PUMP UP YOUR KITCHEN FORGET THE GYM — BUILDING MUSCLE BEGINS AT HOME. STOCK UP WITH THESE 23 ESSENTIALS AND ACHIEVE YOUR MASS-GAIN OR FAT-LOSS GOALS BY STEVE MAZZUCCHI Get ready, because we’re about to sound like your mother. No matter how many times over the years we’ve told you guys, “Your diet is just as important as your training”, most of you just can’t get your act together. Do you want muscle or not? To help you once and for all, we’re taking the complexity out of the diet equation. In simple terms, here are 23 essentials you need in your kitchen. Having this stuff on hand is half the battle, so stock up, straighten out and fly right! The Fridge FRESH FRUITS AND VEGETABLES: Red, orange, white, green and purple hues are loaded with healthy phytonutrients, notes Debra Wein, president and co-founder of The Sensible Nutrition Connection, Inc. Sliced peppers, baby carrots, berries and oranges are easy snacks. OLIVE OIL: Use this source of healthy omega-9 fatty acids for cooking and on salads. Keep it in the fridge to maintain freshness. EGGS: One egg packs a solid 6 grams of protein. A tip from nutritionist and trainer Jay Robb, author of The Fat-Burning Diet (Loving Health Publications, 2004): hard-boil 12 at a time, and you’ll always have a mini muscle meal at your fingertips. LETTUCE: Colourful leaves (spinach, kale, romaine) are loaded with B vitamins, which are essential for energy production, says Wein. FRESH-SLICED TURKEY BREAST: This lean meat packs 24 protein grams per 115 g serving. LEMONS: “Ideal for flavouring water,” Wein points out. FISH: A protein-laden food that also features generous amounts of omega-3 fatty acids. BEEF: A killer source of B vitamins, iron and all-natural creatine, the leanest cut is top sirloin, which features 26 grams of protein and less than 5 grams of fat per 85 g serving. LOW-FAT DAIRY PRODUCTS AND CHEESES: These provide calcium, which has been shown to help with weight management, according to Wein. Blend 175 g of fat-free plain yogurt with a scoop of whey protein, a few raw nuts and some ground flaxseed for a great on-the-go breakfast. FLAXSEED OIL: An essential oil for omega-3 fatty acids. “Drop a tablespoon into a protein drink 1–3 times a day,” suggests Robb. The Cupboard TINNED BEANS: A great source of low-fat protein that’s also high in fibre. “It’s one of the most healthful protein sources,” remarks Wein. Use them in salads, chilli, tacos or alone. OATMEAL: It jump-starts your metabolism and keeps you feeling fuller longer and is also high in fibre and a good source of healthy complex carbs. PROTEIN POWDER: Look for a whey-based protein that contains at least 23–24 grams of protein per 25 g, Robb advises, to make sure you’re getting a lot of protein and just a little bit of flavouring with every scoop. ONIONS AND GARLIC: They’re high in the phytonutrient allicin, which helps prevent cancer, Wein says. Plus, they add flavour to any meal. Refrigerate after cutting. SPICES: Basil, oregano, parsley, cayenne pepper and chilli powder are all great ways to flavour a dish without adding calories, carbs or fat. RAW NUTS: 25 g of walnuts contains about 2 grams of healthy omega-3 fatty acids, a little more than you’d get in 75 g of salmon. Almonds carry roughly twice the calcium of milk, explains Robb. Pecans are rich in cholesterol-improving phytosterols. TINNED LIGHT TUNA: With a whopping 42 grams of protein per 185 g tin, this is one of the best foods to stack on your shelf. Get it packed in water, which will give you less than 2 grams of fat per serving — 12 grams less than oil-packed. YAMS, SQUASH AND POTATOES: These provide fuel for workouts and help with recovery to nurture muscle growth. COUNTER GEAR THESE GADGETS WILL HELP YOU GET YOUR MUSCLE GROOVE ON 1) FOOD SCALE: How can you tell how much you’re eating if you can’t weigh it? Scales with today’s revolutIonary sensor technology provide enhanced accuracy to do just that. 2) WOK: Throw just about any combo of meat and veggies in a wok, and you can stir-fry a healthy meal in minutes, says Wein. For plenty of room to work aim for a 14in non-stick wok, to achieve those perfect cooking results. 3) BLENDER: Protein shake, anyone? It’s a whole lot cleaner, easier, controlled and thorough with a blender. Just fill with your ingredients and - hey presto! - at the touch of a button you get your favourite protein shake. But don’t stop there, why not conjure up your favourite smoothies, milkshakes, batter, purée, juices and soups too. 4) INDOOR GRILL: Perfect for heating meat when your outdoor grill is frozen shut They cook a lean, mean piece of meat and many also feature a bun warmer, for those days when you just don’t feel like wrapping your burgers in a lettuce leaf. 5) STEAMER: Save time with this convenient tool; it’s great for steaming fish, chicken and veggies as well as preparing rice and hard-boiled eggs. Invest in one that allows you to add herbs and features a divider for steaming two different foods at once. M&F KEY STUFF STOCK YOUR FRIDGE AND CUPBOARDS LIKE A PRO — A BODYBUILDING PRO, THAT IS >> What does three-time Arnold Classic champ Jay Cutler keep in his kitchen? To find out, we went straight to the source — his wife Kerry, who prepares most of his meals. >> FOOD: We tend to stick to the basics: for carbs, oatmeal and basmati, jasmine or brown rice. For protein, turkey breast, orange roughy, top round steak and shrimp. Vegetables usually consist of broccoli, asparagus and mushrooms. Fruits consist of bananas only. This is in the dieting phase, which we’re in right now. I usually cook every two hours for Jay. >> APPLIANCES: Our rice cooker goes 24/7 with jasmine or basmati rice. I have one George Foreman grill inside the house and one outside; I use the outdoor one to cook fish so it doesn’t smell up the house. I use a steamer for broccoli and asparagus mostly during the dieting phase. The blender is used throughout the day to mix together Nitrotech and Celltech drinks for Jay. The frying pan gets a lot of action — frying eggs in cooking spray or cooking turkey breast or steak. The espresso/cappuccino maker is for our late-afternoon caffeine fix. And I use a food scale to weigh Jay’s carbs and protein on- and off-season.

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