• Author / Uploaded
• Redes231

Citation preview

1

BONY

BEASTLY

RECIPES TO

Written by

MARCO WALKER-NG JARED POLOWICK, & SHANE DUQUETTE Photography by Jared Polowick & Shane Duquette Recipes by Jared Polowick, Marco Walker-Ng, Shane duquette, and Jared’s fiancé, Michelle Paquette

- COPYRIGHT & DISCLAIMER Before beginning any new exercise, nutrition or dietary supplement program you should consult a physician first. The information presented in this program is not meant to treat or prevent any disease or to provide the reader with medical advice. If you are looking for specific medical advice then you should obtain this information from a licensed health-care practitioner. This publication is intended for informational use only. Jared Polowick, Shane Duquette, Marco Walker-NG and www.bonytobeastly.com will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the utilization of this information. The individual results obtained from the use of this program will vary from person to person and we make no guarantee as to the degree of results that you will personally achieve. This publication is fully copyrighted and does not come with giveaway or resale rights. You may not sell or redistribute this report. It is reserved solely for bonytobeastly.com members. Copyright and illegal distribution violations will be prosecuted.

© 2012 - www.bonytobeastly.com - All Rights Reserved

2

RECIPES Introduction. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 Breakfast. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12 Scrambled Eggs & Toast . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13 Turkey Sausage Omelet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 The Powerhouse (Eggs + Sausages). . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 Bulk Meals. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 Manly Yam Beef Stew . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17 Muscle Chili. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18 Southern Health Gumbo . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 Meals on the Go. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21 Homemade Protein Bar . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22 Protein Balls. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23 Smoothies. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24 Powerhouse Smoothie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25 High Calorie “Popeye”. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26 Jeff’s “Elvis” Shake. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27 Where Skinny Went to Die. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28 Culture Shock (Indigestion Destroyer). . . . . . . . . . . . . . . . . . . . . . . . . 29

3

Date Meals. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30 Salmon, Quinoa & Broccoli. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31 Greek Yogurt Walnut Delight (vegetarian). . . . . . . . . . . . . . . . . . . . . . 33 Chickpea Frittata (vegetarian) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34 Night Meals. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35 Pre-Bed Breakfast. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36 Greek Yogurt & Blueberries. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37 Cottage Cheese & Strawberry Jam. . . . . . . . . . . . . . . . . . . . . . . . . . . . 38 The Last Meal—Bodybuilder Style. . . . . . . . . . . . . . . . . . . . . . . . . . . . 39

4

INTRODUCTION

A

lright so I may not be the best gourmet chef in the world (understatement of the year), but I do know how to eat right. I spent years of my life dili-

gently researching away about how to eat in a way that would once and for all conquer my skinny-boy genetics. First I focused on the tips, tricks and “secrets”, and saw hints of progress. Then I researched the fundamentals, which gave me great progress (as you’ve seen in our before and afters). And then finally I dug into the science behind those fundamentals and learned all the finer details. The goal there was to finally understand the fundamentals well enough to teach someone how to follow them, but I wound out discovering some pretty impressive tricks and recipes along the way that made getting results a lot easier for myself as well. There’s always new research being done and new conclusions being drawn. When I started trying to gain weight years ago everyone was all about skimping out on the dietary-cholesterol-heavy egg yolks and going just for the egg whites. Recently studies have shown that to be exactly the opposite of what you want to do—eat as many whole eggs as you want. We now know the con-

5

sequences of eating whole eggs are improved heart health and improved testosterone production, not cholesterol problems. There’s actually no link between dietary cholesterol intake and unhealthy cholesterol levels. The real bane of heart health and bad cholesterol is overdosing on simple carbohydrates. So what happened to all those nutrition aficionados who followed those outdated scientific findings and ate cartons of egg whites week after week without a single nutrient powerhouse yolk? They have incredible bodies and stand a good chance of living to 100. There’s still lots of great protein in an egg white, even if a whole egg is better. Even if a small part of their plan was incorrect they were doing enough things right to develop an impressive physique and a healthy lifestyle. When the scientific research indicated there was a way to improve their plan they started eating more yolks, and now they’re healthier than ever. The point I’m trying to make here is that no plan will ever be perfect, and that’s okay. Start eating the best that you can now, and worry about refining it and doing further research later. Every time you find a way to improve your lifestyle even more go for it, but don’t delay starting to eat better. Start today. (If you ever have any questions just ask us in the Bony to Beastly forums. Marco and I are doing our best to stay on top of everything.) The real secret to a fearsome physique and a healthy lifestyle is having a plan and following it. It’s about being prepared and always having the right food on hand. It’s about finding creative solutions instead of taking the easy road and shooting your goals down with excuses. Being motivated is important too. Without solid motivation in place you won’t have the drive to make the change. And having the knowledge required to eat right is also important. If you don’t know what you’re doing well all that drive won’t really do much. In fact, you may find yourself enthusiastically driving down the road to manboob town—getting the results you want is a matter of pure chance if you don’t have 6

any direction, no matter how determined you are. If you’ve bought this book you probably already have the motivation. If you’ve read Bony to Beastly you have all the knowledge you need. This recipe book gives you the plan—the map to a beastly body. If you stock your fridge full of these healthy ingredients and pre-made meals you’ll have everything you need to have a kickass beast of a physique and lifestyle, because all of these recipes will do three things for you:

1. Turn you into an anabolic hormone producing furnace and pack muscle onto your frame really damn quickly.

2. Turn your body into a fat-resistant machine capable of year-round fearsome abdominal demonstrations.

3. Keep you healthy and full of energy. (Both in the short and long term.)

I’m not saying that following this nutrition plan is a breeze—it isn’t. Eating healthy can be tough in the beginning. And eating enough to put on muscle can seem expensive at first—you’ll need to be buying and eating a lot of food! But if you manage to eat the right foods and eat a ton of them you’ll reap some pretty impressive rewards. Who doesn’t want to be a muscle-building fat-resistant machine that’s as strong as an ox and feels fantastic? A great nutrition plan is how you get there. Start off by focusing on the big picture and worrying about calories and protein. Once that becomes second nature start incorporating the finer details. If you follow the recipes in this book you’re golden, because we’ve taken care of the finer details for you and built them into the recipes.

7

Whether you follow these recipes or come up with some of your own, here are some grocery shopping and nutrition tips to help you get there:

• Buy the most natural and unprocessed ingredients you can. The only ingredient in the peanut butter you buy should be peanuts. It’s also possible to get whey protein that lists only one ingredient: whey protein.

• Buy raw (also called unpasteurized) ingredients when possible. Unpasteurized honey is a superfood with a ton of nutritional and health benefits, while pasteurized honey is about as good for you as plain old white sugar because all the nutrients have been boiled out. The only reason honey is boiled/pasteurized is to prevent crystalization. And it doesn’t taste as good, either.

• Buy organic if you can afford it. Organic foods generally have a higher vitamin and mineral content because they’re grown naturally in nutrient rich soil. You won’t be consuming pesticides, either.

• Avoiding hormone-filled animal products (dairy and meat) is kind of a big deal. Here in Canada we don’t need to worry about it as much, but in the US it’s very common for animals to be pumped full of hormones. Drinking their milk and eating their meat can mess up your own hormones. If you can’t afford it, no problem—just make sure to buy extremely lean cuts of meat. The majority of the hormones are stored in the fat deposits, so you can dodge most of them by buying extra lean cuts.

• Buying grass-fed meats can be pretty expensive, but the fats found in those meats are second to none. They’re incredibly healthy and will do wonders for your testosterone production. If you like fatty meats this is the way to go. If you can’t afford it, it becomes more important to supplement with healthy fats. Fish oils with 30% or higher combined

8

DHA and EPA content will do the trick (either in pill or liquid form).

• Be sure to eat lots of vegetables. They balance out the acidic proteins and carbohydrates you’ll be eating. You’ll feel better and so will your muscles. Your body will always have a balanced pH level, no matter how alkaline or acidic the foods you eat are. The problem is that in order to accomplish this your body will sap calcium from your bones and it will devour your muscles. Can you ignore this trick and pack on muscle anyway? Sure. Can you follow the advice and improve on your physique and your health? Absolutely.

• If you want a simple calorie boost of healthy fats in your meal, consider adding a tablespoon or two of olive oil once you’ve finished heating it. Olive oil is an incredibly healthy monounsaturated fat, which most people consume too little of. This is a great trick for your typical daily meals or before bed.

• If you want to add a calorie boost of carbs to your meal, try eating a banana or fruit after your meal. Not only are fruits healthy, they’re also alkaline, and will help balance out the acidic proteins and carbohydrates you eat. This is great for first thing in the morning or within 4 hours of hitting the gym.

• If you want a balanced calorie boost, have a glass of 2% milk along with your meal. Milk is full of nutrients, and its got a perfect balance of protein, carbs and fats for bulking up. You can do this at any time.

• If you need a sweetener, use raw honey. It’s full of vitamins. • Buy unflavoured foods and flavour them yourself. Plain yogurt is fantastic for you, while yogurt with fruits already plopped inside of them are just a more sugary alternative and generally devoid of nutrients. Those fruits are often pasteurized and artificially sweetened, both killing the nutrients and adding in unhealthy and fattening ingredients. 9

If you buy plain yogurt and add in the fruits (or raw honey) yourself you get all of the benefits of the yogurt and what you added in, which makes it an even healthier snack.

• Eat lots of eggs. Free-range organic eggs are the best, omega-3 eggs are the second best, and hell even normal eggs are pretty fantastic for you.

• Fruit juice is not an alternative to fruit. Most juices are pasteurized, killing all the vitamins and minerals and transforming the juice into flab-forming liquid sugar.

• Stay away from canned foods. Lots of these recipes include ingredients that typically come from cans, like tomato sauce and beans. Cans are lined with bisphenol-A (BPA), which is famous for increasing estrogen levels and causing cancer. To make matters worse your body will pull resources away from testosterone production in order to adequately fuel your female hormone production (smaller pecs and bigger manboobs, smaller abs and bigger love hands). Luckily there’s almost always an alternative. We recommend getting your tomato sauce from glass containers (or making it yourself from fresh tomatoes) and your beans either fresh or dried.

• Us skinny guys are thyroid dominant and need more carbs than the typical male. Add in a great workout plan and our demand for carbohydrates goes up even more. These recipes take that into account, so if you’re following an exercise plan they’re absolutely perfect for packing on muscle. If you aren’t following an exercise plan you’ll need to reduce the amount of carbohydrates you consume. In fact, pretty much the only carbs you’d want to be eating at that point would be from fruits, vegetables and dairy. There’s no longer much need for dense carbohydrates like oats, beans, quinoa, bananas, sweet potatoes, etc.

10

• If you really want to motivate yourself to eat right, put a before picture of yourself up on your fridge. Alternatively you could put up a photo of what you’re aspiring to achieve.

• Aim to have at least 90% of your diet spot on. When you have an unhealthy meal or a treat no problem, just make sure to get in all your nutrients and calories beforehand. Us skinny guys have a habit of eating unhealthy food combined with eating less healthy food. If you want to build muscle you’ve got to eat enough of the good stuff, so have your dessert after you have a full dinner. The good news is that we’re pretty fat resistant, especially on a diet like this one, so those occasional treats won’t do too much harm.

• Buy tupperware contains, coolers, shakers—whatever you need to store the meals in your fridge and freezer, and carry them to class or work. A nice blender is a huge asset too.

• Always have food on hand. If you were trying to lose weight it would be wise to throw out all of the junk food that you shouldn’t be eating— that way you’ve put an obstacle between you and the food you’re trying to avoid. We’re trying to pack on muscle, so we need to do the opposite: pack your fridge, cupboards, backpack, office desk, office fridge and car full of calorie dense and healthy foods that you enjoy.

Armed with that arsenal, it’s time to hit the grocery store and whip up your first meal. Enjoy!

11

BREAKFAST

12

SCRAMBLED EGGS & TOAST 1 servings: 585 calories, 45g protein, 50g carbs, 32g fat

This breakfast is pretty classic and also quite nutritious. One of the best things about bulking up the natural way is that you get to eat lots of rich foods, like eggs and cheese. This guy weighs in fairly light in calories, making it perfect if you’re having 7 meals a day. If you aren’t, just toss in a couple extra eggs and another piece of toast. Or a glass or two of milk.

INGREDIENTS • 4 x-large organic eggs • 20 g parmesan cheese (or more)

• 1 piece whole grain toast

• a habanero pepper

• a dash of freshly diced

(optional)

• freshly chopped chives (optional)

basil (optional)

• a bit of milk (optional) • coconut oil (for the pan)

INSTRUCTIONS 1. Crack the eggs into a bowl and salt and pepper to taste. For some extra flavour add in some chives, hot peppers or basil. Add in a dash of milk for creamier eggs.

2. Beat the mixture with a fork. 3. Heat up a pan on low heat and add a bit of coconut oil. 4. Pour in the egg mixture and stir it slowly. 5. Toast your toast. 6. When the eggs are only slightly running plate them (or toss ‘em on the toast). They’ll finish cooking once they’re out of the pan.

13

TURKEY SAUSAGE OMELET 1 servings: 851 calories, 64g protein, 56g carbs, 56g fat

Nothing better than starting the day off with an omelet. To boost the protein content we’ve added in some turkey sausage­—the best sausage option out there, as it’s quite lean. This recipe is packed full of healthy fats, high efficiency protein, and tons of vitamins and minerals. Most impressively it packs over 1000mg of dietary cholesterol, which is known to jack up your testosterone output. We won’t be cooking with the extra virgin olive oil for long so most of its nutrients should be preserved. Feel free to have some extra fruit with this meal, as it’s fairly low in carbs. For that reason it’s also 100% appropriate for late at night (without the fruit).

INGREDIENTS • 4 x-large organic eggs

• a habanero pepper

• 30 g cheddar cheese

(optional)

• 100g turkey sausage

• 1 tbsp olive oil

• ½ tsp Fennel Seed • an apple

INSTRUCTIONS 1. Crack the eggs into a bowl and salt and pepper to taste. For some extra flavour add in some hot peppers. Beat the mixture with a fork.

2. Heat up a pan on low heat. 3. Dice up the turkey sausage and add it to the pan along with the extra virgin olive oil. 4. Pour in the egg mixture to cover the pan. 5. When the edges start to cook through and the middle is still runny add the cheese. 6. When the bottom becomes golden brown (if you’re unsure just peak) she’s done. Plate her.

14

THE POWERHOUSE (EGGS + SAUSAGES) 1 servings: 805 calories, 51g protein, 67g carbs, 46g fat

This is Jared’s favourite breakfast. Slightly spicy sunny side up eggs, flavour rich sausages, a nice cold glass of milk and some sweet fruits to polish off the meal. This would work equally well at night if you swap out the fruits for a salad.

INGREDIENTS • 3 x-large organic eggs

• dash pepper

• 250 ml milk

• 1 tsp cayenne pepper

• 1 tbsp coconut oil

• 3-ish turkey sausages

• 1 tsp paprika

• 1 banana

• pinch salt

• ½ cup raspberries

(100 g)

INSTRUCTIONS 1. Heat up a pan on medium heat and add a bit of coconut oil. 2. Start cooking up your sausages. If your pan is big enough you can add your eggs onto the same pan, or wait until the sausages are done and quickly do them afterwards.

3. Sunny side up eggs are pretty simple. Crack the eggs into the pan, being careful not to destroy the yolks with your brutish strength, and let ‘em sit there until they’re almost as cooked you like them.You’ll want to remove them a tiny bit before they reach your desired consistency, since they’ll continue to cook even once out of the pan. While you wait for them to cook through you can toss on the cayenne pepper, paprika, salt and pepper.

4. Chop up your banana and mix with with some raspberries for a fruit salad. 5. Pour yourself a cold glass of milk.

15

BULK MEALS

16

MANLY YAM BEEF STEW 8 servings: 850 calories, 80g protein, 68g carbs, 29g fat

A hearty and protein packed stew perfect for packing on pounds of lean muscle and fueling testosterone production. This guy will digest somewhat slowly giving you a steady supply of nutrients. It’s rich in selenium and zinc, which are precursors to testosterone production, and it has 217g of dietary cholesterol in every serving, making it perfect for stimulating anabolic hormone production. It’s also rich in B-vitamins and vitamin C.

INGREDIENTS • 4 lbs stewing beef

• 6 cups green beans

• quinoa flour (optional)

• ¼ cup coconut oil

• 3 large carrots

• Tabasco (optional)

• ¼ cup butter

• 8 cups sweet potato

• habaneros (optional)

• 2 large onions

• 6 tbs parsley

• 6 cloves garlic

• 3 cups beef broth

INSTRUCTIONS 1. Add coconut oil to a hot pot / wok 2. Brown the onions and garlic in the oil — stirring frequently 3. Add the meat and brown until nearly cooked through 4. Add the beef broth, hot sauce, hot peppers and spices 5. Rinse, slice into bite-size morsels, and toss in the sweet potatoes, carrots and green beans 6. If you like it juicier add water, beef broth, rooibos tea or red wine as desired 7. Cook until the veggies reach your desired crunchiness 8. Salt and pepper to taste—I recommend himalayan salt

17

MUSCLE CHILI 13 servings: 863 calories, 74g protein, 79g carbs, 30g fat

This guy is high in protein, healthy fats and slowly-digesting fiber-rich carbohydrates. This chili is perfect for putting on muscle when eaten in large quantities and perfect for losing weight when eaten in small quantities. It’s rich in vitamins and minerals—notably zinc and selenium, which are great for testosterone production. It has 151mg of dietary cholesterol as well, which will also contribute to increased anabolic hormone production.

INGREDIENTS • 5 tbs coconut oil

• 1/4 cup butter

• 6 tbs tandoori masala or

• 2 large spanish onions

• 500 g corn

• 12 cloves garlic

• 400 g peas

• 4 tbs cayenne powder

• 4 lbs ground turkey

• 4 tbs parsley

• 3 tbs paprika

• 6 cups beans

• 4 tbs basil

• hot sauce (optional)

• 2 cups tomato sauce

• 1 tbs thyme

• habaneros (optional)

• 1/3 cup almond butter

• 8 tbs chili powder

cumin powder

INSTRUCTIONS 1. Brown the onions and garlic in the the coconut oil (in a huge pot) 2. Add in the ground meat and brown until cooked through 3. Add the tomato sauce, hot sauce, hot peppers and spices 4. Add the beans, butter and almond butter 5. Once it reaches a boil toss in the corn and peas 6. Bring ‘er to a boil again and let it cook until it tastes ready 7. Garnish with cheese, olive oil or barbecue sauce when it comes time to reheat the servings

18

SOUTHERN HEALTH GUMBO 16 servings: 853 calories, 60g protein, 62g carbs, 40g fat

Gumbos are typically made with rice, but the quinoa turns the classic southern comfort food into a nutritional powerhouse. Quinoa, the king of carbohydrates, is rich in fiber, iron, protein and has all eight essential amino acids. Turkey sausage is both packed full of flavour and lean protein, and chicken breast is an incredible source of lean protein that’s rich in nutrients. We’ve put okra and spinach in it too, which reduce feminine hormone production and allow more of your body’s resources to be redirected into producing masculinizing hormones, like testosterone. The garlic in it gives you allicin, which reduces cortisol concentrations and thus contributes to greater muscle growth.

INGREDIENTS • 1 cup safflower oil

• 2 bay leaves

• 8 cups quinoa

• 1 cup quinoa flour

• 4 pounds chicken breast

• Creole seasoning

• 2 large onions

• 2 pounds turkey sausage

• 2 bell peppers

• 1 cup green onions

• 4 cloves garlic

• 2/3 cup parsley

• 4 quarts chicken stock

• 2 cups okra / spinach

(paprika, salt, garlic powder, pepper, onion powder, cayenne, oregano, thyme)

INSTRUCTIONS (GUMBO) 1. Dice up the onions, chop up the okra, and mix both of them with the spinach. 2. Cut the turkey sausage into bite sized pieces and place in one bowl 3. Cut the chicken into bite sized pieces and place in another bowl 4. Mix up the creole seasoning (2.5 tbsp paprika, 2 tbsp salt, 2 tbsp garlic powder, 1 tbsp pepper, 1 tbsp onion powder, 1 tbsp cayenne, 1 tbsp oregano, 1 tbsp thyme) and rub ‘er into the chicken.

19

5. Heat up a giant pot, toss in the safflower oil, add in the meat and vegetables, and add the chicken stock. Once the stock reaches a boil let it cook for ten minutes, and then reduce the temperature, stirring regularly

6. The gumbo is done when the chicken and sausage are cooked through, however you can keep it heated on the stovetop for a while if your quinoa isn’t ready yet

INSTRUCTIONS (QUINOA) 7. As you’re preparing the gumbo you should also be preparing the quinoa in another pot. Bring 16 cups of water or chicken stock to a boil.

8. Once you have a rolling boil add the quinoa. 9. Stir it all together, put a lid on the pot, and bring it to a boil again. Stir frequently, as this is an immense amount of quinoa. Once it’s boiling again turn the heat down and wait until the quinoa absorbs all the liquid (keep the lid on).

INSTRUCTIONS (FINALE) 10. Serve out the portions of quinoa and then place the gumbo on top. Store in the fridge or the freezer.

20

MEALS ON THE GO

21

HOMEMADE PROTEIN BAR 8 servings: 741 calories, 65g protein, 70g carbs, 26g fat

She’s a tasty alternative that packs a hearty ‘n healthy punch. The oatmeal is slowly digested, great for your heart, and is rich in fibre and even some protein. Whey is rich in leucine and easily digested—perfect for building muscle. The nuts in the recipe are great sources of saturated and unsaturated fats. The raw honey in the recipe provides a ton of vitamins, minerals and health benefits. The dark chocolate is rich in antioxidants, great for your heart, releases endorphins (which make you feel good) and is a good source of vitamins, minerals and unsaturated fat. And the cinnamon helps regulate blood sugar, which will help keep the calories in the bar going towards muscle instead of fat.

INGREDIENTS • 4 cups oatmeal

• ½ cup peanut butter

• 1 tbsp cinnamon

• 600g whey protein

• ½ cup raw honey

• 2 tsp vanilla extract

• 1 cup dried cherries

• ½ cup almond milk

• 100g dark chocolate

• ½ cup sliced almonds

• ½ cup applesauce

• ¼ cup coconut flakes

INSTRUCTIONS 1. Mix the dry ingredients (all but the chocolate) together in a big bowl. 2. Mix the wet ingredients together in another bowl, then microwave ‘em for 60 seconds. 3. Mix both bowls together with your hands 4. Lay down some wax paper in a casserole dish and plop and pound the “dough” in. 5. Break the chocolate into a glass, microwave (45s) and then drizzle it over the dough 6. Sprinkle on some unsweetened coconut flakes as garnish and pop ‘er in the fridge. An hour or two later they’ll be ready to eat. Cut ‘em into 8 servings. They should keep for a little over a week in the fridge.

22

PROTEIN BALLS 11 servings: 147 calories, 7g protein, 12g carbs, 8g fat

This recipe comes from Daniel, one of our most successful beta testers. It originally included agave nectar, but we’ve swapped that out for raw honey, which packs more of a nutritional punch. All-natural peanut butter is one of the healthiest foods out there, and it’s packed full of the amino acid arginine, making it not only an incredible source of monounsaturated fat (hello testosterone) but also a surprisingly good addition to the protein power of the balls. Oatmeal’s a great source of carbohydrates, as they’re full of phytochemicals and fibre. The only downside of these balls is that with the oats and protein powder they’re incredibly acidic. If you aren’t eating these alongside vegetables (perhaps carry around some baby carrots?) or fruits (apples, bananas, etc) then I’d recommend adding a little glutamine to the mix to neutralize it.

INGREDIENTS • 180g peanut butter • 90g raw honey

• 1 scoop of vanilla protein powder

INSTRUCTIONS 1. Mix the ingredients together in a bowl 2. Form the “dough” into 11 walnut sized balls. 3. Pop ‘em in the fridge for a couple hours to let them harden.

23

• 45g oatmeal • 5g glutamine (optional)

SMOOTHIES

24

POWERHOUSE SMOOTHIE 1 shake: 926 calories, 58g protein, 105g carbs, 38.4g fat

This is Jared’s favourite 2-minute meal and is a solid choice at any time of day, except right before bed. The casein protein digests slowly and steadily, as do the oats, the milk and the olive oil. The olive oil doesn’t really add much to the flavour, but it’s the best source of monounsaturated fat out there, and most of us get far too little of it in our daily diet. This shake is also pretty high in healthy carbohydrates, which us thyroid dominant ectomorphs need a ton of when trying to pack on muscle. Even better, the smoothie packs 926 calories and is pretty easy, quick and enjoyable to guzzle down—great for the faint of appetite (me).

INGREDIENTS • 60g chocolate casein

• 2 bananas

• 6oz 2% milk

• 1 cup frozen berries

• 30g oatmeal

• 2 tbsp olive oil

INSTRUCTIONS 1. Blend all the ingredients together—with the exception of the casein protein powder 2. When the smoothie is properly blended add in the casein and mildly blend it a little bit more. Smoothies can get a little poofy and light if you blend the protein too much.

25

HIGH CALORIE “POPEYE” 1 shake: 912 calories, 60g protein, 105g carbs, 29g fat

This shake is a great day-starter. You can be happily sipping away on breakfast a couple of seconds after you roll out of bed. It’s a modified version of a John Berardi (sports nutrition expert) shake that also happens to be a personal favourite of fitness hero Nate Green (writer for Men’s Health). We’ve modded it to include more healthy fats, and it now packs a high-calorie punch. It’s high in carbohydrates, making it perfect for ectomorphs with a gym routine. It’s also unbelievably incredibly healthy—look at all that spinach! (Don’t worry, you won’t taste it.)

INGREDIENTS • 1 cup frozen raspberries

• 1 cup 2% milk

• 1 cup spinach

• ¼ cup cashews

• 60g whey protein (strawberry, vanilla or plain)

• 1 cup 3% plain yogurt

INSTRUCTIONS 1. Blend all the ingredients together—with the exception of the protein powder 2. When the smoothie is properly blended add in the protein and mildly blend it a little bit more. Smoothies can get a little poofy and light if you blend the protein too much.

26

JEFF’S “ELVIS” SHAKE 1 shake: 1029 calories, 76g protein, 107g carbs, 42g fat

We got this creation from one of our Bony to Beastly beta testers. It initially won us over with its name, but it’s a nutritional muscle-building powerhouse as well. The nuts are full of monounsaturated fat, which hardly any of us eat enough of it. The peanuts are also full of arginine, which will give you a pump when you hit the gym. This is a fairly slowly digested shake (nuts, greek yogurt, oats, milk), so it’s great for any time of day. All of the carbs, fats and protein sources in this shake are healthy and great for building muscle—there’s really no downside to it.

INGREDIENTS • 2 tbsp peanut butter

• 7 oz greek yogurt

• ½ cup whole milk

• 45g of vanilla protein

• 2 tbsp raw honey

• 1 banana

• ¼ cup almonds

• 2 cups ice

powder (whey, casein or a blend)

• ¼ cup rolled oats

INSTRUCTIONS 1. Blend all the ingredients together—with the exception of the protein powder 2. When the smoothie is properly blended add in the protein and mildly blend it a little bit more. Smoothies can get a little poofy and light if you blend the protein too much.

27

WHERE SKINNY WENT TO DIE 1 shake: 1716 calories, 107g protein, 122g carbs, 93g fat

We got this creation from Jeff, too. This one didn’t have a catchy name to go with it, so I used a descriptive name instead. One peep at the 1716 calorie count of this thing will scare the skinny right out you. Don’t be alarmed—I’m not recommending that you drink it all that once. This makes a great shake to have in two sittings. As far as nutrients go, well, it pretty much has everything!

INGREDIENTS • 60g vanilla whey protein

• 1 cup whole milk

• 2 raw eggs

• 2 bananas

• 2 tbsp peanut butter

• 1 tbsp x-virgin olive oil

• 8 oz plain yogurt

• 28g almonds

• ½ cup oatmeal

INSTRUCTIONS 1. Blend all the ingredients together—with the exception of the protein powder 2. When the smoothie is properly blended add in the protein and mildly blend it a little bit more. Smoothies can get a little poofy and light if you blend the protein too much.

28

CULTURE SHOCK (INDIGESTION DESTROYER) 1 shake: 815 calories, 65g protein, 115g carbs, 20g fat

Struggling with bloating, gas or indigestion? Pooping less than twice a day? Is eating like a beast making your stomach growl like one? This shake has pineapple, which is full of digestive enzymes that help you process food. It’s also packed full of bacterial cultures that will populate your gastrointestinal tract and help you better digest your food. That orange you’re blending up, as well as the raspberries, pineapple and kiwis are full of fibre, which will give you admirable bowel movements. This shake is a great way to get that system of yours flowing. It’s got some great nutrients in it for building muscle, too.

INGREDIENTS • 60g whey protein

• 100 g pineapple

• 1 peeled orange

• 1 banana

• 250ml kefir (plain)

• 5g fish oil (optional)

• 2 kiwis

• ½ cup raspberries

INSTRUCTIONS 1. Blend all the ingredients together—with the exception of the protein powder 2. When the smoothie is properly blended add in the protein and mildly blend it a little bit more. Smoothies can get a little poofy and light if you blend the protein too much.

29

DATE MEALS

30

SALMON, QUINOA & BROCCOLI the bigger serving: calories, 110g protein, 100g carbs, 36g fat

We’ve made this recipe so that you eat two thirds of it and she eats one third. You’ll be eating double what she eats. And you’ll take even more of the quinoa than that (us ectomorphs with a workout plan need our carbs!), but you can let her have a bit more than her half-share of fish (even tiny women need their delicious protein). That way you’re eating like a skinny guy that’s putting on muscle and she’s eating like a smaller woman who probably isn’t trying to rapidly gain weight. Is salmon, quinoa and broccoli a sexy meal? I wouldn’t have initially thought so, but the girls I’ve been dating these days are pretty fit and they love it. Wild Atlantic salmon is jam packed full of the healthiest fats on the planet, which also makes it incredibly calorie dense. If you can’t afford or find wild Atlantic salmon, no problem. Just buy Pacific salmon and add a tablespoon or two of olive oil to it for the healthy fat boost. The broccoli is one of those green superfoods that will cut back on your estrogen production (and thus free up nutrients for testosterone production) and give your body a ton of healthy vitamins. And the quinoa is the healthiest ancient grain on the planet—and a muscle-building powerhouse.

INGREDIENTS • 1 pound wild Atlantic salmon

• 1 cup quinoa

• 1 lemon • 1 clove garlic • onion powder, salt,

• 2 stalks of broccoli

• 2 tbsp extra virgin olive oil (optional)

• ¼ cup frozen

pepper and crushed red

organic spinach

pepper flakes

(optional)

INSTRUCTIONS (QUINOA) 1. Bring 2 cups of water to a boil in a mid sized pot 2. When the water reaches a boil pop in the quinoa. If you’ve opted to use the spinach then throw that in now too. Add a tablespoon or so of each of the spices. And then use a garlic press (or mince it) to get that garlic in there. 31

3. Bring the quinoa to a boil and let it cook for 12 minutes. By then all of the water should be absorbed. Yank it off the stove and begin cooking the broccoli and salmon—it needs to sit for 15 or so minutes, which is about how much time we need to finish the rest.

INSTRUCTIONS (BROCCOLI) 4. Start boiling a couple inches of water in a new pot (ideally a steamer). 5. Once that’s boiling the ideal situation here is to toss the broccoli on top and steam it. I don’t have a steamer, so I use a metal strainer and toss that on top of a pot of boiling water, and then put the pot’s lid on top of it. It takes about 5 minutes to cook through—you’ll know it’s cooked through when a fork goes through easily. Another alternative is to boil the broccoli. To boil broccoli add the broccoli to cold water and bring it to a simmer. That takes 5-7 minutes, but use the same fork test.

INSTRUCTIONS (SALMON) 6. At about the same time you start the water going for the broccoli you’ll want to get a pan ready for the salmon. Coat the pan with a tiny bit of olive or coconut oil, heat it up, and toss the salmon on.

7. Salt and pepper it. 8. Cook to it’s desired cooked-through-ness and

INSTRUCTIONS (FINALY) 9. Plate the salmon, broccoli and quinoa, and drizzle lemon over the broccoli and salmon. If you used Pacific salmon you’ll want to add in some olive oil, too.

32

GREEK YOGURT WALNUT DELIGHT (VEGETARIAN) 1 serving: 550 calories, 38g protein, 50g carbs, 25g fat

This recipe makes a pretty tasty dessert or snack. It’s got a great macronutrient balance of nutrients for muscle gain, and it tastes good enough that your friends and girlfriends will almost certainly enjoy eating it too. Greek yogurt is full of casein, the slowest digesting protein out there, giving your body a steady supply over the next few hours. There’s quite a bit of sugar in here, but it comes from healthy sources and it’s balanced out by plenty of slowly digesting nutrients.

INGREDIENTS • 300g greek yogurt

• 2 tbsp raw honey

• ¼ cup walnuts

• ½ tsp cinnamon

INSTRUCTIONS 1. Put some greek yogurt in a bowl 2. Drizzle some raw honey on it, toss on some walnuts, and sprinkle with cinnamon

33

CHICKPEA FRITTATA (VEGETARIAN) 1 serving: 550 calories, 38g protein, 50g carbs, 25g fat

This meal is great if you’re cooking up a main course for a vegetarian. It’s tough trying to find a satisfying food that’s muscle-building, healthy, date appropriate and vegetarian friendly, but this one does a pretty good job. Chickpeas are an incredibly healthy legume and are rich in fibre, eggs are a nutrition and anabolic hormone powerhouse, garlic is full of allicin which will limit cortisol production and thus increase testosterone production. At this point it may not sound like a great date meal (who wants to be dating a girl that’s pumped full of testosterone and smells like garlic?) but don’t worry. Eating this way is healthy for women, too. In fact most women suffer from overindulging in estrogen (flax, soy, birth control, etc) and thus have overly feminine hormones to begin with. She’ll probably be thrilled, as this meal will keep her lean and mean. And the garlic? You’ll be eating it too, so it cancels out. Cleanse the palette afterwards with a fruit salad.

INGREDIENTS • 4 x-large organic eggs

• 250g chickpeas

• 30g parmesan cheese

• 3 cloves garlic

• 3g rosemary

INSTRUCTIONS 1. Heat the oven to 400 degrees and prep your 8” pan. I used a cast iron pan, but you could also put a sheet of well oiled baking paper on a regular pan.

2. Whisk the eggs, garlic (diced or pressed) and parmesan together with a fork. Keep those bulging biceps under control—you only want to whisk it lightly.

3. Put your chickpeas into the pan, pour the egg mixture over them. 4. Delicately sprinkle rosemary over the top. 5. Bake until it’s a beautiful golden brown (about 15 minutes).

34

NIGHT MEALS

35

PRE-BED BREAKFAST 1 serving: 848 calories, 81g protein, 43g carbs, 50g fat

This is a testosterone producing monster of a meal that’s perfect to eat before you head to bed— one of your peak testosterone production windows. The eggs are packed full of high-efficiency protein and healthy fats, but the real secret to them is their high dietary cholesterol content, which will skyrocket your testosterone production. The cottage cheese is full of casein protein (the curds), which digests slowly and steadily over the course of the night, keeping your body well fueled and steadily building muscle while you sleep.

INGREDIENTS • 5 x-large organic eggs

• 50ml hot sauce (I like

• 1 tbsp coconut oil • 350 ml cottage cheese

Grace’s hot pepper sauce)

• paprika, • salt • cayenne

INSTRUCTIONS 1. Spread the coconut oil out over a large pan and heat it up to medium high 2. Gently crack the 5 eggs into a bowl, keeping the yolks intact. 3. Pour those 5 eggs into the large pan, add the spices and cook them until the egg whites are nearly hard all the way through

4. Put the cottage cheese on one side of the plate, put the eggs on the other, and add the hot sauce.

36

GREEK YOGURT & BLUEBERRIES 1 serving: 503 calories, 51g protein, 40g carbs, 16g fat

This is a pretty delicious dish that’s great to eat as a late night snack or pre-bed meal. Greek yogurt is made up of casein, which is the slowest digested protein out there and thus the perfect food to have before bed. Blueberries are packed full of antioxidants and freeze incredibly well, so they’re easy to buy frozen and keep in your freezer. Blueberries also digest rather slowly, making them a safe carbohydrate to consume late at night. Since this meal is pretty low in fat I also recommend having some fish oil along with it, which is great to have late at night regardless.

INGREDIENTS • 500 g greek yogurt

• 1 cup wild blueberries

• 5g fish oil (optional)

INSTRUCTIONS 1. Warm up the blueberries for a minute in the microwave if necessary 2. Pop some greek yogurt on top 3. Swallow those pills 4. Brush those blue teeth of yours.

37

COTTAGE CHEESE & STRAWBERRY JAM 1 serving: 477 calories, 55g protein, 33g carbs, 12g fat

This is a cheaper alternative to greek yogurt and blueberries and equally effective. The cottage cheese digests incredibly slowly, making it perfect for late at night. Strawberry jam won’t do anything good for your health, but it makes the cottage cheese taste great and won’t do much harm when eaten alongside such a slowly digested protein powerhouse. Once again this meal is low in fat so tossing in some fish oil pills is great a idea.

INGREDIENTS • 450g cottage cheese (2%)

• 1 tbsp strawberry jam

• 5g fish oil (optional)

(unsweetened is best)

INSTRUCTIONS 1. Dollop a spoon of strawberry jam into some cottage cheese and enjoy!

38

THE LAST MEAL—BODYBUILDER STYLE 1 serving: 760 calories, 62g protein, 30g carbs, 48g fat

This is pretty simple and to the point. 60g of straight casein, because it’s the best protein to have late at night; 500ml of milk, because it’s the slowest digesting and highest calorie drink out there; an ounce of extra virgin olive oil, because it’s the best monounsaturated fat; and 5g of fish oil, which has the most powerful omega 3s in it for fending off fat and packing on muscle.

INGREDIENTS • 60g Casein Protein (any flavour)

• 500ml milk (2%)

• 5g fish oil (optional)

• 1 oz extra virgin olive oil

INSTRUCTIONS 1. Mix the casein and the milk together. You could use a blender if you want a milkshake-like texture.

2. You can add the olive oil into the mix, which will taste bearable but not all that wonderful, or have it as a shot on its own.

3. Swallow those pills 4. Sleep in your x-large pajamas, because this puppy will have you growing all night.

39