Andrei Panait - Personal trainer

Intuitive eating during holiday:
- focus on nutritious foods ex. sweet potatoes, cauliflower, broccoli, beans, nuts 🥜,fruits 🍒🍌 , include a source of lean protein 🥩 and you are sorted.
- stay away from highly processed foods
- prioritise eating in whatever possible
- consider your activity level and adjust accordingly:
•high activity = more food
•low activity = less food
- consumption of alcohol will also lead to fat gain so be mindful
- control the ice cream intake (toughest one for me)💀😆
- enjoy life and have fun 💪

It’s crazy what 12 weeks of training can do to someone’s body!
We went from 87 kg with 30% body fat to 76 with 20%.
smashed his nutrition target and also put 💯 into our training session.
Hard work and dedication helped him achieve this amazing goal! Great job buddy I’m proud of your achievement 💪

If you want to get your body transformation, do not hesitate to drop me a DM !

CLOSE GRIP OR WIDE GRIP?

A group of scientists recruited 12 men between the ages of 19 and 30 and attached electrodes to their biceps, lats, and traps. Then they had them perform four different types of pulldowns using 70% of their 1RM:
1. Hands wide apart using a supinated grip (palms facing the body)
2. Hands wide apart using a pronated grip (palms facing away from the body)
3. Hands shoulder-width apart using a supinated grip
4. Hands shoulder-width apart using a pronated grip
The attached electrodes told the researchers that shoulder-width and wide-grip versions activated the lats equally, while the varying grips had no significant effect on the biceps or traps.

What did matter, though, was using a pronated grip. Grasping the bar with your palms away activated the lats far better than a supinated grip.
WHAT THIS MEANS TO YOU
To effectively target the lats during a pulldown, do the following:
* Use a pronated (palms away) grip.
* Pull to the top of the chest.
* Use the grip (shoulder width or wider) that feels the most comfortable.

Although

Using a Close grip
You can use more weight. If you’re looking to increase the overall strength of your back, you can use more load compared to a wide grip pulldown. This is also helpful if you’re working your way towards increased chin up strength or maybe even your first chin up.

You could include both grip widths in your workout. Or alternate between them from week to week to hit your lats from every angle.

Easiest meal for the morning !

OVERNIGHT OATS

INGREDIENTS :
40.5 g rolled oats
122 g milk, dairy or dairy-free
50 g Greek yogurt, or dairy-free yogurt
1 tablespoon chia seeds
1 tablespoon maple syrup

INSTRUCTIONS :

1. Add all the ingredients into a sealable jar or bowl and give it a stir until it's all combined.
2. Let it soak in the fridge for at least 2 hours, but it's best to soak overnight for 8 hours. This will yield a creamier consistency.
3. Top your overnight oats with your favorite toppings and enjoy!

Tip :
If you want to increase the protein with an extra 25g just add a scoop of you favourite whey protein powder !!!

INGREDIENTS :

40 g vanilla protein powder
1 large very ripe banana
1/8 tsp. cinnamon
1/4 tsp. baking powder
1/4 tsp. salt
2 large eggs

INSTRUCTIONS
1. In two clean bowls, separate the eggs carefully so none of the yolk gets into the egg whites.
2. Beat the egg whites on high for 2 minutes until they form soft peaks.
3. Add the egg yolks along with the remaining ingredients to a medium bowl and beat until smooth.
4. Gently fold 1/3 of the egg white mixture into the banana mixture until roughly combined.
Fold half of the remaining eggs whites into the mixture and finally the last portion until everything is well combined.
5. Heat a frying pan over low heat. Scoop 1/4 c. of the mixture onto the pan and cook for 60-90 seconds on each side.
6. Enjoy 😉 .

OPTIONAL: Top with fresh fruit and/or 1/3 c. plain non-fat Greek yogurt mixed with 1 Tbsp. honey.

558 calories, 18F 60C 39P

CHICKEN MARINADE
1/2 cup olive oil
1/4 cup balsamic vinegar, soy sauce or coconut aminos
1 Tablespoon fresh lime juice
1 1/2 Tablespoon Dijon mustard
2 teaspoons minced garlic
2 Tablespoons fresh cilantro, chopped
Salt and pepper, to taste
8 chicken tenderloins

MANGO SALSA
2 mangoes, diced
1 avocado, diced
1/2 red onion, diced
1 red bell pepper, diced
1 bunch cilantro, chopped (reserve 2 Tablespoons for rice)
1/4 teaspoon salt
Juice of 1 lime

CILANTRO LIME RICE
2 cups cooked rice, quinoa, cauliflower rice, or Banza rice
1 lime, sliced
2 Tablespoons fresh cilantro, chopped
Salt and pepper, to taste

INSTRUCTIONS
Place all marinade ingredients in a large ziploc bag and shake to combine.
Place chicken in the bag, close, and refrigerate at least 30 minutes or up to overnight.
To cook the chicken, grill on medium-high heat for 6 minutes per side or cook in a preheated cast iron pan for 5 minutes per side or until no longer pink.
Mix mango salsa ingredients together in a large bowl.
In a separate bowl, combine rice, lime juice, cilantro, salt and pepper.
To assemble meal prep bowls, divide rice amongst four leak-proof glass food storage jars.
Top each with two chicken tenderloins
Divide mango salsa amongst all four bowls. Garnish with a lime wedge.
Close storage containers and refrigerate up to 4 days. To eat, remove mango salsa and lime from the bowl and microwave chicken and rice for 2 minutes.
Pour mango salsa in the bowl, squeeze with lime, and mix to combine.

Enjoy!