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WHAT TO EAT
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AN ATHLETE
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117
82
REGULARS
8 Deputy editors letter
FEATURES
10 FYI
Up-to-date food news you can use
34
14 WTF?
16 Bulk up
18 Knowledge
Yes, Bozo, you can eat bread
53
20 Recovery
24 Health
Quick ixes for nagging health problems
28 Get lean
47
32 Supps
It is easy being green ater all
34 Perform
38 Sex
Foods to boost the mood
40 Books
We tear through the latest tomes
42 Booze
42
44 Gear
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DEP
ETTE
EAT FIT
ODYSSEUS PUBLISHING PTY LIMITED
EAT FI
FOOD AS FUEL
BUILD
MUSCLE
New rules for big gains
F T FOOD
OR LOKES
LEAN
FOR LIFE
YOUR DINNER
ON GHT? SORTED!
p 2
BEEF UP
YOUR BBQ
todd@eatfitmagazine.com.au
WHAT TO EAT
AFTER A
WORKOUT
FUEL UP L KE
AN ATHLETE
SSUE 5 $8 0
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GOOD PIZZA p76
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DRINK GREEN BE
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EAT FI
MUSCLE
FT O D
O B OKES
ON HE AMB
SP C UP D N ER
24
MEALS
Foods for size,
strength and
power
29
H GH PROTEIN
RECIPE IDEAS
WICKED NEW
WAYS WITH VEG
ORCH T 2 /7
BURN FAT
ALL DAY LONG
HARNESS YOUR
HORMONES
GET STRONGER
BO US WO KO TS
SA ADS OU LL
W NT TO AT 22
MU CLE B I D NG
MOO H ES p 2
LE RN TO AT H
FO D & WI E p 9
SS E 4 $8 0
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TBP6250
Meet the new Vitamix S30. Its small, compact and sleek. But dont be deceived by its size the S30 offers
powerful, high performance technology with the convenience of a personal blender. This multitalented
performer has unmatched versatility, to quickly transform the way you make soups, sauces, dips, smoothies,
frozen desserts and more. With two to-go containers and a lightweight jug, you can conveniently create
single and double servings of your favourite recipes. To nd out more visit vitamix.com.au
F.Y.
Nutritionalnewsyoucan
usetoinetuneyour health
and wellbeing
Failure to lunch
Happy days
2-3
How many
alcohol-free days
to have each week
Heat em lean
While modern diet dogma has it that
white pasta creates too great a bloodsugar spike for anything but a pre-marathon
carb-load, help is at hand in the form of your
microwave. According to recent research,
cooled-down pasta creates a slightly smaller
blood-sugar surge because its more resistant
to the gut enzymes that break down carbs.
And it doesnt end there: another UK study
found that if you eat reheated pasta, the
body treats it like ibre, reducing the bloodglucose spike by up to 50 per cent and even
absorbing fewer calories.
For best
results, nuke
your pasta
mouse
surveying
de Brie
Bottoms up
A month of alcohol wont
undo the damage caused
by bingeing the rest of the
year but if youre smart,
you can drink without
serious harm. Liver cells
take two or three days
to recover from
dealing with alcohol,
so the Royal College of
Physicians says its best
to have two or three
consecutive alcohol-free
days a week and stay
under three to four
units on the other days.
Youll avoid the stress
of giving up something
you enjoy and still get
alcohols health benefits.
Reinvent
the wheel
Researchers studying the
French Paradox Frances long-life
expectancy despite a diet high in wine
and saturated fats say the amount of
cheese they eat could be the key to avoiding
heart disease. The average French person
consumes 23.9kg a year (we in Oz eat
13.4kg) yet we have twice the levels of
heart disease. The study found more cheese
correlated to higher levels of butyric acid,
which helps reduce obesity and lower LDL
cholesterol, which promotes a healthy heart.
GLUTEN
FREE
#morebetterness
VEGAN
SPROUTED
INGREDIENTS
Like us on Facebook
WHEAT
FREE
www.vitalgreens.com
F.Y.I.
Diet wars
A study in the Journal of
the American Medical
Association analysed data
from 7300 people and 50
diferent diets and the results
showed that no one plan
was better than any other.
Bottom line get your ratio
of clean protein, carbs and fat
right, train hard and rest well
and youll quickly achieve
the leanness you crave.
Eggs benefits
Carotenoids are thought to prevent
some forms of cancer and heart
disease, as well as boosting your immune
system, and brightly coloured vegetables
including tomatoes, leafy greens and
peppers are simply brimming with them.
However, a new study found that a large
proportion will go unabsorbed unless
you have a side serving of eggs eggs can
raise the absorption rate by up to three
times. Just make sure the vegetables
are raw for best results. Dont worry
you can cook the eggs, though.
Bacon.
The reason
youre not a
vegetarian
Snot happening
A Spanish study found
that those who drank eight
to 10 glasses of wine per
week, particularly red
wine, saw a 60 per cent
reduction in the risk of
developing a cold.
Poaching
the subject
Demon drink
A new study in the journal
Circulation claims sugary drinks
could be responsible for up to 184,000 adult
deaths each year worldwide. The British
Medical Association reacted by saying a
20 per cent tax should be added to all sugarilled beverages and used to subsidise fresh
fruit and veg. Not a bad idea, but an even
better one is to not drink the stuf.
12 | EAT FIT
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For those who
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BUL
K UP
PREP OR PROP?
SHOULD YOU TAKE A
PRE-WORKOUT SUPP?
OPTIMAL ENERGY
COMES FROM NAILING
THE BASICS, NOT
A MAGIC DRINK
SHUTTERSTOCK
YOU
STINK
Muscle-building foods could
be putting you on the nose
R E D M E AT
FISH
L OW- C A R B D I E T S
S O LU T I O N
Fuel
vs. fizzer
You could be sabotaging your workout with the wrong
pre-session foods. Avoid these five at all costs:
1. LEGUMES
Skip the pre-workout
hummus or lentil soup.
Though both of these
options are high in protein,
the amount of fibre found
in legumes can cause
uncomfortable bloating
and indigestion during
your workout.
2. PROTEIN BARS
unlesstheyremoderate/
high-carb.Nowadays, men
are choosing lower-carb
bars, but before a workout
your muscles need energy
to burn. And depending on
how intense your workout
is, youll need more or less
carbs in your bar. Protein
itself is a slower-burning
source than carbs so
it might not give you
the immediate jolt you
need to power through a
demanding lifting session.
3. CARBONATED DRINKS
4. SIMPLE SUGARS
5. CHEESE/PEANUT BUTTER
Though fats have their
place in a balanced
diet, theyre extremely
slow burning and can
slow down absorption
of nutrients to muscles
during workouts. Go
a protein-carb combo.
EAT FIT | 17
EDG
BETTER
OFF BREAD?
Can you eat bread and still have a
six-pack? Yep if youre smart, theres
room in your stomach for bread and abs
bvious things
first its not
as simple as
opting for brown over
white bread. Being
able to eat bread
and avoid getting a
doughy mid-section
depends on your
metabolic condition,
the type and amount
of training you do and
whether youre hitting
your ideal calorie and
macronutrient targets.
Training frequently
at high intensity
changes everything.
If you strength train,
cross-train or compete
in intermittent
sprint sports, you
need carbs. Theyre
the best way to fuel
training sessions and
recover from them.
But if you also want
to walk around with a
six-pack, you need to
consider total calories
and food quality, too.
To lose fat and get
lean, you need to be
in a calorie deficit
(see box below). And
if you train hard and
maintain a consistent
calorie deficit, you
can include bread
and other starchy
carbs in your diet.
Emphasising good
food choices whole,
natural foods instead
of highly processed
foods improves the
health benefits of your
diet, improves nutrient
density and reduces
hunger, which makes
staying in a calorie
deficit easier. With
that in mind, foods
that are less refined
ROLL WITH IT
So if you do decide
to have bread on
occasion, which is
best? It depends.
Assuming youre in
calorie deficit, training
hard and eating it
alongside protein,
the glycaemic load
matters less than it
would for sedentary
people. So your choice
of dough doesnt need
to be significantly
influenced by that.
The main
consideration is
tolerance. Some
grains can affect
digestion and mineral
absorption. Find out
what you can and
cant tolerate by trial
and error. Perhaps due
to the fermentation
process, sourdough
seems to be the least
problematic. That
doesnt mean you
can gorge daily on
sourdough-base
pizzas, but as a
cheat meal, you
could do worse.
SLICE OF LIFE
Eat bread while staying in calorie deficit to earn a six-pack
1. Work out your
daily calorie
requirement for
fat loss. This is
around 27.5 per
kilo of lean body
mass, so 2200
for an 80kg man.
Slice of
wholemeal
toast 12g
of a sourdough
loaf 56g
of a baguette
35g
ISTOCK
WL
KNO
Tanita.Australia
OVE
RY
NOT THE
ONLY WHEY
HEAD TO THE PICK-AND-MIX
POST WORKOUT
20 | EAT FIT
REC
BLACK MAGIC:
TIME FOR
A CUPPA?
POST-WORKOUT
MENU
RO N DA RO U S E Y
UFC Womens
Bantamweight Champion
After my ghts, I indulge in buffalo
wings with blue cheese on the side.
But when training, I follow the Dolce
Diet. My favourite post-workout
Dolce meal is the Farmers Scramble
a mix of eggs, vegies, turkey bacon,
avocado and toast.
ALEX RANIERI
J O H N O RO Z C O
Olympic gymnast
I usually eat lots of protein after
a competition. I like to go to a Brazilian
steakhouse and get all kinds of
different meats until Im full. I think
I crave those meats because my
body has just gone through an intense
physically challenging day and its
always good to get some protein
in your system after a physically
exhausting day.
EAT FIT | 21
SMA
E AT
RT
Carotenoids
Plant compounds
that squelch cell
damage caused by
everyday living
and challenging
workouts.
Copper
Assists in the
production of
collagen, which
is responsible
for keeping
muscles healthy
and skin taut.
Potassium
Necessary for
muscle contraction,
nerve transmission,
bone health, water
balance and normal
blood pressure.
22 | EAT FIT
YOULL NEED
INSTRUCTIONS
3 sweet potatoes
2 tsp smoked
Spanish paprika
2 tsp brown sugar
1 tsp salt
tsp ground cumin
tsp cayenne
pepper
3 tbsp canola or
vegetable oil
425g rump steak
of a knife (about 12
to 15 minutes).
> Let wedges cool on
pan, then transfer to
wax paper on a
second pan. Put in
freezer until frozen.
> Raise oven temp to
230C. Spread frozen
wedges in single layer
and bake until golden
brown and crisp,
about 8 minutes.
> While wedges are
cooking, cook steak
on a hot grill or pan to
your liking. Rest in foil
while taking wedges
out of the oven.
> Rest wedges on a
brown paper bag and
serve with steak, salad
and tomato sauce or
lime-spiked aioli.
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HEA
LT H
Having someone
else feed sushi to
you increases its
health benefits by
347 per cent*
SUPER
SEAFOOD
Seaweed is usually
associated with Asian food, but
evidence suggests that Britons
have been eating it since the
Vikings came to stay more than
1000 years ago. Introducing
our Pommy ancestors to edible
seaweed might not seem a fair
cultural exchange in return for
all that pillaging, but it turns out
that they were on to a winner.
Gram for gram the green stuf
contains more iron than sirloin
steak, more calcium than
cheese and more ibre than
prunes. It has a high proportion
of protein and is a good source
of bodybuilding minerals such
as potassium. Its also the only
plant-based source of vitamin
B12, which is needed to make
red blood cells. Added to this,
seaweed is a great source of
iodine, which is not easy to get
from food. Iodine is important
for maintinaing a healthy
thyroid gland. Have too little
iodine and youll end up rockin
a goiter to rival Grandmas.
KILLER
WEED
JA PA N E S E H I J I K I
RED DULSE
BLOATING
You need to take
in more water and
consume natural
diuretics to flush
your system out and
restore balance. Try
eating vegetables like
cucumber, asparagus,
celery, fennel or
eggplant, which act as
natural diuretics and
flush excess water and
toxins out of the body.
ACNE
Nearly half of adults
have acne in some
form, and stress and
inflammation are
largely to blame. Look
for ways to reduce
stress, and zap those
zits from the inside
with inflammationfighting foods.
Complex carbs
decrease frequency
intensity of breakouts
by keeping blood
sugar and insulin
levels stable. Also, a
report published in the
journal Lipids in Health
MINOR DEPRESSION
Certain foods can help
boost blues-busting
brain chemicals and
reduce inflammation
in the body (which
is another common
cause of mood
disorders). A study
published in Archives
of General Psychiatry
found that following
an anti-inflammatory
EXCESSIVE BO
Did you know that
hard-to-digest foods
like gluten, dairy and
red meat can actually
increase body odour?
Cut back on those, add
more fibre-rich foods to
your diet and increase
water consumption
to stay consistently
hydrated and youll
promote healthy
bowel movements
and rid your body of
BO-causing nasty,
stinky toxins.
30
PERCENTAGE BY WHICH
FOODS LIKE MACKEREL
CAN LOWER DEPRESSION
RISK
CRACK YOURSELF
A LITTLE CAN
OF HAPPY
NORI
ISTOCK
EAT FIT | 25
HEA
LT H
Fishing for better health? Theres plenty of goodness under the sea
Calvin Harris eats
lunch at his desk
TURN THE
TABLES
TUNA
SALMON
SARDINES
MACKEREL
ANCHOVIES
SHUTTERSTOCK
NEW
NEW
DELICIOUS FLAVOURS
GET
LEAN
CRIME &
PUNISHMENT
IS THAT SPLURGE
WORTH THE
AFTERMATH?
Though its been shown that
posting calorie counts on fast-food
menus doesnt always persuade
people to reject junk and eat
healthier fare, a new American
Journal of Public Health study did
ind that posting the distance it will
take to run of that junk food will
signiicantly lower the likelihood
that a customer will buy it. Now,
were not suggesting you eat this
stuf, but if you ind yourself pulled
inexorably towards your local
McCrap Hut, here are the calorie
counts for six high- and low-cal
fast-food selections, and the kays
or minutes it would take an 85-kilo
25-year-old to run/weight-train
them of. Bon apptit!
KM TO
RUN IT OFF
(9.5 KMPH)
MIN. OF WEIGHT
TRAINING TO WORK IT
OFF (INTENSE, CIRCUIT)
750
8.2
62
370
32
880
9.5
75
520
5.5
44
1150
13
102
495
5.2
42
GETTY
FAST FOOD
BURN MORE
FAT
T H E W H AT
THE WHY
T H E H OW
SAM KAPL
1
Black beans arent just
great for your colon
theyre high in
phytonutrients
Packyour own
Wave goodbye to the 3pm munchies with
these satisfying, steady energy producers
thatll make lunchtime even better
For the best energy- and mind-boosting desk lunch, you need the following
things: good carbohydrates, lean protein, vegetables and healthy fats. Oh yeah,
and a desk. Think of foods like sweet potatoes, beans and quinoa, says dietitian
Lori Zanini. With enough of those, theres no need to count calories or stick
to a certain ratio. Here are four delicious idiot-proof DIY lunches to work into
your weekly repertoire, which hopefully already comprises of more than
just a devon and tomato sauce sambo with the crusts cut of.
LUNCH NO. 1
LUNCH NO. 2
LUNCH NO. 3
LUNCH NO. 4
The power
burrito
The right
sandwich
Tuna and
crispbreads
Stuff a wholemeal
pita with rocket,
turkey, avocado and
Dijon mustard. Add
a fruit salad on the
side. This has high
fibre, carbs, healthy
fats and protein. This
balance prevents
overeating and
gives you energy to
offset the afternoon
office slump.
EAT FIT | 29
GET
LEAN
NATURES
FAT BURNERS
How three common foods can
help you lose that gut
HERRING IS
A POTENT
SOURCE OF
VITAMIN D,
WHICH MAY
HELP YOU BURN
FAT WITHOUT
EXERCISE
NAVY BEANS
HERRINGS
GREEN TEA
Fish food
Need a herring
aid? Read on...
30 | EAT FIT
SUP
PS
YES, A POWDER
CAN HELP, BUT
YOU STILL NEED
TO EAT YOUR
GREENS... OR
NO DESSERT
FOR YOU
IVE GOT
THE POWDER
Theyre a quick and easy way to get lots of
nutrients but do they make broccoli redundant?
veryone
agrees: five a
day is barely
enough. In Denmark,
the recommended
dose of fruit and
veg is six, in France
its 10, in Japan its a
staggering (though
smaller-portioned) 17
and yet here you are,
struggling to manage
a portion of broccoli
and an apple. So if one
supp could offer you
all the nutrients you
need, you should go
for it right?
SUPERHERO
Enter supergreens.
These are essentially
nutrient-dense
fruit and veg, dried,
processed, filtered
and refined into a
powder thats easy to
32 | EAT FIT
consume. Typically,
they contain wellresearched vegetables
such as spirulina,
wheatgrass, spinach,
kale and broccoli.
Recently, though,
more exotic additions
have included acerola
berries and matcha.
The key effect
supergreens have
is on your immune
system, which is
weakened when
exposed to periods
of heavy, hard
training. Studies
at the University
of Queensland, for
instance, found that
intensive exercise
altered a number
of immune factors
including white
blood cells, which
help to protect the
FRESH START
Research has not
shown any specific
nutrient window for
supergreens. Many
people swear by
taking them in the
morning, which is
fine, though evidence
suggests any benefit
of a morning dose
is psychological. Its
also fine to take them
daily you dont have
Broccoli
Kale
Sweet potato
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PER
FOR
FUEL UP
LIKE A PRO
YOU DONT NEED TO RIDE THE TOUR TO BENEFIT
FROMA PROFESSIONAL APPROACH TO RACE
NUTRITION, SAYS TEAM SKYS NIGEL MITCHELL
t British Cycling,
we have an
education
program in place. Its
primary aim? To get
the team to understand
what their bodies need
what the protein, fat
and carb requirements
are. People think
nutrition products
boost performance
better than food but
actually, if youre
leaving out basic
nutrients from your
diet, it doesnt matter
what supps you take.
You need to get your
food right irst.
BEING DENSE
We keep it basic:
red meat once or
twice a week; getting
omega-3s from ish, not
just supplements; and
cutting sugar. I also tell
my guys to think about
nutritional density.
That might mean they
have a banana instead
of a chocolate bar,
so they still
get the
glycogen
hit but
also
FINANCIAL SENSE
I emphasise getting
the best-quality
nutrients your
budget allows. I work
with riders making
six or seven grand
a year up to the
top pros, who are
multimillionaires,
and I get each of them
to work with what
they have. For the
Team Sky guys, this
means going for freerange organic food
and even looking at
the quality of grass
used as feed.
If youre on a tight
budget, though, its
about being practical.
For our young
academy guys, that
means going for
natural rather than
processed food.
I teach them to
use chickpeas and
onions to bulk out
their meals, and I get
them to bring down
the quantities of
meat and go more for
quality. They can also
go for two-for-one
ofers and stock up
on carbs like quinoa.
It isnt complicated.
As long as youre
getting good-quality
protein, enough carbs
to fuel your eforts,
and enough vitamins
from veg, thatll make
a big diference to
your performance.
SHUTTERSTOCK
Aussie cyclist
Michael Rogers
during stage 19 of
the Tour de France
34 | EAT FIT
BOOSTER
SUPP
T H E W H AT
T H E R E S E A RC H
T H E R E S U LT S
Get charged
What to eat and drink to maintain steady
energy and focus not just in the morning,
but all day long
ENERGY FROM
A FIBRE FIX
ENERGY FROM
HYDRATION
EDAMAME
WATER
EAT FIT | 35
PERF
ORM
PARMESAN
provides
vitamin A,
which boosts
immunity
EGGS
provide
biotin, which
stabilises blood
sugar
EF
QUICK
MEALS
SADDLE SNACKS
LEAVE THE ENERGY GELS BEHIND AND POWER UP WITH REAL FOOD
Amid the pro peloton, real
food is replacing bars and gels
nutritionists suggest that its more
digestible and less likely to cause
mid-race rumbles. This snack
cooks in less than 15 minutes, and
wrapping it in foil means youve got
a portable hit of protein and fat. Not
planning to cycle anywhere? Just
have it for breakfast.
36 | EAT FIT
Baked eggs
with cheese
and bacon
(SERVES 4)
12 eggs
2 rashers bacon
60g grated parmesan
2 tbsp rapeseed oil
NUTRITION
Calories: 446
Protein: 33g
4) Break up the bacon into tiny pieces. Remove the eggs from
the oven, cover the tray with the bacon pieces and cheese
and return to the oven for a few minutes until set.
5) Remove from the tray using a small spoon and serve.
(PER SERVING)
Carbs: 0g
Fat: 31g
BACON
provides
zinc, which
aids muscle
growth
SEX
FOOD
OF LOVE
MACK DADDY
It might not have the
same sex appeal as
dark chocolate or red
wine, but if you want
to spice up your love
life, mackerel should
be your aphrodisiac of
choice. Mackerel is
rich in omega 3 fatty
acids, which help
improve blood flow to
key parts of the
anatomy, as well as
iron, which boosts
your energy levels.
Result: youll perform
better for longer.
FEELIN SEEDY
Youre revved up and
ready to go, but her
engine is stalled. Offer
her some pumpkin
seeds, or suggest that
she add them to her
salads throughout the
week. The seeds are
packed with zinc,
which is believed to
increase female sex
drive. Theyll also
keep your spirits up.
According to research
from Wayne State
POM POWER
Pomegranates
contain big doses
of antioxidants that
prevent free radicals
from restricting
circulation to your
nether regions. More
blood flow means
more time spent
between the sheets.
Whats more,
researchers at Queen
Margaret University
in the UK found that
men who drank a
glass of pomegranate
juice daily for 15
days experienced
a major surge in
testosterone,
which caused
their sex
drives to
skyrocket.
"SORRY I
WAS LATE...
I'M A LITTLE
BEHIND"
REHYDRATE
REA
D IT
BOOKS
FOR BLOKES
READ IT. COOK IT. EAT IT
Now this is the kind of bible we could get all fervent about. This book
is an ode to animal protein in all its delicious forms beef and veal,
lamb, poultry, pork, roo, rabbit, venison duck... And think cuisines
from around the world, from Mexican and Mongolian to Korean,
Thai and true blue Aussie. One hundred and thirty meaty recipes
thatll stir up that inner carnivore and get him roaring incoherently
like a caveman at a dinosaur park . Feel free to wave an old woolly
mammoth jawbone around as well. We do it all the time.
DUDE FOOD
BEER BITES
EVERYDAY SUPERFOOD
By Dan Churchill
Simon & Schuster, $29.99
By Jamie Oliver
Penguin, $55
By Thug Kitchen
Hachette, $39.99
DRIN
BUY A FLAVOURED
VODKA OR INFUSE
YOUR OWN
A good flavoured vodka
think wasabi, ginger
or grapefruit really
takes the guesswork
out of making a drink,
says Rios. Just
add soft drink and a
garnish. You can also
infuse your own. Just
get some fresh herbs,
fruit or vegetables,
prep them (clean, peel,
cut into large cubes),
then use them to fill a
large jar halfway full.
Top it off with vodka,
cover and let it sit in
a cool, dark place for
a few hours to two
weeks, depending on
the ingredients.
TRY IT OUT BY
MIXING
45ml pepper-flavoured
vodka
60ml lemon juice
Fresh jalapeo slices
25ml agave syrup (diluted
1:1 with water)
120ml water
Shake and serve over ice.
42 | EAT FIT
SPLASH IN SOME
BITTERS
Originally sold as a form
of medicine at the turn
of the century, bitters
concentrated alcohol
infused with a potent
blend of ber-flavourful
plants and herbs are an
ideal way to add zing to
a drink without too many
additional calories, says
Rios. There are literally
hundreds of different
varieties out there, like
celery, rhubarb, chicory
and pecan, and you only
need to add a couple of
drops to really change
a drink, he says.
TRY IT OUT BY
MIXING
30ml vodka
30ml blue curaao
120ml diet lemon-lime
soft drink
Dash of citrus bitters
MUDDLE!
Think press not
pulverise when you
toss that fresh fruit or
sprig of herbs into the
cocktail shaker and whip
out your muddler. The
goal is to gently extract
the essential oils or
juices from whatever
youre crushing, says
Rios. Over-muddle
mint, for example, and
you break the veins
in the leaf, releasing
chlorophyll and making
the drink bitter. You
can muddle everything
from melon to cucumbers
each yields tons
of flavour with
minimal calories.
TRY IT OUT BY
MIXING...
ADD A JOLT
OF FLAVOUR
You want to boost your
cocktails flavour, not
define it, Rios says.
Stick with basic flavour
enhancers citrus,
berries, tea and
remember, a little
goes a long way.
TRY IT OUT BY
MIXING
45ml vodka
60ml orange juice
60ml soda water
2-4 drops
lemon cordial
GET CREATIVE
Most store-bought,
zero-calorie flavoured
waters and teas taste
great with liquor.
You can also make
your own. Just soak
fruit or vegetables,
like cucumber or red
capsicum, in water and
refrigerate for 2448
hours. Strain the liquid
and pair in a 2:1 ratio
with vodka, says Rios.
You can also pour any
of these into an icecube tray and freeze
for later use.
T R Y I T O U T B Y
Fresh raspberries
23 slices lime
1
45ml vodka
120ml soda water
Muddle berries, lime and
basil. Add vodka and soda,
shake, strain and serve.
EAT FIT | 43
GEA
R UP
BETTER
BBQ-ING
Weber
SMOKEY JOE
This portable option
is ideal for sticking
in the car for a day
out. Incredibly, this
cute little barbecue
has nearly 1000cm2
of cooking area. A
porcelain enamelled
finish stops rust and
makes cleaning easy.
weberbbq.com.au
George Foreman
MIX & GO XL BLAST
Whip up a refreshing
batch of margaritas
in this powerful
blender, and keep
things cool with the
special chill sleeve.
Also comes with jug,
bottle and chill stick.
georgeforeman.
com.au
Outback
6 BURNER BBQ
This easy-store,
collapsible and
manoeuvrable
barbecue has 6 cast
iron burners with grill
and griddle, a hefty
780 x 420mm cooking
area, 2 foldable side
tables and Piezo
ignition. outback
barbecues.net
Beyond Cool
WHISKEY WEDGE
The artful way to
perfectly chill but
not water down your
favourite spirits, the
Whiskey Wedge lets
you enjoy that on the
rocks experience for
longer, without fastmelting ice cubes.
beyondcool.com.au
George Foreman
INDOOR/
OUTDOOR BBQ
Cook up a barbie
anywhere with this
portable grill that
can be used indoors
or out. Comes with
a removable stand
and a dishwashersafe grill no more
scrubbing!
georgeforeman.
com.au
LEGENDAIRY
PROTEIN
FOR MUSCLE
BUILDING
LEGENDAIRY
PROTEIN
FOR MUSCLE
REPAIR
legendairy.com.au/sport
AskEat Fit
Are berries
really that
super?
JAMES H.
JUICY
NEWS
Resveratrol found in
berries might help prevent
damage to blood vessels,
as well as lower
your LDL, or bad,
cholesterol
levels.
ASK
EAT FIT
TRAINING
Im pretty active
always working out,
playing sports What
will happen if I dont
drink enough water?
D AV I D L .
Is lifting on an empty
stomach a bad idea?
I forget to eat
breakfast now and
then does it matter?
JAMES E.
If your aim is
hypertrophy, a midmorning pump session
could be the secret
to muscle growth.
Thats when blood
testosterone levels are
at their highest. And
make sure you fuel
up: research says a
pre- and post-workout
snack of around 30g
protein each may
have the best efect
on muscle gains.
48 | EAT FIT
ASK
EAT FIT
NUTRITION
Most people
believe the popular
circa-1950s rule
that when you cut
3500 calories from
your diet over time,
you lose a pound
(0.45kg). In fact, as
The Washington Post
recently reported,
thats a fallacy the
body fights weight
loss with all its might,
so the longer you diet,
the more stubborn
your metabolism
gets. (Oh, youre
feeding me fewer
calories? Then Ill
burn fewer calories.)
As time goes on,
it gets harder to
drop weight, says
nutritionist Elizabeth
Ward. The less you
weigh, the less you
get to eat. A 110-kilo
guy with a lot of fat
can eat much more
than a 70-kilo guy
just trying to drop
the last five and hell
still lose weight. To
beat the body at its
own game, try using
a weight-loss app like
MyFitness Pal, which
helps you keep track
of your food intake
and physical activity
Eggs are a
fantastic source of
protein and a whole
shedload of other
nutrients more
than 20 vitamins
and minerals
including essential
fats and powerful
antioxidants. Theyre
also fine to enjoy
with abandon. Well,
within reason. As
always, moderation
is the key to good
health. The Heart
Foundation has
confirmed that we
can eat up to six eggs
a week as part of a
healthy, balanced
diet.
Ethanol, the
type of alcohol
found in drinks,
has toxic metabolic
by-products called
acetaldehyde
and acetate. Both
by-products help
create that queasy,
nauseous feeling you
get when youve put
a few too many back.
Chronic ingestion of
alcohol can also mess
with your digestion,
GREG J.
ASK
EAT FIT
SUPPS
EAT FIT | 49
ASK
EAT FIT
HEALTH
So is red meat really
going to kill me?
CRAIG S.
Red meat is an
excellent source of
protein and iron,
says dietitian Helen
West. However, while
moderate amounts
of lean red meat
have been shown to
be fine to include in
your diet, she adds,
eating lots of it has
been associated with
shorter life spans,
so best to stick to
three to four times
a week. A 2012 study
published in the
American Journal
of Clinical Nutrition
found that people
who incorporated
lean beef into their
diet experienced a
10 per cent reduction
in their LDL (bad)
cholesterol. And not
all meat is created
equal. Theres now
strong evidence that
eating large amounts
of processed meats
can be quite harmful,
she says, because
of the potentially
cancer-causing
nitrites and nitrates
they contain, and
should be limited
to a card-deck-size
portion once or
twice a week.
Im suffering from,
uh, occasional
irregularities. Are
there stretches or
exercises I can do to
help with digestion?
JOE E.
Absolutely.
Regular exercise of
any kind improves
your bodys ability
to digest food,
as long as the
workouts arent too
extreme, according
to nutritionist, exinternational sports
competitor and
best-selling author
Amanda Hamilton.
Yoga is a huge help
for gasrointestinal
issues, she says, as
the twisting postures
compress the colon
and aid digestion.
She advises a simple
spinal twist: Lie on
your back, hugging
your knees in gently,
inhale, and on the
exhale, drop the
knees to the left,
compressing the
right side of the body,
then vice versa.
Stay for at least five
breaths at each side.
Whatarethemost
effectiveworkouts
for fat loss?
NEIL G.
Increased muscle
density improves
metabolism. When
you do strength
training, the body
goes through Excess
Post-Exercise Oxygen
Consumption (EPOC).
This is a state that
helps the body restore,
which requires
processes like cell
replenishment and
hormone balancing.
Also, as a result of an
elevated consumption
of your bodys fuel,
fat stores and free
fatty acids are broken
down. As far as cardio
exercises, most people
default to a long form,
rhythmic cardio
exercise like jogging.
However, this is both
time consuming
and not as efective
as another form of
cardio: sprinting.
Sprints, and other
short anaerobic
exercises, promote
fat loss by keeping
the individuals body
going through EPOC,
which we know helps
the body burn its fat.
KIT N.
YOU
CAN
DO
BETTER
THAN THIS
GET MORE BANG AND FEWER BANGERS FROM
YOUR BARBIE THIS SUMMER
TOP TIPS
Perfectly barbecued
beef and lamb
Step 1
Coat the meat in oil instead of
adding oil to the barbecue grill or
hotplate. If the meat has been
marinated, lightly pat it dry with
absorbent paper (this helps the
meat brown rather than stew).
Step 2
Ensure the barbecue is hot
before you cook; the meat
should sizzle as it makes
contact with the plate or grill.
Step 3
Cook one side until the first sign
of moisture appears on the
upper side; turn and cook other
side. Turn once only for rare and
medium. For well-done turn
a second time once moisture
re-appears and reduce
temperature until cooked.
Use tongs rather than a
barbecue fork to turn the meat.
Step 4
Test for doneness with tongs.
Rare is soft when pressed,
medium is springy but soft and
well done is very firm. Remove
steak, cover it loosely in foil and
rest it in a warm place for few
minutes before serving.
Extra tip
GET YOUR BASICS What every bloke should know before donning his apron
54 | EAT FIT
SHUTTERSTOCK
RUMPY
PUMPY
Rump steaks are
a lean and fullflavoured cut that
is good value
for $$.
LOVE ME
TENDER
Scotch fillet/
boneless rib eye
steaks are tender,
tasty and good
for sambos or
with a salad.
EYE SEE
Beef rib eye is a
popular beef cut
to roast in the
barbie, with
or without
the bone.
STOCKFOOD
FRESHEN UP
Dont use the same
utensils or plate
to handle raw and
cooked meat.
WATCH
THE CLOCK
If meat has been out
for less than two
hours, chuck it back
in the fridge or cook
it immediately.
EVEN STEVEN
Whatever cut you
choose, only buy
steaks of an even
thickness, not wedge
shaped this way
theyll cook evenly.
The flavour of
grilled or smoked
beef and lamb
can be further
enhanced with the
addition of dry rubs,
marinades, spices
and even beer
basting.
RUBS
MARINADES
THATS SMOKIN
Get ready
Mix it up a little
Fresh herbs really bring out the flavour of
all smoked cuts. Mint and rosemary pair
beautifully with lamb, while smoked beef
loves parsley and oregano.
3 SIMPLE SALADS Its not just about the meat get some veg in there, too
1. CLEAN CAESAR
VEG OUT Grilling your veg brings out their natural flavour without stripping nutrients
AUSSIE, OI!
VEGIES ARENT
JUST FOR VEGOS
ADD SOME
COLOUR TO
YOUR GRILL
Mushies
Brush with oil and
garlic and grill on
both sides.
Cherry tomato
Drizzle in olive oil
and grill for 10
minutes. Perfect
with steak.
Red onion
Cut into rounds
and cook
briefly about
six minutes.
Pirate Life, SA
Feral Brewing, WA
Beans
Toss with oil and
garlic and cook
wrapped in foil.
Capsicum
Grilling capsicum
brings out their
natural sweetness.
MATCH MAKER Beer and meat matching tips from author James Smith of The Crafty Pint (craftypint.com)
AK
58 | EAT FIT
CHICKEN
SEAFOOD
GRILLED VEG
Assuming were
not talking spicy
wings (in which
case you might
pick a hoppy India
Pale Ale to enhance
the spice), look for
something lighter.
A Vienna/dark lager
or golden ale/kolsch
should complement
chicken without
overpowering.
4 Pines, NSW
Boatrocker, Vic
SHUTTERSTOCK
Corn
Brush with olive
oil and grill,
turning often.
BUY BIRDIE
Score yourself a
good bird. Quality
chooks taste
better. Go local and
organic if possible.
SKINNY TIP
Skin-on, bone-in
meat stays moist
and flavourful, even
over smoky heat.
LIVING ON
THE EDGE
Cook your butterflied
chook weighted
down with a brick
wrapped in foil
for more delicious
crispy edges.
BY HOOK OR BY CHOOK
Whats worse than overcooked chook? Undercooked chook. The last thing you want is for your
barbie guests (or yourself) to spend the afternoon hurling into a bucket. But dont cut the bird
open to check if its cooked - use a meat thermometer. Seventy-five degrees Celsius is your magic
number. Once its done, let it rest just like red meat, letting the chook rest in loosely tented foil
will give you a moister, more tender meat.
Also remember that if you add sauce to the bird too early during cooking, itll caramelise and
scorch. Wait until the last five minutes of cooking. Or, for a stronger flavour, use a rub before
cooking. And if it sticks to the grill plate? Dont yank it off. In a minute or two it will lift off easily.
Remember to keep raw chook away from other ingredients youre using. And if you have to store
your chook for more than two to three days before using, you should freeze that thing. EF
UNDER
THE
SPOTLIGHT
We put four diets to the test
THE DIET
The Warrior Diet is an
intermittent fasting
plan in which you fast
for most of the day
and night, squeezing
the majority of your
food intake into a
four-hour window
between six and 12
in the evening. It
originated with Ori
Hofmeklers book
The Warrior Diet.
THE CLAIM
Advocates of fasting
say it promotes a
variety of changes in
the body that speed
up fat metabolism,
allowing you to
lose weight without
having to count
calories. The Warrior
Diet also claims
to improve other
aspects of your life,
from increasing
energy levels and
promoting a selfassured Warrior
attitude at work to
enhancing relaxation
and sex drive.
THE METHOD
During the 20-hour
under-eating period,
you can consume
small amounts of
protein and fibrous
veg think broccoli
and kale. You can also
have whey protein
before training so
THE REALITY
I enjoyed the undereating phases
they were easy to
follow and I noticed
improvements in my
energy levels and
mental clarity. A few
hours after waking
up, I would eat a salad
about the size of a
postage stamp, then
five or six hours later
have 10g of plain
whey protein before
an hour of weight
training. I hit a couple
of PBs during the
month and generally
felt great in the gym,
but towards the
end of each session
my energy levels
nosedived.
The fun ended
during the feasting
Feast or famine
Cramming the bulk of
your daily calories into
four hours is not as fun
as youd think
FAST FOOD
Price had to squeeze 2500 calories into a four-hour window and eat just enough to
keep him going and training outside that time. Heres how he did it
62 | EAT FIT
UNDER-EATING PHASE
FEASTING PHASE
7am-6pm
Breakfast
80g of chicken with green
salad, no dressing
Pre-workout
10g plain whey protein
6pm10pm
Dinner
Green salad with olive oil
Whole large roast chicken
Tarka dhal curry
1 loaf of sourdough bread
2 glasses of red wine
phases. Feasting
sounds great, but
trying to eat 2500
healthy calories every
night is no joke, and
by day three I was
dreading it. I went
to bed feeling sick
and with heartburn
almost every night.
THE RESULTS
Being a Warrior was
tough, but it did yield
results. I dropped over
3kg of bodyweight,
of which 2kg was fat.
Unfortunately a good
part of the remaining
1kg was lost muscle
mass, despite my
weight training,
THE VERDICT
Sticking to the
Warrior Diet
requires discipline,
but if you can make
it work, it does
deliver fat-loss
results. However,
if youre looking to
build or maintain
muscle mass, or
you prefer training
in the evenings,
youre better of
looking elsewhere.
It also severely
limits your ability
to socialise, as you
need to spend your
evenings stuffing
your face.
IIFYM
It can go so right, but also so wrong Price gets macros on his mind
THE DIET
If It Fits Your Macros
(IIFYM) is a flexible
diet that focuses on
how much youre
eating rather than
the quality of the
food. You work
out a daily target
intake of three
macronutrients
protein, carbs and
fat and as long as
you stick to those
targets, you can eat
whatever you want.
THE CLAIM
THE REALITY
THE METHOD
If you like maths,
youll love IIFYM.
First you go to iifym.
com and use its tools
to calculate your
overall calorie target
based on your weight,
height and age, then
work out how those
calories should be
divided between
macros depending
To lose weight,
I calculated Id have
to stick to 205g carbs,
65g fat and 190g
protein a day, with
an optional 35g of
fibre. Tracking my
daily food intake
was a grind and my
enthusiasm soon
dwindled, especially
in situations where
I had to weigh
individual ingredients
no-one should have
to take a pair of scales
on a bucks night!
I also ended up eating
the same, easy-tomeasure meals all the
time to make things
more straightforward,
so my dietary variety
suffered. Having
initially attempted
to include fibre in my
calculations mainly
by having lots of
IT ALL ADDS UP
SHUTTERSTOCK
Price tried various food combinations to hit his daily macro targets.
There were virtuous ways to do it and then theres this way
Breakfast Whey
protein shake
Snack Whey
protein shake
low-calorie broccoli
with every meal
I soon caved and went
for the all-junk option.
While it was fun for
a while, it didnt do
my skin or digestive
health any favours,
and I also noticed my
mental and physical
performance take
a nosedive.
THE RESULTS
Having eaten so
much crap, I was
surprised to see
positive changes
in the mirror,
which were backed
up by my body
composition results.
In fact, despite
opting for a weightloss version of IIFYM,
I gained 2kg over
four weeks thanks
to an increase in
muscle mass that
I attributed to my
higher protein
and carbs intake.
I also reduced my
body-fat percentage,
although the results
did flag up a rise in
levels of visceral
fat the nasty stuff
that gathers around
your organs and can
cause heart disease,
diabetes and cancer
which was not a
good sign.
THE VERDICT
Theres nothing
fun about counting
macros, but IIFYM
does ofer two
powerful tools: a
defined guideline
of exactly how
much to eat and
a framework that
allows you to relax
and enjoy yourself
when ideal food
choices arent
available. If youre
planning on using
it over a long period,
though, youre
better of using
mostly clean foods
to hit your targets.
EAT FIT | 63
THE DIET
THE METHOD
The promise of
the Velocity Diet
is enticing: rapid
fat loss without
muscle wastage
and no complicated
rules to follow.
The reality is less
pleasant. Almost
all your meals are
actually shakes
you drink five a day,
with a solid meal
just once a week.
Theres also a small
pharmacys worth of
daily supplements
(and optional fatburners). Yummy.
THE CLAIM
Shake-based diets
have their roots in
medicine, where
theyre used to treat
extreme obesity, and
while they cause
rapid fat loss, the
usual problem is an
equally rapid loss of
muscle. The Velocity
Diet is billed as an
evolution of these,
quickly cutting fat
but supporting or
even enhancing
muscle mass. Its
also claimed that by
consuming mostly
shakes, youll
reprogram your
food preferences,
leading to better
food choices at the
end of the diet.
Terminal velocity
Living on shakes can work,
but its not sustainable
long-term
THE REALITY
On one hand, its
very simple you
know exactly
what you have to
consume and the
shakes take seconds
to make. On the
other hand, the level
of social isolation,
the monotony and
the physical effects
make this diet the
toughest Ive tried.
Sitting in a pub
with friends whore
enjoying a meal as
you down your 19th
shake of the week
is tiresome. Before
too long, I started
falling off the
wagon, mostly at
night. My selfcontrol was simply
exhausted. After
three weeks and 114
shakes, I replaced
half my shakes with
whole-food meals.
THE RESULTS
SHAKE IT OFF
Heres what Price consumed every day until he couldnt take it any more.
His regular shakes contained 40g protein, 2g fat and 8g carbs
0800 Shake
Along with 1 tbsp
flaxseeds, 3 fishoil tablets, greens
powder, 3g leucine
1100 Shake
Along
with 1 tbsp
flaxseeds, 3 fish-
64 | EAT FIT
1900 Shake
Along with 1 tbsp
flaxseeds, 3 fishoil tablets, greens
powder, 3g leucine
2200 Shake
Along with 1 tbsp
peanut butter, fibre
supplement, 3g leucine
THE VERDICT
The Velocity Diet
is a powerful
but extreme and
short-term fat-loss
tool and should be
approached with
caution. For those
looking to lose fat
quickly, it may be
an option, but if
youre thinking
long-term, you
may want to look
elsewhere, even
with its powerful,
though possibly
short-lived, ability
to change food
preferences.
CARB BACKLOADING
There aint no party like a high-carb party. Price is pleasantly surprised by carb backloading
THE DIET
Carb backloading
is a calorie- and
carb-cycling diet
that lets you choose
one of two goals:
more muscle with
minimal fat gain
or less fat with
minimal muscle
loss. It relies on
timing your carb
and calorie intake
to make the most of
anabolic (musclebuilding) and fatburning hormones
but the real
headline-grabber is
that it encourages
eating junk food.
THE CLAIM
The diets creator,
John Kiefer, claims
that by keeping carbs
and calories low but
having very highcarb, high-calorie
feeds in the evening
after training, you
can gain muscle
and lose fat.
High-GI carbs
are preferred so
that you get a short,
sharp spike in
insulin, replenishing
muscle fuel stores
and supporting
muscle gain, but
leave most of the
day insulin-free
so as not to inhibit
your bodys fatburning abilities.
Pizza party
Gorging on carbs at
night? Sounds like
a dream come true...
THE METHOD
The diet begins with
an initial low-carb
preparation phase,
designed to increase
your bodys ability to
metabolise fat and
help you work out
how big your carb
intake should be
based on fat loss.
Once on the diet,
you eat sparingly
during the day,
sticking to lean
protein and low-carb
veg. On training
days, you have whey
before training, and
then in the evening
you backload with
one or two large,
high-GI, carb-heavy
meals. On nontraining days, you
keep carb intake
lower, with a smaller,
lower-carb evening
meal and more
protein and good fats.
THE REALITY
Carb backloading
was, in a word, fun.
I never felt hungry.
The daytime diet
of tuna salads and
whey isolate shakes
was familiar for me,
but the backloads
were new territory.
I felt like a 10-yearold again, consuming
large amounts of
junk carbs such as
pizza and pastries. .
SHUTTERSTOCK
Mid-morning
20g mixed whey isolate
and casein shake
with 5g creatine
Early afternoon
Tuna salad with 30g
One downside
is that you have
to train at around
5-6pm for optimal
results, which is
when gyms are
usually busiest.
The second
problem was the
carb intake. Id
calculated during
the prep phase
that I needed 450g
of carbs, which
equates to around
20 Krispy Kreme
glazed doughnuts.
Even using carb
drinks and junk
food, this was a
challenge, and
I often fell short.
THE RESULTS
I found carb
backloading easy
to do. Although
I was going to the
gym having eaten
very little, training
felt good. My lift
numbers went
up, conditioning
sessions were more
intense and my
recovery was great.
My body comp
testing showed
a near 1kg rise in
muscle mass and
a slight loss of fat.
It was my healthoriented results that
were the biggest
eye-opener with
my good cholesterol
levels rising, bad
cholesterol levels
falling, triglyceride
levels improving
and visceral fat
levels dropping. EF
THE VERDICT
Carb backloading
is a fun diet that
could be a great
choice for anyone
looking to gain
lean mass or drop
fat. For the best
results, though,
you may have
to rearrange
your day.
EAT FIT | 65
D y l a n C o u l te r/ S t y l i n g by D e l v i n L u g o. G ro o m i n g by J e s s i B u t te r f i e l d u s i n g Ma l i n+ G o e t z a n d A l te r n a Ha i r c a r e
Sam Kaplan
EAT FIT | 67
68 | EAT FIT
THE OL OMELETTE
This protein-packed,
fat-seeking missile
hits fat at the source.
See p73 for recipe
Egg on fat loss
The choline, methionine
and vitamin B12
in eggs can turn off
genes for insulin
resistance, obesity
and liver steatosis
F o o d s t y l i n g b y K a r e n E v a n s /A p o s t r o p h e .
Imagine taking of your shirt, looking into the mirror and seeing zero
belly. Not a little belly. Not a tiny bit of belly. Not a spare tyre or a gut.
Zero belly. A flat, rippled stomach where the softness used to be. Most
of us have long abandoned that ideal. Weve accepted belly fat as an
inevitable albatross, a companion for life, just a part of being a normal
human being. But thats not true. We dont have to live that way.
Count on beans
Folate and genistein, two
nutrients found in beans,
help deactivate your
bodys adiposity genes
Better off red
In addition to prostate
cancer-fighting
lycopene, tomatoes pack
resveratrol, known to
help fend off obesity
NUTRIENT
ZERO BELLY
FOOD SOURCE
TURNS OFF
GENES FOR
Betaine
Insulin resistance,
liver steatosis
(fatty liver)
Choline
Liver steatosis
Folate
Insulin resistance,
adiposity
Methionine
Insulin resistance,
obesity
Vitamin B12
Insulin resistance,
obesity
Curcumin
Inflammation, obesity
Epigallocatechin3-gallate
Obesity, insulin
resistance, liver
steatosis
Genistein
Obesity
Resveratrol
Obesity, liver
steatosis
Sulforaphane
Adipocyte
differentiation
(basically, turning a
stem cell into a fat cell)
Butyrate
Insulin resistance,
inflammation
TURN TO PAGE 72 FOR THREE DAYS WORTH OF ZERO BELLY MEALS AND DRINKS
ZERO BELLY
AT A GLANCE
This plan targets the fat that matters most
visceral belly fat through a unique nutritional
approach powered by the latest revolutionary
research in weight loss, digestive health and
anti-inflammatory foods that target, and turn
off, your fat genes.
Lucas Zarabenski
MEALS
Three square meals, one Zero Belly drink
and one additional snack per day.
NUTRIENTS
While Zero Belly is carefully balanced to give you
all the essential nutrients you need to strip away
fat and reveal lean, healthy muscle, youll ask three
important questions before each meal or snack:
Wheres my protein?
Wheres my fibre?
Wheres my healthy fat?
FOODS
These foods have been carefully selected for their
micronutrient content; in fact, most have been
linked to genetic triggers within the human genome
that are associated with weight gain and metabolic
disorders. They will help reset your bodys genetic
destiny while decreasing inflammation and
attacking visceral fat.
MAXIMISE
High-phytonutrient fruits and vegetables
High-fibre, high-protein nuts, legumes
and grains
Monounsaturated and
polyunsaturated fats
Lean meats, fish and eggs
Omega-3 fatty acids
Eggs
Red fruits
0live oil and other healthy fats
Beans, rice, oats and other healthy fibre
Extra plant protein
Leafy greens, green tea and brightly
coloured vegetables
Lean meats and fish
Your favourite spices and flavours (ginger,
cinnamon, chocolate)
ALCOHOL
Limit alcohol to one drink per day during the initial
six-week program.
DRINKS
One snack a day will be a Zero Belly drink, a
satisfying plant-based, protein-filled smoothie.
EATFIT | 69
70 | EAT FIT
Go for regular
morning walks
Reduce saturated
fats and sugar
3
Be wary of vitamins
Increased levels of B
vitamins have long been
associated with an
increased incidence of
obesity and diabetes.
Researchers believe
that fortified infant
formula at a young
age may trigger the
fat genes to switch
on. If youre more
comfortable taking
a daily multivitamin,
its probably fine, but
megadosing may do
more harm than good.
Be cautious of
canned foods
Cut down on
antibiotics
FIFTY
SHADES
OF FAT
In the past few years, researchers
have discovered that, like khakis
at the Gap, fat comes in many
different shades each with
unique molecular properties
and health implications. From
reddish brown to beige, fat is more
complicated than we might think.
What does the fat rainbow mean
for you? Heres everything you
need to know:
Dylan Coulter
EATFIT | 71
Protein? Check.
Fibre? Yes, sir. Healthy
fat? Yup. This PB
bowl eats belly fat
for breakfast
ZeroBellyrecipes
Jump-start your journey to abs with
three days worth of amazing meals
and drinks scientically proven to
turn off your fat-storage genes
By David Zinczenko
72 | EAT FIT
When people ask me whats so unique about the Zero Belly meal plan, I tell them
this: it involves eating food. By that I mean real food food with the power to
reverse the fat-gene switches that are triggered by our modern processed diets and
set us back on the path to perfect health. In fact, studies show that the more processed
food you eat, the greater your weight even if you eat the same number of calories.
It all goes back to inflammation and why I built Zero Belly to calm the fire and turn off
the fat-storage genes that processed foods turn on. To make sure youre eating a meal
or snack that fits into the Zero Belly meal plan at home or at your favourite restaurant
ask yourself: wheres my protein? Wheres my fibre? Wheres my healthy fat? If
youve got all three covered, chances are youre well on your way to Zero Belly. In the
meantime, here are three days worth of delicious meals and snacks to get you on your
way to your best body ever.
Breakfast
Better than green
eggs and ham
Ol omelettes
MAKES 1 SERVING
INGREDIENTS
large portobello
mushroom cap
egg
egg whites
Grill or saut
mushroom until
soft, about 5 minutes
per side.
3) Heat the remaining oil
in a non-stick pan over
medium-low heat.
Whisk the egg and
whites in a bowl, add
to pan and scramble.
When eggs are just set,
remove from heat.
4) Top mushroom cap
with eggs and sliced
avocado. Season
with salt, pepper
and spices of
your choosing.
NUTRITION
PB bowl
MAKES 1 SERVING
MAKES 4 SERVINGS
INGREDIENTS
INGREDIENTS
cup water
tbsp natural
peanut butter
eggs
egg whites
cup strawberries
or raspberries
DIRECTIONS
avocado, sliced
DIRECTIONS
Stacked shake
With 29g of
protein, the
strawberry
banana is a clean
muscle builder
STRAWBERRY
BANANA
MAKES 1 SERVING
Water as needed
INGREDIENTS
scoop vanilla
protein powder
3 cup frozen
strawberries
frozen banana
tbsp almond butter
cup unsweetened
non-dairy milk
(almond, hazelnut,
coconut, hemp, etc)
Water as needed
DIRECTIONS
Place ingredients in
a blender and blend
until smooth.
NUTRITION
BLUEBERRY
DAZZLER
MAKES 1 SERVING
INGREDIENTS
DIRECTIONS
scoop vanilla
protein powder
cup unsweetened
non-dairy milk
(almond, hazelnut,
coconut, hemp, etc.)
cup frozen blueberries
tbsp almond butter
VANILLA
MILKSHAKE
MAKES 1 SERVING
Lucas Zarebinski
INGREDIENTS
frozen banana
tbsp peanut butter
Water as needed
DIRECTIONS
cup unsweetened
EATFIT | 73
THIS SALAD
CONTAINS
SEVEN
POWERFUL
NUTRIENTS
THAT SHUT
DOWN FAT
GENES
Mediterranean
mega salad
MAKES 1 SERVING
INGREDIENTS
Lunch
Going lentil soup
MAKES 6 SERVINGS
Voodoo chilli
MAKES 4 SERVINGS
DIRECTIONS
INGREDIENTS
DIRECTIONS
tsp cumin
1
bay leaf
cups low-sodium
vegetable stock or water
tbsp reduced-sodium
soy sauce
Salt and black pepper,
to taste
Chopped coriander
for garnish
INGREDIENTS
jalapeo, minced
74 | EAT FIT
canned chipotle
peppers, finely chopped
avocado, sliced
/8
tbsp walnuts
DIRECTIONS
Lucas Zarebinski
Dinner
Cashew gesundheit
INGREDIENTS
DIRECTIONS
MAKES 4 SERVINGS
1
2
DIRECTIONS
MAKES 4 SERVINGS
The ultimate
burger
MAKES 4 SERVINGS
INGREDIENTS
tsp salt
gluten-free
hamburger buns
cups rocket
cup caramelised
onions
Tomato sauce and
mustard (optional)
DIRECTIONS
BACK AWAY
FROM
DESTRUCTIVE
FOODS EVEN
A BURGER CAN
BE HEALTHY
EATFIT | 75
THE
CLASSIC
S E E PAG E 7 8
76 | EAT FIT
{ By CANDICE KUMAI }
Travis Rathbone
EAT FIT | 77
THE
CLASSIC
MAKES 46 SERVINGS
DIRECTIONS
1) Preheat oven to
200C; set pizza
dough out at room
temp. for about 20
minutes.
INGREDIENTS
tbsp extra-virgin
olive oil
cup sun-dried
tomatoes (optional)
78 | EAT FIT
2) Sprinkle a clean
work surface with
flour; roll dough into
a 1cm flat, 25-30cm
round or rectangle.
Place it on a baking
tray or in a castiron pan, brush with
olive oil and sprinkle
with 1/8 tsp salt.
3) Place dough in oven
and pre-bake for
about 10 minutes,
then remove. Top
pizza with tomato
paste, mozzarella
and oregano, bake
on the middle rack
for 12-15 minutes.
4) Remove from oven
and sprinkle with
remaining sea salt
and chilli flakes, plus
basil and sun-dried
tomatoes if desired.
W H AT S H E A LT H Y
ABOUT IT
SUN-DRIED
TOMATO &
PROSCIUTTO
PESTO
FL ATBREAD
MAKES
8 SERVINGS
W H AT S H E A LT H Y
ABOUT IT
Antioxidant-packed
sun-dried tomatoes,
plus a mega boost of
vitamins A, C and K in
the form of kale-almond
in the pesto, make this
superfood pizza a guiltfree comfort food. Enjoy
it post-workout and get
a natural protein kick
from the prosciutto
and almond pesto.
INGREDIENTS
KALE-ALMOND PESTO
1 cups curly kale
cup raw almonds
2
tbsp extra-virgin
olive oil
PIZZA
450g pizza dough
1
tbsp extra-virgin
olive oil
slices high-quality
prosciutto, torn
roma tomatoes,
thinly sliced
cup rocket
cup mozzarella,
finely grated
DIRECTIONS
Presto pesto Double your batch of pesto and try tossing it with pasta, using it to top off toast or mixing vegetables in it prior to roasting.
EAT FIT | 79
KALEBACON
PIZZA
MAKES:
46 SERVINGS
W H AT S H E A LT H Y
ABOUT IT
Mouth-watering bacon
and eggs on a pizza? Hell,
yeah! Even with kale
sauted in bacon fat and
mozzarella cheese on
top, this homemade pizza
still packs fewer calories
and less fat per serving
than takeaway. The
trick to losing weight
and saving calories?
Cooking at home.
INGREDIENTS
tbsp extra-virgin
olive oil
cup low-fat
mozzarella, shredded
egg
DIRECTIONS
1) Preheat oven to
200C and set pizza
dough out at room
temperature for
about 20 minutes.
2) On a clean work
surface with a touch
of flour, roll out pizza
dough into a 2cm
flat, 25-30cm round.
Place it on a large
baking tray or pizza
stone, or in a round
cast-iron pan. Brush
dough with olive oil
and sprinkle with sea
salt, then pre-bake
for about 5 minutes.
SWEET
P O TAT O &
SAUTED
MUSHROOM
PIZZA
MAKES
8 SERVINGS
W H AT S H E A LT H Y
ABOUT IT
With feel-good
ingredients like vitamin
A-packed sweet potato,
juicy, immunity-boosting
mushrooms and antiinflammatory onions,
this pizza is a clean
and inspiring way to
change up your menu.
A total bonus:its also
vegetarian, so invite
that cute non-meateating neighbour over
for a slice.
INGREDIENTS
tbsp extra-virgin
olive oil, divided
80 | EAT FIT
cups button
mushrooms,
thinly sliced
cup rocket
Balsamic vinegar,
to finish
DIRECTIONS
1) Preheat oven
to 210C.
2) Heat 2 tbsp of olive
oil in a large pan over
medium heat. Add
onion and cook,
stirring occasionally,
until golden, about
10 minutes. Add in
sliced mushrooms
and saut for an
additional 10 minutes.
3) On a clean work
surface, roll out pizza
dough and place it on
a large baking tray or
pizza stone. Brush
dough with remaining
1 tbsp olive oil and
a sprinkle of salt.
ROMANCING
THE STONE
While not an absolute essential for cooking, a pizza stone is every chefs favourite way to achieve a crispy-crusted, evenly
cooked, restaurant-style pizza at home. (All these pizzas were cooked on one.) A few brands to check out:
Large Q Pizza Stone and Tray 36.5cm$39.95, weberbbq.com.au
Breville 12-inch (30.5cm) Pizza Stone$24.95, breville.com.au
Davis & Waddel Napoli BBQ Pizza Stone 38cm $39.95, davidjones.com.au
EAT FIT | 81
NICE
MEAT
YOU
THERES A WHOLE WORLD OF FLAVOUR RUNNING WILD IN THE AUSSIE OUTBACK.
AND ITS HEADED YOUR WAY...
{ By ALISON TURNER}
SNAPPER
Snap to it
Do you dare eat the worlds
largest reptile? The average
male saltie can reach five
metres and 450kg, but crocs
up to seven metres long,
weighing 1000 kilograms, are
not uncommon. Definitely not
something youd like to find in
your backyard swimming pool.
CHILLI LIME
CROCODILE SKEWERS
Serves 4
INGREDIENTS
1 kg crocodile fillet
cup lime juice
1 tablespoon lime zest
2 tablespoons olive oil
2 red chillis, deseeded,
chopped finely
2 garlic cloves, chopped finely
1 tablespoon honey
1 teaspoon salt
MAKE IT
SHUTTERSTOCK / ISTOCK
Crocodile
Sweet-tasting with a
soft texture, crocodile is
low in fat, a great source
of protein and high in
nutritional value. Tail steak
is the lightest in colour
and fat, and has the best
flavour. Bonus man points
for eating yours live.
Wild boar
Our boar runs wild
in outback Central
Queensland. It has a
sweet, nutty flavour when
compared to pork. Very
lean (about a third of the
fat of regular pork) as the
animal is fit and fierce in
its natural habitat. Raahhh!
Buffalo
Like beef but with a richer,
full-flavour, buffalo has a
higher protein content with
fewer calories as it has
a dense make-up which
satisfies quickly. Has a
low ratio of fat through the
muscle, as they roam free.
Also high in iron and zinc.
Venison
Low in fat and an excellent
source of protein, iron
and B vitamins. Also low
in cholesterol and higher
in omega-3 fatty acids
compared to grain-fed
beef. Just dont show the
kids Bambi before you
plan to serve it up to them.
Kangaroo
Thumbs up on a variety of
nutrition fronts. Its a terrific
source of high-quality
protein, low in total fat (less
than two per cent), low in
saturated fat and a source
of iron and heart-friendly
omega-3s. Whats that,
Skip? Sonnys in the well...?
EAT FIT | 85
Kangaroo
Crocodile
Buffalo
Wild boar
Super-hot pan
fry whole fillet
and serve sliced
rare-medium rare
over salad
Hot pan-fry
in olive oil
Stew with
rosemary
or use in a
homemade pie
Massaman curry
Rare-medium
rare steak with
your favourite
marinade
86 | EAT FIT
Good marinated
Green curry
Pan-fry steak for
7 minutes with
your favourite
marinade
Slow-cooked
stew with
red wine
Hes on a roll
Roo mince is
a super lean
substitute
for beef
SHUTTERSTOCK
MAKE IT
SHUTTERSTOCK
-B
GET IG
FUEL
EATING TO
BUILD
Tower of power
Build muscle (and
cool sculptures)
with these supercharged foods
{ By SEAN HYSON }
Most blokes think theyve cracked the dietary code for larger, stronger muscles: protein
with a side of protein. Well, new research especially on the connective tissue that holds
your muscles together and connects them to bone suggests its not that simple. Not
only is all protein not created equal, but not all carbs are evil, liquid egg whites are an
unnecessary evil, while oysters are amazingly good for you. With help from nutrition
coach Brian St Pierre, we ofer the new guidelines for stocking a muscle-building
fridge and eating away. Just remember to keep working out.
88 | EAT FIT
RULE NO. 1
SHUTTERSTOCK
90 | EAT FIT
RULE NO. 2
RULE NO. 3
RULE NO. 4
Shell be apples
Apple skin contains ursolic
acid a plant steroid-like
compound that inhibits
cancer cells, but apparently
also helps improve body
composition. In one study,
mice lost fat and gained
muscle tissue when ursolic
acid was added to their
food. No push-ups involved.
Feelin seedy?
Chia seeds might be part
of the latest hipster food
trend, but theyre also made
up of 20 per cent protein.
Plus they contain a type of
omega-3s, called stearidonic
acid, which converts into
EPA to aid muscle recovery
and inflammation.
Popeyes favourite
RULE NO. 5
RULE NO. 6
RULE NO. 7
Do the milkshake
Chockie milk contains
protein and carbs,
which may help prevent
muscle breakdown
while encouraging more
efficient muscle-protein
synthesis. Added benefits
may include a groovy milk
moustache. EF
EAT FIT | 91
THIS
COULD
SAVE
YOUR LIFE
The simplest way to fight cardiovascular disease:
bolster your bodys bacteria
{By GIOVANNI CAMPANILE}
Bean sprouts
Highly nutritious
and good for gut
bugs, sprouts
also improve the
digestive process
Go Gangnam style
Kimchi
This fermented cabbage
dish is high in lactobacilli
the same healthy
bacteria found in yoghurt
RAW FERMENTED
SAUERKRAUT RESTORES
GUT BALANCE AND CAN
HELP PREVENT CANCER
Yoghurt
Garlic
Kefir
Miso soup
Kombucha tea
Banana
A potent probiotic
with twice the
bacteria of yoghurt,
plus it can be eaten by
people with lactose
sensitivity its
99.99% lactose free.
Beloved by hipsters
everywhere, this
tea is naturally
fermented with
a living colony of
bacteria, so its
great for your gut.
94 | EAT FIT
the
ultimate
muscle
stir-frys
CHILLI, GARLIC
& BASIL
CHICKEN
MAKES: 1 SERVING
INGREDIENTS
1
DIRECTIONS
1) Cook the noodles
One-stop chop
This chilli, garlic and
basil chicken recipe
allows you to cook
protein, vegetables and
clean carbs all at once
THE MORE
COLOUR YOUR
MEAL HAS,
THE MORE
DIVERSE ITS
NUTRITIONAL
PROFILE
HAWAIIAN
PORK
STIR-FRY
MAKES: 1 SERVING
INGREDIENTS
180g pork tenderloin,
cut into strips
A few pinches Chinese
Five Spice powder
Salt to taste
1 cups red cabbage,
slivered
DIRECTIONS
1) Season pork with
Chinese Five Spice
and salt. Place
cabbage evenly
over dinner plate.
2) Heat large non-stick
stir-fry pan or wok
over medium-high
heat until hot. Spray
pan, then add
capsicum, onion,
garlic and pineapple.
Cook until capsicum
is lightly browned on
outside and almost
tender. Remove
vegies from pan.
Re-spray pan and add
pork in a single layer.
Cook until just barely
pink, about 12
minutes per side.
3) Return vegies and
pineapple mixture to
pan. Spoon glaze on
top and toss. When
warm, serve stir-fry
over cabbage.
Enjoy immediately.
NUTRITION
403 calories, 41g protein,
50g carbs, 5g fat
GOAL: Muscle gain
EAT FIT | 99
STEAK
FAJITAS
MAKES: 1 SERVING
INGREDIENTS
180g trimmed top round
steak, cut into strips
1 tsp salt-free Mexican
seasoning
Salt to taste
Olive oil spray
cup red onion, sliced
cup yellow
capsicum, sliced
cup poblano
pepper, sliced*
tsp fresh garlic,
minced
cup red enchilada
sauce
2 corn tortillas
2 tbsp fat-free Greek
yoghurt
1 tbsp Fresno chillies,
finely chopped, or
to taste**
Fresh coriander leaves
to taste
1
DIRECTIONS
1) Toss steak in
seasoning and salt.
Heat large non-stick
stir-fry pan or wok
over medium-high
heat until hot.
Gentlemen, start
your engines
Heat from the peppers
will kickstart your
metabolism
THIS DISH IS
CRAMMED
TO CAPACITY
WITH SUPER
NUTRIENTS
CHICKEN
PESTO
MAKES: 1 SERVING
INGREDIENTS
2
Salt to taste
Garlic powder to taste
Olive oil spray
1 cup broccoli florets,
chopped
cup grape or cherry
tomatoes
1 tsp fresh garlic, minced
DIRECTIONS
1) Mix pesto with vinegar
and set aside. Place
baby greens in a small
RV
INTE
IEW
WE SHOULD BE
CELEBRATING
ETHICAL FOOD
CHOICES
Is it easy to prepare
paleo meals at home?
Absolutely! The great
thing about paleo is
it can be as easy or
complicated as you
wish. Considering
the backbone of a
paleo meal is heaps of
vegetables, a moderate
amount of protein
and some good fats,
it can be so quick to
prepare. Simply fry up
some chicken thighs
in coconut oil and add
any fresh herbs and
spices you like to it.
Toss through some
vegetables and serve
with a side of avocado.
Done! And delicious.
ASIAN MUSHROOM
SALAD
INGREDIENTS
CHIMMICHURRI BEEF
HEART SKEWERS
INGREDIENTS
MAKE IT
XXXXX
Its like
BarryWhite
in a box.
Cancel dinner, turn off the phone and chuck some
Barry White on, cause things are about to get spicy.
With a little help from Horny Goat Weed libido
supplements. Theyre specially formulated with herbs
and nutrientstraditionally used for their aphrodisiac
qualities, to help boost you and your partners
sex-drive, arousal, stamina and performance.
Horny Goat Weed is available for him and for her,
at your local pharmacy and supermarket.
Always read the label. Use only as directed. If symptoms persist, consult your healthcare professional. Libido boost through tradition l aphrodisiacs, herbs and nutrients. CHC53164 01/14
EF WORKOUTS
FITNESS TRENDS
By Jim Smith
Bruce Lee created the martial
art of Jeet Kune Do because he
recognised that none of the existing
arts held all the answers. By combining
the most practical components from
various styles, he came up with a more
natural, streamlined fighting system.
Weve applied that thinking to this
program a routine that draws from the
ideas found in yoga, P90X, CrossFit and
strongman. Weve taken the best and
discarded the rest. Now all we need
is an infomercial.
DIRECTIONS
This program runs for six weeks.
Follow the schedule below:
MONDAY
Workout I
TUESDAY
Workout II
WEDNESDAY Rest
THURSDAY
Workout I
FRIDAY
Workout II
SATURDAY
SUNDAY
Rest
Workout I
1 DUMBBELL
CLEAN AND
PRESS
Sets: 3
Reps: 6
Rest: 60 sec.
2 SQUAT
Sets: 4
Reps: 5
Rest: 90 sec.
3A BENTOVER
ROW
3B DUMBBELL
BENCH PRESS
Sets: 3
Reps: 6
Rest: 0 sec.
Sets: 3
Reps: 10
Rest: 0 sec.
3C DUMBBELL
REVERSE FLYE
Sets: 3
Reps: 8
Rest: 90 sec.
WEEKLY VARIATIONS
The workouts vary a bit from week to
week to keep your body guessing. See
the chart below and on the following
pages for the changes:
WEEK 2
1 Dumbbell clean and press
SETS: 3 REPS: 6 REST: 60 sec.
2 Squat
SETS: 4 REPS: 6 REST: 90 sec.
3A Bentover row
SETS: 3 REPS: 8 REST: 0 sec.
4 Push-up plank
SETS: 5 REPS: Hold 60 sec. REST: 60 sec.
5 Tabata circuit
Perform the following in sequence.
Each exercise is 1 round. Perform 8
rounds total (ending on the push-up):
Dumbbell swing: Perform reps
for 20 sec./rest 10 sec.
Push-up: Perform reps for
20 sec./rest 10 sec.
Bodyweight Squat: Perform
reps for 20 sec./rest 10 sec.
WEEK 3
1 Dumbbell clean and press
SETS: 3 REPS: 8 REST: 60 sec.
2 Squat
SETS: 4 REPS: 8 REST: 90 sec.
3A Bentover row
SETS: 3 REPS: 10 REST: 0 sec.
4 Push-up plank
SETS: 6 REPS: Hold 60 sec. REST: 60 sec.
5 HIIT
Get on a treadmill and perform
the following:
EF WORKOUTS
FITNESS TRENDS
WEEKLY VARIATIONS
WEEK 4
1 Dumbbell clean and press
SETS: 4 REPS: 8 REST: 60 sec.
Dumbbell Swing
2 Deadlift
SETS: 3 REPS: 8 REST: 120 sec.
4 Ab-wheel rollout
SETS: 4 REPS: 8 REST: 60 sec.
4 PUSH-UP PLANK
Sets: 4
Reps: Hold 60 sec.
Rest: 60 sec.
Mountain climber
5 CROSSFIT WOD
Pull-up: 5 reps
Push-up: 10 reps
Mountain Climber*:
10 reps (each leg)
Dumbbell Swing**:
20 reps
WEEK 5
1 Dumbbell clean and press
SETS: 3 REPS: 10 REST: 90 sec.
2 Deadlift
Dumbbell swing
Hold a dumbbell or
kettlebell with both
hands and stand with
feet shoulder-width
apart. Push your hips
back and swing the
weight back between
your legs. Keep your
lower back flat as your
hips bend. Extend your
hips explosively to
swing the weight up
to shoulder height
in front of you.
3A Bentover row
SETS: 5 REPS: 10 REST: 0 sec.
4 Ab-wheel rollout
Deadlift
5 Tabata circuit
WEEK 6
1 Dumbbell clean and press
SETS: 4 REPS: 10 REST: 90 sec.
2 Deadlift
SETS: 5 REPS: 5 REST: 120 sec.
3A Bentover row
SETS: 6 REPS: 12 REST: 0 sec.
4 Ab-wheel rollout
SETS: 4 REPS: 12 REST: 60 sec.
5 HIIT
Workout II
1 DUMBBELL
SNATCH
Sets: 3
Reps: 6 (each side)
Rest: 60 sec.
Dumbbell Snatch
2 BENCH PRESS
Sets: 3
Reps: 6
Rest: 90 sec.
LET THE
MOMENTUM
GENERATED BY
YOUR HIPS PROPEL
THE WEIGHT
OVERHEAD
WEEKLY VARIATIONS
WEEK 2
1 Dumbbell snatch
SETS: 3 REPS: 6 REST: 60 sec.
2 Bench press
SETS: 3 REPS: 8 REST: 90 sec.
4 Inchworm to superman
SETS: 3 REPS: 10 REST: 60 sec.
WEEK 3
1 Dumbbell snatch
SETS: 3 REPS: 8 REST: 60 sec.
2 Bench press
SETS: 3 REPS: 10 REST: 90 sec.
4 Inchworm to superman
SETS: 3 REPS: 12 REST: 60 sec.
EF WORKOUTS
FITNESS TRENDS
Inchworm to
Superman
3A DUMBBELL
OVERHEAD
PRESS
Sets: 3
Reps: 6
Rest: 0 sec.
3B ALTERNATING
DUMBBELL CURL
Sets: 3
Reps: 10
Rest: 0 sec.
3C DUMBBELL
TRICEPS
EXTENSION
Sets: 3
Reps: 8
Rest: 90 sec.
4 INCHWORM
TO SUPERMAN
THE INCHWORM
TO SUPERMAN
BORROWS FROM
BOTH YOGA
AND P90X
Sets: 3
Reps: 8
Rest: 60 sec.
WEEKLY VARIATIONS
WEEK 4
1 Dumbbell Snatch
SETS: 4 REPS: 8 REST: 60 sec.
2 Chin-up
SETS: 3 REPS: 6 REST: 90 sec.
WEEK 5
Dumbbell
Overhead
Press
1 Dumbbell Snatch
SETS: 3 REPS: 10 REST: 90 sec.
2 Chin-up
SETS: 3 REPS: 8 REST: 90 sec.
WEEK 6
1 Dumbbell Snatch
SETS: 4 REPS: 10 REST: 90 sec.
2 Chin-up
SETS: 3 REPS: 10 REST: 90 sec.
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EF WORKOUTS
NUTRITION
payback time
Reward your
body and
maximise your
muscle gains
after workouts
with these five
powerful, proteinrich meals
By Tricia Williams
and LC Harrell
Research has
consistently
shown consuming
protein and carbs
after a weight-training
workout can speed
recovery and optimise
muscle gains.
But the so-called
window for this
nutrition doesnt
necessarily close
within an hour (or even
two or three hours, it
turns out), as popular
bro-science would
have you believe.
According to a 2013
review, consuming
a protein-rich,
whole-food meal up
to six hours after a
workout is sufficient
to maximise gains,
the Journal of the
International
Society of Sports
Nutrition reported.
Whip up any of the
following high-protein,
nutrient-dense meals
in the hours following
your workout, and
rest assured youre
getting the most out
of your training. EF
Bar none
Making your
own protein
bars lets
you control
their quality
SALMON &
BROWN-RICE
PASTA WITH
KALE PESTO
MAKES: 4 SERVINGS
INGREDIENTS
PESTO
2 cups packed torn kale
leaves, stems removed
Sea salt, to taste
1
SALMON
2 x 170g skinless salmon
fillets
Sea salt and black
pepper, to taste
1
PASTA
225g brown-rice pasta,
spaghetti style
1
DIRECTIONS
FOR THE KALE PESTO
1) Bring a pot of water
to a boil and add kale.
Cook 30 seconds, then
transfer kale to a bowl
filled with ice water
and let sit for a minute.
Drain in a colander.
2) In a food processor,
combine kale leaves,
salt and olive oil.
Pulse 1012 times or
until finely chopped.
Scrape down sides
of processor, add
miso, garlic, yeast and
pepper and pulse until
well combined.
FOR THE SALMON
1) Preheat oven to 220C.
Season salmon fillets
with salt, pepper and
lemon zest.
2) Place a non-stick,
oven-safe pan over
high heat and add
coconut oil. Once oil
has begun to shimmer,
place salmon fillets in
pan and cook 1 minute
each side or until
golden brown.
MAKES: 8 SERVINGS
INGREDIENTS
cup almond butter
cup honey
DIRECTIONS
2) In a medium bowl,
combine oats, cereal,
quinoa or millet, dried
cranberries, almonds
and sea salt. Pour the
honey mixture into
the dry mixture and stir
until well combined.
Transfer mixture
into pan.
3) Wet your hands and
press the cereal bar
mixture down until its
flat and even. Let it set
in the refrigerator
for at least one hour.
4) Remove the mixture
from the pan it should
be a solid sheet and
cut into 5cm-by3cm bars.
NUTRITION (PER SERVING)
263 calories, 7g protein,
34g carbs, 13g fat
THE POSTWORKOUT
WINDOW
IS MUCH
WIDER THAN
YOU MAY
THINK
EATFIT | 113
EF WORKOUTS
NUTRITION
PACKED WITH
ELECTROLYTES,
COCONUT WATER
IS NATURES
GATORADE
MINT CHIP
SHAKE
MAKES: 2 SERVINGS
INGREDIENTS
1
cup ice
1
scoops chocolate
whey protein
DIRECTIONS
1) Place coconut water,
almond milk, ice,
cacao nibs and mint in
a blender. Mix on high
speed until smooth.
2) Add the whey
protein and blend for
45 seconds. Drink
immediately.
NUTRITION (PER SERVING)
502 calories, 30g protein,
17g carbs, 36g fat
MAKES: 2 SERVINGS
INGREDIENTS
DIRECTIONS
spaghetti squash
eggs, whisked
Branch out
The more colourful your
meal, the more diverse
its nutritional profile
GRILLED
SKIRT STEAK,
COLESLAW
AND BROWNRICE
TORTILLAS
MAKES: 4 SERVINGS
INGREDIENTS
FOR THE COLESLAW
cup fresh lime juice
1
tsp coarse-ground
black pepper
DIRECTIONS
1) Combine all coleslaw
ingredients in a bowl
and season to taste
with salt and pepper.
Let stand 10 minutes.
2) Pat steak dry with
paper towels, then rub
with grapeseed oil.
Rub both sides with
salt and pepper. Place
a cast-iron frying pan
over high heat.
3) Place the steak on the
frying pan and sear
for 3 minutes per side.
Transfer to a cutting
board and let stand
5 minutes. Slice the
steak thinly.
4) Preheat oven to 200C
and place tortillas on
a baking sheet. Brush
tortillas with olive oil
and bake until crispy
(about 5 minutes).
Distribute coleslaw
among tortillas.
Spread chimichurri
sauce over the meat
and place on top.
NUTRITION (PER SERVING)
1,013 calories, 65g protein,
41g carbs, 64g fat
MIXED WHOLE-FOOD
MEALS EATEN AFTER
TRAINING HELP YOU
RECOVER AS WELL
AS SHAKES DO
EATFIT | 115
EF PROMOTION
THE GOODS
STUFF WE LIKE TO EAT, DRINK, USE AND TAKE LONG WALKS ON THE BEACH WITH
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SAFCOL
Safcol ancient grain meals are a proteinrich, healthy, ready-to-eat snack. Try the
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and Thai Sweet Chilli flavours. Available
at Woolworths and independent retailers,
Safcol Ancient grain meals combine the
goodness of taste, protein and omega
oils with fibre-rich ancient grains a
tasty, healthy snack thats ready to eat.
safcol.com.au
NATURALLY WILD
MILKY FOOT
EF WORKOUTS
SIX-PACK
IF YOU CHOOSE
THE RIGHT
EXERCISES,
A SET OF
DUMBBELLS
CAN DO THE
WORK OF
A FULL GYM
A SIXPACK
IN SIX
WEEKS
EATFIT | 117
EF WORKOUTS
SIX-PACK
How it works
You dont need barbells, machines or cardio equipment to get
ripped. A bare-bones home-gym set-up is enough, combined
with careful programming.
Youll start the plan by performing higher reps on your exercises
and taking short rest periods. Every two weeks youll increase the
weights, reduce the reps and lengthen the rest times. This approach
will allow you to peak in six weeks, so time your training to end with
an island getaway or any other excuse you can find to take off your
shirt in public.
Lucky guys with fancy gyms can do it now you can, too.
Day I
Directions
The program runs for six weeks Weeks 1 and 2 are done as shown here;
in Weeks 3 and 4, reduce the number of reps per exercise to 8-10 and
increase the rest to 45-60 seconds. In Weeks 5 and 6, reduce the reps
to 6-8 and increase the rest to 60-90 seconds.
Exercises marked with letters (A, B and so on) are done in
sequence. Perform one set of each exercise in a group, then repeat
until all sets for that group are done. Then move on to the next group.
Set an adjustable bench to a 30- to 45-degree angle and lie back on it with a
dumbbell in each hand at shoulder level. Press the weights over your chest.
1B ALTERNATING
DUMBBELL BENCH PRESS
Sets: 4 Reps: 1012 (each side) Rest: 30 sec.
LOWER THE
WEIGHTS TO
THE POINT
WHERE YOU
FEEL A STRETCH
1C
DUMBBELL
FLYE
Sets: 4 Reps: 1012
Rest: 30 sec.
2A
ALTERNATING
DUMBBELL
OVERHEAD
PRESS
Perform as you did the
alternating dumbbell
bench press but press
the dumbbells overhead
while standing. Keep
your core braced.
James Michelfelder
2B
LATERAL
RAISE
Sets: 3 Reps: 1012
Rest: 30 sec.
Hold a dumbbell in
each hand with arms
hanging at your sides.
Raise them out 90
degrees to your sides.
DONT RAISE
YOUR TORSO
AS YOU LIFT
UP THE
WEIGHTS
2C
DUMBBELL
REAR-DELT
RAISE
Sets: 3 Reps: 1012
Rest: 30 sec.
3B BENCH DIP
Hold a dumbbell by one of its bell ends with both hands over and behind your
head. Keep your core tight and extend your elbows to lock the weight out
overhead. If this hurts your elbows, perform the extension while lying on
a flat bench and holding two dumbbells over your face.
Place your hands by your sides on a bench and extend your legs in front of
you. Suspend your body in front of the bench. Keeping your torso vertical,
bend your elbows and lower your body until your upper arms are parallel
with the floor. Press back up.
EATFIT | 119
EF WORKOUTS
SIX-PACK
Day II
LEGS
1A
GOBLET
SQUAT
1B
WALKING
LUNGE
1C
LATERAL
LUNGE
Hold a dumbbell or
kettlebell under your
chin with both hands as
shown. Stand with feet
shoulder width and
toes turned slightly out.
Bend your hips back
and lower your body
as far as you can; keep
your torso upright.
Hold a dumbbell in
each hand and take
a wide step to your
right. Keeping your
torso upright, lower
your body until you
feel a stretch in your
trailing leg.
2A
ROMANIAN
DEADLIFT
Sets: 3 Reps: 1012
Rest: 30 sec.
2B
SINGLELEG GLUTE
BRIDGE
Sets: 3 Reps: 1012
(each leg) Rest: 30 sec.
THE HEEL OF
YOUR LEAD
FOOT MUST
REMAIN ON
THE FLOOR
Day III
BACK, BICEPS
1A
PULL-UP
OR BAND
PULL-UP
1B
ONE-ARM
DUMBBELL
ROW
1C
FACE-PULL
1D
BACK
EXTENSION
OR COBRA
SQUEEZE
YOUR GLUTES
AND BRACE
YOUR CORE
2A
ALTERNATING
DUMBBELL
CURL
Sets: 3 Reps: 1012 (each
side) Rest: 30 sec.
DONT SPOIL
YOUR GAINS
2B
INCLINE
DUMBBELL
HAMMER
CURL
Sets: 3 Reps: 1012
Rest: 30 sec.
Set an adjustable
bench to a 45- to
60-degree incline
and lie back against
it with a dumbbell
in each hand. Curl
the weights up
with palms facing
each other.
EATFIT | 121
WHOPPER
WITH CHEESE
ONION RINGS
You answer
RARE
STEAK
Cut of meat
thats really
hard to ind
A SQUARE
MEAL
BACON AND
EGG ROLL
Breakfast of
BANGERS
Sausages that
listen to metal
HOT
CROSS BUN
Baked good
ater a hard
day
THE
EAT FIT
GLOSSARY
What all those
foodie terms
really mean
SASHIMI
Cant be arsed
cooking
CRACKERS
Savoury biscuit
with mental
health issues
Someone who
pokes fun at you
HUMBLE PIE
Really modest
pastry
AN APPLE A DAY
Compulsively buying
new iPhones
RIBS
For her pleasure
SHUTTERSTOCK
MANGO
When a bloke leaves
the room
GOLD0021_MF
Weight lifters.