Beruflich Dokumente
Kultur Dokumente
FIT F
FOR BLOOOKDE
S
BURN
MORE
FAT
MUSCLE
MENU
EAT YOUR
WAY TO ABS
MAN UP:
EAT CHILLI
BOOST STAMINA
NATURALLY p12
ISSUE 13 / $8.50
COOK LIKE
A PRO
BE A PASTA
MASTER
2013 MUSCLEPHARM Corp. * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
BUILD YOUR
LEGACY
ARNOLD:
DISTRIBUTED BY:
30
84
20
61
41
REGULARS
8 Editors letter
FEATURES
22
10 FYI
28
49 Muscle pastas
14 Good or bad?
16 WTF?
18 Bulk up
86
22 Eat smart
24 Get lean
28 Perform
32
74
98 No excuses
32 Recovery
115
36 Gear
106
40 Supps
79
24
50
34 Snack smart
30 Sex
73 Food court
26 Health
105
98
Get bigger, lose fat and see results in just one rep
ED
TT
S LE
ER
EAT FIT
ODYSSEUS PUBLISHING PTY LIMITED
STAYING STRONG
eat fit
FIT FOOD
FOR BLOKES
eat your
way to abs
MUSCLE
MEnU
bUrn
MOrE
fat
p20
eat your
way to abs
Man up:
eat chilli
cook like
a pro
boost stamina
naturally p12
be a pasta
Master
EF13_Cover_2.indd 1
Publishers
Todd Cole, Ian Brooks
www.eatfitmagazine.com
Published 4 times per year. Printed by Offset Alpine.
Australian distribution by Network Services. Tel: 1300 131 169.
Copyright 2015 Odysseus Publishing Pty Ltd and Weider
Publications, LLC. Australian Mens Fitness is published under
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publisher. Mens Fitness is a trademark of Weider Publications,
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Publisher, Editor or Odysseus Publishing Pty Limited.
ISSN 1836-0114.
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eat fit
FIT FOOD
FOR BLOKES
healthy burgers
for hungry blokes
p45
new rules to
get
lean
NEEd To kNow
the right
time to eat
protein
fight
fatigue
with food
raCe daY
super foods
whY fit guYs
Can eat pizza
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8 | EAT FIT
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F.Y.I
Acid trip
An absorbing mix
Eating your eggs with raw vegetables
may help your body absorb more
carotenoids. Researchers at Purdue
University, US, conducted a study to
assess the effects of egg consumption on
carotenoid absorption from a raw mixedveg salad. Even better news? The more
eggs you eat with your veg, the greater
the carotenoid absorption.
200
Average number
of types of bacteria
found on a beerpong ball
A chemists
worst
mightmare?
Playing dirty
10 | EAT FIT
Itll be apples
We all know the tired old adage, An
apple a day keeps the doctor away.
Turns out the apple has been living a lie all
this time. Researchers from the University
of Michigan School of Nursing in the US
analysed data from the US National Health
and Nutrition Examination Survey and
found that apple eaters were no less likely
than non-apple eaters to visit a doctor.
However, they were more likely to avoid
the chemist and prescription medications.
LEGENDAIRY
PROTEIN
FOR MUSCLE
BUILDING
LEGENDAIRY
PROTEIN
FOR MUSCLE
REPAIR
legendairy.com.au/sport
F.Y.I.
A drink thats
hard to beet
Drinking beetroot juice has been
shown to significantly lower blood
pressure, according to a study from the
Queen Mary University of London, UK.
Patients with high blood pressure who
drank a 250ml glass of beetroot juice daily
experienced an average decrease in blood
pressure of about 8/4 mmHg, bringing their
blood pressure levels back to the normal
range. This is due to beetroot juice naturally
containing high levels of dietary nitrates.
These nitrates can also boost stamina and
endurance, helping you to work out harder
and for longer. Its also a great source of
vitamins, minerals and antioxidants.
Post-race party!
Just smashed a half marathon?
Go smash a Big Mac into your face.
A study in the International Journal of
Sport Nutrition and Exercise Metabolism
has found that there was no
significant difference in
glycogen recovery
between when cyclists
ate fast food after a
workout and
when they
ate sports
supplements
like Gatorade
or a PowerBar.
12 | EAT FIT
Another day,
another study
Just when one study comes out
saying low-carb diets are the way to
go, another one comes along saying a lowfat approach is better. The new study, from
the US National Institutes of Health, found
that for adults with obesity, lowering
dietary fat may lead to greater body fat loss
than lowering dietary carbohydrates. Stay
tuned for next week, when another study
will come out saying that low-carb diets are
the best thing ever and anyone who says
otherwise is totes stupid and stuff.
Carbs:
terrible one
day, perfect
the next
Cooking
Instructions:
Open pack.
Cooked and sliced chicken and turkey that you can enjoy
cold or hot, straight out of the pack. New from Steggles.
#justateit
D
G O OA D ?
OR B
WHO CUT
THE CHEESE?
of pre-grated cheese.
All bagged up and ready
to be be grabbed by the
handful and scattered
over pizza and pasta (or
shoved straight in your
gob). Nothing wrong with
a little convenience. Gee,
it's just cheese, right? A
good source of protein
and calcium that makes
everything better...
We hate to shatter your
cheesy illusions, but it's
more than just cheese
in those pre-grated bags.
To stop the grated bits
from clumping together
in one big, yellow blob,
anti-caking or anticlumping agents are
generally added, along
with preservatives to
stop mould from growing.
Many use anti-caking
agent 460, or "microcrystalline cellulose".
To the lay folk out there,
200
ISTOCK
A PRESERVATIVE ADDED TO
MANY PROCESSED CHEESES
THAT HAS BEEN LINKED
WITH INTOLERANCES
14 | EAT FIT
ek
e
w
a4
ut
ko
wor d fully
an
plan strated
illu cipes
re
or
f
d
g ne
desi timum
op lth
he a
www.hachette.com.au
/HachetteAustralia
WTF
KING
OF THE SEAS
Salmon is one of the best
food sources of omega-3
fatty acids, with anywhere
from 500mg to more
than 1500mg per
85g serve.
SHUTTERSTOCK
ENDURANCE
COCONUT WATER
BASE FOR NATURAL
HYDRATION
NO ARTIFICIAL COLOURS,
FLAVOURS, SWEETENERS
OR ADDED FRUCTOSE
I S O W H E Y S P O RT S . C O M . AU
UP
ALL IN
YOUR HEAD?
18 | EAT FIT
SHUTTERSTOCK
K
BUL
BREAKING
RECORDS
P O P E Y E E AT YO U R H E A RT O U T
T H E T H I G H S H AV E I T
ts an age-old
question whens
the best time to
eat before and after a
workout? Also, what
kinds of foods and in
what quantities? There
are a lot of variables
based on body type,
experience level, etc,
but its safe to give
some general rules of
thumb for anyone doing
regular lifting.
PRE-WORKOUT:
DIGESTIBILITY
Avoid foods high in fat
or fibre, says strength
and conditioning
specialist Holly Perkins.
Ideally, youll want
a carb-protein-fat
breakdown of about
40-40-20. Grabbing a
meal 90 to 120 minutes
prior to a workout is
a solid timetable for
most people, although
digestion rates vary from
person to person. A snack
of 200 to 250 calories in
the last hour before
DONT GO IN ON EMPTY
A lot of guys go into
workouts empty or on
salad, or theyre going
for a protein bar thats
just pure protein, but
you really have to have
some carbs in there for
the workouts, Perkins
says. To be at their best,
your muscles need
to already be in the
process of refuelling
and rebuilding. If you
go into a workout
hungry, your muscles
arent ready to work
theyre clamouring
for more nutrients.
POST-WORKOUT:
EAT CARBS FIRST
A misconception
about benefiting from
post-exercise eating
is the need to pound
the protein as soon as
possible. Its important,
FUEL YOUR
BODY
You dont need to hide
from carbs and pound
your body with protein.
The right muscle diet
includes a healthy
balance of all
the macros.
W E I G H T I N G GA M E
SLIM PICKINGS
DEAD SET
EAT FIT | 19
K
BUL
UP
ROUND HERE
Iron man
Up and away
20 | EAT FIT
MA
S
T
EA
RT
RICE NOODLES
UDON NOODLES
PASTA MASTER
WHOLEMEAL PASTA
BUCKWHEAT PASTA
SOBA NOODLES
KONJAC NOODLES
KAMUT PASTA
ZUCCHINI NOODLES
22 | EAT FIT
EAN
L
T
GE
EAT CLEAN,
GET LEAN
SHAKE STUBBORN
FAT BY EATING LEAN,
GREEN AND CLEAN
ARE YOU
NUTS?
Nuts positive effect on energy
balance, metabolism and
satiety mean this high-fat
snack can actually keep your
weight in check. The key is
portion size.
P I S TAC H I O S
47
ALMONDS
Greek is good
BRAZIL NUTS
CASHEWS
Go Greek
One 170g tub of
plain Chobani
Greek yoghurt
contains 16.7g
protein and only
3.4g fat
A CREAMY KICK
SMOOTHIES
Thicken up soups
this works wonders for
tomato or butternut
pumpkin soup by
whisking in a quartercup of non-fat Greek
yoghurt, or blend
it into chilled cucumber
soup or gazpacho for
a creamy kick.
Top off tacos or
burritos with Greek
yoghurt instead of
sour cream to save
on calories and fat.
You can also use
Greek yoghurt in
marinades it helps
make meat tender. It
also tempers heat if
youre using lots of
spices or hot sauce like
Sriracha or Tabasco.
Substitute Greek
yoghurt for mayo or
cream when making
dips and dressings.
Try this quick and
simple, crowd-pleasing
dip: add four parts
low-fat Greek yoghurt
to one part BBQ sauce,
and add a dash of
Worcestershire sauce.
Or mix 1 cup Greek
yoghurt with
1 cup chopped rocket,
cup diced tomato,
cup chopped bacon and
2 tbsp crumbled blue
cheese for a delicious
dip, sandwich spread or
sauce for grilled meats.
Greek yoghurt also
works well as a sauce
for sweet desserts.
EAT FIT | 25
HEA
LT H
ONCE
UPON
A TIME...
Busting some health
myths weve come to
believe over the years
Food court
TRUE OR
FALSE: YOUR
BODY KNOWS
WHEN YOU ATE
THAT MEATLOVERS SLICE
Thanks, Mum
A. Rubbing your
eyes is bad for you.
B. Chicken soup can
help fend off the flu.
C. Cold weather will
make you sick.
arent caused by
THE TRUTHS: (A) Mum was
the weather, Carroll
right keep your fingers
says. Rhinoviruses,
out of there. Prolonged
not degrees Celsius,
pressure on your
are behind colds.
peepers may ultimately
And for sceptics who
affect your eyesight.
think plunging temps
(B) Soup hasnt been
compromise immunity,
clinically proven to fight
the opposite may be
the flu, but it has been
true. Researchers
shown to boost hydration
found that the immune
and help clear mucus,
system was stimulated
says Aaron Carroll,
when people were
co-author of Dont Cross
exposed to the cold,
Your Eyes... Theyll Get
says Carroll.
Stuck That Way!
26
26 | EAT FIT
A. Devouring a
pizza late at night
is worse than
eating one
during the day.
B. Eggs wont raise
your cholesterol.
C. Beer is just as
heart healthy as
red wine.
Home remedies
A. Hydrogen peroxide
is a good antiseptic.
B. Aloe vera
heals burns.
C. You dont have to
drink eight glasses
of water a day.
Heart smarts
A. Younger guys can
suffer heart attacks.
B. Brushing your teeth
regularly reduces the
risk of heart attack.
C. You should work out
after a heart attack.
used to be an old
mans disease is
now affecting younger
guys. Youre at risk
if you have high
cholesterol or a family
history of heart disease.
contains 212mg of
cholesterol (the
daily recommended
limit is 300mg),
but eggs are also
packed with protein
and other nutrients;
plus, they havent
been shown to raise
bad cholesterol by
much in otherwise
healthy guys.
(C) Go ahead and
pick your poison.
Moderate alcohol
consumption can
reduce heartdisease risk by 25
per cent, whether
its two 150ml
glasses of wine or
two 350ml beers.
THE LIE: (A) Theres
little to no evidence
that eating late at
night causes weight
gain, says dietitian
Jim White. Its what
you eat, not when
you eat it.
FO
PER
RM
SEASONED ATHLETES
ONE SIMPLE INGREDIENT COULD UP YOUR RACE TIME
SALT: NOT
JUST GOOD ON
HOT CHIPS IT
CAN ALSO
BOOST YOUR
RACE TIME
SWEAT
SESSION
ISTOCK
28 | EAT FIT
SNACK
SCIENCE
Keep these four researchbacked snacks handy to
muscle through your workouts
and make the best of your
sweat session:
Thirsty work
3-5
ALMONDS
ou know
how it feels
to exercise
in 30-degree heat
if you skimped on
water beforehand.
Now, new research
has quantified
dehydrations
actual physical
effect on
performance
and led to a new
way to think about
watering up
pre-workout.
HEART MATTERS
According to the
Journal of Strength
and Conditioning
Research, for every
one per cent body
DRINK UP!
The key is to
hydrate before
your workout, not
just during, Adams
says. By preparing
COFFEE
for training or
competition
by hydrating
beforehand, youll
have less hydrating
to do during the
event compared
to those who are
dehydrated. Try
hydrating around
two or three hours
before a big event
or workout, to give
the body time to
absorb it all and for
your urine output to
return to normal.
As for how much
to drink, use your
next workout to
figure it out: weigh
yourself before and
after exercise, and
note how much
sweat weight
you lost then,
before your next
workout, be sure
to take in that
weight in liquid.
WATER WORKS
Water is your
number one choice
when it comes to
staying hydrated,
of course, but
for extra variety,
try coconut water,
which is low in
calries and high
in potassium.
B LU E B E R R I E S
B A NA NA S
EAT FIT | 29
endura.com.au
REFRESHINGLY
LOW CARB REHYDRATION
SEX
SOME LIKE
IT HOT
Science links spicy food
and manhood
Yes, that one time
IT'S BACKED
BY SCIENCE:
PEOPLE WHO
LIKE SPICY
FOOD ARE MORE
ADVENTUROUS
A BURNING ISSUE
How much capsaicin
the chilli pepper
compound that
makes them spicy
a man likes has
been linked to
social dominance,
aggression and
daring behaviours,
the study authors
write. Conversely,
low testosterone
levels have been
associated with
lethargy or depressive
mood. The study,
from the University
of Grenoble in France,
also found that
regular consumption
31 | EAT FIT
of chilli peppers
may raise levels
of testosterone.
Of course, the guys
using loads of hot
sauce could have just
been showing off, or
competing with the
bloke next to them.
In fact, another study
suggests this is so:
Penn State University,
US, researchers found
that while women eat
chilli to enjoy the heat,
men are seeking a
social reward due
to the the macho
associations that go
with being able to
withstand the burn.
VE
ECO
RY
CHOCOLATE
SURPRISE
THIS SIMPLE DRINK
COULD BE YOUR BEST
RECOVERY BET
For a post-workout chug,
your best bet could be good
old-fashioned chocolate
milk. So say a number of
studies, including one in
the International Journal of
Sport Nutrition and Exercise
Metabolism, which found that
endurance-trained cyclists
who drank low-fat chocolate
milk after an intense period
of cycling were able to work
out longer and with more
power during a second
period compared to athletes
who drank a regular carbreplacement drink.
CHUGA-LUG
A 200ml glass of your
average chockie milk
contains 172 calories,
8g protein, 7.4g fat,
19g carbs and
220mg calcium.
32 | EAT FIT
SHAKE
IT UP
HANDS UP
WHO WANTS
SOUP FOR
DINNER?
PEANUT BUTTER
G R E E K YO G H U RT
SKIM MILK
HEMP SEEDS
Q U I N OA
valuable nutrients
which help with
joint and muscle
recovery, as well
as boosting energy
levels and reducing
inflammation.
Uh, what?
Bone broth is
basically just your
average stock, made
by simmering
meat, poultry or
fish bones and joint
material with some
vegies in water for
several hours to
days. This particular
broth also contains
apple cider vinegar,
and professional
atheletes have
started to swear by
it, including Aussie
rugby league stars
and US basketball
pros. Fans of the
magic soup say the
soup preparation
method draws out
The recipe
Got a bone to
pick? Make
broth out of it!
EAT FIT | 33
CK
SNA RT
SMA
BAR
EXAM
34 | EAT FIT
2 AUSSIE BODIES
HPLC BAR
E AT IT: after a workout
3 QUEST BARS
E AT I T: when youre craving
something sweet
4 BODY SCIENCE
PROTEIN BAR
E AT I T: as a snack
5 BLUE DINOSAUR
PALEO BARS
E AT IT: if youre into paleo
1 ISOWHEY SPORTS
ENERGY BAR
E AT I T: before, during
or after a workout
CHECK
YOUR LABELS
Formulated
s
e
t
e
l
h
t
a
for
Bulgarian Tribulus
Complex
Herbs of Gold Bulgarian Tribulus Complex is a high strength Tribulus formula
standardised to contain over 300mg of protodioscin, which is a key component of Tribulus.
Traditionally used in European folk medicine for increasing muscle strength,
Bulgarian Tribulus Complex balances and supports normal physiology and function in men.
CHC-43229 09/13
R
GEA
UP
GIZMOS
& GADGETS
THE LATEST & GREATEST
APPLIANCES FOR
YOUR KITCHEN
Breville
KITCHEN WIZZ
A 1000 watt electric
motor lets you chop
even the densest
foods. It has a 2 litre
capacity and a safety
lock, to stop the kids
from using it to play
Lets Put Barbie in the
Blender. Dishwasher
safe parts, too, so no
annoying washing up
afterwards. If youre
lucky enough to have
a dishwasher...
DeLonghi
MULTIFRY CLASSIC
A low oil fryer
and multicooker
equipped with
double independent
heating elements
and an automatic
mixing process.
Has a maximum
food capacity of 1.5
kg of fresh peeled
potatoes. Chippies,
anyone?
Tefal
10 CUP RICE
COOKER
This rice cookers
warming and cooking
programs let you
prepare porridges,
soups and steamed veg.
It has a 10 cup capacity,
so youll have enough
for leftovers. Bonus.
George Foreman
MANUAL FOOD
STEAMER
George Foreman is
branching out from
grills. This steamer
will let you retain all
the colours, textures
and flavours of your
vegies for supernutritious meals.
Tefal
INFINY COLD
PRESS JUICER
It has a 300 watt electric
motor, so you can whip
up healthy fruit and
veg drinks whenever
the mood strikes you.
Also kind of looks like
a spaceship, which is
pretty cool.
REA
D IT
BOOKS
FOR BLOKES
READ IT. COOK IT. EAT IT
FOOD UNWRAPPED
By Daniel Tapper
Bantam Press , $39.99
FITNESS GOURMET
AFTER TOAST
By Christian Coates
Murdoch Books, $49.99
By Kate Gibbs
Allen & Unwin , $29.99
By Daniel Duane
Bloomsbury USA , $19.99
FEATURES
Ready to Eat
BENEFITS
No heating required
Fork included
Just open and enjoy
a delicious healthy snack
Source of Protein
Low in Saturated Fat
All natural ingredients
SUP
PS
VITA MIX
OPTI-MEN
WARRIOR
WORKOUTS
NUTRA-LIFE MENS
MULTI COMPLETE
BLACKMORES MENS
PERFORMANCE MULTI
THE STRESS
Perpetually overworked
and under-appreciated?
This one-a-day formula is
the answer. Its chocka with
Korean ginseng, Siberian
ginseng and Damiana to
support health and vitality;
plus zinc, selenium, saw
palmetto and pumpkin seed
to aid with healthy prostate
and sexual function.
HERBS OF GOLD
MENS MULTI
ACTIVE
STRENGTH MINIs
A one-a-day nutrition
and herbal mulitvitamin
that contains tribulus
traditionally used in
Ayurvedic medicine as a
tonic and aphrodisiac. Also
contains sitosterols to help
maintain prostate health
and water and fat soluble
antioxidants that helps
protect the body from
free radical damage.
40 | EAT FIT
29
PERCENTAGE OF
AUSSIES WHO TAKE
AT LEAST ONE DIETARY
SUPPLEMENT
REGULARLY
If it means you
can eat this, who
wouldnt love
IIFYM?
E
H
T
G
N
I
D
FIN
IIFYM IT MIGHT FIT
42 | EAT FIT
IF
L
R
U
O
Y
IT
F
IT
L
IL
W
T
YO U R M AC R O S , B U
E?
Fresh whole
foods are your
best bet
T
I
F
T
RIGH
DI E T S
SMART
H
C
A
O
R
P
P
A
Y
R
A
T
IE
D
U LA R
P
O
P
IS
H
T
T
A
K
O
O
L
A
WE TAKE
{ By ALISON TURNER }
SHUTTERSTOCK
SHUTTERSTOCK
GETTING
STARTED
Dont skimp on
the good stuff
While you can
theoretically eat
whatever you want,
try to eat a wide
variety of foods
SHUTTERSTOCK / ISTOCK
Breakfast
2 large eggs, 2 slices
of bacon.
Snack
1 medium-sized apple,
cup grapes, cup
strawberries.
Lunch
Chicken Caesar salad
with one chicken breast.
Snack
1 x 95g can tuna in
spring water or 1 tub
low-fat Greek yoghurt.
Dinner
Steak, cup potato,
cup sweet potato, 1 cup
broccoli, 1 cob of corn
EAT FIT | 45
SHUTTERSTOCK
As well as bursting
with omega-3s,
fish is an excellent
source of protein
SHUTTERSTOCK
EAT FIT | 47
GLUTEN
FREE
Australias BIGGEST
range of alternative
grain nutrition
The nutritionists at ORGRAN have been developing alternative grain foods for 30 years.
Add variety to your diet with over 20 varieties of pasta including Quinoa, Buckwheat,
Amaranth and Millet blends. With the biggest range of alternative grain foods in
Australia, including Australias original Buckwheat Pasta, no other brand offers you so
much choice or nutritional variety.
All ORGRAN products are Gluten Free, supporting increasing demand from high
performance athletes.
www.ORGRAN.com
The brand behind a healthier Australia.
Available in independent supermarkets and health food stores. SuperGrains Pastas available in Coles.
All in one
Wholemeal pasta, lean
protein and vegies
make the perfect
healthy meal
muscle
pastas
his (and her)
{ By DEVIN ALEXANDER }
PASTA &
CHEESE
WITH
PRAWNS,
KALE
& BACON
MAKES: 1 SERVING
INGREDIENTS
1 tsp flour
cup skim milk
Olive oil spray
120g large, peeled, raw
prawns (ideally 2025)
1 bunch kale, cut into
ribbons
Garlic powder, to taste
60g light or low-fat
cheddar cheese,
shredded
1 cup cooked (60g dry)
wholemeal pasta shells
1 tbsp bacon pieces
DIRECTIONS
1) In a small bowl, using
a whisk, mix the flour
with 1 tbsp milk until
50 | EAT FIT
ZUCCHINI
IS HIGH IN
POTASSIUM,
WHICH
LOWERS
BLOOD
PRESSURE
CHICKEN
RICOTTA
BOW TIE
PASTA
MAKES: 1 SERVING
INGREDIENTS
cup low-fat ricotta
cheese
2 tbsp skim milk
tsp olive oil
3 tsp parmesan cheese,
grated, divided
1 tsp fresh garlic, minced
120g trimmed boneless,
skinless chicken breast,
cut into strips
cup yellow squash
rounds
cup zucchini rounds
Garlic powder, to taste
Sea salt and freshly ground
black pepper
Olive oil spray
1 cup cooked (60g dry)
wholemeal bow tie pasta
Crushed red pepper flakes
to taste
DIRECTIONS
1) Mix the ricotta,
milk, olive oil, 2 tsp
parmesan and minced
garlic in a glass
measuring cup or
microwave-safe bowl
and set aside.
2) Sprinkle the chicken,
squash and zucchini
with garlic powder,
salt and pepper.
EAT FIT | 51
MAKES: 1 SERVING
INGREDIENTS
120g top-round steak,
cut into strips
Chilli flakes
Sea salt
Olive oil spray
1 cup broccoli florets,
broken into bite-size
pieces
1 cup cherry or grape
tomatoes
cup cheese sauce
1 cup cooked (60g dry)
wholemeal penne
pasta
Fresh coriander leaves
to taste
JALAPEOS
HELP FIGHT
HEADACHES,
INFLAMMATION,
AND EVEN
CANCER (THEY
BURN FAT, TOO)
52 | EAT FIT
jalapeo or chilli
to taste
DIRECTIONS
1) Sprinkle the steak with
seasoning and salt.
Place a large nonstick frying pan over
medium-high heat.
When hot, mist with
cooking spray. Add the
broccoli and tomatoes
in a single layer.
2) Cook about 2 minutes,
stirring occasionally,
then add the steak in a
single layer. Cook steak
1 minute per side or
until pink inside; stir
broccoli and tomatoes
SHUTTERSTOCK
STEAK &
BROCCOLI
NACHO
PENNE
GRILLED
CHICKEN
PASTA SALAD
WITH CHILLI
MAYO
MAKES: 1 SERVING
INGREDIENTS
cup low-fat mayonnaise
1 tsp chilli garlic sauce,
or to taste
180g lean grilled chicken
breast, cut into strips
1 cup cooked (60g dry)
wholemeal spiral pasta
1 cup spinach, chopped
cup yellow or red cherry
or grape tomatoes, cut
in half
cup roasted red
capsicums, cut into
strips (drained, if jarred)
8 fresh basil leaves,
slivered
DIRECTIONS
1) Mix the mayo and
chilli sauce until
well combined.
2) Add the chicken, pasta,
spinach, tomatoes, red
capsicums and basil
to a salad bowl. Toss
with the mayo. Serve
immediately or
refrigerate until
ready to enjoy.
NUTRITION
525 calories, 48g protein,
62g carbs, 10g fat
Lotsa pasta
C OMBO 1
TOMATOES
& BROCCOLI
PROSTATE CANCER
S O M E TA L E N T S J U S T W O R K B E T T E R A S A T E A M
ISHUTTERSTOCK
Cameron Smith and Cooper Cronk. Roy and HG. Tina Fey and Amy
Poehler. They bring out the best in each other. Food can work that
way, too. Although researchers tend to isolate foods, nutrients or
phytochemicals and study their effects on health, theres growing
interest among nutrition scientists in examining the relationships
between them. The foods in this feature can do more for your health
together than they ever could alone.
EAT FIT | 55
COMBO 2
APPLES &
APPLE SKIN
ASTHMA, CANCER,
DIABETES, HEART DISEASE
components within or
between foods work
together in the body
for maximum
health benefits, says
dietitian Elaine Magee,
the author of 25 books,
including Food Synergy.
By eating foods that
have a synergistic effect,
you can absorb more
nutrients, gain control of
your appetite and lower
your risk of cancer, heart
disease, stroke and weightrelated diseases such as
type-2 diabetes.
COMBO 3
SALAD GREENS
& ALMONDS
CATARACTS, CANCER, HEART DISEASE
ROCKET
AND
QUINOA
SALAD
WITH
ALMONDS
INGREDIENTS
cup quinoa
2 peaches,
quartered
2 tbsp extra-virgin
olive oil
1 cup rocket
cup almonds
Black pepper
to taste
DIRECTIONS
caramelise.
> Toss quinoa,
peaches, rocket and
almonds in a bowl.
Drizzleremaining
olive oil, sprinkle
pepper and serve.
C OMBO 4
RED BEANS
& BROWN RICE
CANCER, DIABETES,
HEART DISEASE
BROWN
RICE AND
BEAN BOWL
WITH
CHILLI
INGREDIENTS
chopped
tsp garlic powder
DIRECTIONS
transfer to a bowl.
> Put beans into a
small bowl and mix
with the olive oil,
then transfer to the
saucepan used to
cook the rice. Add
seasoning, then
cook over medium
heat for 5 minutes.
> Mix all ingredients
together and serve
immediately.
C OMBO 5
OATMEAL &
BLUEBERRIES
ISTOCKPHOTO / SHUTTERSTOCK
Snacking on blueberries
provides a massive hit
of antioxidants, which
nullify free radicals and
protect against
Alzheimers disease
COMBO 6
ONIONS
& GRAPES
ALLERGIES, CANCER, WEIGHT GAIN
58 | MF | JUNE
COMBO 7
58 | EAT FIT
GARLIC
SARDINES
WITH
PARSLEY
INGREDIENTS
8 large sardines
cleaned, rinsed
and dried
Extra-virgin olive
oil for brushing
on fish
Salt and black
pepper to taste
extra-virgin olive
oil. Season with salt
and pepper.
> Lay fish on a
baking tray without
overcrowding keep
them at least 3cm
apart. Cook for about
23 minutes, then
turn over and repeat
on other side.
> Drizzle with more oil
if desired and sprinkle
with garlic.
> Garnish with parsley
and serve.
ISTOCKPHOTO / SHUTTERSTOCK
INFLAMMATION, BLOOD
PRESSURE, CHOLESTEROL
ET
T RIGHT
RIPPE
EA
EAT
YOUR WAY
TO ABS
CONSIDER THE FOLLOWING YOUR ULTIMATE DIET HANDBOOK
FOR ACHIEVING A HIGH-DEFINITION BODY
{ By SEAN HYSON }
Theres a layer of flab over your abs. Yes, you do have abs. Its just time to get your
diet in check if you want them to make an appearance at the beach next summer.
First: a wake-up call. The only way you will ever lose fat and see your abs is if you eat
fewer calories than youre eating now. Nothing else not lifting weights, not cardio, not
supplements can offset failing to adhere to this simple rule. Period. So if you can put
your pizza and beer days on hold for the next six weeks, read on, and well show you
how to get a six-pack before winter is over.
60 | EAT FIT
BENITO MARTIN
Ultimate abs
Yours are in there
somewhere, too
EAT FIT | 61
THE ROLE OF
TRAINING
Dont look to burn
fat in your workouts;
build muscle
62 | EAT FIT
Smart source
Prawns are high in
protein and almost
devoid of fat
1 IT COMES DOWN
TO CALORIES
that a healthy
dinner of just 120g
of skinless chicken
breast and one cup
of rice contains 385
calories. Thats right.
Eat one light meal and
youre a stones throw
from breaking even
with the calories you
burned in that days
workout assuming
that the workout
was long and
extremely vigorous
in the first place.
So if you cant
create a caloric deficit
with exercise (at least
not without a ton of
it, marathon runners
notwithstanding),
you must do it with
your diet. Multiply
your current body
weight by 28 thats
how many calories
you should consume
per day to start
with. If youre very
overweight, base
your diet on the body
weight youre aiming
for. So if youre 100kg
but remember looking
and feeling your best
when you were 85kg,
start taking in 2400
calories a day (85 x
28), rounded up for
simplicity).
EAT FIT | 63
3 EAT CLEAN
4
64 | EAT FIT
to replenish the
glucose stores that
fuel your training. Its
true that brown rice
packs more vitamins
and minerals, but
thats what vegetables
are for. Your intake of
green vegies should
be high theres no
limit on how many
youre allowed.
You can have one
piece of whole fruit
after your weight
workouts, says
Miyaki. Fruit is a fastdigesting carb source
that can provide your
body with immediate
recovery fuel. Its a
better choice than a
carb powder, which
Miyaki says can spike
your insulin and cause
rebound hypoglycaemia
that crash you get
after a sugary meal
that can sap your
energy for hours.
An apple or banana
works perfectly and
comes out to about
30g of carbs total.
Dairy, grains and
processed foods are
not good diet choices.
While they do provide
useful nutrition,
most people have an
intolerance to them
that causes digestive
distress. If you feel
fine eating some
dairy or grains, go
ahead and enjoy them
sparingly, but youll
get faster and better
results sticking to the
foods on our list.
Back in black
Antioxidant-rich
blackberries are permitted
on this plan, but limit your
fruit intake overall
FAT-LOSS MENU
How a 90kg man could
eat to get lean
BREAKFAST
250g black coffee
3 eggs made into omelette w/
capsicum and onions
LUNCH
300g boiled prawns
300g boiled or steamed asparagus
w/ lemon juice
2 cups sweet potato (cooked)
POST-WORKOUT
1 banana
50g whey protein
DINNER
350g grass-fed sirloin steak
2 cups rice (cooked)
Spinach salad w/ 2 tbsp olive oil
and red wine vinegar
DESSERT
2 tbsp almond butter
RESEARCH & DEVELOPMENT
ELITE
LEVEL
WEIGHT
LOSS
SUPPORT
ALL-NEW
DIETARY
SUPPLEMENT
DRINK MIX!
NOW AVAILABLE!
200MG
GREEN COFFEE
25MG
COLEUS
FORSKOHLII
305MG CAFFEINE
Contains caffeine to help support
increased energy
All ingredient amounts above are per 2 Hydroxycut Hardcore Elite capsules.
ALWAYS READ THE LABEL. USE ONLY AS DIRECTED.
1
Elite Level refers to representation of brand name and not level of weight loss.
2
Results may vary with duration and intensity of training program. Image shown does not represent typical user. Combine with a calorie-controlled diet.
CHC70305-01/15
Available from leading health food stores and pharmacies everywhere.
For more information, call 1 300 883 523. All trademarks are owned by their respective trademark owners and are used with permission. Read the entire label and follow directions. 2015
SET
AND
FORGET
Before
During
After
WANT DELICIOUS, HIGH-PROTEIN MEALS ALL WEEK? A SLOW COOKER WILL MAKE IT HAPPEN FAST
{ By ELIZABETH WARD }
The workday ends and youre still working. Wouldnt it be great if a big pot of comfort food
was ready and waiting in your kitchen when you got home? This can be your daily reality.
A slow cooker is the best appliance youve probably never used. Throw your ingredients
inside before work, turn it on as you head out the door and forget about dinner for the rest
of the day. Moisture from water or broth gradually heats your food to around 100C, leaving
you with a tender, flavour-infused meal. Its that easy.
EAT FIT | 67
Beef pho
(SERVESAT LEAST 2)
68 | EAT FIT
NUTRITION
Protein: 17.5g
Fat: 4g
(PER CUP)
Calories: 176
Carbs: 17g
Fibre: 2g
Chicken
with peas,
carrots
and potato
(SERVES 6)
NUTRITION
(PER SERVING)
Calories: 487
Protein: 74g
Carbs: 21g
Fat: 9.5g
Fibre: 8.5g
Winter warmer
This time of year is
perfect for cranking
up the crockpot
EAT FIT | 69
Classic
beefy stew
(SERVES6)
3 potatoes, diced
4 carrots, sliced thickly
1 stalk celery, chopped
NUTRITION
Carbs: 14g
Fibre: 3g
(PER SERVING)
Calories: 325
Protein: 35g
Fat:15g
Easy peasy
Chuck everything in
the slow cooker, head
off to work and come
home to a fragrant,
nourishing meal
70 | EAT FIT
Ridiculously
easy chilli
(SERVES 4)
NUTRITION
2) Stir well.
Calories: 920
Protein: 75g
(PER SERVING)
Carbs: 140g
Fat: 9g
Fibre: 36g
BACHELORS
BEST FRIEND
The affordable
Breville Smart
Temp six-litre slow
cooker employs
a deep oval design
to evenly wrap
heat around
the crockpots
contents, which
could be anything
from a whole 2kg
chicken to two
1kg roasts. Four
settings high,
medium, low and
keep-warm let
you tackle a variety
of recipes, from
chicken soup to
chilli to spare ribs,
and a dishwashersafe, removable
cooking bowl allows
you to go from
kitchen to table
without dirtying an
extra serving dish.
$99.95, www.
breville.com.au.
EAT FIT | 71
D
O
FO
T
R
COU
Y
L
E
F
A
S
Y
A
W
R
NAVIGATE YOUGH LUNCH
THROU
STOCK FOOD
STOCKFOOD
Doggie style
A plainWendys hotdog
contains around 550
calories and 28g fat
EAT FIT | 73
$396,000
74 | EAT FIT
10
BROWN OR WHITE?
OTHER BENEFITS
Anything crunchy
and fried. Well,
obviously, but
for anyone who
still doesnt know,
anything called
tempura has been
dipped in batter and
deep-fried in fat.
Thats why it tastes
so damn good.
Also, go easy
on the soy sauce.
While its made
from soy beans,
it doesnt contain
any beneficial soy
isoflavones, and
contains pretty
much zero mineral
content. Except for
sodium, of course.
AUSSIES LOVE
THEIR SUSHI
Between July 2009
and July 2014, the
number of Aussies
who say they like
sushi has increased
from 36 per cent
to 40 per cent,
according to Roy
Morgan research.
This is spelling
the death knell for
another former
Asian favourite
- the spring roll
has dropped in
popularity from
37 per cent to 35
per cent. A good
thing, really.
SHUTTERSTOCK
While this Asian favourite has much in its favour, there are some potential bergs that can sink the Thai-tanic
A HEALTHY MIX
Grams of fat
in one serve
of Pad Thai
22.8
Calories in a
single fried
spring roll
400
fat and sodium. If
youre after rice, ask
if they offer brown,
otherwise youll end
up with a post-lunch
blood sugar crash
from high GI white.
What about
everyones favourite,
pad Thai? Well, its
WASTE NOT
OR ELSE
Dont throw your
leftover Thai food
away. This really
pisses off Mae Pho
Sop, the Thai God
of Rice. She wants
everyone to have
enough to eat, so
when someone
throws away
uneaten food, its
said shell curse
you with bad luck
or famine. If you
dont want to risk
Maes wrath, save
your leftover Thai
for dinner, or lunch
the next day.
EAT FIT | 75
Calories in
a small 150g
chicken schnitzel
Grams of fat
in one 30g
serve
of crackling
12.6
76 | EAT FIT
315
DO THE SAMBO
It should go without
saying that any
sandwich or roll you
order should be on
brown, wholemeal
bread, with no butter.
If they dont have
any, ask for rye or
sour dough. Stay
well away from those
big foccacia slices
theyre usually
twice the size
(and therefore the
calories) of regular
bread, and are a low
GI processed flour
white bread, which
means it will lead to
a blood sugar crash
an hour or two after
lunch is over.
ON THE SIDE
Dont be tempted
to add an order of
hot chips on the side,
no matter how much
the grumpy old lady
in the blue apron tries
to win you over with
her snaggle-toothed
charm. One small
150g serve has a
whopping 20g fat,
as well as 369
calories and 39g
carbs . Also avoid
buying a drink. Sure,
it may come as part
of a deal, but the
sugar in soft drink or
juice will screw your
arvo. If you just cant
resist a deal, take a
bottle of water.
HOT OPTIONS
On a cold winters
day, your body might
be crying out for
a hot meal. Tread
carefully here. Find
out what the soup
of the day is. If its
cream-based, politely
decline. And if you do
get soup, dont take
the bread roll on the
side. You dont need
it. The pre-prepared
pastas and curries
will be full of fat, and
as for that pan of
suss-looking gravy?
God only knows
whats in there. But
if they can grill you
a chicken breast,
we say go for it.
HEY, BIG
SPENDERS
Australians are
spending more
than $7.16 billion
on fast food every
year, according to
findings from the
Heart Foundation.
That levels out to
us all spending
$311 a year on fast
food. In 2013,
Aussies bought
1.2 billion fast food
meals. Thats 3.3
million fast food
meals a day, or
52 a year one
a week. Scary
numbers indeed.
SHUTTERSTOCK
SALAD DAYS
Hear the name salad bar and you picture a host of healthy options true, but also false...
What could be
more saintly than
a salad bar? While
its true that this
is probably one of
the best options
for the discerning
hungry bloke out on
a lunchtime wander,
there are still some
traps to look out for.
Unless the store
provides nutritional
information for
them, stay away
from the preprepared salads.
You dont know how
much fat, sugar and
sodium has been
added to them to
amp up the flavour.
(Oh, and you dont
know how long
theyve been sitting
there for, either...)
The smart choice
is to make your own
salad to order. Follow
our no-fail guide to
building your best
salad, and you can
cruise off into your
afternoon feeling
virtuous (and quite
satisfied too, thank
you very much).
THE BASE
THE FILLERS
Go for as much
colour as you can
red capsicum
and tomato, purple
cabbage, orange
carrots, yellow corn,
green cucumber
and broccoli. The
more colour you add,
the wider variety
of nutrients youll
get. Avoid anything
thats in a marinade
(fat trap) or looks to
have come from a
can (sodium trap).
Consider tossing in
some beans too half
a cup of chickpeas
or kidney beans add
about five grams
of fibre and seven
grams of protein
to your salad. Plus,
theyll help to fill
you up and keep you
satisfied for longer.
Grams of fat
in 1 tbsp
Italian dressing
6.5
Grams of
fat in 1 tbsp
mayonnaise
19
THE PROTEIN
LIVE TO
THR1VE
If youre lucky
enough to have a
Thr1ve store near
you, your lunch
time is sorted.
Thr1ve offers
super-healthy,
paleo-based,
gluten-free meals,
smoothies and
snacks that cover
all your macro
bases, without
added sugars or
preservatives. And
they taste great.
To find a Thr1ve
store near you,
head to thr1ve.me.
EAT FIT | 77
NOTHING
BUT
Puregg Simply Egg Whites are made from farm fresh egg whites. You simply need to
crack open the carton and pour.
Since weve excluded the yolk, they contain absolutely no fat or cholesterol. Instead,
theyre just packed with high quality protein and are a source of 6 vitamins and minerals.
GOODNESS
JUST SHAKE & POUR
PERFECT FOR
PROTEIN SHAKES
(OR A CHEEKY
PAVLOVA...)
amba3385mf
D FOO
D
OO
EAT
FIT
2015
AW
ARDS
STOCK A
SMARTER
KITCHEN
SHUTTERSTOCK
Serving suggestion.
Not a very good
one, though...
64
Recommended grams of
protein you should be
consuming every day
PROTEIN
GOOD GREEK!
HOP TO IT
GOOD TO GOBBLE
GOOGS TO GO
Kraft high
protein cheese
Chobani
Greek yoghurt
Kanga Bangas
Steggles turkey
breast fillets
Coles frozen
baby octopus
Puregg
A tasty alternative
If youre not
to chicken, turkey
breast meat is super
lean (only 3.3 grams
of fat and almost no
saturated fat per
100g serve) and a
great source of protein,
at more than 20 per
cent protein. A good
source of riboflavin,
phosphorus and
selenium.
squeamish, this is a
great staple to add to
your diet. One tiny 100g
serve contains more
than 25 grams of protein
If youre worried about
chewy tentacles, dont
frozen octopus actually
has an advantage over
fresh because the subzero process helps to
tenderise the meat.
80 | EAT FIT
SHUTTERSTOCK
CARBS
33%
BROWN IS BEST
MORNING GLORY
SUPER SAMBO
Goodness
Superfoods
freekeh
Sunrice low
GI brown rice
Vetta Gluten
Free Buckwheat
Pasta
Uncle Tobys
Multigrain Oats
Helgas Lower
Carb bread
Ceres Organics
red quinoa
The mother of
all grains, quinoa
(pron. keen-wah) is
a complete protein,
meaning it has all nine
essential amino acids in
the correct proportions.
And one cup contains
more than eight grams
of protein. Quinoa can
be substituted for
pretty much any grain
in almost any recipe.
A great alternative to
SHUTTERSTOCK
cholesterol levels.
Of course, there
are bad carbs, but
were not suggesting
you eat them. No,
were talking about
unprocessed,
whole-grain, high
fibre, low GI carbs
that wont mess
with your blood
sugar levels or
turn you into a
pre-diabetic blob.
Australian and New
Zealand Nutrient
Reference Values
recommend that
carbs should make
up about 45 per
cent of your daily
intake. Try some
of the products we
recommend below
to keep your body
and brain running
at their best.
Made
EAT FIT | 81
5C
FRIDGE
Subhead here
Beefy
inDiogoodness
ipis que
A single 100g
servesit
of
endipsae
nonsequi
lean beef mince
nets
ommolupisti
sequide
you 21g proteinquia
and
mporitempore
only 6.8g
sitatem
netfat.
mint
eaquund istiundam,
COTTAGE INDUSTRY
GONE FISHIN
BERRY HEALTHY
DIP IN!
Dairy Farmers
cottage cheese
Heinz
SteamFresh
Birds Eye
fish fillets
McCain frozen
berries
V8 vegetable
juice
Yalla hummus
Cottage cheese is
Containing eight
or smoothie an
antioxidant blast
with McCains frozen
berries strawberries,
blackberries,
blueberries and
raspberries, with
no added sugar or
preservatoives or
anything else. Just pure
fruit, ready to go at a
moments notice.
different vegies,
including lycopene-rich
tomato and superfood
spinach, V8 is an easy
way to get two serves
of vegies into your day
in a single glass. If you
cant stand the thought
of drinking it, you can
also use V8 vegetable
juice in recipes like pasta
sauces and chilli.
82 | EAT FIT
SHUTTERSTOCK
Go and open
your fridge right
now. Whats in it?
Were guessing a few
shrivelled apples,
half a six pack of beer
and some milk that
went off last Tuesday.
Maybe you should
throw that out...
Look, youre paying
the power bill to run
this thing its time
you started making
better use of your
fridge and freezer.
Apart from being
a great way to store
meals thats youve
prepared in bulk and
keeping your vegies
crisp (note to self: go
out and buy some
vegies), your fridge is
perfect for housing a
whole host of healthy
PANTRY
Time for a spring clean
Things can linger
in here forgotten for
years. So the best
thing you can do,
before you stock your
pantry with virtuous
fare, is to give it a good
old-fashioned clean
out. Throw away all
those 10-year-old
cans of baked beans.
While theoreticaly
they would still be
safe to eat, we really
dont want you taking
the chance. We like to
keep our readership
alive. Literally.
Toss everything
thats out of date
(youll be surprised
how much inedible
crap youve
accumulated over
the years). Next,
turf (or donate, if its
edible) anything
20
ISTOCK
youre unlikely to
or shouldnt eat,
or that youre never
going to use because
youre too darn lazy.
Next, make a list
of what you should
have . Make a start
with the products we
have listed below.
While youre
shoping, make sure
you check out the
nutritional info
panel on packaging.
Jiust because it says
its healthy on the
front, doesnt mean
that its actually an
evil super-villain
in disguise. Pay
particular attention
to serving size and
calories per serve,
and make sure its
low in fat, sugar
and sodium.
SPREAD EM
GOOD GERMS
LENTIL AS ANYTHING
FISHY BUSINESS
SWEET DISPOSITION
A POTENT BREW
Mayvers
peanut butter
Nature First
wheatgerm
McKenzies
SuperBlend
Safcol
Tuna Meals
Well Naturally
Chocolate
Mayvers peanut
Super-charge your
is made up of three
components
endosperm, bran and
germ. The germ is the
most nutrient-dense
part and includes plantbased protein. Use it
to add a protein boost
to oatmeal, pancakes,
smoothies and protein
shakes. Also a fantastic
source of dietary fibre.
stevia-sweetened range
comes in an array of
delicious flavours and is
available in milk and 70%
cocoa dark. A bunch of
studies have found dark
choc can ease stress,
lower blood pressure
and increase insulin
senstivity. It may also
help lower your risk of
heart disease.
EAT FIT | 83
0.8
SUPPS
HEAR ME RAW!
SWEET AS
A BURNING ISSUE
MUSCLE MAKER
POWDER POWER
Amazonia Raw
Isowhey Sports
energy bar
Horleys Bioburn
Endura
Rehydratiom
INC. Creatine
Isowhey Sports
BCAA powder
84 | EAT FIT
Bioburn promotes
New Endura
Rehydration
Performance Fuel
features a specialised
electrolyte profile and
contains sodium and
potassium at levels
recommended for
athletes. It also contains
20 g of carbohydrates
to assist energy
production when
you need it most.
A micronised form
of creatine for a more
advanced format
to support better
absorption and
utilisation in the body.
Creatine supports
strength, power and
energy production. This
is a single ingredient
product in a versatile
format that you can
add to juice, shakes
and other drinks.
SHUTTERSTOCK
No matter how
well youve stocked
your pantry, fridge
and freezer, there
will always be times
when youre in too
much of a rush to
muck about with
cooking, and need a
protein or energy hit
fast. Thats why its
smart to always
have an arsenal of
supps on hand that
you can grab when
youre in a rush.
A quick note
for shake fans: its
important that you
dont overdo it with
your protein shakes.
If youre already
eating enough
protein (an 80kg
man needs around
64g protein per day),
you dont need to
RV
INTE
IEW
YOU CAN BE A NORMAL
PERSON AND BE VEGAN...
YOU DON'T NEED TO BE SOME
HIPPIE ON A COMMUNE
hen you
hear the
word
vegan, it probably
conjures up an image
of a weedy-looking
dude with dreads
twirling a firestick.
Or a holier-thanthou yogi who says
Namaste too much.
Thats why its such a
refreshing surprise to
meet Matt Holloway
and Michelle Davis (at
left) a smooth-looking
vegan couple from LA
who swear like sailors
86 | EAT FIT
Even squeaky-clean
Gwyneth Paltrow took
time out from being
an insufferable pain to
give the book a shoutout on her own blog.
The site has been
so successful its led
to a cookbook: Thug
Kitchen: Eat Like You
Give A F*ck. It aims
to prove you can eat
well and still be a total
badass in the kitchen.
We kicked around
the idea of a book, but
we never thought
it would happen, let
alone be as successful
as it has been, says
Matt. He and Michelle
started the blog back in
2012, and it went viral
about two years ago.
Some people started
sharing it on Reddit
and I think everyone
was so taken aback,
Matt says. No-one had
seen anything like it
nice food photography
with a giant swear
word through it.
The idea behind
Thug Kitchen came
from Michelles efforts
to get Matt to start
eating better. I started
showing him other
food blogs and he
f**king hated it, she
says. He thought they
were so pretentious.
Matt chimes in:
Yeah, Michelle was
showing me a lot of
websites and food
blogs and I couldnt
relate to them. And it
was just kind of, dude,
f**k that lets write
something that I would
want to read. There
was no website or food
blog I could relate to,
so we created Thug
Kitchen as something
we would want to read.
While shes had
no formal cooking
training, Michelle
(who creates all the
recipes) has always
been a passionate
home cook. I worked
in a shoe store for
eight years and I didnt
have a lot of money
so I always cooked
at home and just got
really good at it by
default, Michelle says.
And Matt was such a
skilled photographer,
so we decided to start
a website so we could
have an escape from
our sh*tty regular lives.
The blog, and
book, are certainly
a revelation, and not
just because of the
liberal sprinkling
of profanities. The
recipes are inspired,
and the photography
is so appealing it
could make Ronald
McDonald turn vegan.
And thats one of the
ideas behind Thug
Kitchen that you
can eat well and really
healthily without
animal products.
I was an omnivore,
then I was vegetarian
and then I went
vegan, Matt says.
I think when people
try to make that
transition, they try
to replace food that
theyre used to, and
thats a really big
mistake, because
youll be focusing
on the things that
youre missing. People
should be using it
as an opportunity to
expand their horizon
and try new things
that theyve never
had before. And who
the fuck doesnt love
a good burrito?
Yep, theres burritos.
Also cake and cookies;
fried rice and chilli;
even chips and dip.
You can be a normal
person and be vegan,
Michelle says. You
dont have to be some
hippie on a commune.
Although if thats
what you want, thats
totally fu**ing okay.
A bonus, the recipes
are cheap and easy
to make. Theyre also
crammed full of good
stuff. Weve included
a few here. Talk about
recipes to swear by.
EAT FIT | 87
88 | EAT FIT
THUG KITCHEN:
THE OFFICIAL COOKBOOK
By Thug Kitchen. Copyright
(C) 2014 by Thug Kitchen,
LLC. Published by Hachette
Australia, available now. EF
sports
drugs
prepare your own
By harnessing the power of your weekly shop and with a bit of kitchen prep,
you can boost your fitness by making your own performance-enhancing
drugs all completely legal and with no nasty side effects { By JOEL SNAPE }
THE DRUG
ANABOLICS
THE SUBSTITUTE
KANGAROO
90 | EAT FIT
THE DRUG
THE SUBSTITUTE
GREEK YOGHURT
AND PINEAPPLE
THE DRUG
EPO
THE SUBSTITUTE
THE DRUG
TRT
THE SUBSTITUTE
DANNY BIRD
SCRAMBLED EGGS
AND CAPSICUM
THE DRUG
ADDERALL
THE SUBSTITUTE
EAT FIT | 91
cook
like a
pro
1)
Expert chefs walk you
through nine essential
cooking skills that every
man should master
{ By LINDSAY FUNSTON }
PAN-ROAST A STEAK
A favourite among chefs, this technique creates a gorgeous sear. For the most flavourful
steak, start with a rib eye and make sure the cut is at least 4cm thick.
Before searing, bring your meat to room temperature. I take mine out of the fridge
an hour before cooking so that the thermal trip to doneness will be as short as possible,
says Brown. Be sure to season both sides with salt to pull water- soluble proteins out
of the meat. When these proteins hit the pan, they will help create a flavourful crust.
While the steak comes to room temperature, heat the oven to 250C the faster the
roast takes place, the juicier the meat will remain and place a 25-30cm cast-iron frypan
inside the oven. A great sear is created most efficiently by conduction direct contact
with a very hot surface, notes Brown.
Once the oven reaches 250C, remove the pan and place it on the stove over high heat
for 5 minutes. Coat the steak lightly with oil and place it in the hot, dry pan. Allow the
meat to sit in the pan for 30 seconds without being touched, then flip it with tongs and
cook for 30 seconds more. Transfer it to the oven and cook for 2 minutes. Flip and cook
for 2 more minutes for medium-rare; remove from oven. Dont forget to let it rest,
Brown stresses. Always let a steak sit off the heat for 3-5 minutes before cutting so that
more juices will be retained in the meat.
92 | EAT FIT
CLAIRE BENOIST
SEASON BOTH
SIDES WITH
SALT TO
CREATE A
FLAVOURSOME
CRUST
EAT FIT | 93
BRAISE
FISH
Marc Forgione,
Iron Chef and
restaurateur
COOKBOOK
STARTER KIT
(PLUS: SOME APPS)
FOR MAKING
BASICS BETTER
How to Cook Everything
by Mark Bittman
With more than 2000 recipes, this
behemoth from the The New York
Times food columnist teaches
straightforward techniques
aimed to empower new cooks.
FOR ENTERTAINING
The Barefoot Contessa
Cookbook by Ina Garten
The sophisticated American
cook makes no-fuss, seasonally
driven dishes that are great for
guests or for feeding yourself.
FOR GRILLING OUT
The Barbecue! Bible
by Steven Raichlen
Rule the summer cookout
with this encyclopaedia for
grilling fish, ribs, vegetables
even dessert.
FOR SLICING AND DICING
Culinary Knife Skills
by StellaCulinary.com
With video tutorials on how to
chop up every ingredient from
onion and avocado to turkey
and prime rib, this app, which
is free on iTunes, will turn you
into a blade runner.
FOR FISH KNOW-HOW
Seafood Watch
by Monterey Bay Aquarium
This free digital pocket guide
breaks down each species
with a sustainability rating.
Its available on iTunes and
Google Play.
94 | EAT FIT
DO GUAC
THE RIGHT
WAY
Ivy Stark, chef and
author of Dos
Caminos Tacos
ROAST
VEGETABLES
Carla Hall, chef and
author of Carlas
Comfort Foods
MAKE
A MIXED
GREEN
SALAD
Curtis Stone,
Melbourne
celebrity chef
Dont overthink it
Curtis Stones cooking
philosophy: keep ingredients
local and seasonal and
treat them simply
PULL OFF
PERFECT PASTA
Michael White, chef and author
of Classico e Moderno
FOR SAUCE
THAT STICKS,
DONT COAT
YOUR PASTA
WITH OIL
GEAR UP
Youre set with
measuring
cups and
mixing bowls.
Now make
sure you have
these five
trusty tools.
All are
available
at williamssonoma.
com.au .
A) TONGS
Once you start using these
to finish off pasta in a skillet,
toss vegetables and turn
meats, youll never go back.
OXO Locking
23cm Tongs, $16
OUR PICK:
B) VEGETABLE PEELER
Eat your vegies more often
with an easy-to-grip peeler
that removes skin in a breeze.
OUR PICK:
Peeler, $5
D) GRATER
Razor-sharp edges make
this stainless-steel gadget
a workhorse; use it to finely
shred hard cheeses (parmesan,
pecorino); garlic; ginger;
citrus zest; spices (cinnamon,
nutmeg); and even chocolate.
Microplane
Rasp Grater, $19
OUR PICK:
E) CHEFS KNIFE
Be sure to take one for a
test drive: you want a knife
that feels like an extension
of your hand. A 20cm blade
is most popular and works
well for common chopping
tasks: onions, fresh herbs and
sturdier produce like melons
and pumpkin.
Zwilling
J.A. Henckels 20cm
Pro Chefs Knife, $199
OUR PICK:
96 | EAT FIT
ROAST A CHICKEN
F o o d s t y l i n g b y S u z a n n e L e n z e r ; C o o k i n g g e a r : S a m K a p l a n ; Te l e p a n : N e v i l l e E l d e r / C o r b i s
Lodge 25cm
Round Fry Pan, $70
OUR PICK:
POACH
AN EGG
Greg Marchand, Paris chef and
author of the cookbook Frenchie:
New Bistro Cooking
A poached egg is
much healthier than
a fried one and much
more pleasurable to
eat, says Marchand.
But you must follow
a few very important
rules. Use the
freshest eggs you can
find as the egg gets
old, the white begins
to liquefy and
make sure theyre
at or close to room
temperature when
they hit the water.
Otherwise, the egg
will stay too cold.
Bring a pot of water
to a simmer (not
a boil) and add a
dash of white wine
vinegar, but no salt:
It will break the egg,
Marchand says, but
vinegar will help it
stay nice and round.
Carefully crack
the egg into a small
ramekin or bowl,
making sure not to
break the yolk, then
take a whisk and
create a whirlpool
before pouring in
the egg.
Simmer for 1 to
2 minutes and use
a slotted spoon to
transfer the egg to
a paper towel. Serve
on salads, in soups
or with a piece of
toast and a drizzle
of olive oil.
WHITE WINE
VINEGAR
HELPS YOUR
POACHED
EGGS STAY IN
ONE PIECE
EAT FIT | 97
RV
INTE
IEW
NO EXCUSES
teve
Commando
Willis has
become a household
name, mostly due
to his ability to be
really mean to fat
people while wearing
sunglasses on
television. But while
that tough guy
persona is obviously
partly for show, Willis
is as strict about his
own nutrition and
exercise regimen as
98 | EAT FIT
he is about his
tubby charges.
Now his sights are
set on you, with
the release of a
new cookbook and
online program,
Get Commando Fit
(getcommandofit.
com.au). We chatted
with the big fella
(while sitting
nervously at a safe
distance) to find out
what the Commando
can teach you.
rewarding ourselves
with food. Granted,
we are going to have a
night out with friends,
a birthday or wedding
and we'll let our hair
down and indulge
in foods we may not
normally eat and
have a few drinks. My
concern around cheat
meals is that people
use them to eat like it's
their last day on earth
and somehow justify
that it's okay!
EF: Surely the
Commando must
have one weak spot?
SW: I'm human like
anyone else. I enjoy
my food and from
time to time eat foods
I may not normally
eat. I'm a savoury
kinda guy, so things
like hot chips or a
chicken schnitzel
are things I'm more
inclined to indulge in.
EF: Tell me about
your approach to
health and fitness.
SW: Its one of No
Excuses, however
I have over the years
identified that it takes
so much more than
a military mindset
to help people. So,
a No Excuses
approach combined
with compassion,
empathy and an
understanding that
we're all dependent on
one another to break
through barriers and
accomplish goals.
EF: What has working
on this cookbook
taught you?
SW: That food can
look and taste
fantastic and still be
nourishing to your
body, mind and spirit.
Check out some of
Steves recipes at
right and over the
page. Eat them and
like them, or you'll
be sorry.
ROSEMARY AND
GARLIC BRAISED
LAMB SHOULDER
WITH SWEET
POTATO MASH
INGREDIENTS
MAKE IT
EAT FIT | 99
BEEF MASSAMAN
CURRY
INGREDIENTS
breakfasts
Morning meals are traditionally
packed with empty calories. But
substitute a few ingredients and
you can enjoy the same tastes and
textures with fewer carbs, more
protein and just as many pancakes.
{ By SEAN HYSON }
Batter up!
Waffles made
with flaxseeds
offer hearthealthy fats and
loads of fibre
of
champions
EAT FIT | 103
Sweet surprise
Just because you cant
eat grains on a Paleo diet,
doesnt mean you cant
indulge in a tasty pancake
PALEO
PANCAKES
MAKES: 8 SMALL CAKES
INGREDIENTS
35g coconut flour
3
eggs
tbsp honey
tbsp Vitasoy
unsweetened
coconut milk
INGREDIENTS
DIRECTIONS
WAFFLES
tbsp flaxseeds
TO PREPARE WAFFLES
Cooking spray
1) Place flaxseeds in a
blender and process
until ground. Set the
flaxseed meal aside.
cup wholemeal
plain flour
tbsp sugar
tsp baking powder
Dash salt
cup low-fat milk
cup whisked eggs
(about 1 eggs)
Sugar-free syrup
SAUSAGES
tsp sea salt
tsp sage
tsp thyme
tsp paprika
tsp black pepper
Dash cayenne pepper
450g pork mince
TO PREPARE
SAUSAGES
1) Mix spices in a bowl,
then mix into the
pork with hands.
Form 3 patties.
2) Place a frying pan over
medium heat. When
hot, add the pork
and pan-fry for 34
minutes per side
or until no longer
pink in the centre.
NUTRITION
774 calories, 77g protein,
56g carbs, 25g fat
INGREDIENTS
DIRECTIONS
cup grass-fed
whole milk
large eggs
English muffins,
toasted
Brunch approved
Chefs tip: to avoid
unwanted shards of
shell in your food, be
sure to crack your eggs
on a flat surface rather
than against an edge
POACHING EGGS
REMOVES THE
NEED TO COOK
THEM IN OIL OR
BUTTER, SPARING
YOU CALORIES
YOGHURT
PARFAIT MAKES: 1 SERVING
INGREDIENTS
1
DIRECTIONS
1) Place apricot jam in a bowl
and microwave on high for 15
seconds or until jam melts. Add
strawberries and toss to coat.
2) Spoon some yoghurt into
a glass; top with straw berry
mixture. Repeat these
layers, then top with museli
and almonds. Serve.
NUTRITION
273 calories, 15g protein,
47g carbs, 5g fat
PESTO BURRITO
MAKES: 1 SERVING
INGREDIENTS
2 whole eggs
1 tsp low-fat Greek yoghurt
cup shredded low-fat
cheddar cheese
Cooking spray
2 tbsp finely chopped onion
1 tsp pesto sauce
3 grape tomatoes, sliced
1
slice bacon
cup grapes
DIRECTIONS
1) Beat the eggs in a bowl with
the yoghurt until blended,
then stir in the cheddar.
2) Spray a frying pan with
cooking spray and place over
medium heat. Add the onion
and pesto sauce and cook
until the onion is translucent.
3) Add the tomatoes to the
pesto and onion and stir. Now
pour the egg mixture into the
pan. Cook and stir until the
eggs are cooked, about 3
minutes. Transfer everything
from the pan and set aside.
MADE WITH
WHOLE FRUIT
AND LOW-FAT
YOGHURT, OUR
PARFAIT CUTS
SUGAR AND FAT
vitasoy.com.au
MF 01.2012
mensfitnessmagazine.com.au
SUBSCRIBE
AND SAVE
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year for just $25
FIT FOOD
FOR BLOKES
bUrn
MOrE
fat
p20
MUSCLE
MEnU
eat your
way to abs
Man up:
eat chilli
cook like
a pro
be a pasta
Master
boost stamina
naturally p12
eat your
way to abs
eat fit
EF13_Cover_2.indd 1
24/04/2015 1:37:30 PM
You can pump weights until the cows come home, but if you're not eating
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towel? You need Eat Fit
Fit. It's designed for blokes like you, who want to
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Fit brings you the latest nutritional know-how, easy and effective eating
plans and simple, delicious recipes that any old plonker could master.
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*This offer expires on May 13, 2015, and is open to Australian and New Zealand
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EF WORKOUTS
GETBIGGER
hold
your
position
Building the size you want can be as
simple as making your sets last longer.
Heres the right way to strike a pose
By Ben Bruno
EF WORKOUTS
GETBIGGER
HOW IT WORKS
DIRECTIONS
Perform each workout
(Days I, II and III) once
per week, resting a day
between each session.
Perform exercises
marked with a letter (A, B
and sometimes C or even
D) in sequence, resting as
needed in between. So youll
do a set of A, rest, then
B, rest again and repeat
until all the prescribed
sets are done. Perform
the remaining exercises as
straight sets.
Day I
1A
DEADLIFT
Sets: 4 Reps: 5
1B
PUSH-UP
Sets: 3 Reps: Count
down from 6
2A
LAT
PULL-DOWN
Sets: 3 Reps: Count
down from 5
Sit at a lat-pull-down
station and use the lat
bar with the angled
handles. Grasp the
bar outside shoulder
width and pull it to your
collarbone. Perform
five reps, then hold the
bar at your collarbone
for five seconds.
Continue counting
down to one.
2B
TRICEPS
PUSH-DOWN
Sets: 3 Reps: 15
S t y l i n g b y E r i n Tu r o n ; G r o o m i n g b y J e s s i B u t t e r f i e l d / E x c l u s i v e
Artists using Oribe and Chanel
One muscle-building
strategy is a concept
known as time under tension
(TUT). The idea is that the
longer you can keep tension
in your muscles during a set,
the more youll exhaust them,
forcing them to grow to
adapt. One way to increase
TUT is by doing more reps
(duh). The other is to pause
an exercise at a point in its
range of motion and hold it
for time. With countdown
sets, you accomplish both
simultaneously, delivering
the maximum stimulus.
2C
BARBELL
ROLLOUT
3
GOBLET
SQUAT
Sets: 3 Reps: 12
Day II
1A
BENCH
PRESS
Sets: 4 Reps: 5
1B
2A
BULGARIAN CHIN-UP
3 Reps: As many
SPLIT SQUAT Sets:
as possible
Sets: 4 Reps: Count
down from 5
EF WORKOUTS
GETBIGGER
2B
LATERAL
RAISE
Stand holding a dumbbell in each hand. Keeping your upper arm at your
side, curl one dumbbell. Lower it and curl the other.
2C
SIDE PLANK
Sets: 3 Reps: Hold for 30
sec. (each side)
BRACE YOUR
ABS AND
GLUTES
DURING ANY
EXERCISE
FOR MORE
STABILITY
Lie on a bench holding an EZ-curl bar. Raise the bar over and slightly behind
your head so you feel a stretch in your triceps when you bend your elbows.
Lower the weight behind your head and, without moving your upper arms,
extend your elbows to lockout.
Day III
1A
FRONT
SQUAT
Sets: 4 Reps: 5
1B
DIP
Sets: 3 Reps: Count
down from 5
PUSH
THROUGH
YOUR HEELS
AS YOU COME
OUT OF THE
SQUAT
2A
CHESTSUPPORTED
ROW
Sets: 3 Reps: Count
down from 5
Set an adjustable
bench to an incline
and lie down with your
chest against it. Grasp
a dumbbell in each
hand with palms facing
each other. Retract
your shoulder blades
and row the weights
to your sides for
five reps. Hold the
top position for five
seconds. Count
down to one.
2B
LEG CURL
Sets: 3 Reps: 10
2D
HAMMER
CURL
Sets: 3 Reps: 12
Hold a dumbbell in
each hand with palms
facing each other.
Keeping your upper
arms at your sides,
curl the weights.
2C
HANGING
LEG RAISE
Sets: 3 Reps: 10
KEEP YOUR
UPPER ARMS
STATIC AND
TIGHT
AGAINST
YOUR SIDES
EAT FIT | 113
EF WORKOUTS
GET SHREDDED
Learn the ropes
Alternating arms
creates imbalance and
challenges the core
as well as the heart
1ALTERNATING
REVERSE LUNGE
2
CLOSE-GRIP PUSH-UP
Get into push-up position
and place your hands
inside shoulder width.
Lower your body, tucking
your elbows into your
sides, until your chest is
just above your hands.
3
SINGLE-LEG
HIP THRUST
ALTERNATING
UPPER- AND
LOWER-BODY
MOVES BURNS
MORE FAT
4
INVERTED ROW
Set a barbell in a rack
at hip level. Grasp
the bar just outside
shoulder width and
hang underneath it. Pull
yourself up until your
sternum touches the bar.
5
BODY SAW
Get into push-up
position and then rest
your forearms on the
floor. Rest your feet
on furniture sliders, a
towel or a paper plate
so they can slide. Brace
your core and use your
forearms to push your
body back, then pull
it forward in a sawing
motion. Back and forth
one time is one rep.
6
BATTLING ROPE SLAM
Secure a rope around
a fixed object and grab
an end in each hand. Get
into an athletic stance
with hips and knees bent.
Raise one end at a time,
then slam them hard
into the floor. Keep
alternating the slams.
Continue for time.
M a r i u s B u g g e / O n - s e t s t y l i n g b y M i n d y S a a d / C e l e s t i n e A g e n c y ; G r o o m i n g b y A d a m M a c l a y/A B T P. c o m
THE NO. 1
FAT-LOSS
WORKOUT
DIRECTIONS
Perform one set
of 812 reps for
each exercise in
sequence (for the
battling ropes,
perform reps for
1530 seconds).
Afterwards, rest
60 seconds
thats one circuit.
Repeat for three to
five circuits. For
the leg exercises,
perform all reps on
one leg and then
immediately on
the other before
moving on to the
next move.
THE GOODS
EF PROMOTION
STUFF WE LIKE TO EAT, DRINK, USE AND TAKE BUBBLE BATHS WITH
FARM PRIDE
Farm Pride Fresh Pasteurised Egg White
is just that separated albumen from
fresh hen eggs, pasteurised and packed.
Theres no added salt, preservatives,
additives, colours or flavours. A fantastic
source of protein (23.5g per serve) thats
low in fat. Ideal for using in omelettes like
this high protein egg white omelette:
ENDURA REHYDRATION
PERFORMANCE FUEL
New Endura Rehydration Performance
Fuel features a specialised electrolyte
profile and contains sodium and
potassium at levels recommended for
athletes in endurance events. It also
contains 20 g of carbohydrates to assist
energy production when you need it most.
endura.com.au
HERBS OF GOLD
Add more nutritional value to your
protein shake! Omega Pure Concentrate
provides a concentrated form of
omega-3 fatty acids that contribute
to heart health. Proud sponsors of
CrossFit champion and current Pacific
Regionals finalist Alex Ranieri.
herbsofgold.com.au
Youll need:
cup Farm Pride Egg Whites
cup low fat milk
cup low fat cheese
1 cup diced mixed vegetables (eg, corn,
green and red capsicum)
Salt and pepper to taste
Method:
> Lightly beat egg whites and milk. Mix in
cheese and vegetables. Season with salt
and pepper to taste.
> Pour into a hot frying pan, cook until set
4-5 minutes. Flip over to lightly brown the
top and serve.
Serves 6
farmpride.com.au
MCKENZIES SUPERBLEND
EF WORKOUTS
GET STRONGER
one
rep
the
workout
GET BIG,
STRONG
AND FAST
WITH
MINIMAL
EFFORT
G r o o m i n g b y L i n d s e y W i l l i a m s u s i n g D r. P e r r i c o n e S k i n c a r e
Incline
dumbbell row
The bench
makes rowing
easier on your
lower back
DIRECTIONS
Perform each
workout (Day I,
II, III and IV) once
per week. For the
paired exercises
(marked A and
B), complete one
set of A, rest as
prescribed then
do a set of B, rest
again and repeat
for all sets.
For the first
exercise on Days
I and II, work up
to the heaviest
weight you can
handle for one
rep with perfect
form. This should
take at least seven
sets. Begin with
an empty bar
and complete 10
reps. Then add
weight gradually,
performing sets of
35 reps until the
load feels heavy.
Then perform sets
of one rep until
you reach a weight
thats very near
your max. Be sure
to use a spotter or
perform your sets
in a power rack
with spotter bars
in place.
Change the main
lift you perform
each week to
something similar.
For example, you
can switch the
bench press to
an incline bench
press or floor
press; you can
substitute a squat
or box squat for
the deadlift.
Skip the main lift in
Week 4. Repeat the
bench press and
deadlift after five
weeks and note
the improvement.
The remaining
exercises are
performed for
higher reps to
build muscle and
conditioning
and support the
main lifts. You can
experiment with
the number of
sets and reps you
perform (hence the
ranges) as well as
the weight you use.
CHANGE
THE FIRST
LIFT YOU
PERFORM
EVERY
WEEK TO
PREVENT
BURNOUT
Day I
1
BENCH
PRESS
Sets and Reps: See
directions
Rest: As needed
2A
OVERHEAD
PRESS
Sets: See below Reps: 5
Rest: 60 sec.
2B
CHIN-UP
Sets: 35 Reps: 815
Rest: 60 sec.
3
INCLINE
DUMBBELL
LATERAL
RAISE
Sets: 35 Reps: 815
Rest: 60 sec.
4
EZ-BAR
CURL
Sets: 35 Reps: 815
Rest: 60 sec.
EF WORKOUTS
GET STRONGER
Day II
1
DEADLIFT
Sets and Reps: See
directions
Rest: As needed
2
3
BARBELL
SINGLEHIP THRUST LEG RDL
Sets: 35 Reps: 58
Rest: 6090 sec.
GRADUALLY WORK UP
TO USING THE HEAVIEST
WEIGHTS POSSIBLE
118 | EAT FIT
Sets: 35 Reps:
815 (each side)
Rest: 60 sec.
4
ONE-ARM
DUMBBELL
ROW
5
AB ROLLOUT
Sets: 35 Reps:
815 (each side)
Rest: 60 sec.
Use an ab wheel or
load a barbell with 5kg
plates and kneel on the
floor behind it. Your
shoulders should be
over the bar. Brace
your abs and roll the
bar forward, reaching
in front of you until
you feel your hips
are about to sag. Roll
yourself back.
Sets: 3 Reps: As
many as possible
Rest: 60 sec.
Day III
1A
INCLINE
DUMBBELL
PRESS
1B
INCLINE
DUMBBELL
ROW
Lie on an incline
bench holding a dumbbell in each hand at
shoulder level. Press
the weights directly
over your chest.
2
LEANING
LATERAL
RAISE
3A
CROSSBODY
HAMMER
CURL
3B
TRICEPS
PUSH-DOWN
Sets: 35 Reps: 815
Rest: 60 sec.
One and
done
Conventional
training wisdom
states that higherrep sets are safer
because the
weights you use
are lighter. But this
isnt always true.
The more reps
you perform, the
more fatigue you
accumulate, and
that compromises
exercise form. By
keeping your reps
low, or performing
just one, you can
give the set your
best focus when
youre fresh. Just
use a spotter!
EF WORKOUTS
GET STRONGER
Day IV
1
BOX JUMP
Sets: 3 Reps: 5
Rest: 90 sec.
Set up a box or
other platform thats
challenging to jump
onto. Stand behind the
box with feet hip-width
apart and swing your
arms back as you bend
your hips to gather
momentum. Jump up
onto the box and land as
softly as possible. Step
down from the box and
begin the next rep.
REST AS NEEDED
BETWEEN YOUR
HEAVIEST SETS
2
BARBELL
BULGARIAN
SPLIT SQUAT
Sets: 35 Reps: 815
3
LEG CURL
Sets: 35 Reps: 815
4
INVERTED
ROW
Sets: 35 Reps: 815
5
PALLOF
PRESS
ISO HOLD
Sets: 3 Reps: Hold
for 30 sec.
Attach a single-grip
handle to a shoulderheight cable pulley.
Grasp the handle with
both hands and stand
sideways with feet
shoulder-width apart.
Extend your arms in
front of you. The cable
will try to twist your
body towards it. Resist.
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INTRODUCTORY
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CASHEW
CHILLI
Winters settling in
HORS DOEUVRES
A sandwich cut into
20 pieces
PIGS IN
BLANKETS
Naptime at
the farm
CANTALOUPE
Have to get
married in
church
SOBA
NOODLES
Spaghetti
in AA
LETTUCE
THE
EAT FIT
GLOSSARY
What all those
foodie terms
really mean
SRIRACHA
CELERY
HOT
CHOCOLATE
LEMONADE
WINE
What you do
when your goon
bag runs out
SLOW FOOD
Snails
CHEESES
Religious leader
for food fanatics
SHUTTERSTOCK
Stolen Cadbury
CPR for
lemons