Eat Fit

EAT FIT
FIT F
FOR BLOOOKDE
S
TASTY
MUSCLE
MEALS
HEALTHY BURGERS
FOR HUNGRY BLOKES
p45
NEW RULES TO
GET
LEAN
Feed your body

what it needs
YES, YOU CAN

EAT CARBS
NEED TO KNOW
THE RIGHT
TIME TO EAT
PROTEIN
FIGHT
FATIGUE
WITH FOOD
RACE DAY
SUPER FOODS
WHY FIT GUYS
CAN EAT PIZZA
20
SUPER FAST MUSCLE PLAN
FIRE UP YOUR BBQ

SKILLS p51
YOUR NEW SUPP

GUIDE p94
MEAT-EATER vs.
VEGO p18
TOP TIPS TO
GET SHREDDED
scan here to learn more
2013 MUSCLEPHARM Corp. * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
BUILD YOUR
LEGACY
ARNOLD:
BEFORE HIM, SPORTS NUTRITION WAS FRINGE SCIENCE.

Never before has Arnold Schwarzenegger attached his name to
a sports nutrition company. Arnold is working side by side with
MusclePharms world-renowned scientific team to create a
monumental line of new products that are revolutionary,
safeand above alleffective.
So if you plan to train like youre building a legacy,
just follow in Arnolds footsteps.
DISTRIBUTED BY:
30
18
84
41
REGULARS
8 Editors letter
FEATURES
22
41 The EF review
The latest from the EF chief
10 FYI
Up-to-date food news you can use
We head down the frozen pizza aisle
26
45 Better body burgers
Five new takes on the ultimate man meal
14 Good or bad?
51 Licence to grill
The truth about frozen foods
Step up to the next level of BBQ expertise
16 WTF?
56 Chop and change
18 Bulk up
63 The new rules of fat loss
The lesser-known meat cuts and how to use em
Why MSG isnt really bad for you
Yes, you can eat carbs and drink booze!
Do you need to eat meat to build muscle?
51
20 Knowledge
Time your carbs to get ripped fast
What you should know about cholesterol
70 Blokes in the know
22 Get lean
Listen up: these four know their stuff
Lose weight with the help of a virgin
24 Sex
How diet affects testosterone levels
26 Perform
A triathlete shares his race-day secrets
32
74
89 The no-bull guide to bulking

What you really need to eat to gain muscle
94 The scoop on supps

Part two of our lowdown on supps
30 Health
115
34 Eat smart
106
36 Booze
Meet Mezcal Tequilas bigger, bolder brother
38 Books for blokes
New books thatll make you really hungry

6 | EAT FIT
100 The EF interview
79
Protein timing post-workout
Colour yourself healthy
All about the low-carb, high-fat aproach

Lose weight and stay lean forever
24
50
Green eggs and ham!
32 Recovery
77 Fat less or more?
83 Get it off, keep it off
28 Start smart
Fight fatigue with the right food
67 Watch your carbs
THR1VE founder Josh Sparks on eating fit
105
105 Hops to it
Welcome to the wonderful world of beer
110 The goods
Stuff you need, stuff you want
111 The EF workouts
Abs in six weeks, plus a fast-gain plan for muscle
122 The EF glossary
What all those foodie terms really mean
Low carb electrolyte formula. High magnesium.

Replenish your body with a refreshingly low carb electrolyte formula containing
sodium and potassium to assist rehydration and Meta Mag Magnesium to
relieve muscular cramping, aches and pain.
Always read the label. Use only as directed. If symptoms persist consult your healthcare professional.
endura.com.au
Available in Lemon Lime, Coconut,

Tropical Punch and Grapeberry flavours.
END4868 - 02/15 CHC53346 - 06/14
REFRESHINGLY
LOW CARB REHYDRATION
ED
TT
S LE
ER
EAT FIT
ODYSSEUS PUBLISHING PTY LIMITED
GET FIT WITH FOOD
SUBSCRIBE TO EAT FIT
eat fit
FIT FOOD
FOR BLOKES
tasty
MUsCLE
MEaLs
new rules to
healthy burgers
for hungry blokes
get
p45
lean
feed your body

what it needs
Yes, You Can

eat Carbs
NEEd To kNow
the right
time to eat
protein
t never ceases to surprise me how much

my diet affects my life. A good diet is the
cornerstone of a healthy, happy existence.
Food affects your mood, your sex life, your
performance at work, your daily routine and
of course, your body shape. Ultimately, a shit
diet means a shit life.
20
fire up your bbq

skills p51
your new supp

guide p94
issue 12 $8.50
top tips to
get shredded
meat-eater vs.
vego p18
EF12_Cover_v2.indd 1
FOUR ISSUES
FOR JUST $25
ph: 02 9439 1955
eatfitmagazine.
com
Advertising Director David Lee

david@eatfitmagazine.com.au; 0410 485 700
Subscriptions (02) 9439 1955
www.eatfitmagazine.com
Published 4 times per year. Printed by Offset Alpine.
Australian distribution by Network Services. Tel: 1300 131 169.
Copyright 2015 Odysseus Publishing Pty Ltd and Weider
Publications, LLC. Australian Mens Fitness is published under
licence from Weider Publications, LLC. All rights reserved.
Reprinted with permission. No part of this publication may
be reproduced, translated or converted into machinereadable form or language without the written consent of the
publisher. Mens Fitness is a trademark of Weider Publications,
Eat Fit magazine is a trademark of Odysseus Publishing Pty
Ltd and may not be used or reproduced without permission
from Odysseus Publishing Pty Ltd. Articles express the
opinions of the authors and are not necessarily those of the
Publisher, Editor or Odysseus Publishing Pty Limited.
ISSN 1836-0114.
todd@eatfitmagazine.com.au
Weider Publications, LLC a subsidiary

of American Media, Inc.
EAT FIT IS DIGITAL
Search in iTunes
or go to Google Play
for Android
eat fit
FIT FOOD
FOR BLOKES
fuel
your
body
eat, cheat and
EaT LIKE a man
meat, chips, beer.

Oh yeah
p20
lose
fat
power-packed
meals for muscle
paleo
yeS or
no?
Spruce
up your
chook
Should you
go glutenfree?
never be
hungover
again
We want to know what you think of Eat Fit. Feedback is very important to
us see, if enough of you tell us about something you dont like or something
you want to see more of, well change the magazine. You get a better mag and
therefore you keep buying it, we sell more copies and we all live long happy
lives. So shoot me an email at todd@eatfitmagazine.com.au and tell
me what you think what you like, what you hate, even what you ate for
breakfast. We want to know. Its your mag, after all. Help make it even better.
EF11_Cover_FINAL2.indd 1
pete evans paleo

meals p44
be a better
chef p84
blender boot
campp50
Issue 11 $8.50
10
top SuppS
for blokeS
I
shred for summer
Chairman, President & Chief Executive Office

David Pecker
Executive Vice President,
Chief Marketing Officer
Kevin Hyson
Executive Vice President, Consumer Marketing
David W. Leckey
Executive Vice President, Chief Financial Officer,
Treasurer
Chris Polimeni
Vice President, International Business Director
Marianna Gapanovich
Syndication Manager
Maribel Dato
Sr. International Marketing Director
Tiphaine Perrier
Web Producer
Maxime Menant
Production Assistant
Paul Miller
Director, Rights & Permissions
Fiona Maynard
31/10/2014 4:34:01 PM
Founding Chairman
Joe Weider
Founding IFBB Chairman
Ben Weider
LIKE US ON FACEBOOK
facebook.com/
AustralianEatFit
The nutritional advice and exercise instructions in this magazine

are designed for people who are in good health and physically fit.
They are not intended to substitute for medical counselling.
The creators, producers, participants and distributors of Eat Fit
disclaim any liability for loss or injury in connection with the
exercises shown or instruction and advice expressed herein.
Both the paper manufacturer and our printer meet the international standard ISO 14001 for environmental management. The paper comes from sources certified under the Programme for Endorsement
of Forest Certification scheme (PEFC). Please recycle this magazine or give it to a mate.
Certification applies to
Offset Alpine Printing
8 | EAT FIT
Cover image Gallo Images
TODD F. COLE, EDITOR
PEFC/xx-xx-xx
Art Director Tania Simanowsky
Publishers
Todd Cole, Ian Brooks
Many people think that a healthy diet is ancillary to physical

training when youre trying to get fit and in shape. Its not. Its
the key. You simply wont train well on a bad diet. If you want to
start getting fit, start with your diet. You might want to give your
favourite bad foods a spin (see Better body burgers on p45),
control your carb intake (see Watch your carbs on p67) or eat
to gain maximum muscle (see The no-bull guide to bulking
on p89). Then work on your sleep patterns. When those two are
solid, you can start building up your physical training. Get all
three lined up and, after a while, youll be happy and healthy, as
well as looking a hell of a lot better. The beauty of it all is, a few
bad weeks wont destroy your fitness (and conversely, nor will a
couple of good weeks make you fit). If youve fallen off the healthy
eating wagon, its time to get back on the straight and narrow. And
this mag is your perfect starting point. Enjoy!
Environment
ISO 14001
Deputy Editor Alison Turner

al@eatfitmagazine.com.au
2/02/2015 2:22:29 PM
It would be easy to think that missing my workouts had derailed

my diet, but in fact it was the other way around. A bad diet had
caused me to miss my workouts. Diet was the offender, not a lack
of training. A bad diet took away my motivation, changed my
mood and even changed my sleep patterns. No wonder I was
being such a grumpy bastard.
TALK TO ME
Editor Todd Cole

todd@eatfitmagazine.com.au
fight
fatigue
with food
raCe daY
super foods
whY fit guYs
Can eat pizza
An example: like many people, I suspect,

I let my guard down over the Christmas period and things went
pear-shaped pretty quickly. A few rum balls, some sugar-laden
pastries and some fast food saw me miss a couple of workouts,
then a couple more. Then I started taking afternoon naps in front
of the TV after ice-cream and leftover pavlova. (Sugar crash!)
This, of course, got my sleep patterns all screwed up. Soon, it was
pointed out to me that I was getting short with the kids and was
none too pleasant to be around.
ABN 39 122 001 665

Level 2, 174 Willoughby Road,
Crows Nest, NSW, 2065
PO Box 81 St Leonards NSW 1590
Tel: (02) 9439 1955 / Fax: (02) 9439 1977
F.Y.I
Nutritional news you can
use to finetune your
health and wellbeing
Eye opener
If you cant resist a late-night
snack, youre not alone. A
study in Cell Reports says
night-eating syndrome
appears when the genes
that synchronise eating
patterns with sleep are
faulty. Signs include waking
in the night and being
unable to go back to sleep
without eating. Maybe seek
help if youre reaching for
a block of choc at midnight.
105
The page you

should turn to for a
refreshing beer story
A study has found drinking green

tea and exercising results in more
weight loss than either alone: mice
exercised and ate a high-fat diet
for 16 weeks; some also got a green
tea supp. Mice in the tea group lost
27% of their body weight and cut fat
around their little mouse abs by 37%
much more than the no-tea group.
Hearty snack
If you dont eat nuts
because theyre high in
fat, youre missing out.
Theyre full of fats, true, but
theyre the healthy kind as
opposed to the waistlineexpanding variety which
means they can cut your
risk of heart disease by
almost a third, according to
research published in the
American Journal
of Clinical Nutrition.
Why did the
lobster blush?
Because the
sea weed
A matter of taste
One reason why obese people
keep on eating unhealthy foods?
They taste better. This ground-breaking
finding from research published in the
Journal of Public Policy & Marketing
reveals that taste is the biggest influence
on food choices, with flavour being the
main driver behind decision-making
when it comes to what we stick in our
gobs. The study also found that the least
health-conscious eaters were also the
least likely to take any new health
information into consideration.
Which doesnt really bode
Playing hide
very well for them.
the sausage
has never
been so tasty
10 | EAT FIT
Raise your grass

If you like your beer,
theres a way to negate
some of alcohols ill
effects wheatgrass. One
study found wheatgrass
extract reduces liver cell
damage and increases
antioxidant levels in rats.
Another found it
helps prevent the
damage alcohol
causes to
the defensive
membrane
of rats liver
cells. Have a
shot of the
green stuff
the morning
after.
Kelp is at hand
Seaweed may help fatties lose weight,
according to a study from Newcastle
University in the UK. Scientists found that
a compound called alginate found in sea
kelp can suppress the digestion of fat in
the gut, stopping the body absorbing fat.
But before you head to the nearest beach
to dive in and start gorging yourself stupid
on algae, clinical trials still need to be done
to test the theorys efficacy.
ll you
a
o
t
e
d
i
T HE g u
about
w
o
n
k
need to
ed full
k
c
a
P
!
aleo
living p
ts and
u
o
p
a
sw
of tips,
to help
s
e
p
i
c
e
sr
deliciou
ibrant
v
e
v
e
i
you ach
ain it.
t
s
u
s
d
an
health
Luke and Scott
cLEAN LiviNg
PALEO BAsics
IN STORE 24 FEBRUARY
Get the whole story at: www.hachette.com.au
/HachetteAustralia
F.Y.I.
Crystal cleared
A recent study of 8670
adults found no connection
between salt intake and
high blood pressure.
But just as one white
crystalline substance
seems to be in the
clear, suspicion
shifts to another. The
American Journal of
Cardiology claims sugar
speeds up your heart
rate, leading to increased
blood pressure.
Crave crusher
Compounds in
spinach called
thylakoids reduced
the hankering for
unhealthy food
in 95 per cent of
participants in a study
at Lund University
in Sweden.
The fifth element

The fifth taste umami could play
a big role in health, says research in
the journal Flavour. Researchers found
that savoury umami can improve the taste
of low-fat and healthy foods, making them
more appealing to unhealthy eaters, those
who need to gain weight or those suffering
from a lack of appetite. Umami also
appears to help modulate gut health.
Add oomph
with umami
Sat-fat goes straight

to your paunch
Add an avo for

satisfaction
In a gut-busting new
Swedish study, 39 normalweight adults ate a 750calorie muffin made with
either palm oil (a saturated
fat) or sunflower oil (a
polyunsaturated fat) daily
for seven weeks on top of
their regular diet. At studys
end, all had gained the same
weight but the half whod
eaten the palm oil-laced
muffins ended up with more
of it around their middle.
Such fat accumulation
increases the risk of both
diabetes and cardiovascular
diseases later in life.
When a bunch of healthy but

overweight adults added half an
avocado to their lunch, they experienced
40 per cent less desire to snack during the
next three hours, and felt 26 per cent more
satisfied, according to a new study. Its no
surprise: Avocados add volume, fibre and
monounsaturated fat, which promote real
feelings of fullness, says study author
Dr Michelle Wien. Add half an avo
to your lunch and avoid the
3pm witching hour that
sees you reaching
for the cupcakes.
Hold the plastic!

Youve heard dont microwave food
in plastic containers but that may
not be the worst of it. Public health officials
recently sounded the alarm in the Journal
of Epidemiology and Community Health,
saying that the 6000-plus chemicals
in plastic wraps, cap and carton linings,
synthetic containers virtually any
packaging are likely leaking into food
and posing long-term health risks.
12 | EAT FIT
Try a day on
the green
Jump-start your day.

Try Melrose Essential Greens.
Melrose Organic Essential Greens is a combination of organic barley grass,

wheat grass, chlorella and spirulina. This rich green superfood is packed
with phytonutrients such as chlorophyll, betacarotenes, folic acid, vitamins,
minerals, amino acids and fibre, to help jump-start your day.
Visit our website for more information at www.melrosehealth.com.au
D
G O OA D ?
OR B
45
PERCENTAGE OF NUTRIENTS
POTENTIALLY LOST BY
FRESH VEG ON ITS TRIP
FROM FARM
TO PLATE
There's no denying that
FROZEN
ASSETS
That bag of peas in your freezer

could be better for you than you think
14 | EAT FIT
frozen vegies are a convenient

way to tick off your five serves
a day. But most people also
see them as a poor substitute
for fresh. However, frozen
vegies can be just as good, or
even better for you than fresh.
How? Vegetables destined for
the freezer are snap-frozen
right after picking, when
their ripeness is at its peak,
meaning they're at their
most nutritious. Fresh vegies,
especially in a big country like
Australia, have to travel a long
distance to get from the farm to
your plate, losing nutrients
along the way. They're also
usually picked before they
reach peak ripeness, meaning
they miss out on reaching their
full nutritional potential.
Now, we're not saying you
should give up on fresh and
stock your freezer ful of frozen
peas and carrots. Rather, you
should buy fresh fruit and veg
when it's in season, and try to
buy local produce whenever
possible. Head for the freezer
aisle when you want to buy
off-season produce. If you only
shop once a week, buy fresh
veg for the first half of the
week, and frozen for the
second half. And try to cook
frozen veg in as short a time as
possible preferably steaming
or microwaving rather than
boiling to avoid losing too
many nutrients.
BULK NUTRIENTS
PURE SUPPLEMENTS
INTRODUCING THE NEW PROTEIN BLEND THAT...
Mixes flawlessly &

tastes fantastic!
84.5%
PROTEIN
5%
CARBS
3.8%
FATS
1KG - $29
4KG - $99
AVAILABLE ONLY FROM
BULKNUTRIENTS.COM.AU
With Bulk Nutrients Protein Matrix+

you can have quality and quantity
Protein Matrix+ combines Australian made WPC, Milk Protein Isolate,
and NZ WPI to bring together a blend that is rich in natural levels of
Glutamine, EAAs and BCAAs. Its also boosted with Leucine and
Glutamine to drive muscle growth and improve recovery.
Protein Matrix+ is further enhanced with a new enzyme which targets
lactase and reduces the negative effects of dairy for sensitive
individuals. If you've had to solely consume isolates or vegan proteins
in the past, try this blend and reap the benefits!
bulknutrients.com.au
bulknutrients
@BulkNutrients
bulknutrients
INTRODUCTORY
SPECIAL
Use the code
'ProteinMatrix' to
receive 10% off your
Protein Matrix+ item!
LIMITED TO THE FIRST 200 CUSTOMERS
WTF
AGE OF
INNOCENCE
Is monosodium glutamate
really that bad for you?
SOMETHING
TO TAKE
AWAY
Every day, the average
person ingests 20 to
40 times more naturally
occuring glutamate
than they do MSG.
known as MSG) has long been

associated with Chinese food and
terrible things. MSG opponents
say it causes everything from
sweating and headaches to chest
pain and the coming of the Four
Horsemen of the Apocalypse.
But we may have been misled.
MSG is actually the sodium salt
of glutamic acid. Glutamate is a
naturally occurring amino acid
that is found in nearly all foods,
especially high-protein foods such
as dairy, meat and fish, as well as
in many vegetables. Its even
produced in your body naturally
when you digest food. MSG
basically acts as a flavour
enhancer for savoury foods
reacting with umami
receptors on your tongue.
The bad rap for MSG
started back in 1968 with
an article published in the New
England Journal of Medicine. The
author claimed he'd experienced
something he called "Chinese
Restaurant Syndrome (numbness,
shaking, palpitations) after
chowing down at his local Golden
Dragon. For some reason, the term
stuck, even though subsequent
research has found that MSG is
perfectly safe for the vast majority
of us. A select few of us may be
sensitive to it, but MSG itself can't
cause allergies as it doesnt create
any antibodies that could cause an
allergic reaction.
Sure, you may get symptoms like
sweating and heart palpitations if
you stuff yourself stupid with Kung
Pao chicken and down a couple of
shots of soy sauce, but that's going
to happen if you eat too much crap
of any description. Eating foods
that contain MSG in moderation
is fine. Now, pass the wontons.
16 | EAT FIT
ISTOCK
Monosodium glutamate (better
Know your body.

Take control.
Heart
Activity
Sleep
Weight
Discover our weight scales, activity trackers and blood pressure monitor
on www.withings.com
K
BUL
UP
ANIMAL &
VEGETABLE
DOES MEAT MATTER
FOR MUSCLE?
YES says strength and

conditioning coach Nick Mitchell
If you want to be the
strongest you can be, its
optimal to eat meat and
fish. Thats not to say you
cant progress without
them but youll be at a
distinct disadvantage.
Meat and fish arent
just beneficial for their
protein. Its also the
creatine, iron, leucine,
zinc, taurine, glycine,
vitamin B12, carnosine,
carnitine, omega fats
and other nutrients they
contain. These all help
create a better muscle
response to exercise and
better recovery, resulting
in a superior ability to
pack on size.
In theory its possible
to replace meat with
supplements. But its an
expensive way to get
everything your body
needs. If you have ethical
beliefs that stop you
eating animal products,
I respect that. And youll
still make progress in the
gym it will just be slower.
Theres not much in

animal foods that cant
be found in plants. Whole
plant foods contain
proteins, complex
carbs, healthy fats, fibre,
vitamins, minerals and
antioxidants. On the
flipside, animals contain
18 | EAT FIT
no carbs, no fibre, no
antioxidants and few
vitamins or minerals.
Animal proteins have
the advantage of being
more concentrated and
contain more creatine
and leucine. However,
its still easy to hit your
protein quota by eating
plenty of legumes,
green veg, nuts and
seeds. There are also
high-quality plantbased protein powders
available. As for creatine
and leucine, even meat
eaters have to take

supps to get the amounts
needed for serious
muscle growth.
Eating plants will
provide all the essential
nutrients you need
to build healthy lean
body mass. Also, animal
proteins take more time
and energy to digest. In
my experience, the only
people convinced you
need meat and fish for
optimum muscle growth
are those who are too
scared to go without it.
SHUTTERSTOCK
NO says vegan pro natural

bodybuilder Derek Tresize
PLANTS
PROVIDE ALL
THE ESSENTIAL
NUTRIENTS YOU
NEED TO BUILD
MUSCLE
WHATS YOUR
CUT?
New research* has found that

different personalities prefer
different cuts of meat. Whats
your steaketype?
RU M P
Favoured by 46 per cent of

Aussies, rump lovers are
dependable and reliable.
T-B O N E
This steak represents people

who are exuberant and humble
(and not overly fond of salad).
Feel-good fillers
Cover your key nutritional bases with just three foods

HEMP SEEDS
These little guys dont
contain THC, the active
ingredient in marijuana,
but they do have some
high-flying properties,
including omega-3 fats
and protein. At 5g per
two tablespoons, the
protein content in hemp
is much greater than in
most other non-animal
foods, and its also
complete (it contains all
the necessary amino
acids, just as animal
foods do). Sprinkle them
on yoghurt or salads to
add nuttiness, or pick up
Nutiva Organic Hemp
Protein if you just want
a concentrated source
of protein to supplement
your training.
PSYLLIUM HUSK
Yes, most fibre
supplements are for the
geriatric set, and they
contain sugar to make
them taste less like dirt.
But psyllium husk, the

main ingredient in most
of these products, works
fine on its own, and you
can make up for its
dryness by combining it
with your protein shake
(add two tablespoons for
an extra 7g of fibre). You
wont taste it, but you will
notice how it helps you
digest the protein better,
especially if shakes
typically leave you
bloated or sitting on the
throne for longer than
average. Optimum
Nutritions Fitness Fiber,
a sugar-free fibre
supplement, contains
psyllium as well as
polydextrose, a form
of synthetic fibre that
a 2013 study found
increased feelings
of fullness.
seem to like them a

lot, its time to get up to
speed. Chia packs 5g of
heart-healthy omega-3
fats per 30g serve, and
11g of fibre. The seeds are
flavourless, so they blend
well in any food. You can
even make meatballs
with them: use two to
three tablespoons per
500g of meat (they act
as a binder instead of
bread crumbs). Prefer to
drink them? Knock up
a smoothie with chia
seeds, passionfruit juice,
kale, mangoes and lowfat Greek yoghurt.
CHIA SEEDS
If your only knowledge
of these brown Mexican
seeds is that hippies
FILLET
Preferred by a suave bunch

of munchers who like to keep
balanced and healthy.
A DIFFERENT
KIND OF SHAKE
Smash some superpowerful nutrients into
your body with a shake
made of real foods,
not stinky powder.
SCOTCHFILLET
The cut favoured by foodies,

Scotch fillet lovers are
independent and meticulous.
RIBEYE
This is the steak for

adventurous and carefree
meat-eaters.
* Research by Meat & Livestock Australia.
EAT FIT | 19
LE
NOW
DGE
It's the refined

sugars and
processed carbs in
junk food that raise
your LDL levels
Avoiding junk food is the key to healthy cholesterol

levels so you avoid serious cardiovascular disease
What does
cholesterol do?
It plays an important
role in helping the
body to build and
repair cell membranes
and improving
communication
between cells, says
nutrition expert Scott
Baptie. It also helps
with the production of
hormones, including
testosterone.
What are HDL & LDL?

Cholesterol circulates
around the body in
your bloodstream by
20 | EAT FIT
binding with protein

particles and forming
lipoproteins. There
are two main types of
these: high-density
lipoproteins HDL
or good cholesterol
which contain more
protein than cholesterol;
and low-density
lipoproteins LDL
or bad cholesterol
which contain more
cholesterol than protein.
Why is HDL good

and LDL bad?
The problem with LDL
is that its membranes
are weak and liable

to break off. This
causes your blood to
clot, which increases
the risk of developing
cardiovascular
problems. HDL
counteracts this by
catching stray LDL and
carrying it away from
your arteries and back
to the liver, where it can
be expelled or reused.
Will eating certain

foods raise my LDL?
Eating foods that
contain refined
sugars and processed
What can I eat to

boost my HDL levels?
cholesterol foods
raised blood
cholesterol levels, but
this isnt the case. Most
high-cholesterol foods
(such as eggs, butter
and pt) actually offer
health benefits and
have no significant
impact on blood
cholesterol.
Eating a diet based on

lean meats, healthy oils,
green vegies and some
fruit and dairy will help
Can exercise help?
you maintain healthy
Exercise has a positive
cholesterol levels. For
affect on cholesterol
an extra boost, increase
health because it
your intake of omega
3-rich foods such as oily stimulates enzymes
in the body that help
fish, and eat more food
to move LDL to your
that contains quercetin,
liver, while increasing
such as garlic and
the size of the protein
onions both will help
to reduce inflammation. particles that form
lipoproteins, which
improves your ratio
What about foods
of HDL to LDL.
high in cholesterol?
It used to be thought
that eating high-
"IT USED TO BE
THOUGHT THAT
EATING HIGHCHOLESTEROL
FOODS RAISED
CHOLESTEROL,
BUT THIS ISN'T
THE CASE"
How do I maintain
good cholesterol
health?
Its a simple strategy
really if you stick
to a diet based on
whole foods with
anti-inflammatory
properties, avoid junk
food and exercise
regularly, you should
have nothing to
worry about.
SHUTTERSTOCK
A VERY
HEARTY DIET
carbs may lead to

inflammation in the
body, which means LDL
is more likely to clot
your blood. Avoiding
these foods is crucial
for good health.
NOTHING BEATS
USN RESULTS.
PREFERRED SPORTS NUTRITION PARTNER OF THE CRUSADERS

VISIT WWW.USN.COM.AU FOR THE FULL RANGE OF SUPERIOR USN SUPPLEMENTS
EAN
L
T
GE
0.84
MAXIMUM MEAT
EAT MORE PROTEIN? YEP, IT HELPS YOU BUILD MUSCLE AND STAY SLIM
Builder of muscle, agent of recovery
and according to new research
protein is a potential game-changer in
the fight against obesity. A study from
University College Cork in Ireland
found that in addition to soothing
and enlarging your muscles after
a tough workout, protein also helps
to increase microbial diversity in the
22 | EAT FIT
gut, a lack of which makes people far

more susceptible to obesity.
Whats more, the participants in the
study who consumed higher levels of
protein also recorded lower levels of
inflammation and improved metabolic
markers which means youll burn more
calories than the control group.
Another study, published in the FASEB
Journal, found that study subjects who

doubled their protein intake to twice
the RDI lost more fat and maintained
more muscle than those eating the
recommended daily amount.
So even if youre trying to slim down
rather than bulk up, get your teeth into
some delicious steak as if you needed
any more enouragement.
ISTOCK; *NATIONAL HEALTH AND MEDICAL RESEARCH COUNCIL
GRAMS OF PROTEIN PER

KILO OF BODYWEIGHT A
MAN AGED 31-50 SHOULD
BE EATING*
HUNGER
BUSTERS
Step away from that cupcake here are the best five ways to
satisfy your appetite
WAT E R
You might just be thirsty. Our bodies

often cant tell the difference between
hunger and thirst. Water also helps
you feel full.
Go virgin
The classic morning-after Bloody Mary gets
a chaste twist thatll help you lose weight
an the Virgin
Mary help
you lose
weight? Yes she
can, in a manner
of speaking. The
tomato juice in
a Virgin Mary
mocktail is not only
a fantastic way to
get calcium, vitamin
C and iron, its also
lower in calories (48
calories per 200ml)
than orange juice (56
calories per 200ml)
and apple juice (86
calories per 200ml).
BUST CRAVINGS
P RO T E I N
Protein causes your body to produce

glucose, which sends a message to
the brain to stop eating.
FIBRE
Fibre bulks up the volume

of food you eat, which means
you dont have to eat as much
to feel satisfied.
The sharp, acidic

taste of tomato
juice overwhelms
your tastebuds,
making you feel
more satisfied and
less likely to hanker
for something else
afterwards. The
scent of tomato
juice can also
reduce the appeal of
cigarettes, making
it a good choice for
those of you trying
to ditch the ciggies.
(The lycopene
in tomatoes is
also believed to
have anti-cancer
properties, BTW).
BOOSTER SHOT
FAT
Eating healthy fats is crucial for losing

weight, building muscle and feeling
full especially if youre cutting back
on carbohydrates.
The Tabasco in a
Virgin Mary gives
your tastebuds
a good zing, and
it also revs up
your metabolism.
The heat in
Tabasco comes
from cayenne
peppers, which
are believed to
boost metabolism
and increase fat
oxidisation (your
body breaking
down fat to use as
energy). Cayenne
peppers also help
to stabilise blood
sugar levels.
Tabasco also
contains vinegar,
which helps
improve insulin
sensitivity,
according to
a study in
Diabetes Care.
Another study
in the Journal of
Agricultural and
Food Chemistry
found that vinegar
can increase fat
oxidisation.
MIX IT UP
A simple Virgin
Mary recipe
for four: mix 1L
tomato juice; 2 tbsp
Worcestershire
sauce; 1 tsp Tabasco;
and juice of 1 lemon.
Serve with a celery
stick. Cheers!
MARY,
MARY, QUITE
CONTRARY,
WHERED THE
VODKA GO?
CRUNCH TIME
Finally, that stick
of celery in your
glass. Dont just
use it as a swizzle
stick eat the
thing. Celery
contains almost
zero calories, but is
a fantastic source
of fibre, to keep
those bowels in tiptop shape, which is
something every
healthy young
gentleman should
be aspiring to.
Tabasco
Celery
Tomato
Boosts your
metabolism and
helps to increase
fat oxidisation
and stablise
blood sugar.
A crunchy,
low-calorie way
to stir your drink
and get a good
dose of fibre
and vitamin K.
The sharp taste

beats cravings;
plus; a low-calorie
way to get essential
vitamins and
minerals.
SHUTTERSTOCK
E X E RC I S E
As you use your muscles, your body

releases a protein that plays
a part in managing appetite.
EAT FIT | 23
SEX
MAX
YOUR MOJO
Is your diet killing your testosterone?

Testosterone is vital
for an active sex drive.
Levels dont drop
as you age, but the
amount available for
use in the body does.
Stress, inflammation
and toxins from food
or cleaning products
can all contribute
to low testosterone.
If you think you
have low levels, its
important to get a test
from your GP the
primary cause of low
T-levels may be cell
dysfunction.
Cells, including
testicular cells, only
need three things to
be healthy: 1) fuel and
the nutrients to use it;
2) the ability to get rid
of free radicals and
chemicals that
damage cells; and 3)
the optimum acidity
levels and hydration
environment for
the cell to function.
Micronutrients that
we need in small
quantities including
amino acids such as
taurine, trace minerals
such as selenium and
vitamins such as B6
serve in all these
cellular processes.
Without these, optimal
function for building
muscle or losing fat
isnt possible because
the cells arent healthy.
So whats the
solution? Zinc,
which is commonly
associated with
boosting T-levels, will
help if youre deficient.
If youre not, it wont
make a difference.
At the very least,
ensure youre hitting
the RDA for all
your micronutrients,
not just those
such as zinc that
are normally
recommended. To do
this, eat a varied diet
of meat and veg,
choosing organic
whole foods that
havent been
contaminated by
pesticides. Avoid
processed
foods, too,
and as a good
insurance
take a daily
multivitamin.
Ticking
these
nutrition
boxes will
keep your
cells healthy,
helping to
correct and
support their
physiological
mechanisms and
avert any potential
dips in performance
in the gym and
in the bedroom.
All this talk

about cellular
processes
makes a girl
thirsty
REDUCE THE DEFICIT
MICRONUITRIENT
% DEFICIENT
RDI FOR ADULTS
GEIT IT FROM
Vitamin E
86%
15mg
Sunflower seeds, chilli
Folate
75%
0.4mg
Asparagus, broccoli
Calcium
73%
1000mg
Tofu, yoghurt
Magnesium
68%
400mg
Spinach, squash
Vitamin A
55%
0.9mg
Sweet potato, carrots
24 | EAT FIT
SOURCE PRECISION NUTRITION
The five most common micronutrient deficiencies
with
Testofen
FO
PER
RM
READY
TO RACE
TRIATHLETE BEN HOFFMAN

ON RACE-DAY NUTRITION
What should I
eat on the morning
of my race?
Ill have a wholemeal
muffin with almond
butter and some
honey, which Ill
eat probably three
hours before. Then,
about an hour before
the race, Ill have an
Almond Coconut Clif
Bar. I find that your
stomach starts to feel
a bit empty by the
time you get down
to the course, so just
having half a muesli
bar or whatever it
is about an hour
before the race fills
your stomach, sets
you at ease and gets
that last little bit of
calories in. Thats my
race-day plan. I also
drink coffee and take
some caffeinated salt
tabs just to get me
going in the morning.
I find it breaks that
last bit of haziness
and gets you going
before the race.
leading into the race.

Youre doing this
training day in and
day out and you get
into a rhythm that
works, and your
body expects certain
things. When you
change that, it can
really throw your
body for a loop right
before the race.
The important
thing for me is
creating a sense
of comfort and
normalcy that
you need
before a
race. My
secret
pre-race-day meal,
which I eat early
in the day, is a thincrust homemade
pizza. I make it with
yeast and flour, and
I do it all from
scratch. I like to
do one thats a
margherita with
fresh mozzarella,
basil and tomato,
and then Ill do one

that has maybe
some sausage or
something with a
little bit of protein.
Its not like I chow
down an entire
pizza. I have a few
slices and a small
side salad because
I dont like to take
too much fibre in
the day before a race.
MY SECRET
PRE-RACE MEAL
IS A THIN-CRUST
PIZZA
Ben Hoffman Pro

triathlete; 1st place, 2013
Ironman Coeur dAlene;
1st place, 2012 Ironman
Wisconsin; 1st place, 2012
Ironman St George
26 | EAT FIT
SHUTTERSTOCK
Whats my best
bet, foodwise, the
day before the race?
I try not to change
much of anything
THEY TOOK
WHAT?
Some of the strangest
performance-enhancing
drugs in sporting history
R AT P O I S O N
At the 1904 Olympics, US distance

runner Thomas Hicks took doses
of strychnine, raw eggs and brandy
while competing in the marathon.
Although hallucinating and having
to be carried over the finish line,
he won gold.
Drop and give me

40 winks
Eating errors
The wrong foods can wreak havoc on your

body and sabotage your exercise routine
BALLS
The ancient Olympians took

competition seriously. A popular
performance enhancer of the time
was raw animal testicles. Others
included wine and hallucinogens.
Sure would have made for some
fun afternoons at the arena.
URINE
Former MMA fighter Luke Cummo

was a big fan of urine therapy,
drinking a daily dose of his own
wee in what he believed to be a
great way to preserve his natural
hormone and mineral levels.
MISTAKE #1
The sugar high

Youve come up
against an arvo
energy crash and
are hoping that
chocolate bar
which has been
sitting on your
desk all day will
give you a high you
can ride straight
through your last
rep. In reality,
though, its going
to do the opposite.
Anything that
sweet and high in
refined carbs will
spike your blood
sugar and cause
you to crash right in
the middle of your
workout, says
dietitian Jim White.
MISTAKE #2
An empty
stomach
You think that going

for a run right on
the edge of hunger
will help you burn
off tons of fat?
Sucker. All its
going to do is make
your workout feel
like hell. Training
hard on an empty
stomach starves
your muscles of
glycogen which
makes them tire
faster, says
White. Even
something small,
like a piece of fruit
and some yoghurt,
will give your entire
body a muchneeded boost.
MISTAKE #3
MISTAKE #4
The energy drink
Fast food
This ones tricky

because research
has proven that a
little pre-workout
caffeine can rev
you up. The trouble
is, monstrous
energy drinks
also have tons
of workoutcrashing sugar.
The high amounts
of caffeine in many
of these drinks can
really wreck your
sleeping habits,
setting off a vicious
cycle, says White.
Because when
you dont get
enough sleep, your
workouts and diet
suffer, too.
So you dont
necessarily intend
to exercise after
a value meal, but as
it sits like a brick in
your stomach, you
feel desperate to
work it off. Hey,
whatever gets you
to the gym, right?
Wrong. High-fat
meals can take up to
four hours to digest,
which will seriously
slow you down. All
blood is flowing to
your stomach to
help with digestion,
which means its
moving away from
your muscles when
they need it most,
says White.
EAT FIT | 27
S TA
MA
RT S
RT
GREEN EGGS
AND HAM
WATERCRESS
Provides
vitamin K,which
strengthens
bones
MAKE YOUR MORNING

EGGS EVEN HEALTHIER
AND MORE DELICOUS
PANCETTA
Provides vitamin
B6, which boosts
energy levels
Avocado
baked eggs
with pancetta
(SERVES 1)
10
MINUTE
MEAL
1 large avocado
2 free-range eggs
70g pancetta
Small handful of cress
Pepper to taste
1) Pre-heat oven to 200C.
NUTRITION
2) Halve the avocado and remove the stone.
Calories: 566
3) Crack the eggs into the holes where the stone was.
Protein: 21g
4) Place in a casserole dish with the lid on and bake for eight minutes.
Carbs: 18g
5) Meanwhile, lightly fry the pancetta in a non-stick pan over a medium heat for
four to five minutes, stirring throughout, until its crisp.
Fat: 49g
6) Remove the pancetta from the pan and place it on kitchen roll to remove any
excess oil.
7) Sprinkle the cress, pepper and pancetta on the avocados and serve.
28 | EAT FIT
(PER SERVING)
Fibre: 6g
WORDS BEN INCE PHOTOGRAPHY LAUREN MCLEAN FOOD STYLING KAROL GLADKI
AVOCADO
Provides fibre,
which improves
digestion
LT H
NUTS
MILK
OATMEAL
BEANS
CHIA SEEDS
BLACK OR GREEN TEA
EGGS
CRIMINI MUSHROOMS
Nuts pack both protein and

fibre, which boost energy and
keep it stable. Theyre also
great for after a workout.
Roasted and salted pistachios
are a natural way to get back
some of the electrolytes you
lose during exercise that can
leave you feeling fatigued.
When you wake up youre

running low on fuel, so White
suggests a bowl of oatmeal
first thing in the morning.
Oats contain quality carbs
that are stored in the body as
glycogen and provide fuel for
our brains and muscles.
IT'S A
KNOCKOUT
Fatigue doesn't just make
you feel flat, it can also have
a detrimental effect on your
immune system, making
you more susceptible
to illness.
FIGHT
FATIGUE
Put down that energy drink! Even

if youre dead tired, youre better
off with a healthy snack
We put so
much emphasis on
caffeinated drinks,
but those just spike
up your energy
before slowing you
down, says dietitian
Jim White. Instead,
White recommends
eating frequent
meals (skipping
one can cause your
blood sugar to rise
and then tank),
and putting some
strategy behind the
foods you pair. For
30 | EAT FIT
example, whole
grains consumed
with protein can help
prolong an energy
high. With that,
watch your sugar
intake. Sweets boost
energy, but that
quickly plummets.
Here are 10 healthy
foods that can make
you feel more alert,
ward off muscle
fatigue and give you
the get-up-and-go
you need to power
through your day.
Protein and fibre keep blood

sugar stable, plus they set
you up with magnesium,
potassium and iron, as well
as the antioxidant quercetin,
which has been shown to
aid athletic performance
and recovery.
Eggs are a great energy

source they have iron, zinc
and a lot of protein, White
says. Science agrees: a 2009
research review found that
protein not only helps build
muscles and keep you full,
but it supplies sustained
energy as well.
Dairy gets a bad rap, White

says. But you get a lot of
bang for your buck with
milk. In addition to supplying
your body with water, they
help maintain electrolyte
balance as you sweat. Dairy
also offers protein and
energy-revving carbs.
Fibre takes longer to digest

and helps extend the energy
boost you get from carbs.
Beans are jam-packed with
the stuff. Fibre also keeps
energy levels on an even keel
without dips because it helps
stabilise blood sugar.
Unlike a cup of coffee, tea

contains the amino acid
theanine, which may improve
alertness. And youll still get
a little boost from caffeine
(about 35 to 50mg per cup
compared to the 100 to
140mg in a cup of coffee).
These are a great source

of the B vitamins, essential
for energy production.
Riboflavin (B2) is important
in aerobic energy production,
while it also protects the
cells energy production
house mitochondria
from damage.
SHUTTERSTOCK / ISTOCK
HEA
LEGENDAIRY
PROTEIN
FOR MUSCLE
BUILDING
LEGENDAIRY
PROTEIN
FOR MUSCLE
REPAIR
START AND END

YOUR DAY WITH DAIRY.
As part of a balanced diet with a variety of foods
legendairy.com.au/sport
VE
ECO
RY
2.6
AFTER
THOUGHTS
THE AVERAGE BLOKE

SHOULD BE DRINKING
THIS MANY LITRES OF
WATER A DAY.
Ask anyone when the best time

is to have post-workout protein
and theyll tell you that the sooner
you can pound that shake, the
better. But new research begs to
differ. According to the Journal of
the International Society of Sports
Nutrition, eating a protein-rich,
whole-food meal up to six hours
after a workout is enough to help
you to maximise your muscle
gains. What gives?
The exact period of time after
exercise that it would be
best to consume protein
is not known, says
nutritionist and trainer
Michael Ferraro.
Research has shown
that eating protein
up to 24 hours postexercise is effective.
So is a shake always
best? Proteins
containing the amino
acid leucine are the most
potent when it comes to
turning on muscle-building
switches, Ferraro says. For
this reason, dairy proteins
are superior. Whey protein
shakes are easily and quickly
ingested and assimilated,
therefore are the best postworkout protein source.
Otherwise, other dairy proteins
such as yoghurt or cottage
cheese are also good.
Ferraro points out that its
important to keep up your
protein intake throughout the
day, not just after a workout.
Around 0.3g-0.4g protein
per kilo of body weight
every three hours
throughout the day
is sufficient.
32 | EAT FIT
SHUTTERSTOCK
POST-WORKOUT
PROTEIN IS IMPORTANT,
TIMING NOT SO MUCH
POST-WORKOUT
DONTS
Here are some post-workout

mistakes you should never make
(but probably have)
T O U C H I N G YO U R FAC E
Half the population of Stinky Town

has been handling those weights
before you. Make sure you wash
your hands after a training session
before putting your mitts anywhere
near your eyes, nose or mouth.
N O T S H OW E R I N G
That sweat wont just make you

stink worse than a boxful of cat
poo. Sweat left on the skin is
the perfect breeding ground for
bacteria, leading to zits, boils and
other lovely things.
D R I N K I N G A S P O RT S D R I N K
These are all sugar and empty

calories, cancelling out any energyburning you might have done at the
gym. Thinking you should go for
the low-cal option? Weve got two
words for you: chemical sh*tstorm.
Drink some freaking water, dude.
Say no to
something
blue
The bird is the word
Roll up, roll up! These soft and delicious tacos will fuel your
body after that tough workout you just did. Geez youre good...
urkey is the perfect post-workout food. Not only is it a great (and

lean turkey is the leanest animal protein source youll find) source
of protein, this big bird also contains selenium, which helps protect
against the damaging by-products of exercise that accumulate in your
muscles while youre training. Selenium also helps your body process and
use the protein that you eat, making it the ideal recovery nutrient. Turkey
also contains the amino acid tryptophan, which will help you fall asleep
later on. These tasty turkey tacos are an easy way to get your protein and
complex carbs make them two or three hours after your post-workout
shake to help your body recover more quickly. If youre watching your fat
intake, swap the mayonnaise for low-fat Greek yoghurt.
SOFT TURKEY TACOS WITH SALSA AND SPICY DRESSING

YOULL NEED
1 pack turkeybreast fillets
(2 breasts), cut into strips
1 tsp cumin
1 tsp smoked paprika
cup lime juice
cup mayonnaise
1 tsp Mexican seasoning
1 small red onion, diced
2 roma tomatoes, diced
1 small avocado, diced
2 tbsp chopped coriander
1 red chilli, finely chopped
2 tbsp olive oil
1 packet wholemeal
tortillas
250g fresh coleslaw
MAKE IT
> Combine cumin,
smoked paprika and
1 tablespoon of the
lime juice in a
non-metallic bowl.
Add turkey and toss
to coat. Refrigerate for
10 minutes to marinate.
Meanwhile, combine
mayonnaise, Mexican
seasoning and 1
tablespoon of the
lime juice in a bowl.
Set aside.
> To make the salsa,
combine onion,
tomatoes, avocado,
(SERVES 4)
coriander and chilli

in a bowl. Drizzle
with olive oil and
remaining lime juice,
stir to combine.
> Spray a large frying
pan with oil and
place over medium
heat. Cook turkey in
two batches for 5-6
minutes, turning
frequently, until
cooked. Top tortillas
with coleslaw, turkey
pieces and salsa.
Drizzle with
mayonnaise
dressing.
EAT FIT | 33
SMA
E AT
RT
Black and blue

Beat your
biological clock
into submission
with dark blue
fruits and
vegetables
COLOUR
ME HEALTHY
Use colour to identify fruit and veg that target your health needs
RED
GREEN
BLUE/PURPLE
WHITE
ORANGE/YELLOW
PICK UP: Tomatoes,
PICK UP: Kale, spinach,

broccoli, broccolini,
Brussels sprouts, peas
PICK UP: Blackberries,

blueberries, red grapes,
plums, red cabbage
PICK UP: Garlic, onions,
PICK UP: Carrots, sweet
leeks, spring onions,

cauliflower
potatoes, pumpkin,
rockmelon, apricots, mango
THE COLOUR, DECODED:
Loaded with lutein, these

greens help keep eyes
healthy. Specifically,
lutein reduces the risk of
cataracts and macular
degeneration. Whats
more, cruciferous
vegies such as broccoli,
Brussels sprouts and
kale, may also help
clear cancer-causing
toxins from the body.
If youre looking for the

fountain of youth in
your local greengrocers,
venture to the dark
side. Fruit and veg that
flaunt a deep blue or
purple hue usually
contain anthocyanins
antioxidants that boost
brain health, improve
circulation, and act as
anti-ageing agents.
While you wouldnt let

most white foods, such
as bread or table sugar,
sneak into your shopping
basket, make an exception
in the vegie aisle. These
power foods contain
compounds called allicins,
which support heart
health, help fight cancer
and combat viral and
bacterial infections.
Orange pigmentation is a
dead giveaway that a fruit
or veg is brimming with
beta-carotene, which has
been shown to help protect
the eyes as well as bolster
the immune system. Leafy
greens such as spinach
are also good sources of
beta-carotene; the pigment
just gets overshadowed
by chlorophyll.
watermelon, pink
grapefruit, guava,
red capsicum
If youre seeing red,

youre probably looking at
lycopene. Lycopene has
been shown to reduce the
risk of several types of
cancer especially prostate
cancer, says dietician
Manuel Villacorta. The
easiest way to acquire
the antioxidant: up your
intake of tomato products.
34 | EAT FIT
Turkey Minute Steaks
Moroccan Turkey Filos
Stued Turkey Tomatoes
Turkey San Choy Bow
Turkey Fillet Steak
Turkey Open Fillet Steak Sandwich
Turkey Bolognese
Turkey Wontons
Turkey Curry Meatballs
A healthier way every day.

New Steggles Turkey Shortcuts.
From tasty llets to the nest roasts or mince for bolognese
and burgers. For healthy, tasty meals that your family will love
every day of the week, lets talk turkey. www.steggles.com.au
Available from
Were Stegglers for quality
BOO
ZE
MEZCAL MADNESS
Put down the lemon and salt. Tequilas bigger, bolder brother gets its moment in the sun
When it comes to
Mexican booze,
tequilas got all the
glory. Until recently,
if you asked for a
margarita made
with mezcal at your
local watering hole,
chances are your
request was met with
a blank stare. But all
thats changing. The
smoky spirit has
caught a new wave
of popularity and is
popping up in more
and more bars around

the country.
Ready to give it a try?

Odds are you already
have. Most people
think mezcal is a type
of tequila but its
actually the other way
around. Any alcohol
made from distilled
agave is technically
a mezcal, including
tequila. Tequila is
produced in a very
specific region of
Mexico and is made
from 100 per cent blue

agave thats steamcooked in large ovens.
The process
Traditional mezcals,
on the other hand, are
made across Mexico
using one of the more
than 30 varieties of
agave in existence. The
pineapple-size hearts
of the plants which
resemble but have
no relation to cacti or
aloe are slow-roasted
in earthen mounds
Mezcals rich,
smoky flavour
eliminates the
need for highcalorie mixers
over hot rocks. After

cooking for several
days, the agave is
crushed under giant
stone wheels (usually
pulled by horses),
fermented in wooden
vats, then distilled in
wood fire-powered
copper or clay stills.
The whole process
takes place outdoors,
without electricity
and hasnt changed
in 500 years.
muddling a shot of
mezcal with some
lime, cucumber, a bit
of soda water and
a dash of hot sauce.
Want to kick things
up a notch further?
Try these mezcalinfused monsters:
How to drink it
Mezcal is a lot like
a fine wine, says
bar manager Martin
Capella. Each one
has a different flavour
based on the region
where it was produced
and the type of agave
used. That gives every
mezcal its own unique
spiciness, earthiness
and smokiness.
Building a cocktail
around something
with so many
variables can be
challenging, but
Capella has some
basic tips for even
the most novice of
bartenders: For a
simple drink, I like
to just serve it on the
rocks with a splash
of soda water and
a lime, he says.
That way, you let
the mezcals natural
flavours take the
lead. Another easy
combo involves
OAXACA OLD
FASHIONED
60ml mezcal
2
fresh orange slices
maraschino cherries
15ml diluted agave

syrup (1 part syrup,
1 part water)
Angostura bitters
Soda water
DIRECTIONS
Muddle mezcal, orange
slices, cherries and syrup
in a cocktail shaker. Add
a dash of bitters. Shake,
strain and pour on ice. Top
with a splash of soda water.
PINEAPPLE
MARGARITA
45ml mezcal
30ml fresh pineapple juice
25ml fresh lime juice
15ml triple sec
15ml diluted agave
1 part water)
DIRECTIONS
Shake and serve over ice.
MEZCAL MULA
15ml pomegranateinfused tequila
60ml mezcal
25ml fresh lime juice
15ml diluted agave
1 part water)
60ml ginger beer
Angostura bitters
DIRECTIONS
Combine first four
ingredients in a cocktail
shaker. Shake well; pour
over ice. Top with ginger
beer and a dash of bitters.
36 | EAT FIT
SHUTTERSTOCK / CLAIRE BENOIST/ FOOD STYLING BY KAREN EVANS/APOSTROPHE
Time's up, tequila
REA
D IT
BOOKS
FOR BLOKES
READ IT. COOK IT. EAT IT
SMOKED
By Jeremy Schmid
New Holland , $35
Theres something about the taste of smoked foods that

irresistible kinda sweet, kinda salty, kinda charcoal-y flavour.
Theres also something primal and manly about mucking around
with fire. This book brings all this good stuff together showing
you how to smoke the bejeezus out of everything from red meat,
poultry and seafood to vegetables, fruit and nuts... even eggs. And
chocolate. Seriously. However, the opportunity to be able to learn
how you can make your own bacon should be sufficient enough
reason to rush out and buy this book right now.
THE OUTBACK CHEF

By Jude Mayall
New Holland, $35
If youre anything like us, the most

you know about bush tucker is
cooking some snags over a fire
when you went camping that one
time. But there are actually some
pretty amazing foods that are
indigenous to Australia herbs,
spices, nuts and berries that
Aboriginal Australians enjoyed
eating for tens of thousands of
years, before we came along and
ruined everything. This book is
a great introduction to some of
the key native food plants, their
health benefits and how to
incorporate them into your
cooking. This cookbook has
recipes for native-inspired starters,
mains, sides and desserts. It will
also give you the excuse to use
the word quandong as much
as you want. Awesome.
38 | EAT FIT
CLEAN LIVING: FAST FOOD

By Luke Hines and Scott Gooding
Hachette, $29.99
Those squeaky-clean Bondi boys

are back with another book in
their Clean Living series. And this
time theyre cleaning up an area
thats very dear to our hearts fast
food. Luke and Scott show you
how to give your favourite fast
foods a healthy, paleo twist
think pizza, chocolate, ice cream,
doughnuts, fish and chips... Yep, all
the good stuff. All the recipes are
free of yeast, wheat, gluten, grains,
sugar and dairy (although there is
some butter involved). Yes, it all
sounds very dull, but if youre
committed to the paleo way, or
just want to maintain a healthy
lifestyle, these recipes are quite
handy for when bad cravings hit
but you dont want to blow all your
hard work by inhaling an entire
Cadburys family block.
EXTREME FOOD
By Bear Grylls
Bantam Press, $45
If youre lost in the wilderness

with no food to speak of, youd
want to be lost with Bear Grylls. A
man who can eat raw goats
testicles and elephant poo
without spending the next three
weeks retching into a vomit bowl
has gotta know a thing or two
about surviving through the
tough times. But as Bears filming
schedule is probably going to
keep him too busy to spend any
time wandering around in a
jungle with you, weve got the
next best thing his book. Its like
the encyclopaedia of staying
alive youll learn how to set
traps, stalk animals, recognise
poisonous plants, gut reptiles,
tie knots and whip yourself up
a tasty batch of earthworm jerky.
No elephant poo required.
THE GOURMET FARMER

GOES FISHING
By Matthew Evans, Nick Haddow
and Ross OMeara
Penguin, $49.99
Although this sounds a bit like

the title of a childrens book
along the lines of Mr Tiddlywinks
Goes to the Seaside this is
actually a pretty impressive
tome thats perfect for seafood
lovers. Not only is it full of really
tasty recipes, its also a fantastic
resource for those of us who
would like our fish stocks to be
around long enough for the next
generation to enjoy. Yep, were
talking sustainability, people.
Theres a huge variety of seafood
out there in our rivers, rockpools,
estuaries and oceans, and this
book will help you discover a
wealth of lesser known species
and how to prepare them, cook
them and eat them.
crack open something new for breakfast

Perfect with cereal, smoothies, and even on its own, Vitasoys
Coconut Milk, made from real coconut cream, offers you a
refreshing, authentic coconut taste. And with a third less
calories than lite dairy milk*, its a great way to enjoy breakfast.
*Based on dairy milk with 1% fat containing 51 calories and 6.1g total sugars per 100mL (NUTTAB 2010)
vitasoy.com.au
HE
E AT F I
Pizza makes
me think that
anything is
possible
Henry Rollins
FROZEN
PIZZ A
RE
VIEW
GOOD
FELLAS
WHY FIT GUYS CAN STILL EAT PIZZA
Add extra
toppings
No not more pepperoni

or ham try raw vegies, cut
up nice and small, sprinkled
on top of the pizza before it
hits the oven. Mushrooms,
broccoli and capsicum
all go really well
on pizza.
Watch the
serving size
Its smaller than you think.

Even a quarter of the
average frozen supreme
pizza contains almost 350
calories. Just because
theres a whole pizza
there doesnt mean you
need to eat all of it...
Try some dried oregano,

chilli flakes or dukka. Herbs
and spices can turn an
ordinary frozen slab of
pizza into something that
tastes like it was bought
from a pizzeria. Maybe.
1632
CALORIES IN A WHOLE
SUPER SUPREME
HOME-DELIVERED PIZZA
42 | EAT FIT
SHUTTERSTOCK / ISTOCK
Shake on
some flavour
ou dont need a PhD in

nutrition to figure out that
the pizzas you can get homedelivered arent very good for
you. So if youre hankering for
a slice and dont want the
guilt (or the calories and cost)
that come with being lazy and
dialling for food, and you cant
be arsed making your own
dough, you may find yourself
digging through the freezer
for an icy-cold slab of pizza
goodness. Be warned some
of these frozen treats are
basically cardboard with salty
fat on top (see our Frozen Pizza
Face-Off, right, for our review).
But that doesnt mean you cant
tart them up a bit before you eat.
Before you bung it in the oven,
you can boost the nutritional
value and taste. How? Buy the
best: read the label on the box
before you put it in your trolley.
Check out the calories per
serving as well as the serving
size, and try to keep it at 10
grams of total fat or less. See at
left for more suggestions thatll
make your frozen pizza better.
McCain Angus Beef
Ristorante Pepperoni
Papa Giuseppis Hawaiian
THE LO OK: this looks quite

appealing on the box, but open
it up and youll find far fewer
toppings. Its also smaller than
most frozen pizzas 320g
compared with the more common
420-450g frozen offerings.
THE TASTE: while this is trying
to pass itself off as gourmet,
the proof is in the tasting: the
too-sweet barbecue sauce
overpowers everything else.
THE NUMBERS: the whole pizza is
746 calories, which is lower than
most, but this could also have
something to do with the size.
THE EF VERDICT: if you split this
with your partner youll only be
eating 373 calories each. Pair
it up with a side salad and you
should feel pretty satisfied.
THE LO OK: the picture is pretty

basic, and the actual product
is as well your bog standard
pepperoni pizza.
THE TASTE: not particularly
exciting, and the meat is heavily
processed. The crust is a little
too thin. Definitely needs some
extra toppings added, otherwise
theres just not enough topping
to really satisfy a guys hunger.
THE NUMBERS: the nutritional
panel says one serve is the
entire pizza 310g of pizza at
857 calories, or 41 per cent of the
average recommended intake. Its
high in fat, too, at 13.5 per cent.
THE EF VERDICT: while this might
work in a pinch, probably not
the best choice to turf in your
shopping basket.
THE LO OK: looks nice enough

on the box, and surprisingly the
finished product looks quite
similar. Lots of toppings evenly
distributed, with real ham instead
of the processed, rubbery stuff.
THE TASTE: thumbs up for
flavour the crust is crunchy
and the ingredients are fresh.
Not much of a grease factor.
THE NUMBERS: one serve is
283 calories, but when you
consider that a serve is just one
quarter of the whole pizza, those
numbers could soon creep up if
you dont watch yourself. Split
it with someone (or have the selfcontrol to stop halfway).
THE EF VERDICT: worth keeping
in your freezer for when those
pizza cravings strike.
Frozen pizza:
also good for
a quick game
of frisbee
Select Roasted Vegetable
Homebrand Supreme
McCain Supreme
THE LO OK: looks bloody lovely

on the box, and the end result
is not too shabby either.
THE TASTE: not bad at all. In fact,
it tastes more like a homemade
pizza than a frozen one, which
is quite the achievement. Lots
of vegies, which is a good thing.
The only letdown was the crust,
which didnt crisp up enough
and tasted a little doughy.
THE NUMBERS: one serve is only
98 calories, but a serve is just
one eighth of the whole pizza.
Still, the whole thing comes in at
only 784 calories, so if you share
it with someone you wont be
feeling so guilty the next day.
THE EF VERDICT: definitely worth
it if youre hankering for a pizza
fix. Add even more vegies on
top for a healthier twist.
THE LO OK: not bad for a no-frills

style offering. What you see on
the box is pretty much what you
get, although up close the meat
looks like its been so heavily
processed it would even make
Ronald McDonald blush.
THE TASTE: the crust is sweet,
like a biscuit, but it crisps up
nicely. On top, the (very sparse)
toppings dont seem too greasy,
but the sauce is way too sweet.
THE NUMBERS: the whole thing
has 848 calories and is only 6.1 per
cent fat. High, but not criminal.
THE EF VERDICT: fewer calories
than some, and if you top this with
lots of healthy veg, a few slices
should satisfy. If youve got a
craving and its either this or 1250plus calories of Dominos, we say
stick with the Home Brand.
THE LO OK: the box shows

way more cheese and
toppings than the actual
product. McCain is
probably the best-known
brand, so you think
theyd try a little harder to
maintain their reputation.
THE TASTE: again, a
disappointment. For a
supreme pizza there was
hardly any veg, just a few
token cubes of capsicum.
Not enough sauce and the
base was too thin.
THE NUMBERS: one quarter has
285 calories. Not that high, but
considering its not that tasty, a
bit of a waste of calories, really.
THE EF VERDICT: if you want a
pizza fix youre better off buying
a different product. EF
EAT FIT | 43
PROTEIN
PRE-WORKOUT
ENDURANCE
POST-WORKOUT
I S O W H E YS P O RT S .C O M . AU
burgers
better-body
Five new (and healthier) ways to
assemble the ultimate man meal
{ By DEVIN ALEXANDER }
PEPPERONI
PIZZA
BURGER
INGREDIENTS
180g turkey mince
2
tbsp plus cup

tomato-based pasta
sauce, heated in
microwave
Olive oil spray
cup green capsicum

strips
30g low-fat mozzarella,
shredded
6
slices low-fat pepperoni
wholemeal hamburger
bun (around 8cm
in diameter)
DIRECTIONS
1) In a medium bowl, mix
mince and 2 tbsp
pasta sauce until well
combined. Shape
mixture into patty with
a diameter thats 1cm
larger than the bun.
2) Place a non-stick
frying pan over
medium-high heat.
Mist pan with spray,
then add patty to one
side of the pan and
capsicums to the other.
Cook burger about 23
minutes per side while
rotating capsicums
occasionally until they
are tender and burger
is cooked to desired
doneness. About
1 minute before burger
and capsicums are
done, place cheese
and pepperoni on top
of patty.
3) Place patty on bun
bottom. Top with
capsicums. Spoon
sauce onto burger.
Add bun top and enjoy
immediately.
NUTRITION
Double down
With lean meat,
two wrongs
pizza and
burgers can
make a right
46 | EAT FIT
C l a i r e B e n o i s t / F o o d s t y l i n g b y K a r e n E v a n s /A p o s t r o p h e
421 calories
57g protein
29g carbs
10g fat
Mexi-can
Substituting
lettuce for a
tortilla or bun
will spare you
up to 300
calories
LETTUCE
TACO
BURGER
INGREDIENTS
DIRECTIONS
250g extra-lean
beef mince
1) Preheat grill to high.

2) In a medium bowl, mix
the beef and lime juice
until well combined.
Shape into an oval
patty about 12cm long
and 10cm wide. Grill
until desired doneness
is reached, about
2 minutes per side
for medium rare.
3) Place patty on lettuce
at stem end of leaf (the
firmer end). Top with
tomatoes, cheese and
jalapeo. Spoon sauce
over top. Fold lettuce
over filling and enjoy
immediately.
tsp lime juice
large iceberg
lettuce leaf
cup fresh red

tomatoes, chopped
30g extra-light
cheddar cheese
1
tbsp sliced jalapeo

chilli pepper, or to taste
1 tbsp tomato-based
pasta sauce, or to taste
NUTRITION
345 calories
54g protein
6g carbs
12g fat
FOR THE
PERFECT
MEDIUM
RARE, THE
INTERNAL
TEMP
SHOULD
BE 70
EAT FIT | 47
CHICKEN CORDON
BLEU BURGER
BACON CHEDDAR
OPEN-FACE TOMATO SLIDERS
INGREDIENTS
DIRECTIONS
NUTRITION
INGREDIENTS
DIRECTIONS
120g chicken mince
325 calories
42g protein
23g carbs
7g fat
1) Preheat oven to 230.
Olive oil spray

30g low-fat
deli ham
1
slice light Swiss

cheese
wholemeal
hamburger bun
lettuce leaf
small tomato slices
tsp fresh thyme,

or to taste
Dijon mustard
(optional)
2) Shape chicken into

patty; mist oil spray
on both sides. Grill
until no longer pink
inside, about 3
minutes per side.
3) During the last minute
of cooking, top patty
with ham and cheese.
Toast bun by placing
insides facing down,
away from direct heat.
4) Stack lettuce, tomato,
patty and thyme on
bottom bun. Spread
mustard inside top bun.
Close and serve.
medium plum or
roma tomatoes
180g lean beef mince

1
tsp minced onion

Salt to taste
30g extra-light cheddar

cheese, cut into slices
2
strips bacon, cut in half
cup red onion slivers,

chopped, or to taste
2) Cut tomatoes in half

horizontally and scrape
out the seeds and
ribs. Place shells
on non-stick baking
sheet, open side up.
3) In a medium bowl,
mix beef, dried onion
and salt. Spoon beef
equally among tomato
halves, filling them,
then flatten any
overflowing meat to
resemble patties atop
the tomatoes. Top
with cheese.
4) Place bacon
strip on top of each
cheese slice. Top
with onion. Bake until
bacon is cooked,
tomatoes are warm
and patties are cooked
to desired doneness,
about 5 minutes, or
longer to preference.
Serve immediately.
NUTRITION
362 calories
54g protein
9g carbs
12g fat
Meat in the middle

For an even leaner
burger, substitute
kangaroo for beef
TO REDUCE
CALORIES
AND FAT, ADD
SALT FOR
FLAVOUR NOT
CONDIMENTS
48 | EAT FIT
THIS BURGER
PROVIDES A
MASSIVE
PROTEIN HIT
Muscle up
Use this burger
as part of your
training diet
JAMBALAYA
BURGER
INGREDIENTS
2
tbsp low-sodium
tomato sauce
tsp salt-free or low

sodium Cajun or Creole
seasoning, plus extra
to taste, divided
120g chicken mince
Olive oil spray
4
large prawns (about

60g each), peeled
and deveined
1cm slice red

onion (full round
with rings)
green capsicum
60g lean sausage, cut in
half to open, keeping
the halves connected
1 wholemeal hamburger
bun (around 8cm
in diameter)
DIRECTIONS
2) Mix tomato sauce and
seasoning in a small
bowl. Shape chicken
into patty with a
diameter thats 1cm
larger than the bun.
3) Mist both sides of
patty, prawns, onion
slice (keeping it intact)
and capsicum with
spray and then sprinkle
with extra seasoning

to taste on both sides.
4) Grill patty (until no
longer pink), capsicum
and onion (until tender),
and sausage (until
hot through) about
3 minutes per side, and
prawns (until no longer
translucent) about
1 minute per side. Toast
bun away from direct
flame for 1 minute,
if desired.
5) Place bun bottom

on plate. Top with
chicken, onion,
capsicum, sausage,
then prawns. Spoon
sauce on inside of bun
top and place top on
burger. Eat.
NUTRITION
452 calories
57g protein
32g carbs
10g fat EF
EAT FIT | 49
Steggles offers something new, from tasty fillets to

the finest roasts or mince for bolognaise and burgers.
For healthy, tasty meals that your family will love
every day of the week, lets talk turkey.
Available from
For recipes visit www.steggles.com.au
renew
your
licence
to
Grill
Advance to the next level of
grillmanship with a never-fail
technique, crowd-pleasing sides
(yup, even for the vegans) and
expert craft-beer pairings.
claire benoist
{ By DEVLIN ALEXANDER }
SPRING FOR
SIRLOIN THE
FATTIEST LEAN
CUT PACKS THE
MOST FLAVOUR
EAT FIT | 51
Walk the plank!
Go with the grain on the hottest grilling trend for 2015
Ever had cedar salmon? If not, youre missing out. You can add a ton
of flavour and smokiness by cooking salmon (or other proteins) on a slab
of wood or plank. Just pick one up at the grocery store, soak it in water
(you dont want it or your entire backyard going up in flames), then
throw it on the grill with your meat on top.
Grill planks are easy to find (check out stores like Barbeques Galore)
and available in different types of wood (cedar is most common), which
can alter the flavour of your food.
The basic gist is this: place your plank on the grill at around medium
heat (unless your grill doesnt have variable settings, in which case place
it away from direct heat), and cover the grill. Rub half a teaspoon of
extra-virgin olive oil over two 120g skinless salmon fillets, then season
with salt and pepper. Youll know your plank is ready for cooking when
its smoking as you open the grill. The plank may crackle or warp if this
occurs, flip it over and allow it to reset. Place salmon fillets on the plank,
not touching each other, and grill for roughly 4-5 minutes per side.
The
leanest
meats
Pick up these
ab-friendly cuts
A LL N U TRI TI O N P E R 18 0G S E RV I N G
Top round steak

Grill this 1cm-thick cut on
Sunday and youll have
deli meat all week long.
Slice thinly and across
the grain.
165 calories,
36g protein, 5g fat
Top sirloin steak

The fattiest of the lean
cuts holds its own with
outstanding tenderness.
Never burn
or undercook
a steak again
here are two

ways to tell
if meat is
done. The first is the
temperature test,
which is good for large
roasts but not for
steaks; poking steak
with a thermometer
lets juices escape,
making it less tender.
The touch test, on the
other hand, is what
professional chefs
most commonly use.
240 calories,
30g protein, 12g fat
Grilling vegetables
is a smart way to add
diversity to your meal
along with a healthy
dose of nutrients. Try
some of our favourites at
right. Just toss in about
a tablespoon of olive oil
per 500g (use a little less
if you have a non-stick
grill), then season with
salt and pepper or your
favourite grill seasoning.
Chicken breast
ASPARAGUS Grilling times vary significantly depending on

thickness. Really thin spears could be done in as little as two
minutes; thicker ones could take up to eight minutes.
SWEET POTATO Grill peeled or unpeeled. (Scrub them well
if unpeeled.) Slice into 1cm-thick pieces or rounds and grill
until tender through. Time will vary depending on size of potato.
Toss in olive oil (use 1 tsp

per 500g), then season
with salt and pepper
before grilling.
187 calories,
40g protein, 2g fat
96 per cent lean

beef mince
Salt it, sear it
but dont smash it!
(Youre just removing
juice and guaranteeing
a dry burger.)
Pork tenderloin
Choose this versatile,
quick-cooking cut when
you want to experiment
with new seasonings.
185 calories,
36g protein, 4g fat
relaxed hand, palm up.

Poke the fleshy part
of your palm just under
your thumb with the
index finger of your
opposite hand. That
should be similar to
what raw meat feels like.
Turkey cutlets
or tenders
Use the cutlets for a
last-minute, no-need-to
-marinate dinner, or cube
tenders for kebabs.
180 calories,
42g protein, <1g fat
Rare Touch your
index finger and thumb

together. The fleshy
part of your palm should
tense up a bit. Feeling
this with your opposite
index finger will indicate
what a steak cooked rare
should feel like.
FIVE-MINUTE
FLAVOUR BOOST
Medium rare Touch
52 | EAT FIT
ZUCCHINI OR EGGPLANT Cut into long strips, about 1cm thick

if youre placing them directly on the grill, or rounds if youre
skewering them.
195 calories,
33g protein, 7g fat
Raw Hold out your
your thumb and middle

finger together. This
is what medium-rare
meat feels like.
Continue touching
your thumb to remaining
fingers to understand
the gradient of what your
meat should feel like. By
the time you touch your
thumb to your pinkie,
your meat is well done.
CAPSICUM Cut the four sides, or faces, from the capsicum

and grill each for 3-5 minutes per side.
ASPARAGUS
TIPS COOK
QUICKLY
MONITOR
CLOSELY
YOUR FIRST
TIME AROUND
For an even juicier steak,

always tent your meat
after you take it off the
grill. Place the steak on
a cutting board or plate
and drape aluminum foil
loosely over the top, not
wrapping it tightly to the
plate, and leave it for five
minutes. This will allow
the juices to redistribute
within the steak so your
first slice doesnt bleed
the whole thing dry.
S a m K a p l a n / F i s h : C l a i r e B e n o i s t ; S a l m o n : F o o d s t y l i n g b y K a r e n E v a n s /A p o s t r o p h e ; A s p a r a g u s : F o o d s t y l i n g b y S u z a n n e L e n z e r
Perfect
every time
VEGETA-GRILLS
CORN:
4 WAYS
Top with a touch of
butter and a squeeze
of fresh lime juice.
Then sprinkle with
chilli powder and
cayenne pepper.
For cheesy
flavour, top with
Parmesan and
garlic powder,
or use garlicbread seasoning.
Spread corn with

basil or coriander
pesto. Just be
careful to drain off
some of the oil first.
Wrap cob in lean,

nitrate-free bacon
for added flavour
and protein.
CHAR
WITH
CAUTION
A dirty secret about
your blackened
burger: cooking
animal protein over
an open flame can
produce substances
known as
heterocyclic amines
(HCAs), which
have been linked
to stomach and
colorectal cancers.
Heres how you
minimise your risk:
To grill great corn,

first remove the
husks and silk, and
then soak the cobs
in cold water for
20 minutes. (This
helps the corn retain
moisture while its
being cooked.) Brush
or spray the cobs
with olive oil, add any
extras, then place on
the grill over medium
heat. Cook for 1015
minutes, turning
every five minutes,
until the kernels are
tender and goldenbrown spots begin
to appear.
Position meat
away from direct
flame and flip
frequently.
To reduce
exposure to high
heat, pre-cook meat
in the microwave
or oven for a few
minutes prior to
tossing it on the grill.
Use a marinade
or rub to create a
barrier between your
food and the flame.
Drain off excess

juices before eating
they contain
concentrated HCAs.
Cut away overly

blackened areas
before serving.
Claire Benoist
Clean your grill

after each use to
prevent damaging
chemicals from
building up.
EAT FIT | 53
Trusty sidekicks
Blow away the vegans at your backyard barbecue

with a side of seasonal flavour
INGREDIENTS
MAKE S 2 SERV IN G S
Hot sauce
Crack a cold one

John Holl, author of The American Craft Beer
Cookbook , suggests the six best craft beer
types to pair with whatevers on your grill
and gives us his top picks in each category
Porter
Lager
Caramel, chocolate
and coffee notes
complement grilled
steak. It can be
refreshing, like dessert
in a glass, says Holl,
who recommends
serving porter ice-cold.
Great to have with

seafood on the barbie,
lagers light, crisp
character also suits
chicken and it wont
leave you feeling as
heavy as some of
the darker beers.
James
Squire Jack of
Spades Porter
PICK UP:
PICK UP:
Little
Creatures Original
Pilsner
Klsch
Wheat beer
Fruity and
effervescent, its great
on a hot day, says Holl.
This German beer style
should be your new
summer session beer
sweet and subtle
with a dry finish.
Its earthy, floral notes

complement a savoury
seafood dish, says
Holl. Serve a wheat beer
like you would a piece
of fish with a lemon
wedge on the side.
PICK UP:
4 Pines Kolsch
Redback
Original Wheat Beer
PICK UP:
Pale ale
Amber ale
If youre looking for a

single versatile brew
that will satisfy all your
guests, rely on pale ale.
Classic, citrusy, and not
overly hoppy, you can
serve it up alongside
everything from chicken
to burgers.
The perfect complement

to the sugars in
vegetables that
caramelise when tossed
over the grill, this beer
is on the sweeter side
and will land well with
the female guests.
Murrays
Angry Man Pale Ale
PICK UP:
54 | EAT FIT
Steamrail
Lucky Amber Ale
PICK UP:
Sriracha, that
spicy, super-tasty
Thai hot sauce
made from chilli,
vinegar, garlic,
salt and sugar is
perfect with a host
of barbecue or
grilled favourites.
If you cant find it,
regulation chilli or
sweet chilli sauce
will also add zest to
your hot plate/plank
culinary conquests.
cup packed fresh

basil leaves
1
medium garlic clove
1/
8
tsp sea salt
tbsp balsamic vinegar

tbsp olive oil
2
medium zucchini, cut

into 1cm-thick rounds
14 cherry tomatoes
2
metal or wooden
skewers
DIRECTIONS
2) Process basil, garlic
and salt in a food
processor fitted with
a chopping blade until
well combined. Add
balsamic vinegar.
Process, scraping
down sides as
needed. Add olive
oil and process
until combined.
3) In a medium bowl, toss
zucchini and tomatoes
in basil mixture until
well coated. Place
zucchini rounds and
tomatoes on skewer,
alternating zucchini,
then tomato, etc.
Repeat to create
a second skewer.
4) Turn grill to low
(if possible). Place
skewers side by side
on grill (away from
direct flame if grill
isnt set to low). Grill,
rotating once, until
zucchini is tender,
56 minutes. Serve
immediately.
NUTRITION
91 calories, 4g protein,
13g carbs, 7g fat, 4g fibre
TANDOORI
CAULIFLOWER
INGREDIENTS
M A K E S 2 S E RV I N GS
head cauliflower
(at least 250g)
tsp olive oil
tbsp red curry paste
DIRECTIONS
1) Preheat grill to
medium heat.
2) Trim cauliflower,
removing any leaves.
Place on cutting board
so stem is down.
Starting at one side,
cut cauliflower into
2cm-thick steaks,
cutting from the top
of the head to bottom
of the stalk. Carefully
cut away any stem
thats attached. Using
a pastry brush, lightly
brush both sides of
each piece with the
oil and curry paste.
3) Grill until crisp-tender,
about 3-4 minutes
per side. Serve
immediately.
NUTRITION
6g carbs, 2g fat, 3g fibre
SZECHUAN
GRILLED
CAPSICUMS
INGREDIENTS
M A K E S 2 S E RV I N GS
tsp sesame oil
tbsp low-sodium
soy sauce
2
red capsicums
Szechuan seasoning
(preferably salt-free),
to taste
DIRECTIONS
1) Preheat grill to medium
heat (if possible).
2) Mix sesame oil and soy
sauce in small bowl.
3) Slice faces (whole
sides) off capsicums
so you have 4 pieces
from each capsicum.
Using a pastry brush,
brush capsicum
faces with sesame
soy mixture. Sprinkle
seasoning on both
sides of capsicums.
Grill until tender,
flipping halfway
through, about 3
minutes per side.
NUTRITION
10g carbs, 3g fat,
3g fibre EF
IF USING WOODEN
SKEWERS, SOAK
THEM IN WATER FOR
AT LEAST HALF AN
HOUR PRIOR TO USING
Sam Kaplan / Food st yling by Suzanne Lenzer
GRILLED
PESTO
ZUCCHINI
TOMATO
SKEWERS
Chicken breasts have

long been a dietary
staple for anyone
looking to lose fat or
build muscle, but less
premium cuts can
provide similar benets
for half the price.
56
MENS FITNESS
JUNE 2014
ILLUSTRATIONS PHIL HACKETT PHOTOGRAPHY DANNY BIRD
chicken
HOICE
C
S
'
F
E
CHOP
CHANGE
AND
Do you know your skirt from your brisket, or your

chuck from your chump? EF takes a butchers at
some lesser known but just as tasty meat cuts and
consults some top chefs to bring you a smorgasbord of
protein-packed recipes that will expand your culinary
horizons and save you money.
{ By RICHARD JORDAN }
neck
wing
thigh
Chicken necks are full of flavour

and contain very little fat, says
head chef David Philpot. Theyre
best used for stocks and soups.
Wings are cheap, readily available

and seriously tasty, says head chef
Tommy Boland. Theyre also a great
source of protein.
TUSCAN SOUP
Fry 1kg of chicken necks until golden. Add
250g chopped carrots, 300g onions, two
garlic cloves, a few thyme stalks, head
of celery and 4L water. Simmer for three
hours and strain, keeping only the liquid.
CHICKEN BROTH
Add 1.5L of chicken stock, a chopped
onion, garlic, thyme and bay leaves to a
pan and simmer for 15 minutes.
This is one of the more common

cheaper cuts, says head chef Lee
Bennett. Correctly seasoned and
cooked at a high heat, the skin will
release any excess fat and crisp up,
giving you all the flavour and none
of the health downsides.
Cook 50g streaky bacon in a heavy

pan. Add 100g finely chopped onion, 50g
chopped carrots, 5g thyme leaves and
clove of garlic. Cook until slightly soft.
Remove the pan from the heat, cover

and leave for 15 minutes.
Add 50g pearl barley and half the broth.

Simmer until the barley is cooked. Add
100g shredded cavolo nero cabbage,
10g parsley and 2tsp extra virgin olive oil.
Turn the heat down very low and add

1kg chicken wings. Cook for seven minutes.
Take the wings out of the stock. Remove

the bones and put the meat back in.
Add any extra ingredients you like, such
as three chopped chillies for a bit of a kick,
or soy sauce, lime juice, bean sprouts,
spring onion and cabbage for an Asian edge.
ROAST CHICKEN THIGH WITH

MUSHROOMS AND CABBAGE
Sprinkle sea salt over four chicken thighs.
Place 200g of mixed wild mushrooms
and a finely shredded Savoy cabbage into
a shallow casserole dish and sprinkle with
1 tsp fine cracked black pepper.
Add 100ml chicken stock and 150ml white
wine and sit the chicken thighs on top.
Roast in a pre-heated oven at 200C for
30 minutes. The chicken should be crisp
and the vegetables stewed.
pork
Popular pork cuts

such as loin and belly
are already relatively
inexpensive, but head
to your local butchers
and youll nd some
exible and tastier
alternatives.
cheek
Cheeks are widely used in the restaurant

industry and far less at home, but dont be put
off, says Bennett. Theyre much cheaper
than more common cuts and, when cheeks are
braised correctly, the meat melts in the mouth
and tastes fantastic. You can also make several
meals in one go to store in the fridge for later
in the week, so they are really practical, too.
SLOW-BRAISED PIG CHEEKS
Season 12 cleaned pig cheeks with salt and place
in a deep casserole dish with a lid.
Roughly chop five plum tomatoes and place in
the casserole dish with 150g of peeled baby onions,
300ml chicken stock, 300ml meat stock and one
500ml bottle of apple cider.
Chop bunch of fresh tarragon roughly and throw
into the dish along with 100g of frozen peas.
hand
This joint comes from the front leg and shoulder of the pig,
says Philpot. Like any part of an animal that has done some
work, its tasty and leaner than the prime fillets but a little
tougher, so it works best if its braised.
BRAISED PORK AND LENTILS
Put the pork in a large pan, cover with water and add some thyme,
a few peppercorns, a bay leaf and a couple of peeled onions and carrots.
Bring to the boil, then turn down to simmer for a few hours. You can
tell when its cooked by carefully tugging at the bone when it comes
out cleanly, its ready.
Once the meat is cooked, leave it to cool in the liquid. Then remove
the meat and pick off the flesh, discarding the skin, bones and sinew.
Strain and keep the liquid.
Put the lid on the caserole dish and cook in an

oven at 130C for six hours.
Take half a litre of the cooking liquid and add 100g lentils. Bring to
a simmer and keep simmering until cooked. Strain off any excess stock
and mix in your pulled pork.
Stir well and serve.
Add watercress and cherry tomatoes and season with salt and pepper.
58
MENS FITNESS
JUNE 2014
chump
blade
The pork shoulder, or blade, is very versatile
it can be fried or slow-roasted for as long as six
hours, says head chef Allan Pickett. It has good
iron content and is a cheaper cut than a loin, but
it needs more work to get the best out of it.
SLOW-ROASTED PORK SHOULDER WITH APPLES
Put two carrots (peeled and cut in half lengthways),
two diced onions and one celery stick (cut into 5cm lengths)
in a roasting pan.
For a 1.2kg joint, make six incisions. Cut one Granny Smith
apple into six pieces and insert into the slits youve made.
Place this on top of the vegetables and add a litre of water.
Cook at 130C for four hours. Check regularly and add
more water if needed. The pork should be tender and fall
off the bone once cooked.
Chump is the rump of the pig and can be roasted on or off the
bone, says Boland. This cut is slightly more moist than a pork
leg and its also high in vitamin B6 (which is great for your
metabolism). Its cheaper and lower in fat than other cuts, too.
GRILLED CHUMP WITH QUINCE PURE AND PURPLE
SPROUTING BROCCOLI
Remove the seeds from two quinces. Add to a pan with 100g sugar and
200ml apple juice. Heat on a medium
heat until soft, then blend to
create a smooth pure.
When you add the quince to
the blender, start to grill the
pork chump this will take
around eight minutes on each
side for a medium-size cut.
Boil the purple sprouting
broccoli in water for five
minutes. Serve next to the grilled
chump with 2tsp of quince pure
on the side or on top of the meat.
JUNE 2014 MENS FITNESS
59
beef
A juicy sirloin steak is

hard to top, but there
are lots of other tasty
beef cuts allowing
you to develop new
culinary skills without
breaking the bank.
chuck
Chuck, or braising steak, is a thick cut from the shoulder

of the cow, says Boland. Its low in sodium and has a
delicious rich flavour. Serve this high-protein cut with
amino acid-rich vegetables such as kale and baked beetroot
this way your whole meal has a tasty, fitness-boosting benefit.
HAMBURGER AND BEETROOT SALAD
Mix together 500g minced beef
chuck (you can do this at home or ask
your butcher to do it), 50g beef fat and
5g of salt. You can also add chopped
onions or coriander for extra flavour,
depending on personal preference.
Separate into small balls and press
down to form beef patties.
Pre-heat the grill and cook the
patties for 15 minutes or until cooked
through, turning once.
Wrap two beetroots (per serving)
with a little oil in foil. Bake at 200C
for around 30 minutes, slice and
serve mixed with salted raw kale.
flank
Flank comes from the meat

surrounding the belly some
parts are cut for bavette
steaks, which are very lean,
says Philpot. Bavette has
great flavour, but its one of
the tougher steaks, so when
you prepare it make sure you
clean off any sinew and cut
through the meat fibres at
a slight angle.
BBQ BAVETTE STEAK
Marinate your steaks in a little thyme, rosemary, garlic and olive oil.
Grill until the meat is cooked to your taste, then rest the steaks for about 10 minutes
to help make them tender when they first come off the grill they will be tight and
tough. Cut into slices before serving.
Serve with a salad of fresh tomatoes, cut and seasoned with sea salt and cracked
black pepper, some thinly sliced shallots and a touch of olive oil (leave this to sit for
about 20 minutes and it will make its own dressing).
60
MENS FITNESS
JUNE 2014
shin
Beef shin has to be cooked for a long
time at fairly low temperatures to soften
the connective tissue, says Pickett.
A stew can provide a pretty healthy
all-in-one meal because most of the
fat will render down and can then be
skimmed off once cooked.
BEEF SHIN CASSEROLE
Ask your local butcher to give you two
250g osso buco cuts from the beef shin.
Seal the beef in a very hot pan, then place into
a casserole dish. Brown 100g each of chopped
onion, carrot, celery and celeriac, with three
cloves of garlic and one sprig of thyme, and add
to the casserole dish.
Cover with a litre of beef stock and simmer.
Place the lid on top and cook in a 120C oven for
3-4 hours, checking every 45 minutes to make
sure the liquid isnt evaporating too quickly.
Skim off the fat from the top if required and
serve with a sprinkling of chopped parsley.
skirt
Skirt isnt considered as tender as other,

more common cuts of beef but its far
cheaper and has a delicious, matured
flavour, says Bennett. For the healthy
option, remove or clean any excess fat
away and use a tasty marinade.
SPRING ONION AND CHILLI-MARINATED BEEF
Slice four spring onions, two red chillies and one
clove of garlic and place into a blender with 1tsp each
of salt and cracked black pepper. Pour in enough olive
oil to just cover the mix, then blend until smooth.
xxxxxxxxxxx
Smother this marinade over four 150g beef skirt

cuts, then wrap in cling film and leave in the fridge for
24 hours before using.
Heat up a large frying pan with a little oil. When the
pan is hot, add in the skirt and fry very quickly for about
two minutes on either side. The beef should be a little
pink in the middle to retain its juiciness. EF
JUNE 2014 MENS FITNESS
61
Use your noodle:

carbs help your
muscles refuel
W
E
N
E
H
T ULES
R
K
ISTOCK
A
R
E
V
E
S
B
NO CAR
IN
R
D
T
'
N
O
GAIN? D
IMS
A
L
C
E
S
E
TH
D
E
K
N
U
B
E
OW
D
L
L
S
O
A
F
H
O
E
T
C
IEN
IMS
C
X
S
A
!
M
H
S
S
I
S
B
- LO
T
RUB
A
F
?
L
O
W
E
H
N
O
C
AL
L THE
A
E
V
E
R
E
W
EAT FIT | 63
INTERVAL-BASED
TRAINING IMPROVES
METABOLIC RATE,
TRANSFORMING YOU INTO
A FAT-BURNING MACHINE
IN THE HOURS THAT
FOLLOW
OLD RULE: jog for fat loss
NEW RULE: sprint for fat loss
64 | MF | NOVEMBER
OLD RULE: carbs are

always the enemy
NEW RULE: carbs
can be your friend
OLD RULE: don't skip

breakfast
NEW RULE: missing a meal
can kick-start fat loss
The humble jacket potato is due

for a revival. If youre training
like an athlete, you need to refill
the tank, says personal trainer
and nutritionist Nate Miyaki.
Carbs create an anabolic, musclebuilding environment, which is
also consistent with fat loss. You
want starches without the toxic
compounds or anti-nutrients that
can wreck the digestive system,
impair nutrient absorption and
leave you lethargic. Top of the list
for refuelling is starch-rich white
carbs such as rice and spuds
sweet potatoes are higher in
vitamins and nutrients, but not
as high in the glycogen your
muscles need. Butter optional.
Yes, going into starvation mode

will slow your metabolism to
a crawl. No, missing breakfast
isnt starvation. According to
the American Journal Of Clinical
Nutrition, you can go around three
days without food before seeing
a significant drop in metabolism.
In fact, skipping breakfast can be
an easy way to experiment with
intermittent fasting, which can help
you cut calories, improve insulin
sensitivity and boost growth
hormone production. Dietary expert
John Romaniello suggests one day
a week where the only thing you
neck before lunch is a cup of green
tea, water and four BCAA tablets to
stop you losing muscle mass.
SHUTTERSTOCK
For rapid fat loss, the evidence is

clear: sprint beats jog. Jogging
was shown to be inferior by
a 2012 study published in the
International Journal Of Sports
Nutrition, says personal trainer
Russ Howe. One group of
subjects did two minutes of
sprint-based interval training
while another did 30 minutes of
steady-state running. Although
the 30-minute group had a 150
per cent greater oxygen intake
during their session, 24 hours
later the sprint groups oxygen
consumption increased to almost
the same as the endurance group.
The researchers concluded that
interval-based training improves
metabolic rate, transforming you
into a fat-burning machine in
the hours that follow.
DUMBEST DIETS
OF ALL TIME
The beer and

ice-cream diet
Apparently the energy
required for your body to
warm up beer and ice-cream
to a digestible temperature
burns through body fat
stores. Although you won't
lose weight, you will have
a hell of a lot of fun trying.
The ice vest

Avoiding carbs
is a thing of
the pasta
Also adhering to the body

temperature/weight loss
theory is the ice vest, which
apparently helps you lose
weight by making you feel
cold all the time, forcing your
body to burn more calories
to stay warm. Hype or
hypothermia? You choose.
The soap diet
OLD RULE: dont eat late

NEW RULE: choose the
right late-night snacks
Avoiding food after some
arbitrary cut-off time, supposedly
because anything you eat after
then will be stored as fat, is a
myth thats endured for decades,
says Howe. Research shows that
eating before bed is not only
fine, its better than not eating at
all. The first study to show the
effectiveness of late-night protein
came in 2012, says Howe. Dutch
research showed that consuming
protein before sleep improved
muscle protein synthesis by 22
per cent over a placebo. So whats
the perfect late-night feast? Try
a spoonful of cottage cheese, or
an apple and a handful of
almonds. As a bonus, your blood
sugar levels will be more stable.
OLD RULE: you can

never eat certain foods again
NEW RULE: you can eat
whatever the hell you want
Willpower is overrated. Swear
youll never eat pizza again, and
youll be drunk-dialling Dominos
the first chance you get.
Instead, allow yourself a cheat
day: according to psychology
professor Roy Baumeister, telling
yourself, Not now, but later is
one of the best ways to stay on
track with a weight-loss regime.
Gluttonous meals can provide
a recharge for your powers of
self-control but dont test them
too severely: eat anything you
want at one or two meals a week,
and then make sure there are
no tempting foods left in your
house. It'll be too hard to say no
at weak moments.
OLD RULE: booze ruins fat loss

NEW RULE: booze can help
Some studies suggest alcohol
is not as bad for fat loss as you
might think. For starters, alcohols
thermic effect is second only to
proteins every gram contains
seven calories, but youll burn
roughly 1.5 of those just digesting
it. Secondly, theres evidence that
moderate alcohol consumption
can improve insulin sensitivity.
Thirdly, according to research
from the American Journal Of
Clinical Nutrition, alcohol is mostly
converted to acetate by the liver,
so not much of it goes to your fat
stores. The prescription? Keep
carbs to a minimum on drinking
days and eat as much protein as
you want. Steer clear of carb-rich
drinks such as beer and go for dry
wines or spirits with diet mixers.
Eighteenth Century Scottish

physician Malcolm Flemyng
encouraged his overweight
patients to eat soap (up to
four times a day for at least
three months), believing that
just as soap could wash oil
and grease out of clothes,
it could also rinse fat out of
the body. Genius, really.
The Last Chance diet

Invented by an actual
doctor in the 1970s, the Last
Chance diet involved drinking
nothing but a liquid made
from the hooves and hides
of slaughterhouse animals.
Oddly, several Last Chancers
died after losing too much,
too quickly. But we bet they
looked totes hot. EF
watch
your
carbs
THIS CARB-TIMING TECHNIQUE IS

SO EFFECTIVE YOULL WANT
TO KEEP IT A SECRET
istock
{ By CHRIS CANDER }
EAT FIT | 67
PRAWNASPARAGUS
PASTA
1 cup wholemeal
pasta
170g prawns
1 cup asparagus
1 cup cherry
tomatoes
First popularised
in the 1970s and
80s by competitive
bodybuilders, carb
cycling is one of the
simplest and fastest
ways to get ripped
while maintaining
lean muscle mass.
It just makes sense,
says nutritionist
and pro bodybuilder
Shelby Starnes.
You need more
carbs on heavy
training days and
fewer on light or
rest days.
The Australian
Department of Health
recommends that
adults consume
5055 percent of
total daily calories
in the form of
carbohydrates.
However, by simply
68 | EAT FIT
CARB
CYCLING IS
ONE OF THE
FASTEST
WAYS TO
GET RIPPED.
adjusting the
proportions of carbs
you eat from day to
day cutting them
on rest days and
ramping them up
on days when you
work out you can
yield electrifying
fat-loss and musclebuilding results.
BUILD MUSCLE ON
HIGH-CARB DAYS
High-carb days raise
the bodys insulin
levels, fill glycogen
stores, keep your
metabolism burning
efficiently and stave
off muscle catabolism
(breakdown).
Although its often
maligned as the
hormone responsible
for fat storage and
sugar crashes,
insulin also plays

an important role
in building muscle.
After you eat,
insulin is released
into the bloodstream,
where it triggers
biochemical
reactions in various
tissues, including
muscle fibres. Insulin
molecules essentially
unlock muscle cells
and allow buildingblock compounds
glucose and amino
acids to enter and
be stored there.
BURN FAT ON
LOW-CARB DAYS
Once muscle cells
are saturated with
glucose and amino
acids, extra glucose
is sent to the liver to
be converted to fat.
So, to prevent this

from happening,
high-carb days must
be balanced with lowcarb, or fat-burning,
days. These days keep
insulin levels low
enough to allow for
maximum fat burning
without sacrificing
muscle. You might
feel sluggish on low
days if youre not
used to it, but if youre
making good food
choices not eating
lollies for carbs
youll start to see
changes quickly,
says Starnes.
LEAN IN WEEKS
If your main goal is
to build muscle, you
might have three or
four high-carb days
and keep the other
days low-carb. If fat

loss is your priority,
youd only schedule
one or two high-carb
days, and these should
be days when you
work out. The number
of days and actual
ratios depend on your
metabolic needs and
goals as well as your
training frequency
and intensity, says
Starnes. Do you want
to lose five kilos in
a year or five kilos
by the holidays?
The shorter the time
frame, the fewer
high-carb days you
can have. The same
applies to building
muscle, except
that youd up your
high-carb days per
week and cut down
on low ones. EF
SNACK
ON THE
LOW
Healthy eats
with 10 grams
of carbs or less
1 cup sliced cucumber

+ 2 tbsp hummus
65 calories, 7g carbs
30g almonds
(23 nuts)
1 hard-boiled egg
170g non-fat Greek
yoghurt + cup
raspberries
1 cup cottage cheese
with cinnamon
1 cup celery + 2 tbsp
almond butter
C l a i r e B e n o i s t / F o o d s t y l i n g b y K a r e n E v a n s /A p o s t r o p h e
arbohydrates,
like electricity,
provide energy. But,
as with electricity,
if you stick your
fork in with reckless
abandon, youre
setting yourself
up for failure. With
carbs, its all about
timing. Smashing
a giant serving of
pasta, for example,
at the wrong time
of day wont get you
electrocuted, but it
could short-circuit
your weight-loss
efforts. Time it right,
on the other hand,
and the results will
shock you.
YOUR GET-RIPPED-FAST PLAN

We hope youve got a handle on basic maths because carb cycling requires some
number-crunching at first. Generally speaking, a high-carb day should include 3-5g
of carbs and 22.5g of protein per kilo of your bodyweight, along with as little fat as
possible. Low-carb days should include 1-2g of carbs, 2.53g of protein and 0.30.7g
of fat per kilo of your bodyweight. You can adjust the numbers as your diet progresses.
Heres what sample high- and low-carb days would look like for a 80kg guy.
HIGH-CARB DAY
30% protein, 65% carbohydrates, 5% fat

Calories Protein (g) Carbs (g) Fat (g)
BREAKFAST
6 egg whites
1 cup wholegrain
protein cereal
cup skim milk
cup blueberries
96
21.6
1.2
0.6
140
45
42
13
4
0.6
30
6.5
10.5
1
0
0.3
140
105
25
1.3
4
27
3
0.4
171
162
20
32.9
4
0
0
37
4
1.8
1
0
191
12.5
100
10
8
0
20
2
2
0
190
35
26
75
3.5
0
1.7
21
0
0
52
3.8
0
11.2
7.8
0.6
10.7
0
2.3
16
7
23.6
0
0
0.2
24
2.5
SNACK
1 scoop whey protein
1 medium banana
LOW-CARB DAY
45% protein, 30% carbohydrates, 25% fat

Calories Protein (g) Carbs (g) Fat (g)
BREAKFAST
3
3
whole eggs
egg whites
cup oatmeal
cup skim milk
210
48
150
45
18
11
5
4
3
1
27
6.5
15
1
3
0
SNACK
2 scoops whey
protein
2 tbsp peanut
butter
cup skim milk
SNACK
1 can tuna
2 slices wholemeal
bread
1 tbsp fat-free mayo
SNACK
200
45
7
4
6
6.5
16
0
1 wholemeal bagel
30g fat-free
cream cheese
350ml Gatorade
151
27.1
9.1
1.5
100
20
35
187
18.7
26.7
SNACK
308
12.4
12
23
1 scoop casein protein
186
150
44
43
3
2.4
0
32
9.8
2
1
0.3
107
10.7
16
DINNER
170g lean
sirloin steak
312
1 cup broccoli
54
2 cups mixed
green salad
107
2 tbsp fat-free dressing 28
1 medium sweet potato 126.6
TOTAL
DINNER
230g snapper
1 cup brown rice
1 cup green beans
2 cups mixed
green salad
110g chicken breast

1 cup brown rice
2 tbsp fat-free mayo
50
SNACK
1 cup non-fat
Greek yoghurt
60g sliced
almonds
LUNCH
280
LUNCH
170g deli turkey
slices
2 slices wholemeal
bread
Lettuce, tomato,
mustard
DO YOU WANT TO LOSE

FIVE KILOS IN A YEAR
OR BY THE HOLIDAYS?
100
2240.6 213.7
273.2 22.2
SNACK
1 tbsp peanut
butter
2 scoops whey
protein
100
3.5
280
50
TOTAL
2626
278.8
199.6 85.8
EF TOP PICK
Endura
Rehydration
Low Carb Fuel
replaces essential
electrolytes lost
during exercise at
less than 1.3 g of
carbs per dose.
endura.com.au
EAT FIT | 69
EXPERT
EAT FIT
AD
VICE
BLOKES
IN THE
KNOW
YOUR LOCAL BUTCHER, BAKER, FISHMONGER AND GREENGROCER HAVE MORE
IN COMMON THAN APRONS NAMELY, SPECIALISED INSIDER KNOWLEDGE
TO HELP YOU BUY BETTER, PAY LESS AND ENJOY MORE
{ By ERIC SPITZNAGEL & ALISON TURNER}
ISTOCK
You wouldnt buy a car without asking the dealer a lot of questions, and youd never get
fitted for a new suit without asking the tailor more than just Can I get this in grey?
Whether youre buying a computer or visiting the doctor, theres no such thing as a
stupid question. And yet, when we shop for our food you know, the stuff we put inside
our body we become like the clichd male driver who wont ask for directions. When
was the last time you spoke to the blokes stocking your local shop? All too often
we walk in blindly and exit with a bagful of crappy best-guesses. Stop being a doofus
you have experts at your disposal, experts who want to help you, so dont ignore them.
Get these four wise men on your side and start reaping the benefits today.
70 | EAT FIT
IKAPTURE PHOTOGRAPHY
A cut above
All butcher meat is fresh,
even if its a few weeks
old. A 14-day-old steak at
a butcher shop is going to
be much fresher than any
steak at a supermarket,
even if you buy it a week
after its cut
FACT
According to the Australian
Bureau of Agricultural
Resource Economics and
Sciences, the average
Aussie ate an average
of 44.6kg chicken meat,
32.8kg beef and 9.5kg
lamb in 2012-2013.
FEED THE
MAN MEAT
If youre buying chicken
thats packaged with an
ingredients list, youre
buying the wrong chicken.
The only ingredient should
be chicken.
If youre freezing your
meat, try to freeze it
quickly. Slow-freezing
damages meat fibres,
meaning itll lose more
juices when you defrost it.
At a restaurant, if you
ask where the meats from
and they say, New South
Wales, thats not enough
information. They should
know the cows name.
The ugliest cuts are
usually the tastiest,
says Levitt. Theres
the shoulder roast it
has tendons and its all
nasty-looking. But put it
in a slow cooker for five
hours, and youve got
the most delicious meat
youve ever tasted.
72 | EAT FIT
Grass is greener
Grass-fed beef is
healthier because
the meat is higher in
omega-3 fatty acids
The butcher
When you buy meat
from Rob Levitt, he
doesnt need to know
what cut or grade
you want. He would
rather hear what
youre planning to
do with it. If you
come in and say, Im
having 16 people
over, and I want to do
steak tacos, he says.
Or, I want to make
Mexican food and its
a romantic dinner for
two. We can steer you
in the right direction.

Like most butchers,
Levitt doesnt
expect you to have
an encyclopaedic
knowledge of meat.
If youve never heard
of a sirloin flap, Im
OK with that, he
says. You dont have
to know what youre
talking about. Thats
what Im here for.
Levitt is especially
enthusiastic about
working with
customers buying
on a budget. I dont
judge, he says. Im
on a budget, too. If you
come in and say, Im
doing a roast. I have
10 people coming
over, and I dont have
a lot to spend, I can
recommend a lot of
different things on the
lower end of the price
scale. For example,
buying a chuck eye
instead of a rib eye
doesnt mean youre
slumming it. Youre

just getting a different
cut of fantastic meat.
As for grass- or
grain-fed? Grass fed
is best. Look for firm,
rich-red meat with
fat thats a buttery
yellow. While a bit
of marbling is good,
try to keep it to about
10 per cent fat or less.
The fat will baste
the meat during the
cooking process,
keeping it tender.
The baker
Buy it right
When buying
packaged bread,
make sure the first
ingredient is whole
wheat or whole grain
flour, not wheat flour
A bakery may
not seem like
an intimidating
place, but it can
be. If people cant
pronounce it,
theyre probably
not going to buy it,
says master baker
Chad Robertson.
Take something
like kouign amann,
a delicious Belgian
butter pastry, for
example. Theres no
English word for it,
Robertson says. So
people are usually
too embarrassed to
order it. Robertson
is happy to bridge
that gap and explain
what the pastry is
and even how to
pronounce it. But
at a popular bakery,
you need to make
the first move.
Talking with
your baker can be
especially valuable
if youre trying
your daily
bread
to stay healthy.
Robertson has lots
of advice, from
being wary of baked
goods made with
multigrain or wheat
grain (It could still
be packed with
sugar and butter)
to understanding
that gluten-free
doesnt always
mean healthy. There
are also gluten-free
lollies and glutenfree chips. If youre
counting your
calories but want a
sweet fix, Robertson
suggests trying out
a meringue, which
is made from
whipped egg
whites and sugar.
Boutique bakery
bread should be
preservative-free,
which means itll
only stay fresh for
a week. But you
can freeze it for
up to two months.
l Stick with places that

bake in real time instead
of a few big batches. If
you walk into a bakery
and the ovens not on,
turn around and walk out.
l Just as you look for
certain fruits at specific

times of year, fruit
pastries and pies are
seasonal, too. If you like
apple or pear pies, wait
until autumn.
l If a bakerys pastries
are individually wrapped
in plastic, theyre not
fresh or werent made inhouse (or worse, bought
from a big factory).
l Look for bakeries
with long lines not
just because theyre
popular, but because
more customers means
fresher bread.
fact
shutterstock
Sourdough bread is one

of the healthiest bread
choices. Its lower on
the GI scale than other
breads and is more easily
digestible, meaning you
can get more nutritional
benefits from
eating it.
EATFIT
FIT | | 73
73
EAT
Super salmon
This fish is popular for
more than its taste its
a fantastic source of
high-quality protein,
vitamins, minerals and
omega-3 fatty acids
FACT
Over three-quarters of
our global fish stocks
are either over-exploited
or fished right up to
their limit. To lessen
your impact, ask your
fishmonger for
more sustainable
options.
GONE FISHIN
l When shopping for
seafood use a chiller
bag or esky and ask
your fishmonger to pack
some ice in with your
purchase.
Thaw frozen fish

slowly, in the fridge.
Never thaw it at room
temperature and never
thaw and refreeze.
l
l The most underrated

fish on the market?
Butterfly Gurnard,
according to Hari. Its
similar to flathead in
texture with a much
sweeter taste, and it
can be more versatile
in cooking . Theres an
abundance of this fish
and its sustainable yet it
doesnt fetch too much
on the market as most
people dont know of it.
74 | EAT FIT
The fishmonger
Buying your fish
from a supermarket
might be convenient,
but for variety and
freshness you cant
beat your local
fishmonger, says
Dimitri Hari from
DeCostis Seafood
at the Sydney Fish
Markets. We buy
daily direct from
the auction, various
farms and straight
off our boats, he
says.All of our whole
fish and fillets are

seasonal and fresh.
Where we cant
source product direct,
you can be sure that
its snap frozen and
freshly defrosted,
as good as the day it
was caught.
When looking at
seafood, there are
always key things to
consider, Hari says.
First of all, ask your
fishmonger when
the fish has been
caught. Youll find

fishmongers are
usually quite helpful.
But there are also
things you can look
out for yourself.
You want your
whole fish to glisten,
have clear eyes and
red gills, Hari says.
The only smell
you should notice
is that of the ocean.
Likewise your fillets
should appear and
smell the same.
Where there are

colours showing,
they should be vivid.
In regards to
shellfish, youre
mussels, pipis
and cockles
should be closed
and not have a
pungent odour.
Green prawns
should not be black,
while cooked prawns
should be firm and
pry away from the
shell easily.
SHUTTERSTOCK
l Plan to cook or freeze

your fish within two days
of purchase.
The greengrocer
It doesnt take much
to get Vito Latilla,
to start spilling
secrets. He can tell
you how to pick
out a persimmon
(theyre at their
sweetest when
they look like
theyre ready for the
garbage), iceberg
lettuce (it should
be heavy and tight,
like a baseball),
or broccoli (the
buds on top have
to be closed really
tight). Hes also
not shy about
explaining how
some greengrocers
try to trick their
customers: If you
see a head of lettuce
with a couple of
leaves missing, it
means it was going
bad and they tried to
clean it up and make
it look presentable.
When buying
tomatoes, remember
SMARTER
FRUIT AND VEG
that theyll continue
to ripen after you
bring them home.
Store them on your
kitchen counter,
not in the fridge,
as this will spoil
their flavour. And
dont be scared of
the scary-looking
Heirloom tomatoes
that you see on sale
occasionally. While
rather irregular in
appearance, theyre
bursting with flavour
and are much juicier

than your bogstandard mato.
As for green leafy
vegies, avoid the
pre-packaged stuff
its nowhere near as
fresh as the stuff you
can choose by hand.
When you get your
leafy greens home,
store them in the
fridge in a plastic
bag lined with a
paper towel to keep
them fresh as.
Tomatoes sold out

of season are usually
treated with a gas called
ethylene, which helps
them get that red, ripe
appearance. Opt for
tomatoes on the vine.
Knock first
Tap a watermelon
if you hear a dull
sound, Latilla says
its too watery
Smelling produce for

freshness is a myth.
Most supermarkets
keep fruit and vegies
chilled; unless its
obviously rotting, it wont
have a distinct odour.
Dont go and bite
into an apple, but
strawberries and
blueberries should
be sampled. If your
greengrocer complains,
take your business
elsewhere.
Avoid produce from
the other side of the
world. Its travelled
too far. The peaches
may look and smell like
peaches, but they sure
wont taste like em. EF
FACT
According to the Australian
Bureau of Statistics, only
a piddling five per cent of
us are getting two serves
of fruit and five serves
of vegies every day.
Time to lift your
game, people!
EAT FIT | 75

RESEARCH & DEVELOPMENT
ELITE
LEVEL
WEIGHT
LOSS
SUPPORT
ALL-NEW
DIETARY
SUPPLEMENT
DRINK MIX!
NOW AVAILABLE!
HYDROXYCUT HARDCORE ELITE helps to support

fat-loss and weight-loss and can give you the
training edge you want, when combined with a
healthy energy-controlled diet and physical
activity.2 It contains green coffee, an effective key
ingredient that can support your weight-loss goals.
200MG
GREEN COFFEE
Effective key ingredient that can help support

overall weight loss
25MG
COLEUS
FORSKOHLII
Combined with 100mg

theobroma
305MG CAFFEINE
Contains caffeine to help support
increased energy
All ingredient amounts above are per 2 Hydroxycut Hardcore Elite capsules.
ALWAYS READ THE LABEL. USE ONLY AS DIRECTED.
1
Elite Level refers to representation of brand name and not level of weight loss.
2
Results may vary with duration and intensity of training program. Image shown does not represent typical user. Combine with a calorie-controlled diet.
CHC70305-01/15
Available from leading health food stores and pharmacies everywhere.
For more information, call 1 300 883 523. All trademarks are owned by their respective trademark owners and are used with permission. Read the entire label and follow directions. 2015
FAT LESS OR MORE?

Many experts are now embracing the low-carb, high-fat approach. But should you? We meet some
high-profile converts to this unexpected way of eating, and discuss the pros and cons of adding more
saturated fats to your diet. Plus, how to adapt the low-carb, high-fat diet for your own training needs.
{By BRENDAN SWIFT }
CLARE BENOIST
ISTOCK
HOW CUTTING
CARBS AND
INCREASING FAT
COULD HELP YOU
EATING THE
LOW-CARB
HIGH-FAT WAY
Cereals, breads, pasta,
potatoes, pastries, lollies and
juices have no place in a diet
which limits daily carbs to less
than 50g. Tim Noakes, professor
of exercise and sports science
and author of The Real Meal
Revolution, says that on a lowcarb, high-fat diet an athlete
may still take in up to 200g
of carbs while a particularly
insulin-sensitive person could
go as low as 25g. Protein intake
is kept moderate (generally
around 1.2 -2g per kilo of lean
body mass) with the remainder
of the diet comprised of fat.
We dont tell people to count
calories we think your body
will tell you, Noakes says. Lowcarb vegetables typically eaten
include asparagus, broccoli,
celery, cauliflower, eggplant,
beans, spinach and zucchini.
Almonds are popular while
berries, tomatoes, olives and
avocados are also low in carbs.
However, fat is the dominant
fuel source and typically
comprises 65-80 per cent of
total calories. Monounsaturated
and saturated fats contained
in meat and eggs, as well as
cheese, full-cream milk and
yoghurt, are popular choices.
The type of fat is important
extra fats such as butter,
coconut and olive oils are
also used liberally in meals.
Making the transition to
low-carb, high-fat isnt easy.
Many people experience carb
flu as their body enters ketosis,
switching from carbs to fat as
its dominant fuel source. To
make sure youre getting enough
sodium, try drinking stockbased broth and eat plenty of
low-carb vegies for potassium.
78 | EAT FIT
SHUTTERSTOCK; *NEW ENGLAND JOURNAL OF MEDICINE, 2006
t was the fourth morning

of the third Test in the
2013/14 Ashes series and
the Aussies were after quick runs
and a series-deciding victory. Enter
the countrys best all-rounder, Shane
Watson, who pummeled a quickfire ton including five brutish sixes,
before later taking a key wicket
during Englands failed run chase.
It was an Ashes-winning display
of power and stamina that belied
a lifelong personal struggle with
injury and weight until a radical
change of diet just over 18 months ago.
I was hungry all the time I was just
about semi-starving myself to bring
my skin folds and weight down to
what I needed to whereas now Im
certainly not hungry, Watson says.
Ive been playing just about non-stop
for 18 months and during the last year
that Ive been eating this way Ive been
able to maintain my skin folds all the
way through without even trying.
That way of eating is one which
would make most doctors shudder
saturated fat-laden foods such as
bacon, eggs, cheese, butter and cream
form the central component while
carb-heavy grains and cereals are
consigned to the dietary scrapheap.
And when Watson sits down to
enjoy a low-carb, high-fat meal, he is
not alone several of his teammates,
including ultra-fit fast bowler Mitchell
Johnson and record-setting opening
batsman David Warner, are also
chewing the fat with him.
Throw into the mix a collection
of high-profile athletes from sports
including the NBA, AFL and longdistance running and its clear that
the low-carb, high-fat approach
represents a growing challenge to the
low-fat mantra which has dominated
western society for the past 30 years.
AN UNLIKELY SWITCH
Australian cricket team doctor Peter
Brukner says he was an advocate for
high-carb, low-fat diets for decades.
Its always been this attractive
sell: fatty foods, fatty arteries, fatty
people, he says. It all was simple but
Coconut oil
93g sat fat per 100ml
A DAY IN THE (EATING) LIFE OF SHANE WATSON

Elementary,
my dear
Watson
Watson says he has

further refined his lowcarb, high-fat approach
after picking up a copy
of Tim Noakes book The
Real Meal Revolution. He
limits carb intake to no
more than 25g per meal
and avoids simple sugars.
BREAKFAST
Scrambled eggs with
parmesan cheese and fullfat cream, grilled haloumi,
oven-roasted tomatoes,
mushrooms, onions,
cheddar cheese and
smoked salmon. On tour
the reality was, its not true.

The science behind the new
diet plan is simple, if controversial.
Carbohydrate, rather than fat, is
singled out as the culprit. Insulin is
secreted by the pancreas when carbs
are eaten and, after an initial spike
in blood glucose, it rapidly drops,
quickly causing hunger. Over time,
the body becomes increasingly
insulin-resistant and secretes higher
levels of the hormone to control
blood glucose.
Tim Noakes, a South African
professor of exercise and sports
science at the University of Cape
Town and an avid marathon runner,
says carb-intolerant people often gain
weight as they age despite exercising
and eating a traditionally healthy
diet. A blood test to measure plasma
glucose concentration will also show
a rise in glycated haemoglobin
(a marker for average blood glucose
levels) although that is considered to
be a late sign of insulin resistance.
I suspect 50, maybe 60 per cent of
people, are carbohydrate intolerant,
Prof. Noakes says. The biology is
Percentage lower
very simple: when carbohydraterisk of heart disintolerant people eat carbohydrates
ease for women
they get all these complications
eating a low-carb,
which are well described in the
high vegetable
literature but have been ignored.
fat/protein diet*
30
Butter
54g sat fat per 100g
Cream
24g sat fat per 100ml
he eats bacon because

it is readily available.
AFTERNOON LUNCH,
POST-MORNING
TRAINING
Low-carb smoothie with
coconut water, coconut
milk and greens.
DINNER
Steak with roasted
vegetables and broccoli,
butter and olive oil.
SNACKS
Nuts (often during
a Test match).
Replacing high-carb foods with

high-fat foods reduces insulin
and the conversion of excess
carbohydrates into body fat. It may
also lower the levels of unhealthy
triglycerides (which are linked with
an increased risk of diabetes and
heart disease) being released by
the liver into the bloodstream.
Thats right eating more fat and
limiting carbohydrates can help you
to lose weight and even lower your
risk of heart disease, according to a
growing body of research. But its also
a claim which remains contentious
among most doctors.
Still, the Australian Medical
Associations position statement on
nutrition has refuted the oft-made
claim that low-fat diets are healthier
than high-fat diets since 2005 while
AMA president Steve Hambleton
acknowledges that previous advice to
limit saturated fat intake in the hopes
of combating cardiovascular disease
has failed. I think its probably moved
on a bit from saturated fat, he says.
Last year, a UK Cambridge
University meta-analysis of data
from 72 studies involving more
than 600,000 participants from 18
countries found no link between
saturated fat and heart disease
and no preventative effect from
Cheddar cheese
21.5g sat fat per 100g
Raw almonds
5.3g sat fat per cup
EAT FIT | 79
Broccoli
0.4g carbs per 100g
Celery
1.2g carbs per 100g
eating polyunsaturated fats.

However, few countries have so
far embraced such a radical change
in dietary advice. Sweden remains
at the forefront and late last year,
the Swedish Council on Health
Technology Assessment released
a report that found moderately
strong scientific data showing obese
individuals on moderately low or
strict carb diets had a better result
after six months than those following
a low-fat diet (although both diets
produced similar results after 12
months; there wasnt enough data to
make an assessment after 24 months).
The AMA has gone so far as to
acknowledge that there remains
a poor understanding of what
constitutes a healthy diet and that
the public should disregard the
traditional diet pyramid. Hambleton
says the best advice is to focus on
eating a variety of foods rather than
focusing on your fat, carbohydrate
and protein intake. Its really
stressing a range of foods more than
any particular diet most of these
things end up being fads, he says.
A POTENTIAL PERFORMANCE BOOST
Athletes embracing low-carb, highfat diets are eschewing a vast trove
of research which has encouraged
maximising carbs as fuel for
performance. But the potential to
switch the bodys metabolic process
Cauliflower
1.9g carbs per 100g
to ketosis where it burns fat for fuel

instead of carbs is alluring. Even
lean athletes typically store about
40,000 calories of fat fuel far higher
than the approximate 2000 calories
of carbohydrates that can be stored
in the body.
Dr Brukner cautions that the
research is in its infancy and many
of the studies on low-carb, high-fat
diets have found negative results
because they have evaluated athletes
following the diet for less than a week.
However, he says studies which
have given athletes a few weeks to
adapt to the diet have shown far
more positive results and there is
now little doubt that your average
endurance runner or triathlete can
benefit from low-carb, high-fat: in
effect, you can perform for longer
before reaching exhaustion.
I think well gradually see a change
in the next few years where people
will start adopting that as their diet
of preference in endurance events.
Prof. Noakes, now in his 60s, says
adopting a low-carb, high-fat diet has
improved his running times to levels
he last achieved in his 40s. If youre
carbohydrate-intolerant and you go
on a diet and it works for you, you
will notice within four weeks that
your performance will just go up.
And the more intolerant you are,
the more you will notice it.
Exercise recovery also appears
Spinach
0.7g carbs per 100g
30
Percentage of your
diet that should
be made up of
healthy carbs, according to the National Health and
Medical Research
Council
Zucchini
1.6g carbs per 100g
to be enhanced. Low-carb, high-fat

proponents and sport scientists
Jeff Volek and Stephen Phinney
published research in 2008 showing
that a well-formulated low-carb diet
reduces systemic inflammation
caused by exercise.
It is something which Watson can
attest to: when backing up for another
bowling spell, he says it would often
take a few deliveries to loosen up
before his dietary switch.
Since Ive been eating the lowcarb, high-fat diet, Im not building
up that fatigue like I used to and its
definitely a very different feeling,
he says. I feel like my muscles are
ready to go a lot more it feels like
Im taking anti-inflammatories
without actually taking it.
Nonetheless, the research is not all
overwhelmingly positive for athletes.
Dr Brukner says the research also
shows that low-carb, high-fat diets
offer no improvement for highintensity exercise, such as sprinting,
or for increasing strength, and
two recent studies (Paoli 2012 and
Sawyer 2013) also found that it did
not decrease strength.
It probably doesnt make as much
difference in the power events
weightlifting or sprinting or anything
like that and the evidence is a little
bit unclear in the intermittent highintensity activities like footy and
basketball, he says. EF
Port Adelaide saw benefits

from carb-periodisation
80 | EAT FIT
Louise Burke, head of sports

nutrition at the Australian Institute of
Sport (AIS), says the body must still
rely on carbs to achieve peak power.
Fat is a fuel source which is good for
sub-maximal exercise but it doesnt
generate ATP [Adenosine Triphosphate
the energy source for muscle
contraction] at a high enough rate to
fuel high-intensity work, she says.
A series of AIS studies on the lowcarb, high-fat approach in the 1990s
found an unfortunate side-effect.
What we found is when you do that
at the same time as up-regulating
your ability to use fat its also downregulating your ability to use carbs.
So it leaves you without that top gear

the ability to be able to exercise at
very high intensities which is crucial
for the kind of sports that I work with.
Burke advises carb- periodisation:
completing different training sessions
with both high and low glycogen stores.
It is a strategic approach which allows
athletes going into competition to use
all the muscle fuels as effectively
and efficiently as possible.
High performance manager Darren
Burgess implemented a similar
approach at AFL club Port Adelaide
Power last season, recommending
a carb-restricted diet plan during the
week. The players diets were then
supplemented with carbs on match

day. The team became renowned for
its fitness late in matches.
Another endurance athlete,
ultra-runner Zach Bitter, also follows
a low-carb, high-fat approach during
training, but uses carbs strategically
during heavy training or in races.
Dr Brukner and Prof. Noakes are
careful to point out that theyre not
advocating a low-carb, high-fat
approach for all athletes.
You do need carbs for high-intensity
exercise no question, Prof. Noakes
says, but you can get it from very little
carbohydrate in the diet you dont have
to load, as we said in the past.
SHUTTERSTOCK
ALL IN THE TIMING
SHUTTERSTOCK
Red meat is a great

source of protein,
but eating too
much has been
linked to heart
disease and cancer
Butter is high in
saturated fat (50
per cent). The
Heart Foundation
recommends
replacing it with
margarine
EAT FIT | 81
100% Organic Coconut Oil.

Nothing else.
Melrose Unrefined Organic Coconut Oil is made from virgin cold pressed
coconuts, which maximises the nutritional benefits and properties.
Coconut oil does not contain any cholesterol and is quickly metabolised
into energy. Melrose Unrefined Organic Coconut Oil retains the natural
aroma and flavour of coconut. Perfect for use in cooking, Melrose Coconut
Oil is not altered by heat.
Coconut oil can also be massaged into the skin for external applications.
Visit our website for more information at www.melrosehealth.com.au
GET LEAN MEAL PLAN
GET
IT OFF,
KEEP
IT OFF
Learn how to diet down and stay lean forever

{ By TOMMY SHANKS }
Sweet as!
Dig into a stack of
sweet potato protein
pancakes for a tasty,
healthy breakfast
EAT FIT | 83
TUNA
BURGERS
MAKES:
2 SERVINGS PROTEIN
1 SERVING FAT
INGREDIENTS
12 cans chunk light
tuna in water, or
equivalent amount
of raw tuna
2 tbsp oats
1 egg
1/
cup minced onion
3
1/
cup minced celery
3
1 tbsp mayonnaise
1 tbsp hot sauce
Salt and pepper
to taste
DIRECTIONS
1) Combine the tuna,
oats and egg.
Stir in vegetables,
mayo, hot sauce,
salt and pepper.
2) Form mixture
into patties.
3) Place a non-stick
frying pan over
medium heat and
add patties when
hot. Cook until egg
(and raw tuna,
if you used it) is
done and patties
are solid.
One guru says you can tighten your abs in just minutes
a day, while another orders you to run till you puke.
Heres the truth: its not easy but it also isnt torture.
Dieting cant be misery when it is, people dont stick
with it and then they fail. You dont need the resolve
of a Shaolin monk to see your abs, nor do you need to
deprive yourself to keep them. The plan we unfold here
is a practical approach to weight loss thats simple but
not easy, and challenging but not agonising. Learn it
now, and youll stay in shape for the rest of your life.
84 | EAT FIT
First, lets settle the calorie debate once

and for all. Its true that if you eat fewer
calories than you burn youll lose weight
over time even if those calories come from
chocolate cake and ice-cream. But you dont
need a degree in nutrition to see the flaw
here. Foods that have low nutritional value
dont support healthy body composition, so
while you may be able to diet yourself down
to a lower number on the scale, your body
will lose muscle, resulting in a smaller but
flabbier you. Being aware of your caloric
intake is helpful but your choice of foods
takes precedence.
What you need to do is base your diet
on natural, unprocessed foods. Your new
shopping list should comprise lean cuts of
meat, seafood, fresh vegetables, fruit, nuts
(in moderation) and natural starches such
as rice, potatoes and whole grains. Bread,
baked goods, pasta, cereal, regular soft
drink, booze and desserts must be cut out
entirely until further notice.
ALL IMAGES SAM KAPLAN/ FOOD STYLING BY KAREN EVANS/APOSTROPHE
Late-night infomercials
have you thinking that
losing fat is either super
easy or way too hard
H O W T O E AT
Sample
menu
A typical meal plan
for an 80kg man
who trains in the
evening:
BREAKFAST
Omelette made with:
3 eggs
100g diced chicken
cup green onions
cup mushrooms
1 tbsp reduced-fat
cheese
Plus:
cup mixed berries
Fish oil supplement
SNACK
Smoothie made with:
2 scoops protein
powder
cup almond milk
Plus:
Handful mixed nuts
LUNCH
Chicken apple salad
(see recipe at right)
Or:
100g deli-roast turkey
Clean Coleslaw (see
recipe on page 87)
Workout
+ 20 minutes cardio
POST-WORKOUT
2 cups pineapple
Or:
2 bananas
2 scoops protein
powder mixed with
500ml water
DINNER
Protein pancakes (see
recipe on page 86)
Or:
100g grilled fish
1 large sweet potato
(ie, about 2
servings carbs)
with broccoli and
carrots
BEDTIME SNACK
1 cup reduced-fat
Greek yoghurt
1 scoop protein
powder
cup blueberries
Handful shaved
almonds
CHICKEN
APPLE SALAD
THE QUALITY
OF YOUR
FOOD TRUMPS
THE NUMBER
OF CALORIES
IT HAS
MAKES:
3 SERVINGS PROTEIN
2 SERVINGS CARBS
3 SERVINGS FAT
INGREDIENTS
H O W M U C H T O E AT
TIMING
When you eat healthy foods, you dont have to

worry much about calories. In fact, in the early
stages of your diet, we suggest you dont focus
on calories at all it will only make you hate
the process. Still, you need some measure of
what youre taking in so you dont overeat or
undereat, which can slow your metabolism.
You do need to estimate your portion sizes,
which you can do with a wave of your hand.
A 100g serving of lean meat (your main source
of protein on this plan) is about the size of your
palm. A cup of starchy carbs, such as from
potatoes or rice, is the size of your clenched
fist, while a serving of fruit is one whole piece
or one cup. A teaspoon of healthy fats from
oils like olive or coconut is roughly the area of
your thumbnail and a serving of nuts or seeds
amounts to a handful.
Aim for about 10 total servings of protein
and five servings each of carbs (vegetables
arent counted) and fats on days you dont
strength train. On the days you do lift weights,
youll require a bit more food (see Timing, at
right, for those modifications).
You should eat a balanced meal about every

three hours. Nutritionists used to advise this
as a way to speed the metabolism, but research
hasnt shown that to be true. It is, however, a
simple way to manage hunger and keep blood
sugar from dipping too low, so your energy will
be steady all day. Having long gaps between
meals can leave you ravenous which, in turn,
leads to poor food choices when you do get to
eat. In general, five meals per day ought to do it.
Another consideration regarding when you
eat is whether or not youre strength training
that day, and if you are, when the workout
occurs. Along with many other benefits,
exercise also primes your body to better
process nutrients (especially carbohydrates)
from your food in the hours right after a
workout. A study published in the International
Journal of Sports Medicine showed that the
bodys glycogen (stored carbohydrate) reserves
became super-compensated when carbs were
consumed immediately post-exercise, and that
delaying feeding by just two hours lessened
muscle glycogen storage by up to 50 per cent.
300g grilled chicken

breast, sliced
2 small apples
(any type), sliced
1 red capsicum,
sliced
1 red onion, sliced
1 lime, juice and zest
1 small jalapeo
pepper, minced
2 tbsp extra-virgin
olive oil
1 tbsp mixed nuts
Salt and pepper
to taste
DIRECTIONS
1) Place chicken,
apples, capsicum
and onion in a
large bowl.
2) In a small bowl, mix
lime juice and zest,
jalapeo and olive
oil; whisk together.
3) Add lime mixture
to large bowl
with chicken,
apples and
vegetables.
4) Chop nuts and add.
Season with salt
and pepper. Toss
together to mix.
EAT FIT | 85
SWEET
POTATO
PROTEIN
PANCAKES
MAKES:
1 SERVING PROTEIN
2 SERVINGS CARBS
1 SERVING FAT
INGREDIENTS
1
1
1
cup sweet potato

pure (steam sweet
potato, then blend)
scoop vanilla
protein powder
egg
tsp cinnamon
tsp vanilla extract
cup apple, diced
tsp coconut oil
DIRECTIONS
1) Combine all
ingredients except
apple and coconut
oil. Blend until
mixture becomes
a smooth batter.
2) Add coconut oil to
a large frying pan
over medium heat.
3) Fold apple chunks
into the batter and
pour into the pan,
making two or three
pancakes. Let the
pancakes cook 2-3
minutes, then flip.
4) Serve hot and top
with maple syrup.
APPROVED FOODS
Put these on your shopping list and youll
never again have to wonder what to eat
REGULAR MEAL: two servings protein

(chicken, fish, lean beef, etc); one serving fats
(handful nuts, one tablespoon olive oil, fish
oil supplement, etc); unlimited vegetables;
optional: piece of fresh fruit or cup of berries.
86 | EAT FIT
POST-WORKOUT MEAL: two servings protein;
two servings starchy carbohydrates (rice,

potatoes, oats, quinoa, etc) and/or one serving
fruit; two servings vegetables.
The hard science on nutrient timing is still in
flux, but a good guideline is to enjoy your carbs
within a three-hour window after workouts.
The amount you need to take in is highly
dependent on your current size, muscle mass
and exercise habits.
To keep it simple, think along these lines:
if youre a muscular, athletic guy who lifts
weights and performs other activities (cardio,
sports) regularly, after training you can double
your carbohydrate intake temporarily
that is, take in as many as four servings in
the first meal after your workout. If youre
relatively new to exercise or you have a lot
of weight to lose, stick to only two servings.
At the same time, you cant afford to forget
FAT
Chicken breasts
Egg whites
Eggs
Fish (salmon, tuna,
snapper, cod)
Lean cuts of beef
(sirloin, fillet)
Lean cuts of pork
(tenderloin, loin chops)
Low-fat or no-fat
cottage cheese
Turkey breasts/mince
Whey protein/milk
protein powder
Almonds
Eggs
Fish (especially salmon)
Fish oil capsules
Ground flaxseed/
flaxseed oil
Nut butters (natural,
without any
hydrogenated oils)
Walnuts
CARBOHYDRATES
Fruits (limit to two

servings per day if
very overweight)
Oatmeal
Rice (white,
brown, wild)
Sweet potatoes
White potatoes
VEGETABLES
Asparagus
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Kale
Lettuce
Onions
Spinach
Tomatoes
SHUTTERSTOCK
So, all things being equal, if you eat your

carbs (fruit, rice, potatoes, whole grains) shortly
after exercising, youll store more energy in
your muscle cells and less in your fat cells than
if you ate those foods at other times of the day.
That means bigger arms and rounder pecs, and
smaller love handles. (Note, however, that this
applies to strength training only. Running a
few kays doesnt achieve the same effect.) For
this reason, most of your carbs, and all of your
starches, will be eaten after workouts.
Below are examples of what you can eat
most of the time, and what you should eat
shortly after weight training.
PROTEIN
about protein, either. A 2010 study published

in the European Journal of Applied Physiology
showed that 15g of carbs plus 15g of essential
amino acids (which make up protein)
consumed post-workout increased muscle
mass and strength.
Heres another tip: keep the fat in your postworkout meal low. Fat slows the digestion of
both protein and carbohydrate, so it can reduce
your bodys ability to make the most of these
nutrients in your muscles after lifting. You
dont need to avoid the fat that occurs naturally
in your protein sources (for example, the fat in
chicken and eggs), but save the nuts and oils
for your other meals.
See Approved Foods (box at left) for a
comprehensive list of your basic food options.
In the early days of your diet, strive to stick
within these parameters at least 90 per cent
of the time.
When you find youre able to eat like this
on a weekly basis and it feels normal, you
can gradually begin to reduce the amount
of carbs (including fruit, but not vegies) that
you consume while increasing your aerobic
exercise which well discuss under Healthy
Habits, at right.
FOODS
TO AVOID
Processed carbs
(pasta, chips,
crackers)
White-flour bread
and baked goods
(even if its
enriched)
High-sugar foods
(non-diet soft drink;
most sports drinks;
condiments like
tomato sauce,
barbecue sauce,
relish, honey
mustard)
Fatty cuts of meat
Fried foods
Hydrogenated fats
(most salad
dressings)
AFTER THE DIET

When youve slimmed down to where you
want to be, you can switch to maintenance
mode. Youll continue to follow the principles
of our diet but you can loosen up a bit (which
will no doubt enhance your social life). You can
start to amend the aforementioned guidelines
as follows:
1) Increase the amount of fruit you eat daily
to two to four pieces, and increase the size of
one of your meals preferably your first postworkout meal. This doesnt mean pig
out on junk food, but you can add more
servings of starches.
2) Include cheat meals. Once a week, allow
yourself to break your diet and eat whatever
you like in a single meal (again, thats meal,
not day). If you find you can do this without
gaining any weight, experiment with two
cheat meals a week, spaced at least three days
apart. So if you cheat on Sunday, your next
cheat meal shouldnt come before Wednesday.
3) Yes, you can add a small amount of alcohol
back in. One glass of wine or bottle of beer,
two or three nights a week is OK. These drinks
dont need to be part of your cheat meals,
although they could be.
STRIVE TO
STICK WITH
YOUR DIET
90% OF
THE TIME
HEALTHY HABITS
Form these habits and never be fat again
KEEP A FOOD LOG

Were not asking you to
count calories, but you
do need some record of
what youre taking in.
Write down all the
foods that pass your
lips in a day, every
day, along with the
approximate times
you eat them.
Keeping a food log
is a great way for a
beginner to get a
handle on exactly what
hes eating each day,
says Shelby Starnes,
a nutrition coach who
helps bodybuilders get
ready for competitions.
After a week or so,
youll probably see a
pattern develop. You
may tend to skip meals
when youre stressed,
or eat low-quality
foods at night. Two of
the biggest problems
I see are overeating
and undereating, says
Starnes. A log makes
you accountable and
helps you figure out
where you need to
make changes in your
diet plan.
DRINK LOTS
OF WATER
Two litres per day is
the bare minimum.
Drink another 500ml
for every 30 minutes
you spend performing
intense exercise.
CHEW YOUR FOOD
Eat more slowly and
grind each bite to
a soft pulp before
swallowing. The more
slowly you eat, the
more time your brain
has to recognise
feelings of fullness.
EAT BREAKFAST
A 2013 study published
in the journal Appetite
found that eating
breakfast before
exercise improved
cognitive function.
EXERCISE
Plan to weight train
four days a week. You
can do two upper-body
days and two lowerbody days. If you can
only exercise three
days, train the whole
body each session.
According to
Starnes, cardio is best
done four to six hours
before or after weight
training or on separate
days entirely. Mix
high-intensity interval
training and slower
aerobic training for
three to six workouts
per week. EF
CLEAN
COLESLAW
MAKES:
1 SERVING FAT
INGREDIENTS
1 cup shredded
white and purple
cabbage
cup shredded
carrots
1 tbsp olive oil
1 tbsp vinegar
tsp salt
1 tsp pepper
tsp garlic powder
tsp celery powder
2 packets Splenda
or Natvia
Optional: 1 tbsp
mixed nuts
DIRECTIONS
1) Combine all
ingredients in a
large bowl and stir.
2) Serve with any
meat dish.
EAT FIT | 87
FEATURES
Ready to Eat
Fresh quality ingredients
BENEFITS
No heating required
Fork included
Just open and enjoy
a delicious healthy snack
Source of Protein
Low in Saturated Fat
All natural ingredients
Tuna up
Fish high in
protein, low in fat,
and completely
carb-free is a
macronutrient
all-star. Take
advantage!
THE
NO-BULL
GUIDE TO
BULKING
Forget the myths heres the
truth about when, what and
how much to eat to build muscle
(hint: its less than you think)
ISTOCK
{By SEAN HYSON }
Focus on strength
Stronger muscles
inevitably become
bigger muscles
For the past decade,

bodybuilding hype has
stressed the importance of
the so-called pre- and postworkout windows. The idea
here is that ingesting protein
and carbs up to an hour before
weight training and within
an hour after training will
result in better absorption of
these nutrients for superior
muscle growth. Some product
marketers and so-called
nutrition experts have even
threatened that your workout
will be a complete waste if you
dont ingest protein and carbs
at these times.
But the science to back this
notion doesnt exist. A 2013
meta-analysis published in the
Journal of the International
Society of Sports Nutrition
found no significant benefit to
rushing protein intake within
one hour before or after
training. In other words, as
long as you eat the food you
need over the course of a
day, youll have no trouble
growing muscle.
That said, its still a good
idea to have a protein-rich
shake after training. It may
not offer any extra musclebuilding benefit beyond that of
eating later, but it will provide
a convenient and easily
digestible meal to tide you
over until you do eat again.
90 | EAT FIT
SHUTERSTOCK
TIMING IS NOTHING
Bulking, as commonly understood, is BS. We said it, and its time you accepted it, too. Telling yourself
you can eat anything you want because youre skinny and trying to put on muscle is just an excuse to
eat like a pig, and youll pay for it. Yes, youll gain some muscle, but youll also gain fat, and that fat will
obscure your muscles until you decide you desperately need to lose it and then youll have a hell of a
time dieting it off. Were telling you now: stop bulking before its too late. The solution to your skinniness
might actually require less food than you think, and no fancy supplements or uncomfortable force
feedings. (On the downside, it doesnt warrant pizzas or Big Macs, either. Dammit.) Discover the real
science of gaining weight, and never turn into Lardy McPlumparse in the process again.
THE HARD TRUTH

Your body can only gain so much
muscle in a given period of time; its
dependent on your genetics, age
and training age (how long youve
been lifting). According to Nate
Miyaki, a certified specialist in sports
nutrition and nutrition coach to
physique competitors, a beginner
in his teens up through his 30s can
expect to put on one to two kilos of
lean muscle per month for the first
two or three months of his training.
An intermediate (several months
to a few years experience) might
see 0.5 to 0.7 kilos per month. An
experienced lifter, on the other hand,
should be happy with just one
or two kilos per year.
This means that when you hear
about somebody who gained 10kg
in a month, he really put on closer to
one kilo of muscle and nine kilos of
water and fat. Trainers, equipment
manufacturers and some muscle
gurus like to exaggerate results, but
if you measured the body fat of their
subjects, youd see only a modest
increase in lean mass. And thats fine.
Go pick up a 1kg top-round steak
and envision what that would look
like on your body, says Miyaki.
Very few guys on this planet have
the potential to gain 10kg of rockhard muscle in a month. That is, not
without the aid of certain musclebuilding drugs.
SAM KAPLAN
HOW TO BULK RIGHT

Because of the bodys limited musclebuilding potential, it makes no sense
to bombard it with a great excess of
calories. A small surplus is enough.
Eating 200300 calories above
maintenance level will do the trick,
says John Alvino, a nutrition expert
and strength coach.
Start by eating 1418 calories per
half kilogram of your body weight,
and adjust from there. Consume one
gram of protein per half kilogram of
your bodyweight daily, two grams
of carbs and 0.4 grams of fat. In other
BREAKFAST
240ml black coffee
3 scrambled eggs
1 apple
LUNCH
85g grilled salmon
Large raw salad
with 2 tbsp olive
oil and vinegar
2 cups sweet
potato (cooked)
EATING
BIG
This is how an
85kg man could eat
to gain muscle
SNACK
Mealreplacement
shake with 50g
protein, 25g
carbs, 5g fat
POST-WORKOUT
25g whey protein
1 banana
DINNER
170g grilled chicken
breast
3 cups white rice or
potato (cooked)
Steamed broccoli
DESSERT
2 tbsp almond
butter, mixed with
1 scoop chocolate
protein powder
1 cup white rice
(cooked)
Water (to make
pudding)
words, an 85kg man looking to gain

weight would eat between 2500 and
3200 calories daily, consisting of
approximately 180 grams of protein,
360 grams of carbs and 70 grams of
fat. To make adjustments, tweak your
carbs and fat, but keep your protein
intake constant. (See The Best
Bulking Foods on page 92 for a list
of approved eats.)
The fatal mistake bulkers make is
eating too much too soon. They may
start out following an intelligent diet,
but when the scale doesnt jump two
or three kilograms in a week, they
assume the program isnt working and
start swallowing everything in sight to
see gains and then they get fat.
Of course, its true that more
calories provide more raw material
for muscle, but the body is still

capable of building muscle without
them. In fact, its been shown that
muscle growth can occur even while
in a caloric deficit.
An American Journal of Clinical
Nutrition study found that subjects
who dieted and weight trained
for 90 days lost an average of 16
kilograms while gaining significant
muscle mass. Dont get too excited,
as the subjects were obese women,
but it proves that muscle gain isnt
dependent on big eating alone.
Hypertrophy [muscle growth] is
about the training stimulus, says
Miyaki, and then adequate amounts
of protein. Calories and carbs are for
providing proper fuel for training and
preventing the body from breaking
EAT FIT | 91
One avocado
contains 13
grams of
fibre. So
while its high
in calories, it
also doubles
as a diet food
Turn fat
into muscle
Fats in avocado
support musclebuilding
hormones like
testosterone
92 | EAT FIT
THE BEST BULKING FOODS

Make this list your go-to menu to gain muscle without fat
Protein is the main ingredient of muscle tissue, carbs power your workouts
and prevent muscle breakdown and fat supports hormones like testosterone
that help muscles grow. The following are the healthiest sources of each nutrient :
PROTEINS
Lean meat (any kind),
including chicken,
beef and turkey
Fish and seafood
Eggs
Protein powder
AN 85KG MAN
SHOULD
CONSUME
BETWEEN
2500 AND 3200
CALORIES
A DAY TO
GAIN MUSCLE
CARBS*
Potatoes
Sweet potatoes
Rice
Fruit
FATS**
Avocado
Nuts (all kinds)
Seeds (all kinds)
Oils (including olive
and coconut)
*NOTE: WEVE EXCLUDED GRAINS AND VEGETABLES FROM THIS LIST. GRAINS SUCH AS OATS AND WHEAT CONTAIN
COMPOUNDS THAT MAKE THEM DIFFICULT TO DIGEST FOR MANY PEOPLE AND CAN CAUSE STOMACH UPSET AND
BLOATING. HOWEVER, IF YOU FEEL YOU DO FINE ON THESE FOODS, YOURE WELCOME TO CONSUME THEM IN SMALL
DOSES, BUT MAKE STARCHES SUCH AS POTATOES AND RICE YOUR MAIN CARB SOURCES.
GREEN VEGETABLES, ON THE OTHER HAND, SHOULD BE CONSUMED LIBERALLY, BUT BECAUSE OF THEIR VERY LOW
CALORIC VALUE ARENT TO BE COUNTED TOWARDS YOUR DAILY CALORIE AND MACRONUTRIENT TOTALS.
**MOST OF YOUR FAT INTAKE SHOULD COME AS A BY-PRODUCT OF YOUR PROTEIN FOODS. FOR INSTANCE, EGG YOLKS
CONTAIN PROTEIN AND FAT, AS DO EVEN THE LEANEST CUTS OF BEEF. HOWEVER, IF YOU NEED EXTRA FAT TO HIT YOUR
ALLOTMENT FOR THE DAY, YOU CAN PICK FROM THIS LIST OF FOODS.
SAM KAPLAN
down protein your muscle tissue

as a reserve fuel. If I had to rank them
in order of importance, Id say hard
training comes first, then protein,
calories, then carbs and then fats.
Alvino seconds the notion of
training over feasting. The key
element to focus on is increasing
strength, he says. Stronger muscles
inevitably become bigger muscles,
so while you cant quickly eat
your way to five extra muscle kilos
without storing a lot of fat, you can
eventually train your way there.
Stick with your eating plan for
at least two weeks before making
adjustments, and take photos every
couple of days to assess your progress.
One of the simplest ways to tell if
youre gaining muscle instead of fat is
to measure your waist circumference,
says Miyaki. If your belly is getting
bigger, its the wrong kind of weight. EF
Order Online
Get your meals delivered for the whole week
Stack in the freezer
Microwave and eat!
www.mymusclechef.com
SUP
the
scoop
on
supps
PL
EMENT
PA R T
SERIE
FOUR MORE SUPPS GET THE EAT FIT TREATMENT

{ By EF EDITORS }
94 | EAT FIT
Its a whizz
Hate eating fruit and vegies?
A blender is a great way to
add them to your diet without
even noticing. Blenders turn
fruit and veg into a smoothielike consistency that can add
nutrients to a boring old protein
shake. A blender can also whip
up a kick-arse cocktail. And when
someone asks why youre making
daiquiris at 3pm, you can say
youre getting in your two serves
of fruit: banana and strawberry.
EAT FIT | 95
routine. Especially
because carnitine
may interfere with
certain medications,
says dietitian Dr Lisa
Young. L-carnitine
supplementation
may cause mild
gastrointestinal
symptoms, including
nausea, vomiting,
cramps and
diarrhoea. Supps
providing more than
3000mg per day
may cause a gross,
fishy body odour.
HOW TO USE IT
HOW IT WORKS
Carnitine (and
L-carnitine) helps
the body break
down fat and turn it
into energy. It also
increases the activity
of cells in the central
nervous system.
BENEFITS
CARNITINE IS
ALREADY PRODUCED
BY YOUR BODILY
ORGANS DO YOU
NEED A SUPP, TOO?
carnitine
Marketers will tell you its a miracle pill that will

speed up the way your body burns fats, but there
have been no credible studies that give weight to that
claim. And if your body already makes it, do you really
need to take a supplement? Read on.
96 | EAT FIT
WHAT IT IS
Carnitine is an
amino acid naturally
produced by the
body in the liver and
kidneys and stored in
the skeletal muscles,
heart, brain and
sperm. The nutrient
also occurs in fish,
poultry, red meat and
some types of dairy.
L-carnitine is often
sold as a weightloss tool, and some
studies show that
oral carnitine can
reduce fat, increase
muscle and reduce
fatigue three things
that may contribute
to weight loss. It may
also protect against
heart disease much
of the bodys carnitine
is stored in the heart,
which makes sense
since the heart relies
on fatty acids as fuel
to pump blood. With
that in mind, many
studies have found
that L-carnitine supps
can improve muscle
weakness and help the
heart function more
efficiently, particularly
for those who have
been diagnosed with
heart disease. Several
studies have also
found L-carnitine can
improve sperm count
and sexual health, and
help slow ageing.
DRAWBACKS
L-carnitine appears
to be well tolerated,
but as always, doctors
should be consulted
before you begin
any supplement
Our bodies make

carnitine, so healthy
men dont need a
supplement, says
Young. Even men
who tend to only eat
burgers get enough
its the one good
thing about beef.
Meaty diets have
been found to provide
20-200mg per day
of L-carnitine for
a 70kg male, while
vegie diets provide as
little as 1mg per day.
A healthy individual
will normally produce
enough L-carnitine
to provide the body
with all it needs to
convert fat to energy.
According to the
US Linus Pauling
Institute, L-carnitine
supps are safe at
levels between
500-1000mg a day.
Between 63-75 per
cent of L-carnitine
from food is absorbed.
However, only
14-20 per cent is
absorbed from
oral supplements.
EF TOP PICK
Assists fat
metabolism,
boosts energy
production,
aids exercise
performance
and improves
cognitive function.
horleys.com
IT WONT HELP YOU

BUILD MUSCLE, BUT
TAURINE COULD
MAKE YOU (AND
YOUR CAT) SHARPER
HOW IT WORKS
Taurine is often
prescribed to treat
congestive heart
failure, high blood
pressure, liver disease,
high cholesterol,
ADHD and more.
Although most amino
acids are needed to
build protein, taurine
does not help to build
muscle because it
doesnt link with
other amino acids or
the building blocks
of protein, explains
sports dietitian
Roberta Anding.
Taurine does,
however, function
as an antioxidant.
BENEFITS
taurine
Taurine is a key ingredient in energy drinks such

as Red Bull (its also in cat food) and can easily
be ingested that way (the drink, not the cat food),
as opposed to supplements. But take note: energy
drinks are also loaded with sugar and caffeine.
WHAT IT IS
Taurine is an amino
acid found in large
amounts in the heart
and brain. Its also
found in food the
best ones being meat
and fish, though its
also in energy drinks
and some supps
used to support
athletic activity.
Antioxidants protect
the bodys cells from
damage that results
from certain chemical
reactions involving
oxygen (oxidation).
Taurine is also said to
improve mental and
athletic performance.
With ageing, taurine
concentrations
decrease in the brain,
explains Anding
leading experts to
believe that higher
taurine levels correlate
with better memory
and mental function.
Due to the popularity
of energy drinks,
Austrian researchers
published a study in
2000 that examined
the effectiveness of
caffeine- and taurinecontaining drinks on
graduate students.
The results? The Red
Bull energy drink
(with caffeine, taurine
and glucuronolactone)
had positive effects on
mental performance
and mood. Another
study, published by
Japanese researchers
in 2003, examined
11 men aged 18 to
20, who were told
to perform bicycle
exercises until they
were exhausted. After
taking taurine supps
for seven days (before
a workout), the men
showed significant
increases in VO2max
(the max capacity
of a persons body to
transport and use
oxygen) and time until
exhaustion set in. The
researchers credited
the improvement to
taurines antioxidant
activity and protection
of cellular properties.
DRAWBACKS
Taurine has been
used safely by adults
in studies lasting up
to one year. However,
there is one report
of brain damage in
a bodybuilder who
took about 14g taurine
in combination with
insulin and anabolic
steroids. Its not known
if this was due to the
taurine or the other
drugs. Excess taurine
is typically excreted
by the kidneys.
HOW TO USE IT
Taurine is often
referred to as a
conditional rather
than an essential
amino acid. The
former can be made
by the body, but
the latter cant and
must be provided via
diet. However, some
experts believe taurine
may actually be an
essential amino acid.
EF TOP PICK
Top up your
taurine and get
a big energy hit
while youre at
it. Also comes
in sugar-free.
energydrink-au.
redbull.com
EAT FIT | 97
BEAT FATIGUE AND

WORK OUT HARDER
FOR LONGER WITH
BETA ALANINE
WHAT IT IS
Beta alanine is a
naturally occurring
non-essential amino
acid that is converted
to other chemicals
that can then affect
muscles. Its needed
for the production of
carnosine, explains
sports dietitian
Roberta Anding.
Carnosine is needed
by muscle cells to
act as a buffer to
control intracellular
pH. Too much acid
accumulation by
muscles is thought to
contribute to fatigue.
HOW IT WORKS
Research suggests
that, during highintensity weight
training or sprint
work, beta alanine
can reduce the
symptoms of
fatigue. Additionally,
supplementation with
beta alanine may
improve the muscular
endurance of older
adults, as carnosine
declines with age.
BENEFITS
beta alanine
A relative newcomer to the sports scene, beta

alanine is technically a non-essential beta-amino
acid, but there are claims that it raises muscle carnosine
levels and increases the amount of exercise you can
perform at high intensities.
98 | EAT FIT
Beta-alanine has
been widely shown
to improve athletic
performance by
boosting muscle
carnosine levels,
which up power and
reduce fatigue. Several
studies, including
a 2008 study at the
College of New Jersey,
US and a doubleblind 2007 Belgium
study have found
that beta alanine
supplementation
may reduce the
symptoms of fatigue.
Another study from
the College of New
Jersey also found that
it may enhance the
benefits of creatine.
Additionally, in
recent tests on elite

Israeli Defense Forces
soldiers, taking 6g of
beta alanine during
a month of combat
training significantly
improved soldiers
marksmanship
and jump power.
Increases in muscle
carnosine buffer
the drop in pH that
occurs in muscles
during high-intensity
exercise, maintaining
performance and
delaying fatigue,
says study chief
Dr Jay Hoffman.
DRAWBACKS
The most common
side-effect associated
with supplementation
is parathesia, or the
feeling of pins and
needles the effect
can be minimised by
dividing the doses.
No long-term studies
have been performed
on beta alanine
supplementation,
although studies
of up to eight
weeks showed no
adverse effects.
HOW TO USE IT
Vegetarians have
lower carnosine levels
and may benefit from
supplementation,
Anding says. The
dose of beta alanine
shown to be effective
is between 4-5g
per day. However,
side-effects occur at
this dosage and the
supplement needs
to divided into to six
doses, separated by
at least two hours.
EF TOP PICK
100 per cent

pharmaceutical
grade. For best
results consume,
before, during
or directly after
training.
bulknutrients.
com.au
DRAWBACKS
BCAAs appear to
be safe for most
people when used
for up to six months.
Side-effects may
include fatigue and
loss of coordination.
In healthy people,
excess protein hasnt
been proven to be
harmful, Currie says.
HOW TO USE IT
BCAAs MAY HELP

REDUCE MUSCLE
BREAKDOWN
DURING EXERCISE
WHAT IT IS
Branched-chain
amino acids (BCAAs)
are essential amino
acids (valine, leucine
and isoleucine).
Theyre essential,
meaning we must
get them in our diet
because our bodies
dont produce them,
says dietitian and
trainer Sarah Currie.
HOW IT WORKS
Amino acids are the
building blocks of
protein and have
various functions
related to energy
production during
and after exercise.
BENEFITS
amino acids
branch-chain
Many people claim that branch-chained amino

acids improve exercise performance and reduce
muscle breakdown. If youre not getting enough protein
in your diet, they may help with muscle synthesis, but
what about for the regular protein-shake chugger?
BCAAs are often used

to treat Lou Gehrigs
disease, brain
conditions due to
liver disease, cancer
patients and people
who are confined to
bed. Some people use
BCAAs to prevent
fatigue and improve
concentration. But
the most relevant to
you, perhaps, is the
practice of taking
BCAAs to improve
exercise performance
and reduce muscle
breakdown. While
the first use has a fair
amount of sceptics,
the second is widely
accepted in the
medical world.
The body obtains

BCAAs from proteins
found in food,
especially meat,
dairy and legumes.
A balanced diet with
adequate protein
provides enough
BCAAs, even for the
strenuous exerciser,
says Currie. Nitrogen
balance studies
have shown that no
amount above 2g per
kilo of body weight
is beneficial. And
just because experts
believe BCAAs help
prevent muscle
breakdown doesnt
mean its necessary.
Says Currie: As long
as youre getting
enough dietary
macronutrients
such as proteins, fat
and carbohydrates
lean body mass,
or muscle, will be
spared. If you do
decide to take BCAA
supplements, make
sure theyre from
a reliable company.
Also, pay attention
to how you feel while
taking them, warns
Currie. If you think
theyre making a
difference, go for it.
EF TOP PICK
Enhance protein
synthesis and
muscle mass
gains. Contains
all nine essential
amino acids
(7780mg/serve).
horleys.com
EAT FIT | 99
ERV
T
N
I
F
IEW
THERE'S MORE
THAN ONE WAY
TO TRAIN AND
THERE'S MORE
THAN ONE WAY
TO EAT
BRIGHT SPARKS
Forget diets learn to thrive with the right lifestyle
THR1VE founder and

CEO Josh Sparks is
glowing with good
health. Hes the perfect
poster boy for THR1VE
his revolutionary
health and wellness
brand that provides
paleo-inspired, freshly
prepared fast food
and drink.
Dont let the fast
food bit fool you. This
is super-healthy stuff
think nutritious,
seasonal whole foods.
There are currently
100 | EAT FIT
five THR1VE stores

nationwide, with plans
to open many more.
THR1VEs unique
menu is inspired by
what Sparks calls
ancestral health
principles basically
what we as humans
have evolved to eat.
Would you feed a
lion corn? Sparks
asks. Would you feed
a gorilla a steak? No.
You look at the animal
in question and we
are nothing more
than a highly evolved

animal look at what
we need to eat to make
us thrive.
SURVIVAL OF
THE FATTEST
Of course, with the
introduction of
processed foods,
many of us are eating
something very
different to what our
ancestors used to chow
down on. And while a
poor diet would have
meant the end for
our distant relatives,

these days the impact
is quite different. Its
removed what Sparks
refers to as selection
pressure what
allowed the strong
to survive and pass
on their genes.
These days, there
is no evolutionary
downside to poor
diet choices you
will make it to
reproductive age,
he says. If youre
obese or diabetic,
if you couldnt run
down the block to save
yourself, medicine
will allow you to get
to reproductive age
and your genes will
be propagated.
WHICH WAY?
Although THR1VE is
paleo- and primalinspired, Sparks is
quick to point out that
he isnt promoting
one diet or brand.
Theres more than
one way to train, and
theres more than
one way to eat, he
says. When we look
at the paleo diet, the
primal diet, the I Quit
Sugar diet what's
in common between
those diets is that
they're scientifically
validated, and have
good social proof
you know, what
actually works in
the real world.
The main difference
is just branding. But
sometimes it can get
quite confusing. On
the one hand youll
have a paleo advocate
telling you with a
straight face and
probably with the best
of intentions that its
the only way to eat.
But youll hear the
same thing from a
primal advocate. Youll
hear the same thing
from the I Quit Sugar
program. But having
someone tell you that
there is only one way
of doing something
starts to feel dogmatic
almost a little bit
fundamentalist.
Brand owners
want a certain degree
of confusion in the
market, because that
allows them to say,
'Dont worry, all you

need is my way.' And I
appreciate why people
are attracted to that.
A LIFESTYLE THING
Rather than focusing
on the distinctions
between these diets,
Sparks prefers to focus
on what they all have
in common.
Theres not one
single diet that works
for all of us, but there
are nutrients that
are toxic to all of us,
he says. Im less
interested in whos
right Im not going
to make a judgement
on what were going
to know in 50 years'
time. What were
trying to promote is
an approach to eating
that isnt in this camp
or that camp. What
were saying is, trust
us. We work with
nutritionists and chefs
we bring together
the best of nutritional
science and culinary
skills. Everything on
the menu is glutenfree, we dont use
any added sugars
and we dont use any
vegetable oils. So
you can eat our food
and then you can
relax and go do
something else.
Its a lifestyle thing.
The problem
with diets is that
theyre rollercoasters.
With a lifestyle, its
a commitment to a
balanced approach
to nutrition, exercise,
rest and recovering.
It just feels a little more
sustainable to me. EF
THR1VE will be hosting

a three-day THR1VE.me
symposium in Manly,
NSW from March
13 to 15, 2015. The
symposium will bring
together experts in
nutrition, movement,
anti-ageing and health.
For more information,
head to thr1ve.me
SALTED CARAMEL
PROTEIN BALLS
INGREDIENTS
1 cup cashews
cup shredded coconut
1 scoop vanilla protein
powder
2 cups pitted dates
1 tbsp chia seeds
1 tsp raw organic honey
2 tbsp raw pepitas
Good pinch of sea salt
Extra cashews for rolling
MAKE THEM
1) Blend cashews in a
food processor until
reasonably smooth.
2) Add remainder of
ingredients and blend
until smooth (if mixture
is too thick, try adding
a little bit of water).
3) Roll mixture into balls
and place on a chopping
board or plate.
4) Pop a handful of cashews
and a tablespoon of
shredded coconut into
a ziplock bag, use a spoon
to crush the cashews.
5) Pour the mixture onto
a plate and roll the balls
until coated.
Makes: 18
EAT FIT | 101
SMOKED SALMON
BREAKFAST STACK
WITH AVOCADO
SALSA
INGREDIENTS FOR FRITTERS
2
1
2
zucchinis, grated
carrot, grated
eggs
red onion, finely chopped
tbsp almond flour
tsp gluten-free baking
powder
1 tsp ground cumin
Small, fresh chilli,
finely chopped
Coconut oil ( for frying)
Pinch of sea salt
Pinch of black pepper
INGREDIENTS TO SERVE
200g smoked salmon

4 eggs
1 avocado
3-4 baby truss tomatoes
2 tbsp crme frache
Handful of rocket
Parsley & chives
MAKE IT
1) Dice tomatoes and

avocado. Combine in
a bowl with chopped
parsley and set aside.
2) Combine all fritter
ingredients in a bowl.
3) In a well-heated pan
prepped with coconut oil,
spoon in two mounds of
your mixture (about two
tablespoons each) and
shape them into fritters.
Fry for about 3 minutes
each side.
4) Set aside while you poach
your eggs.
5) On a bed of rocket, stack
two fritters. Top with
100g of smoked salmon
and two poached eggs.
Serve with a side of salsa
and a dollop of crme
frache, topped with finely
chopped chives and a
sprinkle of black pepper.
Serves: 2
102 | EAT FIT
MF 01.2012
mensfitnessmagazine.com.au
SUBSCRIBEeat fit
AND SAVE
FIT FOOD
FOR BLOKES
tasty
MUsCLE
MEaLs
healthy burgers
for hungry blokes
p45
new rules to
get
lean
feed your body

what it needs
Yes, You Can

eat Carbs
NEEd To kNow
fight
fatigue
with food
raCe daY
super foods
whY fit guYs
Can eat pizza
20
top tips to
get shredded
fire up your bbq

skills p51
your new supp

guide p94
meat-eater vs.
vego p18
issue 12 $8.50
Eat yourself fit in one

year for just $25
the right
time to eat
protein
EF12_Cover_v2.indd 1
2/02/2015 2:22:29 PM
You can pump weights until the cows come home, but if you're not eating
right, you're not going to see results. About as food savvy as a soggy gym
towel? You need Eat Fit
Fit. It's designed for blokes like you, who want to
add muscle, lose fat and boost health, but just need a little nudge in the
right direction towards the kitchen. Coming out four times a year, Eat
Fit brings you the latest nutritional know-how, easy and effective eating
plans and simple, delicious recipes that any old plonker could master.
Subscribe now for a measly $25 and save.
YOUR MAGAZINE
YOUR PAYMENT
$25: one year four issues
Please
YOUR DETAILS
Mr/Mrs/Ms first name: ...............................................................................
Surname: ........................................................................................................
Address: ..........................................................................................................
...................................................................................State:.............................
Postcode: ................Phone (
Mastercard Visa Cheque
ON LY
$2 5
___ ___ ___ ___ / ___ ___ ___ ___ / ___ ___ ___ ___ / ___ ___ ___ ___
Cardholder's Name: ...................................................................................
Expiry ............ /.............
Signature .......................................................................................................
) ...................................................
Email: ............................................. .................................................................
SUBSCRIBE FOR A FRIEND (please complete your details, too)
Please send this form to Eat Fit magazine, PO Box 81,

St Leonards NSW 1590, fax it to (02) 9439 1977
or email to subs@eatfitmagazine.com.au
Mr/Mrs/Ms first name: ...............................................................................
Make cheques payable to Odysseus Publishing

Subscribe online at www.eatfitmagazine.com
Surname: ........................................................ ..................................... .......
Call (02) 9439 1955 to subscribe now.
Address: .........................................................................................................
State:.......... Postcode: .............Phone (
)........................................
*This offer expires on May 13, 2015, and is open to Australian and New Zealand
residents only. This form is a Tax Invoice upon payment. ABN 39 122 001 665.
0215
103 | MF | JANUARY
Call 02 9439 1955 or go to eatfitmagazine.com
SHUTTERSTOCK
Look deep into the

intoxicating amber
depths... thirsty?
T
I
O
T
S
P
HO
O
W
E
H
T
O
T
E LC O M E
F
O
D
L
R
O
W
NDERFUL
L
O
C
A
K
C
A
EER CR
...
N
O
D
A
E
R
ONE AND
EAT FIT | 105
But soft! What light

through yonder beer
stein breaks?
Bella won
the chugging
competition
BEER BASICS
Know your ales from

your lagers and impress
everyone at the pub
Ale vs. lager

Ales are fermented using
top-fermenting yeast
(it floats to the beers
surface for the first couple
of days and then settles
at the bottom), at 15-25
degrees Celsius. Lagers are
fermented using bottomfermenting yeast (settles at
the bottom), at lower temps
of 5 to 14 degress Celsius.
Ales are generally sweeter
and tastier, while lagers
are crisper and smoother.
The practice of brewing
ale has been around for
thousands of years, while
lager is a relatively new
kid on the beer block.
A (VERY) BRIEF HISTORY OF BEER

For example, apparently
the Ancient Sumarians
(who lived in an area thats
now Iraq) called beer a
Divine Drink and offered
it to their gods. We cant
really blame them. Even
monks in the Middle Ages
were fans of the stuff
monasteries were some
of the biggest brewers
at this time.
Over the centuries
methods were refined,
quality improved and
new technologies
allowed for mass brewing
that could be safely
stored, transported and
distributed to a thirsty
public. To this day, beer

remains one of the worlds
most popular drinks. The
biggest beer drinkers
in the world? The Czech
Republic (148.6 litres per
capita per year), followed
by Austria (107.8 litres) and
Germany (106.1 litres).
Here in Australia, beer
first arrived with the white
settlers, and today the
average Aussie drinks
around 83 litres a year
(consumption of beer in
Australia has more than
halved since the mid1970s), making us the 11th
highest consumer of beer
in the world. Cheers!
Types of ales
The best known types
of ales include dark
ales such as Porter and
Stout (probably the best
known stout would be
Guinness), as well as pale
ales such as Bitter and
India Pale Ale. Other ales
include Wheat Beer (pale
and highly carbonated),
Belgian Ale (sweeter and
slightly darker) and Irish
Ale (red in colour, sweet
and malty in flavour).Serve
your ale at around 10-14
degrees Celsius.cellar
temperature).
Types of lagers
GREAT MOMENTS IN MODERN BEER
1944
1955
1989
2009
2010
A WWII American
paratrooper brings
beer to wounded
soldiers by filling his
helmet from a tap in
a nearby tavern.
Future Aussie PM
Bob Hawke skulls
2.5 pints of beer in
11 seconds at
University College,
Oxford, UK
Cricketer and
larrikin David Boon
allegedly sinks 52
cans of beer on the
plane trip from
Oz to England.
The worlds largest

glass of beer,
containing 1499
litres of Guinness,
is prepared at a pub
in California, US.
The worlds
number one head
balancer John
Evans balances 237
pints of beer on his
head. As you do.
106 | EAT FIT
Lagers can range from

sweet to bitter and pale to
black. But most are pale to
medium in colour, are highly
carbonated and have a
medium to strong hoppy
flavour. Some of the best
known lager styles are
Pilsner, Bock, American
Pale and Vienna. Australian
Bitter (think Victoria Bitter,
for instance) is a lager,
while English Bitter is an ale.
Serve your lager cold, at
around 4-7 degrees Celsius.
ISTOCK / SHUTTERSTOCK
eer is one of the

oldest beverages
humans have
created. Its been around
since around 4000 BC and
was common across all
the ancient civilisations
think the Babylonians,
the Egyptians and the
Romans. Those people
really knew how to party.
Basically, when we first
started cultivating grains,
beer followed soon after.
Different cultures used
different grains, but the
idea behind it was all the
same a delicious drink
that made you feel good.
It was truly a revelation.
MATCH YOUR FOOD AND BEER
Red meat
Fish
Poultry
Pizza
Spicy food
Darker, heartier
beers like brown
ales or stouts can
balance the bigger
meats. Try a
Brown Ale or
a Stout like
Guinness.
Keep the beer

lighter so as not
to overpower the
more delicate
flavour of fish.
Try a Blonde.
Try an Amber or
a Pale Ale. If the
chook comes with
a heavier sauce,
go for something
slightly heavier
and richer.
Almost any beer

goes with cheesy
pizza, but if the
cheese is
stronger (such
as blue) , go for
a darker brew.
Go for anything
with more hops,
which will help cut
down the spices
in the food. India
Pale Ale is perfect.
135
ISTOCK / SHUTTERSTOCK
CALORIES IN THE
AVERAGE 375ml
STUBBIE OF BEER
EAT FIT | 107
15
BEER AND YOUR HEALTH

The occasional brewsky isnt
going to hurt you in fact, it might
even be doing you a favour. See,
its not just wine that can deliver
antioxidants that are beneficial
to you health. Beer can provide
you with the same health benefits
as wine (when consumed in
the recommended amounts, of
course). Some studies even suggest
108 | EAT FIT
that the antioxidants in beer may

be more easily absorbed by the
body than those in red wine.
Research has also found that
a moderate intake of alcohol (one
to two standard drinks a day) can
reduce your risk of developing a
whole bunch of diseases. A study
from Emory University in the US
found that elderly people who
consumed at least 1.5 drinks daily

had up to a 50 per cent lesser risk
of suffering from heart failure.
Party on, Grandma.
So enjoy a beer or two safe in
the knowledge that youre doing
something positive for your health.
Just dont get carried away and
slam the whole carton. Unless
were invited along to join you.
SHUTTERSTOCK; *AUSTRALIAN BUREAU OF STATISTICS
PERCENTAGE OF
AUSSIE MALES WHO
DRINK AT A RISKY OR
HIGH RISK LEVEL*
BREWS THAT
WE CHOOSE
Swig down one of
these tasty offerings
American style
Award-winning 4 Pines
Pale Ale has full-bodied
malty flavours with a
tight and bitter finish.
4pinesbeer.com.au
All of Heidis
customers were
fans of her big jugs
A CRAFTY BUNCH
one is the wife

beater-wearing
Ozzie bloke
clutching a tinny of Fosters.
These days were more
likely to reach for a craft
or boutique beer to
quench that insatiable
man thirst. The craft beer
industry in Australia is
flourishing. Although still
only making up around
three per cent of the overall
market, microbreweries
are cropping up all over the
joint and bars and bottle
shops are clamouring
to offer the latest trendy
brews to thirsty punters.
Sure, VB fans may
say that hipsters are to
Hells bells!
Camden Hells Lager is
easy-drinking, crisp and
dry. Clean and refreshing
with a dry hop finish.
camdentown brewery.com
Rabbit on
White Rabbit Dark
Ale is rich, dark and
flavoursome, and
surprisingly refreshing.
whiterabbitbeer.com.au
blame, but the rise of craft

beers in Oz might also
say something about our
growing sophistication as
consumers, as we move
away from mass-produced
beverages and seek out
new flavours and more
traditional styles and
brewing methods. Its
much like the Australian
wine industry a couple
of decades ago weve
moved beyond the goonbag and now seek out
grape varieties from
our favourite regions.
But make sure your
craft beer really is craft.
Big brewers have jumped
on the bandwagon and are
offering trendy-looking
alternatives using clever
marketing. Little Creatures,
for instance, is owned by
Lion, who brews Fosters
and XXXX. Fat Yak and
Redback were bought
by Carlton and United
Breweries, who in turn
were bought by South
African multinational
SABMiller in 2011. Even
mega supermarkets are in
on it Coles and Woolies
both have their own ales.
If you want the real deal,
ask your local bottlo bloke
to recommend the best
beers from your area and
help keep this promising
industry growing.
Hot, hot, hot

Matsos Chilli Beeris one
of the hottest inthe world.
A must-try for spice
lovers. We dare you.
DID YOU KNOW?
GETTY / SHUTTERSTOCK
matsos.com.au
Go for gold
4 Pines Kolsch is a
German-style golden
ale with refreshing
hints of spice and citrus.
4pinesbeer.com.au
Not baa-aad
Your next challenge
Pest control
Quite a bite
The Ancient Vikings believed

that in their heaven called
Valhalla there was a giant
goat whose udders produced
an endless supply of beer.
The winner of the Wife Carrying

World Championship wins their
wifes weight in beer. Time to
start training for the next comp,
to be held in July this year.
You can use beer to get rid of

snails and slugs in your garden.
Make a trap by filling an open
container with beer. The pests
slither in, get drunk and drown.
The worlds strongest beer is

Brewmeisters Snake Venom
from Scotland. Its 67.5 per
cent alcohol (the average beer
is around five per cent). EF
EAT FIT | 109
THE GOODS
EF PROMOTION
STUFF WE LIKE TO EAT, DRINK, USE AND TALK TO ABOUT OUR FEELINGS
HYDROXYSHED
USN CREATINE
LEGENDAIRY
Nutrients Direct Hydroxyshred is

the ultimate thermogenic protein
powder combining whey proteins
with a matrixof clinically proven fat
burning ingredients in a low carb,
low fat formulation that helps to
shred fat and build lean muscle
mass. nutrientsdirect.com.au
USNs Micronized Creatine Monohydrate

provides the purest, most readily absorbed
Creatine Monohydrate formula available.
Studies report that the increase of creatine
levels will help delay the onset of fatigue,
increase energy metabolism in the muscle
cells and enhance the bodys overall
training capability. usn.com.au
The recovery drink you had in your

fridge all along. Believe it or not, the
milk and flavoured milk you grew up
on can help you rehydrate fast by
replacing fluid and electrolytes in the
right balance. It also contains protein
and carbs to repair muscle and help
you refuel for your next session.
legendairy.com.au/sport
HORLEYS CROSSFIRE PROTEIN
STEGGLES TURKEY BREAST
THR1VE PERFORMA PROTEIN
The premium protein blend for all

training levels. Microfiltered whey protein
isolate (47%), ultrafiltered whey protein
concentrate (47%) and casein (6%) delivers
both fast and slow peptides, so muscles can
access all the key factors needed for repair
and growth. horleys.com
Lets talk turkey: its super-lean (only 3.3

per cent fat) and super-high in protein
(21.6g per 100g). Plus its also high in
B6 and B12 for metabolism, immunity
and red blood cell formation; its one
of the richest meat sources of niacin
for converting carbs, fat and alcohol
into energy; and its a good source of
selenium for metabolism and cell health.
steggles.com.au
Whether youre on a paleo diet or youre

looking for a meal replacement or muscle
recovery, this blend has you covered. High
protein, good fats, low-carb and wholefoods based. Every serve provides 29.5g
protein, a broad array of superfoods, nuts,
seeds and fibre, and is naturally flavoured
with blood sugar-regulating cinnamon
and real vanilla and sweetened with the
zero carb herb stevia. thr1ve.me
110 | EAT FIT
OU
ORK
TS
BIG GAINS,
PRONTO
TRAIN SMARTER AND REAP

RESULTS FAST. TRY THESE
WORKOUTS ON FOR SIZE...
Worth the weight

A 2014 Harvard study
found that weight
training is more
effective for
maintaining a flat
stomach than
running or cycling
Sure, abs are made in the

kitchen, but if you want a
rippling physique like our
buddy here, you need to put
in the hard yards at the gym
as well. Thats why weve
included two killer training
programs in this issue one
thatll help you strip fat and
reveal those abs in just six
weeks; another thatll take
your body to the next level by
getting you to address all those
areas you tend to overlook.
What time you work out is
up to you yes, rising with
the sun to melt fat is a great
workout, but not everyone
has to do it. Truth be told,
sleeping in and skipping
that early gym session
may be in your favour,

and could lead to a more
effective workout later in the
day. Researchers from the
University of Birmingham
in the UK discovered your
sleep pattern indicates the
best time to sweat. The study,
published in the journal Cell,
logged 20 athletes running
times between 7am and
10pm. They found early
risers performed best at
12pm and midway risers
peaked around 4pm, while
night owls topped at 8pm.
Not sure which category you
fall under? Think about how
long it takes you to feel fully
awake, says lead researcher
Dr Roland Brandstaetter.
EF WORKOUTS
ABS IN 6 WEEKS
SUPER
FAST
MUSCLE
PLAN
Look ripped in six weeks with a
program that builds muscle
while burning fat
By Kyle Langworthy
DIRECTIONS
Perform each
workout once per
week. You can do
I and II on back-toback days, rest a day
and then do III and IV.
Superset exercises
are marked A and
B. So, youll do a set
of A, then B, rest
as prescribed and
repeat. The remaining
exercises are done
normally. Take three
seconds to lower the
weight on each rep
of each exercise.
In the first week,
use light weights
about 60 per cent of
what you can handle.
Increase your loads
gradually each week
until, in Week 6,
youre sure youre
going heavier than
you could have in
Week 1. At this point,
add one set to each
exercise (the number
of reps is up to you,
where applicable). Do
no training the next
week. Your body will
compensate for the
intensity by growing
bigger and stronger.
112 | EAT FIT
When building a harder, leaner body, one of the most

difficult tasks is shedding kilos and growing muscle
at the same time. This workout uses intense weights
exercises to speed up muscle growth and scorch fat.
Use this plan to cut up in just six weeks.
HOW IT WORKS The biggest mistake
most people make when trying to lose fat

fast is performing high-rep workouts and
overdoing cardio. The best way to increase
your metabolism is to increase your
muscle mass, so you burn more calories
both during exercise and at rest and that
means heavier weights and lower reps. It
also means hard exercises. Moves like the
Zercher squat, farmers walk and deadlift
promote the release of testosterone and
growth hormone, which tell your muscle
cells to grow and your fat cells to shrink.
Weve included cardio intervals at the

end of two of the workout days. They
take only four to eight minutes to do,
but theyre still not required. Were
so confident that the weight training
prescribed here combined with a highprotein, lower-carbohydrate diet will
carve you up that well leave the cardio
to your discretion. Whether you do it or
not, rest assured that youll be home,
showered and watching TV while the
other guys are still slogging away on
the treadmill. Suckers.
Day I
1
WEIGHTED
PULL-UP
Sets: 4 Reps: 46, 46,
46, as many as possible
Rest: 120 sec
Attach a weighted belt

to your waist or hold a
dumbbell between your
feet. Hang from a pull-up
bar with hands just outside
shoulder width, palms
facing away from you.
Pull yourself up until your
chin is over the bar. Its
OK to use body weight
alone, or a lat-pulldown
machine, if need be.
2A
BENCH PRESS
Sets: 3 Reps: 8
Rest: 0 sec
Grasp the bar just outside

shoulder width and arch
your back so theres space
between your lower back and
the bench. Pull the bar out of
the rack and lower it to your
sternum, tucking your elbows
about 45 degrees to your
sides. When the bar touches
your body, drive your feet
hard into the floor and press
the bar back up.
2B
DUMBBELL
PULLOVER
J a m e s M i c h e l f e l d e r & T h e r e s e S o m m e r s e t h / S t y l i n g b y S e t h H o w a r d / E x c l u s i v e A r t i s t s ; G r o o m i n g b y R a c h e l W o o d /A B T P. c o m
Sets: 3 Reps: 8
Rest: 6090 sec
Grasp a dumbbell
and lie back on a
bench so your body
is perpendicular to
it. Hold the weight
over your face and,
keeping your elbows
slightly bent, lower the
dumbbell behind your
head until you feel
a stretch. Pull it back
over your face.
3A
LOWINCLINE
DB BENCH
PRESS
3B
ONE-ARM
DB CHEST
SUPPORTED
ROW
4A
SPLITSTANCE
DB PUSH
PRESS
Sets: 3 Reps: 810

Rest: 0 sec
Sets: 3 Reps: 610

(each side)
Rest: 3060 sec
Sets: 3 Reps: 812

Rest 0 sec
Set a bench to a
30-degree incline or
less and lie back on
it with a dumbbell in
each hand at shoulder
level. Press the
weights up directly
over your chest.
Set an adjustable
bench to a 30- to
45-degree angle and
lie on it chest down.
Grasp a dumbbell in
one hand and draw
your shoulder blade
back as you row the
weight to your side.
Hold a dumbbell in
each hand at shoulder
level and stand with
feet staggered.
Brace your core and
dip both knees to
gather momentum.
Immediately explode
the weights upward to
press them overhead.
Switch the front leg
each set.
4B
FACE PULL
Sets: 3 Reps: 1216
Rest: 30 sec
Attach a suspension
trainer to a sturdy
object and grasp an
end in each hand with
palms facing each
other. Lean back and
then pull the handles
to bring your body up
to vertical. Your hands
should end up near
your ears and your
upper back should
be fully contracted.
5
HIGHINCLINE
TREADMILL
SPRINT
(OPTIONAL)
Sets: 46 Reps: Run

30 sec Rest: 60 sec
Warm up for a minute

on the treadmill and
then set it to a steep
angle. Sprint 30
seconds, then lower
the speed and incline.
Walk for 60 seconds.
Thats one set.
OPTIMAL
FORM EQUALS
OPTIMAL MUSCLE
DEVELOPMENT
EAT FIT | 113
EF WORKOUTS
ABS IN 6 WEEKS
Day II
1A
ZERCHER
SQUAT
Sets: 4 Reps: 6, 6, 810,
1215 Rest: 0 sec
Set up a barbell in a
power rack just below
chest height. Wrap a
towel around the bar
and then hook your
arms under it so the
bar rests in the crooks
of your elbows. Take
the bar out of the rack
and stand with feet
shoulder-width apart
and toes turned out.
Squat as low as you
can, keeping your torso
as upright as possible.
1B PUSH-UP PLANK
Sets: 34 Reps: Hold for 3060 sec Rest: 120 sec
Get into push-up position with your abs braced and hands shoulder-width
apart on the floor. Your entire body should form a straight line.
2B
PLATE PUSH
Sets: 3 Reps: Push for
4560 sec Rest: 90 sec
Place a weight plate on

a towel on a waxed floor
or other slick surface
so it slides easily. Bend
down and push the
weight along the floor
with both hands.
3
SPLIT SQUAT
Sets: 3 Reps: 68 (each
side) Rest: 3060 sec
IN THIS
ROUTINE,
CARDIO IS
OPTIONAL
Hold a dumbbell in
each hand and stand
with feet staggered.
Bend both knees and
lower your body until
your rear knee nearly
touches the floor.
4A
HAMMER
CURL
Sets: 2 Reps: 810
Rest: 0 sec
Hold a dumbbell in each

hand at arms length.
Keeping your upper
arms stationary at your
sides and your palms
facing your sides, curl
the weights.
2A SNATCH-GRIP ROMANIAN DEADLIFT

Sets: 3 Reps: 8 Rest: 0 sec
Hold the bar with a wide grip and stand with feet hip-width apart. Push
your hips back and, keeping your lower back in its natural arch, bend your
torso forward, lowering until you feel a stretch in your hamstrings. Bend
slightly at the knees as needed. Squeeze your glutes as you come back up.
114 | EAT FIT
4B
W PUSH-UP
Sets: 2 Reps: 820
Rest: 030 sec
Get into push-up

position and place
your hands close with
thumbs touching so
they form a W shape.
Day III
1
BENCH
PRESS
Sets: 4 Reps: 46, 46,
46, 68 Rest: 120 sec
See page Day 1,

exercise 2A
2A
TWISTING
DUMBBELL
BENCH
PRESS
Sets: 3 Reps: 810
Rest: 0 sec
Lie back on a flat bench

with a dumbbell in each
hand. Hold the weights
at shoulder level with
palms facing forward.
Press them over your
chest and twist your
wrists as you go so
your palms end up
facing your face in
the top position.
3B
LAT
PULLDOWN
Sets: 3 Reps: 610
Rest: 3060 sec
Attach a lat bar to the

pulley of a lat-pulldown
machine. Grasp the
bar outside shoulder
width and set your
thighs under the pad.
Pull the handle to your
collarbone, driving your
elbows down and back.
4A
CABLE
LATERAL
RAISE
Sets: 3 Reps: 1220
(each side) Rest: 0 sec
Attach a single-grip
handle to the low pulley
of a cable station and
stand perpendicular
to the machine. Grasp
the handle with your
far hand and raise your
arm straight out to
your side until its
parallel with the floor.
2B
INVERTED
ROW
Sets: 3 Reps: 810 Rest:
6090 sec
3A NEUTRAL-GRIP OVERHEAD PRESS

Hold a dumbbell in each hand at shoulder level with palms facing each
other. Brace your core and press overhead.
Set a barbell in a power

rack (or use a Smith
machine) at about hip
height. Lie underneath
it and grab it with hands
about shoulder-width
apart. Hang from the
bar so your body forms
a straight line. Squeeze
your shoulder blades
together and pull
yourself up until your
back is fully contracted.
4B
FARMERS
WALK
Sets: 3 Reps: Walk as
far as possible
Rest: 3060 sec
Pick up the heaviest

pair of dumbbells you
can handle and walk
as far as you can. If you
dont have much room,
walk in a figure-eight
pattern. Keep your core
braced and let your
arms hang straight at
your sides.
5
BURPEE
W/PULL-UP
(OPTIONAL)
Sets: 8 Reps: Perform

reps for 20 sec
Rest: 10 sec
Stand under a pull-up

bar and bend down to
touch the floor. Shoot
your legs behind you
so you land in push-up
position. Reverse the
motion and then jump
up to grasp the pull-up
bar and perform a pullup. Thats one rep.
A super
solution
Another feature
of our plan
is supersets.
Performing two
exercises backto-back without
rest is a great
way to get the fatburning effects
of cardio without
putting up with the
boredom of it. A 2010
study from Syracuse
University in the US
found that subjects
who used supersets
burnt more calories
relative to the
time they spent
training than a
group performing
traditional straight
sets did. The
supersetters also
burnt calories
at a faster rate
after training.
EAT FIT | 115
EF WORKOUTS
ABS IN 6 WEEKS
Day IV
1A
DEADLIFT
Sets: 3 Reps: 34, 34,
68 Rest: 0 sec
Stand with feet about

hip-width apart. Bend
your hips back to reach
down and grasp the bar
so your hands are just
outside your knees.
Keeping your lower
back in its natural arch,
drive your heels into the
floor and pull the bar
up along your shins until
youre standing with
hips fully extended
and the bar is in front
of your thighs.
1B
DEADBUG
2B
3
JUMP SQUAT HIP THRUST
4A
BICEPS ROW
Sets: 3 Reps: 68 breath

cycles Rest: 120 sec
Sets: 3 Reps: 810

Rest: 6090 sec
Sets: 3 Reps: 815

Rest: 0 sec
Lie on your back on

the floor and bend
your hips and knees
90 degrees. Reach
one arm overhead
behind you while you
extend the opposite leg.
Reverse the motion and
repeat on the opposite
side. Breathe in as you
extend your limbs and
out as they come back.
Each in-and-out breath
counts as one cycle.
Stand with feet

shoulder-width apart
and squat down until
your thighs are parallel
to the floor. Hold for
a second, then jump
as high as you can.
SUPERSETS BURN
MORE CALORIES
DURING AND
AFTER TRAINING
2A GOBLET SQUAT
Hold a dumbbell at one end with both hands in front of your chest. Stand
with feet turned out, shoulder-width apart. Squat as low as possible.
116 | EAT FIT
Sets: 34 Reps: 1015,

1015, 1015, 1625
Rest: 3060 sec
Rest your upper back

on a bench and sit
on the floor with legs
extended. Roll a loaded
barbell up your thighs
until the bar sits on your
lap (you may want to
place a towel on your
hips or attach a pad
to the bar). Brace your
abs and drive your
heels into the floor to
extend your hips and
raise them until your
torso and thighs are
Perform the inverted

row as described on
Day III exericse 2B
but grasp the bar with
palms facing you.
Squeeze your biceps
at the top of each rep.
4B
DIP
Sets: 3 Reps: 815 Rest:
030 sec
Set up on dip bars.

Lower your body until
your upper arms are
EF
CLEAN ENERGY. ULTIMATE MENTAL FOCUS.

EXTREME MUSCULAR PUMP.
NO3X was recently launched and is
gathering a reputation as the go to
pre workout for professionals and
amateurs alike.
Dont take our word for it though...
heres what some of our customers
are saying about NO3X Pre Workout:
Fast acting, could feel the energy increase
within 10 minutes. Long lasting energy for
strenuous workouts. No crash, and able to
sleep easily.
Chris T. QLD
Had a really good pump feeling with lots
of energy which lasted to the end of my 50
minute workouts!
Joel T, TAS
Get your hands on this product, it's
beyond amazing, I honestly think it's the
best product on the market today. It has
exactly what you need from a PWO.
Zach G, VIC
Request your free sample from

bulknutrients.com.au
BUY DIRECT FROM BULKNUTRIENTS.COM.AU AND SAVE!
bulknutrients
bulknutrients
bulknutrien
BULK NUTRIENTS IS PROUDLY AUSTRALIAN OWNED AND OPERATED
EF WORKOUTS
FAST GAINS
NO
MUSCLE
LEFT
BEHIND
The key to forging an iron physique

is simple: add muscle all over
By Joe Stankowski
Yeah, hes got great

genes lucky bastard.
If we havent said it, weve all
thought it. Its true, some guys
are able to achieve out-ofthis-world physiques because
of genetics that attract muscle
to their bodies like a magnet
but more often than not, thats
not the case. The way you take
your body to the next level
is by looking beyond the lifts
youve been rotating through
since uni. Its time to learn
some new moves.
H O W I T W O R K S If you went to a trainer,

hed give you an assessment, and the results
would likely be the following: you have a weak
core, poor grip strength, a lack of mobility in
your upper torso and tight hips. Most guys
suffer from these problems the result of
doing only exercises you enjoy. Our program
addresses the areas youve overlooked,
those poor, deflated muscles begging for your
attention, attacking them with lifts youve never
tried (or even heard of) like the Zercher carry
and silverback shrug. Other moves, like the
quadruped rotation and single-leg RDL, will
enhance your mobility, allowing you to activate
even more muscle. We also make special use
of a sandbag (a loaded duffel bag will suffice),
which will improve your grip and strengthen
your core at the same time, enabling you to
do even more new exercises.
118 | EAT FIT
Suitcase deadlift
Exercises that stress
one side of the body
more than the other
strengthen the core
DIRECTIONS
Perform each workout (Day I, II and III) once
per week, resting at least a day between
each session. Exercises marked A, B and
sometimes C are done in sequence, so youll
complete one set of A, then B (and then C, if
applicable), and then rest. Repeat until all sets
are complete for each exercise in the group
and then move on to the next group.
Day I
THIS
WORKOUT
CHALLENGES
YOU TO TRY
EXERCISES
YOURE NOT
GOOD AT
1A
SIDE PLANK
Sets: 4 Reps: Hold 4560
sec (each side)
Rest: 0 sec
Lie on your left side,

resting your left
forearm on the floor
for support. Raise your
hips so that your body
forms a straight line and
brace your abs your
weight should be on
your arm and left foot.
1B
SINGLE-ARM
WAITERS
CARRY
James Michelfelder & Therese Sommerseth/ St yling by Seth Howard/E xclusive Ar tists;
G r o o m i n g b y W i l l i a m M u r p h y/ O p u s B e a u t y u s i n g C h a n e l
Sets: 4 Reps: Carry

for 3045 sec (each side)
Rest: 30 sec
Hold a kettlebell or
dumbbell in one hand.
If using a kettlebell, grip
it by the handle with the
weighted side up in the
air. Bend your elbow
so youre holding the
weight like a waiter.
Hold the position and
walk. Complete a set
and then repeat on the
other side.
2A
REVERSE
SHRUG
2B
SILVERBACK
SHRUG
Sets: 4 Reps: 1215

Rest: 0 sec
Sets: 4 Reps: 46
Rest: 30 sec
Hang from a pull-up

bar with hands outside
shoulder width and
palms facing forward.
Draw your shoulder
blades down and
together so that your
body moves closer to
the bar, but dont bend
your elbows. Youre
performing the initial
movement of a pull-up
but no more. Hold at
the top for a moment.
Hold a barbell with

hands shoulder-width
apart. Bend your hips
back. Keeping your
lower back in an arch,
lower your body until
your torso is parallel
with the floor. Draw
back and together.
Youre performing the
initial movement of a
row, stopping before
youd bend your elbows.
3A
ZERCHER
CARRY
3B
BENTOVER
ROW
Sets: 4 Reps: Carry for

4560 sec Rest: 0 sec
Sets: 4 Reps: 46
Rest: 30 sec
Hold a sandbag (or

other weighted object)
in front of you. Keep
your core braced and
your upper back tight.
Carry the bag.
Grasp the bar with an

overhand grip, hands
shoulder-width apart,
and let it hang in front
of your thighs. Bend
at the hips and lower
your torso until its
Bend your knees a bit
to take tension off your
hamstrings. Squeeze
together and row
the bar to meet
your stomach.
EAT FIT | 119
EF WORKOUTS
FAST GAINS
Day II
1A QUADRUPED ROTATION
Sets: 4 Reps: 6 (each side) Rest: 0 sec
Get on all fours on the floor so your knees are under your hips and your hands
are under your shoulders. Reach behind your head and cup it with your left
hand. Twist your torso to bring your left elbow under your body and through
until it points to your right. Rotate back and reach the elbow overhead.
IMPROVING
YOUR RANGE
OF MOTION
TRANSLATES TO
MORE FULLY
DEVELOPED
MUSCLES
2B
REVERSE
DRAG
Sets: 4 Reps: Drag for
60 sec Rest: 0 sec
Place a sandbag on
the floor and attach
a suspension trainer
to it (or use a rope or
other straps) to act
as handles. Grasp
the straps and walk
backwards briskly so
you drag the bag with
your arms extended.
2C
SINGLE-LEG
RDL
side) Rest: 60 sec
1B
SWISS BALL
ROLLOUT
Sets: 4 Reps: 6
Rest: 0 sec
Kneel on the floor and

rest your forearms on
a Swiss ball. Brace your
abs and roll the ball
forward as you extend
your arms and hips.
When you feel youre
about to lose tension in
your abs, roll yourself
back to the starting
position. Thats one rep.
120 | EAT FIT
1C
HIP THRUST
side) Rest: 60 sec
Rest your upper back

on a bench and sit
on the floor with legs
extended. Roll a barbell
up your thighs until it
sits on your lap. Keep
your left leg extended,
brace your abs and
drive your right heel
into the floor to raise
your hips until theyre
2A
REVERSE
LUNGE
side) Rest: 0 sec
Stand holding dumbbells

and step back with your
left foot. Lower your
body until your front
thigh is parallel with the
floor and your rear knee
nearly touches the floor.
Keep your torso upright.
Step forward to return.
Hold a bar with both

hands and stand on
one leg. Bend your hips
back and lower your
torso until you feel your
lower back is about to
lose its arch. Squeeze
your glutes and extend
your hips to come up.
Day III
1A
SUITCASE
DEADLIFT
Sets: 4 Reps: Hold
for 3060 sec
Rest: 0 sec
Load a barbell on
the floor and stand
to the right of it,
perpendicular, with
feet hip-width apart.
Bend your hips back
and lower your body
until you can grasp
the barbell in its centre
with your left hand.
Brace your core and,
keeping your lower
back in its natural arch,
push through your heels
to stand up and lock
out your hips. Squeeze
the bar hard to keep
it from teetering.
Focus on keeping
your spine straight.
1B
BAG CLEAN
side) Rest: 120 sec
Place a sandbag on the

floor and stand over
it with legs between
hip- and shoulderwidth apart. Bend
your hips back and
then your knees and
lower your torso until
you can grasp the bag.
Explosively extend
your hips and heave the
bag onto one shoulder.
Lower and repeat on
the opposite side.
Thats one rep.
2A RENEGADE ROW
2B PUSH-UP
Sets: 4 Reps: 812 (each side) Rest: 0 sec
Sets: 4 Reps: As many as possible

Rest: 120 sec
Get into push-up position with a dumbbell

in each hand. Perform a push-up and then,
in the up position, shift your weight to the
righthand side and row the lefthand dumbbell
to your side. Perform another push-up, and
row on the right side.
Place your hands on the floor, shoulderwidth apart, and extend your legs behind
you. Brace your core. Pull your shoulder
blades together and lower your body until
your chest nearly touches the floor. Press
back up, keeping your body position.
3A IRON CROSS
Hold a dumbbell in each hand, palms facing

forward, and raise your arms out to your
sides 90 degrees. Hold the top of each rep
for 610 seconds.
3B PUSH PRESS
xxxxxxxxxxx
Hold the bar at shoulder level with forearms

perpendicular to the floor. Dip your knees
to gather momentum and then extend
them explosively as you press the
weight overhead. EF
RESET AFTER
EACH REP
OF PUSH
PRESSES
TO ENSURE
PROPER
FORM
EAT FIT | 121
COOKIE
HAMLET
Virgin doughnut
NACHO
CHEESE
A little pig
Mine
DIET
HOT POT
What some
women do to
their hair
Stolen
marijuana
JUICE
CLEANSE
Starvation for
idiots
DOUGH
An expression
of frustration
THE
EAT FIT
GLOSSARY
What all those
foodie terms
really mean
BEEF CHEEK
Cow that sasses

you back
HARD
BOILED
Egg with attitude
CABBAGE
Fare that you pay

a taxi driver
What the
barwoman at your
local calls you
122 | EAT FIT
TORTE
PORK SLIDER
Sex on a blow-up
mattress
A cake thats
finished school
SHUTTERSTOCK
DAHL
GRAPE
Uninteresting
larval stage
of wine

Eat Fit - Issue 12 2015

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Eat Fit - Issue 12 2015

Uploaded by

Copyright:

Available Formats

Feed your body

YES, YOU CAN

SUPER FAST MUSCLE PLAN

FIRE UP YOUR BBQ

YOUR NEW SUPP

scan here to learn more

BEFORE HIM, SPORTS NUTRITION WAS FRINGE SCIENCE.

The latest from the EF chief

Up-to-date food news you can use

We head down the frozen pizza aisle

45 Better body burgers

Five new takes on the ultimate man meal

The truth about frozen foods

Step up to the next level of BBQ expertise

56 Chop and change

63 The new rules of fat loss

The lesser-known meat cuts and how to use em

Why MSG isnt really bad for you

Yes, you can eat carbs and drink booze!

Do you need to eat meat to build muscle?

Time your carbs to get ripped fast

What you should know about cholesterol

70 Blokes in the know

Listen up: these four know their stuff

Lose weight with the help of a virgin

How diet affects testosterone levels

A triathlete shares his race-day secrets

89 The no-bull guide to bulking

94 The scoop on supps

Meet Mezcal Tequilas bigger, bolder brother

38 Books for blokes

New books thatll make you really hungry

100 The EF interview

Protein timing post-workout

Colour yourself healthy

All about the low-carb, high-fat aproach

Green eggs and ham!

77 Fat less or more?

83 Get it off, keep it off

Fight fatigue with the right food

67 Watch your carbs

THR1VE founder Josh Sparks on eating fit

Welcome to the wonderful world of beer

110 The goods

Stuff you need, stuff you want

111 The EF workouts

Abs in six weeks, plus a fast-gain plan for muscle

122 The EF glossary

What all those foodie terms really mean

Low carb electrolyte formula. High magnesium.

Available in Lemon Lime, Coconut,

END4868 - 02/15 CHC53346 - 06/14

GET FIT WITH FOOD

SUBSCRIBE TO EAT FIT

feed your body

Yes, You Can

t never ceases to surprise me how much

SUPER FAST MUSCLE PLAN

fire up your bbq

your new supp

Advertising Director David Lee

Weider Publications, LLC a subsidiary

EAT FIT IS DIGITAL