Wednesday, June 9, 2021

PROTEIN REMINDER! This recipe is SIMPLE and INCREDIBLE. You gotta try it. Directions: For every 7-8 oz of yogurt, you mix in one scoop of protein. That’s it. This picture represents two of those cups of Fage (7 oz each, so 14 oz total), and two scoops of lemon protein, and a cup of strawberries (optional). It works well with any flavor. Each container of Fage has 20 grams of protein, 4 grams of fat, and 6 carbs (140 cal). I eat the yogurt all the time just plain, but sometimes if I want a “treat” or need to hit my protein goals, I’ll mix in some protein powder. It’s delicious and tastes just like pudding. I recommend putting it in the freezer for 45 minutes or so before eating. The protein/macro breakdown for the picture above: 91 grams of protein, 10 grams of fat, 27 grams of carbs (569 cals).

Workout of the Day

Bring your hand protection today!

21-15-9 rep rounds of:
Box Step-ups w One Dumbbell* (24 / 20)

Rest 5 minutes

18-12-6 rep rounds of:
Chest to Bar Pull-ups
Box Step-ups w Two Dumbbells**  (24 / 20)

Rest 5 minutes

15-9-3 rep rounds of:
Strict Pull-ups
Box Step-ups w Two Dumbbells*** (24/ 20)

Score is total time, including the 10 minutes of rest

*hold single DB however
**both DBs in the farmers carry position
***both DBs in the Front Rack position

Masters: pull-ups and 20/16 for all
Rx+ 30-21-12, 21-15-9, 15-12-9 (bar mu), 50s/35s

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