Friday, February 5, 2016

6 Paleo book "Diet"

  • The PaleoHacks Cookbook – Over 125 Full-Color, Mouth-Watering Recipes
  • The PaleoHacks 30-Day Jumpstart
  • The Eating Paleo at Restaurants Guide
  • The Paleo Foods and Fails Guide
  • The Paleo 4X Cookbook
  • And The One-Month Paleo Meal Plan
          More Info!  


  The PaleoHacks 30-Day Jumpstart

Don't want to wait? Want to get started getting the health results you want immediately? Then this Jump Start guide is for you.

This jump start guide will get you started on your Paleo Diet journey, and make sure that you are able to actually make a permanent, positive change in your health.

With this guide, the struggle to reach your health goals will end. When you pick the right foods and approach your health properly, your quality of life - from your energy levels, happiness, sex drive, and more, will improve.

So if you want to dive right in and get going as fast as possible, make sure to read this bonus.

The Paleo Foods and Paleo Fails

One of the biggest complaints people have about the Paleo Diet is that there is a lack of food choices. Well let me tell you - with this program you will NEVER have a lack of choices. Just from expanding vegetables alone, you add hundreds of delicious meal combination opportunities.

With this food guide, you'll have a complete list of foods to choose from, and open up new delicious meals for you to eat!

This guide will give you:
  • The complete list of healthy, delicious paleo foods
  • A list of foods and their seasonality (so you know which foods are fresh any time of the year)
  • Your Paleo Shopping List - so you know exactly what to get at the store
This guide is worth the price of the cookbook alone - but it's yours FREE with your copy of the Paleohacks Cookbook.

Eating Paleo at Restaurants

As you go through your Paleo journey, inevitably you're going to go out to eat. Instead of struggling to pick the best paleo meals on the menu, we've created this guide to show you how to eat at restaurants without any issues.

This guide will show you:
  • How to eat at restaurants and stay Paleo
  • Sample meals you can order at restaurants
    (delicious AND available almost anywhere)
  • How to avoid foods that secretly have gluten or dairy in them
    (And how to ask your waiter to make sure they don't mess up!)
By the end of this manual, instead of potentially dreading going to restaurants and staying Paleo, you'll look forward to it.

The Paleo 4x Cookbook

If you hate spending time in the kitchen, and just want to get in and out with a delicious, paleo friendly meal, this cookbook is filled with recipes that use JUST 4 INGREDIENTS. These recipes include some from the most experienced eaters in our Paleohacks community.

This book will give you:
  • 65 easy, quick paleo recipes that you can cook anytime
  • Your freedom back - you'll save hours and hours in the kitchen.
  • The end to struggling for ideas to create quick healthy meals - you'll never be at a loss for what to make in the kitchen.

One-Month Paleo Meal Plan

In this final free guide, we'll give you our entire meal plan with 125 delicious recipes from the Paleohacks Cookbook. Whether you're just getting started or a seasoned veteran, this guide will show you exactly what to eat and how much to eat. You just choose when you want to eat it!

With this guide - you won't have to think at all when it comes to the Paleo Diet - everything will be laid out in front of you in easy, simple to follow steps.

The PaleoHacks

Over 125
Mouth-Watering Recipes


Wednesday, January 27, 2016

Top Personal Trainer Reveals...

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Saturday, January 23, 2016

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Tuesday, September 22, 2015

20-Minute Upper-Body Workout

20-Minute Upper-Body Workout



1. Push-Ups

Full or on knees (20 reps)

2. Knee-Ups

Stand and quickly alternate lifting right and left knee to hip height. (Do as many as you can for 1 minute.)

3. Goal-Post Press

Extend arms out to sides at shoulder height, elbows bent 90 degrees, palms forward. Raise arms over head, then lower to start. (30 reps)

4. Jumping Jacks

(30 reps)

5. Upper Bells

Stand with feet shoulder-width apart, knees slightly bent. Place fingers behind head and bring right elbow toward right hip, then left elbow toward left hip. (25 reps per side)

6. Jab/Cross

Stand with feet shoulder-width apart, left foot forward, knees slightly bent. Jab forward with left fist, then cross over with right fist. (Do as many as possible in 1 minute.) Switch sides for second circuit.

7. Planks with Cross-Overs

Begin in full push-up position. Pull right knee toward left elbow, keeping abs tight and back flat; return to start and repeat, alternating sides. (15 reps per side)


Peanut Butter & Banana Pancakes


The Lose 10 Pounds in 30 Days Diet: Low-Calorie Breakfast Recipes

Yep, you can eat waffles and bagels and still lose weight! Begin your day with these healthy, low-calorie breakfasts, and then eat healthy for the rest of the day with the lunch and dinner recipes in this diet for a total of 1,500 calories a day.

By Dawn Jackson Blatner, RD


Chris Gallo

Peanut Butter & Banana Pancakes

  • 1/2 small banana, chopped
  • 2 teaspoons peanut butter
  • 1/3 cup prepared whole-grain pancake batter
  • 1 teaspoon honey

Make It
Add banana and peanut butter to batter. Cook pancakes and serve with honey drizzled on top.

mass gainer Vs. whey


(I want to know also your personal opinions on these types products, have your say ..)

I personally use them all, and I noticed that with a proper diet, that the effects of fatigue and muscle tone, to the type of exercise that I do (toning) are equal.

the only discordant note, and with the whey (I skake everything with milk) I found intestinal pain.
while the gainer give me a sense of indigestion.

the whey and the mass gainer are two different products but they can achieve the same result in my experience with my exercises.

two different testimonies that I found on the web andi liked them:

Jordan Ryan, Started for sports, stayed for the blood pump addiction.

To be honest, at 110 pounds you're a long ways away from gaining enough weight to have "muscles sticking out of your body" in a manner which one might find offensive.

Back in high school, I had difficulty gaining weight past my natural plateaus. I tried a number of different things including muscle milk and other whey supplements. In high school what worked best for me was literally eating whatever was lying around. In high school my metabolism was just too high, so I needed to focus on ingesting 6,000-8,000cals/day to move from 160lbs to 210lbs over the course of 2 years for sports. 

In order to gain weight, you're probably going to have to take a hit on your body fat composition for a little while, don't worry about this though—it'll naturally slough off as you resume your natural diet, and you'll keep your added muscle mass so long as you maintain a decent protein intake.

If you want a more natural solution to gaining weight, I would recommend simply supplementing your current diet with LOMAD or GOMAD.

LOMAD - Liter of Milk a Day
GOMAD - Gallon of Milk a Day

Try LOMAD first to see how it affects your body. If necessary I would recommend checking out lactase pills in order for your body to process the amount of lactose you'll be pumping into it.

I tried this method about a year ago and successfully added on ~25lbs over 2 months (from 195lbs to 220lbs). A good portion of it was indeed muscle mass, but I did gain a decent amount of fat with it, so be mindful that you will gain some fat, but I'm betting that your metabolism is so high you will burn it off pretty quickly when you take a break from the LOMAD.

I hope this gives you some ideas.


Howie Reith, I work out

As long as you are not taking steroids, you will never suffer the "huge muscles sticking out of my body" problem. In spite of how the various supplement companies market themselves, if you're not on drugs, you're never going to look like Arnold. So don't worry about that. Lift heavy weights regularly and intelligently and you will look healthy and fit, not like a massive muscular beast.

Mass Gainers

Mass gainers are advertised to "hard gainers" and tend to be full of junk calories. I would not recommend them. Get the bulk of your calories from food and use a supplement to give you the sufficient protein you need for muscle growth. Focus on calorie-dense food, such as red meat, grains like brown rice and quinoa, multigrain pasta and bread, bananas, whole-fat dairy, avocado, white and sweet potatoes, oils with primarily unsaturated fat like olive oil, and nuts, like almonds.

Protein Supplements

There are a variety of different kinds of protein powders made from a variety of sources. Your three best sources are whey, casein, and egg. I would not recommend soy or hemp unless you are vegan. There are three forms you can buy them in - concentrate, isolate, hydroslysate.

The main difference to keep in mind between the three sources is the rate of absorption into the body. Whey absorbs fastest, egg slowest, with casein in between. I tend to favor whey protein immediately after a workout to rapidly give my body the protein it needs to repair my muscles. I prefer egg protein as a standard supplement to make sure it has sufficient protein available in general.

Concentrate is the cheapest and and least processed form of whey protein. It can range from 35 to 80% protein depending on quality. A higher percentage is generally better. Check the ingredients list. Some unscrupulous supplement companies fill their powders with flour and other cheaper fillers. Watch for these.

Isolate removes the fat and lactose and will tend to be around 90% protein.

Hydrolysate is a partially predigested form of whey protein that is extremely easily absorbed by the body. It is also free of allergenic substances found in milk products.

Personally I use Optimum Nutrition 100% Whey Gold Standard which is a mixture of isolate and concentrate. If you want something cheaper, I don't know of any particular reason why you should not go with a basic concentrate unless you have poor reactions to lactose or dairy in general. In that case, an isolate will probably work better for you.

 More answ. :

Monday, September 21, 2015

Waffles with Blueberry Maple Syrup

The Lose 10 Pounds in 30 Days Diet: Low-Calorie Breakfast Recipes

Chris Gallo

Waffles with Blueberry Maple Syrup

  • 1/3 cup frozen blueberries
  • 2 teaspoons maple syrup
  • 2 whole-grain waffles
  • 1 tablespoon pecans

Make It
Microwave blueberries and syrup together for 2 to 3 minutes, until berries are thawed. Toast waffles and top with warm blueberry syrup. Sprinkle with pecans.