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☀️💪🏼 PROTEIN ICED COFFEE ☕️❄️ perfect for this unbelievably hot weather we are experiencing, pre or post-workout, or simply as a refreshing pick me up! 😁😍 . 👨🏼‍🍳 INGREDIENTS: • Double shot coffee (or two teaspoons of instant coffee) • Handful of ice • 25g vanilla/choc whey • 150ml 2% milk . 🔍 NUTRITIONAL INFO: • 170 calories • 24g Protein • 4g Fats • 9g Carbs . Transform with the best at www.LDNMuscle.com 📈 . #LDNMuscle #LDNM #HighProtein #LDNMSupps #Health #Fitness #Coffee

Add this delicious BAKED OATS RECIPE to your breakfast arsenal! 🤩 . 📝 RECIPE (makes 6 portions): • 160g oats • 3 scoops LDNM protein powder • 2 tsp baking powder • 400g cottage cheese • 4 eggs • 1 tsp vanilla extract • 200g mixed berries . 👨🏼‍🍳 DIRECTIONS: 1.) Heat oven to 160C 2.) Mix oats and protein and baking powder. Add cottage cheese, eggs and vanilla extract and mix into the oats. 3.) Cut any large berries in half, and add to the mixture, and stir in. 4.) Spoon the mixture into individual 10cm/4" ramekin dishes or a traybake tray. 5.) Bake for 30 minutes, until golden brown. . 🕵🏻‍♂️ NUTRITIONAL INFO (per portion): • Calories: 290 • Protein 30g • Carbs: 25g • Fats: 7g . TRANSFORM NOW at www.LDNMuscle.com 📈 . #LDNMuscle #LDNMRecipe #ProteinBaking #Fitness #FitFam #Health #HealthAndWellbeing #HealthyLifestyle #HealthyFood

Friends over for a BBQ, but all burgered out? Bring down the house with our BBQ RIBS RECIPE! 🤩💪🏼 . 📃 INGREDIENTS (serves 4): Olive oil 2 x 800g racks pork loin back ribs . 🧉 For the marinade: 1 fresh red chilli 1 thumb-sized piece of ginger 2 cloves of garlic 150ml unsweetened apple juice 100ml white wine vinegar 2 tablespoons of tomato ketchup 1 tablespoon of Dijon mustard 100ml of soy sauce 100g of soft brown sugar . 👨🏼‍🍳 DIRECTIONS: 1) Preheat the oven to 200ºC 2) Drizzle a little oil over the ribs, season with sea salt and black pepper and rub all over to coat. . 🧉 To make the marinade: 1.) Deseed and finely chop the chilli, peel and grate the ginger and garlic then place them all in a medium pan along with the apple juice, white wine vinegar, tomato ketchup, mustard, soy sauce and brown sugar. 2.) Mix the ingredients together and place the pan over a medium heat. Stir until the sugar dissolves, then simmer for 10 to 15 minutes, or until the sauce has thickened. 3.) Put the ribs in a large roasting pan, brush with the marinade and cover with foil. 4.) Cook in the oven for 1 hour 15 minutes, or until the meat pulls away from the bone easily (Baste the ribs with the marinade after 30 minutes. After 1 hour of cooking time remove the foil, baste and cook, uncovered, for the final 15 minutes) 5.) Once your barbecue is hot, transfer the ribs to it. Cook over a medium-low heat for 5 to 10 minutes. 6.) Transfer the ribs to a board and cut them up. Serve with handfuls of rocket and watercress, if you like. . 🔍 NUTRITIONAL INFO (per serving): • Calories: 491 • Protein: 36g • Carbs: 10g • Fat: 33g . Start your Transformation Today at www.LDNMuscle.com 📈 . #LDNMuscle #LDNM #LDNMRecipes

🍻 ALCOHOL & FITNESS 💪🏼 We love training and eating for fitness and health related goals, but we do all still drink regularly in moderation, and also socially, in slightly less moderation… So, what’s the deal with drinking alcohol and building muscle or losing fat? Can you regularly drink and be a fully-fledged gym king or queen? We think you most certainly can (to a degree). When drinking in moderation and regularly, we would always recommend tracking calories consumed through alcohol and mixers. And we would always recommend having alcohol-free days at least 2-3 times per week. Beyond that, the negative effect of alcohol will be incredibly minimal when calories, sleep and training are all equated to an alcohol-free individual. When it comes to getting absolutely hammered, things change a little. When getting bladdered you will likely have an influx of calories beyond your usual amount, and poor-quality nutrition following that. A calorie surplus and nutrient-sparse diet is not an ideal combination to create on a regular basis. High blood-alcohol levels can also affect fat-burning and hormone balance in the body for a short period. In a more basic and visual sense, the hangover lessens the likelihood of training the next day (and the day after that sometimes!), and generally increases the likelihood of a poor diet the day after drinking. It also makes you less productive in the days following, which can throw out the entire week, reduce physical performance, and reduce the time you can attribute to training and food prep. So, we would recommend being sensible with alcohol. And suggest attempting to have a realistic game-plan in place for the next day to keep you on track. Something like a rest day and implementation of intermittent fasting following an event like a wedding or birthday night out would be a good move. Ultimately boozing is your decision. We don’t believe getting hammered multiple times per week is sensible or advisable, but do not feel every food group that isn’t an avocado or aloe vera juice should be cut out. Stay safe in the sun this weekend ladies & gents! #LDNM #LDNMuscle #Fitness #Weekend #Alcohol

🔥 The CUTTING GUIDE strikes again; leaner, stronger & fitter! 📈 Link in bio now! 📲 . @ArjGillard has SLASHED OVER 11KG of BODY FAT by using the UK's leading fat loss plan, the Cutting Guide. See his feedback below! . 📝 "I find the guide to be highly effective as the training is varied each week. It is well structured which motivates me to go to the gym, even after a long, hard day of work! I've dropped from 87.9kg to 76.6kg! The diet doesn’t feel like a diet as it’s not restrictive. I still eat chocolate pretty much daily but ensure it fits in with my calories. It allows me to still enjoy nights out at restaurants or drinking by thinking about calories on a weekly basis. I don’t feel guilty for enjoying my life and haven’t felt restricted at all. If I know I’m eating out I’ll miss a snack or two and do another cardio session to try and balance it out. I’d recommend the guide for these reasons but also because it is simple and easy to follow. You guys are extreme motivating by what you post but also the support you give. I thought I’d lose strength by cutting but actually am stronger and lifting heavier weekly. I’m in the best shape of my life both physically and mentally!" . Thanks to the specified nutrition & optimal training programme our fat loss plan gets people amazing results. Don't settle for anything less. Join #TeamLDNM today 🙏🏼 . Transform now at www.LDNMuscle.com 💪🏼 . #TBT #LDNMuscle #LDNM #LDNMTransformations #CuttingGuide #FatLoss #Growth #PersonalGrowth #HealthyLifestyle

Check out our EASY VEGAN CHICKPEA CURRY RECIPE! 👨🏻‍🍳🍲🙌🏼 📝 . INGREDIENTS (makes 4 servings): • 100g basmati rice • 2 medium onions • 2 tablespoons of olive oil • 2 garlic cloves • ½ lime • 1-2 tablespoons of curry paste (Tikka Masala curry paste works well too!) • 375ml coconut milk (1 can) • 400g chickpeas (2 cans), drained • 1 tablespoon of soy sauce • 2 medium tomatoes/handful cherry tomatoes (chopped) • 50g peas . 👨🏼‍🍳 DIRECTIONS: 1.) Add the rice to 250ml water with a pinch of salt and bring to a boil. Keep an eye on the rice - when the water is boiling put a lid on it, reduce the heat to low and cook for another 8-10 mins (or as per packet instructions). 2.) While this is happening chop the onions, garlic and juice the lime. 3.) Put the oil and onions into a large pan and cook on a low-medium heat until the onions start to soften and turn clear (about 5 minutes). Add the garlic and chilli for a further 1 minute. 4.) Add 1 tbsp curry paste and the milk, stirring until the curry is dissolved. Add another pinch of salt. Taste test - if you’d like your curry a little stronger then add another tbsp. 5.) Throw in the chickpeas and soy sauce, and cook on a medium heat for around 5 minutes, bringing the curry to a boil. If it starts to burn, reduce heat immediately. 6.) Add the chopped tomatoes, chopped basil, lime juice, soy sauce and gently simmer the curry for another 2 minutes. Taste test again, and if desired add a second tbsp soy sauce. Give it another stir. 7.) The rice should be done by now too - fork it through to make it fluffy. 8.) Serve the curry with rice together . 🕵️ NUTRITIONAL INFORMATION (per serving): • Calories: 267 • Protein: 6g • Carbs: 28g • Fat: 13g For more recipes, workouts & transformation stories go to www.LDNMuscle.com 📲 #LDNMuscle #LDNM #Vegetarian #LDNMRecipes #LDNMeals #FoodPorn #Health #Healthy #HealthyFood #HealthyLifestyle #CleanEating #FlexibleDieting #weightloss #weightlossjourney #weightwatchers #bbgcommunity #leanin15 #90daysssgraduate #slimmingworld #fitness #fitfam #cuttingguide #bikiniguide