1

5 Quick and Easy Lunch Ideas

What's for lunch?

Lunch may be your most important meal

by Brian St. Pierre, CSCS, CISSN

Lunch is definitely one of those meals where people often have the best intentions, but things often go awry.

If you don’t prep and pack your lunch in the morning for the day, and instead, rely on your ability to make good decisions when you are starving and faced with multiple opportunities to stray from your usual intake, you are in trouble.

While some people do have an iron will, resist the temptation and make good choices, that is not most of us! This is where packing your own delicious and healthy lunch can come in and prevent that from ever being an issue in the first place.

Since time is always an issue, here are 5 quick lunch recipes that you can make in 10 minutes or less before you head off to work and take with you.

One quick note is that many of these recipes call for pre-cooked chicken breasts, as this can be a HUGE timesaver.

In a large Pyrex dish, cook chicken breasts that have been cut in half (so they are half as thick) or chopped at about 350°F for approximately 20 minutes, or until done. To retain moisture, cover dish with tin foil. Season these breasts to taste with sea salt, garlic powder, Montreal chicken seasoning, or anything you like prior to cooking.

Read more.

Building Muscle in 30 Minutes a Day – Advanced Nutrition and Supplementation

Building muscle in 30 minutes a day

Yesterday, we talked about basic nutrition. Today, we're going to "kick it up a notch," and talk about a specific eating program that will have you building muscle faster than Lou Ferrigno on anabolic steroids, bull semen, and gorilla growth hormone!

I've alluded to elements of this program before, not only in this series, but in quite a few posts over the years. Here are a few, just for background:

…and, as they say, much, much more!!!

I'll try to lay it all out in a schedule-format. This assumes you train mid-afternoon, say around 3pm. Adjust accordingly.

  • Upon Rising – 2 Arginine tablets with a glass of water
  • Breakfast – Eggs, toast, whole milk, vita-pak, 6 desiccated liver tabs, 5 grams Creatine
  • Snack – Protein shake, liver tabs, creatine (same doses)
  • Lunch – "Flesh" food like beef, chicken, fish, or eggs, whole milk, rice, liver tabs and creatine (same doses)
  • Snack – Protein shake, liver tabs
  • Pre-workout meal – Protein shake, liver tabs, branch chain amino acids, creatine, 30 minutes prior to workout
  • WORK OUT, feel free to consume some protein shake during your workout too
  • Post-workout meal – Protein shake, liver tabs, creatine, branch chain aminos, immediately after workout
  • Dinner – Another round of flesh – beef, chicken, fish, or fowl. Rice, oats, other starchy foods. This is to be your biggest meal of the day. Vita-pak. Add milk as you grow.
  • Snack – Protein shake, aminos, creatine, liver tabs
  • Right before sleep – arginine, tryptophan, and glutamine

10 bullets (plus one for working out). Think you can consume all that? Build to it 🙂

Granted, two of those bullets aren't meals or working out – the first and last ones are there to a) break your all night "fast" (hence, why it's called "breakfast") and b) to set you up for sound sleep along with some growth hormone-inducing aminos.

On non-workout days, simply cut out the pre- and post-workout shakes. On Thursday (assuming you're training M-W-F), cut the supplements entirely. Give your gut a rest.

After 7 days, cut the creatine down to 2-3 grams where creatine is called for. The first 7 days' worth of creatine will build up a huge store of in-muscle creatine but then it maxes out and giving that high a dose is just wasteful.

Note that your muscles use creatine phosphate to produce energy when working out anaerobically. The creatine you ingest is converted into CP by the body and is stored in your muscles for quick energy.

That's it for today. Tomorrow: Recover tips and tricks.

Here's the rundown again on what we're covering this week:

The Basics to Build a Deck of Cards Workout

Syndicated from eZineArticles
The deck of cards workout provides a challenging workout for all ability and fitness levels without needing to use any equipment. All you need is a deck of cards. The basic workout uses the four different suits to determine what exercises you will do and the cards themselves determine how many repetitions you will do of each exercise. Read more…

bodybuilder guy

Want Faster Results?

Look, I know how hard it is to build muscle. Trust me when I tell you it took me 20+ years to figure it out. But once I did--BAM!--muscle appeared almost overnight. Give me your email address and I'll send you the keys.

1 … 135 136 137 138 139 … 308