Archive for the ‘Recipes’ Category

Muscle Milkshake

Posted: September 20, 2012 in Recipes
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A lot of my friends say that they don’t have time for breakfast due to increasingly busy life styles. It’s not always easy to have a hearty cooked meal every morning and sometimes it would be nice to have something we can just pick up and go.  When I’m in a rush or know that I’m not going to be able to have proper meal during the day, I turn to a homemade smoothie that takes minutes to prepare, tastes great and is packed with the nutrients you need to keep you fuelled till your next meal. Here is one of my favourite smoothies that I normally have 1 hour to 1 ½ hours before training if I’m working out early in the morning. It’s also ideal as a breakfast if you’re pushed for time, a meal replacement or post workout shake. One thing to remember is that I only use this smoothie if I’m pushed for time. If you have time always go for real food, as its much better! 


1)      30 – 60 grams porridge oats (the more oats the higher the carbohydrates and thicker the shake will be

2)      One or two whole  sliced bananas

3)      Tea spoon of honey (optional)

4)      Tea spoon of flaxseed oil or ground flaxseed (essential fats)

5)      30 grams (one large scoop) whey protein (I normally use unflavoured whey but flavoured whey can work too)

6)      300ml semi skimmed or skimmed milk

Note: The quantities of the porridge oats can be altered depending on your goals. If you’re aiming for size and strength then you’ll need more calories but if your aiming for fat loss, just 30 grams of porridge oats should be sufficient.


1)      Put the porridge oats, banana, milk, flaxseeds and honey into a blender and blend till all the ingredients are liquidised.

2)      Pour the smoothie into a shaker so that it is half full

3)      Add the whey protein to the half full shaker

4)      Pour the rest of the smoothie into the shaker and give it a good shake for a minute or so.

5)      Enjoy immediately or store in the fridge and drink it later

Note:  Ideally you should use a shaker that has one of those plastic inserts that help the mixing and break up and lumps. If you don’t have a shaker then just add the whey into the blender along with the other ingredients. But I prefer to add the whey protein to the shake because that way I know that none of it is left stuck to the side of the blender and wasted!

Nutritional info:

Protien = approx 30 grams

Carbohydrates = approx 50 grams based on 60 grams oats and 300 ml semi skimmed milk

Fat = I’m not entirely sure but it’s not much!

You can try other combinations too. If you don’t like bananas, try something else such as strawberries.   So, there you go, no more excuses to miss breakfast. Try it out and let me know what you think!

Muscle building breakfast

Posted: September 19, 2012 in Recipes

Muscle Food – High Protein Breakfast

A healthy balanced breakfast is really important when trying to build muscle.

I often get asked what I eat for breakfast as part of a healthy muscle building diet. Well I try to eat something slightly different each day just to avoid getting bored of eating the same thing all the time. However, I always try to stick to a few simple rules when it comes to breakfast. These rules are:

1)      Must contain protein to help build muscle

2)      Must contain complex carbohydrates to provide energy

3)      Must contain some essential fats to provide energy and help body function normally

Before I carry on, I know some of you might be shocked at the idea of consuming fat but you needn’t worry. The fat I’m talking about here is the good kind that your body needs. The link below provides an easy to understand explanation of why fats are important to building muscle.

Anyway here is a sample of one of the breakfasts I often have. I normally choose this meal if I don’t have time to cook something like an omelette which I prefer!

Porridge, Boiled eggs, blackberries, banana, Orange juice and cond liver oil / flaxseed oil

1)      50 grams of porridge oats with 300ml skimmed or semi skimmed milk. Cook in the microwave for 2 – 4 minutes depending on your microwave.  Add some sliced banana in for sweetness.  This will provide the complex carbohydrates and provide you with energy slowly during the day.

2)      3 whole boiled eggs.  The whole egg is packed full of nutrition is a great sources of protein and vitamins. Each egg contains about 6 – 7 grams of protein depending on the size. Half of the protein is contained within the yolk.

3)      Handful of blackberries. These taste great and are a great antioxidant

4)      Glass of pure orange juice with no added sugar. Great source of vitamin C

5)      Teaspoon of flaxseed oil or cod liver oil. Provides essential fats to help body function

The meal above provides approximately 30 grams protein and 40 grams carbohydrates. On days that I’m going to working out I normally increase the porridge oats to 100 grams to increase the calories.  You’ve probably guessed by now that I’m by no means an expert on nutrition and nor can I explain in detail all the scientific facts for the food I eat. But I do know that it works for me. So feel free to give this easy to prepare breakfast a try.  I’ll get some details of the more interesting recipes up soon!

High protein muscle building chicken sandwich

Lifting weights is only one part of the equation when it comes to building muscle and strength. The other two parts which are just as and if not even more important are quality nutrition and rest. Basically, when you lift weights you are tearing your muscle fibres and it’s only when you’re resting that your body rebuilds the muscle using the food that you’re eating. Eating enough quality calories to build muscle and strength isn’t always easy though.  A clean diet can be a bit boring. There is only so much grilled chicken, tuna, brown rice and veg a person can look at! But with a little bit of planning and effort you can make some really good tasting meals and snacks that are packed full of the nutrients you need to build muscle and strength.

Here is one of my favourite snacks that is really easy to make and tastes great.  


Chicken fillet –  8oz / 226 grams (marinated in any way you want)

Sliced onion

Tomato slices

Cucumber slices

Low fat cheese slice (optional)

2 slices of thick wholemeal granary bread

Mayonnaise (optional)

Garlic and Herb sauce (optional)


Now , this is so easy I really don’t think it needs describing but I’ll do it for completeness.

1)      Grill the chicken fillet. I use a George Foreman grill but you can use a griddle pan or even put it in the over. I prefer the George Foreman grill because it only takes about 10 min.

2)      Once the chicken is grilled, toast the granary bread.

3)      Spread some mayonnaise on one of the slices of toast

4)      Put the cheese slice on the toast

5)      Cut the chicken breast so that it fits neatly into the toast and place it down

6)      Put the sliced onions, tomatoes and cucumbers on the chicken.

7)      Spread the garlic and herb sauce on the top slice of toast and put it on top to complete the sandwich

8)      Enjoy!

The sauce, cheese and mayonnaise are optional but it would be a pretty boring sandwich without them. Feel free to use any other choices according to your taste.

Nutritional Facts

I haven’t really worked out the exact macronutrients for this sandwich but based on the ingredients described above it should be approximately as follows:

Protien = 40g

Carbohydrates = 35g

Fat = 5g