Burn It Baby

I’d say this article is rather close to my training philosophy. It’s a worthy read.

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How To Lose Fat Without Losing Muscle… Burn Fat,
NOT Muscle

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Coconut Dusted Chicken Fried Steak

Seriously though… the chicken fried steak I made this weekend was amazing. I experimented using organic buckwheat and coconut flour to dust the steaks and coconut oil to cook them. This tasty idea is a keeper.

4th’s Meat Treat

•••| After deadlifting, I need to eat meat! I cooked up some basil and cherry tomato pork to take to my sista’s place. The concoction was well recieved! |•••

Top 10 Superfoods to Build Muscle

Excellent workout today! After that I hit up this sesame orange chicken at Whole Foods. It was delish!

Read more about The Top 10 Superfoods to Build Muscle.

•••••| Y U M M Y |•••••

Always Eating

My New Diet

Coconut Flour Protein Cups

It’s back to career world tomorrow, but I’ve been hard at work over the last week in the gym. Today I prepared my breakfast for the rest of the week. I also shrugged the heaviest barbell (110 lbs) for 12! Reps baby!! Made each of these bad boys with a tablespoon of potatoes (next time I’ll use sweet potatoes), two egg whites and a thin, organic, coconut flour crust. I’ll eat three each morning through Friday. They came out delish! This is actually my own recipe because I just make shit up, but here are four good recipes from Bodybuilding.com.

Loco For Coco: 4 Healthy Coconut Recipes

Oily Goodness

••Pre-blend pic of my concoction. This shake had almond milk, frozen blueberries, flaxseed oil, 40gz of protein, and ice. I need a new Bullet though!••

Twice a week, I’ve been putting two tablespoons of cold pressed flaxseed oil into my protein shakes. The Omega-3’s support heart health, as well as healthy skin, hair and nails. I don’t think it’s a supplement for daily consumption, but it’s good to take on deadlift day because it assists in the transmission of nerve impulses. That’s the main reason I’ve been using the oil on the day my CNS is severely tapped (especially since I moved dead day from the weekend to the work week to focus on bench and squat). The oil also helps recuperate my joints. Read more about flaxseed oil.

••Whole Foods makes good, cold pressed flaxseed oil that you need to keep refrigerated.••

High Pro: Chimichanga Cheat

•• Today's Chimichanga cheat on chest day with 5 egg whites, one yolk, ham and blue cheese.••

Eat More Protein

Eat More Protein To Build Muscle And Lose Weight (Article originally posted on Gymaholic)

Anti-pasta?

Yes… Because it isn’t really pasta!! I have to say that you will never even miss the flour noodles. This was made with 98% lean ground beef and zucchini noodles.

Kick Sum mAss: Lime is Fine

Yesterday, I moved up on deads. Yeah!!! Let’s see how I do on chest this week. Last week, my chest felt strong. For breakfast… Purple potatoes drizzled  with fresh squeezed lime juice then topped with a 5 egg white asparagus scramble.
Purple Potatoes Nutrition Facts on LIVESTRONG.com.

Kick Sum mAss: Cinnamon Raisin French Toast

It’s deadlift day! Yeah!!!! For breakfast… French toast made with Ezekiel 4:9 Cinnamon Raisin bread. It is a flourless, low glycemic, sprouted whole grain bread that is also a complete protein. The French toast had one tablespoon of peanut butter, a teaspoon of cinnamon, ¼ of a cup of vanilla almond/cashew milk, a teaspoon of Madagascar pure vanilla extract and 5 egg whites. Topped with ¼ of a cup of orange marmalade syrup. Delish!!!

2016: The Fire~ Part 2

So what happend to me that’s worth mentioning during my last 8 days of 2015 and my first 6 days of 2016? I am always so thankful for the gym because a couple of days before Christmas, I had two very hard days. I actually went back to my natural eye color (ditched green) and contemplated dying my hair pitch black. I can’t afford to have my emotions get the best of me when what really deserves to get the best of me is the iron. So what did I do? I used the energy that I discovered was being wasted to make gains.

••On December 24, 2015... My Christmas gift from Amanda made its first appearance in Mandrill's Gym.••

On December 24th, I was extremely enraged in the gym. My heart was filled with fire and I could feel the flames scorching my eyes. That afternoon, Yolanda randomly asked me if I was mad at her. I wasn’t mad at her. People frequently think I’m mad at them in the gym, but I’m usually not mad at all. Call it driven. Call it serious. That particular day…call it fury or enflamed. After I killed squats, I reassured Yolanda that my fire had nothing to do with her. I literally couldn’t walk after that squat session until at least the 28th.

••On one of the last days of 2015, I made some fake "shake and bake" with whole almond meal. It was healthy, organic and delish!••

On Christmas Day, I almost stayed in bed. I figured maybe I should… I didn’t feel good after all. Thank God for my challenging nephew. He had slept over and was shocked to hear about the potential rest day. He was like “Ooooo… I thought you were hard core?” He made so much noise about the potential rest day that I changed my mind and hit it up. Yes… on Christmas Day!! Like I said… Thank God for my challenging nephew who kept my ass in check that day. I went in and straight murdered my shoulders and TRAPS while everyone else’s kept shrinking.

••Been loving my new Oso Elite Collars. Since I've been on fire, I thought about ordering red ones that were custom engraved with "she devil," but went with purple (which I know some people HATE) and my name.••

For years I’ve been able to bench a plate on the Smith. It’s been at least a year since I cut the Smith completely out of my workouts with the exception of standing calve raises. Being enflamed helped me get a 35 free weight for a strong 12 reps and a plate for a strong 6 reps. The owner of my gym is there working from like 6:00am until like 9:00pm, so I questioned him about female strength. I wanted to know how many woman he’s seen bench a plate. Looks like there are four of of us and most of them can only get it for 3… so…

••Ohhhhh.... Yeah... Now that's what I'm talking 'bout. Wish I had a good pic of me wearing my long Deadpool socks. I guess red will be my color in 2016. #fire••

On the second day of the new year, it was Deadpool and deadlifts. I’m inching closer to a 205 deadlift. I scored an awesome Deadpool outfit and I deadlifted 185 for 6 reps. My goal for the first quarter of 2016 is to lockout 205 for 3. I have a strong back and I want to continue to develop my strength. Before Christmas, I was struggling, but pulling the whole stack for facepulls. The fire helped me pull the stack (200 lbs) like nothing. I hit that shit for reps of 15 easily.

••It's Deadpool Bitchez!! He's a lifelong member of the NRA (Never Real Anyway).••

I guarantee that 2016 will see a side of me that has never been completely revealed. I will fan the flames, feed the rage, engage the heat, and welcome the smoke. Fire is a precious thing. Lesson of 2015… Fire should always be used to burn those things which are worthy of your time and energy. Or… If you feel so inclined, as firefighters do, it may suit you better to pour a big ass bucket of water on your fire and simply put that shit out. It is easier for those who are scared to get burned, but not me, I breathe fire bitchez.

Kick Sum mAss: Pre-workout Cheat

••5 egg whites, hash browns and bacon- Yum! Deadlift day!••