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Never BACK down workout (back) 12-17-2013

Cable single handed rows (pause for 2 seconds each rep get the blood in there) 3x15each arm Lat pull downs 20,15,12,10 drop 20 ( after every set stretch by twisting while being in a stretching position for 5 seconds each side) Bent over barbell rows 20,15,12,12 drop 20 ( increase the weight with each set […]

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Peanut butter cup Casein Fluff. Great night snack

Ingredients 2 scoops of vanilla casein protein 1tbs of PB2 3 ice cubes 1cup of almond milk 1tbs of cocoa 1 quest peanut buttercup Directions Blend ingredients 1-4 together in a blender then place in a bowl. Then cup the peanut butter cup in 4 pieces and then place it on top and then enjoy […]

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Casein peanut butter cup protein fluff

Ingredients 2 scoops of vanilla casein protein 1tbs of PB2 3 ice cubes 1cup of almond milk 1tbs of cocoa 1 quest peanut buttercup     Directions Blend ingredients 1-4 together in a blender then place in a bowl. Then cup the peanut butter cup in 4 pieces and then place it on top and […]

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My diet What i eat to stay in shape year round

Meal 3 whole eggs 5oz of grass fed ground beed (93/7) 1/2tbsp of coconut oil 2cups of steamed broccoli Calories-555 Fats-29 Carbs-15 Protein- 52 Meal 2 sweet potato turkey balls 2 cups of broccoli ¼ of a cup of Pasta sauce Calories- 400 fats-17  carbs-20  Protein- 42 Meal 2 scoops of whey protein Calories- 240  […]

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