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protein

Muscle Building Chili

It’s Tuesday afternoon, 12:30 pm. You’re staring at the at the greasy sandwich and healthy baked chips from the cafeteria, while half-heartedly clicking through emails to get your inbox to zero.

Cheese oozes through your fingers and drips on your keyboard. You look up to see your co-worker Jeff.  That damn Jeff chuckles as he walks by, as the aroma of another “gourmet lunch” fills your nostrils.

You know how to cook and what to eat, but what’s holding you back? Jeff does it, why aren’t you?

 But Eric, I ‘m too busy to cook. I really don’t have the time! “

Bach Performance Muscle Building Chili

Yea, yea. I’ve heard every excuse in the book from clients trying to build an awesome body. They’re intelligent, hard-working college students, executives, and business owners but still lack time management skills to whip up a few healthy muscle-building meals for the week.

It’s not hard. It just requires some a shopping list, halftime during your teams Football game, and a little effort.

I’m gonna hook you up with one of my favorite recipes that’s an easy fix for healthy lunches. I cook this every so often, package it up in portable containers, and throw it in the fridge.

This way, all I have to do is grab the container on my way out the door after my 15 minute morning. Nuke the microwave safe container at work—So we can avoid BPA causing cancer— and voila: Healthy, quick, muscle-building lunch.

What is it?

Chili. Ridiculously tasty and meaty chili. Loaded with fresh vegetables, spices, and copious amounts of dead animal flesh, this stuff has tons of healthy fiber, muscle-building protein, and health promoting phytochemicals.

The GoodsChili Food Prep

– 1lb 93% Lean Grass Fed Ground Beef

– 1 lb Lean Spicy Chicken Sausage

– ½ lb Carrots

– ½ Onion

-1 Red Bell Pepper

-1 Yellow Bell Pepper

-1 Green Bell Pepper

-3 Jalapeno Peppers

– 1 Green Chili

– 3 serrano peppers

-1 banana pepper

– 1 Can Beans (Pinto, Garbanzo, or Black)- 15 ounces

– 1 Large Jar whole Tomatoes – 28 ounces

– 1 Tbs Minced Garlic

– Extra Virgin Olive Oil (to taste)

– Balsamic Vinaigrette ( to taste)

Seasonings: Cumin, Chili powder, cayenne pepper, salt, pepper, onion salt

Season to taste, I prefer a ginormous tablespoon of each. Or just add a shit-ton of Franks Red Hot, which makes everything taste good. 

Puttin’ It Together

Bach Performance Chili Muscle Building Lunches

Wash, peel, slice and dice yo’ veggies. Heat a giant pot to medium-high heat. Pour some olive oil and add your spices –This helps bring out the full flavor of the spices.

Onions, carrots, jalapeno, green chilis, garlic, bell peppers should be thrown in the pot and crisped for about 10-12 minutes.Meanwhile, open your beans and tomatoes and set aside. Throw in your meat for another 10 minutes.

Decrease the heat to low, adding in beans and tomatoes. Cover, simmer, and stir every 20 minutes or so. Cook for at least an hour.

I find the longer it cooks, the better it tastes. This bodes well for your next week’s lunches as the flavor deepens.

*P.S. This also works well with large groups or as a  healthy alternative to Game Day Pizza. 

 

Muscle Building Considerations

Some people like a base with their chili. Both pasta and rice are common options. If you’re needing the calories and looking to add some more muscle stick with rice, or a whole grain pasta noodle.  If you’re looking to get shredded, skip the base and eat the chili as is. There’s more than enough fiber and protein to keep you full. Luckily, chili works perfectly into your carb cycling routine as a muscle-building lunch.

 

Win Eric’s Favorite- Cookbook

Becoming a good cook – I hope I’m not ahead of myself– Is a great skill to have. Not only is it a huge part in making heathy and nutritious meals, it’s fun and a great way to spend time awesome people. Plus, it impresses girls… and their parents. Double score.

Post Inspired by Nate Green’s $17 Buys you Lunch for Days

Should Women Train Differently than Men?

Recently, I’ve been receiving questions on how females should train. Most have the goal of looking leaner, toned, and a more curvy. In this post, I wanted to answer the most frequently asked question, “Should Women train differently than men? ”

Short Answer: No, not really.

With the questions I frequently get, I have put together 7 considerations for helping sculpt a sexy female figure.

1.) “Toning” and “shaping” are not the answer.

Weight training in popular media for women generally revolves around words such as “toning and shaping.”
Lets examine “toning” This term is used to make muscles appear firmer, and tighter without them appearing bigger. It’s a common, but extremely thawed thought. Routines based upon “toning” likely involve extremely light weights for very high rep amounts. Think pink dumbbells for 20 rep sets of triceps kickbacks. Unfortunately, these routines are not challenging enough to the muscle to force growth and change.

Without challenging you body to grow and change, how will it look any better?  With or without excess fat, a body looks healthy and fit with a little more muscle.

Shaping offers a different, yet equally confusing idea. Muscles cannot be shaped; rather, they are pre-determined by your genetics. You can’t physiologically change a muscles shape, only whether it is bigger or smaller.

2.) You should lift heavy.

Certain goals for both men and women are similar. The most common is a firm, toned, sexy look. One of the best ways to get that look, for men or women, is with heavy weight. Lifting heavy weights is the fastest, and most efficient way to build myogenic muscle tone… or the highly dense, toned muscle that you seek.

Photo Credit: List09.com
Photo Credit: List09.com

“But won’t lifting heavier weights make me bigger?” This leads to right to my next point…

3.)No, lifting weights will NOT make you bigger.

Why? Building muscle is very, very, hard. Ask any guy. There is a reason we train year in, year out, eat copious amounts of dead animal flesh, and cherish any small, muscular changes. And that’s with a plethora of hormonal benefits from testosterone helping us out! Unless you have extremely rare genetics you won’t be piling on slabs of muscle and look like Hulk Hogan.

Additionally, there are tons of factors that mitigate muscle growth: Training style (most importantly, muscle tension and training volume), diet, and hormones (as mentioned above.) Unless you are taking external testosterone, training with way too much volume, and consuming a ton of excess calories you won’t be getting bulky.

With that thought, I recommend all women do some sort of heavy training once per week. 
Try squats, deadlifts, bench presses, push presses, and rows for 3-4 sets of 4-6 reps with the heaviest weight you can safely do.

4.) There is no such thing as spot reduction

Men and women deposit fat differently. Men generally carry more body fat centralized around the abdomen whereas women carry more excess fat around the hips and thighs. For both genders, spot reduction is a popular topic. In most cases, body fat is lost evenly throughout the body. Therefore, in order to be leaner in a particular area fat loss needs to occur all over.
I find the best exercises for losing fat all over are done in a standing position, such as sprints and high intensity weighting, rather than a seated position like a stationary bike, or rowing machine.

5.) Women have a different weight distribution than men.

Because women carry more weight in their lower body they are generally relatively weaker in the upper body, but just as relatively strong in the lower body. In most cases it’s best to regress upper body exercises, such as a push up or pull up.  Rather than watching in horror as a female grinds out worm-ups, regressed the exercise by performing it with a barbell racked off the ground. Just because someone can’t do a full exercise…yet… doesn’t mean they shouldn’t perform any variation.

6.) Women have better stamina than men

Women can handle a higher training density– less rest between sets and a higher volume– than their male counterpart. This may be due to an overall decrease in relative strength. This factor allows women to train at a higher frequency with a higher density than men.

*Note: Training density (doing more in less time) is a huge variable for fat loss.   

7.) Women need more protein

I find most of my female clients drastically under-consume protein. Protein does three awesome things for your body: Protein can blunt your appetite to keep you fuller for longer, speed up your metabolism, and help you maintain your muscle (giving you that toned, dense look) while stripping off  unwanted fat. I tell my female clients to have protein with any carbohydrate source and shoot for their body weight in grams of protein. This would mean a 120 lb female consumes roughly 120 grams of protein per day.

Wrap Up

Okay, I’ve got to run, but I gathered a list of great sites and resources for you to check out. These are some of the best fitness sites for females looking to build awesome bodies. Fellas, you can take a look to and stop giving poor advice to women who ask you :).

http://www.soheefit.com

http://bretcontreras.com/strength-training-for-women/

http://www.jensinkler.com

http://www.negharfonooni.com

http://www.girlsgonestrong.com

http://www.cassandraforsythe.com

Let me know any questions you have and how you currently train!

Resources:

“Beautiful Crossfit Woman.” List 09. N.p., n. d. Web. 18 Sep. 2013. <http://www.list09.com/wordpress/wp-content/uploads/2012/02/crossfit-girl-Laura-Plumley1.jpg>.

Romaniello, John . “Sexy Female Training.” Roman Fitness Systems. N.p., n. d. Web. 18 Sep. 2013. <http://www.romanfitnesssystems.com/blog/6-tips-for-building-a-sexy-female-body/>.

Schuler , Lou, Cassandra Forsythe, and Alwyn Cosgrove.The New Rules of Lifting For Women . New York City: Penguin Group, 2007. Print.

 

 

Hormones and Body fat Distribution

getting back into shape, Fat Deposits and Hormone Correlations

Dude…is it true all this beer is giving me man boobs?

I keeled over and nearly spit my beer all over the table. I was 21 years old, an undergrad in kinesiology and kickin’ back a few beers on thirsty Thursday with my friend Chris.

“No, I mean, seriously. I heard beer has compounds that mimic estrogen. So drinking a lot of beer throws guys hormones off and gives us man boobs. Is this right?  At the time, I wasn’t sure. Three beers deep I was tipsy and didn’t really care. In hindsight maybe I was being a jerk. But then again, I wasn’t completely sure.

Do hormone imbalances play a role in where we store body fat? Is excess cortisol the reason some of us have stubborn belly fat that won’t go away?

Is excess cortisol the reason some of us have stubborn belly fat that won’t go away?
Taken a step further, by naturally working to improve hormone levels can we get rid of stubborn body fat to become stronger, leaner, and look better naked?

The more clients I work with, the more I believe hormones play a significant role in body fat and body fat distribution. Before going any further I must note that I am not a doctor. This is no attempt to treat any medical condition; rather, to paint a picture of a few possible reasons for stubborn body fat. That said, using well-planned resistance training, small tweaks in your diet, and avoiding environmental toxins you can potentially improve natural hormone levels for less fat and more muscle. I put together a free guide showing you what to do. Grab it here.


Here are some common issues and questions that my clients bring up when coming in for body composition testing, typically done as skinfold measurements and body circumference measurements.

“My arms and chest are toned and lean, but I just can’t seem to shake this stubborn lower belly flab, why am I lean everywhere but my stomach?”

“I can’t get rid of this stupid fat around my hips, it looks like a muffin top!”

“ Why am I developing man boobs  fat on my chest muscles?”

I’ve heard every combination of slang terminology for fatty deposits around the body. As funny as some of them may be they represent real, common problems that can wreak havoc on both physique and confidence.

Having body fat tested is a great way to get a reliable, quantifiable idea of your current body composition and is recommended for everyone. If this is not an immediate option, make it a priority. Check out this post on how to estimate your body fat percentage based on what you see in the mirror.

Skinfold measurements will provide vital information to track body composition with changes in activity level and diet. These numbers from a skinfold also provide important data that can signify correlations between important body altering hormones in the body and skinfold measures.

Here are the most common trouble spots along with necessary interventions and strategies to correct the issue:

High abdominal Skinfold

  • Physiological Correlation: High Stress, High Cortisol
  • Intervention: Cortisol Suppression, Stress Control
  • Potential Strategies: Frequent protein meals, improved sleep, BCAA’s, stress reducing techniques such as meditation.

High Suprailliac Skinfold (hip region)

  • Physiological Correlation: Large Insulin Release w/meals (Likely too much sugar)
  • Intervention: Control Carb intake and greatly reduce processed foods
  • Potential Strategies: Consider a low carb diet. Better yet, try carb cycling, as outlined in this article.

High Subscapular Skinfold

  • Physiological Correlation:Poor Insulin Sensitivity (too many carbohydrates, too little exercise)
  • Intervention:Boost Insulin Sensitivity
  • Potential Strategy: Add Fish Oils, R-ALA Supplementation, Low Carb Diet, potentially Intermittent fasting protocols

High Chest Skinfold

  • Physiological Correlation: Low Testosterone, high estrogen
  • Intervention: Support Healthy Testosterone Levels
  • Potential Strategy:Adequate caloric intake, adequate dietary fat intake, possible medical referral. Avoid alcohol, beer specifically.

High Triceps and Thigh Skinfold

  • Physiological Correlation: High Estrogen
  • Intervention:Reduce estrogen levels
  • Potential Strategy: Increase exercise volume, add cruciferous veggies (always a good idea), discuss prescription estrogens with doctor

As you can see there is a pretty consistent consensus that many hormonal issues stem from poor exercise and dietary habits. Body composition is very diet specific and using the potential strategies to attack trouble spots can help you lose fat, improve your overall health, and look better naked.

It is important to note that if body fat is high universally on all body composition measurements then correlations are relatively meaningless. You need to lose body fat to improve your overall hormone profile. Our 30-day fat loss transformation plan can help you lose 6-10 pounds in one month. Join us next month by applying here.

Other Tips

If looking to lose weight do whatever is necessary to increase your activity level, but studies show 5+ hours per week is what is needed to optimally lose weight. And if you’re looking for a workout program to maximize your fat loss, here’s a free program to get building your dream body.

Hook me up with the Free Fat Loss Program, Eric!

Sources:

Andrews, Ryan, MS,MA,RD. Berardi, John, PhD,”Chapter 12 Interpreting Client Information.” The Essentials of Sport and Exercise Nutrition. 2nd ed. N.p.: Precision Nutrition, n.d. 316-18. Print.

5 Essential Nutrition Habits

Below are 5 essential habits via the Precision Nutrition System. These wicked-awesome 5 habits are pretty Kick-Ass! Why?!

Food for Life distributes food on an internati...
Food for Life distributes food on an international basis produced solely from vegan and lacto-vegetarian ingredients. (Photo credit: Wikipedia)

Well, they are easy to follow, especially if you looking to lose body fat ( NOT GAIN lotza MUSCLE) and optimize body composition without the work of calorie counting and spending countless hours logging and tracking your food choices (which is still a good idea).

Enough with my blabbing, here is the list.

1.)Eat Slowly and Stop at 80% Full. It takes 20 minutes for brain signals to kick in, take your time and enjoy your meal.2.)Eat Protein dense foods with each meal.

Women- 1 Palm (20-30g)

Men- 2 palms (40-60g)

–This will support positive nitrogen balance, leading to better muscle development, body composition, and metabolism.

3.)Eat Vegetables with each meal. ½ cup raw= 1 serving, aim for 10 servings between fruits and vegetables per day. 2 palms per meal!

–These are filled will all kinds of good shiznit, such as phytochemicals, fiber, and anti-oxidants. Fight cancer, fill up on good stuff, and be healthy!

4.)For Fat Loss, eat most carbs after exercise. Keeping carbs low until aftr exercise will promote burning stored fat before/during exercise.

–Keep carb choices slower digesting, such as sweet potatoes, potatoes, oats, quinoa, and whole wheat if you tolerate them.

5.)Eat healthy Fats Daily. Get roughly 30% of kcals and include healthy fats during each meal.

Get 1/3 from each type of fat, saturated, mono-unsaturated, and poly-unsaturated by varying your sources between lean meats, fish, nuts, and healthy oils.

For more information regarding Precision Nutrition check out my review of their level 1 certification below:
http://ericbachperformance.com/2013/01/21/precision-nutrition-level-1-certification-review/

 

Resources:

Berardi, Dr. John, and Ryan Andrews. The Essentials of Sport and Exercise Nutrition. second. Precision Nutrition. INC, 2012. 345-351. Print.

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