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FIT F
FOR BLOOOKDE
S
TASTY
MUSCLE
MEALS
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
20
MEAT-EATER vs.
VEGO p18
TOP TIPS TO
GET SHREDDED
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:
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41
REGULARS
8 Editors letter
FEATURES
22
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10 FYI
26
14 Good or bad?
51 Licence to grill
16 WTF?
18 Bulk up
51
20 Knowledge
22 Get lean
24 Sex
26 Perform
32
74
30 Health
115
34 Eat smart
106
36 Booze
79
24
50
32 Recovery
28 Start smart
105
105 Hops to it
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p45
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20
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TALK TO ME
fight
fatigue
with food
raCe daY
super foods
whY fit guYs
Can eat pizza
F.Y.I
Nutritional news you can
use to finetune your
health and wellbeing
Eye opener
If you cant resist a late-night
snack, youre not alone. A
study in Cell Reports says
night-eating syndrome
appears when the genes
that synchronise eating
patterns with sleep are
faulty. Signs include waking
in the night and being
unable to go back to sleep
without eating. Maybe seek
help if youre reaching for
a block of choc at midnight.
105
Hearty snack
If you dont eat nuts
because theyre high in
fat, youre missing out.
Theyre full of fats, true, but
theyre the healthy kind as
opposed to the waistlineexpanding variety which
means they can cut your
risk of heart disease by
almost a third, according to
research published in the
American Journal
of Clinical Nutrition.
Why did the
lobster blush?
Because the
sea weed
A matter of taste
One reason why obese people
keep on eating unhealthy foods?
They taste better. This ground-breaking
finding from research published in the
Journal of Public Policy & Marketing
reveals that taste is the biggest influence
on food choices, with flavour being the
main driver behind decision-making
when it comes to what we stick in our
gobs. The study also found that the least
health-conscious eaters were also the
least likely to take any new health
information into consideration.
Which doesnt really bode
Playing hide
very well for them.
the sausage
has never
been so tasty
10 | EAT FIT
Kelp is at hand
Seaweed may help fatties lose weight,
according to a study from Newcastle
University in the UK. Scientists found that
a compound called alginate found in sea
kelp can suppress the digestion of fat in
the gut, stopping the body absorbing fat.
But before you head to the nearest beach
to dive in and start gorging yourself stupid
on algae, clinical trials still need to be done
to test the theorys efficacy.
ll you
a
o
t
e
d
i
T HE g u
about
w
o
n
k
need to
ed full
k
c
a
P
!
aleo
living p
ts and
u
o
p
a
sw
of tips,
to help
s
e
p
i
c
e
sr
deliciou
ibrant
v
e
v
e
i
you ach
ain it.
t
s
u
s
d
an
health
cLEAN LiviNg
PALEO BAsics
IN STORE 24 FEBRUARY
Get the whole story at: www.hachette.com.au
/HachetteAustralia
F.Y.I.
Crystal cleared
A recent study of 8670
adults found no connection
between salt intake and
high blood pressure.
But just as one white
crystalline substance
seems to be in the
clear, suspicion
shifts to another. The
American Journal of
Cardiology claims sugar
speeds up your heart
rate, leading to increased
blood pressure.
Crave crusher
Compounds in
spinach called
thylakoids reduced
the hankering for
unhealthy food
in 95 per cent of
participants in a study
at Lund University
in Sweden.
Add oomph
with umami
In a gut-busting new
Swedish study, 39 normalweight adults ate a 750calorie muffin made with
either palm oil (a saturated
fat) or sunflower oil (a
polyunsaturated fat) daily
for seven weeks on top of
their regular diet. At studys
end, all had gained the same
weight but the half whod
eaten the palm oil-laced
muffins ended up with more
of it around their middle.
Such fat accumulation
increases the risk of both
diabetes and cardiovascular
diseases later in life.
12 | EAT FIT
Try a day on
the green
D
G O OA D ?
OR B
45
PERCENTAGE OF NUTRIENTS
POTENTIALLY LOST BY
FRESH VEG ON ITS TRIP
FROM FARM
TO PLATE
FROZEN
ASSETS
14 | EAT FIT
BULK NUTRIENTS
PURE SUPPLEMENTS
5%
CARBS
3.8%
FATS
1KG - $29
4KG - $99
AVAILABLE ONLY FROM
BULKNUTRIENTS.COM.AU
bulknutrients.com.au
bulknutrients
@BulkNutrients
bulknutrients
INTRODUCTORY
SPECIAL
Use the code
'ProteinMatrix' to
receive 10% off your
Protein Matrix+ item!
LIMITED TO THE FIRST 200 CUSTOMERS
WTF
AGE OF
INNOCENCE
Is monosodium glutamate
really that bad for you?
SOMETHING
TO TAKE
AWAY
Every day, the average
person ingests 20 to
40 times more naturally
occuring glutamate
than they do MSG.
ISTOCK
Heart
Activity
Sleep
Weight
Discover our weight scales, activity trackers and blood pressure monitor
on www.withings.com
K
BUL
UP
ANIMAL &
VEGETABLE
DOES MEAT MATTER
FOR MUSCLE?
no carbs, no fibre, no
antioxidants and few
vitamins or minerals.
Animal proteins have
the advantage of being
more concentrated and
contain more creatine
and leucine. However,
its still easy to hit your
protein quota by eating
plenty of legumes,
green veg, nuts and
seeds. There are also
high-quality plantbased protein powders
available. As for creatine
and leucine, even meat
SHUTTERSTOCK
PLANTS
PROVIDE ALL
THE ESSENTIAL
NUTRIENTS YOU
NEED TO BUILD
MUSCLE
WHATS YOUR
CUT?
RU M P
T-B O N E
Feel-good fillers
PSYLLIUM HUSK
Yes, most fibre
supplements are for the
geriatric set, and they
contain sugar to make
them taste less like dirt.
CHIA SEEDS
If your only knowledge
of these brown Mexican
seeds is that hippies
FILLET
A DIFFERENT
KIND OF SHAKE
Smash some superpowerful nutrients into
your body with a shake
made of real foods,
not stinky powder.
SCOTCHFILLET
RIBEYE
EAT FIT | 19
LE
NOW
DGE
20 | EAT FIT
cholesterol foods
raised blood
cholesterol levels, but
this isnt the case. Most
high-cholesterol foods
(such as eggs, butter
and pt) actually offer
health benefits and
have no significant
impact on blood
cholesterol.
"IT USED TO BE
THOUGHT THAT
EATING HIGHCHOLESTEROL
FOODS RAISED
CHOLESTEROL,
BUT THIS ISN'T
THE CASE"
How do I maintain
good cholesterol
health?
Its a simple strategy
really if you stick
to a diet based on
whole foods with
anti-inflammatory
properties, avoid junk
food and exercise
regularly, you should
have nothing to
worry about.
SHUTTERSTOCK
A VERY
HEARTY DIET
NOTHING BEATS
USN RESULTS.
EAN
L
T
GE
0.84
MAXIMUM MEAT
EAT MORE PROTEIN? YEP, IT HELPS YOU BUILD MUSCLE AND STAY SLIM
Builder of muscle, agent of recovery
and according to new research
protein is a potential game-changer in
the fight against obesity. A study from
University College Cork in Ireland
found that in addition to soothing
and enlarging your muscles after
a tough workout, protein also helps
to increase microbial diversity in the
22 | EAT FIT
HUNGER
BUSTERS
Step away from that cupcake here are the best five ways to
satisfy your appetite
WAT E R
Go virgin
The classic morning-after Bloody Mary gets
a chaste twist thatll help you lose weight
an the Virgin
Mary help
you lose
weight? Yes she
can, in a manner
of speaking. The
tomato juice in
a Virgin Mary
mocktail is not only
a fantastic way to
get calcium, vitamin
C and iron, its also
lower in calories (48
calories per 200ml)
than orange juice (56
calories per 200ml)
and apple juice (86
calories per 200ml).
BUST CRAVINGS
P RO T E I N
FIBRE
BOOSTER SHOT
FAT
The Tabasco in a
Virgin Mary gives
your tastebuds
a good zing, and
it also revs up
your metabolism.
The heat in
Tabasco comes
from cayenne
peppers, which
are believed to
boost metabolism
and increase fat
oxidisation (your
body breaking
down fat to use as
energy). Cayenne
peppers also help
to stabilise blood
sugar levels.
Tabasco also
contains vinegar,
which helps
improve insulin
sensitivity,
according to
a study in
Diabetes Care.
Another study
in the Journal of
Agricultural and
Food Chemistry
found that vinegar
can increase fat
oxidisation.
MIX IT UP
A simple Virgin
Mary recipe
for four: mix 1L
tomato juice; 2 tbsp
Worcestershire
sauce; 1 tsp Tabasco;
and juice of 1 lemon.
Serve with a celery
stick. Cheers!
MARY,
MARY, QUITE
CONTRARY,
WHERED THE
VODKA GO?
CRUNCH TIME
Finally, that stick
of celery in your
glass. Dont just
use it as a swizzle
stick eat the
thing. Celery
contains almost
zero calories, but is
a fantastic source
of fibre, to keep
those bowels in tiptop shape, which is
something every
healthy young
gentleman should
be aspiring to.
Tabasco
Celery
Tomato
Boosts your
metabolism and
helps to increase
fat oxidisation
and stablise
blood sugar.
A crunchy,
low-calorie way
to stir your drink
and get a good
dose of fibre
and vitamin K.
SHUTTERSTOCK
E X E RC I S E
EAT FIT | 23
SEX
MAX
YOUR MOJO
So whats the
solution? Zinc,
which is commonly
associated with
boosting T-levels, will
help if youre deficient.
If youre not, it wont
make a difference.
At the very least,
ensure youre hitting
the RDA for all
your micronutrients,
not just those
such as zinc that
are normally
recommended. To do
this, eat a varied diet
of meat and veg,
choosing organic
whole foods that
havent been
contaminated by
pesticides. Avoid
processed
foods, too,
and as a good
insurance
take a daily
multivitamin.
Ticking
these
nutrition
boxes will
keep your
cells healthy,
helping to
correct and
support their
physiological
mechanisms and
avert any potential
dips in performance
in the gym and
in the bedroom.
MICRONUITRIENT
% DEFICIENT
GEIT IT FROM
Vitamin E
86%
15mg
Folate
75%
0.4mg
Asparagus, broccoli
Calcium
73%
1000mg
Tofu, yoghurt
Magnesium
68%
400mg
Spinach, squash
Vitamin A
55%
0.9mg
24 | EAT FIT
with
Testofen
FO
PER
RM
READY
TO RACE
What should I
eat on the morning
of my race?
Ill have a wholemeal
muffin with almond
butter and some
honey, which Ill
eat probably three
hours before. Then,
about an hour before
the race, Ill have an
Almond Coconut Clif
Bar. I find that your
stomach starts to feel
a bit empty by the
time you get down
to the course, so just
having half a muesli
bar or whatever it
is about an hour
before the race fills
your stomach, sets
you at ease and gets
that last little bit of
calories in. Thats my
race-day plan. I also
drink coffee and take
some caffeinated salt
tabs just to get me
going in the morning.
I find it breaks that
last bit of haziness
and gets you going
before the race.
MY SECRET
PRE-RACE MEAL
IS A THIN-CRUST
PIZZA
26 | EAT FIT
SHUTTERSTOCK
Whats my best
bet, foodwise, the
day before the race?
I try not to change
much of anything
THEY TOOK
WHAT?
Some of the strangest
performance-enhancing
drugs in sporting history
R AT P O I S O N
Eating errors
BALLS
URINE
MISTAKE #1
MISTAKE #2
An empty
stomach
MISTAKE #3
MISTAKE #4
Fast food
So you dont
necessarily intend
to exercise after
a value meal, but as
it sits like a brick in
your stomach, you
feel desperate to
work it off. Hey,
whatever gets you
to the gym, right?
Wrong. High-fat
meals can take up to
four hours to digest,
which will seriously
slow you down. All
blood is flowing to
your stomach to
help with digestion,
which means its
moving away from
your muscles when
they need it most,
says White.
EAT FIT | 27
S TA
MA
RT S
RT
GREEN EGGS
AND HAM
WATERCRESS
Provides
vitamin K,which
strengthens
bones
Avocado
baked eggs
with pancetta
(SERVES 1)
10
MINUTE
MEAL
1 large avocado
2 free-range eggs
70g pancetta
Small handful of cress
Pepper to taste
NUTRITION
Calories: 566
3) Crack the eggs into the holes where the stone was.
Protein: 21g
4) Place in a casserole dish with the lid on and bake for eight minutes.
Carbs: 18g
5) Meanwhile, lightly fry the pancetta in a non-stick pan over a medium heat for
four to five minutes, stirring throughout, until its crisp.
Fat: 49g
6) Remove the pancetta from the pan and place it on kitchen roll to remove any
excess oil.
7) Sprinkle the cress, pepper and pancetta on the avocados and serve.
28 | EAT FIT
(PER SERVING)
Fibre: 6g
WORDS BEN INCE PHOTOGRAPHY LAUREN MCLEAN FOOD STYLING KAROL GLADKI
AVOCADO
Provides fibre,
which improves
digestion
LT H
NUTS
MILK
OATMEAL
BEANS
CHIA SEEDS
EGGS
CRIMINI MUSHROOMS
IT'S A
KNOCKOUT
Fatigue doesn't just make
you feel flat, it can also have
a detrimental effect on your
immune system, making
you more susceptible
to illness.
FIGHT
FATIGUE
example, whole
grains consumed
with protein can help
prolong an energy
high. With that,
watch your sugar
intake. Sweets boost
energy, but that
quickly plummets.
Here are 10 healthy
foods that can make
you feel more alert,
ward off muscle
fatigue and give you
the get-up-and-go
you need to power
through your day.
SHUTTERSTOCK / ISTOCK
HEA
LEGENDAIRY
PROTEIN
FOR MUSCLE
BUILDING
LEGENDAIRY
PROTEIN
FOR MUSCLE
REPAIR
legendairy.com.au/sport
VE
ECO
RY
2.6
AFTER
THOUGHTS
32 | EAT FIT
SHUTTERSTOCK
POST-WORKOUT
PROTEIN IS IMPORTANT,
TIMING NOT SO MUCH
POST-WORKOUT
DONTS
T O U C H I N G YO U R FAC E
N O T S H OW E R I N G
D R I N K I N G A S P O RT S D R I N K
Say no to
something
blue
Roll up, roll up! These soft and delicious tacos will fuel your
body after that tough workout you just did. Geez youre good...
MAKE IT
> Combine cumin,
smoked paprika and
1 tablespoon of the
lime juice in a
non-metallic bowl.
Add turkey and toss
to coat. Refrigerate for
10 minutes to marinate.
Meanwhile, combine
mayonnaise, Mexican
seasoning and 1
tablespoon of the
lime juice in a bowl.
Set aside.
> To make the salsa,
combine onion,
tomatoes, avocado,
(SERVES 4)
SMA
E AT
RT
COLOUR
ME HEALTHY
Use colour to identify fruit and veg that target your health needs
RED
GREEN
BLUE/PURPLE
WHITE
ORANGE/YELLOW
potatoes, pumpkin,
rockmelon, apricots, mango
Orange pigmentation is a
dead giveaway that a fruit
or veg is brimming with
beta-carotene, which has
been shown to help protect
the eyes as well as bolster
the immune system. Leafy
greens such as spinach
are also good sources of
beta-carotene; the pigment
just gets overshadowed
by chlorophyll.
watermelon, pink
grapefruit, guava,
red capsicum
THE COLOUR, DECODED:
34 | EAT FIT
Turkey Bolognese
Turkey Wontons
BOO
ZE
MEZCAL MADNESS
Put down the lemon and salt. Tequilas bigger, bolder brother gets its moment in the sun
When it comes to
Mexican booze,
tequilas got all the
glory. Until recently,
if you asked for a
margarita made
with mezcal at your
local watering hole,
chances are your
request was met with
a blank stare. But all
thats changing. The
smoky spirit has
caught a new wave
of popularity and is
popping up in more
The process
Traditional mezcals,
on the other hand, are
made across Mexico
using one of the more
than 30 varieties of
agave in existence. The
pineapple-size hearts
of the plants which
resemble but have
no relation to cacti or
aloe are slow-roasted
in earthen mounds
Mezcals rich,
smoky flavour
eliminates the
need for highcalorie mixers
muddling a shot of
mezcal with some
lime, cucumber, a bit
of soda water and
a dash of hot sauce.
Want to kick things
up a notch further?
Try these mezcalinfused monsters:
How to drink it
Mezcal is a lot like
a fine wine, says
bar manager Martin
Capella. Each one
has a different flavour
based on the region
where it was produced
and the type of agave
used. That gives every
mezcal its own unique
spiciness, earthiness
and smokiness.
Building a cocktail
around something
with so many
variables can be
challenging, but
Capella has some
basic tips for even
the most novice of
bartenders: For a
simple drink, I like
to just serve it on the
rocks with a splash
of soda water and
a lime, he says.
That way, you let
the mezcals natural
flavours take the
lead. Another easy
combo involves
OAXACA OLD
FASHIONED
60ml mezcal
2
maraschino cherries
PINEAPPLE
MARGARITA
45ml mezcal
30ml fresh pineapple juice
25ml fresh lime juice
15ml triple sec
15ml diluted agave
syrup (1 part syrup,
1 part water)
DIRECTIONS
Shake and serve over ice.
MEZCAL MULA
15ml pomegranateinfused tequila
60ml mezcal
25ml fresh lime juice
15ml diluted agave
syrup (1 part syrup,
1 part water)
60ml ginger beer
Angostura bitters
DIRECTIONS
Combine first four
ingredients in a cocktail
shaker. Shake well; pour
over ice. Top with ginger
beer and a dash of bitters.
36 | EAT FIT
REA
D IT
BOOKS
FOR BLOKES
READ IT. COOK IT. EAT IT
SMOKED
By Jeremy Schmid
New Holland , $35
EXTREME FOOD
By Bear Grylls
Bantam Press, $45
vitasoy.com.au
HE
E AT F I
Pizza makes
me think that
anything is
possible
Henry Rollins
FROZEN
PIZZ A
RE
VIEW
GOOD
FELLAS
WHY FIT GUYS CAN STILL EAT PIZZA
Add extra
toppings
Watch the
serving size
1632
CALORIES IN A WHOLE
SUPER SUPREME
HOME-DELIVERED PIZZA
42 | EAT FIT
SHUTTERSTOCK / ISTOCK
Shake on
some flavour
Ristorante Pepperoni
Frozen pizza:
also good for
a quick game
of frisbee
Homebrand Supreme
McCain Supreme
EAT FIT | 43
PROTEIN
PRE-WORKOUT
ENDURANCE
POST-WORKOUT
I S O W H E YS P O RT S .C O M . AU
burgers
better-body
{ By DEVIN ALEXANDER }
PEPPERONI
PIZZA
BURGER
INGREDIENTS
180g turkey mince
2
wholemeal hamburger
bun (around 8cm
in diameter)
DIRECTIONS
1) In a medium bowl, mix
mince and 2 tbsp
pasta sauce until well
combined. Shape
mixture into patty with
a diameter thats 1cm
larger than the bun.
2) Place a non-stick
frying pan over
medium-high heat.
Mist pan with spray,
then add patty to one
side of the pan and
capsicums to the other.
Cook burger about 23
minutes per side while
rotating capsicums
occasionally until they
are tender and burger
is cooked to desired
doneness. About
1 minute before burger
and capsicums are
done, place cheese
and pepperoni on top
of patty.
3) Place patty on bun
bottom. Top with
capsicums. Spoon
sauce onto burger.
Add bun top and enjoy
immediately.
NUTRITION
Double down
With lean meat,
two wrongs
pizza and
burgers can
make a right
46 | EAT FIT
C l a i r e B e n o i s t / F o o d s t y l i n g b y K a r e n E v a n s /A p o s t r o p h e
421 calories
57g protein
29g carbs
10g fat
Mexi-can
Substituting
lettuce for a
tortilla or bun
will spare you
up to 300
calories
LETTUCE
TACO
BURGER
INGREDIENTS
DIRECTIONS
250g extra-lean
beef mince
large iceberg
lettuce leaf
1 tbsp tomato-based
pasta sauce, or to taste
NUTRITION
345 calories
54g protein
6g carbs
12g fat
FOR THE
PERFECT
MEDIUM
RARE, THE
INTERNAL
TEMP
SHOULD
BE 70
EAT FIT | 47
CHICKEN CORDON
BLEU BURGER
BACON CHEDDAR
OPEN-FACE TOMATO SLIDERS
INGREDIENTS
DIRECTIONS
NUTRITION
INGREDIENTS
DIRECTIONS
325 calories
42g protein
23g carbs
7g fat
wholemeal
hamburger bun
lettuce leaf
medium plum or
roma tomatoes
4) Place bacon
strip on top of each
cheese slice. Top
with onion. Bake until
bacon is cooked,
tomatoes are warm
and patties are cooked
to desired doneness,
about 5 minutes, or
longer to preference.
Serve immediately.
NUTRITION
362 calories
54g protein
9g carbs
12g fat
TO REDUCE
CALORIES
AND FAT, ADD
SALT FOR
FLAVOUR NOT
CONDIMENTS
48 | EAT FIT
THIS BURGER
PROVIDES A
MASSIVE
PROTEIN HIT
Muscle up
Use this burger
as part of your
training diet
JAMBALAYA
BURGER
INGREDIENTS
2
tbsp low-sodium
tomato sauce
DIRECTIONS
1) Preheat grill to high.
2) Mix tomato sauce and
seasoning in a small
bowl. Shape chicken
into patty with a
diameter thats 1cm
larger than the bun.
3) Mist both sides of
patty, prawns, onion
slice (keeping it intact)
and capsicum with
spray and then sprinkle
EAT FIT | 49
renew
your
licence
to
Grill
Advance to the next level of
grillmanship with a never-fail
technique, crowd-pleasing sides
(yup, even for the vegans) and
expert craft-beer pairings.
claire benoist
{ By DEVLIN ALEXANDER }
SPRING FOR
SIRLOIN THE
FATTIEST LEAN
CUT PACKS THE
MOST FLAVOUR
EAT FIT | 51
Ever had cedar salmon? If not, youre missing out. You can add a ton
of flavour and smokiness by cooking salmon (or other proteins) on a slab
of wood or plank. Just pick one up at the grocery store, soak it in water
(you dont want it or your entire backyard going up in flames), then
throw it on the grill with your meat on top.
Grill planks are easy to find (check out stores like Barbeques Galore)
and available in different types of wood (cedar is most common), which
can alter the flavour of your food.
The basic gist is this: place your plank on the grill at around medium
heat (unless your grill doesnt have variable settings, in which case place
it away from direct heat), and cover the grill. Rub half a teaspoon of
extra-virgin olive oil over two 120g skinless salmon fillets, then season
with salt and pepper. Youll know your plank is ready for cooking when
its smoking as you open the grill. The plank may crackle or warp if this
occurs, flip it over and allow it to reset. Place salmon fillets on the plank,
not touching each other, and grill for roughly 4-5 minutes per side.
The
leanest
meats
Pick up these
ab-friendly cuts
A LL N U TRI TI O N P E R 18 0G S E RV I N G
Never burn
or undercook
a steak again
240 calories,
30g protein, 12g fat
Grilling vegetables
is a smart way to add
diversity to your meal
along with a healthy
dose of nutrients. Try
some of our favourites at
right. Just toss in about
a tablespoon of olive oil
per 500g (use a little less
if you have a non-stick
grill), then season with
salt and pepper or your
favourite grill seasoning.
Chicken breast
Pork tenderloin
Choose this versatile,
quick-cooking cut when
you want to experiment
with new seasonings.
185 calories,
36g protein, 4g fat
Turkey cutlets
or tenders
Use the cutlets for a
last-minute, no-need-to
-marinate dinner, or cube
tenders for kebabs.
180 calories,
42g protein, <1g fat
FIVE-MINUTE
FLAVOUR BOOST
52 | EAT FIT
195 calories,
33g protein, 7g fat
ASPARAGUS
TIPS COOK
QUICKLY
MONITOR
CLOSELY
YOUR FIRST
TIME AROUND
S a m K a p l a n / F i s h : C l a i r e B e n o i s t ; S a l m o n : F o o d s t y l i n g b y K a r e n E v a n s /A p o s t r o p h e ; A s p a r a g u s : 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
Perfect
every time
VEGETA-GRILLS
CORN:
4 WAYS
Top with a touch of
butter and a squeeze
of fresh lime juice.
Then sprinkle with
chilli powder and
cayenne pepper.
For cheesy
flavour, top with
Parmesan and
garlic powder,
or use garlicbread seasoning.
CHAR
WITH
CAUTION
A dirty secret about
your blackened
burger: cooking
animal protein over
an open flame can
produce substances
known as
heterocyclic amines
(HCAs), which
have been linked
to stomach and
colorectal cancers.
Heres how you
minimise your risk:
Position meat
away from direct
flame and flip
frequently.
To reduce
exposure to high
heat, pre-cook meat
in the microwave
or oven for a few
minutes prior to
tossing it on the grill.
Use a marinade
or rub to create a
barrier between your
food and the flame.
Claire Benoist
EAT FIT | 53
Trusty sidekicks
INGREDIENTS
MAKE S 2 SERV IN G S
Hot sauce
Porter
Lager
Caramel, chocolate
and coffee notes
complement grilled
steak. It can be
refreshing, like dessert
in a glass, says Holl,
who recommends
serving porter ice-cold.
James
Squire Jack of
Spades Porter
PICK UP:
PICK UP:
Little
Creatures Original
Pilsner
Klsch
Wheat beer
Fruity and
effervescent, its great
on a hot day, says Holl.
This German beer style
should be your new
summer session beer
sweet and subtle
with a dry finish.
PICK UP:
4 Pines Kolsch
Redback
Original Wheat Beer
PICK UP:
Pale ale
Amber ale
Murrays
Angry Man Pale Ale
PICK UP:
54 | EAT FIT
Steamrail
Lucky Amber Ale
PICK UP:
Sriracha, that
spicy, super-tasty
Thai hot sauce
made from chilli,
vinegar, garlic,
salt and sugar is
perfect with a host
of barbecue or
grilled favourites.
If you cant find it,
regulation chilli or
sweet chilli sauce
will also add zest to
your hot plate/plank
culinary conquests.
1/
8
14 cherry tomatoes
2
metal or wooden
skewers
DIRECTIONS
1) Preheat grill to high.
2) Process basil, garlic
and salt in a food
processor fitted with
a chopping blade until
well combined. Add
balsamic vinegar.
Process, scraping
down sides as
needed. Add olive
oil and process
until combined.
3) In a medium bowl, toss
zucchini and tomatoes
in basil mixture until
well coated. Place
zucchini rounds and
tomatoes on skewer,
alternating zucchini,
then tomato, etc.
Repeat to create
a second skewer.
4) Turn grill to low
(if possible). Place
skewers side by side
on grill (away from
direct flame if grill
isnt set to low). Grill,
rotating once, until
zucchini is tender,
56 minutes. Serve
immediately.
NUTRITION
91 calories, 4g protein,
13g carbs, 7g fat, 4g fibre
TANDOORI
CAULIFLOWER
INGREDIENTS
M A K E S 2 S E RV I N GS
head cauliflower
(at least 250g)
DIRECTIONS
1) Preheat grill to
medium heat.
2) Trim cauliflower,
removing any leaves.
Place on cutting board
so stem is down.
Starting at one side,
cut cauliflower into
2cm-thick steaks,
cutting from the top
of the head to bottom
of the stalk. Carefully
cut away any stem
thats attached. Using
a pastry brush, lightly
brush both sides of
each piece with the
oil and curry paste.
3) Grill until crisp-tender,
about 3-4 minutes
per side. Serve
immediately.
NUTRITION
50 calories, 2g protein,
6g carbs, 2g fat, 3g fibre
SZECHUAN
GRILLED
CAPSICUMS
INGREDIENTS
M A K E S 2 S E RV I N GS
tbsp low-sodium
soy sauce
2
red capsicums
Szechuan seasoning
(preferably salt-free),
to taste
DIRECTIONS
1) Preheat grill to medium
heat (if possible).
2) Mix sesame oil and soy
sauce in small bowl.
3) Slice faces (whole
sides) off capsicums
so you have 4 pieces
from each capsicum.
Using a pastry brush,
brush capsicum
faces with sesame
soy mixture. Sprinkle
seasoning on both
sides of capsicums.
Grill until tender,
flipping halfway
through, about 3
minutes per side.
NUTRITION
73 calories, 2g protein,
10g carbs, 3g fat,
3g fibre EF
IF USING WOODEN
SKEWERS, SOAK
THEM IN WATER FOR
AT LEAST HALF AN
HOUR PRIOR TO USING
GRILLED
PESTO
ZUCCHINI
TOMATO
SKEWERS
56
MENS FITNESS
JUNE 2014
chicken
HOICE
C
S
'
F
E
CHOP
CHANGE
AND
neck
wing
thigh
TUSCAN SOUP
Fry 1kg of chicken necks until golden. Add
250g chopped carrots, 300g onions, two
garlic cloves, a few thyme stalks, head
of celery and 4L water. Simmer for three
hours and strain, keeping only the liquid.
CHICKEN BROTH
Add 1.5L of chicken stock, a chopped
onion, garlic, thyme and bay leaves to a
pan and simmer for 15 minutes.
pork
cheek
hand
This joint comes from the front leg and shoulder of the pig,
says Philpot. Like any part of an animal that has done some
work, its tasty and leaner than the prime fillets but a little
tougher, so it works best if its braised.
BRAISED PORK AND LENTILS
Put the pork in a large pan, cover with water and add some thyme,
a few peppercorns, a bay leaf and a couple of peeled onions and carrots.
Bring to the boil, then turn down to simmer for a few hours. You can
tell when its cooked by carefully tugging at the bone when it comes
out cleanly, its ready.
Once the meat is cooked, leave it to cool in the liquid. Then remove
the meat and pick off the flesh, discarding the skin, bones and sinew.
Strain and keep the liquid.
Take half a litre of the cooking liquid and add 100g lentils. Bring to
a simmer and keep simmering until cooked. Strain off any excess stock
and mix in your pulled pork.
Add watercress and cherry tomatoes and season with salt and pepper.
58
MENS FITNESS
JUNE 2014
chump
blade
The pork shoulder, or blade, is very versatile
it can be fried or slow-roasted for as long as six
hours, says head chef Allan Pickett. It has good
iron content and is a cheaper cut than a loin, but
it needs more work to get the best out of it.
SLOW-ROASTED PORK SHOULDER WITH APPLES
Put two carrots (peeled and cut in half lengthways),
two diced onions and one celery stick (cut into 5cm lengths)
in a roasting pan.
For a 1.2kg joint, make six incisions. Cut one Granny Smith
apple into six pieces and insert into the slits youve made.
Place this on top of the vegetables and add a litre of water.
Cook at 130C for four hours. Check regularly and add
more water if needed. The pork should be tender and fall
off the bone once cooked.
Chump is the rump of the pig and can be roasted on or off the
bone, says Boland. This cut is slightly more moist than a pork
leg and its also high in vitamin B6 (which is great for your
metabolism). Its cheaper and lower in fat than other cuts, too.
GRILLED CHUMP WITH QUINCE PURE AND PURPLE
SPROUTING BROCCOLI
Remove the seeds from two quinces. Add to a pan with 100g sugar and
200ml apple juice. Heat on a medium
heat until soft, then blend to
create a smooth pure.
When you add the quince to
the blender, start to grill the
pork chump this will take
around eight minutes on each
side for a medium-size cut.
Boil the purple sprouting
broccoli in water for five
minutes. Serve next to the grilled
chump with 2tsp of quince pure
on the side or on top of the meat.
JUNE 2014 MENS FITNESS
59
beef
chuck
flank
MENS FITNESS
JUNE 2014
shin
Beef shin has to be cooked for a long
time at fairly low temperatures to soften
the connective tissue, says Pickett.
A stew can provide a pretty healthy
all-in-one meal because most of the
fat will render down and can then be
skimmed off once cooked.
BEEF SHIN CASSEROLE
Ask your local butcher to give you two
250g osso buco cuts from the beef shin.
Seal the beef in a very hot pan, then place into
a casserole dish. Brown 100g each of chopped
onion, carrot, celery and celeriac, with three
cloves of garlic and one sprig of thyme, and add
to the casserole dish.
Cover with a litre of beef stock and simmer.
Place the lid on top and cook in a 120C oven for
3-4 hours, checking every 45 minutes to make
sure the liquid isnt evaporating too quickly.
Skim off the fat from the top if required and
serve with a sprinkling of chopped parsley.
skirt
xxxxxxxxxxx
61
W
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N
E
H
T ULES
R
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ISTOCK
A
R
E
V
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S
B
NO CAR
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R
D
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GAIN? D
IMS
A
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C
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W
EAT FIT | 63
INTERVAL-BASED
TRAINING IMPROVES
METABOLIC RATE,
TRANSFORMING YOU INTO
A FAT-BURNING MACHINE
IN THE HOURS THAT
FOLLOW
OLD RULE: jog for fat loss
NEW RULE: sprint for fat loss
64 | MF | NOVEMBER
SHUTTERSTOCK
DUMBEST DIETS
OF ALL TIME
watch
your
carbs
istock
{ By CHRIS CANDER }
EAT FIT | 67
PRAWNASPARAGUS
PASTA
1 cup wholemeal
pasta
170g prawns
1 cup asparagus
1 cup cherry
tomatoes
First popularised
in the 1970s and
80s by competitive
bodybuilders, carb
cycling is one of the
simplest and fastest
ways to get ripped
while maintaining
lean muscle mass.
It just makes sense,
says nutritionist
and pro bodybuilder
Shelby Starnes.
You need more
carbs on heavy
training days and
fewer on light or
rest days.
The Australian
Department of Health
recommends that
adults consume
5055 percent of
total daily calories
in the form of
carbohydrates.
However, by simply
68 | EAT FIT
CARB
CYCLING IS
ONE OF THE
FASTEST
WAYS TO
GET RIPPED.
adjusting the
proportions of carbs
you eat from day to
day cutting them
on rest days and
ramping them up
on days when you
work out you can
yield electrifying
fat-loss and musclebuilding results.
BUILD MUSCLE ON
HIGH-CARB DAYS
High-carb days raise
the bodys insulin
levels, fill glycogen
stores, keep your
metabolism burning
efficiently and stave
off muscle catabolism
(breakdown).
Although its often
maligned as the
hormone responsible
for fat storage and
sugar crashes,
BURN FAT ON
LOW-CARB DAYS
Once muscle cells
are saturated with
glucose and amino
acids, extra glucose
is sent to the liver to
be converted to fat.
LEAN IN WEEKS
If your main goal is
to build muscle, you
might have three or
four high-carb days
and keep the other
SNACK
ON THE
LOW
Healthy eats
with 10 grams
of carbs or less
C l a i r e B e n o i s t / F o o d s t y l i n g b y K a r e n E v a n s /A p o s t r o p h e
arbohydrates,
like electricity,
provide energy. But,
as with electricity,
if you stick your
fork in with reckless
abandon, youre
setting yourself
up for failure. With
carbs, its all about
timing. Smashing
a giant serving of
pasta, for example,
at the wrong time
of day wont get you
electrocuted, but it
could short-circuit
your weight-loss
efforts. Time it right,
on the other hand,
and the results will
shock you.
HIGH-CARB DAY
BREAKFAST
6 egg whites
1 cup wholegrain
protein cereal
cup skim milk
cup blueberries
96
21.6
1.2
0.6
140
45
42
13
4
0.6
30
6.5
10.5
1
0
0.3
140
105
25
1.3
4
27
3
0.4
171
162
20
32.9
4
0
0
37
4
1.8
1
0
191
12.5
100
10
8
0
20
2
2
0
190
35
26
75
3.5
0
1.7
21
0
0
52
3.8
0
11.2
7.8
0.6
10.7
0
2.3
16
7
23.6
0
0
0.2
24
2.5
SNACK
1 scoop whey protein
1 medium banana
LOW-CARB DAY
BREAKFAST
3
3
whole eggs
egg whites
cup oatmeal
cup skim milk
210
48
150
45
18
11
5
4
3
1
27
6.5
15
1
3
0
SNACK
2 scoops whey
protein
2 tbsp peanut
butter
cup skim milk
SNACK
1 can tuna
2 slices wholemeal
bread
1 tbsp fat-free mayo
SNACK
200
45
7
4
6
6.5
16
0
1 wholemeal bagel
30g fat-free
cream cheese
350ml Gatorade
151
27.1
9.1
1.5
100
20
35
187
18.7
26.7
SNACK
308
12.4
12
23
186
150
44
43
3
2.4
0
32
9.8
2
1
0.3
107
10.7
16
DINNER
170g lean
sirloin steak
312
1 cup broccoli
54
2 cups mixed
green salad
107
2 tbsp fat-free dressing 28
1 medium sweet potato 126.6
TOTAL
DINNER
230g snapper
1 cup brown rice
1 cup green beans
2 cups mixed
green salad
50
SNACK
1 cup non-fat
Greek yoghurt
60g sliced
almonds
LUNCH
280
LUNCH
170g deli turkey
slices
2 slices wholemeal
bread
Lettuce, tomato,
mustard
100
2240.6 213.7
273.2 22.2
SNACK
1 tbsp peanut
butter
2 scoops whey
protein
100
3.5
280
50
TOTAL
2626
278.8
199.6 85.8
EF TOP PICK
Endura
Rehydration
Low Carb Fuel
replaces essential
electrolytes lost
during exercise at
less than 1.3 g of
carbs per dose.
endura.com.au
EAT FIT | 69
EXPERT
EAT FIT
AD
VICE
BLOKES
IN THE
KNOW
YOUR LOCAL BUTCHER, BAKER, FISHMONGER AND GREENGROCER HAVE MORE
IN COMMON THAN APRONS NAMELY, SPECIALISED INSIDER KNOWLEDGE
TO HELP YOU BUY BETTER, PAY LESS AND ENJOY MORE
{ By ERIC SPITZNAGEL & ALISON TURNER}
ISTOCK
You wouldnt buy a car without asking the dealer a lot of questions, and youd never get
fitted for a new suit without asking the tailor more than just Can I get this in grey?
Whether youre buying a computer or visiting the doctor, theres no such thing as a
stupid question. And yet, when we shop for our food you know, the stuff we put inside
our body we become like the clichd male driver who wont ask for directions. When
was the last time you spoke to the blokes stocking your local shop? All too often
we walk in blindly and exit with a bagful of crappy best-guesses. Stop being a doofus
you have experts at your disposal, experts who want to help you, so dont ignore them.
Get these four wise men on your side and start reaping the benefits today.
70 | EAT FIT
IKAPTURE PHOTOGRAPHY
A cut above
All butcher meat is fresh,
even if its a few weeks
old. A 14-day-old steak at
a butcher shop is going to
be much fresher than any
steak at a supermarket,
even if you buy it a week
after its cut
FACT
According to the Australian
Bureau of Agricultural
Resource Economics and
Sciences, the average
Aussie ate an average
of 44.6kg chicken meat,
32.8kg beef and 9.5kg
lamb in 2012-2013.
FEED THE
MAN MEAT
If youre buying chicken
thats packaged with an
ingredients list, youre
buying the wrong chicken.
The only ingredient should
be chicken.
If youre freezing your
meat, try to freeze it
quickly. Slow-freezing
damages meat fibres,
meaning itll lose more
juices when you defrost it.
At a restaurant, if you
ask where the meats from
and they say, New South
Wales, thats not enough
information. They should
know the cows name.
The ugliest cuts are
usually the tastiest,
says Levitt. Theres
the shoulder roast it
has tendons and its all
nasty-looking. But put it
in a slow cooker for five
hours, and youve got
the most delicious meat
youve ever tasted.
72 | EAT FIT
Grass is greener
Grass-fed beef is
healthier because
the meat is higher in
omega-3 fatty acids
The butcher
When you buy meat
from Rob Levitt, he
doesnt need to know
what cut or grade
you want. He would
rather hear what
youre planning to
do with it. If you
come in and say, Im
having 16 people
over, and I want to do
steak tacos, he says.
Or, I want to make
Mexican food and its
a romantic dinner for
two. We can steer you
customers buying
on a budget. I dont
judge, he says. Im
on a budget, too. If you
come in and say, Im
doing a roast. I have
10 people coming
over, and I dont have
a lot to spend, I can
recommend a lot of
different things on the
lower end of the price
scale. For example,
buying a chuck eye
instead of a rib eye
doesnt mean youre
The baker
Buy it right
When buying
packaged bread,
make sure the first
ingredient is whole
wheat or whole grain
flour, not wheat flour
A bakery may
not seem like
an intimidating
place, but it can
be. If people cant
pronounce it,
theyre probably
not going to buy it,
says master baker
Chad Robertson.
Take something
like kouign amann,
a delicious Belgian
butter pastry, for
example. Theres no
English word for it,
Robertson says. So
people are usually
too embarrassed to
order it. Robertson
is happy to bridge
that gap and explain
what the pastry is
and even how to
pronounce it. But
at a popular bakery,
you need to make
the first move.
Talking with
your baker can be
especially valuable
if youre trying
your daily
bread
to stay healthy.
Robertson has lots
of advice, from
being wary of baked
goods made with
multigrain or wheat
grain (It could still
be packed with
sugar and butter)
to understanding
that gluten-free
doesnt always
mean healthy. There
are also gluten-free
lollies and glutenfree chips. If youre
counting your
calories but want a
sweet fix, Robertson
suggests trying out
a meringue, which
is made from
whipped egg
whites and sugar.
Boutique bakery
bread should be
preservative-free,
which means itll
only stay fresh for
a week. But you
can freeze it for
up to two months.
fact
shutterstock
EATFIT
FIT | | 73
73
EAT
Super salmon
This fish is popular for
more than its taste its
a fantastic source of
high-quality protein,
vitamins, minerals and
omega-3 fatty acids
FACT
Over three-quarters of
our global fish stocks
are either over-exploited
or fished right up to
their limit. To lessen
your impact, ask your
fishmonger for
more sustainable
options.
GONE FISHIN
l When shopping for
seafood use a chiller
bag or esky and ask
your fishmonger to pack
some ice in with your
purchase.
74 | EAT FIT
The fishmonger
Buying your fish
from a supermarket
might be convenient,
but for variety and
freshness you cant
beat your local
fishmonger, says
Dimitri Hari from
DeCostis Seafood
at the Sydney Fish
Markets. We buy
daily direct from
the auction, various
farms and straight
off our boats, he
says.All of our whole
SHUTTERSTOCK
The greengrocer
It doesnt take much
to get Vito Latilla,
to start spilling
secrets. He can tell
you how to pick
out a persimmon
(theyre at their
sweetest when
they look like
theyre ready for the
garbage), iceberg
lettuce (it should
be heavy and tight,
like a baseball),
or broccoli (the
buds on top have
to be closed really
tight). Hes also
not shy about
explaining how
some greengrocers
try to trick their
customers: If you
see a head of lettuce
with a couple of
leaves missing, it
means it was going
bad and they tried to
clean it up and make
it look presentable.
When buying
tomatoes, remember
SMARTER
FRUIT AND VEG
that theyll continue
to ripen after you
bring them home.
Store them on your
kitchen counter,
not in the fridge,
as this will spoil
their flavour. And
dont be scared of
the scary-looking
Heirloom tomatoes
that you see on sale
occasionally. While
rather irregular in
appearance, theyre
bursting with flavour
Knock first
Tap a watermelon
if you hear a dull
sound, Latilla says
its too watery
FACT
According to the Australian
Bureau of Statistics, only
a piddling five per cent of
us are getting two serves
of fruit and five serves
of vegies every day.
Time to lift your
game, people!
EAT FIT | 75
RESEARCH & DEVELOPMENT
ELITE
LEVEL
WEIGHT
LOSS
SUPPORT
ALL-NEW
DIETARY
SUPPLEMENT
DRINK MIX!
NOW AVAILABLE!
200MG
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Contains caffeine to help support
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All ingredient amounts above are per 2 Hydroxycut Hardcore Elite capsules.
ALWAYS READ THE LABEL. USE ONLY AS DIRECTED.
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CLARE BENOIST
ISTOCK
HOW CUTTING
CARBS AND
INCREASING FAT
COULD HELP YOU
EATING THE
LOW-CARB
HIGH-FAT WAY
Cereals, breads, pasta,
potatoes, pastries, lollies and
juices have no place in a diet
which limits daily carbs to less
than 50g. Tim Noakes, professor
of exercise and sports science
and author of The Real Meal
Revolution, says that on a lowcarb, high-fat diet an athlete
may still take in up to 200g
of carbs while a particularly
insulin-sensitive person could
go as low as 25g. Protein intake
is kept moderate (generally
around 1.2 -2g per kilo of lean
body mass) with the remainder
of the diet comprised of fat.
We dont tell people to count
calories we think your body
will tell you, Noakes says. Lowcarb vegetables typically eaten
include asparagus, broccoli,
celery, cauliflower, eggplant,
beans, spinach and zucchini.
Almonds are popular while
berries, tomatoes, olives and
avocados are also low in carbs.
However, fat is the dominant
fuel source and typically
comprises 65-80 per cent of
total calories. Monounsaturated
and saturated fats contained
in meat and eggs, as well as
cheese, full-cream milk and
yoghurt, are popular choices.
The type of fat is important
extra fats such as butter,
coconut and olive oils are
also used liberally in meals.
Making the transition to
low-carb, high-fat isnt easy.
Many people experience carb
flu as their body enters ketosis,
switching from carbs to fat as
its dominant fuel source. To
make sure youre getting enough
sodium, try drinking stockbased broth and eat plenty of
low-carb vegies for potassium.
78 | EAT FIT
Coconut oil
93g sat fat per 100ml
30
Butter
54g sat fat per 100g
Cream
24g sat fat per 100ml
Cheddar cheese
21.5g sat fat per 100g
Raw almonds
5.3g sat fat per cup
EAT FIT | 79
Broccoli
0.4g carbs per 100g
Celery
1.2g carbs per 100g
Cauliflower
1.9g carbs per 100g
Spinach
0.7g carbs per 100g
30
Percentage of your
diet that should
be made up of
healthy carbs, according to the National Health and
Medical Research
Council
Zucchini
1.6g carbs per 100g
80 | EAT FIT
SHUTTERSTOCK
SHUTTERSTOCK
Butter is high in
saturated fat (50
per cent). The
Heart Foundation
recommends
replacing it with
margarine
EAT FIT | 81
GET
IT OFF,
KEEP
IT OFF
EAT FIT | 83
TUNA
BURGERS
MAKES:
2 SERVINGS PROTEIN
1 SERVING FAT
INGREDIENTS
12 cans chunk light
tuna in water, or
equivalent amount
of raw tuna
2 tbsp oats
1 egg
1/
cup minced onion
3
1/
cup minced celery
3
1 tbsp mayonnaise
1 tbsp hot sauce
Salt and pepper
to taste
DIRECTIONS
1) Combine the tuna,
oats and egg.
Stir in vegetables,
mayo, hot sauce,
salt and pepper.
2) Form mixture
into patties.
3) Place a non-stick
frying pan over
medium heat and
add patties when
hot. Cook until egg
(and raw tuna,
if you used it) is
done and patties
are solid.
One guru says you can tighten your abs in just minutes
a day, while another orders you to run till you puke.
Heres the truth: its not easy but it also isnt torture.
Dieting cant be misery when it is, people dont stick
with it and then they fail. You dont need the resolve
of a Shaolin monk to see your abs, nor do you need to
deprive yourself to keep them. The plan we unfold here
is a practical approach to weight loss thats simple but
not easy, and challenging but not agonising. Learn it
now, and youll stay in shape for the rest of your life.
84 | EAT FIT
Late-night infomercials
have you thinking that
losing fat is either super
easy or way too hard
H O W T O E AT
Sample
menu
A typical meal plan
for an 80kg man
who trains in the
evening:
BREAKFAST
Omelette made with:
3 eggs
100g diced chicken
cup green onions
cup mushrooms
1 tbsp reduced-fat
cheese
Plus:
cup mixed berries
Fish oil supplement
SNACK
Smoothie made with:
2 scoops protein
powder
cup almond milk
Plus:
Handful mixed nuts
LUNCH
Chicken apple salad
(see recipe at right)
Or:
100g deli-roast turkey
Clean Coleslaw (see
recipe on page 87)
Workout
+ 20 minutes cardio
POST-WORKOUT
2 cups pineapple
Or:
2 bananas
2 scoops protein
powder mixed with
500ml water
DINNER
Protein pancakes (see
recipe on page 86)
Or:
100g grilled fish
1 large sweet potato
(ie, about 2
servings carbs)
with broccoli and
carrots
BEDTIME SNACK
1 cup reduced-fat
Greek yoghurt
1 scoop protein
powder
cup blueberries
Handful shaved
almonds
CHICKEN
APPLE SALAD
THE QUALITY
OF YOUR
FOOD TRUMPS
THE NUMBER
OF CALORIES
IT HAS
MAKES:
3 SERVINGS PROTEIN
2 SERVINGS CARBS
3 SERVINGS FAT
INGREDIENTS
H O W M U C H T O E AT
TIMING
EAT FIT | 85
SWEET
POTATO
PROTEIN
PANCAKES
MAKES:
1 SERVING PROTEIN
2 SERVINGS CARBS
1 SERVING FAT
INGREDIENTS
1
1
1
DIRECTIONS
1) Combine all
ingredients except
apple and coconut
oil. Blend until
mixture becomes
a smooth batter.
2) Add coconut oil to
a large frying pan
over medium heat.
3) Fold apple chunks
into the batter and
pour into the pan,
making two or three
pancakes. Let the
pancakes cook 2-3
minutes, then flip.
4) Serve hot and top
with maple syrup.
APPROVED FOODS
Put these on your shopping list and youll
never again have to wonder what to eat
86 | EAT FIT
FAT
Chicken breasts
Egg whites
Eggs
Fish (salmon, tuna,
snapper, cod)
Lean cuts of beef
(sirloin, fillet)
Lean cuts of pork
(tenderloin, loin chops)
Low-fat or no-fat
cottage cheese
Turkey breasts/mince
Whey protein/milk
protein powder
Almonds
Eggs
Fish (especially salmon)
Fish oil capsules
Ground flaxseed/
flaxseed oil
Nut butters (natural,
without any
hydrogenated oils)
Walnuts
CARBOHYDRATES
VEGETABLES
Asparagus
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Kale
Lettuce
Onions
Spinach
Tomatoes
SHUTTERSTOCK
PROTEIN
FOODS
TO AVOID
Processed carbs
(pasta, chips,
crackers)
White-flour bread
and baked goods
(even if its
enriched)
High-sugar foods
(non-diet soft drink;
most sports drinks;
condiments like
tomato sauce,
barbecue sauce,
relish, honey
mustard)
Fatty cuts of meat
Fried foods
Hydrogenated fats
(most salad
dressings)
STRIVE TO
STICK WITH
YOUR DIET
90% OF
THE TIME
HEALTHY HABITS
Form these habits and never be fat again
DRINK LOTS
OF WATER
Two litres per day is
the bare minimum.
Drink another 500ml
for every 30 minutes
you spend performing
intense exercise.
CHEW YOUR FOOD
Eat more slowly and
grind each bite to
a soft pulp before
swallowing. The more
slowly you eat, the
more time your brain
has to recognise
feelings of fullness.
EAT BREAKFAST
A 2013 study published
in the journal Appetite
found that eating
breakfast before
exercise improved
cognitive function.
EXERCISE
Plan to weight train
four days a week. You
can do two upper-body
days and two lowerbody days. If you can
only exercise three
days, train the whole
body each session.
According to
Starnes, cardio is best
done four to six hours
before or after weight
training or on separate
days entirely. Mix
high-intensity interval
training and slower
aerobic training for
three to six workouts
per week. EF
CLEAN
COLESLAW
MAKES:
1 SERVING FAT
INGREDIENTS
1 cup shredded
white and purple
cabbage
cup shredded
carrots
1 tbsp olive oil
1 tbsp vinegar
tsp salt
1 tsp pepper
tsp garlic powder
tsp celery powder
2 packets Splenda
or Natvia
Optional: 1 tbsp
mixed nuts
DIRECTIONS
1) Combine all
ingredients in a
large bowl and stir.
2) Serve with any
meat dish.
EAT FIT | 87
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
Tuna up
Fish high in
protein, low in fat,
and completely
carb-free is a
macronutrient
all-star. Take
advantage!
THE
NO-BULL
GUIDE TO
BULKING
Forget the myths heres the
truth about when, what and
how much to eat to build muscle
(hint: its less than you think)
ISTOCK
Focus on strength
Stronger muscles
inevitably become
bigger muscles
90 | EAT FIT
SHUTERSTOCK
TIMING IS NOTHING
Bulking, as commonly understood, is BS. We said it, and its time you accepted it, too. Telling yourself
you can eat anything you want because youre skinny and trying to put on muscle is just an excuse to
eat like a pig, and youll pay for it. Yes, youll gain some muscle, but youll also gain fat, and that fat will
obscure your muscles until you decide you desperately need to lose it and then youll have a hell of a
time dieting it off. Were telling you now: stop bulking before its too late. The solution to your skinniness
might actually require less food than you think, and no fancy supplements or uncomfortable force
feedings. (On the downside, it doesnt warrant pizzas or Big Macs, either. Dammit.) Discover the real
science of gaining weight, and never turn into Lardy McPlumparse in the process again.
SAM KAPLAN
BREAKFAST
240ml black coffee
3 scrambled eggs
1 apple
LUNCH
85g grilled salmon
Large raw salad
with 2 tbsp olive
oil and vinegar
2 cups sweet
potato (cooked)
EATING
BIG
This is how an
85kg man could eat
to gain muscle
SNACK
Mealreplacement
shake with 50g
protein, 25g
carbs, 5g fat
POST-WORKOUT
25g whey protein
1 banana
DINNER
170g grilled chicken
breast
3 cups white rice or
potato (cooked)
Steamed broccoli
DESSERT
2 tbsp almond
butter, mixed with
1 scoop chocolate
protein powder
1 cup white rice
(cooked)
Water (to make
pudding)
One avocado
contains 13
grams of
fibre. So
while its high
in calories, it
also doubles
as a diet food
Turn fat
into muscle
Fats in avocado
support musclebuilding
hormones like
testosterone
92 | EAT FIT
AN 85KG MAN
SHOULD
CONSUME
BETWEEN
2500 AND 3200
CALORIES
A DAY TO
GAIN MUSCLE
CARBS*
Potatoes
Sweet potatoes
Rice
Fruit
FATS**
Avocado
Nuts (all kinds)
Seeds (all kinds)
Oils (including olive
and coconut)
*NOTE: WEVE EXCLUDED GRAINS AND VEGETABLES FROM THIS LIST. GRAINS SUCH AS OATS AND WHEAT CONTAIN
COMPOUNDS THAT MAKE THEM DIFFICULT TO DIGEST FOR MANY PEOPLE AND CAN CAUSE STOMACH UPSET AND
BLOATING. HOWEVER, IF YOU FEEL YOU DO FINE ON THESE FOODS, YOURE WELCOME TO CONSUME THEM IN SMALL
DOSES, BUT MAKE STARCHES SUCH AS POTATOES AND RICE YOUR MAIN CARB SOURCES.
GREEN VEGETABLES, ON THE OTHER HAND, SHOULD BE CONSUMED LIBERALLY, BUT BECAUSE OF THEIR VERY LOW
CALORIC VALUE ARENT TO BE COUNTED TOWARDS YOUR DAILY CALORIE AND MACRONUTRIENT TOTALS.
**MOST OF YOUR FAT INTAKE SHOULD COME AS A BY-PRODUCT OF YOUR PROTEIN FOODS. FOR INSTANCE, EGG YOLKS
CONTAIN PROTEIN AND FAT, AS DO EVEN THE LEANEST CUTS OF BEEF. HOWEVER, IF YOU NEED EXTRA FAT TO HIT YOUR
ALLOTMENT FOR THE DAY, YOU CAN PICK FROM THIS LIST OF FOODS.
SAM KAPLAN
Order Online
Get your meals delivered for the whole week
Stack in the freezer
Microwave and eat!
www.mymusclechef.com
SUP
the
scoop
on
supps
PL
EMENT
PA R T
SERIE
94 | EAT FIT
Its a whizz
Hate eating fruit and vegies?
A blender is a great way to
add them to your diet without
even noticing. Blenders turn
fruit and veg into a smoothielike consistency that can add
nutrients to a boring old protein
shake. A blender can also whip
up a kick-arse cocktail. And when
someone asks why youre making
daiquiris at 3pm, you can say
youre getting in your two serves
of fruit: banana and strawberry.
EAT FIT | 95
routine. Especially
because carnitine
may interfere with
certain medications,
says dietitian Dr Lisa
Young. L-carnitine
supplementation
may cause mild
gastrointestinal
symptoms, including
nausea, vomiting,
cramps and
diarrhoea. Supps
providing more than
3000mg per day
may cause a gross,
fishy body odour.
HOW TO USE IT
HOW IT WORKS
Carnitine (and
L-carnitine) helps
the body break
down fat and turn it
into energy. It also
increases the activity
of cells in the central
nervous system.
BENEFITS
CARNITINE IS
ALREADY PRODUCED
BY YOUR BODILY
ORGANS DO YOU
NEED A SUPP, TOO?
carnitine
96 | EAT FIT
WHAT IT IS
Carnitine is an
amino acid naturally
produced by the
body in the liver and
kidneys and stored in
the skeletal muscles,
heart, brain and
sperm. The nutrient
also occurs in fish,
poultry, red meat and
some types of dairy.
L-carnitine is often
sold as a weightloss tool, and some
studies show that
oral carnitine can
reduce fat, increase
muscle and reduce
fatigue three things
that may contribute
to weight loss. It may
also protect against
heart disease much
of the bodys carnitine
is stored in the heart,
which makes sense
since the heart relies
on fatty acids as fuel
to pump blood. With
that in mind, many
studies have found
that L-carnitine supps
can improve muscle
weakness and help the
heart function more
efficiently, particularly
for those who have
been diagnosed with
heart disease. Several
studies have also
found L-carnitine can
improve sperm count
and sexual health, and
help slow ageing.
DRAWBACKS
L-carnitine appears
to be well tolerated,
but as always, doctors
should be consulted
before you begin
any supplement
EF TOP PICK
Assists fat
metabolism,
boosts energy
production,
aids exercise
performance
and improves
cognitive function.
horleys.com
HOW IT WORKS
Taurine is often
prescribed to treat
congestive heart
failure, high blood
pressure, liver disease,
high cholesterol,
ADHD and more.
Although most amino
acids are needed to
build protein, taurine
does not help to build
muscle because it
doesnt link with
other amino acids or
the building blocks
of protein, explains
sports dietitian
Roberta Anding.
Taurine does,
however, function
as an antioxidant.
BENEFITS
taurine
WHAT IT IS
Taurine is an amino
acid found in large
amounts in the heart
and brain. Its also
found in food the
best ones being meat
and fish, though its
also in energy drinks
and some supps
used to support
athletic activity.
Antioxidants protect
the bodys cells from
damage that results
from certain chemical
reactions involving
oxygen (oxidation).
Taurine is also said to
improve mental and
athletic performance.
With ageing, taurine
concentrations
decrease in the brain,
explains Anding
leading experts to
believe that higher
taurine levels correlate
with better memory
and mental function.
Due to the popularity
of energy drinks,
Austrian researchers
published a study in
2000 that examined
the effectiveness of
caffeine- and taurinecontaining drinks on
graduate students.
The results? The Red
Bull energy drink
(with caffeine, taurine
and glucuronolactone)
had positive effects on
mental performance
and mood. Another
study, published by
Japanese researchers
in 2003, examined
11 men aged 18 to
20, who were told
to perform bicycle
exercises until they
were exhausted. After
taking taurine supps
for seven days (before
a workout), the men
showed significant
increases in VO2max
(the max capacity
of a persons body to
transport and use
oxygen) and time until
exhaustion set in. The
researchers credited
the improvement to
taurines antioxidant
activity and protection
of cellular properties.
DRAWBACKS
Taurine has been
used safely by adults
in studies lasting up
to one year. However,
there is one report
of brain damage in
a bodybuilder who
took about 14g taurine
in combination with
insulin and anabolic
steroids. Its not known
if this was due to the
taurine or the other
drugs. Excess taurine
is typically excreted
by the kidneys.
HOW TO USE IT
Taurine is often
referred to as a
conditional rather
than an essential
amino acid. The
former can be made
by the body, but
the latter cant and
must be provided via
diet. However, some
experts believe taurine
may actually be an
essential amino acid.
EF TOP PICK
Top up your
taurine and get
a big energy hit
while youre at
it. Also comes
in sugar-free.
energydrink-au.
redbull.com
EAT FIT | 97
WHAT IT IS
Beta alanine is a
naturally occurring
non-essential amino
acid that is converted
to other chemicals
that can then affect
muscles. Its needed
for the production of
carnosine, explains
sports dietitian
Roberta Anding.
Carnosine is needed
by muscle cells to
act as a buffer to
control intracellular
pH. Too much acid
accumulation by
muscles is thought to
contribute to fatigue.
HOW IT WORKS
Research suggests
that, during highintensity weight
training or sprint
work, beta alanine
can reduce the
symptoms of
fatigue. Additionally,
supplementation with
beta alanine may
improve the muscular
endurance of older
adults, as carnosine
declines with age.
BENEFITS
beta alanine
98 | EAT FIT
Beta-alanine has
been widely shown
to improve athletic
performance by
boosting muscle
carnosine levels,
which up power and
reduce fatigue. Several
studies, including
a 2008 study at the
College of New Jersey,
US and a doubleblind 2007 Belgium
study have found
that beta alanine
supplementation
may reduce the
symptoms of fatigue.
Another study from
the College of New
Jersey also found that
it may enhance the
benefits of creatine.
Additionally, in
DRAWBACKS
The most common
side-effect associated
with supplementation
is parathesia, or the
feeling of pins and
needles the effect
can be minimised by
dividing the doses.
No long-term studies
have been performed
on beta alanine
supplementation,
although studies
of up to eight
weeks showed no
adverse effects.
HOW TO USE IT
Vegetarians have
lower carnosine levels
and may benefit from
supplementation,
Anding says. The
dose of beta alanine
shown to be effective
is between 4-5g
per day. However,
side-effects occur at
this dosage and the
supplement needs
to divided into to six
doses, separated by
at least two hours.
EF TOP PICK
DRAWBACKS
BCAAs appear to
be safe for most
people when used
for up to six months.
Side-effects may
include fatigue and
loss of coordination.
In healthy people,
excess protein hasnt
been proven to be
harmful, Currie says.
HOW TO USE IT
WHAT IT IS
Branched-chain
amino acids (BCAAs)
are essential amino
acids (valine, leucine
and isoleucine).
Theyre essential,
meaning we must
get them in our diet
because our bodies
dont produce them,
says dietitian and
trainer Sarah Currie.
HOW IT WORKS
Amino acids are the
building blocks of
protein and have
various functions
related to energy
production during
and after exercise.
BENEFITS
amino acids
branch-chain
EF TOP PICK
Enhance protein
synthesis and
muscle mass
gains. Contains
all nine essential
amino acids
(7780mg/serve).
horleys.com
EAT FIT | 99
ERV
T
N
I
F
IEW
THERE'S MORE
THAN ONE WAY
TO TRAIN AND
THERE'S MORE
THAN ONE WAY
TO EAT
BRIGHT SPARKS
SALTED CARAMEL
PROTEIN BALLS
INGREDIENTS
1 cup cashews
cup shredded coconut
1 scoop vanilla protein
powder
2 cups pitted dates
1 tbsp chia seeds
1 tsp raw organic honey
2 tbsp raw pepitas
Good pinch of sea salt
Extra cashews for rolling
MAKE THEM
1) Blend cashews in a
food processor until
reasonably smooth.
2) Add remainder of
ingredients and blend
until smooth (if mixture
is too thick, try adding
a little bit of water).
3) Roll mixture into balls
and place on a chopping
board or plate.
4) Pop a handful of cashews
and a tablespoon of
shredded coconut into
a ziplock bag, use a spoon
to crush the cashews.
5) Pour the mixture onto
a plate and roll the balls
until coated.
Makes: 18
SMOKED SALMON
BREAKFAST STACK
WITH AVOCADO
SALSA
INGREDIENTS FOR FRITTERS
2
1
2
zucchinis, grated
carrot, grated
eggs
red onion, finely chopped
tbsp almond flour
tsp gluten-free baking
powder
1 tsp ground cumin
Small, fresh chilli,
finely chopped
Coconut oil ( for frying)
Pinch of sea salt
Pinch of black pepper
INGREDIENTS TO SERVE
MF 01.2012
mensfitnessmagazine.com.au
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EF12_Cover_v2.indd 1
2/02/2015 2:22:29 PM
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add muscle, lose fat and boost health, but just need a little nudge in the
right direction towards the kitchen. Coming out four times a year, Eat
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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103 | MF | JANUARY
SHUTTERSTOCK
T
I
O
T
S
P
HO
O
W
E
H
T
O
T
E LC O M E
F
O
D
L
R
O
W
NDERFUL
L
O
C
A
K
C
A
EER CR
...
N
O
D
A
E
R
ONE AND
Bella won
the chugging
competition
BEER BASICS
Types of ales
The best known types
of ales include dark
ales such as Porter and
Stout (probably the best
known stout would be
Guinness), as well as pale
ales such as Bitter and
India Pale Ale. Other ales
include Wheat Beer (pale
and highly carbonated),
Belgian Ale (sweeter and
slightly darker) and Irish
Ale (red in colour, sweet
and malty in flavour).Serve
your ale at around 10-14
degrees Celsius.cellar
temperature).
Types of lagers
1944
1955
1989
2009
2010
A WWII American
paratrooper brings
beer to wounded
soldiers by filling his
helmet from a tap in
a nearby tavern.
Future Aussie PM
Bob Hawke skulls
2.5 pints of beer in
11 seconds at
University College,
Oxford, UK
Cricketer and
larrikin David Boon
allegedly sinks 52
cans of beer on the
plane trip from
Oz to England.
The worlds
number one head
balancer John
Evans balances 237
pints of beer on his
head. As you do.
ISTOCK / SHUTTERSTOCK
Red meat
Fish
Poultry
Pizza
Spicy food
Darker, heartier
beers like brown
ales or stouts can
balance the bigger
meats. Try a
Brown Ale or
a Stout like
Guinness.
Try an Amber or
a Pale Ale. If the
chook comes with
a heavier sauce,
go for something
slightly heavier
and richer.
Go for anything
with more hops,
which will help cut
down the spices
in the food. India
Pale Ale is perfect.
135
ISTOCK / SHUTTERSTOCK
CALORIES IN THE
AVERAGE 375ml
STUBBIE OF BEER
15
PERCENTAGE OF
AUSSIE MALES WHO
DRINK AT A RISKY OR
HIGH RISK LEVEL*
BREWS THAT
WE CHOOSE
Swig down one of
these tasty offerings
American style
Award-winning 4 Pines
Pale Ale has full-bodied
malty flavours with a
tight and bitter finish.
4pinesbeer.com.au
All of Heidis
customers were
fans of her big jugs
A CRAFTY BUNCH
Hells bells!
Camden Hells Lager is
easy-drinking, crisp and
dry. Clean and refreshing
with a dry hop finish.
camdentown brewery.com
Rabbit on
White Rabbit Dark
Ale is rich, dark and
flavoursome, and
surprisingly refreshing.
whiterabbitbeer.com.au
offering trendy-looking
alternatives using clever
marketing. Little Creatures,
for instance, is owned by
Lion, who brews Fosters
and XXXX. Fat Yak and
Redback were bought
by Carlton and United
Breweries, who in turn
were bought by South
African multinational
SABMiller in 2011. Even
mega supermarkets are in
on it Coles and Woolies
both have their own ales.
If you want the real deal,
ask your local bottlo bloke
to recommend the best
beers from your area and
help keep this promising
industry growing.
GETTY / SHUTTERSTOCK
matsos.com.au
Go for gold
4 Pines Kolsch is a
German-style golden
ale with refreshing
hints of spice and citrus.
4pinesbeer.com.au
Not baa-aad
Pest control
Quite a bite
THE GOODS
EF PROMOTION
STUFF WE LIKE TO EAT, DRINK, USE AND TALK TO ABOUT OUR FEELINGS
HYDROXYSHED
USN CREATINE
LEGENDAIRY
OU
ORK
TS
BIG GAINS,
PRONTO
EF WORKOUTS
ABS IN 6 WEEKS
SUPER
FAST
MUSCLE
PLAN
Look ripped in six weeks with a
program that builds muscle
while burning fat
By Kyle Langworthy
DIRECTIONS
Perform each
workout once per
week. You can do
I and II on back-toback days, rest a day
and then do III and IV.
Superset exercises
are marked A and
B. So, youll do a set
of A, then B, rest
as prescribed and
repeat. The remaining
exercises are done
normally. Take three
seconds to lower the
weight on each rep
of each exercise.
In the first week,
use light weights
about 60 per cent of
what you can handle.
Increase your loads
gradually each week
until, in Week 6,
youre sure youre
going heavier than
you could have in
Week 1. At this point,
add one set to each
exercise (the number
of reps is up to you,
where applicable). Do
no training the next
week. Your body will
compensate for the
intensity by growing
bigger and stronger.
Day I
1
WEIGHTED
PULL-UP
Sets: 4 Reps: 46, 46,
46, as many as possible
Rest: 120 sec
2A
BENCH PRESS
Sets: 3 Reps: 8
Rest: 0 sec
2B
DUMBBELL
PULLOVER
J a m e s M i c h e l f e l d e r & T h e r e s e S o m m e r s e t h / S t y l i n g b y S e t h H o w a r d / E x c l u s i v e A r t i s t s ; G r o o m i n g b y R a c h e l W o o d /A B T P. c o m
Sets: 3 Reps: 8
Rest: 6090 sec
Grasp a dumbbell
and lie back on a
bench so your body
is perpendicular to
it. Hold the weight
over your face and,
keeping your elbows
slightly bent, lower the
dumbbell behind your
head until you feel
a stretch. Pull it back
over your face.
3A
LOWINCLINE
DB BENCH
PRESS
3B
ONE-ARM
DB CHEST
SUPPORTED
ROW
4A
SPLITSTANCE
DB PUSH
PRESS
Set a bench to a
30-degree incline or
less and lie back on
it with a dumbbell in
each hand at shoulder
level. Press the
weights up directly
over your chest.
Set an adjustable
bench to a 30- to
45-degree angle and
lie on it chest down.
Grasp a dumbbell in
one hand and draw
your shoulder blade
back as you row the
weight to your side.
Hold a dumbbell in
each hand at shoulder
level and stand with
feet staggered.
Brace your core and
dip both knees to
gather momentum.
Immediately explode
the weights upward to
press them overhead.
Switch the front leg
each set.
4B
FACE PULL
Sets: 3 Reps: 1216
Rest: 30 sec
Attach a suspension
trainer to a sturdy
object and grasp an
end in each hand with
palms facing each
other. Lean back and
then pull the handles
to bring your body up
to vertical. Your hands
should end up near
your ears and your
upper back should
be fully contracted.
5
HIGHINCLINE
TREADMILL
SPRINT
(OPTIONAL)
OPTIMAL
FORM EQUALS
OPTIMAL MUSCLE
DEVELOPMENT
EF WORKOUTS
ABS IN 6 WEEKS
Day II
1A
ZERCHER
SQUAT
Sets: 4 Reps: 6, 6, 810,
1215 Rest: 0 sec
Set up a barbell in a
power rack just below
chest height. Wrap a
towel around the bar
and then hook your
arms under it so the
bar rests in the crooks
of your elbows. Take
the bar out of the rack
and stand with feet
shoulder-width apart
and toes turned out.
Squat as low as you
can, keeping your torso
as upright as possible.
1B PUSH-UP PLANK
Sets: 34 Reps: Hold for 3060 sec Rest: 120 sec
Get into push-up position with your abs braced and hands shoulder-width
apart on the floor. Your entire body should form a straight line.
2B
PLATE PUSH
Sets: 3 Reps: Push for
4560 sec Rest: 90 sec
3
SPLIT SQUAT
Sets: 3 Reps: 68 (each
side) Rest: 3060 sec
IN THIS
ROUTINE,
CARDIO IS
OPTIONAL
Hold a dumbbell in
each hand and stand
with feet staggered.
Bend both knees and
lower your body until
your rear knee nearly
touches the floor.
4A
HAMMER
CURL
Sets: 2 Reps: 810
Rest: 0 sec
Hold the bar with a wide grip and stand with feet hip-width apart. Push
your hips back and, keeping your lower back in its natural arch, bend your
torso forward, lowering until you feel a stretch in your hamstrings. Bend
slightly at the knees as needed. Squeeze your glutes as you come back up.
4B
W PUSH-UP
Sets: 2 Reps: 820
Rest: 030 sec
Day III
1
BENCH
PRESS
Sets: 4 Reps: 46, 46,
46, 68 Rest: 120 sec
2A
TWISTING
DUMBBELL
BENCH
PRESS
Sets: 3 Reps: 810
Rest: 0 sec
3B
LAT
PULLDOWN
Sets: 3 Reps: 610
Rest: 3060 sec
4A
CABLE
LATERAL
RAISE
Sets: 3 Reps: 1220
(each side) Rest: 0 sec
Attach a single-grip
handle to the low pulley
of a cable station and
stand perpendicular
to the machine. Grasp
the handle with your
far hand and raise your
arm straight out to
your side until its
parallel with the floor.
2B
INVERTED
ROW
Sets: 3 Reps: 810 Rest:
6090 sec
Hold a dumbbell in each hand at shoulder level with palms facing each
other. Brace your core and press overhead.
4B
FARMERS
WALK
Sets: 3 Reps: Walk as
far as possible
Rest: 3060 sec
5
BURPEE
W/PULL-UP
(OPTIONAL)
A super
solution
Another feature
of our plan
is supersets.
Performing two
exercises backto-back without
rest is a great
way to get the fatburning effects
of cardio without
putting up with the
boredom of it. A 2010
study from Syracuse
University in the US
found that subjects
who used supersets
burnt more calories
relative to the
time they spent
training than a
group performing
traditional straight
sets did. The
supersetters also
burnt calories
at a faster rate
after training.
EF WORKOUTS
ABS IN 6 WEEKS
Day IV
1A
DEADLIFT
Sets: 3 Reps: 34, 34,
68 Rest: 0 sec
1B
DEADBUG
2B
3
JUMP SQUAT HIP THRUST
4A
BICEPS ROW
SUPERSETS BURN
MORE CALORIES
DURING AND
AFTER TRAINING
2A GOBLET SQUAT
Sets: 3 Reps: 810 Rest: 0 sec
Hold a dumbbell at one end with both hands in front of your chest. Stand
with feet turned out, shoulder-width apart. Squat as low as possible.
4B
DIP
Sets: 3 Reps: 815 Rest:
030 sec
EF
bulknutrients
bulknutrients
bulknutrien
EF WORKOUTS
FAST GAINS
NO
MUSCLE
LEFT
BEHIND
Suitcase deadlift
Exercises that stress
one side of the body
more than the other
strengthen the core
DIRECTIONS
Perform each workout (Day I, II and III) once
per week, resting at least a day between
each session. Exercises marked A, B and
sometimes C are done in sequence, so youll
complete one set of A, then B (and then C, if
applicable), and then rest. Repeat until all sets
are complete for each exercise in the group
and then move on to the next group.
Day I
THIS
WORKOUT
CHALLENGES
YOU TO TRY
EXERCISES
YOURE NOT
GOOD AT
1A
SIDE PLANK
Sets: 4 Reps: Hold 4560
sec (each side)
Rest: 0 sec
1B
SINGLE-ARM
WAITERS
CARRY
James Michelfelder & Therese Sommerseth/ St yling by Seth Howard/E xclusive Ar tists;
G r o o m i n g b y W i l l i a m M u r p h y/ O p u s B e a u t y u s i n g C h a n e l
Hold a kettlebell or
dumbbell in one hand.
If using a kettlebell, grip
it by the handle with the
weighted side up in the
air. Bend your elbow
so youre holding the
weight like a waiter.
Hold the position and
walk. Complete a set
and then repeat on the
other side.
2A
REVERSE
SHRUG
2B
SILVERBACK
SHRUG
Sets: 4 Reps: 46
Rest: 30 sec
3A
ZERCHER
CARRY
3B
BENTOVER
ROW
Sets: 4 Reps: 46
Rest: 30 sec
EF WORKOUTS
FAST GAINS
Day II
1A QUADRUPED ROTATION
Sets: 4 Reps: 6 (each side) Rest: 0 sec
Get on all fours on the floor so your knees are under your hips and your hands
are under your shoulders. Reach behind your head and cup it with your left
hand. Twist your torso to bring your left elbow under your body and through
until it points to your right. Rotate back and reach the elbow overhead.
IMPROVING
YOUR RANGE
OF MOTION
TRANSLATES TO
MORE FULLY
DEVELOPED
MUSCLES
2B
REVERSE
DRAG
Sets: 4 Reps: Drag for
60 sec Rest: 0 sec
Place a sandbag on
the floor and attach
a suspension trainer
to it (or use a rope or
other straps) to act
as handles. Grasp
the straps and walk
backwards briskly so
you drag the bag with
your arms extended.
2C
SINGLE-LEG
RDL
Sets: 4 Reps: 812 (each
side) Rest: 60 sec
1B
SWISS BALL
ROLLOUT
Sets: 4 Reps: 6
Rest: 0 sec
1C
HIP THRUST
Sets: 4 Reps: 812 (each
side) Rest: 60 sec
2A
REVERSE
LUNGE
Sets: 4 Reps: 812 (each
side) Rest: 0 sec
Day III
1A
SUITCASE
DEADLIFT
Sets: 4 Reps: Hold
for 3060 sec
Rest: 0 sec
Load a barbell on
the floor and stand
to the right of it,
perpendicular, with
feet hip-width apart.
Bend your hips back
and lower your body
until you can grasp
the barbell in its centre
with your left hand.
Brace your core and,
keeping your lower
back in its natural arch,
push through your heels
to stand up and lock
out your hips. Squeeze
the bar hard to keep
it from teetering.
Focus on keeping
your spine straight.
1B
BAG CLEAN
Sets: 4 Reps: 812 (each
side) Rest: 120 sec
2A RENEGADE ROW
2B PUSH-UP
Place your hands on the floor, shoulderwidth apart, and extend your legs behind
you. Brace your core. Pull your shoulder
blades together and lower your body until
your chest nearly touches the floor. Press
back up, keeping your body position.
3A IRON CROSS
Sets: 4 Reps: 6 Rest: 0 sec
3B PUSH PRESS
Sets: 4 Reps: 46 Rest: 120 sec
xxxxxxxxxxx
RESET AFTER
EACH REP
OF PUSH
PRESSES
TO ENSURE
PROPER
FORM
EAT FIT | 121
COOKIE
HAMLET
Virgin doughnut
NACHO
CHEESE
A little pig
Mine
DIET
HOT POT
What some
women do to
their hair
Stolen
marijuana
JUICE
CLEANSE
Starvation for
idiots
DOUGH
An expression
of frustration
THE
EAT FIT
GLOSSARY
What all those
foodie terms
really mean
BEEF CHEEK
HARD
BOILED
CABBAGE
What the
barwoman at your
local calls you
TORTE
PORK SLIDER
Sex on a blow-up
mattress
A cake thats
finished school
SHUTTERSTOCK
DAHL
GRAPE
Uninteresting
larval stage
of wine