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If you're looking to build muscle, lose fat or change your body composition, then you're in the right spot! In today's video I break down everything you need to know about getting the body of your dreams and reaching your fitness goals. Topics discussed: Diet: How to find your maintenance calories? Do you need to track macros? Calorie deficits and how to monitor your weight loss progress. Cardio: Do you need to do cardio? Which form of cardio is best? How should you track and progress with your cardio? Recipe ideas: Awesome grilled vegetable salad with goat cheese and egg white bite sous vides for a fast and easy high protein snack. Training: 4x/week training split discussed in full detail! Thank you for watching! Hope you enjoy the video and learn something from it :) ⬇️⬇️ SHOP THE TENNY MERCH NOW ⬇️⬇️ https://willtennyson.ca/ FOLLOW ME 🔥🔥 Instagram- @willtenny https://www.instagram.com/willtenny/ BMR CALCULATOR: https://www.omnicalculator.com/health/bmr-harris-benedict-equation WITHINGS SCALE: https://www.withings.com/ca/en/scales 4x/WEEK TRAINING ROUTINE - Program runs in 3 week blocks - Goal is to restart each block with 2.5-5lbs added to the bar depending on lifting level - Each week intensity goes UP. Meaning, you are ADDING weight but reducing reps - No planned deloads. Feel free to schedule them in when you feel fatigued DAY 1- Chest/Back/Biceps 1 1.) Bench Press Week 1: 4x8 Week 2: 5x6 Week 3: 6x5 2.) Pendlay Row Week 1: 4x12 Week 2: 4x10 Week 3: 4x8 3.) Incline Dumbbell Press Week 1: 4x12 Week 2: 4x10 Week 3: 4x8 4.) Lat Pulldown 3x12-15 5.) Cable Row 3x12-15 6.) Barbell OR Dumbbell Curl 4x8-10 DAY 2- Shoulders/ Legs/ Triceps 1 1.) Squat Week 1: 4x8 Week 2: 5x6 Week 3: 6x5 2.) Seated Dumbbell Press Week 1: 4x12 Week 2: 4x10 Week 3: 4x8 3.) Romanian Deadlift Week 1: 4x12 Week 2: 4x10 Week 3: 4x8 4.) Lateral Raise Variation 4x12-15 5.) Split Squat 3x10/Leg (Superset) Reverse Pec Dec 3x20 6.) Dumbbell Skull Crusher 4x10-12 DAY 3- Chest/ Back/ Biceps 2 1.) Pull Ups Week 1: 4x8 Week 2: 5x6 Week 3: 6x5 2.) Incline Bench press Week 1: 4x12 Week 2: 4x10 Week 3: 4x8 3.) Chest Supported Row Week 1: 4x12 Week 2: 4x10 Week 3: 4x8 4.) Weighted Dips Week 1: 4x12 Week 2: 4x10 Week 3: 4x8 5.) Machine Press OR Fly 3x12-15 6.) Incline Dumbbell Curl 4x12-15 DAY 4- Shoulders/ Legs/ Triceps 2 1.) Standing Press Week 1: 4x8 Week 2: 5x6 Week 3: 6x5 2.) Trap Bar Deadlift Week 1: 4x12 Week 2: 4x10 Week 3: 4x8 3.) Lateral Raise Variation 4x10-12 4.) Leg Press 4x12-15 5.) Lying Hamstring Curl 3x12-15 6.) Tricep Pushdown 4x12-15

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🌱 Craving something delicious, vegan, and packed with flavor? Join me in this exciting culinary adventure where I fuse two incredible cuisines—Korean and Indian—to create the ultimate Vegan Korean Pancake (Jeon) using Indian ingredients! 🥞🇰🇷🇮🇳 In this video, I’ll show you how to make this crispy, savory pancake, using easily available Indian veggies. Whether you're a vegan foodie, a fan of Korean cuisine, or just love experimenting with flavors, this recipe is for you! ------ Our Amazon store: https://www.amazon.in/shop/premkimforever?ref_=cm_sw_r_cp_ud_aipsfshop_8CJARW5MDBTZ3QD614VD ------ A potato tofu pancake is a delicious and nutritious dish that combines the starchy goodness of potatoes with the protein-rich benefits of tofu. Here's a simple recipe to make your own potato tofu pancakes: Ingredients: - 2~3 medium-sized potatoes (300g) sliced - 200g firm tofu - 1 spring onion, finely chopped - 1 small carrot, sliced - 3 tablespoons corn flour (or any flour of your choice for gluten-free options) - 1 teaspoon salt (or to taste) - 1/2 teaspoon black pepper - Oil for frying Dipping Sauce: 3 tablespoon soya sauce 1/2 tablespoon sesame seed oil 1/2 tablespoon vinegar (or lemon) 1/2 tablespoon Sesame seeds Instructions: 1. **Prepare the Potatoes**: - Peel the potatoes and grate them using a box grater or a food processor. - Grate the potatoes and soak them in water. After removing the water, add a pinch of salt. Wait for 2-3 minutes, then gently squeeze out the remaining water. This step will help make the pancakes crispy 2. **Prepare the Tofu**: - Drain the tofu and press it to remove excess water. You can do this by wrapping the tofu in a clean kitchen towel and placing a heavy object on top for about 15 minutes. - Once pressed, crumble the tofu into a large mixing bowl. 3. **Mix the Ingredients**: - Add the sliced potatoes, chopped spring onion, carrot, flour, salt, black pepper to the bowl with the crumbled tofu. - Mix all the ingredients until well combined. The mixture should be sticky but hold together when formed into a patty. 4. **Form the Pancakes**: - Take a portion of the mixture and form it into a patty. Repeat with the remaining mixture. You should be able to make about 6-8 pancakes depending on the size. 5. **Cook the Pancakes**: - Heat a non-stick skillet over medium heat and add a thin layer of oil. - Once the oil is hot, place the patties in the skillet and flatten them slightly with a spatula. - Cook for about 4-5 minutes on each side, or until golden brown and crispy. - If the pancakes are browning too quickly, reduce the heat to medium-low to ensure they cook through without burning. 6. **Serve**: - Remove the pancakes from the skillet and place them on a plate lined with paper towels to absorb any excess oil. - Serve hot with your choice of dipping sauce, such as sour cream, applesauce, or a spicy mayo. Tips: - For an extra crispy exterior, you can coat the formed patties lightly in breadcrumbs before frying. - If you want to make the pancakes vegan, ensure that the flour and any additional ingredients you use are vegan-friendly. - These pancakes can be made ahead of time and reheated in the oven or toaster oven to maintain their crispiness. Enjoy your homemade potato tofu pancakes as a hearty breakfast, a side dish, or even a main course! **Follow for More**: If you enjoyed this video, don’t forget to like, comment, and subscribe for more unique recipes! Let me know in the comments what you’d like to see next. ------ Follow us on Instagram: @koreanmoms_kitchen For collaboration 📧: [email protected] ------ #vegancooking #koreanfood #indianfusion #veganpancakes #plantbasedcooking #foodfusion #easyveganrecipes #healthyeating #foodvlog #veganlife #globalcuisine #foodieadventures #homemade #koreancuisine #indianflavours

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The BHB ketogenic diet supplement is a great way to start your keto diet jouney or help maintain your discipline when it comes ketosis. Staying in ketosis long term is easier with our ketogenic diet BHB capsules! Subscribe for more ketogenic diet tips and tricks: https://goo.gl/FAJ9Jz Wondering "When should I take BHB"? It can work great as a pre-workout ketogenic diet supplement, as it can fuel your brain and body before going to the gym. Taking caffeine and magnesium on keto diet is also one of the best ways to get that morning pick-me-up before your day starts. Not to mention, Keto BHB's are also among the best ketone pills for weight loss. If you enjoyed this video about how to support nutritional ketosis with Keto BHB, make sure to leave a like and subscribe to the channel. Kiss My Keto is a keto diet channel that is a one-stop shop for all keto diet information. We provide keto diet videos from the very foundations in science, through diet basics and steps to the specifics of ketogenic diet meal prep, recipes and supplements. Buy Exogenous Ketones and other keto diet products: http://bit.ly/2NzfrjE Buy MCT Oils: http://bit.ly/2x03t9e Learn more about ketosis, better dieting, weight loss, and how to lose weight on a low carb diet: http://bit.ly/2Q9led6 Follow Us: Instagram - http://bit.ly/2MiEXoz Facebook - http://bit.ly/2MfX6Dj Pinterest - http://bit.ly/2QkpEPl LinkedIn - http://bit.ly/2oTODwt

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Struggling with PCOS or PCOD? Here’s the Ultimate Diet Plan that can help you treat symptoms naturally—without medicines! As requested in my last video, here is the most-awaited Indian Diet Plan for PCOS & PCOD! Backed by science, crafted with Indian ingredients, and explained by a doctor—this video can help you reduce acne, irregular periods, hair fall, and weight gain caused by hormonal imbalance. Watch till the end to know what to eat, what to avoid, and how to control PCOS/PCOD with your daily meals. No pills. Just food. Background Music : https://pixabay.com/music/upbeat-no-copyright-music-corporate-medical-338514/ CHAPTERS: 0:00 – Intro: Why This Video Is Important about PCOS-PCOD 0:41 – Connection Between Diet & PCOS/PCOD 1:20 - Indian Superfoods to Cure PCOS-PCOD 2:00 - Foods to AVOID in PCOS/PCOD 2:45 – Perfect Indian DIET PLAN to reverse PCOS-PCOD 3:31 – Essential Lifestyle Changes which will reverse PCOS-PCOD 4:04 – Final Thoughts & Motivation FULL DIET PLAN : 1. Morning: Start your day with methi seeds soaked overnight or jeera water. These support insulin sensitivity. 2. Breakfast Options: 1-2 boiled eggs + sautéed vegetables (no oil) Or 1 bowl poha with peanuts + veggies (skip sugar, less salt) Or 1 moong dal chilla with chutney 3. Mid-Morning Snack: 5 soaked almonds + 2 walnuts Or 1 small fruit (apple/pear/guava – low glycemic) 4. Lunch: 2 multigrain rotis (ragi + wheat + jowar) Sabzi: palak, lauki, or karela 1 small bowl dal (masoor or moong) Small bowl curd (unsweetened) 5. Evening Snack: Roasted chana or sprouts chaat with lemon Or green tea + makhana 6. Dinner: Grilled paneer/tofu or fish/chicken breast Mix veg soup or bowl of sautéed veggies Avoid heavy carbs at night 7. Before Bed: Haldi milk (low-fat) or chamomile tea Important: No sugar, no junk, low dairy, high fiber, and 30–40 mins exercise daily! Share this video with someone who needs it. Let’s fight PCOS/PCOD the right way—naturally and powerfully! Follow for more science-backed health videos: YouTube Channel: https://youtube.com/@Dr.SimonsStethoscope001 Instagram: https://www.instagram.com/dr.simonsstethoscope Facebook: https://www.facebook.com/share/1ANMnL3FUM #DrSimonsStethoscope #PCOSdiet #PCODtreatment #PCOSreversal #IndianDietForPCOS #WomensHealth #HormonalBalance #FertilitySupport #PregnancyWithPCOS #UterineHealth #Endometriosis #Fibroids #OvarianCyst #ThyroidProblems #IrregularPeriods #NaturalPCOScure #PCOSweightloss #PCOScure #AcneInPCOS #HairFallSolution

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