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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Pain Versus Gain: What is Delayed Onset Muscle Soreness, & do we need it to Grow?
Most hard working bodybuilders, from rank beginner to seasoned pro, will experience some degree of training-related muscle soreness. Whether experienced ...
Myofibrillar vs. Sarcoplasmic Hypertrophy: Two Ways to Grow
We've all seen the Bruce Lee-types, the small men with profound strength, and the contrary, muscle men that are all ...
Chelation & Why It’s Important for Mineral Supplementation
Minerals like zinc and magnesium are necessary for us to properly use energy, detoxify our bodies, and hundreds of other ...
The Biology of Fat Loss Mechanics – Part 3
By Roland Pankewich Read Part 1 HERE Read Part 2 HERE So far we have outlined some basic principles that ...
Partner Up!
In this day and age, exercise and general health have become not only a trend but a necessity. Townships and ...
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Protein-Powered Lemonade
1 scoop whey protein 1 cup almond milk 1 packet Crystal Light lemonade
Easy Lemon Pepper Chicken
2-4 Servings Ingredients: 2 lb chicken breast 1 Tb coconut or mct oil 1/2 tsp paprika 1/2 tsp cayenne powder ...
Tandoori Style Spiced Chicken
Ingredients: 2 lb chicken breasts, cut into thirds or halves 2 cups Greek yoghurt* *Note: Nonfat, 2%, or full fat ...
(Beer) Can Chicken
Note: Using a half can of beer for this dish makes for a nice, moist chicken which can be eaten plain, ...
Tuna Stuffed Tomatoes
Ingredients: 1 can tuna 2 tomatoes 1 Tb greek yoghurt 1 Tb favorite mustard 1 tsp hot sauce of choice ...
Smoked Salmon & Eggs
Recipe Submitted by MI40X Ambassador Mark Hope 1 Serving Ingredients: *Note: Adjust ratios/portions based on your meal requirements 2 Eggs ...
Mini Tuna Ricotta Cakes
Notes: These freeze really well; once they are formed into patties or meatballs, freeze immediately (don’t cook). To thaw, leave in refrigerator until thawed and cook as directed.
For a Higher Fat Version: Substitute full fat ricotta and whole egg.
Ingredients:
8 oz canned tuna (2 cans)
8 oz fat free ricotta
1 egg white
1 Tb minced onion
1/4 tsp dill
1/8 tsp white pepper
1/8 tsp lemon pepper
1 tsp hot sauce
1 Tb coconut flour (or other gluten free flour)
1/4 cup gluten free breadcrumbs
Directions:
1. Combine all ingredients in a large bowl and mix gently. Let sit 10 minutes so flavors can combine.
2. Divide into desired-size patties or ‘meatballs’ – I find 2-2.5oz allows them to stick together really well.
3. Bake at 350 for 30-35 minutes.
