Protein Pancakes

Posted on April 11, 2013 by JBT LABS

(All fat burning recipes contain less than 300 calories)

Ingredients:

1/2 oats
1/2 cottage cheese
3 egg whites
1/2 tsp baking soda
1/2 tsp cinnamon
1/2 tsp vanilla
pinch salt

Directions:

Mix all together in a blender to really grind up the oats. Let sit for 5 minutes. Cook on skillet just like regular pancakes. Serve with sugar free syrup.

Servings: 1

This meal contains 288 calories, 5g of fat, 31g of carbs, 4g of fiber and 31g of protein.

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Breakfast Sandwich

Posted on April 4, 2013 by JBT LABS

(All Bodybuilding Recipes are 300 calories or more)

Ingredients:

2 slices of Canadian bacon

1/2 red or green bell pepper (sliced and seeded)

2 eggs

1/4 cup no-salt-added, low-fat cottage cheese

1/4 cup spinach

1/2 of 7-inch whole wheat pita

1/4 cup shredded reduced-fat cheese

1 Tbsp of salsa

salt and pepper to taste

Directions:

1. Cook bacon in non stick skillet over medium heat. Set aside.
2. Place peppers in the skillet and saute lightly.
3. While they cook, beat eggs in a small bowl.
4. Add eggs to pan and scramble.
5. When eggs are almost cooked, add cottage cheese to the pan and continue cooking until done.
6. Layer bacon, egg mixture and spinach inside the pita. Top with cheese and seasonings.

Servings: 1

This meal contains 460 calories, 22g of fat, 25g of carbs, 4g of fiber and 42g of protein

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Honey Mustard Roasted Chicken

Posted on April 2, 2013 by JBT LABS

(All Bodybuilding Recipes are 300 calories or more)

Ingredients:

1 lb. potatoes, cut into wedges

2 lbs. chicken, rinsed

6 medium carrots, sliced

2 Tbsp olive oil

1-1/2 Tbsp honey

3 Tbsp mustard

1 tsp dried rosemary

2 heads garlic, peeled

salt and pepper to taste

Directions:

1. Preheat oven to 425 degrees F.
2. In a shallow pan, toss potatoes and carrots with oil, salt and pepper.
3. Nestle peeled garlic cloves amongst the vegetables and scatter the rosemary on top.
4. Arrange the chicken among the vegetables and bake uncovered for 30 minutes.
5. Meanwhile, stir the mustard and honey together.
6. Remove the pan from the oven. Carefully take the chicken from the pan to another clean plate. Spread the honey-mustard mixture over the chicken.
7. Stir vegetables in the pan, return coated chicken to the pan, and place pan back into the oven. Bake 10-20 minutes, until chicken is cooked and vegetables are tender.

Servings: 4

This meal contains 356.7 calories, 8.9g of fat, 39.4g of carbs, 5.8g of fiber and 30.5g of protein

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Quinoa and Sausage Stir Fry

Posted on February 27, 2013 by JBT LABS

(All Bodybuilding Recipes are 300 calories or more)

Ingredients:

470g Extra Lean Pork Sausage or Ground Pork
1 cup uncooked Quinoa
200g chopped onion
85g chopped green pepper
57g zucchini
Fresh herbs to taste
Salt and pepper to taste
Reduced Sodium Soy Sauce – to taste
Optional – You can add mushrooms, or what ever other thing you wish to add.

Directions:

Rinse and cook quinoa according to directions (1c quinoa to 1c water, boil and simmer 10 minutes until liquid is all absorbed. Fluff with a fork just as you would rice)
BBQ sausage or fry ground pork
Saute onions, green pepper, zucchini and other vegetables until desired tenderness in your favorite medium pan(unflavored coconut oil works great).
Add cooked quinoa to frying pan and stir.
Cut sausage into bite size pieces and add to quinoa mixture or add cooked ground pork.
Mix thoroughly and serve. Add soy sauce to taste.

Servings: 4 (2 cups per serving)

This meal contains 387.4 calories, 13.5g of fat, 36.8g of carbs, 4.1g of fiber and 30.4g of protein

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How many carbs should you eat?

Posted on February 8, 2013 by JBT LABS

This is an important question for people trying to lose weight or gain muscle mass? In order to have sufficient energy to perform your day-to-day tasks as well as hard workouts, you need to consume carbohydrates. Carbohydrates are the best source of energy and play an important role in both physical and mental endeavors. Carbohydrates provides the fuel that is needed by the brain to function properly. They also have a big role in the proper functioning of the immunity system, blood clotting and fertilization. Try to incorporate good carbohydrates into your diet such as whole grain pasta, fresh fruit, vegetables, beans, whole grain bread and whole grain cereals.

What makes a food a carbohydrate? When the majority of calories from a particular food come from carbohydrates, it’s labeled as a carbohydrate, despite the fact that it may contain protein and fat. For example, pasta contains 340 calories per serving with 65g of carbohydrates. Carbohydrates consist of 4 calories per gram. Therefore 65 (grams) x 4=260. 260 calories divided by 340 total calories equals 0.76. That means that 76% of a serving of pasta consists solely of carbohydrates. This is the reason it’s classified as a carbohydrate and not protein or fat.

How many carbs should you eat in a day? It is often recommended that your daily intake should be 40-60% of your total daily calories. The percentage should be 40-50% if you trying to lose weight and 50-60% if you want to gain weight.

You should avoid quick releasing, white carbohydrates if your goal is to lose body fat. For example, white rice, white bread, sugar, regular cereal, white flour etc…

Carbohydrates are a great source of energy for your body and you should choose the ones which are good for your health and aid in your goal.

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Greek Egg White Scramble

Posted on February 1, 2013 by JBT LABS

(All Bodybuilding Recipes are 300 calories or more)

Ingredients:

6 large eggs, separated
1/2 pkg. frozen spinach, cooked
4 medium mushrooms, chopped
4 tbsp. feta cheese, crumbled
1 tbsp.low fat butter substitute
Salt and pepper to taste.

Directions:

Into a large bowl, separate the egg whites from the yolks. Throw the yolks away. Add 2 Tbsp. of water and salt, pepper to taste. Using a fork, beat the eggs whites until broken down. When you think you’re done beating, beat some more. Microwave half a package of frozen spinach according to package directions. Allow to cool. Put half of the cooled, cooked spinach between your hands and squeeze excess water from spinach. Repeat with remaining spinach. Don’t skip this step. Don’t be afraid to squeeze the heck out of the spinach. Cook chopped mushrooms in a large skillet using 1 tsp. vegetable oil, until soft. Remove and set aside. Heat same skillet to medium heat, melt “I can’t believe it’s not butter”, add beaten egg whites and cook/scramble. A few minutes before the egg whites are set add spinach, mushroom and heat through. Sprinkle feta cheese on top of scramble.

Servings: 1

This meal contains 357.8 calories, 21.4g of fat, 6.4g of carbs, 2g of fiber and 35.6g of protein

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Healthy Chicken Fajita

Posted on December 28, 2012 by JBT LABS

(All fat burning recipes contain less than 300 calories)

Ingredients:

marinade:
1 T. tabasco sauce
2 garlic cloves, minced
1 T. honey
1 tsp. paprika
1/2 tsp. ground black pepper

2 boneless skinless chicken breast halves, sliced into strips
1 green bell pepper sliced into strips
1 vidallia onion, sliced into strips
4 whole wheat low carb tortillas
2 tomatoes, diced
4 oz. low fat cheddar cheese, shredded

Directions:

Mix together all marinade ingredients in a pie plate or bowl. Add chicken strips and turn to coat. Let sit for at least 10 min.

Meanwhile, get your pepper and onion washed and sliced into strips. Dice your tomatoes.

Heat olive oil in a large pan or wok. Stir-fry chicken until cooked through. Remove from pan and add pepper strips and onion strips. Stir fry until cooked to your preference. Add chicken back into the veggies and mix.

Serve 1/4 of the mixture rolled in a low carb tortilla with 1/4 of shredded cheese and 1/4 of the diced tomatoes.

Servings: 4

This meal contains 250.3 calories, 11.6g of fat, 25.3 g of carbs, 10.9g of fiber and 21.8 g of protein.

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Cilantro-Lime Flank Steak Salad

Posted on December 18, 2012 by JBT LABS

(All Bodybuilding Recipes are 300 calories or more)

Ingredients:

Dressing and marinade:
Zest and juice of 3 limes
2 teaspoons olive oil
1/4 cup chopped cilantro
Pinch cracked black pepper
1 teaspoon soy sauce
2 cloves garlic, chopped
2 tablespoons balsamic vinegar

Steak:
16 ounces flank steak, visible fat trimmed

Salad:
1 cup whole-wheat Israeli style couscous
1 medium red onion, chopped, (about 1 cup)
16 cherry tomatoes, halved (about 1/2 pint)
1/2 large cucumber chopped (about 2 cups)
4 cups arugula

Directions:

Pierce the steak several times with a fork.
Combine 1/4 cup lime juice, cilantro, olive oil, and black pepper in a small bowl.
Pour half the mixture into another small bowl. Add the lime zest, soy sauce, and garlic to one bowl to create the steak marinade, and add the balsamic to the the other to make the dressing.
Pour the marinade into a heavy-duty zip-top bag and add the steak. Remove any excess air and seal the bag, making sure the meat is thoroughly coated with the marinade. Refrigerate for 2 hours or up to overnight.
Cover the dressing and refrigerate until you’re ready to eat.

At mealtime:
Prepare the couscous according to package directions.
Pour the dressing into a large mixing bowl, then add the onion, tomatoes, cucumber, and arugula and toss well. Add the prepared couscous to the bowl and stir to combine. Refrigerate until ready to serve. (Note: This can all be done ahead of time.)

Preheat the grill to 500 degrees Fahrenheit. Remove the meat from the refrigerator; allow to sit at room temperature for 10-15 minutes while the grill heats up.
Place the steak on the grill and cook for 7 minutes per side for medium.
Let the meat rest on a cutting board for 3 minutes so the juices can redistribute, then slice into thin strips against the grain.
Place two cups prepared salad onto each serving plate and top with 3 ounces cooked beef.

Servings: 4

This meal contains 361.4 calories, 10g of fat, 41g of carbs, 3.8g of fiber and 26.3g of protein

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Pan-Seared Tuna

Posted on December 4, 2012 by JBT LABS

(All fat burning recipes contain less than 300 calories)

Ingredients:

cooking spray
1 teaspoon fennel seeds
2 garlic cloves, minced
3/4 cup dry white wine
6 tablespoons chopped pitted black olives
3 tablespoons chopped pitted green olives
2 tablespoons fresh lemon juice
1 teaspoon grated orange rind
1/4 teaspoon crushed red pepper
1/4 teaspoon black pepper
1/8 teaspoon salt
2 (6 oz.) tuna steaks (about two inches thick)
2 cups hot cooked couscous
orange rind (optional)

Directions:

Place a large nonstick skillet coated with cooking spray over medium heat until hot. Add fennel seeds and garlic; sauté 3 minutes or until seeds are lightly toasted. Spoon the mixture into a bowl. Add wine, olives, lemon juice, 1 teaspoon orange rind, and red pepper; stir well and set aside.
Sprinkle black pepper and salt over tuna. Recoat skillet with cooking spray; place over medium-high heat until very hot. Add tuna; sauté 5 minutes on each side or until medium-rare or to desired degree of doneness. Remove tuna from skillet. Spoon couscous into each of 4 large shallow bowls: arrange tuna to the side. Set aside; keep warm.

Add wine mixture to skillet; cook 2 minutes or until sauce is lightly reduced. Pour sauce evenly over steaks. Garnish with orange rind, if desired.

Servings: 4 (approx 3 oz tuna and 1/2 cup cooked couscous.)

This meal contains 298.8 calories, 7g of fat, 21.5 g of carbs, 2.2g of fiber and 28.9 g of protein.

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Bodybuilding Nutrition

Posted on November 28, 2012 by JBT LABS

Nutrition makes up almost 80% of the changes your body will make. You certainly want to lift with intensity and focus, but the most important element is what you eat. Here is a list of “A” foods every bodybuilder should be consuming.

Protein

Black beans
Chicken breast
Egg whites
Halibut
Orange roughy
Protein powder (Such as Amino Influx)
Salmon
Sirloin steak
Tuna fish

Carbohydrates

Apples
Asparagus
Blueberries
Broccoli
Brown rice
Cabbage
Cauliflower
Corn
Green beans
Oatmeal
Strawberries
Sweet potato
Tomato
Whole wheat pasta
Yam

Post workout simple carbs

Banana
Dates
Grapes
Honey
Pineapple
Raisins
Watermelon

Fats

Almonds
Almond butter
Avocado
Flaxseed Oil
Olive oil
Sunflower oil
Sunflower seeds
Walnuts

One of the most common questions is how to combine these “A” foods to make easy to prepare muscle building snacks.

Here’s 10 ideas to incorporate into your daily routine.

1) Two pieces of whole wheat bread, 2 tablespoons of almond butter and 1 apple.

2) 1 cup of oatmeal, 1/4 cup walnuts and 1 scoop of Amino Influx

3) Four hard boiled eggs (yolk removed from three eggs), an orange and 1/4 cup of sunflower seeds.

4) One cup of plain Greek yogurt, 8 whole, unsalted almonds and 1/2 cup of strawberries.

5) two pieces of Ezekiel bread, 1 canned tuna, 1/4 avocado, 1/2 tomato.

6) 1 cup of black beans,1cup of brown rice, 1 tablespoon of flaxseed oil.

7) Six-eight ounces of chicken breast (prepared the day before), 1 sweet potato.

8) 1 cup of black beans,8 whole, unsalted almonds, 1/2 cup of corn.

9) Smoothie – 2 scoops of Amino Influx, 1/4 cup blueberries, 1/2 cup almond milk, 1 tablespoon of flaxseed oil.

10) Six-eight ounces of chicken breast, 4 ounces of whole wheat pasta, 1 diced tomato, 1 tablespoon of extra virgin, cold pressed olive oil.

We realize a few of these ideas make great full size meals, but we wanted to get you thinking about good combinations.

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