Preparing my own food

Air Fryer Chicken Breast

180 Fahrenheit Temp

1) Preheat for 5 mins. leave only container inside.
2) During preheat, rinse Chicken Breast with salt
3) After Preheat done, Pour into the container...half table spoon of olive oil
4) After adding olive oil, Out int he chicken breast.
5) Optional : put some salt and pepper on your chicken each side. Use hand to spread them on the chicken
6) Heat each side of the chicken breast 6 mins. total 12 mins.
7) After 12 mins, cut the chicken. Look at the color, shouldnt be raw color else cook again by extending 3 mins (1.5min each side)



Brocolli

1) Steam Broccoli
2) 5-6 min steam good enough after boil

Ryan Reynold's Workout and Diet

Ryan Reynolds Workout & Diet

The question has come up a lot, so I'm gonna give you the detailed version. The first time I lifted a barbell for BLADE was the end of July, 2003. I had to be ready to go by mid December, however when we shot the scenes in question it was January, 2004, so, basically, 5 months.

DIET: I ate something pretty much every 2-3 hours, never "stuffing" myself, but never letting myself get hungry. Tons of water throughout the day... BREAKFAST: 1/2 cup egg whites and 2 eggs. Oatmeal - no sugar, a *protein bar 2-3 hours later. (the best oatmeal is this stuff called McCann's Steel Cut Oatmeal. It takes about a half hour to cook, but you just make enough to last a couple weeks. add apple sauce and cinnamon to improve the taste.)

LUNCH: chicken and veggies/brown rice. a *protein bar 2-3 hours later.

DINNER: fish or chicken with salad and vegetables. balsamic vinegar for dressing. couple more ** Optimum Whey Protein Shakes throughout the night and right before bed.

Very good video on an Ab Workout plan ( 6 pack abs ) [ ab exercises for ripped abs ]

As telkor says it Time to get ripped!

1. Basic Crunch-
2.Twist Up
3.Push Through-
4.Left side Crunch-
5. Right side Crunch-
6. Up and Twist-
7. Leg Raises-
8. Leg Tucks-
9. 90 Degree Ankle Touch-
10. Right Crossover Crunch-
11. Left Crossover Crunch-
12. Kick Ups-
13. Head Raises-
14. Scissors-
15. Left crossover twist-
16. Right crossover twist-
17. Head leg crunch-
18. Alternating Shoulder Lifts-
19. Hoover-
20- 180 Degree Ankle Touches-
21- Side bends-
22- Alternate Leg Tucks-
23- Alternating Push Throughs-