[fitness]drphysique Lean Bulking Plan April 2015

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Table of Contents

Diet & Supplements…………………………………………………………………….. 3 Resistance……………………………………………………………………………………. 12 Exercise Photos …………………………………………………………………………… 33 Cardio………………………………………………………………………………………….. 40 Abs………………………………………………………………………………………………. 42 Recipes………………………………………………………………………………………... 47 Discounts…………………………………………………………………………………….. 52

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DIET Copyright DR Physique Limited

Ross Dickerson (@DickersonRoss)

Diet Overview The diet comprises a daily eating schedule that you will follow throughout the plan. However, it is important you get to know your body, and that you can make adjustments if you find you are putting on too much body fat. There are three steps you can take to control body fat increases, trying them in steps until you find the right balance for you.

Step 1: Exclude carbs from the Small Protein Snacks every day Step 2: Introduce one Low Carb Day each week Step 3: Introduce two Low Carb Days each week Be aware of how these changes impact your body and use these methods to keep control throughout the plan, introducing the steps as needed, or going back to the original diet plan as they have the desired effect. Mix up the foods in the plan, but keep it as close to what I recommended as possible to maximise your results. The times are suggested and to be used where possible, but can be adapted for differing lifestyles - fitting all the food in is the most important aspect of the diet.

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General Diet Tips

•

Use the daily food plan as your guide, when to put carbs in and take them out.

•

To give your body a break and make the program more enjoyable allow yourself a cheat meal once a week e.g. a pizza, lasagne, or cheeseburger, with a dessert, for lunch or dinner.

•

Remember it is always easier to prepare your food for each day. I know how easy it is to end up buying something “off-plan” because it’s convenient!

•

Remember to always keep it CLEAN – you want the gains to be muscle not fat!

•

Avoid sauces as much as possible as a they carry a lot of fat, sugar and salt – make your own without the additives – see my recipes for some examples.

•

Mix up meats, fish, vegetables, nuts, & carbs but keep red meat to twice a week max and always healthy natural foods.

•

Keep the protein lean (chicken, turkey, pork and beef with fat trimmed off, tuna)and the vegetables green.

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Food Types and Recommended Portion Sizes Carbohydrates Oats Wholegrain Rice/Pasta

Grams uncooked 50g 65-75g

Meat & Fish

Grams uncooked for a meal (a snack)

Chicken (no skin)

200g (100g)

Turkey

200g (100g)

Quinoa

75g

Pork (trimmed of fat)

200g (100g)

Potato (raw peeled)

200g

Lean Beef (trimmed of fat)

150g (75g)

Sweet Potato (raw unpeeled)

200g

Lamb (trimmed of fat)

150g (75g)

Ryvita or Oat Cakes

Vegetables

2 pieces

Oily Fish (Salmon, tuna, trout, etc.)

175g (100g )

Grams uncooked

White Fish (Cod, bass, plaice, tilapia, halibut, haddock, etc.)

200g (100g)

Green Vegetables (Broccoli, Green Beans, Asparagus, Leeks, Kale, etc.)

300g

Carrots

100g

Tomatoes

200g

Red/Green Peppers

100g

Other

Grams

Fruit & Nuts

Approx. Portions

Apple, Pear. Peach, Orange

1 medium

Berries

150g

Melon – all types

120g

Grapefruit

½ large 30-50g

Cottage Cheese

250g

Nuts (Almonds, Cashews, etc.)

0% Fat Greek Yogurt

150g

Mixed Seeds

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25g

Supplements This is how I use supplements for maximum effect while bulking. I have developed this plan from trying out different combinations and this is the way that I find works best. MORNING (MEAL 1 / BREAKFAST) • Mix 1 scoop of chocolate whey protein or chocolate casein with porridge oats. Mix with 50% water and 50% skimmed milk. Add a few almonds for variety. POST WORKOUT SHAKE • 1 scoop of whey protein with water. If you are a hard gainer, mix 1 scoop of whey protein with 1 scoop of a clean weight gainer (e.g. Accumulate from i-Supp) and water. PRE- AND POST-WORKOUT • BCAAs (dosage on bottle) 30 minutes before workout and the same right after workout LATE NIGHT SNACK BEFORE BED • 1 scoop of chocolate casein with water. TIPS • DON’T overdo the protein shakes as it is a waste – better to gain weight with natural foods. • Post-workout shake: Depending on what time you train will dictate when you have this. Simply swap the shake for whatever meal is around the time of your session and have the other meal at another time. • Make sure you are having protein shakes mainly on training days and post workout.

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Daily Eating Schedule Meal/Example Times Meal 1: (7.30am)

Oats mixed with Whey Protein Shake (and weight gainer if needed) + water/skim milk

Snack: (10am)

Nuts (Almonds) + Fruit (Apple) + Protein (4 Egg whites, 2 Egg yolks)

Small Protein Snack: (11.30am)

Chicken Breast + Healthy Carbs Meat or Fish (Chicken, Beef, White Fish, Oily Fish)

Meal 2: (1pm)

+ Healthy Carb (Sweet Potato . Wholegrain Rice, Wholemeal Pasta, Cous Cous)

+ Vegetables - (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad Snack: (3pm)

Nuts (Almonds) + Berries (Blueberries best)

Small Protein Snack: (5pm)

Turkey Breast + Healthy Carbs

Pre-workout/ Post Workout

Pre: BCAAs Post: Protein Shake + BCAAs Meat or Fish (Chicken, Beef, White Fish, Salmon)

Meal 3: (8.30pm)

Healthy Carb (Sweet Potato, Wholegrain Rice, Wholemeal Pasta, Cous Cous) Vegetables – (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad

Late Night/Pre-Bedtime:

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Casein shake/Slow Release

Note: Substitute one meal a week with a cheat meal

Low Carb Day – Introduce once a week if gaining too much body fat, and potentially a second day if needed Meal/Example Times Meal 1: (7.30am)

Oats mixed with Whey Protein Shake (and weight gainer if needed) + water/skim milk

Snack: (10am)

Nuts (Almonds) + Fruit (Apple) + Protein (4 Egg whites, 2 Egg yolks)

Small Protein Snack: (11.30am)

Chicken Breast Meat or Fish (Chicken, Beef, White Fish, Oily Fish)

Meal 2: (1pm) + Vegetables - (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad Snack: (3pm)

Nuts (Almonds) + Berries (Blueberries best)

Small Protein Snack: (5pm)

Turkey Breast

Pre-workout/ Post Workout

Pre: BCAAs Post: Protein Shake + BCAAs Meat or Fish (Chicken, Beef, White Fish, Salmon)

Meal 3: (8.30pm) Vegetables – (Carrots, Broccoli, Kale, Leeks, Green Beans, Cauliflower) or Salad Late Night/Pre-Bedtime:

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Casein shake/Slow Release

Additional diet and recipe tips

•

I use cottage cheese to liven up a dry uninteresting meal or snack – onion and chives is a good one

•

Keep variety in your eating – there are plenty of ways to liven up the basic diet. I have included a few examples at the end of this section or visit my website for more recipes, updated regularly

•

However, keep the majority of meals quite plain – e.g. always have a plain mid-day meal without sauces, but use one of my recipes for the evening

•

Shop for all your key ingredients each week so you can always pull together a meal at short notice

•

Food list on next page includes majority of the ingredients you will need to make my recipes

•

Don’t be afraid to make substitutes in recipes, (as long as clean and within your daily allowances)

•

Cravings can be especially difficult in the evenings - try cup of tea (green, camomile, peppermint, etc – or even regular English Tea) to curb the desire to go off plan

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Ingredients for recipes on website Chicken breasts Turkey breasts Lean braising/stewing steak Wholegrain Rice Quinoa Sweet Potatoes Plain oats Fillets of white fish Fillets of trout, salmon Tomatoes Lettuce Spring Onions Chillis Garlic Onions Copyright DR Physique Limited

Fresh or dried ginger Fresh or dried basil, coriander

Green Veg (Broccoli, Green Beans, Kale, Carrots, Asparagus, Spinach, Sugar Snap Peas) Blueberries (or other berries) Melon Apples/Pears/Peaches Lemon Eggs Cottage Cheese 0% Fat Greek Yogurt Nuts – Almonds, Cashews Dried apricots

Olive Oil/Coconut Oil

For stir-fry: Soy Sauce Oyster Sauce Rice wine Sesame oil For curry: Cumin Turmeric Madras Curry Powder

Tea – Regular, Camomile, Peppermint

RESISTANCE Copyright DR Physique Limited

Ross Dickerson (@DickersonRoss)

Resistance – Read these notes before starting the plan Important Information about Weights to Use: • • • • •

Recommended weights to use are not included as part of this plan as it will vary for everyone. Work to failure at the number of Reps shown for each exercise. You may need to try a few different weights to begin with until you get familiar with your body’s limits. After the 1st and 2nd Hypertrophy weeks, make a note of the weights you have used and make sure on the next Hypertrophy weeks you are increasing the weights. Continue this progress throughout the plan. IMPORTANT: In Strength weeks, where Reps are 8,6,4,8,6,4 for each Set, start with lighter weight, increasing the weight as reps decrease – 8,6,4. Then go back to the lighter weight and repeat, increasing the weight as reps decrease – 8,6,4. On each set do not lift to failure but 1-2 reps short of failure.

Tempo: This program is all about tempo – make sure you are especially strict on form and tempo each week. The Rest Pause technique described should only be used to squeeze out the last few reps. The program is not about how much you are lifting – focus on form over weight. Example: • 1-1-4 ( Bench Press: 1 second lifting the weight, 1 split second at the top, then a 4 second controlled movement down) • 2-1-2 ( Bicep Curls: 2 seconds up, split second at the top, then 2 seconds down) Rest Pause: Reaching failure and allowing a few seconds for recovery to hit desired reps while maintaining good form. Copyright DR Physique Limited

Resistance – Summary Schedule of Training 12 Week Plan cycling Strength with Hypertrophy. The aim of the Strength weeks is to enable you to push a heavier weight through your Hypertrophy reps. • Each of 4 routines are described on the following pages : Strength 1 and Strength 2 , and Hypertrophy 1 and Hypertrophy 2. • In the right-hand column on this page, is the 12 week schedule showing which routines to perform each week. • Each week has 4 days of weight training. One day is reserved for a Weighted Abs routine and on the remaining 2 days LISS cardio can be performed on one and rest the other. Example of best combination of muscle groups together on each training day: Strength 1 Day 1- Upper Body A Day 2 – Lower Body A Day 3 - Weighted Abs Day 4 – Upper Body B Day 5 – Lower Body B Day 6 or Day 7 – LISS & Rest

Strength 2 Day 1- Upper Body A Day 2 – Lower Body A Day 3 - Weighted Abs Day 4 – Upper Body B Day 5 – Lower Body B Day 6 or Day 7 – LISS & Rest

Hypertrophy 1 Day 1- Chest and Biceps Day 2 – Quads and Hams Day 3 - Weighted Abs Day 4 - Back and Triceps Day 5 – Shoulders Day 6 or Day 7 – LISS & Rest

Hypertrophy 2 Day 1- Quads and Hams Day 2 – Chest and Triceps Day 3 - Weighted Abs Day 4 – Back and Biceps Day 5 or Day 6 – Shoulders Day 6 or Day 7 – LISS & Rest

The Calfs Routine at the end of the Resistance section can be added in at the end of any gym session 2-3 times a week. Rotate the 3 sessions. Copyright DR Physique Limited

Plan Week

Routine

1

Strength 1

2

Hypertrophy 1

3

Hypertrophy 2

4

Strength 2

5

Hypertrophy 1

6

Hypertrophy 2

7

Strength 1

8

Hypertrophy 1

9

Hypertrophy 2

10

Strength 2

11

Hypertrophy 1

12

Hypertrophy 2

STRENGTH 1 Copyright DR Physique Limited

Ross Dickerson (@DickersonRoss)

Strength 1: Upper Body A Exercise

Sets

Reps

Tempo

Rest

Flat Bench Press

6

8,6,4,8,6,4

1-1-4

90

T-Bar Row

6

8,6,4,8,6,4

1-1-4

90

Military Press

3

5

1-1-4

90

Lat Pull Down

3

5

1-1-4

90

Strength 1: Lower Body A

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Exercise

Sets

Reps

Tempo

Rest

Squats

6

8,6,4,8,6,4

1-1-4

90

Stiff Leg Deadlifts (slight bend in knee)

6

8,6,4,8,6,4

1-1-4

90

Leg Press

3

5

1-1-4

90

Leg Curls

3

5

1-1-4

90

Strength 1: Upper Body B Exercise

Sets

Reps

Tempo

Rest

Military Press

6

8,6,4,8,6,4

1-1-4

90

Weighted Pull Ups/Lat Pull Down

6

8,6,4,8,6,4

1-1-4

90

Flat Bench Press

3

5

1-1-4

90

T-Bar Row

3

5

1-1-4

90

Strength 1: Lower Body B

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Exercise

Sets

Reps

Tempo

Rest

Stiff Leg Deadlifts (slight bend in knee)

6

8,6,4,8,6,4

1-1-4

90

Squats

6

8,6,4,8,6,4

1-1-4

90

Leg Press

3

5

1-1-4

90

Leg Curls

3

5

1-1-4

90

STRENGTH 2 Copyright DR Physique Limited

Ross Dickerson (@DickersonRoss)

Strength 2: Upper Body A Exercise

Sets

Reps

Tempo

Rest

Decline Bench Press/DB

6

8,6,4,8,6,4

1-1-4

90

Bent Over Row

6

8,6,4,8,6,4

1-1-4

90

DB Shoulder Press

3

5

1-1-4

90

Weighted Pull Ups

3

5

1-1-4

90

Strength 2: Lower Body A

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Exercise

Sets

Reps

Tempo

Rest

Squats

6

8,6,4,8,6,4

1-1-4

90

Stiff Leg Deadlifts (slight bend in knee)

6

8,6,4,8,6,4

1-1-4

90

Front Squats/Leg Press

3

5

1-1-4

90

Leg Curls

3

5

1-1-4

90

Strength 2: Upper Body B Exercise

Sets

Reps

Tempo

Rest

DB Shoulder Press

6

8,6,4,8,6,4

1-1-4

90

Weighted Pull Ups/Lat Pull Down

6

8,6,4,8,6,4

1-1-4

90

Decline Bench Press/DB

3

5

1-1-4

90

Bent Over Row

3

5

1-1-4

90

Strength 2: Lower Body B

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Exercise

Sets

Reps

Tempo

Rest

Stiff Leg Deadlifts (slight bend in knee)

6

8,6,4,8,6,4

1-1-4

90

Squats

6

8,6,4,8,6,4

1-1-4

90

Lying Leg Curls/ Normal Leg Curls

3

5

1-1-4

90

Front Squats/Leg Press

3

5

1-1-4

90

HYPERTROPHY 1 Copyright DR Physique Limited

Ross Dickerson (@DickersonRoss)

Hypertrophy 1: Chest Exercise

Sets

Reps

Tempo

Rest

DB Incline Press

4

8-10

2-1-2

90

DB Flat Press

3

8-10

2-1-2

90

DB Incline Fly

3

8-10

1-1-4

90

Weighted Dips

4

8-10

2-1-2

90

Cable Fly

3

8-10

1-1-4

90

Hypertrophy 1 : Biceps

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Exercise

Sets

Reps

Tempo

Rest

Olympic Bar Curls

4

8-10

2-1-2

90

DB Single Arm Preacher Curls

3

8-10

2-1-2

90

Cable Rope Curls

3

8-10

1-1-4

90

Hypertrophy 1 : Quads Exercise

Sets

Reps

Tempo

Rest

Squats

4

8-10

2-1-2

90

Front Squats/ Leg Press

3

8-10

2-1-2

90

Leg Extensions

3

8-10

1-1-4

90

Leg Press

3

8-10

2-1-2

90

Hypertrophy 1 : Hams

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Exercise

Sets

Reps

Tempo

Rest

Dead Lifts

4

8-10

2-1-2

90

Leg Curls

3

8-10

1-1-4

90

DB Walking Lunges

3

8-10 each leg

1-0-1

90

Hypertrophy 1 : Back Exercise

Sets

Reps

Tempo

Rest

Bent Over Row

4

8-10

2-1-2

90

Weighted Pull Ups/Lat Pull Down

4

8-10

2-1-2

90

T-Bar Row

3

8-10

2-1-2

90

Close Grip Pull Down

3

8-10

2-1-2

90

DB Pull Overs

3

8-10

2-1-2

90

Hypertrophy 1 : Triceps

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Exercise

Sets

Reps

Tempo

Rest

Weighted Bench Dips

4

8-10

2-1-2

90

Skull Crushers

3

8-10

2-1-2

90

Cable Rope Extensions

3

8-10

1-1-4

90

Hypertrophy 1: Shoulders & Traps

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Exercise

Sets

Reps

Tempo

Rest

Close Grip Military Press

4

8-10

2-1-2

90

DB Shoulder Press

3

8-10

2-1-2

90

Lateral Raises

3

8-10

1-1-4

90

Upright Row

4

8-10

2-1-2

90

Rear Delt Raises

3

8-10

1-1-4

90

Olympic Bar Shrugs

3

8-10

2-1-2

90

HYPERTROPHY 2 Copyright DR Physique Limited

Ross Dickerson (@DickersonRoss)

Hypertrophy 2 : Quads Exercise

Sets

Reps

Tempo

Rest

Squats

4

10-12

2-1-2

90

Leg Extensions

3

10-12

1-1-4

90

Front Squats/ Leg Press

4

10-12

2-1-2

90

Lunges

3

10-12 each leg

2-1-2

90

Hypertrophy 2 : Hams

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Exercise

Sets

Reps

Tempo

Rest

Dead Lifts

4

10-12

2-1-2

90

Leg Curls

3

10-12

1-1-4

90

Hypertrophy 2: Chest Exercise

Sets

Reps

Tempo

Rest

Decline Bench Press/DB

4

10-12

2-1-2

90

Flat DB Fly

3

10-12

1-1-4

90

DB Flat Press

3

10-12

2-1-2

90

Weighted Dips

4

10-12

2-1-2

90

Cable Fly

3

10-12

1-1-4

90

Sets

Reps

Tempo

Rest

4

10-12

2-1-2

60-90

3

10-12

1-1-4

60-90

Hypertrophy 2 : Triceps Exercise Seated Overhead DB Extensions Cable Straight Bar Extensions

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Hypertrophy 2 : Back Exercise

Sets

Reps

Tempo

Rest

Weighted Pull Ups/Lat Pull Down

4

10-12

2-1-2

90

T-Bar Row

4

10-12

2-1-2

90

Lat Pull Down

3

10-12

1-1-4

90

One Arm Row

3

10-12 each arm

1-1-4

90

Upper Back Row Machine

3

10-12

2-1-2

90

Hypertrophy 2 : Biceps

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Exercise

Sets

Reps

Tempo

Rest

EZ Normal Grip Curl

4

10-12

2-1-2

90

Seated DB Curls

3

10-12

1-1-4

90

Hypertrophy 2 : Shoulders & Traps

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Exercise

Sets

Reps

Tempo

Rest

Arnold Press

4

10-12

2-1-2

90

Lateral Raises

4

10-12

1-1-4

90

DB Shoulder Press

3

10-12

2-1-2

90

Rear Delt Raises

3

10-12

2-1-2

90

Front Raises

3

10-12

1-1-4

90

Smith Machine/ DB Shrugs

3

10-12

2-1-2

90

CALFS Copyright DR Physique Limited

Ross Dickerson (@DickersonRoss)

Calfs Perform a session 2-3 times a week, rotating sessions, adding to end of your workout Exercise

Sets

WARM UP

Leg Press Calf Raises

3

Session 1

Leg Press Calf Raises

4

10-12

1-1-4

90

Calf Raise Machine

4

12-15

2-1-2

90

Leg Press Calf Raises

5

10

2-1-2

90

Calf Raise Machine

5

10

2-1-2

90

4

12-15

2-1-2

90

Leg Press Calf Raises

4

12-15

2-1-2

90

Calf Raise Machine (Drop Sets)

2

15 drop (total 30)

1-0-1

90

Session 2

Session 3

Calf Raise Machine Superset

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Reps

Tempo

Rest

No Failure increasing weight each set

Exercise Guide - Legs

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Exercise Guide - Chest

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Exercise Guide - Chest

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Exercise Guide - Triceps

Weighted Tricep Dips

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Skull Crushers

Exercise Guide - Back

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Exercise Guide - Back

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Exercise Guide - Shoulders

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CARDIO Copyright DR Physique Limited

Ross Dickerson (@DickersonRoss)

Perform 1-2 Low Intensity cardio sessions per week to help overall fitness levels and burn through unwanted fat. Use if gaining too much body fat. If you are playing sports this counts as one of your LISS sessions. •

You can do these on the bike, rower, or treadmill. Vary the machine used.

•

5 minutes warm up, then work at steady state (RPE scale 6/10, 60% of your max heart rate) for 30-45 minutes

TIPS •

If you start to put on too much fat, swap 1 or 2 low intensity sessions for a high intensity session, see below.

•

Cardio routine can be done on rest day, abs day or after a workout

High Intensity cardio to use instead of Low Intensity - once or twice a week •

5 minutes warm up, then into 30 seconds working at 100% turning the resistance up if possible

•

Follow with 1 minute moving rest turning down resistance.

•

Repeat this for 20 min with a 5 min cool down.

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ABS Copyright DR Physique Limited

Ross Dickerson (@DickersonRoss)

Introduction

One Weighted Abs session per week Weighted Abs There are 3 routines, Week 1, Week 2 and Week 3. Perform them in this order for the 12 weeks of the plan: 1, 2, 1, 2, 1, 2, 3, 1, 2, 3

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Weighted Abs Week 1 Exercise

Sets

Reps

Hanging Leg Raises (weighted)

4

8-10

In Week 1 keep the eccentric part of the exercises slow and controlled ( 3-4 sec eccentric, 1 sec concentric)

Hanging Leg raises with Twists

3

8-10

Cable Rope Crunch

4

8-10

Really focus on keeping form strict and using your abdominals to lift the weight not other parts of your body such as the hip flexors when performing Hanging Leg Raises.

Decline Bench Oblique Crunch

3

12-15 each side

Abs Machine

3

10-12

-

-

Week 1

Rest

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60 seconds between sets; 90-120 seconds between exercises

Weighted Abs Week 2

Week 2

In Week 2 the reps have increased so the eccentric changes to roughly the average working pace (2 sec eccentric, 1 sec concentric) Be strict with tempo as it’s key to keeping it fresh and constantly be putting new loads on the abdominal area. Rest

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Exercise

Sets

Reps

Hanging Leg Raises with Twists

4

10 each side

Decline Bench Oblique Crunches

4

12-15 each side

Hanging Leg Raises

3

12-15 each side

Cable Rope Crunch

3

20

Abs Machine

3

25-30

-

-

60 seconds between sets; 90-120 seconds between exercises

Weighted Abs Week 3 In Week 3, two Supersets are introduced. This will really get your blood pumping and heart racing.

Exercise

It is really important that you focus on the technique of each exercise to make sure you are giving the abdominal area an efficient workout.

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Reps

4

15-20

Decline Bench Oblique Crunches

4

15-20

Hanging Leg Raises

3

12-15

Cable Rope Crunch

3

15-20

Abs Machine

3

15-20

-

-

Week 3 Hanging Leg Raises with Twist Superset

Both exercises must be performed straight after each other with a slight rest in between each set (Both the eccentric and concentric part of the exercises need to be around 1 sec). Triple Drop Set: Perform 15-20 reps and then drop the weight and perform a further 15-20 reps, then rest for 60 secs. Repeat for 3 sets. Work to failure on both parts of the drop set.

Sets

Superset

Triple Drop Set

Rest

60 seconds between sets; 90-120 seconds between exercises

RECIPES Copyright DR Physique Limited

Ross Dickerson (@DickersonRoss)

Rainbow Trout with Lemon and Parsley Well this is hardly a recipe it's so quick & simple... but another idea and very healthy. Trout is low in fat (a third of the fat of salmon) and low in calories. Great source of iron, calcium, selenium and vitamins A, B1, B2, B6 and B12.

Ingredients: (Serves 1-2) - 2 fresh fillets of rainbow trout (1 fillet - approx 100-120g cooked so adapt as needed) - Juice of half lemon - Fresh parsley chopped - Salt and pepper to taste - 2 teaspoons of olive oil Sprinkle fillets with salt and fresh ground black pepper Heat oil over medium high heat in a non stick pan When hot add the fillets and cook for 1 minute each side Add lemon juice and once sizzling, add parsley and turn heat down and cook for another 2 minutes Serve with favourite veg - in photo, sweet potato mash, purple sprouting brocolli and carrots Variations: add a few prawns for extra protein content

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Chicken and Cashew Nut Stir-Fry You can play around with the ingredients, throw in more veg,, add more or less chilli, and use the amount of chicken according to your dietary needs.(As with the other recipes the quantities are approximate for one serving). Ingredients: 150g chicken breast cut into bite size pieces small handful of raw unsalted cashew nuts 1/2 a medium sized onion cut into 4-6 large pieces thumb nail sized piece of ginger chopped or crushed fresh chlili to taste (I used half a medium-hot chilli - I like it quite spicy) fresh coriander chopped 1 tablespoon olive oil (or groundnut oil) Marinade - 1/2 teaspoon cornflour plus 1 dessert spoonful soy sauce Cooking sauce - 2 teaspoons white wine vinegar; 1/4 teaspoon sugar; 2 teaspoons dry/medium sherry; dessert spoon water. Mix soy sauce and cornflour for marinade and add to pieces of chicken breast in a shallow bowl. Leave 10 minutes. Mix ingredients for cooking sauce in small bowl and put to one side. Heat wok over medium-high heat and then add the oil. When oil is hot, add cashew nuts and lightly toss for 30 seconds or until light brown. Remove with slotted spoon and put to one side. Keep oil very hot and add marinated chicken; stir fry for about 3 minutes, turning frequently. Remove chicken and put to one side. Add onion, chilli and ginger to wok (you may need an extra teaspoon of oil) and stir fry until onion slightly soft. Return chicken to the wok along with the cooking sauce and bring to boil. Cover and turn heat right down - simmer for a few minutes to ensure chicken fully cooked and let flavours mingle. Finally add cashew nuts and a small handful of chopped coriander. Serve with rice or noodles. TIPS: If you are not using non-stick pans, use a wok if you can as chicken sticks easily, and keep your wok seasoned by wiping over with a few drops of oil after every time it is washed. Groundnut oil (peanut oil) is great for cooking chicken. Make sure oil is really hot when the chicken is added but turn down once the chicken has sealed on all sides. Copyright DR Physique Limited

Curried Chicken Stew Ingredients: (2 servings) Ingredients: (2 portions) 2 teaspoons olive oil 2 skinless chicken breasts, cut into 1" pieces 1/2 green pepper chopped 2 large tomatoes chopped (skinned too if you prefer) 1 small onion chopped 2 garlic cloves, chopped or crushed 1 teaspoon curry powder 1/2 teaspoon ground cumin 1/2 teaspoon ground turmeric pinch of ground ginger salt and black pepper to taste 1 tablespoon plain non-fat yoghurt 1 tablespoon fresh chopped coriander

- Heat oil in non-stick pan over medium heat - Add onion, garlic and pepper, and saute for 2 mins - Add chicken and saute until browned, about 5 minutes - Add the rest of the ingredients except yoghurt and coriander - Bring to a boil, then reduce heat and simmer for 15 minutes - Remove from the heat and stir in yoghurt and coriander (Note: if making in advance for the week leave this until just before serving) Serve with wholegrain/brown rice or cous cous for a change.

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TIPS: • Even better prepared in larger quantities for use throughout the week, as curries get better after maturing for a day or two! It will take a bit longer - the prep, and cooking time to make sure the chicken is well cooked - but it being there after work to eat right away is a welcome sight. Adapt quantity of chicken according to diet plan and your specific protein needs, • For the larger portion version you may need to remove the onion/pepper/garlic from the pan after it is sauteed for 2-3 mins and keep to one side while browning the chicken in batches • Improvise and adapt - in the photo below dealing with a large portion for the week, I didn't have enough fresh tomatoes so used a tin of chopped tomatoes; also, I used a Madras curry powder for added spice

Pomegranate Pork Steaks Pork is a great meat choice as really low in fat. This recipe does use some fruit and honey, therefore adding some sugar to your diet, but the quantity per serving is quite small. One pork steak weighed nearly 150g cooked. Ingredients (serves 4): 4 pork loin steaks, trimmed of excess fat tablespoon olive oil 1/2 pomegranate juice of 1/2 orange 1 dessert spoon honey 2 teaspoons mustard (English or Dijon) sprinkle of hot chilli powder to taste 2 cloves garlic crushed

- Squeeze the 1/2 pomegranate to extract as much juice as possible and use all the seeds - Mix this with the juice from the orange, honey, mustard, crushed garlic and hot chilli powder - Mix well and coat pork cutlets - Leave to marinate for up to an hour. - Heat oil in non-stick pan over quite a high heat - Shake off excess marinade and pan fry pork steaks for 4-5 minutes each side until nicely browned - Add marinade to pan and turn down heat, cooking for a further 7-8 minutes, or until sauce has reduced so there is one spoonful per steak.

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