Fat Loss – Body Transformation – Advanced Nutrition

Hey San Antonio,

Maybe my taste buds are completely ruined, but here’s something I’ve been using as a “snack” or something “sweet” during my prep.

I cook one cup of oatmeal in the microwave.
Put it in a bowl with a lid (Gladware).
Pour two scoops of Vanilla Pro Complete 40 in.
Add crushed cinnamon.
Stir.
Refrigerate.

I may sub the vanilla protein for chocolate and the cinnamon for crushed mint.

Eat cold with a spoon.

In MY mind, it kind of tastes like cake. But then again, paper may taste good after 16 weeks of intense dieting.

Ohhhhh, 9 more days…

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

Beware – only drink this if you want something that TASTES like a Whataburger chocolate shake or a Wendy’s Frosty, but has MUCH fewer calories and is body transformation friendly!!!

Thank you to local reader “WigglePig” for this amazing recipe.

1 scoop choolate fudge BSN Lean Dessert protein
1 cup ice
1/2 cup water
1/4 cup skim milk
1 spoonful vanilla extract
2 packages Splenda
Ground mint to taste

Mixes like ice cream! Tastes absolutely amazing…

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

Three simple protein recipes that I’m using right now.

Cinnamon and Oats

Vanilla Pro Complete 40
Quaker Oats
Ground Cinnamon

This is the shake I like to make in the morning, but you can make the vanilla with just the cinnamon and it is just as tasty for an evening snack.

I do not cook the oats in my shake – just measure and add to the blender. HOW much of each ingredient is based on your size and goals, of course. Add ice! Tastes great.

Mint Chocolate Smoothie

Crushed Mint (Seasoning Form) or Mint Extract
Chocolate Pro Complete 40

Of course, you can add oats if you need carbs. Same instructions as above!

“Peanut” – butter Cup

Chocolate Pro Complete 40
Almond Butter (or all natural Peanut butter)

Same instructions, but I add the water before I add the almond or peanut butter. Adjust the amounts to manipulate macronutrient ratio.

These are all simple. Again, oats can be added to any, but if you read you know that I never combine fat and carb sources in the same meal, so peanut butter plus oats in the same shake isn’t going to be a part of my diet, ever.

Remember, each scoop of Pro Complete 40 has approximately 20g of protein and 1/2 scoop of oats has roughly 30g of carbohydrates. So adjust accordingly based on the amounts you need at the time of day you need it.

Enjoy!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

Just received a recipe from Toby here in San Antonio, enjoy!

Spiced with cinnamon and sometimes nutmeg or allspice, serve this pudding warm with a little milk. Buckwheat pudding is nutritious and fun to eat at any meal.

It isn’t necessary to be on a gluten free diet to enjoy the taste and nutrition of buckwheat. The pudding recipe below is a good example of how easily buckwheat groats can be substituted for rice or grains.

The recipe uses the same traditional spices found in rice pudding, with equally delightful results. The buckwheat groats may be cooked in advance and chilled until ready to use. This recipe is easy to prepare and makes 6-8 servings.

Instructions:
Preheat oven to 325F

Evenly coat sides and bottom of an 11 x 7 baking dish with cooking spray.

Ingredients:
2 cups cooked buckwheat groats
3 large eggs
1 cup soft raisins
1/4 teaspoon salt
2/3 cup granulated sugar
1 teaspoon vanilla
2 teaspoons cinnamon
1 cup low carb (MooTopia) or other lean milk

Preparation:
Soak the raisins in a container of hot water for at least twenty minutes.
When they are soft drain them thoroughly and set aside.
In a large mixing bowl beat the eggs on low speed.
Add the vanilla, cinnamon, sugar, salt, and milk.
When well blended, use a fork to stir in the raisins and the cooked buckwheat groats. Using a spatula, spread the mixture evenly into the baking dish.
Cover the dish with tinfoil. Bake for 40 to 50 minutes until pudding is set. It may be somewhat soft and will set further after it is removed from the oven.
Can be served warm or cold, with or without milk.
For added taste, sprinkle the top lightly with powdered nutmeg.
Finely chopped nuts also make a nice garnish, along with whipped cream or a non-dairy topping.
Makes 6-8 servings.

Cooking notes:

Making puddings can be tricky. If the eggs are too large or too small, the pudding may not set well, so the cook may want to add or use one less egg depending on their size. When set, the pudding will still be soft and show some liquid on the top surface.

The pudding will set and thicken further as it cools outside the oven. At the end of baking time, if the pudding is not well set allow it to bake a little longer until it has begun to get firm. After it is thoroughly cooled, any leftover pudding may be stored in the refrigerator.

Nutrition notes:

Buckwheat Pudding is high in fiber, protein, several vitamins and minerals. It is a good source of complex carbohydrates as well.

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

This is one of the recipes I’ve been using. It isn’t elaborate, but it’s an easy way to get whatever ratio of low glycemic carbohydrates and lean protein you need for your transformation.

I simply boil whole grain rice, peel shrimp, and cook egg whites and mix it together with different seasonings. Of course, serving sizes vary depending on how many carbs I’m looking to get at a certain time (nutrient timing is everything) and how much protein I need (simply add shrimp or egg whites for more protein).

Simple, under 10 minutes, and can be packed to go and eaten whenever you’re ready!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

I’m not crazy about the Feta cheese, so I’d probably replace it with low fat cottage cheese. Nonetheless, it sounds tasty.

Fire Roasted Shrimp with Feta
Prep: 15 minutes
Cook: 18 minutes
Yield: 4 servings
Ingredients
2 teaspoons olive oil
1 small onion, chopped
2 garlic cloves, minced
1 cup chopped zucchini and/or yellow squash
2 (14.5-ounce) cans fire-roasted tomatoes
11/4 pounds medium shrimp, peeled and deveined
1/4 cup chopped fresh Italian parsley
1 tablespoon chopped fresh basil or oregano
1/2 cup crumbled low-fat feta cheese
Preparation
1. Preheat oven to 425F. Heat oil in a large ovenproof skillet over medium-high heat. Add onion, garlic, zucchini and/or squash and cook, stirring frequently, until softened, about 3 minutes. Add tomatoes; bring to a boil. Reduce heat to medium-low and let simmer 5 minutes. Add shrimp, parsley and basil, stirring well. Top with feta cheese.

2. Place skillet in the oven; bake until shrimp are cooked through and cheese is slightly melted, about 7 to 9 minutes.

Nice, high protein, healthy fat shrimp recipe for dinner – enjoy!

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio!

I love Ahi Tuna, and this is another amazing recipe. I can’t wait to have it after my show! Thanks to Jessica from Florida!

This very simple glaze recipe is great paired with meaty Ahi tuna fillets. The tangy limes and the sweet honey work so well with the subtle smokiness from the grill. This grilled Ahi tuna recipe is best if the fish is cooked medium-rare.

Makes 4 Honey Lime Glazed Grilled Ahi Tuna Fillets
Prep Time: 15 minutes

Cook Time: 5 minutes

Ingredients:

2 limes, juiced
1/4 cup olive oil
2 tbsp rice vinegar
2 cloves garlic, crushed and minced
1 tablespoon grated fresh ginger
4 six-ounce Ahi tuna fillets
salt and fresh ground black pepper to taste
1/4 cup honey
vegetable oil, as needed for grill
Preparation:

In a bowl, whisk together the lime juice, olive oil, rice vinegar, garlic, and ginger. Lay the tuna fillets on a plate, season with salt and fresh ground black pepper to taste, and spoon over 1/2 of the glaze, turn to coat evenly. Let marinate for 30 minutes in the refrigerator. Add the honey to the remaining half of the glaze and mix well.

Heat an outdoor grill on high. When the grates are hot, lightly oil, and place tuna fillets on grill. Cook for about 2 minutes, and turn over, brushing the glaze over the cooked side. Grill 2 minutes more for medium-rare to medium. When fish is cooked transfer to a plate and brush the honey lime glaze over the other side of fillet.

Serve immediately with any remaining glaze.

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

If you haven’t tried the Seared Ahi Tuna Recipe, you are missing out. I made it without the bread crumbs (of course, contest prep) and it was still amazing. Definitely check it out.

As promised, more body transformation and fat loss recipes! If you’ve read my nutritional guidelines, you know there’s a time for both carbs and fats. When clients explain how I break down my diets, people seem to be shocked that I don’t completely limit or eliminate one or the other.

Every meal (feeding) is protein based, and I don’t allow fat and carb combos in meals. Keep that in mind when making a submission. Calorie content is VERY secondary to this.

I haven’t tried this one, but it was submitted and sounded really good! Check it out!

Seared Mahi-Mahi (or Tilapia) with Gazpacho Sauce

Ingredients
1 1/2 cups coarsely chopped English cucumbers (about 1/2 large)
3/4 cup coarsely chopped green onion
1/2 cup coarsely chopped fresh cilantro
5 1/2 tablespoons olive oil, divided
1 1/2 tablespoons white balsamic vinegar (or more, to taste)
2 1/2 teaspoons chopped seeded serrano chilies or 1/2 teaspoon hot pepper flakes

4 (6-8 ounce) halibut fillets or tilapia fillets or mahi mahi fillets
1 1/2 teaspoons ground cumin
6 ounces small cherry tomatoes or grape tomatoes, halved (use a mixture of yellow and red for more colour)

Directions
1 Combine cucumber, onions, cilantro, 4 1/2 tablespoons oil, 1 1/2 tablespoons vinegar, and chiles in processor. Using on/off turns, blend mixture until finely chopped. Transfer to bowl. Season with more vinegar, if desired, and salt and black pepper.
2 Sprinkle fish fillets on both sides with salt, pepper, and cumin. Heat remaining 1 tablespoon oil in large nonstick skillet over medium-high heat. Add fish and cook 5 minutes. Turn over, cover, and cook until fish is just opaque in center, 4 to 5 minutes.
3 Divide gazpacho sauce among 4 plates. Top each with 1 fish fillet. Scatter tomatoes atop and around fish and serve.

If I get time today, I have a few personal training and bodybuilding show relating updates I’d like to make.

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

I’m not the biggest salad eater out there, but I don’t mind the “right kind of salad”. Too many people think eating salad is automatically healthy, but once you throw on the crutons, cheese, and the worst, salad dressing, you might as well have eaten a cheeseburger.

REMEMBER: EVEN LIGHT SALAD DRESSINGS ARE LOADED WITH SUGAR! Stick with vinagerette, no dressing or a VERY small amount of a fat free version (like a teaspoon).

Dieting (and I hate that word) does not require eating like a rabbit, but if you enjoy salad, there’s absolutely nothing wrong with the right ingredients.

Examples of Body Transformation Friendly Salads include:
•Greek salad (put extra protein on, such as hard boiled eggs, chicken, or seafood)
•Chicken (cooked without breading, of course) atop salad greens, chopped snow pea pods, chopped red pepper, and walnuts
•Low-carb cole slaw with chicken, pecans, and bits of apple
•Tuna salad with greens, tomato and avocado
•Salmon on top of greens, blanched green beans, mushrooms, and sprouts
•Grilled Chicken breast with greens, cucumbers, pecans, and crumbled blue cheese
•Lean Steak with greens, thinly sliced red onions, green pepper, and mushrooms

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454

Hey San Antonio,

Since I’ve been eating a lot of extra lean beef during my bodybuilding competition prep, I thought I’d introduce a recipe I use for Marinated Flank Steak. I love to load up the veggies (especially spinach) and maybe add a small egg white omelet to the side!

Ingredients:

1 pound flank steak, trimmed
1/4 cup lemon juice
2 tbsp clear honey
2 tsp grated fresh ginger (you could use 1 tsp gound ginger instead)
1 tbsp olive oil
2 garlic cloves, crushed
2 tbsp reduced sodium soy sauce
Preparation:

Whisk together lemon juice, honey, ginger, oil, garlic and soy sauce in a small bowl.
Place beef and marinade in a glass dish; cover and refrigerate for between 8 and 24 hours, turning occasionally.

Preheat broiler. Spray broiler pan rack with nonstick cooking spray. Remove beef from marinade and place on rack (discard marinade). Broil 3 inches from heat for about 4 minutes each side, or to desired degree of doneness. Let rest for a few minutes before slicing across the grain.

Serves 4

Boyd Myers
Personal Trainer in San Antonio
Owner, San Antonio’s Top Personal Training Studio
16613 Huebner Rd (corner of Huebner and Bitters)
210.391.1454