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- Edition #98 | 42g protein ice cream (no expensive kitchen gadget needed)
Edition #98 | 42g protein ice cream (no expensive kitchen gadget needed)
Plus: How many days per week do you really need to work out to reap the benefits?
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Welcome to The Weekly Rep, the official newsletter of fitness brought to you by the same team behind The Lift Box. Shoutout to the new readers this week! We now have 120,628 readers.
In today’s edition:
Make some protein ice cream, no fancy kitchen gadgets required
Add this ingredient to your protein shakes for optimal gains & recovery
Grow your traps with these three moves from Wesley Vissers
Don’t forget to check out the “Deals of the Month” at the bottom!
Let’s dive in 💥
IN THE NEWS
Legendary Foods adds a spicy new flavor to their protein chips line up
Brezza unveils a machine designed to mix you the perfect protein shake
SmartSweets makes it easy to get your Easter candy fix sans sugar
“Reacher” actor Alan Ritchson shares his diet and training schedule
WEEKLY WORKOUT
Three moves for massive traps
If you want strong, dominant traps but have no idea where to start, welcome to the right place. In just 10 minutes, Wesley Vissers explains how, why, and what you need to do to grow your traps in a way that’s both easy to understand and easy to follow.
You’re Doing Breakfast Wrong
Discover Huel Black Edition—complete nutrition without compromise.
With 40g of protein and 27 essential vitamins, it’s the perfect meal for your busy life. Whether at home or on the go, fuel up in seconds with a high-protein meal.
Even better? New customers get a bundle of savings to kickstart their Huel journey. Use code BEHUEL15 for 15% off your first order, plus a FREE t-shirt and shaker.
THINGS TO…
…DO 🥛
Combine these two things to speed up recovery & gains
You obviously know protein is integral to growing your muscles and recovering post-workout. But “protein” is kind of vague. According to recent studies, there’s actually a certain combination of two protein powerhouses that leads to the best results.
…KNOW 🦶
What are the pros and cons of working out barefoot?
Sneakers or no sneakers? Whether you lift in trainers or you lift in socks, there are pros and cons to both. So, which is better?
…EAT 🍦
Ice cream with 42 grams of protein
The protein ice cream recipes have gone viral lately. But almost all of them require a rather expensive kitchen gadget. And if you’re like us, you probably don’t want to drop $200+ to make some protein ice cream. But fear not: if you want the ice cream without spending the dough, there’s an easier — yet just as delicious — way.
BRAIN GAINS
Can being a “weekend warrior” protect your brain?
Exercise is great, but if you can’t rack up the recommended amount of activity during the five-day workweek, you might still be in luck. This new study suggests that just working out in one or two weekly sessions may still offer similar health benefits long-term.
FITNESS FACTS
Fitness Fact of the Week — A 12-week study found that training once per week preserved 96% of strength gains while training once every 14 days maintained 90% of strength and led to a 6% loss in muscle mass. Even with a reduction in training frequency, most strength gains can be maintained for 3 months — but going beyond 14 days without training accelerates losses.
GYM LAUGHS
Me staring into space at the gym after finishing THAT set
What the fridge sees during your bulk
DEALS OF THE MONTH
Don’t miss out on the latest deals! Every month, we receive exclusive discounts for our subscribers from incredible fitness + wellness brands. Just by reading our newsletter (or being a subscriber of The Lift Box), you’ll receive every deal we have. New deals go live towards the end of every month.
Check them out!