Monday, June 30, 2014

Black Bean Pasta and Zucchini Lasagna

Like pasta? Like lasagna? Good. Here is a high protein, high fiber recipe that won’t crush your diet, is gluten free, and will really get your glycogen stores back in check on a reefed day. We used low fat mozzarella cheese and low sodium organic tomato sauce for this to make it as clean as possible. After you cook it, you can serve it right away or freeze it for another day and it will be just as good.

What you will need:

2 large zucchini
1tbsp salt
1 lb. ground turkey
1.5 tsp ground black pepper
1 small green bell pepper, diced
1 small red bell pepper, diced
1 small yellow bell pepper, diced
1 jar tomato sauce
1 tbsp chopped oregano
1 (15 oz.) container of low-fat cottage cheese
16 oz. shred mozzarella cheese
1 lb. black bean pasta (found at Costco…it’s amazing)


1. Preheat Oven to 325 degrees. Grease a deep 9 x 13 in. baking pan.
2. Slice zucchini lengthwise into very thin slices and chop peppers into small chunks. Sprinkle slices lightly with salt; cook in oven for 15 min. then set on paper towels to absorb water from vegetables.
3. Bring water to a boil and cook the black bean pasta according to directions on the box. When finished, pour into a strainer.
4. To prepare meat save, cook and stir ground turkey and black pepper in a large skillet over medium heat for 5 min. Cook and stir until meat is no longer pink. Stir in tomato save, basil, and oregano, add a small amount of hot water if sauce is too thick. Bring to a boil; reduce heat and simmer sauce for 20 min, stirring frequently.
5. To assemble lasagna, spread ½ of meat sauce into the bottom of prepared pan. Then layer ½ of the black bean pasta, ½ the zucchini slices and pepper chunks, ½ the cottage cheese, then ½ the mozzarella cheese.
6. Repeat by layering the remaining meat sauce, black bean pasta, zucchini slices, pepper chunks, cottage cheese, and mozzarella. Spread Parmesan cheese evenly over the top; cover with foil.
7. Bake for 1 hour. Remove foil; raise oven temperature to 350 degrees and bake an additional 15 min. Let it stand for 5 minutes before serving.


Thanks to Chef Janine for this recipe. If it were up to me it would be chicken and vegetables all day, every day.

Please visit to purchase your t-shirts if you so desire. ALL proceeds go to the oncology department at Virginia Hospital Center.

Thank you!

- Pat

Monday, June 9, 2014

Top Down Bench Routine

Make this one quick and intense. Don’t go lighter just because you feel tired. Go get a spotter and feel tired when you are done. Yes, I know I need a tan. 


Incline Barbell Bench 4x8
Incline Dumbbell Bench 4x10
Incline Dumbbell Bench (reduce incline by 1-2 slots on bench) 4x10
Flat Barbell Bench 5x6

Incline Dumbbell Flye 12 reps (then drop weight by 50% and do as many as you can)
4 sets

Cable Crossovers 15-20 reps
Svend Press 20 reps (see picture) (See Video )

Enjoy and as always finish up with some sprints!

- Pat

Get your cancer awareness shirts and tanks at it's all the rage this summer season...

Tuesday, May 27, 2014

Memorial Day Shoulder Routine

Summer is here. Time to ramp everything up. Lift heavy and lift to failure on EVERY set. Don’t cheat, don’t give up, just do it.

If you can get to 12 reps easily, increase the weight. If you can get to 10 reps easily, increase the weight. If you can get 10 reps struggling with good form, you are right where you need to be.

Here’s the routine:

Dumbbell Front Raise (palms facing inward) 10 reps (each arm)
Dumbbell Front Raise (palms facing down) 10 reps (each arm)
4 sets

Seated Barbell Press (behind the neck) 12, 10, 8, 6, 4
**Go slow and make sure your form is right**

Seated Dumbbell Arnold Press 4 x 12

Nautilus Machine Military Press 10, 8, 6, 4
**Keep increasing weight**

Cable Lateral Raise 4x12 each arm

SEATED dumbbell raise 12, 12, 10 , 10 (see picture)
**Seated is harder. Less chance of swinging your body to get the weight up**

Cable Upright Row 4x10
**Hold peak position for 2 seconds each rep**

Reverse Flye (machine or dumbbell) 4 x 12

Finish off by doing 10 sets of sprints!
30 second sprint
1 minute rest


- Pat

Sunday, May 11, 2014

Protein Packed Birthday Cake

I had birthday cake yesterday and it wasn't a cheat meal. In fact it was loaded with protein and I now take the leftovers to use as a post workout snack. I ate about 10 servings of it and loved it. This is easy to make, tastes real good (seriously) and I hope my wife makes more of it. 

For more recipes like this, visit and see what else the "Protein Powder Chef" has to offer. 

1 cup drained and cooked black beans
¼ cup agave syrup
1 cup egg whites
½ cup chocolate casein powder
½ cup almond milk
¼ cup cocoa powder
2 tbsp stevia
1 cup of oats

3 tubs of Greek yogurt (plain)
1 8oz. tub of Philadelphia light cream cheese
½ cup vanilla whey protein powder


1. Stir all of the cake ingredients until batter is nice and smooth.
2. Put batter in baking dish then put in the oven at 320 degrees for 35 minutes.
3. Take it out, give it about an hour to cool off.
4. Stir all the frosting ingredients together.
5. Spread on cake to your liking.
6. Enjoy!

Protein Powders we used are….
Nectar’s Chocolate Chunk Whey Protein
BSN’s Syntha 6 Vanilla Protein
365 Brand Chocolate Pea Protein

Enjoy this recipe. It is awesome. If the Greek Yogurt scares you away, just make the cake. It is good all the way around and about 170 calories, 20g of protein, and 17g of carbohydrates per serving. Not bad.

Get ‘Em Checked!

- Pat

Wednesday, April 9, 2014

Squat Torture Rack

Squats, deadlifts, and bench press are the most important moves you can do in the gym. If you use proper form, eat well and often, your strength gains will sky rocket. You will get leaner and your abs will also start to develop without doing a single crunch. Go heavy and go hard.

Here’s the routine:

***You will start very heavy for this so get a good warm up on the exercise bike and stretch. DO NOT use a weight belt. You want your core to go into overdrive and a weight belt will inhibit that.***

1. What is your body weight?
2. Calculate 12.5% of your body weight.
3. Write it down.

This will be as if you weight 200 lbs. just to show the process.

2 sets of 5 reps at 225 lbs. (or 112.5% body weight)
2 x 3 at 250 lbs. (or 150% of body weight)
2 x 1 at 275 lbs. (or 175% of body weight)

***If this is easy for you, just add on more weight! But be careful, next round of squats will have you gasping for air.***

Rest no more than 30 sec. in between sets

10 reps at body weight
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
2 reps
3 reps
4 reps
5 reps
6 reps
7 reps
8 reps
9 reps
10 reps

It is a GIANT ladder set. It is heavy, it is hard. You will be sore but this will get your WHOLE body sore. Squat deep, if you don’t you are wasting your time. Also, get some knee wraps if you are worried about your knees. I use them and will never do heavy squats without them. Your metabolism will be shooting through the roof after this. I wouldn't do any cardio afterwards because that would be overkill. 

Anyway, enjoy.

- Pat

Wednesday, April 2, 2014

Spring Time Bench Routine!

Winter is officially over and it is time to kick things into high gear. With the strength gains you made from the winter, you are going to keep going heavy and add a few more reps to your routine. Bench press, deadlifts, and squats should be staples in any good exercise plan. Here is a pretty crazy chest routine that will get you pumped up and ready for the beach in no time.

Here is routine:

No more than 60 second rest between sets. Minimum of 30 seconds rest.

Incline Dumbbell Bench Press 10 reps
Flat Dumbbell Bench Press 10 reps
5 sets

Flat Barbell Press 4 x 10
***don’t worry if you can’t lift the HEAVY weight here. You are exhausted from the first superset!***

Incline Alternating Dumbbell Bench Press 4 x 10 (each arm)

Flat Dumbbell Bench 3 x 30
***Do 10 reps, hold at bottom to stretch, do 10 more, hold to stretch, do 10 reps***

High Pull Cable Crossovers (see picture) 4x15


It is April and it is testicular cancer awareness month. Get ‘Em Checked and if you feel ANY concerns go see your primary care physician for further evaluation. You’ll feel better, trust me!

Tuesday, March 25, 2014

Over/Under Handed Back Workout

Simply switching the grip and positioning of your hands on the most basic workouts and yield big results. Your body is probably used to doing the same workouts and if that is the case, slight changes will stimulate the muscle in different ways. You will be doing the over hand grip first then will do a whole new round of under hand grip exercises to hit the middle part of the back. Let me know what you think. Yes, those are purple shorts in the photo.

Here’s the routine:

***As usual go as heavy as you can. Rest no longer than 30-45 seconds in between sets***

25 over hand pull ups
25 under hand pull ups

Seated single arm cable row 5x8 (each arm)

Seated close grip T-bar row 5x8

Close grip over hand lat pull down 4x12 (see pic)

Close grip under hand pull down 4x12

That’s it. Seems simply but really pile on the weight and make sure your form is good.

Also, for those of you working to get your pull up game in check try the 50 pull up challenge. You simple do 50 pull ups per day. You can do some in the morning and the rest at night but the goal is to eventually be able to do 50 straight pull ups without any rest. It is a good supplemental workout and also a good standalone workout if you aren’t able to make to the gym a certain day.


Get ‘Em Checked!

- Pat