Recipe Corner

Its time to get cooking and moving with these fired up recipes. Check out the new Recipe corner (on the site) for three quick, easy, and very healthy meals.

Also enjoy a little nutrition information, tips, and some tricks I have employed to enable success along my journey. Enjoy!!

Hello, as requested by one of my friends that I had gotten to know out in Tulsa Oklahoma, I have added in the Recipe Corner.

In this particular part of the site I will be adding pictures and recipes that make up a majority of my meals.

First and foremost I tend to eat things I enjoy and don’t mind eating the same types of foods for months on end. That is just something I enjoy, keeps meal preps easy, shopping time limited, and macro tracking simple for me.

That being said I highly recommend tracking what you are eating or how much you are eating for your current body.

For example someone just starting out on a weight loss journey, track everything you eat for a whole week ( I use MyFitnessPal). Tracking your food intake will do a few things for you, one it will tell you how your body functions; meaning do you tend to crave more fats in your diet or carbs etc.

Two it will give you a starting point to start your journey from. Let’s say for example you want to lose weight and you track everything you eat for a week. You notice that you eat on average 2700 calories a day.

To simply lose weight you could cut one thing out each day or every other day and thus eat average 2500 -2600 calories a day and you will start losing weight.

Simply put a caloric deficit can spike weight loss; the key is creating this deficit. This deficit can be simply subtracting a simple portion of food from what someone is eating in a day, increasing exercise output ( such as adding in 1000 steps a day), or even something as simple as switching full fat milk to 2% milk.

That being said I highly recommend you learn or even get a coach to help you will your macros.

Macros- Short for macro-nutrients are made up of three main sources: carbs, protein, and fats. For every 4 grams of carbs, 4 grams of protein, and 9 grams of fat you eat this is equivalent to 1 calorie. By this point you are starting to feel overwhelmed and I was to. Simply put the amount of energy in has to equal the energy out. For example:

2500 calories in (a day) - 2500 calories out (a day) = Same weight

2600 calories in (a day)- 2500 calories out (a day) = Weight gain

2400 Calories in (a day)- 2500 calories out (a day) = weight loss

I personally track my macros and try to hit them spot on per day rather than eating a set number of calories.

Again this is what works best for me. You will also notice that if you are starting to incorporate a weight training routine that if you eat certain things that you will have more energy, better gym performance, and even better recovery.

I'm not saying go out and eat just chicken, broccoli, and rice ( I do this but then again I enjoy these foods more and function best off of them). I highly encourage anyone that is starting a weight loss journey to keep enjoying the cookies, candies, pizza, etc…. this is about finding what works best for you.

Just keep track of all that you eat and eat them in moderation. Slowly make the diet changes and overtime you will start getting the results you seek. It’s called flexible dieting and is something I’m working back into my own personal journey.

Another thing is being consistent, such as eating super clean and dead on for your macros for 5 days and then the other two you can loosen the reigns a little. I’m no saying go to an all you can eat buffet and have about 7 or 8 plates of food.

I’m saying on those two days have the pizza, the burgers, the ice cream but keep your macros intact. Shoot for + or – 5 grams for each of the allotted macros: carbs, protein, and fat which would be according to your specific body and goal.

For weight loss and much more importantly fat loss there is no simple quick fix, no pill that is going to take it all away within a day. If you tend to do it naturally give it time, start small, stay consistent, get help from someone that knows what they are doing, but most importantly don’t give up.

You are simply your best experiment, this being said I have tried a lot of diets and ended up in a bad place early on in my fitness journey.

I was binge eating and then go into sever deficits to try and get the fat off. This lead to me gaining more weight and looking skinnier than ever before. Again I highly recommend you getting help in this area; one to stop this particular problem and two so you don’t make the same mistakes I did.

That being said another trick I have learned is I have to personally plan my meals out.

Meaning I will eat the same thing for breakfast, lunch, dinner, and snacks for 5 days straight. I will then plan out the next two days in advanced. That way if I have a late Friday night I can wake up on Saturday and already have my day of eating planned out and I don’t have to scramble to figure out what I can eat or if can squeeze something in.

Again this is what I like to do and what has really allowed me to stay consistent and progress

That being said if that’s too much for you try tracking the major items that you will intake for the day first thing and then fill in the gaps.

So if you plan to go out to eat that night, look at the menu of the restaurant and track it before the day starts. This puts it in the food bank and then you can just eat what you want the rest of the day and already know you will be getting that meal to fit your current goals.

All in all when it comes to nutrition, plan to succeed and even if it takes a little more time and effort to plan things out it will be worth it in the long run. Plan to win not fail.

I do generally eat the same thing and tend to just manipulate the amount of carbs, protein, and fat within a meal to accommodate my macro-nutrients per day.

The recipe corner meals can be cooked in bulk if you tend to have a family, meal prep, or just like having extra food around, simply just multiply all the serving sizes and there you have it! All the meals I will have listed will have the macro break down amount of calories and amount of food broken down.

I'm trying to implement more flexible dieting and other foods back onto my diet so be on the lookout for new ideas as well.

If you have any other food ideas, healthy foods I should try, channel upgrades, channel ideas, anything that’s going to help anyone please let me know!

Also if you know of anyone that may need help motivation or just might find the sight interesting tell them about it, I'm more than willing to help them with what I can do.

Thank you all thus far for the support. I hope I can help anyone in their pursuit of what they seek. If you like the site pleases like, comment, and subscribe.

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