…when was the last time I wore this shirt?

I think the last time I saw it, it was at the bottom of my laundry basket. Which reminds me-I haven’t done my laundry in a few months, so…

*runs to laundry basket while dodging the strangely adoring stares of fangirls*

Do You Need to Lose Weight without Feeling Hungry?

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“I need to lose weight but I’m sick of feeling hungry all the time,” is a common statement made by individuals who follow fly-by-night diets. If your diet leaves your stomach rumbling every hour on the hour, it’s time to make a change. I used to think that losing weight meant starving. It took me a while to accept the fact that I could actually eat heartily and still drop weight.

The time I spent starving in the name of losing weight was miserable. When I did manage to shed a few pounds, I would gain it all back in a matter of weeks. Sometimes I’d even gain a few extra pounds. Talk about depressing!

What I learned through years of research (and trial and error) is that when you follow a healthy eating plan, you can chow down until you’re full, and still see amazing weight loss results.

What Are Healthy Foods?

Healthy foods are not created in a factory of processed to death. If the food is dried, canned, frozen or filled with ingredients you can’t pronounce, stay away from it. Examples of healthy foods include fresh fish, naturally raised meats, legumes, seeds, organic poultry, organic whole eggs, raw nuts, and fresh fruit and vegetables.

How to Make Healthy Meals More Filling

There’s nothing more dismal than dealing with hunger pangs all day. If your meals aren’t satisfying you, this is exactly what’s going to happen. Here are some tricks to make your meals more filling:
Add a source of quality protein and a source healthy fat (yes, fat) to each of your meals. Doing this makes meals more satiating and curbs hunger. Sources of healthy protein include natural meats, organic whole eggs, organic poultry and fish. Sources of healthy fat include avocados, fish, beans, raw nuts, coconut oil and olive oil.
Load your plate with veggies. It helps to divide your plate into three sections and fill the larger section with veggies. Leave the other two sections for meat and other foods. Veggies are full of fiber, so they expand in the stomach, digest slowly and keep you full longer.
Drink a glass of water before each meal and throughout the day. This will help you feel full faster and reduce hunger.

Examples of Healthy, Filling Meals and Snacks

Breakfast: 2 scrambled eggs, 1/3 cup of oatmeal with cinnamon and a small pear.
Snack: 1 medium apple, 1 cup of cucumber slices and 1 oz of raw nuts.
Lunch: 4 oz ground turkey, ½ cup of cooked brown rice, 8 oz carrot sticks, and a small green salad with vinegar and olive oil dressing.
Snack: 2 tablespoons of almond butter, 2 slices of rye crisp bread and 8 oz of celery sticks.
Dinner: 5 oz broiled halibut steak, ½ cup of green beans sautéed in garlic, small baked sweet potato and a small green salad with apple cider vinegar and olive oil dressing.

Diet plans that leave you hungry all the time (or even some of the time) are evil. Why not scrap the diet altogether and eat healthy instead? If you do it this way, you can eat delicious, filling foods and still lose weight.

Enough with the yo-yo dieting! Watch this video to find out how The Diet Solution Program helps me when I need to lose weight.

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Look what daddy got!!!

“You hate on my success like we don’t have the same 24 hours”

Let your successes rain on your haters! You have earned the right to be proud! Don’t let ONE damn person dictate how you should live your life. If you have to, cut the fat. Pun intended.

I’m proud of each of you whom I converse with! We are a family who are going through this journey together. Lean on each other EVERY DAY!

Now get out there and chase those dreams!

bbbenwilliamson thank you for not forgetting us little guys who are new to this lifestyle! I consider you a very big inspiration! Until we meet, 👊

aubernutter you continue to improve yourself everyday and you are not afraid of failure! We all can learn from that! I look forward to what you have to say each day! Can’t wait to workout with you finally, Keep on killing it girl!

Apple & Cinnamon High Protein Muffins

In this video, The Muscle Cook, Dave Ruel shows you how to prepare tasty high protein muffins. These muffins are so good and easy to make, they will be the new highlight of your diet!

Here’s the Recipe:

Makes 1 Serving (About 3 Muffins)


- ¾ cup oatmeal
- ¼ cup Oat Bran
- 6 Egg Whites
- ½ scoop (15g) of Vanilla Protein Powder
- ¼ teaspoon of Baking Soda
- 1 teaspoon of Splenda
- 1 tbsp of Flax Oil
- 1 diced Apple
- 2 Tbsp of Unsweetened Apple Sauce
- ½ teaspoon of Cinnamon
- ½ teaspoon of Vanilla Extracts


1. In a blender, mix All the ingredients (except for the diced apple), blend until the mix get thick
2. Add the diced apple and stir (with a spoon or spatula)
3. Poor the mix in a muffin cooking pan, Cook at 350 degrees F until cooked (about 30mins)

Nutritional Facts
(Per Serving)

Calories: 598
Protein: 51g
Carbohydrates: 65g
Fat: 13g

If you want more recipes like this, go check out Dave’s website, he’s giving us a killer deal this week:

The Best Bodybuiding and Fitness Cookbook .

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Foods to Avoid in Your Healthy Meal Plans to Lose Weight.

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People get excited about a lot of things, but I have never in my life met anyone who’s thrilled about being overweight. I have however, met folks who are sick of the up and down rollercoaster of so-called healthy meal plans to lose weight. Rather than deal with more dieting disappointments, some of these people conclude that living “large” is simply in the cards for them.

Throwing your hands up in defeat and deciding to spend the rest of your days (unhappily) overweight is no way to live. A decision like this can beat your self-esteem into the ground and shave years off of your life. C’mon, you owe yourself and your loved ones so much more than this.

There’s no magic formula to losing weight – if there were, everybody and their mama would be slim. The best way to achieve successful weight loss results is to know what types of foods to keep out of your diet.

Just Say “No” to Processed Foods

Processed foods are cheap, convenient and easy to prepare. Unfortunately, these foods are bad for your health. Of course, you’d never know this by watching those hyped up television ads. Since manufacturers aren’t going to give you the dirty on the ingredients they use in processed foods, I’ll gladly do it for them.

Let’s start with trans fat. This ingredient lowers good cholesterol, raises bad cholesterol, and can increase your risk of cardiovascular disease. Considering heart disease is one of the leading killers of men and women, trans fat is one ingredient you want to steer clear of.

If you’re wondering where that double chin came from, the high fructose corn syrup used in some of your favorite processed foods may be partially to blame. This ingredient has been getting a lot of press lately because it is believed to be a major player in the rising obesity epidemic.

Don’t even get me started on the chemicals manufacturers use in processed foods. If I tried to name some of these chemicals, I’d be tongue tied for days. Besides, you’d probably think I was reading the label on a can of bug spray instead of the ingredients in your favorite microwavable meal.

Send Sugar Packing

The average person consumes about 150 pounds of sugar per year. When you think about the fact that sugar is in almost everything, it’s easy to eat tons of this stuff without even realizing it. So what’s the big deal? There isn’t enough time in the day for me to tell you about all the damage sugar can do to your health. However, I can give you a quick rundown.

Sugar contains nothing but empty calories. When you eat this stuff, a large portion of it gets stored in the body as fat. If your goal is to slim down, being heavy-handed with the sugar isn’t going to help. This is not even the worst of it. Sugar can also depress the immune system, feed cancer cells, contribute to heart disease, raise your risk of osteoporosis and make you look decrepit.

Give Artificial Sweeteners the Boot

Before you run out and stock your fridge with a bunch of those zero-calorie diet drinks, there’s something you should know. The artificial sweeteners used in diet drinks and other low-calorie products are lab-created. Yep. You heard me right – mixed up in a lab like something out of a Frankenstein movie.

These chemical sweeteners can cause or contribute to a laundry list of neuropsychiatric disorders and chronic illnesses – depression, anxiety, migraines, mood changes, panic attacks, vertigo, memory loss, Alzheimer’s, brain tumors – should I go on? And if you think you’re going to shed a few pounds using artificial sweeteners, think again. These sweeteners stimulate your appetite and make you eat more food.

When you’ve tried diet after diet and not one of them delivers results, it can certainly make you want to give up. But you owe it to yourself and to your family to live the healthiest life possible. Processed foods, sugar and artificial sweeteners are the main culprits of weight gain. When you eliminate these foods from your diet, you greatly improve your chance of losing weight.

Make dieting disappointment a thing of the past. Let the Diet Solution Program arm you with the tools you need to create effective healthy meal plans to lose weight and live healthier.

Original Article

Citrus Baked Tilapia Recipe

Quick and easy Tilapia recipe with The Muscle Cook, Dave Ruel.

Here’s the Recipe:

Makes 4 Servings


- 1 pound fresh tilapia fillets
- 2 Tbsp. extra virgin olive oil
- 1 Tbsp. lime zest
- ¼ cup freshly-squeezed lime juice
- ¼ cup orange juice (preferably freshly-squeezed)
- ½ thai red pepper (optional, only if you like it spicy)
- 1 tsp. seasalt
- ½ tsp. freshly-ground black pepper


1. In a bowl, mix olive oil, lime zest, lime juice, orange juice, chili sauce and salt and pepper.
2. Place tilapia fillets in the dish, turning to coat well with marinade.
3. Bake 10 to 12 minutes at 400 degrees F or until the fish flakes easily with a fork.

Nutritional Facts
(Per Serving)

Calories: 193
Protein: 33g
Carbohydrates: 0g
Fat: 9g

Discover Over 200+ Delicious Bodybuilding Recipes Today!

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Super Bodybuilding Foods That Build Muscle Fast.

Bodybuilding Foods That Build Muscle Fast. For more info watch Vince’s free muscle building tips presentation at:

About Vince Del Monte

Meet “Vince Del Monte,” the only Fitness Guru who has been coined The Skinny Guy Savior. He earned this name by dedicating his life to transforming the lives of the skinny, scrawny wimpy guys & skinny girls – helping them become healthier, fitter and more confident in their bodies. He loves sharing his top bodybuilding foods and fast bodybuilding meals. In the end his students transform themselves to “Live better, Look better & Know better!” Vince has transformed thousands of lives of the skinny, scrawny, wimpy individual with a perfect mix of encouragement, humor, no BS, inspiration and fun with his popular best selling “No-Nonsense Muscle Building” system which teaches guys how to build muscle fast.

Vince has the most popular “skinny to muscular” transformation stories in the world. He was the poster boy of the “I can’t gain weight or get the girl” story. Vince became known as “Skinny Vinny.” He was 140-150 pounds at 6 feet tall. The nickname didn’t die; it stuck with him all through college.

He tried everything to build muscle any way he could, never reaching past 149 lbs., dripping wet. He went through the battles to gain like no other. As a former competitive long distance runner, Vince used running to survive the embarrassment and insecurity he suffered from being too skinny. He formed an identity for himself as one of those lean, mean, running machines.

You can watch a video about his story here and learn about my specific muscle gaining diet and quick bodybuilding foods:

Vince studied Kinesiology and received a Honors Kinesiology degree from the University of Western Ontario. After college, he found a mentor who “told him to burn all of his fitness magazines and stop wasting money on supplements to gain weight.” Vince’s life started to change. He gained some weight, got muscles and then met the girl of his dreams – whom he calls his B.M.W. – Beautiful Marvelous Wife!

Vince helps thousands of individuals with “muscle unfriendly genetics”; make a plan to create new habits and commit to it and teaches the best bodybuilding foods to build muscle fast. He helps with motivation, confidence, and teaches the basis for training smarter not harder – individuals see muscles within 2 weeks, not 2 months! They eat better and have a more balance life. And in the end, each individual becomes a better man or woman all while reaching his or her goals.

Vince is the Author of “No-Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain.” The book has sold more than 80,000 copies in more than 120 different countries. He is also a WBFF Professional Fitness Model.

Vince continues to compete in the fitness-modeling world and has won the Canadian Fitness Model Championships. In June 2008, I competed again and placed 3rd at the World Fitness Model Championships. He enjoys the natural bodybuilding and fitness lifestyle, and continues to practice what he preaches. This past summer he competed in the Pro Division of the WBFF World Championships.

To learn more about the top bodybuilding foods to build muscle fast, check out his No Nonsense Muscle Building system at:

Sign Up Below and get Your All Access Pass to
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