Smash those shoulders!

Everyone loves some crazy round delts so here is one of my favourite combination of exercises to help bring up and fill out your shoulders

A1. BB Upright Row: 4×15,12,10,10drop
B1. DB Shoulder Press: 4×12,10,10,8drop
C1. DB Laterals: 4×15,12,10,8double drop
D1. Reverse Fly: 4×12
E1. Straight Bar Front Raise: 2-3×12-15
E2. Seated Laterals: 2-3xburnout

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Aside  —  Posted: February 20, 2014 in General Tips, Routines
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There’s too much negativity around the use of machines in gaining quality muscle mass. Yes free weights will generate greater increases in muscle and strength gains however you should incorporate both into your regular routines. Machines allow you to give your muscles some added resistance and offer a completely different feel to the exercise. Keep your body guessing and mix up your routines by adding in machines to get the best results!IMG_2963

Everyone Has To Start Somewhere!

Posted: November 10, 2013 in General Tips

For all those who go to the gym and get discouraged when they can’t lift as much as they’d like too or feel as if they’ll never reach their goals remember that EVERYONE, including the best in the world, all had to start somewhere!

It’s not about how much you can lift today, but rather what you’re willing to do to lift more tomorrow!MU5tFLd

This has always been one of the biggest discussions in fitness.. How many calories should I be eating? There are too many articles that can make this concept too difficult so I will do my best to give you the basics.

Whether you want to bulk up, maintain, or cut down, it all comes down to calories in vs. calories out. Based on our age, weight, and activity level, we all have a caloric maintenance level. That is, the amount of calories we need to consume daily in order to maintain whatever current weight we are at.

If your goal is to add some lean muscle and bulk up, your body needs to be in a caloric surplus (calories in > calories out) in order to have the necessary nutrients to fuel muscle growth. Before you get excited, this doesn’t mean go nuts and eat everything in sight but rather begin by adding 500 calories to your maintenance levels to ensure that you are minimizing fat gains while adding muscle by not going overboard with unhealthy food options.

When you are trying to lose weight, don’t completely starve yourself with some ridiculously low calorie diets. Your body will go into starvation mode and you will actually end up storing fat. The best way to start is to reduce your maintenance calories by 500 (calories in < calories out) and allow your body to properly adapt to the new diet.

With either option this is the perfect starting point. Add or reduce your caloric goals by 500 and give it a few months to gauge your progress. If you find you’re still not gaining/losing weight as you were hoping, add/reduce by another 300-500 calories. It’s important not to shock your body with a heavy excess or monster drop in calories right off the bat but rather allow it to adapt and you will see much better results!

Protein Bar

Quick and Easy! What do you need??

Ingredients:
➡1/2 Cup Oats
➡1 tbsp Unpasteurized Honey
➡1 tbsp Natural Pb
➡1/4 Cup Almond Milk
➡/2 Scoop Phase8 Protein

Steps:
1⃣Blend your oats into a powder
2⃣Mix all ingredients into a bowl
3⃣Place mixture into a wax paper mould
4⃣Refrigerate for 1-2hrs or until it’s hard
5⃣Microwave for 15sec and enjoy

MACROS
➡424 Calories
➡13 Fat
➡54 Carbs
➡23 Protein

Looking to switch up your breakfast with and quick and easy recipe??

Look no further.

Lately, I’ve been absolutely addicted to egg white muffins to start my day with a healthy breakfast. It’s an extremely basic and easy recipe and will provide you with some variety when it comes to preparing a good and nutritious breakfast! So, what do you need??

The ingredients are completely up to you, other than the egg whites of course. I tend to add peppers, mushrooms, onions, and ham. Just simply dice up your ingredients and mix them together with 1 cup of egg whites. Once mixed, pour them into a non-stick muffin tray and allow them to cook in the oven for 15-20mins at 400 degrees!

Yes it’s that easy!! Enjoy!

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Protein CrepesHere’s a delicious recipe I’ve been meaning to post up for a while for you guys who are allowed fruit and protein powders in your diet!
It’s very similar to the protein pancakes and super easy to make. All you need is:
▶3/4 cup egg whites
▶1 scoop casein protein
▶PB2
▶Walden Farms Chocolate Syrup
▶Raspberrys

1⃣Blend ingredients
2⃣Pour a small amount into a pan (enough to just cover the whole pan so it’s very thin)
3⃣Let cook for 20 seconds and flip it over a few times to roll it up (Should be able to make about 5 crepes)
4⃣Drizzle PB2 and Walden Farms Chocolate Syrup over top of the crepes and add raspberry a or your fruit of choice

Enjoy!