Guest article written by Chris Branam
Many workout programs include repetitions done to failure. This could be with very light weight where an individual is doing repetitions numbering well over 20, or it could be done with heavy weight where failure is reached after doing as low as 1 repetition (i.e. 1 rep max). Why is it that most strength athlete programs include the latter, but not the former?
I have often said that folks trying to gain weight often over-report their caloric intake, while those trying to lose weight often under-report their caloric intake. It turns out that there is a mountain of evidence and studies to support this, which I have linked at the end of this post. Multiple studies have shown that when all things are accounted for when it comes to a good meal plan or diet, that folks who claim “no diet works for me / I’ve tried everything and nothing works!” are often under-reporting how many calories they’re eating, sometimes to an incredible degree.
Alright team, after many requests, I finally have time write up my recipe for beefcake. I call it beefcake because it looks like a beef version of sheet cake, but I probably didn’t need to explain that. However, let me explain why I started cooking some of my dishes this way for my weekly meal prep:
Alright, team, I wanted to write a few quick words on some ways you can save on your weekly meat purchases. If you’re someone that uses ground meat for most of your recipes, this will be doubly useful for you. It is basically a “duh, we know that” post, but someone may find it useful.
This week, I needed 15lbs of meat for my meals for the week.
Winner winner, eat this chicken for dinner. Enjoy your new favorite crispy chicken recipe with some mashed potatoes, and gravy made from the leftover drippings in the pan.
Ingredients:
8 chicken thighs
2tbsp canola oil
salt & pepper to taste
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For gravy (optional) 2tbsp all-purpose flour 2 cups whole milk
Directions
Begin by preheating over to 425F.
Liberally season both sides of chicken thighs with salt and pepper to your desired taste.
This recipe couldn’t be easier, or more satisfying when finished. Set it up in the mid-afternoon and it will be ready for dessert after dinner with no additional effort.
Ingredients:
2 cups whole milk
10oz heavy cream
½ cup arborio rice
½ cup white sugar
1tsp cinnamon
1tsp pumpkin spice
1.5tsp vanilla extract or vanilla bean paste
1/2tsp kosher salt
Directions
Set sous vide machine to 180F (82C).
This spicy Cajun-inspired sauce is great for meats, pasta, or for bread-dipping. In the photo above, you see a roasted beef tenderloin, cut into cubes, and served in the sauce with a toasted baguette as an appetizer course. This sauce is inspired by the Tenderloin Diablo dish from my favorite steakhouse: El Gaucho.
Ingredients:
2tbsp canola oil
1.5tsp onion powder
1tsp garlic powder
1tsp beef bouillon
1 cup white wine
2tbsp Cajun or Creole seasoning
1tbsp paprika
2tbsp tomato paste
salt and pepper to taste
1 pint (2 cups) heavy cream
2tbsp fresh parsley (optional for garnishing)
Directions
In large sauté pan, heat oil over medium heat until shimmering.
For the fluffiest baked potato innards and a tasty crust that pairs well with red meat, these baked potatoes are a dinner winner.
Ingredients:
-Russet potatoes
-4 eggs (egg white only)
-1 cup salt
-¼ cup black pepper
Directions
Begin by preheating oven to 425F and line a baking sheet with foil.
Using however many baked potatoes you desire, run each under hot water and scrub to remove dirt, and pierce each potato 6-7 times with a fork.
When people think of building a big back, they probably think of deadlifts. While that isn’t inherently wrong, there are some nuances present that tend to get overlooked. This article will help to illuminate those nuances in order to get you a thick and juicy upper back, or what I like to call, the Mantle.
I feel comfortable talking from a position of experience when it comes to building an upper back: when I started lifting, my jacket size was 42 Long.
Dream clients: they pop up only when the planets are aligned, the oceanic magma vents are opened up just right, and the Arctic penguins have a successful mating season. You probably know the kind I speak of: they show up, don’t complain, do the work, track their lifts and macros, etc. Some coaches call them robots because they go through their sessions like clockwork.
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