Hocevar Performance

In the past half decade I have always payed attention to my nutrition and on top of that I have studied it in detail, reading books, attending seminars, etc. I thought I had a handle on things until I started training clients the whole day while also training myself and still putting in hours towards basketball. I soon found out it was hard for me to get the hang of preparing meals, eating like I believe I should.

My friend Rich stepped in and gave me advice on how to get through the crazy schedules and training while still eating the highest quality food. I was a little hard headed at first but decided to listen as I realized I wasn’t eating to support my goals and on top of that I was spending a bunch of money eating out since I didn’t prepare meals.

We were discussing this a little while ago and though it would be a good idea to have Rich write up a short post on preparing great tasting meals to support your goals (and maybe some crazy story he has…we’ll have to discuss that one though). I’ll let Rich take it from here……

First let me start by explaining my madness when it comes to eating. There are four components:

1. Cost= How much nutritional bang for the buck!
2. Convenience= It has to be quick and easy.
3. Taste = It better taste good or you won’t want to eat it!
4. Nutritional Value= is this the type of meal that is going to pack on muscle and help me to recover from one of Luka’s insane training sessions.

I am considered “Old School”. I have been working out for ten years but training for only one and a half. That is exactly how long I have known Luka and the guy has totally changed my life! On the other hand I do know how to cook and eat and at 40ish years old my picture speaks for itself!

Ok here we go. There are a couple of staples that you must have for correct power nutrition.

For taste:

·         Olive oil

·         Crushed garlic

·         Pepper

·         Kosher sea salt

These are must haves that I prepare in bulk and keep in the fridge ready to go.

·         Spaghetti squash

·         Tub of organic baby spinach

·         Yams

So let’s make some yams! Preheat oven to 350 degrees, clean up 4 medium size yams real good, poke some holes in them with a fork and cook for one and a half hours. Let the yams cool before you mash them in a bowl with two tablespoons of olive oil and one tablespoon of crushed garlic. Season to taste with Sea salt and pepper! Put the bowl in the fridge and you have enough for at least two days.  The yams I purchased in the picture were only $1 per pound. Ooooweeee this stuff is yummy and packed with nutrition!

Now let’s prepare this wonderful and amazing little yellow squash (Cucurbita). Luka and I use this in place of the standard starchy pasta’s found in most kitchens. It is simple, tasty, and once again packed with nutrition! When prepared correctly the meat of the squash looks and acts like spaghetti noodles, but I think tastes much better.  I will give credit to my friend Leah for the introduction to the squash and my sister Michelle for telling me how to prepare correctly (she is an amazing reference for cooking and a fabulous chef). Thanks Shell!

Preheat oven to 350 degrees. Take one medium size squash, cut in half with the seeds and guts scraped out just like a pumpkin. Place the halves in the oven directly on the lowest rack for one hour. It is very important to let the cooked halves cool all the way before you spoon the meat out. I squirt a little olive oil on the meat then kind of stir/separate with a fork. It’s DONE! Set aside in the fridge.

Now for the quick super powered protein blasters!

·         Prepare four boneless skinless chicken breasts washed and cut into small ¼ inch chunks

·         Heat skillet on medium high heat with two tablespoons olive oil and two tablespoons crushed garlic

·         Throw in the chicken chunks and sauté for five minutes

·         Add one can of black beans drained and washed

·         Remove from heat and add 1 cup of your favorite BBQ sauce and cover

This makes four servings.

Scoop ¼ of the chicken mixture onto ½ cup of the refrigerated yams that you just micro waved and whammy! Now all the recipes that I offer are served with a spinach salad (that is why I get the big tub). Some little items that really boost the taste of the salad and add nutritional value are:

·         Sunflower seeds

·         Craisins (dehydrated cranberry’s)

·         Cucumbers

·         Tomatoes

If you did well on the shopping you have spent less than $20 for all of this and it will provide you a minimum of four super powered meals that you can take with you for an entire days worth of nutrition and all the protein you need to build slabs of chick magnet muscle! (Sorry Luka I had to throw in that one)

Recipe number two for this installment of Rich’s Recipes.

You will need a jar of your favorite pasta sauce and 2 lbs of ground Organic Bison (http://www.wisegeek.com/what-is-bison-meat.htm). Luka and I have become huge fans of Bison. It is way lower in fat and cholesterol than beef and packs more protein. We also prefer the taste.

·         Heat skillet to medium high heat

·         Add two tablespoons olive oil

·         Add two tablespoons crushed garlic

·         Add the bison and brown (about 5 minutes)

·         Dump the jar of pasta sauce on it

·         Remove from heat

·         Microwave a ½ cup of the spaghetti squash that is in the fridge

·         Scoop 1 cup sauce mix onto the noodles

Remember that all four of the meals you eat are served with the spinach salad. This greatly increases your daily fiber intake and adds key nutrients.

This recipe makes about six servings with 60 grams of muscle building protein. Here again we are in the $20 price range. If a guy is spending $20 a day or less and is meeting all his nutritional requirements he is doing good.

If you add a post workout shake and a decent breakfast to your day’s caloric intake you are going to win the nutrition battle. Remember that 75% of your muscle building adventure is nutrition!

I would like to take a moment to thank my good friend Luka for opening my eyes to his world of training. I have always carried the motto “It is more important to look good, than to feel good” well that mentality no longer exists here. Luka has shown me that feeling good and injury free allows your body to improve itself, push through your sticking points and fulfill your potential.

Not bad for “around” 40 years old! I will never tell my real age again!