December 2017


Making it to the gym is one thing. Making it when you plan to, workout what you want to, and leave there having exhausted the muscle groups you wanted to is a different story. Get every bit out of it.

Finding a routine that works for you is a challenge, but once you make it, it becomes part of your lifestyle and your body is able to drain, recover, and build, on a more consistent basis. Below are a few of my tricks that have helped me develop my regiment:

Protein is an essential part of my diet. My strength and bulking goals require a supplement to build on structure – and that’s just what protein does. Proteins sole but effective use in the body is to build frame, which means it does not translate into energy consumption or any other supplemental benefit. That being said, proper protein intake is important – too little and you won’t have enough leucine to begin protein synthesis, too much and the body treats it as waste. And protein isn’t cheap.

Below are three of my favourite protein packed meals that don’t require and entire night to cook and are perfect for busy, on-the-go people like me.


I love making chilli. It’s a filling, protein stacked, meal that also incorporates a heavy amount of fibre. Stephanie Kay‘s recipe flips the ingredients on it’s head by focusing on a bean heavy bowl, as opposed to meat. I’ve also started to add chick peas for an additional flavour, fiber and protein source. Easy to split up, this tasty dish will last you for meals all week.

Link Here:


I have to admit, I have a weak spot for mayonnaise. This quick and easy recipe leaves the chicken incredibly moist with a fantastic flavour, which makes it my go to when I need something quick and doesn’t resemble a squeaking rubber chicken. While you’ll get the nutritional benefits of the moist chicken, this recipe is best paired with a complex carbohydrate to help round out the meal.

Link Here:


Quinoa’s nutritional benefits are no secret. Gluten-free (for all those celiacs out there), packed with protein, and containing all-nine essential amino acids it’s a powerhouse when it comes to a food to fuel your body. Combine that with some tasty veggies and you have a great salad that lasts for days in the fridge, and easy to take on the go. I must admit that most of the time I pickup Costco’s actual pre-made salad when I’m doing the rest of my grocery shopping because it saves me one less meal to prep. However, for those happy-go-lucky chefs, you can find the copy cat recipe by Genius Kitchen in the link below.

Link Here:


Sounds a backwards, right?

But your body is designed to make it’s greatest leaps forward while it’s asleep. Building, recovering, resting, and prepping for you to do it all again tomorrow. I consider sleep, proper sleep, to be just as if not more important than the workout itself.

For those of you looking to gain size and strength, your sleep regiment is just as important as your meal and training schedule. As you workout and begin to stretch those muscle fibres from lifting, you then need to “fill the gaps” in order to repair, and build, muscle size and structure. This can only be done while your body is in a deep recovery stage.

There are supplements out there that are designed to boost your body recovery performance, while enhancing the rem cycle of your sleep patterns. My trainer put me onto ZMA by Cellucor a number of months ago, and I couldn’t be happier with the results. A combination of zinc, magnesium and vitamin B6, this supplement is designed to support and increase free testosterone levels, while a small dose of added melatonin aids you to hit the deeper sleep easier.  My mind feels clearer in the morning, and my body feels stronger on the next lift.

For more information on this product Click Here.

For an in depth analysis regarding the importance of sleep for performance have a listen to the podcast below by Barbell Shrugged – you won’t be dissappionted.