Welcome to the Everyday Beast kitchen. I'm Rob Smith, and today we mix things up a bit.
One of the biggest problems people miss is that food accounts for 80 percent of the process. Sometimes we focus exclusively on training, but if you don’t eat correctly, it really doesn’t matter at the end of the day.
Good fuel is important because today we are preparing our bodies for training throughout the body.
A part of the daily beast is taking care of every part of the process – from the meal plan to the workout and everything in between. Today we focus on cooking.
Fried Chicken Thighs Rosemary
fried chicken thighs
salt and pepper to taste
- Mix all the ingredients in a large bowl. Cover and let the chicken marinate for 30-60 minutes.
- Heat the grill. After the chicken is marinated, place on the grill and cook for 4-5 minutes on each side until cooked. Serve immediately or cool and store for cooking.
Chicken thighs are a great option for keto, because they are higher in fat than chicken breast, and make a delicious addition to low-carbohydrate dishes. Use this simple recipe to add flavor and variety to your cooking.
Yesterday I cooked these chicken thighs, and now I want to see what's in my fridge, and create two unique, body-friendly meals to add to my cooking. I will tell you how to see what you already have to create new options with your meal plan.
In the fridge we found greens, peppers, mushrooms, broccoli, cheddar and butter. I am from the south, where the green of the collide is the main product. They are gorgeous leafy greens, filled with fiber, filled with vitamins – fresh, clean, that's good.
Our first recipe is a quick saute chicken with greens, mushrooms and pepper.
Quick Chicken, Bacon and Collard Green Sauté
chicken thigh slice (boneless and skinless)
4 cups, sliced
- Heat a saucepan over medium heat. After warm, add bacon. After bacon fat renders, add mushrooms.
- After the mushrooms are roasted on each side, add the chopped pebbles to the pan and cook until the peppers soften and begin to brown.
- Add chicken thighs to the pan and cook until warm.
- Add collage greens and cook only until they begin to fade, 1-2 minutes.
- Remove sauté from heat and serve.
Mushrooms are a great option when you use a ketogenic diet, because they provide almost zero carbohydrate and are an excellent source of fiber. Use them as an alternative to low-carb, rice, pasta and potatoes.
Feel free to mix this dish. If you do not have green leaves, add mustard greens. Don't you have poblano peppers? Mix green bell peppers. This recipe is the use of what you have.
For our next meal, we are going to make chicken and sauté broccoli paired with cheddar mushroom cookies. I will be fine.
Light Sauté chicken and broccoli with keto cheddar mushroom bread
fried chicken thighs
- Heat your broiler at a high level.
- Heat two pots on the stove over medium heat. Divide the oil between the two pans and melt.
- Add broccoli to one pot and mushrooms to another. Cook over medium heat, stirring the contents of each pan, to ensure even cooking.
- After cooking, remove the mushrooms from the heat and go to the oven for baking. Upstairs with cheese and salt and pepper. Place in broiler for 3-5 minutes, until cheese melts from above.
- While the mushrooms are roasting, add the cooked chicken thighs to the broccoli, cooking for 3-5 minutes and stirring until warming up. Remove from heat and season with salt and pepper. Serve with half chopped green onions.
- After the mushrooms are done, remove from the oven and serve with the remaining half of the chopped green onions.
This recipe uses the remaining cooked chicken thighs, but feel free to use the remaining corn, lean beef, or pork instead. For the meat version, you can replace the branded tofu or tempo.
Here he is! Two unique dishes, using everything that you already have in the fridge. All you have to do is be a little creative.
Great things take time. There is no other way. Most of the Everyday Beast process is tuned for success both at home and in the gym. Try to make the right choice, in advance of preparing for success.
You have a plan and eat healthy foods, such as chicken, already cooked and set aside. That way, when you come home for dinner, you can simply add a few other key ingredients and you will have a complete meal.
It's time to get to the gym.
Full body chain
We did everything we prepared for food so that we could succeed in our workout, and our workout today is a whole chain. We will start with an inclined press, then move on to squats, pull-ups and complete it with a stiff leg.
You build your body, tear it off and come back the next day and every day, again and again. This is what every day beast.
This training in a circular mode – 5 rounds, the transition from one exercise to another with minimal rest between exercises and 2 minutes of rest after each round. You have it – we got it – let's go.
Regular training throughout the body
For this exercise, set the bench at a 45-degree angle and load the weight bar, which can be completed in 12 repetitions, but this will cause you at the end of 5 rounds. Keep your chest up and down when you complete each reputation.
Front squats put more attention on ATVs and make you hold your chest throughout the movement. Hold the bar across the shoulders and fold your arms to hold the bar in place when you pull the weight off the rack. Keep your spine straight and your weight evenly distributed in your legs when you bend down on your knees and hips and lower down into the squat. Exhale when you increase the backup.
To ensure that you get all the repetition in this exercise, without requiring additional rest, use a neutral grip. Hold your chest and engage your armor by pulling the shoulder blades down and back when you lift your body up. Lower down with control. If you need help, you can use a group or bench to help you, and for a larger task, switch to a wide grip.
Hold the dumbbells on either side of your body when you lean on your thigh and drop down in a straight line. Your knees should be straight but not locked, and you should only go as far as possible while maintaining your spine. Stop at the bottom, then skip the heels and activate your buttocks and hamstrings to bring the weight back. Repeat all 12 reps, then rest 2 minutes before the start of the next round.