borobulkers "melog" | yeah, a meal log

[borobulker]

AnabolicMinds.com EXCLUSIVE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

I have had a few people ask me to do this, lay out my interesting meals just to give some others some new ideas.

I would appreciate everyones input, critique and so on...

I will start it with a few of my latest meals. I will try my best to guess the Macros but dont hate too much if i am way off... Also, some of the meals may appear to be pretty close but i will try my best to not double post anything...

Thanks for watching!!!!!



Here is the first meal that i invented:

J/K...

First meal post is coming soon!!!!!

 

[Mulletsoldier]

I love McDonald's fries, I won't even front there. Disgusting as they may be, they are so very delicious.

 

[borobulker]

Pre-Workout Tuna/Sweet 'Tators

1c Mashed Sweet Potatoes
1 can of Wegmans Solid White albacore Tuna
2 whole Fresh Strawberries
1T of Wegmans Low Fat Santa Fe Marinade
~417 Kcal 7g Fat 53g Carb 46g Protein

I use this as a pre-workout meal. I will limit my fat intake pre-workout, fat doesn't agree with me while i am at the gym.

:bruce2:

 

[borobulker]

I love McDonald's fries, I won't even front there. Disgusting as they may be, they are so very delicious.

Mullet, we all appreciate your honesty.



I actually prefer Burger King on the fry end of things but it has been way too long. Dammit man, i am a recovering... ill stop.

 

[Mulletsoldier]

What? You prefer the King to the Hamburglar? That's fvcking blasphemy.

 

[borobulker]

Summahh Stirfrahhya

7oz Trimmed, Grilled Sirloin
1/2c Summer Squash, Sliced
~1/2c Peppers and Onions, Sliced
2T EVOO

 

[borobulker]

Similar to above post, but not in stir-fry form.

Slightly smaller portion size, ~6oz Sirloin...

 

[borobulker]

Tuna Stir Fry

1 can of Chunk Light Tuna
2 Whole Omega3 Eggs
1/2c Pepper and Onions, Cubed
1/2c Summer Squash, Cubed
2T EVOO

 

[borobulker]

Breakfast time...

7 egg whites
2 whole omega-3 eggs
.25c Sliced Onions
.5c Old Fashioned Oatmeal
.5c Mixed Fresh Fruit

 

[borobulker]

Time to Break Fast.

5 egg whites
2 whole Omega-3 eggs
.5c Sliced Green Peppers and Onions
.5c Fresh Watermelon
3 Whole Wheat Pancakes
.25c Fresh Blueberries
2T All Natural Peanut Butter
2T All Natural Strawberry Preserves

This is quite a breakfast!

 

[borobulker]

I have some fruit i need to eat up...

7oz 95/5 Extra Lean Ground Beef w/ Seasoning
3 Whole Wheat Pancakes
2T All Natural Peanut Butter
2T All Natural Strawberry Preserves
.5c Fresh Watermelon
2 Sliced Fresh Strawberries
.25c Fresh Blueberries

I bought a lot of fruit for a few friends that came up to see me from my hometown but they opted for beer and pizza instead...

lets eat it up!!!!!!

 

[Mulletsoldier]

You are far more motivated than I am boro.

 

[borobulker]

Dr. Berardi Mixed Nut Protein Snacks

Mixed Nut Bar

This recipe combines the good fats and nutrients in various nuts, together with whey protein for an easy-to-make bar that's low in carbs, high in protein, and full of healthy fats.

Ingredients

3/4 cup pecan meal

3/4 cup almond meal

1/4 cup walnut pieces

2 whole omega-3 eggs plus 2 whites, beaten

6 scoops vanilla Metabolic Drive

1/4 teaspoon salt

Splenda, to taste (optional)

Instructions

To make the pecan and almond meal, process the nuts in a blender. Mix everything together in a large bowl, and continue stirring until all of the ingredients have mixed together thoroughly. Spread the dough into an 8X8-inch baking dish coated with olive oil cooking spray, and bake for 15 minutes at 350-degrees F.

Prep Time: 15 minutes

Difficulty Level: Easy

Servings: 6 ( I chopped it into 20 squares instead, and eat it with meals that i need some extra EFAs)

Calories (k/cal) 379

Protein (g) 32

Carbohydrates (g) 9

fiber (g) 4

sugars (g) 2

Fat (g) 26

SFA (g) 3

MUFA (g) 14

PUFA (g) 8

Omega-3 (g) 0.4

Omega-6 (g) 7.4

SEE MORE OF DR. BERARDIS MEALS HERE

 

[borobulker]

You are far more motivated than I am boro.

that is why i want to do this log, to show that its not that hard. i really take a lot of pride in meal prep and my buddies love eating at my house.

ill make you dinner some night mullet...

 

[Mulletsoldier]

ill make you dinner some night mullet...

I'm not sure what you've heard; no kissing on the first date.

 

[djl]

What sauce is on your eggs here?

7 egg whites
2 whole omega-3 eggs
.25c Sliced Onions
.5c Old Fashioned Oatmeal
.5c Mixed Fresh Fruit

Thanks for the meal ideas, I appreciate them!

 

[borobulker]

What sauce is on your eggs here?
Thanks for the meal ideas, I appreciate them!

I forgot to add the ketchup to the list. I use either Heinz Ketchup, A1 sauce or Wegmans Sante Fe sauce on my eggs. Another great addition to my eggs has been fat free parmesan sprinkle cheese.

thanks, there will be a bunch more ideas to come.

 

[borobulker]

Sirloin Rawks

7oz Trimmed Marinated Sirloin Steak, Grilled
2c Boiled Baby Carrots
2 pieces of Dr. Berardi's Fat Cakes

I love grilled sirloin, i am eating this as i type this.

 

[pmiller383]

Dude, isn't the Wegman's tuna bomb. Its dirt cheap and by far the best tasting tuna I have had. Nice log BTW.

 

[borobulker]

Dude, isn't the Wegman's tuna bomb. Its dirt cheap and by far the best tasting tuna I have had. Nice log BTW.

i am sure i will post a wegmans sub or two... i can assure you...

 

[pmiller383]

i am sure i will post a wegmans sub or two... i can assure you...

If you can fit the damn thing into one post. Their MVP sports drink is actually really good too if your a carbs during your workout kind of guy. Unlike Gatorade the main carb ingredient is Dextrose which is nice IMO.

 

[borobulker]

If you can fit the damn thing into one post. Their MVP sports drink is actually really good too if your a carbs during your workout kind of guy. Unlike Gatorade the main carb ingredient is Dextrose which is nice IMO.

I will look into it... AP+MVP during workout... Wegmans sub post?

I wish i was bulking... damn you P...

 

[borobulker]

i am a psychic

7 egg whites
2 whole omega-3 eggs
.5c sliced onions and green peppers
1c frozen sweet peas
parmesan sprinkle cheese
A1 sauce on eggs
1c fresh blueberries
.5c watermelons

Breakfast on a training off day/GPP (General Physical Preparedness) work later in the PM.

 

[Mulletsoldier]

Mullet's Fat-Free Beef and Cheese Sauce.

Ingredients:

1/2 red onion
1 clove garlic
2tbsp EVOO
1 cup 80/20 lean ground
1 can crushed San Marzano Tomatoes (very important for taste)
2 tbsp Frank's Red Hot sauce
1 1/4 cup whole wheat, whole grain pasta
1 whole carrot
1/2 cup Kraft's Fat-Free Mozzarella
Parsley
Oregano
Thyme
Celery Seed
Bay Leaves

Sauce:

Roughly chop onion and garlic clove, and toss into your pan of EVOO on medium-high heat. Allow both to aromatize and caramelize - this provides the base flavor for your sauce. As the garlic and onions caramelize, throw your spices in liberally, and add crushed tomatoes. Turn heat on low, add Frank's, and stir occasionally. Add carrot to sweeten the taste (it is a natural sweetener, as it lowers the acidity of the sauce).

Beef:

Defrost Beef, and cook on high in saucepan with Pam or other fat-free cooking spray. As the beef begins to turn brown, pour water in the sauce pan. At this point, the hydrogenated fats are broken off from the beef, and rise to the surface (literally a layer of grease). Now strain. You will repeat this process about 5-6 times, depending on beef, until the water strains clear. Once it does, you have about 98% fat-free beef.

At the same time, you should have boiled your pasta until tender, and easy to break with fork.

Once pasta and beef are done, strain pasta, and combine both in the pot/pan containing your sauce. Fold in beef and pasta, and add cheese to the top.

This meal is high in protein, low in sodium (nothing really with sodium in it), high in VERY high quality carbohydrates, and tastes fvcking delicious.

 

[Mulletsoldier]

Shrimp Stir-Fry (sorry if this is a repeat)

200g Frozen Shrimp
1/2 Green Pepper
1/4 Carrot Shaved
1/2 Onion
Sage
Paprika
Chili Powder
Pepper
Cumin
3 Egg Whites
1 tbsp EVOO

Heat pan to medium-high with oil, and add in shrimp and spices. Let shrimp slightly brown before adding in vegetables. Sautee on lower heat for 7-8 minutes while vegetables soften/brown, and shrimp becomes cooked. Check Shrimp for tenderness - if they are hard, they are overcooked. Add in egg whites and stir constantly. Add Frank's Red Hot Sauce to taste.

 

[Trauma1]

What? You prefer the King to the Hamburglar? That's fvcking blasphemy.

I have to say myself that Mcdonalds fries are definitley better imo, however Mcdonalds has nothing on the BK whopper.

 

[borobulker]

View attachment 21862

Shrimp Stir-Fry (sorry if this is a repeat)

200g Frozen Shrimp
1/2 Green Pepper
1/4 Carrot Shaved
1/2 Onion
Sage
Paprika
Chili Powder
Pepper
Cumin
3 Egg Whites
1 tbsp EVOO

Heat pan to medium-high with oil, and add in shrimp and spices. Let shrimp slightly brown before adding in vegetables. Sautee on lower heat for 7-8 minutes while vegetables soften/brown, and shrimp becomes cooked. Check Shrimp for tenderness - if they are hard, they are overcooked. Add in egg whites and stir constantly. Add Frank's Red Hot Sauce to taste.

This looks great, i have never addded the egg whites. what an idea. i will be messing with that, i promise. thanks mullet.

i have not been listing spices, i may consider it!

You must spread some Reputation around before giving it to Mulletsoldier again.

Shrimp Stirfry, Borobulker style...

 

[borobulker]

I have to say myself that Mcdonalds fries are definitley better imo,

i am offended.

 

[borobulker]

Y......mca

Post Work Food Fest, again keeping carbs as Veggies and Fruits...

8oz Trimmed Marinated Sirloin Steak, Grilled
2c Steamed Frozen Peas
~1c Watermelon
A1 sauce

 

[Mulletsoldier]

This looks great, i have never addded the egg whites. what an idea. i will be messing with that, i promise. thanks mullet.

i have not been listing spices, i may consider it!

You must spread some Reputation around before giving it to Mulletsoldier again.

Shrimp Stirfry, Borobulker style...

You have to list the spices for the culinary-impaired BB! That way, they will get the full experience.

 

[Alexander]

Man, this is inspirational. Made me realize how horribly I eat. Nice thread, keep it going.

 

[borobulker]

Man, this is inspirational. Made me realize how horribly I eat. Nice thread, keep it going.

thanks for the support bro...

 

[borobulker]

7 egg whites
2 whole eggs
1oz pecans
1 slice of full strength white American cheese
Ketchup
I added a few spices to be more like mullet: black and red pepper. dill seed, coriander seed garlic, paprika
-omelet style, i needed something different...

bunches of Watermelon

no starchy carbs this morning...

 

[Trauma1]

I agree.

GREAT thread buddy!

 

[Cub]

What's this 'A1' sauce?

 

[borobulker]

What's this 'A1' sauce?

http://www.a1sauce.com/intro.htm
^^^Check it... it is a steak sauce...

 

[borobulker]

7oz of 95/5 Lean Ground Beef, Formed into Patty's
1.5c of Steamed Summer Squash
A1 sauce

 

[borobulker]

~8oz Grilled Chicken Breast, Marinated in DINOSAUR BAR-B-QUE sauce!!!!!!!
Steamed Frozen Green Beans

The Dinosaur BBQ is so awesome, tried it out for the first time last week. Excellent bulking meal... :dance:

 

[borobulker]

Very similar to my last meal... I like this combo...

~8oz Grilled Chicken Breast, Marinated in DINOSAUR BAR-B-QUE sauce!!!!!!!
Steamed Frozen Green Beans
4 Fresh Strawberries

 

[borobulker]

 

[borobulker]

7oz Grilled Top Round Steak
1oz Almonds
.5c Cauliflower
.5c Green Beans
A1 Sauce fo' flavah'

yummy :hammer:

 

[borobulker]

Eggs w/ Green Beans and Walnuts, Dinosaur BBQ Sauce
Oatmeal w/ Fresh Strawberries

 

[borobulker]

Eggs w/ Walnuts and Red Beans
Whole Grain Pancakes w/ Natural PB, Sugar Free Preserves and Fresh Strawberries

 

[borobulker]

Quick Meal...

8oz Grilled Chicken
1c Red Beans

 

[borobulker]

6oz Grilled Chicken
1/2c Frozen Pea's
1/2c Chopped White Potatoes
Peppers and Onions

 

[Mulletsoldier]

No picture Boro, but I think you'd love this:

Supplies:

1 can water packed tuna
1 cup whole wheat pasta
1/2 red onion
3 tbsp EVOO
1 tsp Balsamic Vinegar
Oregano
Parsley
1 clove Garlic
Thyme
Frank's

Being boiling your pasta about 6-7 minutes before the below, as it takes longer to cook.

Bring t tbsp EVOO to medium heat in a large saucepan. Add onion - roughly diced - and the minced garlic. Once each gains a little bit of caramel colour, and becomes soft, add tuna and spices. Make sure not to add the tuna late, as the onions will continue to cook and become soggy.

Once mixture and pasta is complete, combine in a bowl to the side. Mix 2 tbsp EVOO w/ 1 tsp Balsamic vinegar, pepper, oregano, and a dash of Frank's (literally just a drop works). Whisk and add to the pasta mixture. Stir thoroughly.

Mediterranean Tuna Pasta!

 

[borobulker]

3 Slices of Ezekiel Bread
3 Whole Strawberries
1/2c Blueberries
7 Egg Whites
1 Whole Egg
Peppers and Onions
Ketchup

 

[borobulker]

No picture Boro, but I think you'd love this:

Supplies:

1 can water packed tuna
1 cup whole wheat pasta
1/2 red onion
3 tbsp EVOO
1 tsp Balsamic Vinegar
Oregano
Parsley
1 clove Garlic
Thyme
Frank's

Being boiling your pasta about 6-7 minutes before the below, as it takes longer to cook.

Bring t tbsp EVOO to medium heat in a large saucepan. Add onion - roughly diced - and the minced garlic. Once each gains a little bit of caramel colour, and becomes soft, add tuna and spices. Make sure not to add the tuna late, as the onions will continue to cook and become soggy.

Once mixture and pasta is complete, combine in a bowl to the side. Mix 2 tbsp EVOO w/ 1 tsp Balsamic vinegar, pepper, oregano, and a dash of Frank's (literally just a drop works). Whisk and add to the pasta mixture. Stir thoroughly.

Mediterranean Tuna Pasta!

I will be making this in the next few days, that sounds great!!! You love franks ehh?

I actully started a group on facebook a few years ago, "Franksaholics Anonymous." I love that stuff.

Thanks Mullet! :thumbsup:

 

[Gtarzan81]

nice pics bro!!!! Wish i had the drive to cook that much.
I do gotta call you on the ketchup with eggs thing though. yuk!!

 

[Mulletsoldier]

I will be making this in the next few days, that sounds great!!! You love franks ehh?

I actully started a group on facebook a few years ago, "Franksaholics Anonymous." I love that stuff.

Thanks Mullet! :thumbsup:

It's amazing man. Low sodium, high on taste. Do you guys have GrillHouse brand spices in the states Boro?