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Vegetable-Lentil Pilaf

Vegetable-Lentil Pilaf

Makes: 4 servings Ingredients: 1 cup green lentils 1 cup rice (white or brown) 2 1/2 cups water 3/4 cup vegetable stock 2 onions, chopped 1/2 cup carrots, diced 3 tablespoons garlic, minced 4 celery stocks, chopped 2 teaspoons ground cumin 1/2 teaspoon ground cinnamon 8 whole mushrooms, sliced 1 cup tomatoes, chopped 4 cups […]

Tofu Vegetable With Black Bean Sauce

Tofu Vegetable With Black Bean Sauce

Makes: 6 servings Ingredients: 4 whole mushrooms, sliced 1 ounce dried bean curd 1 teaspoon Chinese black beans, lightly crushed 3 cups carrots, chopped 3 cups green peppers, sliced 2 cups onions, chopped 1 cup celery, sliced 3 teaspoons garlic, minced 1 teaspoon gingerroot, minced 2 cups vegetable stock 1/2 cup water chestnuts, sliced 1/4 […]

Rice Casserole

Rice Casserole

Makes: 6 servings Ingredients: 6 carrots, grated 3 cups cooked rice (white or brown) 3/4 cup onion, chopped 1 tablespoon parsley, minced 2 tablespoons garlic, minced 3 tablespoons cilantro, chopped 1 1/2 cups evaporated skim milk 1/2 cup fat-free egg substitute or 4 egg whites 4 tablespoons non/lowfat Parmesan cheese Directions: Combine the carrots, rice, […]

Poppy Seed Cake

Poppy Seed Cake

Makes: 8 servings Ingredients: 1-1/4 cups flour 2/3 cup sugar 1/2 cup cornstarch 1-tablespoon poppy seeds 2-1/4 teaspoons baking powder 2 tablespoons non/lowfat margarine 1 cup skim milk 2 teaspoons lemon peel, grated 1-1/2 teaspoons vanilla 3 egg whites or 3 tablespoons egg substitute, lightly beaten Directions: Lightly coat an 8-inch baking pan with nonstick […]

The Main Nutrients

The Main Nutrients

Protein: Protein is needed to repair damaged muscle cells and is instrumental in tissue growth. There are 22 amino acids in the protein in human muscle tissue, eight of which cannot be synthesized in the body. These eight amino acids are termed essential and must be provided from your diet. Vegetable proteins lack either one or more essential amino acids, or have very low levels so that you must combine […]

Six Meals a Day

Six Meals A Day

The most serious of bodybuilders know that consuming six or more meals per day is essential to not only massive gain, but makes it easier for your body to efficiently digest the food, and keeps you topped off with nutrients. The “six a day” rule also keeps your stomach smaller, promotes more water consumption, and allows you to intake more fiber, fruits and vegetables. However, this doesn’t mean that you […]

Pre – Workout Nutrition

Pre – Workout Nutrition

How many times have you worked out on an empty stomach or after quickly eating a couple of cheeseburgers from your favorite fast food restaurant? You have probably done this more than once and had lackluster workouts as a result. What you eat before training makes the difference between a workout that results in new muscle; less fat, and increased strength or one that leaves you feeling like nothing […]

Guide to Low Carb Foods

Guide To Low Carb Foods

Low carb shakes are the best way to eat a nutritious low carb meal when you don’t have time to cook. Shakes are better than bars since the proteins used are usually of better quality and the total carb count is lower. The only problem with low carb meal replacement shakes is choosing a product that will fill you up and provide a nutritious meal. Use the checklist below as a guide to make sure the product […]

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