A special post for the teamRIPPED Nation today! Labor Day is coming tomorrow and you will have the chance to stick to your goals with nutrition or throw in the towel and cheat. Y’all know what I want you to do! TRACK IT and CRUSH YOUR GOALS!

So instead of just cheering you on, I am going to give you some recipes and tricks to use as you spend time with family and friends. Have fun but still stay on the road to RIPPED.

Coach Wayne’s Labor Day NUTRITION PLAN

1. Your Workout – not really nutrition but impacts your nutrition. Get in a killer workout Monday morning. Start off right by building up a big calorie burn. Heck, even do a little double workout! A great combo is always Asylum Vol 1 Game Day + Overtime. You will be incinerating calories with that combo. Once you are done with your workout… you will have a big deficit already working in your favor.
2. Pre-Plan Protein – If you still want to hit your macros, easiest way it to pre plan your protein and get in a lot of that protein early in the day. Bank your carbs and fats for later in the evening when the grill will be going and you can really use those calories in tasty ways LOL Best tool I can give you is this article on Reverse Engineering Your PROTEIN Intake
3. Water – water – water! Soda, pop, beer, juice, etc all packs a lot of calories, lots of carbs, and very little value. Drinks can easily blow your budgets. So keep the water close and if you need something fizzy, try something like a LaCroix sparkling water. Even in terms of macros,  grabbing a Diet Dr. Pepper will keep you on track where a regular coke would add 40g+ of sugar.

Now For Some Recipes!

Grilled Mojo Chicken
(Makes 12 – 4oz servings)
8z serving = 269 cals – 46g protein, 3g carbs, 8g fat

Ingredients
•6 Chicken Breasts (8oz a piece)
•1/4C Orange Juice
•1/4C Lime Juice
•1/4C Extra Virgin Olive Oil
•1/4C Dried Oregano
•8 Garlic cloves smashed & roughly chopped
•2t Salt
•1t Black Pepper
•1t Garlic Powder
•1/2t Paprika

Directions

1. Remove all visible fat from chicken breasts (No work if you buy boneless, skinless breasts) – cut in half – butterflied.

2. Place chicken in a 1-gallon Ziploc Bag

3. Add all the marinade ingredients to the bag, seal & mix well

4. Place in the refrigerator for at least 4 hours or overnight (turn and/or mix occasionally)

5. Bring grill to medium heat/fire

6. Using tongs, add chicken to grill one piece at a time. Discard remaining marinade

7. Grill chicken over direct-medium heat for about 6-7 minutes per side

8. Remove & let rest for 5-10 minutes before slicing/devouring

9. Enjoy!

 

VEGGIE TRAY

This is my secret – if I have one… Cut up a huge veggie tray: carrots, bell peppers, celery, broccoli, cherry tomatoes, etc. You can munch on this all day and basically do no damage to your macros. And you get all the nutrients and fiber of the veggies. If you “need” some ranch, try to find Bolthouse Farms Yogurt Ranch. So good on the macros and the best light style ranch I have ever had.

Finally – PROTEIN FLUFF!

You can thank me later :)

Enjoy teamRIPPED but still on that road to ripped with me. I’ll check in with y’all on Tuesday :D

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