Menu
Cart 0

Healthy Recipes - Supplements - Workouts

Heavy Deadlift & Back

Posted by Shawn Sprafka on

The Bulk Series routines are geared toward adding size and strength. Also consider adding calories and more carbs into your diet. Featuring low reps and heavy weight. A spotter is recommended to put up the most weight! Start with cardio to warm up to help prevent injuries. I have switched my pre workout to Nutrex Outlift Amped for better performance. I have also been using Chosen1 (1-andro) from Blackstone Labs to increase lean mass & strength. Warm Up - 10 Minutes of Cardio (Any form) Deadlifts - Sets of 2 working up to 1 rep max (I finished at 425) Super Set - 3 Total Sets Weighted Wide Grip Pull...

Read more →

Cinnamon Pumpkin Protein Muffins Recipe

Posted by Shawn Sprafka on

Cinnamon Pumpkin Protein Muffins Recipe

Prep Time: 5 minutes Cook Time: 20-25 minutes Servings: 6 (2 Muffins) Ingredients: 2 Scoops of any cinnamon protein (I Used PEScience Snickerdoodle) Small can of pumpkin puree 3 egg whites 1/4 cup coconut flour 1 teaspoon vanilla extract 1 teaspoon pumpkin spice 1 teaspoon baking powder Directions: Preheat oven to 350F and spray muffin pan with cooking spray. Mix or stir all ingredients into mixing bowl. Fill each muffin cup half way Bake @ 350 for 20-25 minutes Serving size: 2 muffins, 6g carbs, 1g fat, 8g protein    Connect with me on social media! Instagram: nutrifitcle Twitter: nutrifitcle Facebook: NutriFit   Thanks for reading....

Read more →

Loaded Cauliflower Bites

Posted by Shawn Sprafka on

Loaded Cauliflower Bites

Prep Time: 10 minutes Cook Time: 25 minutes Servings: 4 Ingredients: 1 head of cauliflower cut into bite sized pieces Salt and pepper to desired amount 1 cup shredded cheddar cheese (Use fat free for lower calories) 4 slices bacon cooked and crumbled (Use turkey bacon for lower calories) 2 green onions sliced thin Directions: Preheat oven to 350F and spread the cauliflower out on a cooking sheet covered with foil, sprinkle salt & pepper and roast for about 20 minutes. (Until fork tender) Once roasted, push all cauliflower into a pile and cover with cheese and bacon. Return to...

Read more →

Chocolate Chip Protein Muffins

Posted by Shawn Sprafka on

Chocolate Chip Protein Muffins

Check out this awesome recipe for a healthy protein muffin that actually tastes good. A lot of these protein treat recipes taste very dry, but these turned out great. You will need a variety of ingredients but it will be well worth the trip to the store!   Cook Time: 18-24 minutes Servings: 12  Ingredients: 1 3/4 cup almond flour or almond meal 2/3 cup whey protein powder (Vanilla or Chocolate - I actually used Pumpkin Spice) 1/3 cup cocoa powder 1/4 cup chai or flax seed meal 2 tsp instant coffee granules 2 tsp baking powder 1/4 tsp salt...

Read more →

Arm Day - Bicep/Tricep Supersets

Posted by Shawn Sprafka on

Arm Day routine that has bicep and tricep supersets using moderate to heavy weight, but you most keep form in check for optimal growth.

Read more →