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Bodybuilding Recipe: Roasted Brussel Sprouts

Mar 26, 2012
Posted in: Recipes, Cutting
INGREDIENTS: Brussel sprouts Coarse salt Olive oil DIRECTIONS: Cut off the ends of the sprouts, and peel off any colored outer leaves. Slice each brussel sprout into thirds. Place the sprouts into a ziplock bag.  Add enough olive oil to coat the veggies, then sprinkle with coarse salt. Zip the ...

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Bodybuilding Recipe: Spicy Honey Chicken

Mar 26, 2012
Posted in: Recipes, Maintaining, Bulking
SERVINGS: 4 servings (serving size: 2 chicken thighs) INGREDIENTS: 2 teaspoons garlic powder 2 teaspoons chili powder 1 teaspoon salt 1 teaspoon ground cumin 1 teaspoon paprika 1/2 teaspoon ground red pepper 8 skinless, boneless chicken thighs Cooking spray 6 tablespoons honey 2 teaspoons cider vinegar DIRECTIONS: 1. Preheat broiler. ...

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BODYBUILDING-RECIPE: Meatballs with Peppers

Mar 5, 2012
Posted in: Recipes, Bulking, Maintaining
SERVING SIZE: Makes 4 servings INGREDIENTS: 1 cup thinly sliced green bell pepper 1 cup thinly sliced red bell pepper 1 cup thinly sliced yellow bell pepper 1 1/3 cups water 1 (10 1/2-ounce) can beef consomme 1 bay leaf 1 (1-ounce) slice whole-wheat bread 1 pound ground round 1 ...

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BODYBUILDING RECIPE: Egg White Omelet with Veggies

Mar 5, 2012
Posted in: Recipes, Cutting, Maintaining
INGREDIENTS Cooking spray 2/3 cup frozen whole-kernel corn, thawed 1/2 cup chopped zucchini 3 tablespoons chopped green onions 1/4 teaspoon salt, divided 2 tablespoons water 1/4 teaspoon black pepper 3 large egg whites 1 large egg 2 tablespoons shredded smoked Gouda cheese DIRECTIONS: Heat a small saucepan over medium-high heat. ...

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BODYBUILDING RECIPE: Chicken Kebabs with Yogurt-Tahini Sauce

Mar 5, 2012
Posted in: Recipes, Cutting, Maintaining
SERVINGS: Makes 6 servings INGREDIENTS: 1/2 cup canola oil 1/2 cup plus 1 Tbsp. lemon juice (from about 3 lemons) 4 teaspoons cumin 2 teaspoons ground coriander 2 teaspoons paprika 4 cloves garlic, smashed 3 pounds boneless, skinless chicken breast, cut into 1-inch pieces 2 red bell peppers, seeded, cut ...

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Bodybuilding Recipe: Sweet Potato No-Skins

Feb 24, 2012
Posted in: Recipes, Maintaining, Bulking
SERVINGS: Makes 4 Servings INGREDIENTS: 16 ounces sweet potatoes (sliced into 1/2" thick rounds ) 1 teaspoon olive oil 1/8 teaspoon sea salt 1/8 teaspoon garlic powder 1/8 teaspoon cayenne, or to taste 2 ounces shredded Reduced Fat Sharp Cheddar Cheese 4 teaspoons bacon bits 4 teaspoons finely chopped scallions ...

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Bodybuilding Recipe: Sausage Feta Pepper Bake

Feb 24, 2012
Posted in: Recipes, Maintaining, Cutting
SERVINGS: Makes 4 servings INGREDIENTS: Olive oil spray 4 ounces lean spinach and feta chicken and/or turkey sausage, sliced lengthwise and then chopped into 1/2" pieces (no more than 7 grams of fat per 3-ounce link) 2 cups frozen peppers and onions (diced) 2 cups egg substitute Sea salt, to ...

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Bodybuilding Recipe: Baked Egg & Avocado

Feb 24, 2012
Posted in: Recipes, Maintaining
INGREDIENTS: 1 avocado 1 egg pepper DIRECTIONS: Preheat oven to 425 degrees, have cast iron pan in there. If you do not have a cast iron pan, a frying pan works just fine. Slice avocado in half, take out pit. Take pan out of the oven and put avocado halves ...

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Bodybuilding Recipe: Herb Crusted-Halibut

Feb 13, 2012
Posted in: Recipes, Maintaining, Bulking
INGREDIENTS 4 halibut fillets (6oz each) 1/4 cup white cooking wine 2 tbsp olive oil 1 garlic clove, minced 1 tbsp lemon zest 2 tbsp lemon juice 1 tsp oregano 1 tsp thyme 3 tbsp whole wheat bread crumbs 1 tsp dried parsley Salt and pepper DIRECTIONS 1. Preheat the ...

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BODYBUILDING RECIPE: Ultimate Baked Potato

Feb 6, 2012
Posted in: Recipes, Bulking
Try this quick and easy recipe for an awesome post workout meal. Tastes incredible! INGREDIENTS: 1 baked potato 1 pinch of (shredded) cheese 1 can of chicken or tuna (drained) Cook the potato and cut open lengthwise. Then add the canned chicken or tuna to the potato. Top it off ...

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Bodybuilding Recipe: Spinach Lasagna Rolls

Jan 30, 2012
Posted in: Recipes, Cutting, Maintaining
"...When I crave pasta, this is what I make." SERVINGS: Makes 9 rolls 1 Roll per serving INGREDIENTS: 10oz Frozen Chopped Spinach, thawed and rained 9 Lasagna noodles 15 oz Fat Free Ricotta Cheese 32 oz Low Sodium Pasta Sauce 3 oz Fat Free Mozzarella Cheese 1 egg Cook the ...

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Bodybuilding Recipe: Protein Pizza with a Pumpkin Base

Jan 23, 2012
Posted in: Recipes, Bulking, Maintaining
Ingredients (for the pizza base) - blended together and baked on a nonstick cookie tray at 150 C (302 F) for ~ 35 minutes (basically, until golden and cooked throughout): 1/2 cup of pumpkin puree 1/2 cup of egg whites 1/8 cup of chickpea flour (you could sub this with ...

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Bodybuilding Recipe: Lemon Pepper Garlic Chicken

Jan 16, 2012
Posted in: Recipes, Cutting
INGREDIENTS: 10 oz chicken breast tenderloins Garlic powder Salt Pepper Lemon pepper Barley DIRECTIONS: Season to taste. Bake chicken for 25 minutes in oven. Prepare with a salad and a sweet potato for a filling and nutritional meal. ...

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Bodybuilding Recipe: Weight Gainers Ice Cream

Jan 9, 2012
Posted in: Recipes, Bulking
INGREDIENTS: 2 cups skim milk 2 tbsp peanut butter 1/4 cup oats 1/4 cup wheat bran 1/4 cup low fat cottage cheese 1 scoop protein powder 1 medium banana 1 tsp cinnamon 1 packet artificial sweetener (or more for desired taste) DIRECTIONS: Blend it all together and put it in ...

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BODYBUILDING RECIPE: HI PROTEIN OATMEAL COOKIES

Dec 19, 2011
Posted in: Recipes, Maintaining
SERVINGS: 
 Makes 18 cookies INGREDIENTS Dry Ingredients 1 cup whole wheat flour 2 cups Old Fashioned Rolled Oats 3 scoops vanilla protein powder 3/4 tsp baking soda 3/4 tsp baking powder 1/2 tsp salt 1 tbsp cinnamon 1/2 tsp nutmeg Wet Ingredients 1 cup unsweetened apple sauce 3/4 cup ...

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Bodybuilding Recipe: Jason's Gourmet Enchilladas

Dec 19, 2011
Posted in: Recipes, Cutting, Maintaining
SERVINGS: 10 servings INGREDIENTS: 1 lb lean ground turkey (or beef) 10 Whole wheat tortillas 1 package Mexican-style shredded cheese 1 can Mild Red Enchilada sauce 1 can Mild Green Enchilada sauce Mrs Dash Southwest Seasoning DIRECTIONS: 1. Preheat oven to 350 degrees. 2. Cook meat in med saucepan until ...

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BODYBUILDING RECIPE: Massive Mass Gainer

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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Bodybuilding recipe: Lemon Fusilli with Arugula

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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BODYBUILDING RECIPE: Protein Pumpkin Pie

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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BODYBUILDING RECIPE: Coconut and Banana Protein Pancakes

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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BODYBUILDING RECIPE: CINNAMON STREUSEL PROTEIN MUFFINS

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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Bodybuilding Recipe: The Finisher

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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BODYBUILDING RECIPE: APPLE SURPRISE SHAKE

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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Bodybuilding Recipe: Luke's Protein Bars

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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Bodybuilding Recipe: Salmon Salad

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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BODYBUILDING RECIPE: Cucumber Salad

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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BODYBUILDING RECIPE: Waffle Madness

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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BODYBUILDING RECIPES: PROTEIN FIESTA

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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BODYBUILDING RECIPE: PROTEIN OATMEAL A LA CARTE

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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BODYBUILDING RECIPE: TUNA WITH AVOCADO

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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BODYBUILDING RECIPE: Snack On This Hummus

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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BODYBUILDING RECIPES: LENTIL BURGERS

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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BODYBUILDING RECIPE: ZOOP'ED UP OATMEAL

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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BODYBUILDING RECIPE: MAPLE SALMON

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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BODYBUILDING RECIPE: Mozzarella, Spinach, Pepper Omelet Sandwiches

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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BODYBUILDING RECIPE: BANANA CREAM PIE SMOOTHIE

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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BODYBUILDING RECIPE: True Macaroni

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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BODYBUILDING RECIPE: TURKEY OMELET

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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BODYBUILDING RECIPE: THAI CHICKEN

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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BODYBUILDING RECIPE: TURKEY MEATLOAF

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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