Almond Joy Protein Smoothie

So I ended up making this smoothie recipe by accident the other day when I was trying to make a low carb meal replacement shake for myself. Check it out.

Almond Joy Smoothie

2 scoops whey revolution protein powder

2 tablespoons heavy whipping cream

12 oz 50/50 blend of almond and coconut milk unsweetened

4 ice cubes


Super easy to make, has only 8 carbs, and it is delicious.

almond joy smoothie

Should I Compete?

Am I Ready?

Being ready to compete in a bodybuilding or fitness competition takes a ton of hard, work, consistency, and dedication to not only your lifting routine, but your diet as well. Week after week you will be on the grind, unable to stray from the contest prep diet to ensure you get the best results possible going into your show. These two basic principles will never go away if you desire to do shows. But, if you are questioning whether or not you should compete and you haven’t before here are a few questions you may want to ask yourself.

What are your reasons for wanting to compete?

Is it for the love of the sport? Is it because you want to be the best? Or is it simply a fun challenge? Well regardless, you need to have some strong reasons why you are doing this, because when you start getting closer to your competition, your depleted, and not able to eat certain foods, being able to justify your means can sometimes be tough. You start telling yourself, well who really cares if I do this or not, or i’m not going to place well anyway etc. People will justify anything when they are uncomfortable or when the going gets tough. So keep in mind that whatever reason you are deciding to do this better be a good one.

Who are you?

No really though….What I mean is who are you trying to be? There are a ton of different federations and divisions these days so you could go a bunch of different routes. You have regular bodybuilding, physique, classic physique etc. All of these carry with them a different look to achieve. For visual images I urge you to look up the difference in the builds of these competitors, and different body weights they carry for the show. Before starting any show prep, get a good grasp of who you really are and who you are not. Do not let someone talk you into doing a bodybuilding show when you clearly have the build of a physique guy.

Are you willing to do whatever it takes?

Bodybuilding and Fitness are extreme sports in that it takes a great deal to get your physique to a top level. So, if your goal is to not only compete, but to become a professional you gotta ask yourself are you willing to do whatever it takes to not only compete but to win? The bodybuilder of today has there competition schedule down to a science from there training, diet, sleep schedule, and supplementation, everything is planned out.

One last note

I want to leave all you future competitior’s with one last piece of advice moving forward. Do not get frustrated. There are a few things you need to keep in mind. For your first show you will not be ready. I don’t care how much prep you do you will not be ready for your first show. In fact there is a good chance you will not even make the top 10. But that’s okay. You are not expected to come out of the gates getting first or second. That will come with time. The first step is going through the prep the best you can and then moving forward from there.


contest prep nutrition fx

Orange Creamsicle Smoothie Recipe

Here is a new addition to our smoothie recipes for those of you that love orange creamsicle. Check it out!

Orange Creamsicle Smoothie Ingredients

1 small orange peeled

2 Tablespoons of heavy whipping cream

splash of orange juice

1/4 teaspoon vanilla extract

2 scoops whey revolution

ice cubes, approximately 4

whey revolution protein smoothie

Are You Stuck? Break Through Lifting Plateaus With Dropsets

Am I Really Stuck Though?

To actually determine if you have truly hit a major sticking point ask yourself some basic questions such as has my training been on point, every session? Or have I been eating enough protein and other nutrients to support my workouts. Have I been getting enough sleep to recover properly? All these things will ultimately play a big role in whether you progress or not, so make sure these three are nailed down first.

Ok…Your Stuck, What Now?

To break through a lifting plateau there are little things you can add to a workout to up the intensity and help you push past that sticking point. One of the simplest to incorporate is the drop set. The drop set is an additional set that will be included immediately after your last set of a particular exercise. So let’s say you were struggling to increase your bench press and you were doing the following weights…

Bench Press 3 sets x 6 reps with 225lb

Here you are performing 3 working sets of 6 reps per set. Now what a drop set is, is were you add an additional set onto the end of the workout. The key to this set is to perform it immediately after the 3rd set with as little rest as possible. Another key here is you will be lightening the weight up for this set by as much as 40% and performing it as many times as you can until failure. So Something like this….

Bench Press 3 sets x 6 reps with 225lb, then 1 dropset for AMRAP with 155lb

The term AMRAP simply means as many reps as possible. So if you hear someone at the gym say this that is what they are referring to.

So try adding this in your routine and see if it helps you break through. The drop set technique can be added onto any of the main lifts like a barbell bent over row, squat, or military press. Where ever you may be having the biggest struggle try throwing it in and see what happens.


dropset nutrition fx


Hard Work Beats Talent Any Day!

Hard work will beat out talent if you want it bad enough. Learning the self discipline and focus to work toward your goals is the toughest and yet most rewarding and fulfilling experience of your life. I feel bad for those who will never understand this. Do you have a goal this year you are striving toward? If so, ask yourself am I taking the necessary steps on a daily basis to make this happen? Remember every day counts toward that end result! So what are you going to do?


Satisfy That Sweet Tooth With Dark Chocolate Squares

Here is a great desert recipe to satisfy that sweet tooth and help keep you on track with your fitness goals. Check it out.


  • approximately 1/2 cup unsweetened coconut flakes
  • 8 ounces high-quality dark chocolate
  • 1 ounce Brazil nuts, or approximately 8 whole nuts, chopped up

Main Equipment Needed

Food Processor, Microwave, Ice cube tray, Baking Sheet


Preheat oven to 350 °F.

Spread coconut out on a baking sheet. Bake until lightly browned, 4 to 5 minutes. Remove and cool. Pulse in a food processor a few times to chop the coconut flakes into smaller pieces.

Use a serrated knife to chop the chocolate into tiny pieces. Put half the chocolate in a bowl and microwave for 1 minute. Stir in the remaining chocolate. If needed, continue heating the chocolate in 15-second intervals and then stirring, until completely melted.

Stir the coconut and chopped Brazil nuts into the chocolate. Pour the chocolate into each cube in the tray (using a bowl with a pour spout makes this easier). The chocolate will come about halfway up each cube. If desired, ingredients can also be pressed onto the top of the chocolate squares (like coconut flakes or dried fruit).

Put the tray in the refrigerator until the chocolate is completely set, 2 to 3 hours.

Carefully remove the chocolate squares from the tray. Store in an airtight container in the pantry, or in the refrigerator if your house is warm. The chocolate bites will keep for several weeks.

sweet tooth