Category Archives for "Mash Potatoes Nutrition"

#MealPrep by Emily Drew Mash

If you have any questions, email us at leanfitnesssystems@gmail.com. Ask us about our referral specials!

#MealPrep by Emily Drew Mash

Follow Emily Drew on Instagram: @emilydrewmash or on her new channel all about Paint and Coffee @paint.and.coffee.studio

Emily Drew

#mealprep is all the rage. And for good reason. If you follow any kind of eating plan: macros, bodybuilding diet, gluten free, low carb, etc., without some sort of meal prep you will inevitably fall victim to your starving belly telling you to just eat the cake. Having food READY day to day will, without a doubt, improve your success. I personally love to scroll through IG and see all the posts with 28 Tupperware bowls filled with chicken breast and broccoli. I appreciate the dedication, but I prefer to have a few options on hand and decide (within my eating plan, of course) what I want to eat at each meal.
My meal prep is a little unconventional. I cook several different things and then throw them together as needed. I like to keep it super easy so it’s not overwhelming.

Here is a list of 5 staples to always have on hand and prepped to get you through, without using 28 tubs of Tupperware…

1. Eggs: whether you eat the yolk or not, eggs are invaluable. They cook in minutes and are a great source of protein and fat. I mainly eat whites, so I feed the extra yolks to my dogs. I much prefer real eggs to carton egg whites.

2. Lean ground turkey: pan browned, drained, and seasoned. Throw some in the aforementioned eggs for any meal or snack, mix in some ketchup and Worcestershire for a “sloppy joe,” throw it on top of a salad, mix with salsa, or marinara sauce…

3. Protein bars: Personally I don’t like eggs until about 10am, something about them first thing in the morning… So, for my first meal I bake up a few batches of protein bars. {I will post my favorite recipes in the next blog post}. Just trust me on this: homemade protein bars are the way to go. They are much more affordable than store bought, and you can manipulate the recipe to fit your eating plan. And seriously, who doesn’t want to start the day with coffee cake for breakfast?

4. Prepped veggies: buy a bunch of vegetables that you like. Wash, peel, slice, and dice them. Have them ready to eat or cook. I can’t tell you how many well intended vegetables have been thrown to the compost pile because I didn’t prep them. Green peppers are one of my favorites. They are so versatile. You can sauté them with your eggs, eat them with your turkey, snack on them, throw them in a salad…

5. Sweet potatoes: Bake them at 400 for two hours. Yes, two hours. They are like candy. I bake about two cookie pans full at a time, about 12 potatoes. Then, keep out as many as you need for 2-3 days and freeze the rest. When you need more, just take them out of the freezer and microwave for up to 5 minutes, depending on the size. One of my favorite {so easy} recipes is sweet potato mash: baked sweet potatoes and coconut milk (the kind in the carton, not the can, unless your eating plan allows).

Meal prepping does not have to be overwhelming. In fact, if you’re like me and you enjoy cooking, meal prepping can be something to look forward to. Buy the items above and prep them as soon as they come out of the grocery bag. Having them on hand and prepped in your refrigerator will improve your success. Just do it.
{happy eating}

==============================================
Check out The “Eat What You Want” E-Book to understand nutrition better. With a built-in Macro Calculator, you will have all the tools necessary to getting your nutrition in check.

Check them out here: ⇒ “Eat What You Want”
==============================================

Top 5 Go To Supplements by Corey Reich

Check out the “Mash Squat Every Day” E-Book with 4 twelve week programs for weightlifting, powerlifting, super total, and bodybuilding. Find out more below:

>>>Mash Squat Every Day<<<

Join Team Mash Mafia for weightlifting, powerlifting, athletic performance, bodybuilding, running, or a hybrid approach. This team is already taking over weightlifting, and I plan on taking over all of the other disciplines one at a time. Check it out below:

>>>Team Mash Mafia<<<

The Squat Every Day Learn 2 Lift Clinic is coming to Orlando, Kentucky, and Canada. To find out more, check out the link below:

Mash Mafia Squat Every Day Learn 2 Lift Clinic

Top 5 Go To Supplements
By Corey Reich (Drug Free North Carolina NPC Physique Champion and National Physique Competitor)
@coreyreich on Instagram

So everyone probably has tried some type of supplements to help perform in the gym or on the field. I am going to give you a look into my top 5 sups for any athlete, male or female. Before we get started I wanted to clarify that supplements do not do the work for you but they do give you that extra edge you may need to be at your best. All of these items can be purchased very easily at your local supplement store or even online. So let’s take a look into what exactly I consider to be in my top 5 and what each one of them does.

The number one sports supplement that I think should be in your supplement stack is a good whey protein. Everyone knows, or at least they should, that protein helps you build lean mass. The more lean mass a person has, the more metabolic they become, meaning you burn more calories throughout the day. This allows you to be able to eat more and make those gains in the gym you want to make without gaining excess body fat. Protein helps you stay full longer and can help in preventing unhealthy snacking. Whey protein can be taken at anytime of the day but I believe in taking it in at breakfast and post workout.These times for me are the most beneficial and convenient times. Whey protein comes in a variety of flavors so everyone can find something they like. Look for a protein low in carbs and fat with around 20 plus grams of protein per serving.

1375233_10202320221313421_1965064674_n

The number two supplement that I believe should be in your stack is creatine. Taking around 5g of creatine a day can help to saturate your bodies storages. This will allow your body to produce ATP more efficiently and use it to help in short term burst of energy. Think things like lifting weights for reps or running a sprint. The easy way I like to explain it to people is imagine without creatine you can bench press 225 six times. Now imagine with creatine you can do it 8 to 10 times. It doesn’t sound like a lot but after doing 4 sets you have accumulated another 8 to 16 reps. So in the long run you will allow yourself to grow much stronger and bigger than you would without it. Creatine also helps you hold water in the muscle cell which is where you want it. Allowing muscles to look fuller and harder while performing more effectively than before.

Supplement number 3 is fish oil. Taking fish oil might not have all the sexy cool benefits like some of the other supplements on the list. It will however take care of your insides and help your body function properly. Lets face it, sometimes we don’t always eat the best and some of us may have issues with cholesterol. Fish oil helps to support good cholesterol levels (known as HDL) and bring down the bad ones (LDL). It also helps things like your brain, eyes, and heart and without those things most of us would probably struggle in the gym. Some studies have shown that it helps to boost mood and I think we can all say we like to be in a good mood! Taking around 1 to 3 grams per day seems to be the most recommended way of dosing fish oil. So make sure to add in fish oil to your daily regiment, heck take it even if you don’t workout!

Supplement number 4, in my opinion has got to be a BCAA formula. BCAA stands for branch chain amino acids. Specifically leucine, isoleucine, and valine. BCAA’s are the building blocks for protein synthesis. This means that BCAA’s help you to grow your muscles more efficiently. It also helps in the breakdown of muscle tissue, which is a big scare when you are dieting. No one wants to lose any muscle they have worked hard to gain so taking bcaa’s can help prevent that. Not only does it help grow muscle and stop the breakdown of muscle, it allows you to have more muscular endurance. This will allow you to be able to workout harder and longer than you would without it. The sweet spot seems to be taking 6 grams of bcaas per serving, and I prefer to drink it during my exercise. Even better is that on non workout days it is totally fine to drink it during the day to help support all those muscles you have got, you sexy beast you!

1175319_10202050567652248_1480500550_n

The last supplement is called ZMA. This is a combination of zinc, magnesium, and vitamin b6. You take this about 30min before you go to bed to help with muscle recovery and sleep. I like to take a ZMA product that also has theanine in it to help aid in REM sleep. This is where you are in the deepest sleep and where majority of recovery is taking place. Everyone should know that working out hard is important but recovery is just as important. ZMA has shown to help support natural testosterone levels in men and women. Healthy testosterone levels means strength and strength means gains. I hope you have all enjoyed my top 5 supplements but remember you have to do the work to see the results. Thanks for reading everyone catch you next time!

Don’t forget about the Mash Elite Weightlifting Team Camp:

We are hosting a three-day camp July 8-10 at the Mash Compound. It’s going to look like this:

• Day 1 Max Out Friday with the team and social afterwards
• Day 2 Clinic with Coach McCauley, Coach Wilkes, me and the team
• Day 3 Clinic about meet day prep and strategy, and then a sanctioned meet

We’ve decided to limit the camp to only 20 people, so don’t wait if you’re interested. Here’s the link to find out more:

<<<3 Day Mash Camp>>>

3 WAYS TO USE CARBS By: Corey Reich

Before you get started, check out a few offers from Team Mash Elite and help support the cause:

Check out the “Mash Squat Every Day” E-Book with 4 twelve week programs for weightlifting, powerlifting, super total, and bodybuilding. Find out more below:

>>>Mash Squat Every Day<<<

Join Team Mash Mafia for weightlifting, powerlifting, athletic performance, bodybuilding, running, or a hybrid approach. This team is already taking over weightlifting, and I plan on taking over all of the other disciplines one at a time. Check it out below:

>>>Team Mash Mafia<<<

The Squat Every Day Learn 2 Lift Clinic is coming to Orlando, Kentucky, and Canada. To find out more, check out the link below:

Mash Mafia Squat Every Day Learn 2 Lift Clinic

3 WAYS TO USE CARBS By: Corey Reich

Carbohydrates, one of the most misunderstood and misused used variables in the health and fitness industry. Carbs get a bad rep of being bad or being avoided all together in order to lose weight and achieve a more aesthetic physical appearance. The truth of the matter is that carbohydrates are not bad for you and definitely should not be avoided all together. Your body needs carbs in order to function properly as it is the body’s main source of energy. The brain, kidneys, muscles, and central nervous system do not function properly without carbohydrates. I agree, yes, carbs can also be abused and cause people to gain an excess amount of weight. I am going to give you three different ways to use carbs in order to make them work for you and not against you. Doing either of these methods can lead to fat loss and maintaining that muscular look as no one really wants to be just skinny. I myself have and still do use all of these methods in my diet just depending on what goals I have at the time.

erdbeere

The first method of using carbs can be used by anyone just looking to make a healthier lifestyle change and hopefully trim up and lose some body fat. This method is going to be described as front loading carbs in the day. This means you are going to eat the majority of your carbs in the beginning part of the day when your body needs the energy the most. Being able to focus at work and having good energy is important in everyone’s lives. An example of what I am talking about is to eat your biggest carb meal at breakfast and then reduce the amount carbs you have at each meal. Example diet would be to eat 50g carbs at breakfast then have a mid morning snack of 40g carbs. At lunch time you can have around 30g carbs and then in your mid afternoon snack have 20g of carbs. This will mean that your dinner is very low in carbs, maybe around 10­15g, because your day is winding down and you do not need as many carbs for energy to go to bed. In doing this you will ensure that you will have optimal energy at work and then be able to let your body burn fat in the evening and at night while you sleep.

The second method of using carbs are for those people looking to have optimal performance in their workouts. This method will allow you to burn body fat as well but it will make sure that you can still push yourself in the gym or in an event. The way you go about using this method is to have three meals that contain most of your daily carbohydrate intake. I recommend that breakfast be one of the meals you have a good amount of carbs. The reason behind that is because you have essentially fasted for 8 or more hours while you slept. Your body needs those carbs first thing in the morning to get the body and the brain going to attack the day. The next two meals you have your carbs at will be your pre workout and your post workout meals (before and after you workout). This will ensure that you have optimal energy to have an effective workout and will allow you to refuel your body with the glycogen it just burnt off during exercise. Proper recovery from the workout is just as important as the workout itself. An example day of eating would be to have 40g carbs at breakfast and then have around 10­20g at midmorning snack. At lunch you will also need another 10­20g of carbs. Now your mid afternoon snack will become your pre workout meal and you will have 50g at that time. Your dinner is your post workout meal and you will consume another 50g carbs. So as you can see both of these methods still require eating roughly the same amount of carbs in a day. The difference is when you eat them and will be based off of what your goal may be at the time. Both will allow you to become a leaner and healthier you.

Asparagus-505x336

Now on to the third and final method that is more aggressive and may not be suitable for every person. This is the method I use on myself as well as clients of mine that are looking to get extremely lean and possibly compete in a bodybuilding competition. This method is known as “carb cycling”. What this essentially means is that you will only consume higher amounts of carbs on certain days. There are many different ways I split this up for myself as well as my clients. A very basic and easy way to carb cycle is by having two to three lower carb days in a week. So an example would be that on your higher carb days you consume around 200g of carbs, and then on your low carb days maybe you would only consume around 50­100g. Ex: Monday high, Tuesday low, Wednesday high, Thursday low, Friday and Saturday high, and then Sunday low. What this method does is allow your body to use fat more as an energy source on those lower carb days instead of burning up the carbs for energy. The reason that you still have higher carb days is because you do not want your body’s metabolism to slow down making it harder to burn body fat. Your body would slow down its metabolism and it would eventually adjust to the lower caloric intake on those low carb days. If this happens it then becomes a struggle to burn body fat and you run into a whole other set of issues. So cycling carbs allows your metabolism to still stay as high as possible while you take strategic advantage of low carb days for burning fat.

I hope this helped you learn that carbs are not bad and can be used to your advantage when done the correct way. Be on the lookout for more helpful content and don’t be afraid to ask questions if you need extra help.

Gaining Lean Muscle Mass

I want to introduce you all to the latest Mash Mafia sponsored athlete, Corey Reich. Corey is a National level physique competitor having won the 2015 NC NPC State Championships, and he did it drug free. This guys is a wealth of knowledge making his living as a personal trainer. He also owns the company “Carolina Physiques Coach” where he has helped 16 physique and bodybuilding athletes get on the stage. I am hoping that all of you weightlifters and powerlifters can learn a few things from him as well in the nutrition area especially.

Find him on Instagram: @coreyreich

Gaining lean muscle mass

1175319_10202050567652248_1480500550_n

There is a lot of information out there for guys or girls who want to get leaner. What about the person who wants to gain muscle mass but also doesn’t want to get fat? The person who was always skinny or no matter what they ate they couldn’t gain weight. I am here to help you learn how to gain some muscle mass the right way.
Now of course you have to train hard and continue to push yourself everyday in the gym, but it doesn’t stop there. It does involve you staying on top of your nutrition and making sure you get in the right amount of food at the right time of the day. So we need to break this down into three different parts. Training, diet, and supplementation will be the three different areas that you will need to be on point with.

First let’s talk about the training and how to go about making sure we put on some quality muscle. There are tons of different splits out there for you to try and a lot of them will work. What I recommend is you find a routine that you know works best for you and stick to it for 8-12 weeks and do not stray from it. Consistency is key but what about if you don’t know what split is best for you. This is where a coach might come in handy to recommend a split based off your strengths and your weaknesses. A simple split to try would be to train back/biceps on Monday, chest/triceps on Tuesday, legs on Wednesday, shoulders on Thursday, and then a chest/back combo on Friday. Saturday can be used to touch on weak areas or hit legs again. This will insure that every body part has been hit with max effort being applied each day. Try to stick to the rep ranges of 8-12 per set as that is where muscle or hypertrophy seems to occur for most athletes. Try and stick to around 16-24 sets per muscle group, wit beginners starting closer to the 16 sets per muscle group range.

Now let’s move on to nutrition where most of the success will come from. This will be an individually based subject because not everyone has the same metabolism, body structure, age, or genetics. What I recommend is that you do not change a thing in your diet for a week but track your macros (carbs, fats, protein) for each meal every day. Once you have established what you currently intake everyday you know that is your baseline for what you need to eat if you want to stay that body weight. Now from there you need to slowly bump up your caloric intake to where you gain no more than one pound per week. Gaining to fast will lead to too much fat gain and it will be harder when you want to lean back down. I also recommend that your intake of macros be split up at least into a 45% carbs /35% protein/20% fat split. So if you eat 2000 calories in a day you will eat 900 calories from carbs, 700 calories from protein, and 400 calories from fat. This will insure that you fuel your body adequately and not fill it with high fatty unhealthy foods. Stick to complex carbohydrates and lean proteins. Get most of your fats from things like almonds, avocados, natural peanut butter and olive oil.

1375233_10202320221313421_1965064674_n

The icing on the cake will be with adding in some supplementation. These are things I recommend for gaining muscle mass on top of correct nutrition and training because no supplements will work if those things are not up to par. Creatine will help make you stronger and pull water into the muscle cell, which is where you want it. Things like fish oil and a good multivitamin to maintain overall health while trying to pack on some weight. If you have trouble eating all your protein then a good whey protein will help you meet your daily requirements. There is a long list of possible supplements to take and it could be a never-ending one if you had endless funds. The ones I listed I believe are a great start and you can move into more advanced things once you train for a while.

At the end of the day nothing is going to beat hard work and consistency. Once you start on your plan make sure to stick with it day in and day out and I promise you will get the results that you desire. If you guys/girls want extra help or want to kick your muscle building or fat shredding program up a notch feel free to contact me with any questions or concerns. Thanks for reading hope I helped pave a way for you to reach your goals.

Check out the “Mash Squat Every Day” E-Book with 4 twelve week programs for weightlifting, powerlifting, super total, and bodybuilding. Find out more below:

>>>Mash Squat Every Day<<<

Join Team Mash Mafia for weightlifting, powerlifting, athletic performance, bodybuilding, running, or a hybrid approach. This team is already taking over weightlifting, and I plan on taking over all of the other disciplines one at a time. Check it out below:

>>>Team Mash Mafia<<<

This weekend we will be hosting the first “Mash Squat Every Day Learn 2 Lift Clinic” being held at the Mash Compound March 12th! There is still room to Sign up for this seminar, and check out all the rest at the link below-

Mash Squat Every Day Learn 2 Lift Series

A New Recipe from Mash Potatoes: Zucchini Lasagna

Below is another amazing recipe from my amazing wife Emily Drew! Be sure to follow her on Instagram @emilydrewmash for more recipes, ideas, and art.

Join Team Eat and Lift What You Want for more on Nutrition!

IMG_2460

Nothing beats fresh garden vegetables in the summer. We are lucky enough to live on a farm with great neighbors who bring us loads of zucchini, squash, cucumbers, and tomatoes. We have a small orchard with apple trees, walnut trees, and blueberries. So we enjoy fresh fruit and vegetables daily in the summer.

Below is one of my favorite recipes to make with zucchini: lasagna! You don’t even miss the real noodles, I promise. You can really use any mixture of vegetables that you have on hand, but thick sliced zucchini is a wonderful replacement for lasagna noodles. I use a mandolin to slice the zucchini. I’ve done it long way, into strips and rounds. I prefer the rounds as they make cutting the finished lasagna a little easier.

FullSizeRender

I use this recipe below as an outline usually. Depending on who’s eating, I will use low fat or fat free ingredients, ground beef or turkey. Using ground turkey breast, fat free cottage cheese, and egg whites eliminates most of the fat while keeping the protein high.

Summer Zucchini Lasagna

o 1/2 onion diced and 15 baby carrots diced
o 1 tsp. olive oil
o about 1.5 lb. lean ground beef or turkey
o no salt Italian seasoning (Mrs.Dash is what I have)
o squash or zucchini (3-4 small or 2 large, thick sliced) TAKES THE PLACE OF NOODLES
o 16 oz. mushrooms, sliced
o 1 jar of marinara sauce (homemade if you can swing it)
o sprinkle of parmesan
o 1 16oz container of low fat or fat free cottage cheese
o 3 eggs, or the equivalent egg whites
o Sprinkle of garlic salt

1. Slice zucchini into thick slices. Place on baking sheet with mushrooms and roast at 350 for 15 minutes.

2. While vegetables are roasting, brown ground beef or turkey and place in a strainer to drain. Then in the same pan, sauté onion and carrots in oo and Italian seasoning, 5 minutes.

3. Add ground beef back into the pan with sautéed vegetables and mix together with marinara sauce.

4. When squash is tender, lay squash sliced between paper towels to drain water out of them. Do this several times until paper towels are not soaking. DO NOT MISS THIS STEP or you will have lasagna soup- I’ve done it plenty of times.

5. Mix cottage cheese and eggs and sprinkle with garlic salt.

6. Spray a 9×13 baking dish. Spread a layer of marinara sauce mixture on the bottom. Layer squash and mushrooms, then cottage cheese mixture until everything is gone. I usually get 2 layers out of everything.

7. Sprinkle with cheese and bake at 350 until bubbly- around 30 minutes.

8. Enjoy!

FullSizeRender-2

1 8 9 10