Optimum Anabolics - Day 73/That's A Crock

Since we got the crock pot out of seasonal storage last night for the lamb roast, it seemed like a good opportunity to bring back a favorite breakfast recipe...Easy Overnight Oatmeal.

This recipe is SO easy...

• 4 C milk (or almond milk for us)
• 2 C oats (gluten free for us)
• 1 C chopped walnuts (I threw in some almonds, too)
• 2 Apples chopped (local, organic)
• 2 TBS butter (we used Earth Balance to keep it dairy free)
• 2 TBS brown sugar (we left this out...we'll add as we go, if needed)
• 2 tsp cinnamon
• 1 tsp salt (sea salt for us)
• 1 C raisins (no luck finding organic at the store today)

Put everything above in the crock on low heat before heading off to bed and it's ready for you in the morning!

The lineup before cooking:

















WORKOUT - LEGS

All 3 supersets of the Week 11, Day 3 workout were leg related.

Superset 1: Leg Extensions, Reverse DB Lunges
Superset 2: Standing Calf Raises, Dead Lifts
Superset 3: Donkey Calf Negatives, Bulgarian Split Squats

Total Time => 39:23

Comments:

Great work on the lunges today.

Much better with the Bulgarian split squats today. What a great exercise. I'm still experimenting with weight ranges.

DIET - HIGH PROTEIN (PLUS 1)

Post workout breakfast was a homemade grass fed beef Italian sausage patty with 1 oz. of grass fed, organic mozzarella cheese and Easy Overnight Oatmeal, of course. Inspired by Polly, I mixed in some roasted pie pumpkin and maple syrup...















Wow!

Mid-morning, I had a 1/2 cup of yogurt (back to the regular kind) mixed up with 4 tsp of ground flax seed and 1/3 scoop of whey protein isolate.

Lunch was cashew chicken salad (modified) from Dr. Hyman's book The Ultra-Metabolism Cookbook. The best part of this dish, in my opinion, is the dressing:

• 1 TBS of cashew butter (I used tahini)
• 2 TBS of lime juice
• 1 TBS rice wine vinegar
• 1 TBS minced garlic (look out vampires!)
• 1 tsp minced ginger

This combination could and should be mass produced and sold at the markets. Outstanding.

I snacked on raw nuts and cottage cheese this afternoon.

At dinner time, we roasted up a spaghetti squash and had that along side an on-the-fly chicken parmesan. This meal turned out so good thanks to the sauce Christina found at Trader Joe's today...Putanessca. What a find!
















Pre-bed, I had 30g of whey protein isolate powder mixed in water along with my supplements.