High Protein Strawberry & Banana Pancakes

 Ingredients

• 100 g plain flour
• 2 scoops LA Whey Protein in Banana
• 1 egg
• 4 egg whites
• 300 ml skimmed milk
• Low fat cream, 1 banana, handful of strawberries
• Zero calorie spray oil 

Method

 1. Sift the flour and LA Whey into a bowl and make a well in the centre. Add the eggs and beat with a whisk or fork. Gradually beat in the milk, drawing in the flour from around the edge, until you have a smooth batter.
2. Cover and leave to stand in the fridge for at least 30 minutes.
3. Heat a little oil in a 18cm heavy-based frying pan, tilting the pan to spread the oil evenly.
4. Pour in just enough batter to thinly coat the base of the pan. Cook for 1-2 minutes until golden on the under side. Flip over, and cook the other side until golden.
5. Transfer to a plate, chop up the fruit and pour a little cream on top.

 

High in Protein Chicken Wraps

.
Quick & Easy to make providing your body with the essential protein it needs for growth.

Ingredients

 6 oz Chicken Breast (Skinless)
1 Tortilla Wrap
1 Onion (chopped)
½ Pot Low Greek Fat Yogurt
1 Tomato
Parsley

Directions

Grill the chicken breast ensuring all skin is removed.
In the meantime heat the wraps and start chopping the onions, tomatoes and parsley.
Once the chicken is cooked, cut and place on the heated wraps.
Add the tomatoes, onion and parsley into the wrap
Top off with low fat Greek yogurt.

Delicious High in Protein Tuna and Salad

 Ingredients

Tuna 1x Can (in water or brine)
Boiled Eggs 2x
Tomatoes 2x
Green and Black Olives
Red Peppers
Green Beans
Vinegar Oil Salad Dressing

Method

Slice boiled eggs, tomatoes and red peppers.
Add Green and Black Olives and green beans.
Add Tuna to plate and sprinkle vinegar oil dressing and parsley over meal

 

Sexy rides

Curves.......

N'to - The Sand Dealer

A Basic Women's Body Sculpting Diet Template

Divide your protein intake up roughly between each of your meals.
About 2/3-3/4 of your carbs should be eaten PWO and up to 4-6 hours after your workout.

Breakfast - About 15% Of Total Caloric Intake:

1/3 of starchy carbohydrates (oatmeal, whole wheat bread, etc.)
2/3 of protein (eggs, milk, lean meat)
Small portion (1 spoonful) of good fats (fish oil, olive oil, nuts, etc.)
Your choice of fruits & or vegetables
Water or Green Tea

All Other Pre Workout Meals & After 4-6 Hours After Workout:

1/3 of starchy vegetables and/or fruits (greens, sweet potato, salad, etc.)
2/3 of lean protein
Small portion of good fats
Any of the listed fruits & vegetables
Water or Green Tea to drink

Pre-Workout Nutrition (Optional, But Ideal)

30-40 grams of fast absorbing carbohydrates (sucrose, dextrose, or maltodextrin)
5-15 grams of whey or BCAA powder

Post-Workout Nutrition (Get As Soon As Possible)

20-40 grams of whey protein
40-80 grams of fast absorbing carbohydrates (sucrose, dextrose, or maltodextrin)
1-2 grams of BCAA's
1-2 grams of glutamine
1-2 Hours After Workout:
1/2 of starchy carbs (Whole grains, pasta, whole grain bread, oats, baked potatoes, etc.)
1/2 of lean protein (Egg whites, tuna, other fish, lean red meat, skim milk, etc.)
Minimal fats
Any Fruits & Vegetables
Water or green tea to drink

3-4 Hours After Workout:

1/2 of starchy carbs (Whole grains, pasta, whole grain bread, oats, baked potatoes, etc.)
1/2 of lean protein (Egg whites, tuna, other fish, lean red meat, skim milk, etc.)
Small serving of extra good fat
Any Fruits & Vegetables
Water or green tea to drink

4-6 Hours After Workout:

1/3 of starchy carbs (Whole grains, pasta, whole grain bread, oats, baked potatoes, etc.)
2/3 of lean protein (Egg whites, tuna, other fish, lean red meat, skim milk, etc.)
Small serving of extra good fats

Pre-Bed Meal:

1 cup of skim milk
1/2 scoop of whey protein
1/2 scoop of casein protein OR
2 cups skim milk + 1/2 scoop whey

 

Calculating Caloric Needs:

Step 1. Estimate Your BMR:

Use the following formula:
370 + (21.6 X lean body mass in kg) or
370 + (9.8 X lean body mass in lbs)

If you weigh 200 pounds, and your approximate body fat is 10%, then you would have a lean mass of 180 lbs (200 - 10%). This gives us 2134 calories as our "BMR".

Step 2. Activity Factor:
Next, multiply the number you from step 1 by the following:

Sedentary (desk job, with little or no exercise) = BMR X 1.2
Lightly active (light exercise/sports 1-3 days/week) = BMR X 1.375
Moderately active (moderate exercise/sports 3-5 days/week) = BMR X 1.55
Very active (intensive exercise/sports 6-7 days/week) = BMR X 1.725
Extremely active (intensive daily exercise/sports & physical job or twice per day)= BMR X 1.9

So with the example above, and with exercise 6 times per week, we get 2134 X 1.725 = 3681

Step 3. Subtract 15%:
3681 - 15% = 3129 (3681 X .15 = 552 & 3681 - 552 = 3129)

You now have your starting calorie intake.

Now choose your goal either for weight loss or weight gain and either subtract or add the calories to your starting calorie number

Weight Loss -

Small weight loss, greatest preserver of muscle. About 0.7 lb lost per week subtract 350 calories

Moderate weight loss, good preserver of muscle. About 1 lb. lost per week. subtract 500 calories

Large weight loss, average preserver of muscle. About 1.6 lbs. lost per week. subtract 800 calories

Great weight loss, small preserver of muscle. About 2 lbs. lost per week subtract 1000


 Weight gain -

Small weight gain, least body fat gained. About 0.6 lb. gained per week. Add 300 calories

Moderate weight gain, small body fat gained. About 1 lb. gained per week. Add 500 calories

Large weight gain, moderate body fat gained. About 1.4 lbs. gained per week. Add 700 calories

Great weight gain, large body fat gained. About 1.8 lbs. gained per week. Add 900 calories

So for my example if I wanted to loss weight at 0.6lbs a week I would subtract 300 from 3129 and if I wanted to gain weight at 1.4lbs a week I would add 700 to 3129. - Simple really when you know how......

Motivation...vid

German Volume Training - A new look at an old way to get big and strong

By Charles Poliquin

Supersets and tri-sets allow you to perform a lot of work in a short period of time. The rest-pause method allows you to use heavier weights so you can recruit the higher-threshold muscle fibers, and eccentric training enables you to overcome strength plateaus. The bottom line is that almost any training method will work (provided you do it with intensity!), at least for the few weeks it takes for your body to adapt to it. There is, however, one training system that stands above all the rest. It’s brutally hard, but I’ve found it to be a very effective way to pack on muscle fast!
Canadian weightlifting coach Pierre Roy used GVT when he trained Jacques Demers, a silver medalist in the 1984 Olympic Games. Here Coach Roy is shown with his two 2010 Junior World Team members, Kristel Ngariem and Paul Dumais. In strength-coaching circles, this method is often called the “10 sets method.” Because it has its roots in German-speaking countries, I like to call it German Volume Training. To the best of my knowledge, this training system originated in Germany in the mid-’70s and was popularized by Rolf Feser, who was then the National Coach of Weightlifting. A similar protocol was promoted by Vince Gironda in the US, but regardless of who actually invented it, it works.

In Germany, the 10 sets method was used in the off-season to help weightlifters gain lean body mass. It was so efficient that lifters routinely moved up a full weight class within 12 weeks. German Volume Training was the base program of Canadian weightlifter Jacques Demers, a silver medalist in the Los Angeles Olympic Games who was coached by Pierre Roy. Jacques was known in weightlifting circles for his massive thighs, and he gives credit to the German method for achieving such a spectacular level of hypertrophy. The same method was also used by Bev Francis in her early days of bodybuilding to pack on muscle.

The German Volume Training program works because it targets a group of motor units, exposing them to an extensive volume of repeated efforts, specifically 10 sets of a single exercise. The body adapts to the extraordinary stress by hypertrophying the targeted fibers. To say this program adds muscle fast is probably an understatement. Gains of 10 pounds or more in six weeks are not
uncommon, even in experienced lifters!
 
Goals and Guidelines

The goal of the German Volume Training method is to complete 10 sets of 10 reps with the same weight for each exercise. You want to begin with a weight you could lift for 20 reps to failure if you had to. For most people, on most exercises, that would represent 60 percent of their 1RM load. Therefore, if you can bench press 300 pounds for 1 rep, you would use 180 pounds for this exercise.

Day 1 Chest & Back
Day 2 Legs & Abs
Day 3 off
Day 4 Arms & Shoulders
Day 5 off

When using this German Volume Training program or any other, you should keep a detailed journal of the exact sets/reps and rest intervals performed, and only count the repetitions completed in strict form. Here are a few more guidelines to ensure optimal progress:

Rest Intervals:

When bodybuilders start with this method, they often question
its value for the first several sets because the weight won’t feel heavy enough. However, there is minimal rest between sets (about 60 seconds when performed in sequence and 90-120 seconds when performed as a superset), which incurs cumulative fatigue. (Interestingly enough, you might find you get stronger again during the eighth and ninth sets. This is because of a short-term neural adaptation.) Because of the importance of the rest intervals, you should use a stopwatch to keep the rest intervals constant. This is very important, as it becomes tempting to lengthen the rest time as you fatigue.
 
Tempo:

For long-range movements such as squats, dips and chins, use a 40X0 tempo; this means the eccentric portion of the exercise is 4 seconds and the concentric portion is done as rapidly as possible. For movements such as curls and triceps extensions, use a 3020 tempo.

Bodybuilding guru Vince Gironda used a type of GVT program with his numerous muscle building champions.

Number of Exercises:

Perform one, and only one, exercise per bodypart. Therefore, select exercises that recruit a lot of muscle mass. Triceps kickbacks and leg extensions are definitely out; squats and bench presses are definitely in. For supplementary work for individual bodyparts (like triceps and biceps), you can do 3 sets of 10-20 reps.
Training Frequency:
Because German Volume Training is such an intense program,
it’ll take you longer to recover. In fact, if you’re familiar with the writings of Peter Sisco and John Little, you’ll find that the average “Power Factor Rating” of the 10-sets method is about 8 billion. Consequently, one training session every four to five days per bodypart is plenty.

Overload Mechanism:

Once you’re able to do 10 sets of 10 with constant rest
intervals, increase the weight on the bar by 4 to 5 percent, and repeat the process. Refrain from using forced reps, negatives or burns. The volume of the work will take care of the hypertrophy. Expect to have some deep muscle soreness without having to resort to set-prolonging techniques. In fact, after doing a quad and hams session with this method, it takes the average bodybuilder about five days to stop limping.

Notes:

Rest 90 seconds between each “A” exercise and each superset; rest 60 seconds between each “B” exercise and each superset. Incidentally, I recommend only 3 sets of 10 in this program for the “B” exercises. The “B” exercises constitute supplementary work, and doing 10 sets of them would result in overtraining.

Motivation...

Tuesday 30th July 2013

Partial push press - to bands -
1x1 - 60k
1x1 - 80k
1x1 - 90k
1x1 - 100k
1x1 - 110k
1x1 - 120k - 1/2 rep
1x1 - 135k - 1/8 rep

Partial squat - top 4'' -
1x1 - 135k
1x1 - 1170k
1x1 - 200k

Partial front squat - top 4'' -
1x1 - 80k
1x1 - 100k
1x1 - 120k
1x1 - 140k

Snatch tech - first pull + ext - 2x5 - bar only


**tried something new today, to start building body strength. Im thinking of a new cycle and cutting this one short as im starting to over train quite abit and think I need to go back to what I love doing and that's heavy partials and single rep training in the rack!!!!

Intermittent fasting

This how it works.

You don’t eat for 16hrs and then eat every 2hrs for 8hrs, that should be 24hrs. So if you stop eating at 6pm then don’t eat until 11am. Then from 11am until 6pm you can eat clean foods, maybe alittle cheeky treat for one meal.

You can eat what you like as long as its healthy and you are allowed to eat within reason pizza, chips, etc but better if you ...don’t.

A meal example could be

2 chicken breasts
large salad
diet tango or water be better

1) Drop all sugar from tea or coffee

2) Drop or drink less beer or shots, (have maybe 1 pint or 2 shots a week, none is better, as you will need to get rid of the calories and by not drinking you allow your body to detox itself)

3) Drop all chocolate, cakes and biscuits, if you need one of these items then only allow yourself maybe a chocolate once a week, if you do eat any of these things then count them as a meal and only eat them during your eating period.

4) Do any execerise during the 16hr fasting period as this will trick your body into using fat as energy and you will after a few days feel more alert, have more energy and be able to power through workouts quickly.

5) Have one day every 10 days as a cheat day where you can eat what you want but don’t go mad and eat 8hrs of bad foods, eat maybe 2 or 3 meals.

6) No carbs after 2hrs before you sleep.

7) Drink water while on the 16hr fast.

If you sleep for 12hrs then you will only need to go without food for 4hrs so its best to use up the 16hrs of fasting while you sleep. If your belly rumbles before you sleep then drink water, maybe a glass or a cup, this rumbling of the belly is a good thing as your body is starting to trigger the fat buring as fuel system in your body.

With IF you can eat what you want, its not a DIET its just a new way of eating, it does work and it allows you to be less stricter to what food you can eat. If you do this then you should be loosing around 1-10lbs of fat weekly.

THIS IS IMPORTANT!!!!!

You must do some form of exercise while on IF and only do the exercise, while your fasting. This will help to burn fat quicker. Your energy will pick up after a few days of IF. The harder you train the better and the good thing with IF is that you can do any form of training you want. This will work wonders!!!!!

Serpico.....

Un-bear-able......

More pictures