TRAINING UPDATE: 05-25-2017

Greetings from the hill country of Texas!

Training:

Training has been hit or miss these past few weeks as I have concentrated almost entirely on running.  I’ve made a decision to cut down to 230lbs body weight and live around that weight.  This year has been about increasing my fitness level and I’m slowly doing just that.  Year to date I’ve completed a 10k, 5k and a Spartan Race: Sprint.  Diversifying my sport focus is really helping me be a better all around athlete.  The Spartan Race really zeroed in on my total body fitness.  I’ve been able to identify my weaknesses from an OCR perspective and apply that to accessories in my training program.  This week I’ll be redesigning my program and starting the assessment phase on Sunday.

 

Throws:

I haven’t been throwing much but have still been doing drills.  A side effect of all this running is I’m MUCH more agile in the ring.

Diet:

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.

Ham, Ricotta and Spinach Casserole

Ham, Ricotta and Spinach Casserole

 

Yields 15 servings of Ham, Ricotta and Spinach Breakfast Casserole

THE PREPARATION

  • 12 large eggs
  • ¼ cup heavy whipping cream
  • 1 cup ricotta cheese
  • ½ small yellow onion
  • ¼ teaspoon salt
  • ½ tablespoon Garlic and Herb seasoning
  • 9 ounce box frozen spinach, water squeezed out
  • 1 pound diced ham

THE EXECUTION

1. Preheat oven to 350°F, and start by chopping half a yellow onion.

2. Blend the four eggs, heavy whipping cream, ricotta cheese, and onion until smooth. Put to the side.

3. In another bowl, whisk together the rest of the eggs.

4. Add the blended mixture to the eggs and whisk together. The blended mixture will help keep the eggs together, almost like a crust.

5. Stir in the salt and garlic and herb seasoning until fully mixed in.

6. When done, fold in the spinach and diced ham.

7. Spray a 9×13 casserole dish with cooking spray and pour the batter into the dish.

8. Bake for 30-35 minutes at 350°F or until the top looks fully cooked.

This makes a total of 15 servings of Ham, Ricotta and Spinach Breakfast Casserole. Each slice comes out to be 113.8 Calories, 8.26g Fats, 2.4 g Net Carbs, and 11.46g Protein.

Ham, Ricotta and Spinach Casserole Calories Fats (g) Carbs (g) Fiber (g) Net Carbs (g) Protein (g)
12 large eggs 820 60 6 0 6 72
1 cup ricotta cheese 412 32 10 0 10 20
1lb diced ham 560 12 16 0 16 80
¼ cup heavy whipping cream 200 20 0 0 0 0
½ small yellow onion 15 0 4 0 4 0
¼ tsp. salt 0 0 0 0 0 0
½ tbsp Garlic and Herb seasoning 0 0 0 0 0 0
9 ounce box frozen spinach 60 0 9 3 6 6
Totals 2067 124 45 3 42 178
Per Serving (/15) 137.8 8.26 3 0.2 2.8 11.87

 

Special thanks to ruled me!

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)
Tuesday

Low Carb Chicken Philly Cheesesteak Bowl

Wednesday

Beef Stew

Thursday

Dill Chicken Salad

Friday

Burger Steaks and Asparagus

Saturday

Creamy Garlic Butter Tuscan Shrimp

Creamy Garlic Butter Tuscan Shrimp

Creamy Garlic Butter Tuscan Shrimp:

Ingredients

Gluten free

Seafood

  • 1 lb Shrimp

Produce

  • 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

Dairy

  • 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
INSTRUCTIONS
  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:

Meat

  • 2 10 oz boneless chicken breasts, boneless

Produce

  • 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

Condiments

  • 2 tsp Worcestershire sauce

Baking & Spices

  • 1 dash Pepper, ground

Oils & Vinegars

  • 2 tsp Olive oil

Dairy

  • 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

TRAINING UPDATE: 03-10-2017

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

Training:

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.

Throws:

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.

Diet:

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.