OVER 40 MUSCLE

I don’t know how many have picked up the current issue of Muscle & Fitness. This month’s issue has a huge section devoted to nutrition (don’t they all?). This one was a little different that the others.

Beginning on page 144, the magazine lists the basics of bodybuilding nutrition. This is an excellent tool for any beginner or seasoned lifter. They take all the basic bodybuilding foods and tell you what they do (whether they are good for building mass, loosing body fat, eat pre or post workout and so on). All the foods are broken down by category and even have a breakdown of carbs, protein and fat content.

Here is what I liked. It not only covers the basic foods but covers best beverages, best foods out of a can, best breads, pasta and rice, best breakfast foods, best deli meats, best snacks, best flavor enhancers and even best fast foods. Even better, when applicable, they give their choice as the best brand to buy. This is the first time I have seen anyone specifically name a brand as “best. I can really see this helping me next time I go to the grocery store. I hate reading food labels but in this lifestyle it is a necessity. I easily get confused trying do decide which is better. This will help take some of the guesswork out of it. I was glad to see that some of the brand name items I have been eating made the list. Not bad for a newbie, huh?

Speaking of fast foods (a no-no in certain bodybuilding circles), I was surprised to see what made the list. I know they would be a last resort for some people but I am going to make them part of my cheat day. Now I can cheat and still eat somewhat healthy. Check out some of their fast food suggestions.

Burger King: Tendergrill Chicken Garden Salad, Tendergrill Chicken Sandwich (no sauce)

McDonalds: Asian Salad with Grilled Chicken, Premium Grilled Chicken Classic Sandwich.

KFC: Tender Roast Chicken Sandwich (no sauce), mashed potatoes (no gravy).

Subway: Club Sandwich and Sweet Onion Chicken Teriyaki Sandwich

Taco Bell: “Fresco Style Spicy Chicken soft taco. Taco Bell has 14 other “Fresco Style items are less than 10g fat.

Wendy’s: Plain baked potato (skip the butter and sour cream), chili (boasts a whopping 35g carbs and 25g protein with only 9g fat)

I just thought this was worth mentioning. If you get a chance, check out the full issue.

Ready in less than 20 minutes.

1 8oz. fresh or frozen salmon fillet, cut 1" thick
1 teaspoon finely shredded lemon peel or orange peel
1 tablespoon lemon juice or orange juice
1/8 teaspoon black pepper
1 clove garlic, minced
1 tablespoon sliced green onion
1 medium orange, peeled and sliced crosswise

1. Thaw the fish (if frozen). Rinse the fish; pat dry with paper towels. In a small bowl stir together lemon peel, lemon juice, pepper and garlic.

2. Preheat broiler. Place fish on a greased broiler pan (PAM or the like). Brush with half the lemon juice mixture. Broil 4" from the heat for 5 minutes. Using a wide spatula, carefully turn fish. Brush with the remaining lemon juice mixture. Broil for 3-7 minutes mre or until the fish flakes easily with a fork.

3. Cut the fish into 2 portions. Sprinkle with the green onion and serve with orange slices.

Nutrition Facts per Serving: 226 calories, 10g total fat (2g sat. fat), 70mg chol, 54mg sodium, 9g carbs, 2g fiber, 25g protein.

Taken from Better Homes and Gardens, "Easy Everyday Low Carb Cookbook", page 188.

I finally found a workout log that I like. I had been printing all my stuff out on the computer and taking it to the gym in a big notebook (can you say Geek?). Anyway, I was at the bookstore yesterday looking for something else and stumbled across this one.

I also found a book on the discount table that interested me. It was marked down to almost nothing so I scarfed it up too. Can’t have too many nutrition resources.

Have a great weekend. I will start a new 8 week workout routine Monday. More on that next week.