Saati ae ges) vag ae = VeA AY ‘ PE UCR Le eee ner (un Wounded warriors begin apparating in the mess hall, ravenous for a feast. Their clunky wooden shields clank against each other as they fill the hallway. These men are covered in dirt, blood, and sweat. Hours earlier, they had battled to death, or this place’s version of it. Yet now, they come arm in arm, regaling themselves CRRA CLK You can see Thor and his thundering hammer, banging against his shield. He is eager OT TERRA COACH Le Pn CORIO ICR CLA C ORCC RRC RUT eB Clu) the day's gruesome training. SRC RUC Ln CSR U ERTL LMR LUNA LCs SOREL DISCRETE Oe Uma POOR ACI T AUC LLCS ALAC TCR CaCO LCR RUC REST USC RS MOROCCO) (H ECAR URANO LL SCN RNR CROC MCC LC ROL RUT CALITUL STR UN ROMS ICM Le OR UU VACA ATC TP CURUCaCU CMU LU COMCAST CURR OTR OM URC RCIA TMC CCU ae Fiz PREP VATE EEE ‘COPYRIGHT © 2020 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED. sated F Ay, Pat -_w . o>. ANS Tes 1After your meal, they emerge refreshed and stronger. SOO UR LUMO ATL LAO CCL Lm How does one prepare the perfect feast for thousands of warriors daily? ) ae POON URS RUE SCOR PUIG LCL SCR ACN AC Surely there must be some secret. GY Ty SCR U NR UaCae SRC UCR UUM CMU Om CTSA OC COL “Mab SON CNR UEC UNO PRS COU C aCe LTO SZ, a) ee BW — 4 iis iad ree ee ‘COPYRIGHT © 2020 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED. sateda NT AY a Pine DA ABLE OF CONTENTS I. KEYS TO THE KINGDOM II. THE MENU FOR THE FEAST III]. THE IRON FORGE IV. SERVING THE FALLEN ie eee ee ca iy Lie Aly, ae A ane we eSee ls imma if ‘ Ut These warriors before you are not used to waiting. They earned their ticket to Valhalla with the noble clashing of swords as they pillaged lands and razed villages. These men } 1 do not wait, they strike when they wish. If they are thirsty, they drink. If they are tired, MILAM TLC CMM ALA UCC UR AC 5 Pe Pat SOC RUT RLU CN ALU RACIST UCAS ALC COUR CHUTIAy RIO ON CUES SCOOT CEO REMC ER CCEA It in battle. It is Odin's decree that you ensure they feast well for their eternal battle. It is Not wise to upset the All-Father. -_ wy Therefore, it is important to prepare your feasts beforehand. It is far too easy to 5 | SC ORCC UR LEU CULO RUE CL MU CRRA CUT i. store is founded upon. These stores, fast food shops, etc. provide a siren’s call to any iy one hungry and without a plan for the day. That cannot happen when you are an elite warrior. The true key is to always plan and have a meal waiting. It is much easier to vA 5 - a A deny a McRib when you have a full course turkey feast waiting at home. , A : SU CCAR CONC LEICA MTC ROS RUTC ETC Ma CTCL R'} A RUC ROA AL CUR CIMT UCM LCCRCC UMC (CMMI R CIRCE) prepare, you prepare to fail.” This is most true in healthy eating and bodybuilding 4 PO CUM CUTE CR AUR COTS eT Ca MEAL PREP VA TEAL EE COPYRIGHT © 2020 DYNAMIC MUSCLE, LC/AI GREENE ALL RIGHTS RESERVED 1 ada SCR Y CT OUST TSS Ola tS ee aT Tea / SCR LS CUR RE CUM URONIC IES COM CCIE ATIR 0] STR CURS COC UR UMUC CIC RCH MIR mec CRU C RUC A URLS ROM RU RCLM LCM feast. They stand at the gate to the cashier, a final attempt to make you waiver. Should == you show up weak and ravenous, you may give in to their terrible temptations. AaCe Ce LT Le Sa CLL * SOCEM TCU C MIL CORO RCL R AUN RL CUMUM CCR carried by winged Valkyries to your table. Unfortunately, us still living warriors are not so blessed. wa OCMC mC Cm CRO NRC ROTTS UCLA! unprepared. Maybe it’s a special event like a birthday party. Maybe you are on a work 7 SOR CC CROM ILC Ran C ML RCO MURIEL CTOs eM OaCUC LN DOS RU TIO CSIC UOMO A ULR CLIC TUL CHIR CLIC LL. aL you are going to a well-known chain, always google to see if they have their nutrition information public. Otherwise, almost all restaurants have an associated menu online. TALC CRO RCC UMLCLLe SUR SURES aOR LILAC eo) CRS Not CRTC R USE Ny ERROR CRC OCT MLC CLM UIC A om Gy", a ae | yeh COPYRIGHT © 2020 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED. adNY ee lhe: KEYS TO THE KINGDOM | GUS aaa ree aT SO aS Te COCA CREM ACU Te Ce LOOM UMC CRON T ICI CRU OWS UUme CURR UCR MCN AURIS UU UCC RU AC mR RCo a PCM MICO OMA OND CER ICR (Tete MN ECtCR OM CER OL CUM ROTM CR Cb washer emptied? All you have control over is the right here and now. Make the most of UO ROR URC ORS Cma a 5 WENU FOR THE FEAST 0 smorgasbord you prepare is enormous. It contains beasts from every plain in ICC CUNEO COURIC MCSE RO Lam Rta me CRT) oil. These foods pile upon each other, seeming to extend beyond the mess hall's ceiling. Yet, each of them is precisely prepared according to each warrior’s needs. aS en Va Lo Lean proteins are the most essential portion of your meal prep. These will account for r Oe UMUC ARO RUCRUSR TOMOKO LA CIC) AL ACK ee adding an extra oil that can increase the caloric content of your proteins. Conversely, i avoid over cooking your meats and leaving them dry and stringy. & | TU ROTO RRS CM AC OCR TULL Sy Fiz rm hs es nan 5 satedMENU FOR THE FEAST TOR UMM TCT SACI AUER UCC ROC eA OCU ACN UMUC ECLA IC RCIA RS Ce COC UTC LAC UCU RCC I MRT CLS LAT CC UCR CLMUB CRU 5 rt) i ‘COPYRIGHT © 2020 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED. i) satedee a " ee FOR THE aa ee E Fats are a great source of energy and assist with vitamin absorption. These are often CEC CIA MAU a CCC ATCT) use them to cook with (if accounted for in your diet) or drizzled on top of your meals. Recommended seasonings: sea salt (for nuts) ON ‘COPYRIGHT © 2020 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED. VA satedFe “THE IRON FORGE You are ready to cook in mass for the famished, immortal warriors before you. That means you need to fire up your cooking kilns and be able to prepare your dishes in extreme quantities. This poses a problem, specifically when calculating your exact TTL ae EN TS a NTT Zi~, “Ww . ob — Foods change weight upon cooking due to either the loss or addition of water. This > does not mean that they have lost protein or carb content, only that their ratio of iN protein or carb to weight of the food has adjusted. 3 Many people who do not meal prep for the entire week will prepare their meals daily. This may allow them to, more accurately, measure their protein and carbs raw. A UAC ROR CLS CMR CA UCLA ORT Mt) roughly convert the raw macros to the cooked macros of your food. Below is a brief breakdown of how carbs and protein changes depending on cooking style, protein type, Q COM TL AY Fe Fiz PREP VATE EEE ‘COPYRIGHT © 2020 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED. 8 satedA AY ‘ eh ae cet LEAN MEATS AN We UCR A AUC OL A Le CML RIC AT LUTE A CCUM TUR CHITA LMC RRC CML CUR COUR Lae CL TRU O nL ONUR a Cn SCOTT RC CCS i CCRC AOI Un CCUM ACU RCURItecic RTM Pai) Fe PROC cr . Example: 7 oz of raw chicken breast ASL CYA CLS CLF Ss PUR Lame ucla becomes 5.25 oz of chicken. However, it still has 62 grams of protein! To convert weight of your raw to cooked meat, simply use the formula below: CUR Cee emOOCUm MTR S Furthermore, the connective tissues in meat are made up of collagen. Collagen begins y POCA C UN cee CH IME eRe RECN rs breast meat. This can create a tough, unpleasant experience. | recommend cooking i your chicken under low heat to keep your breast meat tender. ie eee ee ca 9 satedFe Qe Tay) aa) it 3 me NY AN ‘ me Ge [ioe UAC SUC CLC ROR CCC MUR LeCtUTiCy cooking and thus their calorie and macro content stays constant. However, some carbs experience the opposite effect in weight when cooking. Carbs that are cooked in water, TCR a COORG TRUCE ROL MLR TUCK PTR CORUM ROC CRN CUR MRT URI LCM) Cor MUIR TLL RURAL UCR Lim CLT To convert the weight of your raw rice to cooked rice, simply use the formula below: CUCU CEoR AC LAC RC Ucn a4 Cooked White Rice= Weight of raw white rice x 3 OCCU ACR RR HR CRC RUC mun Coy CRORE ON EN Clim ; , ized WEEE aes COPYRIGHT © 2020 DYNAMIC MUSCLE, LL/KAI GREENE. ALL RIGHTS RESERVED sated ) == 1 Sa Ww oh. oC A RE £2, Tg)A, 7 ara aa) Pasta Yields Testing Chart ‘When serving pasta, plan on 85g cooked pasta per person for main dishes.To prepare 4 servings. you will need 300 g of pasta, or 1/3 of a 900 g, package. Use this chart to determine how much dry pasta to start with and to Pe Rect Ron es De ee a red De LN CoC Qed (Cet) a cor) cor) ce) Peron ore CCL TT eT coe oor eer EEL TL eT oo Cort Ungvine CEL TL eT) co rors ee CCL TT eT) ore cor cnr Ce yt eT) ro ort ae CEL TS eT) coed eat nets ee Cy co 3aps oo cyt Peele ELT cr cons oo ryt ony rey er Pee es ZT) aT) ee ooo cory ors a cor cy Scaps rr cory cond co ce co ed ott ney Cr rl oe coe Cry oe Ey cr dope po cr ey rey cr cre oo aT} cos co Sa cr rr or a Coa Ty eae ro fee Coat ee ore Cn 4 ir cy Ty cr crs cor ioe Co oy fo con ro ScoobiDo Cor ee ores ro ory creed co Ty ro rr cad Pa et cr oe roe ys sta ae Lie. AE COPYRIGHT © 2020 DYNAMIC MUSCLE, LC/AI GREENE ALL RIGHTS RESERVED a sated Sa 1%, Se | r Ak yeahs o e i a ye— ton ts Fi | SERVING THE FALLEN You are now ready to serve your fallen brethren with a glorious feast. All the food will not be consumed today. The goal is performance, not gluttony. Thus, you must be careful to preserve the leftovers and safely prepare them for tomorrows feast. ae Raw chicken is only good in your fridge for 1-2 days. Once cooked, that chicken can still be good for 3 to 4 days. Interestingly, even cooked rice has an expiration date. Once cooked, rice can be food in the fridge for only 4-6 days That means that if you meal OUNCE CROC R MMC EM LT 7S \at STRUTS CTR TIUMLCCR IK CCM RACH TALIM IC CRSA Me CIC VRIES om CUP AACR VAL RRO IM TTL uy ACC you to also go food shopping twice. Not to mention double the cleanup. Option 3: You can meal prep all at once and freeze the meals that are more than two days out. Then, the night before you can thaw you next day’s meals overnight in the CC LS SURO I HORUCR NA Cm Pat -_w . o>. Whichever your approach, you will need the correct fools to accomplish your task. TCO CSCO ECC ICR COL IRSA CRC Le | ROCCE MCRAE RETA Sa TCRORCIU NTIS te a place in the dining hall of Valhalla: PC ONC EM LCC RCM MC RCM RT mn La PA LECCE CR MOAT URC RTCA UCC RRC Ce ROR NAICS Le CLLR 3. Alarge cooking dish and cooking pans. You will be making pounds of lean proteins COR CHOMP eR a TRS CCU 4. A large rice cooker. These are inexpensive and will allow you to mass produce your rice passively. ANN Fiz PREP VATE EEE ‘COPYRIGHT © 2020 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED. 12 satedEB: aa EY ! > & \ Ww ee) oe 1 See ANS ‘COPYRIGHT © 2020 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED. 13