FREQUENTLY ASKED QUESTIONS1. I can’t spend too much money on my food. Will this work for me?Yes, we can work around any type of budget.

We highly recommend you focus on nutritious foods, of course, and fortunately eating healthy isn’t as expensive as some people think when you buy the right things and cook your own meals.

2. I have a special type of diet/food allergy. Can you accommodate this?Absolutely. That’s one of the great things about my service: we don’t just ask you whether you want to lose or gain weight and then give you a copy-and-paste meal plan.

Instead, we dive into your lifestyle, schedule, dietary preferences, and work out a truly customized meal plan that will make your daily eating as simple, enjoyable, and frustration-free as possible.

So, whether you’re a vegan that only eats organic, a strict Paleo, a low-carb or no-carb advocate, or just a really picky eater…or if you have food allergies or intolerances that make eating tricky…we can help you.

3. Are there any recurring charges?No. I hate it when companies try to slip in automatic rebills.

4. If I have a question, how do I get in touch with someone?You can reach me or someone on my team anytime by emailing services@muscleforlife.com.

5. How many days’ worth of food am I getting exactly?You are getting one full day’s worth of food, which you will eat every day while following your diet. While this may sound boring at first, hear me out.

Trying to regularly change up the foods you eat is probably the easiest way to wreck your diet. Why?

Because unless you have a personal chef or a LOT of time on your hands to prepare and cook food, there’s just no way to eat completely different foods every day. Remember that when you’re dieting properly, you’re weighing and measuring everything, accounting for all the calories you’re eating.

That’s why the easiest way to get rolling on a diet is to simply eat the same foods every day. That way you make it impossible to over- or under-eat, which will get in the way of building muscle and losing fat.

6. Okay fine. But I want SOME variety. What should I do?Fortunately, you can change up your meal plan fairly easily.

You do this by simply taking the macronutrients (protein, carbohydrates, and fat) of a specific meal and substitute them for foods with equal measurements.

For instance, if your dinner meal contains 50 grams of protein, 40 grams of carbs, and 10 grams of fat, you can switch it out for food with (approximately) equal numbers. This is especially easy when you use recipes from my cookbook, The Shredded Chef. Many of the cutting recipes are similar in terms of overall calories and macronutrient breakdown, and can be easily swapped in and out of meal plans.

7. This is kind of expensive. Why is it worth it?Because it helps you avoid the many diet-related pitfalls that prevent people from achieving their weight loss and muscle-building goals. There’s a great peace of mind that comes with having a meal plan that you know, for a fact, will bring you to where you want to be, and that allows you to ignore all the bad advice and noise that’s out there.

Another big benefit is that by following the meal plan we create for you, you will learn how dieting actually works (and how simple it is once you know what you’re doing). Through actual practice and results you’ll learn that many of the mainstream dietary “no-nos” are broscience, that you can eat plenty of foods you like and still burn fat, that building muscle doesn’t require you to grossly over-eat, and that diet really is a tool, not a cross to bear.

And once you know how to use this tool, you will have no issues creating your own meal plans in the future. You will not have to keep coming back for modifications or new plans unless you really just don’t feel like doing the work yourself.

YOUR FIRST YEAR

OF TRAININGIf you haven’t worked out your first year of training using what you’ve learned

in Bigger Leaner Stronger, that’s okay. I’m going to help you out in this section of the report.

If you have worked out a program, great! I suggest you take a look at what I propose in this section of the report and see if there’s anything you want to

incorporate into what you’ve already put together.

Oh and as you’ll see, the following workouts assume that you will be lifting 5 times per week. If you’re going to be lifting 3 or 4 times per week, you will do the same exercises, but will be combining muscle groups as discussed in

Bigger Leaner Stronger.

Here’s how I like to do it:

3-Day Routine

Day 1: Chest & Triceps

Day 2: Back & Biceps

Day 3: Legs & Shoulders

4-Day Routine

Day 1: Chest & Triceps

Day 2: Back & Biceps

Day 3: Shoulders

Day 4: Legs

Remember to juggle your exercises and rest times as discussed in chapter 21 of Bigger Leaner Stronger. (Review this if you’re not sure how.)

Okay, turn to the next page to get started!

PHASE 1:WEEKS 1 - 8Here is the routine that I recommend for your first eight weeks of training, after which you will take a week off to rest. (The underlined exercises are links. Click on them to watch videos on proper form.)

DAY 1: Chest and AbsFlat Bench Press – Warm up and 3 setsIncline Bench Press – 3 setsDip (weighted if possible) – 3 setsCable Crunch – 3 setsCaptain’s Chair Leg Raise – 3 setsAir Bicycles (to burnout) – 3 sets

DAY 2: Back and CalvesBarbell Deadlift – Warm up and 3 setsOne-Arm Dumbbell Row – 3 setsClose-Grip Lat Pulldown – 3 setsSeated or Standing Calf Raise – 1 light warm-up set and 6 sets

DAY 3: ShouldersSeated Barbell Military Press – Warm up and 3 setsSide Lateral Raise – 1 light warm-up set and 3 setsBent-Over Rear Delt Raise – 3 setsBarbell Shrug – 1 light warm-up set and 3 sets

DAY 4: LegsBarbell Squat – Warm up and 3 setsLeg Press – 3 setsRomanian Deadlift – 3 sets

DAY 5: Arms and AbsDumbbell Curl – Warm up and 3 setsTriceps Pushdown – Warm up and 3 setsBarbell Curl – 3 setsSeated Triceps Press – 3 setsCable Crunch – 3 setsCaptain’s Chair Leg Raise – 3 setsAir Bicycles (to burnout) – 3 sets

Shake Something for the Camera PhoneDo yourself a favor and take a few “before” pictures on day one. You’re going to be amazed when you come back to them later...

CardioIf you’d rather do your cardio outside of the gym, which is a nice change, I recommend you pick up my book CARDIO SUCKS! The Simple Science of Burning Fat Fast and Getting in Shape, as I go over quite a few different fun and effective ways to get in your cardio.

Time for a Rest!Once you’ve done this routine for eight weeks, take one week of rest. You’ve earned it!

You can do cardio during this rest week, but no weight or bodyweight training.

PHASE 2:WEEKS 10 – 18Alright, it’s back to the weights!

By the end of your second month, you’ll be totally comfortable with the exercises and with the weights that you can handle. You’ll already notice changes in the mir-ror and will have gained or lost 8 – 12 pounds.

I want you to change day three to see which muscle group you like to train more on that day. Some guys find that it’s hard to train shoulders two days after chest, while others have no problem with it.

On the other hand, some guys have trouble training biceps one day after back, but once again, some have no issues. See what is best for you.

DAY 1: Chest and AbsIncline Dumbbell Press – Warm up and 3 setsFlat Dumbbell Press – 3 setsDip (weighted if possible) – 3 setsCable Crunch – 3 setsCaptain’s Chair Leg Raise – 3 setsAir Bicycles (to burnout) – 3 sets

DAY 2: Back and CalvesBarbell Deadlift – Warm up and 3 setsBent-Over Barbell Row – 3 setsFront Lat Pulldown– 3 setsSeated or Standing Calf Raise – 6 sets

DAY 3: ArmsBarbell Curl – Warm up and 3 setsLying Triceps Extension – Warm up and 3 setsDumbbell Curl – 3 setsSeated Triceps Press – 3 sets

DAY 4: LegsBarbell Squat – Warm up and 3 setsLeg Press – 3 setsRomanian Deadlift – 3 sets

DAY 5: Shoulders and AbsArnold Dumbbell Press – Warm up and 3 setsSide Lateral Raise – 1 light warm-up set and 3 setsSeated Rear Delt Raise – 3 setsBarbell Shrugs – 3 setsCable Crunch – 3 setsCaptain’s Chair Leg Raise – 3 setsAir Bicycles (to burnout) – 3 sets

Time for a Rest!Once you’ve done this routine for eight weeks, take one week of rest. You’ve earned it!

You can do cardio during this rest week, but no weight or bodyweight training.

PHASE 3:WEEKS 20 – 28First, I want you to treat yourself to a nice reward. Take your girlfriend or wife out to a nice dinner to celebrate. Why?

Because you’ll have made it past the third and fourth month, which for some odd reason is around the time where I’ve seen so many guys quit over the years.

By the end of month four, your daily training and eating regimen will start to feel like an essential part of your life, and you will have gained or lost 20 – 25 pounds. Everyone is going to notice at this point. Get ready to be asked, “Wow, are you working out?” by pretty much everyone you know. They’ll probably start asking you for advice!

Here’s your routine for the next two months. Note that I moved arms back to day five, because that’s what I prefer, but if you liked it more as day three, then keep it that way.

DAY 1: Chest and AbsFlat Bench Press – Warm up and 3 setsIncline Bench Press – 3 setsFlat Dumbbell Press – 3 setsCable Crunch – 3 setsCaptain’s Chair Leg Raise – 3 setsAir Bicycles (to burnout) – 3 sets

DAY 2: Back and CalvesBarbell Deadlift – Warm up and 3 setsClose-Grip Pulldown – 3 SetsPull-Up (weighted if possible) – 3 setsLeg Press Calf Raise – 6 sets

DAY 3: ShouldersSeated Dumbbell Press – Warm up and 3 setsSide Lateral Raise – 1 light warm-up set and 3 setsBent-Over Rear Delt Raise – 3 sets or Seated Rear Delt Raise – 3 sets (choose whichever you like most)Barbell Shrugs – 1 light warm-up set and 3 sets

DAY 4: LegsBarbell Squat – Warm up and 3 setsHack Squat – 3 sets or Front Squat – 3 sets (if your gym doesn’t have a Hack Squat machine)Leg Curl – 3 sets

DAY 5: Arms and AbsBarbell Curl – Warm up and 3 setsClose-Grip Bench Press – Warm up and 3 setsHammer Curl – 3 setsDip (weighted if possible) – 3 setsCable Crunch – 3 setsCaptain’s Chair Leg Raise – 3 setsAir Bicycles (to burnout) – 3 sets

New Challenges!Like the first transition, this new routine has some new challenges.

You’re going to focus on your incline chest presses more, which will help develop a full, strong chest.

You’re going to continue deadlifting because, like squatting, it’s just one of the most effective exercises you can do.

You’ll probably find your legs day a bit tougher as two squatting exercises is intense. Get ready for some serious growth.

Continue the CardioIf you’re doing cardio a few days per week, good job and carry on!

Time for a Rest!Once you’ve done this routine for eight weeks, take one week of rest. You’ve earned it!

You can do cardio during this rest week, but no weight or bodyweight training.

PHASE 4:WEEKS 30 – 38It’s time to get back to work.

Before you do, though, take a few pictures of yourself and compare them to your “before” pictures you took six months ago. Crazy, right?

By the end of your sixth month, your strength will be out the roof in comparison to where you started, and you’ll have gained or lost 30 – 35 pounds, and a real physique will be emerging.

DAY 1: Chest and AbsFlat Dumbbell Press – Warm up and 3 setsIncline Dumbbell Press – 3 setsDip (weighted if possible) – 3 setsCable Crunch – 3 setsCaptain’s Chair Leg Raise – 3 setsAir Bicycles (to burnout) – 3 sets

DAY 2: Back and CalvesT-Bar Row – Warm up and 3 setsClose-Grip Pulldown – 3 SetsPull-Up (weighted if possible) – 3 setsLeg Press Calf Raise – 6 sets

DAY 3: ShouldersSeated Barbell Military Press – Warm up and 3 setsSide Lateral Raise – 1 light warm-up set and 3 setsBent-Over Rear Delt Raise – 3 sets or Seated Rear Delt Raise – 3 sets (choose whichever you like most)Barbell Shrugs – 3 sets

DAY 4: LegsBarbell Squat – Warm up and 3 setsLeg Extension – 3 setsLeg Curl – 3 sets

DAY 5: Arms and AbsEZ-Bar Curl – Warm up and 3 setsDip (weighted if possible) – Warm up and 3 setsBarbell Curl – 3 setsSeated Triceps Press – 3 setsCable Crunch – 3 setsCaptain’s Chair Leg Raise – 3 setsAir Bicycles (to burnout) – 3 sets

Putting in WorkBy now, your body will have no problem dealing with new routines. You’ll have introduced it to all the major compound movements, and from this point on, mak-ing steady gains is a simple matter of showing up every day to put in the work, and following your nutrition plan.

Time for a Rest!Once you’ve done this routine for eight weeks, take one week of rest. You’ve earned it!

You can do cardio during this rest week, but no weight or bodyweight training.

PHASE 5:WEEKS 40 – 48Your journey continues!

By the end of month eight, you’ll have packed on another 5 – 8 pounds since month six, you’ll be fully into your routine. You’ll be amazed at how much better your body feels, and how much better you feel about it.

Here’s your routine for the next two months:

DAY 1: Chest and AbsIncline Dumbbell Press – Warm up and 3 setsIncline Bench Press – 3 setsFlat Dumbbell Press– 3 setsCable Crunch – 3 setsCaptain’s Chair Leg Raise – 3 setsAir Bicycles (to burnout) – 3 sets

DAY 2: Back and CalvesBarbell Deadlift – Warm up and 3 setsOne-Arm Dumbbell Row – 3 SetsFront Lat Pulldown – 3 setsLeg Press Calf Raise – 6 sets

DAY 3: ShouldersSeated Barbell Military Press – Warm up and 3 setsSide Lateral Raise – 1 light warm-up set and 3 setsBent-Over Rear Delt Raise – 3 sets or Seated Rear Delt Raise – 3 sets (choose whichever you like most)Barbell Shrugs – 3 sets

DAY 4: LegsBarbell Squat – Warm up and 3 setsFront Squat – 3 setsRomanian Deadlift – 3 sets

DAY 5: Arms and AbsDumbbell Curl – Warm up and 3 setsTriceps Pushdown – Warm up and 3 setsHammer Curl – 3 setsClose-Grip Bench Press – 3 setsCable Crunch – 3 setsCaptain’s Chair Leg Raise – 3 setsAir Bicycles (to burnout) – 3 sets

Your First “De-Load Week”Thus far, your rest weeks have been complete rest—no weight lifting whatsoever. I’d now like you try a “De-Load Week” instead and see how your body responds to it.

Pay particular attention to how you feel lifting heavy after the De-Load Week compared to how you felt lifting heavy after a week of complete rest. After which were you strong-er? After which did you have more energy?

PHASE 6:WEEKS 50 – 58This is it—the final phase of your first year, and the beginning of year two!

By completing one year of dedicated training, you’ll have accomplished what many guys only dream of. You’ll have gained or lost 40 – 50 pounds and will have completely trans-formed your physique in size, body composition, and strength.

If you run into any friends or family that haven’t seen you since you started, they’re not going to believe their eyes.

Here is your final routine for year one:

DAY 1: Chest and AbsFlat Bench Press – Warm up and 3 setsIncline Bench Press – 3 setsFlat Dumbbell Press– 3 setsCable Crunch – 3 setsCaptain’s Chair Leg Raise – 3 setsAir Bicycles (to burnout) – 3 sets

DAY 2: Back and CalvesBarbell Deadlift – Warm up and 3 setsFront Lat Pulldown – 3 setsClose-Grip Pulldown – 3 setsSeated or Standing Calf Raise – 6 sets

DAY 3: ShouldersSeated Dumbbell Press – Warm up and 3 setsSide Lateral Raise – 1 light warm-up set and 3 setsBent-Over Rear Delt Raise – 3 sets or Seated Rear Delt Raise – 3 sets (choose whichever you like most)Barbell Shrugs – 3 sets

DAY 4: LegsBarbell Squat – Warm up and 3 setsHack Squat – 3 sets or Front Squat – 3 setsRomanian Deadlift – 3 sets

DAY 5: Arms and AbsBarbell Curl – Warm up and 3 setsTriceps Pushdown – Warm up and 3 setsDumbbell Curl – 3 setsLying Triceps Extension – 3 setsCable Crunch – 3 setsCaptain’s Chair Leg Raise – 3 setsAir Bicycles (to burnout) – 3 sets

Picture Time!Once you’ve completed this routine, and thus year one, it’s time for another picture! Compare it to your starting point and six-month point!

You Deserve a CelebrationIt’s time again to reward yourself, and make it something special. You’ve made it to the first major milestone, and have proven that you have the resolve, discipline, and dedication to build the body of your dreams.

While it will take more work to achieve your ultimate goal, you now know exactly how to get there, and that you can mold your body however you’d like.

Your Second De-Load WeekTry another De-Load Week and compare it again to complete rest. Which do you like more? Well, do that from here on out.

If you really didn’t like the first De-Load Week and would prefer complete rest, do that instead.

PHASE 7:ARE YOU READY TO GET SHREDDED?You’ve now built a solid foundation of muscle and strength. How would you like to shed some body fat and really see what you’ve accomplished?

Chances are you can’t wait to have abs and some vascularity, and now’s your chance. You’re going to start your first cutting cycle, and in the next 8 – 12 weeks, burn away fat and reveal your new body for real.

To do this, simply follow the nutrition plan given in Bigger Leaner Stronger, and continue lifting heavy.

By now, you’ve done every exercise I recommend in the book, and you’ll know what your body responds best to. Use this information to plan out your next 2 – 4 months of train-ing (or longer, if you want!).

Before you start cutting, you should consider buying a couple fat loss supplements. None of these products are wonder supplements that replace proper dieting and cardio, but they do help.

Baked Raisin Oatmeal(Per Serving)

Calories: 399Protein: 38 gramsCarbohydrates: 42 gramsFat: 8 gramsMakes 1 serving

Ingredients• 1/2cupquickcookingoats• 1teaspoonvegetableoil• 2eggwhites• 2tablespoonsskimmilk• 1/8teaspoonsalt• 1/4teaspoonbakingpowder• 1scoopchocolateorvanillawheyproteinpowder• 1tablespoonraisins• 1/2teaspoonbrownsugar• 1/2teaspoonsteviaorothersugaralternative• 1/8teaspooncinnamon

Directions1. In a large mixing bowl, beat together the oil and stevia, slowly mix in the eggs, skim milk, salt, baking powder, and oats.Top with the brown sugar and cinnamon and place in refrigerator overnight.

2. Heat the oven to 350 ºF, bake until firm, around 35 minutes.

Cranberry Quinoa Salad(Per Serving)

Calories: 258Protein: 8 gramsCarbohydrates: 45 gramsFat: 5 gramsMakes 4 servings

Ingredients• 1cupquinoa,rinsed• 11/2cupswaterorlowsodiumchickenbroth• 1/4cupredbellpepper,chopped• 1/4cupyellowbellpepper,chopped• 1smallredonion,finelychopped• 11/2teaspoonscurrypowder• 1/4cupfreshcilantro,chopped• 1lime,juiced• 1/4cupslicedalmonds,toasted• 1/2cupcarrots,minced• 1/2cupdriedcranberries• saltandgroundblackpepper,totaste

Directions1.Pour the water in a large saucepan, cover with a tight fitting lid, and place over high heat. Once water starts to boil, pour in the quinoa, reduce heat to low and cover. Simmer until the water has been absorbed, about 15 – 20 minutes. Transfer the quinoa to a large mixing bowl and place in the refrigerator until cold.

2.Once the quinoa is chilled, stir in the bell peppers, red onion, curry pow-der, lime juice, sliced almonds, carrots, and cranberries, salt, and pepper.

Beef Stroganoff(Per Serving)

Calories: 322Protein: 30 gramsCarbohydrates: 9 gramsFat: 19 grams

Makes 4 servings

Ingredients

• 1poundleanbeeftenderloin,sliced• 1/4teaspoonsalt• 1/4teaspoongroundblackpepper• 4tablespoonsunsaltedbutter• 1/2mediumsizedyellowonion,sliced• 2tablespoonscornstarch• 1/2teaspoonspreparedmustard• 1/2tablespoonWorcestershiresauce• 1/2(10.5ounce)cancondensedbeefbroth• 1(4ounce)canslicedmushrooms,drained• 3tablespoonsfat-freesourcream• 3tablespoonsfat-freecreamcheese• 1clovegarlic,minced• 3tablespoonswhitewine

Beef Stroganoff

Directions1. Season the meat with the salt and pepper. Melt the butter in a large skillet over medium heat. Add the beef and brown on all sides. Push to one side of the pan.

2. Add the onions and cook for 3 – 5 minutes, until tender. Push the on-ions over to the side with the beef. Mix the cornstarch with 2 tablespoons of beef broth then pour into the skillet, mix with the juices in the pan to dissolve.

3. Pour in the remaining beef broth and mushrooms, bring to a boil, stirring frequently. Lower the heat and stir in the mustard, garlic, and Worcestershire. Cover with a tight fitting lid and simmer for 45 minutes to an hour, until the meat is a desired level of doneness.

4. 5 minutes before the beef is done, stir in the mushrooms, sour cream, cream cheese, and white wine. Stir well and let the beef finish cooking in the sauce.

Roasted Garlic Twice-Baked Potato

(Per Serving)

Calories: 216Protein: 6 gramsCarbohydrates: 39 gramsFat: 5 grams

Makes 6 servings

Ingredients

• 6mediumsizedbakingpotatoes• 1wholegarlicbulb• 1teaspoonoliveoil• 2tablespoonsunsaltedbutter,softened• 1/2cupskimmilk• 1/2cuplow-fatbuttermilk• 11/2teaspoonsfreshrosemary,minced• 1/2teaspoonssalt• 1/2teaspoongroundblackpepper• Dashofpaprika

Roasted Garlic Twice-Baked Potato

Directions1. Place the potatoes on a baking sheet and bake at 400 ºF for 45 – 55 minutes or until tender.

2. Meanwhile, remove the outer papery skin from garlic, drizzle with oil and wrap in 2 sheets of heavy-duty foil. Add the garlic to the oven for 30 – 35 minutes or until softened. Let garlic and potatoes cool for about 10 minutes.

3. Once cool enough to handle, cut a thin slice off the top of each potato and discard. Scoop out the pulp until just a thin shell remains, place the pulp in a large mixing bowl, add the softened butter and mash.

4. Cut the top off of the garlic head, leaving the root intact, and squeeze the softened garlic into the bowl with the potatoes, add the milk, buttermilk, rosemary, salt, and pepper and mix well.

5. Spoon the potato mixture back into the shells and place back on the baking sheet. Bake at 425 ºF for 20 – 25 minutes or until heated through. Remove from oven and add a dash of paprika to each top.

Zucchini Frittata(Per Serving)

Calories: 239Protein: 31 gramsCarbohydrates: 6 gramsFat: 9 gramsMakes 1 serving

Ingredients

• 1/4cupchoppedonion• 1/2cupshreddedzucchini• 6eggwhites• 1largeegg• saltandgroundblackpepper,totaste• 1tablespoonlow-fatcheddarcheese

Directions1. Preheat the oven to 350 ºF.

2. Coat an 8 inch oven-proof skillet in cooking spray and place over medium heat. Add the onion and zucchini and sauté for 2 – 3 minutes.

3. In a large mixing bowl, whisk together the eggs. Pour over the top of vegetables, sprinkle with salt and pepper. Cook until almost set, about 6 – 7 minutes. Sprinkle the cheese on top and transfer to the oven. Bake for 4 – 5 minutes or until the cheese is melted.

Indian Curry Chicken(Per Serving)

Calories: 222Protein: 46 gramsCarbohydrates: 5 gramsFat: 1 gram

Makes 4 servings

Ingredients

• 4boneless,skinlesschickenbreasts,rinsed,dried,trimmed of fat, cut into 1-inch cubes (6 ounces each), diced• 1smallonion,chopped• 3tablespoonscurrypowder• 1teaspoongroundcinnamon• 1teaspoonpaprika• 1bayleaf• 1/2teaspoongratedfreshgingerroot• 1tablespoontomatopaste• 1cupfat-freeplainGreekyogurt• 1/2cupwater• 1/2lemon,juiced• 1/2teaspoonIndianchilipowder• saltandfreshlygroundblackpepper,totaste

Directions1. Coat a 12 inch skillet with cooking spray and place over medium heat. Sauté the onion until translucent, then stir in the garlic, curry powder, paprika, bay leaf, ginger, salt, and pepper.

2. Continue stirring for 2 minutes, then add in the chicken, tomato paste, yogurt, and water. Bring to a boil, then reduce heat and simmer, 10 minutes. Remove the bay leaf, stir in the lemon juice and chili pow-der, simmer 5 more minutes, or until chicken is cooked through.

3. In a medium sized mixing bowl, add the yogurt, curry, and Tabasco and mix, continue to add Tabasco until you reach desired level of spice. Place the chicken and sauce in a large zip lock bag and shake well, coating all of the chicken.

4. Spread chicken out on aluminum foil and place under broiler for 5 minutes, remove and turn chicken. Broil until chicken is cooked through, about 5 more minutes.

Indian Curry Chicken

Brown Rice Pilaf

(Per Serving)

Calories: 221Protein: 6.5 gramsCarbohydrates: 37 gramsFat: 5 gramsMakes 4 servings

Ingredients

• 1tablespoonbutter• 1shallot,chopped• 1cuplong-grainbrownrice,rinsed• 2cupschickenbroth• 1clovegarlic,smashed• 2sprigsfreshthyme• 3tablespoonsfreshflat-leafparsley,chopped• 3greenonions(scallions),thinlysliced• saltandgroundblackpepper,totaste

Directions1. Melt the butter in a large pan over medium heat. Add the shallot and cook for 1 – 2 minutes, until tender. Add the rice and stir well, coating with the butter and shallot mixture. Cook for a few minutes, until the rice is glossy. Add salt and pepper.

2. Stir in the chicken broth, garlic, and thyme. Cover with a tight fitting lid and cook for 40 minutes. Remove from the heat and let sit for 10 minutes. Re-move the thyme sprigs and garlic clove (optional). Fluff the rice with a spoon or fork and stir in the parsley and green onions.

Kiwi-Banana-Mango Monster Shake(Per Serving)

Calories: 500Protein: 48 gramsCarbohydrates: 70 gramsFat: 4 gramsMakes 1 serving

Ingredients

• 1kiwi,peeledandsliced• 1banana,sliced• 1/2amango,peeledanddiced• 1cupfreshorcannedpineapple,diced• 2levelscoopsvanillawheyproteinpowder• 1cupfat-freemilk• 1cupdicedpapaya• juiceof1lemon• 1tablespoonclovehoney• 1packet(1gram)steviaorothersugaralternative

Directions1. Place all of your ingredients in a blender, blend on high until desired consistency.