Monthly Archives: June 2013

Whole Wheat Pizza/Stromboli Dough

5 ½ cups of ‘Whole Wheat’ flour
2 Teaspoons of salt
Extra Virgin Olive oil
1 Tablespoon or Packet of yeast

Your Process –
1. In a mixer whisk together 2 cups of cold water, tablespoon oil and yeast for five minutes
2. After the five minutes connect dough hook attachment and on low speed add flour and mix for five minutes
3. After five minutes turn the mixer up by one speed setting and mix for additional 5 minutes.
4. After a total of fifteen minutes add a tablespoon of oil and salt. Transfer to large bowl and cover with plastic and towel.
5. Let the dough rise for 1 ½ to 2 hours and use in your favorite recipe.

You can use this dough to make pizza or Stromboli.



Lactic Acid supplement !

Looking for an all natural supplement that burns fat and builds muscle?  I think you should look into exercises that increase your lactic acid production.  There are intense exercises that literally leave your muscles burning.  So you want to build muscle and burn fat?  Try some high producing lactic acid exercises and you’ll notice a difference ASAP.


BOCK BOCK breakfast FTW

Did you kill a workout last night?   Need to start your day off with a lot of protein?


  boc boc

 Then try my BOCK BOCK breakfast ……


 What you’ll need –

3 Eggs (I usually do three whites and two yolks)

1 Chicken Thigh or Chicken Breast

Salt & Pepper to taste

 I usually cook the chicken first because it takes the longer.  You can cook the chicken three ways

  1. Put it in a food processor,  grind it up a bit with some onion and cook it like sausage
  2. Cube the chicken and cook it up in a pan
  3. Just cook the whole piece

Once the chickens done transfer the chicken to a plate and cook your eggs your favorite way.  I prefer scrambled but I’ve also cooked them sunny side up and the chicken is super good with the yolk. 



Get to know Muscle Hypertrophy

Muscle hypertrophy causes increase in muscle size but more importantly it increases strengh.  Muscle hypertrophy is something you need to achieve and it can be achieved or stimulated in two ways.  Moreover the way you stimulate it will result in different outcomes, one will increase size and one will increase strength.

Stimuli 1 – Sarcoplasmic

Sarcoplasmic stimuli will increase the size of the muscle and be less focused in increasing strength.    This is usually done by doing 12-15 reps.  So if you’re looking to increase size train in the 12 -15 range, eat lots of food and you will increase size without gaining much strength.  This is great for burning fat and the beach body but if you also want to increase strength you need to add mayofibrillated training in there as well.

Stimuli 2 – Mayofibrillated

Mayofibrillated stimuli will increase strength and be less focused on increasing size.  This is usually done by doing 2-6 reps of your maximum weight.

Let’s put it all together-

At a very high level keep in mind it’s impossible to just stimulate Sarcoplasmic without Mayofibrillated and vice versa.  I think knowledge is power and what I gained from this research is that if I need to burn fat and increase muscle size I will focus my workouts  in the high rep range (Sarcoplasmic range).  If I’m looking to increase overall strength, I’ll incorporate more low rep, maxing out exercises (Mayofibrillated range).    My take away is that it’s great to have a mix but if I go three months with a workout plan that more focused towards Sarcoplasmic I’m going to change that so for the next three months I’ll focus more on Mayofibrillated.  I think that’s the best way to keep your body balanced and it also keeps me from getting bored of the workouts.    Now get out there and attempt to remember these big words…..