Fat Loss – Body Transformation – Advanced Nutrition

Hey San Antonio,

I’m about to knock out an intense workout, and wanted to post a recipe sent in by reader “TeresaH” from Boerne, TX – Ham and Cheesy Egg Whites!

6 Egg Whites

1 Yolk

Dash of Milk (or water)

Ultra Low Fat Cheese (such as Kraft Singles)

Low Fat Ham

Tomato, diced

Onions or mushrooms (optional)

Mix the Egg Whites and Yolk with a dash of Milk in a bowl until it is evenly yellow colour and slightly frothy.

In a Non-Stick Fry pan with a spray of oil fry the onions (and mushrooms) until brown, then add the Low Fat Ham (and tomato), fry until it is ready. Add the Egg mixture to the pan, stirring continually until the eggs are of the consistency that you like. Serve with salt and pepper.

Did a lot of work on the body transformation guide yesterday, and if it’s raining all weekend, I’m going to try and finish it off this weekend. I expect it to be ready by early next week at the latest.

Funny, while the President was drinking beer yesterday, I was doing cardio ;) My “Happy Hour” was much more beneficial and productive!

Don’t wait until Monday – today is a PERFECT day to start! Gyms are open on the weekends, and I hear that cycling is the “new golf”!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

I’m still working on my “Ultimate Guide to Body Transformation” article. You see, it started out as what was going to be a regular sized blog post, but has now turned into a mini-book. I’m contemplating including a weight training program with the article. While I should probably sell it as an e-book (lol), I will be releasing it here in the next few days. It’s still in draft, and I am working a little on it each and everyday.

I was visiting with Darren of Alamo City Sports Nutrition (formerly Max Muscle) and he told me that thanks to me, he can’t keep the protein I recommend, ProComplete 40 on the shelves. Listen, if you can find this protein, buy it. It is the perfect blend of different types of proteins, has an AMAZING essential amino acid profile, and has added ingredients to improve digestion and assimilation. By far the best meal replacement and/or post-workout protein on the market right now. Just don’t buy the vanilla (that is my favorite and I don’t like when they’re sold out).

For those looking for a decent energy drink, let me recommend two that I use for a pre-workout or pre-cardio burst. First, is the more hardcore “Speed Stack” by ABB. Now, it is loaded with caffeine and synephrine, but it definitely gives me a jolt and definitely increases thermogenesis (fat burning). With only 5 calories, it won’t sabotage you (and is non-carbonated, thank goodness).

The other I recommend is also from ABB, and is “Diet Turbo Tea”. This one only has roughly 90mg of caffeine, but I enjoy it when I only want a little “pick me up” later in the day. I like the lemon flavor, and IMO it actually tastes like lemon tea.

Yahoo and Microsoft have recently combined to capitalize on bing.com’s search engine formula, and that’s perfect for me (I have several sites already on the first page). Nonetheless, feel free to link to my blog, back track and tell your friends all about it and my other sites:

Boyd Myers – San Antonio Personal Trainer
Personal Fitness Revolution – San Antonio’s Premier Personal Training Studio

I’m going to work on the book that my body transformation guide is quickly becoming before I train a few more clients and call it quits for the evening. Tomorrow is dead lifts, rows and other pulling motions for me tomorrow. I actually just finished 45 minutes of very intense cardio, so I feel great.

NEVER GIVE UP!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

One of my readers found this on the web and sent it in. I haven’t tried it, but it sounds tasty!

High Protein Low Fat Recipes #1 -Regular Scrambled Egg Whites

6 Egg Whites

1 Yolk

Dash of milk (or water)

Finely Chopped Parsley (optional)

Worchestershire Sauce to taste (optional)

Scramble the eggs in a mixing bowl with 1 yolk, add a dash of milk (or water if you are competition dieting) – this makes the eggs more fluffy and a little nicer to eat. Put salt and pepper and a dash of Worchestershire sauce to taste

Top with sauce made from 50% Tomato Sauce (Ketchup) and 50% Thai Sweet Chilli Sauce.

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

Bottom line – if your personal trainer is still stuck in 1924 and telling you it is “simply a matter of calories in versus calories out”, it’s time to tell them to hit the road. The body processes different nutrients differently, and sugars, proteins, lower glycemic carbs, fats, fiber, etc all have different hormonal responses.

Simple weight loss is NOT what most people need. Sure, they may think it is what they want and if they’re clinically obese, then of course they need to reduce overall weight, but starvation and simply creating a caloric deficit will only make them go from being a large fat person to a smaller fat person.

Unfortunately, most personal trainers only want to look at total caloric intake and judge progress by a scale. They have no idea about nutrient timing, rotational carbohydrate dieting, meeting minimal protein intake for maintaining lean body mass (and enhancing metabolism), and living a normal life that requires a few basic principles to install in day to day life – not a bogus diet that, once is not followed and “regular” eating habits return, results in maximal fat gain (due to insulin sensitivity issues and a totally shut down metabolism).

Too many people claim to be nutritional specialists or experts with no formal training NOR real life experience. Unfortunately, the extent of their nutritional knowledge is an article in a bodybuilding magazine, a sales pitch from the latest nutritional supplement company, or a cut and paste article from the internet.

Do NOT fall prey – find someone who knows what on earth they’re talking about (not reliance on drugs, bogus supplements or the latest fad diet).

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

I’m glad that most people that read the article about the 555lb 14 year old agreed with me! There’s just no excuse for that.

Here’s a good breakfast recipe for today:

High Protein Low Fat Recipes: ‘Creamy’ Scrambled Egg Whites

Ingredients

6 Egg Whites
1 Yolk
Heaped Tablespoon of Low Fat Plain Cottage Cheese
Parsley, chopped (optional)
Directions

Scramble the eggs then mix in the Low Fat Cottage Cheese (and parsley). The Cottage Cheese melts in the pan and lifts the eggs, making them light and fluffy and with a taste similar to if you had fried the whole thing in butter – delicious – and low fat. Try it. Salt and Pepper to taste

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

This is absolutely pathetic and very sad. No excuse…

Lazy Mother Should Be Shot For Allowing Her Kid to Blow Up Like This

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

Here’s another awesome healthy breakfast idea – enjoy!

Oatmeal Pancakes and Crustless Quiche

Makes 6 large pancakes

Ingredients:

2 cups rolled oats
2 cups buttermilk

* Mix these two ingredients together and refrigerate overnight (or for at least an hour).

2 eggs lightly beaten
1/2 cup buckwheat flour
1 tsp. baking powder
1 tsp. baking soda
1 tsp. cinnamon
2 Tbsp. Splenda

Method:

1. Preheat the griddle to a medium high setting.

2. Stir eggs into the oatmeal until well blended.

3. In another bowl mix flour, sugar, baking powder, soda, and cinnamon.

4. Add to oats mixture and mix. Batter will be thick.

5. Drop by large spoonfuls on griddle.

6. Serve with warm sugar free maple syrup (or apple or other fresh fruit toppings are good as well).

Per portion:

Calories 192
Fat 4
Protein 11g
Carbohydrates 30g
Dietary Fiber 4g

To Serve:

Serve with crustless quiche for a complete meal

Crustless Quiche Base

Makes 4 portions

Ingredients:

6 whole eggs
8 egg whites
10 oz. cottage cheese
Salt
Fresh ground black pepper
Vegetable of your choice

Method:

1. Blend together eggs, whites and cottage cheese until well combined. Add salt and pepper and stir well.

2. Fill muffin cups with vegetable mixture of your choice.

3. Top with egg mixture.

4. Place in preheated 400-degree oven for about 15-20 minutes or until just set. If using a large baking dish, cook for about 20-30 minutes or until just set.

5. Let cool, then pop out of pan.

Can be stored in fridge for about 4-5 days.

Per portion:

Calories 183
Fat 7g
Protein 24g
Carbohydrates 4g
Dietary Fiber 0

Can be baked in:

Muffin cups lined
Muffin cups sprayed with non stick spray
Silicone muffin cups, no spray or liners
Small ramekins*
Large ramekins
Soufflé Dish
Large pie plate or cake pan
Glass baking dish
Individual mini tin dishes
Large tin dish
Large non stick sauté pan oven proof
Cast iron pan

Yummy!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

I’ve long considered myself the least artistic person on the planet. I can’t draw. I have terrible handwriting. I can’t read music to save my life. Color coordination for painting? Forget it. But the more I think about it, the career I have chosen is the ultimate art form.

In many cases, it’s just chiseling down and uncovering what is underneath. In other cases, I have to add on some parts and chisel some parts away. Ultimately, it’s making something ok or good great or even better than that. I take pride in that.

Maybe a silly analogy, but the more I watch clients lose fat and transform their bodies, the more I am convinced that I am a modern day Da Vinci ;)

I thought of a good article that I’m going to start writing ASAP and it’ll break down what you really need to focus on to transform your body. Most people think “load the cardio on” and “starve”, and in reality, that changes you from a big pear to a little pear. I’m going to spell it out – don’t forget to check it out in the next day or so.

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

I’d class this in my carb + protein class (if you follow my nutrient timing guidelines).

Cranberry Orange Muffins

Makes 6 muffins

Ingredients:

Dry:

1 scoop Orange Metabolic Drive Protein Powder
1/2 cup buckwheat flour
1 cup oats
2 tsp. baking powder
2/3 cup Splenda

Wet:

3 whole eggs
1 cup milk
1 Tbsp. vinegar (apple cider or white)
1 cup cottage cheese
2 Tbsp. pure vanilla extract

Garnish:

zest of 1 orange
1/2 cup dried cranberries

Method:

1. Pre heat oven to 350.

2. Using silicone muffin cups or regular lined muffin tins, spray lightly with non stick spray or rub with oil if not using liners.

3. Combine dry ingredients in a large bowl.

4. Combine wet ingredients separately in a small bowl .

5. Add garnish ingredients to wet and fold in.

6. Make a well in the dry ingredients and pour the wet ingredients into it.

7. Gently mix together the wet and the dry ingredients until just combined.

DO NOT OVER MIX!

8. Fill muffin cups and bake at 350 for 25 minutes or until a knife comes out clean.

DO NOT OVER BAKE!

9. Let cool slightly, then remove from cups and eat warm. Muffins can be frozen and re-heated also.

Per portion:

Calories 189
Fat 6g
Protein 16g
Carbohydrates 20g
Dietary Fiber 3g

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

Daily, I hear about cases where individuals went from being extremely active to not doing very much at all. Ranging from leaving an active job to become sedentary (for example, leaving the military), leaving college where they participated in sports and exercise programs, or moving from a city where walking is required to a place, like San Antonio, where it is almost essential to drive from point A to point B. The result? Huge, rapid weight gain.

While most of the people that come to me for personal training are thinking about physique transformation (if they aren’t initially, they usually do start thinking about it when they start losing fat and feeling good about themselves), most people who are required to be active typically don’t think about 6 pack abs or defined shoulders and arms. They just go about their days and that in itself is enough to keep them lean.

For most people that don’t have active jobs or lives that require walking 4 miles per day, staying trim and beating the battle of the bulge requires much more effort. Talk to a mother that has given birth to a child or two – what use to be easy to obtain becomes a task. But looking great is not an unachievable pipe dream and with the proper training and nutrition regimen, can be achieved. But that program must become a way of life.

It’s important to understand that the “way of life” mantra doesn’t mean several hours everyday in the gym, and it doesn’t mean deprivation and starvation. No gimmicks, just simply making better choices and replacing a few bad habits with healthy ones.

If you want a lean, definied, strong body it will be yours. If making excuses, procrastinating, avoiding effort and not pushing yourself is more your style, progress will continue to be out of your reach.

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

This is a good dinner idea – low in carbs, rich in protein, fiber and healthy fats.

Roasted Turkey Breast Stuffed with Spinach and Walnuts

Makes 6 portions

Ingredients:

1 large fresh turkey breast, boneless and skinless (average 2 lbs)
4 cups fresh spinach washed or 2 cups frozen
4 Tbsp. roasted garlic or 2 Tbsp. fresh raw
¼ cup walnuts lightly crushed
Salt
Fresh ground black pepper
Olive oil (not extra virgin)

Method:

1. Pre-heat oven to 400 degrees. Butterfly Turkey Breast (cut along side and lay out flat leaving attached at one end like a book) and lay out flat on cutting board. You can pound it slightly to flatten a bit if you want.

2. Rub both sides with olive oil and season well with salt and pepper.

3. Lightly wilt spinach in non-stick pan, or if using frozen just thaw.

4. Spread roasted garlic paste onto one half on inside of turkey breast.

5. Sprinkle with crushed walnuts.

6. Place spinach on top of walnuts.

7. Fold top over and place on a rack fitted inside a sheet pan or roasting pan.

8. Place turkey in oven and bake for 20 minutes on 400. Then reduce heat to 325 and roast for an additional 30 minutes, or until inside stuffing reaches 145 degrees.

9. Let rest for 15 minutes before slicing.

Per portion:

Calories 302
Fat 15g
Protein 37 g
Carbohydrates 6g

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

I encourage people to learn as much about fitness and the body as possible. It’s not necessary to obsess over every single intimate detail about fitness, and it’s important to NOT become paralyzed by information, but a basic understanding of how things work is important, and that’s what I attempt to pass on here at my personal training studio.

One popular source of information is fitness websites, and they’re everywhere. I spend a little time on some popular message boards and try to read a fitness related article or new study everyday. I do feel that a lot of fitness professionals feel that doing so is beneath them, and that’s certainly not my case. I’ve been involved with personal training since 1996 when I became certified for the first time, and I’ve made a serious effort to learn as much as possible every single day.

One thing I will say is to not “take it to the bank” because it’s in print. Also, don’t fall into the trap of “doing what the ripped girl or big guy” is doing. Be objective – analyze and think things through. If something sounds like an awesome shortcut, it’s bogus. If it’s a supplement that someone is touting, ignore it! Remember, there are NO magic pills – there are few staple supplements or fat loss products that actually work as advertised, and they aren’t making insane promises.

An email I received today had the word “FATITUDE” in the subject. I haven’t browsed it yet, but I liked that. So many people become obsessed with losing weight. They think that hitting a caloric number is the most important thing (out or in). They ignore simple science (a calorie is NOT a &%#$# calorie). Resistance training, intensity (in cardio and weight training), nutrient timing, and progression, progression, progression: These are the keys to changing your body (and no ladies, it won’t make you big and bulky).

Speaking of which, let me clarify something: ladies, there are a lot of guys that DO want to get big and bulky. It’s NOT that easy. Building muscle is a painfully slow process… The misconception of weight training making you big and bulky is so ridculously silly. Getting exceptionally large has as much to do with consuming an exceptional amount of calories for a long period of time. It takes a lot of effort and quite simply, isn’t going to happen on accident.

I want to close with a message to one of the best clients I’ve ever had – she texted me today and said that she’s feeling kind of down. Remember where you were 10-12 weeks ago. Remember seeing other people and thinking “I can’t wait to be there?” That’s how people are with you – they see your progress and they see how hard I push you every time you’re in here and they think “I can’t wait to be at that point.”

There’s simply nothing you can’t do if you want to do it!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

I had a long, busy weekend with guests – we had a great time, especially Saturday night watching the UFC fight! Both George St. Pierre and Brock Lesnar are simply physical specimens and are fun to watch, no matter what level of fan you may be.

It’s crazy to think we are in mid-July. I’ve stayed insanely busy all year, but I’ve made a lot of time to enjoy myself and spend time with people I’m close to. Life requires balance. I love a lot of different things, but it’s important to keep things in perspective…

Right now, I’m evaluating my next 3-4 months from a physical standpoint. I have a few ideas of things I’d like to do, and am deciding if I want to add a little more muscle or continue leaning down. I have some goals and some things I’d like to accomplish, so I’ll evaluate those things and determine which is most appealing for me, for now. No matter who you are, it’s important to have goals and to workout with a purpose, whether it’s stress relief, burning fat, building muscle or preparing foa contest or a competition of some sort. Give yourself a reason!

I have a few articles on my mind right now, and have several emails that have given me a lot of ideas for topics, so I’ll try to get one or two of those out this week!

Make this week awesome!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

My “Priorities” post the other day garnered quite a bit of feedback. I’m glad that most people seemed to agree with me, but there were some ruffled feathers, of course. I respect all points-of-view, and of course, anyone who disagrees can simply choose not to visit the blog!

I think I chose to discuss priorities (and trust me, I realize I went far away from my typical fat loss and “get off your ass and do something” articles) because the biggest excuse people tend to make is not having time. Trust me, you have time. If there is something you really want to do, and I mean really decide that it will be a priority, you will make time. You make time to sleep, eat, talk on the phone, watch tv, shower, etc. When your body becomes that type of priority, which, if you want to look your best, it should, then you’ll find the time.

I’m looking forward to a relaxing, resting weekend. UFC 100 should be a nice card, so I’ll be watching that somewhere for sure!

Make no excuses – make TIME.

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

I just received word that a mother of a couple of my childhood friends recently passed away (one of the sons passed away roughly 4 years ago). I spent a lot of time at their house, and many summers, she was like another mom to me. She was actually 2 days younger than my mother – raising 2 boys as a single mother for much of our childhood, working at nights as a nurse in the local hospital.

It made me reflect on a lot of things in my life. I had just changed into workout clothes and will get my workout in, but with a very heavy heart.

Over the last couple of weeks, several celebrities have passed away and in most cases, they have been praised for their contributions to society. Yesterday, the national media was flooded with coverage on Michael Jackson’s memorial. I’m all about the celebration of life and acknowledging the contributions of people to society, but to see Kobe Bryant (an accused rapist) celebrating an accused child molestor was kind of ironic. Believe me, I was a child during the Thriller era and I owned the tape, but to call Michael Jackson a hero is a bit far fetched. I understand that we are NOT a Napoleonic society, and you are innocent until proven guilty, but OJ Simpson walked on a murder charge (think he did it?). Robert Blake? IMO should be in a cage. I DO hope I’m wrong.

Saturday, former Titan (and Oiler) quarterback Steve McNair was found dead after being shot in the head in an apparent murder suicide involving his 20 year old girlfriend. I’m not here to judge. Hell, who cares what a personal trainer thinks? But all I’ve heard is what an amazing human McNair was. Now maybe there are things about his situation I do not know, but I DO know he has 4 sons and a wife, yet neighbors assumed he lived with this 20 year old girl. IMO, your responsibility is with your children. I’m not saying there’s anything wrong with a 36 year old multi-millionaire impressing a 20 year old waitress by buying her an Escalade, but what happened to being a father? I’m certain his kids don’t do without tangible assets, but who is teaching them to grow up to be men?

I realize how harsh this may seem and I also understand that most of you come here for exercise and nutritional information, and I hate to deviate from that. However, 7 soldiers have died in Afghanistan since MJ and McNair passed, yet, do you know any of their names?

I don’t turn it on ESPN for political views of athletes, and realize that most of you don’t come here to find out my opinions of society, but right now I just feel like venting. I guess that is what blogging is about.

I’m about to step out of my office and into MY arena – the weight room. Today, take that extra minute to compliment, hug, and just love your child and those that are special to you. In one second, everything can change.

My prayers go out to Jason and the rest of your family – you need anything, brother, I’m here.

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454