Archive for June, 2011

T.U.G Fitness Challenge: Basic Nutrition


What I've learned in all of my studying and research on nutrition is that simple is best, or less information is more. That being said, I never advise clients on caloric intake, but rather STRESS portion control. Truth is most folks either won't keep up with calories for long or just don't want to deal with it at all. The simplest way to put is that you should eat 5 to 6 times a day. Your body needs energy to burn fat, and it also helps to keep your metabolism (the rate at which your body burns fat) high and steady. The less you eat the more your body believes you're starving and it will store energy from the meals you do eat for later, this "energy" is fat.

So if you want to burn fat, EAT, but eat a portion of protein and a portion of carbohydrates for as many meals as possible, and be sure to add a serving of vegetables to at least two of your daily meals. A portion is approximately the size of your closed fist or the palm of your hand. I use the chart below, which comes from Bill Phillips Eating-for-LIFE Program, to keep it really simple.

(click to make larger)


– If you are looking to build muscle, try 1 1/2 – 2 portions of protein for at least two meals, and make high quality protein shakes a part of your snacks.

– You should consume at least 10 cups of water a day (not 8).

– Plan your grocery list and meals in advance. The bulk of your groceries should be from the perimeter of the store and not from the shelves. Shelved food is usually processed and loaded with preservatives. You want to eat your food as close to its natural state as possible.

Starvos and CoolSculpting by Zeltiq for the T.U.G Fitness Challenge.


Chart Close-up below CONTINUE READING MORE >>>

T.U.G Fitness Challenge Spring 2011, Week 1

Today we're leaving behind our crazy eating habits and committing to working out on an almost daily basis. Now of course many of you are already hitting the gym 6 days a week, benching 350, walking around swole or lean (whichever you were going for), and you eat damn well for your fitness goals… well, if that's you then maybe you can go even harder during T.U.G's Fitness Challenge Spring 2011. Or even better than that, you can comment/tweet/facebook about your fitness goals, eating habits, and personal workout routines to help others with similar body types and goals. 

So here's our T.U.G Fitness Challenge Breakdown again

1. Commit to one or more small fitness/health change

2. Maintain a daily routine of "quicky" morning calisthenics

3. Complete our focused weekly workouts to Lose Fat, Build Muscle, or Combo (lose fat and build muscle)

LSU graduate, former athlete, and fitness trainer Starvos will be bringing us weekly workouts to burn fat, gain muscle, or both for the next 3 weeks. He knows a little about it all as he went from a 300+ pound lineman, with essentially no definition to a trimmer, body-building fanatic during college. 

His workouts are straight-forward, easy to learn, and don't require going to the gym… so you can easily complete them at home–check out the first workout below. But first, lets go over this weeks Health Change. (Since we started the first week midway through, I'll make the first health change rather easy…) 

WEEK 1 Healthy Change: No more fast foodSo no more #1's, 2's or 3's… if you have to eat out make it Subway, Quiznos, Smoothie King, or something along those lines. Yes, many fast food joints have "healthier options", but for some people it's too tempting and they end up ordering a grilled-chicken sandwich PLUS an order of large fries. So don't even tempt yourself… either cook at home, eat at a restaurant that offers many healthy options, or make the local sandwich shop and smoothie joint your "new fast food" spots.


The Urban Gent Frappuccino + Starbucks Giftcard Giveaway

Starbuck's asked us to create our own custom Frappuccino in celebration of their new "What's Your Mix?" application/competition– which allows you to create a frappuccino anyway you like it. So we created three: "The Urban Gent Classic", "The Urban Gent MochaMint", and "The Urban Gent's Girlfriend"…

The Urban Gent Classic Frappuccino is exactly what a man order's: venti, espresso shot, a mixture of caramel, chocolate, and vanilla– three classic flavors to keep things timeless… just like The Urban Gentleman

How to order: Venti, Ice, 2%, 1 Shot, 2 Pumps Caramel Syrup, 2 Pumps Mocha Sauce, 1 Pump Vanilla Syrup, Whip Caramel Drizzle Mocha Drizzle, 1 Pump Frappuccino® Roast Frappuccino Blended Drink

We'll also be giving away FIVE (5) $25 Starbucks giftcards. So if you're a frappuccino or Starbucks lover be sure to enter to win. You'll be able Create-Your-Own at, then you can order a round for you and your friends with your $25 giftcard. (All the winners will be announced this weekend).

To win: Follow on Twitter, Fan on Facebook, and/or sign-up for T.U.G Mail. Then simply comment or retweet. And as always the more ways you enter the higher your chances of winning. (winners are chosen via

Check out our custom "The Urban Gent MochaMint" and "The Urban Gent's Girlfriend" blends below… CONTINUE READING MORE >>>

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