Bodybuilding Recipes

[Beefy]

This will never reach sticky status with all of you hopeless chefs out there, but for those of us who do actually prepare food with an effort to manipulate our physiques.... I thought I'd start off a thread with a few of my favorite meals.

Breakfast O' Champions (minus the dbol)

3 packs of instant grits
6 egg whites
3 whole eggs
1/2 cup milk

Quick an easy. Fry the eggs with some Pam spray. Then mix it all together. I use butter flavored grits. It's quick, easy, and yummy. It's what I eat almost every day when I'm not trying to lean out.

I hope somebody else will keep this going with another bodybuilding meal. I'm running out of ideas. And I'm not looking for a cut and paste out of Flex. I want real meals that are practical on a real budget. I can't afford to eat steak and salmon every night like Jay Cutler.

 

[P951]

Beef and Bean Chili

* 2 TB extra virgin olive oil
* 1 onion, chopped ( I like the Vidalia Sweet)
* 2 cloves garlic, chopped
* 2 TB chili powder
* 2 tsp. oregano (I've left this out before and couldn't really taste the difference)
* 1 tsp cumin
* 1/2 tsp crushed red pepper flakes ( more if you like it spicy)
* 1 lb lean ground beef. I like Moran's 96% fat free. Pricey - but lean
* 1 can 15oz. tomato sauce (sauce, not paste) - find a low salt one - Henry's has them
* 1 cup water
* 1 cup cooked kidney beans (can use canned low salt - Henry's)
* 1 cup cooked black beans (ditto)
* 1/2 cup chopped cilantro (don't omit this- it gives it a refreshing taste)


Heat oil in your soup pot about medium heat. Add your onions and garlic and cook about 5 minutes. Make sure you stir frequently during this period. Then stir in the chili powder, oregano, cumin and crushed red pepper and cook an additional minute. After this, add the ground beef and continue to stir until all the meat has turned brown. Then add tomato sauce, water and the beans. Bring the entire mixture to a boil and then reduce to a simmer. Cover and cook for 30 minutes, stirring often. Right before dishing into serving bowls, I like to add the chopped cilantro and mix it in. I usually separate this dish into 4 different bowls, so I get about 1/4 lb. of meat per serving. The rest is complex carbs and a little good fats. Garnish with shredded lowfat cheddar if you like. I do sometimes!

That's mine - It takes about 45 minutes from start to finish- but offers multiple meals

 

[Beefy]

You guys are lazy. Post some recipes for crying out loud.

In the mean time I've been resorting to this:

I bought a crock pot. I put some meat in it (chicken breast, lean ground turkey, etc). I put a can on condensed soup in it. I put an onion in it (cut up first). I cook it on low all day while I'm gone and eat it when I get home.

Help me please!!!!!!!!

 

[dogsoldier]

Okay, okay here os something for your brand spanking new crock pot. This is complicated so pay attanetion...

Put as many chicken breasts as you want (no skin) and extra fat trimmed off into the crock pot.

Open a big jar of Pace Picante Sauce or what ever salsa you like, smother the chicken with the stuff.

I run the crock pot on low for about 6 or 7 hours. The chicken meat should just fall apart.

Let cool. Pull the chicken out, shread, put back in with the salsa. Add a can or two of pinto beans,. Mix the mess together.

You can serve this on brown rice, on a bed of lettuce or eat it straight up.

 

[Grizzly]

Well, I just finished eating 3lbs of corned beef and a pound or two of parsely potatoes...but that's not really a BB meal.

My very favorite "recipe" is simple. When I make my pasta, I saute some garlic and red pepper flakes(you can add a little salt, too) in olive oil and then use that as my "sauce". It's fucking great!

I'll look up one of the recipes which I think is the greatest BB recipe of all time. It's just onions, lemon, chicken stock, chicken and potatoes all baked together. Friggin' spectactular for BB, but a pain in the ass to make.

 

[Beefy]

Thanks for the help.

 

[Grizzly]

1c low sodium chicken broth
1/2c fresh lemon juice
2 tsp. dried thyme leaves
3 Tbsp. olive oil
1/4 tsp. salt
Fresh pepper to taste
2 1/2lbs potatoes, peeled and cubed
2 yellow onions- chopped
8 3 or 4 ounce chicken breasts

Preheat the oven to 350
Spray a 9X13" baking dish with Pam (I use misted olive oil)

Add the chicken broth, lemon juice, thyme, olive oil salt and pepper to a bowl and mix it up.
Dump the taters and onions in the bowl and stir to coat.

Remove the taters and onions with a slotted spoon and place them in the baking dish.

Add the chicken to the bowl and stir to coat.
Remove the chickens and place them in the baking dish.
Add the remaining juice to the dish.

Cover the dish with foil and place in the oven for 30 minutes, turning once.
After 30 minutes, take off the foil and bake for another 30 minutes until the desired crispness is reached. (I usually up the temp to 400 or 425 at this point to make the taters extra crisp)

And that there is the greatest bodybuilding recipe of all time. Simple, tasty and it has a great macronutrient profile. In fact, I'm about to make a pan of it right now.,

 

[dogsoldier]

okay one more

you will need:

2 cans of diced tomatoes
2 cans of low sodium chicken broth
2 cans of low fat refried beans
2 small cans diced green chilis (heat is up to you)
2-3 cups shredded chicken

Mix everything in a pot except the chicken and refried beans. Heat to a low boil, the turn down to a simmer for another 10 to 20 minutes. The refries act as a thickening agent. WHen the soup is a creamy consistency, toss in the shredded chciken, heat through. Eat.

 

[Grizzly]

That recipe could be improved upon in both taste and nutritional value simply by using fresh ingredients.

 

[dogsoldier]

No doubt, that's how grandma did it. I've done it using canned stuff and with fresh ingrediants. Working 12 hours a day makes me think in the fast and easy mode most of the time.

 

[Grizzly]

I can dig. I usually fix a pile of grub one day of the week and then eat it for the rest of the week. Turkeys are pretty convenient, though they don't yield as much meat as one would hope for.

Maybe I should get a double oven so that I can cook two at a time.

Also, you may want to look into a crock pot. You can throw in a bunch of stuff in the morning, turn it on, work all day and come home to a bunch of food.

 

[Beefy]

Yes, a good crocker could easily replace your girlfriend, except that a crockpot won't bitch at you or perform sexual favors. But then again, your girlfriend probably can't cook... I guess there is not correlation between crockpots and girlfriends after all.

 

[dogsoldier]

Here is one of my favorites. And it is fast.

Blackened Jumbo Shrimp

Ingredients

2 lb Jumbo Shrimp Raw(defrosted if frozen)

Spices:
1 Tbsp Paprika
1 Tbsp Dark Chili pwdr
1/2 Tbsp Cumin
1 tsp cayenne pepper
1 tsp salt
1 lime (squeezed)
1 Tbsp Olive oil

Method
1. In large bowl combine spices and olive oil, and juice of one lime.
2. Add shrimp and let sit in this for at least 1 hour.
3. Throw shrimp on very hot bbq grill or into very hot cast iron pan. Cook on both sides till just done.

 

[dogsoldier]

Here is a good one for all you chicken wing fans out there. This says to roast the chicken, but trust me you want to grill these bad boys.

Ingeredients

Chicken Breasts

Hot Sauce of your choice
(I use Franks or Durkees they have lots of vinegar in them not too hot, great for marinating)

Kosher Salt

Method
1. Place chicken and generous amount of hot sauce together to marinate for an hour or more.
2. Place breasts on a rack fitted inside a pan. Salt both sides of chicken.
3. Roast the chicken on the rack (roasting on a rack makes it so it browns on all sides and doesn't just sit in it's own juice getting soggy) at 400 for 15-25 minutes (depending on size and thickness) or sear in a hot pan 7 minutes on first side and 5 minutes on second side.
4. After cooking, brush with more hot sauce and let the chicken rest for about 10-15 minutes before cutting

 

[Beefy]

This thread is picking up a little steam now. I like it. I like it alot. Thanks to all who've replied.

 

[dogsoldier]

did this last night. Wife and I finally had time to do some ral cooking.

This is 6 servings.

your choice 2 pounds lean beef or chicken cut up into 1" cubes

Fry in a little olive oil with one tablespoon of butter. Galic salt or straight galic powder (I use straight)

About half way through, toss in 2 stacks of celery, chopped up.

Next take on large red pepper cut in half, one large whote or yellow onion skin removed and cut like you would for use on a hamburger, some large mushrooms, and just about any veggie you have in the fridge. Dizzle with sesame oil. Pop on a hot grill until done. Set aside to cool.

While the veggies are cooling, cook 1 box of whole wheat pasta, shape is your choice. When the pasta is done, drain, do not rinse. drizzle some more sesame oil (or butter if you are thay way) and toss.

Cut the grilled veggies into bit sized pieces, throw in iwth the meat, then toss everything in with the pasta. Sprinkle wit some basil. You are done.

If you want, toss in some balsamic vinager.

This sounds long, but in reality, it takes aboout 30 minutes total to make.

 

[dogsoldier]

Okay, one more for today...

Turkey Sausage and Veggies


Ingredients
Chicken or Turkey Sausage (low fat variety) There are lots of flavors of chicken sausage available out there so pick one that you like. I like Spinach personally.

1 small onion
1 red or green pepper
1 cup asparagus, pre cooked
1 cup baby spinach

Kosher salt
fresh ground pepper

Method
1. Cut up all vegetables in similar size pieces.
2. Cut sausage into slices and saut on med in a non-stick pan.
3. Add onions and saut until translucent (about 5 minutes)
4. Add peppers, and asparagus and heat through.
5. Toss in spinach at the end and just toss together until wilted (a few seconds).
6. Eat this with some fruit if desired and you will have a good protein and carb meal with minimal fat and no starchy carbs just carbs from veggies and fruits.

** Also, remember that breakfast doesn't have to be traditional breakfast foods. It can be leftover dinner from the night before or even just a bowl of cottage cheese with some blueberries in it.

Try not to think of it as breakfast but, as just another meal of the day.