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BODY
For load:
Back Squat 5-5-5
Shoulder Press 5-5-5
Deadlift 5-5-5
After a general warm-up, spend about 15 minutes on each movement.
Squat to a ball if necessary and work up slowly.
Focus on range of motion and quality over loading.
Record total weight added up for all three.
BELLY
Stuffed Chicken Breasts with Cream Cheese and Sun-Dried Tomatoes
Gourmet recipe in video
Simplified version written below
Chicken breasts filled with a rich cream cheese mixture, sun-dried tomatoes, and herbs, then pan-seared and baked.
Ultra-Simplified Oven Stuffed Chicken
Ingredients
2 (4 oz) boneless, skinless chicken breasts
Salt and pepper, to taste
¼ tsp garlic powder
½ Tbsp butter, melted
2 Tbsp cream cheese, softened
1 Tbsp sun-dried tomatoes, chopped
2 Tbsp shredded mozzarella
¼ tsp dried basil
Macronutrient Estimate (for 2 servings)
Protein: ~56g
Fat: ~22g
Carbs: ~3g
Preparation
Preheat oven to 375°F. Foil-line small dish.
Mix cream cheese, tomatoes, mozzarella, basil.
Cut pocket in each breast; season with salt, pepper, garlic powder. Stuff with cheese mix.
Place in dish; drizzle butter. Bake 20-25 min until 165°F.
Serve.
Notes
Hands-off: No searing, twine. Prep: 5 min.
Simplified: Skipped onion powder, oil drizzle, sides.
BRAIN
I know we are past Halloween and Thanksgiving, but Christmas is fast approaching and this article from Dr. Mary Dan Eades provides some great practical stuff about how to handle eating around the holidays so you don't lose all the hard work you've put in over the past couple of months in the gym!
Handling the Holidays
Planning for joy—and damage control—from Halloween to New Year’s
From: www.brokenscience.org
As Halloween approaches this Friday, marking the unofficial start of the holiday season, Mary Dan Eades offers a practical and good-humored guide to navigating the annual minefield of festive temptations. She walks us from trick-or-treat night through New Year’s Day with strategies for minimizing dietary damage while still enjoying the celebrations—everything from buying candy you don’t like to modifying Thanksgiving recipes, surviving parties, and resetting afterward. Her message is clear: with a little foresight and self-honesty, you can savor the season’s joy without sabotaging your health.