Carla Hampshire Interview
I come from a dance background - classical ballet. This was my passion during my youth. I lived it, breathed it, and dreamed of it. There is something very graceful about ballet but at the same time, it requires great strength and an enormous amount of discipline. This appealed to me tremendously, even as a young child.
Bodybuilding wouldnt come till many years later and it happened quite by chance. I had never been in a gym before, but here I was, just before Christmas of 1997, to purchase a gym membership as a gift for my husband. I had no idea that what I would experience there that day would have the power to change my life. As the trainer pushed open the double doors to take me for a tour of the facilities, an overwhelming feeling came over me. I knew I HAD to be part of this place. Everything about it appealed to me - from the sound of metal clanging in the free weights corner, to the whirring of the stationary bikes. I was mesmerized. Although unsure of what this would entail, I knew one thing for certain - BODYBUILDING HAD FOUND ME!
Right from day one I was assigned a trainer. He recognized that I was hungry for this sport and he fed me. He gave me the best advice - to read everything the library had to offer on bodybuilding and nutrition. Day and night I read. I needed to know all about this new-found passion. I still remember the first book I read - Pro-style Bodybuilding by Tom Platz. I was captivated by the bodybuilding lifestyle. The more I learned, the more my strength grew. I became extremely strong, not really being aware that I was. Scientists say that bumblebees should not be able to fly - that they are aerodynamically incompatible with flight. Unfortunately, no one seems to have told the bumblebees this as they still fly around unaware of that fact. Just like the bumblebees, no one had given me limitations, and I continued to soar. I lived, breathed and dreamed of bodybuilding.
Fast forward 9 years to the beginning of 2007. I was issued a challenge from a trainer at the gym to follow along with him as he prepared for a bodybuilding competition. I thought this would be a perfect opportunity to sample the whole competition preparation scenario without having to go on stage. I was far too shy for that. After all, I thought to myself, what would my husband think of his wife on stage wearing that tiny posing suit? What would my 6 children think of their Mom? After all, I was also a grandmother, how could I even entertain that thought! This is what was going through my mind. So I began my 12 week journey comfortable in the fact that at the end, I would have experienced all that a bodybuilder goes through minus the stage part. I was in!
I would never in a million years have thought that by June of that year, I would be standing on a bodybuilding stage for the very first time - and loving it! I was a bodybuilder. At 46 years of age, I WAS A COMPETITIVE BODYBUILDER!
Before I dove into this decision, though, I had to pray about it to make sure this was the right direction for me. I knew that my decision would ultimately have an impact on my family and I needed to know. The decision was made. Thirteen competitions later (3 of those professional ones) - 13 trophies on display - many new friends from around the world and countless memories, I feel assured, once again, that I have made the right decision. I feel very blessed to have accomplished a dream, a dream I thought would take me many more years of hard work and dedication. But it happened. The dream came true on October 27, 2012 at the NGA Pro World Championship in New Jersey. I placed first in the Pro Womens Open Bodybuilding class. I am truly humbled and know that this would not have been possible without direction from above, the support of a caring husband, and the encouragement of great friends and awesome coaches.
I keep a training log. Every time I go to the gym, I attempt to better my lifts. This has a way of keeping me very motivated to improve. I also believe in surrounding myself with positive, like-minded individuals. Its a privilege to support and motivate one another.
I work with a 2 week split.
Week 1 - intensity week - supersets with little rest
Monday: Legs
Tuesday: HIIT cardio, usually a spin class
Wednesday: Chest/Delts/Triceps
Thursday: Sprints
Friday: Back/Biceps
Saturday: Abs and steady state cardio
Week 2 - Strength Week
power lifts (squats, presses, deadlifts) - straight sets -
longer rest periods The goal is to go as heavy as possible.
I love to see the progress this type of program brings to me.
I do a lot of warm up sets - 20/15/12/10/8 reps before I get to a couple sets of 5 reps then attempt 1 or 2 reps. I gradually increase the weights during the warm up sets to make sure that the muscles are ready for the heavier lifting.
I have always preferred free weights. They incorporate the stabilizing muscles and I find they help me with my overall muscular and strength gains. They allow me to do a wide variety of exercises that help me work my muscles in different ways.
Thanks to my nutrition coach Dr. Joe Klemczewski, I have learned so much about preparing for a competition. I now know that dehydrating and starving the body prior to competition is not a healthy practice.
It is dangerous and will only force the body to swing the other way after competition ensuring that you gain weight at an alarming rate.
The body likes balance. By keeping things steady as you enter competition week, your body will have the energy it needs to perform at its best on stage. I will typically drink over a gallon of water on competition day and consume six well-balanced meals.
I generally perform cardio 3 times a week. Depending on how I look as I approach competition, I may do extra sessions. Cardio should not be viewed solely as a tool for losing body fat. Cardiovascular exercise also keeps your heart and lungs healthy and helps distribute nutrients to where they need to be. Proper circulation is a key factor for optimum health and muscle growth.
Both forms of cardio have their benefits. I really enjoy doing sprints in the park and attending a spin class (cycling class). I balance that out with steady state cardio on other days of the week. I far prefer high intensity interval training. It utilizes both the aerobic and anaerobic systems and helps me stay athletic year-round.
I know that its a popular practice. Since my goals are to retain muscle gains while leaning out, I shy away from fasted cardio as it can be quite catabolic.
Nutrition is an important part of a healthy lifestyle. It should never be tedious, or restrictive. There is so much variety in food. It is easy to still stick to your macronutrients for the day and make your food appealing.
I know it's all too easy to eat the same thing day in and day out. But that leaves you craving things you shouldn't have and then when your cheat meal day arrives you may tend to go overboard.
My protein and fat intake remains the same year-round. The only thing that changes is the carbs. I will begin carb cycling a few weeks prior to competition. This helps me get lean for the stage. I have been successful with this type of program and have never felt deprived.
Since I train after breakfast, this is a very important meal for me.
Breakfast: 4 egg whites, 1 egg, cup oats, fruit
Post workout meal: 20 grams of protein and fruit (brown rice/hemp protein combination)
I choose from a wide variety of healthy foods for the next 4 meals of the day.
Protein: chicken, turkey, sole, salmon, eggs, bison, lean beef, brown rice protein, hemp seed protein, dairy-free yogourt and cheese, almond milk
Carbs: brown rice, quinoa, yams, squash, beans, legumes, sprouted grain bread, oats, and a wide array of fruits and vegetables (I love my veggies)
Fats: avocado, nut butters, flax seed oil, nuts, seeds, fish oil, coconut oil
I prefer to stay on the lean side of things. I have bulked in the past and Im not a big fan of it. I struggle so much to bring the weight back down that I feel its counter-productive to what I am trying to achieve - a lean yet muscular physique.
Sometimes cravings come because we are not feeding ourselves properly. To avoid cravings, I just eat more of the good food.
I keep it fairly simple:
5 grams of glutamine pre/post workout
3 grams of BCAAs (6 capsules) pre/post workout
20 grams brown rice/hemp protein shake post workout
A whole-food vitamin and mineral supplement
I love to run in the great outdoors. I have enjoyed participating in 10k runs over the summer. I am also very fond of writing. I write motivational quotes and poems as well as writing fitness articles for physique magazines.
Its not so much a training question but they want to know how I do it all. As a wife, mother of six and grandmother of four I would have to say that my life is definitely a balancing act. There is always a lot to get done in one day.
This is why I choose to train first thing in the morning. It really sets the tone for the day and helps give me the energy I need to accomplish everything else - family life, work, my writing endeavours, my studies and so much more.
I have now been competing for six years. With the help of a very supportive husband, I am able to keep doing what I love.
My greatest achievement? Raising our six children! Oh you mean in my fitness life! My most recent competition at the NGA Pro World Championship in New Jersey will always be remembered as a shining moment in my life. My whole experience that weekend made my long trip from Canada so worth it. To place first as a professional bodybuilder at a world competition left me very humbled and emotional. Bodybuilding is most certainly a team sport. No one flies solo.
What I achieved was a product of a supportive team effort; my family, my friends near and far, my coaches (Dr. Joe Klemczewski and Kori Propst from thedietdoc.com) my sponsors (the Willick family) who helped make this dream come true, are all part of what I accomplished. Id also like to say a special thank you to the show promoter and NGA vice-chairman Anthony Boulware, for making me feel so welcome. I am truly grateful for a wonderful competitive season this past year.
I love writing my own quotes. I would like to share one with you.
What you desire most in life does not happen by accident but comes to pass through constant dreaming, planning and consistent effort.
We all have dreams in life. But you may notice that those who experience personal success are the ones who have set out a plan of action. I would encourage anyone reading this to keep the vision of your dream alive and keep taking daily steps towards achieving it. I printed a big sign which hangs above my mirror. It reads, What am I going to do today that will take me one step closer to my dreams?
What I love most is being under the stage lights for those few moments in time. Its like a graduation ceremony. All the homework has been done, the exams have been written, now its time to walk the stage and receive your diploma. As an athlete, you have the opportunity to showcase what all those early morning gym sessions have produced. All the dedication, all the consistent effort you put into the final product is rewarded as you hear the cheers from the supportive crowd.
I plan on being involved in the fitness industry on and off the stage. At the moment, I am working towards a holistic nutrition diploma. Youre never too old to start something new! I would love for that to go hand-in-hand with my personal training certificate. My goal is to develop an online presence to help people meet their health and fitness goals.
All natural athletes who live a no excuses fitness life. Whether they have suffered injury, whether they have past or present health concerns, whether they have a disability, whether they experience lifes struggles - they keep pushing and moving forward. These people inspire me!
Please join me on my facebook fitness page
http://www.facebook.com/carlahampshirefitness
I hope you enjoy the articles and blogs on my fitness website
http://www.carlahampshirefitness.com/
I am sincerely grateful to James from about-muscle.com for this wonderful opportunity to share my story. And to all those who continue to believe in me - THANK YOU!
Matthijs Klein Interview
Vital Stats & Info
Name: Matthijs klein E-mail: mk29ls@hotmail.com Age: 18 Years Training: 2 Years (Competing) Location: Smilde, Netherlands Height: 5'9" Weight: 200 lbs Website: n/a When I was a young boy I wanted to join the Navy. I knew I needed to get fit to pass exams or succeed in exercises. You need to be really fit because it's a very serious job. The first time I went to the gym I was 15 years old. I started working out three times a week and trained some muscles in the gym. I loved the gym so much so I started training more and stopped running outdoors.
There was a trainer in the gym (a Dutch bodybuilding champion). His name is Sietze Lebbing. The first time that I saw him I didn't like his body. He was too big, all those muscles were too much for me. But every time I entered the gym I saw Sietze training and I was so impressed. Nowadays I want that same big body or even more. My dream is not the Navy anymore but I want to be the best bodybuilder.
Sietze Lebbing saw some potential in me and we decided to do the YBF Dutch championships, my first competition. It was really hard to do the cardio and watch the low carbs. But it was a really good lesson. I won third place at my first competition. I was really happy with this result. Sunday, May 22 I did my second competition, the Artemis Cup, and won! The diet was really hard, only fish for 8 weeks. I now qualified myself for the WFF in Austria!
It's for my own sake. I want to have a goal in life, something where I can be really proud. Thinking of that keeps me going, along with inspiring others to live a healthier life style. I want to show people that nothing is impossible!
Its really important to know what you want. Set goals for youre self. Nothing is impossible. I hear a lot of people say cant do this or something like that but i thing if you believe in yourself you can do anything you want.
my workout plan changes every 2 months so my body does not get used to it. In the off-season I train 4 times/week and for a competition 6 times/week and then I also add some cardio. This is one of my off season training programs, it works really well for me.
Day 1: Chest/Shoulders/Triceps/Calves Day 2: Back/Biceps/Quads/Hamstrings Day 3: Day Off - Rest Day 4: Chest/Shoulders/Triceps/Calves Day 5: Back/Biceps/Quads/Hamstrings Day 6: Day Off - Rest Day 7: Day Off - Rest
Meal 1:
3 egg whites 75g whole grain cereal with 1 cup milk 2 scoops Optimum Gold Standard Whey
Meal 2:
200g Chicken Breast 200g Vegetables
Meal 3:
200g Rice 200g Chicken Breast 200g Vegetables
Meal 4:
200g Fish 200g Vegetables
Meal 5:
200g Chicken Breast 200g Potatoe 200g Lettuce Protein supplements have given me the best results. I use Optimum's Gold Standard whey (best taste). I use creatine because it makes me a little bit stronger. I started now also with Opt-Men multi vitamins, a good addition to my normal meals. After the training I take also Vitargo for some fast sugars, good for my recovery.
Pre-Workout : Optimum Nutrition 100% Gold Standard Whey Post-Workout: Optimum Nutrition 100% Gold Standard Whey GENR8 Vitargo: 70g Creatine: 20g 3 Times Daily: Optimum Nutrition Opti-Men: 1 tab
I love bodybuilding because every day is a challenge for me. Go to the gym, pick up some heavy dumbbells, and eat my meals every day. I love pushing myself beyond my natural limit. I love the feeling when I step under an iron bar and squat weight others couldn't even imagine.
Sietze Lebbing and Kevin Levrone. Kevin Levrone is a very likeable man. He shows that he has it all and is very physical. He is also a singer and posing on his own music makes him my favorite. Sietze Lebbing is my coach, trainer, and also a Dutch bodybuilding champion. I really respect him what he has done for me!
You have to know what you want, set goals for yourself and be patient. Rome was not built in a day! It's really important that you listen to your coach or trainer.
Facebook: www.facebook.com/profile.php?id=100001568569328
Email: mk29ls@hotmail.com
Cardio Quads: The Most Effective Two-Exercise Leg Workout!
For some people, leg day is a glorious hour of lower-body bashing. For others, the mere mention of the words can be so stressful they break out in a cold sweat. I'm usually camped with the pro-leg-day folks. I mean, who doesn't love a grueling leg session?
I'm busy and travel a lot, so I don't always have time for those extreme leg sessions I love so much. I've been missing them recently, so I wanted to come up with a workout that would push my legs to their absolute limits. The idea for one crept up on me like that tingling sensation from a good pre-workout: "Cardio Quads!"
Don't worry leg-day fanaticsthis is definitely a workout that your quads will never forget. However, the sheer volume and fast pace of this workout will push your cardiovascular system as hard as it does your legs. This workout contains only two exercises and takes less than an hour, but I promise you it's one of the most brutal workouts you'll ever do.
The Prescription
Before you do this workout, make sure you've eaten; you're going to need the fuel. Of course, also make sure you give yourself an hour or so to digest before you start, or else you could be in danger of that meal revisiting you!
This entire 40-minute session consists of two exercises: barbell squats and leg presses. The idea is to perform each exercise in sets of 10 for a full 20 minutes. When you finish each set of 10, switch off with your training partneror just take a quick breakto give yourself a short but necessary breather.
Don't worry leg-day fanaticsthis is definitely a workout that your quads will never forget.
Obviously, you will need to use a lighter load here than your usual squatting weight. I use about 50 percent of my max. The point is to get through as many sets as you can in the 20-minute time frame, so choose the weight wisely. Use your brain, not your ego.
All in all, you're looking at about 40-50 sets in about 40 minutes. If that's not cardio, I don't know what is!
In order to get the most out of this workout, however, it's important that you really limit the amount of rest you get. That's why it's helpful to do this workout with a partner. You rest only when your partner is working. Once he or she is done, get back under the weight and start pumping out reps.
If you want to make this workout even more difficult, you can increase the weight, the time, or the number of reps per set. For example, this workout could be (more) murderous at 15 reps instead of 10, or for 30 minutes instead of 20. If you're new to high-volume, high-intensity weight training, however, I suggest you start with just 10 minutes of each exercise, and move up from there.
Cardio Quads Jamie Alderton
Watch the video - 23:38
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Before you start lifting, do a little bit of a warm-up. Spend 5-10 minutes doing some dynamic movements so your muscles and joints are prepared for the beating they're about to take!
Once you've completed your warm-up, call dibs on the squat rack in the gym, because you're going to be there for a while! Load the plates and move the bar to the right height before you start your training timer. Don't waste any time making adjustments once the workout starts.
In the video, I placed small plates beneath my heels. I personally struggle to keep my heels on the ground when I squat to depth, so adding these plates helps me squat to greater depth and achieve a greater range of motion. My partner, on the other hand, doesn't need them.
If you need to use plates, place them so they're easily reachable when you have weight on your back, and make sure they're not in your partner's way.
Set your timer so it counts down from 20 minutes, take a deep breath, and get started. As you fatigue, your form may get a little ugly. Don't sacrifice your safety just for the sake of the weight. Aim to complete 20-25 solid sets!
24g of Protein to Help Prevent Muscle Breakdown and Provides Great Gains in Lean Muscle. Go Now! Cardio Quads Jamie Alderton
Watch the video - 21:42
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Feeling a little fried? After 20 minutes of squats, I wouldn't expect anything less. You can't stop now, though! You still have to make it through 20 minutes of leg press.
The only rest you should have between exercises is the time it takes you to get a sip of water, walk over to the leg-press machine, and set it up. Your quads and lungs might be on fire, but that doesn't mean you get to take a 20-minute break.
Just like you did for the squats, set a manageable weight for each person to do their sets of 10 reps. Don't make it so light that those 10 reps aren't challenging, but don't throw on so many plates you start to struggle after just a couple reps.
Because the leg-press sets will go a little faster than your squats, you and your partner should be able to complete 25-30 sets each.
1
SquatAs many sets of 10 reps as possible in 20 min.
2
Leg PressAs many sets of 10 reps as possible in 20 min.
Cardio Quads
Once you're done with this 40-minute leg demolition, go eat! Because you've been working so hard and with so much intensity, all the cells in your body need nourishment.
Make sure you give your body carbs and protein after a workout like this. The carbohydrates will help refill low glycogen levels, and the protein will help your muscles repair from the damage you've just inflicted on them.
If you complete this workout, let me know how you did in the comments section below! I want to hear if you puked, rallied, or somehow got through it unscathed. (If you did, by the way, then I simply challenge you to work harder!)
Check out Grenade's complete supplement lineup!Go Now! 12 Ridiculously Good Protein Shake Recipes!
Chocolate and vanilla protein shakes are great, sure, but sometimes you want a flavor that falls outside the box. Check out these sweet takes on classic shake favorites to surprise your taste buds and fuel your hungry muscles every day!
1 Peach Cinnamon Protein Shake
Pour the flavors of fall into a jar with this delicious combination of cinnamon and peach. With a profile that's similar to that of a dessert-style crisp, it's no wonder that this sweet duo ranks among the favorite shakes of Myprotein athlete Chris Lavado. "This recipe is a welcome break from the classic chocolate, vanilla, and strawberry flavors. Plus, the combination of protein-rich yogurt and micronutrient-rich spinach, coupled with the fast-acting carbs from fruit and cereal, provides that great pre-gym morning energy."
Blend all ingredients together. Enjoy!
Nutrition Facts
Serving size: 1 smoothie
Recipe yields: 1 serving
Amount per serving
Calories 561
Fat12 g
Carbs56 g
Protein62 g
2 Banana Nut Shake
In a rush and looking for something quick to fuel your day? This morning shake might be just what the doctor ordered. "It's a great all-around shake that includes a good balance of proteins and fats," says fitness model Kirk Miller.
Combining the almond butter with the fast-release carbs in the bananas also makes this a perfect post-workout shake. Consume within 20-30 minutes of your workout.
Place all ingredients in a blender and mix for 15-20 seconds. Add ice if desired. Enjoy!
Nutrition Facts
Serving size: 1 shake
Recipe yields: 1 serving
Amount per serving
Calories 350
Fat11 g
Carbs34 g
Protein34 g
3 Banana Cookies and Cream Protein Shake
Another favorite of Miller's, this shake packs a wallop of energy with a hearty dose of fruit, adds texture with oats, and packs a nutrient punch with spinach, yogurt, and protein powder. It makes for a nutrition-rich breakfast and also works as a great way to squeeze in another meal when you don't have the desire to cook. Just mix, blend, and sip.
Blend all ingredients together and enjoy!
Nutrition Facts
Serving size: 1 shake
Recipe yields: 1 serving
Amount per serving
Calories 742
Fat15 g
Carbs89 g
Protein66 g
4 Fruit Funk Smoothie
Bypass the tap and add some flair to your shake with coconut water. This favorite of fitness athlete Lewis Harrison is not only more flavourful than an H2O-based shake, but is also richer in potassiuman electrolyte that helps to maintain fluid balance in the body and is key to the rehydration process. Coconut water contains 470 milligrams of potassium per 8 ounces, or more than an average-sized banana. This makes it the perfect finish to that hardcore sweat session.
Blend all ingredients together. Drink up!
Nutrition Facts
Serving size: 1 smoothie
Recipe yields: 1 serving
Amount per serving
Calories 315
Fat4 g
Carbs50 g
Protein21 g
5 Strawberry Protein Shake
Myprotein Netherlands ambassador Lieke Hemelaer drinks this shake right after a training session or as a midday snack. To elevate the flavor of the low-fat, low-carb isolate, she adds her secret ingredient: real berries. "The real strawberries and almond milk give added sweetness and keep me full of energy," she says. "It's the perfect summer shake."
Mix all ingredients in a blender. Sip and savor.
Nutrition Facts
Serving size: 1 shake
Recipe yields: 1 serving
Amount per serving
Calories 190
Fat3 g
Carbs17 g
Protein24 g
6 Peanut Butter and Jelly Smoothie
When it comes to classic combos, nothing tops the list quite like a PB&Jjust ask Myprotein athlete Owen Harrison. Take that childhood favorite to the next level and ditch the Wonder Bread with this drinkable version. The combination of healthy fats and complex carbs in the form of oats will leave you feeling satisfied and satiated for the day ahead. The best part? No crust!
Greens powder 1 scoop
Peanut butter 1 tbsp
Instant oats 20 g
Milk, water, or almond milk 8 oz.
Combine all ingredients and blend. Sip and savor!
Nutrition Facts
Serving size: 1 smoothie (with water)
Recipe yields: 1 serving
Amount per serving
Calories 183
Fat10 g
Carbs17 g
Protein5 g
7 Lean Green Smoothie
"When I have an early-morning training session and am pushed for time, my lean green shake is perfect and so quick to whip up," says IFBB bikini pro Nina Ross. The combination of powerful antioxidants and minerals in combination with the protein isolate go down smooth, and according to Ross, are almost dessert-like in flavor.
"I love the taste," she says. "It reminds me of a green tea Frappuccino, only much healthier!"
Blend all of the ingredients with ice and water. Enjoy!
Nutrition Facts
Serving size: 1 smoothie
Recipe yields: 1 serving
Amount per serving
Calories 162
Fat3 g
Carbs7 g
Protein25 g
8 Chocolate Lovers Smoothie
Resist the temptation of falling face first into a chocolate cake, and indulge in the decadence of this chocolate-banana-peanut butter concoction instead. "I love that the macros are perfectly balanced for my post-training meal, and that they satisfy my sweet tooth," Ross says. Replenish your muscles after training and sip on this shake. Feel free to change it up as you see fit, swapping the peanut butter for almond butter at your leisure.
Blend all of the ingredients with ice and water. Enjoy!
Nutrition Facts
Serving size: 1 smoothie
Recipe yields: 1 serving
Amount per serving
Calories 273
Fat10 g
Carbs21 g
Protein24 g
9 Banoffee Breakfast Bang
Ditch the morning Starbucks run and the lure of a Frappuccino, and indulge in this caffeinated protein drink instead. It's a favorite of bodybuilder and all-around king of aesthetics Simeon Panda. The combination of complex and quick-digesting carbs, as well as the caffeine jolt, make it a perfect pre-workout meal.
Combine all ingredients and blend. Enjoy!
Nutrition Facts
Serving size: 1 smoothie
Recipe yields: 1 serving
Amount per serving
Calories 288
Fat3 g
Carbs43 g
Protein24 g
10 Watermelon Cooler
This simple, refreshing shake is a favorite of nutritionist and trainer Abby Pell. "It's a perfect hit of pure protein and simple, natural sugar," she says. "It's ideal for quenching your thirst after a hot summer workout."
Place the protein powder, chopped melon (remove the green skin), and ice into a blender. Top with water and blend. Strain the "juice" from the watermelon seeds that have collected at the bottom. Pour in a glass and enjoy!
Nutrition Facts
Serving size: 1 smoothie
Recipe yields: 1 serving
Amount per serving
Calories 115
Fat0 g
Carbs6 g
Protein23 g
11 Chocolate Banana Smoothie
"I usually like to drink this in the morning within 30-60 minutes of working out," Myprotein athlete Charissa Littlejohn says of her chocolate-banana drink. "The protein is great for recovery, the oats digest slowly so you receive a steady release of sugar into the bloodstream, and the banana is a fast-acting carb that replenishes glycogen and helps your body recover faster." Add a dollop of nut butter for that extra creaminess and a serving of healthy fats!
Combine all ingredients in a blender. Mix and serve.
Nutrition Facts
Serving size: 1 smoothie
Recipe yields: 1 serving
Amount per serving
Calories 300
Fat10 g
Carbs34 g
Protein24 g
12 Chocolate Almond Delight
Have a late-night sweet tooth? You're not alone. Instead of reaching for something that will sabotage a day of clean eating, mix up this sweet shake. The cocoa powder will satisfy your craving for sweets, and the protein will promote growth and recovery. Looking to take things to the next level? "Top with sugar-free nondairy topping and cinnamon to make it taste more like a milkshake!" suggests Littlejohn.
Mix all ingredients together in a blender. Enjoy!
Nutrition Facts
Serving size: 1 smoothie
Recipe yields: 1 serving
Amount per serving
Calories 141
Fat5 g
Carbs3 g
Protein22 g
