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  1. Tiny qgwledo TheDogPound
    Buddha Bowl - Meal
    Calories: 458 kcal
    Macronutrients:
    Protein: 16 g
    Fat: 24 g
    Carbs: 53 g
    Ingredients:

    1/2 small sweet potato, cut into thick strips
    2 tsp. +1/2 tsp. olive oil
    1/4 tsp. crushed red pepper
    1/2 tsp. dried basil
    1/2 tsp. onion powder
    pinch of salt
    2 cups kale, chopped
    1 clove garlic, diced
    1/4 cup sprouts
    1/4 cup edamame
    1/4 avocado
    1/3 cup cooked quinoa

    Tahini Dressing:
    1 Tbsp. tahini
    1/2 lemon, juiced
    1 Tbsp. water
    pinch of salt


    Recipe:

    STEP 1: Preheat oven to 375 degrees.

    STEP 2: Toss sweet potato with 2 tsp olive oil, crushed red pepper, dried basil, onion powder, and salt. Pour onto a cookie sheet and bake for 25 minutes.

    STEP 3: In pan with 1⁄2 tsp olive oil, add kale and garlic clove. Sauté for 3 minutes.

    STEP 4: In a small bowl, mix together the ingredients for the tahini sauce.

    STEP 5: In a bowl, combine, all ingredients, including cooked kale and baked sweet potato. Top with tahini sauce.

    Post tone it up bikini series buddah bowl 1280x1609
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  2. Tiny qgwledo TheDogPound
    Cauliflower Mango Pineapple Smoothie - Meal
    Calories: 303 kcal
    Macronutrients:
    Protein: 22 g
    Fat: 11 g
    Carbs: 31 g
    Ingredients:

    1 cup coconut water
    1 scoop vanilla Tone It Up Protein
    1/2 cup frozen cauliflower rice
    1/4 cup frozen mango
    1/4 cup frozen pineapple
    1 Tbsp. almond butter


    Recipe:

    You girls know how much we love frozen banana slices in our morning smoothies. Banana is our go-to, but recently we've been switching it up with a new fave ingredient and we just have to share it. CAULIFLOWER!!! We've been using this veggie in all different types of smoothies and smoothie bowls, and you'd never guess. You can't even taste it, especially when paired with Tone It Up Protein Powder. Cauliflower helps lower your blood sugar levels and gives your smoothies an incredible creamy texture. TIU Tip: Most grocery stores offer pre-riced cauliflower in the frozen aisle. You can use fresh cauliflower, too!

    Post healthy cauliflower pineappple mango smoothie tone it up
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  3. Tiny qgwledo TheDogPound
    FULL-BODY WORKOUT FOR MUSCLE GAIN DAY 5 - Workout
    Body Parts: Full body
    Length: 30 minutes
    Equipment: Barbell, dumbbells
    Workout:

    DAY 5 - 3X12
    Lunges
    Dips
    Chin-ups
    Push Press
    Seated Calf Raises
    Plate Twists

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  4. Tiny qgwledo TheDogPound
    FULL-BODY WORKOUT FOR MUSCLE GAIN DAY 3 - Workout
    Body Parts: Full body
    Length: 30 minutes
    Equipment: Barbell, dumbbells
    Workout:

    DAY 3 - 5X5
    Deadlifts
    Bent Over Rows
    Dumbbell Incline Bench Press
    Lateral Raises
    Dumbbell Tricep Extensions
    Hammer Curls

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  5. Tiny qgwledo TheDogPound
    FULL-BODY WORKOUT FOR MUSCLE GAIN DAY 1 - Workout
    Body Parts: Full body
    Length: 30 minutes
    Equipment: Bench, Bar, ab wheel
    Workout:

    DAY 1 - 4X8
    Squats
    Bench Press
    Pullups
    Military Press
    Barbell Curls
    Ab Roller

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  6. Tiny qgwledo TheDogPound
    FULL-BODY WORKOUT FOR MUSCLE GAIN DAY 0 - Workout
    Body Parts: Full body
    Workout:

    The best full-body workout program for muscle gain will use mostly compound exercises because they work many muscles at once and give the most "bang for the buck."

    On this program, you will workout 3 times per week with one days rest between each workout. The rep schemes in this program will be kept between a total volume of 24-50 per exercise (volume = sets X reps). A total volume of 24-50 is great for both increasing strength and promoting hypertrophy.

    A different rep scheme will be used each workout of the week. Rest periods between sets should be kept between 1-and-2 minutes. Higher rep schemes will have slightly longer rest periods and lower rep schemes will have less rest time between sets.

    Try to avoid training to failure while working out on full-body programs because training to failure will require more recovery time. One should strive to increase weights lifted or reps performed each week to continue seeing progression.

    Each workout will contain one exercise per major muscle group and two isolation exercises of your choice. One compound exercise should be chosen to work the lower body muscles, upper body pushing muscles and upper body pulling exercises. There should also be one shoulder exercise.

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  7. Tiny qgwledo TheDogPound
    Cookies And Cream High Calorie Bulking Milkshake - Meal
    Calories: 930 kcal
    Macronutrients:
    Protein: 56 g
    Fat: 63 g
    Carbs: 39 g
    Ingredients:

    8 ounces Heavy Cream - Topping
    1 Oreo Cookie
    2 scoops Cookies and Cream Protein Powder
    2 ounces Heavy Cream - Shake
    12 ounces of Whole Milk


    Recipe:

    Before we make the shake, we need to make the whipped topping. For this you will need 8 ounces of heavy cream and a finely crumbled Oreo cookie. You can place the Oreo into a sandwich bag and slowly crumbled it with a glass until it reaches your desired texture.

    Pour the havy cream into a mixing bowl. Whip until the mixing blades start to form peaks when pulled away from the cream. Do not overwhip, as you risk turning the cream into butter.

    Next place the cookie crumbles into the whipped cream and gently mix for several seconds. You can now store this mixture and use as needed to top your shakes.

    I recommending using this mixture as 4 servings, or for 4 shakes. Each of these servings contains 205 calories, 22 grams of fat, 1.7 grams of carbs and 1.2 grams of protein.

    Muscle Building Shake
    Place 12 ounces of whole milk in a shaker. Next add 2 ounces of heavy cream and one scoop of your favorite cookies and cream protein powder. For this recipe I am using Muscle & Strength's Premium Series Protein.

    Shake well and top with whipped cream.

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  8. Tiny qgwledo TheDogPound
    02 Feb 2017 - Workout
    Body Parts: Full body
    Length: 45 minutes
    Equipment: Bench, Bar
    Workout:

    30 Bench Press (135/95#)
    20 Bench Press (155/105#)
    10 Bench Press (185/105#)
    Rest 3:00
    30 Front Squat (135/95#)
    20 Front Squat (155/105#)
    10 Front Squat (185/105#)
    Rest 3:00
    30 Deads (185/135#)
    20 Deads (225/155#)
    10 Deads (275/185#)

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  9. Tiny qgwledo TheDogPound
    31 Jan 2017 - Workout
    Body Parts: Chest, hips
    Length: 45 minutes
    Equipment: Barbell
    Workout:

    5RFT:
    10 Power Cleans (135/95#)
    10 Bar-Facing Burpees
    Rest 10:00
    4RFT:
    6 Power Cleans (185/135#)
    6 Bar-Facing Burpees
    Rest 10:00
    3RFT:
    4 Power Cleans (225/155#)
    4 Bar-Facing Burpees

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  10. Tiny qgwledo TheDogPound
    30 Jan 2017 - Workout
    Body Parts: Shoulders
    Length: 60 minutes
    Equipment: Bar, rings
    Workout:

    1. Snatch - heavy single, then 85% of HS; 90% of HS
    2. Snatch Pull - (105%/2)4
    3. Front Squat - heavy single, then 85% of HS; 90% of HS

    4. Gymnastics Conditioning
    5x 60% of your best unbroken Muscle up set, rest 2 minutes between sets

    5. Conditioning
    " 21-15-9:
    Squat Snatch (95/65)
    CTB Pull-Ups"

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