P. 1
Bodybuilding Recipes

Bodybuilding Recipes

|Views: 13|Likes:
Published by fnandow4l

More info:

Published by: fnandow4l on Dec 12, 2010
Copyright:Attribution Non-commercial

Availability:

Read on Scribd mobile: iPhone, iPad and Android.
download as PDF, TXT or read online from Scribd
See more
See less

05/24/2011

pdf

text

original

2

Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
Tasty Fat Loss & Muscle
Building Recipes
In Association With
E-Book Creation by Midas3.com
Internet Publications
PO Box 812430 - Wellesley MA - 02482
Want to gain muscle? Want to lose fat?
3
Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes
Ground Turkey Omelette
Indonesian Chicken
Chocolate and Banana Protein Bars
Asian Tuna Salad
Protein-Fortified Rice
Curried Chicken
Spicy Turkey Chili
Protein Waffles
Chicken Kabobs
Chicken and Spinach
Cheesey Scrambled Eggs
Breakfast Zucchini Pie
Beef Chop Suey
Whole Oat Flax Loaf
Homemade MRP
Beef and Bean Stew
Chocolate Brownies
Spicy French ‘Un-Fries”
Spicy Beef Chili
Poached Salmon with Cucumber
Turkey Meat Loaf
Vegetarian Chili
Tuna & Cheese Melts
Strawberry and Banana Oatmeal
Homemade Chocolate Protein Bars
Recipes
4
Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes
Several common abbreviations are used in the recipes to for differ-
ent measurements. These are:
Abbreviation: Definition:
c. cup
tbsp. tablespoon (US)
tsp. teaspoon
oz. ounce
g gram
lbs. pound
The units are standard US measurements. The following table can
be used to convert these to metric units:
Unit: Conversion:
1 cup ~ 240 ml (236.6)
1 tablespoon (US) ~ 15 ml (14.8)
1 teaspoon (US) ~ 5 ml (4.9 ml)
1 ounce 28.3 grams
1 pound 453.6 grams
Abbreviations & Units
¯
Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes
Scrics z
lnorcJ|cnts
8 large, fresh egg whites
2 large whole eggs
2 small, raw onions, diced
3 oz. ground, raw turkey
1 1/2 cups canned kidney beans, drained (any type)
1 c. chopped green bell peppers
1 c. chopped red bell peppers
1 c. raw mushrooms, sliced
3 tbsp. extra virgin olive oil
1 dash ground black pepper.
1 tsp. hot pepper sauce.
1 tsp. ground turmeric
3 cloves raw garlic, minced
1 tsp. worcestershire sauce
b|rcct|ens
Saute’ turkey, vegetables and spices - except turmeric - in a non-stick
skillet w/1 tsp olive oil until tender. In mixing bowl, whip the eggs,
egg whites and turmeric together. Pre-heat 2 tsp olive oil in a second
skillet, then add 1/4 egg mixture and cook until omelet is formed.
Repeat to make 4 omelettes. Place 1 omelette on plate, top with 1/2
of the turkey mixture, then place 1 omelette on top to form a
sandwich. Repeat to form 2nd sandwich. Serve hot.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 508
Protein (g): 42
Carbohydrates (g): 50.5
Fat (g): 17
Carb - Protein - Fat % Ratio: 39 % - 32% - 29%
!nc ocr[cct emc|cttcs
¡eu’rc scricJ |n rcs-
teurents erc [||oocJ.
l||oo|no en emc|cttc |s
e s|||| tnet te|cs semc
orect|cc te mestcr. l[
¡eu’ic ncicr Jenc |t
bc[erc. ¡eu me¡ neic
e mcss en ¡eur nenJs.
A s|mo|cr se|ut|en |s te
usc e rubbcr soetu|e te
ocnt|¡ ||[t uo tnc |e¡cr
e[ cee|cJ coos. enJ |ct
tnc uncee|cJ. ||eu|J
oert|en s||Jc unJcr-
ncetn. Pe|J tnc oen
unJcrncetn tnc bre||cr
[er e [ca memcnts te
cemo|ctc|¡ sct tnc teo.
Ground Turkey Omelette
e
Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes
Scrics z
lnorcJ|cnts
8 oz. boneless raw chicken breast, broilers or fryers
1 c. chopped raw onion
1/2 c. raw jalapeno peppers, thinly sliced
5 c. raw cabbage, shredded
2 c. raw red bell pepper, sliced
2 c. lowfat (1%) milk
4 tsp. cornstarch
5 tsp. extra virgin olive oil
6 cloves raw garlic, minced
2 tsp. peeled, raw ginger root, chopped fine
1 tsp. ground turmeric
1 tsp. dried coriander (cilantro, Chinese parsley)
1 tsp. curry powder
b|rcct|ens
Combine onion, jalapeno pepper, spices, milk and chicken in a
non-stick skillet. Poach (lightly simmer) until chicken is done. Mix
cornstarch with a little water to dissolve the add to pan an cook for
3-5 minutes. Add oil to a separate pan and cook cabbage and red
peppers in oil until crisp-tender. Divide cabbage between 2 plates
and top with chicken and sauce. Serve immediately.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 476
Protein (g): 39.5
Carbohydrates (g): 45
Fat (g): 16.5
Carb - Protein - Fat % Ratio: 37% - 33% - 30%
le|eocne ocoocrs oct
tnc|r ncet [rem ceose-
|c|n enJ rc|etcJ cem-
oeunJs. !nc ncet [rem
net ocoocrs |s mcesurcJ
|n “Scei|||c un|ts” - [|-
cr¡ le|eocnes cen retc
uo te ìo.ooo Su! ler-
tunetc|¡. mest e[ tnc
ncet |s cenccntretcJ |n
tnc sccJs - se ¡eu cen
centre| tnc ncet |cic|
b¡ rcmei|no tnc sccJs.
er ||m|t|no nea men¡
erc eJJcJ te tnc J|sn.
£xcrc|sc ceut|en ancn
cutt|no´sccJ|no le|eoc-
nes - aesn ¡eur nenJs
tnereuon|¡ e[tcr nen-
J||no. enJ |cco ¡eur
nenJs eae¡ [rem ¡eur
c¡cs!
Indonesian Chicken
7
Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes
3 Bers
lnorcJ|cnts
2 large, ripe bananas (about 300 g)
1 tsp. ground cinnamon
2 tbsp. unsweetened cocoa powder
3 large raw egg whites
4 oz. nonfat milk
2 1/2 c. (200 g) old-fashioned rolled oats
1/3 c. Splenda
1 tbsp. olive oil
60 g chocolate Designer Whey (or equivalent brand/flavor)
b|rcct|ens
Mix ingredients in a large bowl. Pour into non-stick cake pan. Bake
at 300
o
F for 25 minutes or until firm. Let cool slightly before cutting.
We have made these into 8 small bars, but you could easily make into
4 larger ones, with double the protein (e.g., 23 g protein per bar).
If you don’t want the fat replace the oil with unsweetened applesauce.
It will taste just as good and still retain the moist but firm texture.
Nutr|t|ene| ln[ermet|en
Calories (Per bar): 190
Protein (g): 11
Carbohydrates (g): 28
Fat (g): 4.6
Carb - Protein - Fat % Ratio: 57% - 22% - 21%
(emmcrc|e| oretc|n
bers erc e[tcn meJc
a|tn cnceo oretc|n
b|cnJs. sucn es se¡ enJ
n¡Jre|¡zcJ ce||eocn.
Men¡ erc |ea |n [|bcr
enJ nccJ te bc [ert|-
[|cJ |n erJcr te e[[cr
en¡ i|tem|ns enJ m|n-
cre|s et e||. Me||no
¡eur ean |s ces¡. enJ
|s cens|Jcreb|¡ |css cx-
ocns|ic tnen anet ¡eu
cen bu¡ |n e sterc.
Bers |||c tncsc me|c
cxcc||cnt snec|s enJ
cen e|se bc uscJ es e
e oert e[ e eu|c| mce|
en-tnc-oe.
Chocolate-Banana Protein Bars
3
Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes
Scrics z

lnorcJ|cnts
1 12 oz. can of light tuna in water
3 green onions
1 large or 2 small celery ribs
5 whole water chestnuts
1 oz. whole raw almonds (about 24)
1 tbsp. extra-virgin olive oil
2 tbsp. rice vinegar
2 tbsp. soy sauce
5 - 6 drops sesame oil
1/2 tsp. sugar
b|rcct|ens
Drain tuna and flake into bowl to break up chunks. Put almonds into
a skillet, and toast over low heat until lightly browned and fragrant.
Finely chop green onions and celery and add to tuna. Coarsely
chop water chestnuts and almonds and add to mixture. Drizzle tuna
mixture with olive oil and toss. Add soy sauce, rice vinegar, sesame
oil and sugar. Mix salad thoroughly and chill.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 323
Protein (g): 52.2
Carbohydrates (g): 6.5
Fat (g): 14
Carb - Protein - Fat % Ratio: 7% - 58% - 35%
Me||no [eeJ enceJ e[
t|mc cen te|c tnc st|no
eut e[ orcoer|no enJ
cet|no e mce|s e Je¡.
(e|J se|eJs meJc [rem
|c[teicr mcet. oeu|tr¡
er [|sn aer| csocc|e|-
|¡ ac|| [er mce|s tnet
nccJ te bc cetcn eae¡
[rem nemc· ¡ust sceeo
|nte e cente|ncr. tess
|nte e cee|cr a|tn semc
“b|uc lcc” oec|s. e|eno
a|tn semc orc-cut ico-
o|cs. ane|c ore|n cr|so-
brceJs. ctc.. enJ ¡eu’rc
oeeJ te oe.
!n|s tune se|eJ nes e
cemo|cx b|cnJ e[ [|eiers
enJ e nutt¡ cruncn.
lt’s orcet |n |cttucc
areos. enJ te|cs en|¡
e [ca m|nutcs te tess
teoctncr.
Asian Tuna Salad
"
Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes
Scrics z
lnorcJ|cnts
1/2 c. (50 g) raw broccoli, chopped or diced
1 small stalk (25 g) of raw celery, diced
6 egg whites
1 c. (100 g) sliced raw mushrooms
1/4 c. long-grain, raw, brown rice
1/3 c. water or broth
1/4 c. pace chunky salsa
2 tbsp. lite soy sauce
1 c. raw spinach
1/3 c. (50 g) grams raw onion, chopped
salt to taste
b|rcct|ens
Lightly steam the broccoli to a crisp-tender texture. In a pan
coated with cooking spray, add soy sauce, chopped onion, sliced
mushrooms, steamed broccoli, chopped celery and spinach. Cook
on medium heat until spinach is cooked. Add water/broth, soy sauce
and rice and simmer until liquid has cooked away. Once all the
ingredients are cooked add in the 6 egg whites and stir until the eggs
are completely cooked. Top with salsa.
This makes a very large meal for one. Or can be split and served with
a side dish.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 380
Protein (g): 33.1
Carbohydrates (g): 54
Fat (g): 1.8
Carb - Protein - Fat % Ratio: 59% - 36% - 4%
“vcocter|en beJ¡bu||J-
cr” |s en ex¡meren te
semc - e|tneuon semc
icocter|ens neic bccn
eb|c te ette|n |morcs-
s|ic on¡s|eucs. 0nc e[
tnc bcst-|nean icoc-
ter|en beJ¡bu||Jcr aes
B||| Pcer|. anesc bee|.
“kc¡s te tnc lnncr un|-
icrsc” |s cens|JcrcJ e
c|ess|c.
£icn |[ ¡eu’rc net e
icocter|en. neacicr.
mcet|css rcc|ocs cen bc
steo|cs |n ¡eur cu||ner¡
rcocrte|rc. vcocter|en
rcc|ocs erc [rceucnt|¡
|nneiet|ic. enJ [ceturc
en erre¡ e[ ane|c [eeJs
tnet erc e[tcn m|ss|no
[rem ebscss|ic|¡-mcet
ccntcrcJ J|cts.
Protein-Fortified Rice
ìo
Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes
Scrics z
lnorcJ|cnts
5 oz. boneless raw chicken breast, diced
1/4 c. canned chicken broth, condensed
4 tsp. cornstarch
5 c. raw mushrooms, sliced/pieces
4 tsp. extra-virgin olive oil
2 c. red bell pepper, chopped (large pieces)
2 c. snow pea pods
1 c. plain, lowfat yogurt (12 g protein per 8 oz. serving)
2 tsp. curry powder.
b|rcct|ens
Put 2 tsp. oil and diced chicken in a non-stick saute pan. Cook
chicken until browned and done, then add chicken broth, yogurt,
curry powder, and cornstarch, stirring constantly. Heat until thick
sauce forms, then simmer for 5 minutes. While chicken is cooking,
put 2 tsp oil, mushrooms, bell pepper, and snow peas into a second
skillet. Cook until vegetables are tender. Place an equal amount
of vegetable on 2 plates and top with equal amounts of chicken
mixture. Serve.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 373
Protein (g): 32
Carbohydrates (g): 35
Fat (g): 13
Carb - Protein - Fat % Ratio: 37% - 33% - 30%
Curried Chicken
|ceJ¡-te-cee|. benc-
|css. s||n|css cn|c|cn
brcests erc e me|n-
ste¡ e[ musc|c-bu||J-
|no J|cts es tnc¡’rc |ea
|n [et. n|on |n oretc|n.
enJ s|mo|c te orcoerc.
(n|c|cn |s e|se cx-
trcmc|¡ icrset||c. enJ
cen bc orcoercJ |n e
ier|ct¡ e[ ae¡s a|tn-
eut bc|no ber|no.
ìì
Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes
Scrics 4
lnorcJ|cnts
6 oz. boneless raw chicken breast, cubed
3.5 cups turkey breast (Honeysuckle White), cubed
2 14.5 oz. cans (822 g) cajun-style stewed tomatoes
16 oz. tomato sauce
4 oz. Old El Paso green chilies, chopped
1 medium raw onion, approx. 2 1/2” diameter, chopped
1 1/2 tbsp. Mccormick/shilling chili seasoning
salt to taste
b|rcct|ens
Combine all ingredients in a large sauce pan. Simmer for 30 - 60
minutes. Remove from heat and serve hot with shredded cheese.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 319
Protein (g): 43
Carbohydrates (g): 33
Fat (g): 3
Carb - Protein - Fat % Ratio: 40% - 52% - 8%
Spicy Turkey Chili
(n||| |s e ocrcnn|e| [e-
ier|tc. enJ ane|c cee|-
bee|s erc JcietcJ te
tnc teo|c. Semc icr-
s|ens erc cxtrcmc|¡
cemo|cx enJ cen te|c
neurs te cee| oreocr|¡.
But |t e|se |cnJs |tsc|[
te eu|c| icrs|ens |||c
tn|s enc.
(n||| cen e|se bc es-
scmb|cJ enJ cee|cJ |n
e crec| oet. Put |t en
|n tnc mern|no. enJ |t’s
rceJ¡ [er J|nncr ancn
¡eu ae|| |n tnc Jeer
e[tcr aer|.
ìz
Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes
Scrics z
lnorcJ|cnts
3 egg whites
1/4 c. oat flour
2 scoops vanilla whey protein powder
(assumes roughly 4g carbs, 45 g protein, 2 g fat)
1 tbsp. applesauce
1 packet artificial sweetener
dash of cinnamon
b|rcct|ens
Whisk all ingredients in a bowl. Spoon batter into a pre-heated waffle
iron (Add some nonstick cooking spray). Cook until golden brown
and serve with sugar-free syrup or unsweetened sliced strawberries.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 199
Protein (g): 35
Carbohydrates (g): 8
Fat (g): 3
Carb - Protein - Fat % Ratio: 16% - 70% - 14%
Protein Waffles
Me||no eet [|eur |s es
s|mo|c es e cente|ncr
e[ e|J-[esn|encJ re||cJ
eets enJ e b|cnJcr.
nne|c eet [|eur |s en
c[[cct|ic subst|tutc [er
ancet [|eur |n e ier|-
ct¡ e[ rcc|ocs· ae[[|cs.
oence|cs. mu[[|ns. ctc.
0ets erc e seurcc e[
bcte-o|ucen· e se|u-
b|c [|bcr tnet nes bccn
snean te nc|o rcJucc
cne|cstcre| |cic|s. As
sucn. eetmce|´eet bren
erc emeno tnc [ca
[eeJs tnet tnc lbA e|-
|eas nce|tn c|e|ms [er
en oreJuct |ebc|s.
ì3
Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes
Scrics z
lnorcJ|cnts
6 oz. boneless raw chicken breast, cut into chunks
4 c. raw, red bell pepper, cut into large pieces
3 c. raw broccoli florets
6 c. raw mushrooms, whole
2 tbsp. apple cider vinegar
4 c. tomatoes, cut into pieces
5 tsp. olive oil
1 tsp. ground basil
1 1/2 c. chicken broth, condensed
1 tsp. ground oregano
2 cloves of garlic, peeled and finely chopped
b|rcct|ens
Combine oil, chicken broth, vinegar, basil, oregano, and garlic in
baking dish to create a marinade. Prepare eight skewer kabobs:
on each skewer, place chicken, bell pepper, broccoli, mushroom,
and tomato - repeating the process until all the ingredients have
been placed on each skewer. Place skewers in marinade and
brush to cover. Tightly seal with foil and bake in preheated
350 degree oven for 20 minutes, remove foil and continue
baking 10-15 more minutes. Place on 2 dinner plates and serve.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 500
Protein (g): 43
Carbohydrates (g): 54
Fat (g): 17
Carb - Protein - Fat % Ratio: 40% - 32% - 28%
Chicken Kabobs
kebebs erc enc e[ tnesc
[|cx|b|c rcc|ocs ancrc
subt|tut|ens enJ ier|-
et|ens cen ces||¡ bc
meJc. ler cxemo|c.
¡eu cen subst|tutc
|cen bcc[. [|rm [|sn |||c
se|men. oer| tcnJcr-
|e|n. - cicn te[u. )eu
cen usc J|[[crcnt ico-
cteb|cs. J|[[crcnt mer|-
neJcs. er cee| tncm
unJcr tnc bre||cr er en
en eutJeer berbccuc
or|||. usc ¡eur |meo|-
net|en te crcetc cnJ-
|css ier|et|ens en tnc
tncmc.
ì4
Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes
Scrics z

lnorcJ|cnts
6 oz. boneless raw chicken breast, diced
1 c. raw spinach
3 c. raw onion, sliced
1 c. raw shallot
4 tsp. extra virgin olive oil
2 cloves garlic
1 dash ground black pepper
1 tsp. ground nutmeg
4 sprigs raw parsley
salt to taste
b|rcct|ens
Put spinach, onion and garlic in a non-stick skillet with 2 tsp of oil
and cook until tender. Just before the vegetables are finished, add
pepper and nutmeg. Remove from heat and set aside. In another pan
cook diced chicken in 2 tsp oil until lightly browned. Add spinach
mixture to chicken and heat through. Simmer entire mixture for 3-5
minutes. Place on 2 dinner plates and garnish with fresh parsley.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 311
Protein (g): 24.5
Carbohydrates (g): 30.5
Fat (g): 11
Carb - Protein - Fat % Ratio: 38% - 31% - 31%
Chicken and Spinach
So|necn |s r|ont[u||¡
|nean es e “suocr[eeJ”
- ce|er|c [er ce|er|c. |t’s
enc e[ tnc mest nutr|-
cnt Jcnsc [eeJs tncrc |s.
|t orei|Jcs substent|e|
emeunts e[ i|tem|n k.
ore-i|tem|n A (bcte-
ceretcnc). menoencsc.
[e|etc. meoncs|um. i|-
tem|n (. |ren. enJ oe-
tess|um. So|necn |s
e|se e oeeJ seurcc e[
|utc|n. e|eno a|tn e ce-
retcne|J ce||cJ ncexen-
tn|n. an|cn nes ent|-
cenccr ect|i|t¡.
ì¯
Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes
Scrics z

lnorcJ|cnts
1/4 c. 4% cottage cheese
4 large egg whites
2 whole eggs
1/8 c. 2% natural reduced fat mozzarella cheese, shredded.
1/2 c. (30 g) raw mushrooms, sliced
1/2 oz. (15 g) black olives, sliced
1 scallion (10 g), chopped
1/2 tsp. pepper, red or cayenne
salt to taste
1 c. raw spinach
1/2 of a raw cucumber (150 g) w/peel, sliced
b|rcct|ens
Blend or beat the egg whites and whole eggs together. Add cottage
cheese, salt, red/black pepper. Use a cooking spray like Pam in a
non-stick pan to cook the eggs. Preheat the pan, pour in the eggs.
When the eggs start to cook, add chopped olives, scallions, and
mushrooms. Just before you remove the eggs, melt in the
mozzarella cheese. I eat the eggs on a bed of baby spinach and
sliced cucumbers.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 356
Protein (g): 38
Carbohydrates (g): 12
Fat (g): 16.5
Carb - Protein - Fat % Ratio: 14% - 44% - 43%
Cheesey Scrambled Eggs
£oos erc cens|JcrcJ enc
e[ neturc’s mest ocr-
[cct [eeJs. enJ tnc¡’ic
bccn uscJ es tnc sten-
JerJ [er cie|uet|no tnc
oretc|n eue||t¡ [rem
etncr [eeJ seurccs. A|-
tneuon coos neic oet-
tcn e beJ reo [er tnc|r
cne|cstcre| centcnt.
Jete nes snean tnet
J|cter¡ cne|cstcre| nes
|css |moect en scrum
cne|cstcre| tnen aes
orci|eus|¡ suooescJ.
Mest oceo|c ane cet
coos en e rcou|er bes|s
[|nJ tnc¡ Jen’t |n-
crcesc tnc|r cne|cstcr-
e| |cic|s.
ìe
Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes

Scrics z
lnorcJ|cnts
6 large egg whites
3 small raw onions, chopped
1 1/2 tsp. extra virgin olive oil
1 dash ground black pepper
1 tsp. ground turmeric
1 tbsp. raw parsley, chopped
5 c. raw zucchini, chopped or coarsely shredded
2 cloves raw garlic, minced
2 tbsp. fresh basil, finely chopped
1 tsp. ground oregano
2 oz. part-skim mozzarella cheese, shredded
b|rcct|ens
Add 1/2 tsp. olive oil to a medium non-stick skillet and cook all
vegetables and spices except turmeric until tender. In mixing bowl,
whip all eggs and turmeric. In a second skillet, heat 1 tsp. olive oil,
add 1/2 egg mixture and cook until omelet is formed. Repeat until
2 omelettes are made. Place 1 omelette on plate and fill with 1/2
of the vegetable mixture. Repeat for 2nd omelette. Sprinkle with
cheese and serve hot.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 390
Protein (g): 32
Carbohydrates (g): 37.5
Fat (g): 14.5
Carb - Protein - Fat % Ratio: 37% - 31% - 32%
Breakfast Zucchini Pie
£oo an|tcs erc e oeeJ
seurcc e[ orect|ce||¡
[et-[rcc oretc|n enJ
cen bc uscJ es e sub-
st|tutc [er ane|c coos
|n e numbcr e[ J|[[cr-
cnt rcc|ocs. l|eu|J coo
an|tcs erc e|se eie||-
eb|c. enJ erc merc cen-
icn|cnt tnen scoeret|no
tnc an|tcs [rem ane|c
coos. £oo subst|tutcs
sucn es “£oo Bcetcrs”
cen e|se bc uscJ -
tnc¡’rc "3¨ coo an|tcs.
a|tn semc eJJcJ ce|er
enJ tn|c|cncrs te rc-
scmb|c ane|c coos.
ì7
Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes

Scrics z
lnorcJ|cnts
7 oz. beef eye of round, fat trimmed and thinly sliced
3 c. raw danish cabbage, coarsely shredded
2 large stalks raw celery
2 c. raw mushroom, sliced or pieces
1 1/2 c. soybean sprouts
2 c. canned water chestnuts, sliced
1 1/2 c. raw onion, chopped
2 tsp. olive oil
2 tbsp. apple cider vinegar
1 tbsp. soy sauce
1/2 c. canned beef broth
b|rcct|ens
Place 1 tsp. olive oil and beef in a non-stick pan and cook until beef
is done. While the beef is cooking, add 1 tsp olive oil to another
pan and add cabbage, celery, mushrooms, sprouts, water chestnuts,
vinegar and onion. Cook until entire mixture is hot, then add soy
sauce, beef stock and cooked beef. Cook for 5-10 minutes to blend
flavors. Place equal amounts on two plates and serve.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 472
Protein (g): 37
Carbohydrates (g): 50
Fat (g): 17.6
Carb - Protein - Fat % Ratio: 40% - 29% - 31%
Beef Chop Suey
St|r-[r¡s me|c eu|c|.
cenicn|cnt enc-J|sn
mce|s. !n|s |s enetncr
icr¡ [|cx|b|c J|sn. tnet
cen me|c usc e[ J|[-
[crcnt cemb|net|ens
e[ mcet. [|sn. oeu|tr¡.
icocteb|cs enJ nuts´
sccJs. A st|r [r¡ cem-
be cen bc turncJ |nte
e “r|cc bea|” cntrcc b¡
tnc eJJ|t|en e[ semc
cee|cJ´stcemcJ brean
r|cc.
ì3
Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes

ìz S||ccs
lnorcJ|cnts
1 3/4 c. water
1 tbsp. bakers yeast
1 tbsp. raw honey
2 tsp. sea salt
2 tbsp. nonfat dry milk powder
2 tbsp. olive oil
4 c. whole oat flour
1/4 c. flax seed freshly ground.
b|rcct|ens
Dissolve yeast in warm water, Add honey, salt, milk powder, oil and
2 cups whole oat flour. Stir well. Add ground flax seed and remaining
flour. Knead on lightly floured surface until smooth and elastic. Shape
and put in oiled loaf pan. Let rise until doubled in bulk. Bake at 350F
for 45 to 50 minutes until done.
Alternatively, if you have a bread machine, use bread machine
yeast and just follow the general bread making instructions for your
machine. With mine you just mix the ingredients as instructed in the
machine, allow to rise and then let the machine do the rest.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 173
Protein (g): 6.5
Carbohydrates (g): 24
Fat (g): 6
Carb - Protein - Fat % Ratio: 55% - 15% - 30%
Whole Oat Flax Loaf
!n|s |s en cxcc||cnt
brceJ te usc [er J|oo|no
e||s. l usc ceue| oerts
cxtre i|ro|n e||ic. [|ex
e|| enJ oer||c enJ ncrb
so|ccs. !n|s |s [entest|c
a|tn tnc brceJ [rcsn
[rem tnc eicn (er me-
cn|nc).
!n|s brceJ - es ac|| es
etncr be|cJ oeeJs meJc
a|tn oreunJ [|ex sccJ
- sneu|J bc rc[r|ocr-
etcJ te oretcct tnc [|e-
ier enJ [rcsnncss. !nc
e|| |n [|ex sccJs a||| oe
renc|J eu|c||¡ ancn
cxoescJ te ||ont enJ
e|r.
ì"
Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes

Scrics ì
lnorcJ|cnts
2 scoops VPX Micellean protein or equivalent casein/whey blend
50 grams of Quaker old-fashioned rolled oats
1/2 tbsp Udo’s Choice oil or flax seed oil (7grams)
1 c. water (or more, for desired thickness)
b|rcct|ens
Simply add all the ingredients to blender and blend thoroughly for
around 30 seconds. Add ice cubes before blending to chill and
thicken the blend if desired.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 428
Protein (g): 45
Carbohydrates (g): 35
Fat (g): 12
Carb - Protein - Fat % Ratio: 33% - 43% - 25%
Homemade MRP
!n|s nemc meJc M|P
|s suocr|er te tnc
me|teJcxtr|n-[|||cJ. e[[
tnc snc|[ M|P’s enJ nes
tnc J|st|nct eJienteoc
e[ bc|no n|on|¡
eJ¡usteb|c JcocnJ|no
en ¡eur currcnt J|ct
enJ´er mecrenutr|cnt
rceu|rcmcnts. !nc
eJJ|t|en e[ e benene
(er etncr [ru|t) eJJs
eJJ|t|ene| cerbs enJ
tcxturc |[ rceu|rcJ. !nc
oretc|n seurccs uscJ erc
anc¡´m|cc||er cesc|n
b|cnJs an|cn e[[cr e
s|ea enJ [est ect|no
oretc|n - an|cn |s |Jce|
[er ocncre| Je¡-te-Je¡
usc.
zo
Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes

Scrics z
lnorcJ|cnts
1 1/2 c. raw onion
3 tsp. extra virgin olive oil
1/2 tsp. red or cayenne pepper
1 c. canned kidney beans
6 oz. beef eye of round, trimmed to 0” fat and chopped
1 c. canned beef broth
1/2 c. canned tomato puree
1 c. Pace picante sauce
1 tsp. chili powder
1 tsp. ground basil
1/2 tsp. curry powder
1 tsp. ground oregano
salt to taste
b|rcct|ens
In sauce pan, cook beans and onion in 2 tsp of oil until onion is
tender, then add tomato puree, picante sauce, beef broth and spices.
Continue to cook vegetable mixture under medium heat until hot.
While the vegetables are cooking, add remaining oil to a non-stick
skillet and stir fry beef until cooked. Add beef to vegetables and
simmer for 5 minutes. Place equal amounts on 2 plates and serve.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 422
Protein (g): 37
Carbohydrates (g): 43
Fat (g): 13
Carb - Protein - Fat % Ratio: 39% - 34% - 27%
Beef and Bean Stew
Bcens erc e iest|¡
unJcrretcJ seurcc e[
|ea-ul cerben¡Jretcs
Bcens erc icr¡ nutr|-
cnt-Jcnsc es ac||· e cuo
e[ cee|cJ b|ec| bcens.
[er cxemo|c. orei|Jcs
zo - eo¨ e[ tnc rcc-
emmcnJcJ Je||¡ |nte|cs
e[ |ren. tn|em|n. [e|etc.
meoncs|um. menoe-
ncsc enJ [|bcr. Bcens
e|se cente|n merc ore-
tc|n tnen mest o|ent
[eeJs. P|ent oretc|ns
erc ||m|t|no |n ccrte|n
csscnt|e| em|ne ec|Js.
but |n tnc centcxt e[
e m|xcJ J|ct. tnc¡ cen
st||| me|c e s|on|[|cent
centr|but|en.

Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes

zo Seuercs
lnorcJ|cnts
2 large egg whites
1/2 c. honey
6 heaping scoops (200 g) chocolate protein powder
1/2 c. nonfat milk
1 c. natural peanut butter
2 c. old-fashioned rolled oats
b|rcct|ens
Mix the peanut butter and honey in a bowl, microwave on high for
100 secs. Add the rest of the ingredients and mix together. This is
tough to mix and it takes time. If you don’t have the tools you may
want to cut the oatmeal a bit to make it easier to work. Preheat oven
to 320
o
F. Smooth into 13x9 tray and bake for 20 minutes. Oven
times may vary, use the toothpick test. Cut into 20 equal bars and
wrap and store in fridge.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 170
Protein (g): 12
Carbohydrates (g): 15
Fat (g): 7
Carb - Protein - Fat % Ratio: 36% - 28% - 37%
Chocolate Brownies
!ncrc’s netn|no |||c e
brean|c ancn ¡eu nccJ
e cnece|etc [|x. lertu-
netc|¡. tncsc e|se ore-
i|Jc semc oretc|n enJ
nutr|t|en [rem ane|c
eets enJ ocenut but-
tcr. lust oecs te snea
¡eu tnet cet|no “c|cen”
Jecsn’t mcen ¡eu neic
te o|ic uo Jcsscrts er
trcets cemo|ctc|¡.
zz
Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes

Scrics 4
lnorcJ|cnts
2 large potatoes (approx 4” long)
2 servings of Mazola cooking oil spray
1/2 tsp. fresh ground chili pepper
1 tsp. Lawry’s garlic salt
b|rcct|ens
Cut potatoes lengthwise (like French Fries). Preheat oven at 375
o
F.
Combine garlic salt and red chili pepper (adjusting amounts to suit
your taste). Arrange the potato strips in a single layer in a glass baking
dish. Coat the potatoes with the vegetable oil spray. Flip them over
and spray the other side. Sprinkle with garlic salt and red pepper
seasoning. Bake for one hour. Note: A serving of the spray oil is a
2.5 second spray.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 53
Protein (g): 4
Carbohydrates (g): 10
Fat (g): 1.5
Carb - Protein - Fat % Ratio: 67% - 25% - 8%
Spicy French ‘Un’ Fries
(emmcrc|e| [rcncn
[r|cs erc net en|¡ n|on
|n [et. tnc¡ e|se cen-
te|n nerm[u| trens-
[ets. [rem tnc oer-
t|e||¡-n¡JreocnetcJ
e||s tnet tnc¡’rc cee|cJ
|n. AnJ |[ tnet’s net
e||. rcccnt stuJ|cs neic
snean tnet ecr¡|em|Jc
- e ncuretex|n enJ
muteocn - |s [ermcJ |n
[eeJs |||c [rcncn [r|cs
enJ oetete cn|os tnet
neic bccn [r|cJ et n|on
tcmocreturcs.
Me||no ¡eur ean
“[r|cs” |s e se[cr enJ
merc nce|tn[u| e|tcr-
net|ic te cemmcrc|e|
[r|cs.
z3
Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes

Scrics 4
lnorcJ|cnts
2 14.5 oz. cans (822 g) cajun-style stewed tomatoes
1 c. tomato sauce
4 oz. Old El Paso green chilies, chopped
1 raw, medium onion, chopped
24 oz pre-cooked extra lean (4% fat) ground beef
60 g Lawry’s chili seasoning
1/4 tsp. ground cumin seed
1/4 tsp. ground cayenne pepper
1/4 tsp. garlic powder
salt to taste
b|rcct|ens
Combine all ingredients in a large saucepan. Simmer for 30 minutes.
Remove from heat and serve hot with shredded cheese.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 343
Protein (g): 40.5
Carbohydrates (g): 32.5
Fat (g): 37.5
Carb - Protein - Fat % Ratio: 21% - 26% - 54%
Spicy Beef Chili
(emmcrc|e| cn||| |n tnc
un|tcJ Stetcs |s e|-
mest e|ae¡s meJc a|tn
bcens. But te truc
cn||| e[[|c|eneJes. cn|||
|s meJc str|ct|¡ a|tn
mcet - bcens erc net
e||eacJ! Merc treJ|-
t|ene| cn||| |s meJc a|tn
snrcJJcJ bcc[ enJ oer|.
but |cen oreunJ bcc[ |s
merc cenicn|cnt - cs-
occ|e||¡ ancn ¡eu Jen’t
neic tnc t|mc te |ct tnc
mcet s|mmcr [er neurs.
z4
Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes

Scrics 3
lnorcJ|cnts
32 oz. Atlantic wild-caught salmon
1/4 c. fresh lemon juice
1 raw 7-8” carrot, sliced
1 tsp. bay leaf, crumbled
1/2 medium raw cucumber, peeled and chopped
8 oz. fat-free sour cream
1/2 small raw onion, chopped
1 medium (approx. 2 1/2”) onion, chopped
2 cloves
1 black peppercorn
salt to taste
b|rcct|ens
Arrange the salmon steaks in a large skillet. Pour the lemon juice over
the salmon. Fill the skillet with 1 inch of water. Add sliced carrot,
thinly sliced onion, cloves, bay leaf and peppercorn. Bring to a boil,
then reduce heat and cover. Simmer gently for 20 minutes, or until
fish flakes easily with a fork. Remove fish to warm platter, and serve
with carrots on side as garnish. Mix peeled, chopped cucumber,
1/2 chopped onion and sour cream together and serve as a sauce.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 196
Protein (g): 26
Carbohydrates (g): 5.7
Fat (g): 7.3
Carb - Protein - Fat % Ratio: 12% - 54% - 34%
Poached Salmon with Cucumber
Se|men |s en cxcc||cnt
seurcc e[ n|on eue||t¡
oretc|n enJ csscnt|e|
[ett¡ ec|Js.
lt |s |css cxocns|ic te
bu¡ [ermcJ se|men.
lermcJ se|men. nea-
cicr. nes bccn [eunJ te
cente|n n|oncr |cic|s e[
cni|renmcnte| centem-
|nents. n||J-ceuont
se|men cente|ns [cacr
oe||utents tnen tnc
[ermcJ ier|ct|cs. me|-
|no |t aertn tnc eJJcJ
cest.

Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes

Scrics e
lnorcJ|cnts
4 large egg whites
1/2 tsp. garlic powder
1/2 c. ketchup, unsweetened
4 oz. Quaker old-fashioned oatmeal
1 c. boiled unsalted onion
2 dashes ground black pepper
8 oz. medium tomatillo salsa
1 lbs. raw, extra lean ground turkey
1 “Cup A Soup” - vegetable soup, Spring Mix
b|rcct|ens
Mix all ingredients - except ketchup - until well-blended. Place in
meatloaf pan and cover the top of the meatloaf with ketchup. Bake
in a pre-heated oven at 350
o
F for 1-1/2 hours.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 164
Protein (g): 16.5
Carbohydrates (g): 9
Fat (g): 7
Carb - Protein - Fat % Ratio: 22% - 41% - 37%
Turkey Meatloaf
ureunJ. an|tc mcet
tur|c¡ |s e test¡.
|ea [et e|tcrnet|ic te
oreunJ bcc[. lt cen bc
uscJ |n en¡ rcc|oc ¡eu
aeu|J nerme||¡ usc
oreunJ bcc[ [er.
Me|c e Jeub|c rcc|oc
|[ ¡eu a|sn· |c[teicr
mcet|ee[ me|cs o oeeJ
[||||no [er e senJa|cn
er areo.
ze
Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes

Scrics 4
lnorcJ|cnts
16 oz. tofu burger mix
1 c. chopped onion
1 c. bell pepper, chopped
1/2 c. sliced carrot
3 cloves garlic, minced
16 oz. can of crushed tomatoes
16 oz. tomato sauce
16 oz. canned kidney beans
2 tbsp. chili powder
3/4 tsp. cumin seed
1/4 tsp. cayenne pepper
salt to taste
b|rcct|ens
Use 1 package vegetarian burger mix (enough to make four burgers).
Cook the four burgers according to package directions. Chop onions,
green peppers and garlic. Combine the rest of the ingredients in a
large pot. Crumble the burgers with your fingers and add to chili
sauce. Simmer for 30 minutes and serve.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 360
Protein (g): 30
Carbohydrates (g): 62
Fat (g): 3
Carb - Protein - Fat % Ratio: 63% - 30% - 7%
Vegetarian Chili
!e[u |s e ||ont. oretc|n-
r|cn [eeJ meJc [rem
ceeou|etcJ se¡bcen
m|||. lt’s [e|r|¡ b|enJ
b¡ |tsc|[. but te|cs en
tnc [|eiers e[ tnc [eeJs
tnet |t’s cee|cJ a|tn.
!e[u |s e oeeJ seurcc
m|ncre|s sucn es sc-
|cn|um. |ren. ceoocr.
menoencsc enJ meo-
ncs|um. !e[u ceeou-
|etcJ a|tn ce|c|um se|ts
erc e|se oeeJ seurccs e[
tn|s ie|ueb|c m|ncre|.
A|tneuon |t’s net e
cemo|ctc oretc|n. se¡
oretc|n nes |ts i|r-
tucs. Se¡ oretc|n nes
bccn snean te |moreic
scrum cne|cstcre| enJ
tr|o|¡ccr|Jcs |n c||n|ce|
tr|e|s.
z7
Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes

Scrics z
lnorcJ|cnts
6 oz. can of water-packed tuna, drained and flaked
1 egg white
2 tbsp. oatmeal
2 tbsp. of diced onion
1/4 tsp. garlic powder
2 tsp. part-skim mozzarella cheese
salt and pepper to taste
b|rcct|ens
Blend all the ingredients (except the mozarella) in a bowl. Pre-heat a
pan and spray with non-stick cooking spray. Divide the mixture and
form into 2 patties. Cook one side until brown (not long) then turn
- when the second side is nearly done, sprinkle cheese over it. Place
under a broiler for about 1 minute tops to melt the cheese. Serve as
part of a sandwich, or with a salad and serving of French ‘Un-Fries’.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 138
Protein (g): 25.5
Carbohydrates (g): 4.5
Fat (g): 2
Carb - Protein - Fat % Ratio: 13% - 74% - 13%
Tuna & Cheese Melts
(enncJ. aetcr-oec|cJ
tune |s e beJ¡bu||J|no
steo|c· |t’s en cxcc||cnt
seurcc e[ n|on-eue|-
|t¡. i|rtue||¡ [et-[rcc
oretc|n. AnJ tncrc’s
ne rce| cee||no nccJcJ
- ¡ust eocn e cen er
[e|| oec|ct enJ ¡eu’rc
sct. But |t cen bc Jr¡-
test|no. enJ ber|no te
cet Je¡-e[tcr-Je¡.
!une ß (nccsc mc|ts
erc enc ae¡ te nc|o
me|c tune merc |ntcr-
cst|no. tnet erc s|mo|c
enJ eu|c| te orcoerc.
z3
Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes

Scrics z
lnorcJ|cnts
1/2 c. steel-cut oats
1/3 c. oat bran
3/4 c. frozen or fresh strawberries
1 medium banana, sliced
1 1/2 scoops strawberry or vanilla whey protein powder
water (as needed for cooking - follow package directions)
¼ tsp. salt
dash of cinnamon (big dash)
b|rcct|ens
Pre-cook oats the night before to minimize morning cooking time.
Again in the morning, bring the oats to a simmer and add the banana,
salt, cinnamon, and oat bran. Keep stirring and simmer until you
have the desired consistency (10 minutes or so), remove from heat,
and stir-in the strawberries and protein powder.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 380
Protein (g): 25
Carbohydrates (g): 57.5
Fat (g): 5.5
Carb - Protein - Fat % Ratio: 61% - 26% - 13%
Strawberry & Banana Oatmeal
Stcc|-cut eets erc en
e|tcrnet|ic te re||cJ
eets. lnstceJ e[ re||-
|no tnc ore|n [|et. tnc
ane|c eet oreet |s s||ccJ
us|no stcc| b|eJcs. !n|s
oreJuccs e net ccrce|
a|tn e merc |ntcrcst-
|no tcxturc tnen re||cJ
eets.
0et bren |s en csoc-
c|e||¡ r|cn seurcc e[
bcte-o|ucen. enJ |s
semcanet n|oncr |n
m|ncre|s tnen rcou|er
eetmce|.
z"
Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
TASTY Fat Loss & Muscle-Gaining Recipes

3 Bers
lnorcJ|cnts
2 1/2 c. (200 g) oats
1 scoop (30 g) whey powder (use chocolate flavor)
2 tbsp. natural peanut butter
3 large egg whites
2 medium bananas (300 g), mashed
1 tbsp. honey
7 tbsp. (approx. 100 ml) nonfat milk
1 tsp. cinnamon
b|rcct|ens
Preheat your oven for 5 minutes at 180
o
C (355
o
F). Mix the oats,
the whey and the cinnamon. Add the peanut butter and stir in
throughly. Add the egg whites, mashed bananas and the honey.
Add the nonfat milk slowly, while mixing thoroughly.
Spoon the mixture into a greased lined cake tin and level with a
knife. Place in oven and bake for 15 minutes. Remove from oven
and allow to cool slightly before cutting to reduce stickiness. Cut
into 8 bars.
Nutr|t|ene| ln[ermet|en
Calories (Per Serving): 154
Protein (g): 9.5
Carbohydrates (g): 21.3
Fat (g): 3.4
Carb - Protein - Fat % Ratio: 25% - 55% - 20%
Homemade Chocolate Protein Bars
!ncsc bers erc oeou-
|er a|tn tnc mcmbcrs
e[ tnc “Musc|c Bu||J-
|no Nutr|t|en” [e-
rum. !nc¡’rc s|mo|c te
me|c. enJ - ne sur-
or|sc - Jen’t |est icr¡
|eno. Bcst te me|c tae
betcncs et e t|mc!
0
Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
Brink’s Body Building Revealed was devised by author, researcher, and
trainer Will Brink. It’s the most complete e-book on the market on the
science of bodybuilding nutrition, supplementation and training.
There are over 400+ information-packed pages on:
Anabolic nutrition and diet
Bodybuilding supplement reviews
Bodybuilding workouts
Motivation & goal-setting
In addition, there are special bonus reports written by written by none
other than world-famous strength coach Charles Poliquin, and Dr. Evan
R. Peck, a specialist in sports injury prevention and rehabilitiation.
But what really sets BBR apart from other bodybuilding programs is the massive,
private, members-only online area. Only BBR customers have access to the wealth
of additional information and tools found there. In the Members’ Area, you can:
Read one of the 450 reviews on brand name supplements
Post a request for a supplement to be reviewed
Post questions on Diet, Training or Supplementation
Watch The Weekly Bodybuilding Video
Read The Daily Bodybuilding Tips & Quotes
Read Exclusive Articles in Guru Articles Section
Use the BBR Meal Planner to create your meals
Download Pre-made Bodybuilding Sample Diets
Use the BBR Diet Planner, to record what you eat
Add Your Photos to the Gallery
Watch Videos of all the exercises in my program
Use the Food Database, with calorie, protein, carbs and fat info on over 50,000
foods.
Check out the photos and testimonials for Brink’s Body Building Revealed: our
members can attest that buying Brink’s Musclebuilding System was one of the best
decisions they have made in their lives.
Hope to see you in the Members’ Area!
















Brink’s BoDy
BuilDing
Revealed

Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, how-
ever, edit it, extract content from it or offer it for sale in any way.
If you’re interested in losing fat and seeing those abs, check out “Fat
LossRevealed.” The FLR System is one of the best on the market today
for losing fat, and staying lean for life. It’s a comprehensive lifestyle
program that provides you with the info you need on nutrition, diet,
weight loss supplements, strength training, cardiovascular fitness, goal-
setting, and more!
With “Fat Loss Revealed” you can:
Read complete, unbiased Reviews on 40 different fat loss supple-
ments. Find out which ones really work, and which ones are simply
hype.
Read Over 220+ Brand Name Fat Loss Supplements Reviews with User Feed-
back in the private, online Members’ Zone
Discover which supplements benefit your health even if they won’t help you
lose fat
Discover EVERYTHING you need to know about Diet & Nutrition to lose un-
wanted body fat
Learn about the right protein, carbs and fat sources to eat - and the ones you
should avoid.
Find out the truth about how much cardio you REALLY need to lose body fat
and when and how you should do it for maximum impact
Find solid information on cardio and strength exercise routines, complete with
photos, videos and explanations along with charts you can download to moni-
tor your progress
Access the private “Members’ Zone” where you can ask questions and get
feedback from Will Brink himself, and his staff of experienced, trained modera-
tors
Get support from other members and learn from their experiences.
In addition to the e-book and bonus reports, the online Members’ Zone is loaded
with valuable information and tools you can use to assist your fat loss efforts. See
exercise videos, read guru articles, use the Diet Planner to plan and track your diet,
download sample diets, progress charts and more.
Visit Fat Loss Revealed today to improve your health and fitness - and achieve the
body you’ve always wanted.









Fat Loss
Revealed

Tasty Fat Loss & Muscle Building Recipes
In Association With

Want to gain muscle?

Want to lose fat?

E-Book Creation by Midas3.com

Internet Publications PO Box 812430 - Wellesley MA - 02482

2
Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, however, edit it, extract content from it or offer it for sale in any way.

TASTY Fat Loss & Muscle-Gaining Recipes

Recipes
Ground Turkey Omelette Indonesian Chicken Chocolate and Banana Protein Bars Asian Tuna Salad Protein-Fortified Rice Curried Chicken Spicy Turkey Chili Protein Waffles Chicken Kabobs Chicken and Spinach Cheesey Scrambled Eggs Breakfast Zucchini Pie Beef Chop Suey Whole Oat Flax Loaf Homemade MRP Beef and Bean Stew Chocolate Brownies Spicy French ‘Un-Fries” Spicy Beef Chili Poached Salmon with Cucumber Turkey Meat Loaf Vegetarian Chili Tuna & Cheese Melts Strawberry and Banana Oatmeal Homemade Chocolate Protein Bars 

Copyright Will Brink & Internet Publications. You are welcome to pass on this special report to others. You may not, however, edit it, extract content from it or offer it for sale in any way.

tbsp. edit it.6 grams  Copyright Will Brink & Internet Publications.9 ml) 28. These are: Abbreviation: c. however.6) ~ 15 ml (14. You are welcome to pass on this special report to others. g lbs. The following table can be used to convert these to metric units: Unit: 1 cup 1 tablespoon (US) 1 teaspoon (US) 1 ounce 1 pound Conversion: ~ 240 ml (236. tsp. .8) ~ 5 ml (4. You may not. extract content from it or offer it for sale in any way. Definition: cup tablespoon (US) teaspoon ounce gram pound The units are standard US measurements.3 grams 453.TASTY Fat Loss & Muscle-Gaining Recipes Abbreviations & Units Several common abbreviations are used in the recipes to for different measurements. oz.

edit it.Protein . then place 1 omelette on top to form a sandwich. raw onions. worcestershire sauce Directions Saute’ turkey. top with 1/2 of the turkey mixture. sliced 3 tbsp. Place 1 omelette on plate.except turmeric .5 Fat (g): 17 Carb . 1 tsp. liquid portion slide underneath. extra virgin olive oil 1 dash ground black pepper.32% . Hold the pan underneath the broiler for a few moments to completely set the top. drained (any type) 1 c. Serve hot. . If you’ve never done it before.Fat % Ratio: 39 % . You may not.TASTY Fat Loss & Muscle-Gaining Recipes Ground Turkey Omelette Serves  Ingredients 8 large. ground turmeric 3 cloves raw garlic. diced 3 oz. A simpler solution is to use a rubber spatula to gently lift up the layer of cooked eggs. chopped red bell peppers 1 c. Pre-heat 2 tsp olive oil in a second skillet.29%  Copyright Will Brink & Internet Publications. hot pepper sauce. In mixing bowl. and let the uncooked. then add 1/4 egg mixture and cook until omelet is formed. Repeat to make 4 omelettes. vegetables and spices . 1 tsp. extract content from it or offer it for sale in any way. raw turkey 1 1/2 cups canned kidney beans. Repeat to form 2nd sandwich. You are welcome to pass on this special report to others. you may have a mess on your hands. minced 1 tsp. fresh egg whites 2 large whole eggs 2 small. The perfect omelettes you’re served in restaurants are flipped.in a non-stick skillet w/1 tsp olive oil until tender. chopped green bell peppers 1 c. Nutritional Information Calories (Per Serving): 508 Protein (g): 42 Carbohydrates (g): 50. raw mushrooms. egg whites and turmeric together. Flipping an omelette is a skill that takes some practice to master. however. ground. whip the eggs.

ground turmeric 1 tsp. and keep your hands away from your eyes!  Copyright Will Brink & Internet Publications. broilers or fryers 1 c. shredded 2 c. chopped raw onion 1/2 c. Serve immediately.so you can control the heat level by removing the seeds.Fat % Ratio: 37% . Nutritional Information Calories (Per Serving): 476 Protein (g): 39. minced 2 tsp. Chinese parsley) 1 tsp.5 Carb .30% Jalapeno peppers get their heat from capsaicin and related compounds.33% .fiery Jalapenos can rate up to 10. raw cabbage. The heat from hot peppers is measured in “Scoville Units” . raw red bell pepper. Divide cabbage between 2 plates and top with chicken and sauce. .Protein . Exercise caution when cutting/seeding Jalapenos . milk and chicken in a non-stick skillet. most of the heat is concentrated in the seeds . You are welcome to pass on this special report to others.wash your hands thoroughly after handling. extract content from it or offer it for sale in any way. Poach (lightly simmer) until chicken is done. cornstarch 5 tsp. Mix cornstarch with a little water to dissolve the add to pan an cook for 3-5 minutes. boneless raw chicken breast. peeled. chopped fine 1 tsp. jalapeno pepper. You may not.5 Carbohydrates (g): 45 Fat (g): 16. dried coriander (cilantro. raw jalapeno peppers. Add oil to a separate pan and cook cabbage and red peppers in oil until crisp-tender. raw ginger root. however. edit it. thinly sliced 5 c. or limiting how many are added to the dish.000 SU! Fortunately. curry powder Directions Combine onion.TASTY Fat Loss & Muscle-Gaining Recipes Indonesian Chicken Serves  Ingredients 8 oz. lowfat (1%) milk 4 tsp. sliced 2 c. extra virgin olive oil 6 cloves raw garlic. spices.

extract content from it or offer it for sale in any way. Making your own is easy. Commercial protein bars are often made with cheap protein blends. Nutritional Information Calories (Per bar): 190 Protein (g): 11 Carbohydrates (g): 28 Fat (g): 4.Fat % Ratio: 57% . but you could easily make into 4 larger ones. such as soy and hydrolyzed collagen. You may not. (200 g) old-fashioned rolled oats 1/3 c. . nonfat milk 2 1/2 c. Many are low in fiber and need to be fortified in order to offer any vitamins and minerals at all. however.6 Carb .Protein . ripe bananas (about 300 g) 1 tsp. Bars like these make excellent snacks and can also be used as a a part of a quick meal on-the-go.g. ground cinnamon 2 tbsp. Pour into non-stick cake pan. Let cool slightly before cutting. edit it. unsweetened cocoa powder 3 large raw egg whites 4 oz.21%  Copyright Will Brink & Internet Publications. We have made these into 8 small bars. olive oil 60 g chocolate Designer Whey (or equivalent brand/flavor) Directions Mix ingredients in a large bowl. 23 g protein per bar).22% .TASTY Fat Loss & Muscle-Gaining Recipes Chocolate-Banana Protein Bars 8 Bars Ingredients 2 large. Bake at 300o F for 25 minutes or until firm. Splenda 1 tbsp. You are welcome to pass on this special report to others. with double the protein (e. If you don’t want the fat replace the oil with unsweetened applesauce.. It will taste just as good and still retain the moist but firm texture. and is considerably less expensive than what you can buy in a store.

58% . It’s great in lettuce wraps.2 Carbohydrates (g): 6. edit it. sugar Ingredients Directions Drain tuna and flake into bowl to break up chunks. however. Put almonds into a skillet. You are welcome to pass on this special report to others..Protein . can of light tuna in water 3 green onions 1 large or 2 small celery ribs 5 whole water chestnuts 1 oz. Add soy sauce. Finely chop green onions and celery and add to tuna. You may not. whole grain crispbreads. rice vinegar 2 tbsp. This tuna salad has a complex blend of flavors and a nutty crunch. whole raw almonds (about 24) 1 tbsp.35% Nutritional Information Making food ahead of time can take the sting out of preparing and eating  meals a day. and you’re good to go.TASTY Fat Loss & Muscle-Gaining Recipes Asian Tuna Salad Serves  1 12 oz. and toast over low heat until lightly browned and fragrant. 8 Copyright Will Brink & Internet Publications.Fat % Ratio: 7% . and takes only a few minutes to toss together. poultry or fish work especially well for meals that need to be eaten away from home: just scoop into a container. extra-virgin olive oil 2 tbsp. toss into a cooler with some “blue Ice” packs. soy sauce 5 .6 drops sesame oil 1/2 tsp. etc. extract content from it or offer it for sale in any way. Mix salad thoroughly and chill. along with some pre-cut veggies. Calories (Per Serving): 323 Protein (g): 52. rice vinegar. .5 Fat (g): 14 Carb . sesame oil and sugar. Cold salads made from leftover meat. Coarsely chop water chestnuts and almonds and add to mixture. Drizzle tuna mixture with olive oil and toss.

4% Nutritional Information  Copyright Will Brink & Internet Publications.although some vegetarians have been able to attain impressive physiques. Directions “Vegetarian bodybuilder” is an oxymoron to some . add soy sauce. water or broth 1/4 c. One of the best-known vegetarian bodybuilder was Bill Pearl. Cook on medium heat until spinach is cooked.Fat % Ratio: 59% . raw spinach 1/3 c. (50 g) raw broccoli. Once all the ingredients are cooked add in the 6 egg whites and stir until the eggs are completely cooked. chopped celery and spinach. brown rice 1/3 c. raw. meatless recipes can be staples in your culinary repertoire. chopped onion. . whose book.1 Carbohydrates (g): 54 Fat (g): 1. Or can be split and served with a side dish.36% . You are welcome to pass on this special report to others. Calories (Per Serving): 380 Protein (g): 33. lite soy sauce 1 c. extract content from it or offer it for sale in any way. diced 6 egg whites 1 c. (100 g) sliced raw mushrooms 1/4 c. chopped salt to taste Lightly steam the broccoli to a crisp-tender texture. sliced mushrooms. This makes a very large meal for one. In a pan coated with cooking spray. “Keys to the Inner Universe” is considered a classic. however. Add water/broth. soy sauce and rice and simmer until liquid has cooked away. Vegetarian recipes are frequently innovative.TASTY Fat Loss & Muscle-Gaining Recipes Protein-Fortified Rice Serves  Ingredients 1/2 c. You may not. however. (50 g) grams raw onion. Even if you’re not a vegetarian. pace chunky salsa 2 tbsp. long-grain. steamed broccoli. and feature an array of whole foods that are often missing from obsessively-meat centered diets.Protein .8 Carb . chopped or diced 1 small stalk (25 g) of raw celery. edit it. Top with salsa.

Fat % Ratio: 37% . cornstarch 5 c. curry powder. Nutritional Information Calories (Per Serving): 373 Protein (g): 32 Carbohydrates (g): 35 Fat (g): 13 Carb .33% .Protein . chopped (large pieces) 2 c. diced 1/4 c. extra-virgin olive oil 2 c. extract content from it or offer it for sale in any way. edit it. snow pea pods 1 c. red bell pepper. Directions Ready-to-cook. mushrooms. lowfat yogurt (12 g protein per 8 oz. and cornstarch. Heat until thick sauce forms.TASTY Fat Loss & Muscle-Gaining Recipes Curried Chicken Serves  Ingredients 5 oz. condensed 4 tsp. You may not. boneless raw chicken breast. Place an equal amount of vegetable on 2 plates and top with equal amounts of chicken mixture.30% 10 Copyright Will Brink & Internet Publications. sliced/pieces 4 tsp. put 2 tsp oil. bell pepper. curry powder. and snow peas into a second skillet. . You are welcome to pass on this special report to others. and simple to prepare. Put 2 tsp. then add chicken broth. plain. however. Chicken is also extremely versatile. then simmer for 5 minutes. and can be prepared in a variety of ways without being boring. skinless chicken breasts are a mainstay of muscle-building diets as they’re low in fat. raw mushrooms. yogurt. canned chicken broth. boneless. serving) 2 tsp. While chicken is cooking. Serve. stirring constantly. Cook chicken until browned and done. oil and diced chicken in a non-stick saute pan. Cook until vegetables are tender. high in protein.

extract content from it or offer it for sale in any way. approx. Some versions are extremely complex and can take hours to cook properly. Directions Chili is a perennial favorite. boneless raw chicken breast. cubed 2 14. edit it.60 minutes.8% Nutritional Information 11 Copyright Will Brink & Internet Publications. Old El Paso green chilies.5 cups turkey breast (Honeysuckle White). cans (822 g) cajun-style stewed tomatoes 16 oz. chopped 1 1/2 tbsp.52% . Simmer for 30 .5 oz. You are welcome to pass on this special report to others. however. Remove from heat and serve hot with shredded cheese. .TASTY Fat Loss & Muscle-Gaining Recipes Spicy Turkey Chili Serves  Ingredients 6 oz. and it’s ready for dinner when you walk in the door after work. Calories (Per Serving): 319 Protein (g): 43 Carbohydrates (g): 33 Fat (g): 3 Carb . chopped 1 medium raw onion. 2 1/2” diameter. But it also lends itself to quick versions like this one. cubed 3. Put it on in the morning. Mccormick/shilling chili seasoning salt to taste Combine all ingredients in a large sauce pan. You may not. tomato sauce 4 oz. and whole cookbooks are devoted to the topic. Chili can also be assembled and cooked in a crock pot.Protein .Fat % Ratio: 40% .

Fat % Ratio: 16% . pancakes. applesauce 1 packet artificial sweetener dash of cinnamon Whisk all ingredients in a bowl. 45 g protein. Directions Making oat flour is as simple as a container of old-fashioned rolled oats and a blender. Whole oat flour is an effective substitute for wheat flour in a variety of recipes: waffles. You may not. extract content from it or offer it for sale in any way. You are welcome to pass on this special report to others. edit it. 2 g fat) 1 tbsp.70% . Oats are a source of beta-glucan: a soluble fiber that has been shown to help reduce cholesterol levels. . As such. etc. Cook until golden brown and serve with sugar-free syrup or unsweetened sliced strawberries.Protein . oat flour 2 scoops vanilla whey protein powder (assumes roughly 4g carbs.TASTY Fat Loss & Muscle-Gaining Recipes Protein Waffles Serves  Ingredients 3 egg whites 1/4 c. Calories (Per Serving): 199 Protein (g): 35 Carbohydrates (g): 8 Fat (g): 3 Carb . Spoon batter into a pre-heated waffle iron (Add some nonstick cooking spray). muffins. oatmeal/oat bran are among the few foods that the FDA allows health claims for on product labels.14% Nutritional Information 1 Copyright Will Brink & Internet Publications. however.

For example. condensed 1 tsp. Directions Kabobs are one of those flexible recipes where subtitutions and variations can easily be made.repeating the process until all the ingredients have been placed on each skewer. extract content from it or offer it for sale in any way. apple cider vinegar 4 c. Tightly seal with foil and bake in preheated 350 degree oven for 20 minutes. and garlic in baking dish to create a marinade. edit it. bell pepper. basil.28% Nutritional Information 1 Copyright Will Brink & Internet Publications. place chicken. cut into large pieces 3 c. ground oregano 2 cloves of garlic. Prepare eight skewer kabobs: on each skewer. different marinades. raw. vinegar. You may not. Use your imagination to create endless variations on the theme. boneless raw chicken breast. ground basil 1 1/2 c. however.Fat % Ratio: 40% .32% . raw broccoli florets 6 c. . You are welcome to pass on this special report to others. tomatoes. Place on 2 dinner plates and serve. You can use different vegetables.Protein . cut into chunks 4 c. olive oil 1 tsp. Calories (Per Serving): 500 Protein (g): 43 Carbohydrates (g): 54 Fat (g): 17 Carb . peeled and finely chopped Combine oil. remove foil and continue baking 10-15 more minutes. pork tenderloin.TASTY Fat Loss & Muscle-Gaining Recipes Chicken Kabobs Serves  Ingredients 6 oz. or cook them under the broiler or on an outdoor barbecue grill. oregano.even tofu. cut into pieces 5 tsp. Place skewers in marinade and brush to cover. whole 2 tbsp. you can substitute lean beef. raw mushrooms. . firm fish like salmon. and tomato . broccoli. chicken broth. chicken broth. red bell pepper. mushroom.

Protein . however. Just before the vegetables are finished. it’s one of the most nutrient dense foods there is. sliced 1 c. manganese. magnesium.TASTY Fat Loss & Muscle-Gaining Recipes Chicken and Spinach Serves  Ingredients 6 oz. ground nutmeg 4 sprigs raw parsley salt to taste Put spinach. pro-vitamin A (betacarotene).calorie for calorie. boneless raw chicken breast. You are welcome to pass on this special report to others. folate. Spinach is also a good source of lutein.5 Carbohydrates (g): 30. Directions Spinach is rightfully known as a “superfood” . add pepper and nutmeg. Simmer entire mixture for 3-5 minutes. Remove from heat and set aside. extract content from it or offer it for sale in any way. it provides substantial amounts of vitamin K. iron. In another pan cook diced chicken in 2 tsp oil until lightly browned. vitamin C. raw spinach 3 c.Fat % Ratio: 38% . along with a carotenoid called neoxanthin. raw shallot 4 tsp. Calories (Per Serving): 311 Protein (g): 24. edit it.31% Nutritional Information 1 Copyright Will Brink & Internet Publications.5 Fat (g): 11 Carb . which has anticancer activity. onion and garlic in a non-stick skillet with 2 tsp of oil and cook until tender. Add spinach mixture to chicken and heat through. You may not. and potassium.31% . extra virgin olive oil 2 cloves garlic 1 dash ground black pepper 1 tsp. raw onion. Place on 2 dinner plates and garnish with fresh parsley. . diced 1 c.

sliced Blend or beat the egg whites and whole eggs together. add chopped olives.43% Nutritional Information Eggs are considered one of nature’s most perfect foods. sliced 1 scallion (10 g). pepper. When the eggs start to cook. extract content from it or offer it for sale in any way. scallions. You may not. sliced 1/2 oz.TASTY Fat Loss & Muscle-Gaining Recipes Cheesey Scrambled Eggs Serves  Ingredients 1/4 c.Protein . edit it. red/black pepper. Preheat the pan. chopped 1/2 tsp. and mushrooms. 1/2 c. Add cottage cheese. Just before you remove the eggs. Use a cooking spray like Pam in a non-stick pan to cook the eggs. You are welcome to pass on this special report to others. 1 Copyright Will Brink & Internet Publications. 2% natural reduced fat mozzarella cheese. data has shown that dietary cholesterol has less impact on serum cholesterol than was previously supposed. and they’ve been used as the standard for evaluating the protein quality from other food sources.44% . (30 g) raw mushrooms. . Directions Calories (Per Serving): 356 Protein (g): 38 Carbohydrates (g): 12 Fat (g): 16. I eat the eggs on a bed of baby spinach and sliced cucumbers. pour in the eggs.5 Carb . salt.Fat % Ratio: 14% . 4% cottage cheese 4 large egg whites 2 whole eggs 1/8 c. raw spinach 1/2 of a raw cucumber (150 g) w/peel. melt in the mozzarella cheese. (15 g) black olives. Most people who eat eggs on a regular basis find they don’t increase their cholesterol levels. however. Although eggs have gotten a bad rap for their cholesterol content. shredded. red or cayenne salt to taste 1 c.

Liquid egg whites are also available. chopped 5 c. fresh basil. raw parsley. You are welcome to pass on this special report to others. add 1/2 egg mixture and cook until omelet is formed. with some added color and thickeners to resemble whole eggs. Egg substitutes such as “Egg Beaters” can also be used they’re 8% egg whites. chopped 1 1/2 tsp.5 Fat (g): 14.5 Carb . In a second skillet. ground turmeric 1 tbsp. extra virgin olive oil 1 dash ground black pepper 1 tsp. olive oil. however. finely chopped 1 tsp. whip all eggs and turmeric. You may not. In mixing bowl.31% . edit it. ground oregano 2 oz. heat 1 tsp. Repeat until 2 omelettes are made. Calories (Per Serving): 390 Protein (g): 32 Carbohydrates (g): 37.TASTY Fat Loss & Muscle-Gaining Recipes Breakfast Zucchini Pie Serves  Ingredients 6 large egg whites 3 small raw onions. Repeat for 2nd omelette. minced 2 tbsp. chopped or coarsely shredded 2 cloves raw garlic. raw zucchini.32% Nutritional Information 1 Copyright Will Brink & Internet Publications. olive oil to a medium non-stick skillet and cook all vegetables and spices except turmeric until tender. Place 1 omelette on plate and fill with 1/2 of the vegetable mixture. Directions Egg whites are a good source of practically fat-free protein and can be used as a substitute for whole eggs in a number of different recipes. extract content from it or offer it for sale in any way.Fat % Ratio: 37% . Sprinkle with cheese and serve hot. . and are more convenient than separating the whites from whole eggs.Protein . part-skim mozzarella cheese. shredded Add 1/2 tsp.

sprouts. sliced 1 1/2 c. canned water chestnuts.Fat % Ratio: 40% . celery. fish. however. beef eye of round. soybean sprouts 2 c. This is another very flexible dish.TASTY Fat Loss & Muscle-Gaining Recipes Beef Chop Suey Serves  Ingredients 7 oz. mushrooms. Directions Stir-frys make quick.31% Nutritional Information 1 Copyright Will Brink & Internet Publications. Cook until entire mixture is hot. coarsely shredded 2 large stalks raw celery 2 c. chopped 2 tsp. canned beef broth Place 1 tsp. apple cider vinegar 1 tbsp. fat trimmed and thinly sliced 3 c. olive oil 2 tbsp. beef stock and cooked beef. water chestnuts. poultry. extract content from it or offer it for sale in any way. soy sauce 1/2 c. raw danish cabbage.6 Carb . You may not. sliced or pieces 1 1/2 c. A stir fry combo can be turned into a “rice bowl” entree by the addition of some cooked/steamed brown rice. edit it. then add soy sauce. Calories (Per Serving): 472 Protein (g): 37 Carbohydrates (g): 50 Fat (g): 17. . add 1 tsp olive oil to another pan and add cabbage. raw mushroom.Protein . Place equal amounts on two plates and serve.29% . that can make use of different combinations of meat. convenient one-dish meals. vegetables and nuts/ seeds. You are welcome to pass on this special report to others. While the beef is cooking. olive oil and beef in a non-stick pan and cook until beef is done. raw onion. Cook for 5-10 minutes to blend flavors. vinegar and onion.

flax oil and garlic and herb spices. Stir well. I use equal parts extra virgin olive. Dissolve yeast in warm water. Directions This is an excellent bread to use for dipping oils. whole oat flour 1/4 c. sea salt 2 tbsp. Alternatively. however. You are welcome to pass on this special report to others.as well as other baked goods made with ground flax seed . use bread machine yeast and just follow the general bread making instructions for your machine. Add honey. if you have a bread machine. water 1 tbsp.Protein . nonfat dry milk powder 2 tbsp.Fat % Ratio: 55% . With mine you just mix the ingredients as instructed in the machine. This is fantastic with the bread fresh from the oven (or machine). raw honey 2 tsp.5 Carbohydrates (g): 24 Fat (g): 6 Carb . Shape and put in oiled loaf pan. milk powder. This bread . The oil in flax seeds will go rancid quickly when exposed to light and air. salt. Let rise until doubled in bulk.should be refrigerated to protect the flavor and freshness. olive oil 4 c. oil and 2 cups whole oat flour.15% . edit it.TASTY Fat Loss & Muscle-Gaining Recipes Whole Oat Flax Loaf 1 Slices Ingredients 1 3/4 c. Calories (Per Serving): 173 Protein (g): 6. . You may not.30% Nutritional Information 18 Copyright Will Brink & Internet Publications. flax seed freshly ground. extract content from it or offer it for sale in any way. Bake at 350F for 45 to 50 minutes until done. Add ground flax seed and remaining flour. allow to rise and then let the machine do the rest. bakers yeast 1 tbsp. Knead on lightly floured surface until smooth and elastic.

You may not.Fat % Ratio: 33% . You are welcome to pass on this special report to others.43% . edit it. for desired thickness) Simply add all the ingredients to blender and blend thoroughly for around 30 seconds.which is ideal for general day-to-day use. . off the shelf MRP’s and has the distinct advantage of being highly adjustable depending on your current diet and/or macronutrient requirements.25% Nutritional Information This home made MRP is superior to the maltodextrin-filled. The addition of a banana (or other fruit) adds additional carbs and texture if required. water (or more. however.Protein . extract content from it or offer it for sale in any way.TASTY Fat Loss & Muscle-Gaining Recipes Homemade MRP Serves 1 Ingredients 2 scoops VPX Micellean protein or equivalent casein/whey blend 50 grams of Quaker old-fashioned rolled oats 1/2 tbsp Udo’s Choice oil or flax seed oil (7grams) 1 c. 1 Copyright Will Brink & Internet Publications. Add ice cubes before blending to chill and thicken the blend if desired. Directions Calories (Per Serving): 428 Protein (g): 45 Carbohydrates (g): 35 Fat (g): 12 Carb . The protein sources used are whey/micellar casein blends which offer a slow and fast acting protein .

canned beef broth 1/2 c. Beans also contain more protein than most plant foods. Directions Calories (Per Serving): 422 Protein (g): 37 Carbohydrates (g): 43 Fat (g): 13 Carb . 0 Copyright Will Brink & Internet Publications. picante sauce. . add remaining oil to a non-stick skillet and stir fry beef until cooked.34% . You are welcome to pass on this special report to others. magnesium. but in the context of a mixed diet. manganese and fiber. Plant proteins are limiting in certain essential amino acids. edit it.27% Nutritional Information Beans are a vastly underrated source of low-GI carbohydrates Beans are very nutrient-dense as well: a cup of cooked black beans. Pace picante sauce 1 tsp. raw onion 3 tsp. for example. beef eye of round. cook beans and onion in 2 tsp of oil until onion is tender. folate. canned tomato puree 1 c.Protein . however. then add tomato puree. ground oregano salt to taste In sauce pan. extract content from it or offer it for sale in any way. Place equal amounts on 2 plates and serve. You may not. beef broth and spices. thiamin. ground basil 1/2 tsp.TASTY Fat Loss & Muscle-Gaining Recipes Beef and Bean Stew Serves  Ingredients 1 1/2 c.Fat % Ratio: 39% .0% of the recommended daily intakes of iron. Add beef to vegetables and simmer for 5 minutes. they can still make a significant contribution. canned kidney beans 6 oz. trimmed to 0” fat and chopped 1 c. red or cayenne pepper 1 c. curry powder 1 tsp. extra virgin olive oil 1/2 tsp. provides 0 . chili powder 1 tsp. Continue to cook vegetable mixture under medium heat until hot. While the vegetables are cooking.

however. edit it.TASTY Fat Loss & Muscle-Gaining Recipes Chocolate Brownies 0 Squares Ingredients 2 large egg whites 1/2 c. these also provide some protein and nutrition from whole oats and peanut butter. Just goes to show you that eating “clean” doesn’t mean you have to give up desserts or treats completely. You are welcome to pass on this special report to others.37% Nutritional Information 1 Copyright Will Brink & Internet Publications. If you don’t have the tools you may want to cut the oatmeal a bit to make it easier to work. This is tough to mix and it takes time. nonfat milk 1 c. Fortunately. honey 6 heaping scoops (200 g) chocolate protein powder 1/2 c.Fat % Ratio: 36% . Add the rest of the ingredients and mix together. use the toothpick test. Oven times may vary.Protein . Calories (Per Serving): 170 Protein (g): 12 Carbohydrates (g): 15 Fat (g): 7 Carb . Cut into 20 equal bars and wrap and store in fridge. extract content from it or offer it for sale in any way. natural peanut butter 2 c. Directions There’s nothing like a brownie when you need a chocolate fix. You may not.28% . Preheat oven to 320o F. microwave on high for 100 secs. Smooth into 13x9 tray and bake for 20 minutes. old-fashioned rolled oats Mix the peanut butter and honey in a bowl. .

Sprinkle with garlic salt and red pepper seasoning. And if that’s not all. however. extract content from it or offer it for sale in any way. You are welcome to pass on this special report to others. edit it. Preheat oven at 375o F.Protein . You may not. Arrange the potato strips in a single layer in a glass baking dish.5 Carb . Note: A serving of the spray oil is a 2. Lawry’s garlic salt Cut potatoes lengthwise (like French Fries). from the partially-hydrogenated oils that they’re cooked in. Flip them over and spray the other side.5 second spray. Bake for one hour. recent studies have shown that acrylamide . they also contain harmful transfats.Fat % Ratio: 67% .  Copyright Will Brink & Internet Publications.TASTY Fat Loss & Muscle-Gaining Recipes Spicy French ‘Un’ Fries Serves  Ingredients 2 large potatoes (approx 4” long) 2 servings of Mazola cooking oil spray 1/2 tsp.is formed in foods like french fries and potato chips that have been fried at high temperatures. Coat the potatoes with the vegetable oil spray. Making your own “fries” is a safer and more healthful alternative to commercial fries.a neurotoxin and mutagen . .25% .8% Nutritional Information Commercial french fries are not only high in fat. Directions Calories (Per Serving): 53 Protein (g): 4 Carbohydrates (g): 10 Fat (g): 1. Combine garlic salt and red chili pepper (adjusting amounts to suit your taste). fresh ground chili pepper 1 tsp.

but lean ground beef is more convenient . But to true chili afficionados.Protein . edit it. garlic powder salt to taste Combine all ingredients in a large saucepan. Directions Calories (Per Serving): 343 Protein (g): 40.  Copyright Will Brink & Internet Publications. Remove from heat and serve hot with shredded cheese.5 oz.beans are not allowed! More traditional chili is made with shredded beef and pork.26% .5 Carbohydrates (g): 32. . tomato sauce 4 oz. You may not. Simmer for 30 minutes. Old El Paso green chilies. chopped 1 raw.5 Fat (g): 37. cans (822 g) cajun-style stewed tomatoes 1 c.54% Nutritional Information Commercial chili in the United States is almost always made with beans.5 Carb .especially when you don’t have the time to let the meat simmer for hours. medium onion.Fat % Ratio: 21% . ground cumin seed 1/4 tsp. chopped 24 oz pre-cooked extra lean (4% fat) ground beef 60 g Lawry’s chili seasoning 1/4 tsp. ground cayenne pepper 1/4 tsp.TASTY Fat Loss & Muscle-Gaining Recipes Spicy Beef Chili Serves  Ingredients 2 14. You are welcome to pass on this special report to others. however. chili is made strictly with meat . extract content from it or offer it for sale in any way.

chopped 1 medium (approx. Directions Calories (Per Serving): 196 Protein (g): 26 Carbohydrates (g): 5. bay leaf. . Pour the lemon juice over the salmon. 2 1/2”) onion. chopped 2 cloves 1 black peppercorn salt to taste Salmon is an excellent source of high quality protein and essential fatty acids. however. Simmer gently for 20 minutes. extract content from it or offer it for sale in any way. has been found to contain higher levels of environmental contaminants.Protein . thinly sliced onion. crumbled 1/2 medium raw cucumber. Fill the skillet with 1 inch of water. sliced 1 tsp. or until fish flakes easily with a fork. fresh lemon juice 1 raw 7-8” carrot.3 Carb . bay leaf and peppercorn. Mix peeled. then reduce heat and cover. fat-free sour cream 1/2 small raw onion. and serve with carrots on side as garnish. Bring to a boil. You are welcome to pass on this special report to others. cloves. Atlantic wild-caught salmon 1/4 c. however.34% Nutritional Information  Copyright Will Brink & Internet Publications. edit it. You may not.54% . It is less expensive to buy farmed salmon.TASTY Fat Loss & Muscle-Gaining Recipes Poached Salmon with Cucumber Serves 8 Ingredients 32 oz. Wild-caught salmon contains fewer pollutants than the farmed varieties. Arrange the salmon steaks in a large skillet.7 Fat (g): 7. Remove fish to warm platter. Add sliced carrot. peeled and chopped 8 oz. 1/2 chopped onion and sour cream together and serve as a sauce. chopped cucumber.Fat % Ratio: 12% . making it worth the added cost. Farmed salmon.

Make a double recipe if you wish: leftover meatloaf makes g good filling for a sandwich or wrap. unsweetened 4 oz. You are welcome to pass on this special report to others.37% Nutritional Information  Copyright Will Brink & Internet Publications. boiled unsalted onion 2 dashes ground black pepper 8 oz. Place in meatloaf pan and cover the top of the meatloaf with ketchup. extra lean ground turkey 1 “Cup A Soup” . Directions Calories (Per Serving): 164 Protein (g): 16. Bake in a pre-heated oven at 350o F for 1-1/2 hours. ketchup. medium tomatillo salsa 1 lbs.Fat % Ratio: 22% . extract content from it or offer it for sale in any way. It can be used in any recipe you would normally use ground beef for.vegetable soup.TASTY Fat Loss & Muscle-Gaining Recipes Turkey Meatloaf Serves  4 large egg whites 1/2 tsp.except ketchup . Mix all ingredients . low fat alternative to ground beef. edit it.5 Carbohydrates (g): 9 Fat (g): 7 Carb . Spring Mix Ingredients Ground. raw. . garlic powder 1/2 c. white meat turkey is a tasty.Protein . You may not. however.41% . Quaker old-fashioned oatmeal 1 c.until well-blended.

Tofu is a good source minerals such as selenium. cumin seed 1/4 tsp. tomato sauce 16 oz. manganese and magnesium. canned kidney beans 2 tbsp. It’s fairly bland by itself. .7% Nutritional Information  Copyright Will Brink & Internet Publications. You may not. Combine the rest of the ingredients in a large pot. Simmer for 30 minutes and serve. soy protein has its virtues. chopped 1/2 c. extract content from it or offer it for sale in any way. Directions Tofu is a light. however.Protein . copper.TASTY Fat Loss & Muscle-Gaining Recipes Vegetarian Chili Serves  16 oz. Tofu coagulated with calcium salts are also good sources of this valuable mineral.30% . green peppers and garlic. can of crushed tomatoes 16 oz. sliced carrot 3 cloves garlic. Soy protein has been shown to improve serum cholesterol and triglycerides in clinical trials. but takes on the flavors of the foods that it’s cooked with. Crumble the burgers with your fingers and add to chili sauce. Cook the four burgers according to package directions. Calories (Per Serving): 360 Protein (g): 30 Carbohydrates (g): 62 Fat (g): 3 Carb . cayenne pepper salt to taste Ingredients Use 1 package vegetarian burger mix (enough to make four burgers). bell pepper. iron.Fat % Ratio: 63% . tofu burger mix 1 c. Chop onions. minced 16 oz. chopped onion 1 c. proteinrich food made from coagulated soybean milk. chili powder 3/4 tsp. You are welcome to pass on this special report to others. edit it. Although it’s not a complete protein.

edit it. You are welcome to pass on this special report to others. But it can be drytasting.Fat % Ratio: 13% .5 Carbohydrates (g): 4. Tuna & Cheese melts are one way to help make tuna more interesting. virtually fat-free protein.  Copyright Will Brink & Internet Publications.74% . that are simple and quick to prepare. garlic powder 2 tsp.just open a can or foil packet and you’re set. part-skim mozzarella cheese salt and pepper to taste Blend all the ingredients (except the mozarella) in a bowl.5 Fat (g): 2 Carb . Cook one side until brown (not long) then turn . . and boring to eat day-after-day.Protein . water-packed tuna is a bodybuilding staple: it’s an excellent source of high-quality. can of water-packed tuna. extract content from it or offer it for sale in any way.when the second side is nearly done. drained and flaked 1 egg white 2 tbsp.TASTY Fat Loss & Muscle-Gaining Recipes Tuna & Cheese Melts Serves  Ingredients 6 oz.13% Nutritional Information Canned. Place under a broiler for about 1 minute tops to melt the cheese. You may not. And there’s no real cooking needed . oatmeal 2 tbsp. sprinkle cheese over it. of diced onion 1/4 tsp. Serve as part of a sandwich. Pre-heat a pan and spray with non-stick cooking spray. however. Directions Calories (Per Serving): 138 Protein (g): 25. Divide the mixture and form into 2 patties. or with a salad and serving of French ‘Un-Fries’.

edit it. Instead of rolling the grain flat. Again in the morning. salt dash of cinnamon (big dash) Ingredients Pre-cook oats the night before to minimize morning cooking time. frozen or fresh strawberries 1 medium banana. remove from heat. and is somewhat higher in minerals than regular oatmeal.5 Fat (g): 5.13% Nutritional Information 8 Copyright Will Brink & Internet Publications. the whole oat groat is sliced using steel blades. salt. and oat bran.TASTY Fat Loss & Muscle-Gaining Recipes Strawberry & Banana Oatmeal Serves  1/2 c. This produces a hot cereal with a more interesting texture than rolled oats. Calories (Per Serving): 380 Protein (g): 25 Carbohydrates (g): 57. sliced 1 1/2 scoops strawberry or vanilla whey protein powder water (as needed for cooking . You are welcome to pass on this special report to others. extract content from it or offer it for sale in any way. Keep stirring and simmer until you have the desired consistency (10 minutes or so). You may not. bring the oats to a simmer and add the banana. and stir-in the strawberries and protein powder. Oat bran is an especially rich source of beta-glucan. Directions Steel-cut oats are an alternative to rolled oats. cinnamon.Fat % Ratio: 61% . steel-cut oats 1/3 c.follow package directions) ¼ tsp. however.5 Carb . .Protein .26% . oat bran 3/4 c.

honey 7 tbsp. the whey and the cinnamon.4 Carb . Spoon the mixture into a greased lined cake tin and level with a knife. Place in oven and bake for 15 minutes.TASTY Fat Loss & Muscle-Gaining Recipes Homemade Chocolate Protein Bars 8 Bars 2 1/2 c.don’t last very long. Add the egg whites. . You are welcome to pass on this special report to others. mashed 1 tbsp. You may not.3 Fat (g): 3.no surprise .Fat % Ratio: 25% . while mixing thoroughly. Remove from oven and allow to cool slightly before cutting to reduce stickiness. Cut into 8 bars. Mix the oats. however. mashed bananas and the honey. Directions These bars are popular with the members of the “Muscle Building Nutrition” forum.Protein . (approx. Best to make two batches at a time! Calories (Per Serving): 154 Protein (g): 9. Add the peanut butter and stir in throughly. and . natural peanut butter 3 large egg whites 2 medium bananas (300 g). 100 ml) nonfat milk 1 tsp.55% .5 Carbohydrates (g): 21. extract content from it or offer it for sale in any way. They’re simple to make. Add the nonfat milk slowly.20% Nutritional Information  Copyright Will Brink & Internet Publications. edit it. cinnamon Ingredients Preheat your oven for 5 minutes at 180o C (355o F). (200 g) oats 1 scoop (30 g) whey powder (use chocolate flavor) 2 tbsp.

a specialist in sports injury prevention and rehabilitiation. But what really sets BBR apart from other bodybuilding programs is the massive. Check out the photos and testimonials for Brink’s Body Building Revealed: our members can attest that buying Brink’s Musclebuilding System was one of the best decisions they have made in their lives. however. . private. You may not. Peck. There are over 400+ information-packed pages on: • • • • Anabolic nutrition and diet Bodybuilding supplement reviews Bodybuilding workouts Motivation & goal-setting In addition. extract content from it or offer it for sale in any way. You are welcome to pass on this special report to others. Hope to see you in the Members’ Area! 0 Copyright Will Brink & Internet Publications. Only BBR customers have access to the wealth of additional information and tools found there. protein. and Dr. edit it. researcher.Brink’s BoDy BuilDing Revealed Brink’s Body Building Revealed was devised by author. with calorie. Training or Supplementation Watch The Weekly Bodybuilding Video Read The Daily Bodybuilding Tips & Quotes Read Exclusive Articles in Guru Articles Section Use the BBR Meal Planner to create your meals Download Pre-made Bodybuilding Sample Diets Use the BBR Diet Planner. to record what you eat Add Your Photos to the Gallery Watch Videos of all the exercises in my program Use the Food Database. In the Members’ Area. you can: • • • • • • • • • • • • Read one of the 450 reviews on brand name supplements Post a request for a supplement to be reviewed Post questions on Diet. members-only online area.000 foods. there are special bonus reports written by written by none other than world-famous strength coach Charles Poliquin. and trainer Will Brink. carbs and fat info on over 50. Evan R. It’s the most complete e-book on the market on the science of bodybuilding nutrition. supplementation and training.

and more! With “Fat Loss Revealed” you can: • Read complete. online Members’ Zone • Discover which supplements benefit your health even if they won’t help you lose fat • Discover EVERYTHING you need to know about Diet & Nutrition to lose unwanted body fat • Learn about the right protein. diet. . trained moderators • Get support from other members and learn from their experiences. It’s a comprehensive lifestyle program that provides you with the info you need on nutrition. however. edit it. weight loss supplements. strength training. In addition to the e-book and bonus reports. complete with photos.Fat Loss Revealed If you’re interested in losing fat and seeing those abs. progress charts and more. and which ones are simply hype. • Find out the truth about how much cardio you REALLY need to lose body fat and when and how you should do it for maximum impact • Find solid information on cardio and strength exercise routines. unbiased Reviews on 40 different fat loss supplements.” The FLR System is one of the best on the market today for losing fat. 1 Copyright Will Brink & Internet Publications.and the ones you should avoid. videos and explanations along with charts you can download to monitor your progress • Access the private “Members’ Zone” where you can ask questions and get feedback from Will Brink himself. and his staff of experienced. carbs and fat sources to eat . cardiovascular fitness. check out “Fat LossRevealed. See exercise videos. You may not. download sample diets. use the Diet Planner to plan and track your diet. the online Members’ Zone is loaded with valuable information and tools you can use to assist your fat loss efforts. read guru articles. goalsetting. Find out which ones really work. Visit Fat Loss Revealed today to improve your health and fitness . extract content from it or offer it for sale in any way. You are welcome to pass on this special report to others. and staying lean for life. • Read Over 220+ Brand Name Fat Loss Supplements Reviews with User Feedback in the private.and achieve the body you’ve always wanted.

You're Reading a Free Preview

Download
scribd
/*********** DO NOT ALTER ANYTHING BELOW THIS LINE ! ************/ var s_code=s.t();if(s_code)document.write(s_code)//-->