Bodybuilding recipes supplement drinks protein powder

Bodybuilding recipes for staying lean and building muscle

More Food For Thought

By Scott Acton
Bodybuilding World
Beverly International Nutrition
No Nonsense Newsletter Fall 1996

This month I'd like to share some of the recipes that helped me lower my bodyfat from 14.2% to 9% while increasing lean mass. Roger and Sandy have me on a nutritional plan of 50% protein, 25% carbohydrates, and 25% fat at 3600 calories. I eat five meals per day, three from whole food sources and two supplement drinks.

The two supplement drinks are prepared as follows: 10 oz. water, 4 oz. heavy whipping cream (you may substitute 3 tablespoons Safflower or Flax Oil and 3 oz. water for the cream,) 3 scoops protein powder, 4 ice cubes, 7 frozen whole strawberries or 1/2 cup any tropical fruit. Blend until ice cubes and fruit are crushed up.

The three food meals are often built around a breakfast burrito, tuna burgers, and flank steak (one of the leanest cuts of beef you can find with literally no waste). Here are the recipes I use:

Breakfast Burrito: A good way to break up the plain burger patty and eggs breakfast is to make a breakfast burrito. Just cook the ground beef, drain the fat, add 3 tablespoons of your favorite salsa, scramble the eggs, and mix them together. Roll into 2 soft flour tottilla shells, top with 1 teaspoon nonfat sour cream.

Tuna Burger: For lunch I like to replace tuna straight from the can with this special recipe. Combine 9.25 oz. canned water packed tuna, 1/8 cup diced onion, 1/8 cup diced olives, 1/4 teaspoon garlic, 2 egg white, 1/4 cup bread crumbs, and 1/2 tablespoon dried basil. Form into 2 patties. Heat 3 tablespoons canola oil in a non-stick skillet, brown patties until golden brown, about 3-4 minutes each side. Serve with light tartar sauce.

Grilled Flank Steak: Take 1 flank steak and marinate as follows: 1 bottle teriyaki sauce, 1 lime (juice of,) 1 cup apple juice. Marinate flank steak for 4-6 hours, grill 5 minutes, turn and grill on other side for 5-6 minutes. This will make the steak turn out medium, if you like it medium-well or well done, add a few minutes to each side. Watch out, the natural sugars will tend to make it burn quickly, so you may have to turn it several times. I like to add any type of frozen stir-fried vegetables to complete the meal.

More about ...>> Scott Acton, Kevin True and Mike Rapp training partners
that garnered the top 3 spots at the 1998 NKB in the 40 - 45 Masters Division

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