Fat Loss – Body Transformation – Advanced Nutrition

I’m a huge shrimp eater (especially in the early portions of contest prep), so thank you to reader Donna for sending me this great recipe! Enjoy!

Prep Time: 10 minutes

Cook Time: 3 minutes

Total Time: 13 minutes

Ingredients:

12-15 medium to large shrimp or prawns, butterflied (shells can be removed or left on, as desired)
2 Tbsp. oyster sauce (I used Golden Dragon Brand)
1 Tbsp. soy sauce
1 Tbsp. fish sauce (available in tall bottles at Asian stores)
1 Tbsp. brown sugar
5-7 cloves minced garlic (to taste)
2 Tbsp. lime juice
2-3 Tbsp. olive oil for stir-frying
1 fresh red chili, minced, OR 1/2 tsp. dried crushed chili (to taste)
GARNISH:
lime or lemon wedges
handful of fresh coriander
Optional: more fresh chili, OR dried crushed chili

Preparation:
Make the marinade/sauce by combining in a mixing bowl: oyster sauce, soy sauce, fish sauce, brown sugar, garlic, lime juice, and chili. Stir well.

Place shrimp in the marinade and stir well to coat.

Heat some oil in a wok or frying pan. When hot, add the shrimp along with the marinade.

Stir-fry 2-3 minutes, or until shrimp are plump and pink. They will also be lightly browned from the sauce. (Avoid overcooking, or shrimp will turn rubbery.)

This dish can be served 2 ways: For a Dinner or Lunch Entree: Simply slide onto a serving platter and sprinkle with coriander, plus additional fresh chili (if using). Add lemon or lime wedges to the side, and serve with whole grain rice. A nice rice dish that pairs well is Thai Sticky Rice .

Enjoy!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

One of the most common questions I get about nutrition is “What on earth do I eat?” While I try to be as flexible as possible with clients, giving them a simple food list isn’t always the best way to go if they aren’t experienced with creating healthy meals in the kitchen. So I’ve decided to share some of my favorite meals/snacks that I’ve eaten for years gathered from friends, books (Eating For Life by Bill Phillips is loaded with great recipes), and just trial and error.

Remember, when I say 5-7 meals per day, that includes snacks. To me, a meal is whatever you eat. I gave up breakfast, lunch and dinner many years ago. To me, it’s meal 1, meal 2, so on and so forth. I don’t mind eating eggs at 8pm or lean steak and a sweet potato at 6am. Variety is the key!

Gladware + sandwich bags + a small cooler lunch box is your best friend when you’re eating healthy! LOL – I’m a social person and I love spending time with friends. I don’t let “my lifestyle” get in the way of that. If they’re going somewhere that I can’t eat, I’ll bake 2 chicken breasts and put them in a sandwich bag and carry them with me. I’m not joking! Most people don’t have to be that hardcore, but hey, where there’s a will, there’s a set of 6 pack abs.

Breakfast Taco (no kidding)
Whole Grain tortillas
4 egg whites and 1 egg yolk, beaten, mixed with
a splash of skim milk or water and a
dash of McCormick “Santa Fe” Spice Blend
2 Tbsp diced red and/or green bell peppers
1/4 cup, scant sliced scallions
1/4 cup diced lean ham
1/4 cup sliced baby mushrooms, white or Portabella
2-3 grape tomatoes, halved
cilantro, fresh or dried, to taste
2 Tbsp Fat Free “Tomato’n Basil” Feta Cheese
Hot Salsa for topping

Cheesecake Snack (WHAAAAAT?)
1 tub of fat free cottage cheese
10 strawberries (or an equivalent amount of blueberries)
8-10 packets of Splenda
Blend to puree, refrigerate for 1-2 hours
Eat… Have a sweet tooth? Perfect for you…

Pita Snack
I found this one on the web a while ago, and while I swear I’m not a big cottage cheese fan, I love this because cottage cheese is an amazing source of amino acids. If you’re on the run, keep the pita seperate until you’re ready to eat it.
Mix one serving of cottage cheese with a small portion of garbanzo beans. Add red wine vinegar to taste. Serve inside a whole wheat pita and garnish with fresh spinach leaves and sprouts. Now you have a quick, delicious, complete meal.

Pumped Up Chicken Salad
I think this one came from Eating For Life – but it is one of my staples… 4 servings!
3 cups diced cooked chicken (4 portion sized breasts)
1 cup chopped celery
1 small apple, chopped
2 Tablespoons chopped onion
1/2 cup low-fat cottage cheese
1 teaspoon skim milk
1 handful red seedless grapes, quartered
pepper

Mix chicken, celery, apple, grapes, and onion in large mixing bowl. In a blender mix cottage cheese and skim milk. Blend for 2 minutes on the “whip” speed. Add to chicken mixture. Pepper to taste. Serve on lettuce or in a whole wheat sandwich.
makes 4 servings

Tasty Chicken Recipe
(This one was listed on a message board that I visit regularly. Excellent recipe.)
Cut up 1 chicken breast into strips. In a bowl put 1 teaspoon of black pepper, 1 teaspoon of paprika, dash of salt (if desired) and 1 Tablespoon of lemon juice. Mix the chicken with the other ingredients in a bowl until the chicken is coated. Cook the chicken in your wok (or skillet) until it turns golden brown. Spray a little olive oil on your wok to keep the chicken from sticking. Stir it some, but mostly let it sit and cook until the skin turns brown. Eat in salad, by itself, or mix with vegetable/wheat pasta. Dont forget your 2 glasses of water! Enjoy!

Patty Melts
Ahhhh, one of my faves.
I simply soak the leanest ground hamburger (or ostrich, or turkey) meat I can find in worcestire (spelling?) sauce, cook on the Foreman with grilled onions, add fat free sharp cheddar, whole grain toast and I can’t even tell the difference in this and the ones my mother made us…

My Breakfast + Pre-workout drink…
I’m I’m working out after breakfast, it is time for the highest caloric intake of the day, but I don’t want just any calories. I want sustained energy from carbs and sustained amino acid release from protein.
2 scoops of vanilla (or banana) High 5 Protein Powder
1/2 cup of oatmeal (not cooked)
1/2 banana
ice
water
blend until smooth

Note: I also have a very similar breakfast on non-workout days. My mornings are usually rushed and this is easy to blend, put in a drink bottle and go. Of course, I typically weigh between 235 and 255, so you may not require this amount, so adjust accordingly!

Comments, questions, ideas, recipes, etc – feel free to let me know!

Boyd Myers
Hungry Personal Trainer in San Antonio
210.391.1454

Hey everyone,

Here’s a body transformation recipe sent in from a client of mine for Spicy Haddock. Sounds great – enjoy!

8 ServingsPrep/Total Time: 30 min.

Ingredients
2 pounds haddock fillets
1 can (4 ounces) chopped green chilies
2 tablespoons vegetable oil
2 tablespoons soy sauce
2 tablespoons Worcestershire sauce
1 teaspoon paprika
1/2 teaspoon garlic powder
1/2 teaspoon chili powder
Dash hot pepper sauce

Directions
Place fillets in a 13-in. x 9-in. baking dish coated with cooking spray. Combine the remaining ingredients; spoon over fish. Bake, uncovered, at 350° for 20-25 minutes or until fish flakes easily with a fork. Yield: 8 servings.

Nutritional Analysis: One 4oz serving equals 139 calories, 501 mg sodium, 65 mg cholesterol, 2 gm carbohydrate, 22 gm protein, 4 gm fat.

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

Here’s a good, simple steak recipe, no grill required (but if you have a grill, USE IT!)

New York Strip Steak

Ingredients:

2 grassfed New York strip steaks
1 Tbsp salt
1 1/2 tsp pepper
4-6 crushed garlic cloves
Or 2 tsp garlic powder
2-3 Tbsp olive oil

Preparation:

Select grassfed steaks approximately 1″ thick.Remove from refrigerator.Combine: crushed garlic, salt, pepper.Brush steaks with olive oil on both sides.Rub spices into meat.Let set at room temperature for about an hour.Place steaks on rack in a roasting pan.Turn heat in broiler compartment to low (about 170 degrees, if your range is equipped for it.)After about 15 minutes, turn steaks over.Remove when internal temperature on meat thermometer shows
135° for rare
150° for medium
160° for well done

This recipe will also work for Kansas City strip steaks, strip steak, or club, T-bone, porterhouse, sirloin, and rib steak.

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

This transformation friendly recipe was sent in by reader Emily. Enjoy!

Beef and Black Bean Chili Recipe

Prep Time: 10 minutes

Cook Time: 40 minutes

Ingredients:

2 tsp canola oil
1 medium yellow onion
1 large red pepper, deseeded and chopped
1 jalapeno chile pepper, deseeded and chopped
1 large carrot, chopped
2 tbsp chili powder
1 tbsp cumin
3/4 pound extra-lean ground beef
1 15-ounce can crushed tomatoes
1 15-ounce can low sodium black beans, drained
2 cups frozen sweet corn

Preparation:

Heat oil in a large Dutch oven on medium heat. Add onion, red pepper, jalapeno pepper and carrot. Saute for 5 minutes, until onion has softened. Sprinkle chili powder and cumin over the vegetables and stir for 1 minute. Crumble in ground beef; cook on medium-high until no longer pink. Add canned tomatoes and black beans. Turn down heat and simmer for 15 minutes. Add sweet corn and cook for a further 5 minutes.
Serve with a dollop of fat free sour cream or a light sprinkling (1-2 tbsp) of reduced fat Jack cheese.

Serves 6-8

Per Serving: Calories 279, Calories from Fat 53, Total Fat 5.7g (sat 1.8g), Cholesterol 35mg, Sodium 304mg, Carbohydrate 37mg, Fiber 9.3g, Protein 19.4g

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

Here’s a lean beef recipe – just because you’re dieting does NOT mean you have to give up beef! Thank you to Lee for submitting this recipe to the personal trainer in San Antonio blog!

Flank steak has very little fat, making it an ideal low fat beef dish. Marinating it makes the beef tender and provides a wonderful flavor. Serve warm with a green salad, or any way you choose.
Ingredients:

1 pound flank steak, trimmed
1/4 cup lemon juice
2 tbsp clear honey
2 tsp grated fresh ginger (you could use 1 tsp gound ginger instead)
1 tbsp olive oil
2 garlic cloves, crushed
2 tbsp reduced sodium soy sauce
Preparation:

Whisk together lemon juice, honey, ginger, oil, garlic and soy sauce in a small bowl.
Place beef and marinade in a glass dish; cover and refrigerate for between 8 and 24 hours, turning occasionally.

Preheat broiler. Spray broiler pan rack with nonstick cooking spray. Remove beef from marinade and place on rack (discard marinade). Broil 3 inches from heat for about 4 minutes each side, or to desired degree of doneness. Let rest for a few minutes before slicing across the grain.

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

Another great recipe from a reader!

Ingredients

1 1/2 cups uncooked glutinous white rice
1 2/3 cups water
1 pound boneless beef sirloin steak (3/4 inch thick)
2 tablespoons cornstarch
1 (14 ounce) can beef broth
2 tablespoons soy sauce
1 tablespoon packed brown sugar
1/4 teaspoon garlic powder
4 cups fresh broccoli florets
Directions

In a saucepan bring water to a boil. Add rice and stir. Reduce heat, cover and simmer for 20 minutes.
Meanwhile, slice beef into very thin strips.
In a mixing bowl, combine the cornstarch, broth, soy sauce, sugar and garlic powder. Mix thoroughly.
In a large skillet, over medium/high heat, saute the beef strips until browned and juices evaporate.
Stir broccoli and cornstarch mixture into meat. Cook until mixture boils and thickens, stirring frequently. Serve over the cooked rice.

Calories: 232 | Total Fat: 4.9g | Cholesterol: 33mg

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

A reader sent this to me from the web. Enjoy!

This classic southwestern-style beef dish is a perfect low fat supper, so long as you use fat-free sour cream.
Ingredients:

3/4 pound boneless beef round, trimmed and cut into strips
1/4 cup fresh lime juice
1 tsp ground cumin
1 tbsp chili powder
1 garlic clove, crushed
1 tbsp canola oil
1 yellow pepper, seeded and cut into strips
1 red bell pepper, seeded and cut into strips
1 red onion, thinly sliced
4 fat-free whole-wheat tortillas, warmed
1/2 cup salsa
4 tbsp fat-free sour cream
Chopped cilantro to garnish

Preparation:
Combine lime juice, cumin, chili powder and garlic in a glass dish. Add beef and toss to coat. Cover with wrap and marinate in the refrigerator for 2 hours. Remove beef strips and discard marinade.
In a large nonstick skillet, heat tablespoon of oil. Add beef strips, bell peppers and red onion, stirring and tossing until beef is cooked – about 5 minutes.

Divide fajita mixture among four tortillas. Garnish with salsa, fat free sour cream and cilantro, and roll them up.

Serves 4.

Per Serving: Calories 253, Calories from Fat 61, Total Fat 6.7g (sat 1.2g), Cholesterol 52mg, Sodium 269mg, Carbohydrate 25.8g, Fiber 11.4g, Protein 22.2g.

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

Tasty recipe sent in by reader Kris. Enjoy!

Here’s your ingredients:

Natural Nut Butter of your choice
Heavy/Double Cream
Pro Complete 40 Protein (flavor of choice)
Use chocolate whey and crunchy peanut butter for the snickers taste.
Also you can add a teaspoon or two of granulated splenda to sweeten it a little.

Instructions:

Put 50 grams of nut butter and 25 grams of whey protein into a bowl
Mix a little until dry and clumpy
Add 40ml of heavy cream. Now it magically smooths out quickly when mixed
Take out of bowl and shape into a bar

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

Thanks to reader Elaine for this tasty shake recipe.

Banana Breakfast Shake
Prep: 5 min.
1 quart lowfat milk
1 scoop vanilla or banana Pro Complete 40 Protein
2 bananas, without peel, medium, frozen
2 tsp. vanilla extract
1 tsp. almond extract
1/2 tsp. cinnamon
Place all ingredients in a blender. Blend until smooth.

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

Maybe my taste buds are completely ruined, but here’s something I’ve been using as a “snack” or something “sweet” during my prep.

I cook one cup of oatmeal in the microwave.
Put it in a bowl with a lid (Gladware).
Pour two scoops of Vanilla Pro Complete 40 in.
Add crushed cinnamon.
Stir.
Refrigerate.

I may sub the vanilla protein for chocolate and the cinnamon for crushed mint.

Eat cold with a spoon.

In MY mind, it kind of tastes like cake. But then again, paper may taste good after 16 weeks of intense dieting.

Ohhhhh, 9 more days…

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

Beware – only drink this if you want something that TASTES like a Whataburger chocolate shake or a Wendy’s Frosty, but has MUCH fewer calories and is body transformation friendly!!!

Thank you to local reader “WigglePig” for this amazing recipe.

1 scoop choolate fudge BSN Lean Dessert protein
1 cup ice
1/2 cup water
1/4 cup skim milk
1 spoonful vanilla extract
2 packages Splenda
Ground mint to taste

Mixes like ice cream! Tastes absolutely amazing…

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

Three simple protein recipes that I’m using right now.

Cinnamon and Oats

Vanilla Pro Complete 40
Quaker Oats
Ground Cinnamon

This is the shake I like to make in the morning, but you can make the vanilla with just the cinnamon and it is just as tasty for an evening snack.

I do not cook the oats in my shake – just measure and add to the blender. HOW much of each ingredient is based on your size and goals, of course. Add ice! Tastes great.

Mint Chocolate Smoothie

Crushed Mint (Seasoning Form) or Mint Extract
Chocolate Pro Complete 40

Of course, you can add oats if you need carbs. Same instructions as above!

“Peanut” – butter Cup

Chocolate Pro Complete 40
Almond Butter (or all natural Peanut butter)

Same instructions, but I add the water before I add the almond or peanut butter. Adjust the amounts to manipulate macronutrient ratio.

These are all simple. Again, oats can be added to any, but if you read you know that I never combine fat and carb sources in the same meal, so peanut butter plus oats in the same shake isn’t going to be a part of my diet, ever.

Remember, each scoop of Pro Complete 40 has approximately 20g of protein and 1/2 scoop of oats has roughly 30g of carbohydrates. So adjust accordingly based on the amounts you need at the time of day you need it.

Enjoy!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

Just received a recipe from Toby here in San Antonio, enjoy!

Spiced with cinnamon and sometimes nutmeg or allspice, serve this pudding warm with a little milk. Buckwheat pudding is nutritious and fun to eat at any meal.

It isn’t necessary to be on a gluten free diet to enjoy the taste and nutrition of buckwheat. The pudding recipe below is a good example of how easily buckwheat groats can be substituted for rice or grains.

The recipe uses the same traditional spices found in rice pudding, with equally delightful results. The buckwheat groats may be cooked in advance and chilled until ready to use. This recipe is easy to prepare and makes 6-8 servings.

Instructions:
Preheat oven to 325F

Evenly coat sides and bottom of an 11 x 7 baking dish with cooking spray.

Ingredients:
2 cups cooked buckwheat groats
3 large eggs
1 cup soft raisins
1/4 teaspoon salt
2/3 cup granulated sugar
1 teaspoon vanilla
2 teaspoons cinnamon
1 cup low carb (MooTopia) or other lean milk

Preparation:
Soak the raisins in a container of hot water for at least twenty minutes.
When they are soft drain them thoroughly and set aside.
In a large mixing bowl beat the eggs on low speed.
Add the vanilla, cinnamon, sugar, salt, and milk.
When well blended, use a fork to stir in the raisins and the cooked buckwheat groats. Using a spatula, spread the mixture evenly into the baking dish.
Cover the dish with tinfoil. Bake for 40 to 50 minutes until pudding is set. It may be somewhat soft and will set further after it is removed from the oven.
Can be served warm or cold, with or without milk.
For added taste, sprinkle the top lightly with powdered nutmeg.
Finely chopped nuts also make a nice garnish, along with whipped cream or a non-dairy topping.
Makes 6-8 servings.

Cooking notes:

Making puddings can be tricky. If the eggs are too large or too small, the pudding may not set well, so the cook may want to add or use one less egg depending on their size. When set, the pudding will still be soft and show some liquid on the top surface.

The pudding will set and thicken further as it cools outside the oven. At the end of baking time, if the pudding is not well set allow it to bake a little longer until it has begun to get firm. After it is thoroughly cooled, any leftover pudding may be stored in the refrigerator.

Nutrition notes:

Buckwheat Pudding is high in fiber, protein, several vitamins and minerals. It is a good source of complex carbohydrates as well.

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

This is one of the recipes I’ve been using. It isn’t elaborate, but it’s an easy way to get whatever ratio of low glycemic carbohydrates and lean protein you need for your transformation.

I simply boil whole grain rice, peel shrimp, and cook egg whites and mix it together with different seasonings. Of course, serving sizes vary depending on how many carbs I’m looking to get at a certain time (nutrient timing is everything) and how much protein I need (simply add shrimp or egg whites for more protein).

Simple, under 10 minutes, and can be packed to go and eaten whenever you’re ready!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454