Healthy Egg McMuffin

Ever since I saw the original McDonalds Egg McMuffin I've making my own, home-made version that tastes just like it!

This is a great and quick meal to make, and it's loaded with protein.

It's also an effective way to satisfy your fast food cravings.

Enough talk, let's get on with the recipe.

You will need:

• One egg
• 2 Slices of Smoked Turkey Fillet
• 2 Slices of Cheddar
• One English Muffin(preferably whole grain)

optional:

• margarine/butter

note:You can pretty much use any meat, to substitute the Turkey Fillet, like bacon, pork fillets etc.

And instead of an English Muffin, you could use just plain bread, hamburger buns etc.

1. Get your pan heated up(throw in some butter in there if you're bulking and can afford the calories).
2. Get your turkey in there, and let it cook for a couple of minutes, so it gets somewhat crispy.Then take it out of the pan and put it somewhere nearby, as you will need it again soon.
3. Start frying your egg.
4. Once your egg is done, put the turkey slices on-top of each other and put them back in the pan.
5. Place the egg over the turkey.
6. Take your slices of cheese and place them on top of the egg.
7. Everything should stick together nicely, move your sandwich "core" onto a plate.
8. Toast your English muffin, put some margarine on it if again you can afford the calories.
9. Finally place your "core" between your bread.
10. And enjoy your home-made Egg McMuffin.

Nutritional info for one sandwich:

• 345 Calories
• 23 Carbs
• 15 Fats
• 28 Protein

note:Keep in mind that these depend heavily on how big your slices are, what kind of cheese you're using, how big your egg is, what kind of bread you're using.I would recommend finding the macros on your own, as you'll probably be using slightly different products.
Specifically for these nutritional facts I've used a large egg and some pretty big turkey and cheese slices.

You can heavily reduce the fat content by using a low-fat or no-fat cheese.

Enjoy!

And please leave a comment below after you've tried this recipe.

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Fat Loss Made Simple

Here's another guest post from one of our friends.

Let's get right into it!

If you are a fat person and desperately want to lose the fat, here are some personal tips of mine that can help

you to lose the stubborn fat. These tips may sound simple but trust me, they are very effective and useful.

Exercise daily

In today's world, we tend to sit a lot doing things that do not consume much energy like playing video games or watching TVs. And that is one of the reasons why we become fat. So to get rid of the fat, you will obviously need to exercise. I know it is not easy for many fat people to start doing exercises so my advice is to start off with small steps first.

At first, try to do something that consumes a little more energy than that you regularly do in your daily life. Some great suggestions are biking, hiking or perhaps just an easy walk around they neighbor. These activities wont burn a lot of fat but they will give a start.

Once you become accustomed to a light exercise, you will have some beginner experience with fat loss. This is the time you move to other kind of exercises that will burn more fat. Some good exercises you can try now is jogging and bodyweight exercises. Doing bodyweight exercises is in fact one of the best method to lose fat because the resistance is your own body. So you will both develop more muscle mass and lose fat when doing bodyweight exercises.

Eat healthy

One of the most common causes of obesity is the junk food. Junk foods should be perhaps better called fiberless foods because these food do not contain any fiber. The food manufacturers have to take off the fiber out of these junk food so they can preserve the food longer. Moreover, junk food is very high in calories so by eating junk food, you are consuming more calories than what your body really needs and therefore you become fat.

So to lose fat and become fit, you should change your diet habit by reduce your junk food intake. Stay away from the pizzas, the McDonalds burgers and all kinds of soda drinks. If you can do that, you will lose fat and become fit really fast.

Take supplements and diet pills

This is not really important but supplements and diet pills will help you lose fat and become fit faster and easier. But be careful. When most diet pills are carefully researched and created in order to help busy people to lose fat more effectively, you still need to check the reviews for fatburning supplements before spending money on them. And do not rely on supplements only for fat loss since dieting and exercising are always the most important factors when it comes to fat loss.

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Wrist Curls

The Wrist Curls are simple exercises with an isolation "nature", they work the inner lower parts of the
foreams. This group of six different muscles is responsible for the lifting of the hand towards the arm. By performing the Wrist Curl you can increase muscle mass and strenght endurance, improve grip strength and increase the stabilizing effect in all exercises where healthy and strong foreams play a key role. Such exercises can be: Barbell Rows, Chin-Ups and even Deadlifts.

Options

According to the instrument used

• Bar - allows the use of heavier weights with a shorter range of motion, it used mainly for muscle mass gain. Prevents rotation keeps the wrists stable;
• Dumbbell - allows for a bigger range of motion, and better concentration on the different heads, suitable for people with injuries and forearm differences (one is bigger than the other etc.), allows for wrist rotation (not reccomended);
• Bands - Allows for progressive increase in the load on the positive part of the movemet and a progressive decrease in load during the negative, very good option for mass and strenght . Allows rotation in the wrists.

According to performance

• Dynamic - full range of motion, good for mass and strength.
• Static - performed by keeping the forearm in a static neutral, suprinated and completely flexed position(hand facing inner elbow), good for endurance.

According to the range of motion

• With a full range - the hand is closed into a fist brought as far down as possible and raised as far as possible, keep a close fist during the whole movement
• With extra long range - in the lower part of the movement, the thumb releases the grip, the hand opens and the dumbbell falls down on your hook like positioned fingers - this variation includes an increased load due to the closing of the hand, which puts stress on closing-hand and finger muscles.
• With partial range of motion - a shorter range of motion is only reccomended for sets with repetitions under 10.

Method of execution

Preparation

1. Sit and grasp dumbbell with underhand grip. 
2. Rest forearm on thigh with wrist just beyond knee.(If you're new to the movement use a bench instead)

Execution

1. Allow dumbbell to roll out of palm down to fingers. 
2. Raise dumbbell back up by gripping and pointing knuckles up as high as possible. 
3. Lower and repeat.

Recommendations:

• If you feel pain or discomfort in the wrist while performing the dynamic variation with added weight, try perfroming the band or static variation instead.
• If you're working with a heavy weight, use partial range of motion and do not allow the wrist to take the load on itself or perform the static variation.
• During the performance do not push away your wrists or elbows off the bench, they should be always in contact with the surface you've placed them on.
• Do not use the extra long variation with a weight that you can't perform at least 30 reps with the normal full range of motion.
• In case you're new to the movement - don't do the exercise on your thights, there is a risk of your legs moving thus making the probability of an injury much greater.

Relevancy

The exercise is suitable for implementation in periods of mass gain or functional strenght.The Wrist Curl is best put in workouts for arms and back.
(sources:exrx.net)

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Two Month Workout Routine For Intermediate Lifters By Joe Weider

After completing a beginners routine, that routine being a full-body or not, the time has come for you to divide your muscle groups into different days. Or get on the so-called split.

Joe Wieder says that switching to a split is the next step in the gradual progressive development of your body. However, he advises you to go to on a split routine, not only because of the time factor, or because that's how big bodybuilders train, it's because you've reached that level of development and now you must go further.

At this point full body workouts become too "time consuming" and really hard your nervous system. In other words, while beginners can progress with 1-2 exercises per muscle group, the intermediate or advanced bodybuilders are already starting to do 2-3 exercises per muscle group. Throw all that in a single day and your workout will consist of 20-40 exercises and 60-120 sets.Which by the way is crayze!

So Joe offers everyone that is on the path of muscle building and has completed a beginners workout routine his split routine consisting of four workouts per week. In this routine he introduces yet another of his principals, one that future bodybuilders have to get to know and use - supersets.

Here's the routine:

Monday

• 1. Barbell Bench Press 3 x 9 (sets x reps)
• 2. Dumbbell incline fly 3 x 9

Superset 3 and 4:

• 3. Military press 3 x 9
• 4. Dumbbell lateral raises 3 x 9
• 5. Upright rows 3 x 9
• 6. Barbell Bent-over Row 3 x 9

Superset 7 and 8:

• 7. Barbell curl 3 x 9
• 8. Skull-crushers 3 x 9
• 9. Dumbbell incline Curl 3 x 9

Superset 10 and 11:

• 10. Dumbbell side bends 3 x 30-50
• 11. Crunches 3 x 30-50

Tuesday

• 1. Squats 3 x 9
• 2. Deadlifts 3 x 9
• 3. Barbell Shrugs 3 x 9

Superset 3 and 4:

• 4. Leg Extensions 3 x 9
• 5. Leg curls 3 x 9
• 6. Single leg calf raises 3 x 9
• 7. Crunches 3 x 25

Superset 8 and 9:

• 8. Wrist Curls 3 x 15
• 9. Reverse Wrist Curls 3 x 15

Thursday

• 1. Close-Grip Bench Press 3 x 9
• 2. Incline Bench Press 3 x 9
• 3. Dumbbell Pullovers 3 x 9

Superset 4 and 5:

• 4. Behind Neck Shoulder Press 3 x 9
• 5. Dumbbell Lateral Raises 3 x 9
• 6. Barbell Bent-over Row 3 x 9
• 7. Dumbbell Rear Lateral Raise 3 x 9

Superset 8 and 9:

• 8. Concentration curls 3 x 9
• 9. Dumbbell One Arm Triceps Extension 3 x 9

Superset 10 and 11:

• 10. Dumbbell side bends 3 x 30-50
• 11. Crunches 3 x 30-50

Friday

• 1. Squats 3 x 9
• 2. Leg Extensions 3 x 9

Superset 3 and 4:

• 3. Leg Curls 3 x 9
• 4. Lunges 3 x 9
• 5. Deadlifts 3 x 9

Superset 6 and 7:

• 6. Barbell Shrugs 3 x 9
• 7. Dumbbell Bent-over Row 3 x 9
• 8. Barbell Calf Raises 3 x 15
• 9. Biceps Reverse Curl 3 x 15

Superset 10 and 11:

• 10. Side Twists 3 x 50
• 11. Crunches 3 x 50

Recommendations

Joe Weiders two-month course for intermediate lifters is a very good for the next step after a three-month routine, which introduces beginners to the gym. For some that beginner phase might last for three months, others may need six or more. When the time has come to get on a split, this routine can be used before the next step - each muscle once a week.
The thing that I love here is the supersets, I believe that they're great for lifters that have some time in the gym, but are still "beginners" in a sense.The thing is supersets feel great, the pump is always amazing, it introduces those people to a new, really fun and enjoyable way of destroying muscle fibers.
Do not miss it and do not jump straight to the "classic" chest and bis on Monday, back and triceps on Wednesday and legs and shoulders on Friday.

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