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Ingredients Needed:

  • 6 slices P28 High-Protein Bread
  • 6 ounces Muenster Cheese
  • 1 package Blackberries
  • 1 teaspoon Lemon juice
  • 1 teaspoon Thyme
  • 1 teaspoon Butter


  • Smash the blackberries in a bowl.
  • Add lemon juice and thyme. Mix.
  • Slice the Muenster.
  • Build your sandwich – blackberry mix on one side, cheese on the other.
  • Butter each outside of the sandwich.
  • Grill over medium low heat on the stove.

Now available in store! A little background on this company though…




speed x3 test

Lecheek Nutrition Speed X3 Test comes in 40 servings, each scoop is equal to 8.3 grams of a proprietary blend of ingredients. Coming in three flavors, all of which are enjoyable according to user reviews. Grape seems to be rated the highest out of the three and would be a good choice for a enjoyable experience.

Lecheek Nutrition Speed X3 Test is formulated to help naturally boost testosterone levels for a short period of time. As you will notice, the formula contains, D-Aspartic Acid. D-Aspartic Acid is an amino acid regulator of testosterone synthesis which will increase testosterone levels slighty.

For maximum benefits and results while supplementing Lecheek Nutrition Speed X3 Test, take 1 serving, which is the equivalent of 1 scoop in 12-16oz of water 30-40 minutes before every workout. A measuring tool will come with the product, a scooper will be inside of the canister. Use this tool to accurately measure out 1 leveled scoop.

You will start to feel and notice benefits almost immediately. Results may vary, but expect to see an increase in strength, muscular endurance, power out-put, energy, mental focus, and a reduction in fatigue. You will have elevated testosterone levels that will last for about a week and a half before testosterone returns to normal afterward. In the long term expect the building of more lean muscle mass and a reduction in overall body fat.

Lecheek Nutrition Speed X3 Test also comes with a few side-effects. Sleeplessness may be the main issue with this pre-workout supplement. To avoid this, try not to take this product 4hrs before your normal sleeping time, the caffeine content may affect your sleep quality. Since the company chose to hide the dosages of the the ingredients, you won’t be able to tell how much caffeine you’re taking, be cautious of stacking this pre-workout with other supplements containing stimulants.

Overall, Lecheek Nutrition Speed X3 will be a rather enjoyable pre-workout supplement. The taste, mix-ability, and flavors are all quite enjoyable which makes supplementation easy. However, the testosterone boosting effects will only last 1-2 weeks before returning to normal.


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To continue to grow, your muscles need to be challenged in different ways. One way to vary the stimulus you place on a muscle is to change the “lifting tempo,” or the speed with which you do a rep. You’re probably familiar with super-slow training where you reduce the speed or tempo of a rep to maximize the time the muscle is under tension. At the other end of the spectrum, you can increase the speed and make the movement faster and more explosive, thereby stimulating the muscle in a different way. What role does rep speed play in muscle gains and is one rep speed more effective than another?

What Rep Tempo is Best for Strength and Muscle Hypertrophy?

According to one small study, fast rep speeds may be more effective for building strength than slow reps. In this study a group of young males did 4 sets of bench press, completing 12 reps with each set. One group used a fast rep tempo, completing each rep in 1.5 seconds, while the other used a slow rep speed, finishing a rep in 6 seconds. At the completion of the study, researchers measured one-rep max on the bench press exercise and compared them to values measured before training. How did they fare? Participants who used a fast rep tempo experienced greater strength gains than those who used a slow one – not surprising since a fast rep tempo maximizes recruitment of fast-twitch fibers, those optimized for strength and power.

What about muscle hypertrophy? What’s most important for muscle growth is exposing muscles to progressive overload AND maximizing time under tension. With high-velocity reps, your muscles spend less total time under tension compared to when you slow down the speed of your reps. Because you’re moving the weight quickly and using more momentum, you can use more resistance. This is beneficial for developing strength, but it also comes with a price – less time under tension due to the speed of the movement. For this reason, a fast rep speed works well for developing strength and for increasing power – but slow rep speeds are better for muscle hypertrophy.

 Varying the Rep Speed

As you might have guessed, there isn’t a right or wrong rep speed. The rep speed you use will depend upon your short-term and long-term goals. If your primary goal is to become stronger, become more powerful or improve your performance in sports that involve power, fast rep speeds will help you accomplish that. If muscle hypertrophy is your main goal, average rep speed and super-slow training maximizes the time your muscles spend under tension, giving your muscles a strong stimulus to grow. Fortunately, you don’t have to choose between the two. Alternating rep speeds, by doing slow reps during one training cycle and fast, explosive reps during another cycle, will help you avoid a plateau.
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Wanna HIIT It?

in Fitness Blogging

With many having competition prep seeming to be right around the corner (about few weeks away!), I’ve started to *think* about cardio. It’s going to be added as a tool for weight loss, but will be used strategically.

I actually enjoy cardio. Blame it on the years of cardio activity I’ve done in the past, but I really do like it – getting sweaty always makes me feel like I’ve accomplished something. However, there are better forms of cardio you can do to reach your goals without burning yourself out – our goal during prep is to lose body fat while maintaining as much muscle mass as possible.

Cardio burns through calories, which is what you’re looking for when trying to lose weight. However, logging hours and hours on a treadmill each week isn’t going to help you in the long run (no pun intended). Pounding away on these machines will flood your body with inflammatory hormones, spark your hunger for the rest of the day, and potentially erase any strength training gains you’ve made, not to mention the stress on your joints!

hiit-for-weight-loss [click to continue…]


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