The
Daily
Fix
Test 3
Spiced Steak Salad
Successful application of dietary ketogenic metabolic therapy in patients with glioblastoma: a clinical study
Tabata squat
4 minutes of muscle-ups
Salad featuring seared flank steak seasoned with cumin, paprika, and cayenne, served atop a crisp medley of romaine, cherry tomatoes, cucumber, celery, red onion, and avocado.
More from Thomas Seyfried, using the ketogenic diet to treat patients with aggressive brain cancer.
The Tabata squats take 4 minutes—20 seconds of work followed by 10 seconds of rest, for 8 consecutive rounds. The 4 minutes of muscle-ups starts immediately after. Muscle-up reps need not be consecutive. Resting between reps is O.K. The total number completed is what counts.
Today is day 3 of 5 of our How Fit Are You testing series.
Use your weakest Tabata squat number for your score. E.g. if you squat 20-20-20-20-20-20-20-18 reps, your number is 18. Multiply your Tabata number by the number of muscle-ups completed to determine your score. Then reference the scoring table to determine how many points you earned today.
180-284 = 4 points
285-399 = 8 points
400-524 = 12 points
525-659 = 16 points
660+ = 20 points
We’ll use these points at the end of the week to determine your overall fitness score.
Ingredients
4 oz flank steak, sliced thin
1 Tbsp red onion, diced
1 cup romaine lettuce, chopped
¼ avocado, sliced
¼ Tbsp ground cumin
4 cherry tomatoes, halved
¼ cup cucumber, sliced
1 Tbsp butter
¼ tsp smoked paprika
1 Tbsp parsley, chopped
1 Tbsp olive oil
¼ tsp cayenne pepper
¼ cup celery, sliced
Salt and pepper to taste
1 lemon wedge
Macronutrients
Protein: 24g
Fat: 27g
Carbs: 8g
Preparation
Cook the steak: Heat the butter (1 Tbsp) in a pan over medium heat. Season the flank steak (4 oz) with ground cumin (¼ Tbsp), paprika (¼ tsp), cayenne pepper (¼ tsp), salt and pepper to taste. Sear the steak for 2-3 minutes per side, until cooked to your liking. Remove from heat and set aside to rest.
Prepare the salad: In a large bowl, combine the chopped romaine lettuce (1 cup), cherry tomatoes (4), sliced cucumber (¼ cup), sliced celery (¼ cup), diced red onion (1 Tbsp), and sliced avocado (¼.) Drizzle the salad with olive oil (1 Tbsp) and squeeze the lemon wedge (1) over the top. Toss gently to combine.
Serve: Slice the steak and serve it atop the salad then garnish with chopped fresh parsley (1 Tbsp.) Serve immediately, with extra lemon wedges if desired.
The study looked at two groups of patients with Glioblastoma multiforme (GBM). One group adhered to a ketogenic diet while the second group did not.
"Comparing the survival rates of the two groups, we see that the difference is 58.3% (66.7% versus 8.3%)..."
COMMENTS
10 singles
15x10=150
4 points
M/45/6’2”/ 218lbs
Charlotte, NC
17, 18, 18, 18, 18, 18, 18, 18
3 single Bar Muscle-ups on Cable Machine thing at the Hotel Gym
Took a 1 minute to get from Air Squat spot to the Bar Muscle-up spot
Thought it was 10 minutes long, so I did 21 total.
17 * 3 = 51
0 Points
10 ring MU first time doing MU in a year do to double elbow surgery
Sub banded good mornings for squats - tabata score: 10
Sub kipping pull ups for muscle ups - reps: 17
7 rmu