Low Calorie/High Protein Pita Pizzas

This is one of my favorite things to eat. It’s low calorie, high protein, and super easy to make! I used to make them ALL the time when I was living in a dorm at Des Moines Metro Opera.

This low calorie pizza requires very specific ingredients in order to keep the macros so friendly. The only difficult ingredient to acquire might be Joseph’s Oat Bran and Whole Wheat Pitas. However, if you’re near a Walmart, chances are high that you can find some there! This recipe shows you how to make 4 Mini Pita Pizzas.

Ingredients:

4 Joseph’s Mini Pitas (50 calories each)

16–17 Hormel Turkey Pepperonis

1 String Cheese

⅛ cup of Prego (light) Marinara

 

Directions:

  1. Lay out 4 Pitas and place 1–2 tablespoons of Prego (light) marinara in each pita.
  2. Place 4–5 Turkey Pepperonis on each pita
  3. Cut the string cheese, or peel the string cheese and divide it evenly between the 4 pitas.
  4. Place pitas onto a cookie sheet, place into a preheated oven or toaster oven.
  5. Cook to desired crispness or until cheese appears “melty.”

 

Macros for 1 Mini Pita Pizza with 4 Pepperonis, and 1/4th string cheese

Calories: 88

Protein: 9 grams

Carbs: 8 grams

Fat: 3 grams

 

Give these a try and I promise that you won’t be disappointed. You can also switch things out to make it your own. Different cheeses, different sauces, or even different meats! If you try it and like it, let me know on my social media: @TheOperaBro

Kasey Yeargain AKA The Opera Bro

OperaBroTraining.com

Posted on June 27, 2017 and filed under Recipes, Books, Tutorials.

Giant Healthy Strawberry Smoothie

If you’re a fan of fruits and veggies I strongly suggest that you invest in a freezer and frozen veggies. This is much better for storage and convenience and will end up saving you a lot of money. Plus there is nothing more disappointing than wanting to eat some delicious strawberries and you pull a tray of it from the fridge only to discover that half of it is covered in mold. Also, frozen fruit is far superior for making smoothies, which should become a large part of your life from now on. Not only are they delicious and filling, but they are simple to make. Here is a strawberry smoothie/gelato that I love. And by love, I mean I made this every day for 5 months straight. It’s that good.

Ingredients:

Frozen Strawberries (2-5 cups)

Greek Yogurt (1-2 Cups)

Stevia (To Taste)

 

Directions:

  1. Blend 1-2 Cups Greek Yogurt with stevia (sweeten to taste)

  2. Slowly add the amount of frozen strawberries you’d like until it reaches the consistency you desire.

More Strawberries = Thicker/Ice cream like consistency

Less Strawberries = Lighter/Smoothie like consistency

 

For a delightful, sweeter finish, add fat free whip cream on top.

 

Macros for Smoothie that contains: 1 Cup Greek Yogurt/2 Cups Frozen Strawberries

Calories: 220 Calories

Protein: 23 grams

Carb: 35 grams

Fat: 0 Grams

Fiber: 6 grams

 

This recipe is the perfect way to hit a protein/fiber goal while not wrecking your calorie balance. And on a hot day it will make your insides feel like it took a nap in an ice machine while everyone else looks like they fell asleep in the sun. And you can easily fill half a blender and all of your belly with this much food. Game, set, match.

You can get The Opera Bro Guide to Flexible Dieting in audio form!

Kasey Yeargain

AKA

The Opera Bro

OperaBroTraining.com

Posted on June 23, 2017 and filed under Recipes.

(Broast) — Bro French Toast

I’m constantly trying to find creative ways to get in more protein. Protein powders do the job, but the taste gets boring and redundant. And sometimes when you’re eating chicken you just wish it was something different. Something like pancakes, waffles, or even french toast

Full Discretion: I did not come up with this recipe. I saw it on a Youtube video a while ago and it has become a staple in my diet ever since. 

 

Ingredients:

3 Pieces of Toast

2–3 Whole Eggs

3–6 Egg Whites

Cinnamon to taste

Stevia to taste

Sugar Free Syrup

 

Directions:

  1. Thoroughly Coat a large pan or a deep skillet with a zero calorie spray (especially the sides), I prefer canola oil.
  2. Place Three pieces of bread evenly in a triangle fashion in the pan.
  3. In a separate bowl, whip up the whole eggs and egg whites until they are a smooth consistency.
  4. Add Cinnamon and Stevia and then mix thoroughly once more.
  5. Pour contents of bowl over the bread in the pan and place a lid over the top of the pan.
  6. Cook on stove on medium to low heat until there isn’t any liquid moving on top.
  7. With a spatula, carefully flip the now large piece of toast on to the uncooked side.
  8. I prefer to have one side crispy and one side with a fluffier egg like consistency, but cook both sides to your desired consistency.
  9. Flip onto a plate, spray some “I can’t believe it’s not butter” on that sucker, warm up some sugar free syrup and enjoy you lucky S.O.B.

 

Macros for Broast with 2 whole eggs, 3 egg whites, 3 pieces of Toast, ½ cup of Sugar free syrup:

 

Calories: 375

Protein: 34 grams

Carb: 50 grams

Fat: 11 grams

Fiber: 9 grams

 

Obviously different brands and types of bread and syrup and going to alter these macros. These macros are calculated with these nutritional facts. You can switch them out for whatever you like, just make it work with your macros.

Bread: Nature’s Own Wheat Enriched 40 Calorie Per Slice

Sugar Free Syrup: Hungry Jack Sugar Free Syrup

Give this recipe a try and let me know what you think of it on my Instagram or FaceBook: @TheOperaBro

 

Kasey Yeargain

AKA

The Opera Bro

 

OperaBroTraining.com

Posted on June 20, 2017 and filed under Recipes.

A Root Beer Float that won’t wreck your gains!

I love root beer and I love ice cream. So, DUH, I love root beer floats. But, when you make them, they’re generally not helping your physique goals. However, if you’ve read my post about Halo Top Ice Cream, you know it tastes great and can work WITH your diet.

So, with the help of Halo Top Ice Cream we can make one of my favorite desserts without drinking 1000 calories! And, it’s super simple...

Ingredients:

Diet Root Beer

Mint Chip Halo Top Ice Cream

 

Directions:

  1. Scoop Mint Chip Halo Top Ice Cream into a glass.

  2. Pour Diet Root Beer over the top of the ice cream.

  3. Enjoy!

 

If you like to eat big, you can have the whole pint with diet root beer with little caloric consequence.

 

Nutritional Facts (For the Whole Pint)

Calories: 240

Fat: 8 grams

Carbs: 56 grams

Protein: 20 grams

 

OR, you can share with a friend if you just want something sweet after your dinner!

 

Nutritional Facts (For the 1/2 Pint)

Calories: 120

Fat: 4 grams

Carbs: 28 grams

Protein: 10 grams

Give this a taste and let me know what you think! And, follow @TheOperaBro on Instagram for other Training and Nutrition tips!

 

Kasey Yeargain

AKA

The Opera Bro

Healthy Ice Cream? - Reviews of all the Halo Top Ice Cream Flavors - Top 10 Ranking

Halo Top Creamery is an exceptional company. Most ice creameries make ice cream without any thought of the population that wants it the most: people who are dieting. And the companies that do make “diet ice cream” have done so at the cost of taste. Most people can agree that diet ice cream sounds horrible. Halo Top Creamery agreed with this sentiment and created an ice cream that can work with your diet, not against it.

If you follow flexible dieting (also know as “If It Fits Your Macros” - IIFYM) then your goals are getting in adequate protein, fiber, and as long as you’ve hit your prescribed macro-nutrients, then you can stay on your diet eating whatever you’d like.

However, most (non diet) ice creams have too much fat and too many carbs to fit in more than a couple of (weighed out) scoops. And if you want to get a small pint of ice cream, it takes every bit of your willpower to not eat the whole pint.

Well those days are OVER!

Halo Top not only is High Protein, High Fiber, Low-Calorie, Low-Sugar, but it actually tastes good. I know, it sounds too good to be true, but it really does taste great! And unlike most ice creams, you feel full and satisfied (not bloated or disgusting) after you’ve eaten the whole pint.

I've taken upon myself to taste, review and rank every flavor of Halo Top ice cream. All of my reviews can be seen by themselves on my Instagram: @TheOperaBro

 

The Flavors:

Vanilla Bean

Chocolate

Lemon Cake

Strawberry

Mint Chip

Chocolate Mocha Chip

Birthday Cake

Chocolate Chip Cookie Dough

Peanut Butter Cup

Cookies and Cream

Sea Salt Caramel

S’mores

Pistachio

Oatmeal Cookies

Chocolate Almond Crunch

Black Cherry

Red Velvet

 

Vanilla Bean

Photo Jun 15, 2 43 27 PM.jpg

Nutritional Facts (For the Whole Pint)

Calories: 240

Fat: 8 grams

Carbs: 52 grams

Protein: 20 grams

Vanilla is generally where full fat, full sugar ice creams show their “stuff.” Great brands of ice cream brag about their ingredients and use vanilla as the showcase of their baseline. Halo Top can’t beat most ice creams in this realm because they just don’t have enough fat and carbs. But Halo Top still holds it’s own, it’s creamy, sweet and very low in calories. I think this flavor is the absolute best if you want to use it for a sundae or a float.

 

Chocolate

Nutritional Facts (For the Whole Pint)

Calories: 280

Fat: 10 grams

Carbs: 48 grams

Protein: 20 grams

Chocolate is very similar to vanilla in that when it’s resting on it’s own you know you’re not getting it’s full fat, full sugar counterpart. But, it sure as hell doesn’t taste bad. It’s smooth and chocolatey without tasting icy or chalky. It has a touch more fat than vanilla, which does bring out more of the chocolate flavor and is worth the 40 extra calories.

 

Lemon Cake

Nutritional Facts (For the Whole Pint)

Calories: 240

Fat: 8 grams

Carbs: 52 grams

Protein: 20 grams

Lemon Cake is the first of the Halo Flavors that really stands on it’s own. It reminds me of one of my favorite desserts: The Lemon Passion Cake from Macaroni Grill. Don’t let the lemon in the name lead you astray, it’s not a sorbet flavor. It only has a hint of lemon and tastes more like a cake drenched in cream. I was prepared to not like Lemon Cake, but it turned out to be one of my favorites.

 

Strawberry

Nutritional Facts (For the Whole Pint)

Calories: 280

Fat: 8 grams

Carbs: 56 grams

Protein: 20 grams

Strawberry is good. It’s not amazing, not phenomenal, but by no means is it bad. The strawberry flavor is subtle. And it would definitely be improved if they had little bits of strawberries, but alas the lack of texture differentiation leaves room for improvement. The way to really sell this flavor is by taking scoops of strawberry, chocolate, and vanilla bean and making a classic neapolitan banana split!

 

Mint Chip

Nutritional Facts (For the Whole Pint)

Calories: 240

Fat: 8 grams

Carbs: 56 grams

Protein: 20 grams

Mint Chip is one of my original favorites. It’s spot on with the minty, chocolate flavor and the added chips give it the perfect amount of crunch texture in every bite. It’s by far my favorite 240 calorie Halo Top pints. I plan on making a shake with mint chip in the near future!

 

Chocolate Mocha Chip

Nutritional Facts (For the Whole Pint)

Calories: 320

Fat: 12 grams

Carbs: 56 grams

Protein: 24 grams

Chocolate Mocha Chip is particularly delicious. It had that deep chocolate flavor, very smooth and sweet like a light dark chocolate. For this one I definitely recommend letting it melt even more than usual before digging in. The flavors pop much more when it's a little melty. My only complaint is that there wasn't enough texture. Not nearly enough chips to make the flavors POP! But, overall, a delightful choice, much smoother and sweeter than the regular chocolate flavor.

 

Birthday Cake

Nutritional Facts (For the Whole Pint)

Calories: 280

Fat: 8 grams

Carbs: 56 grams

Protein: 20 grams

When most people imagine Birthday Cake they picture frosting flavored ice cream with oodles of sprinkles and polka dot candies. If this is what you need in a Birthday Cake you won’t be pleased. However, Birthday Cake does have the sweet, vanilla cream flavor and bits of polka dot candies all through it. It’s an imitation of sorts, but it does serve the original.

 

Chocolate Chip Cookie Dough

Nutritional Facts (For the Whole Pint)

Calories: 360

Fat: 12 grams

Carbs: 64 grams

Protein: 20 grams

if you love the flavor of cookie dough ice cream, it definitely gets that spot on. It has the traditional creamy, halo top texture, but includes tiny chunks of cookie dough. The chunks are real cookie dough, which is why the calorie count is higher than most halo tops. My only complaint is that I wish they had more dough chunks! Otherwise, it's a great choice!

 

Peanut Butter Cup

Nutritional Facts (For the Whole Pint)

Calories: 320

Fat: 12 grams

Carbs: 56 grams

Protein: 20 grams

Peanut Butter Cup is another instance where it’s good, not stellar, but is by no means bad. The problem is that most full fat, full sugar peanut butter cup ice cream flavors are amazing. It’s hard to create the same experience without all of those variables. That being said, it’s still really good. It nails the peanut butter flavor and has the crunchy peanut butter cups throughout. And for 320 calories a pint it will get the job done without wrecking your diet!

 

Cookies and Cream

Nutritional Facts (For the Whole Pint)

Calories: 320

Fat: 10 grams

Carbs: 64 grams

Protein: 20 grams

Cookies and cream is a solid flavor. I had worries about it after trying the Birthday cake flavor. I thought perhaps it would have too much cream and not enough cookies. But I was delightfully surprised when I opened the pint. It has the crunchy specs of cookie throughout the ice cream, so each bite has a great cookie to cream ratio. Now, this is not an Oreo flavor, so it doesn’t taste like that crazy sweet filling, but it has the classic cookies and cream sweet and crunchy.

 

Sea Salt Caramel

Nutritional Facts (For the Whole Pint)

Calories: 320

Fat: 8 grams

Carbs: 60 grams

Protein: 20 grams

Sea Salt Caramel is interesting. It’s hard to capture this particular flavor without a bunch of added caramel sugar and salt crisps. Now, there are strands of caramel strewn about the ice cream but not enough to really set it above the curve. It’s still smooth, sweet, and delicious, but it doesn’t set the standard.

 

S’mores

Nutritional Facts (For the Whole Pint)

Calories: 320

Fat: 10 grams

Carbs: 64 grams

Protein: 20 grams

S’mores is a very popular flavor nowadays. I see a lot of cookies, ice creams, and other edibles (like pop tarts) that are trying to recreate the legendary fireside snack. Some do it better than others. S'mores is filled with crunchy bits that remind me of the crispy graham cracker, but the taste to me resembles almost more of a tiramisu flavor. That being said, It's absolutely delicious, and the texture is the best of all the halo top ice creams.

 

Pistachio

Nutritional Facts (For the Whole Pint)

Calories: 240

Fat: 8 grams

Carbs: 52 grams

Protein: 20 grams

The color is so green. It looks like a shamrock shake from McDonalds. When I opened the pint I thought I was going to be eating something that tasted like hulk poo. But, I was VERY happy to find that it didn’t taste like poo. In fact it tasted the opposite. It tasted great. They nailed the pistachio flavor, the texture is silky smooth, and I think it would be awesome to use in a shake recipe.

 

Oatmeal Cookies

Nutritional Facts (For the Whole Pint)

Calories: 280

Fat: 8 grams

Carbs: 56 grams

Protein: 20 grams

Generally when I think of Oatmeal cookies I think I’m getting the runner up to the superior cookie choice (chocolate chip.) But Halo Top comes through again. Along with the creamy texture of the ice cream comes bits of real oatmeal throughout. The cream is sweet with a touch of cinnamon and the real oats give it a nice texture overall.

 

Chocolate Almond Crunch

Nutritional Facts (For the Whole Pint)

Calories: 320

Fat: 12 grams

Carbs: 52 grams

Protein: 24 grams

Chocolate Almond Crunch has the best (and please forgive this terminology) “mouth feel.” It’s one of the flavors that you completely forget is a “Healthier option” ice cream. It doesn’t feel as if it’s lacking at all. I love the flavor and the creamy ice cream, but my favorite distinction is the crunchy texture that makes the flavor really pop! And for 280 calories it really splits the difference between the higher calorie flavors and the lower calorie flavors!

 

Black Cherry

Nutritional Facts (For the Whole Pint)

Calories: 280

Fat: 8 grams

Carbs: 48 grams

Protein: 20 grams

Black Cherry is exquisite. It reminds me of black forest cake in ice cream form. The chocolate is rich and smooth and it’s excellently paired with real chunks of cherries. The pint has great cherry distribution throughout. The cherries aren’t the only thing that sell this ice cream, the flavor alone is great. But the cherries take this ice cream to legendary status.

 

Red Velvet

Nutritional Facts (For the Whole Pint)

Calories: 360

Fat: 12 grams

Carbs: 64 grams

Protein: 20 grams

Red Velvet is very comparable to Black Cherry, just switch out the cherries with red velvet cake. Like the cookie dough flavor it has chunks of red velvet dough throughout. The change of texture is much appreciated and it matches the smoothness and creaminess of the sweet ice cream.

 

So, now that you’ve seen all the flavors. Here is the top 10 list...

Top 10 Halo Top Flavors

  1. Chocolate Almond Crunch

  2. Mint Chip

  3. S’mores

  4. Red Velvet

  5. Cookies and Cream

  6. Oatmeal Cookie

  7. Black Cherry

  8. Pistachio

  9. Lemon Cake

  10. Chocolate Mocha Chip

 

That’s the List! Do you agree? Do you disagree? Let me know in the comments below! And if you’re a fan of Halo Top, what flavors do you wish they’d make? I personally hope that they make the following three flavors:

 

  • Rocky Road

  • Bunny Tracks

  • Fudge Brownie

 

Kasey Yeargain

AKA

The Opera Bro

Seated Curl Bar French Press

Carly always makes fun of the names of these goofy exercises. Hey, I didn't invent them! The French Press is an excellent tricep exercise. It's also a great way to make coffee!

Tips: keep your elbows pinned close to your head, don't let them flail to the sides. Keep the movement controlled and really focus on getting the stretch at the bottom of the lift and less on the lockout at the top. It's not a Shoulder Press!

Doing this exercise seated keeps it focused on the control of the movement and leaves momentum out of the equation.

Just another #toolfromatoolbag

www.OperaBroTraining.com

Posted on April 12, 2017 and filed under Tutorials.

Single Leg Leg Press

I prefer to do single Leg Leg Presses over using both legs. This is mostly due to the length of my legs, it's more difficult for me to get full range of motion without moving my lower back on the leg Press when using both legs. With this variation I can get full range of motion, keep my back safe, and also get a great pump in my legs without loading a shit ton of weight on the sled.

Tips: notice how I slightly lean into my leg as it comes to my chest? This is to get that extra squeeze at the bottom and the stretch reflex that propels the weight upwards!

Just another #toolfromatoolbag

www.OperaBroTraining.com

Posted on April 11, 2017 and filed under Tutorials.

You wanna look bigger? Grow your lateral delts.

The mind is funny, and even if you're 6'4" and 200 plus lbs, you may actually look smaller than someone who is 5'8" 165lbs. This is because of proportions - mostly the shoulder to waist ratio. Now, you can get leaner, but you can't shave bone off of your hips. Or at least you shouldn't!

But, what you can do is grow your lateral delts on your shoulders and actually extend the width of your upper torso!

This is a great lateral delt exercise that allows you to focus on JUST the lateral delt. I like to lean a little forward and bring the Dumbbell in front of me so I can get a longer range of motion and put all the force on the lateral delt.

Just another #toolfromatoolbag

www.OperaBroTraining.com

Posted on April 10, 2017 and filed under Tutorials.

1 Arm Incline Dumbbell Press

The real benefit of using dumbbells is the extended full range of motion and being able to feel the full contraction of the upper chest at the peak of the exercise. When using 1 just one are you can really focus on getting the full benefit of both without worrying about balancing both weights.

If you want to have some cues on how to get full range of motion, you can tap your upper chest with the Dumbbell and think about bringing the weight to the other pec while squeezing it at the same time.

Just another #toolfromatoolbag

www.OperaBroTraining.com

Posted on April 9, 2017 and filed under Tutorials.

Don't neglect your rear delts!

You need healthy shoulders if you want to keep doing all of your favorite bro exercises! Bench Press is neat, but there's nothing sexier than a nice healthy set of rotator cuffs.

Okay, maybe there are a lot of things that are much much sexier. But this set of muscles gotta get some love!

For this variation I use light weight plates - 2.5 - 10lb plates. I do these for 15-20 reps.

Tips: set up an incline Bench, put yourself center on the bench, your upper chest slightly above the top of the bench and your torso sturdy. The key is full range of motion. At the bottom of the lift I actually flex my chest and relax my back to ensure it's fully stretched. Get those wings out! It's called a fly for a reason! Take flight, baby!

Just another #toolfromatoolbag

www.OperaBroTraining.com

Posted on April 8, 2017 and filed under Tutorials.

More calories will make you lose weight?

It seems counterintuitive! You need to be in a calorie deficit in order to lose body fat, it's just the truth. But, sometimes if your calorie deficit is too strict, then you don't have enough energy to properly fuel your training and your life. Slowly adding back in calories (AKA reverse Dieting) can actually allow you to begin melting away body fat. Your training becomes more effective, your strength and muscle increases and suddenly your metabolism is running strong. Instead of laying on the couch after work and your workout, you're doing more errands and more general physical activity. You're still in an overall calorie deficit, but one much more sustainable.

Side note:
The BCAA's (branched chain amino acids) I prescribe to people who are intermittent fasting. More on that topic later.

www.OperaBroTraining.com

17523346_1400138813340685_5256880393377482566_n.jpg
Posted on April 7, 2017 and filed under Tutorials.

Oh how times will change...

I remember the first time I lifted 315lbs. My brain felt like it was going to explode, my legs were shaking, my back felt like it was going to snap in two. My heart was racing, my ears were ringing. That was in 2014.

Now, it's 2017 and I routinely lift 475lbs without batting an eye. You can do much much much more than you're currently capable of. But, it will take time and it will take work.

www.OperaBroTraining.com

Posted on April 6, 2017 .

Organic Junk Food isn't Healthier!

Just because it's organic doesn't make it healthy and it certainly doesn't make them less calorie dense.

If you're saying to yourself "why can't I lose weight? I eat healthy food!" Then you should start looking at the numbers on the back of each package and less at the marketing on the front.

Yes, vitamins and minerals are extremely important and eating fewer pesticides and hormone injected meat will probably make you feel better. But more than likely neither of these will affect your body composition as much as the amount of calories you're consuming on a daily basis.

So, before you pay extra for a pack of Reese's just because it looks "cleaner" - save yourself the dough and pay tribute to the king.

www.OperaBroTraining.com

Posted on April 5, 2017 and filed under Tutorials.

What Weight Loss Really Looks Like

Losing body fat and losing it the correct way is simple at first. You eat in a calorie deficit, you workout for the first time, and then all of a sudden you've dropped 5lbs.

But most of that 5lbs is water and suddenly next week you haven't lost a single pound. Most people see the number stay stagnant and FREAK OUT! "I can't lose weight! I'll never lose weight!!! I'm gonna be unhealthy and overweight forever!"

WRONG! Your body is in a constant state of both gaining and losing weight (fat, water, muscle) in the end it's the overall energy balance that dictates your body composition. If you're doing it correctly and using methods that protect your vital lean muscle, your progress looks much more like the second picture than the first. Keep trucking along and stay consistent! The results will come!

www.OperaBroTraining.com

Posted on April 4, 2017 and filed under Tutorials.

Is Pizza Bad For You???

Let's Talk Nutrition:

People love to talk about how pizza is "So Bad for you!!!" They like labels that put food into groups. Pizza bad, salad good, French fries bad, sweet potato good.

Constantly labeling your food as good or bad isn't just a super awful way of looking at life, it's also a disorder called Orthorexia.

There are no foods that will magically put fat on you and there are no foods that will magically make the fat melt off. That is a fantasy that has been told to you by a booming fitness industry.

Pizza will not make you fat. The only problem with pizza is that it's super delicious and often times calorie dense. You can get fat off of chicken breast and sweet potatoes too, it will just be a lot less fun than over eating pizza!

Pizza is not bad for you, you can eat a moderate amount of pizza and still keep to a balanced diet rich in protein and fiber that will allow you to achieve your physique goals.

www.OperaBroTraining.com

Posted on April 3, 2017 and filed under Tutorials.

A Lot Can Happen in 4 Weeks!

A lot can happen in just a short amount of time. This before and after is the result of just FOUR WEEKS! This guy worked hard, made adjustments to his diet, and has found a new passion in lifting weights and exercise. And the results are showing.

Not only is he losing weight, he'a getting stronger and gaining muscle!

Just because I talk about looking for long term change and small progress doesn't mean you can't make HUGE changes in just 4 short weeks. The first four weeks are some of the most spectacular in terms of progress and mental and physical transformation!

Keep an eye for this client, because he's bound to have a world class transformation in the coming months.

Start yours today:

 

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Posted on April 2, 2017 and filed under Client Progress.

Reverse Dieting

Sometimes I have to put my clients in a calorie deficit that is too steep in order to keep the fat loss progression going. The signs are usually a change in mood, lack of energy, headaches, hunger pangs.

It's at this point that I slowly "Reverse the diet." Every week we add more calories back to their diet in the form of carbs and fats. I'll generally at 50-100 calories per day, 1 week at a time.

Depending on the individual a person can actually continue losing body fat while reverse dieting. Sometimes NOT! This is because the deficit is steep enough that they remain below maintenance calories for a few weeks and the reintroduced calories are better partitioned to muscle growth and energy expenditure!

If you're in a steep calorie deficit and experiencing symptoms, try to reverse diet into a reasonable calorie level before resuming a "dieting phase"

www.OperaBroTraining.com

Posted on April 1, 2017 .

Variations on a Single Arm Cable Curl

I love cables because of the constant tension in the full range of motion. I like single arm/leg movements because it helps fix imbalances. I love pizza.

The third was just a random fact. But, if you have cables at your disposal, i recommend giving this variation a try to spice up your training and give those biceps some specificity!

Just another #toolfromatoolbag

www.OperaBroTraining.com

Posted on March 31, 2017 and filed under Tutorials.

Close Grip Decline Bench Press

The decline Bench is a VERY useful tool that you should use to help boost your chest and tricep strength. Because it has a much shorter range of motion than the flat and incline Bench, you're more than likely going to be able to lift more weight and overload your triceps and chest. Getting used to handling bigger weights trains your central nervous system and also promotes muscle growth!

You don't have to use a REALLY close Grip and compromise your wrist health. Keeping your hands within the width of your shoulders is plenty and puts more focus on the triceps. Do the set up I do in this video in order to find YOUR close Grip.

Just another #toolfromatoolbag

www.OperaBroTraining.com

Posted on March 30, 2017 and filed under Tutorials.

Cross Chest Dumbbell Tricep Extensions

I like to do these on a Bench with a slight decline, it allows for a little bit more of a stretch. It also allows me to get a great construction on an angle that's difficult to replicate while standing up without a cable machine.

This is an excellent tricep movement that can be done at hotel gyms, home gyms, and other not so well equipped workout areas!

Just another #toolfromatoolbag

www.OperaBroTraining.com

Posted on March 29, 2017 and filed under Tutorials.