The San Diego

Drink this post-workout: Not only do the tropical flavors of mango, bananas, and coconut provide a pick-me-up but the pea protein helps build lean muscle.


2 c mango chunks

2 bananas, frozen and broken into chunks

2 c spinach

2 Tbsp shredded coconut

1 c ice

2 ½ c unsweetened almond coconut milk blend

2 Tbsp pea protein powder (optional)

BLEND all ingredients until smooth.

NUTRITION (per serving): 300 cal, 10 g pro, 38 g carb, 6 g fiber, 24 g sugars, 14 g fat, 10 g sat fat, 120 mg sodium


Chocolate Almond Butter In A Cup

Almond butter and hemp seeds pack in healthy fats, including brain- and immunity-boosting omega-3 fatty acids. Leafy greens provide a hefty dose of calcium, iron, and disease-fighting phytochemicals.


4 c packed leafy greens

½ c almond butter

2 Tbsp hempseeds or ground flaxseeds

3-6 med pitted dates (optional)

1-2 med bananas, frozen and broken into pieces

1 c ice

2 c unsweetened chocolate plant-based milk

BLEND all ingredients for 60 seconds until smooth. Divide between 2 glasses.

NUTRITION (per serving): 590 cal, 21 g pro, 39 g carb, 11 g fiber, 17 g sugars, 43 g fat, 3 g sat fat, 210 mg sodium.

              It’s one of the best weight loss recipes!


Berry Green Bliss

This smoothie is positively bursting antioxidants. Sipping on this for breakfast provides sustaining energy, while the fat and protein from the almond butter and chia seeds help keep you full.


1½ bananas, frozen and broken into chunks

2 c baby spinach

1 c blueberries, frozen

2 Tbsp almond butter

1 Tbsp chia seeds

2 c unsweetened almond milk

1 c ice

BLEND all ingredients until smooth.

NUTRITION (per serving): 140 cal, 4 g pro, 18 g carb, 5 g fiber, 9 g sugars, 7 g fat, 0 g sat fat, 100 mg sodium.

It’s an ideal dish for those who are looking for the weight loss vegetarian recipes.

Watch Out for Food Allergies

You should be wary of possible food allergies for general health reasons, but there are also reasons specific to fitness and physique.

Food allergies, like allergies to gluten or dairy, can cause bloating and slow digestion, making it hard to get and maintain a flat stomach.

If you suspect you might have a food allergy, get tested. Even if you don’t do that, consider cutting out the food group in question for a couple of weeks and tracking how you feel in a diary.

Typically, if you’re allergic or sensitive to a food, you will notice less bloating, gas, swelling, and fatigue without that food. If it’s something you’ve been eating on a regular basis, the difference could be profound and almost immediate.

You don’t have to be allergic to a food for it to cause some of these symptoms, either.

If you have trouble digesting a food, eating it can cause you to feel bloated, tired, or gassy. A couple of weeks without it may be just the push you need to identify the culprit and cut it out permanently.

Train With Weights Regularly

You have to have adequate volume if you want to build new muscle and see real gains. You can split this into two workouts per day, but get the bare minimum total each week.





If you’re not weight training a minimum of five times each week, for at least 45-75 minutes per workout, you will not optimize your results.


Rotate Your Proteins and Fats

Rotating your protein and fat sources not only keeps things interesting, it also ensures that you get all of the amino acids and healthy fats that you need, instead of just a few. My two rules of thumb are:

        Never eat the same protein or fat twice in the same day

        Try a new protein each week

I keep rotating protein right up to ShowTime, as you can see in this video from right before the 2011 WBFF championships.