It is amazing to some that academic journals report on some aspect of diet, training, supplements or drugs that bodybuilders have been practicing for years. It's as though the thought of heaving, sweating monstrosities, prancing onstage like poodles at the Westminster AKC dog show, might discover a health benefit is so abominable, it has to be ignored. Perhaps it's because drug doping has been identified as a social stigma, tainting the value of any lessons learned in the sport of bodybuilding; perhaps it's because of the unsafe experimentation of the rogue scientists who have placed so many young men and women at risk. Regardless, from time to time, a nugget well known to bodybuilders receives more and more support from legitimate scientific research.

The Macronutrient Debate
Bodybuilders focus on two aspects of modifying body composition: Losing body fat and increasing skeletal muscle size and strength. For those bodybuilders who actively compete, holding onto the hard-earned muscle while stripping body fat down to minimal levels is one of the greatest challenges. Obviously, some use pharmaceutical techniques, which are highly effective, though illegal. Others see a more modest benefit through the use of dietary supplements. These drugs and supplements are merely aids to fat loss, as bodybuilders are as dependent on diet for the foundation of weight loss/fat loss as the Jenny Craig and Weight Watchers crowd.1

There is an ongoing debate regarding the macronutrient composition of a weight loss/fat loss diet.2,3 The term macronutrient refers to components of the diet present in multi-gram amounts, such as carbohydrates, fat and protein. For years, dieticians touted the low-fat/high-carb diets as the optimal way to lose weight and body fat most effectively. This stance has been challenged for decades, including by bodybuilders. This challenge has only recently become the focus of numerous academic studies, earning this attention as the publicity and marketing success of a select few programs have reached a critical mass. The most readily recognized antithesis to the low-fat/high-carb plans is the Atkins diet. The Atkins diet, and many others, rely upon severe carb restriction, instead using a high-protein based diet.2,4,5

In fact, neither diet has ultimately proven to be ideal. Traditional diets often lead to muscle loss as a major component of weight loss/fat loss. The Atkins-like diets are very effective when followed closely, but are difficult to stick with, as many will lapse into carbohydrate binges. Individuals have lost weight effectively with both diets, or other variations.1,2,5,6 Weight loss is not the ultimate goal for bodybuilders; it is fat loss. Recently, a study was published that investigated the loss of muscle (termed fat-free weight in the article) during weight loss.7 What was discovered was a lesson learned early by nearly every bodybuilder. Unless a quality protein is used in doses higher than the almighty USRDA, dieting will result in muscle loss.

Why is old news making headlines? Because this study was well designed, peer reviewed and published in a respected journal. The researchers evaluated the effects of two different diets on weight loss, body composition and the maintenance of blood sugar during fasting periods, publishing the results in two articles.7,8

Other studies have determined that increasing the ratio of protein in diets results in improved body composition and lower blood cholesterol and fat.9,10 However, this most recent study is one of the first to provide evidence supporting an explanation for these observations.

Amino Acids and BCAA
Dietary protein can be considered, in a general sense, simply as a source for amino acids. Amino acids are the building blocks of proteins.   During digestion, the individual amino acids are released from the dietary proteins and travel to the liver, muscle and other tissue to be converted into structural proteins and enzymes.8,11,12 While this is the immediate fate of most dietary protein, it does not begin to describe other important processes involving the use of amino acids. To make this clear, dietary protein is digested, broken down into amino acids and then deposited in the muscle and other organs to create new muscle or other proteins such as enzymes and hormones.

However, this merely describes the fate of amino acids following a meal, when the body is fully fueled and is able to store the amino acids. When the body is fasting, or experiencing a starvation-like state, amino acids have a different role in maintaining normal function of the body (called homeostasis- translated as "stay the same"). The body is concerned with preserving the function of the brain first and foremost. In fact, to keep the brain functioning well, the body will cause the other tissues to sacrifice to support the brain, whether through maintaining blood pressure, electrolytes or sugar. The brain is fairly restricted in regard to how it obtains its energy, being forced to burn sugar, even when the rest of the body is starving. It is like having a spoiled child who will only eat candy, even if the rest of the family is wasting away from starvation, and the rest of the family has to sacrifice from their plate to buy the candy rather than feed themselves.

How does this relate to dietary protein? The muscles are functional tissue involved in force generation and locomotion. At least, that is how most people regard muscle. However, like adipocytes (fat cells), muscle also serves as a storage cell. When calories are plenty and amino acids are available, the muscle will store away amino acids, building muscle if there is enough stimulus from exercise or hormones. However, just as fat cells release fat during periods of starvation, so, too, does muscle release amino acids8,13- and not just any amino acids. Remember that of all the amino acids, there are some that are considered essential because they must come from the diet, including the three branched chain amino acids (BCAA). The BCAA are of particular relevance to the muscle as they form a large percentage of the functional muscle and include leucine, isoleucine and valine.

The researchers focused primarily on BCAA, as they have a pivotal role in homeostasis. BCAA can be released from muscle (meaning muscle breakdown) and used by the body to keep blood sugar levels normal during fasting. This involves enzymatically converting BCAA into two other amino acids, alanine and glutamine.8,14 These two, alanine and glutamine, then exit the muscle cell, traveling to the liver, where they are further converted into glucose (sugar).14 So, just like the starving family with the spoiled child, muscle wastes away to provide a source of glucose, to give the brain a steady supply of sugar.

What the Science Reveals
The studies revealed that when compared to a traditional diet comprised of 55 percent carbs, 15 percent protein and 30 percent fat, a higher protein diet of the same calories (basically a 40/30/30 Zone diet) had greater benefits.7,8 The subjects in this study were moderately obese women, but the effects can be expected to be the same for men and athletes.

While on the high-protein diet (again, basically the Zone diet popularized by Dr. Barry Sears), subjects lost slightly more weight than the traditional dieters. However, of the weight lost, a greater percentage came from fat, while lean body mass was better maintained. Further, even though both groups lowered their cholesterol, only the high-protein diet group saw a decrease in triglycerides (fats in the blood associated with atherosclerosis and heart disease). Lastly, the high-protein dieters also maintained blood sugar levels during fasting periods and avoided high surges of insulin with test meals (excess insulin is bad).

These results are interesting and support the observations made by bodybuilders for decades. However, further evidence was revealed in the study that should support the use of higher protein diets for those interested in building and preserving muscle. In the traditional dieters, who consumed only 15 percent of their calories as protein, providing only 12 grams of BCAA, higher levels of glutamine and alanine were present during fasting periods. Combined with the observation that blood sugar levels were lower during the same period in the traditional dieters, it leads one to the conclusion that the increase in glutamine and alanine came from muscle breakdown and could cause a net loss in skeletal muscle.7

The information provided by this study was valuable, not necessarily for its novelty, as many other studies have shown the benefits of increasing BCAA in the diet for maintaining lean mass during weight loss/fat loss, but for its excellent design and reporting.15-17  Bodybuilders are not dieters in the sense that most people experience. However, bodybuilders, more so than any other population, are uniquely sensitive to the need for an effective fat-loss diet that will not sacrifice hard-earned muscle.

This study demonstrated the benefits of a Zone-like diet over traditional high-carb/low-protein/low-fat diets in providing significant fat loss without causing a traumatic loss of lean mass. However, further research is necessary to determine the optimum macronutrient ratio for bodybuilders who wish to maintain or even build muscle while losing fat. Add in the effect and metabolic cost of exercise and it's obvious why this study cannot be considered as a "final word" on the matter.18-20  The researchers are to be congratulated for providing at least part of the explanation as to why higher protein diets maintain lean mass during weight loss. Hopefully, they will expand upon these findings and continue to provide answers to serve the quest of bodybuilders and fitness- conscious people. 

A lot of men look at dinner as a chore, like doing laundry. But take it for what it really is: an opportunity to stoke your fat burners, awaken your senses, even feed your soul. Why settle for lacklustre takeaways when you can cook one of 50 amazing meals in less time than it takes to have a pizza delivered? These dishes are protein powerhouses, fuelled by everything from bacon to beans, so they’re primed to beef up your metabolism. But don’t read them as formal recipes. Think of them as road maps that can steer you in delicious directions. Take charge of the dinner hour - the best time of the day, if you work it right.

1 CHICKEN BRAISED IN SOY SAUCE AND LEMON

Brown bone-in chicken pieces in a few tablespoons of olive oil. Remove them and stir in some chopped garlic. Add the minced zest of a lemon, a pinch of cayenne, 2 tablespoons soy sauce, 1 teaspoon sugar and 1/ 3 cup water; stir. Add the chicken, cover and simmer. Turn the pieces once; the dish will be done in about 15 minutes. Add lemon juice and more soy sauce to taste.

2 GRILLED CHICKEN WITH PESTO SAUCE

To make the pesto, puree 2 cups fresh basil, 1 garlic clove, a pinch of salt, 2 tablespoons pine nuts, ½ cup grated Parmesan and ½ cup olive oil in a blender or food processor. Season 500g chicken cutlets with salt and pepper. Cook them, turning once, about eight minutes total. Paint with pesto and serve.

3 CHICKEN KEBABS WITH SPICY PEANUT SAUCE

Cut boneless chicken thighs into chunks. Shake on salt and pepper. Thread onto skewers and grill for about 12 minutes. For the sauce, combine the minced zest and juice of a lime, 1 tablespoon each peanut oil and soy sauce, 2 tablespoons each minced garlic, chopped coriander and peanut butter, a pinch of cayenne and 1 chopped onion.

4 CHICKEN WITH CITRUS SAUCE

For the sauce, warm the zest and juice of a lemon, plus the sections of another lemon, an orange and a grapefruit, in a pan. Add ¼ cup olive oil, 1 teaspoon fresh thyme leaves, ½ teaspoon minced garlic, a small minced onion, salt and pepper. Rub boneless chicken pieces with olive oil and sprinkle them with salt and pepper. Grill. Serve with the citrus sauce.

5 LAMB BURGER WITH SMOKED MOZZARELLA

Cut 100g smoked mozzarella into four pieces. Divide 500g of ground lamb and form into patties around each one. Add salt and pepper. Cook until the outsides feel very firm, about three or four minutes a side. Serve on toasted rolls with whatever fixings you like.

6 CHICKEN TIKKA WITH YOGHURT SAUCE

Cut boneless chicken into two-centimetre chunks. Combine with ¼ cup yoghurt, ¼ cup ground cashews and a teaspoon each ground cardamom, ground coriander, minced ginger and minced garlic. Remove from the marinade, and cook until it’s brown and cooked through. To make the sauce, mix 1 cup yoghurt with 1 teaspoon minced garlic and some lemon juice, salt and pepper. Serve with the chicken.

7 GRILLED CHICKEN BREASTS WITH CORIANDER AND LIME

Combine 3 tablespoons peanut oil, 2 tablespoons chopped coriander leaves, 1 tablespoon freshly squeezed lime juice, 1 tablespoon chopped shallot, ¼ teaspoon cayenne and some salt and pepper. Spread half in a pan and add the chicken; sprinkle with salt, pepper and the remaining mixture. Grill until cooked through. Garnish with chopped coriander and lime wedges.

8 BRAAIED CHICKEN WITH WASABI SAUCE

Combine minced garlic, ½ cup rice vinegar, 2 tablespoons mirin (a sweet Japanese rice wine), 2 tablespoons soy sauce, 1 tablespoon minced fresh ginger, 1 teaspoon wasabi powder and salt and pepper. Brush chicken with oil and braai. Warm the wasabi mixture and pour it on the chicken; garnish with chopped spring onions and coriander.

9 HERB-ROASTED CHICKEN CUTLETS

Heat the oven to 160°C. Mix 1 tablespoon minced fresh tarragon, ¼ cup chopped fresh dill, ½ cup chopped fresh parsley and some salt and pepper. Place chicken in a baking dish with olive oil, the herb mixture and 1 cup chicken stock. Roast about 15 minutes. Serve with the sauce.

10 SAUTÉED CHICKEN WITH WARM SPICES

Heat 4 tablespoons peanut oil in a large skillet. Shake salt and pepper on chicken cutlets, then dredge them in flour with ½ teaspoon cayenne. Sauté the chicken, turning once, for about six minutes total. Remove from pan. Cook ½ cup minced onion until soft. Add 1 tablespoon minced fresh ginger, 1/ 8 teaspoon nutmeg, 1 teaspoon paprika, ¼ teaspoon ground cinnamon and 1 cup chicken stock; cook until reduced. Add chopped coriander leaves and lime juice. Spoon the sauce over the chicken.

11 CHICKEN CAESAR SALAD

Cook chicken cutlets. Rub a salad bowl with garlic. Beat 2 pasteurised eggs with a fork; add 2 tablespoons lemon juice and 6 tablespoons olive oil. Stir in 2 tablespoons minced anchovies, a dash of Worcestershire, and some salt and pepper. Toss with romaine lettuce, and top with chicken and freshly grated Parmesan.

12 MEDITERRANEANSTYLE SEAFOOD SALAD

Cut 200g of any firm white fish into 1.5cm chunks and drop them into boiling, salted water. After 30 seconds, add 230g each scallops and peeled raw shrimp. Cover, remove from heat and let it sit for 10 minutes, and drain. Toss the seafood with ½ cup minced fresh parsley, 1 tablespoon capers, 1 minced shallot, salt, pepper and ¼ cup olive oil. Add lemon juice to taste and adjust the seasoning.

13 BRAAIED COD WITH BASIL DIPPING SAUCE

To make the sauce, combine 2 tablespoons water, 1 teaspoon minced garlic, 2 tablespoons soy sauce, 2 tablespoons rice vinegar, 1 tablespoon sugar, 1 Thai chilli (seeded and thinly sliced), and ½ cup sliced fresh basil. Season 500g cod with salt and pepper. Cook, turning once. The fish will be done in eight to 12 minutes, depending on thickness. Serve with the sauce.

14 STIR-FRIED SHRIMP WITH CASHEWS

Combine 700g peeled raw shrimp, ½ teaspoon sugar, 1 tablespoon soy sauce, 1 sliced garlic clove, and 1 teaspoon each salt and sesame oil. Chop 500g bok choy (Chinese cabbage), separating stems from leaves. Heat some peanut oil and cook the shrimp mixture for about two minutes; remove. Add 1 tablespoon minced ginger, ½ cup cashews and the bok choy stems. Cook until brown. Add the greens and 1 cup water or sake. Cook until most of the liquid evaporates. Return the shrimp to the pan and add ¼ cup minced scallions, 1 teaspoon sugar and 1 tablespoon soy sauce. Cook for one minute and serve.

15 SHRIMP WITH OLIVE OIL AND LOTS OF GARLIC

Warm 1/ 3 cup olive oil over low heat. Add 3 or 4 cloves sliced garlic and cook until golden. Raise the heat and add 700g peeled raw shrimp. Season with salt and pepper, 1 teaspoon ground cumin and 1½ teaspoons hot paprika. Stir, turning shrimp once or twice, until pink, about five to 10 minutes. Garnish with fresh parsley.

16 KUNG PAO SHRIMP

Combine 1 tablespoon dry sherry, ½ teaspoon cornflour and 700g peeled raw shrimp. Heat 2 tablespoons canola oil and cook a few dried chilli peppers until slightly blackened. Mince 2 cloves garlic and add to the shrimp mixture along with 1 teaspoon minced ginger. Cook about three minutes. Reduce the heat. Add 1 teaspoon sugar and 3 tablespoons soy sauce. Cook five minutes. Remove from the heat, stir in 1 teaspoon sesame oil and a chopped spring onion, and garnish with roasted, chopped peanuts.

17 BRAAIED SHRIMP SALAD WITH CHILLI AND BASIL

Grill raw shrimp until firm. Toss 4 cups salad greens with 1 cup torn Thai basil leaves, ¼ cup minced red onion and 1 diced cucumber. Whisk together the juice of 2 limes, 1 tablespoon fish sauce, 1/ 8 teaspoon red-pepper flakes, ½ teaspoon sugar and 1 tablespoon water. Toss with greens and vegetables. Lay shrimp on top and serve.

18 OVEN-FRIED FISH FILLETS

Preheat the oven to 230°C. Soak fish fillets in 1½ cups milk, then drain and dredge in bread crumbs seasoned with salt and pepper. Put 2 tablespoons oil in the bottom of a baking pan. Add the fillets and drizzle with a little oil. Bake eight to 15 minutes until done. Serve with lemon wedges.

19 CLUB SALAD

Cook 6 slices of bacon and 2 boneless chicken breasts; dice. Chop ½ red onion, a tomato, an avocado and a hardboiled egg. Top a bowl of lettuce with the meat, vegetables, egg and ½ cup of crumbled blue cheese. Whisk together 2/3 cup olive oil, 1/3 cup sherry vinegar, a diced shallot, salt, pepper and 1 teaspoon Dijon mustard. Dress, toss and serve.

20 PAN-COOKED SALMON WITH MISO CARROT SAUCE

For the sauce, combine ¼ cup peanut oil, ¼ cup rice vinegar, 3 tablespoons mild/sweet miso, 1 tablespoon dark sesame oil, 2 carrots and 2.5cm fresh peeled ginger in a food processor. Process until chunky-smooth. Add salt and pepper. Heat 2 tablespoons oil in a pan. Sprinkle 500g salmon with salt and pepper. Cook for four minutes, turn and cook until done. Serve with the sauce.

21 RED SNAPPER MEUNIÈRE

Heat olive oil. Sprinkle fish fillets with salt and pepper; dredge in flour. Cook until they brown, about three minutes; turn. Cook second side two to four minutes, until firm to the touch. Drizzle with lemon juice, olive oil and minced parsley.

22 BRAAIED SWORDFISH WITH FRUIT SALSA

For the salsa, mix one-centimetre chunks papaya, mango, pineapple, and/or watermelon with ½ cup each diced pepper (any colour) and red onion, 2 tablespoons minced chillies, ¼ cup chopped coriander, 1 tablespoon olive oil, 3 tablespoons lime juice and some salt. Sprinkle swordfish with salt and pepper. Grill for five minutes, turn and cook until done. Serve with salsa and lime wedges.

23 SQUID WITH CHILLIES AND GREENS

Separate tentacles from bodies of 700g squid. Slice bodies into rings and cut tentacles in half. Strip leaves from mustard or dandelion greens and chop enough to fill 2 or 3 cups. Heat 3 tablespoons oil. Cook 1 chopped jalapeño and 1 tablespoon chopped garlic for 15 seconds. Add greens and cook until wilted, about two minutes. Add squid and a pinch of salt; cook until opaque. Serve with rice.

24 POACHED MONKFISH

Melt 3 tablespoons butter in a saucepan. Add 2 diced carrots, 2 diced onions, 2 diced celery stalks, 1 minced garlic clove, salt and pepper. Cook until vegetables wilt, about eight minutes. Place two 170g monkfish fillets atop the vegetables, and add 2 cups of any stock. Bring to a boil, cover and remove from heat. Let it sit about 10 min-utes before serving.

25 VIETNAMESE-STYLE STEAK

In a food processor, combine 1 tablespoon fish sauce, 1 teaspoon pepper, 1 teaspoon sugar, 1 small, seeded Thai chilli, 2 tablespoons lime juice, 2 cloves garlic, 2 chopped shallots, ½ cup chopped mint or Thai basil, ½ cup chopped coriander and salt. Pulse until finely chopped. Grill steak, and serve it sliced on greens with the sauce.

26 GARLICKY SHRIMP FAJITAS WITH GUACAMOLE

Cook 2 cloves minced garlic in oil until fragrant. Add 500g peeled shrimp; sprinkle with salt and pepper and cook until no longer pink, about three minutes. Mash an avocado with 2 tablespoons minced shallot or onion, 1 teaspoon garlic, 1 teaspoon diced chilli, a squeeze of lemon juice, salt and pepper. Serve the shrimp and guacamole with heated flour tortillas.

27 BRAAIED BEEF SALAD WITH MINT

Cook 500g beef tenderloin to medium rare, about 10 minutes. Toss 4 cups lettuce with 1 cup torn mint leaves, ¼ cup minced red onion and 1 diced cucumber. Whisk together the juice of 2 limes, 1 tablespoon soy sauce, 1/ 8 teaspoon cayenne and 1 tablespoon water. Slice beef thinly; add juices to the dressing. Serve beef over salad; drizzle with dressing.

28 STIR-FRIED SPICY BEEF

Slice 500g flank steak thinly across the grain into bite-sized pieces. Chop ½ cup basil; mix with beef. Cook 1½ tablespoons minced garlic in 1 tablespoon peanut oil until slightly brown. Add beef-basil mixture and ¼ tablespoon red-pepper flakes and cook for two minutes. Add 1 tablespoon soy sauce and the juice of ½ lime. Serve.

29 SAUTÉED CALF’S LIVER

Calf’s liver is the poor man’s foie gras, except it’s actually good for you, so eat up. Cut 500g calf’s liver into two-centimetre-thick slices. Heat 2 tablespoons butter. Sprinkle liver with salt and pepper and dredge in flour. Cook for two minutes or so, turn, and cook until done. Serve with parsley and lemon.

30 TERIYAKI WINGS

Mix 1/ 3 cup soy sauce, 1/ 3 cup sake or sweet white wine, 1/ 3 cup mirin and 2 tablespoons sugar in a pan. Boil until thickened. Cook chicken wings until cooked through, basting with the mix and turning every two or three minutes. Serve.

31 GRILLED CHICKEN, SAUSAGE AND VEGETABLE SKEWERS

Cut boneless chicken and your favourite sausage into 2.5cm chunks. Cut an aubergine into 2.5cm cubes and two peppers into five-centimetre pieces. Slice a lemon into eighths. Thread everything onto skewers, alternating ingredients, and sprinkle with salt and pepper. Braai 10 to 15 minutes. Squeeze the hot lemon over all.

32 PAN-ROASTED SWORDFISH WITH PEA PUREE

Preheat the oven to 260°C. On the stovetop, boil 2 cups peas until tender. Puree peas with 1 tablespoon minced ginger. Add water or cream until the mixture is the consistency of yoghurt. Heat 2 tablespoons olive oil in an ovenproof skillet. Add swordfish steaks, salt and pepper. Cook until browned, three to five minutes; turn. Cook in the oven for five to 10 minutes. Reheat pea mixture with 2 tablespoons butter and serve with the fish.

33 EDAMAME WITH GROUND PORK

In 2 tablespoons olive oil, cook 220g ground pork until brown and crisp. Remove pork from the pan and pour off all but 2 tablespoons fat. Cook a chopped onion and 1 tablespoon minced garlic until soft, about three minutes. Add 1 teaspoon ground cumin and 1½ cups chopped tomatoes, and cook 10 minutes. Stir in 2 cups shelled edamame (soybeans in the pod) and cook until tender (about eight minutes). Return pork to the pan, season with salt and pepper, and garnish with coriander.

34 SAUTÉED PORK MEDALLIONS WITH LEMON AND PARSLEY

Cut 500g pork tenderloin into one-centimetre slices and 500g to 0.5cm thickness. Heat ¼ cup olive oil in a pan. Dredge medallions in flour seasoned with salt and pepper. Cook, turning once, a total of five minutes or less. Remove. Pour off fat, add ½ cup dry white wine and cook until wine is almost evaporated. Add lemon juice and some capers. Spoon sauce over the meat. Serve with parsley and lemon wedges.

35 THAI-STYLE STIRFRIED PORK

Cut 500g pork shoulder into bite-sized pieces. Cook in 1 tablespoon peanut oil until no longer pink, about three minutes. Remove. Cook 1½ tablespoons minced garlic for 10 seconds. Add 500g chopped spinach and cook until just wilted. Add the pork, 2 tablespoons Thai fish sauce and the juice of ½ lime. Stir and serve.

36 GRILLED LAMB CHOPS WITH SWISS CHARD

Sprinkle two lamb chops with salt and pepper. Grill, turning once, less than 10 minutes total. Chop 500g Swiss chard, separating stems from leaves. Heat 2 tablespoons olive oil in a small pot, stir in stems and cook until softened. Add leaves, cover and steam for a few minutes. Add salt and pepper. Serve lamb with a mound of greens and some lemon wedges.

37 LAMB MEDALLIONS WITH SHALLOTS, TARRAGON AND RED WINE

Cut 500g lamb loin into two-centimetre-thick rounds and sprinkle with salt and pepper. Heat 1 tablespoon butter in a pan and cook lamb until both sides are browned, four to five minutes. Remove lamb. Add 1 tablespoon minced shallots; cook for two minutes. Add 1 teaspoon minced tarragon and ½ cup red wine; reduce liquid by half. Stir in 1 tablespoon butter and any lamb juices from under the resting meat. Serve lamb with the sauce.

38 LAMB KEBABS WITH PEPPERS AND YOGHURT

Combine 1 tablespoon olive oil, 2 tablespoons lemon juice, 2 tablespoons chopped parsley, 1 teaspoon minced garlic, and salt and pepper to taste. Cut 500g boneless lamb into five-centimetre chunks, 2 peppers into fourcentimetre chunks and 6 medium onions into quarters. Thread on skewers, alternating ingredients. Brush with marinade, and cook until done, turning two or three times. Mix 1 cup yoghurt with 1 teaspoon minced garlic, juice of 1 lemon, salt and pepper. Serve with the kebabs.

39 WHITE BEANS WITH CABBAGE AND HAM

In boiling, salted water, cook 3 cups chopped cabbage until tender; drain. Heat 2 tablespoons olive oil. Cook 2 cups chopped leeks and 1 chopped celery stalk until softened, about five minutes. Add 2 sprigs thyme, ½ cup chopped ham, 1 cup chicken stock, 3 cups drained cannellini beans, and the cabbage. Season with salt and pepper. Cook until heated through. Serve with grated Parmesan.

40 MISO-GRILLED PORK TENDERLOIN

Rub a pork tenderloin with ¼ cup white, yellow or red miso paste. Grill, browning all sides, until almost cooked through but slightly pink in the centre, about 10 to 15 minutes. Let it sit 10 minutes. Cut into 1.5cm-thick slices and serve.

41 CHORIZO AND BEANS

Cut about 250g chorizo into chunks and bury it in a pot filled with 4 cups cannellini beans, along with a dried chilli pepper or red-pepper flakes to taste. Warm through on a stove over medium heat, about 10 minutes, adjust seasoning and serve.

42 ROASTED SAUSAGE WITH ROSEMARY AND LEMON

Preheat the oven to 230°C. Lay sweet Italian sausage links on 4 rosemary sprigs in a pan. Prick sausages with a thin knife. Roast for about 15 minutes, turning once or twice. Top the sausage with one-centimetre slices from 3 lemons, peeled. Bake until cooked through, about 10 minutes. Serve with lemon.

43 VEAL CUTLETS WITH ROSEMARY AND PARMESAN

Combine ½ cup freshly grated Parmesan, ½ cup bread crumbs, 1 tablespoon minced fresh rosemary, and salt and pepper. Heat ¼ cup olive oil. Dredge one-centimetre veal cutlets in crumb mixture. Cook, turning once, until browned, less than five minutes total. Serve with lemon quarters.

44 VEAL SCALLOPINE

Sprinkle salt, pepper and ¼ cup lemon juice over four one-centimetre veal cutlets. Heat 3 tablespoons olive oil. Dredge veal in flour; cook for one to two minutes on each side, until browned. Remove veal. Add a sliced lemon, 1 cup dry white wine, and ½ cup chicken stock. Bring to a boil; cook until thickened. Return the veal to pan, coat with the sauce and heat through. Add some capers; serve.

45 GRILLED TUNA STEAK WITH CORN AND TOMATO RELISH

To make the relish, heat 1 teaspoon olive oil in a skillet. Cook kernels from 4 ears of corn until lightly browned, about two minutes. Add 2 chopped tomatoes, some salt and pepper, 1 teaspoon ground cumin, and ¼ teaspoon cayenne. Cook 30 seconds and remove from heat. Sprinkle tuna with salt and pepper. Grill, turning once, to desired doneness. Serve with the relish.

46 BEAN-AND-CHEESE BURGER

In a food processor, combine 2 cups drained beans (white, black or red, or chickpeas), a quartered onion, ½ cup rolled oats, ½ cup grated mozzarella cheese, 1 tablespoon chilli powder, an egg, salt and pepper. Pulse until chunky, adding liquid to get the mix to hold together. Shape into patties. Heat oil. Cook until browned on one side, about five minutes; and then turn. Cook the other side until firm and browned.

47 PASTA CARBONARA

Fry 110g of bacon (about 8 strips), then drain and chop. Beat together 2 eggs and 1 cup grated Parmesan. Cook 500g spaghetti in salted boiling water until tender but firm. Drain pasta and toss with the egg mixture. (Don’t worry, residual heat from the pasta will cook the eggs.) Add bacon and lots of fresh cracked pepper.

48 BAKED EGGS WITH SPINACH

Preheat the oven to 180°C. In boiling, salted water, cook one kilogram spinach for one minute. Drain, cool, squeeze and chop. Heat 3 tablespoons butter in a baking dish, add spinach, and toss to coat. Spread spinach out, making eight nests. Crack 1 egg into each. Top with salt, pepper, Parmesan and bread crumbs. Bake for 15 to 20 minutes or until yolks are just set and whites solidified.

49 SMOKED SALMON SCRAMBLE

Whisk together 4 eggs, 2 tablespoons milk or cream, and salt and pepper. Heat 2 tablespoons butter until foamy. Add eggs and reduce heat. Push eggs from the pan edges to the centre, stirring frequently but gently. Add ½ cup flaked smoked salmon. Remove eggs from the heat when just set. Garnish with sour cream.

50 BLACK-BEAN AND BEER SOUP

In 2 tablespoons of hot oil, cook a chopped onion until softened. Add 1 tablespoon minced garlic and 2 teaspoons ground cumin and cook for another minute. Add 3 cups canned black beans (drained), 1 can beer, and salt and pepper. Bring to a boil, reduce the heat, and cook for 10 minutes, stirring occasionally. Puree half the soup and add it back to the pot. Add fresh lime juice and serve.

CHICKEN AND MANGO COMBO

This amazing chicken and mango combo tastes as exotic as it sounds.

Serves 4
Ready in 15 minutes

Nutritional Information

Per serving:
414kcals
24.8g fat (2.3g saturated)
37g protein
11g carbs
11.1g sugar
0.2g salt

Ingredients

• 6 tbsp olive oil
• Juice of 1 lime
• 1 Thai red chilli, seeded and chopped
• Small handful of fresh coriander, roughly chopped
• 2 small ripe mangoes
• 4 ready-to-eat chargrilled or smoked chicken breasts
• 150g mixed salad leaves

Method: How to make chicken with mango salad

1. Make the dressing by mixing together the oil, lime juice, chilli and coriander. Season and set aside.

Tip

The chilli in this dressing is a perfect match with the sweet mango. If you prefer a milder taste, use larger red chillies. Most supermarkets sell sliced, smoked chicken breast, or look for whole smoked ones at your local deli counter.

2. Peel the mangoes and cut into slices. Slice the chicken diagonally into thick strips. Divide the salad between 4 plates and top with mango and chicken slices. Drizzle over the dressing to serve.

Grilled salmon in wasabi ginger sauce

Ingredients

• 1½ limes
• 1½ tbsp wasabi paste, to taste
• 2 tsp finely grated fresh ginger
• Salt and freshly ground black pepper
• 4 170gm skinless salmon fillets
• Vegetable oil for the grill

Method: How to make grilled salmon in wasabi ginger sauce

1. Prepare a medium-hot grill. Too hot and the salmon will burn.

2. Cut the half lime into four wedges and set aside. Finely grate the zest from the whole lime. Cut the zested lime in half and squeeze the juice from one half into a small bowl (save the other half later).

3. In a medium bowl, combine 1 teaspoon of the lime juice with the lime zest, wasabi paste, ginger, and 1/4 teaspoon of salt. Stir to combine. Add more wasabi paste if you’d like a zippier flavour; be careful as you don't want the wasabi to overwhelm the balance.

4. With your hands, spread the mixture in a thin layer over all sides of the fillets.

5. Grill salmon until crisp and slightly charred on one side, about 3 to 4 minutes. Turn and continue to grill until the salmon is just lightly cooked through, about another 3 to 6 minutes.

6. Serve the salmon topped with a dollop of wasabi paste and a lime wedge on the side.

 Tandoori prawns with mint raita recipe

A gourmet curry that's ready in 15 minutes.

Serves 2
Ready in 15 minutes

Ingredients

• 115g basmati rice
• 4 tbsp natural yogurt
• 2 tbsp tandoori curry paste
• 450g raw, large peeled prawns
• 1/2 cucumber
• 100g natural yogurt
• A handful chopped fresh mint leaves
• Rice, to serve
• Mint sprigs, to serve
• Lime wedges, to serve (optional)

Method: How to make tandoori prawns with mint raita

1. Cook 115g basmati rice in simmering water for 12 minutes or until tender. Drain well.

2. Meanwhile, preheat the grill to medium-high. In a bowl, mix together 4 tablespoons natural yogurt with 2 tablespoons tandoori curry paste. Add 450g raw, large peeled prawns and toss to coat. Tip onto a foil-lined baking tray, along with the marinade, and grill for 4-5 minutes or until just cooked through.

3. For the raita, peel long, thin strips from 1/2 cucumber with a vegetable peeler, then pat dry on kitchen paper. Put into a bowl, add 100g natural yogurt, a handful chopped fresh mint leaves and some seasoning and mix together.

4. Divide the rice between plates and spoon the prawns and raita alongside.

5. Garnish with extra fresh mint sprigs. Serve with lime wedges, to squeeze over, if you lik

1. Cut the beef into thick ¼ inch x 2 inch (0.5 x 5 cm) slices and put them in a bowl.Add the marinade ingredients, mix well and set aside.

2. Peel the pineapple and cut into small slices, discarding the tough core. De-seed the peppers and cut them into wedges. Cut the spring onions into 3-inch (7.5cm) lengths.

3. Heat the wok, then pour in the oil. Add the beef and stir-fry for 1 minute to brown.Remove the beef with a slotted spoon and set aside. Add the ginger, peppers and
spring onions to the wok and stir-fry for 1 minute.

4. Pour in the water, the rice wine, the soy sauce and cook for about a minute. Drain the juices from the beef into the wok and also add the pineapple.

5. Return the beef to the wok and cook until it and the pineapple are heated through. Add the sesame oil and give the mixture one or two final stirs. Serve at once.

Beef with Ginger and Basil

Ingredients

• ·         450g lean beef steaks
• ·         225g fresh pineapples
• ·         2 red peppers
• ·         2 spring onions
• ·         1 tbsp sunflower oil
• ·         2 tbsp shredded fresh ginger
• ·         1 tbsp water, or stock
• ·         2 tsp Chinese rice wine, or dry sherry
• ·         2 tbsp low salt soy sauce
• ·         1/2 tsp sesame oil

For the marinade

• ·         2 tbsp Chinese rice wine, or dry sherry
• ·         ½ tsp sesame oil

1½ tsp cornflour. Cut the beef into thick ¼ inch x 2 inch (0.5 x 5 cm) slices and put them in a bowl.Add the marinade ingredients, mix well and set aside.

2. Peel the pineapple and cut into small slices, discarding the tough core. De-seed the peppers and cut them into wedges. Cut the spring onions into 3-inch (7.5cm) lengths.

3. Heat the wok, then pour in the oil. Add the beef and stir-fry for 1 minute to brown.Remove the beef with a slotted spoon and set aside. Add the ginger, peppers and
spring onions to the wok and stir-fry for 1 minute.

4. Pour in the water, the rice wine, the soy sauce and cook for about a minute. Drain the juices from the beef into the wok and also add the pineapple.

5. Return the beef to the wok and cook until it and the pineapple are heated through. Add the sesame oil and give the mixture one or two final stirs. Serve at once

9 FAT-FIGHTING SUPPLEMENT COMBOS

These nine super supplement combinations will crank up the heat on your fat-loss efforts and help you lean out by summer

You've heard the phrase two heads are better than one? The same logic applies to many things: socks, hundred-dollar bills and Beyoncé Knowles, to name a few. It also holds true for supplements in many cases. Where one supplement can help burn fat, taking it along with one or more others can really ramp up the effects. With that in mind, the following nine combinations might provide that extra edge you're looking for.


1 THE CHEAPSKATE COMBO: CAFFEINE AND GREEN TEA EXTRACT
There are a lot of effective fat-burners on the market today, but for some people, such as college students and others on a tight budget, the sticker price alone can be more than they normally spend on food. But fat-loss supplements don't have to be expensive to be effective. Caffeine and green tea extract are added to almost every fat-burner on the market today because they work well. If you purchase them alone without the bells and whistles, however, you'll find a potent fat-burner combo that costs you only pennies a day.

One of the major ways caffeine boosts fat loss is through its ability to bind to fat cells and enhance the removal of fat from them while inhibiting the storage of more fat. Caffeine also works to increase fat-burning during rest and exercise.

Green tea extract contains compounds known as catechins. One of them, called epigallocatechin gallate (EGCG), is responsible for the majority of green tea's fat-burning effects. EGCG has the ability to inhibit an enzyme that breaks down norepinephrine, the neurotransmitter involved in regulating metabolic rate and fat-burning. By stopping the breakdown of norepinephrine, you can keep metabolism and fat-burning elevated for longer, especially when caffeine is used to free up fat from fat cells. Research studies confirm that green tea extract can significantly boost fat loss.

>> Combine them like this: Go with 200—400 mg of caffeine anhydrous (5—10 cents) with 500—1,000 mg of green tea extract standardized for EGCG (15—30 cents) in the morning and an hour before workouts. On rest days, take a second dose in the afternoon. Total daily cost is about 40—80 cents.


2 ONE-TWO FAT-FIGHTING PUNCH: FORSKOLIN AND CARNITINE
To maximize fat-burning, you need a supplement that goes directly to where fat is stored and frees it so it can travel in the bloodstream to muscles and other tissues of the body where it will be used for fuel. You also need to make sure the fat is carried into the machinery that burns it, the cell mitochondria. This supplement combo helps on both fronts.

Forskolin, the active compound in the herb coleus forskohlii, gets the first half of the job done well, working to enhance fat loss by activating the enzyme adenylate cyclase. This enzyme causes a cascade of events that leads to the activation of another enzyme, hormone-sensitive lipase (HSL). HSL increases lipolysis, or the ability of the fat stored in fat cells to be released into the bloodstream, where it can travel to tissues such as muscle. In fact, one study from the University of Kansas (Lawrence) reported that overweight men who took forskolin lost significantly more bodyfat than test subjects who took a placebo during a 12-week study.

Carnitine takes care of the second half of the job. This amino-acidlike supplement helps the fat that gets to tissues travel into the mitochondria of those cells, where it's burned for fuel. Research confirms that carnitine supplementation improves fat-burning during exercise and rest, and leads to greater fat loss.

>> Combine them like this: Take 20—50 mg of forskolin and 1—3 grams of carnitine (as L-carnitine, acetyl-L-carnitine or L-carnitine-L-tartrate) with breakfast, preworkout meals and postworkout meals.


3 SPICE UP YOUR PHYSIQUE: RED PEPPER AND GINGER
Sometimes increasing your body's fat-burning potential is as easy as using certain spices in your food. Adding a little red pepper or ginger is an easy way to spice up your meals and increase your metabolism. If you like spicy food, then boosting fat loss can be as simple as eating. Capsaicin is the chemical in chili (red) peppers that makes them spicy. It boosts bodyfat loss by increasing metabolic rate and fat-burning through its ability to raise levels of norepin-ephrine. It also works to significantly decrease hunger and thus your overall caloric intake.

Ginger is a root with numerous properties that make it an effective treatment for inflammation, nausea and motion sickness. It's also a valuable aid for fat loss. Research shows that both fresh and dry ginger increase metabolic rate and lactic acid production by muscle. Since lactic acid stimulates growth hormone (GH) release and GH increases lipolysis, this is another fat-loss benefit of ginger.

>> Combine them like this: Look for ways to add red pepper or ginger to your meals. Red pepper obviously goes well with traditional Mexican-style foods, but it can also be used to spice up eggs or cottage cheese. You could also use red pepper—based hot sauces and salsas on foods. An easy way to get ginger on your plate is next to your sushi or sashimi in the form of pickled ginger. You can also buy ginger root and slice it into a stir-fry, or use a generous portion of dried ginger.


4 GENETIC ENGINEERING: SESAMIN AND TTA
Some supplements work to enhance fat loss by increasing the activity of the genes that control fat-burning and fat storage. Sesamin and TTA are two such products.

Sesamin, a lignan from sesame oil, is a powerful antioxidant that's also a potent fat-burner. The active form of sesamin has been found to turn on a specific receptor found in muscle, heart and liver cells known as peroxisome proliferator-activator receptor alpha (PPAR alpha). Activating PPAR alpha turns on genes that increase fat-burning and decrease fat storage.

Tetradecylthioacetic acid (TTA) is a specialized fatty acid that has sulfur bound to it, which prevents it from being burned for fuel by the body but allows it to regulate the burning and storage of dietary fats. TTA works by stimulating PPAR alpha as well as PPAR delta and PPAR gamma, which provides other effects such as diminishing total cholesterol and LDL cholesterol levels while boosting insulin sensitivity. This means you need less insulin released than normal, which can further aid fat-loss efforts.

>> Combine them like this: Take 500—1,000 mg of sesamin and 250—1,000 mg of TTA with breakfast, lunch and dinner.


5 MINERAL MASH-UPS: CALCIUM, SELENIUM AND ZINC
Most guys think of minerals only as something with health benefits in their multivitamin/mineral supplement. Yet several minerals are critical for helping you to become and stay lean. Getting ample amounts of these three will do the trick.

By now you may be familiar with the fact that calcium can help with fat loss and prevent fat gain. Calcium regulates the hormone calcitriol, which causes the body to produce fat and inhibits fat breakdown. When calcium levels are adequate, calcitriol is suppressed. Calcium also aids fat loss by decreasing the amount of dietary fat that's absorbed by your intestines.

The trace mineral selenium is critical for thyroid hormone production, and is a component of the enzyme that helps convert the thyroid hormone thyroxine (T4) to triiodothyronine (T3), which is responsible for keeping metabolism elevated. Low selenium levels can impair thyroid function and promote hypothyroidism, or low levels of thyroid hormones.

Zinc is important because being low in this mineral can interfere with thyroid hormone production, leading to a lowered metabolic rate, which makes it harder to drop bodyfat. Zinc deficiency is common in hard-training athletes, especially when they cut calories in an effort to get lean. One study from the University of Massachusetts (Amherst) found that subjects who were on a low-zinc diet had significantly slower metabolic rates. When they took a zinc supplement (25 mg) for 20 days, their metabolisms jumped to higher levels than before they followed a low-zinc diet. A recent study from Andong National University (South Korea) showed that zinc deficiency lowered levels of leptin, a hormone that keeps metabolism elevated and hunger suppressed.

>> Combine them like this: Take about 1,000 mg of calcium and 200—400 mcg of selenium per day with food. The best way to take zinc is as ZMA on an empty stomach before bed to provide 30 mg of zinc and insurance against slow metabolism syndrome.


6 AMINO ACID BURN: GLUTAMINE AND ARGININE
Amino acids are the building blocks of protein, and a few provide potent anabolic effects. But did you know that some also have impressive fat-burning properties? Glutamine and arginine are two such amino acids, and their fat-burning effects are magnified when they're combined.

Research shows that glutamine can increase fat-burning and metabolic rate. In a study from Iowa State University (Ames), test subjects who took glutamine with breakfast increased the number of calories and amount of fat burned for energy compared to when they took an amino acid mixture (glycine, serine and alanine). In a follow-up study from the same lab, scientists showed that glutamine taken before exercise resulted in more calories being burned than when subjects took the aforementioned amino mixture. In addition, glutamine is effective at boosting GH. While GH is very anabolic, it also works to increase lipolysis, which frees fat from fat cells.

Arginine's ability to boost nitric oxide (NO) levels is well known, but that same property also makes it a quality fat-burner. Research shows that NO can increase fat-burning due to its ability to enhance lipolysis. With the greater metabolic burn from glutamine, the freed fat is much more likely to be burned for fuel. Also, arginine increases GH release, which also enhances lipolysis. Confirming arginine's ability to improve fat loss is a 2007 study from the University of North Carolina (Wilmington) that showed that female athletes who supplemented with arginine for four weeks lost bodyfat and simultaneously gained muscle mass without otherwise changing their dietary intakes.

>> Combine them like this: Take 5—10 grams of glutamine with breakfast, before and after workouts and before bed. Take 3—10 grams of arginine (as L-arginine, arginine alpha-ketoglutarate, arginine ketoisocaproate, arginine mallate or arginine ethyl ester) 30—60 minutes before breakfast, 30—60 minutes before workouts, immediately after workouts and 30—60 minutes before bed.

7 POTENT PROTEIN: WHEY AND SOY
You know the importance of using protein powders for stimulating muscle growth, but did you realize they can also encourage fat loss? Using whey and soy protein powders to supplement your protein needs is a great way to shed bodyfat while maximizing muscle growth.

Several studies show that bodyfat loss is enhanced when the diet is supplemented with whey protein powder. One major reason for this may be due to whey's ability to significantly decrease hunger. A study from the University of Surrey (UK) found that subjects who drank a whey protein shake 90 minutes before eating a buffet meal ate significantly less food than when they drank a casein protein shake. The reason for this appears to be the 60% greater rise in the hunger-blunting hormones cholecystokinin and glucagonlike peptide-1 following whey ingestion.

If you're up on your protein information, you know that soy isn't just a protein for women—it has numerous benefits for male bodybuilders. One is enhanced fat loss. Research from the University of Illinois (Champaign-Urbana) has discovered that soy protein contains peptides (small proteins) that influence the brain to keep your resting metabolic rate elevated to help burn more bodyfat, as well as decrease hunger to help you eat fewer calories throughout the day.

>> Combine them like this: Immediately before workouts, drink a shake containing 10 grams each of whey and soy proteins. Right after workouts, drink a shake containing 20 grams each of whey and soy protein powders. In between meals, snack on a shake containing 10—20 grams each of whey and soy proteins.


8 HUNGER HELPER: GLUCOMANNAN AND 5-HTP
Face it: To get lean, you have to drop calories and carbs. But one problem with this solution is the hunger that comes with it. The good news is that some supplements can help keep hunger at bay.

Glucomannan, a soluble fiber derived from the root of the konjac plant, absorbs a large amount of water in the digestive tract, causing you to feel full. One study from the University of Connecticut (Storrs) found that subjects who supplemented with glucomannan lost significant amounts of weight and fat whether or not they exercised.

For some guys, dropping carbs is a difficult task. Serotonin levels tend to dip when dieting, especially with a lower carb intake. This makes carb cravings come on strong, especially at night. 5-Hydroxytryptophan (5-HTP) is what the essential amino acid tryptophan gets converted into before it forms serotonin and melatonin in the body, which will help curb your carb cravings and relax you before bed. One study from the University of Rome found that obese subjects who took 5-HTP ate fewer calories per day and lost 11 pounds in 12 weeks; test subjects who took a placebo reported that they had difficulty limiting their food intake and lost only 2 pounds.


>> Combine them like this: Take 1—2 grams of glucomannan before meals and 50—300 mg of 5-HTP in the evenings.

9 FATTY ACID BURN: CLA AND FISH OIL
Twenty years ago, when everyone was stressing the importance of a low-fat diet void of all kinds of fat, the term healthy fat was virtually unknown. Back then, doctors, scientists and nutritionists recommended staying away from nuts, avocados, olive oil, salmon and many of the other fat sources we now know we should include in our diets. Suggesting that taking fats can help you drop fat may still seem paradoxical to some, yet the following two fat sources will do just that when taken as directed.

Conjugated linoleic acid (CLA) has been proven in numerous clinical trials to help shed bodyfat while adding muscle mass as well as boosting strength. One way that CLA works is by inhibiting lipoprotein lipase, an enzyme found around fat cells, where it picks up fat from the circulation and stores it as bodyfat. One study found that subjects who supplemented with CLA for six months without dieting or exercising lost more bodyfat (with the majority coming from the waist) than those who took an equal amount of olive oil. The CLA group also managed to gain muscle mass without exercising. Another study, from the University of Saskatchewan (Saskatoon, Canada), reported that subjects who took CLA while following a weight-training program lost more bodyfat and gained more muscle mass and strength without dieting than subjects who took a placebo.

Fish oil contains the essential omega-3 fatty acids that are now known to be beneficial for burning fat. One of the main mechanisms is through omega-3's conversion to beneficial prostaglandins, hormonelike substances that can promote thermogenesis. A study from Virginia Commonwealth University (Richmond) found that omega-3 fatty acids also help prevent dietary fat from being stored as bodyfat.

>> Combine them like this: Take 2—3 grams of CLA and 1—2 grams of fish oil with breakfast, lunch and dinner.


COMBINING THE COMBOS
Although choosing one effective fat-burning combination from our list will help you shed fat, you can combine the combos for additive results. Your best bet is to employ all nine combinations if you can afford it. We suggest you start with the simplest ones such as Combos 2, 4, 5 and 9. Try them for several weeks, then add other combos one at a time such as Combo 3, then Nos. 1, 6, 7 and 8 if needed. Along with training and diet, it should all add up to one great physique.

BEGINNER'S SUPPLEMENT STACK

Getting back into the gym - or into the gym for the first time - in '09? Take this stack with you to get off on the right foot.

Millions of people across the country use the New Year to renew, or begin, their commitment to fitness. Getting to where you want to go physique-wise will require the right workout program and a strict adherence to diet. But yoau can also look to certain supplements to help bolster your efforts.

Not all supplements are great for beginners, since efficacy can depend on how clean your diet is to begin with. So make sure you straighten out your eating habits before shelling out dough for this stack.

One supplement, in particular, is most effective for people starting out. Research has shown that HMB, or B-ydroxy-B-methylbutyrate, works particularly well for beginners, helping to add strength and mass very quickly. This will help you build a solid base that you can use for the rest of the year.

Whey protein, a staple for any gym rat, is perhaps more critical for beginners who tend to experience more muscle soreness at the outset of a program. Beginners also have the most potential for growth and quick-digesting whey protein helps to flood your muscles with the necessary amino acids for rapid repair. Pre- and post-workout doses help ensure that your body is getting the fuel it needs when it needs it most but it can also be used to bolster your protein intake throughout the day as a meal replacement.

The rigors of a new routine also rapidly deplete the body of minerals, which is why a multivitamin/mineral is crucial for maintaining energy levels and immunity. After all, you can't train hard if you're sluggish or sick.

Capping off the beginner's stack is arginine, which helps to boost blood flow, strength and recovery in lifters of all experience levels.

Try using this stack for the first few weeks of 2009 to speed you on your way to your best build ever.

Supplement                                        Dose

HMB                                                     3-6 grams 2-3 times per day with meals

Whey protein                                      20 grams immediately preworkout; 40-60 grams post-workout

Multivitamin/mineral       1-2 times daily with food

Arginine                          3-5 grams 30 minutes preworkout and post-workout