How I'm Food Preppin' Fast
🦵🏽🍑Plus, Week 1: Lower Body Focus Workout
Frens!
This week I’ve been on a meal prep tear using the panini press for everything but paninis.
Fast. Quick. Yum.
I ordered this one off Amazon when I had a revelation to just grill tofu in a panini press sandwich maker for that crunchy outer crisp without having to bathe it in frying oil.
Then, I went down the rabbit hole…
I sliced up zucchini, squash, red onions, portobellos, asparagus…
Tossed them in some olive oil with whatever seasoning you like. I gave trusty Old Bay a shot and love how my veggies turned out.
For the tofu, I just pressed it in my fave tofu press… ALWAYS press your tofu if you want it to absorb flavors/marinades.
Then slice it evenly so it cooks evenly in the press.
Toss in some soy sauce, a dusting of cornstarch for crispiness. Quick spritz of avo oil and pressed. Came out deeelish.
I recommend a firm tofu for this.
Anyway, this saved me a ton of time in meal prep this week and thought I’d pass it along.
Preparation = success.
Now, on to the main event.
The New Lower Body Focused Workout
4x week
Four-week cycle with an optional deload week in week five.
I’m already on week two and can feel I’m going to need a good deload after this one.
If you have shoulder issues and putting heavy loads on your back creates pain there, feel free to substitute. Let me know if you need suggestions. Heavy squatting exacerbates the arthritis in my right shoulder so I’m doing some workarounds here.
Enjoy! This one is an ass kicker AND a massive fat burner (with proper nutrition) so schedule in extra sleep on the evening of training days. Don’t put in all that work at the gym just to wipe it off the board when you get home.
Four Days a Week for Four Weeks
This works the whole bod but has a quads (aka thighs), hammies and glute emphasis.
Take an active rest day after workout #2.
Take two active rest days after workout #4.
Enjoy! And if you have any questions, drop them below. You’ve got this!
🏋🏻♀️WEEK 1 LOWER BODY WORKOUT
Most exercise demos are here»
Begin with your warm up per usual.
Relative Perceived Effort: 7 out of 10 (leave 3 reps in the tank)
Get 6-15 reps per set. If you can’t get 6, lower weight. If you can do 16+, increase weight next time.
Rest Days: See above
Begin your warm up with the Cal Poly Hip Flow:
⚠️DO NOT SKIP WARMING UP⚠️
If you want more info on warming up to working sets: https://deepkimchi.substack.com/i/138676589/how-to-test-your-pu