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thesamplan thesamplan

619 posts   22810 followers   430 followings

Sam Gwazdauskas MS CISSN CSCS  B.S nutritional science M.S kinesiology & sport nutrition Hungry & humble In the business of transformations Bodybuilding.com Brand Ambassador


Shoulders are SMASHED from yesterday. Here’s part of the circuit that did the job (condensed to 5 reps each for a shorter video): 15 upright row to OHP—> 15 bicep curl —> 10 underhand front raise (do this 3-4 times through). Save, try, and let me know if you do!!! 🤗

TODAY IS THE BEST DAY. Basically the mentality i try to roll into everyday with 🤗 felt super good in the gym earlier which is the most amazinnnng mood booster. EVEN THOUGH I procrastinated my chest workout with cardio...that was a first! Also turned chest/tris into a shoulder workout 🤷🏻‍♀️ which actually happens a lot because #ilovetrainingshoulders ....and added some glutes...sometimes the most random workouts are the best! .
Ps No abs (yet) but still rockin a crop top! Got this one at h&m (i think?) and it shrunk in the wash...of course it did. Lol. STILL WEARIN IT. You shouldn’t have to wait for your body to look a certain way to wear certain things and be confident. Especially in the gym. OWN THAT SHIIIT.

Not sure if it’s because I’m getting older or wiser (maybe both??) but warming up has become a 20-30 minute process (i used to take less than 5...). These movements are a fun way to hike up your heart rate and get circulation going (the point of a warm up). It’s a little more specific than that, incorporating back and lower body (gearing up for that kind of workout -back/leg day) while still focusing on increasing oxygen/nutrient flow throughout the body. Everyone talks about mind muscle connection (esp when talking about glutes) and HONESTLY i think that’s when my booty actually started to grow. WARM UP IS KEY. Still working on the stretching after part tho....

ASK ME ANYTHING. I started this page almost two years ago with the intention of sharing. At the time i was in the final semester of grad school and coaching myself through my first bodybuilding competition. Using my schooling, thesis, and experience to do so. Doing things a year prior I’d been full of doubt and insecurities about. Fast forward two years and i haven’t competed in over a year and have spent more time walking the streets of foreign countries than studying. Things have changed. But my intention is still the same on social media. I want to share. And I’m probably not the same person i was 2 years ago. Likely not the same person i was 2 months ago 🤷🏻‍♀️ SOOO i feel like a reintroduction is in order. What do you guys want to know about me? ASK ME ANYTHING 👇🏼🤗

Quick little core circuit to add to the end of any workout! Do this 20 times (5 reps of each) or 10 times (for 10 reps of each). I spend maybe (emphasis on maybe) 10 minutes directly training my core each week...definitely something I’m working on improving!! What’s your favorite core movement??

GETTING THE ITCH. I’m a long way out. But seriously considering competing SOONISH. Who else is competing in 2018?! Side note: that mural in the back is literally the worst and I’m dyyyying 😂 #hatersgonnahate

It’s WORK.
It will never be easy. Once you understand and accept that...you’ll finally be able to move forward. Stop believing in quick fixes, skinny teas, weight loss pills, waist trainers, etc You won’t wake up one day and unintentionally do everything right. It’s a daily practice. Loving yourself and working hard. WORKING for it. Little by little, you’ll get there. And then realize that “there” is an endless pursuit #thoughts

Rushing out of the gym to get my hands on some Valentine’s Day brownies 🤗 (red pants, not a coincidence - HVD!!). Today i trained some back and glutes (workout will be posted on my story..check it out!) while my brownies did their thing in the oven (most amazing recipe, also in my story!). Meaning i had 50 minutes to get my workout in. Quick and effective. Now...time to stuff my face with those sweet & salty brownies 😋

Today, i might make an exception... #happyvalentinesday

(2016) 128–> (2018) 158lbs.
Two years separate these photos and honestly the time has flowwwn by! When i first started training i did everything the hard way. I trained for hours, under ate, didn’t rest, i hurt..all the time. Within the last two years my lifting style (and nutrition) has changed to be much more tailored to my goals and interests...but more importantly tailored to the current scientific research. I think the results speak for themselves. It’s not about being the hardest worker or sweatiest person in the gym. Don’t get me wrong, i work hard. But I’ve also traveled and taken time off from the gym in the past two years. Real change (and booty gains) take time. And patience. So much patience. Consistently enjoying my workouts. Lifting heavy shit. Learning to enjoy lots of carbs. Also learning to be okay with that number on the scale, high or low. Victory isn’t always in the lowest number 💪🏼

Leg day moves feelin like it’s glute day! 1 and 3/4 squats, step ups, and curtsy lunges (all 3x10). It’s more than just going through the motions. For each, i can easily turn it into a quad dominant movement because #quadsquad but instead i have to focus super hard on controlling the movement through my heel and activating my glutes/hamstrings 👍🏼issa game changer for the 🍑

Chocolate and peanut butter are the ultimate power couple. That is a fact👫and with Valentine’s Day around the corner...there’s no better way to celebrate than with these peanut butter brownie cookie vegan layer bars! Seriously, they’re incredible 🙌🏼
Ingredients: * Peanut butter cookie layer: ⅓ cup creamy peanut butter, ¼ cup Better Body Foods Coconut Sugar, 2 tablespoons maple syrup, 1 flax egg (1 tablespoons flax meal + 2.5 tablespoons water), 2 tablespoons Better Body Foods Liquid Coconut Oil, 4 tablespoons unsweetened almond milk, 1 teaspoon vanilla extract, ½ cup Better Body Foods Coconut Flour, 3 tablespoons PBfit Peanut Butter Powder, 1 teaspoon baking powder
* Peanut butter brownie layer: 5 ounces dark chocolate, ¾ cup unsweetened applesauce, ¼ cup Better Body Foods Cacao Powder, ½ teaspoon baking powder, 1 teaspoon vanilla extract, ½ cup oat flour (or sub gluten-free flour), 2 tablespoons PBfit Chocolate Peanut Butter Powder

1. Preheat oven to 350 degrees and grease an 8x8 baking dish well
2. In a small bowl, combine ingredients for flax eg and set aside
3. In a medium bowl, mix together peanut butter, coconut sugar, maple syrup, almond milk, coconut oil, vanilla extract and flax egg
4. In a small bowl, mix coconut flour, peanut butter powder and baking powder
5. Add dry ingredients to wet and mix well then add to baking dish
6. In a small microwaveable bowl, melt the dark chocolate and let it cool for a few minutes
7. In the same medium bowl (save yourself another dirty dish!) add melted chocolate, apple sauce, cacao powder, baking powder, vanilla extract, oat flour and peanut butter powder
8. Mix well then add brownie layer on top of blondie layer
9. Sprinkle with desired toppings
10. Bake in oven for 30 minutes or until cooked

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