WORKOUT AT HOME OR AT THE PARK

GET A HOME PULL UP BAR FOR VERY CHEAP you can find a very cheap version of this one for 15 Euros at LIDL or sports store it's too big to be shipped with eBay but this is an example. Where to get your supplements if you're in Europe? I like this website BELOW and 'NOW FOOD' brand. If you are in the US there are enough store like vitaminshoppe etc...

Good supplements store in Europe
Best Supplements compare website

What's the supplements I recommend after a lot of studies! Calculate first your recommended intakes based on your height weight and goals, myfitnesspal will help there a link at the end of the page! And make a table like the one below:


SUPPLEMENTS YOU CAN TAKE WITHOUT DAMAGING YOUR BODY, SOME OF THEM LIKE MAGNESIUM I PERSONALLY FIND IT ESSENTIAL:


FAVORITE BRAND NOW FOOD


SMOOTHIES INGREDIENTS:

  1. bananas
  2. milk
  3. berries
  4. cranberries
  5. avocado
  6. apples
  7. peanut butter
  8. Greek yogurt
  9. honey
  10. nuts
  11. cocounut water
  12. spirulina
  13. green tea
  14. uvette
  15. cacao powder
  16. aloe vera juice
  17. goji juice
  18. goji berries
  19. kiwi
  20. spinach
  21. mango
  22. Vanilla ice cream

To calculate your intakes and track your progress i suggest myfitnesspal, THERE IS ALSO AN APP. YOU SHOULD DEF. HAVE IT!


This website after you created a good account paired to a Jawbone or an Apple watch will literally change your life in a better way, it will track your movements and sleep and gives you good advice. You can buy a jawbone from here or your local store, pretty expensive but worth it and you can also look on craigslist or second-hands website if you wanna save some cash some people don't like them soon and have no patience or are not fancy enough to wear:


JAWBONE
DRUG INTERACTION CHECKER