Old Man Skinny's Recipes

[OldManSkinny]

Several bodybuilders have asked how I've been able to maintain my level of fitness for such a long time. It's because I love to eat what I cook. It's varied. It's interesting. It can be tweaked to meet any macro-nutrient ratio I may want. It's easy.

In this thread I'll talk about my style of cooking and I'll post or link to recipes you can use. This morning I ate this:

Waffles that are packed with protein--eggs, cottage cheese--and high-fiber carbs--oat flour or an alternative flour.
Add more eggs, fruit, or spread with PB to adjust the ratio.

The recipe is in the left side bar menu of my bodyblog under "pages"

[LiftingWeights]

Originally Posted by OldManSkinny

Several bodybuilders have asked how I've been able to maintain my level of fitness for such a long time. It's because I love to eat what I cook. It's varied. It's interesting. It can be tweaked to meet any macro-nutrient ratio I may want. It's easy.

In this thread I'll talk about my style of cooking and I'll post or link to recipes you can use. This morning I ate this:

Waffles that are packed with protein--eggs, cottage cheese--and high-fiber carbs--oat flour or an alternative flour.
Add more eggs, fruit, or spread with PB to adjust the ratio.

The recipe is in the left side bar menu of my bodyblog under "pages"

Looks good, but how the F do you get the egg like that?

[Blindead]

probably uses 4 egg whites and 1 yolk.

[OldManSkinny]

Originally Posted by LiftingWeights

Looks good, but how the F do you get the egg like that?

The waffles themselves (my share of the batch) have 4 eggs and 1 yolk plus 2/3 cup cottage cheese. I wanted a little more protein and fat, so I added the 2 egg whites and one yolk you see. My version of "sunny-side up"--I don't like runny whites but I love runny yolk--so I cook the yolks first in a Teflon pan with a light misting of olive oil, then place the raw yolk on top for serving. I've never had a problem with salmonella.

[Carpenter.Jeremy]

Originally Posted by Seamless

probably uses 4 egg whites and 1 yolk.

pure genius

[OldManSkinny]

How about a couple of basic tips: Watch out for fat free salad dressings and mayo. It may be fat free, but it sure isn't carb free! People should look at that stuff as eating straight sugar.

Good spices and herbs can change our basic chicken breast and veggies, brown rice and yams into a world of variety. Use ginger, curry, soy sauce, peanut oil, garlic for an oriental taste. Use chilli powder, hickory smoke, garlic and onions for BBQ. Use thyme, rosemary, basil, oregano for Italian. Use chilli powder, cummin, hot sauce for Mexican.

Use nutmeg, cinnamon, cloves and splenda for sweet things like your bedtime shake. Sprinkle on oatmeal, put in cottage cheese, mix into yams or rice. Or use extracts (orange, lemon, almond, mint, etc.) or flavorings (cherry, rootbeer, strawberry, peach, etc.) to liven up the boring shakes or cottage cheese.

Use mustard, horseradish, salsa, and vinegars to put a twist on things. Remember that catchup, terriaki sauce and BBQ sauce are high GI like sugar.

I wouldn't recommend that you eat anything the same two days in a row. Life is too short to tie us down to such a rigid menu. I'm not above eating lean beef a couple of times a week, lean pork maybe once, turkey, tuna, salmon, and lots of chicken but it never tastes the same since I use such variety in my spices and herbs.

[Blindead]

I'm not sure if the protein being less bioavailable in the yolk if it's uncooked is the same as that of the egg white. I know most, if not all, of the avidin is the egg white.

[belairdfence99]

I too like to cook, obviously not the best, but i believe experimentation to find what you enjoy eating is the best way to stay on a diet.
As I've said before, "healthy" foods dont taste worst, people just cant cook.

[thepackleader]

Wow, you have a great many ideas. They sound great! Something I like at times on a chicken breast is a mustard. Either a simple yellow mustard or my favorite being a spicy brown.

Your breakfast there looks fantastic.

[OldManSkinny]

Mustard and chicken are great together. Last night I put chicken breasts in a marinade of vinegar, ginger, and gray poupon mustard. After church today I fried them in a little olive oil, basting them with more of the marinade. I then removed the chicken, poured the rest of the marinade (a couple of Tbl) into the pan with thinly sliced carrots and saut?ed them for a couple of minutes, adding more ginger and a packet of Splenda. I'd had broccoli steaming in the microwave (don't over cook it!), so the plates were pretty with the yellow browned chicken, the bright orange carrots, and the dark green broccoli with a squirt of olive oil on it.

[Blindead]

That chicken sounds amazing. Reminds me of something my dad and I did with some sea bass we caught one time.

[determined4000]

Originally Posted by OldManSkinny

Mustard and chicken are great together. Last night I put chicken breasts in a marinade of vinegar, ginger, and gray poupon mustard. After church today I fried them in a little olive oil, basting them with more of the marinade. I then removed the chicken, poured the rest of the marinade (a couple of Tbl) into the pan with thinly sliced carrots and saut?ed them for a couple of minutes, adding more ginger and a packet of Splenda. I'd had broccoli steaming in the microwave (don't over cook it!), so the plates were pretty with the yellow browned chicken, the bright orange carrots, and the dark green broccoli with a squirt of olive oil on it.

any idea on the ratios for the marinade

[Blindead]

Probably next to negligible, a few grams of carbs, maybe a gram of fat or two depending on the mustard.

[determined4000]

Originally Posted by Seamless

Probably next to negligible, a few grams of carbs, maybe a gram of fat or two depending on the mustard.

i meant ratios used of ingredients
like .5c vinegar, 1tsp tinger, etc.

??

[Blindead]

Ahh, assumed you meant calories haha.

[thepackleader]

Wow! Tried the pancakes this morning. Added in the vanilla and cinnamon as recommended. Fabulous! My wife and 2 year old liked them a lot too. They had with some sugar free syrup, but I had mine with just a tiny bit of spray margarine. Thanks for sharing such a wonderful recipe.

[OldManSkinny]

Originally Posted by determined4000

any idea on the ratios for the marinade

Here's what I do. Get a bowl, one with a lid, that will hold all the meat I want to marinade. Fill it about 1/5 full of my main liquids (choose one or two of the acids--vinegar, apple cider vinegar, lemon juice, lime juice, orange juice, grape juice), then add the spices and herbs (choose what will match your liquid for the "personality" you want like sweet, BBQ, oriental, Italian, etc.--garlic, onion, pepper, chili powder, hickory smoke flavor, ginger, curry, oregano, thyme, mustard, etc.) Use amounts that will be strong enough to taste but not so strong that you won't taste the meat. Stir it up. Add the meat and be sure that all sides get marinade on them. Cover and refrigerate several hours. Every now and then give the container a shake or stir the contents around so that you're sure all the meat is getting marinated.

Grill (don't over cook it!) or sear in a pan. Baste with more marinade during cooking, and salt it after it's brown on both sides (the salt will draw out the moisture in the meat, so save it for last).

[OldManSkinny]

Making good nutrition fit into a busy daily schedule can seem impossible sometimes. With extra preparation and thought, though, it can flow like clockwork. For years I did the tight schedule this way:
1) Weekends or on a free evening I would cook and COOK and COOOOOOOK. Hard-boil 3 or 4 dozen eggs; shell them; and store them in serving-size?how many whites/yolks you need for a protein portion. Grill a big package of chicken breasts and freeze them in baggies in portion size. Cook a week?s worth of brown rice and freeze it in baggies in portion size. Same with yams. I?d even do servings of pinto beans and cornmeal polenta for variety. Cut up veggies?carrot sticks, broccoli (don?t throw away the stems! Peal them like carrots and slice into sticks), cabbage wedges. Put them in serving-size bags in the fridge.
2) Stash at work or in your car?protein powder, cans of tuna and green beans, a blender if you can, and any other carb/protein possibilities for afternoon snacks.
3) Shop?have fruit, veggies, whole-grain bread, etc. on hand.
4) Before bed each night, get your gym bag ready and your clothes you?ll put on after the workout. Put protein powder in a shaker bottle along with whatever else would complete the shake?powdered skim milk, ground flax, oat flour, etc.
5) Wake up and put a piece of whole-grain bread in to toast. Get dressed for the gym or workout. Get a meal?s worth of food out of the freezer/refrigerator?chicken (or other protein), a bag of veggies, a serving of carb (rice, yams, etc.) and toss it all in a cooler or lunch pail. Grab a container of your hard-boiled eggs, the toast, and a piece of fruit. Take your pre-workout supps (maybe with juice?depends on your goals) and head to the gym.
6) Workout, take post-workout supps, shower, and dress for work
7) Back in the car driving to work, eat the fruit, toast and eggs
8) Mid-morning, 2 ? or 3 hours later, take the shaker bottle to the drinking fountain and guzzle the shake.
9) Lunch, 2 ? or 3 hours after the shake?dig in to your cooler. Microwave the chicken, carb, veggie (or eat it cold).
10) Mid-afternoon, dig into your stash for another shake or small meal.
11) Then you?re home and back in control.
12) The stash at work or in your car or office will be your insurance that you?ll NEVER be caught without a nutritious meal. If all else fails, buy a carton of fat free cottage cheese and a piece of fruit at the local grocery store?NO FAST FOOD.
13) Business dinners?order grilled salmon and steamed veggies and be specific about no fat.

It worked for me. It will work for anybody. Be creative. Remember that the secret is advanced planning and preparation.

[OldManSkinny]

A few basic premises upon which I base my eating and nutrition as a bodybuilder:
* Healthy food can taste good, look good, be inexpensive, and be easy to prepare.
* Good, beautiful, inexpensive food makes me happy and brings me joy.
* Food that tastes good is not always healthy
* Eating should be one of life's pleasures and does not need to take a back seat to reaching any fitness goal.
* A nutrition plan should be indefinitely sustainable. Nothing should be mandated that could not be done forever, nor should a nutrition plan put one's body or sanity in jeopardy.

A few axioms that I follow in deciding what, when, and how much to eat. They are stated simply rather than using complex scientific terms:
* Protein gives the muscle the building materials it needs to repair itself and to grow, so the amount of protein needs to be abundant for the muscle growth that I'm working toward.
* Metabolic rate should be as high as I can make it go. It is increased by increasing my muscle mass and cardio-vascular capacity.
* My body will store fat when it thinks it's not going to get a steady source of energy.
* A static blood insulin level will assure my body that it is safe to burn the fat. Spikes in the insulin level cause my body to store that extra blood sugar as fat if it's not used quickly.
* If I eat more calories than my body can metabolize, it will store it as fat. If I eat fewer calories than my body needs for my daily activities, my body will need to get energy from stored fat or muscle.
* Macronutrients metabolize at different rates--carbohydrates, fast (the fiber content slowing them down); proteins; more slowly; fats the slowest.
* Whole foods have more nutrients than processed foods.
* Carbs are important as fast energy just before intense activity (cardio session or weight workout) and will also be quickly used right after that activity.
* When my activity level is the lowest (evening and sleeping) I want proteins and fats that will metabolize slowly.

A few rules of thumb:
* To lose body fat, eat 9 to 10 calories daily for each pound of your TARGET body weight. Do this in 15- or 20-pound increments. For example, if I weigh 200 pounds and want to eventually weigh 150, I set my first goal at 180 and eat 1800 calories. This should make me lose weight at 2 to 3 pounds per week. If I lose at a faster rate than that I should up my calories by 300 each day. If I'm losing at a slower rate, then I can drop my calories by 300. When I reach 185 I can set a new goal for 160 and eat 1600 calories (+or- 300). At 165 I drop to 1400 until I reach my goal of 150. It should have taken me 17 to 25 weeks.
* To maintain muscle mass takes 1 gram of protein daily for each pound of body weight. To increase muscle mass it takes from 1.5 to 2 grams of protein per pound.
* Omega 3 and omega 6 fats (olive oil, nuts, fish oil, flax seed, avocados, etc.) aid in muscle growth and general good health. Other fats (animal, dairy?--anything saturated, hydrogenated, or trans-fats) are detrimental to general health and are counterproductive to bodybuilding or weight loss.
* In any given meal I never let the amount of carb be greater than the amount of protein (in weight) and most of the time it's less--much less if I'm trying to lose weight. I try to get in several servings of high-fiber veggies a day. I even supplement with extra fiber (Metamucil--sugar-free).

Please correct me if I'm off base with anything here. I'm always open to learning from you all.

[thepackleader]

Any other good suggestions on protein intake? I do eat my eat whites with one yolk thrown in. Do the tuna thing regularly. Drink about 52grams worth in shakes a day. Just wondering if you have ideas for good foods that have higher protein values? Thanks.

[Turbulence24]

Just reading some of these made my mouth start watering. Definitely some excellent ideas in here. I've always wanted to become something akin to what you are with foods, but besides a cooking class or two I haven't really gotten my hands dirty yet. This has definitely given me some renewed inspiration, not only in the realm of cooking, but also the fact that you're in great shape, even moreso considering your age. Well done sir.

[goskim]

Great posts. I like how you managed to get a nice presentation when your main goal (I'm assuming) was the health aspect! Way to keep it simple with the overall pointers too, great introduction for anyone wanting to ENJOY the food their eating while trying to fit specific dietary goals.

[OldManSkinny]

Thanks for the visit. I've got lots still to post there, so keep an eye out.

[OldManSkinny]

Somebody asked me for suggestions for healthy desserts. First of all--after you eat a good, balanced meal in the ratio of protein/carb/fat that you have set for the meal, there's nothing more you can eat that won't goof it up--NO DESSERT COURSE! If everybody else is doing it, get a big glass of water and put ice in it and some lemon juice and a packet of Splenda. Sip on your lemonade and watch them get fat.

Now, here's how I solve the cravings and sweet-tooth, which I definitely have. My rule is to turn dessert into a whole meal--eat it by itself at its own time. Then I can whip up something that is complex carb--cakes, fruits, etc. using more nutritious grains--and then toss in a meal's worth of protein--cottage cheese (makes a great replacement for butter or fat in baked goods, and for whipped cream or cream cheese in other desserts) protein powder (mixed with just a little water it makes a great vanilla or chocolate syrup) or whipped egg whites. Fruit puree can also replace fat in recipes, and olive oil works great if you don't over do it. I also use lots of flavorings--orange, berry, root beer, almond, maple, lemon, lime, cherry, etc.--to get added interest, and toss in nuts for the good fat.

If you've done your baking right, you can sit down to a piece of "cake," a bowl of "pudding," a slice of "cheese cake," or a "sundae" (frozen ff, sugar free yogurt with protein powder chocolate sauce and almonds) and have exactly to ratio you need of your macronutrients. Muffins, cookies, brownies, you name it--I've baked it. And all fit into my healthy nutrition plan.

[OldManSkinny]

I'm sure you all have your favorite flavors and brands of MRPs. There was a time when I did too, but then I was diagnosed as a celiac--I can't eat gluten, so that eliminates wheat, oats, malt, and barley in any form. It's forced me into being more creative. Now I really see myself as LIBERATED because I can create a shake that meets the exact nutritional needs that I have at any given time.

I buy big bags or tubs of vanilla and chocolate whey protein. Then I assess the particular need I have at the time of the meal and adjust the amount of whey, the amount of any carb source I'd blend in or eat along with it, and even chose the fat source and amount. It's not as complicated as you might think. The added advantage is the variety of flavors I can concoct.

So here's the idea:
Protein--the whey protein powder, plus sometimes I toss in egg whites or whole eggs to manipulate the nutrient ratio and flavor. The raw eggs have never caused me a problem.

Carb--juice (particularly before or just after workouts when I want a quick carb), milk, yogurt, fruit, cooked cereal (makes a thick, smooth shake), or any milled grain. You could use oats or cooked oatmeal. I can't, but I have millet, quinoa, and brown rice flours to choose from.

Fat--egg yolks, fish or olive or flax oil, ground flax seeds, natural peanut butter

Added fiber--psyillium husk, Metamucil--plus the fruit or grains or seeds add more fiber

Flavors--Any extract, flavoring, seasoning, herb or spice that you can imagine: orange, cherry, berry, lemon, lime, etc.; root beer, maple, almond, mint, etc.; cinnimon, nutmeg, cloves, etc.; parsley, thyme, cilantro, etc. (if you want to go savory instead of sweet)

Today I needed a shake that was no-carb, so I had 1 1/2 scoops of vanilla in water with psyllium husk (without the carb I'm concerned about getting plugged up ) maple flavoring and a few drops of almond extract. It was like drinking a nice milk shake made out of maplenut ice cream.

And it really doesn't take more time. I can dump whey protein and a scoop of my flour and some powdered milk in a shaker bottle and head out for a few hours knowing that all I need to do is find a drinking fountain or tap to add water to the shake to get a good meal.

AND IT'S A LOT CHEAPER!

[OldManSkinny]

Someone asked me recently for more details about the shakes.

The ingredient ratio depends on what macro-nutrient ratio you want from the shake.

Start by figuring the protein--my EAS simple whey protein powder is 21g of protein to the scoop. I usually use 1, 1 1/2, or 2 scoops depending on time of day, current goals, etc. Chocolate is good with peanut butter or orange. Vanilla is more universally flavorful. Protein could also come from raw eggs (3g of protein per white, 4g of protein plus fat from a yolk) or cottage cheese (makes the shake a little grainy and adds substantial carb).

Next figure the carb--sometimes my shakes have NO carb (except the couple of grams in the whey powder). But if I want carb, like after a workout or when I'm bulking, I toss in a piece of fruit (one or a half of a banana, berries, orange) or use fruit juice (4 to 8 oz.--higher GI), or I use grain stuff--oats (before I was diagnose gluten intolerant), cooked cereal, dry bread, etc., 1/2 to 1 cup.; or I use yogurt, 1/4 to 1/2 cup.

If you want it sweet, add Splenda or honey (only if you are in need of a really HIGH GI shake).

Now add fat if you want to--natural peanut butter (1 or 2 tablespoons), milled flax seed, flax oil, olive oil, avocado, etc.

If you are looking for fiber, add 1/2 or 1 tablespoon psylium husk or the commercial fiber supplement Metamucil (sugar-free). Be aware that this will make your shake thicker the longer you let it blend/stand. If the shake is hot, it will thicken up really fast and you can eat it like a warm pudding.

The flavorings are where the fun a variety comes in. If the ingredients are already flavorful enough, your good, but usually I'll add just a couple of drops or a dash of something--flavor extracts like orange, peach, cherry, lime, lemon, almond, mint, etc. can be purchased in the grocery store. Also spices like cinnamon, nutmeg, cloves are great for a sweet shake, or herbs like parsley, thyme, basil, oregano make the shake more meal-like.

If it needs more liquid, use cold or hot (great for chocolate) water, or milk (adds more carb and a little protein).

Add ice if you want it colder/thicker.

[PcH]

Originally Posted by OldManSkinny

Making good nutrition fit into a busy daily schedule can seem impossible sometimes. With extra preparation and thought, though, it can flow like clockwork. For years I did the tight schedule this way:
1) Weekends or on a free evening I would cook and COOK and COOOOOOOK. Hard-boil 3 or 4 dozen eggs; shell them; and store them in serving-size?how many whites/yolks you need for a protein portion. Grill a big package of chicken breasts and freeze them in baggies in portion size. Cook a week?s worth of brown rice and freeze it in baggies in portion size. Same with yams. I?d even do servings of pinto beans and cornmeal polenta for variety. Cut up veggies?carrot sticks, broccoli (don?t throw away the stems! Peal them like carrots and slice into sticks), cabbage wedges. Put them in serving-size bags in the fridge.
2) Stash at work or in your car?protein powder, cans of tuna and green beans, a blender if you can, and any other carb/protein possibilities for afternoon snacks.
3) Shop?have fruit, veggies, whole-grain bread, etc. on hand.
4) Before bed each night, get your gym bag ready and your clothes you?ll put on after the workout. Put protein powder in a shaker bottle along with whatever else would complete the shake?powdered skim milk, ground flax, oat flour, etc.
5) Wake up and put a piece of whole-grain bread in to toast. Get dressed for the gym or workout. Get a meal?s worth of food out of the freezer/refrigerator?chicken (or other protein), a bag of veggies, a serving of carb (rice, yams, etc.) and toss it all in a cooler or lunch pail. Grab a container of your hard-boiled eggs, the toast, and a piece of fruit. Take your pre-workout supps (maybe with juice?depends on your goals) and head to the gym.
6) Workout, take post-workout supps, shower, and dress for work
7) Back in the car driving to work, eat the fruit, toast and eggs
8) Mid-morning, 2 ? or 3 hours later, take the shaker bottle to the drinking fountain and guzzle the shake.
9) Lunch, 2 ? or 3 hours after the shake?dig in to your cooler. Microwave the chicken, carb, veggie (or eat it cold).
10) Mid-afternoon, dig into your stash for another shake or small meal.
11) Then you?re home and back in control.
12) The stash at work or in your car or office will be your insurance that you?ll NEVER be caught without a nutritious meal. If all else fails, buy a carton of fat free cottage cheese and a piece of fruit at the local grocery store?NO FAST FOOD.
13) Business dinners?order grilled salmon and steamed veggies and be specific about no fat.

It worked for me. It will work for anybody. Be creative. Remember that the secret is advanced planning and preparation.

Awesome information. I'm a young professional trying to find that time to cook more!

[kenwoodjens1]

Love your recepeis

[ironjim53113]

what about a mass building diet after my transformation. i was going to go with about 2 grams per pound of protein. carbs on the higher end on weight training days lower on off days. fat on the low end on training days and higher on off days. but every day i cut carbs at a certain point in the day. then just have pro/fat meals rest of the day. also i'm going to go with 21 calories per pound of lbw. my weight training will be only 3 days a week using the dc training method. hopefully i can put on a great deal of mass with this.

[OldManSkinny]

Originally Posted by ironjim53113

what about a mass building diet after my transformation.. . .hopefully i can put on a great deal of mass with this.

That looks like a good plan. Monitor bodyfat. If you are putting on too much you'll want to tweak it some. Also, you may want to do 4 or 5 weight workouts to get the mass, lifting heavy and using lots of compound lifts for large-muscle stimulation.