I Need Your Opinion

opinion

I was a little disheartened by an email I got from an ‘ex’.

I say ‘ex’ because she’s now an ‘ex-reader’.  She probably has some of her own issues unrelated to me, but it still tends to hurt my feelings when I get this sort of thing.

hate mail

*Read from the bottom up on the string of emails

 

I think it’s a little cowardly to sit behind a keyboard and spew this sort of venom, but that’s just me. I’d appreciate any thoughts you have on the subject. My purpose is to provide helpful tips and advice. My assumption is that’s why you’re here. Any advice you can offer me to support YOU further is much appreciated.

I’ll go ahead and post the tips that I sent in that email despite the fact that I offended that person. In fact, I was flattered that a different reader asked me to post these tips on my Facebook page and on my blog too.  Sometimes I wonder if the info I share is a little TMI, but if anyone can benefit from even one tip, then I’m happy.

Here was the email that I sent out:

I returned from a week in NYC with my almost 20-year-old daughter Hannah. This was a trip that mother’s dream of having with their girl. Further to this, I was happy that Hannah asked me how I manage to stay lean and fit while traveling. I do a lot of it and she realized while traveling with me that it’s not always easy.

Here are a few things off the top of my head that we discussed:
A workout – A short 20 min bodyweight hotel workout is fine in a pinch. Getting a workout done in the NYC Lion Kingmorning is best so that the day doesn’t get away and excuses don’t pop up. It takes NO time at all and keeps the metabolism revved up.

Drink up – Water that is. For me it’s the cure for headaches and dehydration. Although difficult at times I have no liquid calories pretty much EVER (except the odd glass of Malbec).

No bread - This isn’t due to gluten intolerance, it’s just an intolerance to a ‘muffin top’ ;) This really works as hard as it is to do at some places especially, but passing on bread saves massive amounts of calories.

Cut out evening starchy carbs – Keep it to protein and veggies at dinner 99% of the time. Of course being in NYC, my ONE time break in this rule was a treat of cheesecake after the Lion King performance on Thursday. This leads to the next big idea…

Plan a cheat meal – It’s easy to pass on tempting foods when I know I can have them (eventually), Nothing is on the never never list. Here’s how I planned my NYC cheat: we didn’t have dessert all week, we had sushi with no rice and sashimi for dinner (low carb) and I did a metabolic workout with Kate Vidulich mid afternoon (filming for videos). Simple things to set up the perfect storm for a big treat. Oh, and I fasted until after my workout the next morning.
Regular sleep – Going to bed and waking at a similar time daily is key for me. We pretty much stayed on schedule with our own time zone (not always possible I know).

Step out of the comfort zone – Every day was an adventure. Did we know where we were going and what to expect? Not always. We didn’t risk life and limb, but we were definitely out of our element in the big city. Doing something scary makes you feel alive.

NYC times sq H and me

Do a good deed – I found a wallet and could only imagine the panic I’d feel had it been me that lost mine. I turned it into the doorman and was thrilled that I made some strangers day who came back for it 5 minutes later. I never found out who it was but, man, it felt good to know some one had a good day because of that small gesture.

These are only a few things off the top of my head: small things that over time add up to better health.

*****************************************************************

Make sure to let me know how you feel about the comments from ‘Barb’. And like my Facebook page here too.

Never Sit Down Never Grow Old

No one really plans on getting old.

Of course we all know it’s a reality, but it’s something that happens to others and it’s difficult to see in ourselves. Often it hits us in the face when we see a photograph or when we see someone that we haven’t seen in years. It’s either a pleasant surprise or a dose of a little too much reality (often served up with a dose of mortality on the side).

I just turned 51.

Fitness008This is a recent photo that I had taken and evidence that years of doing sweaty workouts are definitely time well spent. I’ve been a gym rat for over thirty years. I want to encourage all of you who hit the gym on a regular basis now to NEVER stop or sit down.

Life has a funny way of putting obstacles in the way of training. You might find that you’re super dedicated now, but then you may get a big job, you have a family, you go on holiday or may find any number of valid reasons to have an interruption in your training schedule and then it happens: you get out of your routine and your workouts are shelved. You may think it’s temporarily, but too often it’s longer than you plan.

I know you may say it ‘won’t happen to ME’, but seriously, I tend to be the exception and not the rule when it comes to the ‘super fit and over 50’ category. All my ‘gym buddies’ from past training days have long since found a comfortable chair while I have not. I don’t rely on stories of my ‘glory days’ as an athlete from the past; I continue to live the ‘glory days’ with personal challenges now.

Do you want to have visible abs when you’re 50? Do you want to be able to do pull ups, human flags, and have strength like you do now? I’m here to say it’s not only possible, it’s probable if you play your cards right. I’m as strong as I’ve EVER been and probably even leaner than I was in my 30’s. You can be too.

It’s the 10,000 hour rule: This is the idea that it takes approximately 10000 hours of deliberate practice to master something. The ‘something’ in this case, is your body. Sadly many people spend more time and money on their car than their body.

Here are ten tips to keep in mind so that years will be more of a friend than a foe:

- Consistent short workouts trump longer sporadic ones. Often times I get asked how long I spend training each day; more important is the consistent commitment of a short amount of training time over the long haul.

-Take notes. Training journals are helpful accountability tools. I can compare performance from 20 years ago. I know what my body is capable of and I can push my limits. I can log an ache or pain so I can track what caused it, what things to avoid, when to get treatment when needed and what treatments worked.challenge workout journals

-Small smart nutritional choices add up BIG TIME in the long run. You don’t have to be a total food freak, but making hard choices 80% of the time makes a huge difference in your physique over time.

-Beauty sleep is important. Having consistent sleep patterns help recovery and keep cortisol levels low. We know that a high cortisol level is associated with increased belly fat and adrenal fatigue.

-It may sound too motherly to say ‘moderation in all things’ however that’s what works when it comes to lifestyle.

-Training need not be ‘moderate’ though. In fact, ‘pedal to the metal’ is more like it. Train with passion, intensity and intelligence.

-Train heavy. Lift as much weight as you safely can to increase and maintain as much metabolically active muscle as possible. Muscle is the fountain of youth: it keeps your metabolism fired up and helps staying lean that much easier.

-Continue to setgoals goals and give yourself physical challenges.

-You may require more recovery between workouts. Listen to your body. Sometimes less is more, as long as less is part of a deliberate plan and doesn’t become ‘nothing’ when it comes to intense workouts.

-Pay attention, your body is an incredible machine, learn how it reacts to life: training, eating, stress, sleep, etc. The great thing about aging is it gives you more time in your own skin to really get to know yourself physically, mentally and emotionally.
I hope that you’re passionate about your physique right now. I hope that this is something that only grows in intensity. Your passion for training is hopefully as ingrained in your daily lifestyle as brushing your teeth. The challenge of maintaining a kick ass body as you age is really the epitome of all challenges where YOU become the ultimate winner with great health to live life to the fullest.

aging

I never use age as an excuse and neither should you. I can help you with your fitness through my blog and challenging workout plans. I know some of the workouts I post are a little too aggressive. Some of you may be very intimidated by the workouts I have on the here.

If this is you, I have good news.

I was lucky enough to be included in the videos for a program called Functional Fitness.

 

If you are:

  • new to fitness or at all intimidated by fitness
  • recovering from an injury
  • 50+ and need a ‘gentle’ approach
  • looking for ‘follow along’ videos
  • need ‘coaching’ along the way

This is an at home fitness solution for you.

Here I discuss the program with the creators, Dr. Cody Sipes and Dr. Dan Ritchie:

Here’s a sample workout:

Level 2 Workout #1

Equipment: Tubing anchored chest level, dumbbells

Time: 17 min

  • Split Squat–12 reps each leg
  • Sleeping Dog front and back–3 reps each leg
  • Two arm standing dumbbell lateral raises–12 reps

(repeat)

  • Standing alternating tubing rows–12 reps each arm
  • Sleeping Dog side to side–5 reps
  • Standing alternating chest press–12 reps each arm

(repeat)

  • Standing alternating lat pull down–12 reps each arm
  • Heel Toe Rocks–30 seconds
  • Side Step Ups–12 reps each leg

(repeat)

  • Bridge with arms together–3 reps (5 sec hold)
  • Bird Dog with limb movement to side–2 reps each limb

(repeat)

dan r functional fit 3 Never Too Old

This is a fantastic program to get you moving safely.  If you need a place to get started with your return to fitness, this is the one.

Check out Functional Fitness

dan r functional fit 4 Never Too Old

OR, if you’re ready for more of a challenge, you can check out my various workout programs:

Challenge Fat Loss

Challenge Jump Rope

Challenge Burpee

Challenge Complexes

Pull Up Challenge

Female Fat Loss Over 40

Do YOU have any ‘look and feel young’ strategies? I’d sure like to know. I can use any and all advice since I plan on living to be at least 150 years old ;)

(This is your cue to comment below!)

 

 

Drink Up?

Sin City. mm grp sept 2014

You see it all there.

Recently I was out with a group of fit pros in crazy Las Vegas. We had spent the day sharing strategies on how to help our clients best, and by the evening time, we really needed to chill.

After a team dinner, we ended up at a beautiful lounge in the Cosmopolitan called ‘The Chandelier’. We were just hanging out at the bar when I found a couple staring at me as if they knew me. Since I’m a friendly Canadian, I said ‘Hi’, we chatted a bit and then I quickly ended the conversation when it got weird. The woman asked me if I wanted a lap dance from the fella.

Umm…No thanks.

thanks but no thx

I politely excused myself and went to sit down with our group.

The woman proceeded to follow me and with the encouragement of the trouble makers in our group, she gave me a lap dance.

I was pretty embarrassed as everyone laughed,  but it was all in good fun.

Clearly, this woman had one too many drinks (and maybe I had one too few :) ).

After this experience and witnessing so many folks carrying their gallon sized drinks along the Vegas Strip, I figured I’d discuss the affects of alcohol.

Most obviously, alcohol can make folks a little crazy, but I want to talk about how it affects us in terms of fat loss.

I get this question all the time: Does alcohol REALLY make you fat?

Well in a few words:

Runaway Train 300x195 Want a Cool One?

Booze: Lower inhibitions + increased appetite = Runaway train to weight gain

 

If you really enjoy having a drink now and again, I have a solution so that you actually CAN lose weight and enjoy a drink HERE, but I suggest you read this email first ;)

All alcohol is a carbohydrate, or a simple sugar, void of any vitamins or minerals. One ounce of alcohol provides about 70 calories with NO nutritional value.

Although alcohol is a simple sugar, it requires no digestion. This is why your body prefers alcohol as a fuel before using other carbs, proteins, or ingested fats. It’s considered “nutrient sparing” since it becomes the quickest available food, it spares all other nutrients that follow it. So if you’re ingesting a ton of calories along with the liquid calories of alcohol, this will most likely be stored as belly fat because the liver is busy processing the alcohol.

Alcohol is such a fast acting simple sugar that enters the blood-stream through the walls of the stomach as opposed to most nutrients, which are absorbed in the small intestine. This quick absorption explains why you may feel the effects of alcohol right away. It also goes directly to work on the central nervous system and starts to damage valuable brain cells by withdrawing water that’s essential for cellular health.

So, here are 6 quick tips to prevent fat storage when you drink alcohol. I don’t want to be a party killer, but you can just keep these tips in mind when you occasionally have a wobbly pop.

Lesson 1: Alcohol has calories. Keep this in mind when you consider your daily caloric intake. If you’re drinking calories, you probably need to consider what you’re eating because those calories all add up.

Lesson 2: Alcohol dehydrates, so for every alcoholic beverage, double up on water consumption to reduce this effect and reduce the likelihood of the ‘hang over headache’. Drink more water before bed and keep a water bottle by your night stand.

Lesson 3: Keep calories low and clean when drinking as much as possible. (This may be a tough thing to do though, because, alcohol stimulates appetite.) Focus your food around protein and veggies and keep carbs to a minimum if you’re drinking. Avoid the late night pizza and other temptations that often occur with drinking.

Lesson 4: Avoid calories in the mix of your drinks. Stick with a clear alcohol mixed with water or club soda. This way you’ll avoid the empty sugar calories that can add up to 500 calories per serving (no joke). Don’t get ‘tonic water’ and ‘club soda’ confused, although they may seem like they’re the same thing, tonic water has as many calories as soda.

Lesson 5: Crank up your metabolism with a short and sweaty challenge workout BEFORE you drink so that your body will handle the extra calories more efficiently. Also make sure you’re fully hydrated before your festivities begin.

Lesson 6: Make sure you consume extra water and nutrient rich vitamins, anti-oxidants, and food sources the following morning. This will help your body recover get on track quicker.

Realistically, most people will have alcohol at some point, so it’s all about ‘damage control’ to avoid fat storage and sabotaging fat loss efforts.

Enjoy an occasional drink, but remember if you’re truly serious about fat loss, you may consider a drink as your ‘treat meal’ or special occasion and not a daily habit.

So the next question is:  Can I lose weight and still have an alcoholic beverage?

If you’re truly serious about weight loss and want to make a big impact in a short time, then I recommend that you check out my 21 Day Challenge Fat Loss program. You can enjoy your favorite alcoholic beverage in your ‘treat meal’ on this plan if you really wanted to. This is a plan that you can adopt for life, even though I call it the ’21 day’ challenge. Honestly, you’ll feel SO energized and motivated, you’ll want to continue the healthy eating that you learn on the plan.

There’s a little ‘secret sauce’ in the plan that has nothing to do with food. Here are 5 steps to drop 3-5 pounds in the next 7 days:

Step 1 – Social Support

A study from Harvard showed that participants that used social support while losing weight were more successful than those who didn’t.

In fact, the average weight loss among participants who used support was 20 pounds compared to 9 pounds for those without support!

And with the exclusive Challenge Diet community, you’ll have access to other people just like you, as well as myself.

Step 2 – Accountability

Everyone in our group will be keeping an eye on you, and you’ll have NO choice but to succeed as you will have to OWN UP to what you’re eating so we can all create food awareness and learn from each other.

Step 3 – A Simple Plan and Being Prepared

There is no guesswork. You’ll know exactly what to eat, step-by-step with the power of flexibility based on your preferences. Preparation is a key to success in any situation, but especially food.

Step 4 – Incentive

You’ll see and feel a difference in only 7 days. Expect to lose up to 11 pounds in only 21 days and have the tools and habits that will springboard your future fat loss success.

When you lose fat fast (against what the media tells you), you will be inspired to continue. It’s called “success momentum”.

Step 5 – Deadline

Another piece to the puzzle that’s missing from other programs is a set deadline. What’s your end date? Set one up.

21daysImagine sticking to your plan, step-by-step, for 21 days.

Anyone, including you, can stick to a plan for JUST 21 days. Knowing that there is a light at the end of the tunnel is what keeps people just like you going.

And if you’re wondering why 21-days… it’s because studies show that it takes just 21-days to form a habit. And that’s what I want to help you with.

I want to teach you the fat loss and nutrition secrets that work. And then give you a detailed day-by-day plan to follow so that you can see fast results, and then leave you with the habits to do it on your own moving forward.

But you’ll also have the security in knowing you won’t get the “rebound” weight gain that other diets don’t even talk about. You’ll get proven resources and simple strategies to keep the weight off forever…and if you choose to do so, continue with your fat loss!

Check out the 21 Day Challenge Diet here and start losing 3-5 pounds your first week, even if you decide to have a wobbly pop.

Oh, and if you happen to be in Vegas and get a free unsolicited lap dance, let us know how that goes ;)

Guest Post – A New Approach To Training Your Abs

On a recent trip to Vegas, it was the Mayweather VS Maidana match. While I didn’t go to the fight, there was plenty of press surrounding it, so I couldn’t help but notice how RIPPED these fighters were.

The first thing I thought of, is what kind of training, do these guys go through?

So, I asked my good friend, Andrew and he was kind enough to share this post with us.

By Andrew Raposo 

I see it all the time… countless reps of different types of ab exercises.

100 reps of Crunches
100 reps of Russian twists
100 reps of “Ab bicycles”

My question is… WHY?

Do you train your other body parts like that?

I hope not…

As a matter of fact, have you been getting any type of results from this type of ab training?

If your answer is no, then I highly recommend that you read on. Today, I’m going to show you how to train your abs for STRENGTH. You don’t train strength by doing 100+ reps of an exercise.

You ever wonder if you can specifically target the fat around the midsection? This is how you do it.

The new approach that you’re going to learn about ab training is by training your abs like a fighter.

Fighters have the most RIPPED Abs in any other sport you see on TV. They also have the strongest midsection in sport. Why not train abs like them?

The difference between fighters and everyone else is that fighters train their abs for strength.

Just imagine getting punched and kicked repeatedly towards your midsection. You better believe you have to train your abs differently.

The best part is you don’t have to use one piece of equipment. All you need is your own bodyweight. Now you’re probably wondering, “How do you train your abs for strength with just your own bodyweight?” I will show you how.

Today, I’m going to give you a sample ab-training workout that the top-level fighters use to get their ripped chiseled abs and have core strength that will blow you away.

Without further delay, let’s get right into the workout.

Fighter Ab-Training Circuit

Box Plank – 10 Reps Each Side
Long Plank Walkouts – 5 Reps
Hardstyle Plank – 10 Sec x3
Rest 60 Sec

Repeat for a total of 3-5 rounds.

If it’s your first time doing this circuit, start with 3 rounds and work your way up to 5.

Now you’re probably wondering what these exercises look like. Check out the descriptions of each exercise below.

Box Plank

Box Plank

• Start in a quadruped position. Knees underneath the hips and hands underneath the shoulders.
• Brace your abs and get your knees off the ground.
• Keep the abs braced and without moving the hips, get one hand off the ground.
• Repeat with the other hand.

Long Plank Walkouts

 

Long Plank Walkouts

• Get into the top of a push up position.
• Walk your hands forward until they are above your head while keeping your abs braced.
• Walk your hands back into the top of a push up position.
• Prevent the hips from swaying side to side when performing the movement.

Hardstyle Plank

Hardstyle Plank

• Start in a plank position on your elbows.
• Make sure there is a straight line from your head to toes and hands away from each other.
• Squeeze your abs, glutes, quads, and fists as hard as you can.
• Drive your elbows to your toes as hard as you can.
• Hold this tension for 10 seconds and then rest for 5 seconds.
• Repeat this 2 more times.

There it is, a real ab workout that will get you on the road to having ripped abs like a fighter. You can perform this circuit at the end of a training session or even on an off day. You get much better results when you train your abs like this rather than performing countless reps of a random ab exercise.

If you would like more workouts like this, check out Fighter Abs for done for you videos and a complete step-by-step guide in getting you Six-Pack Abs with just your own bodyweight.

 

About Andrew

Bio Picture

Andrew is a North American Super Middle Weight Muay Thai Champion and a Two Time Provincial Gold Medalist in Boxing. Andrew is a passionate Fitness & Strength Coach and runs a private practice out of Toronto, Canada. Where he trains high-level fighters for competition as well as transform average bodies into extraordinary results with his unique approach to training. He is also the Creator and Author of Fighter Abs.

Vegas Baby – 10 Minute Workout

I’m in Vegas with some of my favorite fitness folks. las vegas sign

Unlike most Vegas trips, this is not a ‘what goes on in Vegas – stays in Vegas‘ type trip.

The purpose of this trip is to ‘mastermind’ with the best in the biz. We come here once a year to meet and share strategies on how to help our clients best. It’s not to say we don’t have a good time, but it’s mostly biz.

I’m pretty happy to see my friend, Derek Wahler here. He tried to make it to the Turbulence Training Summit in June 2014 but spent 10 days in the San Diego hospital instead. He recently had another health set back. He’s a dude that’s tough as nails and his health issues came totally out of the blue and nearly killed him. Literally. You can read more about that story and how it motivated him to help others achieve their own fitness goals even more.

In any case, I’m just happy to see him here alive and well!

If there were ever a time to have NO time to train, it’s at meetings like this in Vegas. We sequester ourselves into a conference room from 9am to 5pm or later and in the remaining time we try to hang out and take in some Vegas fun.

But for me, a workout just HAS to happen.

The good news is that with a bunch of fit pros around, there’s no excuse or lack of training ideas. Derek  shared this workout where if you have only 10 minutes, you can hit your entire body with HIDT (High Intensity Density Training):

  • Prisoner Squat (12 reps)
  • Spiderman push up (6 reps/side)
  • Burpees (12 reps)

Do as many circuits as possible in 10 minutes, resting only when needed.

Use these NO-EQUIPMENT 10-minute Stacks anywhere

If you have just 10 minutes today, you can still get results by using HIDT (although it’s not easy). That will be your MAIN workout.

If I have time later in the day, (another 10 minutes), I can boost my fat-burning by adding another 10-minute stack. And if I’m really on it, I can add a third ‘stack’ to boost my fat burning (and maybe offset a little of the restaurant food I’m eating).

You’ll get results with just one ‘stack’ because of the volume of work you put in (aka density), but because you won’t need any equipment, you can “spread” these 10-minute stacks during the day for even BETTER results.

Why does this work?

A study at the University of Missouri put people into two groups:

Group A – One long bout of exercise done in the morning

Group B – Intermittent bouts of exercise during the day (over

12 hours)

Blood samples were collected every 10 min and measured for glucose, insulin, and c-peptide concentrations.

(Insulin and glucose contribute to your body’s ability to burn fat while at rest.)

After 12 hours, the group that used short bouts during the day had lower insulin levels than the group that did one bout of exercise in the morning.

Lower insulin = increase your body’s ability to burn fat

So, no matter how busy your schedule is, or even if you find yourself in Vegas, you can still burn fat and get YOUR beach body thanks to this new research.

10-Minute Stacking Solution <= Perfect for busy people like you

Morning 10-minute HIDT = Good Results

“Stack” another 10-Minute HIDT = Better Results

Do this mid-day as HIDT suppresses your appetite and you’ll eat less (SCORE!).

Advanced – “Stack” a third HIDT = BEST results

Here are 280,840 HIDT combinations so you’ll NEVER plateau

… all with ZERO equipment.

If you don’t have your health, you don’t have much and Derek’s brush with death motivated him to push his mission.

Not only are his 10 minute ‘stackable’ workouts fantastic, you’ll also see that he’s added a ton of bonuses and lowered the price for his program to make it affordable to everyone.

derek w 10 min product grp

 

Literally ANYONE can get fit if you have 10 minutes and only $17. Find out more HERE.

 

 

 

 

 

 

Spicy Veggie Stir Fry

When you want a healthy meal that doesn’t compromise on flavor—here’s your dish. This vegetarian recipe calls for chicken substitute, but you can use real chicken if you want. Bake or grill real chicken before adding it to the recipe. 

Servings: 4

Spicy Veggie Stir Fry
Here’s what you need…

  • 3 cups hot cooked instant rice (cooked as directed on the package, omitting margarine and salt)
  • 1 cup water
  • 1 tablespoon soy sauce
  • 1 tablespoon cornstarch
  • ½ teaspoon crushed red pepper flakes
  • 1 teaspoon oil
  • ¼ cup chopped onion
  • 1 medium green bell pepper, cut into thin strips
  • 2 tablespoons water
  • 3 medium zucchini, halved lengthwise, thinly sliced
  • 4 frozen breaded chicken substitute patties, thawed, cut into bit-sized pieces
  • 3 tomatoes cut into thin wedges.

1. While rice is cooking, in small bow, combine 1 cup water, soy sauce, cornstarch and red pepper flakes; blend well. Set aside.

2. Heat oil in large nonstick skillet or wok over medium heat until hot. Add onion and bell pepper; cook 3 to 4 minutes or until onion is tender. Add 2 tablespoons water and zucchini; cover and cook until all vegetables are tender.

3. Add chicken substitute pieces and tomatoes; cook until thoroughly heated. Stir cornstarch mixture; added to skillet. Cook and stir until thickened. Serve mixture over rice.

Nutritional Analysis: One serving equals: 380 calories, 10g fat, 54g carbohydrate, 6g fiber, and 13g protein

Flax Meal Protein Cakes

Who doesn’t love pancakes? Here’s a recipe that you can enjoy guilt free. These pancakes are packed with protein and contain omega-3 fatty acid from the flax meal. Omega-3 fatty acids are not manufactured naturally in your body, and thus must come from your diet as they are essential for growth and development.

Servings: 2

Freedom and adventure - woman happy, Grand Canyon

Here’s what you need…

1 egg and 2 egg whites
2/3 cup nonfat cottage cheese
1/2 cup whole grain cornmeal
2 tablespoon whole wheat flour
1 teaspoon baking powder
1 tablespoon sugar
1/3 cup nonfat milk
2 tablespoon flax meal
1 teaspoon grated lemon peel
Sliced banana *optional*

1. Place all ingredients in a blender and blend until smooth.

2. Bake on a 350-degree griddle lightly greased with cooking spray. Serve with sliced banana.

Nutritional Analysis: One serving equals: 264 calories, 4g fat, 39g carbohydrate, 3g fiber, and 20g protein.