Hi everyone, I just wanted to update you on my progress.
I’ve been working out at home for the past two months. I started with a basic bodyweight routine but later invested in a set of Ativafit adjustable dumbbells and a jump rope. I’ve been doing full-body workouts three times a week and added an extra day for ab exercises, aiming to build six-pack abs in six months. I might extend my timeline, as it’s turning out to be more challenging than I expected
But I’m thrilled with the progress so far! I’ve lost 5 pounds of fat, and my stomach is flatter. My endurance and agility have improved significantly, and I’m feeling more confident and energized than ever. Moving forward, I’ll be paying closer attention to my diet and increasing my protein intake. Fingers crossed for those six-packs!
By the way, if anyone has any great chicken breast recipes, I’d love to hear them!
I think of this more as my “chicken breast protocol” rather than a strict recipe, as it’s a general approach that you can adapt in various ways.
1.) Start by butterflying the chicken breast. Place it under plastic wrap and pound it with a meat mallet or pan to even out the thickness. This helps it cook more evenly and quickly, which helps retain moisture. It also makes the chicken look larger, tricking your brain into feeling like you’re eating more.
2.) Prepare a quick marinade using [your choice of oil (I prefer olive or avocado oil)] + [your choice of acid (lemon juice, lime juice, red wine vinegar, etc.)] + [your choice of herb/spice blend (Italian seasoning, taco seasoning, chili powder, etc.)]. I typically use 1 Tbsp olive oil, juice of 1 lime, and Southwest seasoning to taste. Add salt and pepper if they’re not included in your seasoning blend. Let it marinate for about 10-15 minutes while you prep the rest of your meal.
3.) Grill or sauté the chicken for about 3-5 minutes on each side over medium-high heat.
This process takes about 15-20 minutes in total and can be scaled up depending on how much you’re meal prepping. The combinations are virtually endless, depending on how creative you want to get with the fat, acid, and spice blend.
My personal favorite is olive oil, lime juice, and Southwestern seasoning. When flipping the chicken in the pan, I add some salsa on top and a sprinkle of Mexican cheese blend, then place it under the broiler for a few minutes to melt the cheese.
I’m currently obsessed with this recipe: Braised Chicken Thighs with Leeks. It’s fresh and perfect for spring. While the recipe uses bone-in chicken thighs, I usually opt for boneless, skinless thighs, but you could easily substitute chicken breasts.
Here’s a simplified version:
Season the chicken breasts with salt and pepper. Cook them in a small amount of oil in a braiser or large pan on medium heat. Cook for about 9 minutes on one side and 5 minutes on the other. (Adjust as needed to prevent drying out.) Cook in batches if necessary. Set the chicken aside.
In the same pan, add 2 leeks (halved and sliced into moons) and an entire head of garlic (peeled and coarsely chopped). Sauté until they start to wilt.
Pour in 1.5 cups of chicken broth and bring it to a simmer. Add the chicken back in, along with 2 halved lemons.
Transfer to a preheated oven at 205°C (400°F) for about 20-30 minutes. You might need less time for breasts.
After baking, you can squeeze some of the lemon juice into the broth to taste, but start with a little and adjust as you go.
Serve it over rice, mashed potatoes, or with crusty bread (my favorite).
