breaking-muscle:

Strength Routines for Developing a Strong and Healthy Upper Back

A strong upper back is vital to minimize shoulder joint and girdle injuries. Strengthening these areas can be done with proper balance of pushing and pulling. Here are workouts for you to follow.

http://breakingmuscle.com/strength-conditioning/strength-routines-developing-strong-and-healthy-upper-back

When you are working your body hard it is so important to get a good source of quality protein, especially into your post workout meal, in order to help your muscles grow and repair. 

This list is a useful reference, but I would also put it out there: just because you’re a meat eater does not mean you need to rely on the meaty options! Cottage cheese, beans and quinoa are just as nice and add a little variety too! 

Here’s to happy muscle reparation for you all! ;-) 

cleaningout:

Omnivore

-Lean Veal/Beef (36g protein / 100g serving)

-Lean Chicken (32.8g protein / 100g serving)

-Fish (Yellowfin Tuna is about 30g / 100g serving, salmon has 27g, Tilapia has 26g)

-Fish eggs (Caviar has 28.6g / 100g serving)

-Lobster and crab (26.4g protein / 100g serving)

-Turkey (33g protein / 4 ounces)

Vegetarian

 -Cheese (41.6g / 100g serving of Parmesan, other cheeses 28-30g protein/100g serving)

 -Cottage cheese (14g protein / 1/2 c. serving) 

-Eggs (1 large egg has 6.3 g protein)

-Milk (8.1 g protein per 1 cup)

-Yogurt (13g protein per 1 cup)

 

Vegan

-Beans (Soybeans/Edamame 39.6g / 100g serving, Lupin 15.6g /100g)

-Roasted seeds (Pumpkin and Squash seeds 33g protein / 100g)

-Yeast extract (Marmite 27.8g protein/ 100g serving)

-Peanuts (25.8g / 100g serving)

-Tofu (10g protein / 1/2 c. serving)

-Oatmeal (6g protein / 1 cup)

-Quinoa (4.3g protein / 1/2 cup)

-Tempeh (31g / 1 cup)

-Spinach (6g / 1 cup)

Click here for a long list of many vegetarian / vegan sources of protein!

(via fitblrhappyandhealthy)