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  1. senjuriko

    Tex mex Chicken

    Makes 4 Servings Ingredients o 4 chicken breasts (boneless, 6oz each) o 1 cup of Salsa o 1/3 cup of low-fat cheddar o 1 tbsp of olive oil o 1 teaspoon of garlic o 1 teaspoon of Chili Powder o 1 teaspoon of Basil o 1 teaspoon of Oregano o 1 diced Green Bell Pepper o 1 diced Red Bell Pepper o 1...
  2. senjuriko

    8 Ways to prepare Tuna, Never be Bored again

    Ask any bodybuilder or fitness-lover what he or she thinks of canned tuna and there's a good chance that you'll get this answer: "Canned tuna is a time-saving miracle food," said with eyes full of wonder and happiness. Of course, you have to like tuna to eat canned tuna. As far as...
  3. senjuriko

    The Very BEST PCT for 2011 -- Right Here

    I'll say it right now -- MAKE THIS A STICKY!!! To anyone who doesn't know it, here's the deal. Read it and weep... MOST PCT PROCEDURES ARE BULL!!! How can I say that? Well, because PCT is nothing but guesswork -- granted, there's some science and some very clever hypothesis involved, but it...
  4. senjuriko

    Honey nut bbq chicken fingers

    Ingredients 6 skinless chicken breast tenders 1/2 cup Fiber One honey clusters, crushed 1/2 cup ground honey roasted almonds 2 egg whites, slightly beaten 1 teaspoon organic barbecue sauce Pepper to taste Finely chopped garlic to taste Preheat the oven to 450 degrees. In a shallow dish...
  5. senjuriko

    Turkey Meatloaf

    Makes 6 servings Ingredients 2 lbs of ground Turkey 1 teaspoon of olive oil 1 diced Onion 1 teaspoon of Garlic(optional) 1/3 cup Dried Tomatoes 1 cup of Whole Wheat Bread Crumbs 1 Whole Egg 1/2 cup of Parsley 1/4 cup of Low Fat Parmesan 1/4 cup Skimmed Milk Salt and Pepper 1 teaspoon of...
  6. senjuriko

    Broccoli and beef stirfry

    Ingredients 1 teaspoon olive oil 3 cups broccoli 2 thinly sliced carrot 1 onion, cut into wedges 6 oz. sirloin steak cut into strips 3 tbsp low sodium chicken or beef broth 1 tbsp reduced sodium soy sauce 1 teaspoon whole wheat flour 1/2 teaspoon Splenda Directions 1.Heat olive oil in a large...
  7. senjuriko

    Healthy tuna cheese melt

    Ingredients 6 Ounce can of tuna 1 Egg white (stirred beaten) 2 Tablespoons of oatmeal 2 Ts of diced onion 1/4 Tsp of garlic powder 2 Tsp of mozzarella Some salt and pepper Directions 1) Throw all the ingredients (except the mozzarella) into a bowl. 2) Heat the pan, spray with non stick spray...
  8. senjuriko

    Tuna melt patties

    Makes 2 Servings Ingredients 16oz. can tuna, drained 1 egg white, beaten 2 tablespoon of oatmeal 2 tablespoon of onion, diced (or 1/4 teaspoon of onion powder) 1/4 teaspoon garlic powder salt & pepper Directions 1. Mix all ingredients except cheese together in a small bowl 2. Heat a small...
  9. senjuriko

    Roasted chicken breast with walnut stuffing

    Makes 4 Servings Ingredients 4 large fresh chicken breasts, boneless and skinless (average 8oz per breast) 4 cups fresh spinach 2 Tbsp of garlic 1/4 cup walnuts crushed Salt Fresh ground black pepper Olive oil (not extra virgin) Directions 1. Pre-heat oven to 400 degrees. Butterfly Chicken...
  10. senjuriko

    Healthy protein pancakes

    I'm sure many of you have tried the old 'protein pancakes' that are made up of egg whites and protein powder, and if you haven't, your not missing much. They don't exactly taste like pancakes and usually end up with a rubbery texture. I've been playing around with a few different combination's...
  11. senjuriko

    Banana maple protein wraps

    Ingredients 3 good-sized sweet potatoes 1 8" 100% Whole Wheat Wrap 1 medium banana 1 tablespoons of all natural peanut butter (or almond butter) 1 tablespoon of slivered almonds 1 scoop of vanilla protein powder 1 tablespoons of sugar free maple syrup Directions 1. In a separate bowl, mash...
  12. senjuriko

    Turkey Powerballs

    Turkey Power Balls 2 packs Lean Ground Turkey (40 OZ) 2 large eggs (White only) 8g protein 6 portobello mushrooms 6g carbs Dill Weed Seasoned Italian Herbs 2 slices of Monterey Jack cheese Black Pepper A pinch of sea salt Nutritional Values (per 2 balls) Calories: 230 Protein: 47...
  13. senjuriko

    Anabolic blueberry oatmeal

    Ingredients 3/4 cup oatmeal 8 Egg Whites 1/2 scoop (15g) of Chocolate Protein Powder 2 teaspoons of Pure Cocoa Powder 1 teaspoon of Splenda 1 tbsp of Flax Oil 1 cup of frozen Blueberries 1/4 cup of water Directions 1. In a big bowl, mix All the ingredients (except for the frozen blueberries)...
  14. senjuriko

    talapia

    First off hi guys, as you can see I'm new here, usually spend my time on uk forums however a friend recommend this forum so I thought I'd give it a bash. My first subject is food, obviously the most important for all bodybuilders, and I don't know if like you guys I find it hard to constantly...
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