This recipe is fantastic. Being a busy college student who also works several jobs and tries to maintain his sanity, I often stop and grab protein bars. But I hate to. They are loaded with sugar and sometimes a lot of other ingredients that are hard to pronounce so you know they are highly processed.
So I took to pinterest to look for a good homemade solution. And boy it didn’t disappoint!
This recipe is one of the ones I found on my search. It took me literally 5 minutes to get everything together and make and now I have high protein, moderate fat, low carb bars to snack on throughout the week.
Watch me struggle to make them:
Here’s the ingredient list:
Almondmilk – 1 cup
Chocolate Protein Powder – 2 scoops
Peanut Butter – 4 tablespoons
Cocoa Powder – 1 tablespoon
Coconut Flour – 1 cup
Coconut Oil – 3 tablespoon
This is all you need
Now here is all you do to make it:
Assemble all the ingredients, measure, and put into mixer bowl.
Turn the mixer to medium mix speed.
Mix until everything is stuck together. You may have to use a hair more almondmilk if it is too dry.
Pour into a container, smooth out the top, and cut into squares.
Having one of these guys helps tremendously
Link to get your own kitchen aide mixer:
That’s it! Super quick and easy. Also much better than most bars you would grab on the run. If you like this recipe make sure to share this post!
For quite some time now I have been using super sets during my workouts. For those that don’t know, a super set is doing one or more exercises in a row with little to no rest between them.
There are a couple good reasons to do so.
For starters, it will challenge your endurance, especially if you have never tried it before. Done right, you may not have to do traditional cardio because you will get a sufficient amount from weight training. Another benefit is getting the workout done much faster than if you simply went through each exercise alone.
There are a few different ways to incorporate supersets. I’ll share with you three ways that I fit them into my routines.
Agonist/Antagonist
I usually follow an upper/lower split meaning I train upper body and lower body each twice per week. On upper body days, I superset a pulling movement with a pushing one.
For example, here’s a video from last week showing bench press followed by dumbbell rows:
I like doing the antagonistic pulling movement for every push I do. So for a horizontal push like the bench I do a horizontal pull, a row.
For overhead press, which is in the vertical plane, I choose to do pullups, which are in the same plane.
This makes sure that I get the work done faster, my conditioning is improved, and I have a nice balance between push and pull.
I don’t use them as much on lower body days since the squat and deadlift are very taxing. On lower days I might superset a core movement if I’m up to it.
Superset a Similar Movement
Another thing you can try is doing a similar movement that works the same muscle groups as the first exercise, instead of working the opposite muscles.
This is very challenging and will definitely get you a nice pump.
Here is a video of Scooby, the godfather of youtube fitness, doing a little circuit for chest.
He does pushups, dumbbell flies, and dumbbell bench press back to back to back.
I tried this very workout before and it was extremely tough!
Giant Set at the End of a Workout
One last way I like to incorporate supersets is by making a giant set to go through at the end of my workout.
I focus on the main movements for the day- squat, overhead press, bench press, or deadlift and then the main assistance exercise. After those are done, I have been putting my accessory work together in a big circuit along with some conditioning exercises to add more cardio into the workout.
This has been my favorite way to do accessory work for awhile now. Set up the equipment and do two or three rounds and you are done. Here is an example from my squat workout last week:
Main work:
Squat – 5×5
Deadlift – 3×5
Accessory- Perform 3 rounds as fast as possible:
Box Jumps x6
Lunges x10
Farmer Carry to porch and back
Jumprope – 30 double unders
Ab wheel x10, hanging leg raise x10, bicycle crunches x20
This makes for a great finisher to any workout and is great for those with limited time to do cardio.
Here is a video of Brian Alsruhe, a gym owner and strongman competitor, doing giant sets in his workout:
That’s it for this post, hopefully this gives you some ideas about how to structure your workout and helps make your time in the gym more efficient.
Get off your phone during your rest periods and give it a shot for your next workout!
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