This month I’d like to share some of the recipes that helped me lower my bodyfat from 14.2% to 9% while increasing lean mass. Roger and Sandy have me on a nutritional plan of 50% protein, 25% carbohydrates, and 25% fat at 3600 calories. I eat five meals per day, three from whole food sources and two supplement drinks.
The two supplement drinks are prepared as follows: 10 oz. water, 4 oz. heavy whipping cream (you may substitute 3 tablespoons Safflower or Flax Oil and 3 oz. water for the cream,) 3 scoops protein powder, 4 ice cubes, 7 frozen whole strawberries or 1/2 cup any tropical fruit. Blend until ice cubes and fruit are crushed up.
The three food meals are often built around a breakfast burrito, tuna burgers, and flank steak (one of the leanest cuts of beef you can find with literally no waste). Here are the recipes I use: