Monday, April 28, 2014

Awesome vegan lentil salad - A meal/appetizer for real fitness champions

Hey guys,

Today I want to show you my favorite legume salad recipe. It contains a lot of healthy stuff like vitamins, minerals, dietary fibres and good proteins. No matter if you are vegetarian, vegan or "normal" eater (whatever "normal" is...), this salad provides you with huge quantities of healthy ingredients that support both, your health and your muscles. Those of you who wonder that I, as a big fan of low carb nutrition, recommend lentils, which are high in carbs, should take a look at my article about the glycamic load (lentils have an acceptable glycamic load in my point of view).

Let's start with the tasty part...  

Ingredients for approx. 4 servings:

- 12.3 oz. (approx. 350g) red lentils, dry
- 1 small head of lettuce
- 3 cloves of garlic
- 2 bell peppers (red and/or green)
- 1 red onion
- 2 scallions (spring onions)
- 3 tomatoes
- 2-3 tsp. cumin
- 17 fl.oz. (approx. 500ml) organic vegetable stock
- parsley
- salt and pepper to taste
- olive oil

- Wash the peppers and cut them into small cubes. 
- Now peel the red onion and the garlic cloves and chop them into small pieces.  
- Heat some olive oil in a pan and braise the onion, the garlic and the pepper cubes lightly for a few minutes.
- Meanwhile wash the lentils properly and add them to the pan. Let it braise lightly for some more minutes.
- Subsequently add the cumin, some salt and pepper as well as the vegetable stock.
- Cover the pan with a lid and let it cook for 10 minutes and leave it to cool down afterwards.
- Wash the tomatoes and cut them to cubes (if you want to you can remove the tomato pulp).  
- Wash the scallions and the lettuce and cut it into smaller pieces as well.
- Finally put everything together in a big bowl, pour in some olive oil, add a bit parsley and mix it thoroughly.
- Enjoy!

Try it, enjoy it and love it!


Friday, April 4, 2014

The 2014 Freeletics + X Project - Week 13 - Workouts and Progress - Just 2 weeks left

Hey guys,

I really like the idea of Freeletics and the workouts are very effective and you can do them almost everywhere, but right now I am a bit bored of it...maybe it's because I am used to implement big changes into my workout plans every 6-8 weeks (and the Freeletics program lasts 15 weeks)...or maybe it's because I am using an old plan with fewer variations than newer plans of the Freeletics guys are (they create different ones for every customer at So, try it out and like it! I will "fight" myself through the last two weeks of the program and then I am gonna try another workout style again.

Results and progress of week 13:

Workout explanations:
Artemis - 50 Burpees, 50 Pull Ups, 100 Push Ups, 150 Squats, 50 Burpees
Hades- 3 sets of 25 Burpees, 15 Pull Ups, 15 Push Ups, 25 Burpees, 2x40 m run - as fast as possible
Venus - 4 sets of 50 Push-Ups, 20 Jackknifes (ab workout), 50 Squats - as fast as possible
Zeus - 4 sets of 5 Handstand Push Ups, 15 Pull Ups, 25 Push Ups, 35 Sit Ups, 45 Squats, 120 sec. Rest

Week 13:
Wednesday (26.03.2014) - Zeus (28:27 min.)
Thursday - rest day
Friday - rest day
Saturday - Artemis (26:45 min.)
Sunday - Hades (19:11 min.)
Monday - rest day
Tuesday - Venus (16:47 min.)

Weight: 194 lbs (88 kg)
Abdominal Circumference: 36 inches (91,5 cm)
Chest Circumference: 41,7 inches (106 cm)
Shoulder Breadth: 24,4 inches (62 cm)
Body Fat: 18,1 % (measured with a caliper)

No major changes so nothing to talk about...I guess I'm at a plateau and have to change my workouts to get new impulses for further accelerated body development. Anyway, I will finish the last two weeks and then we'll see.