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The Muscle Building, Fat Shredding Taco

Like I said previously, it’s not only important to eat right but also to exercise quite a bit, if you are planning to lose weight or simply lead a fit lifestyle.  However, more importantly, it is crucial to eat the right things, at the right time. Remember, if you strip away the fancy words and recipes, food is a necessary sustenance that keeps us alive. All the flavourings, additives and cooking techniques are all really there to make the process more enjoyable.

This is something that you should never forget; eating is about giving your body what it needs. Let me clear something up first though, before you start thinking I’m the anti-foodie, I LOVE COTTON CANDY: It’s the most useless type of food, it does absolutely nothing for you, there are no nutrients, but I want to start a relationship with it. The only reason I’m talking about feeding your body what it needs and not what it wants, is just to give you the insight needed to identify, amongst the dishes you love, which ones are the healthiest ones. So if you are really serious about losing weight, then yes you have to be strict. If you are comfortable just the way you are, or you have attained your goals, then go ahead indulge your fried-refried-double-dip-chocolate-chip fantasies.

Basically what you want to do is identify the essential nutrients your body needs to grow and become better, to more effectively complement you weight loss efforts and exercise regime.  Again, it’s all about goals and planning. My exercise regime below (some people were asking for it), is formulated for me to get down to 8-9% body fat, strengthen, tone and extend my endurance.  When you’ve found a type of program that works for you stick with it for 4-5 weeks, then modify it by changing some exercises and making it harder. Your body is like your brain. Your brain was trained in school every year in increasingly difficult subjects to eventually be able to hold tons of knowledge. Your body has to be trained progressively in the same way, always pushing the boundaries. So I plan my exercise programs every 4 weeks and my meals vary greatly depending on what activity I have set for that day. Remember exercising should be part of your day, whether you have to work out earlier for it, squeeze it in instead of lunch or do it late at night. When people say that you need rest days, I do agree with that to a certain extent, but a rest day is only for accomplished sportsmen, for a person thriving to get in shape a rest day means easy cardio (yoga, quick run, rowing…). Lastly, time your workouts, if your sets are supposed to last 1 hour, keep it there, if you take longer, it just means you’re not working hard enough. Lastly, Lastly, if you can still run a km or 2 at the end of your sport session, it just means you haven’t worked hard enough, so run that final lap, or push out that last rep, until you feel your body give up.

Workout Week 5-6-7-8

Monday: Gym A (3 sets of 12 / exercise )  – Paired Sets – 1 hour

  1. Wide Grip Barbell Deadlift
  2. Weighted Pull Ups
  3. Barbell Bench Press
  4. Cable Row
  5. Cable Diagonal Raise
  6. Swiss Ball Dumbbell Lying Tri Extensions – Weighted Dips.
  7. Burpees/Swiss Ball Roll Out
  8. Alternating Swiss Ball Dumbbel Shoulder Press

Tuesday: Plyometrics Program 2h00

Wednesday: Gym B (3 sets of 12 / exercise ) – Paired Sets -1 hour

  1. Dumbell Squat
  2. Weighted Chin Ups
  3. Decline Pushup
  4. Lat Pull down
  5. Face Pull
  6. Single Leg Side Plank /High Knees
  7. Barbell Curl – Cable Hammer Curl
  8. Bent Arm lateral Raise and External Roation (V to W)

Thursday: Gym Core – 3 sets of 12 reps each. – 50 minutes

  1. Reverse Crunch
  2. Kneeling Stability Chop
  3. Plyometric Side Plank
  4. Advanced Kettlebell windmill
  5. Kettlebell figure 8 with a hold
  6. Kettlebell Dead Clean
  7. One arm kettlebell swing to snatch.
  8. Alternate with Insanity superset (3 times): Static Sprints (30 secs), Squat Diamond Jumps (30 secs), Side Jumps (30 secs), Butt Kicks (30 secs), High Knees (30 secs), 1 2 3 runs (30 secs).

Friday: Gym (3 sets of 12 / exercise )  – Paired Sets – Either Work out A or B, depending on which started the week off.

Saturday: Plyometrics Program 2h00

Sunday: Squash (1 hour ++) or Swimming 1.5 Kms + 4 Kms Run. ++(1 hour)

Now that you have a schedule set, calculate what your nutrition needs are.

For my Monday, Wednesday, Thursday, since these are heavy weight work outs, i make sure to plan my meals around High Protein, Low Carbohydrate, Essential Fats, High Fibre: Yogurt, Eggs, Avocados, Lean Meats, Fish, Cottage Cheese, Irish Oats, Cauliflower, and Broccoli…. (You can find lists online). The ingredients help muscles grow, solidify and tone up.

For my Tuesday, Saturday, Sunday, these are high intensity cardio vascular work outs, so i make sure to fuel up with High Carbohydrates (from vegetables, or whole grain options – no rice and white bread and such.), High Protein, Good Essential Fat (something like Salmon is great for protein and fat) and some natural Sugar (Apples, Bananas in the morning).

So each time your workout and your meals, remember, why are your working out, what the goal is and how you can complement it further with your food intake.

Here’s my tasty post or pre work out meal:

Whole Wheat Tortilla Taco with Chopped Veal, Spicy Eggplants and an Avocado Garlic Mash.

Tortilla: (About 6-7 tortillas)

-         2 cups of whole wheat flour

-         1 tsp of baking powder

-         ¼ cup of olive oil

-         1 tsp of salt

-         ½ cup of milk

  1. Mix flour, baking powder, salt and olive oil until mix looks like wet sand.
  2. Slowly add the milk, mix and knead on a floured surface, until an elastic consistency arises. Add the milk little by little, you don’t want it to dry or to wet, so play around with it.
  3. Cover and let stand at least an hour.
  4. Once rested. Knead for a few minutes and form portions (palm sized ball). Place ball between 2 wax paper squares and press until thinned out. (roll it out with a pin if you need to make it thinner, i has to be really thin (think paper – just a tad thicker)). Cook in a hot pan for about 3 mins each side, or until nice and cooked through and colored.

Chopped Veal: (1 portion)

-         150 grams of veal loin trimmed of fat.

-         1 tbsp of soy sauce

-         1 tbsp of rice wine.

-         ½ tbsp of sesame oil

-         Salt and pepper

-         Crush garlic head

-         For the sauce: mix 1 tbsp of fish sauce, juice of 1 lime, 1 birds eye chilli, ½ tsp of honey.

  1. Salt and pepper on the veal, combine everything else and let marinate. The longer the better.
  2. Once ready to cook, fry in a very hot pan until medium rare (watch video for tips).
  3. Toss with sauce.

Spicy Eggplant (2 portions)

-         1 tbsp of soy sauce

-         1 tbsp of rice wine.

-         ½ tbsp of sesame oil

-         Salt and pepper

-         1 chopped garlic

-         2 small Japanese eggplants

-         1 red onion

-         Generous handful of spring onions

-         Red chilli flakes.

  1. Fry everything in a little olive oil (garlic + eggplant + onions + spring onions +  sauces)

Avocado Garlic Mash

-         1 head of garlic

-         ½ avocado.

  1. Take a head of garlic, chop of the tops, run it under cold water, sprinkle with salt and a little olive oil. But in a 200c oven for 15 mins or until soft. Squish out. Mix with ½ mashed avocado. Add salt and pepper.

When assembling, make sure you don’t overload the wrap; you still want to be able to roll it properly. Top off with some chopped coriander, some of the chilies, and some white milk cheese.

Enjoy it!

43 COMMENTS

    1. Ann August 25, 2011 at 1:36 pm

      This looks so good!! :) Full meal. Yum

    Reply
    1. Eliza August 25, 2011 at 2:00 pm

      Love your videos especially the ones on healthy foods. You’ve inspired me to watch what I eat and to start to eat responsibly.They look so good as well!!! Looking forward to the next ones. :)
      P.S. What’s the camera you’re using? It’s really nice.

    Reply
    1. Joshua Relova✔ (@CallMeCoolJosh) August 25, 2011 at 3:52 pm

      Yay! thanks for this bro! (again) it will surely help my routine! lol! Btw! i’ve tried the frozen fruit yogurt and its so good! (sakto lang) but i didn’t use greek yogurt haha sorry! lol!

    Reply
    1. Caroline August 25, 2011 at 9:05 pm

      Sounds like a great food/work out regimen to me…good luck! Though not everything I cook and bake is necessarily healthy, I like the fact that I know exactly what’s going into my body. Most of the time I try to buy organic (even though it can be pretty pricey), but I think it’s worth it. These tacos sound awesome, btw!

    Reply
    1. mariocaracueljr (@cmariojr) August 25, 2011 at 11:55 pm

      this one’s REALLY good recipe! now i know how to make homemade tacos! will definitely try this out! thank you for this!

    Reply
    1. Joice Pangilinan (@iamJCE) August 26, 2011 at 2:37 pm

      i like your blog, because i’m a healthy living person, i love to eat healthy foods your blog really help me. thanks for sharing it with us.

    Reply
    1. Patricia Mercado (@PatiMercado) August 26, 2011 at 2:57 pm

      Hi Kuya Erwan! :) Can I not put a garlic on the Avocado Garlic Mash? Cause I don’t really like the taste of garlic. :) And what type of milk did you use in Whole Wheat Tortilla Taco? THANKS! :)

    Reply
    1. Mimi August 26, 2011 at 5:49 pm

      Hello! Your shots are really nice. What camera do you use? And do you edit your photos? Thanks! :)

    Reply
    1. Kim Gerez August 26, 2011 at 11:37 pm

      This looks so good!! Full meal. Yum..

      and the food looks great too..

    Reply
    1. Nami | Just One Cookbook August 27, 2011 at 7:14 am

      This is my first time vising you and I was browsing around. What a fun website with lots of great photography!!! I enjoyed reading several of your posts and thank you for visiting my blog first (so I can come here!). Now this taco is amazing! I’m so hungry after reading this. By the way…. I want your knife! ;-)

    Reply
      1. Erwan Heussaff September 7, 2011 at 1:00 pm

        thank you, im glad you enjoyed it! i know the knife is something of an addiction of mine. i use it to slice shallots eventhough i know a pairing knife would be better.

      Reply
    1. Angie@Angiesrecipes August 27, 2011 at 11:58 am

      Love wholewheat tacos..actually I could enjoy them without any filling ;-)

    Reply
    1. Charles August 27, 2011 at 6:10 pm

      Great looking meal Erwan – agree with Nami, I really like your knife. I used to have a similar one but with a metal handle (one-piece handle and blade) but ended up leaving it at my parents when I moved country. Now it’s sitting unloved and blunt in their drawer as the concept of “keeping your knives sharp” is something which seems to escape them :(

    Reply
      1. Erwan Heussaff September 7, 2011 at 12:59 pm

        hahaha some people just dont understand the point of a sharp knife, till it slips and it cuts something off. We will always be right in the end.

      Reply
    1. Mandy@Withmilkandflour.blogspot.com August 28, 2011 at 12:40 pm

      Hey Erwan, thank you for visiting the blog.
      These tacos are making me very hungry. Garlic and avocado are two of things i eat alot of so its good to see an interesting recipe involving the two. Loving the fit food series.

    Reply
      1. Erwan Heussaff September 7, 2011 at 12:58 pm

        thank you for coming by! yes they are two of my favorite as well

      Reply
    1. Rosa May (@RosasYummyYums) August 29, 2011 at 5:37 pm

      A great post with good tips! I eat healthy food most of the time, but I wish I could exercise more often…

      That dish looks wonderful.

      Cheers,

      Rosa

    Reply
      1. Erwan Heussaff September 7, 2011 at 12:57 pm

        its definitely something hard to live by, but needs to be included in everyones schedule. thank you for reading

      Reply
  1. Pingback: The Muscle Building, Fat Shredding Taco (via thefatkidinside) « ..aDi..aDrian..iAn..

    1. Labor attorney September 15, 2011 at 6:15 pm

      Quite hard to follow but it seems effective so I’m gonna give it a try.Thanks for sharing this.Your blog is unique and interesting. I will definitely visit your site often.

      Los Angeles Attorney

    Reply
      1. Erwan Heussaff September 26, 2011 at 3:07 am

        it is hard, but hey, once you’re there and you’ve reached your goals, its all worth it

      Reply
    1. Jayson Samson (@iamgzon) September 19, 2011 at 1:01 pm

      the tacos made me so hungry right now. i’ll follow your routine after 3-4 weeks from now after my routine. thanks for this post erwan, good times!

    Reply
    1. serapha September 23, 2011 at 8:38 am

      where do you buy whole wheat flour and how much does it cost?

    Reply
    1. Ralph Antonio September 26, 2011 at 11:39 am

      Goodjob man!

    Reply
    1. mikel September 28, 2011 at 5:30 am

      awesome blog bro. really insightful. keep up the good work.

    Reply
    1. Ashley November 2, 2011 at 6:43 am

      where did you usually buy your ingredients? in other country? i’m interested, feel like doing this one. twas great huh

    Reply
    1. Eunice January 29, 2012 at 7:01 am

      This is my first time to ready your food blog and it’s really good! Nice pictures too. What’s your advice for students who want to lose weight but can’t go on diet? Thanks!:)

    Reply
      1. Erwan February 3, 2012 at 1:22 pm

        why cant you go on a diet? everyone can

      Reply
    1. Ayie May 7, 2012 at 4:05 pm

      Hey Erwan! You’re turning me into a follower…heheheh.. nice food blogs. So questions on this dish; a) can I use flank, the usual beef or other kinds of red meat? b) I’m thinking, will it work also if I say make a sort of sandwich by using whole wheat bread instead of the tortilla and c) if white cheese is not available, what else can I use?

      And god everything you make looks delish… How about a one day meal plan of some sort or pasta dishes? Hahahaha.. nah just enjoy educating us…hahahahah…

    Reply
      1. Erwan May 10, 2012 at 4:08 am

        yup flank or any steak cut works. yes you can use bread. cheddar will work fine. :) i put up a pasta dish na :)

      Reply
    1. Frederick Floresca August 17, 2012 at 4:53 am

      Hey Erwan :) I really enjoy reading your blog and watching your videos! Cooking is slowly becoming one of my passion & your recipes really help me to eat healthier and have a tasty meal at the same time! :)

      I’m just wondering if you have more quick2go meals for a student/athlete like myself? If so that would be very helpful and great! :)

      Keep it up bro! :)

    Reply
      1. Erwan August 30, 2012 at 8:14 am

        thank you so much. will post some soon.

      Reply
      1. Erwan September 4, 2012 at 5:50 am

        i’ll try and incorporate some more, but all the recipes are really quick already

      Reply
 

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about THE FAT KID

I gained weight because of a sedentary lifestyle and overly indulging in foods I knew were bad for me, eating out too often, taking the easy route (microwavable dishes) and not caring what went in my body, before I knew it reached 240 lbs. I lost weight through pure dedication, tireless hours of hard work and yes, food. I cooked my way to fitness, making sure to only feed myself tasty well prepared dishes with all the right stuff, the perfect fuel, taking me down to 150lbs. Of course I indulge from time to time, as the fat kid still lurks inside of me; here you will find a little bit of everything for the sole purpose of sharing my passion for food and life.

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