Justin Rivelli’s Physique Transformations

Year: 2011

  • Fudgy Peanut Butter Brownies

    Ingredients:

    • 1 scoop of chocolate whey protein powder
    • 1 to 2 tbsp of peanut butter
    • 1 to 2 tbsp of water

    Directions:

    1.  Pour 1 scoop of chocolate protein powder into a cup or small bow.
    2. Add around a tbsp of water to the mix until it is the consistency of peanut butter. (It will be hard to mix at first)
    3. Stir in the tbsp of nut butter.
    4. Put in the microwave on high for about 5 to 15 seconds. (or so it stays gooey) You should not be able to pick it up. Again, it should look somewhat like hot fudge. Eat this with a spoon!
    5. Devour

    Serving Size: 1 Brownie
    Carbohydrates: Close to 0g depending on the protein powder
    Protein: 24g
    Fat: 8g
    Total Calories: 194 calories

  • Oatmeal Raisin Cookies

    Ingredients:

    • 1/2 cup plain oats
    •  1 scoop of vanilla protein powder
    • 1 egg
    • Handful of raisins
    • Large dash of cinnamon

    Directions:

    1.)    Pre-heat oven to 325 degrees.
    2.)    Add all of the ingredients into a large bowl.
    3.)    Stir until completely mixed and consistent.
    4.)    Form 3 round cookies and put onto a baking sheet.
    5.)    Place in the oven for 5-7 minutes.
    6.)    Consume.

    Note: They taste better when they are a little gooey.

    Nutrition Facts:

    Serving Size: 1 cookie
    Carbohydrates: 12
    Protein: 10
    Fat: 1g

    Calories: 130

  • I Want to Lose 17 Pounds by December 19th

    How does one formulate numbers for either fat loss or lean muscle gain? Whenever I get a new client they have often have this special number picked out in their head when trying to either gain or lose weight.  On top of this, they are very confident that it’s where they want, have, or need to be body weight wise. This is okay and it’s fantastic to have a goal, but there is no possible way you can predict how you will look or feel when you reach that magic number in the future.

    Let’s explore this misconception…

    Did you choose this weight because you think you will look good when you hit it? If you’re trying to get to a weight you were in the old days, you probably won’t look the same as you did back then even if you do reach it. You are at a different point in life and have either more or less muscle mass, fat, and or posture and flexibility etc. Saying this, you could look or feel better or worse when you get there.

    Did you compare yourself to someone else? Just because Jane Doe looks great at 105lbs or John Smith looks awesome at 180lbs it doesn’t mean you will too. Again, they have more or less muscle mass than you do and are a different body fat % as well. Even if they are the same body fat % they could look totally different. (Refer to pictures below) They have different genetic traits, tissues, and structures and knowing this your body will not look like theirs no matter what.

    Did you just pull this number out of the sky? I hope not because obviously common sense explains this has almost no validity at all, unless you are a time after time physique competitor who constantly monitors and pays attention to detail. Considering what I said above though, even then it is not full accurate to pick a number.

    Moving forward I’m sure most of you know by now that most body fat % calculators, and BMI charts are not as accurate as you may think. Girth measurements are a good guideline but that doesn’t tell you your fat to mass ratio. The scale is a good tool, but stepping on it all the time along with taking into consideration all the fluctuations in pounds we can have during the day or week will drive you crazy. Pictures and the mirror are great tools to use, but you need a reliable source taking pictures the same way, with the same lighting, the same distance away etc. Otherwise they are skewing what you “really” see.

    Critiquing yourself is one of the hardest things you can possibly do. Have a true, knowledgeable down to person you can trust be 100% honest and realistic with you about your goals so you can take the steps needed to obtain your future calling. Or better yet have a professional coach evaluate you. They will truly help identify what you want and need to change to reach your fitness goals.

    I’m sure this post wasn’t what you thought it would be, but at least now you understand you can’t really formulate weight transformation numbers 100% accurately. If your still thinking right now, Justin you’re insane, “I’m 100% sure I need to lose or gain 5 more pounds”, then power to you and I challenge you to do it. I can almost guarantee when you reach that point you will want to either lose or gain more weight. I hope even more that it helps you go after those 5 pounds if they are truly needed.

  • Protected: Your Body Lies: Training Edition

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  • 3 Fast and Easy Homemade Pre-Workout Meals!


    Everybody has their own tolerance to pre-workout food. Therefore, eating before a workout can be either be fantastic, or it can be an issue. I have seen people get upset stomachs and or need to “break” in the bathroom, and others whose performance excels dramatically from pre-workout fuel.

    If you read this article, don’t usually eat pre-workout, and then decide you want to try one of the options below, I suggest starting slowly and eating minimal amounts at first to assess your tolerance.Some people (like me) can eat a large quantity of food right before they train, whereas others must eat nothing, something very light, or more than 2 hours before training. The purpose of this article is to give you three meal ideas on what to eat before you workout. I will explain 4 quick points you should read first!

    1. Stay hydrated before you train. If you want more info on water consumption and how to tell if you are hydrated etc., check out my article The Forgotten Nutrient here!
    2. Consume a complex carbohydrate, protein, and a healthy fat about 2 hours before your workout. If you can handle this even closer to training great. If you can’t, cut out the fat source, or eat less. Having trouble finding ideas for these food sources? Click Here!
    3. Stick to easily digestible food sources for yourself. For example, if you cannot handle an animal protein source before training, try a more digestible protein source. This would be something like a liquid protein blend.
    4. The main goal of a pre-workout meal is to be fueled and comfortable.

    Note: The empty stomach approach does work for some people. I generally only prefer this with cardiovascular training. But this is a topic for the future.

    Below, I listed 3 of my pre-workout meal options. Adjust these according to your needs. You can cut down, increase, or keep the same serving size. Just keep it proportional to the recipes below for best taste.

    Go ahead. Pick your poison below.

    Also note: I do not count the trace amount of macros in the certain food choices but I am counting all calories for these recipes. For example I will not count the protein in oatmeal as that’s not its major food source.

    1.) The Muscle Mass King

    (Unmixed)

    (Mixed)

    Ingredients:

    • 1 cup plain oats
    • 1 scoop of any flavor protein powder
    • 1 banana
    • 1 tablespoons of natural nut butter
    • 1 tablespoons extra virgin coconut oil
    • Large dash of cinnamon
    • Dash of salt

    Directions:

    1. Cook the oatmeal to the texture of your liking.
    2. Mix in the rest of the ingredients (takes a little time, don’t add more water)
    3. Destroy!

    Nutrition Facts:

    Serving size: 1
    Carbohydrates: 90g
    Protein: 24g
    Fat:  16g
    Total Calories: 780 calories

    2.) The Lean PB and J Queen

    Ingredients:

    • 1 scoop of any flavor protein powder
    • 1/2 cup of red raspberries
    • 1 tablespoon of natural nut butter
    • 4 tbsp of water
    • 10 ice cubes

    Directions:

    1.     Mix all uncooked ingredients into a blender.
    2.     Destroy!

    Nutrition Facts:

    Serving size: 1 Shake
    Carbohydrates: 8
    Protein: 24 g
    Fat:  8g
    Total Calories: 250

    3.) The Pick Me Up

    Ingredients:

    • 1 scoop of protein powder
    • 1 Banana
    • 1/2 cup of strong coffee (Better if its cold first) or scoop instant coffee
    • Large dash of cinnamon
    • 10 ice cubes
    • (Optional) 1/2 cup Oats

    Directions:

    1. Mix all uncooked ingredients into a blender.
    2. Destroy!

    Nutrition Facts:

    Serving size: 1 Shake
    Carbohydrates: 30g
    Protein: 24 g
    Fat:  0g

    Total Calories: 240 calories

    BONUS:

    One of my personal favorite pre-workout meals to enjoy every once in a while is some sprouted Ezekial toast with coconut oil to top it. Some eggs along with this is great as well if you can handle an animal protein source. (Coconut oil with a dash of salt tastes like butter)

    Take a few minutes to down one of these quick options and let me know how they taste. The payoff will be more energy, better hydration, improved performance, and more!

  • Protected: The No B.S. Approach to Achieving Incredible Abdominals! (For Males and Females)

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  • Protected: A Beginner’s Guide to Protein Powder

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  • Protected: “First Date”

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  • Protected: How to Choose an Omega-3 Supplement

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  • Protected: Beware: I’m Coo Coo for Coconut! (Must Watch Video)

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