Monica Morris
ACE Certified Personal Trainer
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Forum Comments (12)
Arbonne (pea protein) - vanilla
Global Formulas (whey protein)
*You can add more ingredients, but definitely add water, ice, and banana for texture.
For protein bars, I like:
Barbell protein bars – chocolate caramel
Power Crunch – chocolate wafer
Quest – blueberry muffin
Built – churro
Always remember that you want to look for a third-party tested protein and watch out for too many unwanted added ingredients. Also, pure protein sources found in fresh foods are preferred over protein supplements . The body digests them better, and often, these protein bars are packed with sugars, but they are better than a low protein intake.
Over the course of the next 1-2 months , work between 75-85% of that number for your regular chest workouts. Slowly edging closer and closer to 85% of your 1 rep max number.
During these months, also continue to develop core, triceps, shoulders, back, and bicep muscles , since all are synergists or antagonists of the chest muscles.
When you have increased your baseline numbers for regular workouts, retest your one rep max . Don’t expect a huge increase. Your one rep max may increase by only 5–10 pounds every 2 to 3 months .
As always, with any squat, be sure that your hips are driving backwards , and you should still see the tips of your toes as you descend down and return back up.
Another queue is to push through your heels as you return up so the glutes get the majority of the building/engagement, being sure not to lock out your knees at the top, keeping tension on the glutes .
The exercises that increase heart rate most effectively require jump training otherwise known as plyometrics (I.e. jump squats, jump lunges, burpees, skaters, butt kicks). If jumping isn’t your thing, boxing also increases the heart rate close to what it would be while doing plyometrics training.
50 divided by 5 = 10 (making the loss 10 pounds per month)
10lbs divided by 4 weeks = about 2.5 pounds per week
(1lb = 3,500 calories) 3500 x 2.5 = 8,750 calories less per week
That would be 1250 cal less than your standard diet per day to lose 2.5 pounds per week, 10 pounds per month, and 50 pounds in five months.
At 1250 cal less per day , that can be a deficit from your regular food caloric intake, but what’s better is to make it a mix of energy output (calories burned) as well as fewer calories in.
Depending on age and genetics, consistency and determination, 10 pounds might be a bit aggressive, but aiming for it for one month is a more manageable plan than shooting for 50 pounds in five months.
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