Chad Howse Presents… The Man’s Recipe Book · 2 pounds steak tips or sirloin steak/roast, poked all over with a fork and cut into 1 1/2-inch chunks 2 red bell peppers, seeded

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Chad Howse Presents…

The Man’s Recipe Book50 Recipe’s Made for Men

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Your meals are to be separated into two categories:

Proteins and fats.Proteins and carbs.

Your fats and proteins are kept separated, and for good reason. When you’re having fat you don’t also want to be spiking your insulin levels. This will make your body absorb fat as body fat rather than using it to naturally increase your testosterone levels.

This cookbook will also serve as a great food guide, as in “you can eat this but not this at this time”. So keep in mind when you can have your carbs and when you can have your proteins.

With the cookbook we’re going to separate them into three categories. Your proteins and fats, proteins and carbs, and your post workout shakes. Each recipe is simple enough to make. And if you’re absolutely terrible in the kitchen, or you simple don’t want to try at all and you’re lucky enough to have a lady that is willing to make your meals, pass this on to her so she knows when to cook what.

Again,

Post workout: proteins and carbs. Pre workout: fats and proteins.

If you’re struggling to figure out what to eat and when to eat it, you can always use this cookbook to find your solution.

Let’s get to making some food.




Protein + Fats RecipesPlug these into the “protein and fat” sections of the Man Diet.

Steak and Eggs with Sautéed CabbageSteak and eggs is one of my favorite meals to start the day with. The fats from the steak and the eggs will help boost your testosterone levels while the meat helps slow the rise of your blood sugar, giving you more energy throughout the day. Along with cabbage that will help you stay alkaline, this is a great breakfast or dinner, depending on what schedule of the Man Diet you’re using.

Ingredients

1.5 cups cabbage 1.5 tbsp coconut oil Salt and pepper 1 egg ¼ lb steak 1 tsp parsley, chopped

Directions

1. Slice cabbage and rinse.2. Heat skillet to medium/high with 1 tbsp of coconut oil.3. Add cabbage to skillet and season with salt and pepper. Sauté cabbage for 5 minutes, set aside.4. Add ½ tablespoon coconut oil to the skillet, and fry egg on medium-low heat. Cover with a lid and cook for 3-4 minutes.5. Cut steak into 1/4-inch-thick strips and warm in a frying pan over medium.6. Plate egg steak over cabbage, top with parsley, and serve.




Bacon Omelet

See a trend here? Meat and fats all rolled up into one delicious meal. Add in some veggies and you have a complete breakfast. This is, again, one of my favorite meals to have to start my day. The meat slows the rise of blood sugar, helping you experience elevated energy levels throughout the day while the fats from the meat and the eggs help boost your testosterone levels. All of this happens in a meal that’s high in fats, protein, and vegetables. Enjoy eating like a man!

Ingredients:

3-4 strips of grass fed bacon1 spat of organic butter3-4 whole, organic eggs¼ cup red onions¼ cup shredded cheese (optional)¼ cup chopped green or red or yellow peppers




Directions:

This recipe is as simple as it gets, but it’s one of the best ways you can start your day. Cover a heated pan with a spat of butter. Chop up your bacon into slices while your butter melts. Put the bacon in the pan, and let it fry for a few minutes until it’s crispy, but not over-done. While your bacon is cooking, chop up your veggies and your cheese and put them in a bowl with your eggs. Whisk the eggs and cheese until they’re of a light orange consistency. When your bacon is close to how you like it, pour the eggs and veggies and cheese into the pan with it. Let the outside cook, and fold into two, or mix it around and have a “scrambled” omelet.

Add hot sauce if you like.




The Man Diet Canadian OmeletIf you weren’t aware, I’m from Canada. Vancouver, British Columbia. Also home to Canadian bacon, which is a leaner version of it’s more famous cousin. The Man Diet Canadian Omelet is simple, we’re swapping normal bacon for Canadian, and to account for the lack of fats in the Canadian version of bacon, we’re upping the eggs.

Oh, and this is a simple omelet. Not a lot going on here which is also why I’ve added Athletic Greens to the mix to ensure you’re getting your veggies in to start the day. P.S. A morning shot of Athletic Greens will do wonders for your energy levels.

Ingredients

6 whole eggs4 slices of lean Canadian Bacon1 Scoop Athletic Greens1 spat of organic butter

Directions

Put your eggs into a bowl. Add in your chopped up bits of Canadian bacon. Mix them around. Toss them in the pan, and there you have a wonderful omelet. You can mix it around and scramble everything in the bowl – which is how I like to do it. Eat the meal with a shot of Athletic Greens and you’re setting yourself up for an epic day of testosterone and energy. Enjoy.



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Pork ChopsPork chops are a lean meat, so think about adding some other fats with this meal, as in an avocado or some nuts or some fish oils. The fats in this meal won’t cut it, of course, eat the fat that comes with the chops, don’t discard it.

Ingredients

1 2/3 pound bone-in 3/4-inch-thick pork rib chops1/4 teaspoon salt1/4 teaspoon freshly ground pepper3 teaspoon grape seed oil1 medium onion1 clove garlic

Directions

1. Preheat oven to 400 degrees F.

2. Sprinkle pork chops with salt and pepper. Heat 2 teaspoons oil in a large ovenproof skillet over high heat. Add the pork chops and cook until beginning to brown, 1 to 2 minutes per side. Transfer to a plate.

3. Add the remaining 1 teaspoon oil to the pan. Add onion and cook, stirring, until softened, 3 to 4 minutes. Stir in garlic and cook, stirring, until fragrant, 30 seconds.

4. Transfer the pan to the oven and bake until the pork chops are barely pink in the middle and an instant-read thermometer registers 145 degrees F, 6 to 10 minutes.




Grilled Steak and Veggie KebabsWe’re getting tasty with this one. It’s not a breakfast food but this is a great later in the evening fats meal if your schedule permits it. Think about adding some more fats in the form of nuts or an avocado or fish oils to this meal as well, we’ll get back to the breakfast foods next.

INGREDIENTS

1/2 cup Dianna’s Sauce (note: men shouldn’t eat soy sauce)3/4 cup grape seed oil4 garlic cloves, minced3/4 teaspoon pepper2 pounds steak tips or sirloin steak/roast, poked all over with a fork and cut into 1 1/2-inch chunks2 red bell peppers, seeded and cut into 1 1/2-inch pieces1 medium red onion, cut into 1 1/2-inch pieces10 ounces white mushrooms, stemmed6 12-inch metal skewers or 6-8 wooden skewers, soaked in water for an hour

DIRECTIONS

In a small bowl, whisk together the Dianna’s, grape seed oil, garlic and pepper. Transfer 1/3 cup of the mixture to a large microwave-safe bowl. Place the remaining mixture in a gallon-size ziploc bag and add the meat, tossing lightly. Press the air out of the bag, seal and refrigerate for at least 1 hour or up to 2 hours (don’t marinate longer than 2 hours or the beef will be too salty).

Add the bell peppers, onion and mushrooms to the bowl. Wrap tightly with plastic wrap and let marinate for 30 minutes. Microwave the vegetables until the onions are translucent at the edges, about 3 minutes, stirring halfway. Uncover the vegetables and set aside until the meat is fully marinated.

Thread the meat onto the skewers, distributing the veggies among the pieces of meat. Grill the kebabs over medium heat, covered, turning frequently, until the meat is well browned and vegetables are tender, about 14-16 minutes. Serve.




Skirt Steak

I know, how is this breakfast?

Make this the night before or on the weekend and pair it with eggs in the morning. It’ll become steak and eggs but the recipe below for the steak is delicious. So use it along with 4 scrambled or soft-boiled or fried eggs as well as your Athletic Greens morning drink.

Ingredients 1/2 cup olive oil 1/2 tsp onion powder 2 tsp minced garlic 1/4 cup lime juice





1/2 tsp red pepper flakes 1/2 tsp ground cumin 2 pounds skirt steak

Instructions Whisk together all ingredients except skirt steak. Place skirt steak in a gallon size ziplock bag. Pour marinade over steak. Allow to marinate for at least 1-2 hours. Grill to desired doneness. We usually do 4-5 minutes per side.




Grilled Chicken WingsThere’s nothing quite like a scrumptious set of chicken wings whilst watching football, in your underwear, without a care in the world. Don’t pair these with carbs, just enjoy the good fats that come from these delightful little treats.

Ingredients:

18 wings, separated, tips removed1 teaspoon cayenne pepper1/2 tablespoon ground black pepper1/2 stick unsalted butter2 teaspoons Cider Vinegar1 cup Hot Sauce2 tablespoons Tabasco1 teaspoon Cayenne Pepper1 tablespoon salt

Instructions:I. In a pan over low heat melt ze butter.II. Once the butter is melted, mix in the hot sauce, Tabasco, cider vinegar, and

cayenne pepper.III. Let sit over low heat for about 5 minutes mixing the entire time and then remove

from heat and set aside.IV. Prepare the grill for indirect heat over high heat.V. Season the chicken wings with salt and pepper.VI. Place on the grill over indirect heat for about 30 minutes, flipping every 10

minutes.

Remove from grill toss into the sauce and return back to the grill for 5 minutes.Remove from grill and toss in the sauce again and serve immediately.




Steakhouse Filets

More steak. And more ways to prepare said steak. Remember, this steak can be a bison steak, beef steak, venison steak, moose steak, elk steak, salmon steak, and so forth. You’re not relegated to eating grass fed beef for every meal. So go hunting or find a butcher and broaden your manly horizons.

4 2-inch filets 1 Tbsp grape seed oil salt & pepper Preheat oven to 425. Season steaks with salt and pepper. Heat an ovenproof skillet on medium-high heat for 5 minutes. Sear filets in oil on one side for 4-5 minutes. Turn them over, place the pan in the oven and roast to desired doneness. Rare 5 minutes; Medium-Rare 7 minutes; Medium 9 minutes. Allow filets to rest for 5 minutes before serving.

You can, obviously also cook these bad boys on the grill (highly recommended course of action).




Grilled Buffalo Chicken

This is a great post, post workout meal that has the fats you want, but also the protein. Pair this with yam fries baked with grape seed oil and you’ve set yourself up for an epic meal. Enjoy. 3/4 cup hot sauce (such as Crystal) 1/4 cup butter, melted 2 teaspoons Worcestershire sauce 1/2 teaspoon onion powder 4 (6-ounce) skinless, boneless chicken breast halves Cooking spray 1/4 teaspoon salt Combine hot sauce, melted butter, Worcestershire sauce, and onion powder in a bowl. Reserve 1/4 cup hot sauce mixture; pour remaining hot sauce mixture in a zip-top plastic bag. Add chicken breast halves to bag; seal. Marinate at room temperature 20




minutes (don’t refrigerate it - the butter will harden). Remove chicken from bag; discard marinade in bag. Sprinkle chicken with salt. Grill chicken until done. Brush reserved marinade over chicken. Serve with light ranch dressing, if desired.

A Good, Old Fashioned SteakThe steak, be it beef or bison or venison or elk or moose or salmon or any other animal you can cut into a big enough slice to throw on the BBQ is, possibly, the tastiest meal a man can have. But do you know how to make a really, really good steak?

Follow these simple steps to steak freedom.

Ingredients:

1 steak3 tbsp grape seed oil or as much butter as you see fitGround pepperSalt

Directions:

Place your steak in a Ziploc bag with the other ingredients. Rub it around and massage it for a couple minutes. On either a skillet or the BBQ, heat the device on high, make sure it’s hot enough to sear this sonofabitch in under 2 minutes a side.

Toss the steak on the grill, and time it for two minutes – if you like it medium rare. Flip it, and let it sit there for another two minutes. Take the steak off the grill and put it on a plate. Cover the plate in tin foil and let it sit for 8-10 minutes. The juices will continue to cook the meat even after it’s left the grill. Try this a couple times to get your timing down right. Your grill may differ. 90 seconds could be more than enough time especially with the post-grilling tin foil nap that fine piece of meat is going to take.




The Man OmeletWe’re back with another omelet. They’re delicious and good for you, so why the hell not?

This one is a personal favorite because of the protein content as well as the fats content. You can add more eggs if you like, and if you’re trying to gain muscle, I recommend it. Enjoy.

Ingredients:

½ pound of bison1 tbsp coconut oil3 whole eggs½ cup chopped onionAdd cheese and veggies if you like.

Directions:

This is one of the simplest, healthiest meals you can make. Heat the coconut oil with the pan on medium to medium-high. When it’s hot enough to sear the ground bison, place the bison on the pan, consistently breaking it up until it’s almost completely ground – leave some red. Throw the eggs and the onions in at the same time, continuing to mix it around and blend the ingredients.

If you want to add cheese, add it last. Then plop this lovely mixture of beef and eggs onto a plate, add hot sauce if you like, and dine like a king.




Dry RibsI’m not a huge fan of dry ribs in comparison to their wet, saucy cousin. But ribs are ribs, and sauce is something we don’t want to have with our fats, alas, we have dry ribs which is a treat no matter how you spin it.

Ingredients3 pounds (1350 gms) Lean Pork or Beef Ribs¼ teaspoon Salt½ teaspoon Freshly Ground PepperCooked Ribs1 head Leaf Lettuce

Directions

1. Take out equipment and ingredients.2. On the weekend: Preheat oven to 400º F. Place ribs on broiler pan and sprinkle with salt and pepper or smear with alternative rub mixture, recipe below.3. Place in preheated oven and cook for 10 minutes on each side.4. Reduce oven heat to 275º F. Cover ribs with foil and cook for 4-5 hours.5. Cover with plastic wrap and place in fridge.6. Just before dinner: Preheat oven to 350º F. Place ribs on broiler pan and place in preheated oven. Set timer for 10 minutes, turn ribs, and set timer for another 10 minutes.




Grilled SalmonThere’s nothing better for a man than a grilled salmon. Eat the skin, some of the best fats and nutrients can be found there. If you have your own way of grilling a salmon, do so often. But give this one a try as well.

Ingredients1 lb wild caught salmon¼ cup extra virgin olive oiljuice from 1 lemon2 cloves of garlic1 tsp dried basil1 tsp dried oregano1 tsp salt1 tsp pepper

Directions

1. Rinse salmon under cold water and pat dry. Then cut into 4 portions.2. In a jar, combine olive oil, fresh lemon juice, garlic (minced), basil, oregano, salt, and pepper. Seal jar and shake to combine the ingredients.3. Place salmon in a 1-gallon Ziploc bag, pour marinade into the bag, seal, toss, making sure the salmon is completely covered.4. Marinate in the fridge for up to 1 hour.5. Preheat grill to medium-high heat.6. Grill salmon for 4 minutes per side.

Note: serve this with an assortment of vegetables. You CAN serve it with yams, but if you do, have it post workout.




Leg of Lamb

Alright, now we’re getting fancy. Delicious, but a tad fancy. Leg of lamb reminds me of Braveheart or Game of Thrones, it seems like one of those meals that kings had along with a stein of mead. This is a great meal. Lamb is a lovely meat filled with lots of great fats. So enjoy.

Ingredients

3-4 lb leg of lamb1 fist of garlic2 tbsp fresh thyme choppedsalt and pepper




Directions

1. Preheat oven to 325 degrees F.2. Rinse lamb under cold water, place in a broiler pan, and pat dry.3. Peel the garlic. Prick the lamb with a knife to stud with the cloves of garlic into the meat.4. Blend thyme and salt and pepper.5. Rub thyme, salt, and pepper on the lamb.6. Roast at 325 degrees for 25 minutes per pound to get a medium-rare roast.




Carbs + Proteins RecipesJust like the proteins and fats recipes, these meals have their place. But they should reside and be had after your workout, which will most likely be late at night.

Make sure you’re getting high quality protein and carbohydrates sources in your post workout meal. For the most part in this cookbook we’ll be covering meals that may be out of the ordinary. They’re not necessarily things I’ll eat simply because I err on the side of speed and simplicity in my post workout meals.

A few of my favorite post workout meals that really need no explanation or recipe guide:

Cottage cheese + blueberriesFruit + protein smoothieChicken breast sandwichGreek yogurt + assorted berriesChicken breast + yamsBison + yamsHeck, any meal + yams

Again, I like simplicity, but you may like taste or to try new things. Within the post workout section is without a doubt my favorite post workout meal, it’s a meal that combines simplicity, speed, and the best tasting post workout meal I’ve ever come across.

For you hardgainers, this should be your “go-to” post workout meal. Without making you wait any longer, it’s French Toast using egg whites and organic maple syrup. Give it a go after your next workout, you’ll love it.

With that, let’s get down to business and go over the best carbs + protein, post-workout recipes.




Grilled Honey Mustard ChickenSpeaking of taste, this is incredible. If you’re not a great cook, get your wife to make this, or your girlfriend. If you’re single, fire the recipe over to your mom and tell her you’re coming for dinner.

Serves 4Ingredients:

1/2 cup of any whole grain mustard 1/2 cup of honey Juice of 1/2 a lemon 1 garlic clove, smashed and minced 1/2 teaspoon paprika 1/2 teaspoon salt 1/4 teaspoon cayenne pepper 1/4 teaspoon red pepper flakes 4 boneless, skinless chicken breasts

Preparation:

Whisk all ingredients in a small bowl. Reserve 4 tablespoons of sauce and then pour the remaining honey mustard mixture over the chicken, toss and cover with plastic wrap and let it sit for about 30-45 minutes at room temperature. Preheat the grill on medium-medium high heat, grill chicken for about 6 to 7 minutes per side or until chicken is done. Pour the reserved honey-mustard sauce over chicken and let rest under foil for about 5 minutes. Serve.




Honey-Rosemary Pork Chops

Pork is a great lean, white meat. Perfect for post workouts. This recipe will give you some great options for this all important meal. Not included in the recipe is a recipe for the carbs portion of the meal.

My suggestions are rice or yam fries. 1/4 cup honey 4 Tbsp grape seed oil 2 Tbsp chopped fresh rosemary 4 6-ounce boneless pork chops, each about 3/4-inch thick Salt and freshly ground black pepper Preheat a clean grill to medium-high with the lid closed for 8-10 minutes. Lightly brush the grates with oil. In a small bowl whisk together the honey, 2 tablespoons of grape seed oil, and rosemary. Transfer half to a small bowl to glaze the pork chops. Reserve the remaining glaze to brush on the cooked chops. Lightly brush the pork chops with the remaining oil. Season with the salt and pepper to taste. Lightly brush the honey-rosemary glaze on both sides of each chop. Place the chops on the grill. Close the lid and cook until golden brown and slightly charred, about 5 to 6 minutes. Turn the chops. Continue cooking for 6 to 8 more minutes for medium. Remove the chops from the heat, brush with more glaze, and set aside to rest for 5 minutes before serving.

You can have this with salad or pasta or rice – whatever carbohydrate floats your boat.




Prosciutto and melonOk, prosciutto isn’t exactly lean, so consider this a guilty pleasure meal. When I was in Italy – where I am right now while writing this update – I eat a lot of this stuff. It’s too damn tasty not to include in a recipe book.

So health gurus, my apologies, I had to add this guy in. Fellas, give this a shot next time you finish an epic workout on a hot day. Have it with a side of Greek yogurt and more mellon.

Ingredients

½ small cantaloupe¼ lb prosciutto

Directions

1. Cut cantaloupe in half and scoop out small balls with a rounded measuring spoon.2. Cut prosciutto into ½ inch strips, approximately 6 inches long.3. Weave the prosciutto in between 3 melon balls stacked in top of each other then

drive a toothpick between them to hold it all together.




Spicy Honey ChickenSweet and spice and everything nice. I like both, so why not include both in a recipe. You’ll notice we’re using either grape seed oil or coconut oil a fair bit instead of olive oil, that’s because olive oil turns to a trans fat when heated, grape seed and coconut oils don’t.

Yam fries goes great with this guy as well.

Ingredients

8 boneless skinless chicken breasts, about 2lbs 2 teaspoons coconut or grape seed oil

Rub:2 teaspoons granulated garlic 2 teaspoons chili powder1/2 teaspoon onion powder1/2 teaspoon coriander1 teaspoon kosher salt1 teaspoon cumin1/2 teaspoon chipotle chili powderGlaze:1/2 cup Honey1 Tablespoon Cider Vinegar

Instructions

1. Combine the rub spices in bowl and mix well.2. Drizzle oil over chicken and rub in with your hands to lightly coat all the pieces. Then

toss chicken with the spice rub to coat all sides well. Grill chicken for 3-5 minutes on each side, until cooked through.

3. While chicken is cooking, warm honey in the microwave so it’s not so thick. Add the vinegar and combine well. Reserve 2 Tablespoons of the honey glaze for later after




the chicken has cooked to pour on right before serving. Take the rest and brush on chicken (both sides) in the final moments of grilling.

4. Leave your grill on for a few minutes after the chicken is done to burn off any excess glaze. Now eat!

Honey Lime Grilled Chicken Marinade

The picture says it all. Of course, there’s only one chicken breast in this picture and you’re not only going to eat one chicken breast are you?

It’s a testy recipe. Some coleslaw is a great addition or a salad with a healthy dressing along with some yam fries for your post workout carbs.

Ingredients: 4 chicken breasts 1/2 cup lime juice 1/3 cup grape seed oil 3 Tbsp honey 1 tsp dried thyme




1 tsp dried rosemary 3 cloves garlic, minced 1/2 tsp black pepper

Directions: This is simple, fellas. Simply combine lime juice, oil, honey, thyme, rosemary, garlic and pepper. Pour it over chickens in a ziploc bag. Refrigerate for at least 3 hours up to overnight. Grill until done and juices run clear.




Steak Tacos with Cucumber-Avocado SalsaTacos are one of the tastiest foods on the planet, and you can enjoy them as a part of the Man Diet.

This is a recipe that you may have to double or quadruple, depending on your goals, and depending on how many days you want to prepare your meals for. I like making this guy for a week. Also, highly recommend using soft shells instead of the hard guys.

Ingredients:

1 tablespoon chili powder2 garlic cloves, minced1/4 teaspoon ground cinnamon1/2 teaspoon ground cumin1/4 teaspoon coarse salt1/8 teaspoon cayenne pepperGrape Seed Oil1 1/4 pounds thick cut top sirloin steaksCorn Tortillas3 cups shredded red cabbage1 lime, cut into wedges1/2 cup cilantro, choppedCucumber-Avocado Salsa (recipe below)

Directions:

Another simple recipe…

Grab a bowl, combine the chili powder, garlic, cinnamon, cumin, coarse salt, and cayenne pepper and mix well. Lightly coat the steaks with grape seed oil and coat with the seasoning mixture.




Cover the steaks and place back in the refrigerator for 4 hours. Prepare the grill for medium-high direct grilling and place the steaks on the grill. Grill until desired doneness (medium-rare, about 3 minutes per side), remove from the grill and let rest, covered by tin foil. As the steaks rest, prepare the tortillas by placing them on the grill for about 30 seconds, turning over after 15 seconds. After the steak has rested for about 10 minutes, slice the steak and place a bit of the cabbage, steak, salsa, and a squeeze of lime juice, and a tad bit more cilantro.




Beer Bison Steak SandwichesBison is leaner than beef and an acceptable protein to be had in a sandwich. Is beer ideal for a post workout bevy? Some studies actually suggest that it is, I don’t agree with them, but they still stand by their findings (they claim it helps usher nutrients to the muscle, what they don’t cover are the estrogenic properties of beer).

With that, Guinness is one of the few beers that actually has stuff in it that’s good for you. And this is an incredibly tasty sandwich. So, I’ve made the executive decision that with all the good that adding 1 cup of Guinness will do your taste buds, it dramatically outweighs the insignificance of any diminutive damages such a small amount of beer would do to your hormones – which is pretty much, if not, nothing.

So have this post workout. It’s quite possibly the tastiest and the hartiest meal we have here.

Ingredients

1 cup Guinness beer or other stout1/2 cup finely chopped sweet onion2 tablespoon molasses (not blackstrap)1 tablespoon chopped fresh rosemary , or 1 teaspoon dried1 tablespoon minced garlic1/4 teaspoon Worcestershire sauce1 pound boneless bison rib-eye steaks, 1 1/2-2 inches thick24 cremini mushrooms, stems removed1 large red onion, cut into 1/4-inch-thick slices2 tablespoon grape seed oil1/2 teaspoon saltFreshly ground pepper to taste4 slice(s) rye bread, 1/2-3/4 inch thick




Directions

1. Combine beer, sweet onion, molasses, rosemary, garlic, and Worcestershire sauce in a large sealable plastic bag. Add steaks. Seal the bag, shake and turn it, and refrigerate, flipping over and shaking the bag from time to time, for 12 to 18 hours.

2. Preheat a grill to medium. Remove the steaks from the marinade and pat dry. Reserve 1 cup marinade (discard the rest). Brush mushroom caps and onion slices with oil, sprinkle with salt and pepper, and place in a grilling basket. Place the basket on the grill; place the steaks directly on the grill rack. Grill the steaks and vegetables until browned on the first side, 5 to 7 minutes. Turn everything over and grill until an instant-read thermometer inserted into the center of the steak registers 125°F for medium-rare and the vegetables are soft and lightly browned, about 5 minutes more. Remove from the grill and let rest for 5 to 10 minutes. Lightly grill or toast the bread.

3. Meanwhile, place the reserved 1 cup marinade in a small saucepan and bring to a simmer over medium-high heat. Boil until reduced by about half, 7 to 10 minutes.

4. Divide the mushrooms and onions among the pieces of toast and drizzle each with about 1 tablespoon of the reduced sauce. Slice the steak; divide among the sandwiches and drizzle with more sauce. Pour any accumulated juice from the steak over the sandwiches and serve with a fork and knife.




BBQ Pulled PorkWhoever decided to pull pork instead of slice it is a genius of far more importance than anyone who discovered electricity or that the world isn’t flat. I kid, of course, but my goodness is pulled pork an epic addition to the sandwich family.

Pork, again, is lean. Pulled pork can be on the fat side though because of where you’re pulling it from.

Ingredients

2 tablespoons barbecue seasoning, divided1 1/2 teaspoons salt, divided1 (5-lb.) bone-in pork loin center rib roast1 (15-oz.) can no-salt-added diced tomatoes1/3 cup cider vinegar1/4 cup no-salt-added tomato paste1 tablespoon Worcestershire sauce1/4 cup brown sugar2 tablespoons spicy brown mustard1 teaspoon black pepper2 teaspoons dried crushed red pepper12 multigrain buns

Dill pickles (optional)

Directions

1. Combine 1 Tbsp. barbecue seasoning and 1 tsp. salt; rub evenly over pork roast.

2. Stir together tomatoes, next 7 ingredients, remaining 1 Tbsp. barbecue seasoning, and remaining 1/2 tsp. salt in a 6.5-quart slow cooker. Add roast; cover and cook on LOW 9 hours or until meat shreds easily.




3. Remove roast; remove and discard bone. Shred meat using the tines of 2 forks. Return to slow cooker, and stir together with sauce; spoon over multigrain buns. Serve with pickles, if desired.

Slow Cooked BBQ ChickenPatients, again, is not my virtue when it comes to preparing food. So while I’ve never created this meal, I have had it made for me, and it’s absolutely wonderful.

Ingredients

2 teaspoons salt1 1/2 teaspoons paprika1/2 teaspoon garlic powder1/2 teaspoon pepper1 (3- to 3 1/2-lb.) cut-up whole chicken 1/3 cup ketchup 1/4 cup firmly packed light brown sugar2 tablespoons apple cider vinegar2 tablespoons bourbon 1 lemon, sliced

Directions

1. Stir together first 4 ingredients in a small bowl. Sprinkle over chicken. Place chicken in a single layer in a lightly greased 6-qt. slow cooker.

2. Whisk next 4 ingredients in a small bowl. Slowly pour mixture between chicken pieces (to avoid removing spices from chicken). Place lemon slices in a single layer on top of chicken.

3. Cover and cook on HIGH 5 hours (or on LOW 6 1/2 to 7 1/2 hours) or until done.

4. Transfer chicken pieces to a serving platter; discard lemon slices. Skim fat from pan juices in slow cooker. Pour pan juices over chicken; serve immediately.




Grilled Chicken Tequila BurgersBurgers of all kinds should be a staple in a man’s diet. And somehow we’ve managed to incorporate them into a healthy man’s diet. Go figure.

These guys are incredibly tasty. Get lean ground chicken breast, the rest is pretty simple. If you’re a hardgainer, go with white bread, if you’re after fat loss, whole grain is a better choice.

Ingredients

1 pound ground chicken breast3 tablespoons chopped fresh cilantro2 chopped garlic cloves1 seeded and chopped jalapeño pepper1/4 cup uncooked regular or quick-cooking oats2 tablespoons tequila 1 teaspoon lime zest3/4 teaspoon salt1/2 teaspoon pepperSliced bell peppers Sliced onions 5 hamburger bunsFat free mayo

Preparation

Preheat grill to 350° to 400° (medium-high) heat. Pulse ground chicken, cilantro, garlic, and jalapeño pepper in a food processor 3 to 4 times or until combined.

Add panko or oats, tequila, lime zest, salt, pepper; pulse until combined. Shape into 5 patties.

Grill, covered with grill lid, 4 to 5 minutes on each side or until a meat thermometer inserted in thickest portion registers 165°; remove from grill. Keep warm.




Reduce grill temperature to 300° to 350° (medium) heat. Grill sliced bell peppers and onions 4 minutes on each side or until tender. Serve burgers, bell peppers, and onions on buns with mayonnaise.




Halibut en PapilloteI had to put some fancy stuff in here for those of you guys that like to cook. And I’m one of you. On a hot, sunny summer day there’s nothing like opening the grill or the oven and making something delicious.

This is that thing.

If you’re looking for the right carb to pair with this, I like pasta with a very light cream or white wine sauce.

Ingredients

2 (4 to 6 oz) halibut filetsCracked black pepper1 shallot ½ lemon1 small bunch garlic scapes

Directions

1. Preheat oven to 400 degrees F.2. Rinse halibut under cold water, and pat dry.3. Place individual pieces of halibut on their own large sheet of parchment paper.4. Sprinkle halibut with black pepper.5. Top with shallot, lemon, and garlic scapes.6. Roll the parchment paper toward the halibut, created a sealed pouch for the fish.7. Place on baking sheet, bake for 15 minutes.




Beef ChillyThis is a perfect post workout meal because you can prepare it a week ahead of time and use it for the entire week. It’s not one of those meals that you have to make on the spot. Sure it takes preparation, but everything worthwhile does.

Ingredients

4 pounds boneless chuck roast, cut into 1/2-inch pieces2 tablespoons chili powder2 - 6-ounce cans tomato paste1 - 32-ounce container beef broth2 - 8-ounce cans tomato sauce2 teaspoons granulated garlic1 teaspoon salt1 teaspoon ground oregano1 teaspoon ground cumin1 teaspoon paprika1 teaspoon onion powder1/2 teaspoon ground black pepper1/4 teaspoon ground red pepper

Directions

Brown meat - in batches - in a oven over medium-high heat. Remove meat, reserving drippings in oven. Add chili powder to oven; cook, stirring constantly, 2 minutes. Stir in tomato paste; cook 5 minutes.

Return beef to oven. Stir in beef broth and next 9 ingredients; bring to a boil. Reduce heat to low, and simmer, uncovered, stirring occasionally, 1 1/2 hours or until beef is tender.




Flank Steak TortillasOk, I hyped tacos, but tortillas are the bee’s knees. This is something you can down in spades. Make a dozen of these guys and just have at it. Again, hardgainers go white flour, guys after fat loss go whole wheat.

1 (2-lb.) flank steak, trimmed2 teaspoons dried chipotle powder1/2 teaspoon salt2 teaspoons minced fresh garlic16 (8-inch) flour tortillas (optional)Guacamole Sauce

Preparation

1. Sprinkle steak evenly with chipotle powder and salt; rub with garlic.

2. Grill steak, covered with grill lid, over medium-high heat (350° to 400°) 8 to 10 minutes on each side or to desired degree of doneness. Cover loosely with aluminum foil, and let stand 5 minutes.

3. Cut steak diagonally across the grain into thin strips. Serve with tortillas, if desired, and Guacamole Sauce.




Egg White French ToastHere it is fellas, the holy grail of post workout meals. This has been a staple in my diet since before Moses wore short pants – if you watch the Sopranos and are a fan of Paulie Walnuts, you’ll know that reference.

Why do I like it and why is it such a great meal for hardgainers?

The carbs are great because they’re fast carbs. They’ll usher the protein right to your muscles, and maple syrup is one of the best sweeteners on the planet, health-wise and taste-wise. Egg protein is great protein – keep in mind you’re using egg whites, which can either be separated from the yolk or purchased pasteurized and all at your local grocery store.

Ingredients:

2-3 slices of whole wheat bread1 cup egg whitesSplash of vanilla extract2 tablespoons of 100% natural maple syrup1 spat of butter (although grape seed oil is a healthier alternative)1 tspn of cinnamon 1 spat butter

Directions:

Cover the heated pan with a spat of butter. As it melts and heats, pour your egg whites into a bowl. Put a splash of vanilla extract in there with it and mix it around. Add a slice of bread, let it soak for 30 seconds, flip if needed and do it again. Then plop it on your pan and let it fry for a couple minutes, flip, let it sit there until it reaches your desired consistency. When it’s done, do the same thing for the second slice, and the third slice if you’re really digging in. As they’re finished, add the cinnamon and syrup.




Post Workout ShakesFor each of the post workout shakes, only the ingredients are given for the simple reason that I don’t feel it’s needed to say “toss them in the blender and blend” after every recipe.

Instead, I’ll say it now; grab all the ingredients, throw them in your blender for 15 seconds or so, and then drink.

Add more liquid or less, depending on your desired consistency, then have at it and enjoy these delicious shakes after your workout.

Note: Make them before you head to the gym so you can have it right after your workout.

The Berry Blast1 scoop Iso Smooth1-2 cups assorted frozen berries (blueberries, raspberries, blackberries)1-2 cups skim milkOptional: 1 scoop Athletic Greens

Coconut Splash1 cup vanilla Iso Smooth2 cups 100% coconut water½ bananaIce cubes



https://www.bluestarnutraceuticals.com/link?id=9&aff=9&ref=man-diet




Peanut Butter Bomb1 cup chocolate Iso Smooth2 tbsp organic peanut butter2 cups skim milk Ice cubes

Cookies and Cream½ cup crushed Oreos2 cups of skim organic milk4-5 Ice Cubes1 Scoop Chocolate ISO SMOOTH

Berry Good1 Cup Frozen Strawberries1 Scoop Iso Smooth2-3 cups skim milk½ frozen banana

Banana Rama1 Banana1 Scoop Iso Smooth1 Scoop Athletic Greens2 cups skim milk or water







http://tracking.athleticgreens.com/aff_c?offer_id=123&aff_id=2083&source=man-diet


Healthy Recovery1 Scoop Athletic Greens1 Scoop ISO SMOOTH2 cups 100% Coconut Water½ apple1 tsp cinnamon

The AlkalizerLemon Juice1 scoop Athletic Greens1 Scoop Iso Smooth Protein Powder2 Cups of waterIce Cubs2 drops Vitamin D

the Man Mocha (Chad’s Favorite)1 Scoop Iso Smooth1-2 Shots EspressoIce Cubes1-2 cups skim milk

You can add a half a banana if you want some more substance.










Man Diet CocktailsI may get some flack for this, but what the hell…

There’s nothing quite like a nice, bourbon or whiskey based cocktail with a cigar after a long week of work. Make sure it’s well deserved, that is, do your work and do your workouts. Use the cocktails as a reward, not as the norm.

Alcohol in moderation isn’t the worst thing for you in the world. Beer is very estrogenic, so, sadly, stay away from it as much as possible unless, of course, you’re using it as a reward – something I do in the summer a lot. If you have scotch, drink it neat. But if you want to change things up, use any of these 3 cocktails to wow your guests, or to simply enjoy on your own after said long week.

The Old FashionedThis, men, is by far my favorite cocktail. It’s simple, easy to make, yet many still manage to get it wrong, often by over-sweetening it and adding too much soda water. This is the original cocktail, hence the name. So make yourself familiar with this lovely drink.

Ingredients:

1 cube of raw, unbleached sugarOrange peelAngostura bittersWater Ice cubesBourbon (can use any whiskey)

Directions:

Put 1 sugar cube in a gladAdd 3 dashes of angostura bitters




Add a splash of waterMuddle and mix them around until the sugar dissolvesFill the glass with ice cubesAdd the orange peelAdd bourbon to the top of the glass and stir

The ManhattanSecond only to the Old Fashion as the most had cocktail by yours truly. I don’t always have a cocktail, actually I rarely do preferring to taste the whiskey in all its naked glory, but when I do it’s usually an Old Fashion or a The Manhattan.

3 parts Canadian or Rye Whiskey 1 Part Sweet (red) vermouth 1 dash bitters

Make in mixing glass filled with ice. Stir until cold. Pour into cocktail glass and garnish with a maraschino cherry.

Whiskey SourAnother solid cocktail worth a try, you never know this may be your go to.

2 oz blended whiskey juice of 1/2 lemons 1/2 tsp powdered sugar 1 cherry 1/2 slice lemon

Shake blended whiskey, juice of lemon, and powdered sugar with ice and strain into a whiskey sour glass. Decorate with the half-slice of lemon, top with the cherry, and serve.




Concluding the CookbookAlas, we’ve come to the end of the cookbook. If you’re anything like me you’re going to find a few favorites, master them, then shut the book until you crave something new, which may be never.

I’m cool with that.

Run through them. Plug them into your schedule. Figure out what you could work into your routine along with whatever you’re eating right now, and enjoy.

The Man Diet isn’t a one off shot. This isn’t something you’re going to try, but something you’re going to do. So use everything we’ve given here to help you build the best body, both internally and externally and in The Years, as Lincoln’s quote at the beginning of the book would have you do.

As always, if you have any questions, ask them on the fan page that way everyone can benefit from the answer to the question, which I’ll provide as soon as possible.

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Documents

Chad Howse Presents… The Man’s Recipe Book · 2 pounds steak tips or sirloin steak/roast, poked all over with a fork and cut into 1 1/2-inch chunks 2 red bell peppers, seeded