Thursday, August 21, 2014

700 reps to kickstart the 33,333 rep challenge

NOTE: Today kicks off your chance to win $1000 of my money with the 21st FREE Turbulence Training Transformation Contest. There is no cost to enter, but there is a deadline to enter. You must start soon. Read the rules here, and then read the message below to see the Transformation that I am doing alongside yours.

My Transformation Workout Kicked off with:

Squats – 301

Pushups – 300

Pullups - 33

Handstand Pushups - 11

Row – 100

Burpees – 25

This was all done in a circuit, so I didn't do 300 pushups before trying any handstanders.

My legs are still sore from barbell squats on Tuesday, otherwise I would have done 500 squats. I'll hit a bodyweight workout tomorrow with more squats and 100 pushups (daily minimum), but will give the grip a day off.

Over to FB QnA:

I am trying to gain more muscle and tone my thighs. What supplement is best to maintain muscle? and when is the best time to eat after a workout? I take my amino acids right after I workout and protein 30 mins after.Then I will have a meal a little after that. Is this ok or do I need time.for the protein to "settle"?


Fortunately, gaining muscle is simple. 1) You need to lift 3x's per week. 2) You don't need amino acids. 3) Consume whey protein (20-30g) right after training. 4) Eat your next meal whenever you want. 5) Make sure that you are eating enough protein, carbs, and fat (total calories) to support muscle growth). 5) You only need 0.75 grams of protein per pound of bodyweight to support muscle growth. BONUS - You could also take plain creatine powder to support growth.

And hey guys, check out this classic - and FREE - workout along with my proven nutrition tips for building muscle and burning fat at the same time

Holiday Nutrition Lesson: When in well, even on the streets. YES, you can have gelato (1st pic is a gelato shop near the Pantheon in Rome), but no need for it 3 times per day. There are always better options if you are committed to your success - the 2nd photo shows a Roman street cart of fruit, roasted nuts, and even coconut water!

3rd photo shows my dinner from the wonderful gardens bar at the Hotel De Russie in Rome...grilled chicken, grilled vegetables, olives, and my preferred poison, a Black Russian with Chopin (potato) vodka (I prefer a drink over gelato any day!).

But I enjoy with limits, as we all must draw the line somewhere, or else why not just stay in bed and eat ice cream all day? (We all know that's not right nor possible.)

So do what is right for YOU and your goals at all times, in all situations. Enjoy life, but stay strong and never give up on what is important to you. (4th and final pic is for fun...a neat little car I discovered on the streets of that's a "Smart Car". Ha!)
(4 photos)
Turbulence Training's photo.
Turbulence Training's photo.
Turbulence Training's photo.
Turbulence Training's photo.

Today's Kickbutt Mindset Tips:
The average way of the average man gets us average results in a world where average has become unacceptable, unbearable, and unrewarding. If you want to be extraordinary, start by getting up earlier. Join me in being one of the people that takes time under our control. Join me in taking advantage of an extra fifteen minutes in the morning. Join me in putting more structure into your life, and we both shall celebrate the existence of greater freedom in our lives. It's there for the taking when time is on our sides, rather than an enemy in the battle for our days.

Don't regret yesterday's stumbles. They were only results in this experiment of life. Take the lessons and focus forward. Don't worry about tomorrow, give your energy to today. Each morning gives us a chance to start fresh. Harness this new energy into a great day.

Push on,

Craig Ballantyne, CTT

PS - If you're ready to change your life, join the latest TT Transformation Contest here -


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