Spinach and Cheese Omelet

Another quick, easy and healthy egg recipe. Appropriate for bulking and cutting.

You will need:

• 2 eggs
• 3 tbsp fine oatmeal
• 1-2 tbsp diced spinach
• 50 gr. Parmesan cheese(or whatever else you might want, like:cheddar, kashkaval, mozzarella etc.)
• 3 tbsp water

Optional: ham or bacon

Spices: salt, black pepper
The eggs, oatmeal, spinach, spices and water are mixed in a cup(the secret of a good omelet, is adding a little bit of water)

1. The mixture is cooked on a non-stick pan. 
2. When it's almost ready, take the cheese and spread it around one side and use a spatula to fold the other side on top.Just like any other omelet.

That's it! Quick and easy!

Bon appetit!

Macros
30g	Protein
20g	Carbohydrates
21g	Fats
389	Calories

Keep in mind that depending on the type of cheese you use(and if there's added ham) the macros might change a bit.

(picture:musingsofahousewife.com)

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Chocolate oatmeal

This one requires no introduction.

You will need:

• 100g of steel cut oatmeal
• 2-3 tea spoons of cocoa
• 20g of butter
• 2 tbsp of honey or brown sugar
• Cinnamon and vanilla

How to prepare:

1. The oats are cooked in 150-200ml of water.The cocoa is added and the mash is stirred until it thickens.
2. Once it's done, take it off the stove and add the honey, cinnamon and vanilla.
3. For some extra flavor you can add some jam, berries, nuts or some banana slices.

Macros:

• 709 calories
• 15g of protein
• 108g of carbohydrates
• 24g of fats

Keep in mind that if you need to reduce the calories you can use another sweetener like Stevia(instead of honey), by doing so you can get rid of up to 150 calories and 30 grams of carbohydrates.
You can also use half as much butter to get rid of another 72 calories and 9 grams of fat.

Bon appetit!

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Cable Kneeling Crunch

The Cable Kneeling Crunch is a part of the cable ab exercises,it is a pulling isolation exercise for the abdominal muscles and a great workout for abs.The movement is used as an aid in the development of strength and muscle mass in the abdomen. Its performance is moderately difficult to control. Suitable for intermediate and advanced fitness enthusiasts.

Contradictions

People with shoulder, shoulder girdle and spine injuries should perform the exercise with caution. In case of pain while performing, ask a trainer or an experienced athlete about your form. If the problem is not the form, you should consider consulting a orthopedist.

Involved Muscles 

Target

• Rectus Abdominis

Synergists

• Obliques

Stabilizers

• Iliopsoas
• Tensor Fasciae Latae
• Rectus Femoris
• Sartorius
• Latissimus Dorsi
• Teres Major
• Deltoid, Posterior
• Triceps, Long Head
• Rhomboids
• Trapezius, Lower
• Pectoralis Major, Sternal
• Pectoralis Major, Clavicular
• Pectoralis Minor
• Serratus Anterior

Cable Kneeling Crunch How To:

Preparation

1. Kneel while facing the pulley.
2. Grasp the rope with both hands, palms should be at head level(palms facing head, wrists against head).
3. Tighten your stomach and kneel while keeping a considerable distance from the pulley so that you can bend.
4. In the starting position back should be straight (not hunched).

Execution

1. Slowly start to bend the top of the spine,as you bend your abs and keeping the waist still.
2. The end point is reached when your head almost touches the floor or elbows touch your thighs.
3. Hold at the bottom for a second.
4. Very slowly return to the starting position as you strive to keep the tension in the muscles and not to move your hips.

Comments and recommendations

• The movement takes place only in the upper sector of the spine.
• The lever (cable) should not swing.

Cable Kneeling Crunch Relevancy

• Include the cable kneeling crunch in the middle of your routine for abdominal muscles during the main period and in a shaping period you can use it as the first exercise in a workout for abs with longer sets.

(sources:exrx.net)(pictures:theteenstreet.com)

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Dips

Dips in bodybuilding and fitness are an exercise used primarily to increase muscle mass on your chest and triceps and are one of the best ways to gain muscle fast. This is an exercise that any athlete can include in his/hers training regimen , regardless of their training experience. Performed on parallel bars or other specialized "dips" devices. The distance between the two bars is the determining factor of the focus of the exercise. Upon closer parallel bars the burden shifts to the triceps, and in a wider - to the chest.In the dip exercise the most load goes to the chest muscles and the inner heads of the triceps. The deltoids (shoulders) participate the least in the dip exercise.

Variations

The width of the grip -

• Shoulder width : (narrower grip) emphasizes the triceps. 
• In a wider grip, the target switches to the chest.

According to the slope of the body -

• If you bend your body forward (bend your knees, cross them at the ankles and bend your body forward slightly) accentuate the chest, when the body is upright (straight, legs are not crossed), a greater load is subjected on the triceps .

According to the position of the elbow - 

• If you move your elbows close to your body, the more load on the triceps. If your elbows are out, the more it involves the chest.
• With added weight - If the exercise is getting too easy for you(you can do more than needed for hypertrophy), you can try adding additional weight attached to the waist belt or with a dumbbell between your ankles.

Method of execution

1.  Go down slowly by bending arms allowing the elbows to flare to the sides until you feel a painless stretch in your chest and triceps.
2. Return to starting position.

• Dips put a big load on your elbows, especially when weighted dips are performed with improper form. 
• Warm up your elbows prior to the exercise. This will reduce the risk of injury of the joins.
• Perform the movement in its full amplitude, rather than half. Lower your body until you feel a painless stretch in your triceps and chest (here the individual feeling is very important due to the small limit of optimum stretch and hyper extension).
• Try not to swing your body while performing the exercise. Movement should be done only at the elbow and shoulder joints.
• Beware of sore elbows - elbow injuries in the joints are not desirable.
• Try to keep your head up and look forward when performing dips.
• Do not extend your arms completely during the positive part of the exercise(do not lock out your elbows). This will unnecessarily increase the load on the elbows, and will take away from the stress on the triceps.

Relevancy

The main function of the dip exercise in bodybuilding and fitness is increasing the mass of the chest and triceps. It is therefore advisable to include them in your workout, regardless of you're a beginner or an advanced fitness enthusiast.It's a great way to gain muscle without weights. If you are a beginner, include dips as your second exercise on chest/triceps day. If you are more advanced, it is best to perform dips at the end of your chest/triceps workout.If your goal is mass gain try to stay into the 6-12 rep. range.If you are able to do more than 15 then i suggest adding additional weight so you stay in the hypertrophy rep. range.

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Preacher curl.

 The preacher curl is a pulling, isolated exercise that is supporting the development of the folders of the elbow joints.The movement is especially suitable for intermediate and advanced fitness and bodybuilding enthusiasts.

Contraindications

People that have shoulder injuries or an injured, shoulder girdle, elbow and wrist joints should perform the preacher curl with caution.

Involved muscles.

Target

• Brachialis

Synergists

• Biceps Brachii
• Brachioradialis

Stabilizers

• Wrist Flexors

Variations

According to the instrument used:

• With the EZ bar, Scott bench or stand - power variation
• With straight bar, Scott bench or stand - insulation variation
• With a dumbbell (one sided), Scott bench, stand or a folding bench seat - insulation variation enables one sided focus on muscle development imbalances (visual / functional) left and right.

Range of motion:

• Full range of motion - the movement begins almost fully extended elbow while the forearm is in a vertical stand.
• Partial range of motion without rest - the movement is only about peak flexion without rest in lower and upper point.
• Partial range of motion with peace - short movement in upper or lower curve of motion.

Grip variations:

• The width at which the elbows are placed does not change for different grips, it's always shoulder.

• The different grips hit the two different heads in your bicep.
• The narrow grip works the outside head (long head) and the wider grip works the inside head (short head).

Methods of execution

Preparation

• Adjust the height and angle of the Scott bench, so that it is appropriate for your height and the length of your arms.
• Select a bar that allows you to do a shoulder width grip.

Performance

• Slowly bend your arms without moving your elbows, keeping arms parallel.
• Go slowly at the bottom point.
• Prepare for the next repetition.

Comments and recommendations

• The preacher curl with a barbell is easily accomplished, but may be a bit of a burden for your elbows. A common mistake is the moving of the elbows during this exercise. So be careful with the weight, and form.
• No separation of the elbows, keep them close to each other and try to keep your arms parallel. Divergence of the elbow is a sign of too much weight.
• Do not straighten arms fully on the bottom position. You will put unnecessary strain on the elbow, and let the biceps rest. Expand hands almost, but not entirely.
• Keep your wrists tight.
• Before exercise warm up wrists, shoulders and elbows.

Bodybuilding and Fitness

The main use of the preacher curl is increasing the mass of the arm by stimulating the brachialis and biceps to growth. Variations with one hand are suitable for smoothing visual and functional imbalances.

Do not perform the preacher curl if you are a beginner, except under the supervision of a coach.

Intermediate fitness and bodybuilding enthusiasts may include exercise as a second or third exercise on biceps day.

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The importance of hydration in bodybuilding and fitness

70% of the human body is water.Being dehydrated will hinder your results in a MAJOR way.

*Being hydrated can increase your strenght in the gym by 19%.When you are even 3% dehydrated you lose up to 19% of your strenght.

*Water helps with digestion of food.It helps shuttle the important nutrients to your muscles more efficiently.

*Water makes a big part of the ingredients of the fluid responsable of lubricating your joints which plays a big factor in avoiding injuries in the gym.

*Being dehydrated reduces your energy levels as well as your strenght.If you want results, if you want to build muscle fast and get ripped DON'T be dehydrated.

The average man should drink approx. 3 liters of water per day and the average woman needs 2.2 liters of water every day.For every scoop of protein powder you consume you need to drink another cup of water.

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Quick high protein tasty yogurt desert recepy for bodybuilding and fitness.

First I'd like to apologize about not posting much recently i will start posting regularly again soon i'm having some issues these days.

For this high protein fitness desert you will need : 

* 200g. low fat greek yogurt
* 1 scoop of protein powder[pref. chocolate]

* a hand full of blueberries+strawberries[If you are using frozen berries like i am just microwave them for 15 seconds and they're ready to eat]
* Optional: tbsp. of oatmeal/muesli.
NOTE:Measurements don't have to be exact.
Stir all this up and it's ready to eat.

Nutritional facts:

 226 calories.
 11.5g fat.
 10g carbohydrates.
 34g protein.
 NOTE:For those nutritional facts I've used plain greek yogurt if you use low fat one you will have even less calories/fats.
Enjoy!

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Cheap protein choice!For bodybuilding and fitness.

Hello guys,
so yesterday i went out to buy a new tub of protein and i found this product in the sports nutrition store.It's 5lbs(2.27kg) SYNGEX Whey Isolate

85 servings 105 calories per 26g serving with 20g protein, 0g carbohydrates, 1.5g of fat just for 32 euros.

You can order it online for 28 bucks.For all of you in the US/Canada this may be normal stuff, but for all of us europeans this protein is hella cheap.It is 37 cents per serving i mean come on it doesn't get better than this.Here are the pros and cons in my opinion

PROS

Really cheap and it lasts long Mixes great Tastes just awesome Good value and recovery 37 cents per serving

CONS

n/a
So that's basically it i wanted to share this with you guys because i know how much a pain in the ass finding cheap whey protein in Europe can be.In Bulgaria protein prices are doubled and it is just really expensive for our low salaries.

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Intermittent fasting to build muscle and lose fat.

Intermittent fasting or IF

Hello guys, let's talk about IF.If you follow any fitness channel/blog/magazine you probably already know what Intermittent fasting is.Basically it is fasting for 16-24 hours and then eating your macros in a smaller than usual period of time.

An example of IF can be:
1st and ussualy biggest meal of the day-1PM
2nd meal of the day-4PM
3rd meal of the day-8PM
4th and last meal of the day-9PM

Fast from 9PM to 1PM the next day which is 16 hours of fasting.

Which results in weight loss.

Does it really work?

Well let's think about this for a second.Will you lose fat if i don't eat for extended periods of time?

What do you think?Of course you will lose fat.

Will you lose all your muscle?Will your body cannibalise all your muscle?NO!Come on guys really?All of that is a bunch of bullshit that the supplement companies want you to believe.When you have your last meal of the day at lets say 9PM it will take it until the next morning to digest all the food you ate.And also your body doesn't go off eating your muscle as it's first source of energy when you fast.That is what fat is for.Plus the majority of weight loss that comes from IF is that people tend to consume less food while on it.I don't know about you but i used to have those little snacks every time i go to the kitchen.You know a little bit of that a little bit of this.I used to think that it's okay because having those little snacks will boost my metabolism etc...
Plus i'm sure not many of you can go eat 6 meals per day.You either have to carry food with you everywhere you go or you will just have to buy something which is rarely going to fit in your macros.

What about hunger?

Well you might feel hunger the first few days but it's nothing intense.Just get a calorie free buble gum or  drink a lot of water and you won't feel hunger at all.Pretty much after the first week hunger disappears.

Are there any health benefits?

It has been said that fasting has many health benefins as it lets your body clean it self.But personally i believe that there hasn't been enough research on fasting to prove that on 100%.I can speak from personal experience that IF actually helped me with my acne.I never had huge amounts of acne but the amount of piples that i have have drastically decreased.Keep in mind i am eating even more sugar than before when i was on my regular diet.

Intermittent fasting comes in wide variety of forms.

Some people fast for 20 hours and then have an 4 hour window to eat.Other people fast for 24 hours and so on.IF can be used for fat loss, lean gaining of muscle mass and maintaining current weight.

You can learn more about Intermittent fasting on the leangains website.

And remember keep things simple don't over complicate things :)Building muscle and losing weight isn't rocket science.

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