CSB BODY FUSION BLOG

Articles, recipes and anything else related to Fitness

Tracking weight as a female

Posted by Craig Brown

I see a lot of posts by ladies very disheartened at their weight loss , whether they have been eating well and training for a couple weeks and weight remains unchanged or its gone up 1-2 kg and you see them get discouraged and well-meaning advice like you gaining muscle or similar. This is not entirely accurate, as a healthy male doing everything right and eating a ton of food, gaining 5kg of muscle in a year would be regarded as an exceptional year. As a female eating in a caloric deficit trying to lose weight you can imagine this ...

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Protein Rice Recipe

Posted by Craig Brown

Ingredients

  • 50 g raw broccoli, chopped or diced 1 small stalk
  • (25 g) of raw celery, diced
  • 6 egg whites
  • 100 g sliced raw mushrooms
  • 1/4 c. long-grain, raw, brown rice 
  • 1/3 c. water or broth
  • 1/4 c. Woolworths Medium chunky salsa
  • 2 tbsp. lite soy sauce 
  • 160g raw spinach
  • 50 g grams raw onion, chopped salt to taste

Directions 
Lightly steam the broccoli to a crisp-tender texture. In a pan coated with cooking spray, add soy sauce, chopped onion, sliced ...

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Dietary tips for muscle gain

Posted by Craig Brown

Gaining muscle is a slow process , one that takes time and consistency in all areas, your training, your nutrition, your sleep and managing stress.

When I set up a persons diet with muscle gain as their primary goal, there are a few things I try and achieve, based off what we currently know regarding maximising nutrition for muscle hypertrophy. The same base principles apply whether you male or female.

Can one gain muscle in a caloric deficit if sufficient protein is being consumed , yes , but is it optimal, no.one wants to create a surplus ...

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Nutrition Advice for Pre, During and Post Pregnancy

Posted by Craig Brown

Good nutrition is crucial for optimum child development throughout the first 1000 days of life and beyond.” – Black et al. (2016)

There is a wealth of scientific research, which establishes beyond any doubt that the First 1000 Days are by far the most influential on a child’s future.” – NCT, First 1000 Days

Take a moment to read those comments again… Isn’t it just incredible how important the early days are to your child’s development? And, ...

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