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Optimize Your Carb-Up Day

A common nutrition plan we use with clients involves rotating low carb days with higher carb days. Low carb days ...

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In Pursuit of Perfection, Can We Change the Shape of Our Muscles?

Despite our muscle gains and the conditioning we are able to achieve, many of us remain unhappy with our physical ...

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Seven Muscle Building Mistakes Exposed!

An ability to build thick layers of lean muscle indefinitely is one trait no bodybuilder will ever possess, despite any ...

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MI40 Strength: Intro to Coach Adam, & Boss of Bosses Meet – Part 2

In case you missed it, catch Part 1 here. Now, during my prep for this meet I had the best training ...

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The Glycemic Index: Useful or Useless?

Popularized in the mainstream media & bodybuilding world, how does the G.I of a food actually apply when seeking physique ...

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Putting The Dirty Bulk To Rest

You often hear the same questions no matter what gym setting you are in.  What’s your max bench?  What pre-workout ...

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Honey Soy Chicken with Bok Choy and Rice

2 Servings Ingredients: 1/8 c honey 1/8 c soy sauce 1/8 c mirin or sherry 1/2 tsp Chinese five-spice powder ...

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Green Detox Juice

This recipe makes approximately two 8 ounce servings. 5 stalks of Kale or Spinach 3 Apples 1 Lemon 1 Cucumber ...

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French Dressing

INGREDIENTS 1⁄2 cup salad oil 1/3 cup red wine vinegar 1 tbsp lemon juice 1 tsp worcestershire sauce 1⁄2 tsp ...

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Tuna “Nicoise-Style” Salad

1-2 Servings *Note: Tuna Nicoise typically contains nicoise olives & eggs (fat) as well as potato (carb). If you prefer ...

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Chocolate Cheesecake Pudding

Tastes just like chocolate cheesecake, without the guilt! Ingredients: 2 c greek yoghurt 1/2 scoop chocolate casein protein 1/2 scoop ...

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Greek Mango Shake / Smoothie

INGREDIENTS 6oz low fat Greek yogurt, Mango flavored 1tbsp natural peanut butter 1 banana, chopped 1 cup milk, low fat ...

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General Burger Base Recipe

4 Servings

Difficulty Level: Easy

Notes:

* use lean cuts of meat and add rice / sweet potato etc. to turn this into a post workout dish

* if intending to make these for breakfast, use fattier cuts of meat

* can be a great protein source for a salad

* Ideal for any meat: ground chicken, turkey, beef, bison, or even canned tuna work extremely well

* Listed servings are (2) 4oz patties each, but you can easily adjust based on your macro requirements

* Also works well for ‘meatloaf’ – just transfer to a meatloaf pan rather than portioning out patties.

* This recipe uses the oven to cook the burgers, but obviously you can cook them on the grill as well – just make sure the burger mix holds together well enough that it won’t fall apart during cooking.

* See below for various flavor additions

Ingredients:

  • 32 oz Ground Meat (or canned fish)
  • 3 Eggs (or 6 Egg Whites)
  • 1 cup Almond or other Gluten-Free Flour (add more if mixture is too moist)
  • ½ Onion finely diced
  • Salt Free Seasoning Blend

Steps:

  1. Preheat oven to 425®F.
  2. Grease oven-proof tray (with edges).
  3. Using your hand, combine all ingredients in large bowl.
  4. Put a small plate on your kitchen scale, and measure meat into 4oz (or 2oz) portions.
  5. Roll portions into ball, flattening slightly, and distribute onto baking pan with about ½” spacing.
  6. Cook patties for 20-25minutes, testing for doneness with thermometer.

Easy Flavor Additives to Spice Things Up!

  1. Southwest: ¼ cup each diced bell pepper and pasilla pepper (or jalapeno), a heavy dash of cumin, a handful of chopped, fresh cilantro.
  2. Asian: 1Tb each sesame seeds, minced ginger and garlic, dash of allspice or chinese 5 spice
  3. Curry: 1-2 Tb yellow, red, or green curry paste, 1Tb coconut oil (great for lower fat meat)
  4. Italian: 1Tb minced garlic, fresh or dried oregano, thyme, parsley, 1Tb tomato paste
  5. American: Reduce recipe by 1 egg, add 1Tb each Ketchup, Mustard, and Barbecue Sauce
  6. Fresh Herb: handful of chopped fresh herbs (pick your favorite one, or mix them up)