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20-Minute Fat Blaster

No Time For A Full Workout Today?

Squat Jump

Squeeze in this fast and furious fat blaster, designed to work every major muscle while burning mega calories. “Every move here is explosive — you’re working different muscle groups in a variety of directions for optimum conditioning,” explains New York-based trainer Holly Rilinger.

Do each move for 30 seconds, resting as little as possible (up to 10 seconds) between each one. “Because you’re rotating between lower body, upper body, and core moves you’re already getting rest, so you can keep downtime to a minimum,” adds Rilinger.

Ball Slam

Explosive Crunch

Box Jump

Plyo Pushup

Lateral Box Jump

Speed Skater

 

 

Continued here:

20-Minute Fat Blaster

Posted in Bodybuilding, Exercises, Nutrition, Personal Fitness Training, Training Methods, Weight lossComments Off on 20-Minute Fat Blaster

<div class="article-padding-content" webReader="36.5487171655"><div class="article-author-by-line"><span class="byline">by <a href="http://www.bodybuilding.com/fun/other.htm">Bodybuilding.com</a></span><span class="article-date">Apr 03, 2014</span></div><div id="DPG" webReader="30.9785322017"><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-38.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-40.html">Next</a></h5><p>One of the most famous images of Arnold from the 1970s is of him performing a side chest pose, looking with an uncharacteristically serious, scrutinizing glare at the camera—or at least it seems like he's looking at the camera. Training partner Ed Corney recalled the real origin of the image in an interview with Bodybuilding.com:</p><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_day39_graphics-1.jpg" width="261" height="358" border="0" class="float-right c8"/><p>"When Arnold was doing his side chest, they shot that by cutting a hole in the mirror he was looking at and putting a camera behind that hole. So they got him right on." Corney said. "Arnold would be looking at the mirror as a guide doing his side chest pose and they captured that."</p><p>The bodybuilder gazing at himself in the mirror is a stereotype that other gym-goers love to deride, but Arnold knew the true value of this technique more than anyone. Look again at that image; he isn't gazing at himself out of vanity.</p><p>"For a guy like Arnold, a mirror is a tool for self-criticism," writes Joe Weider in his autobiography "Brothers of Iron." "Looking at himself, a serious bodybuilder isn't admiring. He's looking for trouble. And he sees trouble, every time."</p><p>You've now survived a dozen difficult chest and back days in the Blueprint. Today when you're done, stop for a moment to take stock of progress you've made. Then get back to work.</p><div id="meal-plan-table"><ul webReader="2.7496328928"><li class="c6" webReader="10">
<p><strong>Technique: Stripping Method</strong><br />Immediately after your final working set, take some weight off and lift for another 5-10 reps. Then, with no rest, keep repeating this process. Reduce your weight, lift, reduce again, lift, and continue until you're down to the bar. Once you're down to the bar, lift for 20 reps.</p>
<br /></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Male/t/369_1.jpg" alt="Barbell Incline Bench Press - Medium Grip" width="53" height="53"/></a> <a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Male/t/369_2.jpg" alt="Barbell Incline Bench Press - Medium Grip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-incline-bench-press-medium-grip')">Incline Barbell Bench Press</a></strong><br />10 sets of 4 reps<br />Use the stripping method on your final set</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_1.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a> <a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_2.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-bench-press-medium-grip')">Flat Barbell Bench Press</a></strong><br />5 sets of 6 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Male/t/12_1.jpg" alt="Dumbbell Flyes" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Male/t/12_2.jpg" alt="Dumbbell Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-flyes')">Dumbbell Flyes</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('cable-crossover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/132/Male/t/132_1.jpg" alt="Cable Crossover" width="53" height="53"/></a> <a href="javascript:pop('cable-crossover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/132/Male/t/132_2.jpg" alt="Cable Crossover" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-crossover')">Cable Crossover</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('chin-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/129/Male/t/129_1.jpg" alt="Chin-Up" width="53" height="53"/></a> <a href="javascript:pop('chin-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/129/Male/t/129_2.jpg" alt="Chin-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('chin-up')">Wide-Grip Chin-Up</a></strong><br />50 Total Reps<br />Use weight if needed.</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('bent-over-two-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Male/t/16_1.jpg" alt="Bent Over Two-Dumbbell Row" width="53" height="53"/></a> <a href="javascript:pop('bent-over-two-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Male/t/16_2.jpg" alt="Bent Over Two-Dumbbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-two-dumbbell-row')">Bent-Over Dumbbell Rows</a></strong><br />8 sets of 8 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('bent-over-two-arm-long-bar-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/18/Male/t/18_1.jpg" alt="Bent Over Two-Arm Long Bar Row" width="53" height="53"/></a> <a href="javascript:pop('bent-over-two-arm-long-bar-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/18/Male/t/18_2.jpg" alt="Bent Over Two-Arm Long Bar Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-two-arm-long-bar-row')">T-Bar Row</a></strong><br />8 sets of 8 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('hanging-leg-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Male/t/222_1.jpg" alt="Hanging Leg Raise" width="53" height="53"/></a> <a href="javascript:pop('hanging-leg-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Male/t/222_2.jpg" alt="Hanging Leg Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hanging-leg-raise')">Hanging Leg Raise</a></strong><br />5 sets of 25 reps</span></li>
</ul></div><br /><a href="http://www.bodybuilding.com/store/arnold-schwarzenegger-series/blueprint-to-mass-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_stack_bannerbig-b.jpg" width="560" height="360" class="c10"/></a><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-38.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-40.html">Next</a></h5><br class="c11"/></div><div class="padded-content article-content mod-article-related-articles" id="article-related-articles"><h4 class="article-section-header">Related Articles</h4><div class="gray-gradient-box-with-border no-top-border"><ul class="related-article-list"><li class="first-related-article"><a href="http://www.bodybuilding.com/fun/targeted-ab-training-top-5-moves-for-your-core.html">Targeted Ab Training: Top 5 Moves For Your Core</a></li>
<li><a href="http://www.bodybuilding.com/fun/evolution-of-flex-episode-1-arnold-classic-prep-back-workout.html">Evolution Of Flex, Episode 1: Arnold Classic Preparations And Back Workout</a></li>
<li><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Arnold Schwarzenegger Blueprint Trainer: Main Page</a></li>
</ul></div><div class="article-related-view-all"><ul class="bb-chevron-list bold-type"><li><a class="bold-type" href="http://www.bodybuilding.com/fun/bbinfo.php?page=WorkoutPrograms">View All Workout Programs Articles</a></li>
</ul></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="33.1219512195"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="4.85087719298"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/other.htm">Contributing Writer</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/other.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Check out these awesome articles by some of the best writers in the industry.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/other.htm"><img src="images/2013/writer-contributing-writers-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/other.htm#articles" class="bold-type">View All Articles By This Author</a></li>
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Arnold Schwarzenegger Blueprint Trainer Day 39

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One of the most famous images of Arnold from the 1970s is of him performing a side chest pose, looking with an uncharacteristically serious, scrutinizing glare at the camera—or at least it seems like he’s looking at the camera. Training partner Ed Corney recalled the real origin of the image in an interview with Bodybuilding.com:

“When Arnold was doing his side chest, they shot that by cutting a hole in the mirror he was looking at and putting a camera behind that hole. So they got him right on.” Corney said. “Arnold would be looking at the mirror as a guide doing his side chest pose and they captured that.”

The bodybuilder gazing at himself in the mirror is a stereotype that other gym-goers love to deride, but Arnold knew the true value of this technique more than anyone. Look again at that image; he isn’t gazing at himself out of vanity.

“For a guy like Arnold, a mirror is a tool for self-criticism,” writes Joe Weider in his autobiography “Brothers of Iron.” “Looking at himself, a serious bodybuilder isn’t admiring. He’s looking for trouble. And he sees trouble, every time.”

You’ve now survived a dozen difficult chest and back days in the Blueprint. Today when you’re done, stop for a moment to take stock of progress you’ve made. Then get back to work.

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Arnold Schwarzenegger Blueprint Trainer Day 39

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<h1 class="main-header">Ask The Protein Powder Chef: Do You Have A Recipe For Chocolate Peanut Butter Cups?</h1>
</p><div class="article-padding-content" webReader="42.6247520825"><div class="article-author-by-line"><span class="byline">by <a href="http://www.bodybuilding.com/fun/anna-sward.html">Anna Sward</a></span><span class="article-date">Mar 07, 2014</span></div><div id="DPG" webReader="41.3267685929"><p>
<h3 class="article-title">QI'm a sucker for anything topped with peanut butter and coated in chocolate, but my sweet tooth is taking a toll on my diet. Do you have a protein-filled recipe that you could recommend?</h3>
</p><img class="float-right c10" src="http://www.bodybuilding.com/fun/images/2014/protein-pb-cups-1.jpg" width="166" height="107" border="0"/><p>Chocolate and peanut butter is the ultimate flavor combination. After all, it isn't a fluke that Reese's Peanut Butter Cups are a top-ranked favorite among the candy-loving population—which is, well, everybody! But, with one miniature Cup serving up 4 percent of your daily saturated fat and 3 grams of sugar, the cost of these tiny treats is pretty steep.</p><p>What if there was a way to kick up the classic flavor combo with even more taste and killer nutrition? Turns out, there is. Enter peanut butter-and-marshmallow-filled chocolate protein cups!</p><p>Making dark-chocolate cups is really easy. It's kind of like making protein chocolates, only using silicone muffin cases instead of chocolate molds. Not only are muffin molds more readily available—no need to go to a fancy bake shop—but they're also considerably cheaper. As an added bonus for amateur and pro chefs alike, the beauty of muffin molds is that they're a lot easier to <em>un</em>mold. Both paper and silicone muffin molds work, but I recommend using the silicone ones because they last longer and make great vehicles for protein cup creations.</p><img class="c11" src="http://www.bodybuilding.com/fun/images/2014/protein-pb-cups-2.jpg" width="560" height="246" border="0"/><p>You can fill these treats with anything you like, as well! If you want to make them chocolate and almond, for example, all you need to do is use almond butter as your main nut butter and chocolate whey protein powder. Prefer fruit-flavored treats? Try using banana-flavored whey with pieces of freeze-dried banana, or strawberry-flavored whey with freeze-dried strawberry chunks. You can even add chopped dates to vanilla whey for more of a caramel center. The sky's the limit, really. Just follow your taste buds and make your chocolate-covered dreams come true!</p><ul class="dpg-list"><li>1/2 cup <a href="http://www.bodybuilding.com/store/cellucor/cor-performance-whey.html" rel="nofollow" target="_blank">Cellucor peanut butter and marshmallow whey protein powder</a></li>
<li>3 tbsp coconut flour</li>
<li>2 tbsp <a href="javascript:nutrientpop('16398')" rel="nofollow" target="_blank">peanut butter</a></li>
<li>1/2 tsp toffee flavoring or your sweetener of choice</li>
<li>1/2 cup of <a href="javascript:nutrientpop('1079')" rel="nofollow" target="_blank">milk</a></li>
<li>1/2 bar of 85-90% dark <a href="javascript:nutrientpop('19120')" rel="nofollow" target="_blank">chocolate</a></li>
</ul><ol class="dpg-list"><li>Mix all the filling ingredients together until you get soft dough. Taste it to make sure it ticks all your boxes—flavor, taste, and texture. If you want to play around with the flavors at this stage, go for it! You can add some cinnamon, a bit of vanilla essence, orange zest, etc. Concoct a mixture that makes your taste buds sing.</li>
<li>Melt 1/4 of your dark chocolate bar in a bain marie, or a glass bowl on top of a pot of boiling water.</li>
<li>Once your chocolate has melted, pour half of it into two or four muffin cups, depending on how tall you want to make your cups! Place them in the freezer for 10 minutes, or until the chocolate sets. Add your protein filling on top.</li>
<li>Finally, melt and pour the remaining chocolate onto the mixture in your molds. Stick them in the freezer for 30 minutes.</li>
<li>Eat and go to heaven!</li>
</ol><div class="nutrition-facts" webReader="9"><p>Nutrition Facts<br /><span>Serving Size (1 peanut butter cup)</span> <span class="c12">Recipe yields 4</span></p><p>Amount per serving</p><p>Calories 190</p><p>Total Fat<span>10 g</span></p><p>Total Carbs<span>11 g (5 g fiber)</span></p><p>Protein<span>14 g</span></p></div><p><img src="http://www.bodybuilding.com/fun/images/2013/printable-logs-pdf.png" class="c13"/><a href="http://www.bodybuilding.com/fun/docs/2014/anna-sward-chocolate-peanut-butter-cups.pdf">Chocolate Peanut Butter Cups</a> PDF</p><div class="c15"><a href="http://www.bodybuilding.com/store/protein-powder/the-cookbook-protein-pow.html"><button class="bbButton primaryAction c14"><a href="http://www.bodybuilding.com/store/protein-powder/the-cookbook-protein-pow.html">Go Now</a></button></a></div><br /><br class="c16"/><h3 class="article-title">Recommended For You</h3><div class="c19" webReader="5.50961538462"><a href="http://www.bodybuilding.com/fun/anna-sward-protein-jello.html"><img src="images/2014/atppc-jello-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c18" webReader="7.34615384615"><h4 class="c17"><a href="http://www.bodybuilding.com/fun/anna-sward-protein-jello.html">Ask The Protein Powder Chef: Do You Have A Recipe For Protein Jell-O?</a></h4><p style="display: inline;" class="webReader-styled">
Mass-maintaining BCAAs are an essential supplement for any bodybuilding aficionado, but chugging them down can get old, fast. Learn how to turn that powder into a tasty treat worth savoring.</p></div></div><div class="c19" webReader="5.625"><a href="http://www.bodybuilding.com/fun/ask-the-protein-powder-chef-valentines-truffles.html"><img src="images/2014/ask-the-protein-chef-truffles-small.jpg" alt="" width="200" height="114"/></a><div class="c18" webReader="7.5"><h4 class="c17"><a href="http://www.bodybuilding.com/fun/ask-the-protein-powder-chef-valentines-truffles.html">Ask The Protein Powder Chef: Valentine's Day Truffles</a></h4><p style="display: inline;" class="webReader-styled">
Valentine's Day means two things: cuddles and calories. Trade in the latter for guilt-free protein truffles. Grow your love, and your gains, with this recipe!</p></div></div><div class="c19" webReader="6.12244897959"><a href="http://www.bodybuilding.com/fun/ask-the-protein-powder-chef-protein-quiche.html"><img src="images/2014/ask-the-protein-chef-quiche-sm.jpg" alt="" width="200" height="114"/></a><div class="c18" webReader="8.41836734694"><h4 class="c17"><a href="http://www.bodybuilding.com/fun/ask-the-protein-powder-chef-protein-quiche.html">Ask The Protein Powder Chef: Do You Have A Recipe For Protein Quiche?</a></h4><p style="display: inline;" class="webReader-styled">
You can't go wrong with quiche, or with the protein crust that's the star of this low-carb dish! Not only is it a great way to eat your eggs, it's also a great vehicle to transport the rest of your meal from plate to palate.</p></div></div></div><div class="padded-content article-content mod-article-related-articles" id="article-related-articles"><h4 class="article-section-header">Related Articles</h4><div class="gray-gradient-box-with-border no-top-border"><ul class="related-article-list"><li class="first-related-article"><a href="http://www.bodybuilding.com/fun/tradition-with-a-twist-3-protein-rich-cookie-recipes.html">Tradition With A Twist: 3 Protein-Rich Cookie Recipes</a></li>
<li><a href="http://www.bodybuilding.com/fun/go-pro-10-delicious-protein-recipes.html">Go Pro: 10 Delicious Protein Recipes</a></li>
<li><a href="http://www.bodybuilding.com/fun/ask-the-protein-powder-chef-a-recipe-for-protein-cheesecake.html">Ask The Protein Powder Chef: Do You Have A Recipe For Protein Cheesecake?</a></li>
</ul></div><div class="article-related-view-all"><ul class="bb-chevron-list bold-type"><li><a class="bold-type" href="http://www.bodybuilding.com/fun/bbinfo.php?page=Recipes">View All Recipe Articles</a></li>
</ul></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="41.3287037037"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="6.74698795181"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/anna-sward.html">Anna Sward</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/anna-sward.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Anna's passion for exercise and nutrition inspired her to create proteinpow.com while she was still in the last year of her Ph.D. program.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/anna-sward.html"><img src="images/2013/writer-anna-sward-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/anna-sward.html#articles" class="bold-type">View All Articles By This Author</a></li>
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Ask The Protein Powder Chef: Do You Have A Recipe For Chocolate Peanut Butter Cups?

Ask The Protein Powder Chef: Do You Have A Recipe For Chocolate Peanut Butter Cups?

QI’m a sucker for anything topped with peanut butter and coated in chocolate, but my sweet tooth is taking a toll on my diet. Do you have a protein-filled recipe that you could recommend?

Chocolate and peanut butter is the ultimate flavor combination. After all, it isn’t a fluke that Reese’s Peanut Butter Cups are a top-ranked favorite among the candy-loving population—which is, well, everybody! But, with one miniature Cup serving up 4 percent of your daily saturated fat and 3 grams of sugar, the cost of these tiny treats is pretty steep.

What if there was a way to kick up the classic flavor combo with even more taste and killer nutrition? Turns out, there is. Enter peanut butter-and-marshmallow-filled chocolate protein cups!

Making dark-chocolate cups is really easy. It’s kind of like making protein chocolates, only using silicone muffin cases instead of chocolate molds. Not only are muffin molds more readily available—no need to go to a fancy bake shop—but they’re also considerably cheaper. As an added bonus for amateur and pro chefs alike, the beauty of muffin molds is that they’re a lot easier to unmold. Both paper and silicone muffin molds work, but I recommend using the silicone ones because they last longer and make great vehicles for protein cup creations.

You can fill these treats with anything you like, as well! If you want to make them chocolate and almond, for example, all you need to do is use almond butter as your main nut butter and chocolate whey protein powder. Prefer fruit-flavored treats? Try using banana-flavored whey with pieces of freeze-dried banana, or strawberry-flavored whey with freeze-dried strawberry chunks. You can even add chopped dates to vanilla whey for more of a caramel center. The sky’s the limit, really. Just follow your taste buds and make your chocolate-covered dreams come true!

  1. Mix all the filling ingredients together until you get soft dough. Taste it to make sure it ticks all your boxes—flavor, taste, and texture. If you want to play around with the flavors at this stage, go for it! You can add some cinnamon, a bit of vanilla essence, orange zest, etc. Concoct a mixture that makes your taste buds sing.
  2. Melt 1/4 of your dark chocolate bar in a bain marie, or a glass bowl on top of a pot of boiling water.
  3. Once your chocolate has melted, pour half of it into two or four muffin cups, depending on how tall you want to make your cups! Place them in the freezer for 10 minutes, or until the chocolate sets. Add your protein filling on top.
  4. Finally, melt and pour the remaining chocolate onto the mixture in your molds. Stick them in the freezer for 30 minutes.
  5. Eat and go to heaven!

Nutrition Facts
Serving Size (1 peanut butter cup) Recipe yields 4

Amount per serving

Calories 190

Total Fat10 g

Total Carbs11 g (5 g fiber)

Protein14 g

Chocolate Peanut Butter Cups PDF


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About The Author

Anna’s passion for exercise and nutrition inspired her to create proteinpow.com while she was still in the last year of her Ph.D. program.

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 28

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Congratulations: You’ve completed Erin Stern’s Elite Body Trainer! The effort you’ve put into training hard and eating balanced, nutritious meals will have made huge differences in your physique, your athleticism, your strength, and your mindset.

Congratulations: You’ve completed Erin Stern’s Elite Body Trainer!

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.

Find Your Perfect Fitness Plan For Free!

STEP

Elite Strength Stack

Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*

“Day & Night” Protein Stack

Support muscle growth and recovery with this whey,
casein, and ZMA combo!*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 28

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 27

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As you progress through the program, push yourself from 30 to 40 seconds of high-intensity work for every minute of low intensity.

Today’s interval workout is the last training day of Elite Body. It’s no time to slack off or sandbag. Now is the time to push harder and sprint faster. Think of the last three weeks as practice rounds leading up to this one workout. It’s time to show the world (and yourself) what you can do and how you’ve improved!

  • Warm-Up
  • Jogging-Treadmill Jogging-Treadmill Walking, Jogging, or Rope Jumping
    5 minutes
  • IntervalsIntervals Dynamic Sprint Drills: A Skip
    20 meters
  • IntervalsIntervals Dynamic Sprint Drills: B Skip
    20 meters
  • IntervalsIntervals Dynamic Sprint Drills: Straight-Leg Short
    20 meters
  • IntervalsIntervals High Knees
    20 meters
  • Intervals Intervals HIIT Cardio
    10 rounds: 30 seconds high intensity followed by 30 seconds low intensity. Use bike, treadmill, elliptical, or other equipment
  • Cool-Down
  • Jogging-Treadmill Jogging-Treadmill Walking
    5 minutes

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.

Elite Strength Stack

Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*

“Day & Night” Protein Stack

Support muscle growth and recovery with this whey,
casein, and ZMA combo!*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 27

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 25

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The best bodies are built through dedication and focus. Make sure you bring the right mindset to the gym today. If you aren’t dedicated to doing what needs to be done or you are lacking focus, you’ll waste time and energy on sub-par workouts. Visualize your elite body and recognize that every rep is helping you get there!

Don’t forget to have a little fun! Work hard, focus, but enjoy your workouts. You get to spend the next hour focusing on yourself and challenging your body to new levels. Appreciate and enjoy the fact that you are on the path to achieving your best self!

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.

Elite Strength Stack

Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*

“Day & Night” Protein Stack

Support muscle growth and recovery with this whey,
casein, and ZMA combo!*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Previous | Main | Next


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About The Author

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 25

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 23

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Is legs day your favorite workout yet? It should be! Because your legs are such a big muscle group, your body has to work extra hard when you’re training them. That extra energy expenditure means you’ll burn more fat and prime more of your body for muscle building. Don’t you dare slack off—it’s the last day you get to smash this awesome workout!

Don’t forget to fuel your workout with protein and carbs. If you don’t eat before you train, you won’t be able to push yourself to an effective level. Give your body the nutrition it needs to perform at its best.

Notes: Rest 1 minute between supersets

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.

Elite Strength Stack

Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*

“Day & Night” Protein Stack

Support muscle growth and recovery with this whey,
casein, and ZMA combo!*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 23

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Arnold Schwarzenegger Blueprint Trainer Day 9

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Today, many lifters associate the barbell clean with advanced Olympic lifting, CrossFit, or balls-to-the-wall barbell complexes. But for Arnold, it was a staple movement for everyone looking to get stronger, from beginners on. Indeed, he favored the clean-and-press over the far more popular barbell military press.

“Why I prefer to start beginners out with the clean-and-press exercise rather than just shoulder presses is that the extra movement—lifting the barbell off the floor, bringing it up to shoulder height, and tucking the arms underneath to support it—works so many additional muscles besides the deltoids, specifically the back, traps, and triceps,” he wrote in “The Encyclopedia of Modern Bodybuilding.”

Stick with the programmed reps and sets in today’s shoulder workout. Your biceps, on the other hand, are scheduled for shock treatment, just like your chest received yesterday. Today’s technique, one of Arnold’s favorites, is the 1-10 method. Read more about it below.

  • Follow rep ranges below unless listed otherwise.
    30 reps is a warm-up set.

    Technique 1-10 Method:
    After 1-2 warm-up sets, choose a weight that you’re only able to lift for 1 rep. After you perform that 1 rep, take just enough weight off to perform 2 reps. From there, do the same for 3 reps and 4 reps, going all the way up to 10 reps. This is brutal because you take no rest between sets. The only rest you get is when you’re unloading the weights. I loved this technique, and it’s a total shock to the muscle.

  • Clean and Press Clean and Press Clean and Press
    5 sets of 5 reps
    45 seconds rest
  • Superset
  • Standing Dumbbell Press Standing Dumbbell Press Standing Dumbbell Press
    5 sets of 30, 8, 6, 4, 2 reps
    45 seconds rest
  • Front Dumbbell Raise Front Dumbbell Raise Front Dumbbell Raise
    5 sets of 30, 8, 6, 4, 2 reps
    45 seconds rest
  • Superset
  • Side Lateral Raise Side Lateral Raise Lateral Raise
    5 sets of 30, 8, 6, 4, 2 reps
    45 seconds rest
  • Upright Barbell Row Upright Barbell Row Upright Row
    5 sets of 30, 8, 6, 4, 2 reps
    45 seconds rest
  • Barbell Curl Barbell Curl Barbell Curl
    Perform the 1-10 method
    45 seconds rest
  • Superset
  • Incline Dumbbell Curl Incline Dumbbell Curl Incline Dumbbell Curl
    5 sets of 30, 8, 6, 4, 2 reps
    45 seconds rest
  • Concentration Curls Concentration Curls Concentration Curls
    5 sets of 30, 8, 6, 4, 2 reps
    45 seconds rest
  • Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press
    5 sets of 30, 8, 6, 4, 2 reps
    45 seconds rest
  • Superset
  • Lying Triceps Press Lying Triceps Press Barbell Skullcrushers
    5 sets of 30, 8, 6, 4, 2 reps
    45 seconds rest
  • Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension
    5 sets of 30, 8, 6, 4, 2 reps
    45 seconds rest
  • Superset
  • Palms-Up Barbell Wrist Curl Over A Bench Palms-Up Barbell Wrist Curl Over A Bench Wrist Curls
    5 sets of 30, 8, 6, 4, 2 reps
    45 seconds rest
  • Palms-Down Wrist Curl Over A Bench Palms-Down Wrist Curl Over A Bench Reverse Wrist Curls
    5 sets of 30, 8, 6, 4, 2 reps
    45 seconds rest
  • Decline Crunch Decline Crunch Decline Sit-up
    5 sets of 25 reps
    45 seconds rest

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Arnold Schwarzenegger Blueprint Trainer Day 9

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Jogging-Treadmill

Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 22

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It’s the last week of Elite Body—that means you only have seven more days to make big changes in your body! This week, train with more intensity and focus than you have in the past three weeks.

Your goal for today should be to start off the week on the right foot. How you train and feel today can impact how you train and feel for the rest of the week. Get your mindset figured out now so you aren’t wasting time doing uninspired workouts. Let’s get going!

Elite Body Meal Plan

Check out the table below to see what Erin eats on a daily basis. You don’t have to follow these meals exactly, but take some cues from Erin’s template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don’t skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.

Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn’t ever feel deprived or hungry.

Elite Strength Stack

Support strength, growth,
and recovery with this protein, bcaa, and pre-workout combo!*

“Day & Night” Protein Stack

Support muscle growth and recovery with this whey,
casein, and ZMA combo!*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Previous | Main | Next


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Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 22

Posted in Bodybuilding, Exercises, NutritionComments Off on Erin Stern Elite Body 4 Week Daily Fitness Trainer Day 22


Paige Hathaway

5 hours 26 minutes ago

👉🏼 Don’t make it your goal to be fit....
Make it your goal to be disciplined and being fit will follow. Being fit reflects hard work, you can’t obtain it without patience, passion and practice. You can’t inherit it.. You can’t borrow it.. You can’t hold on to it without constant dedication. Exercise to be the best version of YOU!! Eat to be healthy and nourish your body. Along the way.. Ignore the haters, the doubters, the nay-sayers and the unhealthy examples that were once feeding you. Always remember the same water that softens the potato, hardens the egg. It’s about what you’re made of! Let self motivation run through your veins... Now let’s do this! 😤

Paige Hathaway

1 day 3 hours ago

For me, my motivation comes from within.
I am a non-stop learner, non-stop experimenter, non-stop quencher of my curiosities, and a non-stop yearner to become better as a person. Life is about finding your passion and living within that dream! My passion is to improve the lives of others, by giving people the tools to boost their self-confidence, to learn how to live a healthy lifestyle and to chase their own dreams without the thought of fear or failure. My motivation comes from within but is boosted by my surroundings. You are who and what you surround yourself with. So hang around people who make you hungry for life, touch your heart and nourish your soul. Ultimately you are who you choose to be. You are not what happened to you in the past.. so let go. YOU ARE NOW! You are in this very moment. What will you do with it.. Who will you choose to become..

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