Here is your newest issue of Fit Physique.

You can get a one week shopping list and complete meal by meal menu, including all the info, carbs, fat, protein, etc. Right now there is a fat loss nutrition plan for men and women. Next issue, there will be muscle building plans available. Download the menu now at Fat Loss Menu Plan It's right this time. :-)

Don't forget to download your f'ree special reports if you haven't done so already. Go here to download them - Your Bonuses

Also, there is a link at the bottom to past issues of Fit Physique.

If you have a few pounds to lose to get in beach weather shape, start NOW! It will be here before you know it and you don't want to have to resort to drastic measures that eat up your nicely toned muscle as well as the body fat, leaving you looking "skinny fat". Put your plan together and take action!

For all you skinny guys out there, my new book is available. Check out The Skinny Guy's Guide To Building Mass Fast Learn how I built 34 pounds of muscle in 12 weeks!

In this issue -

Quick Nutrition Tips

Prioritize for More Strength and Size

Reach Your Fitness Goals

Quick Fit Tips

Curb Hunger and Avoid The Costly Binge

Everyone's been there - you miss a meal or you are getting used to a lower calorie phase of your nutrition plan when the munchies hit. You grab the nearest and quickest food available - usually a high carb snack food - and you chow down. And to add insult to injury you find yourself hungry again just as quickly as someone who didn't snack!

The best thing you can do to avoid this is to plan ahead and always have a meal ready to go quickly. Sure, this can't always be done but it's your best bet to avoiding binges.

When hunger pangs hit - DO SOMETHING! And I don't mean eat. Drink water, go for a walk, etc. You'll find that the hunger pangs subside in about 10 minutes or so - unless you've missed a meal and are really hungry.

If you must snack, make sure to always have high protein food available. You'll stay fuller longer as it takes your body more time to digest protein.

Try to keep some of these things handy -

Cooked kitchen strips - one cup has 38 grams of protein and only 180 calories

Lowfat cottage cheese - one cup has 28 grams of protein and 168 calories

A three ounce can of white-meat chicken has 14 grams of protein and 70 calories

Two sticks of string cheese has 14 grams of protein and 160 calories

A full can of tuna packed in spring water - 37 grams of protein and 175 calories

Reach for the nuts. Keeping nuts around will keep you from binging on high carbohydrate junk food because they are just as convenient for when you have to eat something now!

Nuts supply you with good fats that can lower your cholesterol as well as fiber and important vitamins and minerals. Make sure to select dry roasted and unsalted. And don't forget, even though it's high in good fats, that still translates to 9 calories per gram. Don't every eat.

Prioritizing Your Training For Fast Results

Is there something specific you don't like about how your training is coming along? No matter how we are progressing, we always have something we think could be improving faster, right? It's time to prioritize your training.

Not only will this help improve a weak point, but it will give yourself a new shot of enthusiasm with your training as a whole and ultimately that is what's really important. Afterall, you're not going to get the body you want if you don't train.

Let's take a look at a routine I used to priortize my chest training. I'm just not build to bench press so it's always been a frustrating point of my training. After being stuck in the 215 - 225 range for a long long time, I decided to really give it priority and do some things differently than I've done in the past.

Here's what my 8 week chest training routine looked like

I worked out three days per week.

Day 1

Bench Press 4 x 6, 6, 5, 4
Flat bench flyes 2 x 10
Seated Alternat Dumbbell Presses 2 x 8
Dumbbell Upright Rows 2 x 12
Incline One Arm Dumbbell Laterals 1 x 12 >br>Lying Tricep Extensions 2 x 8
Overhead Tricep Extensions 1 x 12
Triceps Dumbbell Kickbacks 1 x 15

Day 2

Deadlifts 2 x 6
Negative Only Bench Presses 4 x 3, 3, 2, 1
Pec Deck Flyes 1 x 12
Undergrip Pulldowns 2 x 8
Machine Pullovers 2 x 10
Stiff Armed Pulldowns 2 x 10

Day 3

Squats 2 x 8
Sissy Squats 1 x 15
Leg Extensions 2 x 12
Incline DB Curls 1 x 10
Barbell Curls 1 x 10
Incline DB Hammer Curls 1 x 10
DB Concentration Curls

As you can see, I worked my chest twice a week with more intense work while working my other body parts only once per week. Even so, I still only hit the gym 3 days per week, giving myself ample recovery time for the stress I was placing on my chest and body as a whole.

This prioritization allowed me to jump my max bench press from 230 pounds to 275 pounds in only 8 weeks! And that was as long as I was gonna do this.

After those 8 weeks, my body needed a break from that type of training and I didn't perform any chest work for the next two weeks.

Use this routine as a starting point for some ideas on how you can focus on your weak point.

RESOURCES: Check out these resources to help you start 2004 right. Fitness Resources

- Achieve Your Physique Goals

Did you reach your physique goals for 2003? If not, why not? And if you did, do you want to take your progress even further?

Now is the perfect time to check out Fit Physique. Start 2004 off right and make sure you achieve your goals. Don't let another year go by wondering what happened. http://www.buildleanmuscle.com/fp.html

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www.yourfitnesscoach.com

It not only gives you a direct roadmap to help you gain muscle, and burn fat fast it also provides you with non-hype based, proven fitness information that you can apply in many fitness arenas.

Check it out at:http://www.buildleanmuscle.com/fp.html

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Until next time

Yours In Fitness,

Gregg Gillies Click Here To Contact Me Via Email