Nutrition

"Most competitors look at the week or two following a contest as a time to cheat and eat junk foods. This is actually wasting a very unique period of time where the body can be an anabolic machine." - Melih F. Cologlu ACPT

Video Recipe: Protein Strawberry & Banana Smoothie

"This guide will lay the foundation for a solid supplement program; one that is detailed and tactfully assembled for maximum benefit. It will be perfectly timed for the greatest results and even spelled out for the beginner to the advanced bodybuilder" - Brad Borland

"Want to burn more calories? Add one set more on each exercise. If you add six different exercises that will yield six more minutes tops. In one week that might be 30 minutes more training which burns more calories for you." - Pauline Nordin

Simple Healthy Stir-Fry! (makes 2 “very filling” servings)

INGREDIENTS: 1 heaping scoop of vanilla casein, 1 pack of unflavored gelatin powder (11g's worth), 2 cups of milk

"The pace of your reps should stay the same when going up or down. Slow the descent to add negative resistance for additional stimulation." - Matt Karstetter

"The guidelines and plan included here are designed to help you not only keep, but build muscle while simultaneously burn body fat. It can be done with a little planning, discipline and hard work." - Brad Borland, MA, CSCS

"A great place to find antioxidants is in our diet. Vegetables, fruits, grains, legumes, and nuts are all great sources of antioxidants. Fruits such as blueberries, rasberries, and blackberries, all have an abundant amount of antioxidants in them." - Matt Weik

"Enter the wonderful concept of intermittent fasting. For those of you unfamiliar with the term, intermittent fasting is a fairly new concept within the health and fitness realm" - JC Deen