Yield: 1 large serving
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Estimated Calories: ~1000
Protein: ~55g
Carbs: ~95g
Fat: ~40g
Ingredients
Protein
1 steak or 1 lb chicken
Carbs
1.5 cups rice or potatoes
Fats
1–2 Tbsp butter or oil
Directions
Step 1 – Build the Carb Base
Cook your rice or potatoes using your standard method and keep the portion high. Let it rest so the texture finishes properly before serving.
This is where most people under-eat without realizing it.
Step 2 – Cook the Protein Properly
Season your steak or chicken and cook it over medium-high heat until browned and fully cooked. Let it build a real crust before flipping.
While it cooks, hit 15–20 pushups. No standing around.
Step 3 – Add the Calories
Add butter or oil during or after cooking and let it coat the protein and base. This increases calories without adding complexity.
You’re not making it complicated, you’re just making it enough.
Step 4 – Let It Rest
Let the protein rest for a few minutes before slicing. This keeps it juicy and easier to eat at this portion size.
Cutting too early turns a good meal into a dry one.
Step 5 – Build the Plate
Add your carbs first, then protein, then any remaining fat over the top. Keep it structured instead of mixing everything together.
It should look like a full plate you actually planned.
Step 6 – Sit Down and Eat the Whole Thing
Don’t pick at it or break it into multiple meals unless that’s intentional. This is one full serving for a reason.
If you’re serious about growth, this is what it looks like.
Step 7 – Finish Strong
Take your time but finish the plate. Don’t leave food behind just because you’re full.
This is the difference between “trying to gain” and actually gaining.
