- 8 ounce turkey breast slices
- 1/2 cup low-fat ricotta cheese
- Spices of your choice (try salt,
- pepper and Italian seasoning,
- or salt and cayenne pepper)
- 1/4 cup Parmesan cheese
- nonstick cooking spray
Preheat oven to 350°F. Place a large piece of plastic wrap on your counter, lay the turkey slices on it, an inch apart, and top with another piece of plastic wrap. Using your palm, gently flatten each slice until it’s 1/4-1/8-inch thick. In a small bowl, mix ricotta and spices; spread Parmesan onto a large plate. Remove top layer of plastic wrap and divide ricotta mixture among Turkey slices, spooning it onto one end of each piece. Roll turkey slice around cheese mixture, then coat in Parmesan before placing seam side down in a 2 quart glass baking dish coated with nonstick cooking spray. Bake for 30 to 35 minutes or until meat is cooked through.
Nutrition facts serves one:
352 cal, 60 g protein, 8 g carbs, 5.5 g fat
Side dish: spinach sautéed in a little olive oil makes a perfect side
Well…now what? Part 2 thats what!
WOW, what a few weeks it has been. First we had the big show on November 16th (more on that to come) and then the following week I started at a new location with Life Time. A lot has happened, and although I missed a blog or two, I can assure you that I didn’t miss a workout. Always, always make time for your workouts. Now let’s dive into it, we have a lot to cover.
THE BIG SHOW!!
What a great experience it was to be at the Kevin Noble Midwest Muscle Mania. So many talented competitors, so many fans and of course lots of Fitastic. As all of you know I was at the Fitastic booth standing loud and proud with my Wild Will Transformation board. It was great to meet so many of you and hear your kind words of congratulations and answering any and all questions that you guys had. I heard so many great and positive things. It became overwhelming at one point (in a good way). I felt very proud to know that my hard work was able to help inspire others. I was also inspired and became even more determined to take the stage by storm on May 17th, hit that side twist physique pose and blow the roof off of the auditorium. It’s all I’ve been thinking about since the show. It was also great to see my Coach, Mr. Fitastic himself, Steve win his class. I am so proud to be working with a man who talks, lives, eats and breathes the life style. I look forward to seeing you all again on May 17th when the Wild Will Transformation goes from the booth to the stage.
Speaking of stage we are moving to Part 2 of the Wild Will Transformation next week. A lot of you expressed concerns about “what now”. You’ve lost the weight, now what are you going to do. I understand that question and concern. Just think about how many people you know yo-yo diet and go up and down in weight. Someone loses weight and then usually gains it all right back plus a few extra pounds. Well that is because their only goal was weight loss. They either didn’t have a plan for after the weight loss, or they go back to way they were eating before. This is why we have discussed in detail why diets don’t work. Now as for Part 2, I don’t have all the details yet, nor do I want to spoil any surprises. (more…)
Quinoa a superfood?
Brown rice is the traditional go to carbohydrate for muscle building diets, but quinoa, a grain that was once a nutritional staple of Peruvian Incas, provide several distinct advantages, both nutritional and practically, over other classic carbs. The unique nutritional characteristics of quinoa may be due in part to the fact that it isn’t a grain, like rice instead, the quinoa plant whose seeds are harvested and eaten, more closely resembles spinach. One cup of quinoa contains 222 cal, 8 g protein, more zinc and magnesium and brown rice, and almost twice the fiber. But where Quinoa really sets itself apart as a top-notch muscle building food is in its amino acid profile and its place on the glycemic index. The glycemic index value of quinoa is only 53. This means you get a slower burn from the carbs in quinoa, giving you a sustained infusion of calories-and therefore energy-following your meal. Unlike the other carbohydrates in your diet, quinoa contains all the essential amino acids. From a practical standpoint, Quinoa also wins: it cooks up in just 15 minutes. Which is three times faster than brown rice. To prepare quinoa, use two parts water or chicken stock to one part quinoa. It can be eaten as a hot side dish with your protein of choice, or mixed in cold as the base of a muscle building salad.
Overcoming the Impossible
That’s right; Honaire Greco just turned 45 years old this month. She also has sole custody of her two beautiful girls Carlissa (age 12) and Gianna (age 10) since they were infants and has spent the past thirteen years working for McDonald’s Corporation as a business analyst.
As if the toll of these things isn’t enough to discourage many from even thinking of competing, Honaire was hit by a motor boat while visiting Puerto Rico on business in 1996. At the time, she had won several local NPC bodybuilding shows and was pursuing her dream of becoming a pro bodybuilder. At 27 years old, her dream faded quickly when Honaire was hit by a boat driver who was intoxicated and she ended up losing part of her hamstring in the accident, breaking six ribs in multiple places, puncturing her lung and herniating multiple vertebrae in her neck and back. The doctors performed a series of 12 reconstructive procedures on her leg including skin grafts and the use of custom designed implants that were surgically inserted in her hamstring and filled with 2 Liters of saline solution over a two month period. Afterwards, the surgeon removed the implants and was able to reconstruct most of her hamstring. Unfortunately, it was nowhere near new. Honaire completely lost one full head of her left hamstring and the remaining two heads were severed badly. During her 6 week stay in the hospital, she remained positive and never gave up. After being bedridden for the first four weeks of her stay, Honaire was moved to the inpatient rehab center where she stayed for another 2 weeks. She went through rehab and tried to inspire other patients not to give up. Honaire had lost so much blood that it took her almost a week just to be able to stand up without passing out. She began walking with the assistance of a walker, then with a cane and then unaided in about a week’s time. (more…)
Pineapple Coconut Shrimp
- 25 jumbo shrimp, shells removed
- Approx 25 fresh pineapple cubes
- 2 tbsp liquid coconut oil
- 2 tbsp shredded coconut
- Grill or grill pan
- Slide the shrimp onto skewers, placing a pineapple cube between each one.
- Brush the shrimp with coconut oil and sprinkle with shredded coconut.
- Place on a grill over high heat for 5 minutes, turning once
Pineapple contains bromelain, a natural anti-inflammatory that can help you recover from workouts.
Calories: 165 Protein: 20g Fat: 5g Carbs: 10g
The Ultimate Almond
Did you know, almonds provide you with brain power? They contain many essential nutrients, which can actually help you improve the way you think!
The antioxidants in almonds help control blood sugar after meals, protect against diabetes and heart disease, and raise levels of HDL cholesterol while lowering LDL. They’re also filled with mono-saturated fats that can reduce your risk of heart disease.
11 Days Out
As promised here are my current measurements and pictures. Check it out friends and let me know what you think. Remember you will get the see the final product on Novemember 16th at the Kevin Noble Bodybuilding show in Rockford, IL. Hope to see you all there! Remember to follow me on Twitter and Instagram @wildmanwill84
So much happy looking this way. I feel better, I look better. I couldn’t be happier with this transformation.
The Pro’s of Machine Exercises
You don’t need to worry about balancing a bar or dropping a dumbbell on your foot. Just get into the machine and push or pull; the machine moves in only the direction it’s built to go. Also, machines allow you to train without a spotter. Ever get stuck under a barbell on the decline press or have trouble getting the bar from behind your head on the shoulder press? Machines effectively eliminate the need for a spotter in most cases, so there’s less risk of getting stuck under a heavyweight.
Exercise set up typically requires you to pull and replace a pin, and change a plate or two at most. By comparison, loading and unloading Barbells and swapping dumbbells poundage can be a cumbersome affair. Machine training facilitates faster workouts and can help you increase your training intensity.
Four Cheese Macaroni and Chicken
- (2) 6ounce skinless chicken breast
- 9 ounce dried macaroni noodles,
- Pre workout or any other time use whole wheat or brown rice
- Post work out use white noodles.
- 3 ounce reduced fat sharp cheddar cheese
- 3 ounces reduced fat Monterey Jack cheese
- 1 1/2 ounce American cheese
- 1 1/2 ounce reduced fat mozzarella cheese
- 1 cup fat-free milk
- 1 teaspoon white pepper
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