Fat Slaughter workout

TODAY'S WORKOUT: FAT SLAUGHTER WORKOUT

This workout is made up of just 4 exercises and you will repeat each exercise 6 times in a row at intervals of 30 seconds of maximum effort followed by 15 seconds of rest. 15 seconds will give you just enough time to write down the reps and maybe grab a sip of water. Push hard and try to complete as many reps possible while keeping good form.

TOUCH THE WALL SQUAT

SUMO PUSH UP

1. TOUCH THE WALL SQUATS: 19/17/18/20/20/16
2. SUMO PUSH UPS: 11/10/8/8/8/8
3. JUMP LUNGES: 22/19/16/20/18/19
4. REVERSE PUSH UP: 13/17/15/15/15/15

DIET:


6:00: Egg quesadilla
9:00: Lemon apple poppyseed baked oatmeal and protein shake
12:00: 1 protein pumpkin muffins, 1 cup green beans
3:00:  Double broccoli quinoa
6:00: Publix sub on pumpernickel bread
9:00:1/2 cup vanilla protein drink

EGG QUESADILLA 

zest of one small lemon
a generous dollop of creme fraiche, sour cream or Greek yogurt
fine grain sea salt
2 heaping tablespoons capers
small splash of olive oil
1 small egg
1 corn tortilla, room temperature
a bit of freshly shaved Parmesan
chopped fresh chives or marjoram

Directions:


Whisk the lemon zest, yogurt, and a pinch of salt together in a small bowl. Set aside.


Now, take the capers, rinse them, pat them dry with a paper towel, and pan fry them over medium-high heat in a small splash of oil until browned and crinkly. Remove from pan and set aside. The should get a bit crunchy as they cool.


Beat the egg and a pinch of salt in a small bowl. Beat the egg really well, so it's uniform in color.


In your smallest skillet, over medium heat, add a tiny splash of oil. Let it heat, then add the egg to the pan let it set for just 10-15 seconds. Place the corn tortilla on top of the egg, the top of the egg should still be a bit runny, so it should attach itself to the tortilla as it sets. When you feel like the egg has set enough not to run, flip everything. Sprinkle with Parmesan, and some of the fresh herbs if you like. Cook until the cheese is melted and the tortilla is nicely browned.


Fold the tortilla in half, top with the yogurt, the capers and more herbs.


Serves 1.
Prep time: 2 min - Cook time: 3 min
DOUBLE BROCCOLI QUINOA

1/4 cup dry quinoa*
2 cups raw broccoli, cut into small florets and stems
2 medium garlic cloves
6 sliced almonds, toasted
1 tablespoon freshly grated Parmesan
2 big pinches salt
1 tablespoons fresh lemon juice
1 tablespoon olive oil
2 tbs milk
Optional toppings: slivered basil, olive oil, sliced avocado
crumbled feta or goat cheese

Directions:


Heat the quinoa and set aside.
Now barely cook the broccoli by steaming. Add a big pinch of salt to the broccoli after steamed. Set aside.


To make the broccoli pesto puree two cups of the cooked broccoli, the garlic, 2 almonds, salt, and lemon juice in a food processor. Drizzle in the olive oil and milk and pulse until smooth.


Just before serving, toss the quinoa and remaining broccoli florets with about 1/2 of the broccoli pesto. Taste and adjust if needed, you might want to add more of the pest a bit at a time, or you might want a bit more salt or an added squeeze of lemon juice. Turn out onto a serving platter and top with the remaining almonds, sliced avocado, basil, and Parmesan cheese


Serves 4 - 6.


*To cook quinoa: rinse 1/4 cup of quinoa in a fine-meshed strainer. In a medium saucepan heat the quinoa, two cups of water (or broth if you like), and a few big pinches of salt until boiling. Reduce heat and simmer until water is absorbed and quinoa fluffs up, about 15 minutes. Quinoa is done when you can see the curlique in each grain, and it is tender with a bit of pop to each bite. Drain any extra water and set aside.


**To make the red chile oil: You'll need 1/2 cup extra-virgin olive oil and 1 1/2 teaspoons crushed red pepper flakes. If you can, make the chile oil a day or so ahead of time by heating the olive oil in a small saucepan for a couple minutes - until it is about as hot as you would need it to saute some onions, but not so hot that it smokes or smells acrid or burned. Turn off the heat and stir in the crushed red pepper flakes. Set aside and let cool, then store in refrigerator. Bring to room temp again before using.

Prep time: 10 min - Cook time: 10 min