Sunday, November 23, 2014

Monday, November 17, 2014

MUSCLE MEAL MONDAY ~ 7 NUTRIENT-PACKED RECIPES MAKE THE ULTIMATE VEGETARIAN MENU

I got to thinking about my vegan/veggie bros out there and what they can do to get the proper protein and muscle meals they need to grow while staying true to their herbivore lifestyle. So, I found this meal plan. It's a full day's worth of non-meat protein intake on Bodybuilding.com post by Jessica Austin. Let me know what you think. 

When you hear the words "buff vegetarian," does anyone come to mind? How about former Mr. Universe Bill Pearl and six-time Ms. Olympia Cory Everson? These eye-popping physiques were both supported by a vegetarian diet. It's more than possible to build lean muscle without eating meat. If it sounds crazy, keep reading. 

Do you want to expand your grocery-shopping horizons, pack in new sources of high-quality nutrients, and still consume 150-plus grams of protein in one day? Well, you'll get all that and more from the meatless meal plan below. So if your taste buds and food sensibilities are begging for a change? Ah! Not another chicken breast!? Why not try vegetarian for a day?

"A balanced selection of vegetables provides many of the nutrients your body requires every day."You don't have to eat like a rabbit, and you don't have to commit to lifelong veggie-worship to take vegetarianism for a test drive.It's all about complementary proteins and taking in all of your amino acids, minus the meat. But let's skip the science and get to the mouthwatering recipes, shall we?

Breakfast Tofu and Spinach Scramble

 
Ingredients
Directions
  1. Heat 1 teaspoon of olive oil in a pan on medium heat (less oil if the pan is non-stick). Throw in tomatoes, mushrooms, and 1 clove of garlic (crushed or chopped), and let everything cook until the mushrooms have softened, turning slightly golden brown.
  2. Turn the heat to low and throw in the tofu, a splash of soy sauce, splash of lemon, and your salt and pepper to taste. Cook for another 3-5 minutes, letting some of the liquid cook off and the tofu to warm up.
  3. Turn off the heat and mix in the spinach.
  4. On the side you can add 1/4 cup of your pre-cooked quinoa. But before you serve the quinoa, here's an easy way to jazz it up for breakfast.

Sweet Cinnamon Quinoa (Side)

Ingredients
Directions
  1. Reheat your quinoa in the microwave (you can add a splash of soy milk, almond milk, or hemp milk if you want it to be more moist).
  2. Add the walnuts, blackberries, cinnamon and Stevia and mix it all together with a spoon.
  3. Serve warm!
Nutrition Facts
Serving Size (including quinoa on the side)
Amount per serving
Calories 418
Total Fat26g
Total Carbs 29g
Protein 31g
Fiber 7.5g

Mid-afternoon Meal Greek Yogurt, Almonds, and Dried Apricot

 
Ingredients
  • 8 ounces of Greek Style Yogurt
  • 1-2 palm-fulls of raw or roasted Almonds (unsalted and unsweetened)
  • 1 palm-full of dried Apricot
  • 1 packet of Stevia (zero calorie sweetener) or a bit of agave or Honey
Directions
  1. Combine all the above ingredients and chow down!
Nutrition Facts
Serving Size
Amount per serving
Calories 428
Total Fat 23g
Total Carbs 31g
Protein 23g
Fiber 5g

Lunch Portabella and "Sausage" Pasta with Spinach

 
Ingredients
Note: You can choose any whole wheat pasta that you'd like or even a specialty pasta such as pastas made with quinoa flour or brown rice flour. Read the nutrition label to understand how much pasta equals one serving.
Directions
  1. Heat the tablespoon of olive oil on medium in a large saute pan. When the oil is hot, place onion, mushrooms, and garlic in the pan. Cook 2 to 3 minutes, until the vegetables start to shrink and/or brown a little bit.
  2. They shouldn't be cooked all the way through. Add your favorite cooking red wine (I found both Merlot and Cabernet to be good options for this meal) and the "sausage" to the pan.
  3. Cook all together until the alcohol has cooked out of the wine and little liquid remains. Add your spices to the pan, to your taste.
  4. Cook the pasta according to package directions, and then add your mushroom and sausage mix to the pasta. Mix well and place on top of a bed of fresh spinach.
  5. Drizzle with balsamic and eat up! I like this meal hot and cold.
Nutrition Facts
Serving Size
Amount per serving
Calories 444
Total Fat 16g
Total Carbs 32g
Protein 28g
Fiber 15g

Snack Edamame, Hummus, Whole-grain Crackers

 
Ingredients
  • 3 ounces of fresh or boiled Edamame (immature green soybeans?Don't eat the shells!)
  • 2 or 3 tbsp Hummus
  • 1 ounce Whole-grain Crackers (usually between 7 to 10 crackers depending on the product, but my favorite is Kashi Heart to Heart Whole Grain)
Directions
  1. This one is simple: Hold, dip, munch. Construct an edamame and cracker tower with hummus as cement. Challenge yourself?how high can you stack?
  2. Annoy your cubicle buddies with the sound of crunching. After all, it's good for your health, and that's what matters.
Nutrition Facts
Serving Size
Amount per serving
Calories 335
Total Fat 16.5g
Total Carbs 35g
Protein 18g
Fiber 10g

Dinner Meatless Nachos

 
Ingredients
Note: If you use canned beans for the convenience factor, make sure to rinse the beans in cold water and drain them before using.
Directions
  1. Mix the black beans and Gimme Lean Ground Sausage in a microwave safe bowl. Heat the bean and "sausage" mixture for 1-2 minutes until hot.
  2. Sprinkle with cheese and red chili pepper flakes if you're brave enough. Eat with tortilla chips!
  3. Add 1 or 2 tablespoons of the home-made guacamole recipe below for added flavor and a boost of healthy fats and protein from nutritious avocado and quinoa!
  4. Optional: Serve nachos on a bed of fresh spinach.
Nutrition Facts
Serving Size
Amount per serving
Calories 410
Total Fat 13g
Total Carbs 45g
Protein 31g
Fiber 15g

Easy Guacamole (Side)

Ingredients
Directions
  1. Mix the avocado, quinoa, red onion, tomato, and cilantro together in a bowl. Add lime and your spices to taste!
  2. Refrigerate before serving, if desired.

Dessert Protein Pudding or Low-Carb Smoothie

 
Ingredients
  • Your favorite high-quality Protein Powder in your favorite flavor.
  • A liquid: Choose ice to blend with your shake, or you can use water, Soy Milk or almond milk.
Tips: To make protein pudding, start with a very small amount of liquid and mix the protein powder and liquid together until it forms a pudding like texture. Casein protein or protein blends tend to work best for the pudding effect.

You can also add a bit of almond butter, Greek yogurt, cinnamon, nuts, or blueberries to make a fancy dessert.You can even add almond or peanut butter to your protein smoothies for a boost of healthy fats and a creamy texture.If you choose to include a high-protein dessert, you'll add between 130 and 200 calories to your day, and 1 scoop of most protein powders includes at least 20 grams of protein!

Nutrition Facts
Serving Size (Entire Meal)
Amount per serving
Calories 2260
Total Fat 120g
Total Carbs 176g
Protein 154g
Fiber 53g

The Take-Home Lessons

There you have it?1 gram of protein per pound of body weight for someone weighing 154 pounds. If you want more or less protein?or if you're trying to get below 2200 calories?this meal plan can be easily modified. 

Here are some ideas: Scramble egg whites and add them to your lunch and dinner. Add whey protein to your Greek yogurt. Use two scoops of protein powder instead of one, or add in another protein shake with water sometime during the day?perfect for a post-workout meal.

On the other hand, you can always cut down the portions of meals, leave out the quinoa for the day and drink an extra protein shake instead, or skip the guacamole.

Remember that you're not baking a souffle here. It's not food science. You can replace any ingredients you don't like with ones that you do. Mushrooms gross you out?

Try grilled zucchini or asparagus. You won't always get the same nutrient breakdown, but the calorie count should be close enough to keep you on track with your fitness goals.

Vegetarians can't build muscle? Think again.
 

Sunday, November 16, 2014

Monday, November 10, 2014

MUSCLE MEAL MONDAY ~ 5 HIGH-PROTEIN SNACKS TO FIRE UP YOUR MUSCLES

BPI "Muscle-Maker" Muffins


As they say (and by they, I actually mean me), "Make muffins, make muscles." This is yet another recipe that uses both vanilla protein powder and Siggi's yogurt, but I assure you the result will be nothing short of euphoric, not to mention anabolic. Let the protein pile on by adding the "Getting Siggy With It" frosting!
Ingredients
Directions
  1. Preheat oven to 375 degrees and place liners in muffin tin.
  2. In large bowl, combine all dry ingredients (flour, whey, cocoa powder, brown sugar, baking powder, baking soda, salt).
  3. In another bowl, whisk melted coconut oil, buttermilk, vanilla.
  4. With a spatula, slowly fold wet ingredients into the dry ingredients. Once the ingredients are incorporated, fold in the carob chips.
  5. Fill the muffin liners about 2/3 of the way and bake for 20 minutes. A toothpick should come out clean when inserted into the center of the muffin.
  6. Transfer to a rack and let cool.
Nutrition Facts
Serving Size: 12
Amount per serving
Calories - 284
Total Fat - 17g
Total Carbs - 27g
Protein - 8g

Bodybuilding.com

Sunday, November 9, 2014

Monday, November 3, 2014

MUSCLE MEAL MONDAY ~ 5 HIGH-PROTEIN SNACKS TO FIRE UP YOUR MUSCLES

"Getting Siggy With It" Frosting



This frosting is infused with so much protein and flavor that one taste will make you get down and jiggy with it. Use this frosting to top cupcakes, muffins, and fruit, or you can just eat it straight up. No judgment here.
Ingredients
Directions
  1. Add Siggi's yogurt and peanut butter to medium-sized bowl.
  2. If you have a mixer, mix on medium speed for 1 minute. Otherwise, rev up your forearm muscle for some serious mixing.
  3. Add in cream cheese and agave syrup and mix for 2 minutes. Add in vanilla and BPI whey and beat until smooth.
Nutrition Facts
Serving Size: 6
Amount per serving
Calories - 159
Total Fat - 6g
Total Carbs - 9g
Protein - 17g

Bodybuilding.com

Sunday, November 2, 2014

Monday, October 27, 2014

MUSCLE MEAL MONDAY ~ 5 HIGH-PROTEIN SNACKS TO FIRE UP YOUR MUSCLES

Popeye's Protein Shake



No one cannot deny the swoll-ness of Popeye, the 1920s naval icon! Soak up some serious nutrition and energy from this shake; it combines spinach, good saturated fats, a trio of delicious fruits, sweet honey, and a huge hit of protein. Even the ol' sailor man himself will grow spinach-green with envy!
Ingredients
Directions
  1. Add spinach, coconut milk, and BPI whey to blender. Mix until smooth, then slowly add in frozen fruit and honey.
  2. Serve cold and enjoy!
Nutrition Facts
Serving Size: 1
Amount per serving
Calories - 622
Total Fat - 9g
Total Carbs - 86g
Protein - 55g

Bodybuilding.com

Sunday, October 26, 2014

Monday, October 20, 2014

MUSCLE MEAL MONDAY ~ 5 HIGH-PROTEIN SNACKS TO FIRE UP YOUR MUSCLES

Protein Mini-Bites



Quite frankly, these round, bite-sized chompers filled with chocolate and almond butter will grant you the powers to hit incredible PRs on your squat day. 'Nuff said.
 
Ingredients
Directions
  1. Combine all ingredients in a large bowl until fully incorporated.
  2. Using a melon-baller, scoop balls from mix and drop onto baking sheet.
  3. Place sheet in refrigerator for 2-3 hours.
Nutrition Facts
Serving Size: 15
Amount per serving
Calories - 220
Total Fat - 13g
Total Carbs - 25g
Protein - 12g

Bodybuilding.com

Sunday, October 19, 2014

Monday, October 13, 2014

MUSCLE MEAL MONDAY ~ 5 HIGH-PROTEIN SNACKS TO FIRE UP YOUR MUSCLES

Vanilla Caramel Protein Crepe






 Move aside, pancakes! Your thinner and more hip cousin has just arrived. This recipe will get you excited to whip up an easy-breezy, protein-smothered crepe and then proceed to dress it with copious amounts of any toppings you wish—bananas, peanut butter, Nutella, strawberries, or even savory items like ham.Holy crepe, Batman!
 
Ingredients
Directions
  1. In a blender, combine egg whites, almond milk, oats, protein powder, salt and coconut oil. Process until smooth, cover, and refrigerate for 1 hour .
  2. Heat skillet over medium heat and spray with Pam. Pour 1/4 cup of crepe batter into skillet, tilting to completely coat the surface. Cook for 2-5 minutes, turning once, until golden. Repeat with remaining batter.
  3. Top the crepe with 1 tablespoon of Nutella and 1/2 sliced banana, and roll.
Nutrition Facts
Serving Size: 1
Amount per serving
Calories - 510
Total Fat - 16g
Total Carbs - 26g
Protein - 50g

Bodybuilding.com

Sunday, October 12, 2014

Monday, October 6, 2014

MUSCLE MEAL MONDAY ~ 7 MUSCLE BUILDING BREAKFASTS

Dark Chocolate Gluten-free Protein Waffles

These pancakes are powered by Gaspari Nutrition MyoFusion. The "rite of passage" for any FMC/ FWC is making protein waffles and pancakes. And these waffles prove that feeding muscles is pretty delicious! 

Ingredients
  • 1 scoop Gaspari Nutrition MyoFusion chocolate protein
  • 1 egg
  • 1 egg white
  • 1/4 cup sorghum flour
  • 1/8 cup almond flour
  • 1/3 cup almond milk
  • 1 packet Stevia (or cane sugar)
  • 1 tbsp dark chocolate Hershey's baking powder
Directions
  1. In a bowl, mix protein powder, sorghum flour, almond flour, cocoa powder, Stevia or sugar.
  2. Add eggs and almond milk and mix or blend.
  3. Spray waffle iron with coconut or olive oil.
  4. Pour batter onto the waffle iron and cook.
  5. When waffles are done, drizzle with fruit, your favorite sugar-free syrup, or both.
Nutrition Facts
Without toppings
Amount per serving
Calories - 467
Total Fat - 16g
Total Carb - 40g
Protein - 43g
Kevin Alexander for Bodybuilding.com

Sunday, October 5, 2014

Monday, September 29, 2014

MUSCLE MEAL MONDAY ~ 7 MUSCLE BUILDING BREAKFASTS

Anabolic Muscle Bowl

You want to start the day building muscle? This breakfast will get you there. I dare you to try this and not feel your "muscles feeding" - certified muscle food and energy. 

Ingredients
  • 6 egg whites
  • 1/2 cup instant oatmeal, cooked
  • 1/2 banana
  • 1/8 cup walnuts
  • 1/4 cup raspberries
  • Cinnamon
  • Stevia or raw organic honey
Directions
  1. Cook egg whites in a skillet on low heat.
  2. If you want to cook your banana, spray another skillet with coconut oil or virgin olive oil and set on low-medium heat. Chop half of the banana into pieces and add to the skillet. Use a spatula and be careful not to let the banana pieces stick to the skillet.
  3. Combine oatmeal and egg whites in a bowl and mix.
  4. Add cinnamon and Stevia (or raw honey) and mix.
  5. Top with banana, raspberries, and walnuts.
Nutrition Facts
Amount per serving
Calories - 447
Total Fat - 16g
Total Carb - 48g
Protein - 31g
Bodybuilding.com

Sunday, September 28, 2014

Monday, September 22, 2014

MUSCLE MEAL MONDAY ~ 7 MUSCLE BUILDING BREAKFASTS

Protein French Toast with Sautéed Apples

There are just some foods that nearly every gym rat or gym bunny loves. French toast is one of them. Carb it up for a long day or a monster leg workout. Check out this quick YouTube video on how to prepare. Captions are in English and Spanish. 

 Ingredients
  • 2-3 slices Food for Life Genesis bread (or Ezekiel or le grain bread)
  • 1 scoop Dymatize ISO 100 French vanilla protein
  • 1/4 cup Almond milk
  • 1 egg
  • 1 egg white
  • Cinnamon
Optional
  • 1/4 golden apple, sliced
  • 1 tsp coconut oil
  • Cinnamon
Directions
  1. In a bowl, mix eggs, almond milk, cinnamon, and protein.
  2. Soak each piece of bread in the mixture until it is all used.
  3. Lightly spray a pan or skillet with olive oil or coconut oil and heat pan. Cook each piece of bread until each side has browned.
  4. Top toast with your favorite syrup, sugar-free syrup, or honey.
Optional Apples
  1. Sauté slices in coconut oil and cinnamon.
  2. Eat with French toast.
Nutrition Facts
Without sautéed apples
Amount per serving
Calories - 445
Total Fat - 12g
Total Carb - 44g
Protein - 37g
Kevin Alexander for Bodybuilding.com

Sunday, September 21, 2014

Monday, September 15, 2014

MUSCLE MEAL MONDAY ~ 7 MUSCLE BUILDING BREAKFASTS

Red-Eye Chocolate and Peanut Butter Protein Parfait with Blueberries and Dark Chocolate Chips

This parfait packs a punch; and not just because it's made with Gaspari Nutrition ISOFusion. The shot of coffee gives you the jolt you need to jumpstart your day. 

Ingredients
  • 1 scoop Gaspari ISOFusion protein powder
  • 1 tbsp Nescafe instant coffee
  • 1 tbsp cocoa powder
  • 1 cup Fage 0% non-fat Greek yogurt
  • 2 tbsp powdered peanut butter
  • 1/3 cup organic granola
  • Fresh blueberries
  • 1 tbsp dark chocolate chips
Directions
  1. Add granola to a jar, glass, cup or bowl.
  2. Add 1/3 cup yogurt on top of the granola.
  3. Mix 1/3 cup yogurt with powdered peanut butter. Add to the jar.
  4. Mix 1/3 cup yogurt with protein powder, coffee, and cocoa powder. Add to the jar.
  5. Top parfait with granola, 1 tbsp of chocolate chips, and blueberries.
Nutrition Facts
Amount per serving
Calories - 435
Total Fat - 9g
Total Carb - 34g
Protein - 55g
 
Kevin Alexander for Bodybuilding.com

Sunday, September 14, 2014

BIKER PORN ~ TRIBECA CHAINSAW MASSACRE

So here I am minding my own business and enjoying a stroll downtown when this nut job appears out of nowhere! At first I was like "am I gonna get chopped up"? But then I realized he was just showing off a little. 

It is amazing to me the mind of an artist. How they see things and what they see when combining things whether physical or from their own imaginations. The artist who created this piece is obviously a bike lover. If this thing actually worked, I'd certainly go for a ride! ~MD







DREYDENISM






YA GOTTA GET
UP AND DO!




Wednesday, September 10, 2014

BIKER PORN ~ THE BLUE NINJA CRUNCH...

I love working in the fitness industry. I love working at Crunch! I love showing up to work to find this sexy motha fuckah just chillin right outside my gym! I spotted him the second I turned the corner. My favorite color on my favorite bike at my favorite gym?! What the fuck?! Turns out this dude is doing one of the new trainers who is recently hired by the company. We've had a ton of trainers at my gym going through new hire orientation. I don't know who it is. I don't care really. I got me some of this. It's ok though, they're in an open relationship...






Monday, September 8, 2014

MUSCLE MEAL MONDAY ~ 7 MUSCLE BUILDING BREAKFASTS

Peppers with "Fit Grits," Egg Whites and Pico de Gallo

This meal is great for breakfast or, if you work out in the evening, a post-workout dinner. Regardless of when you have it, your body and taste buds will thank you. 

Ingredients
  • 2 eggs
  • 6 egg whites
  • 1 cup raw spinach
  • 1/4 cup brown rice farina
  • 1/2 bell pepper (any color)
  • Pico de gallo
Directions
  1. Cook egg whites and farina separately. Mix together and add spinach. Cook until spinach is wilted.
  2. Cut bell peppers horizontally to create 2 thick rings.
  3. Lightly spray another skillet with coconut oil or olive oil and set on medium heat.
  4. Place bell peppers rings in the skillet and crack the eggs inside the bell pepper.
  5. Push down on the bell pepper sides to prevent spillage. Let it cook until the egg turns white.
  6. Place cooked pepper rings and egg/farina mixture on a plate. Top whatever you'd like with pico de gallo.
Nutrition Facts
Amount per serving
Calories - 468
Total Fat - 10g
Total Carb - 33g
Protein - 48g
Kevin Alexander for Bodybuilding.com

Sunday, September 7, 2014

Friday, September 5, 2014

BIKER PORN ~ FUCKIN WITH THE RED NINJA of FORT WASHINGTON

Hidden in plain sight. Stealth is the Ninja's offensive and defensive weapon. But this sexy fucker was all like, YO! I have always been a Ninja fan. This dude's sleek, shiny hotness is a welcome start to any day!









Thursday, September 4, 2014

REMEMBERING... JOAN RIVERS


JOAN RIVERS
1933 ~ 2014




A Brooklyn girl through and through!

Monday, September 1, 2014

MUSCLE MEAL MONDAY ~ 7 MUSCLE BUILDING BREAKFASTS

Post Cardio Protein Banana Split

Banana split for breakfast? Yep, you read that right. For all you who prefer to perform fasted cardio in the morning, here is an easy, customizable recipe to replenish those glycogen stores. 

Ingredients
  • 1 medium banana
  • 3/4 cup non-fat Greek yogurt
  • 1/2 scoop Dymatize ISO protein
  • 1 strawberry, chopped
  • 1/4 cup blueberries
  • 1 large tbsp granola
  • 1 tbsp dark chocolate chips
Directions
  1. Slice banana in half lengthwise and lay both sides in a bowl or on a plate.
  2. Mix together protein and Greek yogurt and spoon on top of the banana slices.
  3. Top bananas and protein mixture with berries, granola, and chocolate chips.
Nutrition Facts
Amount per serving
Calories - 383
Total Fat - 7g
Total Carb - 53g
Protein - 32g
Kevin Alexander for Bodybuilding.com

Sunday, August 31, 2014