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This is important biceps movement 8 replay 4 set

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Biceps workout program ! 10 replay 4 set

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Jay chest workout ...https://www.youtube.com/watch?v=Cfk2GcO1Q7s

Jay Cutler 2013 Comeback Chest Workout Gold's Gym Jay Cutler Training Chest At Golds Gym 2013

Unconventional vegetarian sources of protein

If, like a lot of us you are vegetarian and find it difficult to get your required protein intake of at least 1 gm protein per gm of lean body weight, here are a few out of the way sources to help you bridge the gap:

1. Guava (1 Cup): About 4.21g of Protein
Guavas are one of the healthiest foods that you’re probably not eating. In just one cup, you get 4 grams of protein, 9 grams of fiber, and more than 3 times the vitamin C of a large orange. This tropical fruit is also rich in lycopene, an important phytonutrient that’s linked to a decreased risk of cancer, cardiovascular disease, and even hypertension. To pick the perfect guava, first test for ripeness. If your fingernail can easily slide through the skin, you’re good to go. To eat, just wash off and devour, skin and all (even the seeds are edible)! Guavas are also an excellent addition to fruit salads or paired with ice cream. And if you love a sweet and salty combo, try sprinkling guava with salt and pepper or dipping it into soy sauce.

2. Cooked Quinoa (½ Cup): About 4g of Protein
A “pseudocereal,” quinoa is actually not a grain at all (it belongs to the same family as leafy vegetables like spinach and Swiss chard), but it looks like one and has similar uses. Quinoa provides fiber, vitamins, minerals, and you guessed it, protein. With about 4 grams of protein per half-cup, cooked quinoa is one of the most protein-rich whole carbs you can eat. What’s more, quinoa is considered a complete protein—meaning it provides all essential amino acids. Using a 1:2 ratio of dry quinoa to water or broth, you can easily whip up some quinoa and store it in the fridge to use all week long. It works great as a rice or pasta substitute, in place of your morning oatmeal, or as a delicious side dish mixed with vegetables, nuts, cheese, or fruit.

3. Regular Quick Oats (½ c Dry or 1 Cup Cooked): About 5.33g of Protein
Oats pack a big nutritional punch. As a whole grain, they’re an excellent source of complex carbohydrates, making them a perfect “energy” food. But they also contain a surprising amount of protein. In fact, a cup of cooked oatmeal has more than 5 grams of protein. And if you’re looking for dairy alternatives, try oat-based options as they contain more protein than many grain-based non-dairy beverages. For example, Pacific Organic Oat non-dairy beverage is rich and creamy and packs in 4g of protein per cup.

4. Baked Potato (1 large): About 6.28g of Protein
Potatoes have more to offer than most people expect. They are not just carbs – a large potato has about 6 grams of protein. One medium potato contains more vitamin C than a tomato and more potassium than a large banana! Be sure to eat the skins for extra fiber and B vitamins. Potatoes are perfect as a side or main dish. Try a low-calorie, vinegar-based potato salad, bake your own fries or make mashed potatoes with low-sodium chicken broth. If you’re having a baked potato as a main dish, keep calories under control by loading up with healthy veggies like spinach.

5. Wheat Germ (2 Tbsp): About 3.33g of Protein
If you’re looking for an easy way to boost protein in your diet, look no further than wheat germ. The “germ” of the wheat kernel is the most nutrient-dense part of the wheat plant, and contains more than 3 grams of protein in just two tablespoons. In addition to being a sound source of protein, wheat germ is rich in fiber, potassium, minerals, and important B vitamins like folate, thiamin and vitamin B6. It also provides vitamin E, a powerful antioxidant. Try adding wheat germ to your baked goods or mix them into breadcrumbs. Your taste buds won’t notice but your body will thank you for the extra protein. For some extra texture, sprinkle some on yogurt, cereal, or oatmeal.

6. Cooked Chickpeas (½ Cup): About 5.90g of Protein
The chickpea, or Channa provides 6 grams of protein in every half cup. Chickpeas are an affordable protein source for anyone looking to avoid eating meat. They’re loaded with fiber, and adding them to your diet can help lower cholesterol levels and decrease your risk of coronary heart disease. Toss whole chickpeas in salads, soups, or curries, roast them for a crunchy snack, add lemon and onions for a midday meal.

7. Pistachios (2 tbsp): About 6g of Protein
You might think that all nuts contain protein in roughly equal amounts, however not all nuts are the same. Pistachios have 6 grams of protein per serving, more than most other tree nuts..They’re also a good source of fiber. Some dieters believe they should avoid eating nuts because of the high fat and calorie counts, however, frequent nut‐eaters have been found to be thinner and have less abdominal fat compared to those who don’t regularly eat nuts. In addition, snacking on a handful of nuts is one of the best ways to satisfy a craving for something savory and crunchy. When eating in-shell pistachios people tend to consume less, because the de-shelling process slows them down.