Sausage with Paprika‑Spiced Cabbage
Savory sausage links are seared in butter and served over tender, paprika‑spiced cabbage with a rich garlic butter sauce and a light olive oil finish. See more →
3 rounds of the couplet:
Burpees
Row (calories)
Round 1: 15-12-9 reps
Round 2: 12-9-6 reps
Round 3: 9-6-3 reps
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Tender seared beef strips simmered in a garlic-horseradish cream sauce with herbs and butter, served over cauliflower mash or sautéed greens. See more →
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Mediterranean Chicken Zoodles
Chicken sautéed with eggplant, tomato, onion, and garlic, simmered into a rich, rustic skillet sauce and served over buttery zucchini noodles. See more →
4 rounds for time:
10 single-arm squat snatches
8 single-arm rows
6 single-arm push presses
4 single-arm Turkish get-ups
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3 rounds of the couplet:
Burpees
Row (calories)
Round 1: 15-12-9 reps
Round 2: 12-9-6 reps
Round 3: 9-6-3 reps
Start each round 10 minutes apart (at 0:00, at 10:00, at 20:00).
On the burpees, jump and touch a target 6 inches above your max reach.
See more →The Total
Back squat 1-1-1 reps
Shoulder press 1-1-1 reps
Deadlift 1-1-1 reps
Warm up for each, then take 3 attempts at each lift, trying to set a 1-rep-max.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →3 rounds for time:
Run 400 meters
4-lunge/4-press for 100 meters
With an empty barbell, lunge 4 steps, then push press 4 reps, then lunge 4, then push press 4, repeated until you’ve made it 100 meters. Front rack, back rack, or alternate at will.
See more →For load:
Clean and jerk 1-1-1-1-1-1-1 reps
Additionally, practice L-sits for 20 minutes.
See more →4 rounds for time:
10 single-arm squat snatches
8 single-arm rows
6 single-arm push presses
4 single-arm Turkish get-ups
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →3 rounds for time:
1,000-meter row
5 rounds of Strict Cindy
A round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
See more →5 rounds:
90-second bike sprint
Rest
Start each round every 5 minutes (rest 3.5 minutes.)
Additionally, accumulate 3 minutes of holding support on the rings.
See more →For load:
Overhead squat 7-7-7-7-7 reps
Additionally, practice rope climbs for 15 minutes.
See more →Sausage with Paprika‑Spiced Cabbage
Savory sausage links are seared in butter and served over tender, paprika‑spiced cabbage with a rich garlic butter sauce and a light olive oil finish. See more →Ingredients
8 oz pork sausage links (sugar‑free)
2 Tbsp butter (for cooking)
2 cups green cabbage, thinly sliced
½ small yellow onion, thinly sliced
2 garlic cloves, minced
1 tsp smoked paprika
½ tsp sweet paprika
¼ tsp crushed red pepper flakes (optional)
2 Tbsp heavy cream
Salt and black pepper, to taste
1 tsp apple cider vinegar (optional, for balance)
1 tsp olive oil (for finishing only)
Macronutrients
(per serving, makes 1)
Protein: 30g
Fat: 50g
Carbs: 6g
Spinach Parmesan Peppers
Bell peppers filled with garlicky creamed spinach and topped with a golden, crisp parmesan crust. See more →Ingredients
2 large bell peppers, halved and seeded
2 Tbsp butter
2 cloves garlic, minced
4 cups fresh spinach (or 1 cup frozen, thawed and drained)
¼ cup heavy cream
2 oz cream cheese
½ cup grated parmesan, divided
Salt & black pepper, to taste
Optional: pinch of nutmeg or crushed red pepper
Macronutrients
(per pepper, makes 2)
Protein: 16g
Fat: 36g
Carbs: 12g
Lasagna Breakfast Bowl
A breakfast bowl layered with savory beef marinara, warm ricotta, melted mozzarella, and eggs for a lasagna-inspired start to the day. See more →Ingredients
2 tbsp butter (for cooking)
8 oz ground beef
½ cup tomato sauce (sugar-free / low-carb)
1 tsp salt (or to taste)
½ tsp black pepper
1 tsp dried oregano
1 tsp dried basil
½ tsp dried thyme
½ tsp crushed red pepper flakes (optional)
½ cup ricotta cheese
1 clove garlic, minced (or ½ tsp garlic powder)
2 tbsp grated parmesan
½ cup shredded mozzarella (for topping)
2 eggs
1 tsp olive oil (to drizzle at the end)
Fresh parsley (optional, for garnish)
Macronutrients
(per serving, makes 2)
Protein: 48g
Fat: 48g
Carbs: 8g
Spicy Chicken Salad
Crisp greens and fresh veggies topped with spicy pan-seared chicken and served with a creamy or tangy dressing. See more →Ingredients
For the Spicy Chicken:
1 lb boneless, skinless chicken thighs or breasts
1½ tsp smoked paprika
½ tsp cayenne pepper (adjust to taste)
½ tsp garlic powder
½ tsp onion powder
¼ tsp chili flakes (optional for extra heat)
Salt & black pepper, to taste
1½ Tbsp butter (for searing)
For the Salad Base:
4 cups chopped romaine or mixed lettuce
1 medium tomato, diced or sliced
½ cucumber, sliced or chopped
¼ red onion, thinly sliced
Optional: sliced avocado or olives for extra fat
Optional Creamy Dressing (Keto Ranch-style):
¼ cup sour cream or full-fat Greek yogurt
1 Tbsp olive oil
1 tsp lemon juice
½ tsp garlic powder
½ tsp onion powder
Salt & pepper, to taste
Optional: chopped dill, parsley, or chives
Macronutrients
(per serving, makes 2)
Protein: 36g
Fat: 32g
Carbs: 7g
Horseradish Beef Skillet
Tender seared beef strips simmered in a garlic-horseradish cream sauce with herbs and butter, served over cauliflower mash or sautéed greens. See more →Ingredients
1 lb sirloin or ribeye steak, thinly sliced against the grain
Salt & pepper, to taste
1 tsp garlic powder
1 Tbsp butter (for searing)
For the Sauce:
1 Tbsp butter
2 cloves garlic, minced
½ cup heavy cream
1½ Tbsp prepared horseradish (sugar-free)
1 tsp Dijon mustard (optional)
1 tsp fresh thyme or ½ tsp dried
Salt & black pepper, to taste
Optional Add-ons:
2 Tbsp chopped parsley (for garnish)
1 tsp olive oil (for finishing — off heat only)
Serve over: cauliflower mash, sautéed spinach, or roasted radishes
Macronutrients
(per serving, makes 3)
Protein: 40g
Fat: 38g
Carbs: 3g
Mediterranean Chicken Zoodles
Chicken sautéed with eggplant, tomato, onion, and garlic, simmered into a rich, rustic skillet sauce and served over buttery zucchini noodles. See more →Ingredients
For the Chicken & Vegetable Skillet:
1.5 lbs boneless, skinless chicken thighs, cut into bite-sized pieces
1 small eggplant, diced (salted and drained*)
1 small yellow onion, thinly sliced
1 cup cherry tomatoes, halved (or ¾ cup canned crushed tomatoes, no sugar)
3 cloves garlic, minced
2 Tbsp butter (for cooking)
½ tsp dried oregano
½ tsp smoked paprika
Salt & pepper, to taste
Optional: 1–2 Tbsp chopped fresh basil or parsley
For the Zoodles:
2–3 medium zucchini, spiralized into noodles
1 Tbsp butter
Salt, to taste
Optional Finishing:
1 tsp olive oil (for finishing, off heat only)
Grated parmesan or feta cheese (optional)
Macronutrients
(per serving, makes 4)
Protein: 31g
Fat: 27g
Carbs: 7g
Philly Cheesesteak Skillet
Thinly sliced beef sautéed with onions and bell peppers in butter, smothered in melted provolone and served skillet-style. See more →Ingredients
1 lb ribeye or sirloin steak, very thinly sliced (freeze slightly for easier slicing)
2 Tbsp butter (for cooking)
½ large yellow onion, thinly sliced
½ green bell pepper, thinly sliced
½ red bell pepper, thinly sliced
2 cloves garlic, minced
1 tsp Worcestershire sauce (optional, check for sugar-free)
1 tsp paprika
Salt & black pepper, to taste
4 oz provolone cheese, sliced or shredded
Optional: 1 tsp olive oil (for finishing), chopped parsley for garnish
Macronutrients
(per serving, makes 2)
Protein: 48g
Fat: 45g
Carbs: 7g
Bruschetta Chicken
Pan-seared chicken topped with a buttery garlic tomato bruschetta mix and finished with a drizzle of olive oil. See more →Ingredients
6 oz boneless, skin-on chicken thighs or breasts
1½ Tbsp butter or tallow (for cooking)
½ cup cherry tomatoes, finely diced
1 small clove garlic, minced
1 Tbsp shallot or red onion, finely minced
1 Tbsp fresh basil, chopped
1 tsp balsamic vinegar (optional, for tang)
Salt and pepper, to taste
1 tsp olive oil (for finishing)
Optional: freshly grated Parmesan for garnish
Macronutrients
(makes 1 serving)
Protein: 42g
Fat: 39g
Carbs: 5g
Beef Jalapeño Casserole
Spiced ground beef, roasted cauliflower, and sharp cheddar baked into a cheesy, comforting casserole, topped with fresh cilantro and jalapeño heat. See more →Ingredients
1 lb ground beef (80/20 preferred)
1 small head cauliflower, cut into small florets (about 4 cups)
1 small onion, diced
2 cloves garlic, minced
1–2 jalapeños, sliced (seeds removed for less heat)
1 tsp smoked paprika
½ tsp cumin
Salt & pepper, to taste
2 cups shredded cheddar cheese
¼ cup heavy cream
1 Tbsp butter (for cooking)
2 Tbsp chopped fresh cilantro (plus more for garnish)
Macronutrients
(per serving, makes 4)
Protein: 38g
Fat: 45g
Carbs: 8g
Chicken Drumsticks with Zucchini Wedges
Crispy, oven-roasted chicken drumsticks coated in fresh herbs and spices, served alongside golden, caramelized zucchini wedges roasted in ghee. See more →Ingredients
For the Chicken Drumsticks:
6 chicken drumsticks (skin-on)
1½ Tbsp ghee, melted
1 tsp dried thyme
1 tsp dried oregano
½ tsp garlic powder
½ tsp smoked paprika
Salt & black pepper, to taste
For the Zucchini Wedges:
2 medium zucchini, cut into thick wedges
1½ Tbsp ghee, melted
½ tsp dried basil or Italian seasoning
Salt & pepper, to taste
Optional Finishing:
1 tsp olive oil (off heat drizzle)
Fresh parsley or lemon wedges (optional garnish)
Macronutrients
(per serving, makes 3)
Protein: 42g
Fat: 35g
Carbs: 4g
National War College Speech: Part 3
Questions on intensity, safety, and general physical preparedness
NFL Team Removes Seed Oils From Facility Meals
Titans head coach Robert Saleh says players “appreciate” the shift away from industrial oils
Mitochondrial Signaling Through the CoQH2/CoQ Ratio
How mitochondria remodel energy production in response to different fuel sources
Can Ketosis Prevent Sarcopenia?
Ketosis may support the cellular cleanup systems that decline with age
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A ketogenic “lean mass hyper-responder” showed no detectable plaque despite extremely high LDL levels
The History and Health Effects of Seed Oils
Nina Teicholz traces how industrial oils entered the food supply—and the evidence linking them to oxidation, inflammation, and chronic disease
Why Food Questionnaires Keep Misleading Nutrition Science
Predictive equation derived from 6,497 doubly labelled water measurements enables the detection of erroneous self-reported energy intake
‘Pharma, not really’
Why AI’s top young talent isn’t interested in a career at big drugmakers
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