Tag Archives: gym

5 Days – 5 Meals: Turkey & Egg Cheese Burger


There’s no wrong way to make these. The variations are endless but this is by far one of tastiest ways to eat turkey burgers and eggs.

Difficulty: Simple
Cooking time: 10 mins
Serves: 1

Nutritional info (based on 1 person)
Calories: 508
Carbs: 34
Fats: 16
Protein: 52

Ingredients
1 BK Flamer
1 Wholemeal bun
1 Slice of Lighter Cheese
1 Egg
50g O’Egg whites
15g Lighter than light mayonnaise
5g Dijon Mustard
Sliced red onion
Sliced pickle

Method
1. Preheat a pans over a medium heat.

2. In a bowl crack open the egg and measure the egg whites and whisk with a fork.

3. Cook the turkey burger in a pan with spray oil or on a George Foreman grill.

4. Cook the eggs over a medium heat – omelette style or scrambled.

5. Toast the buns.

6. Put it altogether

5 Days – 5 Meals: Spicebox

Portion sizes to tailored for all needs – Cut v Bulk, Male v Female, Low carb v High carb

Difficulty: easy
Cooking time: 20 mins

Serves: 2

Nutritional info (based on 1 person)
Small Large
Calories: 466 784
Carbs: 28 60
Fats: 7 25
Protein: 70 72

Ingredients
1 Spice Box
100g Carrots
2 Chicken breasts (165g each)
150g strong roots (large portion only)

10ml sesame or coconut oil (large portion only)
85g Mayflower curry powder
1 onion
1 pepper
125g mushrooms
1 pack of tender-stem broccoli

Method
1. Preheat the oven to gas mark 5 or 190 degrees Celsius and boil the kettle.
-if having additional strong roots, put them into the oven asap!

2. Slice the carrots using a mandolin and then finely slice into strips.

3. Chop up the vegetables except for the broccoli, put that to one side for now.

4. When the kettle is boiled, place the broccoli into a colander in the sink and pour over the boiling water. This just takes the bite of them before going into the oven.

5. In a large tray, empty the contents of the spice box and add in all of the vegetables and the two chicken fillets. Lightly season they tray with salt & pepper and place in the oven uncovered for approx. 20 minutes until the chicken is cooked.

6. In a small pot, measure out the curry sauce as explained on the box. 85g mixed with 270ml of water and gently simmer until it thickens.

7. When all is cooked, divide the tray between 2 plates and pour over the curry sauce too.

8. Don’t forget the extra fries, and the sesame oil can be drizzled over the top now too.

5 Days – 5 Meals: Chilli Beef with Nachos

Chilli Beef with Nachos
Won’t be long before days get shorter and nights become colder. Chilli beefs with an extra kick is sure to keep you warm inside. Low carb and high in protein. The chilli make enough for 2 people. Condiments such as the ceese and sour cream be tailored to suit each person’s needs.

Difficulty: Novice Chef

Cooking time: 40 mins

Serves: 2

Nutritional info (based on 1 person)
Calories: 575
Carbs: 16
Fats:24
Protein: 67

Ingredients

500g Premium Beef Mince
100g tomato puree
1 tbsp of Chilli powder, paprika, turmeric, Cajun gymchef spice
4tbsp balsamic vinegar
½ punnet cherry tomatoes
½ bulb of garlic
1 chilli
1 onion
1 lime
3 peppers
125g mushrooms
2 mini wraps (32g each)
40g mozzarella cheese (each)
40g sour cream (each)
40 hot salsa
Jalapeños

Method

1. Preheat a large pot over a medium heat

2. Roughly chop the vegetables into bite sized chunks and season the meat with salt and pepper.

3. Turn up the heat of the pot and when it starts to smoke add in the mince and all of the vegetables and allow them to cook for 5 mins.

4. Turn the heat back down to medium, add in all of the spices and give it a good mix until well combined.

5. Add the tomato puree and mix well again.

6. Add 250ml of water and the balsamic vinegar. This should loosen the mixture up if it becomes to stodgy.

7. Turn the heat down low, season with a pinch of salt and pepper and let simmer for 30 mins until all of the vegetables have softened.

8. Season the wraps with the same spices again and bake on a tray in the oven for 5 minutes until they begin to brown. Then take them out and cut in half, then in half again and so on until they resemble Nachos.

9. At the very end take it off of the heat and squeeze in the lime juice.

10. Divide into two bowls and top it off with the sour cream, cheese, salsa and jalapeños.

5 Days – 5 Meals: Fans Choice Meatzza & Sweet Potatoes

Difficulty: easy

Cooking time: 20 – 30 mins

Serves: 2

Nutritional info (based on 1 person)

Calories: 505

Carbs:39

Fats: 11

Protein: 47

Ingredients

2 Fans Choice Meatzza’s

150g Strong Roots

1 Red or White onion

2 Peppers

125g mushrooms

2 tbsp Cajun gymchef spice

Method

  1. Pre heat the oven on the highest gas mark.
  2. Measure the sweet potatoes onto a tray and place them on the top shelf in the oven straight away.
  3. Slice up all of the veg into chunky bite sized pieces and place them onto another try with the gymchef seasoning.
  4. Move the sweet potatoes down and put the veg tray into the oven along with the meazta.
  5. Turn the oven down to 5 or 190 degrees Celsius and cook for 20 – 30 minutes

5 Days – 5 Meals: Spicy Eggs, Turkey Burger & Tortillas

5 brand new recipes each day for the next 5 days. The beauty with these recipes is that the nutritional value can be adjusted accordingly to suit your requirements.

Spicy Eggs (2)

Super simple to make and it cooks in no time too. The real beauty of this dish and many of the others is that the ingredients can be adjusted however you want them to suit your needs. There are days where more protein and less carbs is required so more egg whites are added and only 1 wrap. The same can be done with the fats. If more or less is required, it is simply a matter of adjusting the amount of oil or cheese.

Difficulty: easy

Cooking time: 10 mins

Serves: 1

Nutritional info (based on 1 person)

Calories: 649

Carbs: 41

Fats: 28

Protein: 56

Ingredients

1 BK Flamer

1 Egg

50g O’Egg Whites

5g extra virgin olive oil or coconut oil

40g grated mozzarella cheese

40g light sour cream

40g hot salsa

2 mini wraps

1 tbsp Cajun gymchef spice.

1 spring onion – chopped

Spicy Eggs (7) Spicy Eggs 20170908_113501.jpg

Method

  1. Preheat a small pan on a medium heat.
  2. In a bowl, crack in the egg and measure out the egg whites and whisk with a fork.
  3. In a dry pan cook the burger on each side for 2 – 3 minutes then roughly break it up in the pan.
  4. Add the oil, the spring onions and the beaten eggs. Sprinkle the Gymchef. Allow to cook over a low heat mixing it with a spoon/spatula until the eggs scramble.
  5. Toast the wraps. Then fill with the eggs and top with cheese, sour cream and salsa.

Training & Nutrition: finding a way that works

FACT: the weight I gained did not happen overnight. It slowly built up overtime. Therefore, loosing it in a sustainable and measurable way was the only way I could loose it IF I wanted to keep it off.

Suddenly overhauling a routine overnight isn’t really going to last more than a month. Eventually the old habits begin to creep in again as “change” becomes to overwhelming and will power becomes diminished. In my case I mentioned in the previous post about how busy the start of the year was going to be with an intership on top of an already busy workload.

The devil in the detail

How can I make small (positive) changes and adjustments overtime so that they become habits? The answer lies within the question. By making small changes one step at a time!! In my mind I could see the end result – how I wanted to feel, how I wanted to look and who I wanted to be. The issue was really figuring out the best possible way of getting from point A to point B that actually worked. For two years I have gone through this process of visualisation, starting a journey, loosing focus and then falling off just as I get some headway. I wasn’t fully committed and the reason for not being fully committed was because I was making to many changes at the same time. Overtime the whole thing just become too much to handle.

This time it’s going to be different

Because this time I knew that the mistakes I made in the past will serve as a lesson for the future. To cut the weight I knew that fundamentally I needed to eat less junk and move more. This is the starting point or laying the foundation so to speak. Before the diets, counting macros, training splits, finding a coach and everything else in between. The main focus for the time being is cutting out junk food and start eating healthier. Sounds simple right? And it can be, although “change” is something that we all want to resist because it takes many of us out of our comfort zones. The devil you know and all of that.

How did I eat healthier? I began by buying fresh food in abundance. Meats, fish, eggs, fruit and vegtables. Cooked the majority of my meals using fresh ingredients and aim to eat 3 sold meals a day. Breakfast, Lunch, Dinner with a snack in between if needed. This, combined with 4 days at the gym lifting weights and cardio was more than enough to get the ball rolling and see how I would respond. If anything, for the sake of 15 weeks it would give me a good opportunity to play around with food/recipes, research methods and comfortably adapt.

One of the great things about cooking meals was that it allowed me to plan the week ahead. With a fulltime internship and a part-time job I had to make the most of my time in the kitchen in order to avoid making the wrong food choices throughout the day. It worked out quite well actually. The internship was Mon – Thursday 9-5:30 and then working shifts Friday, Saturday “or” Sunday. That was the routine for the next 15 weeks so knowing in advance the weeks ahead really allowed me to plan effectively.

Small changes, one step at a time and nothing to drastic at once or else risk the whole thing crumbling down. A lot of what I was doing at the beginning was very rigid. However, it was the rigidity of the process that would allow me to add variety and then see how things evolve.

Now that I had found a way that worked all I really had to do now was show up and perform.

Training & Nutrition: a new beginning

It’s the kind of situation when you say to yourself “but if only I started sooner I’d be x by now”. As I looked at myself in the mirror those were the kind of thoughts that once consumed my mind. That was back in January of this year – a blowout in the months leading up to the New year meant that I was now a stone heavier than I was six months previous and all of it was my own doing.

To be fair I wasn’t excessively overweight by any means anyway. But my belly was beginning to grow out from my waist and clothes that once fit comfortably where starting to feel a little tight. For the first time that I can remember I was beginning to feel uncomfortable in my appearance and that was spilling over and negatively impacting others areas of my life.

Having turned 27 in November of 2016 it wasn’t the end of the world by a long shot. Time is in my side – I get that. However, finding myself in that situation was still far from ideal and I knew that some changes needed to be made so in perhaps in 3 years time at the ripe old age of 30 I can look back and say “I’m happy I started sooner!”

Having envisioned my future self as an unhealthy, overweight, inactive human being was a bit of a shock if I’m honest. I love being outdoors having fun, hiking hills and spending time with family and friend’s. Being unable to experience life like that due to poor mobility, unhappy etc. was a disturbing prospect and something that wasn’t far off should I continue making the same silly choices while expecting everything to be fine.

Things were not going to be fine, the days of late teens/early twenties extremities, heavy drinking minus the hangovers, binge eating rubbish food and staying up all night had now run it’s course (athough some of this had been diluted over the years and became less extreme). The body was beginning to respond with signs that this way of living cannot continue without dire consequences to my health. Something clicked and that vision really hit home and provided a glimspe of what life could be like continuing down that path. There had been attempts in the past to get “fit & healthy” usually due to external forces such as holidays abroad or weddings. Events like these are planned way ahead of time allowing a time frame to be set and a target to be achieved which (for me) usually conclude in a blow out and falling completely off the wagon for weeks if not months on end. This time it was different. The feeling for change came from the inside. Not only was there a need for change but a desire to “want” to change. Not for holidays or weddings or … instead for me, to feel, move and look better. No more half-arsed attempts. This time is real, now more important then ever before. At this age there’s still a good chance to write some wrongs, get my shit together and become a better version of myself.

Accepting the long road

Fully accepting that change doesn’t happen overnight was like a revelation when it occurred. The journey ahead was going to be a long one. No quick fixes!! I didn’t want to change overnight either. I want to see progress overtime. Slowly the results will show and in that I will also have the time to make amendments when needed.

Most importantly I wanted to enjoy the process and of course learn from it too. No doubt there will be setbacks but that’s the challenge I want. There is no rush. Time is on my side, for now anyway. I say that because I’m not interested in just becoming “shredded” that will hopefully come as a result of being a fitter and healthier person. First and foremost health, be it physical or mental is my primary goal. Physical in reference to mobility and functionality of the body. Mentally – simply being happy. Looks and appearance: although they are secondary I’m not completely writing them off either 😉

January 2017 – all of this excitement of change is very encouraging and the initial reaction is to jump headfirst and balls deep into it changing everything overnight. Which is all well said and done until it starts to become undone 3 weeks when the excitement wears off and reality starts to begin.

Having been through this before I knew it was coming so the plan was to pace myself and not get to ahead of to quickly. Small changes and small wins will become big changes and big wins overtime. Consistency is key, not perfection. Sounds corny?! Recently I read in a book that eventually your thoughts become your actions and your actions become your habits. No doubt that remembering these phrases or others like it have been a source of motivation towards staying on the right track.

Having not done any physical activity/training in the previous 3-4+ months it was going to be a struggle to get going again. Establishing a routine around eating, sleeping, hydration and training alone can sometimes feel like a part-time job. What’s more is a fulltime unpaid internship and part-time minimum wage job had now began peeking over the horizon. I was already feeling overwheled. Adding all of this on top was throwing fuel on the fire. The next 15 weeks from January – April would be a challenge. The hardest thing for me to do now was actually get my head down and in the game. First things first make a plan of action.

To be continued in part 2. How I intended to plan my meals and the food that I eat. Training splits and finding a personal trainer.