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I love doing chest and shoulders, mainly because I see the definition after I'm done. I hate doing legs, for some reason. I struggle all the way through the workout and just wish it was over - but I still do them once a week.
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Deadlifts, renegade rows, lateral pull downs, chin ups and pull ups
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For breakfast I prep some egg white muffins once a week - I do 5 in a muffin pan - layering the following ingredients in each hole in this order: - 5g baby spinach - 20g diced ham - 1 chopped cherry tomato - 1 egg white whisked with baking powder, pepper and chives Then 30 minutes in the oven at 180/200 C. Leave out for 5…
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yeah, that's what I did over the weekend. I bought a little lunch box that I fill in the morning with 2 ice gel packs and the food for the day. It remains pretty cold until lunch time and then quite fresh until 5pm or so (since 7am). It's definitely enough for eggs and such, maybe not for yoghurt and cottage cheese if…
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Lost in Translation
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I suffer from lower back pain and it hits me quite often, especially after some workouts where I squat or deadlift too much. It started with an injury at my left QL and then it sort of moved around a bit. I suggest you to get it checked properly to make sure you're doing the correct thing to fix it. What worked for me was:…
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Hugo
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Designer Whey. All naturally sweetened and great taste!
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Braveheart
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How do you bring them with you? Do you leave them in the shell and then peel when ready to eat? How long do you keep them outside of the fridge before eating? I'd love to bring one at work for an afternoon snack (with some carrots and cherry tomatoes on the side) but I am worried it will stay at room temperature for too…
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Paprika shrimps with green beans Super quick if you buy frozen (peeled) shrimps and frozen green beans. Heat a non-sticky pan and spray a little olive/coconut oil. Add 1tbs paprika and 2 tbs of water. Then add frozen shrimps and let cook on both sides until nice and pink (you can even start cooking them in the microwave to…
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Absolutely a must have! You'll be surprised at how tiny 100g of lots of food is... I've been using an electronic scale for the past 2 years, but it's pretty small and turns off rather quickly, I think it's time for an upgrade!
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Breakfast is definitely my favourite meal of the day, so I make it a big one! Once a week, usually on Sunday night, I bake some egg white muffins for the whole week. Each muffin contains: - 4g baby spinach - 20g diced leg ham - 1 cherry tomato chopped - 1 egg white whisked with a bit of pepper, chives and baking powder Lay…
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Do you have access to a microwave at work? If so you can just bring leftovers from the night before's dinner. I don't have a microwave at work at the moment so I normally go with something like - roasted chicken with cherry tomatoes, carrots, cucumber - tuna, beans, veggies - roasted sweet potatoes, zucchini and carrot…
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I never liked cow milk and it used to give me some digestive issues. I switched to light soy milk for a while, just when I occasionally felt like cappuccino or cold milk with cereal. I must admit I never loved it though. One year ago I started drinking unsweetened almond milk and I now can't live without! I love how it…
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Tofu, cottage cheese, greek yoghurt, fish, legumes, quinoa
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Fight Club
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The Big Lebowski
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I normally take it after a workout (strength training mainly, not so much after cardio). It's convenient and it gets digested quickly and easily - compared to eating meat after a session. It also helps me hit my macros without having to eat tons of meat/fish/legumes - while keeping the calories down too. Oh and I also love…
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Ruby Sparks
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2 go to recipes for salmon: 1 - Baked dill salmon over zucchini noodles Put salmon fillets in a baking sheet covered with baking paper. Top salmon with a bit of dill. Bake for 20minutes at 180 degrees C In the meanwhile, wash and cut into small pieces a few asparagus and set aside. Using a juilienne peeler cut tiny strips…
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Natural Born Killers
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78 in Sydney, AU. And it's been a pretty cold day I must say...
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Elijah Wood
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Kung Fu Panda
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Turning 30 on October 22. And determined to be at my best shape ever by then. I'm also starting a PT course in a month and by my birthday I'll be almost done - one more reason to keep on track!
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Black tea with lemon only Green tea with lemon and mint (especially if drank cold) Chai tea made with half cup of almond milk and half of water - then add 1tsp honey and a bit of cinnamon. I never double bags cause I don't like my tea too strong.
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I have 3 recipes I love and always cook: 1 - Baked dill salmon over zucchini noodles Put salmon fillets in a baking sheet covered with baking paper. Top salmon with a bit of dill. Bake for 20minutes at 180 degrees C In the meanwhile, wash and cut into small pieces a few asparagus and set aside. Using a juilienne peeler cut…
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Oven roasted salmon fillet in parchment paper with asparagus and a little sauce with juice and zest of one orange + 2 Tbs salt reduced soy sauce + 1Tbs grated ginger. Too bad it's only 10am here and there's still the whole day to go before dinner...
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I'm very small (154cm for 49Kg) and I'm set at 1200Kcal/day - which is my BMR. I exercise a lot and always eat back those calories. I don't find it difficult at all to keep within that limit, I actually feel like I'm always eating. Healthy and in small portions but continuously. An average day for me is: BREAKFAST -…
