ingredients

• 3 cups (240 gm) instant nonfat dry milk, divided
• 1 cup (80 gm) old fashioned or instant dry oats
• 1 cup (142 gm) almonds
• Sweetener of your choice

                           instructions

1. Place 1 cup instant dry milk, 1 cup oats, 1 cup almonds in blender. Pulse until smooth.
2. Place remaining instant dry milk in blender and pulse just a few times until blended.
3. Place in container and cover tightly. Keep at a cool room temperature if you use within 2 weeks – if storing longer store in the refrigerator so the nuts don’t go rancid.
4. To use, scoop 1/2 cup into 1/2-1 cup liquid in a blender; if possible let set 5-10 minutes for oats to plump. Add additional fruits, flavorings, yogurt or milks of your choice. Vanilla or almond extract is especially delicious.

knowledge:-

So, instead, here’s the wholesome recipe I came up with using an under-utilized, convenient and super-nutritious item in the supermarket: instant nonfat dry milk dry milk– it’s actually just milk with the water removed – thus powdered milk. So, just like a glass of liquid milk, it contains whey. And according to a growing group of researchers, high-quality protein like dairy (whey) and eggs yield the best results in terms of muscle growth, muscle recovery, and may be beneficial for weight loss.

Each 1/2 cup-scoop of my Homemade Protein Powder has 140 calories and 10 grams of protein. To make it I combined:

• Dry milk powder: A 1/3 cup serving has just 80 calories, a whopping 8 grams of protein, including whey protein, AND 8 essential nutrients.
• Dry oats: A natural thickener because oats ‘plump’ in liquid. All oats are a healthy whole grain with significant amounts of fiber. Plus some researchers have show oatmeal has a special type of fiber that helps you feel fuller longer.
• Almonds: Contains fiber and heart-healthy fats.

Combine my Homemade Protein Powder (recipe below) in the following quick recipes for a protein-packed grab-and-go-breakfast that will do your body good plus keep you going all morning. These are also some of this dietitian’s favorite ways to refuel after a workout. Use a 1/2-cup scoop (46.2 gm) of Homemade Protein Powder:

• Berry Berry Smoothie: 1 scoop Homemade Protein Power + 1/2 cup plain (or flavored) Greek yogurt + 1 cup milk + 1 cup berries = 31 g protein
• Extra Creamy Chocolate Smoothie: 1 scoop Homemade Protein Power + 1 cup milk + 1/4 avocado +1 tablespoon cocoa powder = 18 g protein
•  Sweet Potato Pie Smoothie: 1 scoop Homemade Protein Power + 1 cup milk + 1/2 teaspoon pumpkin pie spice + 1/4 cup canned sweet potatoes = 17 g protein

Exercise 1: Barbell Overhead Press

This is your big compound move to get things going. Start with a warm-up set that focuses on time under tension (i.e., the amount of time you spend moving the weight), aiming for four seconds lowering with a two second blast upward, to strengthen your shoulders for the workout ahead.

Sets

• 2 warm-up sets 18-20 reps, slow
• 4 working sets of 10-12 reps

Execution

Stand with your feet shoulder-width apart with your core set tight and a barbell held at your shoulders, palms facing forwards. From here, tense and drive the bar upward, really squeezing your shoulder blades together at the top of the movement. Lower with control.

Increase the weight each set and rest for 1 minute in between. Finish with a triple drop-set – the max weight you can do for 10 reps, then immediately drop 10 per cent weight and do another 10 reps without resting, then repeat once more.

Exercise 2: Dumbbell/Cable Machine Lateral Raise

Lateral raises hit the middle of your deltoid, an area often missed and therefore underdeveloped for a lot of people. Don’t get hung up on form here. Keep your back and body in the right position but if you can really push yourself, creating a little swing for the final three is fine. Obviously if there’s pressure on the lower back, stop

Sets

• 2 warm-up sets 18-20 reps
• 4 sets of 10-12 reps

Execution

Either stand with a pair of dumbbells at your sides or set up a cable machine so the handles are at the lowest points, grabbing the left handle with your right hand and vice versa. Set your feet at shoulder width, pivot forward slightly at the hips, engage your core and pull your shoulder blades together to lift the weights out to your sides. Lower with control.

Increase the weight each set and rest for 1 min in between. Finish with a drop set or partials: double the weight and go for 10 partial reps, which increases blood flow and expands the fascia (the connective tissue) around the muscle.

Exercise 3: Pec Deck Rear Fly

This really isolates the rear of your deltoids, so you won’t need to go too heavy here. Using the pec dec machine ensures there’s constant resistance during both the eccentric and concentric part of the movement, which equals more muscle building bang for your buck.

Sets

• 2 warm-up sets 18-20 reps, slow
• 4 working sets of 10-12 reps

Execution

Set the seat so the handles are at shoulder level, which in turn should be sat fully to the rear of the machine’s settings. Hold the handles with your palms facing inwards. From here, set your torso tight and draw your arms out to the side and back through the dec’s semicircular plane. Return with control.

Increase the weight each set and rest for 1 minute in between. Finish with a triple drop-set – the max weight you can do for 10 reps, then immediately drop 10 per cent weight and do another 10 reps without resting, then repeat once more.

Exercise 4: Reverse Cable Crossover

Time to hit the front of the deltoids with some serious time under tension. The focus here is steady, sweat-inducing control. Don’t use a weight that you can’t move slowly for 10 reps. And resist the urge to let the cables swing back with speed. You want tension the whole time.

Sets

• 2 warm-up sets 18-20 reps, slow
• 4 working sets of 10-12 reps

Execution

Stand in between the cable machines, with the handles set at the highest points. As with the cable lateral raise, grab the handles in the opposite hands, but this time draw them to your chest so your arms are crossed a bit like Wolverine. Lean forward slightly and draw your arms out and down. Again, a bit like Wolverine but in his full, claws-out extension. An alpha male growl at the mirror is optional.

Increase the weight each set and rest for 1 minute in between. Finish with a drop set or partials: double the weight and go for 10 partial reps.

• Barbell Bench Press. ...

• Flat Bench Dumbbell Press. ...

• Low-Incline Barbell Bench Press. ...

• Machine Decline Press. ...

• Seated Machine Chest Press. ...
• Incline Dumbbell Press. ...
• Dips For Chest. ...

• Incline Bench Cable Fly

Now is as good a time as any to focus on getting your body into the best shape possible.

Whether you want to build muscle or completely transform your body, if you follow the right workout routine for men, you will get exactly what you need. (No! It’s never too late to start bodybuilding.

Finding the right workout routine, however, is tough. You see, in order to progress, you need to find a workout that appeals to you and is feasible based on your abilities.

In this article I’m going to list 3 workout plans for men to build muscle. Each workout routine is tailored for individuals of different abilities: a beginner routine, an intermediate routine and an advanced routine.

TABLE OF CONTENTS

1. What's so special about this workout routine for men?
2. Beginner full body workout routine
   • Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps
   • Day 2: Legs, Triceps, Biceps, Chest, Back, Shoulder
   • Day 3: Shoulders, Back, Chest, Legs, Triceps, Biceps
3. Intermediate workout for men
   • Day 1: Chest, Shoulders and Triceps
   • Day 2: Back and Biceps
   • Day 3: Legs
   • Day 4:  Shoulders, chest, and Triceps
   • Day 5: Back and Bis
4. Advanced Workout Routine For Men
   • Day 1: Chest & Back
   • Day 2: Legs
   • Day 3: Shoulders & Arms
   • Day 4: Rest
   • Day 5: Chest, Shoulders, & Triceps
   • Day 6: Back & Biceps
   • Day 7: Legs