The 300 Workout
The workout gets its name from the total number of
repetitions. But those 300 reps weren't done daily, as some media accounts
report, Twight says. Rather, the 300 workout was the finale of months of
training, a kind of graduation test, after actors had weight lifted and trained
with tools such as medicine balls and Kettlebells (cast iron weights with
handles).
It's daunting, and includes these
weight-training moves:
·
25 pull-ups
·
50 deadlifts at 135
pounds
·
50 push-ups
·
50 box jumps with a
24-inch box
·
50 "floor
wipers" (a core and shoulders exercise at 135 pounds)
·
50 "clean and
press" at 36 pounds (a weight-lifting exercise)
·
25 more pull-ups -- for
a total of 300 reps
7 Best Bodybuilding Foods
The greatest performance diets may seem complicated and fancy, but
they are all built on a foundation of basic principles and simple foods. Eat
the right ones, and your body will respond accordingly. If your current regimen
doesn't include the following body-builders, beeline to the grocery store and
stock up on them, stat. Bonus: They're also all pretty delicious.
EGG
WHITES
.The
greatest performance diets may seem complicated and fancy, but they are all
built on a foundation of basic principles and simple foods. Eat the right ones,
and your body will respond accordingly. If your current regimen doesn't include
the following body-builders, beeline to the grocery store and stock up on them,
stat. Bonus: They're also all pretty delicious.
1. EGG WHITES
Show us a bodybuilder without egg
whites in his diet, and we'll show you someone who's missing out on the best
protein money can buy. Paired with oatmeal, an egg-white omelet can turn your
breakfast into a power meal to fuel the rest of your day.
Buy It: When purchasing eggs, do the
basics: Always check the date and open the carton to check for cracks. Also, be
sure the eggs are refrigerated in the store and when you get home with them.
Although eggs stored out of the refrigerator won't necessarily cause illness,
they do lose a grade per day when not refrigerated.
Prepare It: Although many gadgets
promise an easy way to separate the yolk from the white, the quickest, easiest
method is to simply use your own clean hands. For this six-egg-white omelet
recipe, crack six eggs into a medium-sized bowl. Next, using clean fingers,
lightly grasp the yolks, lift them out one by one, and discard. With a fork or
whisk, whisk the egg whites with salt, pepper and any of your favorite herbs
until well combined and a few bubbles have formed on top. Spray a medium
nonstick skillet with cooking spray. Place it over medium-high heat and add egg
whites. After about 15 seconds, reduce heat to medium. Pull in on the edges of
the omelet with a spatula and slightly tilt the pan so the uncooked egg runs
under the cooked portion. Continue this around the perimeter until most of the
uncooked egg disappears. Then fold the omelet in thirds, as if you're folding a
letter to fit it into a business envelope. Using the spatula, carefully slide
it from the pan to a plate and eat it immediately.
Nutrients: 99 calories, 21 g protein,
2 g carbohydrate, 0 g fat, 0 g fiber.
2. LONDON BROIL/TOP ROUND STEAK
Chicken breast may be the
quintessential bodybuilding staple, but lean cuts of red meat are loaded with
complete protein and pack the most punch when you're trying to pack more beef
on your frame.
Buy It: Always purchase London broil that's
bright-red in color. If it has even the lightest tint of brown to it, it has
started to spoil. Try to find a steak or roast that's at least 1 inch thick
with as little visible fat as possible.
Prepare It: Preheat a grill to the highest heat
setting. Remove all visible fat and cut the steak or roast into 4-6-ounce
individual steaks. Season both sides of meat with salt, pepper and/or a spice
rub or marinade. Place on grill and cook 3-6 minutes per side or until cooked
to your liking.
Nutrients: A 4-ounce (measured raw) lean top round
steak has 138 calories, 24 g protein, 0 g carbohydrate, 4 g fat, 0 g fiber.
3. SALMON FILLET
Salmon has the prerequisite protein
as well as the added benefits of unsaturated (good) fats. Hardcore lifters are
often deficient in fats, because they're so often on super-low-fat diets.
Including certain fish in your daily intake is one way to get the fats back --
at least the healthy kind.
Buy It: Atlantic salmon is the variety most
commonly found in American grocery stores, and is generally the most
affordable. When fresh, it's bright orange in color and doesn't feel slimy or
exude an odor. Always choose a thicker cut -- because the tail gets more of a
workout when the fish is in the water, the meat near the tail is tougher.
Prepare It: Be sure all bones
are removed from the fillet (a "fillet" by definition is boneless,
but sometimes a few stray bones don't get removed). Preheat oven to 400 degrees
F. Place the 4-6-ounce fillet on a baking sheet or pan, seasoned as desired.
(To practically eliminate cleanup, line the pan with aluminum foil before
adding the salmon, so you can throw the foil out after it cools.) Bake 10-14
minutes or until pink in the center, and the fish flakes with a fork.
Nutrients: A 4-ounce (measured raw) serving has 207
calories, 23 g protein, 0 g carbohydrate, 12 g fat, 0 g fiber.
4. CHICKEN BREAST
Why did the chicken cross the
road? To get away from the hordes of bodybuilders chasing after it. Dumb joke,
but it's no understatement to say that the majority of gym rats consume chicken
breast on a regular basis. And why not? High in protein and ultra-low in fat,
the bird's unoffending taste makes it palatable for most everyone.
Buy It: Save money by buying boneless, skinless
chicken breasts in bulk in the freezer section. Be sure raw chicken is pinkish
in color (not white-toned, which would indicate freezer burn or improper
refrigeration). Defrost overnight in the refrigerator. The defrosted chicken
shouldn't feel or smell slimy.
Prepare It: Preheat a grill to the highest heat
setting. Trim all visible fat from the breast, and season or marinate it with
your favorite spices or sauce. Place chicken on the hot grill (it should
sizzle), then turn the heat to the lowest setting. Cook for 4-6 minutes, then
flip and cook 4-6 minutes more, until no longer pink inside or a thermometer
stuck into the thickest portion of the breast reads 170 degrees F.
Nutrients: A 6-ounce (weighed raw) breast has 205
calories, 38 g protein, 0 g carbohydrate, 4 g fat, 0 g fiber.
5. SWEET POTATO
A buff body isn't built by
protein alone. Carbohydrates provide energy you need to work hard and play
hard. Sweet potatoes provide that oomph without overdosing your system with
simple, fast-acting carbs. They're often used precontest by bodybuilders
looking to fill out depleted muscles, but even if you're not getting ready for
the stage, they're an excellent part of any dieting or mass-gaining strategy.
Buy It: Sweet potatoes come in two varieties: the
white kind are like regular baking potatoes; the dark ones have a dark skin and
orange flesh and are packed with nutrients. When choosing a sweet potato, make
sure it has a smooth, firm skin with no bruises or blemishes. Stick with
smaller or medium-sized sweet potatoes, which tend to taste better than jumbo
ones.
Prepare It: Preheat oven to 350 degrees F. Scrub the
potato under cold water using a veggie brush, making sure to remove all dirt.
Pat it dry, then prick it 5-6 times all over with a fork. Place directly on a
lower oven rack and bake about one hour (for an 8-12-ounce potato), or until
it's soft when pierced with a fork.
Nutrients: An 8-ounce sweet potato has 240 calories, 4
g protein, 55 g carbohydrate, 1 g fat, 7 g fiber.
6. PORK TENDERLOIN
Pork is often shunned by diet
purists, and what a shame. Not only is it more flavorful than chicken, but some
cuts are almost as low in fat while still boasting the requisite protein power.
Pork tenderloin is the filet mignon of pork -- it's the most tender, as well as
the leanest portion, of the meat.
Buy It: Pork tenderloin is generally found
prepacked in a plastic wrapper in the meat section of the grocery store and is
usually dated. Be sure that the meat isn't expiring within a couple of days.
Look for a tenderloin that feels firm, lacks a lot of visible fat and gristle,
and has a tinge of pink to it. If it appears dry or even a little gray, don't
purchase it.
Prepare It: Trim all visible fat using a sharp knife.
Marinate the pork in your favorite marinade for one hour to overnight in the
refrigerator, or coat it with your favorite spice rub. Preheat oven to 300
degrees F. Meanwhile, spray a skillet with nonstick spray and place over high
heat. Brown the meat, about one minute per side, until just browned, then
transfer to a baking dish and place in oven until a meat thermometer reads 155
degrees F and the meat is only slightly pink inside, approximately 15-25
minutes. Slice and serve hot.
Nutrients: A 4-ounce serving has 136 calories, 24 g
protein, 0 g carbohydrate, 4 g fat, 0 g fiber.
7. ASPARAGUS
Asparagus? Seriously, if you
want to grow, your mom was right -- you need veggies. When it comes to greens,
you have plenty of great choices. Broccoli and spinach are other highly
recommended options, but we picked asparagus for its water-leaching quality.
Top bodybuilders turn to asparagus as a meal when it comes down to precontest
crunch time and they need to get extra-tight for the stage.
Buy It: Whether the spears are thin or thick, they
should have a bright-green color and be free of blemishes and bruises. The buds
at the tip should be closed tightly, not wilting. For best taste, consume
within three days of purchase.
Prepare It: Trim the base of each stalk. If you've
chosen thick stalks with tough skin, it's best to peel the base end with a
vegetable peeler. Lay a spear flat, then, starting about halfway between the
tip and base, peel to the end of the base. Rotate the spear and continue to
peel the lower half until all sides are peeled and the base is about the same
thickness as the tip. Select a pan wide enough to lay the spears flat, add 1
inch of water and a pinch of salt, and place over high heat until water boils.
Add asparagus so that the tips all face the same end. Boil 3-4 minutes for thin
spears (4-6 minutes for thicker ones), or until spears are just crisp and
tender. Remove and serve hot.
Nutrients: A 4-ounce serving has 27 calories, 3 g
protein, 5 g carbohydrate, less than 1 g fat, 2 g fiber.
Reference:
[Draft] By:Al Velayo Masindo
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