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Gordon Ramsay’s Muscle Building Pork Chops

Gordon Ramsay's High-Protein Pork Chops

Once, I found out Gordon Ramsay’s YouTube channel and I ended up spending the entire Sunday morning watching is cooking videos.

I was drooling over my keyboard.

The guy is a whizz and he’s incredibly passionate about cooking. You can see his heart is in there when he seasons the meat, chops up the onions, or sears a steak.

Given that pork chops is relatively high in protein and I’m bulking, I decided to give Gordon Ramsay’s pork chops recipe a try.

The recipe itself is rather simple though I never basted meat before so that was sort of tricky for me though I managed at the end. It’s a nice technique to bring more flavors and speed up the cooking so that the meat doesn’t dry up and you can give it a try with this recipe.

I wouldn’t recommend this recipe to someone who never cooked before. There are easier recipes that can provide you great taste as well.

The taste was great: rich, full of aromas from the herbs and butter, sweet and sour from the vinegar and the peppers. Some sour cream or crème fraîche would make a great topping for this one or even just some quality extra-virgin olive oil.

Despite being high in fat, it doesn’t have a high amount of calories: only 590kcal/serving. Since I am bulking, I ate 2 😄

How Can All That Fat Help Your Muscle Gains?

Olive oil and pork meat are rich in monounsaturated fatty acids which can increase anabolic hormone levels.

Pork and butter are also a source of saturated fatty acids which, as well, can increase levels of anabolic hormones such as testosterone and growth hormones.

This will contribute to gaining muscle mass faster by increasing your testosterone levels in the long term.

Be sure to include polyunsaturated fatty acids in your diet as well such as omega-3s which you get from eating fatty fishes or by taking fish oil supplements for a proper balance.

Each serving will also provide 35g of protein which is a good high amount for people who want to build muscle and strength (you still need to train though 😜 ).

Reference

http://jap.physiology.org/content/82/1/49

GIF Recipe

High-Protein Sweet Mango Chicken

I had never tried a sweet&sour recipe before and if they all taste as good as this one I’m completely sold on the idea.

Quite frankly I wasn’t expecting the taste to turn out SO good.

You have the sweetness of the mango that is counterbalanced by the savoriness and umami of the soy sauce and chicken, ending with the crunchiness and aroma of the almonds.

This recipe is a true melting pot of flavors at each bite.

It was so good that I made it again a couple of days later.

As a sweetener I used erythritol but you can use whatever you want. Its purpose is to help to develop a glaze and add extra sweetness. It’s not mandatory but a very nice addition.

Feel free to omit the almonds if you are cutting. You can also replace almonds with sesame seeds.

This is a high-protein recipe. With 62g of protein per serving, this chicken recipe it’s great for bodybuilding,(especially during a bulking phase) or for those looking to put on muscle mass in general.

You can serve it with a salad on the side or with some mashed potatoes or oven baked fries.

This recipe is recommended for the following diets: primal, paleo, iifym.

Gif Recipe

Chicken Drumsticks with Cherry Tomatoes

You know when you open your fridge and you can find just a couple of ingredients and get discouraged?

That’s what happened to me before making this recipe.

I opened my fridge and I just had chicken and cherry tomatoes.

On top of that, I wanted to make something quickly.

That inspired me to create this one-pot very simple and easy recipe which also takes 10-15 min to make.
This recipe is great for a meal-prep too since you can make it in advance, store in the fridge, and reheat before eating.

It’s very high in protein and so low-carb that even people on the ketogenic diet can make it.

The taste is completely unexpected: sweet from the cherry tomatoes, sour from the wine and garlic, and great savoriness from the chicken blend together to give you a unique mouth-watering experience.

This makes a great post-workout or dinner when you are looking to pack some muscle mass with an high-protein meal.

Besides being Keto, this recipe is also Paleo, Primal, LCHF, and ofc IIFYM.

If you want to add more carbs, pair this with some rice or (oven baked) potatoes fries.

About the wine: it doesn’t to be the expensive stuff. I truly buy the cheapest there is and, once opened, it can last in the fridge basically forever. You can use wine for a lot of recipes to make them even more delicious so it’s not a waste!

Gif Recipe

Italian Cabbage Dumplings

You know, well, everybody knows that cabbage is good for you.

Right. But that taste…

I wanted to include some green cabbage in my diet and tried to think of how can I make this enjoyable and not a dread.

I thought: Chinese have been using green cabbage since forever and they make delicious stuff out of them!

Since I am not Chinese and I wouldn’t dare mess around with such a complex, rich, and ancient culinary art, I decided to give Chinese cabbage rolls an Italian spin so nobody gets offended. Though if you are Chinese and want to teach me how to make high-protein healthy cabbage rolls, please write me 🙂

So, what makes this dish “Italian”?

Besides the usual aromatics (onion, carrots, leek) I used red wine and fennel seeds. Fennel seeds really give a twist to this dish!

This has only 19g of carbs per serving which makes it ideal for someone on a LCHF diet or keto (when carbs are kept below 50g).

It’s also fairly high-protein. But if you want to increase the amount of protein without increasing calories, go for lean beef (here I used a fatty cut).

This dish can easily be boosted in protein to have 30-40g per serving just by using lean beef.

This dish has less than 500kcal per serving so it can be used for cutting as well (use lean beef in this case which will also increase the amount of protein per serving!)

If I had a broiler, I would have put some Parmesan cheese on top and gave them a couple of mins to become crunchy and even more delicious!

Gif Recipe

Stuffed Eggplants

My grandma (and mom) used to make this all the time: a big tradition in southern Italian cuisine.

The flavors are incredible and the way they combine makes you feel in Italy after a first mouthful.

Little that I realized, how high-protein and low-carb high-fat this dish can be!

Therefore, whenever I have some time and can find cheap eggplants, this dish is a must do for my post-workouts.
This is very filling too so if you are cutting you can make it as well.

So, there you have it, the authentic south Italian stuffed eggplants recipe adapted for muscle mass gains!

(I’m sure my grandma would kill me if she knew I posted her recipe hahah)

Gif Recipe

Sausage and Beans (Rural Italian Classic)

Have you ever heard of Bud Spencer and Terence Hill? They are famous Italian actors, famous for action-comedy movies such as “They Call Me Trinity”.

In this movie, there is an epic scene of almost 3 minutes in which the main character is eating a delicious beans course straight from the pan.

The scene is so well done that you start drooling right away.

Your brain goes: “MUST. HAVE. NOW.”

I tried to imagine how that recipe would be like and went about to re-create it. t was as delicious as in the movie.

It was as delicious as in the movie it seems to be.

This is a healthy, high-protein, low-carb recipe which is great for building muscles!

If you want to be as strong as Bud Spencer, you should try this recipe. It’s super easy!

This recipe is also gluten-free.

Note: the carbs indicated on the nutrition label are already net carbs (as in the style of European nutrition labels)

Gif Recipe

2

Pork Sausage with Lentils (Very Filling High-Protein Lunch/Dinner)

How to make a cheap, (fairly) healthy, and high-protein dinner?

Well, you use pork, legumes (lentils in this case), and veggies!

This recipe is a great high-protein lunch/dinner idea since it packs a lot of proteins and a ton of fibers (for those of you struggling with fiber intake!). It delivers an incredible 38g of fibers per serving. If I remember correctly that’s the recommended intake for an adult male!

While being all good for your intestinal health, it’s also very delicious as the aroma of the pork meat perfectly combines with the texture and taste of lentils and tomato sauce. Then, the added spices add a touch of unexpected flavor that blends delightfully with the whole dish.

It’s not a quick recipe (it might require up to 50 min), mind you, since you have to cook the lentils but if you have a slow cooker than it’s perfect!

Since this is a high-calories recipe, it’s ideal if you struggle to gain weight and muscle mass.

This recipe is good also for people on the slow-carb diet!

The amount of carbs in the label is net carbs (as in European nutrition labels’ style).

Gif Recipe

Natural Stamina&Libido Boosting Recipe

I know, I know, the title of this video sounds super scammy, but stay with me for a second and I will explain to you why this recipe may (YMMV) will increase stamina and libido.

Sardines Testosterone Booster

I’ve been eating sardines for more than 1 year, every day.

Not only sardines are high in protein, they are also packed with omega-3, vitamins, and minerals. Ah, and I haven’t mentioned how cheap they are…

Where I live (The Netherlands), you can buy a can, containing 88g of sardines for just 53 euro cents!

100g of sardines will provide you with 25g of protein, 1.5g of omega3s (!!), 68% of your RDA of vitamin D3, and 9% of your RDA of zinc.

Why did I mention specifically omega3s, vitamin D3, and zinc?

Because higher intakes of these are correlated with high testosterone levels.

Do I have to tell you why having higher testosterone is good for you?

Besides that, omega3s are anabolic, which means that they promote by themselves increases in muscle mass and strength (you still have to train though).

Stamina Boosting Foods

But this dish doesn’t contain sardines only. We have a whole combo of manliness enhancing foods!

Beetroot

Enhances blood flow in your body. It can be for this reason be used as pre-workout to “increase the pump” or to increase endurance. Now, it has never been studied as a “sexual performance enhancer” but my guess is that if it enhances endurance exercise it will naturally enhance stamina too.

Garlic

Aka “natural viagra” aka “vegetable viagra”. Since I started eating 1-2 cloves daily (steaming or boiling removes bad breath giving compounds) I feel 14 years old again.

Ginger

It is not very well known as testosterone/libido enhancer yet it can increase sperm count and quality, testosterone, and ejaculate volume. Besides that, it’s truly a great “superfood” enhancing also your memory and lowering inflammation.

Then we have other components in this dish that are just straight good for your health and immunity. Because even if you have high libido and stamina, if you’re sick, there’s no use to that 🙂

Sauerkaut are a source of probiotics, fibers, and vitamin C (and lemon juice too). These will make you less susceptible to getting sick and there’s one study saying that vitamin C can lower the symptoms of depression, leading to more frequent intercourses (the study is funded by a pharma company so this last piece might be total bs).

That’s it! Simple, easy, high-protein, and also tastes great! Try this recipe for yourself and let me know how it goes!

References

http://jap.physiology.org/content/82/1/49
http://www.mdpi.com/2072-6643/5/2/509
https://www.ncbi.nlm.nih.gov/pubmed/26679702
http://jap.physiology.org/content/early/2015/08/27/japplphysiol.00066.2015
http://ajcn.nutrition.org/content/102/1/115.abstract?etoc
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2958879/
https://examine.com/supplements/ginger/
https://examine.com/supplements/vitamin-c/
https://examine.com/nutrition/non-traditional-use-for-probiotics-illness-in-athletes/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249897
https://examine.com/supplements/beet-root/

Gif Recipe

Simple Yet Tasty Pork Sausage Risotto

Today we go for something rather sophisticated but actually incredibly easy to make.

On top of that, it is gluten-free and perfect if you are coeliac and doing bodybuilding.

The recipe is not the quickest but it’s simple and straightforward. This would make you look like a master chef even if your biggest culinary achievement so far has been scrambled eggs.

I would recommend this recipe to whoever has never tried making risotto since it’s very basic and simple and can help you getting started.

Once you can master this high-protein risotto, every other risotto recipe is going to be a no-brainer and will add endless possibilities to your cooking repertoire. For instance, you could try this foodgasmic risotto with pumpkin and pork sausage.

I love to have risotto as my post-workout because I can get in one package carbs, proteins, and fat with benefits of an incredible creamy taste.

Great for when you are bulking and want to eat a lot of calories in a single meal!

Creamy&Crunchy Fragrant Italian Pumpkin, Sausage, and Rosemary Risotto

My plan was to cook this, wait 1 hour and then have dinner.

I failed.

The taste was so delicious, I ended up eating the whole thing after the first “tryout” bite.

In my mouth, there was a mixing of textures and flavors that left me truly surprised and in that ecstasy that only certain food can give you.

The crunchiness of the roasted pumpkin perfectly matched with the creaminess of the rice. The richness of the pork sausage masterfully combined with the smoky fresh flavors of paprika and rosemary.

This recipe is a keeper. It will always be in my repertoire from now on.

This bodybuilding recipe is high in protein and high in calories and gluten-free (great if you are coeliac!).

It’s a perfect bulking meal idea when you don’t have to watch too much at your calories.
I use it as post-workout since it gives you carbs, protein, and fat in a good ratio.

Feel free to change the amounts used to fit your macros.