Christopher

Engineer, Father, Erg etc.

[Dean Turner @DeanTTraining]

If you love Peanut Butter…

This High Protein Ice Cream recipe is for YOU:

- 480ml Unsweetened Vanilla Almond Milk
- 68g Chocolate Peanut Butter Cup Egg White Protein
- 13g PB2
- 2g Xanthan Gum

360 Calories
60g Protein
15g Carbs
6.5g Fat

Made using a Ninja Creami Deluxe

[Dad Starting Over @dadstartingover]

Six months after the papers, the question that scared you most wasn't how you'd pay for two households. It was simpler and worse: "Who am I when I'm not her husband?" You'd been somebody's husband, somebody's provider, somebody's fixer, somebody's emergency contact for so long you'd never met the guy underneath. Divorce didn't just end a marriage. It pulled every role off you at once and left you standing in an empty apartment with no idea what you actually liked, wanted, feared, or believed when nobody needed anything from you.

[KC-10 Driver ✈️ 👨‍✈️ B-737 Wrangler @MCCCANM]

I hadn’t heard of this movie, but I liked it. On Apple TV.

Travolta is a legitimate pilot. He’s not cosplaying it, and this is a love letter to those first flights as a kid. Mine was TWA, too, and I remember it vividly.

Interesting peek into how it was.

[Dean Turner @DeanTTraining]

Top 4 Ninja Creami Recipes

𝗕𝗜𝗥𝗧𝗛𝗗𝗔𝗬 𝗖𝗔𝗞𝗘 𝗪𝗛𝗜𝗥𝗟

- 360ml Fat Free Fairlife
- 2 servings Sugar Free Cheesecake Jello Pudding Mix
-3 squeezes of SweetLeaf Sweet Drops Vanilla Sweetener
- 1 serving True Nutrition French Vanilla Egg White Protein Powder
- 12g sprinkles
- 2g Xanthan Gum

350 Calories / 45g Protein

𝗖𝗜𝗡𝗡𝗔𝗠𝗢𝗡 𝗧𝗢𝗔𝗦𝗧 𝗖𝗥𝗨𝗡𝗖𝗛 𝗦𝗪𝗜𝗥𝗟

- 300ml Unsweetened Vanilla Almond Milk
- 120ml Whole Milk from Fairlife
- 68g Trueflavor Cinnamon Toast Swirl Egg White Protein Powder from True Nutrition
- 41g Cinnamon Toast Crunch Cereal
- 2g Xanthan Gum

500 calories / 58g protein

𝗢𝗥𝗘𝗢 𝗕𝗟𝗜𝗭𝗭𝗔𝗥𝗗 𝗥𝗘𝗣𝗟𝗜𝗖𝗔

- 240ml Fairlife Skim Milk
- 240ml Almond Milk Unsweetened Vanilla
- 51g True Nutrition Cookies N Cream Egg White Protein
- 30g Oreos Cookies N Creme Instant Pudding Mix
- 4 Oreo Thins
- 2g Xanthan Gum

540 calories / 50g protein

𝗖𝗛𝗢𝗖𝗢𝗟𝗔𝗧𝗘 𝗣𝗘𝗔𝗡𝗨𝗧 𝗕𝗨𝗧𝗧𝗘𝗥 𝗖𝗨𝗣

- 480ml Unsweetened Vanilla Almond Milk
- 51g Chocolate Peanut Butter Cup Egg White Protein
- 32g 100% Peanuts Natural Peanut Butter
- 10g Zero Sugar Chocolate Pudding Mix
- 2g Xanthan Gum

450 calories / 46g protein

𝗣𝗥𝗘𝗣𝗔𝗥𝗔𝗧𝗜𝗢𝗡 𝗜𝗡𝗦𝗧𝗥𝗨𝗖𝗧𝗜𝗢𝗡𝗦

- Put all Creami ingredients (minus the Xanthan gum) in the cup
- Froth it
- Add Xanthan gum
- Froth again
- Freeze for 24+ hours with NO LID
- Thaw out for 15-20 minutes
- Put lid on then run the side & bottom under hot water for 30-40 seconds
- Load in mixing cup with that lid & blade
- Click full and hit spin
- Add 30 more ml of milk after initial spin
- Click full & respin
- Add mix ins
- Click full again and hit mix in (do this even if you did NOT add mix ins)
- Enjoy

One final note:

When in doubt…RESPIN!!!!!!

[Dean Turner @DeanTTraining]

4x Per Week Workout Plan — Upper Body Focused

𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘
DAY 1: UPPER
DAY 2: LOWER
DAY 3: OFF or ZONE 2 CARDIO
DAY 4: PUSH
DAY 5: PULL
DAY 6: OFF or ZONE 2 CARDIO
DAY 7: OFF or ZONE 2 CARDIO

𝗨𝗣𝗣𝗘𝗥
Exercise 1: Incline Machine Press — 2x5-10 @ 0-1 RIR
Exercise 2: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR
Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR
Exercise 4: Chest Supported Machine Rows w/ Pronated Grip — 2x5-10 @ 0-1 RIR
Exercise 5: Seated Machine OHP — 3x5-10 @ 0-1 RIR
Exercise 6: Seated Dumbbell Curls w/ Upper Arm Support — 3x5-10 @ 0-1 RIR
Exercise 7: Dip Machine — 2x5-10 @ 0-1 RIR

𝗟𝗢𝗪𝗘𝗥
Exercise 1: Leg Extensions — 3x5-10 @ 0-1 RIR
Exercise 2: Seated Leg Curls — 3x5-10 @ 0-1 RIR
Exercise 3: Hack or Pendulum Squats — 2x5-10 @ 0-1 RIR
Exercise 4: 45 Degree Extensions — 2x5-10 @ 0-1 RIR
Exercise 5: ADduction Machine — 3x5-10 @ 0-1 RIR
Exercise 6: Calf Press — 3x5-10 @ 0-1 RIR
Exercise 7: Ab Crunch Machine — 3x5-10 @ 0-1 RIR

𝗣𝗨𝗦𝗛
Exercise1: Seated/Flat Machine Press — 2x5-10 @ 0-1 RIR
Exercise 2: Seated Low to High Cable Flys — 2x5-10 @ 0-1 RIR
Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR
Exercise 4: Seated Machine OHP — 2x5-10 @ 0-1 RIR
Exercise 5: Machine or Cable Lateral Raises — 2x5-10 @ 0-1 RIR
Exercise 6: Seated Cable Tricep Push-Downs — 2x5-10 @ 0-1 RIR
Exercise 7: Machine or Cable Overhead Tricep Extensions — 2x5-10 @ 0-1 RIR

𝗣𝗨𝗟𝗟
Exercise 1: Chest Supported Machine Rows w/ Pronated Grip — 2x5-10 @ 0-1 RIR
Exercise 2: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR
Exercise 3: Chest Supported Machine Rows W/ Neutral Grip — 2x5-10 @ 0-1 RIR
Exercise 4: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR
Exercise 5: Cable or Machine Rear Delt Flys — 2x5-10 @ 0-1 RIR
Exercise 6: Machine or Cable Preacher Curls — 2x5-10 @ 0-1 RIR
Exercise 7: Seated Dumbbell Curls Neutral/Hammer Grip W/ Upper Arm Support — 2x5-10 @ 0-1 RIR

NOTE:
- All working sets are prescribed @ 0-1 RIR with 1 RIR being preferred
- If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets
- Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats to avoid ending up in a susceptible position
- 2 minutes rest between working sets is the FLOOR…3 or more is preferred
- 60-90 seconds rest is fine between WARM UP sets

[Rory Not Sorry @rorynotsorry]

Obviously @AvaBRose33 at https://t.co/764ZgAuG4E has too much time on her hand.

Did you know she sells pens and cartridges?

Top quality peptide serums.

And Hospira...

At ridiculously fair prices.

Go overwhelm her guys...

(I can hear her now... "fucking Rory")

[Rory Not Sorry @rorynotsorry]

For you visual learners. As always code crushx10 if you want.

I cut down the 5-packs and added extra 10-packs as an experiment.

[Bailey Schober | Men’s Fitness & Nutrition Coach @schober222]

Trying to lose weight but still crave ice cream?

If you haven’t grabbed a Ninja Creami yet, you’re missing out on one of the easiest tools to make your fat loss journey way easier.

You can make high-protein ice cream that tastes like a Dairy Queen Blizzard… and still stay under your calorie goal.

Game changer.

Recipe:

-1.5 Cups Fat Free Fairlife Milk

-1 Scoop Axe and Sledge Vanilla Milkshake Whey Protein

-4 Tablespoons PB2 Powdered Peanut Butter

-1 Serving Sugar Free Vanilla Pudding Mix

Instructions:

1. Blend all ingredients together

2. Cap with lid and store in freezer for 24 hours

3. After 24 hours, pull out of freezer and run hot water over the sides of the container for 15-20 seconds

4. Click Full > Spin dial to Lite Ice Cream on Ninja Creami maker and spin (should spin for 4 minutes)

5. Pull out and then put back in, and then ensure still on Lite Ice Crean and then click Re-Spin (2 minutes)

6. Enjoy!

Calories/Macros (for full pint):

360 Calories
57g Protein
25g Carbs
3.5g Fat

Half a pint probably all ya really need and will split those calories/macros in half

Optional Mix Ins If Your Macros Allow It (will add calories):

-Honey
-Crushed up Reese’s Cups
-Reese’s Pieces

🔥🔥🔥🔥🔥🔥🔥🔥🔥

[Rory Not Sorry @rorynotsorry]

Incidentally, I have decided to lower the price of the Triple Agonist 20mg 10-pack permanently (non-sale price) to 469 which coincidentally means that using a 5% payment discount like https://t.co/5vxqPVoPPj and a 10% discount code like crushx10 puts the price right at $2 a mg.

[Dean Turner @DeanTTraining]

If you want to…

- Train 3x Per Week
- Build Muscle
- Lose Fat
- Spend 90 minutes MAX in the gym each session

Here is an EXCELLENT workout plan for you:

𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘
DAY 1: FULL BODY A
DAY 2: OFF
DAY 3: FULL BODY B
DAY 4: OFF
DAY 5: FULL BODY C
DAY 6: OFF
DAY 7: OFF

𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗔
Exercise 1: Leg Extensions — 2x5-10 @ 0-1 RIR
Exercise 2: Seated Leg Curls — 2x5-10 @ 0-1 RIR
Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR
Exercise 4: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR
Exercise 5: Seated Machine OHP — 2x5-10 @ 0-1 RIR
Exercise 6: Machine or Cable Preacher Curls — 2x5-10 @ 0-1 RIR
Exercise 7: Incline Cable Tricep Push-Downs — 2x5-10 @ 0-1 RIR
Exercise 8: Calf Press — 2x5-10 @ 0-1 RIR
Exercise 9: Ab Crunch Machine — 2x5-10 @ 0-1 RIR

𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗕
Exercise 1: Lying Leg Curls — 2x5-10 @ 0-1 RIR
Exercise 2: Leg Extensions — 2x5-10 @ 0-1 RIR
Exercise 3: Incline Machine Press — 2x5-10 @ 0-1 RIR
Exercise 4: Chest Supported T Bar Rows w/ Pronated Grip 2x5-10 @ 0-1 RIR
Exercise 5: Machine or Cable Lateral Raises — 2x5-10 @ 0-1 RIR
Exercise 6: Seated Dumbbell Curls w/ Upper Arm Support 2x5-10 @ 0-1 RIR
Exercise 7: Dip Machine 2x5-10 @ 0-1 RIR
Exercise 8: ADduction Machine — 3x5-10 @ 0-1 RIR
Exercise 9: Glute Bridges — 2x5-10 @ 0-1 RIR

𝗙𝗨𝗟𝗟 𝗕𝗢𝗗𝗬 𝗖
Exercise 1: Hack or Pendulum Squats 2x5-10 @ 0-1 RIR
Exercise 2: 45° Extensions — 2x5-10 @ 0-1 RIR
Exercise 3: Seated/Flat Machine Press — 2x5-10 @ 0-1 RIR
Exercise 4: Chest Supported Machine Rows w/ Neutral Grip 2x5-10 @ 0-1 RIR
Exercise 5: Seated Machine OHP — 2x5-10 @ 0-1 RIR
Exercise 6: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 2x5-10 @ 0-1 RIR
Exercise 7: Overhead Tricep Extensions 2x5-10 @ 0-1 RIR
Exercise 8: Ab Crunch Machine 2x5-10 @ 0-1 RIR
Exercise 9: Calf Press — 2x5-10 @ 0-1 RIR

[Mike Hoffmann @MikeHoffmann]

Step 2: Pitch it as an amenity

Don't ask for rent space.

Position your machine as a convenience for their residents/employees.

Most properties don't even want revenue share.

[WellBuiltStyle @WellBuiltStyle]

Best sauerkraut you can get. Not affiliated or anything but in terms of quality and value this stuff is elite. 👌

I will go through this entire tub within about a week and a half or so lol.

[Dean Turner @DeanTTraining]

The GREATEST 4x Per Week Workout Plan known to man:

UPPER A
Exercise 1: Seated/Flat Chest Press Machine — 2-3x5-10 @ 0-1 RIR
Exercise 2: Wide Grip Lat Pull-Down — 2-3x5-10 @ 0-1 RIR
Exercise 3: Seated Low to High Cable Flys — 1-2x5-10 @ 0-1 RIR
Exercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR
Exercise 5: Seated Machine OHP — 2-3x5-10 @ 0-1 RIR
Exercise 6: Seated Machine or Dumbbell Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR
Exercise 7: Incline Bench Cable Tricep Push-Downs — 2-3x5-10 @ 0-1 RIR
Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR

LOWER A
Exercise 1: Leg Extensions — 2-3x5-10 @ 0-1 RIR
Exercise 2: Seated or Prone Leg Curls — 2-3x5-10 @ 0-1 RIR
Exercise 3: Pendulum or Hack Squats — 2-3x5-10 @ 0-1 RIR
Exercise 4: 45 Degree Extensions — 2x5-10 @ 0-1 RIR
Exercise 5: ADduction Machine — 2-3x5-10 @ 0-1 RIR
Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR
Exercise 7: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position)

UPPER B
Exercise 1: Incline Machine Press — 2-3x5-10 @ 0-1 RIR
Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2-3x5-10 @ 0-1 RIR
Exercise 3: Pec Fly Machine — 1-2x5-10 @ 0-1 RIR
Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR
Exercise 5: Cable or Machine Lateral Raises — 2-3x5-10 @ 0-1 RIR
Exercise 6: Cable or Machine Preacher Curls — 2-3x5-10 @ 0-1 RIR
Exercise 7: Cable or Machine Overhead Tricep Extensions — 2-3x5-10 @ 0-1 RIR
Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR

LOWER B
Exercise 1: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR
Exercise 2: Leg Extensions — 2-3x5-10 @ 0-1 RIR
Exercise 3: 45 Degree Extensions or SLDL/RDLs — 2x5-10 @ 0-1 RIR
Exercise 4: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position)
Exercise 5: 45 Degree Leg Press — 2x5-10 @ 0-1 RIR
Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR
Exercise 7: Machine Hip Thrusts — 2x5-10 @ 0-1 RIR

Notes:

𝗩𝗔𝗥𝗜𝗔𝗕𝗟𝗘 𝗦𝗘𝗧𝗦

If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the HIGHER NUMBER in the event that you are some combination of:

-Not pressed for time
-Do not need to decrease your time spent during rest periods in order to fit all of the work in even if selecting the higher number

If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the LOWER NUMBER in the event that you are some combination of:

-Pressed for time
-Would need to decrease time spent during rest periods in order to fit all the work in if selecting the higher number

𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬

If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets

Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats to avoid ending up in a susceptible position

𝗥𝗘𝗦𝗧

3-3+ minutes rest between WORKING sets is ideal. 2 is fine but that is the ABSOLUTE FLOOR!!!

1-2 minutes rest is fine between WARM UP sets

[WellBuiltStyle @WellBuiltStyle]

5" Summerweight Chino Shorts in "dried palm" from BR Factory (affiliate): https://t.co/n5HnrgtwIi

Killer colorway🔥🔥🔥

Great combo with the plain black tee and clean white leather sneakers.

Simple style is winning style.

[Forged @AdvancedForged]

Little reminder

Coronary plaque
Best to have:
None >calcified > soft > lipid rich

Blood work and CAC tells you nothing about the 2 you really want to know if you have to identify, measure and track( with location that is important information)

Why
It should change what you are doing independent of lipids.

[Dean Turner @DeanTTraining]

I don’t care if you are…

- A man or a woman

- 20 years old or 70 years old

- White or black

- An accountant or a teacher

You should own a pair of these and you should be using them MULTIPLE TIMES PER WEEK

Dead serious

This applies to EVERY SINGLE PERSON ON EARTH

[Cernovich @Cernovich]

Brilliant discussion of the hatred of whites, and the man speaking is the type of men we have in the 🇺🇸, and is being discriminated and displaced. This is not only immoral, it’s self-destructive to lose this talent pool.

[BowTied Detective 🇺🇸 @BowTiedDetektiv]

Some of this reminds me of the classic book I read in university.

It may seem a trifle dated by now, but still a solid read. We can still apply the core concepts today to the "New Media."

[Abud Bakri MD @AbudBakri]

In case you want to hear more about the Russian peptides, Dr Vladimir Khavinson, and bio-restoration, tune into this one 👇

[Down To Health @DTHshow]

Soviet scientists figured out how to slow aging in 1976. The Western world ignored it for 50 years. Meanwhile, RFK just rewrote the rules on what's allowed in your syringe.

We sat down with @AbudBakri to break down why the most underrated longevity tools might be peptides nobody in your doctor's office has ever heard of.

In this episode of Down to Health, we cover:
-The real Soviet origin story behind Pinealon, Epitalon, and the bio regulators!
-Why the thymus, not your heart, might be the key to living longer?
-What the Enhanced Games are actually testing in May?
-How RFK's "peptides are supplements" call changes everything for BPC-157?

Hosted by @theNOBSdentist, @CalvinandNOBS, and @TJ_Bongiorno.

Brought to you by:
• NOBS: https://t.co/3hOXWb7Kfm
• The Outgoing Co.: https://t.co/NFbUQBzrXg

Follow @dthshow for more!