Mackerel with Garlic Herb Butter
Mackerel fillets pan-seared and finished with a generous dollop of garlic herb butter. See more →
Eggplant Parmesan with Pork Rind Crust
Crispy pork rind–coated eggplant slices layered with sugar-free marinara and gooey melted cheese. See more →
For load:
3-3-3-3-3 reps of each:
Left-arm dumbbell overhead squat
Right-arm dumbbell overhead squat
Weighted ring dip
Tonkotsu Pork Ramen (Without Noodles)
A rich, slow-simmered pork bone broth served with tender pork belly, soft-boiled eggs, and veggies. See more →
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Spicy Tuna Lettuce Wraps
Creamy, spicy tuna salad wrapped in crisp butter lettuce leaves—cool, crunchy, and packed with bold flavor. See more →
Steak and Egg Breakfast Bowl
Seared steak, buttery eggs, and crisp sautéed veggies all layered into one bold and hearty breakfast bowl. See more →
Asian Chicken & Eggplant Stir-Fry
Tender eggplant and juicy chicken thigh sautéed in garlic, ginger, and coconut aminos, finished with scallions and sesame. See more →
12-minute AMRAP
Complete as many rounds in 12 minutes of:
15 dumbbell clean and jerks
15-calorie bike
Crab-Stuffed Avocados
Creamy avocados filled with a rich crab salad flavored with lemon, Dijon, and herbs. See more →
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Rigorous randomized trial finds no improvement in injury outcomes with parachute use. See more →
Roasted Turkey Thighs with Herb Cauliflower mash
Deep flavored thighs with crispy skin and rich herb butter over a garlic-rosemary cauliflower mash See more →
Spaghetti Squash Carbonara with Crispy Bacon and Parmesan
A creamy, rich carbonara made with roasted spaghetti squash, crisp bacon, and a silky egg-based sauce. See more →
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Fran
21-15-9 reps for time:
Thrusters
Pull-ups
Men use 95-lb for thrusters.
Women use 65-lb for thrusters.
For load:
3-3-3-3-3 reps of each:
Left-arm dumbbell overhead squat
Right-arm dumbbell overhead squat
Weighted ring dip
Rest as needed between sets.
See more →7 rounds for time:
400-meter run
20 hip extensions
10 strict knees-to elbows
Additionally, stretch for 20 minutes.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For load:
Back squat 5-5-5-5-5 reps
Additionally, practice handstands for 20 minutes.
See more →12-minute AMRAP
Complete as many rounds in 12 minutes of:
15 dumbbell clean and jerks
15-calorie bike
Men use 45-lb dumbbells.
Women use 30-lb dumbbells.
4 rounds for time:
20 L pull-ups
40 push-ups
60 lunge steps
The L pull-ups will likely slow you down. Go as fast as possible on the other exercises.
See more →Rest
Rest day
Happy Thanksgiving!
Enjoy the recovery time, or make-up anything you missed from last week.
See more →5 rounds for time:
1-minute handstand hold
400-meter run
Each round, the handstand hold does not need to be unbroken. Accumulate a total of 60 seconds before running again.
See more →For load:
Deadlift 5-5-5-5-5 reps
Also, spend 20 minutes practicing the back roll to support on the rings.
See more →Mackerel with Garlic Herb Butter
Mackerel fillets pan-seared and finished with a generous dollop of garlic herb butter. See more →Ingredients
2 mackerel fillets (~5–6 oz each), skin on
Salt and pepper, to taste
1 Tbsp butter or tallow (for searing)
2 Tbsp butter, softened
1 clove garlic, finely minced
1 tsp fresh parsley, chopped
½ tsp fresh dill or thyme (optional)
½ tsp lemon zest
Pinch of salt
Lemon wedges
1 tsp olive oil (cold drizzle)
Extra chopped herbs for garnish
Macronutrients
(makes 2 servings)
Protein: 30g
Fat: 40g
Carbs: 1g
Eggplant Parmesan with Pork Rind Crust
Crispy pork rind–coated eggplant slices layered with sugar-free marinara and gooey melted cheese. See more →Ingredients
1 medium eggplant, sliced into ¼-inch rounds
Salt, for sweating
2 eggs, beaten
1¼ cups crushed pork rinds
½ tsp garlic powder
½ tsp Italian seasoning
1½ Tbsp butter or tallow (for frying)
1 cup sugar-free marinara sauce
1 cup shredded mozzarella cheese
¼ cup grated Parmesan cheese
Optional: 1 tsp olive oil (cold drizzle)
Optional garnish: chopped basil or parsley
Macronutrients
(makes 4 servings)
Protein: 20g
Fat: 17g
Carbs: 4g
Tonkotsu Pork Ramen (Without Noodles)
A rich, slow-simmered pork bone broth served with tender pork belly, soft-boiled eggs, and veggies. See more →Ingredients
For the Broth (Tonkotsu-style):
2 lbs pork neck bones or pork femur bones
1 onion, halved
4 garlic cloves, smashed
1-inch knob ginger, sliced
1 Tbsp apple cider vinegar (to extract minerals)
10 cups water
Salt, to taste
For the Toppings:
6 oz pork belly, sliced
2 eggs (soft-boiled)
½ cup bok choy, halved
¼ cup shiitake mushrooms, sliced
1 green onion, chopped
1 tsp toasted sesame oil (for finishing)
1 tsp coconut aminos or tamari (optional, for salt & depth)
Optional: chili oil or crushed red pepper
Macronutrients
(makes 4 servings)
Protein: 30g
Fat: 26g
Carbs: 2g
Spicy Tuna Lettuce Wraps
Creamy, spicy tuna salad wrapped in crisp butter lettuce leaves—cool, crunchy, and packed with bold flavor. See more →Ingredients
1 can (5 oz) wild-caught tuna, drained
2 Tbsp mayonnaise
1 tsp sriracha (or to taste, no sugar added)
½ tsp lemon juice
½ tsp sesame oil (optional, for flavor)
1 green onion, finely chopped
1 small celery stalk, finely chopped
Salt and pepper, to taste
6 large butter lettuce leaves (or romaine)
½ avocado, sliced
Optional garnish: sesame seeds, extra green onion, cilantro
Optional: 1 tsp olive oil (cold drizzle)
Macronutrients
Protein: 31g
Fat: 42g
Carbs: 5g
Steak and Egg Breakfast Bowl
Seared steak, buttery eggs, and crisp sautéed veggies all layered into one bold and hearty breakfast bowl. See more →Ingredients
6 oz flank or sirloin steak
2 large eggs
1 Tbsp butter (for eggs)
1 Tbsp ghee or butter (for steak)
¼ cup spinach, chopped
¼ cup red bell pepper, diced
1 Tbsp red onion, finely chopped
Salt and pepper, to taste
Optional: 1 tsp olive oil (finishing) or hot sauce
Macronutrients
Protein: 54g
Fat: 38g
Carbs: 4g
Asian Chicken & Eggplant Stir-Fry
Tender eggplant and juicy chicken thigh sautéed in garlic, ginger, and coconut aminos, finished with scallions and sesame. See more →Ingredients
2 small Asian eggplants (or 1 large), cut into ½-inch thick wedges
¾ lb boneless, skinless chicken thighs, cut into bite-sized strips
Salt and pepper, to taste
2½ Tbsp ghee or unsalted butter (for cooking)
1 clove garlic, minced
1 tsp fresh ginger, grated
2 Tbsp coconut aminos
1 tsp rice vinegar (optional)
1 tsp toasted sesame oil (finishing only)
1 scallion, sliced
Optional: ½ tsp red pepper flakes or sliced fresh chili for heat
Macronutrients
(makes 2 servings)
Protein: 29g
Fat: 27g
Carbs: 8g
Crab-Stuffed Avocados
Creamy avocados filled with a rich crab salad flavored with lemon, Dijon, and herbs. See more →Ingredients
2 ripe avocados, halved and pitted
4 oz lump crab meat (drained and shell-free)
2 Tbsp mayonnaise
1 tsp Dijon mustard
1 tsp lemon juice
½ tsp lemon zest
1 Tbsp chopped celery
1 Tbsp finely chopped red onion
1 Tbsp chopped fresh parsley
Salt and pepper, to taste
Optional: 1 tsp olive oil (cold drizzle)
Optional garnish: extra parsley, paprika, or a lemon wedge
Macronutrients
(per avo, makes 2)
Protein: 28g
Fat: 48g
Carbs: 6g
The Thanksgiving Sides
Pork rind stuffing, bacon chive rolls, and mini pumpkin pies See more →Ingredients
Pork Rind Stuffing
Ingredients
6 Tbsp butter or ghee
½ medium onion, diced
3 stalks celery, diced
3.5–4 oz pork rinds, broken into crouton-sized pieces
1 large egg, beaten
1 egg yolk
½ cup chicken bone broth
¼ cup heavy cream
½ tsp rubbed sage or poultry seasoning
½ tsp dried thyme
Salt and pepper, to taste
Optional: 2 Tbsp melted butter for drizzling before baking
Macronutrients
(per serving, makes 2)
Protein: 10g
Fat: 50g
Carbs: 3g
Bacon Chive Rolls
Ingredients
3 oz cream cheese, softened
1 cup shredded cheddar cheese
2 eggs
1 cup heavy cream powder
1.5 tsp baking powder
¼ tsp salt
¼ cup heavy cream (liquid) or 2–3 tbsp water if the dough becomes too thick
1 tbsp melted butter
1 cup cooked chopped bacon
2 tbsp chopped chives
Macronutrients
(per serving, makes 6)
Protein: 12g
Fat: 33g
Carbs: 2g
Mini Pumpkin Pies
Ingredients
Pork Rind Crust + Lattice:
3 cups finely crushed pork rinds
⅓ cup melted butter
2 eggs(1 for crust, 1 for lattice)
Optional:* 1–2 tbsp sweetener for a slightly sweet crust
Pumpkin Pie Filling:
1 cup pumpkin puree (not pumpkin pie filling)
2 eggs
½ cup heavy cream
¼–½ cup allulose or monk fruit
1 tsp vanilla
1–1½ tsp pumpkin pie spice
(Or use 1 tsp cinnamon + ¼ tsp nutmeg + ⅛ tsp ginger + ⅛ tsp cloves)
Pinch salt
Macronutrients
(per serving, makes 6)
Protein: 13g
Fat: 26g
Carbs: 3g
Roasted Turkey Thighs with Herb Cauliflower mash
Deep flavored thighs with crispy skin and rich herb butter over a garlic-rosemary cauliflower mash See more →Ingredients
For the Herb Butter Turkey Thighs:
2 bone-in, skin-on turkey thighs (approx. 1.5–2 lbs total)
3 Tbsp butter, softened
2 tsp fresh rosemary, minced
2 tsp fresh thyme, minced
1 tsp garlic powder
1 tsp salt
½ tsp black pepper
1 lemon, zested
1 Tbsp olive oil (for drizzling after cooking)
For the Garlic-Rosemary Cauliflower Mash:
1 medium head cauliflower, chopped into florets
2 cloves garlic, peeled
2 Tbsp butter
2 Tbsp full-fat coconut cream (or heavy cream)
1 tsp fresh rosemary
minced Salt and pepper, to taste
Macronutrients
(per serving, makes 2)
Protein: 66g
Fat: 60g
Carbs: 4g
Spaghetti Squash Carbonara with Crispy Bacon and Parmesan
A creamy, rich carbonara made with roasted spaghetti squash, crisp bacon, and a silky egg-based sauce. See more →Ingredients
1 medium spaghetti squash (yields ~3 cups cooked strands)
1 Tbsp butter or tallow (for cooking)
4 slices sugar-free bacon, chopped
2 cloves garlic, minced
2 large egg yolks
½ cup grated Parmesan cheese
Salt and black pepper, to taste
Optional: 1 tsp olive oil (cold drizzle for finishing)
Optional garnish: chopped parsley or extra Parmesan
Macronutrients
(per serving, makes 2)
Protein: 23g
Fat: 28g
Carbs: 7g
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The field routinely produces implausible findings and urgently needs structural reform.
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the bumbling biochemist explains
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Rigorous randomized trial finds no improvement in injury outcomes with parachute use.
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Garlic Butter Shrimp Stir-Fry with Zucchini & Peppers
Shrimp stir-fried in garlic butter with crisp zucchini and bell peppers for a light, protein-packed, meal.
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Why GLP-1 drugs fell short and why ketogenic therapy may hold promise.
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