5 Great Bodybuilding Sandwiches

December 1, 2009 by  
Filed under The Fitness Bug

Recently I have found myself snacking on sandwiches quite a lot through out the day and in between my main meals. This is an important habit to get used too, as you have to eat small meals throughout the day to lose or gain weight. And this is especially important for us high metabolism types, as we tend to lose weight from doing nothing! So we have to make up those loses somewhere.

But if you are going to do it you might as well do it properly and have a fun and tasty time while you are at it. That’s why today I’m going to share with you 5 great sandwiches that will stack your guts a plenty until your next meal.

Grilled Cheese with Pears

If you want to get creative and add some fun to your daily snacks then this is one way to do it.

  • Get two pieces of sandwich bread
  • Butter or spread with olive oil
  • Then layer and fill with cheese and thinly sliced pears
  • Then stick the sandwich into the grill until the cheese has melted and the bread is crisp.


Egg Mcmuffin Alternative

I’ve covered the benefits of the egg Mcmuffin back in 10 power foods to eat for breakfast . But now I have an alternative that you can make from home and take with you on the move.

Check the combination

– Get a piece of ‘crusty’ bread

  • Layer 1 – Pancetta or bacon
  • Layer 2 – Poached egg
  • Layer 3 – Bitter greens (Frisee works well)
  • The topping – Olive oil, wine vinegar and mustard

Shrimp and Veg Wrap

I have always preferred a wrap over a sandwich. Probably because you can get away with stuffing them to the max and in this case you will be stuffing your wrap with,

  • Slice cooked shrimp (in sesame oil and soy sauce)
  • Chopped baby bok, Choy or cabbage
  • Mung beans, crisp sautéed shiitake mushrooms

Mix and match, stuff and wrap it up!

The Nut Sandwich

The only other sandwiches I have had that had nuts in the mix is the peanut butter and jelly sandwich and the ever so tasty peanut butter and banana sandwich. But here is another that you can experiment with.

Some combinations

  • Banana, honey, and almonds
  • Avocado and peanuts
  • Sweet potatoes and hazelnuts
  • Apricots and almonds
  • Peaches and pistachios
  • Roasted beets and walnuts

And just like the banana sandwich… toast it.

Salad and Crab

Ok… this one is mainly for the purpose of having a salad sandwich; it’s just that crabmeat goes pretty well with it.

  • Get a baguette
  • Fill it with crabmeat
  • Add sesame oil, a scallion, a Thai chilli. garlic and salt
  • Add the salads – Napa and cabbage (shredded)
  • Finish of the topping with Limejuice

I got to taste and become familiar with all of these from eating out with associates at some trendy diners. There are many others, but these are a great variety of those that I tried which I think you will like, and be great for your weightlifting diet snacks.

See you in the comments.

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10 Top Foods To Keep You Young

November 5, 2009 by  
Filed under The Fitness Bug

Now, admit it, you wouldn’t be on stayfitbug.com if you weren’t into maintaining your youth by building sweet lean muscles… right?

Well for now I’m going assume that the answer to that question is yes and today I am going to share with you 10 foods which will help you maintain your youth.

Dark chocolate

As Christmas is coming up, you will probably be eating quite a lot of this, and you shouldn’t hold back either. Contrary to common beliefs, you won’t actually be breaking many healthy eating rules (which I often encourage you to do). It will be the opposite, and here’s why.

  • Contains flavonoids – A natural nutrient in cocoa which improves the blood flow in the brain and which helps boost cognitive function.
  • Contains procyanidin – Can keep your arteries flexible and your blood pressure low.
  • Better skin texture
  • Stronger resistance to UV rays

Eat one ounce a day to get all the benefits

Alaskan King Crab

High in protein and low in fat.

This is filled with Zinc, which is a great antioxidant. It also helps keep your bones healthy and gives your immune system a boost. The reason why this has made it into 10 top foods is because Alaskan king crab stacks a massive 7 milligrams per 3.5-ounce serving. So don’t wait up on this one. Get crabs already 😉


This has made its way to the top because of the juices contained within it.


  • Can reduce your risk of most cancers
  • Slows the growth of prostate cancer cells

Bok Choy

I’m not a huge fan of this one, and you certainly won’t catch me eating it by itself. However, it is a top 10 food. And here’s why,

  • Rich in calcium
  • Vitamins A and C
  • Folic acid
  • Iron
  • Beta-carotene – Can reduce the risk of lung cancer, bladder cancer and macular degeneration.
  • Potassium – keeps your muscles and nerves good.


The keyword here is ‘boosts testosterone levels’. Anything that can do that is great. But this shellfish also has some extra benefits.


  • Zinc
  • Calcium
  • Copper
  • Iodine
  • Iron
  • Potassium
  • Selenium


I like to call this one the nutrient king. Most of you probably know about the Kiwi. But maybe you are not including them into your weightlifting diet. If you want to keep your youthful look and feel then you’d better start. Eat them once or twice a week after a workout. If you want an energy kick, freeze them without peeling the skin off.


  • Potassium
  • Vitamin C
  • Lutein – Can help reduce the risk of heart disease


I call this the super bone building vegetable. Check the stats.

  • High in magnesium and potassium (more than any other fruit)
  • Contains flavonoids and polyphenols – Helps reduce the risk of a stroke
  • Vitamin C – Helps maintain your immune system

Go for them when ripe – Should feel heavy and squeak when squeezed.

Grass-Fed Beef

Pure Protein and protein builds muscle!

I love eating cows just like most of you do… after all, we need that muscle. However, most of those cows are grain fed, which would give the store bought beef a high ratio of omega 6/ omega 3 fatty acids.

= Inflammation

Eating grass fed beef however contains more omega 3, which is always good. But what makes this a top 10 is that it contains conjugated linoleic acid (CLA). This has been found to reduce belly fat (build that 6 pac) and help build lean muscle. So this is something to think about on your next food-shopping trip.


You might not have heard of this fruit before, but now you do. But even better, look at the benefits it brings.

  • Potassium
  • Manganese
  • Antioxidants

Helps support proper pH levels in the body

The fiber in figs can lower insulin and blood sugar levels that reduce the risk of diabetes and metabolic syndrome. Choose figs with dark skin (they contain more nutrients) and eat them on their own.

Chili Peppers
Eating chilis will help stimulate your metabolism. They will also act as a natural blood thinner, and help release endorphins.

Other benefits

Rich in beta-carotene (which turns into vitamin A in the blood and fights infections) Capsaicin – which inhibits neuropeptides (chemicals that cause inflammation).
Has been found to contain elements that can prevent prostate cancer

Eat half a chili pepper (or one tablespoon of chili flakes) every day.

That probably didn’t take you long to read, but guess what? You just became slightly older (sorry for stealing your time). But there is no need to waste anymore time. Add these foods to your weightlifting diet, stay fit and stay young.

See you in the comments.

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5 Super Foods For Your Weightlifting Diet

October 14, 2009 by  
Filed under The Fitness Bug

It is time to get your taste buds buzzing again because I am back on the food agenda today. In killer foods for fitness, I introduced super foods into the equation and you may ask,

What do you mean by super foods?

Super foods are those foods that give more nutrients than your average food type and which are sometimes the best type of food in its category. The foods I list here usually go unnoticed by the masses despite the fact that they can instantly improve your diet and health, with factors such as

  • Lowering blood pressure
  • Reducing stomach fat

But I’ll also include some recipes that you can partner them up with.

Hemp seeds

Hemp CBDHemp CBD

Now I know what you are thinking. You are thinking that Shaun is going to cook up a great cannabis themed meal for me to try out this weekend.

As much as I’d like that to be true, I’ve not yet perfected my magic wand to create such a thing, but don’t worry, I’ll inform you if I ever do 🙂

Why Hemp seeds?

Out of all of the following super foods, I call this one ‘medicine food’ because of the omega 3 contained within it, which helps reduce the risk of heart disease. Hemp seeds do come from a plant, but what makes this a super food is that hemp seeds contain a better protein than those found in other plants. That is,

1-ounce serving of the seeds = 11 grams of protein

The other great thing about hemp seeds is that they provide amino acids. You can buy supplements that provide amino acids and you will also find it in foods such as eggs, meat and diary too, but you’ll get the same benefits just by adding these hemp seeds to a recipe.

What to eat with?

I’ve personally included them with my porridge, which I eat every morning. But you can also add them to your protein shake.



I have talked about seaweed before in killer foods for fitness. Nori wrap to be precise, and if you have read that post you will have seen that one of the best foods to eat seaweed with is sushi. But I didn’t really talk about why you should eat it with seaweed.

The main super food benefit that seaweed provides is a great source of calcium. But it is also a great source of potassium. In terms of reducing blood pressure one should reduce their sodium intake, but another way to reduce a high blood pressure is by increasing your potassium intake, and that is where seaweed comes into play.

How else to eat seaweed other than with sushi?

One thing you can do is grind the sea weed into a powder and sprinkle it over your salad or soup recipes.



Why scallops?

This is a super food simply because of the high level of protein contained within it.

  • 80 percent protein
  • One 3-ounce serving = 20 grams of protein
  • Only 95 calories

– How to eat them
– The best type of scallop
– The recipe.

  • Purchase fresh, dry-packed scallops and place them on a large plate
  • Preheat a skillet on medium high
  • Dry the scallops with a paper towel and season the exposed sides with sea salt and fresh cracked pepper.
  • When the skillet is hot, add a 1-tablespoon of olive oil to it.
  • Lay the scallops in the skillet, seasoned-side down, and then season the topsides.

Cook the scallops for about 2 minutes and then flip them to cook for another 1 to 2 minutes, depending on size and thickness.


With sautéed vegetables, or place them on a bed of brown rice.



When I was younger I would always have celery served to me at dinner, dinner parties of family members and in restaurants and I would always leave it to the side. But that changed, as I grew older as I started to learn more about foods.

Celery contains chemicals that help increase your blood flow. But if you were like the ‘Kid Shaun’, then you will probably find celery boring to eat by its self, so lets add them to a recipe.

In a bowl

  • Mix a 4.5-ounce can of low-sodium tuna (rinsed and drained)
  • 1 tablespoon of balsamic vinegar
  • 1/4 cup of finely chopped onion
  • 1/4 cup of finely chopped apple
  • 2 tablespoons of fat-free mayonnaise
  • Ground pepper

Then spoon the mixture into celery stalks. Makes 2 servings



Why lentils?

I would have put spinach here, and I have mentioned the benefits of spinach before (good for repairing muscles) but this is super foods and lentils beats spinach on this occasion.

  • 16 grams of fiber (in every cup)
  • Cooked lentils contain 27 percent more folate per cup than cooked spinach does.
  • Colored lentils (black, orange and red) have compounds in the seed hulls that contain antioxidants that help fight diseases.

The recipe

  • Pour 4 cups of chicken stock into a large pot
  • Add 1 cup of red or brown lentils
  • A half-cup each of onion and carrot chunks
  • 3 teaspoons of minced garlic

Bring everything to a boil and then reduce the heat to a simmer. Cook the lentils until they’re tender for about 20 minutes. Remove the lentils from the heat, add a hint of red-wine vinegar, and serve!

Most of these foods are simply pushed to the side, overlooked or forgotten about in most cases, but make sure that you include these in your weightlifting diets. They will definitely benefit you in the long term.

Do you include these foods into your diet at present?

See you in the comments

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