Red Kidney Bean & Mackarel Salad

NUTRITION PER SERVING 422 kcals 27g Carbs 20g Protein 27g Fats INGREDIENTS 1 garlic clove, crushed1/2 lemon, juiced2 tbsp. olive oil½ cucumber, sliced8 radishes, slicedhandful parsley, chopped8.5 oz. (240g) chickpeas, drained8.5 oz. (240g) kidney beans, drained3 oz. (85g) rocket5.2 oz (150g) smoked mackerel1.7 oz (50g) pecans, chopped PREPARATION Make the dressing by mixing the crushed... Continue Reading →

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How to Run Your First Ironman

INTRODUCTION The reason why I started training is because my girlfriend wanted to run the Half Ironman, she was the crazy one and I told her that I'd help her train, since I was studying Human Movement Science at NMU and that's how everything came about. My mindset wasn't really focused on anything athletic, I... Continue Reading →

Spinach, Mushroom & Bacon Quiche

NUTRITION PER SERVING 230 kcals 19g Carbs 8g Protein 14g Fats INGREDIENTS 6.1 oz. (175g) flour3.5 oz. (100g) butter1 egg6 slices smoked bacon1 leek chopped8 oz. (225g) mushrooms sliced6 eggs1 cup (235ml) unsweetened almond milk1/8 teaspoon salt1/4 teaspoon pepper PREPARATION Heat oven to 450F (230C).Make the crust by combining the flour, butter, and 1 egg, then pre-bake it for 10 mins in a 9" (22cm) pie tin.In the... Continue Reading →

Top 5 Meat Protein Sources

INTRODUCTION There are many ways to gain protein which is sufficient for your utilization of protein, generally speaking there are many ways to get protein which can ensure that you are hitting your macronutrients (macros), being the nutrients that is required by you in high quantities and calories. This can work for my fellow omnivores... Continue Reading →

Apple & Cinnamon Oatmeal

NUTRITION PER SERVING 249 kcals 41g Carbs 4g Protein 9g Fats INGREDIENTS 1 cup (100g) rolled oats1 cup (200g) unsweetened applesauce3 cups water (700ml)1 apple cut into cubes1 tsp. ground cinnamon1/2 tsp. ground cardamom2 tsp. vanilla extract2 tbsp. honey1/3 cup (35g) pecans PREPARATION Combine all ingredients (apart from pecans) in a pot and mix well.Bring... Continue Reading →

How Often to Train a Week

INTRODUCTION This is something which I've altered so often since High School, I've literally went from 4 days to 3 to 5 and back to 3, it has all been a cycle, all with good reason as to why this happened. I totally believed that someone should train 4 days a week, upper body for... Continue Reading →

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