Andy's Home Made Meal Replacement Drink!

Many of you are asking about the homemade meal replacement recipe that I use. Let me start off my saying it is not my recipe. I got the recipe from Mr. Bova, the creator of http://projectspartan.net/. It is his invention so give him the credit.

Version 1:

1 cup of stock (homemade is best but not necessary) already heated
1 tablespoon (I use a real spoon) of coconut oil/cream/water or olive oil
1 teaspoon of cream (sour cream) or 1 table spoon of half/half or goat milk

Mix all ingredients up and drink. Yum!



Version 2:
1 cup of tea, coffee or 100% pure coco (already heated)
1 tablespoon of coconut oil/cream/water or olive oil
1 tablespoon of half/half or goat milk

Mix all ingredients up and drink. Yum!



There you go. Homemade meal replacement drink/soup.

My New Spartan Diet by Andy Stolarik

Over the years I have been on a search for the Holy Grail of diets.  Most people are looking for something that is easy, gain magical results in a quick time frame.  This is the “American Way”- quick and easy but let’s face it, changing your body is not an easy task especially when it comes to eating.  We all know how to eat properly and the effects of eating properly however, we are lazy if it requires some kind of work.  Your body is a machine and like all machines it requires maintenance and work so nothing will rust and cease up on us.  While our body is in motion we will be able to see if anything needs to be fixed from pain, lack of sleep/over sleep, poor intake of foods and etc...

Our diets affect about 90% of our emotions, activity, personality, thoughts and how we speak to people.  When we eat right (clean), we can think better causing us to make appropriate decisions, we are nicer to people (because we are not hungry and feel better about ourselves, we will be able to communicate our thoughts clearer our colleagues, and our level of activity and ambitions will be increased.  The other 10% is how we get there.  What is our plan to put the 90% to work for us?  That is where the new Spartan Diet program comes into play.  This idea was inspired by Bova- the Spartan Warlord.  His ideas and research made it possible for me to make the Spartan Diet work (see his link on the right side of this blog).   So without any further ado:

This plan consists of 2 main meals- breakfast and dinner.  You will fill up on veggies (low carb veggies at that).  Follow this program for 3 days and on the fourth day carb-up on one meal- don’t go overboard or all this hard work will be wasted.   The carb days you will pick one meal and eat a fair portion of carbs- enough to satisfy you-preferably use breakfast as your meal.  Then throughout the day eat veggies that have medium sugar levels.    

Meal 1 – Breakfast

Protein based meal (egg, steak, grilled chicken) with some veggies or blackberries. 

Meal 2- Lunch

Eat mostly veggies with a side of protein (fish, steak, chicken)

Now lunch can be substituted with another form of food but not crap food.  You can use a meal replacement drink if you wish.  Just make sure you make it yourself.  This was also inspired by Bova. 

Meal 3- Dinner 

Eat mostly veggies again with much needed protein.  

Snacks throughout the day

Eat veggies.  You make them so you can eat them (cooked, raw, dipped- make sure you use olive oil any way you can get them down).    

The idea for this diet is to burn the already ready stored sugar in your body and coupled with an exercise plan you will burn lots of sugar which will shrink your fat cells. 

Well that’s it “My New Spartan Diet” program.  Use it over the holidays and tell me if it works for you.  Remember this is just a guideline- you can make any adjustments necessary to fit your needs.

Play Time!!!

Andy having a little FUN!!!

Andy's Update! (New Workout) by Andrew Stolarik

In my last post I mentioned that I would give you a month long adventure using your body weight to gain strength and muscle mass. However, this program like many others won’t give you results unless you eat clean and fast at least once or twice a month to get all of the toxins out of your body. For those of you who enjoyed the last workout, this one will be as equally challenging. It’s a bodybuilding inspired workout. The format is split up into three days and rest between each day, however it’s only a guide feel free to adjust the reps and sets to make it harder or easier.

Day1- Chest

Push ups 4 sets of 25
Decline (feet elevated) push ups-3 sets of 25 [change the number of reps each set]
Chin-ups- 4 sets of max
Incline push-ups with hands close together and elbows tucked to your side 4 sets of 25
Body weight triceps extensions 3 sets of 10

Day2 –Legs

Full Squats 5 sets of 50
Bodyweight Hamstring curls 4 sets of 10
Calf raises two feet- 3 sets of 30
Single leg calf raises- 3 sets of 30 each leg

Day3 -Back and Shoulders

Hyperextensions- 5 sets of 25
Bodyweight rows (inverted pull-ups) 4 sets of 25
Pull-ups 3 sets of max
Bodyweight shrugs between chairs or just shrug 3 sets of 50
Handstand push-ups or V-pushups- 4 sets of 10
Arm raises (front and side) 3 sets of 25 each way front and side

This routine should help you to get through the holidays.

Congratulations Ronnie Vaughn!

High Octane Member, Ronnie Vaughn competed this weekend in Adel, GA. He won first place in his division with 385 lbs. lift, but missed the 405 lbs. by one inch. His son placed third with 305 lbs. lift weighing in at 198 lbs. (I believe).

Home Gym

Home Gym

by Andrew Stolarik

In the last couple of years there has been a change in the way people think and how we move.  This change has caused several major businesses to close. However, it also opened up opportunities for other individuals.  This change might be due to economics, differential exercises, or being fed up with the “meat market” environment.  Who knows?  Everyone has their reasons. I do know that home based workouts are becoming more and more popular.  That’s right! People are leaving their local gym and working out at home more.  The gyms are recognizing the turn of thought and desperately trying to find new ways form them to keep their business going.   

People are changing their workouts to fit their environment (where they live).  They are doing more home base workouts instead of going to a full equipped machine rooted gym.  Home-gyms are popping up everywhere from garages, local parks, back/front yards, empty warehouses, roof tops, and even in woodland area.  One of the most popular forms of workouts are body weight routines.  In my opinion, body weight routines are a true test of functional and practical strength.  Being able to carry someone a quarter mile up hill, able to sprint through brush, or able to crawl on hands and knees while carrying my children is more practical than trying to over head press 300 lbs or benching 500 lbs.  Don’t get me wrong, lifting weights does have its place in functional strength but at certain times that strength and bulkiness (some people are) can really hinder you.  Crawling on all fours while carrying someone in my arms or on my back could save lives.  I can call upon that strength easier than using my weightlifting strength.

With weights you can only move in a certain linear motion, however, using your own body weight your movement is limitless.  The only limit is your imagination.  Here is my proposal to you- drop your weights and leave them behind for one month.  If you’re not stronger, leaner, and more creative than go back to your weights, like I said before, lifting weights is not a bad thing but you do become depended upon other things.  Be free, train free, free of all hindrances.  Get out doors, get dirty, and fill your lungs of clean, bountiful air.  Eat animals, plants and drink from the source of Mother Nature’s liquids (referring to lean proteins, fruits/veggies, and juice/water).  So once you get your mind of the gutter, here is a challenge workout (modify as needed):

5 rounds (sets) of:

Bear crawl 1 lap around your front or back yard (make the lap worth the energy)

25 push ups

25 squats (any type your choice again make it worth the energy)

25 full sit ups

By the end of this you should feel pretty good about your self.  Next time I will give a whole routine that will last for one month.