listen to week #3
Buff or Bust is a 12 week fitness podcast featuring your favorite podcast host, ME, Brian L. Patton, The Sexy Vegan. I am guided by my co-host, champion vegan bodybuilder and author of Shred It, Robert Cheeke. You will learn a ton fitness and diet tips, and I will attempt to put them into action...I'm not good at this stuff, so, who knows how it will go?
100 jumping jacks
ab routine (120 reps of various exercises)
Dumbbell press 3 x10
Dumbbell flyes 3 x 10
Incline machine 2x10
Decline machine 2x10
Assisted dip machine 2x10
7 minutes on stair stepper
8 minutes on row machine
What I learned:
- I should aim for about 12 reps for my first set of any exercise
- I should start with a weight with which I can do 12 reps
- Weight should increase with each set, reps will decrease
- Do the most powerful exercises first (e.g. start with bench press as opposed to dips)
- Stretch in between sets
- Do cardio after weight training because I'm in the "fat burning zone"
Calories 291, Fat 2.6g, Carbs 52.3, Protein 15.5
1 cup cooked brown rice
1 yellow onion, diced
2 stalks celery, diced
2 large carrots, diced
1 russet potato, peeled and diced
1 cup dry green lentils
2 teaspoons dried oregano
1/3 cup rolled oats
2 tablespoons nutritional yeast
3/4 teaspoon ground fennel
1 1/2 teaspoons smoked paprika
1/2 teaspoon granulated garlic
1/2 teaspoon hing (optional) or granulated onion
1 teaspoon tamari
1/4 cup vital wheat gluten
1 tablespoon tomato paste
3/4 teaspoon salt, plus more to taste
1/4 teaspoon pepper
1 teaspoon olive oil (to lubricate the pan)
This topping is an approximation...you could also use ketchup or BBQ Sauce to make it easier:
2 tablespoons tomato paste
2 teaspoons maple syrup
1 teaspoon tamari
1/2 vegan worcestershire (optional)
1. In a large pot, add onion and a pinch of salt and heat on medium. Cook 3 to 4 minutes adding a touch of water if they start to stick to the pan. Once softened, add celery and carrot and cook 5 to 7 minutes until softened.
2. Add lentils, and potato, and add enough water to cover them by 2 inches. Cover and bring to a simmer. Cook 20 to 25 minutes until the lentils are softened. Take a look about half way through to see if they need more water. At this point they should only be slightly covered with water. So add it accordingly. The important part is that we want just enough water for them to cook, but we don't want soup, so we want to use minimal cooking liquid.
3. Once lentils are soft, mash them slightly with a potato masher or the back of a wooden spoon, and add them to a large mixing bowl.
4. Preheat oven to 375 F. Once the lentils are cool, to the large mixing bowl, add the cooked brown rice, oregano, rolled oats, fennel, paprika, garlic, hing/onion powder, 1 teaspoon tamari, wheat gluten, tomato paste, 3/4 teaspoon salt, and pepper, and mash together with hands until combined.
5. Lube up a 9 inch x 5 inch loaf pan, and press the lentil mixture into the pan, distributing it evenly. Bang the pan on the counter a couple times, to compact the loaf, and force out any air pockets.
6. Cover with foil, and bake for 40 minutes.
7. Whisk together the topping ingredients until smooth. Adding water if necessary to make it spreadable.
8. Remove loaf from oven, and remove foil. Spread the topping evenly atop the loaf, and return to the oven to bake for 15 more minutes. Remove from oven and let rest 10-15 minutes to set. Cut into 8 slices and serve right from the pan.
I've got no pic for this one, so you'll just have to make it and take your own pics...it's not very photogenic anyway. Enjoy!