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If you want to talk about how I can help build muscle or burn fat, contact me. Thank You!

Question:

Marc,

Thank you
John B.

Answer:

John,

I can and I will. 1st things first.. you gotta step back. Take a breather and start from Ground Zero.

#1: Sign up for the NoBull Bodybuilding Newsletter
http://www.nobullbodybuilding.com/nbb

Hate to send you to a website but truth be told, I wrote a very good 19 Steps to Build Muscle guide that will help along with a short course that goes along with it. Hands down, the best and least hyped piece in this nasty industry.

#2: My top 2 recommendations for an overall guide to get you started.

a) My own NoBull Bodybuilding system. I’m biased. Take it with a grain of salt but I get a lot of good feedback on it.

b) Burn the Fat Feed the Muscle. Hands down the resource for everything nutrition. I captured a lot of what’s in this book but I can’t come close to the detail. It’s different and worth it.

After that.. I recommend lot of other stuff from workout programs to mumbo-jumbo scientific stuff. Lotta decent stuff out there but truly without a good foundation, it’s all noise.

You need the basics. A solid foundation. Then you can build from there in any direction you so desire.

I’m keeping this note intentionally short so as not to stray off topic and confuse you even more.

Marc David
“The NoBull Muscle Guy”
www.nobullbodybuilding.com

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AtoZ Liquidation Sale

Date: April 3, 2009

I’m sad really that Lewis Wolk decided to close down his Total Body Makeover.  When I first picked up the All Star Secrets, it contained over 8 professional trainers entire 30 day workout programs.  That was my first REAL exposure to the muscle building side of my friend, Tom Venuto.

Anyway…. I learned a lot and it’s the single greatest compilation I’ve got on my shelves still.  Many people you’ve heard of got their first program starts inside these volumes and then branched out.

Now all I see is $97 DVD sets and crap membership sites without any content.  Or better yet, pay for a membership site that has publically available content!  That’s my favorite.

The U.S. probably has the larest percentage of fitness professionals and yet, our ovearll population is more unhealthy than 10 years ago.  It ain’t working folks!  When people make money the #1 reason to pursure a fitness career and sell their snakeoil, you can bet you won’t be getting too much out of it.

Yeah.. I’m slighly heated.

So I get this note from Lewis Wolk…

He says.. Marc

“Due to other commitments I have decided to retire my AtoZfitness  Total Body Makeover and focus on promoting other products that Sarah and I will be reviewing or have reviewed lately .

Before I remove AtoZfitness Total Body Makeover from the internet I am liquidating the entire 8 Chapter e-book plus all bonuses for $14.99 .

If you ever considered adding AtoZfitness Total Body Makeover to your e-book collection now is the time to do it before I pull the entire website from the internet.

Visit http://www.fitnessfiresale.com for more details on all the bonuses that you will receive for $14.99 .”

Apparently Lewis is not only giving away the Total Body Makeover edition but he’s throwing in the 2 All Star Trainer’s Secrets Volume 1 and 2?!

Let me put that in bullet points for ya…

* Total Body Makover

* All Star Trainer’s Secrets

I’m not sure how long this will be up.  I’ve heard it’s being closed down this week or somewhere in the next few days.  I wanted to do some huge promotion about it but I’ve been in a funky place lately.  And frankly…

Not telling you about this would be a dis-service.  It’s a very good product for an incredible cheap price.  You’ll spend more in printing costs than you will for all the information packed into these books.

Still.. I’m sad to see it end.  It’s a great idea.  And I was honored when Lewis asked me to contribute a chaper.  I remember getting the e-mail asking me to be part of it while pulling out of a gas station in Salt Lake City, Utah.  It was the start of my own awesome career.

Thank you Lewis.

Get your own copy before it’s no more.

www.FitnessFireSale.com

Marc David
“The NoBull Muscle Guy”
www.nobullbodybuilding.com

Photo Credit: Poolie

Over the last 10 years, cases of Chronic Kidney Disease (CKD) increased in the U.S. by ~30%.  Somewhere around 26 million Americans are afflicted with CKD according to the National Kidney Foundation.

The Kidneys Primary Job:

• filter blood
• excrete harmful chemicals

When the Kidneys are Damaged This Affects:

• to get rid of waste
• affects blood pressure
• bone strength can be compromised
• blood production can be affected

Not as a scare tactic but even low levels of kidney disease contribute to heart failure, arterial disease and strokes.

What are the Risk Factors for Kidneys:

• diabetes
• high blood pressure
• excessive weight gain
• smoking

The researches at Loyola University in Chicago found a potential new link between soda consumption and kidney disease.  This new study looked at data from over 9000 adults and suggested that women who drink two or more cans of regular soda a day are nearly twice as likely to show early signs of CKD.  This wasn’t true of men or diet soda drinkers.

High Frucotose Corn Syrup the Culprit?

Some resarches believe there is a link.  Others found it to be the phosphorus found in some sodas to be the problem.

Study or not, healthy living is part the education that I want to teach you.  What we’ve learned from all these studies and horror stories about alternative ingredients in food is merely that moderation in all things is best.  This doesn’t mean you can’t ever drink a soda!  But it does mean that if you are truly trying to live a better lifestyle, than having a habit of soda consumption, even diet, is not ideal.

Marc David
“The NoBull Muscle Guy”
www.nobullbodybuilding.com

Over the past few years, restaurants have taken a beating when it comes to eating healthy.  Fitness Professionals, including myself, preach that eating at home is the best way to go because it can be better for you and maybe cheaper.

Although restaurants have taken the blame for portion distortion, cookbook recipes have done some “supersizing” of their own.

A study published in the Annals of Internal Medicine looked at how classic recipes have changed during the past 70 years.    It focused on the Joy of Cooking because of the wealth of data and how the same recipe has changed over the years with new editions.  What they found was…

“Nearly 40% increase in calories per serving for almost every recipe reviewed.”

This was partically because of more calories per serving but larger portion sizes.

“That (calorie increase) is more insidious because that’s the sort of thing the average person wouldn’t notice, wouldn’t even think has happened over the years.” ~ Brian Wansink, studies director.

I could do a break down of every recipe … but I’m not going to.

I’m going with less.  I think you get the point.  If you use a cookbook, just ensure it meets you needs in terms of calories but portion sizes.

Pick up a copy of Muscle Chow today. I give it my highest recommendation, and it’s less than 16 bucks at Amazon.  There’s plenty of healthy recipes in there with the lean bodybuilder in mind.

Marc David
“The NoBull Muscle Guy”
www.nobullbodybuilding.com

P.S. - No offense to the Joy of Cooking.  My mom owns the 1969 edition and it’s used so much it’s falling apart.  Just be aware of the changes in home cookbooks.  They too can be causes of higher portions and higher calories.  Just raise your awareness to this possibility.

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If You Are a Bodybuilder and You Don’t Have This Book… Get It!

• If you are a bodybuilder looking for quick and easy to make recipes to build muscle and burn fat, this book is for you.
• If you are just somebody looking to eat healthy and needs quick and easy ideas in the kitchen that doesn’t involve being a sue chef, this book is for you.
• If you want to pack on mass and burn fat but the whole nutrition thing has your stumped, this book is for you.
• If you know you should eat but don’t know what to eat and even less how to cook it, this book is for you.
• If you don’t have a lot of money to spend but need some ideas, this books is for you.

My Muscle Chow Story

Before I found this, I kinda went from website recipe to website recipe. Or to overly complicated cookbooks that were not for bodybuilders trying to get lean or build muscle. Greg Avedon nailed it with this and wrote to the married guy or single guy who can’t cook but wants to cook something in order to build muscle. It was so incredibly simple to follow. I am not a cook or chef by any means. My biggest accomplishment was grilled chicken and burgers. This is so stinking simple to use. It doesn’t have a ton of ingredients and you’ll find that many of the recipes use the same foundations. Meaning, less big trips to the store. Many of them are only 4 steps. They taste great and are low in fat and sodium. Perfect for that lean look.

It’s not that I didn’t know what to eat.  It’s not that I didn’t know how to cook it.  My main problem is similar to many of you.  I get too caught up in making this sport or lifestyle more complicated than it needs to be.  I want something easy to make, that tastes good that doesn’t take 60 minutes to do.  I don’t want a huge mess in the kitchen and I don’t want to be in the kitchen for 2 hours each time.  I don’t like to cook.

The biggest problem anybody will face when it comes to building muscle, burning fat and making the changes they need to enhance their body is all done thru nutrition.  And the biggest problem we all face, unless you are OCD or love to cook is that you don’t have too many ideas and cooking isn’t enjoyable.

Cooking Isn’t Enjoyable (to me and maybe to you)

I’m not a food person.  As Tom Venuto said in his Body Fat Solution, people he’s interviewed see food as fuel.  A way to get the energy necessary to live and workout.  But that’s it.  I see food as fuel.  I don’t like cooking or else I’d not have issues with eating often, eating enough and having plenty of cooking ideas.

My guess is that you don’t like to cook either!  You don’t like being in the kitchen for hours.  You have  few ideas but not nearly enough.

But if you do like to cook but just don’t know what to cook that fits into the category of healthy, this book will solve it for you.

It’s your guide to leanness and your guide to packing on muscle.  As much as that sounds crazy, it’s the only thing in 10 years that literally changed my life in the kitchen.

“Do you sit down to every meal with a calculator in hand?  No?  Me neither.  Any diet that requires more than basic counting skills is a diet that is way too complicated and will ultimately fail.” - Page 3 of Muscle Chow

A Small Sample:

The Key Lime Pie that I pulled out of Muscle Chow took hardly any effort to make and was arguably the healthiest dessert you could have given the circumstances.  Those circumstances being I love Key Lime Pie!  But it’s proof that cooking can be quick and easy.

There’s over 150 healthy recipes in Muscle Chow.  They are broken down into several categories.  It’s more than enough ideas to get you lean and muscular.  In fact, too many ideas is a bad thing.  It leads to indecision and in the bodybuilding world, too many choices means you can’t plan for your specific needs.

The real secret to meal planning is advanced planning.  Knowing what you will eat before you eat it.  Not tracking it after the fact and realizing at 9:00pm that you’ve missed your target by 1000 calories or ate too much.  Planning in advance is key and having easy to make meals that are geared towards your goals is what this book is about.

What Makes Muscle Chow Different?

It’s not just a cookbook.  It’s not a diet.  It’s easy to make healthy recipes that fit into a healthy lifestyle.  You can use it to burn fat, build muscle.  It’s not complicated.  It’s low in sodium which is a factor for some.  It’s lower in fats but higher in healthy fats.

If you don’t have Muscle Chow, go get it.  It’s a fantastic resource, well written and should be in your kitchen right now.  And you can pick it up at Amazon or Barnes and Nobles for under $20.00.

To Your Health,

Marc David
“The NoBull Muscle Guy”
www.nobullbodybuilding.com

P.S. - I wish it was a sprial book as I’ve got 2 copies.  And both are coming apart at the seams because I use it that much.

Ever wonder how some supermodels can keep their shape all year?  There’s lots of theories.  From hard work to plastic surgery to fad diets, not eating and crazy herbal supplements.  Maybe it’s a little bit of all of that and then some.  Who knows.  But what I do know is that supermodels don’t drink these shakes.

Ordered by Calories:

5.  Baskin-Robbins Berry Pomegranate Banana Fruit Blast Smoothie (large)

• 1,020 calories
• 1.5 grams of fat
• 232 grams of sugar

You gotta wonder if they put Pomegranate in there for a later marketing ploy to say it’s healthy because of the anti-oxidant properties.  Just my guess.

4.  Cosi Gigante Double OHI Arctic

• 1,033 calories
• 35 grams of fat
• 177 grams of carbs (I’d guess mostly simple sugars)

3.  Jama Juice Peanut Butter Moo’d Power Smoothie

• 1,170 calories
• 30 grams of fat
• 169 grams of sugar

2.  Baskin-Robbins York Peppermint Pattie Shake (large)

• 2,210 calories
• 103 grams of fat (57 saturated)
• 281 grams of sugar

1.  Baskin-Robbins Heath Shake (large)

• 2,310 calories
• 108 grams of fat (64 saturated)
• 266 grams of sugar

Source: Muscle & Fitness, March 2009; p.54

Should companies be allowed to produce such utter crap?  I understand the freedom of choice but ONLY if the person choosing has a clear understanding.

My point is… if you told somebody you were going to get one of these shakes, they might know it’s “bad” for you but what they may not know is just how bad or that 75% of your daily calories are being consumed in a liquid form.  You might know it’s not good for you but many people don’t know the degrees of bad.

It would be unfair to leave you without a good shake solution so here’s just one of my favorites that I think tastes really good, nice chocolate flavor and icy.

So here’s my alternative to any of the above options…

Chocolate Almond Mocha Blast

Ingredients:

• 1/2 cup fat-free milk
• 1 level tablespoon instant coffee
• 10 unsalted almonds
• 1 tablespoon lecithin granules
• 2 packets (2 grams) stevia or other sugar alternative
• 1 cup crushed ice or 6-8 ice cubes
• 2 level scoops chocolate whey protein powder (or your favorite flavor)

How to Make It:

Step 1: Put everything except the ice and protein powder into a blender.  Blend on high until fully mixed.

Step 2: With the blender on medium, add the ice and protein powder.  Blend on high until fully mixed.

Makes 1 Serving….

Nutritional Facts for the Chocolate Almond Mocha Blast

Per serving: 393 calories, 47 g protein, 24 g carbohydrates, 10 g total fat, 1.5 g saturated fat, 2 g fiber, 55 mg sodium

If you want other alternatives to the above and some really good bodybuilding meals, weight gain shakes and healthy meals that are super easy to make… I would recommend you take a look at this book.

Men’s Health Total Fitness Guide 2008 Muscle Chow

Before I found Muscle Chow, I kinda went from website recipe to website recipe. Or to overly complicated cookbooks that were not for bodybuilders trying to get lean or build muscle. Greg Avedon nailed it with this and wrote to the married guy or single guy who can’t cook but wants to cook something in order to build muscle. It was so incredibly simple to follow. I am not a cook or chef by any means. My biggest accomplishment was grilled chicken and burgers. This is so stinking simple to use. It doesn’t have a ton of ingredients and you’ll find that many of the recipes use the same foundations. Meaning, less big trips to the store. Many of them are only 4 steps. They taste great and are low in fat and sodium. Perfect for that lean look. Nutrition is 80% bodybuilding as Vince Gironda once said. Armed with this, I cannot go wrong. Awesome book. Changed my life in the kitchen.  Check out Muscle Chow.

To Your Health,

Marc David
“The NoBull Muscle Guy”
www.nobullbodybuilding.com

According to a new survey conducted by Ipsos-Public Affairs for the Council for Responsible Nutrition, a full 51 percent of supplement users indicated that the economy will likely not change their supplement-purchasing habits.

Survey results also showed that of the 51 percent who don’t plan on cutting back their supplement routine, 13 percent of dietary supplement consumers went further to say that supplements are “an essential part of my wellness regimen, and I cannot do without them.”

“It’s encouraging to see that, despite the current economic climate, such a large percentage of adults are continuing to invest in their health by including dietary supplements as a part of their wellness regimen,” said Judy Blatman, senior vice president, communications, CRN. “Engaging in preventative health measures today, such as incorporating supplements into a healthy lifestyle, may help avoid potential healthcare costs down the road.”

What Other Supplement Users Will Do:

• 30% said while they will continue to use, purchase price will become a more important factor.
• 13% said if the downturn continues, they will continue to purchase but less in the future.
• 6% said supplement usage is a luxury and can do without them in economic hardships.

Question: What Will YOU Do?

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Question: I recently decided to start to train to for a Triathlon for 2011-2012 and in addition I would like to begin a cutting regiment to tone my body. Can you share any tips or training regiments that can help me to reach my goal?

Michael Gruen

Answer:

See the podcast link below.

Most people I know are freaked out by the latest rounds of economic news.  Our current situation has been labeled as the next Great Depression, the lame-stream media gets more hyped up by the second, and it seems that on any street corner, you’ll unavoidable hear a conversion between two or more people who are frozen with fear like Chicken Little in the Sky is Falling.

There is no denying that the economic crisis creates real world problems both financially and mentally for a massive number of people.  So what’s my role?

I’ve put myself forward as a fitness authority, so how am I going to live up to that challenge?  I eat a lot of food myself, especially when I am trying to gain weight.  Food isn’t cheap!  And it’s getting more expensive by the month.

Here’s just three ways cut your grocery bill and still eat high-quality, fat-burning foods.

1.  Take a List and Follow It

Never shop without a list.  Dieticians estimate that 40 percent of supermarket purchases are made on impulse.  According to best selling food author and NYU professor Marion Nestle, 70 percent of shoppers bring lists into the supermarket, but only about 10 percent stick to them.  Developing a standard list of foods to replenish weekly will save you money by avoiding purchasing an excess of food that might spoil and go to waste. It will also help you avoid impulse purchases of foods you didn’t need. By the way, planning your shopping can also help you avoid unnecessary trips to the store, which saves you time as well as gas money!

2.  Don’t Write Off The High End Stores

I love my local Safeway and Costco. They have bulk items and their deals are super. However, Whole Foods (Whole PayCheck as I often call it), sometimes has deals on particular items that are even cheaper than the discounts at the bigger chain stores. Don’t loyally stick to a single store and ignore the potential savings that might be happening at other stores in your area.

3.  Free Grocery Store Coupon Sites

These are some of the most popular coupon sites I’ve found. Unlike other frustrating sites that ask for an e-mail address and then spam you to death, these websites give you printable coupons with great deals, without all the excessive email. Suggestion: use a secondary email address to keep your main email safe, just in case.

•    Coupons.com
Enter your zip code and find printable coupons for your area.
•    CoolSavings.com
Offering food coupons for online and brick & mortar shopping.
•    SmartSource Savings Network (www.coupons.smartsource.com)
Comprised of leading grocery and retail chains, newspapers, lifestyle websites, interactive companies and others bringing online savings to you. Printable coupons available.
•    Upons (www.upons.com)
Offering free grocery coupons, special promotions and product samples. Local coupons available.

•    CouponSaver (www.couponsaver.org)
Coupon codes and promotional codes for all types of items.

At the end of the day, the question of whether or not you can afford to eat healthy. What matters is that you have an opportunity to eat healthy and save some money.  Just grabbing what seems like a good deal or healthy foods is not going to work anymore.  It never really did.  Spending just a few minutes planning and taking a list will immediately garnish you some fantastic cost savings.

If you liked this, you’ll love the 10 page, 2 part series that I wrote exclusively for the Burn The Fat Inner Circle

Apparently you can have an entire month to test drive Tom Venuto’s Burn The Fat Inner Circle website for only $1.00…

Marc David
“The NoBull Muscle Guy”
www.nobullbodybuilding.com