Thursday, September 13, 2012


What is 3J's Nutrition Network:
3J's Nutrition Network is a company dedicated to the most effective avenues of knowledge that can be applied in the pursuit of nutritional counseling. With the gain of this knowledge through cutting edge research and ever-the-wise experience, the network reaches out to eager clients who want to get the most out of their efforts in reaching their certain goals.

Why do I need nutritional consultation:
Imagine a car. When I say a car I mean something thats fast, sporty, sleek, and looks like its full of confidence; ready to take on anything! Lets make this car a metaphor for your determination to reach your goals! Wonderful! Your a fast, powerful, road gripping sports car! Thats the attitude it takes to reach your goals, which is the finish line at the end of the track.

Now, imagine that car without gas in the tank. You get in, slam on the gas pedal repeatedly, but it doesn't go anywhere! Why, you ask? Its because the gas is a metaphor for your diet, and a poor diet is like having no gas in the tank. So all your efforts are put to waste! With a correct diet, we can add some high octane fuel to that car and get you moving towards that finish line!!!

Simply put 80% of your success with your set goals will come from your diet!!!!. The rest is all about training, which is something that my clients also receive help with.

Its really simple physics. A body cannot gain mass without the addition of mass past what mass the body is burning off to sustain itself.

A body cannot lose mass without giving it less mass then the mass it burns to sustain itself.

Now dieting and reaching your goals isn't as easy as the said true facts stated in the above two paragraphs, but those are the bottom line truths in dieting. There is a very complex balancing of different macro and micro nutrients that most people have no clue how to correlate to their diet. 3J makes all that simple for you.

What do we do for you:
When a member becomes a client for diet advice they are given a questionnaire that allows for a deep look into the lifestyle that the client leads. We look at things like the activity level at work, the workout routine, the cardio routine, the time the person wakes up, sleeps, and works out. We ask about your favorite foods, or foods that you might be allergic to.

All members are required to take a tailors tape measure and measure out certain parts of the body at the start of nutritional advice in order to better track progress of the diet and training routine.

Progressive Nutritional Coaching:
Many nutritional companies will give you a set meal plan and send you out on your merry way. They dont care to do something called MICROCALIBRATION. It is a true statistical law that no one human body works EXACTLY the same way and reacts EXACTLY the same way as another. There are a great deal of genetic and environmental factors that play a role in either hindering or helping you reach your goals. Someone may have been eating 2 meals a day for the last year. He cant just be put on a 6 meal a day program and sent on his way. We would have to follow him, watch his progress, and make tweaks in his diet to safely and optimally move him into a 6 meal a day plan. There are other factors that play, too many to list here, that could involve tweaking and adjusting your diet. The progressive nutritional coaching is there to compensate for these possible variations from client to client. Some may have extremely slow metabolisms that need speeding up and cannot be done without following them for a number of weeks. Some may have a super fast metabolism and need more calories then what the "standard" approach for someone their weight and bf is. This progressive coaching deals with those possible problems

The minimum amount of nutritional progressive coaching that any of my clients receive is 5 weeks so that we know the diet is working out well for them. The variation in weeks of coaching, based upon packages, will be explained when we get to the packages themselves.

The Packages:

There are a few different packages that clients can choose from. Packages are based on the level of optimization for the client, number of weeks nutritional coaching, and expenditure.

The Basic Plan:
This is the baseline for any package with the company. If your new to dieting and/or new to training, or within some sort of financial burden this is the package for you.
We take a comprehensive look at your situation and build a diet customized to your needs. There are two meals plans involved in this basic package. This plan is good for both bulking or cutting. This includes 5 weeks of nutritional coaching.


Keto diets drop carb levels to virtually nothing and raise fat levels, forcing your body to use fat as an energy source. The popular "Atkins" diet is a keto diet. Keto is famed for its cutting properties, but can also be used for bulking for members who may be extremely carb sensitive or have diabetes. CKD (Cycling Keto Diet) is a variation of keto that allows for more carbs (but not much more) placed at specific times in the day. Both include 8 weeks of nutritional coaching and 3 meal plans.

Price: $200.00

Carb Cycling:
I believe this to be one of the best approaches to dieting for the average Joe. Whether your cutting or bulking (the former being more popular), carb cycling will get you where you wanna go more optimally then any other choice in my opinion (with the exception of certain genetic problems like diabetes). Carb cycling manipulates the fats and carbs in your diets on a near daily basis, raising and lowering them to keep your body working towards your goals. This includes 3 meal plans and 8 weeks nutritional coaching.

Price: $250.00

Modified Carb Cycling:

This is one of my original philosophies that I came up with in dieting years ago. Its also the personal diet i use regularly. Modified carb cycling is my variation on the carb cycle diet that emphasizes targeting problem areas of growth (e.g. you have an underdeveloped chest, or underdeveloped arms) whether your bulking or cutting. Fair warning to all my clients, the modified carb cycle diet consists of 5 or more meal plans and alot of organized prep and planning on your part! It comes with 12 weeks nutritional coaching.

Price: $350.00

3J's Anabolic Diet:

This diet is for those of you planning on doing contest prep. It involves running multiple philosophies of diets for 12-20 weeks and is the ultimate form of dieting!!!

For more information and pricing, please e-mail me!

Payment Plans:
We all know how tough the economy is these days. With regards to that, there are payment plans available for all packages that have been listed. Please e-mail me for further information.

How to Sign Up!!!!
Signing up is as simple as e-mailing me with the package you'd like to purchase.


An invoice is sent out to your e-mail so that the purchase can be securely made through paypal. Why paypal? We use paypal to protect our clients. With paypal your credit card information is never shared with anyone but paypal.

Upon completion of payment the questionnaire is sent out.

3J Approved Red-Brown Rice Recipe

Armenian RED brown rice

(photo credit:


1 Bag BROWN rice (about 7 cups)
1 red Onion
3 cloves of Garlic
Olive Oil
8 tbsp. Tomato Paste
2tbsp. each of Salt (might even wanna try more then this), Pepper, and Curry Powder. 

Before adding tomato paste, add one tray of ground beef 4 or 7% and cook thoroughly before adding tomato paste and spices. Continue with instructions. 


Chop the onion and garlic and saute in pot with ~1/3 Cup Olive oil for approx. 10 minutes or until golden.

2.Add in Tomato Paste, and all spices add 3 cups water.

3.Wash and rinse rice 2-3 times in seperate bowl then add to pot and cover with enough water so the water rises 3 inches above rice.

Stir well and let simmer on medium heat until almost all the water is drained. (approx. 30 minutes)

Then cover the pot with paper towel and cap and turn heat to low and let cook covered for approx 20 minutes.

You can also make this with UNCLE BEN’S® FAST & NATURAL™ WHOLE GRAIN INSTANT BROWN RICE ... its super fast ... just replace step 3 with the instructions on the box

Remember guys, 80% of your goals come from your diet. Check out 3J's Nutrition Network! and "Like" us on Facebook today!

Tuesday, September 11, 2012

8 Tips For Beginners Wanting To Lose Weight

8 Top Tips For Beginners Wanting To Lose Weight

3J's Nutrition Network
contact us:

EVERYONE who wants to get leaner should read this article. Sometimes we veterans forget what we once knew or we don't practice what we now know. If you're a beginner, this will be an introduction. If you're experienced, let this be a reminder.


There are so many opinions about how to lose body fat that many people end up completely confused and they don't do ANYTHING!
They've read about 27 ways to diet, 34 ways to do cardio, 101 ways to lift weights and 79 supplements to take. But they still don't have a clue how to start.
You stuff your brain with so much information it feels like it's going to explode, but then you never do anything about it. You're like a deer stuck in headlights. Sound familiar?
I call this the "paralysis by analysis" syndrome.

The most important thing you can do is take action. Just begin the journey and figure it out as you go. Better still; get a coach or trainer right from the start.
Actually, losing fat is not that complicated. You don't need a PhD in exercise physiology to figure out that any exercise is better than no exercise. You don't have to be a genius in nutritional biochemistry to figure out that an apple is better than a pop tart. Getting lean is simple: Exercise. Eat healthier foods. Eat smaller portions. Isn't this stuff just common sense? Didn't your mother tell you this?

So what's stopping you? What makes you freeze up?

If you're like most people, FEAR is stopping you. You're so afraid of doing something wrong, you choose to do nothing rather than make a mistake or look foolish.
What you must understand is that people who accomplish much and people who accomplish little BOTH have fears. The difference between the two is that the latter feels the fear and lets it immobilize them. The former feels the fear and does it anyway.

Begin the process. You can always fine-tune your program as you go. Naturally, it's better to aim and then fire, but its better to fire and then adjust your aim later than not to fire at all. You can't win a battle by hiding in the trenches.


Ok, so you've decided to forge ahead in spite of your fear and start working out. Congratulations. Now what? How do you choose between Stairmaster, Tae Bo, Lifecycle, Yoga, Kickboxing, Elliptical machine, jogging, swimming, etc.?
Any exercise is better than no exercise so stop over-analyzing: just pick something and start. Just do it.

If you can't make up your mind, then here's the simplest, easiest, most guaranteed way for any beginner to successfully start a fat loss program:


Here's why:

It requires no equipment

It requires no knowledge of exercise technique

It can be done by almost everyone, regardless of experience

It can be done almost anywhere

It's safe

For all these reasons, walking is the perfect way to begin. However, the better your condition becomes, the more you'll need to advance to higher levels of exercise intensity to reach higher levels of fitness.

I'm not saying you should abandon walking, but if you decide to keep walking, a casual stroll will no longer do. For an experienced exerciser, I would consider walking a method of locomotion more than a serious workout.

There's a big difference between walking for health vs walking for fat loss. Even a 10 or 15-minute casual walk has health benefits. But if you want to turn walking into an effective, fat-melting workout, you'll need to push yourself for 30 minutes or more several days per week. Walking briskly uphill (or on an inclined treadmill) is an excellent fat-burning workout for anyone.


Read any book about success and it will tell you "pay attention to detail." Sounds like good advice - unless you haven't mastered the fundamentals yet. In that case, it's the worst advice you could follow.

Every day people ask me questions like these:
"Should I use a fast acting protein powder like whey or would casein be better? What if I mix both and also add a little bit of Soy? If I use all of them, what ratio of the three would be ideal and when should I take them?"
"I want to do the ephedrine-caffeine stack and it says to take 20 mg of ephedrine with 200 milligrams of caffeine. The ephedrine comes in 25 milligram tablets, so should I chip a little bit off the tablet to get the right ratio?"

Do you see the problem here?

These are legitimate questions, but they're completely moot if you're eating doughnuts and sitting on the couch all day long. Fix your diet and get your butt moving first, then worry about the little things.

Emerson said, "The height of the pinnacle is determined by the breadth of the base." The heights you reach will depend entirely on how broad a foundation you build. Great coaches such as Vince Lombardi and John Wooden credited most of their success to drilling their players on fundamentals.

Forget about ALL the minutia until you have the fundamentals down cold!

Forget about supplement dosages

Forget about macronutrient cycling

Forget about tempo manipulation

Forget about glycemic indexes

Forget about the latest Bulgarian or Russian periodization program

Master the fundamentals first!

The fundamentals of fat loss include: (1) Do your cardio, (2) Lift weights, (3) Burn more calories than you consume (4) Eat 5-6 small, frequent meals and never skip meals, (5) Keep your fat intake low, but include small amounts of good fats, (6) Eat natural foods; avoid processed & refined foods, (7) eat more complex carbs, fruits & vegetables, (8) eat lean proteins with each meal, (9) Think positive: visualize yourself as you would like to be.

If you're not doing all these things, and you're looking for the perfect supplement stack or the optimum periodization plan, I'm afraid you're barking up the wrong tree.
I don't want you to think that details don't matter - they do. The "Law of Accumulation" states that every success is a matter of hundreds or even thousands of tiny efforts that often go unnoticed or unappreciated. Everything counts. Everything either helps or hurts. Nothing is neutral.

The problem is when you get bogged down in minutia before you've even learned the basics. Minor details produce minor results. Major fundamentals produce major results.

Don't major in minor things. Lay your foundation first, then move on to the finer points. And remember, as Jim Rohn says, always be suspicious of someone who says they've found a new fundamental.


The most important dietary factor in fat loss is not how many grams of carbohydrate, protein or fat you eat, the most important factor for fat loss is calories. Eat more than you burn each day and you will store fat. Eat less than you burn each day and you will lose fat.It's just that simple.

Where the calories come from is important too, but unless you understand the calorie concept, nothing else matters.

I'm appalled at how many people claim to sincerely want to lose body fat who admit they haven't a clue how many calories they eat.
Get serious! If you don't have the faintest idea how much you're eating, how can you expect to make any progress?

Did it ever occur to you that your ONLY problem might be overeating!
Do you realize that too much of anything gets stored as fat?

That's right - even if you're eating nothing but "natural and healthy" foods, if you eat too many of them, you're still going to get fat.

Portion control, my friend, portion control!
On the other hand, maybe you're under-eating and slowing down your metabolism. There's a fine line.


Do you know what is the biggest mistake made by beginners?
They quit!

Remember in the January issue, where I mentioned how attendance in our gym shoots up for about 6-8 weeks around New Year's? Well, it's back to normal now because all the quitters dropped out already.
What's especially sad is that most people quit right when they're on the verge of making substantial progress.

Remember: You're never a failure as long as you're working on the progressive realization of a worthy goal. But the second you quit, then it's official - you're a failure.
Quitting should not even be an option because...


Don't let these four words slip by you just because it's an oft-repeated cliché. This is an important mindset! You have to stop thinking of getting in shape for a New Year's resolution, vacation or wedding (or a contest, you bodybuilders). You must start thinking about getting healthy and in shape FOR LIFE.

When you're just starting out, firmly resolve that quitting is not even an option. Don't approach this endeavor with an "I'll try" attitude. If you accept quitting as a possibility, you might as well not even start; just grab that remote control, a bag of chips and get back on the couch where you were before.
Also, understand that results may come slowly in the beginning if you're not the genetically-gifted type. This process requires great patience and persistence for most people.

Most beginners never allow themselves the time it takes to get any momentum going. They expect too much too soon, get discouraged and quit.
It takes a big push to get started. It's like getting a rocket off the ground - it uses most of its fuel just launching off the pad, but once it's in the air and the inertia has been overcome, it can keep going with very little energy expenditure. Don't quit just because it's difficult to "launch!"


Life is too just too short to learn everything there is to know on your own. Don't waste time climbing the ladder only to find it's leaning against the wrong wall! Learn from the experts. Get a trainer, personal coach, or mentor to help you start right - right from the start.


I admit I'm showing my bias by saying everyone should join a gym (I'm in the health club business), but I sincerely believe nothing beats working out in a high quality health club. In a well-equipped gym, the possibilities are endless, the atmosphere is motivational and people are there to help you.

More often than not, however, beginners start at home. That being the case, I admit that you don't need a gym to get started. You also don't need any of that garbage advertised on late night TV. The only piece of equipment you need has existed for over 100 years - that's right, the humble DUMBBELL!

Remember - don't overcomplicate this - think basics, basics, basics (and dumbbells are as basic as it gets.)

Dumbbells are the single most versatile piece of equipment in existence. You can perform hundreds, even thousands of exercises with dumbbells.

Ladies, a set of 3 to 20 pounds will be more than sufficient. Guys, a set from 10 to 40 pounds should do the trick (for now). I've also heard wonderful things about Powerblock dumbbells for space-saving, although I don't have first hand experience to cite.
If you also get yourself a bench and clear out a little corner in your favorite room, then you're ready to roll!

Here it is - The beginner's all-dumbbell routine:

1. Dumbbell bench press (chest)

2. Dumbbell side lateral raise (shoulders)

3. One arm dumbbell row (upper back)

4. Dumbbell extension behind head (triceps)

5. Dumbbell Bicep curl (biceps)

6. Dumbbell Lunges (thighs)

7. Dumbbell One leg calf raise (calves)

8. Dumbbell leg curl (hamstrings)

9. Crunches (abs)

There you have it. Simple and effective. At home or in a gym.

If you're just starting, do this routine for 2-3 sets of 8-12 reps per exercise, except calves and abs which you can go up to 20 reps. Rest 1 minute between sets. You'll train your whole body in each workout, 2 -3 three days per week, non-consecutive days.

After 3 - 6 months, you'll probably need to add exercises and move up to a split routine. (So I guess I have to do another article, called 8 tips for intermediates: How to keep going).


It's is a common misconception that you should start with aerobic workouts and lose the fat first before adding weight training.
Unfortunately, the best you can hope for from diet and aerobics alone is to become a "skinny fat person." You may lose weight, but you'll have a poor muscle to fat ratio and a "soft" appearance.

Obviously, weight training is the key to developing strength and muscle. What few people realize is that weight training also increases fat loss, although it occurs indirectly.

Weight training is anaerobic and burns carbohydrates (sugar).Cardio is aerobic and therefore burns fat. So it seems logical to focus on aerobic training for fat loss.
However, something interesting happens "beneath the surface" when you lift weights. Weight training increases your lean body mass - aerobic training does not.
Low calorie dieting and aerobic training without weight lifting can make you lose lean body mass. If you lose lean body mass, your metabolism slows down, and this makes it harder to lose fat.

If you increase your lean body mass, you increase your metabolic rate and this makes it easier to lose fat. With a faster metabolism, you'll burn more fat all day long - even while you're sleeping!

If you have limited time, and your main priority is fat loss, then do a very brief weight training program and spend the majority of your time concentrating on cardio. But never neglect the weights completely - always do both, and if possible, devote equal attention to each.

Remember guys, 80% of your goals come from your diet. Check out 3J's Nutrition Network!