Archive for January, 2010
By Derek Howes on Jan 29th, 2010 in Protein Bar Reviews , Reviews | Permalink | Leave a comment
I was at the store the other day and this bar happen to catch my eye. I don’t usually find myself looking forward to eating a protein bar as most of them don’t even come close to the “flavor” they say they taste like. But this for some reason made me want to try it. The nutrition on it is “pretty” good. It happens to be high in sugar, which is probably why it tastes so good. The macros on it aren’t too bad. With 280 calories, 6 grams of fat, 38 grams of carbs (27g of that is from sugar), and 20 grams of protein…I wasn’t complaining too much. Continue reading…
By Derek Howes on Jan 29th, 2010 in Heathly Recipes , High in Protein | Permalink | Leave a comment
What you need:
2 eggs (beaten)
1 teaspoon dried basil
1 tablespoon fat free milk
1 tablespoon grated Parmesan cheese
1 teaspoon olive oil (extra-virgin)
4 boneless, skinless chicken cutlets (1/4 inch)
1 cup low carb plain breadcrumbs
The making process:
In a small dish, mix together the milk and eggs
Use another dish to mix together the breadcrumbs, basil, and cheese
Put the mixed milk and egg mixture on top of the cutlets and then roll each of them in the breadcrumb mixture
Use a nonstick skillet (with the olive oil in it) to cook the chicken until no longer pink
Calorie Information: Each Serving (Makes 2 servings) 533 calories, 11g fat, 3g saturated fat, 15g carbs, 273mg sodium, 88g protein
Tip: Use no calorie sauces and/or spices for more flavor
By Derek Howes on Jan 29th, 2010 in Motivational , Videos | Permalink | Leave a comment
By Kane Sumabat on Jan 29th, 2010 in Kane Sumabat , Training Logs | Permalink | Leave a comment
ARM/ ABS
cycling
6 miles/ 16:48
floor seated leg raise (30 sec int)
(100 total)
hyper extensions (1 min intervals)
(80 total/ 8:25)
v bar pressdown (2 min)
60/12×1
60/10(3,3,3 rest/pause)x1
single arm hammer curl
left)
30/12×1
30/12(5,5,5 rest/pause)x1
right) same
rotators cuff exercises
stretching 18:45
By Kane Sumabat on Jan 29th, 2010 in Kane Sumabat , Training Logs | Permalink | Leave a comment
LIGHT UPPER BODY
precor
rotator cuff circuit
superset (1 min)
neutral grip pulldown - bw/20×5pushups - bw/20×5
dumbbell shrugs (2 min)
bands
By Kane Sumabat on Jan 29th, 2010 in Kane Sumabat , Training Logs | Permalink | Leave a comment
LIGHT UPPER BODY/ ABS
bands
cycling
17:47/ 6 miles
roman chair leg raise (2 min)
cable chest press (1 min)
chest supported row machine (1 min)
front raise (1 min)
By Kane Sumabat on Jan 29th, 2010 in Kane Sumabat , Training Logs | Permalink | Leave a comment
LEGS
precor
leg extension (1 min)
walking lunges
(3:09 total)
hack press (1 min)
hack calf press
(2:42)
dynamic stretching/ static stretching 10:00
By Kane Sumabat on Jan 29th, 2010 in Kane Sumabat , Training Logs | Permalink | Leave a comment
ARM/ ABS
cycling
17:17/ 6 miles
seated leg raise (30 sec)
(325 total/ 12:45)
hyper extensions (1 min interval)
(75 total/ 8:29)
bands
rotator cuff circuit
nubret supersets
rope pressdown - 22.5/15(22.5/10)x4hammer curl - band/15(band/10)x4
(200 total)
nubret supersets
concentration hammer curl
stretching 15:00
By Kane Sumabat on Jan 29th, 2010 in Kane Sumabat , Training Logs | Permalink | Leave a comment
LIGHT UPPER BODY
precor
11:31/ 2000 strides
bands
incline bench (1 min)
cable rows (1 min)
dumbbell press (30 sec)
smith machine shrugs (1 min)
By Kane Sumabat on Jan 29th, 2010 in Kane Sumabat , Training Logs | Permalink | Leave a comment
LEGS
precor
11:49/ 2000 strides
dynamic stretching
trap bar deads (30 sec)
lying leg curl (1 min)
nubret sets
bulgarian split squats
left) bw/10×5
right) same
(4:00 total/ 100 total reps)
cycling
14:45/ 5 miles
stretching 14:15
