Category: Nutrition

Chicken & Chorizo Jambalaya Recipe

Chicken & Chorizo Jambalaya Recipe

Looking for great tasting , nutritious meals? Try our Chicken & Chorizo Jambalaya Recipe. Tried it and loved it? Visit our Recipe section for more great recipe’s!

MACROS Information

  • Carbs 45G
  • Fat 37G
  • Protein 51G

Total Calories: 633

Ingredients:

  • Olive Oil (One Tablespoon)
  • Chicken Brest (One, Chopped)
  • Onion (One Half, Diced)
  • Garlic (One Clove, Crushed)
  • Chorizo Slices 32.5 g
  • Cajun Seasoning (One Tsp)
  • Rice (0.75 cup)
  • Plum Tomatoes, (Half Tin)
  • Chicken Stock 175 ml
  • Red Pepper (One, Sliced)

Method:

  1. Fry the Chicken Brest in the olive oil until browning., Remove and set to one side.
  2. Tip the Onion, Garlic and Red Pepper into the frying pan and cook for 5 minutes, or until soft.
  3. Add the Chorizo and Cajun seasoning and cook for a further 5 minutes.
  4. Add the cooked Chicken back into the mix with the rice, then add the Chicken Stock and Plum Tomatoes. Simmer for 25 minutes or until the rice is tender.

Optional – serve with vegetable of choice for extra flavour and nutritional benefits.

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Bodybuilding Diet

How many times should i eat when Bodybuilding?

So, you new to bodybuilding or you’re looking to take it to the next level by sorting out your diet?

If this sounds familiar, worry no more. We have broken down a simple plan to follow in order to bulk up.

The first thing your going to need to do is calculate your MACROS, you can do this using many Macro calculators online, this will give you a basis for your meals.

Example: I weigh 89kg and bulking, i ingest 3000+ calories a day. this is broken down over 5 meals using the following Macros, although not always split evenly.

  • carbohydrates 89G
  • Protein 39G
  • Fat 19G

Overall target calories per meal is 685.

If you don’t have time or prefer to eat 3 times a day then you would break this down again into bigger portions:

  • carbohydrates 162G
  • Protein 54G
  • Fat 32G

Eating smaller meals more often supports metabolism function, so when possible aim for 5 to 6 meals a day.

Carbohydrates & Protein:

Carbohydrates are your body’s preferred fuel source.

Carbs are best utilized around your workout, eaten around 1 hour before you plan to workout, and again within 20 minutes of finishing the workout

Protein is a fast digesting, Put simply, they work together to provide your body with the necessary foundation to create the amino acids that are needed to build muscle tissue, quicker and more efficiently. Protein is used to repair muscle tissue and promote growth.

protein is best taken throughout the day in spaced intervals, but is especially important post workout.

Using your Macros and taking your workout time schedule, you should plan your meals out to best fit.

Example 5 meal split

Meal 1 : 581 Calories Carbohydrate 53G | Protein 7.63G | Fat 41G

  • 1 Cup of blueberries
  • Half cup of pecans
  • 1 large banana

Meal 2: Carbohydrates 44G | Protein 39G | Fat 46G

  • 1 Cup whole wheat pasta
  • 2 Italian sausages

Meal 3: Carbohydrates 33G | Protein 106G | Fat 22G

  • 900G Cottage Cheese

Meal 4: Carbohydrates: 0G | Protein 133G | Fat 15.4G

  • 2 Chicken Breasts

Meal 5: Carbohydrates  120G | Protein 22G | Fat 5.8G

  • Whole wheat bread 6 Slices
  • Apricot jab 4 Table spoons

Personally, i would combine and split meal 3 & 4.

This and many more meal plans can be generated following this link

 

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Pork Chop & Cous Cous Recipe

Pork Chop & Cous Cous Recipe.

Looking for great tasting , nutritious meals? Try this beast of a recipe and tell us what you think on Instagram , Twitter. or Facebook

MACROS Information

  • Carbs 51G |
  • Fat 30G
  • Protein 32G

Total Calories: 602

Ingredients:

  • 1 4oz Pork chop.
  • 100g Fruity Cous Cous (Supermarket pre-made).
  • 2 Table spoons of Greek style yogurt.
  • 1 tablespoon of Honey.
  • 1 tablespoon Oil.

Method:

  1. Fry the pork chop in the oil for 15 to 20 minutes, turning regularly.
  2. put pork chop to one side, then lightly fry the cous cous for 2 minutes.
  3. Remove cous cous from the pan an a to a plate, top with Pork chop.
  4. Add the Greek style yogurt to one side.
  5. Drizzle honey over the pork chop & serve.

Optional – serve with a wedge of lemon to add to the taste.

 

 

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Chicken, Bacon & Leek Cottage Pie

Chicken, Bacon & Leek Cottage Pie Recipe.

Looking for great tasting , nutritious meals? Give our Chicken, Bacon & Leek Cottage Pie recipe and tell us what you think on Instagram , Twitter. or Facebook

MACROS Information

  • CARBS 53G
  • PROTEIN 66G
  • FAT 32G
  • SUGAR 8G

Total Calories: 735

Ingredients:

  • Olive Oil ( 1 Table spoon)
  • 1 Chicken Breast (cut into chunks)
  • Bacon Lardons (25G)
  • 1 Leek (cut into chunks)
  • Double Cream (2 Table spoons)
  • Plain Flour – White (1 Table spoon)
  • Chicken Stock (250ml)
  • 1 Potato (Boiled & mashed)
  • Parsley (1 handful of fresh parsley)
  • Cheese (12.5G)

Method:

  1. Fry the chicken & lardons in the olive oil until browning.
  2. add Leek and fry for 5 minutes or until soft.
  3. Scatter on flour and stir until mixed.
  4. Gradually add chicken stock and cook for 5 minutes or until sauce has thickened.
  5. Stir in Double creme and season with parsley, once well mixed set to one side.
  6. Chop and boil the potato until soft, once complete drain, mash and add half of the cheese cheese.
  7. Pour mixture into large baking tray, then add the mashed potato, spreading evenly.
  8. sprinkle remaining cheese on top.
  9. Pre-heat the grill and add the baking tray. Cook until golden !

Optional – Add carrots and broccoli then season with salt and pepper to add taste.

This will also provide vitamin A & C, Calcium  and Iron into the meal.

 

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EVL BCAA Energy

Evolution Nutrition BCAA Energy

About EVL;

Our mission is to be your most trusted nutrition partner to achieve your fitness goals. We’re built on a passion for nutrition, health and sport, and committed to constantly evolving our products to ensure they are the most innovative, highest quality and effective nutritional supplements available.

When to use EVL BCAA:

EVL BCAA is primarily a Intra workout but is also sold as a post workout recovery drink as ingredients prove to be the building blocks of muscle recovery and protein synthesis, as well as the metabolism of glucose within the body.

EVL BCAA states the product can be used as “Any time energy” because if this, EVL BCAA is a great alternative to sugary energy drinks, and from what we can tell and we use this a lot there are no apparent downsides.

No jitters no shakes just pure energy when its needed the most.

What EVL BCAA Contains:

  • L-Leucine, L-Isoleucine & L-Valine. BCAA complex that is used for the biosynthesis of protein within the body.
  • Beta-Alanine 500mg – Improves Endurance.
  • L-Alanine 500mg – rapid release of glucose into the blood stream, providing rapid energy delivery to muscles.
  • Taurine 500mg – decreases perceived fatigue and increases mental focus when used in conjunction with caffeine
  • Green tea & green coffee 110mg – central nervous system stimulant

Muscle Guild summary:

We found EVL BCAA Energy to be a go to Intra workout drink during a challenging workout routine.

The taste, is one of the better BCAA drinks we have tried, so much so it could easily replace the sugary snacks & energy drinks we opt for when feeling low.

The price of EVL BCAA is reasonable, with many retailers selling below £20.

The effects, as mentioned before are easily noticeable, with energy levels increasing after around 20 minutes.

We have not experienced any side effects with EVL BCAA and found the effects to last around 2 to 3 hours.

A good all round Intra / Post workout drink.

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Chicken & Cashew Stir Fry

Chicken and cashew stir fry recipe.

Home made cooking couldn’t be easier with our chicken and cashew stir fry recipe! Give it a go and tell us what you think on Instagram & Twitter.

MACROS Information

  • CARBS 45% | 80G
  • PROTEIN 26% | 45G
  • FAT 13% | 22G
  • SUGAR 16% | 29G

Total Calories: 664

Ingredients:

  • Chicken Breast – (1 Fillet diced)
  • Cashews – Cashews (0.25 cup)
  • Egg noodles – Egg Noodles (1 Half pack)
  • Spring Onion – Spring Onion (1 trimmed & cut into chunks 2cm)
  • Sweet and Sour Cooking Sauce (1 Packet)
  • Red Chilli (1 Raw sliced)
  • Ginger root (1 Raw sliced)
  • Garlic Clove ( 2 Cloves sliced)
  • 1 tablespoon of oil
  • Soy sauce (1 tablespoon)

Method:

  1. Fry the cashews in the tbsp of oil untill brown, then remove and set to one side.
  2. Add chicken to the frying pan and fry untill cooked through.
  3. Add the spring onion, garlic, ginger, red chilli and soy sauce. Cook for a further 5 minutes at a medium heat.
  4. Add the egg noodles and sweet & sour sauce and cook for a further 10 minutes.
  5. Re-add the cashews and mix together.

 

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Mass Gainer Shake

Home Made Mass Gainer Recipe

Bulking on a budget? Try our home-made mass Gainer recipe!

Give it a go and tell us what you think on Instagram & Twitter

MACROS Information

  • Total Calories 829
  • Fat 29% | 43G
  • Protein 17% | 26g
  • Carbohydrates 38% | 58g
  • Total Sugar 16% | 24g

Ingredients:

  •  0.5 Cup of Oats
  • 2 Tablespoons of Peanut butter
  • 1 Tablespoon of Honey
  • 0.5 Cup of Whole milk
  • 1 serving of Whey Protein

Method:

  1. Add all ingredients together in a blender and blend!
  2. Enjoy
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