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Dec 12, 2011
Posted in:
Recipes,
Bulking
You wanna gain lean hard mass? Well this shake will help even the hardest gainers get that much needed mass!
2 scoops of your Whey Protein (such as NytroWhey)
2 cups of low fat milk
1.5-2 cups of oats
2 bananas
2 tablespoons of low fat peanut butter
2 scoops ...
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Nov 21, 2011
Posted in:
Recipes,
Bulking,
Maintaining
INGREDIENTS:
1 tablespoon good olive oil
1 tablespoon minced garlic (2 cloves)
2 cups heavy cream
3 lemons
1 bunch broccoli
1 pound dried fusilli pasta
1/2 pound baby arugula (or 2 bunches of common arugula, leaves cut in thirds)
1/2 cup freshly grated Parmesan
1 pint grape or cherry ...
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Nov 7, 2011
Posted in:
Recipes,
Maintaining
INGREDIENTS
2 cups pumpkin
1 cup cottage cheese
1 cup milk
2 eggs
1/3-1/2 cup Splenda
2 scoops vanilla protein powder (such as NytroWhey)
1/2 teaspoon salt
1 teaspoon cinnamon
1 teaspoon pumpkin pie spice
DIRECTIONS:
Preheat oven to 350 F.
Blend cottage cheese, eggs and about 1/2 cup milk ...
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Nov 7, 2011
Posted in:
Recipes,
Bulking
INGREDIENTS:
1 banana
1/2 cup of liquid egg whites
1/8 cup of pea protein powder (try also with vanilla casein!)
1 tbsp of coconut flour
1 medjool date
1/2 tbsp of orange fish oils
3 brazil nuts
1 tsp vanilla essence
DIRECTIONS:
Blend together, pan-fried, and boom: you're done
Macros ...
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Nov 7, 2011
Posted in:
Recipes,
Maintaining,
Bulking
Servings: 12
Prep Time: 5 minutes
Bake Time: 10 to 12 minutes
Bake Temp: 350 degrees
MUFFIN INGREDIENTS
1 cup old-fashioned oats
4 scoops Dymatize Elite Gourmet Protein Vanilla Whey
1 tsp baking powder
1 tsp cinnamon
2 TBS sugar-free Torani Brown Sugar & Cinnamon Syrup
2 TBS egg whites ...
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Nov 7, 2011
Posted in:
Recipes,
Bulking
This is my last thing I eat before bed. I cram in any extra calories I might need to hit my goal.
INGREDIENTS:
8 oz lowfat milk (heat up first just like making hot chocolate)
1 heaping scoop casein vanilla
2 tbsp all natural peanut butter
1 banana
1/2 cup ...
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Oct 31, 2011
Posted in:
Recipes,
Maintaining
INGREDIENTS:
1/4 cup unsweetened apple juice
1/4 cup unsweetened apple sauce
8 oz. water
1/2 teaspoon cinnamon
2 scoops vanilla protein (whey works best) (such as NytroWhey)
DIRECTIONS:
Blend all ingredients until smooth drink immediately. ...
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Oct 24, 2011
Posted in:
Recipes,
Maintaining
INGREDIENTS:
3 cups oats
5 scoops of chocolate protein powder (such as NytroWhey Ultra Elite)
2 tbsp of cocoa
1 tbsp of honey
1/4 cup peanut butter (organic, all natural)
1/4 cup almonds (chopped)
1/2 cup dried apricots (chopped)
1/2 cup cran-raisins
1/2
cup almond or coconut milk
a few ...
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Oct 10, 2011
Posted in:
Recipes,
Maintaining,
Cutting
SERVINGS:
4
INGREDIENTS:
2 cups salmon, flaked
1 red or yellow bell pepper, diced
1/2 cup chopped onion
4-5 tbsp. greek yogurt, plain (enough to moisten)
1/4 tsp. cayenne pepper
salt & pepper
juice of 1/2 a lemon
*Optional: 2 hard boiled eggs (not included in nutrition information)
DIRECTIONS:
In ...
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Oct 10, 2011
Posted in:
Recipes,
Cutting,
Maintaining
INGREDIENTS:
cucumbers (preferably English)
spinach
avocados
tomatoes (grape tomatoes or cherry)
sea salt
olive oil
pepper
DIRECTIONS:
Wash cucumbers, tomatoes and spinach. Slice cucumbers, avocados and tomatoes. Toss sliced veggies with spinach. Drizzle with olive oil and sprinkle with sea salt and a little pepper. ...
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Oct 10, 2011
Posted in:
Recipes,
Bulking,
Maintaining
INGREDIENTS:
2 whole wheat waffles
apple (peeled and sliced)
1 tbsp Cinnamon-Raisin Peanut Butter
DIRECTIONS:
Looking for a healthy snack? Try a sandwich of sliced apples with Cinnamon-Raisin Peanut Butter on two whole wheat waffles. Packs a decent protein punch if you use as much peanut butter as I did! ...
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Oct 3, 2011
Posted in:
Recipes,
Maintaining,
Bulking
INGREDIENTS:
1 lb chicken breast (thinly sliced, fat trimmed)
1 lb pork sirloin chops (thinly sliced, fat trimmed)
olive oil
garlic (minced)
1/2 onion (sliced)
1 green pepper (sliced)
cumin
cayenne pepper
DIRECTIONS:
Heat olive oil in large pan. Add mined garlic until cooked. Fry chicken breast and pork sirloin ...
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Sep 19, 2011
Posted in:
Recipes,
Bulking,
Maintaining
This healthy oatmeal blend can be altered in many different ways depending on individual likes and imagination.
MAIN INGREDIENTS:
Whole grain instant oats
Vanilla protein (such as NytroWhey Ultra Elite)
OPTIONS:
You can add walnuts, almonds, raisins or cranberries. I like to add granola and flax seed. You can add ...
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Sep 12, 2011
Posted in:
Recipes,
Cutting,
Maintaining,
Bulking
INGREDIENTS:
1 can of light tuna (in water)
1 shredded apple
1 avocado (instead of mayo)
2 boiled eggs
DIRECTIONS:
Mix all ingredients together and put on your slices of bread.
Basically it is a tuna fish sandwich with whatever you like in it. You're just replacing the mayo with ...
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Sep 6, 2011
Posted in:
Recipes,
Cutting,
Maintaining,
Bulking
SERVINGS:
3 1/4 cups (serving size: 2 tablespoons)
INGREDIENTS:
2 (15.5-ounce) cans no-salt-added chickpeas (garbanzo beans), rinsed and drained
2 garlic cloves, crushed
1/2 cup water
1/4 cup tahini (sesame seed paste)
3 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
3/4 teaspoon salt
1/4 teaspoon black pepper
DIRECTIONS: ...
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Sep 6, 2011
Posted in:
Recipes,
Maintaining,
Bulking
SERVINGS:
Makes 4-6 Burgers
INGREDIENTS:
1 cup finely chopped red onion
1 1/2 cup cooked lentils
1/2 teaspoon pepper
1/2 teaspoon mustard
1/2 teaspoon Indian spices (or your favorite spice blend)
1 teaspoon Tabasco sauce
Non-stick cooking spray
4-6 Whole wheat hamburger buns
OPTIONAL TOPPINGS:
Avocado slices
Fresh tomato slices ...
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Sep 6, 2011
Posted in:
Recipes,
Bulking
INGREDIENTS:
6 cups water
2 cups steel-cut oats
2/3 cup dried Bing or other sweet cherries, coarsely chopped
1/4 teaspoon salt
5 tablespoons brown sugar, divided
1/4 cup chopped hazelnuts, toasted and divided
1/4 teaspoon ground cinnamon
2 tablespoons toasted hazelnut oil
DIRECTIONS:
Combine the first 4 ingredients in a ...
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Sep 6, 2011
Posted in:
Recipes,
Maintaining,
Bulking
INGREDIENTS:
1/4 cup rice wine vinegar
3 tablespoons maple syrup
2 tablespoons fresh orange juice
4 (6-ounce) salmon fillets, skinned
Cooking spray
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
DIRECTIONS:
1. Combine first 3 ingredients in a large zip-top plastic bag; add fish. Seal and marinate in refrigerator ...
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Sep 6, 2011
Posted in:
Recipes,
Bulking
INGREDIENTS:
2 tablespoons fat-free milk
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
6 large egg whites
3 large eggs
Dash of hot pepper sauce
Cooking spray
1 cup finely diced red bell pepper
3/4 cup prechopped onion
4 sourdough English muffins, split
1/2 cup (2 ounces) shredded smoked ...
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Sep 6, 2011
Posted in:
Recipes,
Bulking
INGREDIENTS:
1 cup sliced ripe banana (about 1 large)
1 cup vanilla low-fat yogurt
1/2 cup 1% low-fat milk
2 tablespoons whole wheat graham cracker crumbs (about 1/2 cookie sheet)
1 tablespoon nonfat dry milk
1/2 teaspoon vanilla extract
3 ice cubes (about 1/4 cup)
Graham cracker crumbs
DIRECTIONS:
Arrange ...
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Aug 29, 2011
Posted in:
Recipes,
Bulking,
Maintaining
INGREDIENTS:
Whole Grain Macaroni
Two Eggs
Bag of American cheese, Swiss cheese, cheddar cheese, and Provel cheese
Pound of ground turkey
1 c. Milk
DIRECTIONS:
Preheat oven to 425 degrees.
Boil water on high (only fill pot half way with lid on so it starts faster).
Next put the ground ...
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Aug 24, 2011
Posted in:
Recipes,
Maintaining,
Bulking
INGREDIENTS:
8 egg whites
2 whole eggs
1 large white onion
3 oz ground turkey
1.5 cups of kidney beans
1 cup of chopped green and red peppers
1 whole mushroom
3 tbsp olive oil
1 tsp black pepper
3 cloves garlic
1 tbsp worchestershire sauce
INGREDIENTS:
In a non-stick ...
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Aug 24, 2011
Posted in:
Recipes,
Cutting,
Maintaining
SERVINGS:
4-5
INGREDIENTS:
6 chicken breasts cut in half
12oz non-fat or low-fat yogurt
2-3 tbsp Thai red curry paste
4 tbsp chopped fresh cilantro
approx. 3 inch piece cucumber
DIRECTIONS:
1. Preheat your oven to 375 degrees. Put the chicken in a shallow dish in one layer. Blend a ...
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Aug 24, 2011
Posted in:
Maintaining,
Recipes,
Bulking
SERVINGS: Makes 8 portions
INGREDIENTS:
2.5 lbs extra lean ground turkey

1 small onion
1 small red or green pepper
2 ribs celery
1/2 cup zucchini (optional)

1/2 cup broccoli stems (optional)

1 Tbsp garlic chopped
4 egg whites

2 cups rolled oats
Dried Spices:

1 Tbsp. dried thyme
1 ...
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Aug 22, 2011
Posted in:
Recipes,
Maintaining
Serves: 4
INGREDIENTS:
1 teaspoon olive oil
1 medium onion, finely chopped
1 potato, peeled and cut into small cubes
750 g (1 1/2 lb) frozen edamame beans, defrosted
1 quart (1.2 litres or 2 pints) vegetable stock
2 tablespoons creme fraiche

salt and freshly ground pepper
DIRECTIONS:
In a ...
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Aug 16, 2011
Posted in:
Recipes,
Bulking
Great post-workout snack-on-the-go.
SERVING SIZE: about 1/2 cup
INGREDIENTS:
2 cups regular oats
1/3 cup ground flaxseed (such as NOW's Flax Seed Meal)
1/4 cup chopped walnuts
1/4 cup chopped slivered almonds
2 teaspoons ground cinnamon
1/3 cup orange juice
1/3 cup honey
1/4 cup packed brown sugar
2 teaspoons ...
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Aug 16, 2011
Posted in:
Recipes,
Bulking
SERVES: 4
STEAK INGREDIENTS:
1-pound flank steak
1/8 teaspoon sea salt
freshly ground black pepper, to taste
1 tablespoon olive oil
1 clove garlic, halved
SALSA VERDE INGREDIENTS
A small bunch of fresh cilantro
A small bunch of fresh mint, leaves picked
1 clove garlic, peeled
1 to 2 fresh ...
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Aug 16, 2011
Posted in:
Recipes,
Maintaining,
Cutting
SERVES: 4
INGREDIENTS:
3 cloves of garlic
A small bunch of fresh basil
1 tablespoon olive oil
1 jalapeno or Serrano chile
28-ounce can diced tomato
1/8 teaspoon sea salt
freshly ground pepper, to taste
1 tablespoon red wine vinegar
4 x 5-ounce white fish filets such as coley, cod ...
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Aug 15, 2011
Posted in:
Recipes,
Bulking,
Maintaining
SERVINGS: 6
INGREDIENTS:
2 pounds ground beef
1/2 cup red onion, chopped, 2 3/4 ounces
1 green pepper, chopped
1 red bell pepper, chopped
2 tablespoons chili powder
1 tablespoon cumin
2 cloves garlic, minced
1/4 teaspoon cayenne
2 teaspoons salt
1 teaspoon pepper
1/2 teaspoon garlic powder
3 Roma ...
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Aug 15, 2011
Posted in:
Recipes,
Maintaining,
Bulking,
Cutting
INGREDIENTS
1 cup plain oatmeal (old fashioned or quick oats, not instant)
1 cup egg whites (6 whites) or egg substitute
1/2 cup fat free or 1% cottage cheese
1/2 teaspoon cinnamon
1 packet zero-calorie sweetener (such as Splenda, Truvia, or Equal) or 2 teaspoons sugar or honey
1/2 tablespoon ...
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Aug 8, 2011
Posted in:
Recipes,
Maintaining
Servings:
8 (about 1/2 cup each)
Ingredients
3 green tea bags
3 1/4 cups boiling water
2 tablespoons sugar
2 teaspoons freshly grated lemon zest
3 cups mixed dried fruit, such as apples, apricots, pears, figs and/or raisins
Preparation
Steep tea bags in boiling water for 3 to 5 minutes. ...
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Jul 25, 2011
Posted in:
Recipes,
Cutting,
Bulking,
Maintaining
Over the weekend, I tend to grill 3-5lbs of boneless, skinless, chicken breast. However much is needed for the week. This recipe includes some ideas on how to take the left-over, grilled chicken and turn it into killer wraps in less than 10-15 minutes.
Before grilling, I take the large ...
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Jul 19, 2011
Posted in:
Recipes,
Bulking,
Maintaining
This "man's man" quiche is rich in protein, vitamins, minerals and calcium. Maintaining a good calcium and protein intake are key in aiding weight and body fat control.
Preparation: 15 minutes
Cooking time: 40 minutes (remember to pre-heat the oven)
Servings: 6
Ingredients
1/4 cup protein powder (such as NytroWhey) ...
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Jul 19, 2011
Posted in:
Recipes,
Maintaining,
Bulking
This tasty-cake may be the first cheesecake to be both reduced fat (from the standard cheesecake) and packed with protein, calcium and vitamins.
Preparation time: 30 minutes
Baking time: 45 minutes
Makes: 12 servings
Crust
Ingredients:
1 1/2 Tbsp protein powder (such as NytroWhey)
1/3 cup Soft Butter
1/3 cup ...
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Jul 19, 2011
Posted in:
Recipes,
Bulking
This Protein Punch of an oatmeal is an excellent source of protein, contains a good amount of fiber is naturally cholesterol free and is low in fat. For those that want the right jump on the day.
INGREDIENTS:
1 1/2 Tbsp protein powder (such as NytroWhey)
1 Package Instant Unflavored ...
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Jul 19, 2011
Posted in:
Recipes,
Bulking
INGREDIENTS:
6 scoops of protein powder (such as NytroWhey) or 2 packets of a meal replacement (such as NutriPure Supreme)
2-3 tbsp of cream or natural peanut butter (optional)
*Can also add some honey to make them moister and sweeter. Agave would be the best for dieters since it is ...
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Jul 18, 2011
Posted in:
Recipes,
Cutting,
Maintaining
INGREDIENTS:
1-1.5 lbs Extra Lean Ground turkey
1pkg Lipton onion soup mix
Fresh green onions
Cajun seasoning
DIRECTIONS:
Mix all ingredients together. Make patties and grill. Low-Carb Dieters: Try them wrapped in lettuce. ...
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Jul 10, 2011
Posted in:
Recipes,
Bulking
INGREDIENTS:
1/2 cup oatmeal
1/2 cup cottage cheese
1/2 cup skim milk
2 whole eggs.
Greek yogurt
fresh mixed berries (chopped)
DIRECTIONS:
Blend oatmeal, cottage cheese, skim milk and egg. Pour batter to cook crepes. Top with Greek yogurt and mixed berries blended in. Roll up like a crepe. Good ...
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Jun 27, 2011
Posted in:
Recipes,
Maintaining,
Bulking,
Cutting
INGREDIENTS:
1 box sugar-free strawberry Jell-O
90g Vanilla Whey Protein (such as NytroWhey)
1 Cup Fat-Free Sour Cream
1 Cup Frozen Mixed Berries
1 Cup Boiling Water
DIRECTIONS:
Add the boiling water to the Jell-O and let it dissolve. Then place it in the fridge for 10 minutes and let ...
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Jun 20, 2011
Posted in:
Recipes,
Maintaining,
Bulking
INGREDIENTS:
1 cup Greek Yogurt (0% fat)
1 single serving packet of Crystal Light (Pink Lemonade or Lemonade)
DIRECTIONS:
Mix and freeze for a few hrs. ...
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