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  • 4-Week Randomized Strength & Conditioning Plan

    4-Week Randomized Strength & Conditioning Plan

    Goal: get stronger, build muscle, and improve conditioning — without getting bored.
    Schedule: 4 days/week (Mon/Tue/Thu/Sat works well).
    Time: ~55–70 min/session.
    Gear: barbell + dumbbells (home swaps included).
    Intensity guide: use RPE 7–8 on main lifts (2–3 reps in reserve).


    How it works

    • Main lifts stay consistent (strength focus).
    • Accessory moves are randomized using the tables below (roll a D6 or use any RNG 1–6).
    • Progression:
      • Week 1: baseline loads.
      • Week 2: +1 rep on main lifts (or +2.5–5% load).
      • Week 3: keep Week 2 reps and nudge load +2.5%.
      • Week 4 (deload): −20–30% load or −1 set on everything.

    Warm-up (every day)

    5–8 min easy cardio → dynamic mobility (hips/shoulders) → 2–3 ramp-up sets for the first lift.


    WEEK 1 (Fully Generated Example)

    Day 1 — Push (Strength)

    1. Barbell Bench Press — 5×5 @ RPE 7–8, rest 2–3 min
    2. Incline DB Press — 3×8–10, 90s (home: push-ups 4×AMRAP)
    3. Seated DB Shoulder Press — 3×8–10 (home: pike push-ups 3×AMRAP)
    4. Dips or Assisted Dips — 3×AMRAP (home: bench dips 3×12–15)
    5. Finisher (EMOM 10): 8 push-ups + 10 KB/DB swings (scale reps)

    Day 2 — Lower (Hypertrophy)

    1. Back Squat — 4×6–8, 2–3 min (home: DB goblet squat 4×10)
    2. Romanian Deadlift — 3×8–10 (home: DB RDL)
    3. Walking Lunges — 3×12/leg
    4. Leg Curl (machine/band) — 3×12–15
    5. Standing Calf Raises — 4×12–15
    6. Finisher: 6 rounds — 30s hard bike/row/run + 60s easy

    Day 3 — Pull (Strength)

    1. Conventional Deadlift — 5×3 @ RPE 7–8, 3 min (home: DB sumo deadlift)
    2. Pull-ups or Lat Pulldown — 4×AMRAP / 4×8–12
    3. Bent-Over Row (barbell/DB) — 3×6–8
    4. Face Pulls / Band Pull-aparts — 3×12–15
    5. EZ-Bar or DB Curls — 3×10–12
    6. Finisher: 5 rounds — 200 m row + 10 burpees, rest 60–90s

    Day 4 — Conditioning + Core (Mixed)

    • AMRAP 20 min: 200 m run, 12 KB goblet squats, 10 sit-ups, 8 DB push press
    • Core tri-set ×3: plank 45s, hollow hold 20s, side plank 30s/side
    • Cool-down: 5 min mobility (hips/ankles/thoracic)

    Accessory Randomizer Tables (Weeks 2–4)

    How to use: each slot lists 6 options. Roll 1–6 (or RNG 1–6) to pick that week’s move.

    Push Pool

    1. Incline DB press
    2. Machine chest press / weighted push-ups
    3. Cable fly / DB fly
    4. Arnold press
    5. Lateral raises (DB/cable)
    6. Rope press-downs / skullcrushers

    Pull Pool

    1. Chest-supported row
    2. Single-arm DB row
    3. T-bar row / landmine row
    4. Seated cable row (wide/neutral)
    5. Rear-delt fly (machine/DB)
    6. Hammer curls / preacher curls

    Lower Pool

    1. Front squat / goblet squat
    2. Bulgarian split squat
    3. Leg press / step-ups
    4. Hip thrust / glute bridge
    5. Hamstring curl (machine/band)
    6. Seated or standing calf raise

    Conditioning Pool (pick 1)

    1. EMOM 12: 10 wall balls, 8 burpees
    2. 10×(30s hard / 60s easy) bike/row
    3. AMRAP 16: 10 KB swings, 10 box step-ups/side, 10 sit-ups
    4. 5 rounds: 400 m run, 15 air squats, 10 push-ups
    5. Ladder 1→10: KB snatch/side + V-ups
    6. 6 rounds: 250 m row + 12 slam balls

    Scaling & Notes

    • Brand-new lifters: drop 1 set from everything; keep RPE ≤7.
    • Home setups: swap barbell lifts for DB or bodyweight alternatives listed.
    • Time-crunched: cut the finisher and do a brisk 10-minute walk instead.
    • Recovery: sleep 7–9 h, protein ~1.6–2.2 g/kg/day, easy walking on rest days.

    Safety note: If you have any medical concerns, get clearance before starting. Stop if you feel sharp pain, dizziness, or anything unusual.

  • The Unbelievably Savory High-Protein Bread

    The Unbelievably Savory High-Protein Bread

    Title: The Unbelievably Savory High-Protein Bread

    Intro: Protein powder doesn’t just have to be for sweet shakes and desserts. Unflavored protein is a versatile ingredient that can be added to savory recipes to boost your protein intake without altering the flavor. This savory protein bread is perfect for a high-protein snack or a side with your favorite meal.

    Ingredients:

    • 1 scoop Unflavored Protein Powder
    • 1 cup all-purpose flour
    • 1 teaspoon baking powder
    • ½ teaspoon salt
    • 1 large egg
    • ½ cup plain Greek yogurt
    • ½ cup grated cheddar cheese
    • Optional: 1 teaspoon garlic powder, chopped chives

    Instructions:

    1. Preheat your oven to 350°F (175°C) and grease a small loaf pan.
    2. In a large bowl, whisk together the flour, Unflavored Protein Powder, baking powder, and salt. Add garlic powder and chives, if using.
    3. In a separate bowl, whisk the egg and Greek yogurt together.
    4. Pour the wet ingredients into the dry ingredients and mix until just combined. Fold in the grated cheese.
    5. Pour the batter into the prepared loaf pan and bake for 25-30 minutes, or until a toothpick inserted into the center comes out clean.

    Why This Recipe Works: This recipe is a game-changer for those who find it hard to hit their protein goals. By using an unflavored protein powder, you can easily sneak a significant protein boost into a delicious, savory food.

    (CTA: Versatility is key. Our unflavored protein powder is perfect for cooking and baking. Find yours and get creative in the kitchen!)

  • Protein-Packed No-Bake Energy Bites

    Protein-Packed No-Bake Energy Bites

    Title: The Perfect Snack: Protein-Packed No-Bake Energy Bites

    Intro: Need a quick, portable snack for before or after the gym? These protein-packed energy bites are the answer. They’re easy to make, require no baking, and are loaded with a balanced mix of protein, fiber, and healthy fats to keep you fueled and satisfied.

    Ingredients:

    • 1 scoop Chocolate Protein Powder
    • 1 cup rolled oats
    • ½ cup nut butter (peanut or almond)
    • ¼ cup honey or maple syrup
    • 2 tablespoons chia or flax seeds
    • ¼ cup mini chocolate chips (optional)

    Instructions:

    1. In a large bowl, mix the oats, Protein Powder, and seeds.
    2. Stir in the nut butter and honey until a thick, sticky dough forms.
    3. If the mixture is too dry, add a little water, a tablespoon at a time.
    4. Using your hands, roll the dough into 1-inch balls.
    5. Place the balls on a baking sheet lined with parchment paper and refrigerate for 30 minutes to firm up.
    6. Store in an airtight container in the fridge for up to a week.

    Why This Recipe Works: This recipe is a nutritional powerhouse in a small package. The oats provide slow-releasing energy, the nut butter and seeds add healthy fats, and the protein powder gives you a significant protein boost to support your muscles.(CTA: Fuel your body on the go. Shop our protein powders and make a batch of your own energy bites.)

  • The Best-Tasting Greens Smoothie

    The Best-Tasting Greens Smoothie

    Title: The Best-Tasting Greens Smoothie (You Won’t Even Notice the Greens)

    Intro: Greens powders are fantastic for filling nutritional gaps, but let’s be honest—the taste can be challenging. This smoothie recipe is designed to completely mask the “grassy” flavor, creating a delicious and satisfying drink that helps you get your daily dose of superfoods without the struggle.

    Ingredients:

    • 1 scoop Greens Powder
    • 1 cup frozen pineapple or mango chunks
    • 1 frozen banana
    • 1 cup coconut water or milk of choice
    • A handful of spinach (optional, for an extra boost)

    Instructions:

    1. Add the frozen fruit, Greens Powder, and coconut water to a blender.
    2. Blend on high until smooth and creamy.
    3. Pour and enjoy immediately.

    Why This Recipe Works: The strong, sweet flavors of tropical fruits like pineapple and mango are perfect for overpowering the taste of greens powder. Using frozen fruit creates a thick, cold consistency that makes the drink even more refreshing.

    (CTA: Get your greens in, deliciously. Find your favorite greens powder and start blending!)

  • The Perfect Post-Workout: Creatine-Infused Lemonade

    The Perfect Post-Workout: Creatine-Infused Lemonade

    Title: The Perfect Post-Workout: Creatine-Infused Lemonade

    Intro: Creatine is one of the most effective supplements for strength and performance, but the taste can be a little bland on its own. This recipe turns your daily dose of creatine into a refreshing and delicious drink, making it easy to stay consistent and get the results you’re working for.

    Ingredients:

    • 1 scoop Creatine Monohydrate
    • Juice of 1 whole lemon
    • 1 tablespoon honey or maple syrup
    • 1 cup cold water
    • Ice and a lemon slice for garnish

    Instructions:

    1. In a glass, stir the Creatine Monohydrate with the lemon juice until fully dissolved.
    2. Add the honey or maple syrup and stir again.
    3. Pour in the cold water and stir well.
    4. Add ice and a fresh lemon slice. Enjoy!

    Why This Recipe Works: The acidity of the lemon juice helps the creatine powder dissolve completely, while the honey adds a touch of sweetness to balance the tartness. It’s a simple, hydrating way to get your daily creatine intake.

    (CTA: Don’t miss a dose. Our tasteless creatine powder is perfect for mixing into any of your favorite drinks. Shop now!)

  • Fuel Your Workout: Homemade Pre-Workout Gummies

    Fuel Your Workout: Homemade Pre-Workout Gummies

    Title: Fuel Your Workout: Homemade Pre-Workout Gummies

    Intro: Tired of chugging your pre-workout shake? Here’s a fun and easy way to get your energy boost before the gym. These homemade gummies are portable, delicious, and deliver all the benefits of your favorite pre-workout in a chewy, convenient form.

    Ingredients:

    • 2-3 scoops Pre-Workout Powder
    • ½ cup cold water
    • 2 tablespoons unflavored gelatin powder
    • ½ cup fruit juice of choice (e.g., cranberry, grape)

    Instructions:

    1. In a small bowl, sprinkle the gelatin over the cold water and let it bloom for 5 minutes.
    2. In a saucepan, heat the fruit juice over medium-low heat until warm. Do not boil.
    3. Stir the bloomed gelatin mixture into the warm juice until fully dissolved.
    4. Remove from heat and whisk in the Pre-Workout Powder until completely dissolved.
    5. Pour the mixture into a silicone mold and place in the fridge for 2-3 hours, or until firm.

    Why This Recipe Works: This recipe uses gelatin to create a solid, stable delivery method for your pre-workout. It’s a great way to take your supplements without the bloating sometimes caused by a large liquid volume right before a workout.(CTA: Make your pre-workout more fun! Find your favorite flavor of pre-workout powder to turn into gummies.)

  • Ready in 90 Seconds: The High-Protein Mug Cake

    Ready in 90 Seconds: The High-Protein Mug Cake

    Title: Ready in 90 Seconds: The High-Protein Mug Cake

    Intro: When a chocolate craving hits, you need a solution fast. This high-protein mug cake is the answer. It’s a single-serving dessert that comes together in minutes and fits perfectly into your fitness goals, satisfying your sweet tooth without derailing your diet.

    Ingredients:

    • 1 scoop Chocolate Protein Powder
    • 2 tablespoons all-purpose flour or oat flour
    • ¼ teaspoon baking powder
    • 1 tablespoon cocoa powder
    • 3-4 tablespoons milk of choice
    • 1 tablespoon dark chocolate chips (optional)

    Instructions:

    1. In a large microwave-safe mug, mix the dry ingredients: protein powder, flour, baking powder, and cocoa powder.
    2. Stir in the milk until a thick batter forms. Add a little more milk if needed.
    3. Fold in the chocolate chips, if using.
    4. Microwave on high for 60-90 seconds. The cake should be firm to the touch but still a little gooey inside.

    Why This Recipe Works: This recipe swaps traditional sugar and butter for protein powder, delivering a massive protein punch in a tiny cake. It’s the perfect guilt-free treat for a post-dinner craving or a quick pre-workout snack.

    (CTA: Dessert and gains? Yes, please! Grab our chocolate protein powder and get baking.)