Selen Dar

Muscle-Building Workout and Diet


. WELCOME BACK. IT’S TIME TO TAKE NOTES HERE. GREAT RECIPES THIS IS KE NDA LL FROM DAVIS. LOCAL TRAINER AND BODY BUILDER AND YOU JUST CAME UP WITH A BOOK. CONGRATULATIONS. WHERE IS THAT COVERED HERE? IT’S ITS ULTIMATE BODY BUILDING COOKBOOK. I HAVE THIS. YOU KNOW I HAVE BEEN WORKING OUT. VERY NEVER BEEN A BODY BUILDER BUT I DO BIKINI CONTESTS. . ME TOO. IN MY DREAMS. WE WILL DO THIS IN TWO PARTS. MAKE THE –. SWEET POTATO AND CANDIED WALNUTS TO GO ON TOP. WERE YOU TALKING TO DAVE. HE WAS WONDERING WHAT TO EAT BEFORE HIS WORK OUT. GIVE ADVICE TO EVERYBODY. COOL. I WILL START WITH WHAT WE ARE DOING. WE WILL TAKE SOME STEVIA. ABOUT A 4th OF A CUP. WE HAVE ONE EGG WHITE FROM A CARTON. IT’S THREE TABLE SPOONS. PREWORK OUT. SOMETHING THAT’S GOOD WOULD BE LIKE A COMPLEX CARB, LITTLE BIT OF FAT, PROTEIN. THAT COULD BE WHATEVER YOU WANT. IN THE MORNING MAYBE — OATMEAL, PROTEIN POWDER, PEANUT BUTTER OR ALMONDS. IN THE AFTERNOON MAYBE A GRAIN LIKE RICE. THAT’S A A COMPLEX CARB. MAYBE A BANANA. REFINED SUGAR WHICH IS NOT IN THE BOOK. DON’T GET EXCITED ABOUT THAT. NOW THAT’S THAT FROTHY I WILL ADD TWO CUPS OF WALNUTS. U. HOW LONG DID IT TAKE YOU TO DO THE COOKBOOK? THEY GAVE ME ABOUT FIVE WEEKS. I DON’T HAVE SPOONS. MY FINGERS CLEAN. WASH YOUR HANDS FOLKS. OKAY. ONCE THEY ARE COATED WE WILL SPRINKLE THE SEASONING. THIS HAS GINGER, NUT MEG, CINNAMON, SALT. YOU HAVE A LOT OF RECIPES THERE. I SAW THE LIST. 160. VERY ELM PRESSIVE. IT WAS A CRAZY APRIL. YOU EAT ALL OF THIS. YES. YOU ARE A FITNESS INSTRUCTOR. WHAT ELSE DO YOU DO? I DO. I TEACH EVERYTHING FROM YOGA, PILATES, SPIN, BOOT CAMP. SILVER SNEAKERS, ABOUT EVERYTHING. I LOVET. IT’S FUN. IT’S NOT A BAD JOB. I GET TO WEAR SPANDEX TO WORK. SO — FOIL LINED BAKING SHEET. JUST LAY THESE ON THERE. KIND OF SPREAD THEM OUT IN A SINGLE LAYER SO THEY ALL COOK EVENLY. THIS IS FOR THE TOPPING. THE HEALTHY TOPPING. WE AREN’T GOING FOR CANDIED WALNUTS. HEALTHY. WHAT DOES THIS GIVE US? THEY HAVE A LOT OF OMEGA3 WHICH IS AN ESSENTIAL FATTY ACID. ALA. OBVIOUSLY ALSO THE FATS TOO. THEY HELP KIND OF KEEP YOU FULL LONGER. KEEP YOUR BLOOD SUGAR MORE REGULATED IN COMBINATION VERSES — I WILL HOLD ON THIS TO THIS. WHEN WE COME BACK. SWEET POTATO. THESE WILL GO IN THE OVEN FOR 300 DEGREES FOR 15 MINUTES. WE WILL GO OVER THE HEALTHY ITEMS THAT WILL HELP YOU WITH YOUR WORK OUT. THESE ARE SOME OF THE FINISHED ONES.

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