Here’s a healthy way to enjoy a classic recipe that’s typically loaded with fat.  Not only is this recipe good for you, but its prep time is also minimal – well under five minutes.  This serving size would actually be perfect for a female.  You men may want to use a can and a half of tuna and four pieces of bread to add about 17g protein and 20g of carbs.

To really individualize this recipe, let your imagination run wild.  You can add all sorts of vegetables, spices, or seasonings to this mixture to dramatically vary the taste. Personally, I like adding black pepper and mustard.

Ingredients

• 1 can (6oz) Chunk Light Tuna in water
• 3 tbsp (50g) Fat Free Mayonnaise Dressing
• 2 slices of Light Wheat Bread
• Add bell peppers, onions, or other vegetables as desired

 Directions (more…)

I love milkshakes, but drinking them on a regular basis isn’t really conducive to a healthy lifestyle or a lean physique. But lucky for you (and me), I have created a healthy version that will make you think that you are drinking the real thing. Not only does it taste great, but it is very versatile, so you can use it in lieu of breakfast or for any of other your meals throughout the day. Unlike many of the wimpy, watered-down smoothie recipes out there, this one will keep you satisfied until it’s time for your next feeding.

If you’re feeling wild ‘n crazy, you can swap the strawberries for (gasp) blueberries.  Doing so will just add a couple grams of carbs to the carb count.  For those of you big boys who need more carbs or want to use this post-workout, you could use a banana or about 4 ounces of pineapple to accomplish your goals.

Again, leaving out the lecithin, flax seeds, and even the oats is an option; but if you do that, don’t run around bragging that you’re downing a Mega Smoothie. 

 Ingredients (more…)

Although you don’t currently hear much about it in the media, there exists a disease that affects 10 million Americans and threatens almost 30 million more.  To make matters worse, it is a silent disease that typically doesn’t show any signs or symptoms until it is too late. What is this disease, you ask? In case you didn’t read the article title, its osteoporosis.

Osteoporosis is so prevalent and severe that it causes over 1.5 million fractures every year, almost half of which involve the spine. In case you’re rusty on your anatomy, the spinal cord runs through the spine. It’s probably the last place you would want to have a fracture.  (more…)

As a bodybuilding, fitness and figure judge, I’ve noticed that the upper chest, a.k.a. the clavicular pectoralis, is the often the weakest, or most lagging body part on a competitor. A few years ago this was also a weak point in my physique. Although I could still use a little more upper pec depth, for the most part Ive corrected this disceancy.

Allow me to show you two little-known upper chest builders: Floor Presses and Hyght Flyes. These are two of the best upper chest building secrets around.

 1) Floor Presses- This exercise is one that I got from IFBB pro bodybuilder Johnnie Jackson, owner of one of the thickest upper chests in bodybuilding history. He credits this exercise as being instrumental in filling in hi upper chest. Many perform this exercise to target the triceps, but due to the path that the upper arm takes during hte movement, it is perfect for  the clavicular pectoralis (although it does hit the tricpes very well, too).

To do the exercise, simply perform a medium grip bench press while lying on the floor. Start with the weight on a set of hooks located near the bottom holes on a power rack. This will make the weight easy to grab while lying on the floor. Position your handds about 12-18 inches apart, depending on your size.

Bring the bar down toward your lower sternum until you can’t lower it anymore because your arms are on the ground. After pausing briefly, press the bar straight up over your shoulder joints or upper chest area. Squeeze for a count of two before lowering the weight.

2) Hyght Flyes- As you can tell by the name, I made this up. Although someone somwhere may have done this exercise, I have never seen it. So, a la Joe Weider, I’m going to name it after myself. My purpose for creating the exercise was to target the clavicular pectoralis with its most pure function, which is to fle (raise the arm up) and horizontally adduct (move toward the midline) the shoulder joint.

Begin by lying on your back on a bench inclined to about 60 degrees. After grabbing a light set of dumbbells. begin the movement with your arms hanging straight down and your palms facing forward. Initiate the movement by bringing your arms up and in across your body.

Think of forming a triangle with the path of the dumbbells, with the point of the triangle (the finished position) up over your nose. I have found it optimal to have the pinky side of the dumbbbells come together, forming a 90 degree angle. Make sure to perform the movement by pulling with your upper pecs, not the shoulder or biceps.

Incorporate Floor Presses and Hyght Flyes into your routine and you will be well on your way to improving your upper chest development.

Train hard, train smart and expect success!

Yours in Fitness,

Dr. Clay

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Upper Chest Building: Two “Secret Exercises”