BodyBuilding recipes

$loth said:
Chong, are you bulking at the moment?
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I was on a calorie defecit but once I hit the 5 rep cycle of my HST routine, I decided to ditch the cut to see what kind of lifts I could do as I was feeling stronger than ever.

Nothing major just went from 2750kcals to around 3500-3800kcals for a few weeks. I'd call that a very lean bulk ;)
 
I generally have sweet potato (5-8mins full power in microwave), steamed veg and chicken in the evenings.

I'll cut the chicken into mini fillets, fast fry in a little olive oil with shallots, a table spoon of red pesto (half the fat of green pesto) and a dash of water to make a smooth sauce.

Or.....use a home made red thai curry paste for chicken stir fry with egg or rice noodles. Toss the noodles in some soy and sesame oil for that authentic taste

Or.....fry some shallot, leek, broccoli and mushrooms in olive oil, add chicken, chicken stock cube, throw in some bulgar wheat, just cover with boiling water and simmer until all the liquid is absorbed. Season to taste. Protein, carbs and veg all in one pan! ;)

I also make BIG batches of a simple tomato sauce and freeze into individual portions....

Red onion
Garlic
Tinned tomatoes
Tomato purée
Balsamic vinegar
Brown sugar
Oregano
Basil

Fry the onion and garlic, add the tomatoes, purée, balsamic, brown sugar and herbs then simmer till reduced by third. Ok its got some simple sugars in there but you don't need much to give the sauce a little depth.
 
sh4rk said:
What do you guys tend to have for your pre and post workout shakes with regard to carbs/protein etc? Are they very different?
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I'm only just started to have pre workout shakes, but i'm thinking of 30g protein and 40-50g of blended oats, and then seperatly in some OJ - 3g of taurine and 3g of CEE. Post workout when I was bulking was 40-50g protein and same with oats, and 5g creatine mono.
 
Chong Warrior said:
This is the only meal I eat practically every single day, it's the last meal I eat before my bedtime shake:

3 whole eggs
1/2 can of tuna
cooked in olive oil

makes a cracking high protein, tasty omelette with zero carbs. I add cheese if I need the extra calories.
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sounds great, i was needing a meal before my bedtime meal with high protein/EFA's and no carbs, think ill try that but also add some avocado to the mix to bump up the EFA, although i normally have 4 whole eggs at lunchtime along with wholemeal pittas, do you think 7 whole eggs a day, every day would be a bit too many? :o
 
A2Z said:
sounds great, i was needing a meal before my bedtime meal with high protein/EFA's and no carbs, think ill try that but also add some avocado to the mix to bump up the EFA, although i normally have 4 whole eggs at lunchtime along with wholemeal pittas, do you think 7 whole eggs a day, every day would be a bit too many? :o
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I have 6 everyday, there's nothing wrong with eating eggs.

All you need to watch out for is the calories as the yolks are full of them. Also too many eggs and not enough fruit, veg, fibre can leave you blocked up.
 
My morning and bedtime shake...

2 x TBSP LF Cottage Cheese
1 x TSP Natural Peanut Butter
1/2 Cup Oats (Depending on if I need the carbs or not)
1 Cup SS Milk
1 Banana / Hand of Frozen Raspberries (Sometimes I don't put in either though, it depends on my fruit intake for the day)
Add cinnamon for taste
Sometimes I add whey but only if I feel I need to for that particular day

Blend and enjoy :)
 
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Skull said:
Whey protein is a waste of money? You must know a really good butcher if you can get 200g of protein a day from meat for less than the cost of whey!
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Styles said:
Whey isn't a waste of money. And it's not something to do when you start out, it's a great supplement, in fact it's the best supplement a weight trainer / bodybuilder can get. Right through from beginner to IFBB Pro.

I wonder who can guess whos back it is the quickest?
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Styles said:
How about 300g protein a day and more. It soon becomes very expensive. Protein powders are great for after a workout, directly after. And then a balanced meal 60-90 minutes later. They're also great pre-workout.

Of course it's not 100% needed, but it's a HUGE help and to be honest I'd be lost without it. My income doesn't give me the freedom to buy all the meat I'd ever need, and my schedule doesn't give me the time to spend all day in the kitchen.

IMO average joe's growth will stagnate without some help. Average Joe being average earnings and not having all day free to prepare food.
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No one needs 300g of protein a day unless you're some mad mass monster like Jay Cutler or Ronnie Coleman. Whey is just a cheap way of getting protein into you, there are fare better ways of eating protein, and in a day it's so easy to get over 100g of protein without much effort.
 
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