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Instant training improvement tips: Jack3d Snacks: Super Swole Dip

With the weekend fast approaching all attention has turned to the Super Bowl and the endless parade of parties and invariably ‘dietary meltdowns’. The Super Bowl is one of the world’s great media events and with the festivities come ‘party snacks’, which of-course are unhealthy and tend set back many a New Years resolution. The key element of ‘surviving’ the weekend with your diet intact is choosing healthy snacks, ensure you maintain your training regime and supplement accordingly.


Jack3d Snacks


Choosing snack foods do not have to be expensive or unhealthy and the best are made in your kitchen. Add a simply protein shake and along with AP before carbohydrates you will not only avoid dietary pratfalls but accelerate your development.


Simple choices such as baked sweet potatoes served with a Greek Yoghurt and Bacon dip are healthy, affordable and easy to make.


Greek Yogurt and Bacon recipe
1 cup Greek Yogurt (plain, your choice of fat level)
½ cup chopped cooked bacon (approximately 8 lean strips)
½ bunch chives, chopped
¼ bunch of parsley, chopped
2 tablespoons of crumbled blue cheese


Pour all ingredients in bowl, mix and serve as a 'dip'


Homemade Sweet Potato Fries recipe from USPlabs Nutrition


• 1 Large Sweet Potato
• 1 Tablespoon of Olive Oil


Seasoning Ingredients:
• 1 Tablespoon of Garlic Powder
• 1 Tablespoon of Ground Cumin
• 1 Tablespoon of Chili Powder
• 1 Tablespoon of Sea Salt


Pre-heat oven to 425 degrees F. Combine all seasoning ingredients into a sealable container. There may be some leftover to season other things like eggs, meats, etc. Clean 1 large sweet potato and cut into thin french fry size pieces. Place on a greased baking sheet and drizzle with olive oil. Sprinkle seasoning sparingly evenly over entire batch. Place sheet into oven and cook for 25-30 minutes, flipping at least 1 time. Bake until you see some edges starting to get brown.


Yields – 1 Serving
Calories per serving –281 kCal
Fat – 14 g
Carbs – 37 g
Protein – 4 g


AP with TEAM USPlabs Amanda Gable


Prepared by John Davies


John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.


John’s present supplement stack starts daily with the “athlete’s advantage”, Modern BCAA+™, SuperCissus®, USPlabs PowerFULL® and USPlabs PRIME®, along with additional use of Yok3d®, USPlabs AP™ depending upon his training cycle.

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