Fat Loss – Body Transformation – Advanced Nutrition

Hey San Antonio,

I’m not crazy about the Feta cheese, so I’d probably replace it with low fat cottage cheese. Nonetheless, it sounds tasty.

Fire Roasted Shrimp with Feta
Prep: 15 minutes
Cook: 18 minutes
Yield: 4 servings
Ingredients
2 teaspoons olive oil
1 small onion, chopped
2 garlic cloves, minced
1 cup chopped zucchini and/or yellow squash
2 (14.5-ounce) cans fire-roasted tomatoes
11/4 pounds medium shrimp, peeled and deveined
1/4 cup chopped fresh Italian parsley
1 tablespoon chopped fresh basil or oregano
1/2 cup crumbled low-fat feta cheese
Preparation
1. Preheat oven to 425F. Heat oil in a large ovenproof skillet over medium-high heat. Add onion, garlic, zucchini and/or squash and cook, stirring frequently, until softened, about 3 minutes. Add tomatoes; bring to a boil. Reduce heat to medium-low and let simmer 5 minutes. Add shrimp, parsley and basil, stirring well. Top with feta cheese.

2. Place skillet in the oven; bake until shrimp are cooked through and cheese is slightly melted, about 7 to 9 minutes.

Nice, high protein, healthy fat shrimp recipe for dinner – 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!

I love Ahi Tuna, and this is another amazing recipe. I can’t wait to have it after my show! Thanks to Jessica from Florida!

This very simple glaze recipe is great paired with meaty Ahi tuna fillets. The tangy limes and the sweet honey work so well with the subtle smokiness from the grill. This grilled Ahi tuna recipe is best if the fish is cooked medium-rare.

Makes 4 Honey Lime Glazed Grilled Ahi Tuna Fillets
Prep Time: 15 minutes

Cook Time: 5 minutes

Ingredients:

2 limes, juiced
1/4 cup olive oil
2 tbsp rice vinegar
2 cloves garlic, crushed and minced
1 tablespoon grated fresh ginger
4 six-ounce Ahi tuna fillets
salt and fresh ground black pepper to taste
1/4 cup honey
vegetable oil, as needed for grill
Preparation:

In a bowl, whisk together the lime juice, olive oil, rice vinegar, garlic, and ginger. Lay the tuna fillets on a plate, season with salt and fresh ground black pepper to taste, and spoon over 1/2 of the glaze, turn to coat evenly. Let marinate for 30 minutes in the refrigerator. Add the honey to the remaining half of the glaze and mix well.

Heat an outdoor grill on high. When the grates are hot, lightly oil, and place tuna fillets on grill. Cook for about 2 minutes, and turn over, brushing the glaze over the cooked side. Grill 2 minutes more for medium-rare to medium. When fish is cooked transfer to a plate and brush the honey lime glaze over the other side of fillet.

Serve immediately with any remaining glaze.

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,

If you haven’t tried the Seared Ahi Tuna Recipe, you are missing out. I made it without the bread crumbs (of course, contest prep) and it was still amazing. Definitely check it out.

As promised, more body transformation and fat loss recipes! If you’ve read my nutritional guidelines, you know there’s a time for both carbs and fats. When clients explain how I break down my diets, people seem to be shocked that I don’t completely limit or eliminate one or the other.

Every meal (feeding) is protein based, and I don’t allow fat and carb combos in meals. Keep that in mind when making a submission. Calorie content is VERY secondary to this.

I haven’t tried this one, but it was submitted and sounded really good! Check it out!

Seared Mahi-Mahi (or Tilapia) with Gazpacho Sauce

Ingredients
1 1/2 cups coarsely chopped English cucumbers (about 1/2 large)
3/4 cup coarsely chopped green onion
1/2 cup coarsely chopped fresh cilantro
5 1/2 tablespoons olive oil, divided
1 1/2 tablespoons white balsamic vinegar (or more, to taste)
2 1/2 teaspoons chopped seeded serrano chilies or 1/2 teaspoon hot pepper flakes

4 (6-8 ounce) halibut fillets or tilapia fillets or mahi mahi fillets
1 1/2 teaspoons ground cumin
6 ounces small cherry tomatoes or grape tomatoes, halved (use a mixture of yellow and red for more colour)

Directions
1 Combine cucumber, onions, cilantro, 4 1/2 tablespoons oil, 1 1/2 tablespoons vinegar, and chiles in processor. Using on/off turns, blend mixture until finely chopped. Transfer to bowl. Season with more vinegar, if desired, and salt and black pepper.
2 Sprinkle fish fillets on both sides with salt, pepper, and cumin. Heat remaining 1 tablespoon oil in large nonstick skillet over medium-high heat. Add fish and cook 5 minutes. Turn over, cover, and cook until fish is just opaque in center, 4 to 5 minutes.
3 Divide gazpacho sauce among 4 plates. Top each with 1 fish fillet. Scatter tomatoes atop and around fish and serve.

If I get time today, I have a few personal training and bodybuilding show relating updates I’d like to make.

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,

I’m not the biggest salad eater out there, but I don’t mind the “right kind of salad”. Too many people think eating salad is automatically healthy, but once you throw on the crutons, cheese, and the worst, salad dressing, you might as well have eaten a cheeseburger.

REMEMBER: EVEN LIGHT SALAD DRESSINGS ARE LOADED WITH SUGAR! Stick with vinagerette, no dressing or a VERY small amount of a fat free version (like a teaspoon).

Dieting (and I hate that word) does not require eating like a rabbit, but if you enjoy salad, there’s absolutely nothing wrong with the right ingredients.

Examples of Body Transformation Friendly Salads include:
•Greek salad (put extra protein on, such as hard boiled eggs, chicken, or seafood)
•Chicken (cooked without breading, of course) atop salad greens, chopped snow pea pods, chopped red pepper, and walnuts
•Low-carb cole slaw with chicken, pecans, and bits of apple
•Tuna salad with greens, tomato and avocado
•Salmon on top of greens, blanched green beans, mushrooms, and sprouts
•Grilled Chicken breast with greens, cucumbers, pecans, and crumbled blue cheese
•Lean Steak with greens, thinly sliced red onions, green pepper, and mushrooms

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,

Since I’ve been eating a lot of extra lean beef during my bodybuilding competition prep, I thought I’d introduce a recipe I use for Marinated Flank Steak. I love to load up the veggies (especially spinach) and maybe add a small egg white omelet to the side!

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.

Serves 4

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 great recipe idea, full of high quality protein and quality carbohydrates. Due to the carbohydrate content, I’d prefer this be a meal around workout time, or very early in the day.

Mexican High Protein Wrap

Servings Per Recipe: 1
Amount Per Serving
Calories: 262.8
Total Fat: 4.9 g
Cholesterol: 26.3 mg
Sodium: 971.3 mg
Total Carbs: 32.6 g
Dietary Fiber: 11.8 g
Protein: 28.0 g

Ingredients

* Whole Grain Roll Up, 1 serving
* Beans, black, .25 cup
* *Tomato products, Hunts Diced Tomatoes w/ Basil, Garlic, and Oregano, 0.3 serving
* Cilantro, raw, 1 tbsp
* Chicken Breast, no skin, 1.6 ounces
* Black Olives, 2 jumbo
* Cheddar Cheese, Fat Free, Kraft, 0.125 cup (remove)

Obviously, the chicken breast should be either cooked or from a can or a bag. Add everything to the tortilla and simply “wrap” it” Great on the go!

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,

Easy and quick high protein chicken recipe, perfect for dinner in your body transformation and fat loss endeavor!

Ingredients
1 small chicken, quartered
salt
freshly ground black pepper
4 cloves garlic, peeled and crushed
1/4 cup freshly squeezed lemon juice
3 teaspoons fruity olive oil
1 teaspoon chopped parsley

Directions
1 Season the chicken with salt and pepper.
2 In a shallow dish filled with a mixture of garlic, lemon juice, oil, and parsley, roll the chicken quarters to coat them.
3 Allow to marinate at least 1 hour.
4 Preheat the broiler.
5 Drain the chicken, reserving the marinade.
6 Set the broiling rack about 7 inches from the heat.
7 Place the quarters, skin side down on the broiling rack, and broil 10 minutes, basting often with the cooking juices and a little of the marinade.
8 Turn the quarters over and broil the chicken 10 minutes longer.
9 Turn and brush twice more with remaining oil mixture until both sides are golden brown and crusty.
10 Serve at once.

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,

I’m a seared Ahi Tuna freak (I hate packaged tuna). This is one of the best and easiest recipes I’ve seen – a definite body transformation favorite food.

Super Easy Seared Ahi Tuna

PREP TIME 10 Min
COOK TIME 5 Min
READY IN 15 Min

Serves 4

INGREDIENTS
-1 pound sashimi grade yellowfin tuna
-kosher salt to taste
-fresh ground black pepper to taste
-1/2 cup Italian seasoned bread crumbs
-3 tablespoons olive oil

DIRECTIONS
With a sharp knife, cut the tuna into 4 large pieces for appetizer portion, 2 large pieces for dinner portion. Use your judgment on what shape you want to cut your tuna because not all tuna is the same size or shape. However, the shape should somewhat resemble a miniature brick.
Season the tuna pieces with salt and pepper. Coat lightly on all sides with bread crumbs. Heat olive oil in a large heavy skillet over high heat. The pan should be as hot as you can get it. Place the tuna in the pan, and sear on each side for about 45 seconds for small portions, or 1 minute for large. Remove from pan. The tuna will be very rare.
Slice each ‘brick’ into 1/4 inch thick slices, and fan out on a serving plate. Enjoy plain, or with the condiments of your choice.

Tips
When you purchase your ahi or yellowfin tuna, make sure your tuna is bright red or dark pink. If it is maroon or brown, it is not sashimi or grill grade, so it will not be a good candidate for this recipe.
Do NOT substitute with albacore tuna! It will not taste good!

Thanks to reader Sara from Baltimore for this awesome recipe!

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,

While dieting, tuna is about at the bottom of my list, but here’s a decent tuna recipe sent in from Tasha in Quebec – enjoy!

Ingredients
6 Ounce can of tuna
1 Egg white (stirred beaten)
2 Tablespoons of oatmeal
2 Ts of diced onion
1/4 Tsp of garlic powder
2 Tsp of mozzarella
Some salt and pepper

Directions

Throw all the ingredients (except the mozzarella) into a bowl.

Heat the pan, spray with non stick spray.
(you can use olive oil if you want)

Make 2 patties by just dumping half the mixture into each pile and sort of shape it much as you want to

Cook one side until brown (not long) then turn, when the second side is nearly done, sprinkle cheese over it. (I have used plain old cheddar cheese instead of mozzarella and it still works fine, but mozzarella seems better.

Place under grill for about 1 minute tops to melt the cheese.

You can serve with choive of carbs, potatoes, or it can be a great salad!

Nutritional Information
Calories (Per Serving): 145
Protein (g): 25.5
Carbohydrates (g): 4.5
Fat (g): 2

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 high protein and body transformation friendly recipe submitted by reader Donald V. from Tahoe! Enjoy!

Bourbon Chicken Breasts
Ingredients
2 lbs boneless chicken breasts, cut into bite-size pieces
1-2 tablespoon olive oil
1 garlic clove, crushed
1/4 teaspoon ginger
3/4 teaspoon crushed red pepper flakes
1/4 cup apple juice
1/3 cup light brown sugar
2 tablespoons ketchup
1 tablespoon cider vinegar
1/2 cup water
1/3 cup soy sauce

Directions
1 Heat oil in a large skillet.
2 Add chicken pieces and cook until lightly browned.
3 Remove chicken.
4 Add remaining ingredients, heating over medium Heat until well mixed and dissolved.
5 Add chicken and bring to a hard boil.
6 Reduce heat and simmer for 20 minutes.
7 Serve over hot whole grain rice and 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,

I have a few good articles planned: I’m going to wrap up my body transformation guide (for real), more healthy recipes, managing insulin for fat loss and a little more about essential amino acids.

The prep for my bodybuilding show has gone absolutely amazing. I am 59 days out and feel like I could take on the world. I’ve been dieting and preparing for 48 days so far, and that means not one cheat meal, drink of alcohol, missed weight lifting or cardio session in almost 7 weeks.

But for now, here’s a great high protein breakfast smoothie idea. WHY a high protein breakfast? Well, it really is the most important meal of the day. It “breaks the fast”. Protein + carbs for breakfast stops the catabolic (muscle burning) effects of sleeping ALONG WITH the stress of waking up (which is a time for the body to store fat! DO NOT MISS A PROTEIN + CARB BREAKFAST!

Berries Are Us

◦1 Scoop High Quality Casein/Blend Protein
◦1/2 Cup Of Frozen Blackberries
◦1/2 Cup Of Frozen Blueberries
◦1/2 Cup Of Frozen Raspberries
◦1/2 Cup Of Frozen Strawberries
◦1/2 Scoop Of Non-Fat Yogurt
◦12 Ounces Of Water

Blend to puree and drink. Adjust protein content based on size (a large man can have 2-3 scoops of protein). My favorite protein is ProComplete40 by Optimum Health Nutrition (vanilla is perfect for this recipe.

Loaded with fiber, quality carbs, and protein to get your day started right!

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,

I was finally able to get my internet and email problems resolved and will be back to posting regularly! Here’s a great recipe to start today off with – as it is hard to find decent high protein breakfast recipes.

A high protein breakfast sandwich made from 2 whole wheat bread slices, 4 strips of turkey bacon, and enough egg whites to substitute for 1 egg cooked over-easy.

Preparation Time 10 min | Cooking Time 5 min | 1 servings

Ingredients

*2 whole wheat bread slices
*4 strips turkey bacon
*1 slice fat free cheese
*egg whites
*cooking oil spray

Steps
1. Put 2 bread slices in toaster.
2. Begin cooking turkey bacon on flat skillet. Prepare egg whites over-easy at the same time on another skillet.
3. Put together in a sandwich and eat.

This recipe contains:
Calories: 240 Cal
Protein: 26.0g
Carbohydrates: 21.0g
Fat: 8.0g

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 reader sent in a great recipe for your fat loss and body transformation goals. Easy and loaded with protein.

SESAME-GINGER SHRIMP
What you need:
2 tsp sesame oil
2 cloves minced garlic
2 tsp fresh minced ginger
1 1/4 lb large shrimp, peeled
and de-veined
2 tbsp reduced-sodium soy sauce
2 cups sliced zucchini

What you get:
Directions:
Heat the oil in a large skillet over
medium-high heat. Add the
garlic and ginger and cook for
two minutes. Add the shrimp
and zucchini and cook for
another five minutes, until the
shrimp is bright pink and cooked
through and the zucchini is
crisp and tender.

Stir in the soy sauce. Serve hot.

Makes two servings. Per serving:
289 calories, 7g carbs, 49g protein,
7g fat (1g sat. fat), 2g fiber

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 the type of meal I’ve been having post-workout over the last few weeks. Easy, Spicy Chicken – Enjoy!

SERVES 4

Ingredients
4 boneless skinless chicken breasts
2 stalks celery
1 onion
ground red pepper
garlic powder
2 tablespoons extra virgin olive oil

Directions
1) Chop of onion and celery.

2) Add 1tbs EVOO to large frying pan on medium heat and add onion and celery to pan.

3) Pound the chicken to about 1/2 in thickness with a flat mallet or a rolling pin.

4)Sprinkle both sides of the chicken breast with an even coating of ground red pepper and garlic powder.

5) When onion is more clear than white take it and the celery out of the frying pan and put them aside in a bowl.

6) Add the rest of the EVOO to pan along with the chicken.

7) Cook two minutes on each side.

8) When all of the chicken has been cooked add everything back into the pan and cover and let sit with the heat on simmer for 10minutes.

9) I usually serve this over whole grain rice or whole grain pasta.

This is great with the carbs mixed in step 9 (when needed) or alone piled with vegetables as a meal later in the day.

Feel free to submit your fat loss, muscle gain friendly recipes! Hope you 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,

Here’s a simple recipe that a reader sent to the blog and I recently tried. Have to say it was quite tasty and definitely a recipe that supports body transformation.

Grilled Fish With Roasted Red Pepper Sauce

Ingredients:

FOR THE SAUCE:

1 red bell pepper, roasted (see note)
2 small yellow onions, grilled
handful of fresh parsley, washed and dried (use napkin or cleantowel}
1 Tbls brown sugar1/2 tsp chilli powder1 tsp salt
freshly ground peopper, 6-7 grindings or 1 pinch1/2 tsp dried dill weed
1/2 tsp celery seed1 tsp dry mustard1/4 tsp dried thyme1/4 tsp coriander
2-4 Tbls exra virgin olive oil (has the most flavor for yourcalories)
1 c. evaporated skim milk (instead of cream)

Combine all ingredients except olive oil and evaporated milk.Puree in food processor or blender. With motor running, add olive oil inthin stream. Scrape contents into heavy bottomed sauce pot and bringto a simmer over medium heat. Add evaporated milk and stir. Addsalt and pepper to taste, adjusting other seasonings as needed. Bringsauce up to a simmer, serve over fish or anything else you like. Might begood to pour over chicken breast and bake @ 350* for 45-60 minutes,until done. IF YOU DON’T HAVE ALL OF THE SPICES, DON’T WORRY. Taste thepuree with the spices you could find and adjust from that base. Remember: it’s ok to improvise.

TO ROAST RED PEPPER:

Remind yourself not to be intimidated, as this is reallyeasy. Turn on flame of gas stove. Place pepper directly onburner, burning the outer skin evenly. Use two forks to turn pepper. Don’t usefingers. Place pepper in plastic bag, tie tightly, leave for ten minutes. Have ready a bowl of water to rinse your fingers. as pepperis messy. Shuck blackened skin off of pepper with fingers, rinsing fingers. Do not just rinse pepper, as you will lose lots ofgreatflavor. When mostly clean, pull into sections along the ribs. De-seed, rinsing fingers again. Discard green top of pepper.

TO GRILL ONION:

Peel outer skin off of onion. Cut each onion in half, cutting fromroot to tip. Place on grill of hot coals (not flames) or low setting ofgas grill. Grill, turning, until softer and lightly singed onedges. Remove, let cool slightly. Cut out root section of onion.

TO GRILL FISH:

Chose 1/2# nice whitfish fillet for each serving. (Whitefish, catfish, whatever). Brush fish with a little plain olive oil. Season withsalt, pepper. (Add Old Bay if you live on the Eastern Shore ofMaryland). Grill over coals and turn once only or fish will fallapart. Fish is done when flesh has firmed to the touch, about 10 minutes. Serve dinner with boiled baby new potatoes and freshly choppedparsley, with a side of steamed green beans and yellow wax beans.

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