INGREDIENTS
3 Tomatoes
1 Large Onion
2-3 Large Potatoes
3lbs of chicken thighs (boneless, skinless)
1 pack of apple-chicken sausage (4-6 links)
2 zucchinis
2 stalk broccoli
salt/pepper/olive oil
1 whole garlic
2 cans of white chili beans
1 can of diced tomatoes with chiles
4 tbsp chia or hemp seeds
*then whatever other spices you like in chili
sear the chicken thighs on the pan
chop up onions, tomatoes, garlic, potatoes and put at bottom of pan. Also put in chia/hemp seeds
season and mix around
add can of diced tomatoes/chiles (drain liquid)
mix around again
put 1 can of white chili beans with liquid
add chicken on top
add seasonings
add last can of chili beans (can add a bit of chicken broth if wanted)
put on low for 6-8 hours
last half hour or hour of cooking put chopped zucchini, broccoli, chia seeds, and sausage links.
Mix everything around the chicken should be shredded or easy to shred.
Now you have a 3-6 meals (depending on how you eat) that filled with good proteins, carbs, and fats. If you could go can-less that be better. If sauce is too thin, add some corn starch or almond flour.
The veggies in the chili don’t taste bad at all. But you don’t have to add them. There you guys go!
I usually eat this as is because it’s pretty heavy. But my favorite is to add some sour cream, some shredded cheese and to crush up tortilla chips and sprinkle them in.
This recipe for me is usually 6 meals. Breakfast and lunch for 3 days in a row.
NOTES: Deadlifts felt strong and good. Resting 100% yesterday really helped. Plus eating like an animal has kept my energy levels up. Did t-bar rows for the first time in years I feel. Felt a bit weird, but got the work in. I don’t know how long it took me to get to 100 burpees, but I laid there for 10 minutes after this whole session.
NOTES: This week conditioning has been a bit easier on these middle days because of work.
On a side note I’ve been “training” my wife for the past 2 weeks. I put this program together for her and was hoping to get some feedback from you guys. This is based on just getting her moving.
WORKOUT A
Goblet Squat - 5x10 (ss: Planks)
DB Bench Press - 5x8 (ss: DB Rows)
DB Tri Ext - 3x15 (ss: Curls)
10 Min conditioning
WORKOUT B
Lunges - 5x10 (ss: DB RDL)
DB OHP (Single Hand) - 5x8 (ss: Lat Pull Downs)
Leg Press
10 Min conditining
She lifts MWF and we’ve alternated from ABA, BAB, ABA etc.
She does HIIT Tuesday and Thursday. And then on weekends we do yoga and walk.
With very minimal diet changes she’s already lost 8lbs in 2 weeks. The sessions haven’t been crazy intense, but she’s pushing hard and she is finally moving a lot.
I think for someone in her position trying to lose a bunch of weight this will work for a good amount of time before we need to add in some BW or BB movements. Any insights would be appreciated! She told me yesterday she wants to lose 100lbs total. I told her she can do it, but she’s gonna have to sacrifice and work hard. But I also told her she just needs to think 10lbs at a time. Lose 10 and then lose another 10. Do it in bits and who knows where she’ll end up. She’s 5’0 and will be lifting so once we get sub 150 then she can start thinking about how much weight she really wants to drop.
POST WORKOUT MEAL
3 bison burgers
whole bunch of asparagus
64oz water
NOTES: Squat PRs are coming weekly right now! I think the BS 2x a week and FS 1x a week is really helping. SO CLOSE TO A 300lb SQUAT!!! Going to do an “upper body” day tomorrow because I only had time to squat today.
Thanks man! I know, I got like 3 weeks to build to it though because I’m jumping from 295 to 315 lol. So I figure once I can do 295x8-10, I’ll be good for 3-5 from 315 or something like that.
OVERHEAD PRESS
45x12
95x5
115x5
115x5
115x5
115x5
115x5
115x5
115x5
115x5
115x5
115x5
*I’m gonna try to get to 12x5 before adding 5-10lbs to the lift again.
NG PULL UPS - 100 reps DIPS - 75 reps AB WHEEL - 50 reps
NOTES: I was SO fucking tired after this session. I drank a bit heavy this weekend from college friends being in town so I felt it today in terms of my recovery between sets. Overall good session.
I think going forward for a few weeks I’m gonna try a bit a different “meal template” to follow. My work has been getting a bit crazy so I want to give this plan a follow for a few weeks and see how it goes.
POST WORKOUT SMOOTHIE
Banana
Apple
Peanut Butter
Milk
Seeds
Honey
LUNCH
Meat
Veggies/Salad
Dressing/Oil
DINNER w/ WIFEY
Eggs
Lentils
Rice
Veggies/Salad
I think this is a good template overall. I can eat the same thing basically everyday and adjust portions. I haven’t been eating as many veggies as I should the last 6-8 weeks and I feel like I feel it in my recovery. So I figure a good way to get everything in is a smoothie post-workout, a monster salad or meat + veggies only for lunch and also then at dinner rice lentils are always at the house on the ready, so I can eat a lot of veggies and just have some eggs on the side. At a VERY minimum this template puts me at 2100 cals, and with the way I actually do eat it’s more along the lines of 2600. Lets see how it goes!
NOTES: FINALLY hit my back squat goal. Having 3 plates on and going up and down twice felt so amazing! The 2 reps felt strong and stable. I wanted to try a 3rd but I knew there was no way I was going to make it. I had a few guys at the gym give me some praise because they’ve seen me coming in and doing squats a lot lol. SO GLAD! “My program” worked and got me to my first HUGE mile stone. I feel like it was harder to get to a 315 squat than a 185 snatch, but I’ve always been more athletic than strong. Now going to work to get to 5x5 @ 315.
Yeah it was a weird day man. I was like let me work up in 3’s instead of 5’s. And 295 felt so powerful (probably because I did 12 less reps in total by time I got there lol) and then I just said fuck it, lets go for it since I was in a power rack. 315 felt HEAVY on my back but I knew I could do it at least twice since I had lots of energy still.
I think based on how 315 felt to me I’ll need to do a bit more direct quad work and strengthen my core and upper back to make really clean reps.
But all in all I was definitely happy to finally say I was able to have 3 wheels on.
NOTES: Nothing fancy at all today. Just some straight to the point work. Tomorrow I have a 90 min deep tissue massage, so I can’t wait! Been a few weeks since I’ve got one and have been feeling pretty beat up lately. I’m thinking I really do need a deload week. I think next week I’ll lower down to 50% on all lifts and focus on conditioning and then get back to it.
Great stuff! That’s a big milestone. Once you get into the 300s it just shows you’ve put in some work!
I think programs are important, but I think consistency and hard work trumps all. You probably could get pretty damn strong changing programs every week. Your log shows that!
With new years around the corner, have you thought about challenging yourself for 2018 to pick one program and just run it all the way through the entire year? I think in 2018 you could make monster gains because you seem to have the work ethic to hit the gym hard!
Yeah man, I’ve been super ADD with training. But just getting to the gym consistently has done more for me than anything else. I think I will challenge myself to do that though. I have the 5/3/1 Forever book so it’s about time I pick something.
Yeah man, last 2 weeks have been crazy busy with work and life so haven’t had the time to log online. But I’ve been so busy I’ve only lifted twice a week for last 2 weeks. It’s basically been:
DAY 1
Back Squat
Overhead Press
Chin Ups
Dips
Lunges
Abs
DAY 2
Back Squat
Bench Press
BB Row
RDL
Curls
Abs
Nothing revolutionary, but it’s getting the job done!
EDIT: I love how much I’ve learned about training in the last year. Life never gets in the way anymore. It’s just adapting to what I can do.
I know what to do if I can only hit the gym twice a week, or 6x a week but only 30 min or whatever. I even know that if the gym is super busy, just do what I can but always remember to either do a squat/press/pull, or if I know for a fact I’ll be hitting the gym 2 days in a row to just do a upper/lower. Damn I’ve learned so much!