TankTalk

FREDERICK RD. FRIDAY – CATONSVILLE!

TANKTEAMM!!  Life is great in 21228.  Last night kicked off the first Frederick Rd. Friday in Catonsville, MD.  What a turnout, Catonsvilllle!  Saw tons of familiar faces, old friends and met some great people -had a blast.  Come check out some live music, drinks and great food.  The BBQ was goooooood.

Frank’s Fitness will be at the Catonsville Chamber of Commerce booth most Fridays this summer, we will have some SWAG!  Kick off your Friday night right and come on down!

TANK OUT!

 

 

 

FRENCH MUSCLE TOAST

TANKTEAM!

Remember last month when I said I’d make some Shredded Chef recipes?  FINALLY!! Here is round one…… FRENCH MUSCLE TOAST!

Sounds sexy and bad ass all at the same time, and let me tell you, it is.  True story – This french toast is the bomb.  If you’re looking for a quick, tasty breakfast packed with macros this is some ammo for those #gainz.

The recipe called for 2 scoops of Vanilla Whey.  I went to the supplement shelf and boom a travel size optimum 100% Whey Vanilla Protein container.  Cracked it open… IT WAS CHOCOLATE…   Hashtag traveling macros probs. opchocBut protein is never in short supply around here, and luckily, I had a left over Animal Banana Cream Whey…. because THIS MADE THE RECIPE DELICIOUS!

frenchtoastcollage

Try this recipe, add your own variations!  Post some pics and some comments.  TANK OUT!

FRENCH MUSCLE TOAST
SHREDDED CHEF
Write a review
Print
Ingredients
  1. 1/2 cup 2% milk
  2. 2 eggs
  3. 2 egg whites
  4. 2 scoops Animal - Banana Cream Whey
  5. 1/2 teaspoon cinnamon
  6. 4 slices multigrain bread
FOR THE TOPPING
  1. 1 Banana
  2. 1 tablespoon grape jelly
  3. 1 tablespoon water
Instructions
  1. Mix the milk, eggs, and egg whites together in a bowl. Then mix in the protein powder and cinnamon and beat until completely mixed.
  2. Soak a slice of bread in the mixture until soggy (I like to let it sit for 30 seconds or so).
  3. Coat a pan with cooking spray and heat on medium-high heat.
  4. Put one or two slices of bread into the pan and cook for 2 minutes or until golden brown. Then flip the slices and cook the other side for another 1 – 2 minutes or until fully cooked. The bread should no longer be soggy but firm instead.
  5. While cooking the bread, mix up the fruit and water in a bowl. Top off each slice of bread with a spoonful.
Notes
  1. Excerpt From: Matthews, Michael. “The Shredded Chef: 120 Recipes for Building Muscle, Getting Lean, and Staying Healthy (The Build Muscle, Get Lean, and Stay Healthy Series).”
FRANK'S FITNESS https://franks.fitness/

PROJECT SHREDDED CHEF

TANKTEAMMMM!

It’s time to step it up in the kitchen… DIET DIET DIET.  I need some new recipes and searched far and wide for a “bodybuilding” recipe book worthy of the TankTeam.

 

Books like that exist?

Yes! Enter: The Shredded Chef: 120 Recipes for Building Muscle, Getting Lean, and Staying Healthy by Michal Matthews. After a quick look the recipes look gooood.  TankTeam will be posting up our Shredded Chef creations  and reviews later in the week.

 

ALL ABOARD THE GAIN TRAIN!

TANK

ARNOLD CLASSIC 2016

TANKTEAM

Frank’s Fitness invaded Columbus, Ohio and hit the Arnold Classic 2016! Describe the weekend? HOLY SHIT! Jam packed!

POWERHOUSE GYM

First on the Agenda? Watching Arnold accept the Powerhouse Legends award.   Seeing Arnold accept this award was truly once in a lifetime… THE MAN HIMSELF! Arnold is my inspiration to achieve dreams, give back and stay hungry. Powerhouse Gym co-founder Will Dabish, presented the award to Arnold and was cool enough to stick around for a photo op. Thanks Will!

THE EXPO

Wall to Wall!! The people, the vendors, the athletes on the concourse stages. Two days was not enough time to hit every booth. I want to thank MHP, Victor Martinez, Jon Andersen, Jessie Hilgenberg, and Dan Gronkowski.

THE BAILEYS

Picture this, you’re shrugging, hittin those traps… You look over and Dana Linn Bailey is shooting the cover of Muscular Development! Damn., if that’s not motivation I can’t tell you what is. Awesome to see and meet the Baileys at the Powerhouse gym in Columbus. Next stop Warhouse!!

EPIC weekend and we will be back next year!

TANK

OCB CATONSVILLE CONQUER – 2016

TANKTEAM!

The show CONQUERED!!!  I want to thank everyone who made the show a success and the athletes for bringing it!  #catonsvilleconquer


 

BALTIMORE SUN COVERAGE

OCB INSIDER MAGAZINE COVERAGE

RESULTS

STAGE PHOTOGRAPHY


Regina Crosco –  Show day Vlog

Erin Cooper’s Bikini class – Pre Judge

Herb Lee’s – Stage Routine

Head Judge Medina Roberts – Feedback

 


TIGERFITNESS SWAG – GET IN GEAR!

TANKTEAM

We are proud to announce TigerFitness.com will be supplying SWAG for the athletes of the Catonsville Conquer!  Thank you TigerFitness for supporting the Conquer!TFSwagFFStop looking in the mirror, deciding if your physique is stage ready.  Follow this TANK guide to get your ass in gear –

  1. Register online for the Catonsville Conquer.
  2. BELIEVE IN YOURSELF, this is your time to shine.
  3. Practice, practice, practice posing – Find the poses that present your physique in the best possible package.
  4. OWN IT ON STAGE

 

 

 

 

It all starts with registering, once your name is in the books your mindset will change.  Believe in yourself, this is your day.

TANK

 

 

ANIMAL CAKES! UNLEASH….

In today’s installment of… You used to call me with your Macros  ANIMAL CAKES!

TANK TEAM

Are you looking for a quick, easy to make breakfast gain train?  Look no more.. ANIMAL CAKES.  No excuses to skip your macros in the morning.  Check the recipe and post up how good these pancakes are in the comments section.

ANIMAL CAKES
UNLEASH THE PANCAKE BEAST
Write a review
Print
Ingredients
  1. ½ Cup Daily Chef Pancake Mix
  2. 1 Cup Milk
  3. 2 Scoops Animal Whey
  4. 1 Egg
  5. Butter
Instructions
  1. Heat your frying pan, add butter.
  2. Mix all of the ingredients in one bowl, get the lumps out!
  3. Pour batter into pan, wait for the bubbles on top of the heated batter and FLIP IT. FLIP IT REAL GOOD.
  4. Aaaaaaand DONE. BOOM! GAINZZZ.
FRANK'S FITNESS https://franks.fitness/

AnimalCakes1

 

Now go EAT!

TANK

QUICK GAINZ, CHICKEN FRIED RICE

In today’s installment of… You used to call me with your Macros  Post Workout Quick Gainz, Chicken Fried Rice.

TANK TEAM

This is an easy post workout meal to maximize those gainz.  The white rice spikes insulin and transports the protein to your muscles so they can GROW.  It’s simple and will satisfy your post workout beast.

CHICKEN FRIED RICE
PWO, Quick Gain Train
Write a review
Print
Ingredients
  1. 1 Cup – Cooked Chicken Breast
  2. 1 Red Onion
  3. 2 Cups – White Rice (Basmati)
  4. 1 Egg
  5. 1 Tbsp – Corn Oil
  6. 1 Tbsp – Water
  7. 1 Tbsp – Butter
  8. Salt, Pepper
Instructions
  1. Heat your frying pan, add butter.
  2. Scramble the water and egg together in a bowl. Cook the egg, remove from the pan and save it for later.
  3. Now add the corn oil to the empty pan.
  4. Chop and cook the onion, remove from the pan.
  5. Cook the chicken. After the chicken is done, THROW and yes I said THROW, everything into the pan.
  6. Aaaaaaand DONE. BOOM! GAINZZZ
FRANK'S FITNESS https://franks.fitness/
 FriedRiceFF

 

 

Now go EAT!

TANK

SHOW UPDATES!

TANKTEAM–

We are officially 4 weeks and some change out from the OCB Catonsville Conquer!

I have some kick-ass updates:

The Conquer is now a WNBF pro qualifier!

Gaspari Nutrition and Tiger Fitness have signed on as a show sponsor.

Vendors at the expo: Palm Beach Tan, Eat Clean Sweets, GNC, Vitamin Shoppe, Quik Shakes, LA Hair, HoCo Screen Printing and the HUB/Cville Bikes

The Conquer is featured as an event by the Catonsville Chamber of Commerce.

Top 5 finishers in each class will receive a sculpted award in recognition of their hard work and prep!

Email me for more show information and registration!  Frank@franks.fitness

TANK

GET BIG! CONQUER! SUPERBOWL!

TankTeam–  Long time no see…Status check!  What are you lifting? How are the Gainzz? 5 Weeks out!

Bulk Season is still in full swing.  GET BIG!   This year I’ve kept “dirty” bulk to a minimum and look and feel 100% BETTER.

Don’t let the weight you’re pushing get in your head.  Yes, crushing a whole pizza daily you will feel the strength gains but how do you feel just walking around?  How do you look in the mirror? Is this the physique and mental state you want?

Get the calories in but still be mindful of your diet.  This isn’t contest prep but this isn’t Sumo training. Don’t go overboard in your eating! Stay healthy physically and mentally and conquer…

Today is Superbowl Sunday, skip the pizza and wings and fire up the grill.  Kabobs are a simple low-carb crowdpleaser and will fit in your macros.

TANK

 

Kabobs_Border