Magic Spoon w/ Code: "WILL"
magicspoon.com/will

An updated diet and training video! Hope you enjoy. Thanks for watching!

My Workout Routine:

Day 1- Shoulders/Legs/Triceps
A.) Squat (work up to 2 top sets of 6-8 reps)
B.) Seated Shoulder Press (work up to 2 top sets of 10-12 reps)
C.) DB Split Squat 3x12-15
D.) Incline Bench Lateral Raise 4x12-15 *Add in a drop set if you feel like it
E1.) Romanian Deadlift 3x10-12
E2.) Reverse DB Fly 3x12-15
F.) Tricep Pushdown 3x10-12 *Add in a drop set


Day 2- Chest/Back/Biceps
A.) Bench Press (work up to 2 top sets of 6-8 reps)
B.) Weighted Neutral Grip Pull-up (work up to 2 top sets of 6-8 reps)
C.) Weighted Dips 3x10-12
D.) DB Chest Supported Row 3x10-12
E1.) Chest Fly Movement of choice 3x12-15
E2.) Barbell Curl 4x10


Day 3- Shoulders/Legs/Triceps
A.) Standing Press (work up to 2 top sets of 6-8 reps)
B.) Hack Squat (work up to 2 top sets of 10-12 reps)
C.) Lateral Raise of Choice 3x10-12 *Add in a drop set
D.) Leg Press 3x12-15
E1.) Upright Row 3x10
E2.) Lying Hamstring Curl 15,12,10
F.) Overhead Tricep Extension 2-3x12-15


Day 4- Chest/Back/Biceps
A.) Incline Pause Bench Press (work up to 2 top sets of 6-8 reps)
B.) T-Bar Row (work up to 2 top sets of 10-12 reps)
C.) Flat DB Press 3x10-12
D.) Lat Pulldown 3x10-12
E1.) Chest Supported Row 3x12-15
E2.) Incline Curl 3x12-15




My Recipes:

Baked Apples!
- 2 Apples
- 1 Tbs Raisins
- 2 tsp butter
- 1 tsp cinnamon
- 1/4 tsp nutmeg (optional)
- 2tbs Brown sugar swerve
- Boiling water

**Core out your apples making a big enough hole to fit your filling
** Mix together brown sugar, nutmeg, cinnamon and raisins
** Place sugar mixture into the apple holes then add tsp of butter on top of each apple
** Pour a shallow layer of boiling water at the bottom of the pan so the apples don't stick
** Bake @400 for 30-40 (don't want them to be too mushy)




TEXMEX Chicken!
- 16oz chicken
- 2 zucchini diced
- 1 cup fresh or frozen corn
- 1 can (14oz) drained and rinsed black beans
- 1 can (14oz) Diced tomatoes
- 1 onion
- 1 bell pepper
- Garlic to taste
- 1 Tbs cumin
- 2 tsp taco seasoning
- Cilantro, salt and pepper to taste

**Sautee down onion, bell pepper and garlic until translucent
** Add chicken breast to one side of the pan and season with half the cumin, salt and pepper
** Once chicken is almost cooked, add in your zucchini, corn, beans, diced tomatoes, taco seasoning, remaining cumin and salt and pepper
** Mix everything until evenly combined then let simmer for 10-15 minutes
** Top with tex mex cheese and broil in the oven until golden brown
** Add cilantro on top!



TOFU w/ Thai Peanut Sauce!

Tofu:
- 1 Block Extra Firm Tofu (Liquid removed)
- 1 Tbs Soy Sauce
- 1 Tbs Cornstarch
- Cooking spray

** Dice tofu into bite size chunks then toss with other ingredients
** Place on pan and bake in oven @400 for 25-30 minutes

Thai Peanut Sauce:
- 2tbs soy sauce
- 1tbs rice wine vinegar
- 1tsp minced garlic
- 6tbs PB2 + 3tbs water
- 1/4 cup nut milk
- 1tsp chili paste (can use sriracha)

**Combine all ingredients until smooth


BARE PERFORMANCE NUTRITION SUPPS- CODE 'TENNY'
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SHOP GYMSHARK 🦈 -
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SHOP KINO CLOTHING- CODE 'TENNY15'
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SHOP BETTER BODY EQUIPMENT W/ CODE: WILL10
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INSTAGRAM- [ Ссылка ]
MY WEBSITE: [ Ссылка ]


#diet #healthyrecipes #routine

Today's Topics: My cutting diet & routine, healthy recipes, leg workout, vegan recipe, baked apple, cardio, what i eat in a day, full day of eating, bodybuilding

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