5 Perfect Protein-Packed Gym Snacks- Excerpt from Men's Health Magazine

The muscle-building ideal is 20 grams of protein, half before and half after your workout. Bring these convenient snacks to the gym to fuel growth.



1) Chicken or Tuna (3oz)
14-22 grams protein
66-100 calories

Wrap one of these standbys in a piece of bread. Four slices of chicken or turkey provide 14 grams of protein, while half a can of tuna has nearly 22 grams.

2) Eggs (3)
19 grams protein
232 calories

They're still incredible after all these years. Hard-boiled eggs are most convenient, but it's also easy to scramble a few in the a.m. and scoop them into a microwavable container. Don't sweat the fat: It's healthy and filling.
3) Chocolate Milk (2%) 16 oz.
About 17 grams protein
333 calories

Refresh and rebuild at the same time. A study in the Journal of the American College of Nutrition shows that chocolate milk may be the ideal post workout beverage for building muscle.

4) Whey Powder (30g)
24 grams protein
110 calories

This milk-derived product continues to rule the gym. Mix it with milk instead of water if you want a bit more protein. Try Nitrean; it has whey isolate for quick absorption, and casein, which is digested slowly.

5) Greek Yogurt (5.3 oz Container)

15 grams protein
80 calories

Greek-style yogurt is a lifter's dream: It's easy to carry and packed with protein. Skip yogurts with fruit and sugar; to add flavour, drop in a few berries or nuts.

Gym Pet Peeve!

Okay, I gotta vent! I run into this ALL the time and today it really got to me..


I go to the gym everyday, I believe in gym etiquette, and I think we all should respect one another while there. We all need to use the machines, we all need to get out workout done, and some of us have a time limit. What ticks me off is when ppl insist on sitting on the machines between sets, for what seems like forever!  Or get annoyed when I ask if I can jump in between sets...you don't own the freaking machine or bench or whatever PAL! This goes along with those people (mostly punk ass little boys) who seem to think they own the gym and everything in it. When they aren't hogging the machines they spread out the benches in the free weight space and make sure two or three of them use all the equipment then stand there chit chatting, texting, or worse just wandering around in small circles like lost puppies, wasting time and making it virtually impossible for anyone else to get into that area! ARRRGGGG!


okay..done venting..but seriously...I go to the gym, I superset, I don't sit or stand around in the way of others, I always allow others to share the machines, and most importantly I wipe off the machines EVERY time! I guess to expect others to treat you and the space with respect would be like expecting all the drivers on the road to know the rules...HAHAHA....another pet peeve...but that I will save for a different post!


I am glad that tomorrow's workout I can do at home....(which is difficult in itself in many ways)


Happy Lifting! Train smart..eat clean!
Ciao