https://padlet.com/m_lowery3589/ypce0yu33pdg Strength Building en-us 2018-01-10 05:36:39 UTC 2023-02-14 22:14:21 UTC hello@padlet.com https://padlet-assets.s3.amazonaws.com/icons/Apple.png m_lowery3589 https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/220041513 Great way to start the day, packed with protein and fiber! Get those essential fats in early!]]> 2018-01-10 05:41:36 UTC https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/220041513 m_lowery3589 https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/220041619
Lets make salads fill you up for a change! Calories from the avocado (grill it for a nutty taste!) and hit it with an acid (Lemon?!) and black pepper - Halloumi brings the protein to the party!]]> 2018-01-10 05:42:56 UTC https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/220041619 m_lowery3589 https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/220041942 Throw that PF Changs menu away! A simple sauce using ginger/garlic/brown sugar and soy and finished with sesame seeds will make this beef beautiful - simple rule... more color the better! ]]> 2018-01-10 05:46:29 UTC https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/220041942 m_lowery3589 https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/220042380 Joe Wicks has some great ideas of how to bridge the gap between breakfast and lunch!]]> 2018-01-10 05:51:41 UTC https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/220042380 m_lowery3589 https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221266619 Part boil potatoes, roughly chop and throw together mixed beans, garlic, onion, chorizo, halloumi, spring onions and oven bake - finish with parsley, poached eggs and a wedge of lemon!]]> 2018-01-14 15:39:54 UTC https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221266619 m_lowery3589 https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221268089 Breakfast of champions and a whopping 11g protein per 100g! Sweeten with natural honey - try and avoid the granola!]]> 2018-01-14 15:54:56 UTC https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221268089 m_lowery3589 https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221268488 No salted ones - full of all those fats you need and a constant hit of protein all day long! In your desk drawer and nibble on them!]]> 2018-01-14 15:59:19 UTC https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221268488 m_lowery3589 https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221268670 No creatine, no BCAAs in sight! Straight up flavoured protein - see this as convinence rather than essential]]> 2018-01-14 16:00:53 UTC https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221268670 m_lowery3589 https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221287414 Make food in batches, use tinned veg to keep the price down and have a dressing to keep the food tasting great!

Yogurt + Sea Salt + 1/2 Lemon + Olive Oil 
Olive Oil + Sea Salt + Balsamic Reduction
Olive Oil + 1/2 Lime + Sea Salt + Fresh Chilli]]> 2018-01-14 18:47:08 UTC https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221287414 m_lowery3589 https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221287459 Perfect Poach! Below are the times. Top Tips: Stir your water gently before the eggs go in, use a bowl to gently place the egg in the boiling water.

Cheap way of hitting protein goals on most dishes (including salads and curries!)]]> 2018-01-14 18:47:35 UTC https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221287459 m_lowery3589 https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221287661 Using a Rogan Josh Paste with Fresh Toms and Chopped Toms a cheap way to get a protein hit - tinned chickpeas! Tear some spinach in and squeeze a lemon to bring it to life! Also great for prep - make loads of it!]]> 2018-01-14 18:49:39 UTC https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221287661 m_lowery3589 https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221287903 Milk is great - full of calcium to keep those bones strong after heavier lifts and liquid protein to build muscle mass - a large glass of full fat will sub for a protein shake!]]> 2018-01-14 18:51:43 UTC https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221287903 m_lowery3589 https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221288265 Brown rice for fibre, don’t add any oil when you hit the rice with two eggs fold them in and let the heat of the rice scramble the eggs! 

Broccoli and green beans work well in here!

Chicken smashed flat with five spice - Grill it!

Link together with chopped spring onion and a squeeze of lime - great meal for prep!]]> 2018-01-14 18:55:22 UTC https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221288265 m_lowery3589 https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221288485 Check that label! Get this stuff without PALM OIL, dip those rice cakes in and get a filling protein rich snack after a gym session!]]> 2018-01-14 18:57:37 UTC https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221288485 m_lowery3589 https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221288950 To build muscle use large movements and compound lifts between 60% - 80% 1RM. Combine this with reps to failure and a balanced diet heavy in protein (1.5-2g per KG body weight) and you’re on the right lines!

Exercise the full range of muscles, remember the core and ask for advice about different Olympic lifts.

Remember - you need calories to build muscle; between 3000 - 3500 at least per day, break this up into 4-5 separate smaller meals to ensure even calorie consumption all day.]]> 2018-01-14 19:02:09 UTC https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221288950 m_lowery3589 https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221326393 Basic physiological principles:

The body will absorb more of what it hasn’t had, this is why excessive dieting is ineffective, but we can use this to our advantage.

SUPERCOMPENSATION

Eat between 15-20g of protein in the following windows:

Within 30 of waking up
30 minutes post exercise
Within 90 minutes before bed
Every 4 hours]]> 2018-01-15 02:46:58 UTC https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221326393 m_lowery3589 https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221326791 Not a cheap takeaway, make your own!

Mix lamb mince, onion, garlic and a pinch of cumin/salt.

Make tzatzaki as a dip using grated cucumber (squeeze the water out) crushed garlic, lemon and yogurt.

Finish with a feta and tomato salad.]]> 2018-01-15 02:52:20 UTC https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221326791 m_lowery3589 https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221327127 Collect hardy veg and dress well with one of the following:

Olive oil, salt, paprika
Olive oil, salt, pepper
Olive oil, honey, wholegrain mustard

Combine together lay in a pan and cook all at the same time use a tin foil bag for the salmon/chicken to keep it moist. 

This one is great for pack up.]]> 2018-01-15 02:56:37 UTC https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221327127 m_lowery3589 https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221349687 Using a thinner yogurt combine 1/3 the amount of oats and 1/3 amount of fresh fruit.

Place in a sealed container and leave over night (add a scoop of protein powder for additional power!)]]> 2018-01-15 07:12:53 UTC https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221349687 m_lowery3589 https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221357871 You can use the following marinades for an hour to soak the chicken in!

Yogurt/salt/lemon/oregano
Olive Oil/lemon/salt/pepper
Cajun Spice/lime/salt
Five Spice/lime/soy sauce
Olive Oil/paprika/salt/pepper

Dice the chicken - skewer with veg - soak with marinade and grill.

Great for the next day!]]> 2018-01-15 07:52:15 UTC https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221357871 m_lowery3589 https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221359387 General points:

All chicken/salmon and seafood is cooked all the way through until juice run clear and the meat is the same consistency.

Beef/lamb may be eaten partially cooked depending on preference - best when the outside is completely seared.

Chicken/salmon/seafood CANNOT be re-heated twice or frozen twice - always check the label especially in the UAE.

Food should be cooled to room temperature and  placed in a sealed box in the refrigerator and eaten within one day (seafood), two days (everything else).

When rehearing food it should be piping hot (steaming) all the way through - cool spots are bacteria’s favourite place to be!

Remember to always wash your hands when preparing food.]]> 2018-01-15 07:59:23 UTC https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221359387 m_lowery3589 https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221360832 Water - in simple terms if you are thirsty you are already dehydrated. You must increase your water uptake when increasing calorie and protein uptake and training load - water is used in the muscle building process.

Between 2-3 litres on a non training day and potentially over 3 litres if training in hot environments, remember you get quite a lot of water from food also!]]> 2018-01-15 08:07:01 UTC https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221360832 m_lowery3589 https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221569251 Beef chilli con carne is a great meal to help you prep and a squeeze of lime the day afte will really bring it back to life - try to avoid ready made sauces.

Mix equal parts: cumin/paprika/chilli powder and combine with kidney beans and chopped toms - quick and easy!

Swap the sour cream for yogurt, white rice for brown and go for lean high quality mince.]]> 2018-01-16 02:56:37 UTC https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221569251 m_lowery3589 https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221744190 Different take on the chilli, finished with Greek yogurt and lemon!

Have a jacket with it if you are after a substantial meal!]]> 2018-01-16 15:30:40 UTC https://padlet.com/m_lowery3589/ypce0yu33pdg/wish/221744190