Tom how was that protein fluff? Post up the recipe I love trying new stuff like that out
As to the deadlift convo.. I am gonna side with Milas and Tom on this one. Deadlifts definetely work the back and is actually their primary target muscle.
At the same time I dont like to divide workouts into body part session rather than into body groups and focus on movement directions (i.e horizontal push/pull, knee dominant, etc) and the deadlift is a hip-dominant exercise.
The glutes, adductor, quads, soleus, hammys, calf, traps, abs, and upper parts of you back are all involved in a deadlift but the main target is the erector spinae. Now this is for your conventional deadlift, other variations will focus on other areas (a stiff DL will focus more on the glutes for example)
Pretty much the deadlift will work most of your posterior chain and is the GOD of exercises :head:
I am going to just copy it from the site. All I did was put "lean gains protein fluff" into google.
Now this is some truly great stuff. Only 200 calories, tastes awesome and extremely satiating.
This recipe has been around on Swedish forums for some time. I didn't come up with it myself and I owe it to a guy named Fever for coming up with the original recipe and Andreaz for perfecting it. Andreaz was eating it like crazy on his latest contest prep and it was probably one of the reasons he felt this was his easiest diet ever. Wish I knew about this little gem a few years ago.
This is what you need:
~40 g protein powder. Works with: 100% Casein Protein , Nitrean, Sloow Protein and some whey protein brands (I've tried it with Syntrax Matrix). Unfortunately, I've not been able to make it work with Micellar Creme. Please let me know in comments when you find new brands this works with and I'll add them here.
200 g thawed and mashed berries: strawberries, raspberries or blueberries. Works best with strawberries or raspberries in my experience. Word on the street is it apparently also works with mashed bananas though I haven't tried it yet.
0.5 dl (or 1.7 ounces) skim milk. You can probably use water as well but I think skim milk will get you a better "fluff".
Sweetener (optional)
Alternative version: 30 g protein powder, 125 g berries, 1.25 dl (4.25 ounces) water or skim milk.
1) Mix all ingredients in a bowl.
2) Use a mixer on the strongest setting and mix thoroughly for several minutes.
The concoction will expand or "fluff up" to several times its original size. After 8-9 minutes, it'll look like the picture below.
Serve and enjoy as it is or add some extras like cacao or sliced bananas.
It all comes out to about 225 kcal, 36 g protein, 21 g carbs and zero fat. You can also put it in the fridge for about 30 minutes and it'll resemble a creamy kind of sorbet.
If you plan on eating this on a regular basis, getting a standing good mixer with a bowl will be a nice time-saver in the long run. I'm using "Philips HR1565" which is about $80 or so. If you can't get a hold of that one, Sunbeam 2371 Mixmaster Stand Mixer, White seems like a good alternative. It's important that the mixer is strong (350 watts or more) and has a large enough bowl (3 liters or more).
Ok after copying that and reading it again I messed up when I made mine tonight lol. I mix matched the pudding with the protein fluff. I went by scoops of protein. Might make a difference might not. Mine def didnt fluff up nearly as much as his did. I think I need a different mixer though. He recommends a 350 watt and up mixer(high powered).
So I def cant wait to try it again. Will probably use blueberries and a banana tomorrow post workout. Also have some steak and red potatoes planned. Another great thing about this IF. Spending less on food so you can get the good stuff.
Josh I am still in the habit of calling things by body parts even though I plan on dividing my workouts into deadlift, bench, squat, and military press day.
Tom, yoga is awesome, I highly recommend it over spin! The benefits aside from cardio are great (and flexible hotties too)!
Ya I like it and it will def be some me time so to speak. I have yet to know anyone that went to the yoga class. For spin I know the instructor and my sister goes to spin. She is just weird to be around in that setting anymore. Too stressed out about her job so she gets mad/embarassed when I joke around with her. Idk any of the people there so I could give a flying f
uck what they think of me.
Man I want to go to a legit yoga studio in say like Atlanta(better yet Cali just no FOBs please lol) where there will actually be hotties.
