Exercise of The Day: Olympic Bar Standing Reverse Curls

Starting Position: Stand with your feet shoulder width apart and a slight bend in your knees. Grip the bar with your palms turned down, and allow the bar to hang down in front of you. Allow your wrists to bend down as far as possible.

Movement: - Exhale while curling the bar up as far as you can, moving only your wrist.  Inhale as you slowly lower the bar back down to the starting position.  Repeat as required.

Brought to you by: PHIL’S FITNESS FOUNDRY - Online Personal Training and Workout Programs…Build The Body You’ve Always Wanted and Deserve!

Exercise of The Day: Smith Machine Narrow Grip Chest Press

Starting Position: Position a flat bench in the Smith machine and lie on it with your feet flat on the floor. Adjust the bar so that is directly above your chest. Unlock the bar and grasp with your palms 8-10 inches apart, turned away from you. Lower the bar so that it is close to your chest.

Movement: - Exhale while pressing the bar up until your arms have just a slight bend in them.  Inhale as you slowly lower the bar to the starting position.  Repeat as required. Rotate the bar back into a locked position, once complete.

Brought to you by: PHIL’S FITNESS FOUNDRY - Get the body that you deserve!

Exercise of The Day: Single Upper Cable Curls

Starting Position: Attach a handle to an upper pulley and stand facing it. Grip the handle with your right hand, palm turned up.

Movement: Exhale as you curl the handle down towards your shoulder. Inhale as you slowly lower the handle back up to the starting position. Repeat as required on other side.

Brought to you by: PROGRADE Nutritional Supplements and PHIL’S FITNESS FOUNDRY - Get the body that you deserve!

Exercise of The Day: Hammer Strength Alternating Iso Pulldown

Starting Position: Position yourself in the machine with your chest against the pad and your feet flat on the floor. Grip the handles with your palms turned down.

Movement: Exhale as you alternately pull the handles down, pointing your elbows back until the handles are on either side of your chest. Inhale as you slowly return the handles back up to the starting position. Repeat as required.

Brought to you by: PHIL’S FITNESS FOUNDRY - Get the body that you deserve!

Exercise of The Day: Slant Board Leg Lift

Starting Position: Lie on your back on a flat slant board and grip the support pad behind your head with arms outstretched. Raise your legs straight up.

Movement: Exhale as you lift your hips off of the bench and press your legs up as high as you can. Inhale as you slowly return your legs back down to the starting position. Repeat as required.

Brought to you by: PHIL’S FITNESS FOUNDRY - Get the body that you deserve!

Exercise of The Day: Incline Dumbbell French Press

Starting Position: Sit on an incline bench with your back against the pad and your feet flat on the floor. Hold a dumbbell in each hand on either side of your head, palms turned in. Bend your elbows and allow the dumbbells to hang down behind your head.

Movement: - Exhale as you straighten your arms while pushing the dumbbells above your head. Exhale as you slowly return the dumbbells back down to the starting position.  Repeat as required.
Brought to you by: PHIL’S FITNESS FOUNDRY

Exercise of The Day: Calf Machine Shrug

Starting Position: -Step into a standing clave raise machine backwards so that your back is toward the stack of weight.  Position the machine so that the pads rest on your shoulders, cross your arms down in front of your body and tuck your chin down, Keeping your back straight.

Movement: - Exhale, as you lift or shrug your shoulders to the highest possible position, hold the position briefly.  Inhale as you slowly lower the weight to the starting position.  Repeat as required.

Brought to you by: PHIL’S FITNESS FOUNDRY: Online Personal Training and Nutrition Programs - Get the body that you deserve with a customized workout program.

Exercise of The Day: Olympic Bar Stiff-Legged Deadlifts

Starting Position: Grip the bar with your palms turned toward you and your arms straight so that the barbell is hanging directly below your shoulders. Bend at your waist keeping your back and legs straight.

Movement: - Exhale as you raise yourself to a standing position, holding the bar at your waist.  Inhale as you slowly lower the bar back to the starting position.  Repeat as required.

Brought to you by: PHIL’S FITNESS FOUNDRY: Online Personal Training and Nutrition Programs - Get the body that you deserve with a customized workout program.

Exercise of The Day: Upper Pulley Cable Chest Press

Starting Position: Attach a handle to two upper pulleys and stand with your feet shoulder width apart between them. Grip both of the handles at shoulder level with your palms turned down.

Movement: Exhale as you press the weight away from you until your arms have just a slight bend in them. Inhale as you slowly return the handles back to the starting position. Repeat as required.

Brought to you by: PHIL’S FITNESS FOUNDRY: Online Personal Training and Nutrition Programs - Get the body that you deserve with a customized workout program.

Today, I just wanted to share with you my special muscle meal of the week, and it actually comes in the form of a salad.

I know the ladies will love this idea, but for all of you guys out there that think eating a salad makes you less of a man… Well, you haven’t tried the ultimate “salad on roids” yet!

Keep in mind that this salad is not low in calories. It’s not low in fat. It’s not low in carbs.

And guess what…that’s the whole point!

It’s not low in anything, but it sure as hell is HIGH in everything under the sun that’s good for your body… just about every vitamin, mineral, antioxidant, and phytonutrient on the planet! And that means your body will receive all the nutrition it needs to maintain optimal hormonal balance, function at it’s highest capacity, keep your appetite satisfied for hours, and prevent any unwanted cravings.

Keep in mind that last point… when you fill your body with all of the nutrients it needs on a daily basis, you pretty much totally eliminate cravings! This happens because your body is satisfied and doesn’t need to crave any more food, because it has all of the nutrients it needs.

I’ve experienced this myself. Years ago, I used to crave sweets ALL THE TIME. But now that I eat the balanced diet that I do these days, I can’t say that I’ve had a craving in at least 5 years! No joke.

Alright, here’s the recipe:

The Ultimate Muscle Salad

* approx 1 cup spinach leaves
* approx 1 cup mixed leaf lettuce
* shredded carrots
* 1/2 of a ripe avocado, diced
* 2 hard boiled eggs, diced (preferrably organic, cage free)
* 3 Tbsp chopped pecans
* 1/4 cup dried cranberries
* top with homemade dressing made of balsamic vinegar, extra virgin olive oil, and Udo’s Choice Oil Blend (3/4 of total liquid should come from the vinegar)

Mix it all together and you’ve got one delicious and ridiculously nutritious salad. For an extra shot of antioxidants, wash it all down with some homemade iced green/white/oolong tea lightly sweetened with the natural sweetener Stevia or a little touch of raw honey.

Alright, now let’s look at the approx macronutrient breakdown:

Prot: 23 g., Carbs: 46 g., Fiber: 12 g., Fat: 45 g., Calories: 640

Now before you throw your arms up in disgust and call me crazy for recommending such a high fat, high calorie meal, keep in mind to scale back the portion sizes for your own caloric goal. The portions above are simply the portions that I use considering that my maintenance caloric intake is around 3000 calories/day. If your maintenance is 2000 calories/day, then scale back the portions accordingly.

Also, I don’t care about the high fat content of this meal… because every last gram of the fat in this meal is VERY healthy… from the pecans, the olive oil, the Udo’s oil, the fresh avocado… and yes, even the fat from the egg yolks is good for you!

All of this healthy fat makes it a very hunger-satisfying meal, causing you to eat less for the remainder of the day (that’s right… no cravings later that night!).

How about the carbs? Well, out of a total of 46 grams, you’ve got approx 12 grams of fiber. That’s a pretty good ratio. Also, the healthy fats and protein in this meal will slow down the carbohydrate digestion, giving you a healthy glycemic response and steady controlled blood sugar.

Alright, so you’re probably also wondering why there isn’t a larger amount of protein. After all, protein is all the rage with bodybuilders, right.

Well, actually 23 grams isn’t too shabby, especially considering 14 grams of that comes from the highly bioavailable protein from the hard boiled eggs. Also consider that this meal has a whole lot of healthy fats, which increases the utilization of your protein. This happens because your body does not need to use your protein for energy, and can instead use it for muscle building & maintenance, and all of the other various functions that amino acids are needed for in the body.

Overall, with this meal, you’ve got a great mix of healthy fats, good fibrous carbs, quality protein, and a huge diversity of vitamins, minerals, antioxidants, and other trace nutrients.

If you enjoyed this idea today, feel free to fwd this link to your friends, family, and coworkers that might enjoy it.

If you liked this healthy lean-body meal idea, there are 84 other healthy and quick meal ideas in my popular Truth about Six Pack Abs Manual. If you don’t already have a copy, check out some of the Truth About Abs reader reviews right now.

I’ll be back in touch soon. In the meantime… train hard, eat smart, have fun, and enjoy life!

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - TruthAboutAbs.com & Busy Man Fitness .com