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PUREE MEALS 4 PURE MUSCLE
How 2 B Ruthlessly Efficient at Devouring Huge Amounts of Food 4 Maximum Growth
We’ve all been here before - It’s near the midnight hour and I’m trying to choke down yet another plate heaping of washed ground beef, ff cottage cheese, asparagus and olive oil so that I can get in my 8th meal of day. I’m in the midst of DC Training so I MUST get this food down so I can pack on another 20 pounds the muscle I must have so I can dominate at my next comp. But it's gotten tired, no, downright disgusting, to eat so much of the same old bland shit day in and day out.
There must be a better way!
Fortunately, there is. Pureeing meals can make life much easier 4 a bodybuilder to pack in more meals 4 more mass.
Granted, most of us have thought about doing this trick before. And some have even tried it, but gave up b/c the results were, shall we say, less than appetizing. Granted, most pureed meals don't taste that good, but then again if made right they don't taste all that bad.
Here are some advantages of Pureeing Ur Meals:
1. Pureeing Speeds Digestion.
The particle size of the pureed food is much smaller than what ur teeth can chew. And the smaller particle size, the surface to volume ratio of pureed food is much greater, thereby creating far more surface 4 ur digestive enzymes to attack the food . This means u digest the food much faster. A solid meal that would normally take a full 3+ hours to digest is digested in about 2. That means that ur body can assimilate more food in a 24-hour period. Of course u can slow down digestion by using a slow release protein like casein or a good fat like flax oil. On top of that pureeing meals will reduce indigestion too.
2. Pureeing Greatly Maximizes the Amount of Food and Protein U can Consume.
B/c u can digest meals faster, u can eat more often and so u can pack in a lot more food to meet ur daily quota of protein and calories.
3. Pureeing Saves Lots of Meal Prep Time.
Another huge plus. Pureeing meals can save time in preparation b/c u don't need 2 b so careful in fixin up a fancy meal. But the biggest time saving comes by greatly reducing the amount of time it takes to CHEW the meal.
4. Pureeing Saves Lots of Time Chewing Ur Meals.
Now, I tend to chew slow, real slow. Pureeing is a godsend for a bodybuilder who has a hard time squeezing all his meals in a busy workday. U can even ur puree meal(s) at home and bring them into work to slam down in seconds. Altogether I save more than 1 hour a day in time preparing and eating my meals. That’s a lot of time!
5. Pureeing Means U Don't Need to be a Great Cook.
U can use whatever ingredients u want and they can be cooked in any which way b/c it really doesn't matter. There’s no need to cook things to perfection or season them just right. I tend to overcook things, especially chicken breast, and they turn out tough and dry. But after pureeing dem breasts, it doesn’t matter a bit.
6. Pureeing Reduces the Need for Condiments.
B/c ur meal is pureed, u need little or no condiments to make the food palatable. Since many condiment like catsup, mayonnaise, margarine, etc r hi in salt, sugar and/or unwanted fat, this method eliminates these ingredients that can mess up one's diet especially while cutting.
7. Pureeing Makes it Easier to Adjust Ur Diet.
Iv found this 2 b a particularly useful advantage whether I‘m bulkin or cuttin. U see, when I’m in the grove of consuming most of my meals in liquid form, I don’t notice as much a change in the composition of the shakes. If I need to up my protein or lower my carb intake, I do so with purees much more easily than if I was on a mostly solid diet. I suppose that it’s b/c eating is a behavior that is governed by very strong primal instincts to maintain an eatin pattern that has allowed an individual to survive to this point. The brain hates big changes in eatin patterns and will rebel against them with often insatiable cravings to cheat. Now if ur on a liquid diet already and have become used to it, the brain is tricked into thinking that everything is status quo and A-OK b/c it sees its body is still getting in the shakes as usual, even tho their composition has changed. Remember, keep ur brain happy whenever possible.
8. U can eat even when u don't have an appetite.
Pureeing ur meals is perfect for a person who has no appetite due to the use of appetite suppressants used for cutting or while using orals.
Now, before u go crazy pureeing ur brains out (btw, brains puree rather well ya know), here’s a few tips for doing it right:
1. Make It Cold!
U always want to make ur pureed meal cold. The cold temperature really dampens the strange flavors that pureed food can have. And keeping it cool reduces the gang reflex, something u really, really don’t want to kick in when downing ur shake. Throwing in some ice into the mix and using pre-cooled ingredients whenever possible fit’s the bill.
2. Make it Sweet . . . and Sour!
The sweet-sour flavor combination is one of the most appealing of the gustatory sensations. Giving ur pureed shake a strong sweet-sour taste will greatly improve its palatability. This is why the famed Tuna and Orange Juice Shake works so well. My favorite drink to use is one of those clear, sugar-free, fruit-flavored sodas. My good friend Iron Serenity likes using diet cola or ginger ale, both of which have potent anti-nausea qualities thus making them perfect for purees.
3. Make It Smooth!
Trying to swallow lumps makes you gag. So puree your meal at least a few minutes to make it as smooth as possible.
4. Add Just the Right Amount of Liquid.
U will need to experiment with this. U need the puree to be fluid enough to allow ur blender to do its job yet not so watery as to make it unappetizing to drink.
5. Precook ur Meats.
This saves a huge amount of prep time. I cook up some ground beef, drain and wash the fat away with hot water several times ala DC Training. I then freeze it up and keep it in a ziplock bag, ready for a puree anytime. By doing so, I can transfer 70g of protein and other goodies from the frig into my belly (that is, if a bodybuilder can have a belly! lol) in less than 3 minutes, including wash up. How’s that for ruthless efficiency!
6. Don’t forget the fruits and veggies.
Throwing in some fruits and/or veggies adds essential vitamins, minerals, phytonutrients and fiber.
7. Add Eggs Last.Iv found that eggs, whether they’re cooked or not, are problematic when tossed into the blender. They tend to foam up and capture a lot of air, thus greatly increasing the volume of the puree that u need to get down. Iron Serenity likes to add the eggs last after turning down the blender to it’s slowest speed to minimize making meringue.
8. Master the Art of Chugging.
Ideally u want to slam down a pureed shake so that the mixture moves past ur taste buds so fast that u have little time to dwell on the taste. And the only way to do that is to chug it. Now, most of us have mastered this art in our beer-guzzlin teen years, but just in case some bros aren’t pros at it, here’s how. First make sure ur stomach is empty to make room for the most volume of shake. Now, as u start to drink, make sure u mouth is wide open - Don’t try to sip it down between tight lips, it won’t work. Next, as u swallow move ur jaw up and down, opening and closing ur mouth. This creates big peristaltic waves which transport huge amounts down the ol’ trap. And as u drink more and more, allow ur belly to distend with each gulp. Fear not, ur stomach will empty out pretty quickly and ur belly will go back into place.
9. Start Out Small then Move Up.
I would recommend that u start out with a shake about a pint in volume, then after uv mastered chugging, gradually increase the volume. You will be amazed how much u can get down with practice. I can guzzle nearly a quart and half now.
Here’s Some Recipes
I’ve listed below some general recipes that I most commonly use. Feel free to mix and match ingredients and to tweak them and add this and that to make them suit ur needs. Throw in some glutamine, bcaa’s, Phil’s liquid beef aminos, oatmeal, psyllium fiber etc. etc. etc. if u want. You will notice that these recipes are hi protein, hi in good fats and lo carbs with some veggies and fiber.
1. Chicken, Broccoli and Olive Oil Puree
The staple of my pureed diet, I use this recipe the most.
6 Chicken Tenders (about 9 oz.), microwaved, rinsed
12 oz. Raspberry-flavored Sugar-free Soda
Ice cubes to bring up the volume to 16 oz.
1 cup. Raw Broccoli, cut up
7 Baby Carrots
2 Tbsp. Olive Oil
Microwave the chicken. While the chicken is cooking, put the soda and ice cubes into the blender and place its lid on top to prevent splashing, start the blender then removed the lid. Then drop the pieces of broccoli one by one into the blender followed by the carrots, puree for 2 minutes. Once the chicken is done, removed it from the microwave and rinse it under cold water to remove the heat. Then drop them piece by piece into the blender, puree for 2 minutes. Pour in the olive oil and add some more water to keep the mixture flowing. Slam it down immediately.
543 calories
57g protein
31g fat
11g net carbs
3g fiber
2. Tilapia, Whey, Greens and Lemonade Puree
I use extra strong lemonade mix to mask the flavor of the fish.
1, 7oz. Tilapia filet
12 oz. Crystal Lite Lemonade, xtra strong
Ice cubes to bring up the volume to 16 oz.
2 cups. of Salad Greens
1 scoop Vanilla Whey Protein
2 Tbsp. Flaxseed Oil
While ur microwaving the fish, put the crystal lite and ice cubes into the blender and cover with the lid, start blender. Then drop greens bunch after bunch into the blender, puree for 2 minutes. Once the fish is cook, rinse it under cold water. Then break it up and drop the pieces into the blender, puree for 2 minutes. Pour in the whey protein, flaxseed oil and add cold water if needed.
529 calories
62g protein
29g fat
5g net carbs
2g fiber
3. Ground Beef, Cottage Cheese, Asparagus and Salsa Puree
Loaded with slow-release protein, this is my favorite bedtime meal.
16 oz. Diet Ginger Ale, NO ICE
1 ½ cups Cooked, rinsed, frozen Ground Beef
7 oz. (½ can) Canned Asparagus
¾ cup FF Cottage Cheese
2 tbsp. Salsa
2 Tbsp. Olive Oil
Pour the ginger ale into the blender, cover and start the blender. If u add ice, the whole thing will freeze up and turn into a giant snow cone once u add the frozen ground beef. Pour in the frozen ground beef, followed by the asparagus, cottage cheese, salsa and olive oil. Add cold water if needed.
605 calories
69g protein
32g fat
7g net carbs
3g fiber
4. The Mini Puree
Great for supplementing a solid meal (like a cheat meal) that doesn’t have enough protein to feed ur muscles. Just halve all the ingredients for one of the recipes above. I would recommend u drink ur pureed shake BEFORE the solid food or else u will probably eat too much so that u can’t drink ur mini puree.
That does it. Of course, feel free to experiment with ur own concoctions to max out the muscle. Now, I don’t expect that u will suddenly stop eating all solid food and consume nothing but a purely liquid diet of nothing but pureed meals. But then again, don’t be surprised if u find that u luv pureeing meals so much that in ur quest for that 20 more pounds of muscle u will soon be “eating“ most of ur meals this way.
EAT BIG 2 GET BIG!
Pain
How 2 B Ruthlessly Efficient at Devouring Huge Amounts of Food 4 Maximum Growth
We’ve all been here before - It’s near the midnight hour and I’m trying to choke down yet another plate heaping of washed ground beef, ff cottage cheese, asparagus and olive oil so that I can get in my 8th meal of day. I’m in the midst of DC Training so I MUST get this food down so I can pack on another 20 pounds the muscle I must have so I can dominate at my next comp. But it's gotten tired, no, downright disgusting, to eat so much of the same old bland shit day in and day out.
There must be a better way!Fortunately, there is. Pureeing meals can make life much easier 4 a bodybuilder to pack in more meals 4 more mass.
Granted, most of us have thought about doing this trick before. And some have even tried it, but gave up b/c the results were, shall we say, less than appetizing. Granted, most pureed meals don't taste that good, but then again if made right they don't taste all that bad.
Here are some advantages of Pureeing Ur Meals:
1. Pureeing Speeds Digestion.
The particle size of the pureed food is much smaller than what ur teeth can chew. And the smaller particle size, the surface to volume ratio of pureed food is much greater, thereby creating far more surface 4 ur digestive enzymes to attack the food . This means u digest the food much faster. A solid meal that would normally take a full 3+ hours to digest is digested in about 2. That means that ur body can assimilate more food in a 24-hour period. Of course u can slow down digestion by using a slow release protein like casein or a good fat like flax oil. On top of that pureeing meals will reduce indigestion too.
2. Pureeing Greatly Maximizes the Amount of Food and Protein U can Consume.
B/c u can digest meals faster, u can eat more often and so u can pack in a lot more food to meet ur daily quota of protein and calories.
3. Pureeing Saves Lots of Meal Prep Time.
Another huge plus. Pureeing meals can save time in preparation b/c u don't need 2 b so careful in fixin up a fancy meal. But the biggest time saving comes by greatly reducing the amount of time it takes to CHEW the meal.
4. Pureeing Saves Lots of Time Chewing Ur Meals.
Now, I tend to chew slow, real slow. Pureeing is a godsend for a bodybuilder who has a hard time squeezing all his meals in a busy workday. U can even ur puree meal(s) at home and bring them into work to slam down in seconds. Altogether I save more than 1 hour a day in time preparing and eating my meals. That’s a lot of time!
5. Pureeing Means U Don't Need to be a Great Cook.
U can use whatever ingredients u want and they can be cooked in any which way b/c it really doesn't matter. There’s no need to cook things to perfection or season them just right. I tend to overcook things, especially chicken breast, and they turn out tough and dry. But after pureeing dem breasts, it doesn’t matter a bit.
6. Pureeing Reduces the Need for Condiments.
B/c ur meal is pureed, u need little or no condiments to make the food palatable. Since many condiment like catsup, mayonnaise, margarine, etc r hi in salt, sugar and/or unwanted fat, this method eliminates these ingredients that can mess up one's diet especially while cutting.
7. Pureeing Makes it Easier to Adjust Ur Diet.
Iv found this 2 b a particularly useful advantage whether I‘m bulkin or cuttin. U see, when I’m in the grove of consuming most of my meals in liquid form, I don’t notice as much a change in the composition of the shakes. If I need to up my protein or lower my carb intake, I do so with purees much more easily than if I was on a mostly solid diet. I suppose that it’s b/c eating is a behavior that is governed by very strong primal instincts to maintain an eatin pattern that has allowed an individual to survive to this point. The brain hates big changes in eatin patterns and will rebel against them with often insatiable cravings to cheat. Now if ur on a liquid diet already and have become used to it, the brain is tricked into thinking that everything is status quo and A-OK b/c it sees its body is still getting in the shakes as usual, even tho their composition has changed. Remember, keep ur brain happy whenever possible.
8. U can eat even when u don't have an appetite.
Pureeing ur meals is perfect for a person who has no appetite due to the use of appetite suppressants used for cutting or while using orals.
Now, before u go crazy pureeing ur brains out (btw, brains puree rather well ya know), here’s a few tips for doing it right:
1. Make It Cold!
U always want to make ur pureed meal cold. The cold temperature really dampens the strange flavors that pureed food can have. And keeping it cool reduces the gang reflex, something u really, really don’t want to kick in when downing ur shake. Throwing in some ice into the mix and using pre-cooled ingredients whenever possible fit’s the bill.
2. Make it Sweet . . . and Sour!
The sweet-sour flavor combination is one of the most appealing of the gustatory sensations. Giving ur pureed shake a strong sweet-sour taste will greatly improve its palatability. This is why the famed Tuna and Orange Juice Shake works so well. My favorite drink to use is one of those clear, sugar-free, fruit-flavored sodas. My good friend Iron Serenity likes using diet cola or ginger ale, both of which have potent anti-nausea qualities thus making them perfect for purees.
3. Make It Smooth!
Trying to swallow lumps makes you gag. So puree your meal at least a few minutes to make it as smooth as possible.
4. Add Just the Right Amount of Liquid.
U will need to experiment with this. U need the puree to be fluid enough to allow ur blender to do its job yet not so watery as to make it unappetizing to drink.
5. Precook ur Meats.
This saves a huge amount of prep time. I cook up some ground beef, drain and wash the fat away with hot water several times ala DC Training. I then freeze it up and keep it in a ziplock bag, ready for a puree anytime. By doing so, I can transfer 70g of protein and other goodies from the frig into my belly (that is, if a bodybuilder can have a belly! lol) in less than 3 minutes, including wash up. How’s that for ruthless efficiency!
6. Don’t forget the fruits and veggies.
Throwing in some fruits and/or veggies adds essential vitamins, minerals, phytonutrients and fiber.
7. Add Eggs Last.Iv found that eggs, whether they’re cooked or not, are problematic when tossed into the blender. They tend to foam up and capture a lot of air, thus greatly increasing the volume of the puree that u need to get down. Iron Serenity likes to add the eggs last after turning down the blender to it’s slowest speed to minimize making meringue.
8. Master the Art of Chugging.
Ideally u want to slam down a pureed shake so that the mixture moves past ur taste buds so fast that u have little time to dwell on the taste. And the only way to do that is to chug it. Now, most of us have mastered this art in our beer-guzzlin teen years, but just in case some bros aren’t pros at it, here’s how. First make sure ur stomach is empty to make room for the most volume of shake. Now, as u start to drink, make sure u mouth is wide open - Don’t try to sip it down between tight lips, it won’t work. Next, as u swallow move ur jaw up and down, opening and closing ur mouth. This creates big peristaltic waves which transport huge amounts down the ol’ trap. And as u drink more and more, allow ur belly to distend with each gulp. Fear not, ur stomach will empty out pretty quickly and ur belly will go back into place.
9. Start Out Small then Move Up.
I would recommend that u start out with a shake about a pint in volume, then after uv mastered chugging, gradually increase the volume. You will be amazed how much u can get down with practice. I can guzzle nearly a quart and half now.
Here’s Some Recipes
I’ve listed below some general recipes that I most commonly use. Feel free to mix and match ingredients and to tweak them and add this and that to make them suit ur needs. Throw in some glutamine, bcaa’s, Phil’s liquid beef aminos, oatmeal, psyllium fiber etc. etc. etc. if u want. You will notice that these recipes are hi protein, hi in good fats and lo carbs with some veggies and fiber.
1. Chicken, Broccoli and Olive Oil Puree
The staple of my pureed diet, I use this recipe the most.
6 Chicken Tenders (about 9 oz.), microwaved, rinsed
12 oz. Raspberry-flavored Sugar-free Soda
Ice cubes to bring up the volume to 16 oz.
1 cup. Raw Broccoli, cut up
7 Baby Carrots
2 Tbsp. Olive Oil
Microwave the chicken. While the chicken is cooking, put the soda and ice cubes into the blender and place its lid on top to prevent splashing, start the blender then removed the lid. Then drop the pieces of broccoli one by one into the blender followed by the carrots, puree for 2 minutes. Once the chicken is done, removed it from the microwave and rinse it under cold water to remove the heat. Then drop them piece by piece into the blender, puree for 2 minutes. Pour in the olive oil and add some more water to keep the mixture flowing. Slam it down immediately.
543 calories
57g protein
31g fat
11g net carbs
3g fiber
2. Tilapia, Whey, Greens and Lemonade Puree
I use extra strong lemonade mix to mask the flavor of the fish.
1, 7oz. Tilapia filet
12 oz. Crystal Lite Lemonade, xtra strong
Ice cubes to bring up the volume to 16 oz.
2 cups. of Salad Greens
1 scoop Vanilla Whey Protein
2 Tbsp. Flaxseed Oil
While ur microwaving the fish, put the crystal lite and ice cubes into the blender and cover with the lid, start blender. Then drop greens bunch after bunch into the blender, puree for 2 minutes. Once the fish is cook, rinse it under cold water. Then break it up and drop the pieces into the blender, puree for 2 minutes. Pour in the whey protein, flaxseed oil and add cold water if needed.
529 calories
62g protein
29g fat
5g net carbs
2g fiber
3. Ground Beef, Cottage Cheese, Asparagus and Salsa Puree
Loaded with slow-release protein, this is my favorite bedtime meal.
16 oz. Diet Ginger Ale, NO ICE
1 ½ cups Cooked, rinsed, frozen Ground Beef
7 oz. (½ can) Canned Asparagus
¾ cup FF Cottage Cheese
2 tbsp. Salsa
2 Tbsp. Olive Oil
Pour the ginger ale into the blender, cover and start the blender. If u add ice, the whole thing will freeze up and turn into a giant snow cone once u add the frozen ground beef. Pour in the frozen ground beef, followed by the asparagus, cottage cheese, salsa and olive oil. Add cold water if needed.
605 calories
69g protein
32g fat
7g net carbs
3g fiber
4. The Mini Puree
Great for supplementing a solid meal (like a cheat meal) that doesn’t have enough protein to feed ur muscles. Just halve all the ingredients for one of the recipes above. I would recommend u drink ur pureed shake BEFORE the solid food or else u will probably eat too much so that u can’t drink ur mini puree.
That does it. Of course, feel free to experiment with ur own concoctions to max out the muscle. Now, I don’t expect that u will suddenly stop eating all solid food and consume nothing but a purely liquid diet of nothing but pureed meals. But then again, don’t be surprised if u find that u luv pureeing meals so much that in ur quest for that 20 more pounds of muscle u will soon be “eating“ most of ur meals this way.
EAT BIG 2 GET BIG!
Pain
Last edited:
