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Make sure to click on all the food info links towards the bottom of this page after reading this page. Note: The first basic rule of food is never eat or drink anything that doesn't make your health better, make You stronger, smarter or faster.

Read the whole page.
Important comment concerning what you should eat.

The first thing most people fail to understand is that they need to work not only on the loss of fat weight but building muscle. A muscular person burns off approximately 12 to 15 calories per day per pound of muscle even when doing nothing. Fat burns off at the rate of three or four calories per pound per day. The best way to get lean is to eat correctly, walk and lift weights to increase muscle.

A fat diet seems to cause a decrease in the immune system and shortens life in lab animals. A rule of thumb is to have (good carbs) 2/3-3/4 plate of fruit, orange, red and green vegetables with the balance being cold water fish. You should drink water and herbal tea. This type of diet is best for most people to be lean and healthy. Powerlifters and competition bodybuilders may eat and supplement considerably more in the protein department though that is not always the best diet for your health. Your body is actually like a big "engine" -- and the truth is your body needs fuel made up of all 3 types of calories (protein, carbs, and fat) to some degree or another. You need to drink eight glasses of water spread out over the day. Water is in the primary ingredient in most drinks so this should not be a problem.

Food in cans and boxes usually are packed in preservatives and sugar which soaks into the food for example a can of beans. Try to only buy food on the perimeter of the store where it is fresh in sacks etc or go to a health food grocery. Try not to eat anything that comes in a bag or package.

Some try to grow their own to avoid all the pesticides and other bad things that are on food as you don't know where it comes from anymore. Some foods are from China, Mexico and other places that don't have quality controls. It seems our own government is looking the other way instead of looking after it's eating buying citizens.

When you look at our diets, food, supplements and routines our goal is not to be extemely lean or very thin (actually weak) as many think of as being in shape. We are after health, power and strength (big lift), speed, flexability and SIZE without being fat.

Click here...Article on maintenace calories.

Good Article
THE NATURAL PATH TO HEALTHY AGING Taking positive steps toward a healthy lifestyle will naturally help protect us from degenerative aging and age-related diseases. To accomplish this, Dr. Hyman recommends strategies such as...

* Make whole foods the focus of your diet, and cut back on processed products. Fresh vegetables, fruits, beans, whole grains, nuts and seeds are dense in fiber and rich in nutrients. Conversely, processed foods are typically packed with sugar and/or refined white flour. These wreak havoc on blood sugar levels, initially sending them sky-high, only to crash a few hours later.

* Increase your intake of healthy fats. These have been demonstrated to reduce inflammation, and lower the risk of heart attack, stroke and depression. Rich sources of omega-3 fatty acids include deep water fish (such as salmon, black cod and tuna), walnuts, pumpkin seeds, flaxseed and flaxseed oil.

* Eat protein with every meal. In particular, consume protein (e.g., eggs, poultry, fish, lean meat, nuts, legumes or tofu) at breakfast each morning to regulate insulin levels, curb appetite and start the day on an even keel.

* Consider supplements that support one or more of the following -- insulin function, blood sugar control and mitochondria. In particular, Dr. Hyman recommends coenzyme Q-10, which benefits mitochondrial function... chromium (such as chromium polynicotinate), which improves glucose control... acetyl-l-carnitine, alpha-lipoic acid, magnesium and fish oil, which benefit both glucose and mitochondrial function. Consult your health care practitioner before use and for dosages.

* Get moving. To fine-tune the mitochondria, you need to exercise and build muscle. Each week, make it a point to schedule two to three 20-minute strength-training sessions, and at least three 30-minute periods of aerobic conditioning. In particular, Dr. Hyman recommends interval training, in which you alternate fast (or intense) and moderate (or lighter) exercise (e.g., a series of short sprints followed by walking).

* Practice effective stress management. Whether you achieve this through meditation, exercise or a long walk on the beach is up to you, but it's essential to keep stress under control.

* Anxiety increases the body's level of cortisol, a hormone that disturbs blood sugar levels.

* Reduce your exposure to toxins. Our bodies are regularly bombarded with environmental insults, including pesticides, smog, heavy metals and other pollutants. These trigger inflammation, which is at the root of many of the diseases and conditions we associate with aging and damage the mitochondria. Avoid or limit your exposure by choosing organic foods, fish raised in the wild instead of on fish farms, "green" cleaning products, and so on.

The "secret" to healthful aging is not really such a secret, notes Dr. Hyman. Just commit to living healthfully. Get back to basics, watch your diet, exercise, control your weight and stress levels

Source(s): Mark Hyman, MD, founder and medical director of The UltraWellness Center in Lenox, Massachusetts, author of UltraMetabolism (Scribner) and The UltraSimple Diet (Pocket). Dr. Hyman is the former co-medical director of Canyon Ranch, and editor-in-chief of Alternative Therapies in Health and Medicine, a peer-reviewed journal in alternative medicine. You can download a free sneak preview of UltraMetabolism at or The UltraSimple Diet at

Lose or Gain Weight
If you want to LOSE weight cut your bad carbs, quit eating bread, cut calories, use only the highest quality Vitol Egg White Protein. Some may want to substitute lunch food for a shake with vitamin pills for lunch. Count calories as you must burn more than you take in. Do not eat after 6:30 PM which lets the body feed on itself for energy until approximately 10:00 AM. Don't eat before 10:00 AM. Increase cardio and use higher rep sets with little or no rest between sets. Most people would be better served to lift in this manner anyway.

If you want to GAIN weight increase your calories through egg protein and good carbs. Drink a protein shake at bedtime. As soon as you wake up drink a glass of water, eat breakfast and include another protein shake. If you take glutamine, take it with your breakfast shake. Take creatine before your workout with protein shake. Use as heavy weight as possible with reps in the 5 and 8 range. If you are a hard gainer you may want to use Vitol 5000 Weight Gain Protein when you first start lifting and keep the rep sets in the four to six range and as heavy as possible.

What you should eat.

Drink a protein-shake made with VITOL egg-white protein, bananas or other fruit mixed in an eight ounce cup of ice each morning with orange juice, sweet potato, two eggs and OATMEAL.

Take vitamin E, C, B,D/CAL and a multiple vitamin and one Natural Sterol Complex. Eat two large pieces of fish (cod-tuna etc) or three chick breast (38g ea) along with dark beans, green vegetables and peaches or other fruit. Take another egg white shake if you do not eat fish or chicken for lunch

Eat fish or chicken for dinner with two green vegetables for dinner. Eat bananas, nuts, raisins and oranges for snacks.

Good Carbs
Good carbs come from vegetables. Eat all of the vegetables you can hold. Good carbs are rice, sweet potatoes, yams, brown rice, oatmeal, asparagus, spinach, DARK BEANS, fibrous vegetables, when taken early helps to avoid fat storage.

Sweet Potatoes are fast acting carbs used to fill out depleted muscles. Eat dark-green veggies like broccoli, spinach, and other dark leafy greens. Eat orange vegetables like carrots and sweet potatoes. Eat dry beans and peas like pinto beans, kidney beans, RICE and lentils.

Focus on fruits such as strawberries, eat a variety of fruit. Choose fresh, frozen, canned, or dried fruit. Drink juices that are not surgerified.

Soy milk is preferred over other milk because the fat is unsaturated fat. Go low-fat or fat-free when you choose milk, yogurt, and other milk products. Take a calcium pill or vitamin with calcium. I prefer to avoid all dairy products except egg-whites.

Meat, Beans, Nuts and Seeds
Liver, fish and chicken are preferred foods. We buy sacks of non-breaded cod fish, salmon, tuna (eat cold water fish) at Sam's Club. Go lean with protein. Choose low-fat or lean meats and poultry. Bake it, broil it, or grill it. Vary your protein, you need to select more fish, beans, peas, nuts and seeds.

Weight loss from eating Yogurt
Short article concerning the benefits of Yogurt and weight loss from Web MD

Do not eat or drink.

Don't Foods
Do not drink beer, coffey, energy drinks or SODA POP. If you must drink pop or don't use sugar and make sure it is diet caffeine free. Do not eat candy, ice cream, cake, pie and no or very little bread or pasta. Coffee, soft-drinks and some over-counter drugs contain caffeine. Taking more than 300 mg a day can cause an irregular heart beat/arrhythmia. Coffee has 60 to 150 mg per cup.

Cut fat calories. Calorically restrictive diets will cause lean muscle loss, making you fatter on the inside. There is an entire industry built around low or fat free foods. The danger is.that low calorie usually means empty calorie-foods that fill you up but offer no nutritional benefit. Get your calories from good carbs not bad carbs. A diet of 65% good carbs and 25% protein is best for individuals who just want to be in shape and do not want to hit the big build or the big BENCH. Carbs are fuel. Protein provides raw material for building muscle. An increase your cardio work may also help. No carb diets tend to make people weak and depressed. We like to supplement our diet with VITOL Egg Protein, the best product in the supplement business.

Pro-inflammatory foods to avoid:
People with Arthritis, Fibromyalgia, RA, excessive joint and muscle pain may want to consider the following information. These diets are not good for anyone much less someone with physical problems.
* Red meats from corn-fed, antibiotic/hormone-laden animals (choose grass fed livestock when possible)
* Saturated fats such as lard and over consumption of meat fats
* Fried foods * Partially hydrogenated (trans fats) found in margarines, chips, candies, cereals and baked goods. * Cooking oils that are exclusively corn, safflower, sunflower or soy based * Soft drinks (both high sugar and diet varieties) * Excess sugar (both from heavily processed sources, such as candy and from naturally occurring sources such as fruit juice)

Drink a protein shake 45 minutes before working out. Pre-workout shakes should be egg-white and repeat post-work-out. Take BCCA 4g after workout. Use supplements and go to bed early each night.

Capsules are better than tablets & powder is better than capsules. Take vitamins and minerals after meals, not before meals.

Four Myths About Food.
Good email received from Matt Fury.

Protein Information.

Quote from Lee Haney
"When your goal is to put on muscle mass you must increase your calorie intake as you increase the activity level being given to the muscle. In other words, you can't train like a horse and eat like a bird. Supply and demand is the key to adding muscle size".

Jack LaLanne was asked, do you use supplements?
Jack LaLanne:"Are you kidding? About 40 or 50 a day. Everything from A to Z. Ninety percent of them are natural, as much as I can take. I take enzymes, I take herbs, the whole bit! A little skim milk once in a while is not going to hurt you. It isn't what you do once in a while that's a problem; it's what you do all the time. Look at the average American diet, ice cream, butter, cheese, whole milk, all this fat. People don't realize how much of this stuff you get by the end of the day. High blood pressure is from all this high-fat eating. Do you know how many calories are in butter and cheese and ice cream? Would you get your dog up in the morning for a cup of coffee and a donut? Probably millions of Americans got up this morning with a cup of coffee, a cigarette and a donut. No wonder they are sick and fouled up."

Great Food Chart and Link Page.

Critical Bench Sample Meals.

Click here-Inflamation Information-Ten best and worst foods, melon benefits.

Article on why soda pop is killing You.

Click here....Food that makes You age.

Click here....What foods help to resist aging.

Anti aging article.

Click here...What food causes Wrinkles.

Click here...Glycemic Index. This is a great page full of quality information.

One of three basic calorie providing foodstuffs protein and fat are the others. Carbon, hydrogen and oxygen. Digestive tract breaks carbs down to a simple sugar, glucose which enters the bloodstream as the bodies main source of energy, Four calories per gram of carbohydrates. A diet of 65% good carbs, 25-30% protein and 5-10% fats is best for most individuals.
Carb Information

Glycemic Information
Studies show that consuming a low glycemic diet can aid in weight loss. Also, high insulin levels are associated with increased risk of heart disease. We do not buy protein thathas insulin added. Eating the Low Glycemic Way is a helpful way of looking at high and low GI carbohydrates is explained by Robert Crahyon, M.S., promoter of the "Paleolithic Diet." Crahyon divides carbohydrates into two groups:

•Paleocarbs. The carbohydrates that sustained early mankind, the hunter-gatherers: vegetables, fruits and possibly tubers. All these carbohydrates are rich in fiber, vitamins and minerals-plus, most have a low GI.

•Neocarbs. Carbohydrates that developed as a result of agriculture: grains, legumes and flour products, then eventually, processed grain products such as those made with white flour and sugar, which have a high GI.

The majority of the World's Healthiest Foods are paleocarbs. Most of these foods have a low GI and will nourish, satisfy and energize you, while helping keep your blood sugar levels on an even keel.

Click Here...Fast and Slow Carbs.
Fast carbs can raise blood sugar quickly. Eaten before a workout can provide energy. I like to use fast carbs combined with Vitol Eggwhite Proten, BCAA, 5 grams creatine, 3-5 grams of Glutamine and Taurine 45 minutes before heavy max lifting, otherwise I never eat fast carbs. Some like to use Whey protein as they feel it acts quicker before lifting and egg following. I prefer egg before and after as it is a better protein and the slow energy last longer. Good fast cards are fruits........Bad fast carbs are bread, cereals, some starchy vegetables, sugars and other junk food. Fast carbs are generally not good for your health and are high on the Glycemic Index. If You eat a diet made up of fast carbs daily You will become fat and weak fast especially if You are not hitting the iron hard. A diet low on the Glycemic Index is slow carbs that will provide energy over a long period of time such as egg protein, vegetables, nuts, beans, sweet potatoes. Slow carbs are a much better way to eat.

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Chris Lift's Disclaimer
Statements contained herein have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat and cure or prevent disease. Always consult with your professional health care provider before changing any medication. Do not do any of our routines without having been declared physically fit to exercise by your medical professional.