Dudes always seem to email me and ask, “FJ, I’m a skinny twirp, what’s the best meal to put on some weight?!”, to which I say, “Lard!”. Then I stumble upon a grand realization that what they’re actually talking about is quality muscle mass. Ah, big difference. Fat has weight, so does muscle and we obviously want the latter… so let’s stop it with these stupid generalizations and get specific, eh dudes?

So, you want to put some muscle on your frame? Cool, well today I’ll give you a recipe which will help do just that. Keyword, help. Eating this 5x a day will not really help, more like hinder. Also, if you can’t really handle carbs then realize that you might feel a bit sluggish after having this, as I do. But I suck it up and push through anyways. Nothing a hit of caffeine can’t fix.

The Spicy Tuna Pizza

There are many pros to this little recipe: it’s quick to prepare, tastes fan-fucking-tastic, is calorie dense and has almost everything you need to put on some solid muscle mass. Most people would never even think of putting tuna on their pizza, but wait till you try it. It’s pretty damn good.

Ingredients

• 2 Cans of spicy thai tuna
• 1 Greek Whole Wheat Pita
• 2 – 3 Tbl spoons of Pasta Sauce
• Shredded Cheese (mozzarella or cheddar, your choice)

In the pics I’ve only used 1 can of tuna since I ran out. I usually use 2.

Take the pita, spread some sauce over it, then spread out 2 cans of spicy tuna evenly over the pita, sprinkle on some cheese and throw it in a miniature oven at 450 degrees for about 10-12 minutes. Pour yourself the perfect companion – glass of chocolate milk (or protein shake) and you have a great tasting meal that will do you some good in the muscle department.

Total Stats (Pizza + Milk)

• Protein: 48g
• Carbs: 71g
• Fat: 24.5g
• Calories: 770

A few things to note: Like I said, from a numbers-only perspective, this is a very caloric dense meal and seems appealing. Have this twice in a day and you’re already up to 1540 calories. That’s all well and good, but make sure you don’t forget your veggies, lean meats and protein shakes. I usually have 1 of these meals a day or sometimes 2 when I want to bulk.

You can always modify it as I do by throwing some green peppers, mushrooms and onions on top to keep it from getting boring. The tuna also comes in different flavors so try that out, or you can just season a regular can of tuna to your liking. I wouldn’t recommend plain tuna though… quite tasteless.

Cheers

- FitJerk

Content originally written by FitJerk for www.fitjerk.com – © 2010 All Rights Reserved – This post is NOT to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law and should be punishable by a punch to the face.

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© 2010, By FitJerk. FitJerk.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law and should be punishable by a punch to the face. All images are copyright of their respective owners.

Tired Of Looking Ordinary? Click Here And Get FJ To Design A Fitness Plan Just For You! FREE Initial Consultation.

But before we dive in, I got a special announcement for you. I’ll be doing something called “FitJerk Friday’s” over at Wendy’s blog. What exactly is this? It’s this new religion I’m inventing. Every Friday you pray to me and tell me how awesome I am. Wendy will even make an FJ shrine out of chocolate (how appropriate) so you have something to look at. After this, you’ll be showered with wine and all your problems will go away.

Ok no.

I’ll just let my handy dandy image speak for itself…

If you’ve got a blog, show us your support and lift your skirt. Wait no, I meant to say download that image and host it somewhere on your blog where people can see. By doing so, I will give you a link back every Friday on my blog posts. The “pep” talk will be featured on both our blogs, but only Wendy’s blog will have both the peptalk and the delicious recipe combo.

On with the raw recipe, do your thing Wendy…

When FJ first asked me to create a meal based on the raw diet, I realized there are a lot of versions of raw diets. I finally figured out that he was talking mostly about a Paleo-type diet as described at thepaleodiet.com

This menu might seem summery, but sometimes we need that here in Michigan!

Main course: Grilled Fish

DH helped me out here with his new smoker/grill thing. Basically he thawed some tilapia fillets, and layered lemon slices on top and sprinkled with rosemary and thyme. Could also add some cracked pepper, before or after cooking. Wrap in foil packets and grill for about 15-20 minutes.

Side dish: You can steam vegetables (broccoli is always a crowd-pleaser) or, my favorite this time of year, roast winter vegetables in the oven.

Dessert: Berry Blast

Take 1 C frozen mixed berries, 4-5 fresh mint leaves, a splash of lemon juice, and blend away just until the large chunks are broken up. Better than ice cream! DH thought it was a little tart, although I loved it. You could always add a little Stevia although that’s not exactly on the Paleo OR raw diet.

- Wendy

All I’m gona say is… I’m feeling a lil hungry. Peace!

- FitJerk

Discuss: What do you want me to pep talk about? Tell me where you lack motivation and maybe I can verbally spank you the right way. Don’t be afraid, post comments below.

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© 2010, By FitJerk. FitJerk.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law and should be punishable by a punch to the face. All images are copyright of their respective owners.

Tired Of Looking Ordinary? Click Here And Get FJ To Design A Fitness Plan Just For You! FREE Initial Consultation.

Well today, screw all of that shit because it’s time for the meaty-tarians to step in! Flesh eaters should rejoice. I wanted Wendy to again cater to the protein rich crowd, but this time the only thing I told her was to keep the carb content low and to keep the spice level high. The reason it’s called “cock sauce” is because the bottle of sauce Wendy used has a rooster on it.

image credit: http://www.flickr.com/photos/swnktstic/

I have traditional Indian taste buds, so I like my food spicy as hell. The devil himself couldn’t handle the tongue engulfing spice I can eat. Hot fun aside, spicy food also has a host of other benefits. See my post How spice will super-charge your fat loss!

Take it away Wendy…

WARNING: This recipe not for the faint of heart or weak of colon.

I decided to combine two challenges today. My blogger friend FJ asked me to create a meaty dish with some sort of high-water content vegetable, preferably spicy. His audience is a bunch of hard-core bodybuilders (although, I love his style of writing and find his advice just as helpful for a regular old person trying to lose weight and get more fit). I knew right away I’d want to use sriracha sauce–if it’s heat he wants, it’s heat he’ll get! It’s not local, but it was the inspiration for the rest of the meal, which you’ll see uses local ingredients.

To cut the heat a little, I decided to mix the sauce with some local, raw honey. (Here’s a tip–if you have a local homebrew supply store near you, it can be a great source for inexpensive bulk honey as mead makers go through it like water). I had some locally grown and processed chicken breasts that I had purchased at Byron Center Meats (not organic, unfortunately, but definitely not CAFO and from local small town farmers).

So I sweet-talked DH into using the srirachi/honey mixture as a glaze and grilling the chicken on his new smoker/grill. I also had a bunch of kale that I had chopped and sauteed and frozen from my summer CSA share. I thawed them and sauteed in a skillet with 1 T of sesame oil and 1 T of honey and 1 T of sriracha sauce until wilted. You could also substitute any green here (spinach, kale, swiss chard).

The verdict: When you first lift the chicken up to your mouth, the smell of the chili sauce warns you that this is going to be hot. But then when you take a bite, you taste the heat of the sriracha and then you taste the sweetness of the caramelized honey. You start to think hey, this isn’t so bad, and tastes awesome, but then you realize that your lips are on fire. So you take a bite of kale and it cuts the heat. Overall, it’s a tasty dish – but only try it if you can take the heat.

The recipe for FJ: Chicken Breast With Cock Sauce (Serves 4)

• 6 tsp sriracha sauce (look for the red bottle with the rooster)
• 6 tsp honey (raw honey is best as it contains phytonutrients and enzymes and affects blood sugar less than other sugars or pasteurized/processed honey)
• 4 chicken breasts (8 ounces each)
• 1 bunch of greens (collards, kale, Swiss chard, or spinach)
• 1 T sesame oil (can also use olive oil)

Directions: Mix the sriracha sauce and honey, reserving about 1 T for the greens. Use the remaining mixture as a glaze for the chicken.

Chop the greens into bite-size pieces and saute in 1 T sesame oil. When wilted, add the remaining sriracha/honey mixture. Cook a few minutes to heat through, and until it’s the texture you want (I like mine steamed but not mushy; other people prefer more of a paste texture to their greens).

Nutrition info per serving:

Calories: 247.7

Fat: 5.6

Protein: 30g

Carbohydrates: 20.9g

Cholesterol: 65.7mg

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- FitJerk

Discuss - So what did you think of this recipe, think you can handle the heat?

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© 2009 – 2012, By FitJerk. FitJerk.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law and should be punishable by a punch to the face. All images are copyright of their respective owners.

Tired Of Looking Ordinary? Click Here And Get FJ To Design A Fitness Plan Just For You! FREE Initial Consultation.