Righteous Muscle

Build Your Righteous Muscle

Archive for the ‘ Diet & Muscle Fuel ’ Category

If you’re feeling courageous and want to live a little… “dangerously” -or should I say Righteously?! 

Try this natural bodybuilding breakfast on for size.


You’ll need:

 -5 Egg whites

-1 Scoop Chocolate Casein Whey Protein


-Stevia Extract

-Banana Extract

-Walden Farms Calorie Free Peanut Butter

-Walden Farms Calorie Free Carmel Topping


Place egg whites in a bowl, add ½ scoop of chocolate casein whey protein, 1 tsp. cinnamon, and ½ tbs. stevia extract. Beat with a fork, whisk, or mixer and pour evenly over a pre-heated, greased frying-pan (olive/canola oil spray). Cook 2-3 minutes on each side until golden brown.

Next, place 2 tbs. Walden Farms Calorie Free Peanut Butter in a bowl, add a quarter cup Walden Farms Calorie Free Carmel Topping, add 1 tsp. banana extract, and the second ½ – 1 scoop of chocolate casein protein. Mix with a fork/spoon until creamy- the texture will resemble a dark, buttery spread. Note: if the mix becomes too dry- add water slowly, while mixing, until desired texture is reached.

Remove the protein crape from the pan, spread liberally with the chocolate protein spread, roll into a bun, and secure with a toothpick!

Finally….my favorite part:


If you follow the ingredients listed above, this delicious meal packs roughly 40 grams of slow-digesting protein, 4-10 grams of carbs, and only 2-4 grams of fat, (depending on protein brand).

Did you ever wonder what’s being sold at your local gym’s juice bar?

Does your local area have a supplement store or health food restaurant?

Most, if not all of these locations, are the home to a nutritious variety of whey protein shakes, great for post-workout nutrition!  Many athletes and fitness enthusiasts know that making changes to their physique requires dedication and lots of hard work.  What isn’t as highly advertised is the importance of post-workout nutrition, especially in the form of RighteousWhey protein shakes.

After any intensive, muscle-taxing activity your body requires a scientifically proven blend of water, high and low-glycemic carbohydrates, instantized protein, and essential vitamins.  During any weight lifting or cardio vascular routine, muscle bellies beneath your skin are stretched and, if you’re successful, torn.  Causing microscopic tears within muscle fibers is the beginning of any transformation.

But, like a sculptor without clay, only part of the battle is tearing the muscle, the rest is supplying the materials to build them back up again.  Among the thousands of recipes which can be found across the web, only few can offer you the powerhouse of post-workout nutrition that your body requires, as well as great taste.

What Should Your Optimal Post-Workout Shake Contain?

  1. WATER (or water-based juice)- Water provides the quickest and most efficient transportation of essential vitamins, minerals, carbohydrates, and protein through the digestive system and to where you want them most- your aching muscles.  Other blending liquids, such as milk, contain counter-productive lactic acids and high levels of fat which not only induce cramping, but slow your body’s digestion and usage of what it needs.
  2. High and Low-Glycemic Carbohydrates- The average male who is looking to gain Righteous Muscle mass should aim for 100 grams of post-workout carbohydrates.  To prevent a massive insulin spike, which can lead to nausea and light headedness, 50 grams of carbohydrates should be low-glycemic.  The second 50 grams should be high-glycemic to rapidly replace your muscles depleted glycogen levels.  Females should follow the same split with a maximum of 50 total grams.
  3. Instantized RighteousWhey Protein- Instantized and concentrate whey protein are the preferred protein powders of choice versus whey protein isolate.  The former two blends are specially formulated to have the highest and quickest bioavailability- perfect for your post-workout needs. Isolate is often preferred as a pre-bedtime blend as it is slow-digesting, providing steady protein release into the early hours of the morning.
  4. Vitamins- It is common belief that 20min-30mins. post-workout your body acts as a giant sponge, absorbing and utilizing most if not all which you consume within this growth window.  Immediately post-workout is the ideal time to grab an extra multi-vitamin, scoop of L-Glutamine, or branched-chain amino acids.

Next time you find yourself wondering why everyone is congregating around the gym’s juice bar, you’ll know that besides socializing, their fulfilling their post-workout nutritional needs.  Pass over the next overly sugared smoothie you see and ask for a healthy RighteousWhey protein shake!

With RighteousWhey, you too can amp up your post-workout shakes!

100% Whole Wheat, Sweet Potatoes, Barley, Oatmeal, Brown Rice?!

So, What Is All The Talk About Whole Grains?

Whether you’re watching 2:00am infomercials or turning the page of your latest edition of Natural Bodybuilding & Fitness, the recent spot light that whole grains have been given is undeniable.  But just how recent are these modern methods of healthy living?

Promoting taste and profits over consumer health benefits, it’s apparent that the commercial food industry has been severely lagging in what the fitness community has known from its inception.

Natural Bodybuilders and fitness enthusiast alike have been realizing the hidden potential of a diet high in whole grains show after show.

Our story begins with a false idea, one that the food industry has been profiting off of for the last century, that all carbohydrates are created equal.  In fact, the type of carbohydrate we consume can have a dramatically different result on not only our energy levels, but our waistlines.  These varying physiological responses have been measured and analyzed to create what’s known as the Glycemic Index, or GI.  A carbohydrate’s GI score is a ranking of these differences by their impact on blood glucose levels.  A synergy of research from the scientific and medical fields has lead to the conclusion that choosing a low-GI diet, carbohydrates with a minimal affect on blood glucose and insulin levels, is the key to reducing the risk of heart disease and diabetes, while aiding in sustained weight-loss.  Plus, whole grain products usually contain larger amounts of fiber and protein in comparison to their refined or enriched counterparts.

The Glycemic Index ranges from 1 to 100, with 1 representing the most immaterial change in blood glucose and insulin, i.e. the beneficial, and 100 representing the most profound change in blood glucose and insulin levels, i.e. the detrimental.  A GI of 70 and above represents High GI foods, 56 to 69 Medium GI foods, and 55 and below Low GI foods.

What are the benefits of eating Low GI foods?

  • Low GI carbs improve blood cholesterol levels
  • Low GI carbs minimize hunger and keep you feeling fuller longer
  • Low GI carbs optimize physical endurance
  • Low GI diets help people improve and manage their weight
  • Low GI carbs help reduce the risks of heart disease and diabetes
  • High GI carbs help refuel muscle cell’s glycogen levels after strenuous exercise

How to switch to a Low GI diet?

  • Changing breakfast cereals from sugar-coated to whole wheat, oats, and bran
  • Or better yet trying oatmeal or whole-grain cream of wheat
  • Swapping regular potatoes for sweet potatoes
  • Swapping brown for high GI white rice
  • Helping yourself to an extra serving of salad
  • Enjoying fruits in moderation

The benefits of integrating whole grains into your lifestyle are second to none!

Now That’s All The Talk About Whole Grains!

Check out one version of the Gylcemic Index by clicking here.

The Transformation: Fueling a Competition-Quality Physique

People often ask me how I turned my average body into a competition physique.

I tell them that it’s not about the bizarre supplements promising a Jay Cutler build in 30 days, or the intensive workout designed by Arnold himself – it’s what you eat to fuel your muscle gains.  I’ll be blunt, I don’t eat clean year round, but here is the foundation of my cutting diet at a glance, (not including peak week- that’s for another post):

Most of the absurd amount of protein I consume comes from:

**Whey protein shakes:

BUYBULKWHEY.com or, if you’re in Amherst, contact me to buy directly.

-Most often shaken with water, but blended with fruit juice and a banana post workout

**Grilled chicken breast:

-Generic Brand (I’m no millionaire)

-Sauteed in a pan with E.V.O.O. spray, garlic, and lemon juice


-Generic Solid White In Water

-Straight from the can with salt and pepper

Lean pork tenderloin:

-Store Brands

-Pan seared with salt and pepper

Lean steak:

-Store Brands

-Grilled and seasoned to delight

I opt to get the majority of my daily carbohydrate intake from whole grains, mostly brown rice and oatmeal.  My average diet contains 350 grams of carbohydrates, 350 grams of protein daily spread across 7 meals, with the majority of the carbs before 7pm.                                                                                                                     

Initially, trying to incorporate this rigorous diet into my already busy life was a little overwhelming. How was I going to measure and record food?  Would my boss have a problem with me taking short breaks to slam down a 50g protein shake?  How was I not only going to transport my food, but store it throughout the day and week within an office setting? Needless to say, there were many challenges I needed to face throughout each day in order to ensure my success.  Among my friends, family, fellow students, and co-workers there was a wide variety of reactions to my new bodybuilding lifestyle. To some, it was intimidating, to others, it was interesting yet bizarre. Of course, I can’t forget the skeptics.  As much as it annoys me to admit it, there are and will probably always be that group of uninformed naysayers who see a pumped vein and a striated shoulder and scream anabolic steroids.

In the end… It’s all about how you choose to fuel your Righteous Muscle.