Barry Horgan PT

It would all be so easy if it wasn't for those meddling calories 🐶

If you're interested in increasing strength and mass in your chest, give this a go with a training partner. I'm including sample weights, obviously alter it to your ability but push yourself hard.

Bench Press:
2x10 warm up set 50kg
3 reps of 90kg
1-2 reps 100kg (help of spotter)
2x10 70kg
2x12 slow paced 50kg

Incline Press:
3 x 10 50kg

Decline Press:
4x10 60kg

Incline Press:
4x10 dumbells 26kg

Flyes:
2x10 at 45' incline 16kg
2x10 at 30' incline 16kg

Cable Flyes:
Descending pyramid (decrease the weights after each set with little or no break) 4x 10

Tag a friend to give this killer workout a go with.

Another variation on unsweetened almond milk porridge. This time I added banana, kiwi, raisins and walnuts. The contrast of the banana and kiwi flavours works really well.

Nice idea for a snack or lunch. Selection of fruit with muesli and fat free Greek style natural yoghurt. Tastes delicious and is quite filling.
Try it out!

Absolutely delicious mince chilli with wholemeal pasta.

I make this chilli in bulk and it's great from frozen too, so always a handy one during the week if you're busy/don't want to cook!

There's no real set recipe but I try and include as much variety of veg as I can.

Roughly, this batch which made 8-10 servings had
-400g lean mince
-2 courgettes
-6 peppers
-3 large onions
-tin of kidney beans
-tin of pinto beans
-pack of mushrooms
-1 carton of passata sauce
-1 tin of chopped tomatoes
-2 tsp garlic powder
-2tsp cayenne pepper
-2 tsp paprika
-2 tsp chilli flakes

Brown the mince with onions and then add the spices and mix well. Add in veg and sauces and bring to the boil. Let simmer for 30 minutes.
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Just got a serious craving for Christmas dinner! 🙈🙈🙈

Nice and easy lunch/snack idea. This is the winter veg soup I previously posted (benefits of cooking in bulk and having a few loaded up in the freezer!).

Having it with the homemade brown bread, also previously posted, with chicken, avocado, tomato and some cheese.

Quick, easy, nutritious and tasty.

Baked oatmeal. Great option for Sunday brunch or midweek snacks!

Ingredients
•2 cups of oats
•2 cups of unsweetened almond milk
•1 egg
•pinch of salt
•tsp of baking powder
•2tsp cinnamon
•2 tsp vanilla extract
•raspberries
•blueberries

Mix the oats, cinnamon, salt and baking powder and place on an oven dish.
Mix the egg, almond milk, vanilla extract with the berries and pour on top of the dry mix.

Put more oats on top and berries for decoration.

Bake for 40mins (until top is golden brown) and serve with greek yoghurt.

Experiment with different fruit, nuts, currants or protein powder.

Enjoy!

This is a gorgeous breakfast idea, is really filling, low GI score and just the thing you need for the cold mornings.

I soaked the porridge oats in unsweetened almond milk the night before. Then I brought the porridge to the boil with 2 tsps of cinnamon mixed through it. I turned off the heat and added 2 tbsp so of Greek yoghurt to make it creamier.

Then I added agave syrup, blueberries, banana and chopped walnuts for a finish.

Why not try this abs workout over the weekend, do 3 circuits of the exercises. Try and do all the exercises slow and controlled for an extra burn.

Don't expect miracles straight away! It takes time and effort. But it will be worth it. Consistency is the key.

Are you looking to PUT ON WEIGHT this year.

No matter how much gymming you are doing, if your diet is off, you won't make the progress you could be!

Here is a sample day of a 2 week meal plan I made for an active male between 70-75kg who is looking to add mass.

Breakfast: 2 rashers, 1 poached egg, 1 avocado and 2 slices of wholemeal toast

Break 1: handful of cashew nuts

Lunch: chicken breast, 200g basmati rice, broccoli and baby corn

Break 2: 3 rice cakes with 3 tbsp of peanut butter

Dinner: 4oz steak, 2 sweet potatoes, carrots and peas

Break 3: 30g muesli with natural yoghurt, Apple and grapes

If this something that appeals to you,send me a private message, and we can discuss your personal needs and goals. Cheers