Moments I’ll never forget!
What an incredible experience these last 3 months have been. My first prep and my first body building shows. I’ve learned more about myself, training and dieting in these few months than I have since I started lifting weights. Stepping on stage has always been a scary feat for me but creating the goal and actually going for it is one of the best decisions I could have ever made. Im grateful for the experience and grateful for all the people in my corner supporting and cheering me on! Cant wait for what’s next 💪
My message to you is to take that chance and chase your goals and dreams!
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Photos Credit: @ocon.mp3
Protein Pancakes! 🥞🥇
A true breakfast of champions. I usually like to use premade mixes, but thought I’d try doing it from scratch. The protein pancakes were extremely easy to make and very simple ingredients. For the scoop of protein, you can choose any flavor, but I went with vanilla today. The cut has officially ended today commence the bulk 💪
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Ingredients:
Pancake mix
- 1.5 cup flour
- 1 scoop protein
- 2.5 teaspoons baking powder
- Pinch of salt
- 1.5 cup milk
- 2 eggs
- 2 tablespoons of butter
- 1 teaspoon vanilla extract
Greek yogurt
Blueberries
Blackberries
Raspberries
Beef Bacon
Blueberry Greek Yogurt Muffins 🫐
This is my first time baking without using a box’s instructions. It’s a lot more difficult than I had thought! Baking and cooking are too very different worlds, but the learning process is always fun. Some tips that I learned in this process is to mix up the wet ingredients and dry ingredients separately and then put them together after. Also, what would make these a lot better is one scoop of whey protein, vanilla or chocolate flavored. Still came out delicious and fluffy, try them out!
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Ingredients: 2 eggs
1 cup plain Greek yogurt (I use 2%)
1/2 cup milk
2 taspoon vanilla extract
¼ cup olive oil (or neutral oil of choice)
½ cup honey
2 cups all purpose flour
1 teaspon baking powder
½ teaspoon baking soda
½ teaspoon salt
1 cup fresh blueberries
*Bake at 425F for 5 minutes, decrease to 350F for 12-15 minutes*
Bulk update! 💪
Just over a month after the comp and the bulk is bulking 👀 185lbs on stage and 195lbs today. No goal for the weight but lots of growth to come. Don’t worry I won’t let myself get too chubby 🥲
Chicken Shawarma 🌯
Finding out how easy it is to make chicken Shawarma at home has changed my life for the better. This recipe taste incredible, and only took about 30 minutes to make. The flavor from the chicken, the freshness from the veggies, and the warm from the fresh pita all came together perfectly with the help of @toom garlic dip!
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Recipe
Chicken thighs
- Seasonings : salt, pepper, paprika, allspice, cumin, garlic powder, onion powder.
- Add 1 spoonful of @toom garlic dip and mix together.
- Bake at 350* for 15-20min then broil at 500* for 5 min to get that crisp top
Salad
- Red Onion, tomato, parsley, lemon (cucumber optional)
- Seasoning : Salt, Pepper, cumin
Pita
- Heat on pan, spread on garlic dip, add chicken, salad and serve
What a week of training looks like as a natural bodybuilder!
This is the split that I used for the three month prep for my first bodybuilding show. From the beginning to the end, I felt as though I made some great progress using the split. It’s a little different than what I was used to before which was push, pull, legs. I felt doing that this way and taking two days of no lifting instead of just one allowed my body to recover properly and also allowed for more time in the posing room.
Taco Bowl 🥣
Lean protein bowls are always a go-to when on a diet. There are so many to make and the taco bowl is a great one, especially for taco Tuesday! I opted for rice this time, but you can always use sweet potato or regular diced potatoes for the side. Pico and guac came out fantastic with the perfect amount of spice. Recipe below 👇
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Ground Beef
- salt, pepper, cumin, chili powder, paprika, tomato paste
Rice
- water, salt, olive oil
Pico de gallo
- tomato, white onion, jalapeño, cilantro, lime, salt
Guacamole
- avocado, tomato, red onion, jalapeño, cilantro, lime, salt
#jojosbowls #baenasbowls
Flank Steak Salad 🥗
As much as I love carbs, eating a salad every once in a while is so nice. This one was especially as tasty and the steak came out perfect. Medium rare - Medium, just the way I like it. Only took about 15 minutes to make and put together.
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Ingredients:
Flank steak
Arugula
Cucumber
Grape tomatoes
Red onion
Avocado
Feta cheese
Salt
Pepper
Dressing:
Olive oil
Red wine vinaigrette
Dijon mustard
Garlic powder
Chicken Quesadillas 🐓
My easiest and fastest meal yet! You can use chicken thighs like I did or chicken breast. Baking the chicken allows for more volume and makes it easier to meal prep. I was able to make five quesadillas with this. The sauce came out amazing and highly recommend trying it!
Ingredients:
Chicken thighs
Low carb tortillas
Mexican Cheese
Chipotle in Adobo
Lime
Salt
Pepper
Chili powder
Garlic powder
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Sauce ingredients:
Non-fat Greek Yogurt
Chipotle in adobo
Honey
Mayonnaise
Lime
Salt
Garlic powder
Leg Day to start off the week!
Spent the last 3 weeks with no routine, no diet and a little Coachella fun. Time to lock back in and get ready for the next show! Kept today quad focused but added thrusts for the booty (yes, men should train glutes)
Here’s my full legs day:
Adductor / Abductor - 3 sets of 12
Front squats - 3 sets of 8-10
Leg Press - 3 sets 15-20
Hip thrust - 3 sets 12-15
Leg extension / Curls - 3 sets 12-15
Calf raises - 4 sets 15+
