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Pre and Intra Workout Nutrition

When hypertrophy (muscle building) is your main goal, the food and nutrients you consume around the workout is by far ...

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Optimize Your Carb-Up Day

A common nutrition plan we use with clients involves rotating low carb days with higher carb days. Low carb days ...

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Tyrosine

Tyrosine is perhaps the most energizing amino acid because it helps to increase the neurotransmitter dopamine which gives us drive ...

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Just Burning Calories Does NOT Cause Long-Term Weight Loss

What if I told you that most exercise does not cause long term weight loss? This is a secret the ...

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MI40 Strength: Hypertrophy & Strength Periodization Programming – Part 1

Covered:
> Where does hypertrophy training fit into a strength athlete’s training cycle?

> The science of strength

> The 7 fundamental ...

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Estrogen: Hormone From Hell Or Essential For Health?

Mention the term ‘steroid hormone’ to most beginner bodybuilders and they may assume you are talking about the most coveted ...

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  • Vegetarian

Traditional Roast Chicken

Note: If you have a large roasting pan, feel free to double this recipe – just adjust the cooking time ...

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Ham & Bean Soup

Ingredients: 8 cups low-sodium chicken stock 1 large meaty ham bone* 2 cans beans, drained and rinsed (dried beans will ...

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Split Pea Soup

Note: Serves 1-2, but can easily be doubled. This soup freezes really well, so is great for making ahead of ...

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Crab-Stuffed Sole (or Tilapia)

Perfect for a ‘date night’ at home 🙂 Ingredients: 6-8 Sole or Tilapia filets 6 oz crab meat 1 egg, ...

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Pina Colada Shake

INGREDIENTS 2 scoops of vanilla whey protein 2 cups coconut milk 2 cups pineapple chunks 2 tsp vanilla extract cup ...

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Chocolate Oat Bars

Ingredients: 1 cup coconut oil 1/2 cup packed organic brown sugar 1 ½ teaspoon vanilla extract 3 cups quick Gluten ...

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Chicken “Fried” Rice

Ingredients:
2 Tb soy sauce, divided
1 tsp potato, corn, or rice starch
1 lb chicken breast, cut into small chunks
1 Tb rice vinegar
1 Tb hot sauce (more or less to taste)
2-4 egg whites
1 Tb coconut or MCT oil
1/2 Tb sesame oil
1 onion, chopped fine
1/2 inch ginger, minced
4 cloves garlic, minced
1 cup frozen peas and carrots (rinse under water to thaw)
2 cups rice (white or brown), cooked

Directions:
1. In a medium bowl, whisk 1 Tb soy sauce and starch. Add chicken and stir to coat.
2. In a small bowl, mix remaining soy sauce, vinegar and hot sauce. Set aside.
3. Heat coconut oil in a large pan over medium-high heat.  Add chicken and stir-fry for 5-6 minutes, or until lightly browned.
4. Push chicken to one side of pan. Pour egg white on other side, stirring until cooked through (1-2 minutes). Mix chicken and eggs and remove from pan; set aside.
5. Add sesame oil, onion, ginger, and garlic and cook for 3-4 minutes.
6. Add chicken mixture, peas and carrots, and rice.  Pour soy sauce mixture over the top and stir through. Cook for 3-4 minutes until sauce is absorbed.
7. Serve immediately, or store for up to 3 additional days.