Appetite for Instruction

Appetite for Instruction - A Guide to Preparation of Foodstuffs for Persons Involved in Sport 

Because proper diets are utilitarian, rather than gustatory, they very seldom contain foods which people would eat by choice. Though we’re limited to painfully unappetizing foods, some kitchen skills can make most things palatable. I often see bodybuilders resign themselves to containers of chicken and rice with no trace of seasoning, or perhaps with some “Mrs. Dash” or equally repulsive garbage.

Below are some personal recipes for success. I strongly suggest learning and appreciating your herbs and spices, as they will prove invaluable.

Mother Hubert’s Chicken 

In a gallon size Ziploc bag:

4 Chicken Breasts, trimmed, rinsed, and patted dry
1 TBSP Ground White Pepper
1 TBSP Ground Red (Thai) Pepper
2 TBSP Dry Basil
4 TBSP Dry Parsley
2 TBSP Minced Garlic
1 TBSP Greek Oregano
1 TBSP Thyme
½ TBSP Rosemary
2-3 Ounces Worcestershire Sauce

Remove air from bags, seal, distribute contents evenly.
Refrigerate 24 Hours.
Pre-heat Propane Grill to highest setting.
Grill 4-5 minutes on each side.
Turn off burners and tank.
Keep grill lid closed for 10-15 minutes.
Cover, let sit at room temperature for at least 90 minutes.

Segugio’s Lazy Man’s Chicken

In a giant mixing bowl:

12 Chicken Breasts, trimmed, rinsed, and patted dry
Berbere Spice, some

Cover chicken evenly.
Let sit at room temperature for about 30 minutes.
Pre-heat Propane Grill to highest setting.
Grill 4-5 minutes on each side.
Turn off burners and tank.
Keep grill lid closed for 10-15 minutes.
Cover, let sit at room temperature for at least 90 minutes.

Protein Flipcakes, Breakfast Flavored

In a giant mixing bowl:

2 Cups Egg Whites
1 Cup Unsweetened Almond Milk
1 Cup Water
1/2 tsp Aluminium Free Baking Powder
1/4 tsp Coarse Ground Kosher Salt
4 TBSP Cultured Buttermilk Powder
1 tsp Ceylon Cinnamon
4 Scoops Dymatize Elite Casein - Cinnabun
1 Scoop Unflavored Micellar Casein (or not. Using all flavored protein is too sweet for me.)
1 Scoop Unflavored Whey Isolate (Too much whey will create an unpleasant consistency)
1/2 Cup Flour of Choice*

Preheat nonstick pan to high heat (Segugio prefers Circulon)
Whisk contents of bowl.
Pour a selected quantity of mixture into pan.
Flip when appropriate.

*Out of the twelve or so different flours I've tried, Black Gram is by far the best, both in taste and texture. Buckwheat, Oat, Acorn, Rice, and Sorghum are good. Red Millet is distinct, but I find it neither pleasant nor unpleasant. Peanut (12%) and Teff are dry, but manageable. Potato requires an extra cup of water, and cooks poorly.

Protein Flipcakes, Dinner Flavored

In a giant mixing bowl:  

2 Cups Egg Whites
1 Cup Unsweetened Almond Milk
1 Cup Water
1/2 tsp Aluminium Free Baking Powder
1/2 tsp Coarse Ground Kosher Salt
5 Scoops Unflavored Micellar Casein
1 Scoop Unflacored Whey Isolate
1/4 Cup Whole Wheat Flour
1/4 Cup Brown Rice Flour
1/2 tsp Black Pepper
2 TBSP Chervil (use Parsley if you have to)



In a separate bowl:

Diced pre-browned allium of choice (Scallions, Leeks, and Chives are all good)
Diced pre-cooked shrimp/chicken/beef/any other animal

Preheat nonstick pan to high heat (Segugio prefers Circulon)
Whisk contents of bowl.
Pour a selected quantity of mixture into pan.
Add toppings as desired.
Flip when appropriate.

Protein Mess

This is a good recipe for college students and/or the woeful lot that doesn't own any cookware. My friend created this concoction while we were students at BOLC. Becuase our days sometimes ran in excess of 18 hours, cooking was not really feasible. Class ran most of the day (and night), then there was a bit of gym time, then it was back to homework until class started. You will need a Wal-Mart to find this stuff, and since I haven't gone to one in years, I don't know if it's still available. If it's not, just experiment with substitutions.

In an inappropriate and cheaply made plastic bowl:

1 Family Size Chunk Light Tuna (pouch)
1 Marketside Black Beans and Corn
1 Marketside Diced Tomato Product
Balsamic Vinegar to taste

Old London Melba Toast for use as spoon

Muscle Sandwich

They are filled with absolutely terrible ingredients, but I sometimes ate them in BOLC because I needed some faint reminder of pleasure in my life. I would make it a point to use it as a pick-up line later in the day (pending the existence of 15 minutes of free time). "What's up girl? I had a muscle sandwich today."

The moral of the story is that if you really want to succeed, you will let nothing stop you. Most people quit at the slightest inconvenience, then they pick back up again to gain and lose the same parcel of progress year in and year out. If you search for excuses, you will find them. If you search for solutions, you will find them. If you happen upon solutions, but still can't manage, you will at least have learned something about yourself.