Ingredients: 1 scoop of Chocolate whey protein (MRI PRo-Nos) 1/4 cup of oats 1/4 cup egg whites 1/8 tsp. vanilla 1 pinch of baking Powder 1.5oz all natural apple sauce 1tbsp Fat free chobani greek yogurt Directions: Preheat the oven at 375 degrees. Place cupcake foil liners in a cupcake pan. or just spray with […]
Read More2013
When you are short in time and you are trying to get those 4000-5000 daily in your bulking diet, this recipe is can be quickly made in under 3 minutes and off you go What you gonna need: 2 packets of weight control instant oatmeal (any flavor you like) 1 cup of Almond milk 1Tbs […]
Read MoreWarm up-Concentration curls cables or DB 15×3 super-set Kick backs DB or cables 15×3 EZ Rubber band Barbell curls 12,10,8, + Drop of rubber bands and repeat same rep count but wider grip + Barbell Over head French press 12,10,8,reps + DB French press 15×3 Preacher rubber band curls 12,10,10, drop of rubber band and […]
Read More12 weeks life changing fitness program (week 1) routine and diet breakdown
60 minutes / 8 pack / abs / almonds
2013
Training weeks 1-3 Monday- chest reps 5-7 Bench press (3 seconds down 1 second up) warm up 20reps 15reps 1st set 8,6,6,4 Incline press 8,6,6,6,4 (up the weight with each set, dont go to failure till the last set) for all Dips (elbows out) 8,8,6,6 Flat bench dumbbell fly 10×5 still going heavey Tuesday- cardio 45 […]
Read MorePyramid drop set Chest and biceps workout (warning: not for the weak of heart)
60 minutes / 8 pack / abs / almonds
here is the workout i promised to post from last friday. I am still sore from this workout so i hope you guys enjoy this warm up- cable seated fly 15×4 super set cable curls 20×4 flat bench press 10,8,6,6 ,4(add more weight with each set use the 25lbs plates) last set drop 3 times down for […]
Read MoreEveryone asks what I do for abs and what i do for chest and others but what everyone forgets is what is more important then the gym. So i Decided to make this pyramid to get the message through some peoples thick skull to what is important. This is a pyramid to successful transformation of […]
Read MoreHere is my abs routine that i do almost daily with my diet to get some killer abs. Normally i would do them after my workouts. 1.Hanging knee tucks 10reps to your chest 5 reps to the right 5 reps to the left (slow movements, pretend like you would be working on your biceps and […]
Read MoreMy Intasity 60minute Full Body intensity Cardio (once a month challange)
60 minutes / abs / body building / cardio
Here is the cardio session i did today to loose that stubborn fat and gain muscle. IF you think walking on the treadmill for 60 minutes is a great cardio then you will never see progress. Challenge your self with this work out, if your a beginner take 45 seconds break between sets if you […]
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