MI40 Strength: Hypertrophy & Strength Periodization Programming – Part 2
The process of muscle growth is best stimulated with high volume using relatively moderate weights. But to get stronger faster, ...
The process of muscle growth is best stimulated with high volume using relatively moderate weights. But to get stronger faster, ...
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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Ingredients: 1 lb lean beef, thinly sliced 1 lb broccoli, broken down into small pieces 1 yellow or white onion, ...
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INGREDIENTS 2 scoops of vanilla whey protein powder 1⁄2 cup of dextrose or maltodextrin 1 banana 1⁄2 cup strawberries 16 ...
2-4 Servings
Ingredients:
1 medium russet potato, peeled and chopped
1/2 Tb coconut oil
1/2 tsp salt
2 egg whites
20 oz (4 cans) tuna in water (or salmon!)
1 tsp lemon pepper
1/2 c gluten free breadcrumbs
Greens:
2 Tb coconut or MCT oil, divided
2 leeks, white part sliced
3 cloves garlic, sliced or minced
10-12 oz (2 bags) mixed greens: spinach, kale, chard, collard, etc
1 bunch basil, sliced
1/4 tsp salt
1/2 tsp pepper
1/2 tsp mustard powder
1/2 tsp dill
1 c pasta sauce
1/4 c parmesan cheese
Directions:
1. Bring a pot of water to a boil over medium heat. Add salt and potato and boil until potato is soft (about 5-10 minutes). Drain and mash potato.
2. Add 1/2 Tb coconut oil, egg white, tuna, lemon pepper and breadcrumbs. Form into small patties, and let sit for 15 minutes to an hour in the fridge so they hold their shape.
3. In a large frying pan, heat 1 Tb oil over medium heat. Add leeks and garlic and saute for 3-4 minutes.
4. Add greens, basil and seasonings, cover, and cook for about 5, or until greens are softening.
5. Remove from heat and transfer to a baking pan.
6. Preheat oven to 350 degrees.
7. Heat 1 Tb oil in a large frying pan over medium high heat. Add tuna patties and brown for about 5 minutes. Gently flip and brown second side for another 5 minutes.
8. Transfer patties to the pan of greens, pour pasta sauce over the tope, and sprinkle with parmesan cheese.
9. Bake in oven for 15 minutes until tuna cakes are fully solidified, and cheese has melted. Serve immediately or store up to 2 days.