Current Minimum Macros per day

These sre based on the calculation using Katch-McArdle and adding 20% to that. Then using some information from a article Layne Norton wrote for another site. Based on a weight of 165 lbs with 8% bf.

Protein ~ 200

Carbohydrates ~ 220

Fat ~ 60

This is probably not perfect but will give me a starting point to see where I need to go. I will make adjustments after a few weeks if necessary.

Homemade Weight Gainer

I spent a lot of time looking around at different weight gainers and they all had like 10 grams of sugar. I thought that was a little to much so I took something I saw other bodybuilders doing and created my own. You can too it's easy cheap and you can tailor it to your liking the preperation is easy.

It works best in a blender.

You need 8 - 12 ounces of 2% milk (that's what I use). Add in 1-2 scoops of your favorite whey protein powder. I use BSN Syntha-6 it has 200 calories per scoop but you can use whatever. Add 1/2 cup of oatmeal. You use a coffee grinder to make this a very fine powder. Then finally I add in 2 table spoons of Justin's Natural Almond butter. But you can add flaxseed oil, Extra virgin Olive oil or any healthy fat you like. 

Like I said you can tailor this to your macro's and if you add up all the calories it's over 500 and very little sugar. This is not a replacement for actual food though. And I make no claim of soming up with this on my own lots of others have done this before me.

The NEW Improved Brown Rice a la ME!!!

I was not sure what to put here so I am adding a healthy recipe. I know you love eating plan brown rice and if you really do you can stop readin here. This is not for you. This is a twist on it to give it some taste of course. Please forgive me I am the type of cook that does a little here and there. It is genetic from my little old italian grandma. ;-) I picked this recipe up from one to many nights at the habachi grill.

What will you need

1 cup brown rice

2 eggs

1 tbsp Extra Virgin Olive Oil (EVOO)

1 tbsp low sodium soy sauce

Non stick spray, garlic powder, salt and pepper

First start with the by cooking the rice of course. Then take the 2 eggs and put them in a bowl and stir them up like you are making scrambled eggs. You can use whole eggs or just egg whites its a preference. Then spray down a cooking pan and yep you guessed it scramble the eggs on low or medium heat. And season to taste with the garlic powder, salt and pepper. You don't need a lot of salt if any. Then take that rice you just cooked and power it on top and start to mix it all together on low heat. While you are stiring this together add the EVOO and soy sauce. This is why you do not need much salt.

It doesn't take long to cook it might take you 15 or 20 minutes to do the whole thing and makes 2 or 3 servings. The thing I like about this is it has a little of everything you need and it's easy to make.