The 14 Day Get Lean Diet

October 11th, 2011 by Gregg Avedon

My NEW eBook is available NOW: The 14 Day Get Lean Diet

Here’s my new eBook that follows exactly what I do to prepare for a photo shoot over a 14 day period. In the book I give you my food journal for each day beginning the moment I wake up and following throughout the day with times and the foods for each meal and snack. You can see the picture below-right, which I used this 14 day plan to get ready for. I have no doubt that you can get amazing results in only 14 days is you stick to the plan!

You’ll see how I carb shift, which is something that I talk about in my book Muscle Chow and to make it easy I’ve also included a shopping list. Throughout the 2-week plan I also offer recipes to help make preparation simple, quick and easy. You will find these recipes at the back of the book in the recipe guide, plus quick tips, supplements that I use throughout and more!

Coupon Discount Code!

For monthly newsletter subscribers you will find a coupon code in the October 2011 newsletter. Use this code to get a nice discount at checkout. If you aren’t a monthly newsletter subscriber, no worries – just click to sign up for the monthly newsletter and I will send you the coupon code so you can take advantage of the discount as well. It’s a win/win!

I hope everyone takes advantage of this “inside look” into achieving great results in as little as 14 days!

All the best in health and getting lean,
Gregg Avedon


September 6th, 2011 by Gregg Avedon

This is short and easy!

Here is your opportunity to achieve YOUR BEST HEALTH EVER in ONLY 3 DAYS…starting right now! It’s my “three-day healthy lifestyle plan.” Anyone can do it, but you’ve got to want to do it. Don’t wait, because one day you might be kicking yourself for not taking this opportunity to create a better, healthier, happier you. These are small changes that will change your world – I guarantee it!


Eliminate 1 bad food from your diet. Pick something obvious that you might eat three or more times a week, like ice cream, candy, sugar, soda, fast-food, sub sandwiches, pizza or mocha frappe lattes for example. If you absolutely cannot eliminate it, cut it down to only 1 day per week.
Add 2 good foods to your diet. Apples and broccoli are two powerhouse foods worth considering because they have lots of fiber, nutrients, and cancer fighting properties.


Protect yourself from toxins and support your body with a good multivitamin mineral. Don’t get a drugstore brand. Go to Whole Foods or Vitamin Shoppe and ask someone to help you pick one that fits your lifestyle and needs.
Eliminate toxic waste and balance your body’s alkaline/acidity levels by drinking at least 8 glasses of purified water daily. Water helps flush the system and enables your body to function at an optimal level.
If you want to go the extra step, add a fish oil supplement to your diet and you’ll see a significant difference in memory, as well as improving the youthful look of your skin and hair. Plus it’s good for heart health!


Eliminate 1 negative thought about yourself and about someone else. This is way easier said than done! Judgment of self and others will hold you back from reaching your fullest potential and creativity. This is a fact!
Balance yourself for five minutes every day by closing your eyes and breathing deeply.  You’ll be amazed by how clear and energized you will feel.
Say at least 1 positive affirmation about yourself every day. This one works wonders: “I love myself, I have faith in myself, I trust myself, every part of myself.” It’s easy to remember and is something that you can repeat throughout the day.

It’s that easy! Just start one day at a time for the next 3 days and you will feel a massive difference in as little as 1 week. Imagine how you’ll feel after 2 weeks, and then 3.

Here’s to Health & Happiness

High Intensity Training VS Volume Training

May 13th, 2011 by Gregg Avedon

Which is Better?

I get this question all the time, and before I give you my answer, let’s take a quick look back at the history and fundamentals that each style of training offers.

HIT History

The history of HIT training started back in the seventies with a dude named Arthur Jones. This guy was smart—he was an entrepreneur who invented a line of fitness machines called Nautilus that were designed to isolate specific body parts. These Nautilus machines were usually set up in a circuit type setting so that individuals could come to the gym and hit every body part by simply running the circuit in about 20 to 40 minutes. Convenient right? So convenient in fact that gyms began investing in Nautilus machines as a primary feature to sell more memberships. Read the rest of this entry »


April 12th, 2011 by Gregg Avedon

When most of us think of supplemental protein powders immediately we think of the mainstream powdered protein on the market today that have become so popular. These protein powders come in jumbo sized containers with beautiful labels to catch our eyes. Many use metallic finishes, with bold bright lettering designed to stand out among a sea of their competitors across store shelves. Open any bodybuilding magazine and you’ll find pages upon pages of eye catching ads touting that one is better than the next. Let’s face it, for the person looking to find a solid high-quality protein powder it can get confusing really fast. My goal is to break it down for you quickly and easily.

I’ve been supplementing with protein products since the 1980’s when Weider Nutrition first hit store shelves and Tiger’s Milk offered the only bars on the market. They actually tasted pretty good too! Since then we’ve seen major strides in protein supplementation from their quality to improved consistency, mix-ability and of course taste. I’ve taken them all! With that said here is my journey across the powdered protein landscape. I’m not going to bore you with all the details of why you should supplement with protein as there are a billion articles on the worldwide web that will give you all those details. Rather, the purpose of this article is to offer information based on my personal experience to help shed some light on your decision the next time you’re standing in the health food store among a sea of powdered protein products. Read the rest of this entry »


March 23rd, 2011 by Gregg Avedon

With Spring here I decided it was time to plant a garden. It’s not an elaborate garden with rows upon rows of corn, green bean stalks or a watermelon patch. No, this is a simple two-by-fifteen foot piece of earth in my back yard overlooking the lake. What made it even more special for me was my daughter helping create it. There’s something special about digging your hands in garden soil. For me it brings back memories of my childhood when we would visit my grandmother’s farm in West Virginia. As a kid, the experience of cultivating fresh organic fruits and vegetables that ended up on the lunch and dinner table was truly amazing. This season we plated herbs like basil, dill, lemon grass and mint. We also planted stevia for the first time. Stevia leaves are 200 times sweeter than sugar which will be great to add to blended smoothies or drop into a cup of hot herbal tea. We also planted veggies to throw into salads like cucumber and sweet bell peppers. If you purchase these in the grocery store chances are that they will be covered in wax…but  not ours! Of course we had to plant strawberries too since they are my daughters favorite fruit. And since strawberries are on the “dirty dozen” list it was a smart choice to add to our garden.


First of all, this isn’t rocket science, but you do want to consider some of the following tips to ensure you get the best results out of your garden. Here are my top 5: Read the rest of this entry »


March 15th, 2011 by Gregg Avedon
“The average person has 60,000 thoughts everyday…
…80% of those thoughts are negative.”1
What’s even more scary, is that out of the 80% negative thoughts,
how many are about ourselves?
The bottom line is that we’ve got to learn to quiet our minds.

In today’s day and age, with technology racing by at the speed of light, our conscious and subconscious mind has been programmed to overachieve. Our inner mind chatter has manifested into this constant dialogue that never ceases to end. How many thoughts are racing through your mind while you’re driving in the car, and how many negative thoughts are you having about the other people on the road? We’ve been so wrapped up in our heads that our best friend has become the ego, who is happily manning the ship!

Meditation is something that I practice on a daily basis, even if it’s only for 5 or 10 minutes. It doesn’t have to be so difficult either. Jon Kabat-Zinn, Ph. D., founder of the Stress Reduction Clinic at the University of Massachusetts Medical Center is a wonderful person and advocate of meditation. I’ve listened to his tapes and read his books, and in his messages, he explains that the fastest way to quiet the mind is simply to concentrate on the breath. It’s true! One of the best ways I’ve found to begin and learn to meditate is to relax, and concentrate on your breathing. Carmen Harra, who wrote the book “Everyday Karma,” is a wonderful person, true friend, and an inspiration. She talks about the breath:

“The breath is a powerful tool…it creates a bridge between the subconscious and conscious mind, and connects the mind and the body. When you sit and breathe deeply, your physiology will change, and both your mind and your body will relax and become open. Breathing helps clear your head of the thoughts of the emotions and ego, and it allows you to get closer to your true self.”2

Read the rest of this entry »


February 26th, 2011 by Gregg Avedon

What’s the proper way of doing cardio training, especially for a weightlifter not wanting to shed too much weight or lose muscle? The best time to jump on that elliptical trainer, treadmill, bike, step-mill, or hitting the pavement to do an outdoor jog is first thing in the morning on an empty stomach. This makes sense because you’re doing cardio without any insulin fluctuation or spike, your glycogen stores are empty from fasting over the last eight hours in the rack, and ultimately this means that your body will be drawing a high percentage of its energy from fat stores. All of this is bound to set the stage for optimum fat burning potential!

Now I don’t know about you, but I’m not one of those guys who enjoy getting up first thing in the morning to put myself through a grueling cardio session without a morsel of food in my gut. But for those of you who can, I give you all the credit in the world. I’m not saying that I couldn’t train first thing in the morning on an empty stomach, I’m just saying that I’d prefer not to.

For as long as I can remember, I’ve always felt better eating a decent sized meal about 45 minutes before training with weights (not cardio). This might not be in alignment with conventional thinking, but it feels right for me on a personal level. I feel like I can lift more weight, achieve a great pump and have enough energy to make it through my workout without losing steam. But let’s get back to the subject at hand – cardio. I’ve said my piece in regards to early morning training on an empty stomach, and in contrast I also wouldn’t be against cycling on and off a training program of morning cardio to maximize my fat burning potential. Read the rest of this entry »


February 13th, 2011 by Gregg Avedon

I enjoy cooking, but I don’t enjoy spending hours in the kitchen trying to put together elaborate recipes. For me it’s about function, ease, and of course taste. Function: the food must be nutritionally sound to support a healthy body, and supply adequate protein, healthy fats and moderate carbs mostly from natural sources that offer an array of macronutrients and fiber. Ease: I want to be able to prepare whatever I’m cooking in as few steps as possible and get it from prep-to-plate without a lot of hassle. Taste: every one’s tastes are different. As long as it’s not liver or cabbage, it doesn’t take much for me to enjoy something! Read the rest of this entry »


January 29th, 2011 by Gregg Avedon

Albert Einstein said that anyone who does the same thing over and over again, yet expects a different result, is insane. We’ve seen it before – people get stuck in the same type of relationships over and over only to get hurt in the end. Or the person who can’t stand their job, but they go in day after day performing the same mundane tasks with the hope that things will eventually get better.

It’s the same for perpetual dieters who buy into every new diet fad that hits the market. They see something advertised on TV, in a magazine, or a new book at the bookstore and think that they have found the Holy Grail to losing weight. You’ve probably heard the term “yoyo dieters.” These are people who kick off a new diet with total excitement that this is finally going to be the one that works. They may lose some weight – maybe even lose a lot of weight, only to gain it all back (and more) several months later. What did they do wrong? Read the rest of this entry »


November 21st, 2010 by Gregg Avedon

Thanksgiving can be a tough time for many health conscious individuals, so follow these simple guidelines and you’ll survive the holiday like a champ!
Imagine all the savory smells that permeate the house during the holiday season: roasted turkey, baked ham, seasoned stuffing, sweet yams smothered in brown sugar and covered in a blanket of lightly toasted marshmallow. The tantalizing aromas of warm apple, peach, pecan and pumpkin pies tickle our senses, as they adorn the desert table just waiting for everyone to unbuckle their belts and make room. Oh yea, Thanksgiving feast can be tough, especially when everyone around you is gorging themselves in this food-fest of reckless gluttony, all the while encouraging you to do the same. “C’mon, it’s once a year! Relax and enjoy yourself! You look great, live a little!” Believe me, I’ve heard them all. If you give in, rest assured you’ll make everyone feel a whole lot better. Why is that? I’ll tell you why…it’s because misery loves company. I don’t know about you, but I’m going to do as I do each holiday season and stick to the plan.

Just in the nick of time – I give you the Turkey-Day Survival Guide! Follow these 5 simple rules and you’ll enjoy this holiday season without losing your game in the gym, or around your waist.

I always eat a healthy meal about 3 hours before the holiday feast. If I’m heading to the scene of the crime, the in-laws house where all these delectable treats will be in my face, I make sure to arm myself with a Muscle Chow worthy meal just before heading out the door. This allows me to keep my eyeballs in my head and my portions within reason. If you don’t have time, drink a protein shake or munch a protein bar. Read the rest of this entry »