The male half of TMC has not been “working” since January 8th.

In that time period he’s had some time to focus on his training and most importantly his diet.

He recently was in San Francisco investigating some new technologies and while there met with his good friend Mike Cernovich (to be featured in a blog soon) at World Gym in San Francisco for an awesome training session.

It was the culmination of 10 Days of Militant Cardio and Dieting and some photos were snapped.

We’ll be writing about the 10 Day Program in a future blog.  Let’s just say it works big time!  Possibly better than anything we’ve ever done previously.  (It’s brutal though and not for everyone)

Here are some of the photos.

Jay has never been leaner.  Weighing in at an all-time low of 187#’s.

Stay tuned for an update from Amanda (The Genesis of a Female Fitness Competitor). She is less than 3 months away from her first show and you won’t even believe what she looks like. 

We also will have an incredible article on Caloric Restriction and Intermittent Fasting from Mike Cernovich.  Mike presents some amazing new studies and information that is way beyond cutting edge.  You won’t want to miss it.

<HINT-HINT>Some of these pictures are the results of his program.

Stay tuned.

MIHWCS

The Muscle Couple is really excited at the progress of Anhski.   Today was the 10th day of cardio and her new diet.

She is making some amazing strides and Daddy is very proud of her.

It’s not easy to raise two little daughters and still find time to exercise and stick to a diet.

Check her out!

Stay tuned for a “diary update” from her.

Have a great weekend!

MIHWCS

The Muscle Couple has been using this new Optimum Nutrition 100% Casein Protein flavor for about 3 weeks now.

We love it!

It tastes great and is perfect with a tablespoon of peanut butter blended together right before bed.

We recommend this product highly for supplemental casein protein.   For a refresher on the types of protein to consume and when, read our 3 part article “Protein for Dummies“.

You will also find these articles  at Gymtechnik.com

Stay tuned for an update from Anh after 10 days of dieting and cardio.

MIHWCS

Many people have been requesting some video’s of our current Rest Pause Training Program.

As requested, here are 4 recently made ones.

Assisted Dip Machine

Pull Down Machine

Standing Lateral Raise Machine

Seated Shrug Machine

Stand by for the first week update from Anh with pictures.

There appears to be a noticeable difference after only 7 days of cardio and dietary restriction.  She won’t begin weight training for another week.

MIHWCS

The Muscle Couple is always looking around at the beginning of every year for new and exciting breakthroughs in the supplement industry.

We think we found one worth mentioning.

P28 High Protein Bread

Check out the Nutritional Label and you will see the protein grams are greater than the carbs.   A big positive in our eyes.

It also lists ingredients from oats, flaxseed, sunflower seed and millet and contains a solid blend of omega-3 EFA’s.   It’s cholesterol free and a good source of fiber as well.

We see this product as a great source of carbs and protein as a pre or post workout snack.   You can obviously also get additional protein when making healthy sandwiches adding leans meats like Turkey or chicken.

TMC envisions eating this toasted with Egg White in the morning.  Yumm.

You can order it at the link above.  We also assume it is/will be available at supplement discount sites online.

Feel free to leave comments on the blog letting us know what you think of the product.

MIHWCS

The Muscle Couple is happy to see Anh motivated and excited to to get her pre-pregnancy figure back.

Here is her current:

Diet-Abs and Cardio Routine:

• 8AM-1 VPX Meltdown
  

• 8:30AM-Cardio for 30minutes (Stairmaster at Gold’s Gym or Stationary Bike @Home)-Moderate Intensity for first two weeks)

• 9AM-Protein Shake with Udo’s Oil (30gms Protein with 14gms Fat Udo’s Oil)

• 11:30AM-1 VPX Meltdown

• 11AM-Breakfast-Egg Whites with turkey and spinach/ or Oatmeal with Whey Protein(25-35gms P, 40gms C, 10gms F)
• 2:45PM 1 VPX Meltdown

• 3PM-Muscle Milk Lite (20gms P/9gms C/5gms F)
  

• 6-7PM-Dinner-Lean Protein with green veggies/salads (25-35gms P/30-40gms C/20-25gms F (EFA’s hopefully)
  

• 8:30PM-Abs(Hanging Leg Raises or Lying Contracted Rectus Crunches)

• 10PM-Muscle Milk Lite or Oatmeal with whey protein (20gms P/5gms F/25gms C (if Oatmeal)

Currently Anh weighs 118 pounds.

Her ideal weight is about 110 pounds(lean and toned)

Target Macronutrient %’s Daily:

Protein: 120-140 gms

Carbs: 130-150 gms

Fat:  45-60 gms

Total Kcals Targeted Per Day

1480-1500

12.62 kcals per pound of bodyweight

As her cardio becomes more intense and she adds resistance training we’ll add protein and kcals in the form of “The Muscle Couple Mix” when training.

In the next installment we’ll detail her Vitamins and Supplements and also her “normal day” taking care of Alexandra and Gabriella.  We’ll also attach some photos of what she currently looks like.

MIHWCS

The Muscle Couple is very exited to see Anh return to her pre-pregnancy form again.  Officially she got the go ahead from her OB and she resumed light cardio training yesterday.

Our goal is to completely chronicle her return:

• Before Photos
• Current Photos
• Diet
• Supplements
• Cardio
• Weight Training
• Photos and Videos documenting the transformation
• Her Diary

Here are photos of her the night before she gave birth (December 16th, 2009).  (And yes we’re showing you her in her bathing suit so everybody can see full details of her skin/body/physique etc)

Tomorrow we’ll show photos of how she looks “right now”.

After that we’ll provide her current cardio routine, diet and supplements.  She won’t resume focused resistance training for at least 3 weeks why she builds up her endurance and core strength again.

Thanks for following.  Feel free to leave questions on the blog about anything relating to her quest.

MIHWCS

The Muscle Couple hit up the LA Fit Expo on Saturday January 23rd and we took a lot of photos.

We snapped some shots of some celebs and also took shots of booths we thought offered true value in either their product or their message.

We are going to do a couple of separate blogs on some of the new products/clothing lines we checked out in the very near future.

We also recently purchased a new Panasonic Lumix Digital Camera and we are FLAT AMAZED at the Clarity-Resolution and Brilliance of the Pictures.

We highly recommend our camera for anybody looking for something under $300 that shoots Hi Def Digital Video(with zooming capability in High Def) and takes the best quality pictures possible as good as higher end Canon’s and some lower end XLR’s.

For now enjoy some of the photos.

Momski Holding Gabi @ The Fit Expo

Gabi is Having a Grand Time!

The Incredible Hulk is in his 60's and looks AMAZING! Still ripped.

Anh and Ironman Magazine's Lonnie Teper

Daddy and Gabi taking in the scenery.

Marcus's Arm is bigger than Gabi!

The Gracie Brothers- Mixed Martial Art Masters at the Champion Nutrition Booth

TMC is Back in Action!

MIHWCS

The female half of The Muscle Couple begins her journey back to “super mo(m)-del” condition on Monday.

Before we start revealing her”Before Pictures”, I thought it would be inspirational to see herself from photos of 11 months ago.

These establish a solid benchmark she is focused to improve upon.  Nobody is rooting harder for her than Daddy. 

Make it happen wifey!

March 24th, 2009

MIHWCS

The Muscle Couple has received lots of requests from readers asking what my training partner Greg Gastelum is eating and when to have gained so much muscle mass in such a short time while utilizing Rest Pause training.

To provide the requested data, I’ve enclosed Greg’s own thoughts on the matter:

From: greggastelum@yahoo.com
Date: January 21, 2010 11:26:05 PM PST
To: musclecouple@gmail.com
Subject: Greg’s Diet

IMO, most people don’t know the importance of a what a diet is and the importance of how it influences your fitness goals.

80% of what you want your body to look like will come from your diet

20% is what you do in the gym

<TMC comment>Greg knows of what he speaks. 

Don’t get me wrong. Formulating a workout program and following it on a consistant basis is essential, but your diet is where the majority of results will be acheived. Each individual needs to figure out what their realistic fitness goals are and create a diet and workout program geared towards those goals. Diets and workout programs go hand in hand.  Whether its gaining, losing, or maintaing weight, you should identify what to expect in terms of your body and the changes it will go through during any of these phases of dieting.

My particular diet at this point in time is geared towards gaining size. “A gaining phase” that consists of 3-4,000 calories a day.

Every “real food” meal and protein shake consists of 60-70 grams of carbs 30-40 grams of protein and 20-25 grams of fat(EFA’ as often as possible)

I always have at least 3 “real food” meals a day. What I mean by “real food” is not protein shakes or protein bars. Real food is always best due to the body having to break down and metabolize the solid food which ultimately improves and speeds up BMR.

I only use protein shakes under the following conditions:

when I don’t have time for a real meal,

immediately after I finish a workout and want protein and carb nutrients to be absorbed quickly to replenish muscle glycogen,

or if I’m just too full from my previous “real food” meal to eat another.

Most people who are serious about training eat 6 meals a day consisting of 3 “real food” meals, and 3 meals consisting of protein bars or shakes.

Everybody wakes up and goes to bed at different times, so a general rule of mine is to eat every 3-3 1/2 hrs from the time of waking up, except after your post workout shake where u ideally want to eat a “real food” meal 1 -1 /2hrs afterwards.

GREG’S TYPICAL DIET DAY

7:15-7:30am. Due to the bodys “fasting” period during sleep, I have a protein shake as soon as I wake up for quickest absorbtion.

9:15am “real food” meal

12-12:30pm I have a protein shake/bar or if possible/willing/able to have a “real food” meal.

3:30-4:00pm “real food” meal.

5:30pm. Workout. I usually have a small protein shake (a shake consisting of half the carbs, proteins, fats)  before my workout. Essentially The Muscle Couple Mix

7:15pm post-workout shake.

830pmish “real food” meal.

11:30pm shake w casein type protein due to its slow absorbtion properties, then go to bed.

As you can see for yourself, Greg truly understands proper nutrition and is doing a great job with his diet.  It will be very interesting to see how much more improvement he makes over the next 2-3 months.

Feel free to ask questions or leave comments on the blog for Greg.  We will make sure he replies to any question relevant to his diet and exercise program.

MIHWCS