'My Diet & Routine To Build Muscle | Grocery Haul + Easy Recipes'

22:40 Nov 14, 2022 0 0

'In this video I outline my full training routine and diet to build muscle over the next few months! Full leg workout, healthy recipes and a grocery haul of all my diet staples all included!   My Routine:   UPPER DAY  1.) Bench Press  W1: Top Set of 5 Followed by 3x8-10  W2: Top Set of 3 Followed by 3x6-8  W3: Heavy Single Followed by 3x4-6  2.) One Arm Dead Stop Row 3x10-12 3.) Seated Dumbbell Press 3x8-10  4.) Machine High Row 3x12-15 5.) Incline Dumbbell Press 2x10-12  6.) Lateral Raise Variation 3x12-15   LOWER DAY 1.) Squat  W1: Top Set of 5 Followed by 3x8-10  W2: Top Set of 3 Followed by 3x6-8  W3: Heavy Single Followed by 3x4-6  2.) Split Squat 3x10-12  3.) Leg Extensions (Cluster set)  4A.) Barbell Curl 3x10-12 4B.) French Press 3x10-12 5A.) Incline Curl 3x12-15 5B.) Tricep Pushdown 3x12-15 6.) Standing Calve Raise 3xfailure w/ partials   PUSH DAY  1.) Incline Bench Press 3x8-10  2.) Behind Neck Smith Press 3x12-15  3.) Flat Dumbbell Press 3x10-12  4.) Lateral Raise Variation 3x10-12 *last set drop to failure  5A.) Cable Chest Fly 3x12-15 *last set drop to failure  5B.) Cable Tricep Pushdown 3x12-15 *last set drop to failure   PULL DAY  1.) Lat Pulldown 12-15, 10-12, 8-10 *Double drop set  2.) Dumbbell Chest Supported Row 3x10-12  3.) Barbell Row (Work up to one top set of 8-10 reps)  4.) Machine low row (Cluster set: Perform 5 reps then rest 10-15 seconds. repeat until 25 total reps)  5.) Dumbbell Curl 3x10-12 *last set drop to failure  6.) Spider Curl 2x12-15   LEG DAY  1.) Hack Squat 12-15, 10-12, 8-10 *Double drop set  2.) Single Leg Press 3x12-15  3.) Lying or Seated Hamstring Curl 3x10-12 *last set drop to failure  4.) Romanian Deadlift (work up to one top set of 10-12 reps)  5.) Heavy Calve variation of choice 3x10-12 *Each set drop set to failure   RECIPES:   Breakfast  1.) 5 whole eggs  2.) 1/4 tsp cumin  3.) Pinch of turmeric  4.) salt to taste  5.) Diced Red Onion  6.) 1 Clove Garlic  7.) 1 tsp diced fresh ginger  8.) Tomato diced  9.) Fresh cilantro  10.) Red or green chili pepper   **Mix eggs with turmeric and salt ** Sautee red onion, garlic, ginger and chili pepper  ** Once veggies are sauteed, add your tomatoes and then add in your eggs mixing constantly.  ** Remove from heat just before cooked all the way through. Add salt and fresh cilantro and combine.  ** Serve on it\'s own or with toast/wrap!   DINNER:  1.) 4 cloves garlic  2.) 4 fresh sage leaves  3.) 1 28oz can whole San Marzano tomatoes (drained)  4.) 2 15.5oz cans cannellini beans (drained & rinsed)  5.) 1/4 dry white wine 6.) Salt & pepper to taste   ** Spray your pan and sautee garlic with sage (about 3 minutes) ** Deglaze the pan with the 1/4 wine and cook for an additional 3 minutes  ** Add in your beans and squeeze whole tomatoes into pan  ** Season with salt and pepper and let simmer for 10-15 minutes  BUBBLE TEA  - Tapioca Balls  - Brown Sugar Swerve  - Nut milk of choice  - Steeped tea  - Protein powder (optional)   **cook tapioca according to the package. Once done cooking, add in some brown sugar swerve for some sweetness. (I generally add in 5g brown sugar per serving)  ** Mix 1 scoop of protein with 1 cup cashew milk  ** In a tall glass add some ice and your tapioca balls.  ** Pour about half a cup of your steeped tea and then the full cup of cashew milk with protein on top.       Hope you enjoy the video! Thank you for watching   SHOP GYMSHARK 

Tags: easy recipes , eggs , fitness , Workout , abs , home workout , motivation , diet , Health , what i eat in a day , full body workout , bodybuilding , scrambled eggs , muscle , leg workout , calories , funny , build muscle , hiit workout , vlog , squats , Morning routine , fit , daily vlog , meal prep , macros , healthy recipes , boba , full day of eating , grocery haul , Snacks , bulking , MEAL IDEAS , diet plan , Nutrition plan , how to gain muscle , Food Vlog , bulking diet , bulking tips , beans , bubble tea , bubble tea recipe

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