recipe for a good pre wo meal

**Kirk** · 08-27-2007, 11:32 AM

so i had been messing around with some food, here and there...currently haven't posted a thread up yet, but its coming...im joining in the chase for 200lbs, figured its about time to start my bulk and will do it come sept 1. the thread will talk more about it. but as of now i figured i could help you guys out, if your stuck with what to eat and need something new, here are a few ideas.

Pre-Gym WO Meal:
spiced chicken breast with couscous salad

nutrition stats: 1 portion, 260 calories, 23g protein, 30g carbs, 4g fat

ingredients:
-1/2 red pepper
-1/4 red onion
- 1 spring onion
-1/2 small courgette
-1 tbsp fresh coriander
-juice of 1/2 a lemon (gives it a great taste)
- 2 x 30g skinless chicken breasts
- salt and peper
-1 tbsp curry powder
-125g couscous
-125 ml boiling water
-1 tbsp cooking oil
- 25g salad (add whatever you want here. personally i just use tradition iceburg lettuce. i even add in 1 tomato and a dab of newmans own dressing)

1. dice the veggies and chop the coriander. cut the chicken into bite size chunks and lightly season, then coat with curry powder (both sides as thick as you can, imo)
2. add the coriander, lemon juice and boiling water to the couscous, cover and leave, stirring occasionally (personally i stir every 2-3 mins)
3. heat a frying pan and add a small amount of cold water, then cook the veg until softened. stir it into the couscous.
4. heat the oil in a pan and cook the chicken breast. lay the salad leaves (and in my case the fresh tomato as well) on a plate and top with the couscous and chicken...

...enjoy fellas, probaby it this once a week. varying the ingrediants here and there so definitely experiment, mixing chicken breast with couscous is a great idea, you dont need to use lemon if you dont want too, but its a great kick while eating. also alot of us being in the bulking stage will turn to brown rice, instead of couscous...nothing wrong with that.

...and on another note, alot of us can make mistakes, make sure no matter what you eat, your pre wo meal is about 1.5-2 hours ahead of your session. this amount of time breaks down the nutrients from the food for muscle building...any less than that and you will be losing out of vital nutrients to fuel yourself. make sure your pre wo meal is low in fat and fibre.

**Kirk** · 08-27-2007, 01:14 PM

if anyone wants a pre wo recipe for an energy boost let me know also, ill post it up here.

**YM123** · 08-27-2007, 01:40 PM

^^^^ yes sir, share it with us

Beefcake · 08-27-2007, 01:45 PM

A pre WO Energy boots recipe sounds great! Great post Kirk.

as always

Raab · 08-27-2007, 02:22 PM

Yeah, post it up!

**Kirk** · 08-27-2007, 03:08 PM

running up to work, 4-8 so ill post it as soon as i get to work... thanks for the comments back fellas

cmichael5 · 08-27-2007, 05:52 PM

good stuff keep the recipes commin my man

**Kirk** · 08-27-2007, 06:20 PM

great pre-workout energy boost with this meal. let me know what you think.

hummus with wholemeal mini pitta breads

nutritional stats: makes 3 full portions (but for us bbd'ers we can consume 2 of the 3, lol) each portion 180 calories, 34g carbs, 10g protein, 2g fat)

ingrediants:

1 tin of chickpeas
1 onion (try not to cry when you pull it outta the bag)
1 clove of garlic
50 ml olive oil
Juice of 1 full lemon
1/2 tbsp cumin powder
50ml natural low fat yogurt (vanilla if you cant find the unflavored)
1/4 bunch of fresh coriander
salt and pepper
9 wholemeal mini pita breads (again my personal number, u can add or decrease the amount of pita breads u use)

1. dice the onion (try not to cry) and garlic and bung them in a blender, them with the chickpeas
2. stir the oil, lemon juice, and cumin powder into the yogurt and add the mixture to the chickpeas along with the fresh coriander. season and blend to a fine paste. u may need to add more oil and yogurt to helpthe blending process to create the right smooth paste consistency.
3. serve with lightly toasted mini pitas...

Beefcake · 08-27-2007, 10:22 PM

That sounds interesting. I'm not a big veggie eater though. Any meat or non-veggie type recipes?

**Kirk** · 08-27-2007, 10:27 PM

i got a whole cookbook i put together, recipe's with everything...

Beefcake · 08-27-2007, 10:37 PM

SWEET! Any chance of a strict carnivore pre W/O meal?

**Kirk** · 08-27-2007, 10:44 PM

yea once i get my booklet ill let you know, putting in a long night at the office so i may not be able to get it too you tonight, but ill find something for you.

...as for anyone else post up what type of meals you all like, and ill definitely look up something for you.