Working set 1 โ working weight for X reps @ 0 RIR/Failure (~1 minute)
*3 minutes rest*
Working set 2 โ working weight for X reps @ 0 RIR/Failure (~1 minute)
Total time spent for the workout: 54.5 minutes
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For video demos, exact rep range prescriptions, an app to log your workouts on, etcโฆ.check out the COMPLETE version of this program by visiting this link:
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(1 of 4 servings)
Calories = 530
Protein = 45g
Carbs = 35g
Fat = 24g
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- 1/4 cup vegetable oil, plus more for oiling the grill grates
- 3 tablespoons chili powder
- Kosher salt
- 1 1/2 pounds boneless, skinless chicken breasts (about 3)
- 12 corn tortillas
- Shredded cheese, pickled jalapenos, shredded lettuce and/or salsa, for serving
๐๐ป๐๐๐ฟ๐๐ฐ๐๐ถ๐ผ๐ป๐ 1) Prepare a grill for medium heat. 2) Mix the oil, chili powder and 1 teaspoon salt together in a small bowl to make a paste. Pound the chicken breasts between 2 pieces of plastic wrap to about 1/2-inch thick. Rub the chicken all over with the chili paste. 3) Lightly oil the grill grates. Grill the chicken until firm to the touch and cooked through, flipping once, 3 to 4 minutes per side. Set aside to rest for 5 minutes, then shred the meat into bite-size pieces or cut into strips. Warm the tortillas on the grill and wrap in a kitchen towel to stay warm. 4) Serve the chicken tacos with shredded cheese, pickled jalapenos, shredded lettuce and/or salsa for topping.
Meal # 2: Buffalo Chicken Salad
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(1 of 4 servings)
Calories = 254
Protein = 30g
Carbs = 10g
Fat = 10g
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- 2 (8-ounce) boneless, skinless chicken breast halves
- 2 tablespoons cayenne pepper hot sauce (or other hot sauce), plus more to taste
- 2 teaspoons olive oil
- 2 hearts Romaine, cut into 1-inch strips (about 8 cups)
- 4 celery stalks, thinly sliced
- 2 carrots, coarsely grated
- 2 scallions, green part only, sliced
- 1/2 cup Blue Cheese Dressing, recipe follows
Blue Cheese Dressing:
- 2 tablespoons mayonnaise
- 1/4 cup lowfat buttermilk
- 1/4 cup plain fat-free yogurt
- 1 tablespoon white vinegar
- 1/2 teaspoon sugar
- 1/3 cup crumbled blue cheese
- Salt and freshly ground pepper
๐๐ป๐๐๐ฟ๐๐ฐ๐๐ถ๐ผ๐ป๐ 1) Preheat the broiler. Put the chicken between 2 sheets of waxed paper and pound with a mallet or hammer so the chicken is an even thickness of about 3/4-inch, then cut the chicken crosswise into 1/2-inch strips. In a large bowl, combine the hot sauce and the oil, add chicken and toss until the chicken is well coated. Arrange the chicken on a baking sheet and broil until it is cooked through, about 4 to 6 minutes, turning once. 2) In a large bowl combine the Romaine, celery, shredded carrots and scallions. Toss with the dressing. Divide the greens between 4 plates, top with the chicken. Serve with extra hot sauce.
Blue Cheese Dressing:
Yield:ย 3/4 cup 3) Fold a full sheet of paper towel into quarters and put it into a small bowl. Spoon the yogurt onto the paper towel and place in the refrigerator for 20 minutes to drain and thicken. In a medium bowl, whisk the buttermilk and thickened yogurt into the mayonnaise until smooth. Add the vinegar and sugar and continue to whisk until all the ingredients are well combined. Stir in the blue cheese and season, to taste, with salt and pepper.