. The texture is more little a Boston Cream pie filling, but the richness is something to truly be desired. As a nice bonus is the fact that it's made with 3 simple ingredients that will provide you with quality protein and healthy fats. If you only make one of my recipes this year, this is the one to try.

In a blender place the following ingredients:

• 50 grams of casein protein
• 1 tbs of natural peanut butter 
• 225 ml of coconut water 

Give Your Protein Shake A Boost With Cinnamon

Simply add Cinnamon to your protein shake and gain the following benefits:

• Lower Cholesterol 
• Regulate Blood Sugar
• Boost Immunity
• Help prevent clotting
• Reduces Pain

If you ended up purchasing a bad tasting protein you can also improve the taste with this little tip.

Basic Supplements For Muscle Building

Having the basic principles covered when it comes to supplementation is important to promote maximum muscle building potential. You stimulate your muscles in the gym and you grow outside of the gym. The products that I recommend people start with are products that will help you recover quicker so that you can get back in the gym and hit it hard again with the most amount of effort. You really should never go without these 4 basic products in your diet.

#1) Sport Specific Multivitamin 
A vitamin pack designed for athletes is the very first thing that you should include in your diet as it will generate energy for you and get your going on the right path towards achieving your daily recommended intake of most vitamins and minerals. As an athlete you require more than your average person so taking an advanced package is a must.

#2) Quality Whey Protein
A quality whey protein like ISO XP will dramatically help your body during protein synthesis to repair your muscles after you damage them during your workouts. Keep that in mind as protein helps repair muscles, not increase the size of them as most people think. As a general rule of thumb if you are looking to build muscle you should be aiming to consume 1-1.5 grams of protein per pound of body weight per day. Supplementation will help bring you up to that level after consuming real foods. Note protein should compliment your diet in terms of protein consumption not replace real food.

#3) Greens Product
Greens products are important because they are a potent formula of natural fruits and vegetables that are high in vitamins & minerals. These products are designs to detoxify the body and keep you in an alkaline state. If the body is acidic it cannot build muscle, so keeping it in an alkaline state is important. Another way you can do this is to drink plenty of water daily.

#4) BCAA
BCAA products are the basic building blocks of muscles and will drastically improve your recover time. Having an abundance of BCAA's in your system will prevent muscle breakdown and keep you anabolic (muscle building state).

Pre-Work Stak For Monster Pumps

This pre-workout stak has been something that i've continually gone back to using time after time because of how well it works. Not only does is pack a great mental punch, but it brings along very critical BCAA's and glutamine that will help keep you anabolic and protect your muscles from breaking down.

The Monster Stak
#Monster Pump
#Monster Amino
#CytoSport L-Glutamine

**I am not affiliated with cytosport and take this stake because I truly believe it works**

Chocolate Coconut Explosion Shake Recipe

Ingredients

2 Scoops of ISO XP chocolate protein
1 tsp of organic cocoa powder
1 tsp of coconut oil
10 oz. of water
6 ice cubes

Blend Smooth And Enjoy :)

Muscle Building Salad With Amazing Taste!

Just because you are on a calorie restricted diet doesn't mean that the food you eat has to be boring. I'm always looking for ways to make a plain meal into something that will satisfy my tastebuds. On todays menu is a ground sirloin avocado salad that packs a punch.

Ingredients:
8 Oz. Ground Sirloin
1 Medium Sized Avocado
4 Cups of Romain Lettuce
Dash of Chili Peppers
Dash of Cracked Black Pepper
Hot Sauce for dressing

Place all contents in a bowl and consume. The nice thing about this meal is that it combines high protein-high fat foods in a well balanced meal that will satisfy you and keep you trim. Low/no carb makes this great for a lunch or dinner meal when carbohydrates aren't needed to fuel your body. You don't need to include the spices or hot sauce but it'll help boost your metabolism.

'Ridiculous Pumps' Part 2 on The Road To The UFE Pro Show 2012

Healthy Dinner For 6 Pack Abs

If you've been following me you'd know i'm in full out contest prep now and my calorie intake has been reduced. Here is the dinner I had this evening approximately 60 minutes after my evening weight training session.

Healthy Dinner:
8 Oz. Chicken Breast
1/2 Cup Quinoa
1 Green Pepper
1 Cup Peas

Condiments:
Sweet With Heat Mustard
Cayenne Pepper

Understanding Protein Powder

It seems more and more people are looking to protein powders to support a healthy lifestyle and increase their protein intake for the day. Not only do I believe this is a great option, but I utilize this tool to help me in my fitness journey.

Protein Source: On the market you can find a wide range of protein such as: whey, casein, hemp, milk, egg, soy, brown rice, goat milk, and plant based. They all have different properties that will be absorbed in the body at differing rates. Depending on your desired goals will determine what form of protein is best for you. Note that the majority of proteins on the market today are protein blends that combine a number of the proteins above into one particular mixture. It's been shown that the best protein source comes from cow -whey and casein. Whey is a fast absorbing protein compared to casein which is slow digesting.


Protein Form: This is the part that often gets confusing for most people because they don't understand the difference in the form of protein.

Concentrate: This is the cheapest form of most protein as it contains a slightly higher level of fats and carbohydrates. Visually this form of protein is often clumpy and harder to mix.

Isolate: Is the most pure form of protein that contains less fats and carbohydrates than concentrates. It is also easier to mix and can be absorbed in your stomach quicker than concentrated protein. This is ideal for post workout consumption as you'd ideally like to deliver the protein to the muscles as quickly as possible.

Hydrolyzed:  Is a form of protein that has been broken down into smaller fractions that can be absorbed quicker into the bloodstream compared to concentrates and isolates.

Additives: To maximize muscle growth and recovery you'll find that companies place a wide range of other ingredients into the powder. You truly get what you pay for and this is what separates a $20 protein from a $45 protein. Some of the most common additives found in proteins today are: creatine, glutamine, arginine, CLA, GLA, MCTs, Omega 3's, vitamins, minerals, fibre, and digestive enzymes. Keep in mind that it's not how much protein that you put in your mouth that counts, but rather how much of the protein your body absorbs and delivers to the muscles. These added ingredients all help the body utilize the protein.

In conclusion you want to stay away from the hype and marketing of products that make them seem appealing to the eye. It's not how it looks that counts, but rather it's whats inside that will benefit you.

Healthy Ice Cream Fit For Life

Healthy Ice Cream made at home in minutes that will satisfy your cravings without the weight gain.

What You'll Need:
Chocolate Protein Powder
(I used ISO XP)
Cocoa Powder
Frozen Berries/Fruit of choice
(I used mango, blueberry, raspberry, and blackberry)
2 cups of cold water

How to Make It:
1) Place the above ingredients into a blender and blend until the completely smooth.
2) Place into a bowl and consume
3) If you prefer a harder texture put the bowl into the freezer for 2 hours

Protein Pudding Made Easy & Better!

I can't even explain in words how incredible this protein pudding honestly tastes. It's far better than making it by the instructions on the label and it delivers quality protein to help with muscle recovery.

What you Need:
1 Fat-Free Pudding Mix
1 Scoop ISO XP Chocolate Protein
1 Cup of Water

How to Make It:
1)Place the protein powder in a bowl and mix with 1 cup of water until it's completely absorbed.
2) Continue to mix as you slowly add the pudding mix into the bowl and continue to mix for 2-3 minutes.
3) Let settle in the fridge for 20 minutes

Not only does this recipe take out the dairy, but it replaces it with protein! Cutting the water in half from the instructions is needed because protein (with water) isn't as thick as milk. So excited that i'm going to eat it now!

12 Muscle Building Tips For Beginners

Looking back over my years of training I wish I knew these principles when I started. They aren't mind-blowing but I think they'll help you out as you begin your muscle building journey.

1. Get Strong -A stronger muscle is a bigger muscle.
2. Have More Sex -It's good for you and gives you extra motivation to make gains 
3. Deadlift -Don't neglect your back and the deadlift is the king of back exercises for adding thicken to your back.
4. Don't over work -Biceps, triceps, and deltoids are small muscles that do not need more than 10-12 sets total to stimulate growth.
5. Don't miss workouts -It's like building a castle with bricks. Each workout you put a brick or 2 on the wall, but if you miss a workout you take off a brick.
6. Eat! -If you think you are eating enough food you most likely aren't. Make the biggest meal of the day the one after your workout.
7. Eat more red meat, eggs, and drink plenty of water
8. Sleep like a baby! -Minimum 8 hours os sleep is needed to recover and build.
9. Start with beginner workouts -Don't try and do the advanced level workouts if you don't know proper form. You'll develop these skills over time.
10. Research, Research, Research -Knowledge is power, the more you know, the more you'll grow
11. Eat Fat To Stay Lean -You need healthy fats to stay lean. Avocado, olive oil, coconut oil, almonds, mixed nuts, and peanut butter are all great sources of healthy fats
12. Listen to people that have done what you want to do. -People that have lived it know what it feels like, they understand what needs to be done, so listen to these people. 

Survival Guide For A Fit Summer Cookout

In the middle of summer we always see invitations to cookouts come our way and as bodybuilders/physique models it can be a scary thing. Do we bring out own food and get laughed at from others? This happens most of the time.. but it doesn't have to be if you do what I do.

Protein: If they have grilled chicken breast you are golden! If not, it's not so bad to grab 2 beef burger patties and eat them alone or wrap them in lettuce. This will allow you to reduce the simple carbohydrates from the buns.

Carbohydrates: These are the things that you really want to stay away from because they are simple carbs from white buns or most likely potato salads that are filled with fatty dressings. The best option is to have one corn on the cob as the carb and keep it light.

Dessert: This can be the hardest table to stay away from as you'll see many incredible temptations and you'll be packing in a 1000 calories in no time. The best option is to avoid it all together, but if you do need a light something opt for fresh fruit salad. Happy Grilling!

Road To The UFE North American Championship

Eating Your Protein Can Be Like Eating Dessert

Are you tired of drinking your protein post workout? If you ended up buying a horrible tasting product or simply can't stand the taste of it, i'd suggest you look at eating it instead! I'm a big fan of food and i'd much rather eat my food over drinking it any day. I've always looked for ways to make things different as being on the same diet now for over 8 months can play mental games with you, so eating my protein has been a way to mix it up a bit.

How: Place your protein in a bowl and mix it with a small amount of water. I'd suggest starting with about 5 tablespoons of water and add 1 tablespoon at a time until it becomes a pudding like mixture. Myself I use ISO XP whey protein, but depending on your protein will vary in the amount of water needed. This pudding like protein mix can be consumed straight for a dessert like experience or you can use it as a chocolate dip for fruit. It's not rocket science rather it's a smart way to keep things interesting. Let me know if you try it! Tweet me, email me, or post on my Facebook page. Eat Well, Live Fit!