1- Bigger Leaner Stronger
Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body (Bodybuilding Books, Building Muscle, Weightlifting, Fitness Training, Weight Training, Lose Fat Book 1)
BIGGER LEANER STRONGER
THE SIMPLE SCIENCE OF
BUILDING
THE ULTIMATE MALE BODY
Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body (Bodybuilding Books, Building Muscle, Weightlifting, Fitness Training, Weight Training, Lose Fat Book 1)
SECTION I: FUNDAMENTALS
CHAPTER 1
The Hidden Barrier to Achieving Your Health and Fitness Goals
The biggest obstacle to achieving your health and fitness goals is NOT what you think…
CHAPTER 2
What Most People Don’t Know About Health, Nutrition, and Fitness Part One: Physiology 101
Learn what most people will never know about the basic building blocks of the body.
CHAPTER 3
What Most People Don’t Know About Health, Nutrition, and Fitness Part Two: Nutrition
Learn what most people will never know about what effects different foods actually have on the body.
CHAPTER 4
What Most People Don’t Know About Health, Nutrition, and Fitness Part Three: General Health
Learn what most people will never know about what it takes to maintain good overall health.
CHAPTER 5
The 7 Biggest Muscle Building Myths & Mistakes
Here’s why most guys you see in the gym make little or no gains despite all the time and effort they put in.
CHAPTER 6
The 3 Scientific Laws of Muscle Growth
Building bigger, stronger muscles is much easier than you’ve been led to believe.
CHAPTER 7
The 5 Biggest Fat Loss Myths & Mistakes
Getting shredded is impossible if you’ve fallen into these traps.
CHAPTER 8
The 4 Scientific Laws of Healthy Fat Loss
All effective fat loss methods rely on these four simple laws.
SECTION II: INNER GAME
CHAPTER 9
The Inner Game of Getting Fit
There’s more to getting into amazing shape than knowing how to train and eat properly.
CHAPTER 10
How to Become Your Own Master
The Simple Science of Willpower and Self-Control
Having the will to show up every day and do the work is half the battle, and here’s how to do it.
CHAPTER 11
The Simple Way to Set Health and Fitness Goals That Will Motivate You
Effective goal setting can be your “secret weapon” for staying the course and sticking to the plan.
SECTION III: NUTRITION & DIET
CHAPTER 12
Going Beyond “Clean Eating”
The Definitive Guide to Effective Nutrition
The whole story of what your body needs nutritionally to build muscle, lose fat, and be healthy.
CHAPTER 13
How to Maximize Your Gains with Pre- and Post-Workout Nutrition
Meal timing isn’t as important as some people think, but pre- and post- workout nutrition are two meals that you need to get right.
CHAPTER 14
Build the Body You Want Eating the Foods You Love
The Bigger Leaner Stronger “Diet”
Forget “denial dieting.” Learn how to build highly flexible diet plans that will allow you to get as big or lean as you want.
CHAPTER 15
How to Eat Healthy Foods on a Budget
Despite the rising costs of food, you can still eat healthy foods on a budget. Here’s how.
SECTION IV: TRAINING
CHAPTER 16
The Bigger Leaner Stronger Training Philosophy
The training principles that will unlock your body’s maximum potentials for strength and muscle growth.
CHAPTER 17
The Bigger Leaner Stronger Training Program
The definitive guide on how to properly train every muscle group in your body.
CHAPTER 18
The Bigger Leaner Stronger Workout Routine
The simple, step-by-step training template that will make you bigger and stronger, guaranteed.
CHAPTER 19
Tracking Your Progress
If You Can’t Measure It, You Don’t Know It
Why and how to track your training and diet progress so you never get stuck in a rut again.
CHAPTER 20
The Code of a Good Training Partner
Working out alone sucks, but working out with a bad partner sucks even more.
CHAPTER 21
How to Prevent Workout Injuries
Workout injuries suck. Here’s how to dramatically reduce your risk of injury, and recover from one should it occur.
SECTION V: SUPPLEMENTATION
CHAPTER 22
The No–BS Guide to Supplements
What Works, What Doesn’t, and What to Watch Out For
Learn what’s worth your money and what’s not (you might be surprised!).
CHAPTER 23
SECTION VI: THE BEGINNING
From Here, Your Body Will Change
You are about to start a journey of self-transformation. Where will it take you?
SECTION VII:
Q & A AND END OF BOOK GOODIES
CHAPTER 24
Frequently Asked Questions
Answers to common questions from readers and clients about training, nutrition, and lifestyle.
BONUS REPORT
The Year One Challenge: Bigger, Leaner, and Stronger Than Ever in 12 Months
In this free 92–page bonus report, I’m going to share with you the brands of supplements and equipment I’ve come to love, and give you a detailed 12– month training plan that will ensure you get the most out of my program.
WOULD YOU DO ME A FAVOR?
You’re awesome for reading my book, and I have a small favor to ask…
BUILD MUSCLE AND LOSE FAT EATING FOODS YOU LOVE WITH A CUSTOM MEAL PLAN
I WANT TO CHANGE THE SUPPLEMENT INDUSTRY. WILL YOU JOIN ME?
The supplement industry could be best described by Obi-Wan Kenobi’s famous words: a wretched hive of scum and villainy. I want to do something about it.
OTHER BOOKS BY MICHAEL MATTHEWS
More practical health and fitness advice to help you get into the best shape of your life.
RECOMMENDED READING
Want to take your knowledge even further? Check out these books.
REFERENCES
Every one of the 600+ scientific studies referenced in this book.
2-BEYOND BIGGER LEANER STRONGER
Beyond Bigger Leaner Stronger: The Advanced Guide to Building Muscle, Staying Lean, and Getting Strong (The Build Muscle, Get Lean, and Stay Healthy Series)
MY STORY: HOW I TRANSFORMED MY BODY, AND HOW YOU CAN TOO
THE PROMISE
INTRODUCTION: BIGGER LEANER STRONGER VS. BEYOND BIGGER
LEANER STRONGER
CHAPTER 1: WHY WORKING OUT MAKES YOU BETTER AT LIFE
CHAPTER 2: ACHIEVING THE FITNESS HOLY GRAIL: STRENGTH, AESTHETICS, AND HEALTH
CHAPTER 3: THE MATHEMATICS OF AESTHETICS: HOW TO BUILD THE IDEAL MALE BODY
CHAPTER 4: HOW MUCH MUSCLE CAN YOU BUILD NATURALLY, AND HOW QUICKLY?
CHAPTER 5: AN INTRODUCTION TO ADVANCED TRAINING PRINCIPLES:THE SCIENCE OF PROPER PERIODIZATION
CHAPTER 6: HOW AND WHEN TO PERIODIZE YOUR TRAINING
CHAPTER 7: THE BEYOND BIGGER LEANER STRONGER TRAINING PROGRAM
CHAPTER 8: YOUR FIRST BEYOND BIGGER LEANER STRONGER WORKOUTS
CHAPTER 9: HOW TO IMPROVE WEAK POINTS IN YOUR PHYSIQUE
CHAPTER 10: HOW TO MAINTAIN MUSCLE AND STRENGTH WITH MINIMAL EXERCISE
CHAPTER 11: HOW TO IMPROVE LOWER-BODY FLEXIBILITY AND MOBILITY
CHAPTER 12: HOW TO IMPROVE SHOULDER FLEXIBILITY AND MOBILITY
CHAPTER 13: HOW TO USE THE FOAM ROLLER TO IMPROVE PERFORMANCE
CHAPTER 14: HOW TO BREAK THROUGH WEIGHTLIFTING PLATEAUS
CHAPTER 15: AN INTRODUCTION TO ADVANCED NUTRITION STRATEGIES
CHAPTER 16: THE SCIENCE OF METABOLIC SPEED AND LOSING OR GAINING WEIGHT
CHAPTER 17: HOW TO GET SHREDDED WITHOUT FRYING YOUR MUSCLES OR YOUR SANITY
CHAPTER 18: EIGHT WAYS TO IMPROVE HUNGER CONTROL AND WEIGHT LOSS
CHAPTER 19: HOW TO MAINTAIN SINGLE-DIGIT BODY FAT PERCENTAGES YEAR-ROUND WITH EASE
CHAPTER 20: THE DEFINITIVE GUIDE TO INTERMITTENT FASTING
CHAPTER 21: THE DEFINITIVE GUIDE TO CARB CYCLING CHAPTER 22: THE DEFINITIVE GUIDE TO THE PALEO DIET
CHAPTER 23: HOW TO STAY IN SHAPE WHEN YOU’RE TRAVELING
CHAPTER 24: LET’S BRING CHANGE TO THE WORKOUT SUPPLEMENT INDUSTRY
CHAPTER 25: THE ROAD AHEAD FREE BONUS REPORT
WOULD YOU DO ME A FAVOR? INTRODUCING LEGION
ALSO BY MICHAEL MATTHEWS REFERENCES
3-New Functional Training for Sports
New Functional Training for Sports-2nd Edition
Video Contents Foreword Preface
Contents
Chapter 1: Making Training More Functional
Three Questions to Define Functional Training
How Functional Training Works
References
Chapter 2: Analyzing the Demands of the Sport Matching Type of Sport and Type of Tests
Train Slow, Play Slow
Identifying and Improving Key Qualities
References
Chapter 3: Assessing Functional Strength
Assessing Functional Upper Body Strength
Assessing Functional Lower Body Strength
Closing Points on Functional Strength Testing
Chapter 4: Designing a Program
Program Basics
Essentials of Program Design
The Functional Continuum
Functional Training and Female Athletes
References
Chapter 5: Foam Rolling, Stretching, and Dynamic
Warm-Up
Foam Rolling
Static Stretching
Mobility and Activation
Dynamic Warm-up
Developing Agility and Direction Change References
Chapter 6: Lower Body Training Starting With Body-Weight Squats
Distinguishing the Squat and Deadlift Squatting to Powerlifting Parallel Baseline, Regressions, and Progressions Developing Single-Leg Strength Improving Single-Leg Stability
Hip Extensions and Healthy Hamstrings References
Chapter 7: Core Training
Core Function
Core Training in the Program
Core Training Progression in the Weekly Program Bridging Your Way to Healthy Hamstrings
Medicine Ball Training
References
Chapter 8: Upper Body Training
Pulling for Injury Prevention
Strength Standards
Vertical Pulling Movements
Horizontal Pulling Movements
Upper Body Pressing Exercises
Overhead Pressing
Scapulothoracic and Glenohumeral Joint Training Closing Points on Upper Body Training
Chapter 9: Plyometric Training
Key Factors in Plyometric Training
Progression to Plyometrics
Plyometrics and ACL Injury Prevention
Chapter 10: Olympic Lifting
Why We Olympic Lift
Learning to Olympic Lift
Mastering the Key Olympic Lifting Positions
Using Lifting Straps
Alternatives to Olympic Lifting
Jump Squats
Kettlebell Swings
Chapter 11: Performance Enhancement Programs
Designing the Power and Strength Program Developing Conditioning Programs Conditioning Conclusions
References
About the Author
4-Testosterone Boosting & Enhancement
How to use this Guide Base Supplements Proven Options Unproven Options Cautionary & Overhyped Options Assembling Your Supplement Stack Stack Modification FAQ Precautions & Troubleshooting
5-THE MUSCLE & STRENGTH PYRAMID
CONTENTS
FOREWORD BY DR. MICHAEL C. ZOURDOS ………………………….. 9
PREFACE……………………………………………………………………………….. 13
WHAT’S NEW IN THE SECOND EDITION……………………………….. 18
INTRODUCTION TO THE PYRAMID ……………………………………….. 21
LEVEL 1: ADHERENCE ………………………………………………………….. 29
………………………………..42
LEVEL 2: VOLUME, INTENSITY, FREQUENCY ……………………….. 45
VOLUME ………………………………………………………………………………………… 47 The Relationship Between Strength and Hypertrophy………………..48
1. Strength is a Product of Skill Acquisition,
Neurological Adaptation, and Hypertrophy………………………………………….48
2. Volume is Important for Hypertrophy………………………………………………..48
Counting Volume for Strength and Hypertrophy…………………………49
Strength, Hypertrophy and Volume —
A Dose-Response Relationship Up to a Point………………………………50
The Fitness-Fatigue Model……………………………………………………………………….52 Normal Adaptations to Training………………………………………………………………53 Overreaching and Overtraining……………………………………………………………….54 Increase Volume as Your Fitness Improves …………………………………………..58
Volume Recommendations………………………………………………………….. 60 INTENSITY …………………………………………………………………………………….. 62
Specificity ……………………………………………………………………………………………………63
Measuring Intensity ………………………………………………………………………. 63
1. Percentage of 1RM………………………………………………………………………………….63 2. A Rep Max (RM) …………………………………………………………………………………… 64 3. RPE (Specifically Based on Repetitions Remaining) …………………….. 64 4. Failure………………………………………………………………………………………………………66
Intensity Considerations for Strength…………………………………………..68
1. Muscle Mass (and Other Structural Adaptations) …………………………….68 2. Neuromuscular Adaptations………………………………………………………………..68 3. Motor Patterns / Skill…………………………………………………………………………….68 Extreme Specificity……………………………………………………………………………………69
Intensity Considerations for Hypertrophy …………………………………….71
How Light is Too Light?……………………………………………………………………………..71 Issues with Both Low and High-Intensity Training……………………………….72
Intensity Recommendations…………………………………………………………. 74
For Hypertrophy ……………………………………………………………………………………….. 74 For Strength ………………………………………………………………………………………………. 74
FREQUENCY …………………………………………………………………………………. 76
How Frequency Impacts Training ………………………………………………… 76
Learning Through Practice……………………………………………………………………….76 Recovery …………………………………………………………………………………………………….. 77
Frequency Recommendations………………………………………………………79 VIF SUMMARY RECOMMENDATIONS…………………………………………..80 Consider Overlap ………………………………………………………………………….. 82
A Starting Point from Which You Will Need to Adjust………………..85
Avoid Black and White Thinking……………………………………………………………..85 These Are Principles and Guidelines, Not Rules…………………………………..88
EXAMPLE ROUTINES…………………………………………………………………….88
A Simple, Sample Strength Routine……………………………………………..89
Sample Hypertrophy Routine ………………………………………………………..91
How Does This Stack Up with Our Recommendations?……………………..93
LEVEL 3: PROGRESSION………………………………………………………. 99
Progressions Based on Training Age…………………………………………..100 Volume May Need to Increase Over Your Training Career………….101
Progress Versus Progressive Overload……………………………………….102
How Quickly Can We Gain Strength?…………………………………………. 103
Deloads, Tapers, and Intro Cycles………………………………………………. 103
Introductory Cycles……………………………………………………………………..104
How To Deload ……………………………………………………………………………. 105
Deloads for Novices …………………………………………………………………………………….. 106 Deloads After the Novice Stage ……………………………………………………………106
Progressing as a Novice Trainee ………………………………………………… 106 Progressing as an Intermediate Trainee……………………………………..109
Sample Intermediate Trainee Compound Movement Progression — ‘Linear Periodization’……………………………………………………………………………….109
Wave Loading Periodization Example…………………………………………………..110
Sample Intermediate Trainee Isolation Movement Progression — ‘Double Progression’…………………………………………………………………………………. 111
Progressing as an Advanced Trainee ………………………………………….. 114
Tracking Progress When Training for Strength……………………………………116 Tracking Progress When Training for Hypertrophy……………………………. 118 Do You Even Need to Test Strength?……………………………………………………120 What to Do as an Advanced Lifter When You Don’t Progress ………… 121 On Implementing Deloads …………………………………………………………………….. 123 On Making Volume Decreases ………………………………………………………………. 124 On Making Volume Increases………………………………………………………………… 125 On Making Training Frequency Increases …………………………………………… 126
Overview of Periodization Models……………………………………………… 126 Integrating Models of Periodization…………………………………………… 129 Integrating Linear Periodization …………………………………………………. 131
Integrating Block Periodization …………………………………………………..133
Accumulation Block (~6 weeks)……………………………………………………………. 134 Intensification Block (~4 weeks) …………………………………………………………… 135 Realization Block (~2 weeks) ………………………………………………………………… 135
Integrating Undulating Periodization ………………………………………… 136
Traditional DUP – HSP …………………………………………………………………………….. 136 Modified DUP – HPS………………………………………………………………………………….137 Example Approach Using Modified DUP………………………………………………137
Tapering for Competition……………………………………………………………. 139 Summary ……………………………………………………………………………………… 140
LEVEL 4: EXERCISE SELECTION ………………………………………….145
Specificity ……………………………………………………………………………………. 148
Specific Gains in Specific Movements …………………………………………………. 148
Unfamiliar Movements Are Less Effective for
Inducing Hypertrophy……………………………………………………………………………..149
A Degree of Variety Can Be Important………………………………………………..150
Autoregulated Exercise Selection………………………………………………..152
Efficiency: Compound vs. Isolation ……………………………………………..153
When Training for Strength …………………………………………………………………… 153 When Training for Hypertrophy…………………………………………………………….154
Weak Points ………………………………………………………………………………… 154
Hypertrophy……………………………………………………………………………………………… 154 Strength…………………………………………………………………………………………………….. 156
Movement Weak Points and “Sticking Regions”……………………….. 158
A Note on Form……………………………………………………………………………………….. 163 Exercise Order …………………………………………………………………………………………. 164 Range of Motion………………………………………………………………………………………. 165
Summary ……………………………………………………………………………………… 166
LEVEL 5: REST PERIODS……………………………………………………….171
The Hormone Hypothesis ……………………………………………………………172
Metabolic Fatigue ………………………………………………………………………..173
Muscle Damage …………………………………………………………………………….175
The Final Word on Short Rest Periods For Hypertrophy ………….. 176
A Place for Reduced Rest Periods in Training ……………………………………. 177
Antagonist Paired Sets…………………………………………………………………177
So How Do You Implement APS in an Effective Manner?………………… 179
Example Programming With APS ………………………………………………. 180 Drop Sets and Rest-Pause Sets …………………………………………………… 181
So How Does One Implement Rest-pause or Drop Sets in an
Effective Manner? ……………………………………………………………………………………. 183
Rest Period Recommendations ………………………………………………….. 184
LEVEL 6: LIFTING TEMPO…………………………………………………….188
Eccentric Muscle Actions ……………………………………………………………. 189
Strength…………………………………………………………………………………………………….. 189 Hypertrophy……………………………………………………………………………………………… 190
Time Under Tension?…………………………………………………………………… 192
Magnitude of Tension = Force ………………………………………………………………. 193 Force Multiplied by Time = Impulse …………………………………………………….. 193 Slowed Eccentric, Reduced Load and Volume ………………………………….. 195 Slow Training Inferior in Most Studies …………………………………………………. 196
Exceptions to the Rule………………………………………………………………… 197 Supramaximal Eccentric Training……………………………………………….. 197 Practical Guidelines ……………………………………………………………………. 199
QUICK START GUIDE TO PROGRAM BUILDING ………………….. 203
Step 1: Adherence ………………………………………………………………………. 204 Step 2: Volume, Intensity, Frequency………………………………………… 207 Step 3: Progression………………………………………………………………………. 211 Step 4: Exercise Selection ……………………………………………………………213 Step 5 and 6: Rest Periods and Tempo………………………………………..215
Customizing Your Program with Autoregulation ………………………. 216
Autoregulating Days Off or Training Days ………………………………………….. 217 Autoregulating Load ………………………………………………………………………………. 217 Autoregulating Deloads …………………………………………………………………………. 217 Autoregulating Exercise Selection……………………………………………………….. 218
How to Adjust Training When Cutting ……………………………………….. 219
SAMPLE PROGRAMS……………………………………………………………220
Warming Up ………………………………………………………………………………….221
Overview of Sample Programs …………………………………………………..224
An Important Note on These Sample Programs ………………………………. 224 The Novice Powerlifting Program Overview ……………………………………… 225 The Intermediate Powerlifting Program Overview …………………………….227 The Advanced Powerlifting Program Overview………………………………… 229 The Novice Bodybuilding Program Overview ……………………………………. 231 The Intermediate Bodybuilding Program Overview ………………………… 232 The Advanced Bodybuilding Program Overview……………………………… 233
Novice Progression………………………………………………………………………236
Percentage of 1RM Is Used to Set Load on
Compound Barbell LIfts ………………………………………………………………………… 236 Establishing Initial Maxes……………………………………………………………………….236 The First Week of Training ……………………………………………………………………. 238 Progression Rules (After the First Training Week)……………………………240
Intermediate Progression……………………………………………………………. 241
RPE Based on RIR Is Primarily Used to Set Load………………………………. 241 Progression Rules …………………………………………………………………………………… 242 When Unable to Progress in Any Given Exercise………………………………244 Modifications to Peak for a Powerlifting Competition …………………….. 245
Advanced Progression……………………………………………………………….. 246
Using RPE Ranges…………………………………………………………………………………..246 Overview ………………………………………………………………………………………………….. 246 For Powerlifters……………………………………………………………………………………….246 For Bodybuilders ……………………………………………………………………………………. 248
Accessory Exercises …………………………………………………………………… 248
Vertical and Horizontal Pulls ………………………………………………………………… 248 Vertical and Horizontal Pushes ……………………………………………………………. 249 Squat Variants…………………………………………………………………………………………. 249 Leg Press Variants…………………………………………………………………………………..250 Hip Hinge Variants…………………………………………………………………………………..250 Deadlift Variants………………………………………………………………………………………. 251 Bench Press Variants……………………………………………………………………………… 252 Dips …………………………………………………………………………………………………………… 252 Single-leg Squat Variants ……………………………………………………………………… 252 Isolation Exercises ………………………………………………………………………………….. 253 Grip Work…………………………………………………………………………………………………. 253 Why There Are No Shrugs or Direct Abdominal Work in
the Bodybuilding Programs………………………………………………………………….. 254 Substitutions……………………………………………………………………………………………. 254
Dual Athletes………………………………………………………………………………. 254
For the Bodybuilder Who Competes in Powerlifting ………………………. 255 For the Powerlifter Who Competes in Bodybuilding ………………………. 256 For the True “Powerbuilder”…………………………………………………………………. 256
Novice Powerlifting Sample Program ……………………………………….. 260 Novice Bodybuilding Sample Program……………………………………….262 Intermediate Powerlifting Sample Program……………………………….263 Intermediate Bodybuilding Sample Program …………………………… 264 Advanced Powerlifting Sample Program ……………………………………265 Advanced Bodybuilding Sample Program………………………………….268
RESOURCES ……………………………………………………………………….. 273 FINAL WORDS FROM THE AUTHORS…………………………………..281
5-essential sports nutrition
Essential Sports Nutrition
PARTONE HowWhatWeConsumeAffectsOurBodies 1 NutritionSources
2 ComponentsofanOptimalDiet
PARTTWO NutrientTimingforBetterResults 3 FuelingBeforeExercise
4 FuelingDuringandAfterExercise
5 FuelingonRestDays
6 SupplementsandPerformanceEnhancers
PARTTHREE OptimalPerformanceforEveryAthlete 7 FactorsAffectingNutritionNeeds
8 ConsiderationsforMenandWomen
9 ConsiderationsforChildrenandStudentAthletes
10 Sport-SpecificNutritionNeeds
11 NutritionforWeightLoss,WeightGain,andWeightMaintenance 12 NutritionforRecoveryandImmuneFunction
13 BodyandBrain
PARTFOUR RecipesforSuccess
14 RecipesforBeforeExerciseorCompetition
APRICOT-COCONUT GRANOLA
BAKED BLUEBERRY OATMEAL BLUEBERRY-STUFFED CHALLAH FRENCH TOAST CARROT CAKE MUFFINS
CINNAMON QUINOA BOWL
OVER-EASY GRITS BOWL
SWEET POTATO PROTEIN PANCAKES
15 RecipesforDuringandAfterExercise
PEANUT BUTTER PROTEIN BALLS
ALMOND BUTTER AND APPLE SANDWICHES
PEANUT BUTTER PRETZEL BALLS
PERFECT PUMPKIN ENERGY BALLS
BERRY-CHERRY SMOOTHIE
ORGANIC CHICKPEA FUSILLI WITH GOAT CHEESE CRUST-FREE SPINACH, MUSHROOM, AND CHEESE QUICHE SLOW COOKER SWEET POTATO QUINOA CURRY
BUENO BREAKFAST BURRITO
16 RecipesforRestDays
GARLIC TAHINI DRESSING
EASY TENDER OVEN-BAKED CHICKEN
LAZY BEEF BOWL
MAPLE-DIJON–GLAZED SALMON
PINEAPPLE FRIED RICE
SESAME-HONEY TEMPEH WITH WILD RICE
SOUTHWESTERN SALAD
NO-BAKE CHOCOLATE PEANUT BUTTER CELEBRATION TREATS
7-The Shredded Chef : 125 Recipes for Building Muscle, Getting Lean, and Staying Healthy
The Shredded Chef: 125 Recipes for Building Muscle, Getting Lean, and Staying Healthy
DIET & NUTRITION COOKING
BREAKFAST SALADS SANDWICHES & SOUPS SHAKES & SNACKS LEAN MEAT
POULTRY SEAFOOD VEGETARIAN SIDES DESSERTS
8-The Big 15 Paleo Cookbook: 15 Fundamental Ingredients, 150 Paleo Diet Recipes
The Big 15 Paleo Cookbook: 15 Fundamental Ingredients, 150 Paleo Diet Recipes, 450 Variations
1 EGGS
Baked Eggs in Tomato Sauce Southwestern Omelet
Eggs Benedict
Egg Muffins
Egg Salad
Breakfast Casserole Deviled Eggs
Eggs and Soldiers
Egg Scramble with Veggies Spicy Sausage Frittata
2 CHICKEN
Chicken Soup
Fajita-Stuffed Chicken Breast
Chicken Salad
Curry Chicken
Roasted Lemon Chicken
Chicken Chili
Chicken Piccata
Chicken with Roasted Red Peppers and Olives Prosciutto-Wrapped Chicken Thighs
INTRODUCTION
Buffalo Chicken Legs
Pantry Basic: Homemade Mayo
3 BEEF
Meatballs
Burger Bowls
Taco Salad
Hamburger and Rice–Style Ground Beef Shepherd’s Pie
Beef Tenderloin Classic Pot Roast Ropa Vieja
Vaca Frita
Steak Marsala
4 PORK
Sausage-Stuffed Dates Wrapped in Bacon Candied Bacon Salad
Sesame Pork Salad
Ground Pork Stir-Fry
Bánh Mì Tacos
Carnitas
Baby Back Ribs
Stuffed Pork Chops Prosciutto-Wrapped Pork Tenderloin Pulled Pork BBQ
Pantry Basic: Ranch Dressing
5 FISH
Lemon-Butter Tilapia Ceviche
Sesame Marinated Fish Baked Tilapia
Fish Cakes
Citrus-Baked Fish
Poached Fish with Vegetables
Mahi Mahi with Mango-Peach Salsa Fish Stew
Sea Bass Topped with Crab
Pantry Basic: Balsamic Vinaigrette
6 SHRIMP
Bacon-Wrapped Shrimp
Blackened Shrimp Tacos
Thai Shrimp Salad
Shrimp Salad with Tomato and Lemon Shrimp Stir-Fry
Coconut Shrimp Shrimp Kebabs Green Shrimp Paella
Shrimp Gumbo
Garlic-Roasted Mashed Cauliflower Cauliflower Risotto
Cauliflower Fritters
Cauliflower Tabbouleh Salad
Roasted Cauliflower with Tomatoes and Basil General Tso’s Cauliflower
Whole Roasted Cauliflower
Curry Cauliflower Bites
Cauliflower Soup
Cauliflower Fried Rice
Pantry Basic: Not-Spinach Artichoke Dip
8 KALE
Green Smoothies
Kale Chips
Simple Sautéed Kale Southern-Style Kale Greens
Raw Zucchini Noodle–Pesto Salad Kale Chicken Salad
Kale Salad with Pecans and Apples Kale Salad with Onion and Avocado Turkey-Bacon-Avocado Kale Wraps Sausage and Kale Soup
Pantry Basic: BBQ Sauce
7 CAULIFLOWER
Broccoli Slaw
Roasted Broccoli with Lemon Broccoli Soup
Broccoli Salad
Broccoli-Arugula Salad with Bacon Crustless Broccoli Torte
Broccoli Wraps
Steamed Broccoli with Hollandaise Bacon-Broccoli Bites
Broccoli–Sweet Potato Hash
Pantry Basic: Homemade Nut Butter
10 ZUCCHINI
Zucchini-Noodle Salad with Lemon, Peas, and Cashews Ratatouille
Baked Zucchini Fries
Pad Thai
Zucchini-Spinach Fritters Emergency Pasta with Zoodles Zucchini Lasagna Zucchini-Noodle Ramen Stuffed Zucchini Boats
Stuffed Squash
Zucchini-Noodle Lo Mein
Pantry Basic: Blackening Spice Mix
9 BROCCOLI
12
Roasted Beets
Beet and Citrus Salad
Beet-Noodle Salad
Borscht
Pickled Beets
Beet Hummus
Beet Lemonade
Ginger-Beet Sorbet
Beet Chips
Golden Beets with Blueberry Vinaigrette Pantry Basic: Pesto
BRUSSELS SPROUTS
Bacon Brussels Sprouts
Shaved Brussels Sprout Salad with Apple Cider Vinaigrette
Brussels Sprout Hash
Spicy Roasted Brussels Sprouts Roasted Brussels Sprout Skewers Stuffed Brussels Sprouts
Brussels Sprout Soup with Sausage Brussels Sprout Fritters
Ginger-Garlic Brussels Sprout Stir-Fry Asian Brussels Sprout Salad
Pantry Basic: Chimichurri
11 BEETS
Spaghetti Squash with Meat Sauce
Sautéed Squash with Sun-Dried Tomatoes Squash Noodles in Walnut-Sage Butter Squash Bisque
Roasted Squash with Cinnamon
Squash Casserole
Butternut Squash Chili
Squash Ribbon Salad with Apples and Walnuts Squash Breakfast Skillet
14 MUSHROOMS
15
Stuffed Mushrooms
Button Mushroom Ceviche
Perfect Sautéed Mushrooms
Mushroom and Sausage Stuffing
Cream of Mushroom Soup
Marinated Portobello Mushrooms
Stewed Mushrooms
Southern-Style Mushroom-Sausage Gravy Roasted Mushroom Lettuce Cups
Grilled Mushroom Salad
Pantry Basic: Ketchup
SWEET POTATOES
Chili-Lime Sweet Potato Fries
13 SQUASH
Sweet Potato Chips
Curried Sweet Potatoes
Baked Sweet Potatoes
Sweet Potato Soup with Chorizo and Coconut Cream BBQ-Stuffed Sweet Potatoes
Roasted Sweet Potatoes
Twice-Baked Sweet Potatoes
Sweet Potato Casserole with Walnuts and Crispy Onions Sweet Potato Hash Browns
Pantry Basic: Dry Rub
The Dirty Dozen and the Clean Fifteen
Measurements and Conversion Tables
Resources
Acknowledgements About the Author
8-The Clean Eating Cookbook and Diet: Over 100 Healthy Whole Food Recipes and Meal Plans
The Clean Eating Cookbook & Diet
Introduction
PART ONE
Fundamentals of Clean Eating
Chapter One: Clean Eating Principles WHAT IS CLEAN EATING?
THE HISTORY OF CLEAN EATING
THE EXPERTS’ VIEW: SCIENCE AND RESEARCH THE BENEFITS OF CLEAN EATING
Chapter Two: The Clean Eating Diet
FILL YOUR PLATE WITH THE GOOD STUFF
FOODS TO DITCH ON A CLEAN DIET
FOOD PAIRING: BEYOND PEAS AND CARROTS
SEASONAL EATING: APPLES IN FALL, CITRUS IN WINTER FIFTY SUPER FOODS
Chapter Three: Getting Started with Clean Eating CLEAN EATING DOS AND DON’TS
THE IMPORTANCE OF EXERCISE
TEN STEPS TO GET STARTED
Chapter Four: 14-Day Clean Eating Meal Plan
Chapter Five: Clean Cooking PREPARATION TECHNIQUES
CLEAN SPICES AND HERBS: HOW TO ADD FLAVOR FLOUR SUBSTITUTION GUIDE
GUIDE TO GRAINS AND GRAIN-LIKE SEEDS
PART TWO
105 Clean Eating Recipes
Chapter Six: Smoothies Green Energy Smoothie
Chia Berry Smoothie
Nutty Berry Smoothie
Pear Green Tea Smoothie Kiwi Spinach Smoothie
Chapter Seven: Breakfasts Melon Breakfast Salad Mediterranean Omelet
Clean Eating Granola
Spanakopita Frittata
Steel-Cut Oatmeal
Clean Huevos Rancheros Wraps
Baked Citrus French Toast
Butternut Squash Pancakes
Rhubarb Bread Pudding for the Slow Cooker Buckwheat Crêpes with Strawberries Pumpkin Apple Oatmeal
Pear Cranberry Quinoa Cereal
Quick Spinach and Eggs
Honey Breakfast Cookies
Simple Egg Wraps
Chapter Eight: Snacks Creamy Fruit Dip
Clean Eating Corn Bread Black Bean Salsa Recipe Almond Quinoa Squares Traditional Hummus Oatmeal Raisin Cookies Clean Eating Date Bars Pumpkin Protein Bars
Kiwi Cucumber Salsa
Mango Pineapple Ice Pops Papaya Coconut Chia Pudding Chocolate Protein Bites
Cantaloupe Ice Cream Clean Berry Parfait Orange Cream Ice Pops
Chapter Nine: Salads Green Lentil Salad
Lemon Brown Rice Salad Chicken Pecan Salad
Grilled Vegetable Pasta Salad Watermelon and Mint Salad Moroccan-Style Carrot Salad Roasted Corn and Black Bean Salad Moroccan Lentil Salad
Peach Beet Salad
Mushroom Beet Green Salad
Chapter Ten: Vegetables Slow Cooker Sweet Potatoes Garlic Green Beans
Edamame Succotash
Brussels Sprouts with Lemon Pumpkin with Sage
Swiss Chard with Garlic Celery Root Puree
Eggplant Parmesan Bites Sautéed Spinach
Balsamic Roasted Tomatoes Mushroom Kebabs
Spicy Grilled Corn on the Cob New Potatoes and Asparagus Roasted Caulilower Oven-Baked Zucchini
Chapter Eleven: Soups and Stews Creamy Broccoli Soup
Sunny Carrot Squash Soup
Rustic Quinoa and Bean Soup Old-Fashioned Vegetable Soup
Irish Bean and Cabbage Soup Roasted Pepper and Lentil Soup Turkey Split Pea Soup
Lentil and Sweet Potato Stew Tomato Chicken Stew
Fish Fennel Stew
Chapter Twelve: Main Dishes Vegetarian Shepherd’s Pie
Egg White Frittata with Whole-Grain Penne Pasta and Pepper Primavera
Butternut Squash Curry
Sea Scallops with Coconut Curry Sauce Clean Tuna Noodle Casserole
Sesame Maple Salmon with Spinach
Baked Halibut Vegetable Casserole
Curried Chicken Couscous
Chicken and Grilled Vegetable Lasagna Jambalaya
Chicken and Bulgur Florentine Protein-Packed BBQ Beans
Roast Pork Loin with Fennel
Asian Ginger Pork
Herb-Crusted Pork Chops
Beef Sirloin Kebabs in Herb Garlic Marinade Baked Stuffed Tomatoes Balsamic-Marinated Beef Roast
Herbed Beef Burgers
Chapter Thirteen: Desserts Traditional Apple Crisp
Baked Apples
Grilled Pineapple with Cinnamon Yogurt Sauce Banana Coconut Soft-Serve Ice Cream Pumpkin Chocolate Cake
Peach Cobbler
Pumpkin Pie Puddings Cherry Granita
Smooth Lime Pudding Chocolate Pots Crème
Clean Strawberry Cheesecake Lemon Frozen Yogurt
Plum Peach Sorbet
Slow Cooker Chocolate Cake
Almond Fudge Cups
Appendix: Clean Eating Food List Glossary
References