Easy meals: Turkey Loaf
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Category Archives: Diet
Chicken drumsticks part-2
Cooking Machine Blog 1- Chicken Drumsticks
Can you Spot reduce fat?
Many people seem to think that they can perform countless reps of
crunches and that will enable them to burn off belly fat and see that
6-pack of abs.
I’m here to tell you that theory is a myth.
Is is stictly my opinion that the only way to lose body fat and see
that elusive 6-pack is through a strict diet.
Period.
It is very simple to understand:
If you are eating lots of carbohydrates, dairy, junk food and then
expect to lose fat through high repetition training you’re soundly
mistaken.
Eating is the whole key here. If you eat clean and train then you will
drop the unwanted fat and see the hard earned muscle.
Here is an exact excerpt from my personal journal on my body (I take
notes on how I feel/look on days of different eating plans and
training).
“Friday the 13th of july I got up had a dark coffee and then a protein
shake. After my workout I had another high calorie protein shake
followed and hour later with some eggs and turkey bacon.
I had another shake in mid afternoon then had my dinner. Dinner
consisted of lots of greens and lean steak. I then followed this plan
for saturday and sunday. By cutting out my normal weight gain foods
such as whole milk, breads, cheese and pasta I was not
bloated, not uncomfortably full and by sunday my abs were much more
visible. Sunday the 15th my abs were the most visible they have
been since before I started my weight gain diet back in april.”
I know my body better than anyone else so I can manipulate it
to respond the way I want it to.
Eating is the key and with a proper eating plan then the muscles will
show. If you have a huge layer of fat surrounding your body then you
will not see the muslce.
Granted you will look huge in a shirt but when the shirt comes off you
will look soft and smooth.
Don’t listen to all these “new breed” trainers and coaches who preach
this junk. The only way to target a stubborn area and burn off that fat
is through a leaning out eating plan and hard training. It does not
have to be done through cardivascualr training in the vain of
elipticals and treads. You can simply amp up the training with the
weights such as Barbell squats, deadlifts, cleans, overhead dumbbell
swings, sprawls with weights, rope climbing, pull-chinups, pullovers
with a barbell and dumbbell, heavy barbell shrugs done with heavy
weight and for high repetitions. One of my favorite barbell shrugging
and dumbbell swinging workouts is to load the barbell with 495lbs and
shrug it for 5 sets of 20 reps supersetted with heavy overhead dumbbell
swings for 20 reps. When I was in peak fighting shape back in 1998-2000
I would use a 125lbs dumbbell and get 5 sets of 20 repetitions.
Talk about a conditioning workout!
I was totally wiped out after one of those workouts.
That type of training with a leaning out plan such as my “Get Ripped
like The Machine” will give you the best chance for success of reducing
your bodyfat and seeing that all elusive 6-pack.
To download that free Ripped like The Machine ebook go here now:
http://www.mikethemachine.com/how-to-get-ripped-like-the-machine/
Can you Spot Reduce fat through endless repetitions?
Being lighter and shredded has it’s advantages. Can you get this way through spot reduction? read on and find out my opinion on this theory.
Many people seem to think that they can perform countless reps of crunches and that will enable them to burn off belly fat and see that 6-pack of abs.
I’m here to tell you that theory is a myth.
Is is stictly my opinion that the only way to lose body fat and see that elusive 6-pack is through a strict diet.
Period.
It is very simple to understand:
If you are eating lots of carbohydrates, dairy, junk food and then expect to lose fat through high repetition training you’re soundly mistaken.
Eating is the whole key here. If you eat clean and train then you will drop the unwanted fat and see the hard earned muscle.
Here is an exact excerpt from my personal journal on my body (I take notes on how I feel/look on days of different eating plans and training).
“Friday the 13th of july I got up had a dark coffee and then a protein shake. After my workout I had another high calorie protein shake followed and hour later with some eggs and turkey bacon.
I had another shake in mid afternoon then had my dinner. Dinner consisted of lots of greens and lean steak. I then followed this plan for saturday and sunday. By cutting out my normal weight gain foods such as whole milk, breads, cheese and pasta I was not bloated, not uncomfortably full and by sunday my abs were much more visible. Sunday the 15th my abs were the most visible they have been since before I started my weight gain diet back in april.”
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Keep the Faith,
The Machine
190 lean and mean 
just kidding I’d rather be nice and smiling.
Awesome write up from Jim Wendler about losing weight and getting stronger.
I’m a fan of this man’s lifting and many of his training methods. Listen up and pay attention, this is good stuff!
Go here: Jim
Keep the Faith,
Machine
I thought Gluttony was a Sin?
Before I get started, I’m not politically correct nor do I have any desire to be.
With that said onward we go:
If our body is the temple of God’s spirit, then we had better give him a healthy temple.
I am a believer of God, I’m in a ministry curriculum and I attend church. One thing that drives me insane is to see a grotesquely, overweight Pastor preaching the gospel. One thing that is often not preached about is obesity or as it is stated in the bible: Gluttony.
I believe it is not preached because the church is afraid it will offend many of it’s followers. Look around the next time your at Church and see for yourself how many “fat” people there are attending.
Many churches numbers would drop after a Sunday if the pastor preached about gluttony. What is usually served at the after services meal?
- doughnuts
- pastries
- fried chicken
- potluck dinners full of carbs/fried food
- pies
- cakes
- pop
No wonder Obesity has become an epidemic. Christians often say “What would Jesus do”
I have a question, Was Jesus obese? Could Jesus see his feet? The answer is Yes!
Jesus was lean and a worker.
Men are supposed to be leaders and provide security for their loved ones and if a Pastor of their church is obese then how are they supposed to have faith that he can lead them when he obviously can’t control himself at the dinner table.
That is a lack of discipline.
Answer me this: How are Christians supposed to feel secure in their pastor when he is sweating profusely, huffing & puffing, gasping for breath, red faced and looking like he is about to pass out?
If we are supposed to be spiritually fed, what happened to being Physically fed?
Isn’t gluttony one of the 7 deadly sins? I thought it was.
Why can’t churches implement a healthier lifestyle into their services?
Preach on the importance of eating like Daniel. The first chapter of Daniel talks about Daniel challenging some men to eat like the king with rich food. Daniel and a few others chose to eat veggies. Daniel and those that followed looked healthier than the ones eating like the king.
By doing this Daniel was honoring God with his body.
Churches can serve meals with less carbs, junk food in moderation, increase their water intake, ban pop, put an exercise room in the church, go for walks, etc….
One Pastor out of California has dropped 60lbs by following the Daniel Plan.
www.danielplan.com
His name is Pastor Rick Warren and he has implemented many of what I mentioned above.
As the leader of his church many of his congregation has followed his lead.
I believe if it starts at the top then the others will follow. One ting I learned in the USMC is that there can only be 1 leader.
If more churches practiced this plan we would have a much healthier society.
I’m sure this will offend many while others will be in agreement with me.
Either way the good book states that gluttony is one of the 7 deadly sins and in my opinion more churches should take heed to what is written and start to take better care of themselves.
God cares about all facets of our life both spiritual and physical.
If this is true then wouldn’t Jesus want us to treat our body as a Temple?
So I ask you what would Jesus do?
Keep the Faith,
The Machine
My eating plan to the “T”
One of the most asked questions I get is “What is your diet like?”
I try and explain, as easy as I can. It’s simple really but people stil get confused.
Then I came across this video which really makes it easy:
Add a few cheat days in there and that is my eating plan to the T.
Machine
The keys to gaining weight.
- Here I am after the Marine Corps. I weighed a svelte 235lbs.
I get a ton of emails on how to gain weight.
It is really not that hard. The main thing you have to do is to take in more calories than you are burning off.
Simple as that.
Want it even simpler?
EAT EAT EAT!
When I write back to these emails and ask for a detailed list of what the person is eating, my jaw drops!
They are eating like a bodybuilder, here is my advice:
Unless you are a competitive bodybuilder, stay out of the muscle comics. While some bodybuilding magazines provide some good information you have to know that the routines listed is are written by a ghost writer and not the bodybuiulder’s real workout.
Second these guys are on so much drugs it is amazing they are still alive.
Leave it alone.
Also understand that you will put on some fat when on a weight gain program. This is normal.
If weight is what your after then some is going to be fat.
This is life.
Gain Mass Eating suggestions:
To gain weight, I mean muscular weight is really not that difficult. You always hear about so-called hard gainers who say they eat all the time but never pack on the pounds they’re looking for.
You must consume all lot of calories. That is number one.
Number two – Do not worry so much about trying to stay lean. You cannot have both; I don’t care what anyone says. Unless you’re using drug enhanced crap, then to gain weight you have to have extra fat in your diet.
This does not mean go out & eat all sorts of junk food.
However in moderation some junk food is ok. I am all for taking the weight gain or protein shakes with your meals. Preferably three shakes a day mixed with yogurt, ice cream and fruit. The shakes will give you more calories to help in your strength and muscle building training you’ll be doing.
Foods that should make up the foundation of your program are:
- steaks,
- chicken (I like thighs and leg quarters)
- ground beef or burgers,
- eggs,
- hearty breads but 12 grain, flax/fiber and multi Grain are my top 3,
- potatoes (all kinds)
- pastas (I prefer wheat pasta) egg noodles,
- beef stew (in moderation because of such high sodium content),
- peanut butter and jelly or fluff sandwich.
- Tuna fish,
- cheese,
- English muffins (I like honey wheat),
- waffles, French toast, pancakes,
- sausage, bacon,
- whole milk (we’ll discuss this further)
- fruit yogurt,
- protein bars, granola bars,
- oatmeal,
- granola cereal,
- cheese omelets,
- ice cream (in moderation)
- bananas, apples, almonds, peanuts, cashews, walnuts, trail mix, pineapple juice, strawberries and water.
Whole Milk
One of the greatest weight gainers you can consume is whole milk. If you can down a half gallon of milk a day you’ll put weight on I guarantee it. If you could put away a gallon you will really put the weight on.
Now as I said before to gain weight you must consume a bunch of calories and yes, some of your weight gain will be fat. This is normal, but if you’re doing a routine in this book the new muscle gained will surpass your fat gain. This means that your muscle to fat ratio will be in the positive instead of the negative.
When I came out of the Marine Corps I weighed 189 lbs. I wanted to get as big and strong as I could. So it started drinking as much whole milk as my body could handle. My weight, over the course of about a year-and-a-half, went all way up to 241 lbs. All my friends thought I was on steroids. I worked full-time at a concrete plant and lifted hard 3 times per week. I did not do any normal cardio per say.
I would do high-rep sets of squats-Pullovers-Dumbbell swings and deadlifts.
Let me tell you, after you deadlift 405 lbs. for 25 reps that is a whole different type of cardio.
The only problem I have with drinking that much milk was during the summertime doing concrete work your body is thirsting for water because of how bad you’re sweating. It’s hard to keep a gallon of milk cold during the summer months while on-site so I started making a 16oz shake two times per day.
I took it once in the morning with my breakfast and in the evening with my dinner. This little plan worked like a charm and a continued to make gains. Remember the whole purpose of consuming all this food is to feed your muscles.
The type of training you get from these routines is very taxing to your body. The human body is like a car, if it does not have the proper fuel then it will not run. So your body will welcome all the extra calories to help repair your muscles after a heavy training session.
I’ am not a nutritionist, I can give you the guidelines that worked for me.
If you put the right intensity into your training and eat as I prescribe then you should reap the benefits of being super strong and on your way to becoming a Machine.
Keep the Faith
Like what you see then please be sure to share it with others:
If you want Beef then Eat Beef.
I get emails and phone calls all the time asking me “How can I gain weight?” or I have tried everything but and I eat all the time but I still can’t gain muscle or weight.
I get frustrated because if these guys would just do a little searching the information is right there in front of them. When I got out of the Marine Corps the internet wasn’t even around yet!
I came out weighing 189 and wanted so bad to reach 200#. I asked all the Big freaks in the gym how they gained weight, trained, ate etc….I got off my butt and asked.
Today all you have to do is type in your question on the computer and BAM! you have a bunch of answers.
There are many good websites to browse through that have tons of good information.
I was told a many years ago, 1995 to be exact that if you want to gain beef then eat beef. It’s very simple really, eat alot more calories than you are burning off and you will gain weight.
When I listen to what the young guys are trying to do to gain weight and get strong it blows my mind. Most of them are eating and training like a Bodybuilder. Counting calories, grams, carbs etc….Look I never did any of that and neither did the Monsters that taught me.
All I did was 3 simple things:
1. Eat, Eat and Eat
2. Lifted as heavy as I could in the 4-6 rep range.
3. I did no cardio and made sure I took plenty of rest days in between my workouts. I trained 3 days per week.
My eating plan was the following:
Breakfast: 4 waffles, 4 whole eggs scrambled, and big protein shake.
Snack: 2 peanut butter and jelly sandwiches, a granola bar and a piece of fruit or yogurt.
Lunch: was Pasta, tomato sauce and some chicken or beef mixed in with it. * a perfect weight gain meal.
Snack: similiar to the 9am snack but mostly fruit or nuts.
Train
Dinner: Chicken or Steak, either Potato, I love red potatos or pasta, very rarley did I eat fish. I just couldn’t afford it back then, maybe a whole chicken, Chicken pot pie the whole thing, bread was always included in my meal.
Snack would be ice cream or popcorn.
Guess what? I gained wieght. My biggest weight was 241#. I had a little extra flab but not much. If you do it my way and don’t go dirty taking some juice; steroids then you will gain a bit of fat along with your muscle. This is normal.
I had 28″ thighs, 34″ waist, 18″ arms, 20″ neck, my bench was 365#, my squat was 550, deadlift was 650, and I was never injured. I believe when you have some extra fat on your body it actually helps cushion your tendons and joints. I never had any problems.
I started having problems when I became to lean and still pushed my body to the limit while not losing any strength.
If you want beef then stop eating like a balerina and eat like a Bear. If you want to look like a wall of steel then eat, eat and eat somemore. Stop eating like you are in a pre-contest phase for a bodybuilding show.
Step up and lift something heavy!
Time to go and eat enjoy your monday.
Machine