Tuesday, December 27, 2011

Cucumber and Olive Appetizer


  • 1 large cucumber
  • 1 (3 ounce) package cream cheese, softened
  • 1/4 cup blue cheese salad dressing
  • 1 (1 pound) loaf cocktail rye bread
  • 15 pimento-stuffed green olives, chopped


  1. Using the tines of a fork, score the unpeeled cucumber lengthwise on all sides. Slice the cucumber into 1/4-inch thick rounds.
  2. In a small bowl, combine the cream cheese and blue cheese dressing. Spread the cheese mixture on the rye bread slices. Top with a slice of cucumber and a slice of olive.
  3. Serve a with a glass of chilled Riesling wine.

Double Tomato Delicious Bruschetta



  • 6 roma (plum) tomatoes, chopped
  • 1/2 cup sun-dried tomatoes, packed in oil
  • 3 cloves minced garlic
  • 1/4 cup olive oil
  • 3 tablespoons balsamic vinegar
  • 1/4 cup fresh basil, stems removed
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1 French baguette
  • Fresh mozzarella cheese, Sliced (1 large ball)
  • 1/2 cup fresh Asiago cheese, shredded finely


  1. Preheat the oven on broiler setting.
  2. In a large bowl, combine the roma tomatoes, sun-dried tomatoes, garlic, olive oil, vinegar, basil, salt, and pepper. Allow the mixture to sit for 10 minutes.
  3. Cut the baguette into 3/4-inch slices. On a baking sheet, arrange the baguette slices in a single layer. Broil for 1 to 2 minutes, until slightly brown.
  4. Divide the tomato mixture evenly over the baguette slices. Place a mozzarella cheese slice on each piece of baguette, then sprinkle Asiago over the top.
  5. Broil for 5 minutes, or until the cheese is melted.

Saturday, December 24, 2011

Tres Pepper Cheese Ravioli




  • 1 pound cheese ravioli
  • 3 tablespoons olive oil
  • 1 small onion, diced
  • 1 green bell pepper, thinly sliced
  • 1/2 red bell pepper, thinly sliced
  • 1/2 yellow bell pepper, thinly sliced
  • 2 cups chicken broth, divided
  • 1/4 teaspoon crushed red pepper flakes


  1. Bring a large pot of lightly salted water to a boil. Cook ravioli in boiling water for 8 to 10 minutes, or until done; drain.
  2. Heat olive oil in large skillet over medium heat. Saute onion and bell peppers until tender. Add one cup of the broth, season with pepper flakes, and simmer 5 minutes. Stir in remaining broth, and cook until most of broth has evaporated. Spoon pepper mixture over ravioli. 
  3. Sangiovese wine is a perfect pairing

Spinach & Tomato Tortellini



  • 1 (16 ounce) package tortellini
  • 1 (14.5 ounce) can diced tomatoes Italian Style
  • 1 cup chopped fresh spinach
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 1/2 teaspoons dried basil
  • 1 1/2 teaspoon minced garlic
  • 2 tablespoons all-purpose flour
  • 3/4 cup milk
  • 3/4 cup heavy cream
  • 1/2 cup grated Parmesan cheese


  1. Bring a large pot of water to a boil. Add the tortellini, and cook until tender, about 10 minutes.
  2. While you get the tortellini going, combine the tomatoes, spinach, salt, pepper, basil and garlic in a large saucepan over medium heat. Cook and stir until the mixture begins to bubble.
  3. In a medium bowl, whisk together the flour, milk and cream. Stir this mixture into the saucepan along with the Parmesan cheese. Heat through, then reduce heat to low, and simmer until thick, about 2 minutes.
  4. Drain the tortellini, but do not rinse, then pour them into the saucepan with the sauce. Stir to coat, and serve.

Wednesday, December 21, 2011

Carne Asada Tacos



  • 1 1/2 pounds boneless beef top sirloin, cut into thin bite-size slices
  • 1/2 teaspoon salt
  • 1 teaspoon freshly ground black pepper
  • crushed red pepper to taste
  • 1 lime
  • 1 (28 ounce) can tomatillos
  • 2 fresh jalapeno peppers, seeded
  • 4 tablespoons canola oil, divided
  • 1 (10.5 ounce) can beef broth
  • 12 (6 inch) corn tortillas
  • 1/2 large onion, chopped
  • 2 tomatoes, chopped
  • 1 avocado - peeled, pitted and sliced
  • 1 bunch fresh cilantro, chopped
  • 1 lemon


  1. Place sliced meat into a shallow bowl, and season with salt, black pepper, and crushed red pepper. Squeeze the lime juice over the meat, and turn until evenly coated. Cover, and refrigerate for 30 minutes.
  2. In a blender or food processor, combine tomatillo and jalapeno. Puree for 15 to 20 seconds, or until thick. Heat 1 tablespoon oil in a large skillet over medium high heat. Carefully pour in tomatillo mixture. Cook, stirring frequently, for 5 minutes. Stir in beef broth. Reduce heat, and simmer for 20 to 30 minutes, or until mixture coats a spoon. Transfer mixture to a serving dish.
  3. Heat tablespoon oil in a large skillet over high heat. Stir in 1/3 of the beef, and saute for 1 minute. Transfer to serving dish. Repeat with remaining beef. Meanwhile, heat tortillas in the oven or microwave, according to package instructions.
  4. To serve, place two tortillas on top of each other. Add desired amount of meat, spoon over some tomatillo mixture. Top with onions, tomatoes, avocado and cilantro. Garnish with a wedge of lemon, to be squeezed over taco before eating.

Chicken Tinola yummmm



  • 1 tablespoon cooking oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 (1 1/2 inch) piece fresh ginger, peeled and thinly sliced
  • 1 tablespoon fish sauce
  • 3 pounds chicken legs and thighs, rinsed and patted dry
  • 2 (14 ounce) cans chicken broth
  • 1 yellow squash, peeled and cut into bite-sized pieces
  • salt and pepper to taste
  • 1 head bok choy, chopped
  • 1/2 pound spinach


  1. Heat the oil in a large pot over medium heat; cook and stir the onion and garlic in the hot oil until fragrant. Quickly stir the ginger and fish sauce into the onion and garlic mixture before adding the chicken; cook together for 5 minutes. Pour the chicken broth over the mixture and cook another 5 minutes. Add the chayote to the mixture and simmer until the chicken is no longer pink in the center, about 10 minutes more. Season with salt and pepper. Add the bok choy and spinach; cook until the spinach is just wilted, 1 to 2 minutes. Serve hot.

Chicken Ahhh La King




  • 1 (4.5 ounce) can mushrooms, drained, liquid reserved
  • 1 green bell pepper, chopped
  • 1/2 cup butter
  • 1/2 cup all-purpose flour
  • 1 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1 1/2 teaspoons chicken bouillon powder
  • 1 1/2 cups milk
  • 1 1/4 cups hot water
  • 4 cooked, boneless chicken breast halves, chopped
  • 4 ounces chopped pimento


  1. Cook and stir drained mushrooms and green pepper in butter or margarine over medium heat for 5 minutes. Remove from heat.
  2. Blend in flour, salt, and pepper. Cook over low heat, stirring constantly, until mixture is bubbly. Remove from heat.
  3. Stir in instant bouillon, milk, water, and reserved mushroom liquid. Heat to boiling, stirring constantly. Boil and stir for 1 minute.
  4. Stir in chicken and pimiento. Heat through.

Monday, December 19, 2011

Barbell and Bodyweight Complexes for Rapid Fat Loss Training

If you've never heard of "Complexes" for fat loss before, you're in for a treat...a very tough, very challenging (and I think very fun) treat!

Complexes are basically a series of exercises done without releasing your grip on the bar or dumbells, going from one exercise straight into the next with no break. It's a form of circuit training that actually gives you even LESS of a break than normal circuit training because you're using the same equipment for each exercise and you're transitioning instantly into the next exercise.

I've put together 4 good complexes that target all the major muscle groups in your body to maximize the metabolic effects of the training.

These complexes are bodyweight exercises combined with barbell exercises to really cover more bases.

They're really powerful for kicking up the metabolism for fat-loss purposes. You're not going to build much strength or muscle with them but the sheer amount of muscle mass used in these complexes makes them ideal for fat burning and boosting the metabolism.

Just an fyi, if you can't do straight bar dips, sub in push-ups on the bar instead. And if you can't do pull-up rows with your feet off the ground, set your feet on the ground. You'll see what I mean with these adjustments when you see the complexes.

They're an incredibly effective way to get a FAST fat-loss workout done.

Complex #1

Set the bar in the power rack at about stomach level. Load it with a light to moderate weight (you'll be able to judge your weight better when you see the exercises being used for it).

Straight Bar Dips - this is a bodyweight dip done with your hands set on the barbell.

Now swing yourself down UNDER the bar (preferably without letting your feet touch the ground) and do Pull-Up Rows.

Set your feet down on the floor and change your grip to set up Front Squats.

Duck your head under the bar to get it on your back for back squats. Set your feet out WAY wide so that the forefoot area is actually up on the side rails of the rack and only your heels are on the ground. This is a GREAT glute and hamstring version of the squat (you could call it a sumo squat, like the sumo stance deadlift). The front squat hits the quads more so this aims to focus on glutes and hams.

Bring your feet in and do standing calf raises (half range from flat on the floor to up on your toes and hold).

That's it! The video will show you the transitions between exercises best.

Complex #2

The first two exercises of this complex are the same as first. Set a lighter weight on the bar, though, because you'll be doing shoulder presses after the pull-up rows.

So start with the straight bar dips then swing down under the bar for pull-up rows. Next, swing your legs around and kneel down for barbell shoulder press. Get your feet back under you and do squats with the bar in the bottom position of the shoulder press .

That's it!

Complex #3

Start with the straight bar dip again then to feet on the ground pull-up rows.

Next, got to kneeling barbell shoulder press then to front squats then back squats.

That's it for #3! This one is a bit easier to perform, especially with the leg exercises - the lighter weight used in the shoulder press means you'll need to do more reps for the leg part.

Complex #4

The first exercise is On-barbell push-ups. I have my legs hooked on another bar, but it's not necessary. I just wanted to see if it would work any differently. It does work well, but regular push-ups will be just fine here, too.

Set your feet down then go to barbell rows. Next it's stiff-legged deadlifts.

That's it for #4! Definitely use your imagination and use these as a jumping-off point to come up with your own complexes.

RECOMMENDED: to best understand how to perform and get the most out of these complexes , I HIGHLY recommend checking out the pictures and video of them in action...click the following link now to see them now!

And if fast fat loss is your goal, I would definitely recommend checking out my program "Metabolic Surge - Rapid Fat Loss". It's a targeted "done-for-you" 36-day rapid fat loss program that helps you KEEP and even BUILD muscle at the same time, reshaping your body quickly and efficiently.


Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 20 years. Nick is the author of a number of bodybuilding books including "Gluteus to the Maximus - Build a Bigger Butt NOW!", "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.

Thursday, December 15, 2011

Grilled Tilapia greets Mango Salsa



serving for 2

  • 1/3 cup extra-virgin olive oil
  • 1 tablespoon lemon juice
  • 1 tablespoon minced fresh parsley
  • 1 clove garlic, minced
  • 1 teaspoon dried basil
  • 1 teaspoon ground black pepper
  • 1/2 teaspoon salt
  • 2 (6 ounce) tilapia fillets
  • 1 large ripe mango, peeled, pitted and diced
  • 1/2 red bell pepper, diced
  • 2 tablespoons minced red onion
  • 1 tablespoon chopped fresh cilantro
  • 1 jalapeno pepper, seeded and minced
  • 4 tablespoons lime juice
  • salt and pepper to taste


  1. Whisk together the extra-virgin olive oil, 1 tablespoon lime juice, parsley, garlic, basil, 1 teaspoon pepper, and 1/2 teaspoon salt in a bowl and pour into a resealable plastic bag. Add the tilapia fillets, coat with the marinade, squeeze out excess air, and seal the bag. Marinate in the refrigerator for 1 hour.
  2. Prepare the mango salsa by combining the mango, red bell pepper, red onion, cilantro, and jalapeno pepper in a bowl. Add the remaining lime juice and toss well. Season to taste with salt and pepper, and refrigerate until ready to serve.
  3. Preheat an outdoor grill for medium-high heat, and lightly oil grate.
  4. Remove the tilapia from the marinade, and shake off excess. Discard the remaining marinade. Grill the fillets until the fish is no longer translucent in the center, and flakes easily with a fork, 3 to 4 minutes per side, depending on the thickness of the fillets. Serve the tilapia topped with mango salsa. 
  5. Any type of rice served with this fish is a perfect compliment
  6. Sauvignon Blanc wine, paired with this meal, will send your palate directly to the Caribbean Islands!

Saturday, December 3, 2011

Beer Butt Spicy Chicken


1 (4-pound) whole chicken
2 tablespoons salt
1 teaspoon black pepper
3 tablespoons of your favorite dry spice rub like, "BAM"
1 can beer
1/2 cup pickled jalapenos

Remove neck and giblets from chicken and discard. Rinse chicken inside and out, and pat dry with paper towels. Rub chicken inside and out with salt, pepper and dry rub. Set aside.

Open beer can and take several gulps (make them big gulps so that the can is half full). Place beer can on a solid surface. Grabbing a chicken leg in each hand, place the bird cavity over the beer can. Transfer the bird-on-a-can to your grill and place in the center of the grate, balancing the bird on its 2 legs and the can like a tripod .(Note**, if you don't want to grill, you can place the chicken in a cake pan and use the oven at 425 degrees for 30 minutes then turn to 350 for 1.5 hours) Stuff the jalapeno's into the neck portion of chicken. Cover the neck opening and wrap the tips of the wings with aluminum foil.

Cook the chicken over medium-high, indirect heat (i.e. no coals or burners on directly under the bird), for approximately 1 1/4 hours or until the internal temperature registers 165 degrees F in the breast area and 180 degrees F in the thigh, or until the thigh juice runs clear when stabbed with a sharp knife. Remove from grill and let rest for 10 minutes before carving.

Honey Bourbon Barbecue Chicken Breasts

Honey Bourbon Barbecue Chicken Breasts Recipe at Cooking.com


Source: Henry's Farmers Market

Yield:  Serves 4

When char-grilled to perfection, chicken, turkey and duck take on the smoky taste of the grill and are transformed into juicy masterpieces.
2 tablespoons butter
1 cup onion, minced
1 clove garlic, minced
2 cups ketchup
1 cup cider vinegar
1 cup dark karo syrup
1/2 cup honey
1 tablespoon Dijon mustard
1 tablespoon chili powder
1 tablespoon black pepper
4 tablespoons bourbon (optional)
6 large chicken breasts halves, bone in, skin on
1 tablespoon coarse kosher salt
1/2 tablespoon black pepper

Melt butter in a saucepan over medium heat. Add onion and garlic and sauté until soft, about 4 minutes. Add the next 7 ingredients. Reduce heat to a simmer and cook slowly for 20 minutes; until the sauce thickens. Stir in bourbon.

Prepare a medium-hot fire in the grill.

Mix salt and pepper together. Sprinkle over chicken breasts and under the skin. Grill chicken about 10 minutes per side or until the internal temperature reaches 165°F. Reserve 1 cup of BBQ  sauce. Brush chicken lightly with remaining sauce and cook for 2 minutes longer.

Place chicken on a platter and cover loosely with foil until ready to serve

Really Easy Roasted Chicken

1   small onion, peeled and quartered
cloves  garlic, peeled and quartered
3 sprigs  fresh tarragon
3 sprigs  fresh thyme
1   5-pound chicken, giblets removed
2 tablespoons  extra-virgin olive oil
1 teaspoon  kosher salt
1/2 teaspoon  freshly ground pepper

Tip: Roasting Tips
1. Very cold meat won't roast evenly. Place it on the counter while preheating the oven.
2. Durable cotton kitchen string is sold at kitchenware stores, most gourmet markets and large supermarkets. Do not use sewing thread or yarn, which may contain inedible dyes or unsavory chemicals.
3. A heavy-duty, high-sided roasting pan is essential for conducting heat evenly. Never substitute a cookie sheet. A broiler pan will work in a pinch, but the roast will inevitably be somewhat chewier.
4. Give it a rest. A roast's internal temperature will rise about 10 degrees while resting. The natural juices will also reincorporate into the meat's fibers and the skin or crust will dry out slightly for a more toothsome yet more succulent dinner.
Simple Roast Chicken Recipe at Cooking.com                                 

Preheat oven to 375 degrees F.

Place onion, garlic, tarragon and thyme into the cavity of the chicken. Tie the legs together with kitchen string, mostly closing the cavity opening. Pull the wings so the tips overlap on top of the breast; tie in place, wrapping string around the wings and body. Rub the chicken with oil, salt and pepper. Set in a roasting pan, breast-side down.

Roast the chicken for 25 minutes. Turn breast-side up and continue roasting, basting occasionally with pan juices, until a thermometer inserted into the thickest part of the thigh, without touching bone, registers 175 degrees F, 1 1/4 to 1 1/2 hours. Transfer to a cutting board; let rest for 10 minutes. Remove the string before carvin

Chicken and Recipes

This versatile poultry is perhaps the single most important source of food throughout the entire world. While there are hundreds of varieties, at the market whole chickens are sold under names according to their age and weight.


These 2½-month-old chickens weigh up to 3½ pounds and are best when broiled or fried.

A higher fat content makes these ideal for roasting and rotisserie cooking. They range between 2½ and 5 pounds and can be up to 8 months old.

Also called hens or boiling fowl, these birds are 10 to 18 months old and can weigh from 3 to 6 pounds. Their age makes them more flavorful, but also less tender. They're best cooked with moist heat as in stewing or braising.

This is a rooster that has been castrated before 8 weeks old, fed a fattening diet and brought to market before it's 10 months old. Ranging from 4 to 10 pounds, capons have full breasts and tender, juicy meat that is best when roasted.

Rock Cornish Hen
These miniature chickens weigh up to 2½ pounds and are 4 to 6 weeks old. Best broiled or roasted, each hen is usually one serving.

Squab Chicken (Poussin)
These tiny birds are 4 to 6 weeks old and weigh no more than 1½ pounds. They are best broiled, grilled or roasted,

Cock (Rooster)
Older in age, this bird is rather tough. They're more appropriate for making soups or broths.

Range chickens are given twice the pen-space and allowed to roam outdoors. They are also fed a special vegetarian diet free of antibiotics and hormones. They are about 4½ pounds and generally 10 to 12 weeks old. Thought to have a fuller flavor, they are more expensive than mass-produced chickens.


The United States Department of Agriculture (USDA) grades chicken quality with the classifications of A, B and C. Grade A, most often found in markets, is the highest quality, indicating a bird that's defect-free. Grade B chickens are less meaty and grade C is usually given to scrawny turkeys. The grade stamp can be found within a shield on the chicken's packaging or sometimes on a tag attached to the bird's wing.

Buying Tips

Available fresh or frozen, chicken is sold whole or cut into separate parts like wings, thighs, breasts, whole legs and drumsticks. When buying whole, choose chickens that are meaty and full-breasted with short, plump legs. The skin should be smooth, cream to yellow in color and free of tears or bruises. Avoid any chicken with an "off" odor and check the date on the label for freshness.

Storage Tips

Store fresh chicken in the coldest part of the refrigerator for up to two days. If not using right away, loosen the packaging or remove it and re-wrap in waxed paper.

To freeze, wrap tightly in foil or seal in an airtight freezer bag for up to six months.

Usage Tips

• Thaw frozen poultry in the refrigerator, allowing five hours for every pound.

• Frozen poultry can also be thawed by submerging in a container of cold water. Allow 30 minutes for every pound and change the water often.

• To prevent bacteria growth, prepare your stuffing separately and stuff the bird when it's done cooking.

• When grilling or broiling, leave the skin on for more juicy results. It can be removed after cooking, if desired.

• As a general rule, chicken is done with the juices run clear and the meat near the bone is no longer pink. Cook boneless chicken to 179º F and bone-in chicken to 180º F.





Chicken Ahhh La King 

Chicken Tinola Yummmm 

Cerveza-Marinated Chicken Skewers

Turkey and Quinoa Loaf

ya, ya, ya It's not chicken, but they don't make ground chicken, do they?
1/4 cup quinoa
1/2 cup water
1 teaspoon olive oil
1 small onion, chopped
1 large clove garlic, chopped
1 (20 ounce) package ground turkey
1 tablespoon tomato paste
1 tablespoon hot pepper sauce
2 tablespoons Worcestershire sauce
1 egg
1 1/2 teaspoons salt
1 teaspoon ground black pepper
2 tablespoons brown sugar
2 teaspoons Worcestershire sauce
1 teaspoon water
Bring the quinoa and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, and the water has been absorbed, about 15 to 20 minutes. Set aside to cool. Or you can use a rice cooker and do the same thing...

Preheat an oven to 350 degrees F (175 degrees C). Heat the olive oil in a skillet over medium heat. Stir in the onion; cook and stir until the onion has softened and turned translucent, about 5 minutes. Add the garlic and cook for another minute; remove from heat to cool.

Stir the turkey, cooked quinoa, onions, tomato paste, hot sauce, 2 tablespoons Worcestershire, egg, salt, and pepper in a large bowl until well combined. The mixture will be very moist. Shape into a loaf on a foil lined baking sheet. Combine the brown sugar, 2 teaspoons Worcestershire, and 1 teaspoon water in a small bowl. Rub the paste over the top of the meatloaf.

Bake in the preheated oven until no longer pink in the center, about 50 minutes. An instant-read thermometer inserted into the center should read at least 160 degrees F (70 degrees C). Let the meatloaf cool for 10 minutes before slicing and serving.

Monday, November 28, 2011

MI40 is LIVE! [$500 Bonus + Big Discount]

Unless you just landed from Mars, you've probably been watching and hearing A LOT about my good friend Ben Pakulski's brand new 40 day program - MI40 where you'll learn how to DOUBLE your muscle gains with the scientific significance of the number 40 in it's application to 
muscle growth: 
40 days!
40 minute workouts!
40 second sets! 
40 second rest periods! 
The number 40 is the MOST optimal number for the most critical muscle-growth variables and for the very first time it's been organized into 40 days of structured and progressive workouts. Today the program just went live and you can read about 5 uncommon ways to IMMEDIATELY 
double your gains here : 

Three Reasons MI40 Is Completely Different... 

1. MI40 is the ONLY muscle program that focuses on the conscious INTENT to create TENSION in the muscle with the use of Intentions. Adding Intentions to your movements PROVES that there is NO SUCH THING as a "weak" or "lagging" body part and teaches you how to 
FEEL the muscle ensuring growth. Ben includes SEVEN hours of instructional coaching so you can learn how to fully SHORTEN & LENGTHEN every muscle through it's full range of motion on 
every respective movement. Info that was acquired from being around the worlds brightest coaches, therapists and doctors the past 14 years!  

2. MI40 is different than every other run-of-the-mill program by introducing Ben Pakulski's trademark NOS Technology - an intensifier to ensure you never finish a workout wondering, "Did I do enough?" or "Did I do too much?" NOS optimizes your testosterone levels to immediately see growth.  

3. And finally, MI40 guarantees you'll maximize the muscle-to-fat ratio (the majority of test subjects actually LOST body fat on the system) and keep your abs the entire 40 days with Ben's Three-Phase Nutrition. (BTW... if you're eating carbohydrates 1-2 hours BEFORE you workout 
than you're DECREASING your workouts performance - this is the most cutting-edge nutrition research you'll find).  Ben did not become one of the top 15 bodybuilders in the world by reading the same old rehashed muscle & fitness info you can find anywhere.  Come on! 

And the BEST news?! 

As of today, November 29th, the MI40 System private $30 OFF launch-sale is now OPEN, and YOU are invited via this discounted link: Your Private $30 OFF Invitation

A few IMPORTANT things you need to know: 

1. As mentioned, to celebrate the "Official Release" of the MI40 System, Ben is offering a $30 OFF launch-only discount until midnight at Friday. 

2. Duh! MI40 is NOT for everyone!  If you believe you need perfect genetics, require performance-enhancing drugs, don't gain muscle easily, require hours in the gym, must be naturally strong, access to a fancy gym, must consume piles of supplements, too old, too 
young or think you have tried it all... click away right now. MI40 is NOT for you.  MI40 is HARD and is not a magic-bullet solution.  It will require you to bring the BEST version of YOU for 
the entire 40 days.  This is not a "laid back" approach to gaining muscle. If you're looking for a "easy ride" - go back to dreamland. 

But if you're ready to put in some hard work and take a precise and scientific approach to your training & nutrition then MI40 will literally change your body and your life FOREVER... and it'll do it FAST: 

3.  VERY IMPORTANT (TODAY ONLY) - While the $30 OF launch-sale price will run until Friday midnight, there is a rare opportunity to get coached by Ben (a legit $500 Value) for anyone who responds quickly and orders TODAY (Tuesday).  

The Fast Action Bonus - if you order today (Tuesday only) , you will get invited to a closed-door coaching call with Ben Pakulski & Vince Del Monte. Try to get Ben on the phone and you're looking at $250 an hour for a consult and MI40 customers get 2 hours of VIP COACHING to
answer your personal muscle, fat loss and fitness questions. 

The best part about working with Ben is that he DOES believe there is a RIGHT and WRONG way of doing everything. He will NEVER just say, "Well it works for me..." in response to your question but will give you a IN DEPTH and INTELLIGENT answer so you UNDERSTAND
the science behind everything you do. You'll learn why Ben is coined "The Thinking Man's Bodybuilder" and you'll gain a wealth of new understanding on this call. 

Order MI40 today and you'll gain access to this call at NO ADDITIONAL COST!  You'll get your $30 discount AND $500 Bonus if you act today:

In short, there is A LOT of BS when it comes to muscle & fitness and you've 
been taken for a ride for too long.  Today that ride ends and you're about to get the research-based FACTS on how to gain TWICE the muscle in HALF the time - if you're up for an intense 40 days that is!  

You're gaining FOURTEEN years of Ben's knowledge for an investment that works out to LESS than the price of a 2 pound tub of protein powder! After reviewing the entire MI40 System, I strongly recommend you grab yourself a copy. It gets my 110% endorsement and - by far - the BEST muscle info I've seen in a VERY long time. 

Waco & Rikki

P.S. Don't forget your bonus  

The Fast Action Bonus - if you order today (Tuesday only) , you will get invited to a closed-door coaching call with Ben Pakulski & Vince Del Monte. Try to get Ben on the phone and you're looking at $250 an hour for a consult and MI40 customers get 2 hours of VIP COACHING to 
answer your personal muscle, fat loss and fitness questions. 

Sunday, November 20, 2011

Quick Workouts - You've got things to do and places to be...

when you've got limited time available to train, you have to make FULL use of every single second you have available in your workout...

And that means circuit training...
And that means not your "normal" circuit training, either!

I've got a circuit for you that uses heavy weight, low reps, and covers all your major bodyparts in a simple, 3 exercise circuit. You'll get NO rest during the entire time period (I recommend at least 15 minutes), which will kick your metabolism into overdrive VERY quickly and help you burn fat FAST.

Plus, as a bonus, you're going to get an AMAZING core workout due to the single-dumbell work you'll be doing. Training unilaterally (a fancy way of saying one arm at a time) forces the core to engage strongly to stabilize the torso, and you'll be doing it on every single set you do.

You might not notice this core effect so much if you're doing high rep, light weight circuit training, so THIS circuit is done using 3 reps per side per exercise, using a moderately heavy dumbell. 

The first exercise you're going to do is the One Arm Dumbell Floor Press. This one is a GREAT core exercise and that one that's going to really lighten up your midsection in addition to your chest, shoulders and triceps. This is probably going to be the weakest exercise of the three, so use a weight that you can handle specifically on this one.

Start with the dumbell on the floor then sit with your legs on either side of the dumbell. Reach forward and grab it with hands then set it on your thigh. Lay back on the floor and set your left upper arm flat on the floor, taking ALL the tension off the chest holding dumbell in left hand. You're basically balacing the dumbell with your forearm at this point. Your left leg should be shifted out a bit wide to the side to help stabilize for the press (you'll feel this when you go to start the press).
Now press up. You'll feel this a fair bit in the triceps, just fyi. And it'll hit your lower abdominal area/lower obliques, in addition to the transversus (the deep muscles of the core).

Do 3 reps on the left arm then set the dumbell on your chest and switch hands. Do the press on the other side now, being sure to set your same-side leg out wide to stabilize. Press up for 3 reps. To set it on the ground, grab it with both hands then roll to the side and set it on the floor.

Now stand up and do a one-arm dumbell row with the dumbell. I recommend using the same arm to start each exercise here, to give it maximum rest, e.g. if you started the press with your left arm, start the row with your left arm, too. You can brace your non-working arm on your knee to solidify your body for the exercise. This single arm row hits the rotational-stability aspect of the core as well.
Do 3 reps then switch to the other arm.

Next, set the weight on the floor and go straight into the next exercise, One Dumbell Split Squats. Hold the dumbell in your left hand and lead with your right leg, so the dumbell is in front of your back leg.
Do 3 reps then repeat on the other side for 3 reps.

Holding the dumbell in one hand as you do the split squat also puts rotational-stability tension on the core (see why this gives you GREAT core training, too)...everything you do in this circuit involves core stability with fairly heavy weight.

Now, with NO rest, go right back into the One Dumbell Floor Press.
And repeat for 15 minutes total training time.

You can do shorter or longer with this circuit, depending on the time you have available to you. I found 15 minutes to be a good range.

This is simple, straightforward training that will hit every major part of your body, and the secondary ones that contribute to these 3 big movements. Targeting these big "hot zones" with this much training volume will get your metabolism ROARING.

It's going to build strength and muscle mass along with your cardio capacity and has tremendous core-training benefits (which you will absolutely feel for the next few days after doing this!). Your core gets worked with all the movements but the rest of your bodyparts get selective rest as you work each side of your body with the different movements.
And all you need is a single dumbell and a patch of floor space to do it!
This workout can be done anytime you like, especially if you just need to do a fast workout covering all your body parts.

And if you want an even MORE detailed fat-loss program that scripts out EVERY single training day and meal for you, definitely check out my Metabolic Surge - Rapid Fat Loss program. When I want to lose fat FAST, this is the one I use. It'll take you through everything you need to know to drop even stubborn fat extremely quickly and efficiently...every single day of the 36 day program is laid out for you...set, reps, exercises, what to eat, how much to eat and what supplements you can take to get even better results!

Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 20 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.

Wednesday, November 16, 2011

5 mistakes to KISS your gains GOODBYE [ free gift ]

Think you got your training and nutrition down to a science?

Download this brand new report, written by an extremely intelligent
bodybuilder to make sure you're avoiding these 5 overlooked pitfalls...

==> 5 mistakes to KISS your gains GOODBYE

Instead of it being $24.99, it's a completely FREE gift for visiting
his website because Ben believes that one of the fastest ways to
double your gains isn't to ensure you're getting everything right
but rather to evaluate what you're doing wrong!

==> 5 mistakes to KISS your gains GOODBYE

You're just seconds away from discovering five of the most common
training and dietary mistakes that people make as they work to
build lean muscle and torch more bodyfat. 

And then you'll learn the 5 solutions to DOUBLE your gains immediately!

==> 5 mistakes to KISS your gains GOODBYE

Get it while it's free today!

"Get Fit With Us"

Monday, November 14, 2011

5 tricks to DOUBLE your gains IMMEDIATELY [ Free download ]

Are you interested in doubling and even tripling your gains
IMMEDIATELY? If so, make sure you download this free report here:

 ==> 5 tricks to DOUBLE your gains IMMEDIATELY

Perhaps, THE brightest pro bodybuilder in the world - Benjamin Pakulski -
just put the final touch ups on his content-loaded report, and instead
of it being $24.99, it's FREE today!

==> 5 tricks to DOUBLE your gains IMMEDIATELY

In it, Ben reveals 5 overlooked mistakes REVERSING your gains and
if you want to get big & lean in less time you're going to be shocked by
these 5 undiscovered tricks no one has told you.... until now!

Grab it while it's free:

==> 5 tricks to DOUBLE your gains IMMEDIATELY

Enjoy it!

"Get Fit With Us"

Monday, November 7, 2011

The Muscle-Building Troubleshooter

By Nick Nilsson

Not gaining muscle? Use this quick troubleshooting guide to fix what's wrong and
get yourself back on the right track to building maximum mass FAST.

So you're stuck...haven't gained any muscle in months...the scale hasn't gone up and neither have the weights you're using...

What do you do? How do you step back and assess what you're doing and where you're going wrong? Just randomly changing things with your program and your eating isn't going to cut it...
That's where the Muscle-Building Troubleshooter comes in.
This step-by-step guide will walk you through what you need to do to analyze what's stopping you from achieving the results you want and help to get you back on the right track to muscle growth.
And, don't be shocked when I don't start throwing out info about your NO2 deficiency and the need for some expenseive crap supplement with ingredients you can't pronounce...this is the real deal.


There's an old saying that you can't out-train a bad diet. Totally true. You don't have to eat perfectly but if you're not eating ENOUGH or if you're eating the wrong foods or at the wrong times, you just won't gain muscle. Simple as that.
So step back and have a look at what you're eating. Write down EXACTLY what you're eating over the course of a few days, covering both training and non-training days.
Be sure to log EVERYTHING, including what TIME you ate. Go through these steps one-by-one...

1. Are you eating protein foods with every meal?

-> If NO, make sure you eat some with EVERY meal. Your body needs a continuous supply of protein to build muscle tissue.
-> If YES, go to #2...

2. How much total protein are you eating over the course of the day?

-> If less than 1 gram per pound bodyweight, you need to eat more. Without sufficient protein, muscle-growth stops. Better to err on the side of too much than not enough. A little extra protein will NOT hurt your kidneys, contrary to the myth.
-> If equal to or more than 1 gram per pound bodyweight, go to #3

3. How much time do you have between meals?

-> If greater than 3 hours, you need to eat more frequently. Your body needs a steady supply of calories to keep the muscle-building process fueled.
-> If every 3 hours or less, go to #4

4. How many overall calories are you eating in a day?

-> If less than your bodyweight (in pounds) multiplied by 15, you need more calories (e.g. 200 lbs x 15 = 3000 calories)
-> If equal to or more than your bodyweight x 15, you STILL may need more calories but you're on the right track
-> If more than your bodyweight x 20 and you're still not gaining, go to #5
5. What quality of food are you eating?
-> If you eat more than 50% junk food, focus on bringing that down to 25%
-> If you eat less than 25% junk food, you're on the right track - some is ok, especially if you need more calories in your diet, but you don't want to get too many calories from poor food sources - go to #6

6. How much fat are you eating?

-> If you eat less than 30 grams of fat per day, that's NOT enough for muscle-building and optimal hormone production - increase that to at least 50 to 60 grams a day.
-> If you eat more than 50 grams a day, look at what TYPE of fat it is...your body does need some saturated fat for hormone production. Stay away from processed fats but unprocessed animal fats can be useful. Go to #7

7. Are you eating IMMEDIATELY after training?

-> If not, i.e. you're waiting a few hours or so, this will KILL your progress. Take in something as soon as possible after training (e.g. protein shake) to start the anabolic processes going. About an hour after training, eat a big meal.
-> If yes, go to STEP 2 to look at your training...


So now that you've got your nutrition in good order, THAT shouldn't be what's holding you back. It's time to look at your training...

1. How long are your training sessions?

-> If greater than 1 hour, cut back NOW. Training longer than an hour decreases your testosterone below useful levels. Training for 45 minutes or less is better.
-> If already less than an hour, go to #2

2. How many days a week are you training?

-> If 5 or more times week and you're not gaining, reduce to 4 sessions per week. You may not be giving your body enough recovery time.
-> If 1 or 2 times per week and you're not gaining, increase to 3 or 4 sessions per week. The body often needs a more frequent training stimulus in order to build muscle.
-> If you're at 3 or 4 times per week, and you're not gaining, go to #3
3. What types of exercises are you using?

-> Curls, bench presses, and crunches...mirror-muscle syndrome. These exercises will not build significant muscle on their own...you need to focus on basic exercises like deadlifts, squats, and rows.
-> Lots of machines...get off 'em. Free-weight exercises are MUCH more effective for building muscle. Anything that uses barbells, dumbells or kettlebells is going to be far better.
-> Free-weight exercises like squats, deadlifts, presses and rows. If you're already using these exercises and still not gaining, go to #4

4. How hard are you pushing yourself on your sets?

-> Using lighter weight for higher reps (12+) and not getting close to failure...time to buckle down and get some weight on the bar. Use weights that push you to get 5 to 7 reps per set.
-> Using VERY heavy weight for low reps (1 to 3). Time to back off a bit on the weight. Low reps are great for strength but aren't the best for building muscle mass. Use less weight and aim for 5 to 7 reps per set.
-> Pushing to failure (and beyond using intensity techniques) on more than 1 or 2 sets per workout. Stop doing that NOW. Pushing to the limits like this may feel good in the short-term but isn't the most effective way to train for muscle mass. It compromises recovery by bringing down the nervous system and slows growth by inducing excessive muscle damage. Some is necessary but too much can be counterproductive.
-> Pushing to near failure (when doing lower-volume routines) or staying away from failure (when doing higher-volume routines) and still not gaining, go to #5

5. What type of program are you using?

-> Using a low-volume, high-intensity style of program like Mike Mentzer's "High Intensity Training" and not gaining, your body may need a break. Switch to higher-volume, lower-intensity training for 3 to 4 weeks.
-> Using a volume-based program like Charles Staley's "Escalating Density Training" and not gaining, your body may respond better to lower volume but a more intense training stimulus.
-> Using a program for more than 3 weeks without noticeable results...time to get a new program. If something doesn't get you results within 2 to 3 weeks, it's not EVER going to work for you. An effective program will start working within that timeframe. Go to #6

6. What bodyparts are you focusing on?

-> Training a lot of arms and chest...back to the mirror muscle problem. The arms and chest don't contain that much muscle mass and working them doesn't stimulate much testosterone production. Time for a more balanced program - work your legs or suffer the consequences of looking like you're riding a chicken.
-> Nothing in particular but covering all bodyparts. This is better but if you're still not gaining, it's time to eliminate the training for the smaller bodyparts such as arms and calves that can affect recovery but not contribute much to overall muscle growth. This will allow you to put all your energy into the big exercises like squats, deadlifts and heavy presses and rows.
-> Just legs...I only work my legs. You're just a figment of my imagination...you don't exist...


Now we come to the section that most trainers seem to want to START with...supplements. Contrary to what the ads in the magazines will tell you, training and nutrition actually ARE more important than supplements. Just look at the standout physiques of the "Golden Age" of bodybuilding, before fancy supplements and steroids came into the picture...Chuck Sipes, John Grimek, Bill Bearl, Steve Reeves, Reg Park, and MANY more.
I can promise you these guys knew their stuff when it came to training and eating.

1. Are you taking a protein supplement?

-> If no - this is the best place to start. A good protein supplement will help you get enough protein to support muscle growth throughout the day and in the important post-workout period.
-> If yes, go to #2

2. Are you taking a good multivitamin/multimineral supplement?

-> If no, this is a critical mistake. Your body requires vitamins and minerals to function properly. Without optimum levels, you are compromising results. Sure, doctors say you can get the RDA without supplements but who wants to have just enough to avoid deficiency? When building muscle, you need EXCESS, not "just enough."
-> If yes, go to #3

3. Are you taking creatine?

-> If no, you may be missing out on some serious results. Creatine is one of the very few PROVEN supplements that can help you build muscle and strength. It is well-researched and very safe. It is highly recommended.
-> If yes, go to #4

4. That's it for supplements...there really isn't anything else proven to really help with muscle-building that I would recommend as a "missing link" in your results.
And honestly, if you're not doing the training and nutrition right, even the protein, vitamins and creatine aren't going to help you build muscle. Which brings us to...


When you're stuck in a muscle-building plateau, look first at your nutrition, then at your training then, and ONLY then, your supplementation. By systematically going through the Troubleshooter above, you'll be able to pinpoint what you need to change to get your mass moving in the upwards direction again.

I've got a number of useful links to information that can help you get the most out of each step of this Troubleshooter. Once you know what's wrong, you can use these links to access specific information that can help you make adjustments.
1. My Practical "Lazy Cook" Recipes For Building Muscle! So Easy Even a Caveman Can Make Them...
-> http://hop.clickbank.net/?rwm43875/betteru&l=1137

2. Muscle Explosion - 28 Days to Maximum Mass
-> http://hop.clickbank.net/?rwm43875/betteru&l=700

3. Training on the Edge - Learn How Overtraining on Purpose Can Get You Maximum Results FAST!
-> http://hop.clickbank.net/?rwm43875/betteru&l=1014

4. Rest-Pause Training
-> http://hop.clickbank.net/?rwm43875/betteru&l=3015

5. A Quick, "No B.S." Guide To Muscle-Building and Fat-Loss Supplementation
-> http://hop.clickbank.net/?rwm43875/betteru&l=1113

Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.
Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://hop.clickbank.net/?rwm43875/betteru!