Get my hard copy book The Muscle Ladder: https://jeffnippard.com/pages/the-muscle-ladder
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Here are two things you might find helpful:
1. My Free Training Program Quiz: https://jeffnippard.com/pages/quiz (figure out which program is best for you)
2. My Nutrition App: http://bit.ly/jeffmacrofactor (Use code Jeff for a FREE 2 week trial)
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In This Video:
0:00 – How To Build Muscle For $10/Day (Meal Prep On A Budget)
7:09 – How To Build Muscle With $10,000/Day
Wallace Wong (Chef)
https://www.instagram.com/w2sixpackchef/
https://www.youtube.com/@w2sixpackchef
Joe Bennett (Hypertrophy Coach)
https://www.instagram.com/hypertrophycoach/
https://www.youtube.com/@HypertrophyCoach
Float Tank In Burlington, Canada
Pro Muscle Lifting Club in Buffalo, NY
https://www.instagram.com/promuscleliftingclub/
References
Creatine
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z
Multi-Ingredient Pre-Workout Supplement vs Caffeine
https://pubmed.ncbi.nlm.nih.gov/35565718/
Fresh vs Frozen Vegetables
https://www.researchgate.net/publication/227635579
Impact of Having a Personal Trainer
https://pmc.ncbi.nlm.nih.gov/articles/PMC10828695/
Active Recovery
https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2018.00403/full
Okayodon Recipe:
Some of the best dishes are the easiest ones and nothing is easier than recipes that are one pan and one bowl. Oyakodon is that and more! It’s a classic Japanese rice dish that is fast to make, comforting and versatile to be used with whatever protein or ingredients you have on hand.
This version uses some staple pantry and kitchen ingredients including chicken, egg and soy sauce.
SERVES 1
Ingredients
• 1 Chicken Breast, boneless, skinless. Thinly sliced (Can use thigh as well)
• 1/4 White Onion, sliced (about 1/4 cup)
• 1 Large Egg, whisked
• 1 stalk Green Onion, thinly sliced
• ½ cup Dashi Broth (can use Hondashi seasoning), can substitute for chicken or vegetable broth.
• 1 tbsp Mirin, Japanese sweet wine (optional)
• 1 tbsp Soy Sauce
• 1 tsp Sugar (Optional Sugar Free Sweetener/Splenda
• 1 tsp Sesame Oil
• 1 cups Japanese Short Grain Rice, cookedOptional
• Toasted Sesame Seeds
Note: Additional soy or sugar may be needed to adjust seasoning
STEPS & INSTRUCTIONS
1. To make your own dashi/sauce: In a bowl, mix dashi, mirin, soy sauce, sesame oil and sugar. Mix until sugar is dissolved. This is going to be the dashi sauce.
2. In a small frying pan add your dashi with the onions and bring to a boil over high heat.
3. Then add in your chicken making sure it is in an even layer. Cover with a lid, bring to a boil. and cook for roughly 2-3 minutes or until the chicken is no longer pink and the onions are soft and tender.
4. Remove the lid, there should still be some liquid in the pan. Slowly drizzle in your beaten egg.
5. Turn the heat to low-medium, cover with the lid and cook to your desired egg liking. Traditionally the egg is cooked to a more runnier silkier consistency.
Assembly: Serve over a bowl of rice and top with sliced green onions and sesame seeds.
Thanks for this, Wallace! Make sure you follow him for more macro-friendly recipes: https://www.instagram.com/w2sixpackchef/
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Written by Jeff Nippard
Filmed by Cam Cline/Meraki Films https://www.instagram.com/cameronncline/
Edited by Rickie Ho, Sam Ding & Jeff Nippard (https://twitter.com/coldgamerick)
Graphics by Sam Ding, Rickie Ho & Jeff Nippard
Music Arranged by Jeff Nippard
Music sourced from Epidemic Sound
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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 17 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.