Monthly Archives: March 2017

This week’s menu (3-20-2017)

So the recipes and menu’s I’m posting are more for me and my family than to share with the general public.  I needed a place to put this stuff and I figure having more content on my website is always a good thing.

Note: My menus are Keto and Paleo based, if you don’t agree with Keto or Paleo then don’t eat this stuff  

Sunday and Monday were take out (sue us)

Low Carb Chicken Philly Cheesesteak Bowl


Beef Stew


Dill Chicken Salad


Burger Steaks and Asparagus


Creamy Garlic Butter Tuscan Shrimp

Creamy Garlic Butter Tuscan Shrimp

Creamy Garlic Butter Tuscan Shrimp:


Gluten free


  • 1 lb Shrimp


  • 3 cups Baby spinach, leaves
  • 6 cloves Garlic
  • 2 tsp Italian herbs, dried
  • 1 tbsp Parsley, fresh
  • 1 Yellow onion, small

Baking & Spices

  • 1 tsp Cornstarch
  • 1 Salt and pepper

Oils & Vinegars

  • 5 oz Sun dried tomato strips in oil, jarred


  • 2 tbsp Butter, salted
  • 1 3/4 cups Half and half
  • 2/3 cup Parmesan cheese, fresh grated

Beer, Wine & Liquor

  • 1/2 cup White wine
  1. Heat a large skillet over medium-high heat. Melt the butter and add in the garlic and fry until fragrant (about one minute). Add in the shrimp and fry two minutes on each side, until [I]just[/I] cooked through and pink. Transfer to a bowl; set aside.
  2. Fry the onion in the butter remaining in the skillet. Pour in the white wine (if using), and allow to reduce slightly. Add the sun dried tomatoes and fry for 1-2 minutes to release their flavours.
  3. Reduce heat to low-medium heat, add the half and half and bring to a gentle simmer, while stirring occasionally. Season with salt and pepper to your taste.
  4. Add in the spinach leaves and allow to wilt in the sauce, and add in the parmesan cheese. Allow sauce to simmer for a further minute until cheese melts through the sauce. (For a thicker sauce, add the milk/cornstarch mixture to the centre of the pan, and continue to simmer while quickly stirring the mixture through until the sauce thickens.)
  5. Add the shrimp back into the pan; sprinkle with the herbs and parsley, and stir through.
  6. Serve over pasta, rice or steamed veg.

Special thanks to Cafe Delights

Low Carb Chicken Philly Cheesesteak Bowl

Low Carb Chicken Philly Cheesesteak:


  • 2 10 oz boneless chicken breasts, boneless


  • 1/2 cup Bell pepper, fresh or frozen
  • 1/2 tsp Garlic
  • 1/8 tsp Garlic powder
  • 1/2 cup Onion, fresh or frozen
  • 1/8 tsp Onion powder


  • 2 tsp Worcestershire sauce

Baking & Spices

  • 1 dash Pepper, ground

Oils & Vinegars

  • 2 tsp Olive oil


  • 3 slices Provolone cheese

It all begins with thinly sliced chicken breasts.  I sliced my chicken partially frozen which helps tremendously with getting the super thin slices I wanted.  If your chicken is fresh or thawed, simply place it back in the freezer for 15-20 minutes to get it to a semi-frozen state.

Next, I added my seasonings to the raw sliced chicken and made sure all pieces were coated.  I let this sit a few minutes while I warmed up a little olive oil in my skillet.  (You could complete this step up to a day ahead of time if you’d like. Just store the chicken in fridge until your ready.)

When your olive oil is heated, add the chicken slices and spread them out.  I used a ” skillet here and it allowed enough room for 2 large chicken breasts.  As the chicken browns, continue spread the pieces out and turning them so each side is nicely browned.  

For this part, you want to keep the heat at a level that keeps the chicken lightly browning- I used medium and adjusted slightly up and down from there.  (Just try not to cook it too low or it will just steam in its juices instead of browning!)

After your chicken has browned, remove it from the skillet and add back more olive oil.  It won’t take long for the oil to heat, so go ahead and get those veggies in and stir until soft.  (I used frozen veggies to save time, feel free to use fresh!)

Add the chicken back to the skillet with the peppers and onions and stir to combine.

Now lay sliced cheese over all and put a lid over this to melt.  (Take my advice and try not to use a clear lid because once you see that cheese starting to melt it gets way too tempting…)  Here I used sliced provolone, but you could also use mozzarella, pepper jack, etc.

Place sliced cheese over chicken then cover and give it a few minutes to melt.

Special thanks to Easy Health Living


Greetings from the hill country of Texas!  Finished up week 13 of Smolov Jr. bench adaptation this week!


So much to talk about today!  The last 13 weeks of flat bench press 3 – 4 times a week has been an intense and deeply learning process for me.  I learned that volume over time is much better than volume in short order.  In my early days of training much of my education came from muscle magazines like Muscle and Fitness.  My framework consisted of 8 – 10 sets of 8 – 10 and I concentrated on things like peak and eccentric contractions.  Basically a bodybuilding approach.  My coaches for track and field had me train like a power lifter so I had a power lifting frame work meshed up with a bodybuilding frame work that I believe gave me a decent physique and unusual strength base.  My training tended to be seasonally influenced and inconsistent.  I also did insane volume and lifted with little thought of safety or technique.  After all, I only really trained for two reasons:

  1. Discus throwing
  2. Girls

I entered the Army the summer after I graduated from high school and learned to do push ups, sit-ups and run two miles.  Those three exercises plus 6 – 12 calisthenic exercises were all the Army had to offer me from a fitness perspective.  Physical Training was seen as a individual responsibility and I didn’t get much guidance other than “run faster”.

Flash forward to my late 30s and I started to train again but now it was for one reason: to battle obesity.  This lead to a re-education in fitness and to where I am now.  My training still has two major focuses but they have changed:

  1. Become more powerful
  2. Raise my fitness level

I had been in a car accident and had shoulder surgery which lead me to avoiding bench press.  I did low weight speed work with bench but chose not to put a big load on my shoulders due to the damage from the car accident.  13 weeks ago my max “calculated” bench was 251. 7 weeks ago I hit 315 with a struggle.  Today I pushed 315 with the same effort I press 285.  In 1 week I will travel down to my buddy Mike’s gym, Crossfit Caminus and perform my final 1RM and produce some analysis on how the program improved my flat benching power.


I’ve been doing drills and will have a full discus/shot session Saturday.  I need to add 2 – 3 more days a week of throwing in preparation for the track meet at the end of the month.


Started a “Keto-Life” series of videos where I’m video blogging about my experience as I move into a hybrid keto/paleo nutritional lifestyle.  I’ve greatly simplified my diet and supplementation and have adopted 90% natural approach to nutrition that just happens to have keto and paleo elements to it.  Mostly it’s just the recipes.  My exceptions to the “no man made food” rule is  KETO//OS from Pruvit and my multivitamin.

Coming soon:

Part II of my review of KETO//OS from Pruvit should drop next week.  My next review after KETO//OS from Pruvit is of a product design change of Primo Chalk‘s chalk ball.