Chilli Muscle

This dish is high in protein, healthy fats and slowly-digesting finer-rich carbohydrates. This child is perfect for putting on muscle when eaten in large quantities and perfect for losing weight when eaten in small quantities. It’s rich in vitamins and minerals-notably zin and selenium, which are great for testosterone production. It has 151mg of dietary cholesterol as well, which will also contribute to increased anabolic hormone production.

 

Ingredients:

• 5 tbs of coconut oil.
• 2 large onions.
• 12 cloves of garlic
• 1.80kg of ground turkey.
• 6 cups of beans.
• 2 cups of tomato sauce.
• 1/3 cup almond butter.
• 1/4 cup butter.
• 500g of sweet corn.
• 400g of peas.
• 4 tbs parsley.
• 4 tbs basil
• 1 tbs of thyme.
• 8 tbs of Chilli powder.
• 6 tbs tandoori masala or cumin powder.
• 4 tbs cayenne powder.
• 3 tbs paprika.
• hot sauce (optional)
• habaneros (optional)

Instructions:

1. Brown the onions and garlic in the coconut oil (in a huge pot).
2. Add in the ground meat and brown until cooked through.
3. Add the tomato sauce, hot sauce, hot peppers and spices, then mix for 1-2 minutes.
4. Add the beans, butter and almond butter and mix 1-2 minutes.
5. Once it reaches a boil toss in the sweetcorn and peas.
6. Bring it to the boil again and let it cook until it tastes ready.
7. You can garnish this with cheese, olive oil or bbq sauce when it comes time to reheat the servings.

Think of Dairy as a condiment

Most adults cannot process cow’s milk. Our digestive systems aren’t meant to. So keep servings to a minimum. Even if cow products don’t particularly trouble your stomach, they’re just not good for you, as they trigger inflammation, create mucus, and make seasonal allergies worse. It’s a myth that radically limiting dairy leaves you calcium deficient. You can get all the calcium you need from dark green leafy vegetables like kale and spinach, without having to stress your gut.
You can replace milk and cream with unsweetened organic almond milk or coconut milk. If however, you do eat dairy, make sure it’s organic and grass-fed. Conventional milk products can contain pesticides, steroids, antibiotics, and bacteria from infected animals.

 

If you feel like a cheeses life is not worth living, at least know what’s easier on your system than mainstream cow products: raw cheeses *which aren’t available everywhere); cheeses made from sheep’s milk, like feta, Manchego, and Roquefort; goat cheeses; and buffalo mozzarella.
As with any animal product, the healthier the animal, the better the product. Whenever possible, buy from local farmers/markets.

Nutrient timing: The 3 phases

During a muscle’s 24 hour growth cycle, there are periods when the muscle is actively involved in producing energy, periods when it is recovering, and periods when it is growing. For the metabolic machinery of the muscle to function at its best during each of these periods, the appropriate amounts and types of nutrients must be consumed at the appropriate times.

Depending on its metabolic needs at any given time, the muscle machinery can be directed to produce and replenish muscle glycogen (the stored form of glucose) or synthesise muscle deliver the right nutrient mixture to the muscles at the right time, you can greatly enhance recovery from exercise and improve muscle growth, strength, and power.

To understand why nutrient timing is such an amazing concept, we must first take a look at sports nutrition of the past 20-30 years.The focus of sports nutrition has been on the types of nutrients that are best for the strength athlete. It was quickly recognised that strength athletes need more protein than is recommended for the average person and that an increased consumption of protein could improve muscle development.
This has led to “bulk nutrition” mentality. If protein is good, then more protein must be better? Unfortunately, you can take in protein of an entire cow, but if your muscles are not receptive at that particular time, the protein will be wasted. In fact, the evidence indicates that very few strength athletes fail to get enough protein to support muscle growth. Then why do so many athletes plateau in their training? The answer lies in when nutrients are consumed, which is what nutrient timing is all about. By consuming the same amount of nutrients, but keying your consumption to the three phases of muscle growth discussed below, you will be able to avoid the plateau effect and gain far more gains in muscle strength and muscle mass.

Three phases of the nutrient timing system:

There are three phases of the nutrient timing system…

The Energy Phase:

The energy phase coincides with your workout. The primary metabolic objective of the muscle during this phase is to release sufficient energy to drive muscle contraction. Most athletes recognise the importance of consuming carbohydrates during exercise both to prevent depletion of muscle glycogen stores, which helps extend endurance, and to maintain blood glucose levels, which helps delay fatigue. Nutrient timing, however, entails more than just consuming carbs during exercise. Research has shown that when you consume carbs with protein, specific amino acids, and vitamins, you will be able to spare muscle glycogen and achieve greater muscular endurance, stump the rise in the catabolic hormone cortisol (thereby reducing muscle damage), and help prepare your muscle enzymes for a faster recovery following your workout.

The Anabolic Phase:

The anabolic phase is a 45 minute window which you may have heard about or maybe passed around in gyms. It follows a workout in which your muscle, in the presence of the right combination of nutrients, initiates the repair of damaged muscle protein and replenishes muscle glycogen stores. Immediately after an exercise session, muscle cells are extremely sensitive to the anabolic effects of the hormone insulin. This sensitivity, however, declines rapidly as shown in the image below, and after several hours, muscle cells even become insulin resistant. Insulin resistance is a condition that dramatically slows muscle glycogen recovery, repair of existing muscle, and synthesis of new muscle.
Carbohydrates during this time period are very important for driving muscle glycogen recovery and muscle tissue repair and synthesis. Protein without carbohydrate is far less efficient during the anabolic phase. Antioxidants such as vitamins C, E and amino acids can speed muscle recovery.

Closing of metabolic window: Without nutrient intervention, the metabolic window begins to close within 45 minutes following exercise (Ivey & Portman, 2004).

The Growth Phase:

The growth phase extends from the end of the anabolic phase to the beginning of the next workout. It is the time when the muscle enzymes are involved in increasing the number of contractile proteins and the size of the muscle fibres, as well as in helping the muscle fully replenish muscle glycogen depleted during the energy phase. During the growth phase, consumption of carbohydrate and protein is essential to maintain optimal muscle growth. The latest studies show that a high intake of protein can be of significant benefit to the strength athlete if protein is consumed at the correct time.

Lockout Strength Training ‘Beast Among Men’ Unisex T-Shirt coming out!

So I would like to announce that I will be bringing out my own T shirt/Apparel range for guys and girls into their training and fitness.
Here is a sneak peek of what the first t shirt will look like and these have all been designed by myself. If you’re into powerlifting, bodybuilding, strongman, and gym life in general then I suggest you buy 10! 😉

Will be on going for £16.00 in the U.K no shipping charges, and same price for those internationally, however there will be a shipping charge, but it will be cheap.

Go to www.lockoutstrength1.bigcartel.com for shopping website!

Light Sweet and Sour Chicken

A quick, easy and lighter version of sweet and sour chicken that is so much better than takeout! Takes only 20 minutes to prepare.

ingredients

• 1 tablespoon oil
• 1 pound boneless and skinless chicken breasts or thighs, cut into bite sized pieces
• 1/2 red pepper, sliced
• 1 cup pineapple, sliced
• 3 tablespoons honey
• 3 tablespoons rice vinegar or white vinegar
• 3 tablespoons ketchup
• 1 tablespoon light soy sauce
• 1 teaspoon chill sauce such as sambal oelek or sriracha
• 1/4 cup pineapple juice or chicken broth
• 1 clove garlic, grated
• 1 teaspoon ginger, grated
• 1 tablespoon water
• 1 tablespoon cornstarch
• 1 teaspoon sesame oil
• 1/4 cup green onion, sliced

directions

1. Heat the oil in a pan over medium-high heat, add the chicken and cook until cooked through, about 2-4 minutes per side.
2. Add the red pepper and pineapple and cook until just tender but still crisp, about 2 minutes.
3. Add the mixture of the honey, vinegar, ketchup, chill sauce, pineapple juice, garlic, ginger and the mixture of the water and the corn starch, toss to coat and cook until the sauce thickens, about a minute.
4. Remove from heat, mix in the sesame oil and serve garnished with sliced green onions.

Nutrition Facts: Calories 320, Fat 8g (Saturated 1g, Trans 0), Cholesterol 100mg, Sodium 552mg, Carbs 25g (Fiber 1g, Sugars 20g), Protein 34g

Whole Wheat Pita Bread Pizza

This recipe is something I have added to current clients diet plans, that are on a lower carb diet and need some carbs for that extra energy source. They are very easy to make and you can even add chicken to the top of them, but fry them in some olive oil or coconut oil for a few minutes and let them cook through on the pizza in the oven, make sure you slice the chicken into very thin slices before frying.

Whole Wheat Pita Bread Pizza

Yield: 4 pizzas

INGREDIENTS

• For the pizza:
• 4 whole-wheat pita breads (about 7 1/2 inches)
• 1 yellow bell pepper, seeds removed and julienned
• 3 oz. fresh mozzarella, grated
• Fresh basil, sliced
• For the sauce:
• 1/4 tsp. olive oil
• 1 yellow onion, chopped
• 2 cloves garlic, minced
• 1/2 tsp. dried oregano
• 1/2 tsp. dried basil
• 1/4 tsp. red pepper flakes
• 1 bay leaf
• 1/2 of a 28 oz. can whole peeled tomatoes, roughly chopped
• 1/4 cup tomato paste

INSTRUCTIONS

1. Preheat oven to 180 degrees C gas mark 4/
2. To make the tomato sauce, heat olive oil in a saucepan over medium heat. Saute onion and garlic until fragrant and slightly browned (about 4 minutes) then add the rest of your ingredients. Bring to a boil and reduce heat to low, allowing tomato sauce to simmer for about 35 minutes. Sauce should become thick.
3. On two baking sheets, assemble pita bread and spread about 1/3 cup of sauce on each. Add bell pepper slices and sprinkle with mozzarella cheese. Transfer to the oven and bake for roughly 20 minutes, until cheese has melted and crust is slightly browned. Remove from oven an sprinkle with fresh basil. Cut into slices and enjoy!

NUTRITIONAL INFORMATION

Serving Size: 1 pizza • Calories: 275 • Fat: 6.4 g • Carbs: 43.6 g • Fiber: 6.7 g • Protein: 13.7 g •