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Posted 21 April 2016 by

Best Of Greg Plitt Quotes,

Photos And Clips - Vol: 2

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“Life isn’t about waiting for the storm to pass. It’s about dancing in the rain.” – Greg Plitt


“Every action has a purpose. When every action has a purpose every action has a result.” – Greg Plitt

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“You must believe in yourself enough to be the person now, that you want others to remember you for later.” – Greg Plitt


“If tomorrow doesn’t happen, would you still do what you’re about to do today? If that answer is no, you’re alive, but you’re not living.” – Greg Plitt

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“I don’t want to be here right now. I’d much rather be at home watching the game. But later down the road, I don’t want to always be just watching the f***ing game.” – Greg Plitt


“Opportunities don’t come knocking on the door. They present themselves when you knock the fucking door down.” – Greg Plitt

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“In life, it’s not the genetic guy who wins or the guy with the most potential who wins; it’s the person with the greatest perseverance who wins. Always be willing to get up and go at it again and again. That’s the guy who has his hands raised later in life. That’s the guy you guys need to be.” – Greg Plitt


“When you help yourself, you feel good. But when you help somebody else get back on their feet, it’s a high that no chemical drug can ever match. It’s the greatest high in the world. It’s addictive, it’s contagious, and the world needs more of it.” – Greg Plitt

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“Second by second you lose the opportunity to become the person you want to be. Take charge of your life.” – Greg Plitt

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“If you do not give 110% in your life, I promise your life will haunt you for the rest of your days. Time is the most valuable asset on earth, a depreciating asset. Don’t waste another moment of life where you are not at your fullest potential getting the most out of the time you have in life.” – Greg Plitt

Best of Greg Plitt - Volume 1

Posted 17 April 2016 by Interview:

Maya Basse

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How/when did you get started in training and living a fit lifestyle?

I have always lived a fit lifestyle for as long as I can remember. When I was younger, I played around 5 different sports and my mum always made sure we were eating natural, nutritious food. I moved to London in 2013 after a bad breakup and had a difficult time adjusting without friends and family there to support me. I lacked self-confidence and always felt anxious and stressed out and was not involved in any sports for the first time in my life. I began going to the gym to calm my nerves and before long I had made some nice friends who asked me to train with them. My love for the gym and lifting developed from there as I transformed my life, goals and passions.

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What advice would you give to a novice or someone who is out of shape and doesn't know where to start?

Just start! That’s really all there is to it. You can’t get anywhere if you don’t start! Try to educate yourself, be confident and ask for help and pick exercises you enjoy. There is no point in trying to do something consistently when you don’t enjoy it. Be open to making new friends as they can be a great support in a new environment like the gym.  As you begin to make exercise a routine, routine will become habit and habit will become lifestyle. All you need is a reason to start and the will to keep going.

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What motivates you to keep training?

Apart from the fact that I love the feeling of being fit, I have chosen to make a career out of it. I want to be the best fitness role model I can possibly be and that is a great driving force to motivate me. I enjoy seeing my own progress whether it is performance based or physique based. As a personal trainer, it is also motivating and rewarding helping others to achieve their fitness goals too.

Do you have a favourite healthy recipe?

Honestly, I don’t really enjoy cooking that much… So I am very much a meat and veggies kind of girl! Any grilled meat with some seasoning, baked sweet potatoes and greens will make me happy. I like to keep it simple as I don’t enjoy spending a long time in the kitchen.

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What does your nutrition and supplementation consist of?

I try to eat fresh foods without added preservatives, colourings and sugars. Keeping it as natural as possible has worked for me. I do use a few supplements in order to hit my protein intake. I am a Cellucor Ambassador and I use Cellucor Molten Chocolate Whey (it’s delicious) and Cellucor BCAA’s. Those are the only supplements I am currently taking as I like to keep it simple without the need of adding too much extra.

Do you listen to music whilst you train?

I do like to listen to music when I train, however, when the atmosphere is pumping in the gym, I actually find it motivating for me to hear the sound of weights dropping and the hard work of other gym goers. Eminem always gets me fired up to lift, I also enjoy some hip hop and RnB.

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What form/s of exercise are your preference and why?

I love lifting weights! It is so empowering to feel strong and to see your muscles working! That would be a first choice for me any day! I am also in love with boxing and have my level 2 boxing certificate. I very much love working out in a team atmosphere which is why I also enjoy crossfit and F45 HIIT classes.

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What is your training routine like?

I am currently training 5-6 days a week with 1-2 rest days depending on how I am feeling. With the help of my coach Hattie Boydle, my main goal is trying to increase my muscle mass, especially in my lower body. I am only doing one cardio day at the moment which consists of interval sprints and is done within half an hour. The rest of my week is filled with lifting weights and a lot of heavy squats and sumo deadlifts.

Example Legs:

Back squats, Sumo deadlifts >5 sets of 1 rep @80%

3-4 sets of 12 reps of the following with weight:

  • Front squat
  • Alternating lunges
  • Leg press
  • Step ups
  • Stiletto squats
  • Leg extensions

The key is to increase the weight each week, even if it’s just .5kg!

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Who are your favourite, athletes or fitness models?

I absolutely love women who have a wide range of fitness ability. Women who can lift, do gymnastics, be flexible and strong. Women who promote wellness of the mind as well as the body.  Some of my favourites include Massy Arias, Ashley Horner, Hattie Boydle and Brooke Ence. I also have some close friends who I look up to and who inspire me throughout my fitness journey.

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Have you come across negativity online that can come with sharing your fitness progress on social media platforms…, if so how do you deal with this negativity?

I have, but mostly from people who I know, rather than strangers on social media. It is not so much negative feedback but definitely mocking remarks and negativity towards me taking a “selfie” or posting a progress pic. I want to share my results as I know there are other women out there who are feeling exactly how I was feeling a few years ago. I want them to know that they can make a change just like me if they really want to. Overall I get really good feedback about my social media through messages and comments of support. When you see that it is really helping people out there that is why you keep it up.  It has also opened me to more opportunities in the fitness industry and as this is now my career, the endless possibilities just excite me!!!! No matter what you do, someone is always going to show you negativity… so I just brush it off! Everyone is entitled to have an opinion, however, I choose to listen to the positive ones and ditch the rest!

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When you look back what do you think has been the key to achieving your results?

The key to achieving my results is just to keep going! I have made mistakes and slipped up so many times with my fitness and nutrition, but I have always kept the same goal in mind. I like to go places, rather than just stand still. Time will pass whether you do it or you don’t. So you may as well do something with the time you’ve got and go somewhere new.

Maya Basse (may_tivate)

Year of birth: 1988
Height: 164cm 
Weight: 61kg 
Location: Adelaide, Australia

Instagram and twitter:

Posted 04 April 2016 by

Workout Routine:

Helga Stibi

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Monday: Back + Hiit ( boxing )

1. Pull ups on the asssisted pull up machine: 4 sets x 12 reps
2. Lat pull down superset with assisted chin up: 3 sets x 12 reps
3. Neutral wide grip lat pull down superset with bent over row on the smith machine: 3 sets x 12 reps
4. Single arm dumbbell row superset with straight arm pulldown: 3 sets x 12 reps
Hiit ( Boxing ) : 5 sets x 90 sec working and 30 sec rest between the rounds.

Tuesday: Legs ( Quads and hamstrings )

Warm up : Leg extension: 3 sets x 20
1. Squat: 5 sets x 8-10 reps
2. Walking lunges: 3*15 superset with side walk with resistance band 3 sets x 12 reps
3. Leg press: 4 sets x 12 reps
4. Leg extension: 4 sets x 12-15 reps
5. Lying leg curl: 4 sets x 10 reps
6 . Seated leg curl: 3 sets x 12 superset with stiff leg deadlift with dumbbells 3 sets x 12 reps
7. Standing calf raises: 5 sets x 15 reps
8. Seated calf raises: 5 sets x 15 reps


Wednesday: Cardio : 25 mins incline walking on the treadmill


Thursday: Shoulders and Triceps + Hiit cardio.

1. Barbell Shoulder Press: 4 sets x 15 reps
2. Standing single arm side lateral raise: 4 sets x 12 reps
3. Arnold dumbbell press: 3 sets x 15 superset with wide grip upright barbell row 3 sets x 15 reps
4. Cable side lateral raise: 3 sets x 15 reps
5. Bent over rear delt raise with dumbbell: 4 sets x 12 reps
6. Cable rear delt fly: 3 sets x 15 reps
7. Tricep pushdown with rope: 3*12 superset with bench dip 3 sets x 15 reps
Hiit ( Boxing ): 5 sets x 90 sec working and 30 sec rest between the rounds.

Friday: Hamstrings and Glutes

1. Cable kickback: 3 sets x 15 reps
2. Sumo Deadlift: 4 sets x 10 reps
3. Lunges on the smith machine: 3 sets x 12 reps
4. Donkey kicks on the smith machine: 3 sets x 15 reps
5. Lying leg curl: 4 sets x 12 reps
6. Barbell hip thrust 4 sets x 12 superset with stiff leg deadlift with dumbbell 4*15
7. Hip abduction 4 sets x 12 superset with resistance band side walk 4 sets x 12 reps
8. Resistance band glute kickbacks: 3 sets x 15 reps


Saturday: OFF


Sunday : Hamstrings and glutes:

1. Single leg legpress: 4 sets x 12 reps
2. Deep squat on the smith machine: 4 sets x 12 reps
3. Bulgarian split squat on the smith machine: 3 sets x 12 reps
4. Wide stance stiff leg deadlift 4 sets x 12 superset with glute-ham raises: 4 sets x 10 reps
5. Courtsy lunge on the smith machine: 3 sets x 12 reps
6. Cable glute kickbacks: 3 sets x 15 reps
7. Cable side kicks: 3 sets x 15 reps

Helga Stibi interview

Posted 01 April 2016 by Interview:

Helga Stibi

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How/when did you get started in training and living
a fit healthy lifestyle?

I started training 3.5 years ago because I was very unhappy with the way I looked... too skinny, no bum, no curves. I really wanted to look more feminine and to have more curves. One day I found a fitness motivation video on YouTube, I loved the way the girls looked.  They weren`t too muscular, they just had a really nice toned and fit body. So then I said it Helga Stibi q1.pngdoesn`t matter how hard I have to work, I want to look like that. The next day I joined the gym and that was that. My boyfriend started to train me and he helped in the diet as well.  In a very short time after only 3-4 months of training I achieved that fit body what I wanted to achieve, but it was not enough.  My boyfriend said that he can see that I have the physique to compete so I bagan to train for my first show which was the biggest fitness competition in Ireland the RIBBF National Championships.  After just one year of training I won the bikini fitness category. Then I realised that I have a future in this sport.

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What advice would you give to a novice or someone who is out of shape and doesn`t know where to start ?

The knowledge in this sport saves time, money and brings you satisfaction! My advice to a beginner would be to hire a personal trainer or try to surround yourself with Pro athletes or those who have experience in this sport and learn from them! Don`t fall into the habbit of thinking you know more than the others, it`s a common mistake! Once the training part is right, pay lot of attention to your nutrition. Change your diet plan often and listen carefully to your body`s reaction. And finally prepare your food every single day!

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What motivates you to keep training?

What really motivates me is just to achieve a better physique and of course to live a healthy lifestyle. I am also motivated by my social media followers and people around me . It`s an amazing feeling when you can inspire people with your hard work.

Do you have a favourite healthy recipe if so what?

I love sweets so I always try to find some healthy recipe to avoid cheating. My favourite is oatmeal peanut butter protein cookies, it`s so yummy and it has only healthy ingredients.

Recipe :

Ingredients: (Makes 12 cookies)

✓ 1 cup of oats
✓ 1/2 cup of unsweetened applesauce
✓ 2 scoops of chocolate protein powder
✓ 2 tablespoons of organic peanut butter
✓ 2 egg whites
✓ 1/4 cup of blueberries

Instruction :

✓ Preheat oven 400 degrees.
✓ Mix all ingredients together to make a batter
✓ Spread on cookie sheet making each cookie desired size.
✓ Put the blueberries into the cookie mix
✓ Bake for 15 minutes
✓ Once the cookies are ready and still hot you can drizzle some dark chocolate over the top for an even nicer taste ;)

**I wanted the cookies to be crunchy, but you can add 1/4 cup of almond milk or greek yogurt if you want a softer texture!**

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What does your nutrition and supplementation consist of?

My diet consists of high protein, complex carbs and some healthy fats, I have 5-6 meals a day.
My protein intake comes from turkey, white fish, egg white and cottage cheese. My carbs are coming from rice, oats, sweet potato and quinoa. My healthy fat intake comes from avocado, flax seed and olive oil .

I take BCAA and L-glutamine before and after workout. I have an isolate protein shake after my workout. I take Omega 3, vitamin C, multivitamin and digestive enzymes.

Do you listen to music whilst you train?

I love listening music during my workout I find it very motivating. My favourite music is Dubstep and House.

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What forms of exercise are your preference and why?

My favourite would be weight training especially legs and glutes training. I think it's very sexy when a girl has nice toned legs and glutes. With cardio and diet you can only lose weight but you're never gonna have that firm and fit look .

What is your training routine like?

Full Workout Routine.

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Who are your favourite , athletes or fitness models?

My favourite athlete is Oksana Grishina. Her body is just amazing it really shows off her hard work . But it`s not just her body, her stage presentatition is unbeatable. She can always surprise me with her routine I could watch her competition videos every day.

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Have you come across negativity online that can come with sharing your fitness progress on social media platforms..., if so how do you deal with this negativity ?

Yes of course I get some negative comments as well but I don`t pay attention to that. Everybody has their own opinion and I respect that. If I get a bad comment I just delete and block the person because my social media page is for my followers and friends who are interested in what I am doing, it makes me happy that I can inspire them.

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When you look back what do you think has been the key
to achieving your results?

I have to say without my boyfriend I would not be here where i am now. He bought my first membership to the gym and when I started training with him he taught me everything about training and diet. We still train together and he always comes to my competitons as well. It`s a tough sport not just physically but mentally as well but he is always there and will be there to support me.

Helga Stibi
Year of Birth: 1988
Height: 5`8
Weight: 132 lbs
Location: Dublin, Ireland

Posted 27 March 2016 by

10 Inspirational

Female Physiques Vol. 6

1. Alice Matos

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Alice Matos



2. Oksana Grishina

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Oksana Grishina



3. Alzira Rodriguez

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Alzira Rodriguez



4. Angela Okon

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Angela Okon



5. Jessie McPhee

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Jessie McPhee



6. Chontel Hau

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Chontel Hau


7. Jenna Fail

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Jenna Fail



8. Vanessa Serros

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Vanessa Serros


9. Narmin Assria

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Narmin Assria



10. Nikki blackketter

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Nikki blackketter




10 Inspirational Females:

Volume 1

Volume 2

Volume 3

Volume 4

Volume 5

Posted 20 March 2016 by Andres Fitness

5 Tips Towards A Healthier

Gut And A Healthier You

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Gut Health Connection:

We all know that when your stomach doesn’t feel right it can throw a lot of things off balance. What you may not know is science is backing up your gut feelings on this one! If you don’t have a healthy gut, other areas of your health will suffer too! It turns out taking care of your stomach is well, more than a big deal.  Your gut environment is tied to your digestive system. Having a healthy digestive system means having a well balanced diet that your body can thrive on. An unbalanced gut could be effecting areas of your health such as the strength of your immune system, your mood, brain health, your skin, food sensitivities/allergies, and your body’s ability to absorb and utilize nutrition from the foods you eat.

Our GI tract is loaded with neurotransmitters that fire directly to our brains. This link is what causes us to know how we have an upset stomach right after we eat. That is a fancy way of saying your GUT is talking to your brain and if we mess up that conversation we could be altering our mood, anxiety levels and our overall brain health. “Supporting your gut needs to be as much of a priority as hitting the gym.”

If we don’t heal and support the gut then your body won’t effectively absorb nutrition or fuel your muscles. There is even research that shows gut health can affect your weight control and how your body metabolizes sugar (aka insulin resistance). With so much at stake when it comes to your gut health, it is time we start paying closer attention! Here are some quick tips to help with your gut health:

1. Remove irritants

Remove irritants: if you find you are sensitive to certain foods or you think you might be, don’t second guess yourself. Reach out to a Registered Dietitian Nutritionist who can help you determine if some foods might actually be causing this sensitivity. Increased inflammation, irritation, bloating, gas, diarrhea, or general upset stomach. If there are foods causing you problems then it is worth the investigation, a simple diet change might be the first step to supporting your gut and overall health.

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2. Start incorporating fermented foods

Start incorporating fermented foods: fermented foods contain lactic acid producing healthy bacteria. One of the goals of supporting your gut health is trying to create a better balanced gut. This means more healthy favorable bacteria. These friendly bacteria can be found in fermented foods like kefir, sauerkraut, yogurt with live cultures, and pickled vegetables. It isn’t the only way to help your gut health so let’s look at some more!

3. Get your hands on a high quality probiotic to restore gut health

Get your hands on a high quality probiotic to restore gut health: You have probably heard the importance of taking a probiotic but how do you know if it is a good probiotic and why do you need it? We must recognize that there is a time and a place for antibiotics. However, antibiotics not only knock out the bad bacteria they also knock out the good. Leaving your gut vulnerable to poor digestion, poor nutrient absorption, and a lack of healthy flora. Your immune system is also partially controlled by the gut; so taking care of your gut can help you fight off pathogens. When you take a high quality probiotic you are bringing healthy bacteria into the gut and fostering a healthier balance and environment.

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4. Manage that stress before it takes a hold of your gut

Manage that stress before it takes a hold of your gut: High stress can cause a lot of damage to the body as a whole, the adrenal glands, your hormone balance, weight control, and blood sugar control. It’s no wonder stress can also wreak havoc on the gut environment and function. If you have high stress it is time to start taking measures to control it before it starts getting in the way of your health goals and your life.

5. Consider the use of a high quality glutamine powder

Consider the use of a high quality glutamine powder: Glutamine can give back to the digestive system and support healthy cells through the intestines. This little amino acid does impressive work when it comes to the human body. Glutamine is not only studied in supporting the mucosal lining of the intestine, but also in controlling inflammation, providing fuel to the body to boost its natural antioxidant power, and immune balance by actually supporting the function of immune cells (such as white blood cells).  When the gut has a healthier more rejuvenated lining you have an environment that is less prone to inflammation, supported nutrient absorption, and a more robust immune system. It is simply a bonus that glutamine supplementation is also studied in muscle health and exercise performance too!

Incorporating these 5 steps towards a healthier gut will bring you closer to optimal health! Every system is connected to the other in some way and we must not forget that when we support or neglect one system our entire body can suffer the consequences. Alternatively, use the tools to support one major system and reap enormous benefits throughout the system!

Written by Andres Fitness, website:


  • Br J Nutr. 2002 Jan;87 Suppl 1:S3-8.    
  • PLoS One. 2014 Feb 5;9(2):e88335.
  • Yonsei Med J. 2011 Nov;52(6):892-7. 
  • J Clin Gastroenterol. 2012 Mar;46(3):220-7.
  • Crit Rev Food Sci Nutr. 2014;54(7):938-56.
  • Curr Top Microbiol Immunol. 2013;358:273-89.
  • CNS Neurol Disord Drug Targets. 2014;13(10):1770-86.
  • Psychiatry Res. 2015 Aug 15;228(2):203-8.
  • World J Gastroenterol. 2014 Jun 14;20(22):6744-58.
Posted 10 March 2016 by Andréa's Protein Cakery

Recipe: Raspberry

Protein Muffins

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Makes 4 large muffins.


  • 8 large egg whites (264g), at room temperature
  • 1 1/2 tablespoons coconut oil, melted (21g or 22.5ml)
  • 1/2 cup fat-free Greek yogurt (114g), at room temperature
  • 1 cup vanilla rice (or pea) protein powder (120g)
  • 1/4 cup almond meal (28g)
  • 2 tablespoons erythritol (24g)
  • 1 teaspoon baking powder (4g)
  • a pinch of sea salt
  • 1 cup fresh raspberries (123g)
  • 1 tablespoon erythritol (topping) (12g)

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  • Preheat oven to 325F (163C).
  • Mix egg whites, coconut oil, and yogurt until smooth.
  • Add protein powder, almond meal, 2 tablespoons erythritol, baking powder, and salt. Mix well.
  • Fold in raspberries.
  • Bake 26-32 minutes, until firm and a toothpick comes out clean.
  • Remove from oven and sprinkle with remaining erythritol.
  • Let cool, and enjoy!


  • Protein: 36g,
  • Carbs: 20g (9g erythritol, 4g fiber, 5g sugar),
  • Fat: 9g,
  • Calories: 269 per muffin.

Recipe blog:

Posted 17 March 2016 by David Rynecki


Protein Bites

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These bites serve as a great breakfast meal for on the go.  Loaded with beneficial ingredients like complex carbohydrates, high quality protein, healthy fats, satiating and blood sugar stabilizing fiber, anti inflammatory and natural thermogenic cinnamon, these bites will have you high on energy for hours!


  • 100g Canned Pumpkin
  • 40g Oats
  • 32g Fiber One Cereal
  • 15g Coconut Flour
  • 30g Whey Protein
  • 16g Natural Peanut butter
  • Stevia to taste
  • Cinnamon to taste


Mix all of the above ingredients together in a bowl and roll into as many bites as you’d like.  These can be baked or unbaked.  If baked, just cook at 350 for 10-15 min.  My recipe made 12 bites.


Macros for the whole recipe (12 bites)

  • Kcal: 522 cal
  • Carbs: 78g
  • Fat: 16g
  • Protein: 38g
  • Fiber: 32g

Written by David Rynecki, CPT,FNS,CES,CSS


Posted 06 March 2016 by

Workout Routine:

Stu Mac

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  • Barbell Box squat: 5 sets x 10,10,8,8,6  (75-90 seconds rest)
  • Plate loaded leg press: Feet high: 4 sets x 8-10 (90 seconds rest)
  • Barbell SLDL: 5 sets x 10,10,8,8,6 reps (90 seconds rest)
  • Romanian split squat: 4 sets x 8-10 reps (90 seconds rest)
  • Lying Ham curl: 4 sets x 8-10 reps (90 seconds rest)



  • Bench press: 5 sets x 10,10,8,8,6 reps (75-90 seconds rest)
  • Low incline Dumbbell press: 4 sets x 8-10 reps (90 seconds rest)
  • Plate loaded decline press: 5 sets x 10,10,8,8,6 reps (75-90 seconds rest)
  • Medium incline Dumbbell HEX press: 3 sets x 10-12 reps (75-90 seconds rest)
  • Dumbbell floor flies: 3 sets x 10-12 reps (75-90 seconds rest)
  • Standing cable crossovers: FST-7: 7 sets x 12 reps



  • Barbell squat: 5 sets x  10,10,8,8,6 reps (75-90 seconds rest)
  • Hack squat machine: 4 sets x 8-10 reps (90 seconds rest)
  • Walking Lunge: 5 sets x 10,10,8,8,6 reps (75-90 seconds rest)
  • Leg extension: 4 sets x 8-10 reps (90 seconds rest)
  • Plate loaded leg press. Feet close together: 4 sets x 8-10 reps (90 seconds rest)
  • Sissy squats: 4 sets x 20. Failure last set! (90 seconds rest)



  • Wide grip pull-ups: 3 sets x 10-15 reps (75-90 seconds rest)
  • Lat pulldown. Wide grip: 5 sets x 10,10,8,8,6 reps (75-90 seconds rest)
  • T-bar row: 4 sets x 8-10 reps (90 seconds rest)
  • Close grip lat pulldown: 5 sets x 10,10,8,8,6 reps (75-90 seconds rest)
  • Bent over row. Reverse grip: 4 sets x 8-10 reps (90 seconds rest)
  • Seated row: 4 sets x 8-10 reps (90 seconds rest)
  • Straight arm pulldown. FST-7: 7 sets x 12 reps



  • Dumbbell standing Lateral raise. FST-7: 7 sets x 12 reps
  • Seated shoulder pin press: 5 sets x 10,10,8,8,6 reps (75-120 seconds rest)
  • Dumbbell standing Lateral raise. Heavy!: 4 sets x 8-10 reps (90 seconds rest)
  • Barbell upright row: 4 sets x 8-10 reps (90 seconds rest)
  • Plate loaded shoulder press. Last set drop weight by 30% and rep to failure: 4 sets x 8-10 reps (90 seconds rest)
  • Close grip bench press: 4 sets x 8-10 reps (75-90 seconds rest)
  • Lying floor skull crushers: 5 sets x 10,10,8,8,6 reps (75-90 seconds rest)







Stu Mac interview:

Posted 04 March 2016 by

Workout Routine:

Steven Beck

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Pull overs: 4 sets x 15 reps

Cross overs flys (cables): 4 sets x 20 reps

Inclined press (heavy): 6 sets x 6 reps

Flat bench press: 6 sets x 20,15,10,10 ,15, 20 reps

Weighted dips: 6 sets x 10 reps



Wide pull ups: 6 sets x 12 reps

Bent over rows: 4 sets x 12 reps

One arm rows: 4 sets x 12 reps

Lats pull downs: 4 sets x 12 reps

T-bar row heavy: 6 sets x 8 reps

Rack pulls heavy: 4 sets x 8 reps



 Dumbbell shoulder press OR EZ bar front and back: 4 sets x 8,8,10,12 reps

EZ side lateral raise: 4 sets x 15 reps

Barbell wide grip up right row: 4 sets x 12 reps

Dumbbell side lateral raise or Dumbbell swings: 4 sets of 20-35 reps

EZ underhand grip front raise: 3 sec negative 3 sets x 10 reps

Standing dumbbell press:  4 sets x 12 reps

Shrugs: 4 sets x 12 reps 



Dumbbell lunges: 6 sets x 20 reps

Barbell squats: 4 sets x 12 reps

Leg press: 4 sets x 12 reps

Hack squat: 4 sets x 12 reps

Super set leg curls and ham curls: 4 sets x 15 reps



Dips: 4 sets x 15 reps

Close grip bench press: 4 sets x 15 reps

Barbell curls: 4 sets x 25 reps

Rope press downs: 4 sets x 15 reps

Preacher curls: 4 sets x 15 reps

Reverse ez bar push downs: 4 sets x 15 reps

Very slow sitting curls: 4 sets x 10 reps


My cardio days are way less intricate.  I will usually spend about 45 minutes on the stair master 4x a week and also mesh in a couple sprints at the end of my cardio days.

Steven Beck interview:


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