Sunday, July 11, 2010

Leangains Meals

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Figured I'd post some meals me and my clients are eating.


Rest day meal



This is a good way to start rest days. I'll usually throw together some fattier cuts of meat and fry it with mushrooms, onion and veggies. Quick, easy and very satiating.

300-400 g ground lamb. I'll use ground beef or ground chicken for variety.
200-300 g mushrooms and onion.
300-400 g veggies. Goes well with broccoli.

I always include some kind of treat afterwards. Cottage cheese and berries is a favourite.





250-500 g cottage cheese. 1-1.5% fat depending on brand.
200-300 g berries. Usually strawberries, raspberries or blueberries.


Pre-workout meal and a treat (Andreaz)


This is what bodybuilding champ Andreaz might be eating as a pre-workout meal.





200-250 g of chicken breast
A baked potato
More potatoes
Salad
Some sauce (looks like ajvar)

He tends to eat out a lot so the above is guesswork on my part. Here's a nice little treat he likes to eat:



Protein muffins. Check out the stats on these bastards.

411 kcal
69 g protein
8.8 g fat
19 g carbs

Lots of protein. Ain't bad considering they're supposed to be pretty tasty. By popular demand, here's the recipe:

One whole extra large egg
The egg white from two extra large eggs
250 g low fat cottage cheese
33 g casein protein powder. Chocolate flavored powder was used for these.
One teaspoon bicarbonate
One teaspoon flax seed
Cinnamon
Sweetener. 1/2 deciliter, aspartame (Hermesetas). Not the liquid variety. You'll have to play this by ear depending on what sweetener you're using and how sweet you want them to be.

Mix everything together, split it up those muffin-shaped forms, and put it in the oven for 25 minutes at 150 degrees. There you go. Hope I got it right because I can't bake for shit. That's probably a good thing. Otherwise I'd be making cheesecakes all day long.


Post-workout meal and rest day meal
(Alex)


Alex's half-eaten post-workout meal looks like this:





Chicken wok with noodles and veggies, followed by cottage cheese, vanilla yogurt, frozen bananas and strawberries.





Alex treated himself a nice little hamburger...while burning through that last layer of stubborn body fat (Alex was the second guy with stubborn body fat in this article).


Rest day meal (Marjan)


Marjan, who joined me for 4 lbs of meat and a heineken a few weeks ago, is quickly rising through the ranks of meat and cottage cheese mastery. Ever since I taught him to eat and lift like a man, he's been dropping fat and gaining strength like crazy.




300 g beef
750 g cottage cheese
Some ketchup
Tomatoes and cucumbers

PS. If you have you have a favorite meal you like to eat on your Leangains plan, you can send them over and I might include them in future food posts. Just make sure they follow the general guidelines for rest and training day meals, and please include measurements the way I've done here. I'd appreciate your contribution.

81 comments:

Jack said...

Excellent article, thanks very much. Really appreciate the precise measurements.

LayzieBone085 said...

Martin, I got about 200 pictures of meals/variations I like to throw into my diet. Mostly from offseason, but during pre-contest I like to keep things simple. Let me know if interested.

Martin Berkhan said...

Thanks, Jack.

Sure Bob, send em over. I actually have a bunch of stuff from you from before but it sort of slipped my mind. I'll add them in the next food-post.

Ahmed Serag said...

I'm going to have to try those protein muffins. I'm thinking they might stack up to be better than protein pancakes.

matt said...

these look more like snacks...

LayzieBone085 said...

Martin, start with what I sent you first, and then if you want more let me know

Keith said...

Great post,
Hey martin, when is that overeating post gonna be posted?

Stefan said...

I'll be sending my post-wo in an hour or so. Nice big chicken curry with plenty of rice :D

Mo said...

i'd like to know how you guys can eat such food. i don't think i can eat all that food without looking 10 months-pregnant

DeKay said...

Anyone have a link to a recipe for those muffins?

Anonymous said...

Beautiful. Food porn. :)

Anonymous said...

Martin -

Do you have the recipe for those protein muffins? They look damn good.

Thanks.

-Mike

Sean B. said...

Hey Martin,

Any suggestions on a calorie goal (for fat loss) for an active 30 yr old @ 190lbs?

2300 worked on a regular diet. Should i use that same number for a modified fasting diet, 16/8 (fast/feed)?

I'm following the posted leangains protocol for 1 meal before workout. But didn't see any direction given on the total calorie counts?

Just winging it for now. 270-290 pro, and cycling carbs with high, mod, low, and very low days to match the intensity of my workout schedule.

Hopefully you can shed a little light for me. but even if not, i love the site. love the info. And appreciate all you do.

thanks,

Sean B.

Andrew said...

I'd like to second the recipe request for those beastly protein muffins. Great post Martin. Stuff like this really helps visualizing and putting it into perspective.

Angad said...

hey martin excellent section,you should make this a regular section where you post meal pics whenever you can its nice to see you mention the portion sizes,great help! do some meal pics on your workout days aswell.
also martin do you eat the regular cottage cheese or go for the organic variety?
i took after you and started eating regular full fat cottage cheese but it seems to zoom up my bodyweight like a freak lol
any thoughts?
Thankx keep it up

Roger said...

Dear Sir Berkhan,

Tis' another splendid post! I am impressed by your glorious meals and knowledge of the culinary arts.

I shall humbly request information on these divine protein muffins, as have these other fine gentlemen before me.

Thanks for your wonderful and informative blog.

Hans said...

Had a nice post workout treat here the other day!
* 600g of marinaded lamb thrown on the grill
* 1 box of potato salad
* Some veggies
* Fanta Zero

Damn lamb is juicy! :D

Anonymous said...

You leangainers really love your low fat cottage cheese... I'm gonna go for some of that and ditch the whole milk yoghurt I've been on for a while now.

Eric said...

Martin, do you have a recipe for those protein muffins by any chance?

Anonymous said...

Add one more request for the recipe on those muffins!!

S. Training said...

Any suggestions on a calorie goal (for fat loss) for an active 30 yr old @ 190lbs? 2300 worked on a regular diet. Should i use that same number for a modified fasting diet, 16/8 (fast/feed)? I'm following the posted leangains protocol for 1 meal before workout. But didn't see any direction given on the total calorie counts? Just winging it for now. 270-290 pro, and cycling carbs with high, mod, low, and very low days to match the intensity of my workout schedule.

Martin Berkhan said...

You guys are really fiending for those muffins.

I'll have a talk with Andreaz and add the recipe later.

Martin Berkhan said...

Sorry Sean, but I don't give out personalized advice here. I started doing that once and suddenly everyone wanted me to have a look at their routine, diet etc. Got no time for that.

Anonymous said...

i just wonder why all of the meals are so lo in fat? is`nt fat an important ingrediets on a diet?

Anonymous said...

To Martin or anyone really:

On Workout days, I know what the post-workout meals should look like, but how about the rest of the day? Should you stay higher carb and low fat or go back to lower carbs? Apologies if this has been touched on somewhere.

JK

Indigo said...

I love this, thank you - the only think I thought was missing from this site. Keep 'em coming! :)

Meals without a bunch of meat is also greatly appreciated, as I'm trying to cut down on some of my meat intake.

Anonymous said...

"a picture is worth a thousand words"

very nice!

Anonymous said...

Yum. Martin, I've seen this asked several times, but I haven't seen any recent responses or been able to reach you...are you still taking on client? If so, how to get in touch, I've had no luck via email. Thanks,

LayzieBone085 said...

Martin, any chance we can see more of your meals?
I sent you the brownies, cheesecakes, breads, banana bread, muffins, and all those recipes with pictures correct?

Post em up. I have a ton of others I eat ... more pre-contest is healthier stuff, so people may be interested.

Let me know whats up dude, and shoot me an e-mail about my progress update. I will keep you in the loop.

Anonymous said...

The pictures and meal samples really do help, I find myself craving these types of foods when seeing them posted. Plus they give great ideas.

José Luis said...

Hello Martin!

I from Brazil and I can't wait for your book. Your diet is very interesting. I'm doing the Warrior Diet, but only with water and coffe. The best thing that happened in my life was starting to do fasting. Sorry for my english.

And keep us updated about your book
See ya

indigo said...

LayzieBone085:
I'm interrested in some recipes/meals. Is there a way of getting in contact with you?

Clement said...

Wow, I'd like to paraphrase Mo's comment. Such food
are stuff I don't eat while following your guidelines. Maybe I'm doing things wrong and that's why I'm not seeing greater results!

Martin, are these examples of food that you guys eat on a regular basis or are they just one of those "cheat meals" in which you relax your caloric rules a bit? I'm currently having some trouble gauging how much I should eat to achieve body recomposition...

Anonymous said...

can we start getting some female stuff up here? i think the guys got this down, eat like a starving carnivore when you rest and spice it up with carbs when you workout intense...

what about females? we have totally different appetites/abilities, and strength, not to mention calorie goals. would love to see some post/rest meals for the ladies!

Keenan said...

Martin,

How many of those meals will you eat on your off day?

(I'm not sure of your caloric requirements, age/weight, etc -- looking for some context)

Tim B said...

The Protein muffins, could you use chocolate whey protein instead of casein? Would that make much of a difference?

Anonymous said...

May I ask what is the topping for the blueberries? Doesn't appear to be cottage cheese.

Also, do you find that you retain water with the cottage cheese? When you post your pics, do you do anything to control your water retention?

MJR said...

Anon, check out these Leangains articles on the subject of Water Retention.

http://leangains.blogspot.com/2010/01/how-to-deal-with-water-retention-part.html

http://leangains.blogspot.com/2010/01/how-to-deal-with-water-retention-part_28.html

BurritoKid said...

Yah, whatever is on top of those berries looks good. what is it?

Anonymous said...

@Clement: how much you need to recomp depends on a host of factors such as activity, your bf%, goals etc.
A good starting point is to take in at least 2g/kg of protein(upto 3g/kg in a deficit), and then vary caloric intake depending on whether you want to gain (need surplus) or lose fat (need a deficit)


And yes they would all be regular meals

Low said...

My favourite meals would be:
200 gr cooked oatmeals
1 tbsp of applesauce
1 tbsp of cinnamon
a bit sweetener
Vanilla casein powder

Erik L said...

The low fat cottage cheese with fruit/berries is a classic. Since I became a client of Martin about 14 months ago I´ve been eating 500 g/day, adding up to over 200 kg of cottage cheese since the start. :) 60 g of protein without the need of cooking makes it an extraordinary snack.

/Erik L

Anonymous said...

cottage cheese + pineapple > cottage cheese + berries.

true story.

Martin Berkhan said...

Anon,

"I haven't seen any recent responses or been able to reach you...are you still taking on client? If so, how to get in touch, I've had no luck via email. Thanks,"

Dont worry, I'll get back to you in due time. The consulting request queue is long.

Clement,

"Martin, are these examples of food that you guys eat on a regular basis or are they just one of those "cheat meals" in which you relax your caloric rules a bit? "

Regular meals.

Anonymous said...

I have the protein with oatmeal as well, I don't cook it though just cold like a bowl of cereal. A teaspoon of peanut butter mixed in.

Martin Berkhan said...

Anon,

"what about females? we have totally different appetites/abilities, and strength, not to mention calorie goals. would love to see some post/rest meals for the ladies!"

Good point. I'll make sure to include something from the ladies next time.

Keenan,

"How many of those meals will you eat on your off day?"

Three meals. The two first ones are along the size and composition of the sample meal I posted, and the third one is a bit smaller.

Martin Berkhan said...

Tim B,

"The Protein muffins, could you use chocolate whey protein instead of casein? Would that make much of a difference?"

I don't think so, but I'm not sure. I'll ask.

Anon,

"May I ask what is the topping for the blueberries? Doesn't appear to be cottage cheese."

It's cottage cheese, but a different variety than the one in the top pic. This one has a smooth texture, the top one a grainy texture.

"Also, do you find that you retain water with the cottage cheese?"

If I eat a lot, yes.

"When you post your pics, do you do anything to control your water retention?"

Nope. I post them before my first meal though. After meals, I look a little smoother.

debbiedoesraw aka grass fed momma said...

Martin, I am new to your IF techniques but eager to see my body get leaner and gain muscle. I am a 51 year old female btw.
I did a 16 hour fast today, heavy lifts at the gym following your ideas on the blog here, with whey in water before and after and a cup of tea too.
Broke it at noon with corn on the cob, a mahi mahi burger(no bun) and a few corn tortillas with raw cultured butter.
I have to say, I felt good lifting but got Ravenous by noon. guess you have to get used to it.
Yes, MORE of the ladies and your client stories!
Thanks
Debbie
PS I heard of you through Matt Stone.

Fred said...

Hi Martin,

I'm trying to loses stubborn fat. Do you recommend alphaburn or yohimibine HCl?. I would like to know if you have sucess experiencies with alphaburn!.
Thanks, for all Fred.

Anonymous said...

Great post again Martin!

I don´t think I could survive a day without cottage cheese and blueberries!
Btw, now when you are extra strong after your "meat feast" could you dead lift a car that is standing on my parking spot (~sallerupsvägen)...
-Johan

Rhys said...

I love this...we eat pretty much the same exact type of meals.

I always make a cottage cheese and berry desert with my post-training meals haha.

Great article, can't wait for your book.

Anonymous said...

In your training routine, when your performing one (or two?) set to failure, do you use some kind of single-rep-PAP for warm up in order to get the coming reps feel easier and maybe get one or two extra? Like doing singles from 80-95%1RM and then drop the weight for the intended working set.

K. Møller said...

That looks f***ing delicious! Is that what and ordniary day is like? :)

How much do you charge, i could be interested in being a client?

Calvin said...

How do you guys take your cottage cheese? I personally think it is too sour and off-tasting but the protein is good.

Anonymous said...

That all looks delicious! By the way, what's your cheesecake recipe? Or is that a secret waiting to be revealed in the book? =)

Jake said...

Martin,
What are your thoughts on nuts such as almonds and peanuts (and even peanut butter)? Do you feel they are important parts of a nutritious diet or completely unnecessary?

The media really seems to hype up almonds and I personally enjoy peanuts/butter ... just wondering what role they should play in a diet. Do you consider them more of a snack, or a good source of fat, protein, and fiber?

Mark L. said...

When you suggest fattier cuts of meat how much fat per serving are you talking about? I've seen some meat have upwards of 25 grams per serving.

I try to stick to chicken breast or thigh and about 90/10 ground beef or so.

Hugo said...

That cottage cheese with strawberries looked cool, so I tried it.

Thanks for sharing such a simple but delicious treat. I'm a changed man.

Anonymous said...

You should have a warning sign when making those cursed muffins, saying "Make sure to fill the plate HALF-full, otherwise there will be a muffdisaster". Couse I got muffins all over the walls in my owen right now. Filled those coupespaces all the way up, and that, I shouldn't have done :-)

LayzieBone085 said...

Martin, you still have that LONG PM of all those recipes I sent you correct?

People might go bonkers over some of those desserts :)

Mike K said...

i would just like to reiterate the request for the muffin recipe. thanks!

Jake said...

I eat a LOT of cottage cheese but I have never mixed it with berries ... do most of you buy your berries fresh, or do you buy bags of frozen berries to mix? Sure sounds tasty!

Anonymous said...

Martin,
I was curious if you eat many of your carbs in the form of whole-wheat products such as bread with fruit spread and/or peanut butter, or even whole-wheat bagels with cream cheese?

I like these items as breakfast foods eaten with eggs and bacon ... just curious if they fit in with your plan.

Martin Berkhan said...

Fred,

"would like to know if you have sucess experiencies with alphaburn"

Yes, clients that have tried it like it. I will review it soon, along with some other supps.

Johan,

"Btw, now when you are extra strong after your "meat feast" could you dead lift a car that is standing on my parking spot (~sallerupsvägen)..."

LOL I can't deadlift for shit in this heat.

Martin Berkhan said...

Anon,

"In your training routine, when your performing one (or two?) set to failure, do you use some kind of single-rep-PAP for warm up in order to get the coming reps feel easier and maybe get one or two extra?"

No, I personally haven't found 1-rep PAP to be very effective. It doesn't make things feel easier at all.

Jake,

You need to read "Scorch Through Your Fast Loss Plateau", where I discuss nuts/almonds.

Martin Berkhan said...

Jake,

I buy frozen berries.

Mike K,

It's in the post, read again.

debbiedoesraw aka grass fed momma said...

for today's Break Fast (16 hrs)
2 eggs scrambled with bit of butter and a tin of Trader Joes olive oil Sardines, dab of roasted tomato TJ salsa, 2 corn tortillas and some organic grapes.
Something about being really hungry, just makes everything taste even better!
Deb

Martin Berkhan said...

Sounds awesome, Debbie.

Fitfan said...

I love the muffin recipe, but I can't figure out where all of those carbs are coming from. The cottage cheese has 7g, egg and egg whites have 1g total, casein powder should be about 3g depending on the brand, flax seeds are 1g.

Using the USDA National Nutrient Database, I get 12g of carbs for the whole recipe. Does the casein powder Andreaz is using have sugar added, perhaps?

Regardless, that does sound good, especially since the carb count is so low.

Matt said...

Hey tanks for the article :)... very nice!

I got 1 general question regarding cottage cheese! I recently started eating a lot of it, and I really really love it. But I read somewhere that there is a lot of salt in it, do you think it is healthy to eat that much salt on a regular basis ? Isn't it supposed to be bad for the cardiovascular system ?

Regards and thanks for an answer :)

Martin Berkhan said...

Fitfan,

No idea. I count about 15 g carbs (low fat cottage cheese is 10 g/250 g). I'll ask.

Matt,

"I read somewhere that there is a lot of salt in it, do you think it is healthy to eat that much salt on a regular basis ? Isn't it supposed to be bad for the cardiovascular system ?"

For a healthy individual with no family history of hypertension, no.

Fredrik Gyllensten said...

Another great one, Martin.

And x2 on K. Møller's question; What do you charge clients - just a raw estimate pleas..

Mark D said...

Coming late to the game I guess, but better late than never, right? ;)
Question on those wonderful protein muffins, and this is regarding the baking, not the nutrition (so forgive me if it just bores anyone):
Is baking at (only?) 150 degrees for 25 minutes really right?
I did so, and after 25 minutes they were barely half-way baked.
10+ minutes later at almost 300 degrees, they were done on the outside/edges but still a bit "soggy' in the middle. I bake a lot, I know what it *seems* like happened: not high enough temp for too long.
Was thinking somewhere between 150 and 300 for 20-25 might be right?
Anyone else have any similar experiences/differences with them?
Btw, as they were, still delicious, lol!!!! Thanks MB!

Oh, and one more thing: do you "mix" them by hand or with an electric mixer? The cottage cheese is not something I baked with before, so seeing its lumps/consistency in the batter made me question this... Thanks!

Alex said...

What is this so called 5% fat cheese? Never heard of it nor can find. :(

MuffinMan said...

@Mark D - I had the exact same questions as mine came out the same! Followed the recipe exactly, thought I might add oats to combat the soggyness.

Anonymous said...

Hey Martin,
I'm fairly new to all of this. I am guilty of reading too much into all these mags about diets and what not but I was wondering what is your opinion on Peanut Butter when it comes to implementing it part of a diet and its effects?

Ry said...

Hi guys, i have a question regarding the PWO mega feed(80% of daily calories). This might be a bad way of wording it but it's the beat way I can explain, would it matter if you sat over your PWO meal/s for 4 hours as long as you hit your macros?

Ie is the frequency of meals a big deal as long as you get the right amount of cals in the feeding window?

I hope this makes sense

Lee W said...

Hey guys, heres a desert i like to call "chocolate cheesecake mousse"

250g cottage cheese
1 scoop of choc protein powder
sachet of splender
dash of milk

mix it all up in a bowl just using a spoon or fork, leave in the fridge or freezer for a bit, eat

tastes like chocolate cheesecake, low carb, high protein and really really filling!

Lee

m-j said...

what i like to eat post workout, is spaguetti el forno leangains style, try this:

100 gram spaguetti (dry)
300 gram ground beef or beef chuck
300-400 grams cottage cheese(dry curd kind)
half an onion(diced)

you marinate the beef with vinegar and a blend of your favorite spices, after that you cook the beef with the onion until beef is cooked and onions caramelized, you boil the pasta until done. You then mix the beef and the pasta and poor it into oven-pyrex.

place the cottage cheese (1% fat) in the microwave and heat to extract all the water that's inside(plus ull get rid of the salts, hate that bloaty feeling :P), afterwards you spread the cottage cheese on top of the pasta and meat in a nice even layer, throw it into the broiler and the cottage cheese will kinda melt and brown. You can top it off sliced red tomatoes , itll taste awesome.

And voila, pasta el fourno, its just so good!!!

Anonymous said...

I love all of these meal ideas, but should girls be eating this stuff too?

kerrin said...

martin, do you have the recipe for garys 2.7kg cheesecake, think i might give it a try...




My name is Martin Berkhan and I work as a nutritional consultant, magazine writer and personal trainer.

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