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Keto Guacamole Recipe

Luke D — Sun, 26 Sep 2021 15:19:00 GMT

This Keto Guacamole recipe is quick and easy and will provide you with some variation to your keto diet. It is great on top of ground beef, served with our keto tortilla chips or even eaten straight out of the bowl. You can play with the recipe below and find your perfect flavor combination. Sometimes I don't like recipes that have this many ingredients because I don't always have all the herbs and spices on hand...that's OK! Just use what you have and treat this recipe as more of a base to go off of rather than all or nothing.

Enjoy!

Ingredients:

1 medium Avocado
2 teaspoons of Lime Juice
2 pinches of Salt
2 pinches of Pepper
1/4 teaspoon of Cumin, ground
1 clove of Garlic, crushed
1/8 teaspoon of Chilli Powder
1/8 teaspoon of Smoked Paprika
1 tablespoon of Cilantro, chopped finely
2 tablespoons of Scallions, thinly sliced
1 tablespoon of Sour Cream

Directions

1. Mash avocado in a bowl until only small chunks remain - add lime juice

2. Add all other ingredients and enjoy

Homemade Pre Workout

admin — Thu, 30 Jun 2016 13:06:28 GMT

I have used c4 pre workout for a while and did like it but recently decided to make my own pre workout. I researched a decent amount about different ingredients and purchased a few from powder city to avoid a 'proprietary blend' and to save money.
Here is my current pre workout stack:

6g Citrulline Malate
1-2g L tyrosine
1g Alcar
200mg Caffiene

What does everyone think about my concoction?

Things to eat on an airplane

admin — Thu, 30 Jun 2016 13:45:13 GMT

I'm going to st. lucia in a week for a destination wedding and the flight is 5 hours long plus 1.5 - 2 hours drive to the hotel.

What do you guys recommend for snacks that I can eat during that timeframe beside nuts because I don't like them at all lol :P

Deadlift on Starting Strength

DirtyD — Wed, 08 Jan 2020 14:51:41 GMT

I've been doing Starting Strength since October and have made some pretty decent gains on my lower body lifts but am lagging a bit on my upper body.

36 y.o. male
Starting weight: 250
Current Weight: 215

Numbers below are 3 sets of 5, except for dead which I explain below:
Squat: 335
Bench: 220
Press: 145
Dead: 350*

My concern is my deadlift is more of 5 sets of 1 instead of 1 set of 5. My understanding is my deads SHOULD be ahead of my squat, but I don't have the strength to do 5x1. Should I drop the weight on my deads and build that back up? I also don't know that I can continue to recover from squatting heavy 3x/week. I'm typically getting 7-8 hours of sleep per night, but I'm not sure where I should be for calories either as I don't want to get fat again. I got down to a skinny 205, but I feel much stronger at 215. Lots of stuff here... Any advice is appreciated.

Effective Strategies to Lose Body Fat

admin — Tue, 25 Jul 2023 18:42:00 GMT

In today's society, with an increasing emphasis on health and wellness, many individuals seek effective ways to shed excess body fat and achieve a leaner, fitter physique. Losing body fat is not just about aesthetics; it also plays a crucial role in promoting overall well-being and reducing the risk of various health issues. However, it's essential to approach fat loss in a balanced and sustainable manner, prioritizing health over quick fixes. In this comprehensive guide, we will explore evidence-based strategies to lose body fat effectively and safely.

Set Realistic Goals:

Before embarking on any fat loss journey, it's vital to set realistic and achievable goals. Avoid aiming for rapid weight loss, as crash diets and extreme measures often lead to loss of muscle mass, nutritional deficiencies, and potential health risks. Instead, focus on a steady and sustainable approach, aiming to lose 0.5 to 1 kilogram (1 to 2 pounds) of body fat per week. By setting achievable milestones, you'll remain motivated and persistent throughout the process.

Create a Calorie Deficit:

The foundation of fat loss lies in creating a calorie deficit – expending more calories than you consume. To do this, calculate your Total Daily Energy Expenditure (TDEE), which includes your basal metabolic rate (BMR) and activity level. Numerous online calculators can help estimate your TDEE. Once you have this figure, consume 300 to 500 calories less per day to lose weight in a controlled manner.

Follow a Balanced Diet:

Adopting a balanced and nutrient-dense diet is paramount for losing body fat while maintaining muscle mass and overall health. Focus on whole, unprocessed foods, including vegetables, fruits, lean proteins, whole grains, and healthy fats. Prioritize high-fiber foods, as they keep you feeling full and satisfied, reducing the likelihood of overeating.

Avoid or minimize the consumption of sugary snacks, refined carbohydrates, processed foods, and sugary beverages. These items tend to be high in empty calories and can lead to spikes in blood sugar levels, contributing to fat storage.

Portion Control:

Even with a healthy diet, portion control is essential. Overeating, even on healthy foods, can hinder your fat loss progress. To manage portion sizes, use smaller plates, avoid eating directly from containers, and pay attention to hunger and fullness cues.

Regular Exercise:

Incorporate a well-rounded exercise routine that includes both cardiovascular activities and strength training. Cardio exercises such as jogging, cycling, swimming, and dancing can help burn calories, while strength training builds muscle mass, which can boost your metabolism.

Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week, complemented by muscle-strengthening exercises on two or more days per week.

High-Intensity Interval Training (HIIT):

HIIT workouts involve short bursts of intense exercise followed by brief recovery periods. This form of training has been shown to be particularly effective for fat loss and improving cardiovascular health. HIIT sessions can be as short as 20 minutes, making them suitable for individuals with busy schedules.

Stay Hydrated:

Drinking plenty of water is crucial for overall health and supports your fat loss efforts. Water helps to control appetite, enhances metabolism, and aids in the elimination of waste products from the body. Aim to drink at least 8 cups (64 ounces) of water per day, and more if you engage in intense physical activity or live in a hot climate.

Get Sufficient Sleep:

Quality sleep is often overlooked but plays a significant role in fat loss and overall health. Lack of sleep can disrupt hormonal balance, leading to increased hunger and decreased satiety hormones, ultimately promoting weight gain. Strive for 7-9 hours of uninterrupted sleep each night to support your fat loss goals.

Manage Stress:

Chronic stress can elevate cortisol levels, a hormone that, in excess, may promote fat storage, especially around the abdominal area. Engage in stress-reducing activities such as meditation, yoga, deep breathing exercises, or spending time in nature to help manage stress levels and improve your body's response to fat loss efforts.

Monitor Progress and Make Adjustments:

Consistently track your progress through various means, such as keeping a food journal, recording your workouts, and taking regular measurements. Pay attention to how your clothes fit and how you feel, in addition to scale weight.

If you hit a plateau, consider adjusting your calorie intake or exercise routine. Our bodies can adapt to changes, so introducing variety in your workouts and occasionally modifying your diet can help keep the fat loss process on track.

Conclusion:

Losing body fat is a gradual and transformative process that requires dedication, patience, and a commitment to a healthy lifestyle. Avoid falling for fad diets or quick fixes, as they rarely lead to sustainable results and can harm your overall well-being.

Instead, focus on setting realistic goals, creating a calorie deficit through balanced nutrition and regular exercise, and adopting healthy habits like staying hydrated, getting enough sleep, and managing stress. By embracing these evidence-based strategies, you'll be well on your way to shedding excess body fat and achieving a leaner, healthier, and more confident you. Remember to consult with a healthcare professional or a registered dietitian before making significant changes to your diet or exercise routine, especially if you have any pre-existing health conditions or concerns.

Getting Started with Keto: How To Start the Ketogenic Diet

admin — Tue, 25 Jul 2023 10:58:00 GMT

Introduction

The ketogenic diet, commonly known as the keto diet, has gained immense popularity for its potential health benefits and weight loss effects. The diet focuses on drastically reducing carbohydrate intake and increasing fat consumption to induce a state of ketosis, where the body primarily uses fat for fuel instead of carbohydrates. This metabolic shift can lead to various benefits, including improved energy levels, mental clarity, and weight loss. If you're interested in trying the keto diet, this comprehensive guide will walk you through the essential steps to get started.

Understanding the Basics of the Ketogenic Diet

Before diving into the keto lifestyle, it's crucial to understand its fundamental principles. The main goal of the keto diet is to achieve a state of ketosis, which is achieved by reducing carbohydrates to around 20-50 grams per day, while increasing fat intake and consuming a moderate amount of protein. In ketosis, the body breaks down fats into ketones, an alternative energy source that fuels the brain and muscles.

Assessing Your Health and Goals

Before embarking on any dietary change, it's essential to consider your current health status and weight loss goals. Consult with your healthcare provider, especially if you have any pre-existing medical conditions, such as diabetes or kidney issues, as the keto diet may not be suitable for everyone. Additionally, discuss any potential supplements you might need to ensure you're meeting all your nutritional requirements.

Planning Your Meals

A well-planned keto diet can make the transition smoother and more sustainable. Focus on whole, nutrient-dense foods, and avoid processed products. Your meals should primarily consist of healthy fats like avocados, nuts, seeds, olive oil, and coconut oil, along with moderate protein sources such as meat, poultry, fish, and eggs. Incorporate non-starchy vegetables to ensure you're getting essential vitamins and minerals.

Calculating Your Macros

Macronutrient ratios are a critical aspect of the ketogenic diet. Typically, a standard keto diet includes around 70-75% of calories from fats, 20-25% from protein, and 5-10% from carbohydrates. Calculate your daily macros based on your caloric needs and desired ratios using various online calculators or seek the guidance of a registered dietitian.

Preparing for the "Keto Flu"

During the initial stages of transitioning to a keto diet, some individuals may experience what is commonly known as the "keto flu." This temporary condition is characterized by symptoms such as fatigue, dizziness, headaches, and irritability. It occurs as the body adjusts to using ketones instead of glucose for energy. To alleviate the symptoms, ensure you stay hydrated, consume adequate electrolytes, and get enough rest.

Stocking Your Pantry and Kitchen

A successful keto journey begins with a well-stocked pantry and kitchen. Remove high-carb items such as grains, sugary snacks, and processed foods. Instead, fill your pantry with keto-friendly staples like nuts, seeds, coconut flour, almond flour, and sugar substitutes like stevia or erythritol. Having the right ingredients on hand will make meal preparation much more manageable.

Avoiding Common Mistakes

As with any diet, there are common pitfalls to be aware of on the keto diet. Avoid consuming too much protein, as excessive protein intake can inhibit ketosis by converting into glucose through a process called gluconeogenesis. Be mindful of hidden carbs in sauces, condiments, and even some vegetables. Reading labels carefully can help you avoid unexpected carb counts.

Incorporating Exercise

While it's not necessary to exercise on the keto diet, adding physical activity to your routine can enhance the health benefits and accelerate weight loss. Start with low-impact exercises and gradually increase intensity as your body adjusts to using ketones as fuel. Combining strength training and cardiovascular exercises can promote overall well-being.

Staying Consistent and Patient

Remember that everyone's body responds differently to the keto diet. Some individuals may enter ketosis quickly, while others might take more time. Stay consistent with your meal planning and macros, and don't be discouraged by minor setbacks. Patience and perseverance are key to achieving your desired results.

Conclusion

The ketogenic diet offers a promising approach to weight loss and improved health for many individuals. By understanding the basics, planning your meals carefully, and being mindful of your macros, you can embark on a successful keto journey. Always prioritize your health, and if you have any concerns or medical conditions, consult with a healthcare professional before making any significant dietary changes. With dedication and patience, you can experience the potential benefits of the keto diet and take charge of your well-being.

Crossfit Workout: Cleans and Rope Climbs

admin — Mon, 24 Jul 2023 19:36:00 GMT

Warm-Up: Perform a dynamic warm-up to get your muscles and joints ready for the workout. Include exercises such as jumping jacks, high knees, arm circles, leg swings, and hip rotations. Spend about 5-10 minutes on the warm-up.

Workout:

Clean Complex:
Perform the following clean complex for 5 rounds:

3 Power Cleans
2 Hang Squat Cleans
1 Front Squat

Rest for 1-2 minutes between rounds. Choose a challenging weight that allows you to maintain proper form throughout the complex.

2. Rope Climbs: Perform 4 rope climbs. If you don't have access to a rope, you can do 10 rope pull-ups using a rope attachment on a rig or a high anchor point.

3. Clean and Rope Climb Couplets: Complete 5 rounds for time:

5 Power Cleans (Use a weight that challenges you but allows you to maintain good technique)
1 Rope Climb

Rest for 1-2 minutes between rounds.

Cool Down: After completing the workout, cool down with some static stretching. Focus on the muscles used during the workout, such as hamstrings, quadriceps, shoulders, and forearms. Hold each stretch for 20-30 seconds.

Important Notes:

Prioritize proper form and technique throughout the workout to prevent injuries.
Scale the workout if needed, especially for beginners or those unfamiliar with rope climbs.
Take adequate rest between sets and exercises to ensure proper recovery.
Stay hydrated throughout the workout, and listen to your body's signals.

Safety Precautions:

If you are new to CrossFit or these exercises, consider working with a certified CrossFit coach to ensure proper form and technique.
Ensure that the rope is in good condition and securely anchored before attempting rope climbs.
If you have any pre-existing health conditions or injuries, consult with a healthcare professional before attempting this workout.

Conclusion: This CrossFit workout featuring cleans and rope climbs is a challenging and effective way to improve your strength, power, and overall fitness. It combines the explosive movements of cleans with the grip and upper body engagement of rope climbs, providing a full-body workout. Remember to warm up properly, scale the workout as needed, and prioritize safety and proper form throughout the session. Enjoy the workout and the sense of accomplishment it brings!

The Best Exercises to Lose Weight: A Comprehensive Guide

admin — Mon, 24 Jul 2023 19:16:00 GMT

Introduction

Losing weight is a common fitness goal for many individuals seeking to improve their health and overall well-being. While nutrition plays a significant role in weight loss, incorporating regular exercise is essential for maximizing results and maintaining a healthy lifestyle. In this comprehensive guide, we will explore the best exercises to lose weight, backed by scientific research and expert recommendations. We will cover various types of exercises, their benefits, and tips to incorporate them into your fitness routine effectively.

Cardiovascular Exercises

Cardiovascular exercises, also known as aerobic exercises, are among the most effective ways to burn calories and promote weight loss. These exercises elevate your heart rate and increase oxygen consumption, leading to a higher calorie burn. Incorporating cardiovascular exercises into your fitness routine can improve cardiovascular health, boost endurance, and aid in weight management. Some popular cardio exercises include:

a. Running: Running is a highly efficient way to burn calories, boost metabolism, and improve cardiovascular health. Whether jogging outdoors or using a treadmill, running can be easily adjusted to suit your fitness level. Additionally, interval running, which involves alternating between high and low-intensity segments, can enhance fat burning.

b. Cycling: Indoor or outdoor cycling engages large muscle groups and can be adapted for all fitness levels. High-intensity cycling classes, such as spinning, can significantly accelerate weight loss.

c. Swimming: Swimming is a low-impact exercise that burns a considerable number of calories while putting minimal stress on joints, making it suitable for individuals with joint issues.

d. Jump Rope: Skipping rope is an effective and affordable cardiovascular exercise that can be done virtually anywhere. It provides an intense full-body workout, enhances coordination, and improves bone density.

High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) is a workout technique that alternates short bursts of intense exercise with brief recovery periods. Research has shown that HIIT can increase calorie burn, improve metabolic rate, and enhance fat oxidation. The key to HIIT is to push yourself to the maximum during the high-intensity intervals, followed by short periods of active rest. Some popular HIIT exercises include:

a. Burpees: A full-body exercise that involves combining a squat, plank, and jump, providing an excellent cardiovascular and strength challenge.

b. Mountain Climbers: This exercise targets the core and upper body while elevating the heart rate.

c. Tabata Training: A form of HIIT that involves 20 seconds of intense exercise followed by 10 seconds of rest, repeated for several cycles.

d. Sprints: Whether running or cycling, short bursts of maximum effort followed by rest periods can be incorporated into any cardio routine.

Strength Training

Strength training plays a crucial role in weight loss by building lean muscle mass. Muscle tissue requires more calories to maintain than fat tissue, so increasing your muscle mass can lead to a higher basal metabolic rate (BMR). This means that you burn more calories even at rest. Moreover, strength training helps in toning the body and improving overall strength. Some effective strength training exercises include:

a. Squats: A compound exercise that engages the entire lower body, including quads, hamstrings, glutes, and core.

b. Deadlifts: A powerful exercise that targets the back, hamstrings, glutes, and core while promoting overall strength.

c. Push-ups: A classic bodyweight exercise that works the chest, shoulders, triceps, and core.

d. Dumbbell Rows: An excellent exercise for targeting the upper back and improving posture.

e. Lunges: Another compound exercise that targets the lower body and helps in strengthening and shaping the legs and glutes.

Circuit Training

Circuit training involves performing a series of exercises in sequence, with minimal rest in between. This form of exercise combines both cardiovascular and strength training benefits, leading to efficient calorie burning. It keeps the heart rate elevated throughout the workout, providing cardiovascular benefits while also promoting muscle strength and endurance. Examples of circuit training exercises include:

a. Lunges with Bicep Curls: Combining lower body and arm exercises in one movement, targeting multiple muscle groups simultaneously.

b. Plank to Push-up: Alternating between holding a plank position and performing push-ups to work the core, chest, shoulders, and arms.

c. Jump Squats with Shoulder Press: Incorporating explosive lower body movements with an overhead shoulder press for a full-body workout.

d. Step-ups with Tricep Dips: Using a step platform for lower body strength and triceps dips for upper body engagement.

e. Jumping Jacks with High Knees: Combining two classic exercises to elevate the heart rate and burn calories effectively.

Yoga

Yoga, while not traditionally viewed as a high-calorie burner, can be an effective exercise for weight loss and overall health. Practicing yoga can reduce stress, improve flexibility, and enhance mindfulness, which can aid in making healthier lifestyle choices. Moreover, certain styles of yoga, such as Power Yoga or Vinyasa, can elevate the heart rate and promote calorie burn. Additionally, yoga can help build lean muscle and improve body composition.

Conclusion

Losing weight requires a combination of a well-balanced diet and regular physical activity. The best exercises to lose weight include cardiovascular exercises, high-intensity interval training, strength training, circuit training, and yoga. Combining these exercises with proper nutrition and lifestyle choices can lead to sustainable weight loss and improved overall health.

Remember that everyone's fitness journey is unique, and it's essential to find activities you enjoy and can maintain in the long term. Listen to your body, be consistent, and be patient with yourself throughout the process. Before starting any new exercise regimen, especially if you have pre-existing health conditions, consult with a healthcare professional or fitness expert to ensure that the chosen exercises are suitable for your individual needs and goals.

Celebrate your progress along the journey to a healthier, fitter you, and remember that weight loss is just one aspect of overall well-being. Embrace the positive changes in your body and mind, and use them as motivation to maintain a healthy and active lifestyle for years to come. Stay committed, stay positive, and enjoy the transformative benefits of exercise on your weight loss journey.

Day 3 - Wednesday, Week 1

admin — Mon, 24 Jul 2023 16:53:28 GMT

1. Running Conditioning
5 Rounds:
1:15 easy, :15 sprint
Rest 1:30 Between Efforts.

2. Hang Squat Snatch
Build to a Heavy Single

3. ”Fire Storm”
For Time:
3 Rounds:
7 Squat Snatches (95/65)
7 Chest to Bar Pull-ups
7 Box Jumps Overs (24/20)

50/35 Calorie Row

3 Rounds:
7 Squat Snatches (95/65)
7 Chest to Bar Pull-ups
7 Box Jumps Overs (24/20)

50/35 Calorie Row

3 Rounds:
7 Squat Snatches (95/65)
7 Chest to Bar Pull-ups
7 Box Jumps Overs (24/20)

4. Midline
L-Sit: 2 Max Effort Holds
Planks: 3 Sets of 30 Seconds (Front, Left, Right)

Week 1 Training

admin — Mon, 24 Jul 2023 16:41:59 GMT

Training

Day 2 - Tuesday, Week 1

admin — Mon, 24 Jul 2023 15:59:06 GMT

1. Handstand Walk
4x50'

2. Strict Handstand Push-ups
7 Rounds, Not For Time:
50 Unbroken Double-Unders + 30% of Strict Handstand Push-ups

3. Deadlift
Build to a Heavy Set of 8

4. “Napalm”
2 Rounds For Time:
10 Bar Muscle-ups
20 Bar-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (30/20)

5. Midline
Not For Time:
75 Empty Bar Good Mornings
75 Glute Bridges

6. Aerobic Capacity
200/150 Calorie Assault Bike
Males: 20 Calories Easy, 20 Calories Hard
Females: 15 Calories Easy, 15 Calories Hard

Day 1 - Monday, Week 1

admin — Mon, 24 Jul 2023 15:50:19 GMT

1. Hang Power Clean
Build to 3 Rep Max

2. Push Press
Build to 6 Rep Max

3. Back Squat
Build to 10 Rep Max

4. Conditioning
For Time:
100/70 Calorie Row
80 Dumbbell Power Snatches (50/35)
60 GHD Sit-Ups
40 Axel Bar Push Jerks (135/95)
20 Axel Bar Power Cleans (135/95)
100′ Axel Bar Front Rack Walking Lunge

5. Odd-Object Conditioning
3 Rounds For Time:
800 Meter Air Runner
9 Sandbag Cleans (150)
50′ Sandbag Walk

6. Body Armor
3 Sets, Not For Time:
100 Meter Kettlebell Carry (1 Front Rack, 1 Overhead)
200 Meter Sled Drag
30 Weighted Sit-Ups

Elite Wrestling Workout Program

admin — Sat, 22 Jul 2023 13:09:24 GMT

Learn how to train with the intensity required to be an elite wrestler. This year-round workout program will schedule your lifting, drilling and push you past what you thought was humanly possible to get to the next level. Most of the top level wrestlers dedicate a crazy amount of time to their craft and may actually be a bit insane. You need to join them and this program will surely take you there.

Welcome to the "Elite Wrestling Workout Program". This program is intended for high school wrestlers (typically grades 8-12) looking to build brute strength and crazy endurance, and master their skills for the sport of wrestling.

Train With Intensity...Train to be the best in the Country

The Elite Wrestling Workout Program looks to help you build your strength and endurance in ways that will be beneficial during a wrestling match. Not only will it build you physically, it will callus your mind and turn you into a complete freak.

Training Philosophy

Skills and Drills
In order to be an elite wrestler, you need to be able to actually wrestle. You just can't run all summer and do 900 push-ups and expect to win. In order to be successful you need to be a physical specimin, but would need to dedicate 2-3x more time on your technique, skills and drilling. This program will help you schedule your weight room time and mat time.
Metabolic Conditioning
Wrestling is like no other sport in that it requires you to constantly recruit large muscle groups while under fatigue. We will replicate this as close as possible in the weight room by utilizing barbells, kettlebells, pull-ups, squats and Olympic lifts along with running and plyometric drills as part of our conditioning. We will combine these movements in as many combinations and time domains as we can think of. Routine is the enemy. We need to be able to be at 100% strength with our heart rate sky-high.
Resistance Conditioning
While I have nothing against running, the Elite Wrestler philosophy believes you would be better served by being able to squat your body weight for 15 reps in conjunction with 200m sprints while under fatigue as opposed to being able to run 3 miles. I am going to call this concept "Resistance Conditioning" - conditioning your body to perform under fatigue while performing resistance movements. Again, we're wrestlers, not distance runners. Our conditioning will be strength, stamina and endurance...not simply endurance. The majority of a wrestling match will be spent with some form of resistance on you (him pushing on you, you pushing him) and that is how we need to train on and off the mat.
Odd Object Conditioning and Grip Strength
Wrestling is different in the fact that you are lifting and pulling another human being against his or her will. There is not a stationary barbell and regular movement patterns. This program will also implement the concept of odd object conditioning. We will use
Mental Toughness
These workouts are going to be brutal – it’s a given. But while we’re lying on the floor trying to catch our breath with our lungs burning a hole in our chest wondering how we’re going to walk again, we can be confident that 99.9% of our opponents are not training like we are. This is where we separate ourselves from everyone else.
Avoid Injury at all cost
We want to avoid injuries at all costs. It is better to miss one rep or one workout than to go down with an injury and miss months of training. Work hard, but be smart and use good form at all times.

Year-Round Workout Program

The following workout program is intended to be followed year round. There is no taper, ramp-up or anything. You will train to be a savage 24/7/365

Required Equipment

The equipment required to follow the Strong Wrestler workout program is as follows:

Wrestling Mat and a Partner
Barbell and plates
Squat Rack
Bench Press Bench
Kettlebells (or dumbbells)
Bumper Plates (not required, but definitely a nice to have)
Plyo Boxes (can sub by just hopping over a bench)

Get Started!

Tagged For:

What are good off season wrestling workouts to be the best I can possibly be next season?
Off Season Wrestling Training Program
Wrestling Strength Training
Wrestling Workout Plan
Strength Training for High School Wrestlers
The Best Weightlifting Program For A Wrestler

Sample 3500 Calorie Per Day Diet Plan

Luke D — Wed, 16 Sep 2020 10:46:49 GMT

hubspot.co/98d3218f-3f21-42a6-8cd6-f4cebf557e43

This 3500 calorie meal plan is for someone who is probably trying to gain some mass, but at a lower body weight. Eating enough food is crucial to gaining weight. Most hard gainers who think they have a hard time gaining mass are simply not eating enough food to support mass gain. You can use our calorie intake calculator to get an idea of your daily caloric burn, then you can begin by adding 500 to 1000 calories to that number.

Most times you will need to consume a 3000 calorie diet or a 4000 calorie diet in order to achieve some weight gain.

snippet.insert/amazon-protein

Sample 3500 Calorie Per Day Diet / Meal Plan

Breakfast

3 Whole Eggs + 5 Egg Whites
3 Slices of Whole Wheat Toast
1 tbsp natural peanut butter

Snack

2 Scoops of Whey Protein
12 oz milk
1 piece of fruit
1 tbsp natural peanut butter
2/3 c oatmeal

Lunch

6-8 oz of lean meat (sirloin, chicken, tuna)
1c brown rice
1 sweet potato

Snack

2 Scoops of Whey Protein
12 oz milk
1 piece of fruit
1 tsp natural peanut butter

Dinner

6-8 oz grilled fish
1c brown rice or 1 sweet potato
1c steamed veggies

Bedtime Snack

2 Scoops of Whey Protein
12 oz milk
1 tbsp natural peanut butter

This sample 3500 calorie meal plan will have you eating six meals per day. If you can't eat six times per day, it is not a problem if you need to stuff these into 3 or 4 meals. Also, if you're currently eating somewhere around 2000 calories, you may want to gradually increase your caloric intake to prevent fat gain.

The only real way to pack on some mass is to eat more food. Our goal is to maximize muscle mass and minimize fat gain so you should be looking to gain around 1lb to 1.5lbs per week.

Sample 3000 Calorie Per Day Diet Plan

Luke D — Wed, 16 Sep 2020 10:43:56 GMT

hubspot.co/48bb40b4-a305-4c43-9256-51e38d4dac28

This 3000 calorie meal plan is for someone who is probably trying to gain some mass or for a bigger dude trying to maintain their current weight without gaining too much body fat.

You can use our calorie intake calculator to get an idea of your daily caloric burn and decide if this 3000 calorie diet plan is right for you.

snippet.insert/amazon-protein

Sample 3000 Calorie Per Day Diet / Meal Plan

Breakfast

3 Whole Eggs + 3 Egg Whites
2 Slices of Whole Wheat Toast
1 tbsp natural peanut butter

Snack

1 Scoops of Whey Protein
12 oz milk
1 piece of fruit
1 tbsp natural peanut butter
1/4 c oatmeal

Lunch

4-6 oz of lean meat (sirloin, chicken, tuna)
1c brown rice
2c Vegetables

Snack

2 Scoops of Whey Protein
12 oz milk
1 piece of fruit
1 tsp natural peanut butter

Dinner

6-8 oz grilled fish
1c brown rice or 1 sweet potato
2c steamed veggies

Bedtime Snack

2 Scoops of Whey Protein mixed in water
1-2 Bananas
1 tbsp natural peanut butter

This sample 3000 calorie meal plan will have you eating six meals per day. If you can't eat six times per day, it is not a problem if you need to stuff these into 3 or 4 meals. Also, if you're currently eating somewhere around 2000 calories, you may want to gradually increase your caloric intake to prevent fat gain.

You can also feel free to substitute approved fruits and veggies in place of the whole wheat bread.