On October 19th, I posted a picture of a meal that I called "quite possibly the perfect breakfast." Let's talk dinner! I am a big fan of any dinner that involves red meat. Red meat is the king of meats to eat when you want to build muscle mass.... just ask all those tri-tip eating body builders. I would estimate that I consume red meat in over 50% of my meals in an entire week.
For dinner, I love to fire up a few steaks on the gas grill, but honestly, when I do that I have a tendency to skip my veggies and just eat a bunch of meat (with a bottle of Cabernet subbing for my carbs). The pan of pleasure pictured above helps me get some good carbs into my system, and more importantly, from start to finish takes me about ten minutes.
Cut as much fresh asparagus as you like and into 1" pieces. I go to Safeway and just pick up one bunch of asparagus. It probably runs about 8-12 ounces. Asparagus rocks, so more is always better. Heat a few tablespoons of olive oil in a pan and toss in the asparagus. You will have to toy with your asparagus cooking time. If you like your asparagus crispy, you start adding the rest of the ingredients quickly. If you like it softer, let it cook a bit. After your asparagus cooking time meets your satisfaction, toss in some chopped garlic. I buy jars of chopped, roasted, organic garlic and scoop in a ton of the stuff. Roasted garlic is milder than regular chopped garlic, so I like to add a lot. I then add in some thin sliced beef tenderloin (filet mignon), a pound or more, and flavor it with spices of my choice. It is important that you use beef tenderloin. The cut is very tender and when sliced thin can be cut with a fork when it is raw so it doesn't need a long cooking time to get tender like cheaper cuts of meat. As soon as you add the beef, toss in a package of sliced mushrooms. Mushrooms are another ingredient that you have to toy with cooking time based on your preference. I prefer my mushrooms a bit firm. If you like them softer, add them to the mix just before you add the beef. Once everything is cooked to your satisfaction, serve it up! I toss on some garlic salt just before I start feasting. This meal will run you about $15-$17 to cook, but unless you are really super hungry, you can easily split it into two or three servings. If you keep the meat rare, it will end up medium rare to medium when you reheat it in a microwave.
In the photo above, I used about 1.5# of tenderloin, two bunches of asparagus (you can sub any veggie if you don't like asparagus), one package of mushrooms, and almost a whole jar of garlic. The photo above provided my wifey with five meals to take to work or eat at home during the next week. I am not kidding when I tell you the whole thing was ten minutes from start until scooping into some storage containers.
You don't have enough time to "eat right"????? I call bullshit.
Post thoughts to comments.
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Chris Stroud runs the One World SDF website. He is still looking for some testimonials from you One World members. He is making you all an offer:
1.) The first 25 people to submit a testimonial will get a free One World SDF water bottle.
2.) They must submit it here: http://www.oneworldsdf.com/submit-testimonial/
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This from day two of our last in-house challenge....
WOD 11/5/2009
"Helen"
Complete three rounds for time of:
- Run 400m
- 21 kettlebell swings (M:53#/W:35#)
- 12 pull-ups
Coach's Corner: I hate to be a dick, but I have to make a complaint. Lately, I have been seeing a lot of weak ass pull-ups. A pull-up means the bottom of your chin goes OVER the bar. Craning your neck up so the tip of your chin just grazes the bottom portion of the bar is not a full range of motion pull-up. If you are counting that as a pull-up, you are cheating yourself and posting a bullshit time on the dry erase board. This is not what you are about if you train at One World. Some degradation of technique is acceptable in an intense workout. Full range of motion in a movement is not.
It also drives me crazy when I see an athlete barely make a pull-up (sometimes not even making the attempt), and then for some crazy reason, try to do another one. Nine times out of ten they miss the attempt. (It drives me even crazier if they count the missed attempt.) Do yourself a favor, don't waste the effort! Drop off the bar, grab a breathe or two, then hop back on and pound them out. You will be faster and LEGIT!
Here is a good challenge for all of you tomorrow. Grab a person in the gym who is just chillin' and ask them to judge your pull-ups. If they say your chin does not go OVER the bar, don't count it! I'd rather be the guy who comes in last with full range of motion than the guy who claims first with bullshit......
This is pull-ups done right. Thank you Rob Miller....
Hello You
Good stuff, It might just work, although it seems easier when you have a plan.
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Posted by: Herimmediately | December 08, 2009 at 09:38
That meal looks great Freddy. But the fact that you made it for your wife makes you the man of the hour!!
Posted by: Heather | November 05, 2009 at 16:30
That looks so good!!!! I'm starving!!!!
Posted by: Chris | November 04, 2009 at 23:01
That's what I like about One World. Integrity.
Is it weird that I licked the screen to try to taste that yummy deliciousness you have posted up there? You should have containers of that in the vending machine!
Posted by: Lancaster | November 04, 2009 at 22:52
Testimonial...done! I've been wanting a One World water bottle ;0)
I'll be back tomorrow! Works been crazy! Missed you guys and can't wait to be sore again...
Posted by: Anna | November 04, 2009 at 22:37