1 05 17

Source: Muscle

1 05 17

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Here’s the goof-proof way to eat clean at every meal for two weeks straight.

Day 1

Breakfast
1/2 cup old-fashioned quick oats prepared with water; 1 whole egg scrambled with 3/4 cup egg whites; 1/2 cup berries

Snack
1 medium apple and 1 tbsp natural nut butter (such as peanut or almond)

Lunch
4 oz grilled chicken breast and 2 tbsp sliced avocado over a medium salad with 2 tbsp balsamic vinegar; 1 slice of toasted sprouted-grain bread (like Ezekiel)

Snack
1/2 cup 1% low-sodium cottage cheese; 10 almonds

Dinner
4 oz 99% fat-free ground turkey burger served with 2–3 cups steamed broccoli or other green vegetable and 1 small sweet potato; drizzle with 2 tsp coconut oil

Snack
1 scoop vanilla whey/casein powder blended with ice plus 1 tbsp powdered peanut butter (add instant decaf coffee and/or cinnamon if desired)

Daily total: 1,540 Calories, 150g protein, 125g carbs, 42g fat

Day 2

Breakfast
2 whole-grain waffles; 4–5 scrambled egg whites; 1 tbsp natural crunchy almond butter; 1/2 cup sliced strawberries or similar fruit

Snack
8 oz non-fat Greek yogurt plus 1/2 cup of sliced melon

Lunch
Low-carb wrap made with 3 oz sliced turkey or chicken breast; 1 tbsp Dijon mustard, lettuce, tomato, and 2 tbsp avocado

Snack
1 scoop vanilla whey protein powder blended with 1/2 cup berries and 1 cup almond milk

Dinner
Large salad made with 4 oz grilled flank steak and seasoned with balsamic vinegar, tossed with 1 tbsp grated parmesan cheese and 1 cup whole-grain pasta

Snack
1 medium apple; 10 almonds; 1 cup herbal tea

Daily total: 1,623 Calories, 132g protein, 178g carbs, 40g fat

SEE ALSO: The Ultimate Guide to Clean Eating

Day 3

Breakfast
2 slices whole-grain bread; 1/2 cup 1% low-sodium cottage cheese; 1/2 small avocado; 1/2 cup cantaloupe

Snack
1/3 cup old-fashioned quick oats mixed with 1 scoop vanilla whey protein combined with hot water, then topped with 1 tbsp almond butter

Lunch
4 oz tuna in water, mixed with 1 tbsp Dijon mustard over romaine lettuce with 4 grape tomatoes, 1/2 bell pepper, 1/8 cup walnuts, 1/4 cup dried cranberries; 1 slice sprouted bread (like Ezekiel)

Snack
Whole-grain flourless cinnamon raisin English muffin (such as Ezekiel) topped with 2 tbsp low-fat cream cheese and 1/2 cup berries

Dinner
4 oz grilled salmon; kale sautéed with garlic, sea salt, and olive oil; 1/2 cup brown rice

Snack
Salad with a rainbow of vegetables made with 5 hard-boiled egg whites, 2 tbsp avocado, sliced celery, and salt-free seasoning; cup of herbal tea

Daily total: 1,889 Calories, 149g protein, 190g carbs, 52g fat

Day 4

Breakfast
8 oz plain non-fat Greek yogurt with 1/2 cup sliced fresh fruit and 1/8 cup chopped walnuts

Snack
8 oz plain non-fat Greek yogurt with 1/2 cup of sliced melon

Lunch
Protein shake made with 1 scoop chocolate whey protein mixed with 1 cup almond milk

Snack
1 small apple; 1/4 cup unsalted mixed nuts

Dinner
2 oz cooked chicken breast with 1/2 cup black beans, 1/2 cup brown rice, and 1 cup bell pepper, plus 2 cups romaine lettuce

Snack
1 small apple with 1 tbsp natural almond or peanut butter

Daily total: 1,532 Calories, 107g protein, 145g carbs, 50g fat

Day 5

Breakfast
Omelet made with 1 whole egg, 4 egg whites, chopped bell pepper, tomatoes, spinach, and onion plus 1/4 cup low-fat cheese and salt-free seasoning; 1 slice whole-grain toast

Snack
1/2 flour-free English muffin (such as Ezekiel) topped with 1/2 cup 1% low-sodium cottage cheese and 1/2 cup fresh pineapple

Lunch
4 oz 99% fat-free ground turkey crumbled over salad greens plus 1/2 small sliced avocado and 2 slices of organic lean turkey bacon; served with 1/4 cup low-sodium salsa and 15 baked tortilla chips

Snack
Protein shake made with 1 scoop whey protein powder mixed with water, 1 tbsp almond butter, and 1/2 banana; blend with ice

Dinner
5 oz baked or grilled white fish (cod, haddock, bass) over 1/2 cup long-grain rice, served with Brussels sprouts sautéed with coconut oil, sea salt, and garlic

Snack
3 oz grilled chicken with 2 tbsp avocado and sliced cucumber

Daily total: 1,905 Calories, 174g protein, 128g carbs, 60g fat

Day 6

Breakfast
1/2 cup old-fashioned quick oats and 1 scoop vanilla whey protein, mixed with hot water and topped with 1/8 cup crushed walnuts or almonds, and 1/2 cup berries

Snack
6 oz plain non-fat Greek yogurt, 1/2 cup fresh raspberries flavored with cinnamon, and 1/4 cup toasted almond slivers

Lunch
4 oz bison burger in a small whole-wheat pita, served with lettuce, tomato, and mustard; 15 baked potato chips

Snack
Low-carb protein bar (about 200–250 calories)

Dinner
3 oz cooked lean grass-fed beef with 1/2 cup brown rice over a bed of romaine lettuce with 1/4 cup low-fat cheese, flavored with garlic, onion, and 1/4 cup spicy salsa

Snack
Smoothie made with whey or casein protein powder blended with 1 tbsp powdered peanut butter, cinnamon, and ice

Daily total: 1,621 Calories, 161g protein, 152g carbs, 50g fat

Day 7

Breakfast
1 cup whole-grain cereal, 1 cup unsweetened almond milk or 1% milk; 1/2 cup blueberries

Snack
1/2 grapefruit with 10 toasted almonds

Lunch
1 whole egg plus 3/4 cup egg whites, scrambled with low-fat cheese, spinach, and tomato, wrapped in medium-size low-carb tortilla; 1/4 cup salsa, if desired

Snack
15 brown-rice crackers with sliced bell pepper and 1/4 cup white-bean hummus

Dinner
4 oz grilled chicken with grilled zucchini, eggplant, onions, garlic, and tomatoes; served over 1 cup whole-wheat pasta with black or red pepper and 1–2 tbsp grated cheese for flavor

Snack
1 small sliced apple with 1 tbsp soy nut butter

Daily total: 1,974 Calories, 127g protein, 198g carbs, 62g fat

SEE ALSO: The Eat Clean, Get Lean Meal Plan

Sam Kaplan

Day 8

Breakfast
Omelet made with 1 whole egg plus 4 egg whites, bell pepper, tomato, spinach, onion, 1/4 cup low-fat cheese, and salt-free seasoning; 1 piece whole-grain toast

Snack
1 medium apple with 1 tbsp natural peanut or almond butter

Lunch
4 oz 99% fat-free ground turkey crumbled over salad greens plus 1/2 small sliced avocado and 2 slices of organic lean turkey bacon, served with 1/4 cup low-sodium salsa and 15 baked tortilla chips

Snack
1/2 cup 1% low-sodium cottage cheese
10 almonds

Dinner
3 oz chicken breast and 1 cup whole-wheat linguine, topped with 1/2 cup marinara sauce and 1 tbsp grated cheese to taste; side salad with 2 tbsp of low-fat dressing or balsamic vinegar

Snack
Smoothie made with whey/casein protein powder, blended ice, and 1 tbsp powdered peanut butter; add instant decaf coffee or cinnamon for flavor if you wish

Daily total: 1,672 Calories, 150g protein, 148g carbs, 48.5g fat

Day 9

Breakfast
Breakfast sandwich made with 1 fried egg cooked with nonstick spray and 1 slice organic, nitrate-free ham on whole-grain flourless English muffin; 1/2 cup fruit salad

Snack
1 scoop of chocolate whey protein powder mixed with almond milk

Lunch
3 oz cooked chicken or turkey breast with lettuce, tomato, 2 tbsp avocado, and 1 tbsp Dijon mustard on low-carb wrap

Snack
1 small apple; 1/4 cup unsalted mixed nuts

Dinner
4 oz shrimp stir-fried in 1 tbsp olive oil with 2 cups mixed bell pepper and mushrooms, served over 3/4 cup brown rice

Snack
1 medium pear with 1/2 cup of 1% low-sodium cottage cheese; cup of decaffeinated green or herbal tea

Daily total: 1,785 Calories, 125g protein, 142g carbs, 60g fat

Day 10

Breakfast
1/2 cup old-fashioned quick oats cooked with water; 6 oz non-fat plain Greek yogurt with 1/2 cup blueberries, and cinnamon (to taste)

Snack
1 medium apple with 1 oz low-fat cheddar cheese

Lunch
Salad made with 4 oz tuna in water and 1 tbsp Dijon mustard over romaine lettuce, with 4 grape tomatoes, bell pepper, 1/8 cup walnuts, 1/4 cup dried cranberries; 1 slice sprouted wheat-free bread

Snack
Flour-free cinnamon raisin English muffin (such as Ezekiel) with 2 tbsp low-fat cream cheese; 1/2 cup berries

Dinner
4 oz lean roast pork with 1/2 cup unsweetened apple sauce, 8 asparagus spears, 4 oz sweet potato or yam

Snack
Salad made with 5 hard-boiled egg whites, 2 tbsp avocado, sliced celery, and salt-free seasoning; cup of herbal tea

Daily total: 1,667 Calories, 124g protein, 203g carbs, 44g fat

Day 11

Breakfast
Smoothie made with vanilla whey protein, banana, and strawberries, blended with 8 oz almond or soy milk and ice

Snack
6 oz plain non-fat Greek yogurt with 1/2 cup fruit and 1/8 cup chopped walnuts

Lunch
Smoked turkey breast on two slices whole-grain bread with low-fat mayo or Dijon mustard, lettuce, 1/4 cup low-fat cheese; 15 baked tortilla chips

Snack
Smoothie made with 1 scoop vanilla whey protein powder, 1/2 cup berries, and almond milk

Dinner
4 oz grilled chicken breast, 1/4 cup mango, 1/3 cup red beans, red bell pepper; topped with 1/3 cup plain non-fat Greek yogurt, cilantro, lime juice

Snack
1 small apple with 1 tbsp natural almond or peanut butter

Daily total: 1,675 Calories, 140g protein, 174g carbs, 50g fat

SEE ALSO: 30 High-Protein, Low-Calorie Packaged Foods

Day 12

Breakfast
2 whole-grain waffles with 2 tbsp maple syrup and 1/2 cup fruit; 4 egg whites, scrambled

Snack
2 slices cinnamon raisin flourless bread (such as Ezekiel), 1 tbsp almond butter, 1 tbsp natural strawberry jam

Lunch
4 oz chicken breast over salad tossed with balsamic vinegar, 2 tbsp avocado; 1 slice of sprouted flourless bread

Snack
1 scoop of whey protein mixed with water plus 1 tbsp almond butter and 1/2 banana; blended with ice

Dinner
4 oz grilled salmon; 2 cups steamed broccoli, 5 oz red potatoes

Snack
3 oz grilled chicken breast with 2 tbsp avocado and sliced cucumber

Daily total: 1,881 Calories, 152g protein, 170g carbs, 51g fat

Day 13

Breakfast
1 whole egg scrambled with 3/4 cup liquid egg whites plus 1/4 cup low-fat cheese, spinach and tomato wrapped in medium low-carb tortilla; 1/4 cup salsa if desired

Snack
1 cup whole-grain cereal with 1 cup of unsweetened almond, soy, or 1% milk plus 1/2 cup strawberries

Lunch
4 oz lean turkey burger served in a small whole-grain pita with lettuce, tomato, and mustard; 15 baked potato chips

Snack
6 oz non-fat plain Greek yogurt with fresh raspberries, cinnamon, and 1/4 cup toasted almond slivers

Dinner
4 oz grass-fed grilled flank steak served with baby spinach sautéed with 1 tbsp olive oil, sea salt, and pepper to taste; 5 oz baked sweet potato

Snack
Whey or casein protein shake blended with 1 tbsp powdered peanut butter, cinnamon and ice

Daily total: 1,805 Calories, 144g protein, 177g carbs, 55.5g fat

SEE ALSO: Find out how to eat clean all year long.

Day 14

Breakfast
1 cup whole-grain cereal with 1 cup 1% milk, soy milk, or almond milk plus 1/2 cup berries

Snack
1 orange with 10 toasted almonds; 1/2 cup plain non-fat yogurt

Lunch
4 oz grilled salmon over large salad (cucumber, cherry tomatoes, bell pepper, celery, and sweet onion) with 1 tbsp cheese, 1–2 tbsp balsamic vinegar plus 2 brown rice cakes

Snack
12 brown rice crackers topped with sliced bell peppers, 2 tbsp white bean hummus, 1/2 cup 1% low-sodium cottage cheese

Dinner
1/4 cup low-fat cheese and 2 oz turkey or chicken cut up and mixed with diced tomatoes, onion, green peppers, chilies, 1/2 cup black beans, salsa and topped with 2 tbsp avocado

Snack
1 sliced medium apple with 1 tbsp soy nut butter or natural peanut butter

Daily total: 1,827 Calories, 118g protein, 205g carbs, 52g fat

SEE ALSO: 8 Foods to Satisfy Your Carb Cravings

Source: Muscle

1 05 17

For the past six months, Braun Strowman has been focused on one thing: Revenge. So it only makes sense he would get his wish at Payback, which aired on the WWE Network yesterday.

Braun, who has been furious at Roman Reigns for costing him a title match at Survivor Series last year, had severely injured Reigns weeks prior by smashing him against the wall and subsequently tipping over his ambulance. Reigns has since finally recovered and vowed to settle his feud with Strowman in the ring.

The match was suitably intense, with Strowman going as far as to attack Reigns with the metal stairs leading up to the ring. You can watch the highlights above.

Despite winning the match, Strowman wasn’t done with Reigns. He attempted to once again attack Reigns, only to get a face full of an ambulance door instead:

Other highlights of Payback included Randy Orton fighting Bray Wyatt in his unsurprisingly creepy House of Horrors:

The match eventually found its way to the arena, where Wyatt won thanks to interference by Orton’s rival Jinder Mahal.

With Braun finally getting his vengeance towards Reigns, his next target will most likely be the monstrous Brock Lesnar, and the fight is rumored to happen at the newly named Great Balls of Fire (yes, really) in July. We’re sure the clash of giants will truly be something to behold.

Source: Muscle

1 05 17
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The war of words continues to ratchet up between the camps of boxing great Floyd Mayweather Jr. and UFC lightweight champion Conor McGregor. The latest jab coming from Jr.’s dad, Floyd Sr. 

When pressed about the potential of an actual fight between the two warriors, the 64-year-old didn’t pull any punches, saying McGregor had zero chance against him, let alone his son.

“He don’t want that fight. Floyd’s gonna turn him upside down,” Mayweather Sr. told FightHype.com. “That be like you and Floyd in the ring! He looks bad in the ring. That’s a done deal right there. They’ve already showed the best that he’s got.”

SEE ALSO: Mayweather Wants McGregor to stop Blowing smoke Up People’s Ass

“Money”‘s pops continued to throw fuel on the fire, adding, “He ain’t nothing but talk! I told them people on the TV already, forget about Floyd. Let’s throw Floyd to the side. Here I am, I’m a 64-year-old man and I’ll beat your ass. I’ll beat the s**t out of McGregor! Anytime he wants it, let’s go.”

Not sure the PPV numbers would be quite as high with that matchup, but you’ve got to give it to the old guy for willing to mix it up with the UFC champion. And, to be fair, Mayweather Sr. was no slouch in the sport back in the day, establishing a 28-6-1 record before calling it quits and moving on to train other talented boxers during their ascent to stardom. 

So does Mayweather Sr. really believe he could go toe-to-toe with the gifted, Irish fighter, 40 years his junior? Apparently, yes, because Mayweather Sr. thinks McGregor lacks the skills and desire to be a successful boxer. “I’m telling you right now, he can do all the stuff he wants to do but this guy don’t know nothing about how to get your body right and the amount of time and everything you’ve got to do, he don’t know nothing about that.”

Looks like the apple didn’t fall far from the Mayweather tree. Check out dad’s full comments below. 

Source: Muscle

1 05 17
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Reigning UFC welterweight champ Tyron Woodley is fresh off a few gigs in the entertainment world, and he’s back to doing what he does best. 

Last week on the Fox Sports: PROcast Twitter account, he announced his return to training after shooting UFC Tonight, Escape Plan 2 (also featuring Dave Bautista and Sylvester Stallone), and The Favorites.

And judging by the video below where he shows off his incredible speed while doing some heavy bag work, it looks like he may not have lost a step. 

SEE ALSO: UFC Champ Tyron Woodley Giving His Title Belt To Grieving Mother

Hitting a bag a bunch of times in succession is always fun to watch, but the real highlight of the video comes at the end, when we see his head movement and precise punches working together like he’s in a real fight. 

The Chosen One has also been crushing his workouts sans gloves, as well. 

A post shared by Tyron Woodley (@twooodley) on Apr 27, 2017 at 8:44am PDT

SEE ALSO: The 8 Best Plyometric Exercises For Muscle

Woodley also mentioned on the Fox Sports: PROcast Twitter account that he will be fighting in July, but he can’t reveal who his opponent will be. 

His last fight was in early March, when he won a close decision against Stephen “Wonderboy” Thompson.  

SEE ALSO: Tyron Woodley Shoots Jabs At Dana White Following UFC 209

Source: Muscle

1 05 17
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Bodybuilding is a constant struggle of working on what you want versus what you need.

You may need to work on your calves, legs, and rear delts, but what you really want is a big chest. Luckily for you, it doesn’t take that much extra time to build a great chest. In fact, all you need is about five minutes per day and zero equipment.

I’ve always seemed to have opposite problems of most guys. My legs have always been my strongest part of my body, but my upper body is where I was screwed genetically; especially my chest.

Five years into training, and I had built a body that I was proud of (as long as you weren’t looking at my chest). I knew I had to do something about it because training it 2–3 times per week wasn’t cutting it. It seemed like the rest of my body would grow, and my chest would just sit back and say, “It’s OK guys, you go on without me.”

About six years ago, that all changed. I was visiting the Canadian Military Base near my hometown, and I noticed one thing: Everyone had a great set of pecs. At that moment, I felt both smart for my discovery and stupid for not figuring it out sooner: pushups.

When the military is training, they do pushups—lots of them. They do them every day. I’m sure they do them so much that they are doing them in their dreams. So I set out with a plan.

I did pushups every day for three months straight. In that time I made more progress on my chest than I had in the past three years. It was insanely satisfying. That’s where the 5-Minute Pushup Challenge was born.

The 5-minute pushup challenge

On day 1, I want you to do as many pushups as possible. Rest 60 seconds, then do another set of as many pushups as possible. You are only to count full range of motion pushups. As soon as you start to fatigue and lose your form, you’re done. Record the number of full range of motion pushups you completed. This is your starting point.

For example, if you were able to do 20 perfect pushups your first set, and then 13 perfect pushups your second set, then your total number for that day is 20+13 = 33. Once you have this number, you will do one more pushup every day for 90 days. So on day 2, you’ll do 34 pushups, day 3 you ‘ll do 35 pushups, day 4 you’ll do 36 pushups, and so on.

Here’s the protocol. Do as many pushups as possible (with perfect form). Rest 60 seconds, and do as many pushups as possible with perfect form. Rest another 60 seconds and keep going until you’ve hit your total number of reps for that day. This shouldn’t take longer than five minutes per day.

I challenge you to do this routine for 90 days straight in addition to your current gym workouts. If you love it, keep going with it and extend it for 180 days. The beauty of the program is that you can stop when you’re happy with your chest size. One thing you should know is that this is not a substitute for what you do in the gym, it’s simply an accelerator. Use the workout above, and I guarantee in 90 days, you’ll have a bigger, wider, and stronger chest.

Source: Muscle

1 05 17
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Dwayne Johnson took to Instagram on Sunday to share some gym motivation and, more importantly, the plot for Rampage, his next movie endeavor.

Johnson has been hitting the gym hard in preparation for the film, which is based on the eponymous 1980s video game. He’s spoken about the movie before, but, until now, there hasn’t been much talk of the specifics of the film’s plot.

In Sunday’s post, Johnson shared a photo of himself doing dips (with chains, of course) along with a brief summary of the action. He stars as the head of an anti-poaching unit in Rwanda, and his best friend is an albino gorilla named George. When George, an alligator (Lizzie) and a wolf (Ralph) are injected with a serum, they become monsters with increased size, strength, and aggression. As they go on a—you guessed it, rampage—Johnson is on a mission to hunt down the “bad people” who injected the animals with the serum.

Goin’ primal. Good to finally have boots on the ground here in Georgia for production of #RAMPAGE. I head up an anti poaching unit out of Rwanda. My best friend is a rare albino gorilla named, George. Very bad people infect George, an alligator and a wolf with a serum. All three animals grow at an unprecedented rate. Their size, speed, agility and violent aggression is off the charts. They go on a deadly rampage and want to destroy the world. George not happy. Me not happy. When animals like you, they lick you. When they don’t like you, they kill you. I will hunt down the bad people who did this to my best friend. And when I find them, I will not lick them. We have the best VFX monster making team (WETA) on the planet. Our actors and crew have been working very hard to raise the monster genre bar. As always, let’s have some fun. Let’s shoot. #PrimalDNA #George #Lizzy #Ralph #RAMPAGE

A post shared by therock (@therock) on Apr 29, 2017 at 1:59pm PDT

The film’s special effects will be taken care of by Weta Digital, a renowned visual effects company which Johnson refers to as the “best digital effects team on the planet.” On top of that, the film’s cast includes former M&F cover star Joe Manganiello, and The Walking Dead‘s Jeffrey Dean Morgan, Malin Ackerman and Naomie Harris.

The buzz around The Fate of the Furious, which broke the $1 billion mark at the box office, hasn’t even died down yet, but Johnson is clearly looking ahead. It’s safe to say that the phrase “rest day” is not a part of his vocabulary.

Rampage‘s release is set for spring 2018.

Source: Muscle

1 05 17
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Most people would agree that nose-picking is a bad habit, and eating boogers is unfathomable.

Well, now you should think of it as a form of guilty pleasure. Why?

According to a scientific study from the American Society of Microbiology and a report from Kid Spot, picking your nose and eating boogies is healthy for all people.

Apparently, snot contains salivary mucins that help form barriers against cavity-causing bacteria.

In another study, from BioMed Central, evidence supports that eating your snot can actually strengthen your immune system and defend against HIV.

Austrian lung specialist Prof Freidrich Bischinger says, “Eating the dry remains of what you pull out (of your nose) is a great way of strengthening the body’s immune system. Medically, it makes great sense and is a perfectly natural thing to do.”

Bischinger also believes that people who pick their noses are healthier, happier, and better in tune with their bodies than others.

He says we should get rid of the negative social stigma, and, in fact, he believes nose-picking should be encouraged.

Now excuse me while I go dig for some gold.

Source: Muscle

1 05 17

Source: Muscle