Quick_Meals_for_Fast_Muscle.pdf

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Quick Meals
for Fast
Muscle
By Jason Ferruggia
Copyright ©2007 by Jason Ferruggia
Relentless Athletics
All rights reserved. No part of this manual may be reproduced or transmitted in any
form or by any means, electronic or mechanical, including photocopying, recording,
or by any information storage and retrieval system, without the expressed written
permission from Jason Ferruggia.
When it comes to building insane amounts of size and strength, eating is just as
important as training, if not more so. What this means is that unless you are incredibly
wealthy and can afford your own personal chef or to eat at restaurants six times a day,
you had better learn to cook. While I am not gourmet, I am constantly amazed by the
amount of people who do not even know how to open a can or turn on a stove. A lot
of times, I believe it has to do more with laziness than ignorance. But if you seriously
want to pack on an inordinate amount of muscle, you had better be prepared to put in
some work. And not just in the gym.
Many of my friends are frequently blown away by my ability to whip up a quick,
healthy, mass building meal. Preparing and consuming five to six meals a day for the
last fifteen years or so has definitely sharpened up my cooking skills. But the truth of
the matter is there is nothing impressive at all about what I can do in the kitchen. If
you take a little time to familiarize yourself with some of the basics, you too can
easily prepare a vast array of quick meals that actually taste pretty good. Remember,
the fork is just as important as the barbell in the quest for more muscle. If you can’t
stand the sight of another can of tuna or bowl of plain oatmeal give some of these
recipes a try today.
The Everything-But-The-Kitchen-Sink Shake
Ingredients:
•
16 oz. skim milk or water
•
2 scoops protein powder
•
2 heaping tbsps whipped cottage cheese
•
�½ cup frozen strawberries
•
1 banana
•
�½ cup raw rolled oats
•
1 tbsp natural peanut butter (optional)
Instructions:
Sometimes we’re all a little rushed in the morning, so on a day like this throw all the
requirements of a healthy breakfast in the blender, mix for a minute and be on your
way. You can add more water if you desire a thinner shake.
Quick Meals For Fast Muscle
Copyright © 2007, Relentless Athletics
2
Post Workout Mush
Ingredients:
•
�½ cup whipped cottage cheese
•
2 cups fat free/ sugar free yogurt
•
1 scoop vanilla protein powder
•
1 sliced banana
•
�½ cup fresh or frozen raspberries
•
�½ cup All Bran or Fiber One cereal
Instructions:
An hour after finishing your postworkout shake, you should consume a meal
containing a 1:2 ratio of protein to carbs, with limited fat. This meal is a perfect
combination to meet those requirements. Simply use a spoon to mash and mix all the
ingredients together.
Meat, Beans & Rice
Ingredients:
•
1 package 93% lean ground beef
•
1 can red kidney beans
•
1 jar of tomato sauce
•
2 cups brown rice
Instructions:
•
Sauté 1 package lean ground beef.
•
Mix in 1 can red kidney beans and tomato sauce of your choice.
•
Continue to sauté all three ingredients for another 15–30 minutes.
•
Boil 2 cups brown rice.
•
Mix all ingredients together and chow down.
Quick Meals For Fast Muscle
Copyright © 2007, Relentless Athletics
3
Deadlift Day Dessert
After a hard deadlift workout, you’re bound to be hungry. Follow up your dinner with
this delicious, protein-packed dessert.
Ingredients:
•
2 scoops protein powder
•
1 package instant, sugar-free chocolate pudding
•
16 oz skim milk
•
2 tbsp natural peanut butter
•
3–5 crushed graham crakers
Instructions:
•
Combine all ingredients except graham crackers in bowl with electric mixer.
•
Place bowl in refrigerator for 20-30 minutes.
•
Take bowl out and crumble graham crackers into mixture.
•
Stir graham crackers in and serve.
The Quentarene
Ingredients:
•
1 package 99% lean ground turkey
•
1 jar marinara sauce
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1 cup shredded low fat mozzarella
•
�½ pound whole wheat pasta
Instructions:
•
Sauté turkey in a pan while stirring constantly.
•
When turkey is fully cooked, add in a jar of your favorite marinara sauce.
•
Boil �½ pound of whole wheat pasta while letting turkey and sauce continue to
sauté for another 15-30 minutes.
•
Add shredded mozzarella to turkey just before serving and mix it all in until it
melts completely.
•
Drain pasta and pour turkey, sauce and cheese over it.
Quick Meals For Fast Muscle
Copyright © 2007, Relentless Athletics
4
“Roscoe’s” My Way
The famous L.A. soul food restaurant, Roscoe’s Chicken and Waffles, inspired this
one.
Ingredients:
•
1 chicken breast
•
�½ cup diced onions
•
�½ cup diced peppers
•
�½ cup diced tomatoes
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5 egg whites, 3 yolks
•
�½ cup shredded low fat cheese
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Whole grain or flax seed waffles
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Sugar free syrup
Instructions:
•
Grill chicken breast with salt and pepper.
•
When finished, dice into tiny pieces.
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Sauté onions, peppers and tomatoes in a pan.
•
Pour eggs into another pan.
•
When eggs begin to cook and are getting ready to flip into an omelet, pour in
the chicken, onions, peppers, tomatoes and cheese.
•
Gently flip half the omelet on to the other half.
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Cook for a minute or two and then flip and cook on the other side.
•
Pop two waffles in the toaster.
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Serve and enjoy your omelet with a side of waffles and sugar free syrup.
Protein & Oatmeal Pancakes
Ingredients:
•
1 cup rolled oats
•
1 cup skim milk
•
5 egg whites, 2 yolks
•
2 scoops chocolate protein powder
•
Cinnamon to taste
•
Sliced bananas or berries (optional)
Quick Meals For Fast Muscle
Copyright © 2007, Relentless Athletics
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