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Monday, January 31, 2011

Frozen Chocolate Banana Protein Shake

If you like chocolate and bananas then this is the recipe for you! Very tasty and delicious!

•Frozen Chocolate Banana

12 oz. Water
4 to 5 ice cubes
1 banana
1 tablespoon heavy cream
2 scoops chocolate protein powder (I recommend Magnum Nutraceuticals Quattro, Chocolate Love)

Post what you think of this tasty treat!

Here's to a new you!
Matthew Eubanks
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Sunday, January 30, 2011

A Delicious Mocha Protein Shake

When I tried this recipe my mouth was in heaven! This is one of my all time favorites!

•Mocha Shake

6 oz. water
4 ice cubes
2 tablespoons heavy whipping cream
6 oz.. coffee (You may use 12 oz. coffee and no water for an extra pre-workout or morning kick!)

2 scoops chocolate protein powder (I recommend Magnum Nutraceuticals Quattro, Chocolate Love)

Give this one a try and I know you will love it!

Here's to a new you!
Matthew Eubanks
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Saturday, January 29, 2011

Chocolate Peanut Butter Supreme Protein Shake

I wanted to share a protein shake recipe with all of you. I have tried this one myself and loved it.
Chocolate Peanut Butter Supreme
12 oz. water
4 ice cubes
1 tablespoon heavy whipping cream
1 tablespoon natural peanut butter
2 scoops chocolate protein powder (I recommend Magnum Chocolate Love)

Got a recipe you wanna share with me? Send me an email and I'll post it up for you!

Here's to a new you!
Matthew Eubanks
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Thursday, January 27, 2011

2 Ingredient Pumpkin Cookies

This is another recipe I wanted to share with you all. My lovely wife, Shelly, made these treats for me and the kids. We ate every last one of them. They are very good!

Ok these are definitely not a "clean food", however they are low in calories and fat and full of good-for-you pumpkin. I still have a family to feed, so even tho the kids aren't eating "clean" like I am, I like to give them healthier options and they love these!

Sweet Pumpkin Goodness!
2 Ingredient Pumpkin Cookies
Makes 30 cookies

Please Note: The can of pumpkin in the picture is a 29 oz. can. You do NOT want to use this much. Only 15 oz.).
My store didn't have small cans so I used half of the large can.
1 (18.25 ounce) package spice cake mix (if you can find low-sugar, even better)
1 (15 ounce) can solid pack pumpkin
  1. Preheat oven to 350 degrees F. Grease cookie sheets. (I use stone sheets so no greasing needed)
  2. In a large bowl, stir together the cake mix and pumpkin until well blended.
  3. Drop by rounded spoonfuls onto the prepared cookie sheet (I use a cookie dough scoop).
  4. Bake for 18 to 20 minutes in the preheated oven.
  5. Allow cookies to cool on baking sheet for 5 minutes before removing to a wire rack to cool completely.
Scooping out the dough
You can add mini chocolate chips or chopped walnuts or pecans to the batter before cooking. Remember when doing this, it does change the nutritional information.

Nutritional Information:
Per Cookie
Calories 78
Total Fat 2.2g
Saturated Fat 0.8g
Sodium 150mg
Carbohydrates 13.7g
Dietary Fiber 1g
Protein 0.8g
Sugars 8.16g

Here's to a new you!

Matthew Eubanks
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Fresh Tomato Basil Flatbread

I wanted to post a recipe my wife posted on her blog. I have had the pleasure of tasting this delicious recipe myself and have to say that I totally love it. I hope you enjoy it as much as I did!

Here is an amazing flat bread recipe that I have been wanting to share with you for awhile now. I finally sat down today and typed it all out. It's so delicious and although it isn't pizza, it defiantly satisfies my pizza craving, without all the added calories and fat. It's great served as a meal with a side salad or cut into even smaller pieces and served as an appetizer.

The recipe below is listed in 2 parts (the basic dough and the complete recipe).

Cut into appetizer size
Basic Flat bread Dough
Makes 6 servings

This is the base dough used for my Fresh Tomato Basil Flat bread. This makes enough dough to make 2 13x5 flat breads. You can make them both now OR freeze ½ for later.

1 cup warm water (110º to 115º F)
1 tsp sugar
½ tsp active dry yeast
4 tsp extra virgin olive oil
1 tsp salt
½ tsp ground pepper
1 ¾ whole wheat flour
¾ to 1½  all-purpose flour
Olive oil non-stick cooking spray


  1. In a large bowl, stir together the warm water and sugar until sugar dissolves. Stir in yeast. Let stand about 10 minutes or until foamy. Stir in oil, salt and pepper. Stir in whole wheat flour and as much of the all-purpose flour as you can. 
  2. Turn dough out onto a lightly floured surface. Knead in remaining all-purpose flour for about 6 minutes. Shape dough into a ball. Place in a lightly greased bowl; turn once to grease surface. Cover; let rise in a warm place until double in size (about 1-1¼ hours).
  3. Punch dough down. Divide into 2 equal parts.

Dough before toppings are added.

Tomato Topping Ingredients (for 1 flat bread):
¼ tsp Italian seasoning
1-2 pinches salt
1-2 pinches black pepper
1-2 gloves garlic, minced
3 tsp sun-dried tomato pesto (see image below)
1-2 medium plum tomatoes, thinly sliced
¼ cup 2% shredded cheese (I used mozzarella)
2 tbsp snipped fresh basil

  1. Prepare flat bread dough (directions above)
  2. Preheat oven to 450º F. Use a baking stone for best results.
  3. On a lightly floured surface, roll out 1 portion of the dough into a 13x5-inch rectangle. Transfer to baking stone. 
  4. Top dough with salt, pepper, and minced garlic.
  5. Spread sun-dried tomato pesto evenly over dough
  6. Arrange tomato slices on top. Sprinkle with cheese. 
  7. Bake for 10 minutes or until flat bread is browned on edges. 
  8. Just before serving, sprinkle with fresh basil.  (I added basil both before and after cooking but I suggestion just adding it after)

Ready to go into the oven!
The above "tomato topping" ingredient list is enough for (1) 13x5 flat bread. If you are making 2, then you will need double the amount of ingredients. Since the dough recipe makes enough for 2 flat breads, I usually cook one at a time and freeze the other half. To freeze, wrap the dough in saran wrap and place in a covered container and freeze for up to 1 month. When ready to use, simply defrost at room temperature for about 2 hours.

Hot out of the oven! Yum!

This is the sun-dried tomato pesto I use. It has around 250 calories per ¼ cup, which seems high but remember you are only using 3 tsp. If you can't find this brand, just look for one with a similar calorie count.

Nutritional Information:
Per serving, based on 6 servings total

Calories 140
Fat 2.5g
Sodium 276mg
Carbohydrate 20g
Fiber 2.8g
Sugar 0g
Protein 1.6g

This is so low in calories and fat, you could even have more then 1 serving! :)

I'm going to experiment with other toppings to use the flat bread next time I make it. I'm thinking a really good low-calorie chicken Alfredo sounds yummy! I'll be sure to post any new recipes I come up with! If you have any suggestions for a topping, please comment on this post and let me know.

Here's to a new you!
Matthew Eubanks
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Over Training... is it happening to you?

What exactly is over training? Well, by definition it means "A state of chronic decrement in performance and ability to train in which restoration may take several weeks, months or even years." So, are you over training and if so how do you know? And most importantly, how do you fix it?

First of all lets discuss the common signs of over training. Here is a list of the most common symptoms of over training.

Chronic Fatigue
Sore Joints and Muscles
Lack of Ability to get a Pump
Lack of Desire to Train
Strength Loss
Lack of Appetite
Weight Loss
Sickness- Constant Runny Nose
Moody - Mood swings
Lack of Sex Drive

As you can see the list has quite a few symptoms, most people have no idea what over training is and what the signs are so the list above should be a huge help.

Here are some of the most common mistakes that most people make that lead to over training:

Train Everyday: We all love the pump we get from a workout. It is a very addictive feeling and often leads us into the world of training to much. Training results in microscopic tears in the muscles that will only recover and grow when you have rested and given your body the proper nutrients it needs outside of the gym. If you don't spend enough time outside the gym resting and eating properly your body will never recover and make those gains you've worked so hard for.

Train Muscles Too Frequently: I would dare to say that 99% of those that are new to training hit chest and arms way too much and way too often. In their quest to have a huge chest and big ol'GUNS they train them all the time. Without adequate recovery time outside the gym your muscle size and strength will not increase and in the case of an over trained muscle most of the time it will atrophy or lose strength and size. Give your muscles at least 72 hours of rest before hitting them again.

Too Many Sets Per Muscle Group: More does NOT equal better. MORE does not equal faster results. You need to know what the basics are, a baseline. A baseline for the average natural lifter for the amount of working sets for the main muscle group:

Legs (Hams/Quads) 12-15 Working Sets
Back 12 Working Sets
Chest 10-12 Working Sets
Shoulders 9 Working Sets
Biceps 4-6 Working Sets
Triceps 4-6 Working Sets
Calves 4-6 Working Sets
Forearms 2-4 Working Sets

To better explain lets use shoulder. It says 9 working sets. What that means for example is take 3 exercises and preform 3 sets of each exercise. Based on your goals the reps will vary.

Improper Nutrition: There are some staples about your nutrition that you need to know to make sure that your body is getting the right fuel to recover and make muscle gains. A quality balance of Protein, Carbs and Fat are essential and can not be overlooked! You have increased your activity level in the form of proper weight training so now your body needs the proper amount of protein, carbs and healthy fats to recover and grow from those workouts. Bad nutrition equals bad results in the gym.

Lack Of Sleep: Nothing will affect your recovery from a hard workout and send your body into over training mode faster than a lack of sleep. When you sleep your body releases most of its human growth hormones (HGH). HGH is a critical hormone in the recovery process and without adequate HGH your body is missing out on a very important hormone for the recovery and growth. I cant stress enough the importance of a good nights sleep! We do not grow in the gym we grow while we sleep/rest.

Improper Training Split: Most trainers think that they have hit a sticking point or Plateau but actually they have been over training muscles because of a lack of knowledge on how to make an effective training split. When making your own training split you have to realize, direct training of some muscle groups results in the indirect training of others.

For Example:
When performing any kind of press for chest you are directly working the pecs but indirectly working your triceps.

When performing any kind of pulling exercise for your back you are directly working the back but indirectly working your biceps and forearms.

Dead lifts recruit your entire back but indirectly recruit your legs and forearms and Squats recruit all leg muscles but also indirectly recruit your lower back.

Now you're asking yourself "How do I create an effective training spilt and make sure that I don't fall victim to over training my muscle groups?" Muscle groups, which are indirectly trained by another muscle group should never be worked the day before or after that muscle group. For example: Triceps should never be trained the day before or after chest or shoulders. It is fine to train them in the same workout because once you are done training both muscles will get adequate time to rest, recover and grow.

Here is a basic sample training split:

Day 1: Chest/Triceps
Day 2: Back/Biceps
Day 3: Legs/Calves
Day 4: Shoulder/Arms
Day 5: Off
Day 6: Off
Day 7: Repeat

It is crucial that you design a workout based on your goals and follow the guidelines above. To much can and often does equal to very little gains. A good routine, a solid diet and proper sleep will help you recover and feed those muscles and prepare them for the next workout.

Have you experienced over training? How did it affect you and how did you correct the problem?

Here's to a new you!
Matthew Eubanks
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Wednesday, January 26, 2011

Top 5 Best Back Exercises

Have you ever wondered what the BEST exercises were for your back? Which exercises are the best for adding width and thickness? I wanted to share my findings on this subject with all of you. This will take a lot of the guess work out of your back training!

5. Lat Pulldowns

Research has shown that grip width, rather narrow, wide or medium, is not a factor in recruiting muscle fibers, and pulling it down in front is far more effective than behind your head (which by the way is very dangerous and can cause rotator cuff damage when combined with other exercises.) This movement hits the bulk of your latissimus dorsi which is responsible for increasing the appearance of back width. Adding a pause for 2 or more seconds to the negative or rising portion of the lift will also go a long way in recruiting muscle fibers. A nice little BURN for you. This movement doesn’t do much for back thickness though.

4. Deadlifts

Dead lifts are one of the best back exercises for increasing strength and trunk stabilization which will aid you in your efforts for every other lift. Dead lifts are hard work and are usually done at the end of a workout.
3. Bent Over Barbell Rows

The proper form for this movement is to bend your knees, keep your chest and head up, but lower your trunk to below 45 degrees. The weight should be light enough for you to raise the bar as high as the upper part of your abdomen. It will activate your lats, rhomboids, traps etc. The Barbell Row is a solid back exercise and will add some nice size to your back.
2. T-Bar rows

Look at any back training videos from any great bodybuilder and you’ll notice that their weapon of choice for adding back thickness is the T-bar row. It is far superior to any other exercises in terms of activating your mid-lower traps, rhomboids, and inner lats. It also hits the rear dealts and nothing compares to it for adding thickness.

1. Pull-Ups/Weighted Pull-Ups

Thats right! This is one of the oldest and most undisputed kings of the back exercises. There are many variations to this exercise but the proper form that makes it king is with a pronated grip using your own body weight with added weight if possible. The pull-up is king of all back exercises, and is considered by many as the best back exercise, period. No other exercise will fry your lats like a pull up!

These are the back movements that I found to work best for me. What types of exercises for back have you found to work really well? Please feel free to share the information here with me.

Here's to a new you!
Matthew Eubanks
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Sunday, January 23, 2011

New Design of Body By BB2K

Welcome to the New Design of "Body By BB2K"!

I am really liking the "new look" and I hope you do as well!
I will be adding a few new sections over the next couple weeks! Please bare with me as I work out all the kinks and get all the new features added! In the meantime, please feel free to look around, there is plenty of information to be found.

If you have any comments or suggestions please let me know.
Thanks you,

Here's to a new you!
Matthew Eubanks
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Saturday, January 22, 2011

Muscle Building Meals!

Are you just not sure what to eat for Breakfast, Lunch, Dinner? Snacks? Well, this information should really help you get started. Keep in mind that you may have to tweak portion sizes to fit your bodytype and goals. The following meals are about as "for everyone" as it gets. So sit back and enjoy the info and then eat up!

Lets start with breakfast. The most important meal of the day. You slept all night and basically "fasted" that entire time. So, your body is hungry... you need to feed it!

Sample Breakfast:
•4-6 egg whites with 2 whole eggs
•1 serving Cream of Wheat cereal or Oatmeal
•1 banana

*Trying to gain weight? Hardgainer Tip: Substitute 16 ounces of low-fat milk for water in prepping the Cream of Wheat. This adds another 16 grams of protein, 24 grams of carbohydrate and 4 grams of fat.

*Trying to lean out? Go with all egg whites to keep fat and calories as low as possible and substitute a cup of strawberries for the banana to shed another 50 calories

Sample Lunch:
•6-9 oz. extra-lean ground beef or chicken breast
•2 cups pasta
•3/4 cup broccoli or any green veggie will do

*Trying to gain weight? Choose lean, not extra-lean, beef (around 10%-15% fat as opposed to under 10%). The extra fat and calories spare the burning of glycogen and protein for greater growth.

*Trying to lean out? Eat just 1 cup of pasta but double up on the broccoli or green veggie of choice. They are low in calories, high in fiber to control calories and your feelings of hunger

Sample Pre- Workout Meal:
(One hour before training)

•1 cup fat-free cottage cheese
•4 slices rye toast with 2 Tbsp. grape jam
(For me breakfast is my pre-workout meal. It all depends on your schedule, for I weight train in the mornings)

*Trying to gain weight? Include extra jam to guard against the depletion of glycogen.

*Trying to lean out? Stick to two slices of toast to control carbs but don’t add the jam you’ll need the quick burst of energy to offset muscle breakdown.

Sample Post Workout Meal:
Whey-protein shake
(I suggest Big Blend because it has a great profile and the flavor is amazing)

*Trying to gain weight? Add some peanut butter and oatmeal to the shake and also use low fat milk.

*Trying to lean out? Mix in water.

Sample Anytime Snack:
(Turkey sandwich)

•2 slices whole-grain bread
•2-3 slices fat-free cheese
•3-4 slices deli turkey breast
•Mustard and fat-free mayo

*Trying to gain weight? Add a glass of low-fat milk and a piece of fruit if you have a speedier-than-average metabolism.

*Trying to lean out? Use carb-reduced bread to keep carbohydrates and calories under control.

Sample Dinner:
*1 chicken breast (7-9 oz.)
•1 yam
•1 cup peas, corn and carrots

*Trying to gain weight? Add a tall glass of low-fat milk and saute the chicken in extra-virgin olive oil for additional protein and essential fats that help growth.

*Trying to lean out? Eat half the yam and ditch the vegetable medley, which is higher in calories, for a lower-calorie vegetable like green beans.

This is a pretty basic set up that anyone could benefit from. I do suggest you supplement with GLUTAMINE and CREATINE for that extra healthy kick!

Here's to a new you!
Matthew Eubanks
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Friday, January 21, 2011

Low Carb Pumpkin Pancakes!!

I wanted to share this video of a friend of mine, Layne Norton, making some very tasty low carb pumpkin pancakes. I have tried these myself and LOVE them! They are very tasty, very healthy and easy to make! Try them and let me know what you think!

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Friday, January 14, 2011

Beet Juice?

Good old beet juice. Well, its nasty as heck but it has to many benefits to be ignored. As you know I am cutting for a Bodybuilding contest in March. My diet gets the best of me sometimes and I often feel tired and weak. Beet juice helps prevent that. It has many helath benefits and really should be a staple in your diet.

With the abundance of nutrients that it contains, its not surprising that there are a lot of health benefits of beet juice. So, here's a list of the various beet juice benefits.

Blood Cooling and Purification: One of the most well known and important benefits of beet juice is its blood cooling and blood purifying ability. This can be attributed to the rich iron content of beet juice. It is also an indispensable cure for anemia.

Digestion and Digestive Disorders: The benefits of drinking beet juice of healthy digestion can be attributed to the carbohydrates that it contains, in the form of natural sugar. These carbohydrates can be easily digested and the fibers that beet juice contains, aids the process of food digestion. It also aids the treatment and cure of ailments like jaundice, nausea and vomiting, dysentery, hepatitis, constipation, piles and diarrhea.

Cardiovascular Health: A number of research has been conducted to prove how beet juice can benefit cardiovascular health. It was then established that the nitrate contained in beet juice was beneficial in lowering blood pressure in patients suffering from high blood pressure.

Stress: The betalains that beet juice contains are a type of antioxidant that is known to prevent oxidative stress, that is common among people of all ages today. It also prevents heart related disorders and diseases.

Cholesterol: One of the important health benefits of beet juice is its ability to lower bad cholesterol levels and raise good cholesterol levels in the body.

Circulatory Disorders: Beet juice is known to be a good solvent of inorganic calcium deposits in the body. Therefore, it is essential in the prevention of circulatory disorders like varicose veins, hypertension, arteriosclerosis, etc.

Skin Problems: Drinking beet juice regularly can be beneficial in the prevention and cure of skin inflammation, acne, dry skin problems, dandruff and pustules. It also helps eliminate blemishes and promotes healthy skin and hair growth.

Cancer: The betacyanin that beet juice contains helps prevent the formation of cancerous tumors and also detoxifies the body of all harmful toxins. Therefore, beet juice is extremely beneficial in the prevention of cancer and especially colon cancer.

Birth Defects: Beet juice is known to prevent various birth defects in babies because of the B vitamin folate that it contains.

Improves Stamina: Another health benefit of drinking beet juice is increased stamina. This is because the nitrate it contains reduces the oxygen uptake which reduces fatigue and increases stamina. Read more on how to cook beets.

So now that you are aware of the various beet juice benefits, you too can enjoy them by drinking a glass of beet juice everyday. Having beet juice along with other fruit or vegetable juices will enable you to enjoy its additional health benefits. Enjoy a healthy, illness free lifestyle by utilizing the benefits of beet juice!

Here's to a new you!

Matthew Eubanks
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Monday, January 3, 2011

The top 10 testosterone boosting foods!

Ever wonder if you were eating the right foods for your goals? You would be surprised at how many people eat the wrong foods and at the wrong times! The key to eating healthy is knowing what to eat and when to eat it but also to know WHY you're eating it.

Men are alays looking to add a little more muscle mass to their frames. nothing is more sexy than lean muscle. As men, we also love the ego boost of having BIG GUNS and a huge chest! But, how do we obtain those ego boosting muscles? Its more than just lifting weight, its what we eat, when we eat and why we eat that makes us grow and get those lean pounds of muscle!

So, I thought i would post the top 10 testosterone boosting foods for men. This list of foods will help you understand "WHY" you're eating them. No more eating certain foods because you saw it in a magazine but now you're eating them because you know why they work!

1) Oysters: Protein, magnesium, lots of zinc

The Facts:
Along with increasing your physical endurance, oysters pack more zinc than almost any other food source just six gives you almost seven times the RDA and zinc plays a key role in muscle growth and testosterone levels.

How much:
Eat a serving of oysters once a week, raw, cooked or canned but never fried.

2) Lean Beef: Protein, iron, magnesium, zinc, saturated fat

The Facts:
Few things have as positive an impact on testosterone levels as lean meats. Beef specifically offers the added benefit of high protein and zinc two nutrients key to optimizing testosterone and muscle-building potential in one source. And while you don’t want too much saturated fat in your diet, you require some to produce testosterone.

How much:
Grill or broil a lean cut of steak a few times a week. I love Top Sirloin!

3) Beans: Protein, fiber, zinc

The Facts:
Beans are indeed the magical fruit. Beans pack a bigger shot of zinc than any other member of the veggie family; some (like baked beans) even rival the zinc content of red meat. Add that to a food that’s high in protein and fiber and low in fat, and you have a winning combo.

How much:
Baked beans, lima beans, navy beans and kidney beans are all good choices. Canned versions are as nutritious as dry!

4) Poultry: Protein and little fat

The Facts:
High-protein diets have a positive impact on muscle mass and thus testosterone levels and high fat seems to have the opposite effect. So while chicken and turkey lack high zinc levels, their protein-to-fat ratios make them important to your diet.

How much:
Roast or grill skinless, boneless portions of turkey or chicken several times a week.

5) Eggs: Protein and cholesterol

The Facts:
Testosterone is synthesized from cholesterol, and as such, food containing cholesterol is a good source of building blocks for testosterone. Eggs are a source of pure, unadulterated cholesterol, and one recent study showed that the excess cholesterol in eggs isn’t as harmful as previously thought. So stock up on whole eggs (unless otherwise instructed by your physician). Or use the liquid egg whites!

How much:
Start your day with 3-4 whole eggs cooked in olive oil or fat-free cooking spray. The amount of eggs you eat also depends on your goals, body weight etc.

6) Cottage Cheese: (1% Milk Fat)Protein with very little fat

The Facts:
One cup of 1% cottage cheese has more protein and less fat than a serving of lean beef or chicken. Have it as a snack or with a meal for testosterone-boosting potential.

How much:
Eat 1 cup of cottage cheese each day

7) Broccoli: Indole-3-carbinol, fiber

The Facts:
Elevated estrogen levels lead to fat accumulation and can interfere with muscle growth. In a clinical study, indole-3-carbinol cut the largely female hormone estradiol in half for men. Broccoli contains high levels of indoles, food compounds that help reduce bad estrogen.

How much:
Eat as many servings of broccoli as you can stomach.

8) Cabbage: Indole-3-carbinol, fiber

The Facts:
In addition to exhibiting the same estradiol-restricting properties as other cruciferous vegetables, cabbage is high in fiber. Fiber is great for controlling weight, as it prevents the consumption of fattier foods. Keeping weight down has an anti-estrogen impact.

How much:
Load up that fat-free brat with sauerkraut and have a side of slaw just go easy on the mayo.

9) Brussels Sprouts: Indole-3-carbinol, fiber

The Facts:
You should have listened to your mom: Brussels sprouts do help you grow up big and strong. Like the other vegetables on our list, these specifically target bad estrogen and pack just as much fiber.

How much:
Hold your nose and power them down. Good luck!

10) Garlic: Allicin

The Facts:
In clinical studies, garlic’s active ingredient enhances testosterone levels and inhibits cortisol, a hormone that competes with testosterone, limiting its actions and breaking down muscle tissue.

How much:
Season other foods with garlic when you can, but eating whole cloves provides the most direct benefit.

The Basics On How To Eat For A Huge Testosterone Boost

Stick to the ratio: Men should aim for 45% of calories from protein, 35% from carbs and 20% from fats. As you put daily menus together, these numbers will help you maintain this diet.

Avoid high-glycemic carbs: Carb-rich foods high on the glycemic index can negatively affect your testosterone levels.

Think protein & fats: High-protein and moderate-fat foods are crucial for enhancing testosterone and, as a result, building muscle. Make these foods the building blocks of your diet!

Here's to a new you!
Matthew Eubanks
*this article was originally published on
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