The Official Body Building Cook Book Of Ocbodycoach

Download The Official Body Building Cook Book Of Ocbodycoach

Post on 09-Mar-2016

216 views

Category:

Documents

2 download

Embed Size (px)

DESCRIPTION

A few of my favorite meals that really helped me add mass to my frame. Try them out! Get creative and send me your combinations. I will post them in later issues.

TRANSCRIPT

<ul><li><p>1The Official Body Building Cook Book </p><p>Of OcbodycoachWritten By : Ocbodycoach</p><p>Copyright Ocbodycoach 2012Volume 22 ; Bulking Issue</p><p>Dear Fellow Gym Buddy, Here are a few of my favorite recipes that I have used to help me take my body to the next level. Have fun with them and send me different combinations of food that you create. I will be sure to post them in the next edition of this series. PS. Remember that 100% of your bodys results come from the food you eat. Stick to the diet and everything else will fall into place. </p><p>Bryan DeGiuseppeOcbodycoachThe Guy You Call When You Want To Get Big </p><p>Table Of Contents </p><p> 3. Steak &amp; Yams ........................................................</p></li><li><p>2 4. Chicken &amp; Rice ...................................................... 5. Pork Chops &amp; Potatoes ....................................... 6. Fish &amp; Couscous ..................................................</p><p> 7. Almond Butter &amp; Ezekiel Bread...........................</p><p>Steak &amp; Yams </p></li><li><p>3 You Must Have: </p><p> 8oz. of steak (Flat steak, NY Steak, Rib Eye, Fillet Mignon) 1 large yam (12-14 oz.) 1 tsp. real unsalted butter </p><p> Steak : Season your meat how you like it. I use salt and pepper. Pan fry for 3-4 minutes on each side in butter. Let rest for 5 minutes before serving. Yams : Microwave for 7-8 minutes. Let rest for 3 minutes. Slit open and add butter and seasoning. I use brown sugar. Mashing is optional. (time consuming) Sides : Optional Add green veggies for crunch and flavor if you would like. </p><p>Chicken &amp; Rice </p></li><li><p>4 You Must Have : </p><p> 8 oz Chicken 1 - 2 Cups Brown/White Rice</p><p> Chicken Pan fry or grill your chicken in butter or olive oil. Cut up into bite size pieces. Rice Steam rice. (Follow directions) Toppings : Optional Add terryaki or favorite dipping sauce. Top with stir-fry veggies. </p><p>Pork Chops &amp; Potatoes </p></li><li><p>5You Must Have : 8oz. Pork Chops 2 medium or 1 large potato</p><p> Pork Chop Grill, bake or pan fry your pork chop in butter. Season/Marinade to taste. Potato Bake or microwave for 8 minutes. Fill with butter, sour cream and favorite toppings. (ab diet : Just use a small amount of butter) Optional Sides Add green veggies </p><p>Fish &amp; Couscous You Must Have :</p><p> 8 oz. your favorite fish (tilapia, swai, cod, salmon, fresh tuna) 1 Cup couscous</p></li><li><p>6 Cook in olive oil or butter Fish Grill or pan fry in olive oil or butter. 2-3 minutes each side. Season to taste. Couscous Follow directions. For flavor, buy the seasoned couscous packets. Optional Toppings : Green veggies, bell peppers, mushrooms. </p><p>Ezekiel Bread &amp; Almond Butter You Must Have :</p><p> Ezekiel Bread (wheat or cinnamon raisin) Banana Organic Almond Butter Honey or Agave Nectar </p></li><li><p>7 Lightly toast 2 slices of bread. Spread almond butter on both pieces. Top with sliced banana. Squeeze agave or honey on top. Optional Toppings : Cinnamon </p></li></ul>

Recommended

View more >