Strength: Overhead Squat 3 x 12 (keep it light, focus on form and work full ROM)

WOD: for time

21 - 15 - 9

Push Press (60% of body weight)

Ring Dips

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Food Nazi: Nuts to You

by Chris Shugart

Anabolic Almonds

Fiber, healthy monounsaturated fats, protein... Yawn.

Yeah, yeah, you know almonds are good for you, but here's something really cool:

In a study published in the International Journal of ORMD, one group of reduced-calorie dieters enriched their diets with almonds while another group ate the same amount of calories but consumed no almonds.

The result? The almond-eaters lost more body fat and more inches off their waists than the non-almond eaters. Remember, the study participants ate the same amount of calories.

This result may be partly due to the fact that the fiber in almonds prevents some of the calories from fat from being absorbed. "The fiber binds with a portion of the fat so that it doesn't come into contact with the intestinal wall," researcher Dr. Michelle Wien, explained. "It just gets flushed out of the body."

So, almonds are sorta like that Orlistat weight loss drug and its impotent cousin, Alli, only, you know, without all the anal leakage and explosive shitting.

Dr. Jonny Bowden notes that epidemiologic studies universally show that those who eat the most nuts also tend to have the lowest levels of body fat. No, you can't eat them by the handful all day long when in a fat loss stage, but the good fat, the protein, and the fiber content combine to make almonds super satiating (filling).

Long story short, make three ounces of almonds part of your summer lean-down or your next contest prep and you'll lose more body fat than if you didn't.

Not on a diet? Wanting to get so big that an ox yoke looks more appropriate on you than a necklace? Well, for the mass-seeking bodybuilder, almonds provide clean calories and have been recommended by bodybuilding nutritionists like Mike Roussell for those seeking to ditch the "skinny-fat" look.

Keep a bag of natural almonds in your car, your laptop case, or at your desk and snack on them throughout the day. Just a handful here and there can help you reach the 800 to 1000 additional calories per day that most hypertrophy experts say are needed to fuel muscle growth without gaining ridiculous amounts of body fat.

Now, since we all love to eat, here's a badass way to get more almonds into your diet. As a bonus, if you make this for your wife or girlfriend, her panties will fly right off and hit the ceiling... and stick.

Almond Orgy Cheesecake (it's not a "clean" recipe but it does look tasty. click the link above to read on)

2010 Oscar Nominated - Food Inc.

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***GYM NEWS***

-Temporary Schedule change-

There will be no Fri 6pm class on 2/5.  Noon and 5pm class are still ON

There will be no Saturday classes on 2/6.

_____________________________________________

Starting Tuesday February 9th, we will offer a 6-7am morning class Tuesday and Thursdays.

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