My New Upper Body Routine & High Protein Recipes to Improve Your Health and Help You Build Muscle
Hello tribe, welcome back to my channel. Today I am bringing you my latest functional workout from my Sculpt Program. I have also included links to my supplements from the video, and three of my go to recipes which include my post workout smoothie, high protein snack, and a healthy picadillo recipe that is going to become staple in your diet.
Smoothie:
Ingredients:
1 banana (preferably frozen)
2 scoops of Tru protein
1 tbsp of chia seeds
1/4 cup walnuts
Almond milk
Handful of spinach
Cinnamon
Beef Picadillo (makes 4 servings)
Ingredients:
1. 1 lb 90/10 lean ground beef (I used bison)
2. 1 small onion, finely chopped
3. 1 red bell pepper, finely chopped
4. 2 cloves garlic, minced
5. 1 medium tomato, diced
6. 1/4 cup tomato sauce (low-sodium or no-sugar-added)
7. 1/4 cup green olives, sliced (pimento-stuffed if preferred)
8. 2 tablespoons capers (optional)
9. 1 teaspoon cumin
10. 1 teaspoon salt (plus extra to taste)
11. 1 teaspoon smoked paprika
12. 1/2 teaspoon ground oregano 1
3. 1/2 teaspoon ground cinnamon (optional, for a slight warmth)
14. 1 bay leaf
15. 1/4 cup raisins (optional for sweetness)
16. 1/4 cup water or low-sodium beef broth
17. Salt and pepper to taste
18. Fresh cilantro for garnish
19. Optional: a squeeze of fresh lime
Instructions:
1. Sauté the Vegetables: • Heat a large non-stick skillet over medium heat. Add the chopped onion, bell pepper, and garlic. Sauté for 3-5 minutes until softened and fragrant. You can add a tiny drizzle of olive oil (about ½ teaspoon) or just use a splash of water to keep it oil-free.
2. Brown the Beef: • Add the lean ground beef to the skillet. Break it up with a spatula and cook until browned and no longer pink, about 5-7 minutes. • Drain any excess liquid if necessary (though with lean beef, there will be minimal fat).
3. Add Spices and Tomatoes: • Stir in cumin, smoked paprika, orega no, cinnamon (if using), and bay leaf. Cook for 1-2 minutes to toast the spices. • Add the diced tomato, tomato sauce, and water (or broth). Stir to combine.
4. Simmer: • Reduce the heat to low and simmer the mixture for about 10-15 minutes, allowing the flavors to meld together and the sauce to thicken.
5. Add Olives, Capers, and Raisins: • Stir in the olives, capers, and raisins (if using). Simmer for another 5 minutes until the raisins plump up and the olives release their briny flavor. • Taste and adjust seasoning with salt and pepper as needed.
6. Serve: • Remove the bay leaf and sprinkle with fresh cilantro. For extra brightness, you can add a squeeze of fresh lime juice right before serving.
Snack:
Greek yogurt: I used OIKOS Pro Zero Vanilla and Strawberry yogurt.
Trader Joe’s dark chocolate covered almonds
Strawberries
Creatine: https://gettrusupps.com/products/tru-creatine?selling_plan=691745292656&linkId=Massy%2520-%2520YouTube_Massy%2520YT%2520-%2520Creatine_YouTube&affluencerId=Massy%2520-%2520YouTube&linkId=Massy%20-%20YouTube_Massy%20YT%20-%20Creatine_YouTube&affluencerId=Massy%20-%20YouTube
BCAA’s: https://gettrusupps.com/products/bcaa30serving?variant=31358532059217&linkId=Massy%2520-%2520YouTube_Massy%2520YT%2520-%2520BCAA_YouTube&affluencerId=Massy%2520-%2520YouTube&linkId=Massy%20-%20YouTube_Massy%20YT%20-%20BCAA_YouTube&affluencerId=Massy%20-%20YouTube
Energy (pre-workout): https://gettrusupps.com/products/tru-energy?variant=31358531862609&selling_plan=691745456496&linkId=Massy%20-%20YouTube_Massy%20YT%20-%20Energy_Youtube&affluencerId=Massy%20-%20YouTube
Protein: https://gettrusupps.com/products/tru-protein?variant=39594543808593&selling_plan=691745620336&linkId=Massy%20-%20YouTube_Massy%20YT%20-%20Protein_Youtube&affluencerId=Massy%20-%20YouTube
Don’t forget to hit subscribe so we can keep leveling up together! Let’s do this!
✔️ JOIN THE FULL PROGRAM and thousands of MAWARRIORS here: SCULPT PROGRAM: https://go.tru.training/sculpt-challenge/
60 day follow along video workout program
60 day Mobility program
Nutrition Plan included
************************************************
Follow Me Here:
Instagram: https://www.instagram.com/massy.arias
Facebook: https://www.facebook.com/manko.fit/
TikTok: https://www.tiktok.com/@massy.arias
My Website: https://www.massyarias.com/
#MassyArias #MondayMotivation #SculptProgram #Sculpt #UpperBody #TruTraining #HealthyRecipes #PainFreeJourney #ShoulderWorkout #UpperBody #Arms #Motivation #Training #DeliciousFood #SmoothieRecipe
