Turkey Meatballs

Turkey Meatballs

here is another variation i came up with last night that was very tasty! enjoy!

* 1lb ground turkey (93/7)
* 2 egg whites
* 1/4 cup wheat germ
* 1/4 cup oats
* 1 tbsp all purpose mrs.dash
* 1 tbsp cayenne pepper
* 1 tbsp pepper
*2 tbsp no salt added can corn
* 1/2 cup no salt added tomato sauce
* 2 tbsp finely chopped parsley

Directions

1. preheat oven to 400, put aluminum foil on baking sheet and spray with pam
2. put all ingredients in large bowl but leave a 1/4 cup of tomato sauce for the end.
3. mix well and place the meatballs on baking sheet
4. cook for 7 minutes and flip
5. cook for 11 minutes and for the last minute add the other 1/4 cup of sauce.
6. i added a little garlic powder at the end for some extra flavor.

food log tuesday nov 2

1. 5:15am 1/2 cup oatmeal w/ one scoop whey,1 box of raisens, one scoop whey protein shake
2. 8:15am 4 skinless boneless chicken thighs,10 asparagus spears
3. 10:20am 9 eggwhites one yolk devils egg salad,1000mg flaxseed oil
4. 1:20pm 50g whey protein,1 apple
5. 3:30pm 6oz chicken breast,1 tbsp almond butter
6. 5pm 50g whey protein
7. 7:15 4 oven-baked meatballs,1 cup broccoli,1000mg flaxseed oil
8. 10:15 8 eggwhites devils egg salad,1000mg flaxseed oil

another day down = one step closer to my goal :)

legs

torched my legs tonite! but i’ve noticed a HUGE difference in my recovery time with lactic acid build up from doing the HIIT cardio. here’s the routine

• squats - 4×10-12
• one leg-seated upright leg press machine 3×12
• lying leg curl 4×12
• stiff leg deadlifts 3×10-12
• close foot stance lying leg press 4×10-12
• leg ext 3×10-12
• walking bb lunges 20 steps each direction total 40 steps for 3 sets
• seated calve raise 4×12
• leg press calve raise 3×12 superset with standing bodyweight raises 3×20-30

i’m about to give power yoga a try right now. this will be the first time i’ve ever tried yoga so i’ll let you everyone know how it goes. flexibility is something else that i’ve never focused but will be incorporating it once or twice a week with yoga. the only time i stretch anything is between sets so this will be good addition.

Basic Guidelines I’ve Learned in Obtaining and Keeping ABs

Finding the right nutritional balance of protein,carbs, and fat. Personally I think a relativly low carb diet works the best. You have to experiment week to week to figure out what works best for your body.

Cardio - the combination of both HIIT (high intensity interval training) and sustained low intensity cardio every week. Also your going to have to experiment with this figuring out how much cardio you need on a weekly basis. For myself I do 20 minutes of HIIT directly after my weight training 3-4 times a week and I do low intensity 6 mile run/jog 2-3 times a week. Also I’ll throw in some jump roping but I really don’t count that towards my cardio. When doing any type of cardio try to be conscious of keeping your abs flat and tight.

Train abs frequently. You can train abs every day or every other day which is what I’ve been doing with all weighted exercises rep range 12-15. Make sure to target every area (upper,lower,oblique) When training all of your other muscle groups always make sure to keep your abs flat and tight

Eliminate weekend cheats/junk food until you reach your goal. This will do nothing but slow your progress down. I’m not saying to never cheat because it’s good for the metabolism every once in a while but if your in the habit of thinking the weekend is your time to eat whatever you want your setting yourself up for failure in more ways then one. If you think about it that’s only eatting healthy for 70 percent of the week so do you want to get only 70 percent results? Once you get your physique to the place you want it then one day a week for one meal prefferably early in the day have a cheat meal.

Alchol consumption needs to be either eliminated or kept to one night a week. This just as the junk food will do nothing but slow your progress and put a halt on your fat burning capabilities.

food log monday nov 1

1. 5:15am 1/2 cup oatmeal w/ one scoop of whey, one scoop whey protein shake
2. 8am 10 eggwhites one yolk - devils egg salad, 3tbsp cream of wheat
3. 10:30am 4 oven-baked turkey meatballs
4. 12pm 50g whey,1000 mg flaxseed oil
5. 2:30pm 2 cans low sodium tuna (1 tbsp basalmic vinegar,1/4 apple chopped,1/4 cup onion chopped), 1tbsp almond butter
6. 4:40pm 6 egg whites one yolk devils egg salad (PRE-WORKOUT)
7. 6:30pm 50g whey,1 banana (POST WORKOUT)
8. 7:40pm 3 skinless boneless chicken thighs,10 asparagus spears,1000mg flaxseed oil

i really didn’t like the tuna mix i made today. it was the same mix i put up the other day that i had put it in celery. next time i have tuna i’ll just use some spicy mustard to mix with.

arms/abs/hiit

just finished up a really good workout. as i’m writing this i’m having a banana and washing it down with 50g whey protein shake. here is the routine

• high cable standing one arm curls superset one arm push downs 3×15-20
• cambered bar close grip preacher curls superset seated one arm overhead db ext 3×12
• straight bar standing curl superset dips 3×10-20
• seated db concentration curls superset close grip cable pushdowns 3×12
• db hammer curls superset cable kickbacks 3×12
• standing cable straight bar crunch 4×12

for cardio i did HIIT on the stair climber. 1 min on 5.0 then 3 min on 8.0 back in forth to 15 min once i got to 15 i did 9.0 for 1 min then 4.0 for 30 seconds back in forth till 20. it was pretty intense..give it a try!!

Turkey Bombs!

Turkey BombsIngredients
4 bell peppers
1 pound 93/7 ground turkey
1 egg white
1/2 cup finely chopped yellow onion
2 tbsp no-salt canned corn
1 tablespoon finely chopped fresh parsley
1/4 cup toasted wheat germ
pinch of black pepper
3/4 cup no salt tomato sauce
1 teaspoon horseradish mustard

Directions

Preheat oven to 425
Pour 1/4 inch of water into a baking pan, cut tops off peppers then remove seeds and membranes rinse and place in baking pan and cook for 10 minutes.
in a large bowl,mix turkey,egg white,onion,corn,parsley,wheat germ,black pepper,and 1/4 cup of the sauce
when peppers are done reduce heat to 325 and fill peppers evenly with turkey mix
bake for 30 minutes.
stir together horseradish and remaining 1/2 cup tomato sauce and add a little to the top of each pepper bake for 15 minutes or until meat is no longer pink.