My Secret Weapon: Peanut Butter

I grew up thinking that peanut butter was another one of those delicious foods that has to be bad for you, I was very wrong. After digging and digging into the foods that I am allowed to eat and that will aid muscle growth I came out with some surprising results.

Peanut Butter is good for you! ::faints::

Yep it’s true, as you have probably noticed that I mix the lovely stuff with my oatmeal in the mornings. So what is the story of peanut butter how is it good for you? Lets have a round up of all the goodies and then look into them some more.

Ok so here are some of the things that I found out about peanut butter;

  • Contains folic acid
  • Lowers blood pressure
  • Protection against cardiovascular disease
  • Excellent source of protein
  • Boosts Testosterone

This is cool, it can reduce the risk of heart disease and assists your body in making new cells; especially in developing babies spinal cord. Folic acid teamed up with certain vitamins (B6 & B12) helps to eliminate homocysteine which can mess up your heart & arteries.

Studies have been shown that eating nuts 5-6 times a week can lower your blood pressure as part of a controlled diet. The lowering of blood pressure can occur in as little as two weeks.

Peanut butter has a lot of monounsaturated fats which can lower your cholesterol and has been proven to reduce the risk of beast cancer by 45%, cool huh? Peanut oil is packed with monounsaturated fats. It also contains Resveratrol which also aides cancer prevention, increases athletic performance & protects against viral infections.

Not much to say on this but nuts are packed with protein. Protein is vital for your metabolism and building muscles.

The monounsaturated fats in peanut butter help you make more testosterone which helps your muscles beef up and your fat disintegrate.


I hope this helps. I am sure that it’s not complete and there are many more benefits, which I would gladly receive. If you have anything to add stick it in a comment.

Here is a recipe to make your own healthy peanut butter.



Here are the sources of my peanut butter digging;

Thursday, Jan 31st – No Prob

Breakfast – oatmeal, whey, peanut butter & hot low-fat milk

Snack 1 – raw carrot & a low fat strawberry yogurt

Lunch – two slices of whole meal bread, 1 breast of chicken, mayo & a thin-cut slice of cheese

Snack 2 – apple & whey shake
Dinner – grilled pork and mixed vegetables

Snack 3 – star fruit x2

Wednesday, Jan 30th – Adding Protein Power

Stanimal gave me some good advice about my food program so I have added some more protein based food to my snacks. I am going out in a few minutes and will be home late so that’s why I am posting todays daily food log.

Breakfast – Oatmeal, whey, peanut butter & hot low-fat milk

Snack 1 – raw carrot & a low-fat prune yogurt

Lunch – two slices of whole meal bread, tuna, mayo & a thin-cut slice of cheese

Snack 2 – an apple & a handful of nuts

Dinner – Omelet; 4 eggs, 1 breast of chicken, a thin-cut slice of cheese & a handful of mushrooms

Snack 3 – for my snack later (7pm) I’ll have a whey shake

Workout Adjustment: No Screw In My Cork!

I have just finished my strength training workout and I have an adjustment to make to it.

Corkscrew (Obliques) 8x

Change to

Raised-Leg Obliques Crunch (Obliques) 12x


I have worked so hard with my strength training workout and at this stage not ready for the Corkscrew. I can hold my legs up but I can’t push them up and twist them (I am not able to keep any form). I am still just too big and bulky, I’ll save this one for a future workout upgrade.

I am still moving forward, on my last workout for my obliques I was doing simple Oblique Crunches but now I am adding a little variation by raising my legs about 90°. I felt this extra tension so all is good!

Tuesday, Jan 29th – Not A Bother

I have a Peptic Ulcer that has been really bothering me a lot today but a part from that I did ok. I am really looking forward to my workout tomorrow 🙂 Well it’s 7:59pm here now in Indonesia and I want to be asleep at 8:30pm at the latest so I am energized for tomorrow.

Breakfast – oatmeal, peanut butter & hot low-fat milk

Snack 1 – raw carrot

Lunch – two slices of brown bread, 2 eggs, mayo & a thin-cut slice of cheese

Snack 2 – apple

Dinner – home made chicken soup (on the bone) with broccoli & carrot

Snack 3 – 2 mandarin oranges

Workout Review: Conqured Cardio

Yes! I tackled my cardio workout today and managed to slog my way through it. I don’t know what it is about cardio that I don’t like, maybe because I am on an exercise bike, I’d rather be out in the open. But then again I am living in the second largest city in Indonesia with a population over 3 million people. A city that never sleeps with petrol and diesel fumes racing into the air, I’m probably healthier and safer on my exercise bike.

Also the fuzz (cops) here are infamous for looking for ‘uang kopi’ (coffee money – AKA money on the side). I got stopped once for walking on the wrong side of the street, I’m serious. This brave PC Plod told me that I had to pay a fine as I had walked on the wrong side of the street. I brought it to his attention that there were about another thousand people walking on this side of the street. He made me wait there for about 45 minutes until a senior officer came on the scene and gave out to him for being such an idiot and let me go. I was glad that day I had a magazine with me.

Ok back to cardio. I managed only 10 minutes on the exercise bike this morning. I am determined to make 20 minutes on Thursday.

Monday, Jan 28th – The McDonald’s Tractor Beam

Ok I went home today and my lovely wife had ordered McDonald’s ::sniff, sniff:: yep, I stole a burger! I don’t feel to guilty about it, I am allowed one free meal every week. I usually have this on Saturday but I have already had it today so this Saturday I will keep to the foods that I am allowed to eat. No problem, I am going good and feeling confident.

Breakfast – oatmeal, whey, peanut butter & hot low-fat milk

Snack 1 – raw carrot

Lunch – two slices of whole meal bread with 1 breast of chicken, mayo and a thin-cut slice of cheese

Snack 2 – apple

Dinner – 1 McDonald’s Double Cheese Burger

Snack 3 – nothing