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Chocolate Protein Shake
Ingredients:
1 cup of water 1 scoop of flavored whey protein with no artificial sweetener (Sucrolose,
Xylitol or Stevia is good) 2 tablespoons of MCT oil (add more if extra calories required but work up
slowly to avoid an upset stomach !)
Directions:
Mix above ingredients into a blender and blend together. If you are not used to
coconut
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Exercises for abdomen
Side Bend - Dumbbell, Cable, Elastic Band
Full Contact Twists
Janda Crunches, Janda Sit-Ups
Abdomen Vacuum
V-up
Weighted Lying Twist, Pendulum, Floor Wipers -
Exercises for biceps
Barbell Curl
Basic Dumbbell Curl
Cable Curls
Concentration Curls
Cross Body Hammer Curl
Double Biceps Cable Curl
Dumbbell Incline Curl
Preacher Curl
Standing Biceps Stretch -
Breast Exercises
Barbell Guillotine Bench Press
Cable Lying Fly, Flat Bench Cable Fly
Cable Standing Fly (Crossover fly)
Close Grip Bench Press
Decline Dumbbell Bench Press
Incline Dumbbell Bench Press
Leaver Chest Press
Peck Deck (Butterfly)
Push ups
Reverse Grip Bench Press -
Exercises for the thighs
Bulgarian Squat; Single Leg Split Squat
Butt Lift (Bridge)
Dead Lift
Hip Adduction
Leg Curls
Leg Extensions
Leg Press
Sissy Squat
Skater Squat
Squats, Barbell Squats
Swiss Ball Dumbbell Squat
Swiss Ball Hamstring Curl -
Back and trapeze exercises
Assisted Pull Ups With Bands
Barbell Bent Knee Good-morning
Barbell Lying Row
Basics of Resistance Band Rows
Cable Straight Back Seated Row
Dead Lift
Dumbbell Bent-over Row
External Rotation
Lat Pulldown
Pullups
T-bar Row, Lever T-bar Row -
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Recipes for breakfast
Banana Coconut and Oatmeal with raisins
Banana Smoothie
Chocolate Protein Shake
Cinnamon Toast with Coconut Oil
Cottage Cheese with Homemade Salsa
Eggs with Zucchini
Poached Eggs and Grilled Mushrooms
Papaya Slices
Spanish Rice
Spinach Eggs
Sunday Morning Pancakes (serves two once a week)
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Lunch and Dinner Meals
Asparagus Quiche (contains milk products)
Beef with Broccoli
Barbequed Beef Tenderloin
Chicken Adobo
Parillo Chicken Fingers
Exotic Meat Kabobs
Keema Matar (minced meat and peas)
Orange Roughy
Pan Fried Red Snapper
Roast Beef
Steak Kabobs
Turkey Goulash Chili
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