The
Daily
Fix
For Load:
Spiced Lamb & Cabbage Skillet
Lifting heavy to treat osteoporosis
Deadlift 5-5-5-5-5 reps
A buttery one-pan lamb and cabbage dish with warm spices, tomato paste, and herbs.
The LIFTMOR-M (Lifting Intervention For Training Muscle and Osteoporosis Rehabilitation for Men) trial
Also, spend 20 minutes practicing the back roll to support on the rings.
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Ingredients
1 Tbsp butter
1 clove garlic, minced
2 Tbsp onion, finely diced
6 oz ground lamb (or beef)
2 Tbsp tomato paste
¼ tsp ground cinnamon
¼ tsp dried oregano
Pinch of ground nutmeg
½ cup green cabbage, thinly sliced
¼ cup beef broth (or water), as needed
Lemon Wedge
Crumbled Feta (garnish)
Sprig of dill (garnish)
Salt and pepper, to taste
Macronutrients
Protein: 35g
Fat: 45g
Carbs: 9g
Preparation
Sauté: In a skillet over medium heat, melt the butter. Add the garlic and onion, and sauté until fragrant and slightly softened, about 2–3 minutes.
Cook lamb: Add the ground lamb and cook for 5–7 minutes, breaking it up as it browns.
Season and sauté: Stir in the tomato paste, cinnamon, oregano, nutmeg, salt, and pepper. Cook for another 1–2 minutes, allowing the spices to bloom. Add the sliced cabbage and stir to combine. Sauté for 5–6 minutes, until cabbage is just tender but still has some bite. Pour in a splash of broth if the mixture seems too dry and simmer gently for another 2–3 minutes. Taste and adjust seasoning.
Serve: Top with crumbled feta, a sprinkle of fresh dill, and a lemon wedge.
Participants in this semi-randomized control study had two heavy days per week, focused on exercises like deadlifts, squats, and presses, alongside other plyometric movements performed at high intensity. After 8 months, researchers measured changes in bone mineral density, muscle strength, and physical function.
COMMENTS
90-95-100-105-110(4rep) kg
Sub:
Floor Press 205-215-225-235-245
*No ring work
100-110-120-125-130 kg
Modifications: Weight in kilograms.
Results: 90 - 100 - 110 - 120 - 125
Notes: limiting factor was grip strength. Stopped when sensed continuous reps would no longer be possible. As per personal philosophy, remember to repeat this reps/ weight combination at least twice more.