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Archive for October, 2008
Wednesday, October 29th, 2008
Broiled Snapper with Herbs
1 1/2 tablespoons tamarind from a pliable block
1/2 cup cold water
2 small shallots
3 garlic cloves
2 teaspoons finely chopped cleaned fresh cilantro
1 tablespoon Asian fish sauce
1 1/2 teaspoons sugar
1/4 teaspoon salt
1/2 teaspoon vegetable oil
2- six ounce red snapper fillets with skin
2 scallions
1 medium fresh red chilies (1 to 3″ long)
2 tablespoons fresh whole basil leaves or small fresh regular basil leaves
In a small bowl blend tamarind and water and let stand 10 minutes. With fingers rub tamarind to dissolve in water. Pour mixture through a sieve into a small heavy saucepan, pressing hard on solids, and discard solids. Slice shallots thinly and mince garlic. Add shallots, garlic, cilantro roots, fish sauce, sugar, and salt to tamarind water and simmer, stirring occasionally, until slightly thickened, about 2 minutes. Keep sauce warm, covered. Sauce may be made 1 hour ahead and reheated before serving. Preheat broiler. Brush rack of a small broiler pan with oil and on it place snapper fillets, skin sides down. Add salt to season and broil 4 to 5 inches from heat until just cooked through, 7 to 8 minutes. While fish is broiling, slice scallions and chilies thinly and diagonally. Mix whole basil leaves into warm sauce just before serving. Move fish to a platter and pour tamarind sauce over it. Sprinkle scallions and chilies over fish and garnish with basil sprigs.
Serves 4 Each serving about 130 calories and 2 grams of fat.
Posted in Training
Wednesday, October 22nd, 2008
Asian Style Pork Kabobs Serve with white rice and a green salad. Servings: 6
‹ Back to Entrees
• 1 1/2 pounds boneless pork loin, cut into 3/4" cubes • 1/2 cup unsweetened pineapple juice • 1/4 cup soy sauce • 1/4 cup sliced green onions with tops • 4 teaspoons sesame seeds • 1 tablespoon brown sugar • 1 clove garlic, minced • 1/8 teaspoon pepper • 1 teaspoon cornstarch • 2 tablespoons cold water • 1 medium green pepper, cut into 1" squares • 12 medium fresh mushrooms Cut pork into 16 cubes. Combine pineapple juice, soy sauce, green onion, sesame seeds, brown sugar, garlic and pepper in a large bowl; mix well and add pork. Cover and refrigerate overnight, turning meat occasionally. Drain meat, reserving marinade. Blend cornstarch and cold water in a medium saucepan. Add reserved marinade; cook and stir over medium heat until thickened. Alternate pepper, marinated meat and mushrooms on 6 skewers. Place on grill about 6 inches above medium coals. Cook 10 to 15 minutes, turning once and brushing with sauce occasionally. Per Serving: 218 Calories; 8g Fat (34.9% calories from fat); 3g Saturated Fat; 25g Protein; 10g Carbohydrate; 1g Dietary Fiber; 73mg Cholesterol; 746mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
Posted in Training
Sunday, October 19th, 2008
I am gonna finish out this current plan to drop fat and add lean muscle. But after gaining so much inspiration by watching you guys i decided to start training for competition at the beginning of next year. I hope to be ready for my first contest by the end of next summer. So wish me luck guys on this new adventure. I have decided that you only live once so you need to fulfill every possible goal you can.
Posted in Training
Wednesday, October 15th, 2008
INGREDIENTS (Nutrition)
- 5 pounds chicken wings, separated at joints, tips discarded
- 4 cups vinegar-based hot pepper sauce
- 1/4 cup butter
- 6 tablespoons blue cheese salad dressing
- 3 pickled cherry peppers, thinly sliced
- 1/2 onion, finely chopped
- 1/2 teaspoon freshly ground black pepper
- 1/2 teaspoon crushed red pepper flakes
- hickory wood chips
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DIRECTIONS
- Preheat an outdoor grill for medium-high heat. Soak hickory wood chips in water.
- Use a large pot that can be placed on the grill to combine the hot sauce, butter, blue cheese dressing, cherry peppers, onion, black pepper, and red pepper flakes. Stir until well blended, and place on the grate of the grill. Bring to a simmer, and cook for 15 or 20 minutes.
- Sprinkle some soaked chips on the hot coals. Place chicken wings on the grill, and brush generously with sauce. Grill, turning and basting frequently for 20 to 40 minutes, or until meat is no longer pink and the outside is brown and crispy. Serve with lots of cold drinks!
Posted in Training
Tuesday, October 14th, 2008
Monday
Bench Press 4 sets 6-10 reps
Dumbbell Incline 4 sets 6-10 reps
EZ Bar Curl 4 sets 8 reps
Triceps Extension 4 sets 8 reps
Chest Fly 4 sets 8 reps
Tuesday(morning)
Military Press 4 sets 8 reps
Front Raise 4 sets 8 reps
Lateral Raise 4 sets 8 reps
Shrugs 4 sets 8 reps
Pull Downs 4 sets 8 reps
Tuesday & Thursday Evening
Cable Rows 4 sets 8 reps
Crunches 3 sets 20 reps
Rev. Crunches 3 sets 15 reps
Weighted Twists 3 sets 20 reps
Cable Crunches 3 sets 20 reps
Thursday(morning)
Dumbbell Bench 4 sets 10 reps
Incline Press 4 sets 6-10 reps
Pullovers 4 sets 8 reps
Triceps Pushdown 4 sets 10 reps
Wrist Curls 4 sets 10 reps
Friday
Squat 4 sets 10 reps
Leg Curl 4 sets 8 reps
Leg Extension 4 sets 8 reps
Power Cleans 3 sets 5 reps
Pull Down 4 sets 8 reps
Posted in Training
Sunday, October 12th, 2008
The training is coming along great….but now i’m really about to turn it up a notch to get that lean body i want to show off at the end of the year. Tommorrow i’m gonna add cardio twice a day to my routine. Treadmill or illiptical trainer after my morning workout and then some type of outside running in the evening. The weight training and nutrition has been great…now its time to add to the workload. I’m so excited about my progress. You guys will not recognize me when the new pics go up. Hope all of you guys are doing great with your training. TTYL.
Posted in Training
Wednesday, October 8th, 2008
| If you guys love cooking like i do, i decided to come in every week with a recipe that is healthy and delicious. This week’s recipe is Bison Burgers. I ate one at ruby tuesday last year and haven’t eaten a hamburger since
Bison Burgers
Ingredients
1 pound ground buffalo meat
1/2 cup dried bread crumbs
1/2 teaspoon salt (plus additional to taste)
Ground black pepper to taste
1 egg
Cooking spray
Cheese slices (optional)
Bison Burger Cookout
4 to 6 hamburger buns (or sourdough rolls)
Let the meat sit at room temperature for 30 minutes. Preheat your grill to medium-high.
In a large mixing bowl, use your hands to combine the meat, bread crumbs, salt and egg, and mix well.
Next, form the mixture into 4 to 6 patties. (Bison doesn’t shrink much when cooked, so you can make them into regular-size burgers.)
Coat the grill with cooking spray.
Place the burgers on the grill and cook until medium done (still pink in the center), 4 to 6 minutes per side, depending on the size of the burger. (Do not overcook the patties; bison is very lean and dries out easily.) Add a slice of cheese if you prefer bison cheeseburgers.
Serve on buns or rolls. Makes 4 to 6 burgers.
Per serving (based on 6): 253 calories, 22 gm protein, 28 gm carbohydrates, 5 gm fat, 82 mg cholesterol, 1 gm saturated fat, 563 mg sodium, 1 gm dietary fiber
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Posted in Training
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