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Lamb and Eggplant Moussaka
High-carb or low-carb for exercise
Deadlift 5-5-3-3-3-1-1-1-1 reps
Layered moussaka of spiced lamb, tender eggplant, and creamy cheese sauce.
Low and high carbohydrate isocaloric diets on performance, fat oxidation, glucose and cardiometabolic health in middle age males
Additionally, stretch for 20 minutes.
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Ingredients
For the Lamb Ragù:
1 lb ground lamb
1 small onion, finely chopped
2 cloves garlic, minced
1 cup canned diced tomatoes (no added sugar)
1 tsp dried oregano
½ tsp ground cinnamon
½ tsp coarse sea salt
½ tsp cracked black pepper
1 Tbsp butter or beef tallow (for cooking)
For the Eggplant:
2 medium eggplants, sliced into ¼-inch thick rounds
1 Tbsp butter or beef tallow (for cooking)
Salt, to taste
For the Cheesy Béchamel:
1 cup heavy cream
½ cup cream cheese
½ cup grated Parmesan cheese
1 egg, lightly beaten
¼ tsp ground nutmeg
Salt and pepper, to taste
Macronutrients
Protein: 142g
Fat: 250g
Carbs: 50g
Preparation
Preheat oven to 375°F (190°C).
Prepare the Eggplant: Sprinkle eggplant slices with salt and let them sit for 15 minutes to draw out moisture. Pat dry with paper towels. Heat butter or tallow (1 Tbsp) in a skillet over medium heat and lightly brown eggplant slices on both sides, about 3 minutes per side. Set aside.
Make the Lamb Ragù: Heat butter or tallow (1 Tbsp) in a large skillet over medium heat. Sauté onion (1 small) until translucent, about 4–5 minutes. Add garlic (2 cloves) and cook 1 minute. Add ground lamb (1 lb) and brown, breaking up meat, about 8–10 minutes. Stir in diced tomatoes (1 cup), oregano (1 tsp), cinnamon (½ tsp), salt (½ tsp), and pepper (½ tsp). Simmer on low for 20 minutes.
Make the Cheesy Béchamel: In a saucepan, gently heat heavy cream (1 cup) and cream cheese (½ cup) until smooth. Remove from heat and whisk in Parmesan (½ cup), beaten egg (1), nutmeg (¼ tsp), salt, and pepper.
Assemble and Bake: In a baking dish, layer half the eggplant slices, then all the lamb ragù, then the remaining eggplant slices. Pour cheesy béchamel evenly over the top.
Bake uncovered for 30–35 minutes until bubbly and golden on top. Let rest 10 minutes before serving.
This study compared 31-day low-carbohydrate, high-fat (LCHF) and high-carbohydrate, low-fat (HCLF) diets in competitive middle-aged male runners, keeping calories and training constant. Both diets produced equivalent high-intensity performance, but LCHF led to record-high fat oxidation rates, reduced average and variability of glucose, and improved glycemic control—especially in athletes with prediabetic glucose levels on HCLF. While LCHF increased total, LDL, and HDL cholesterol, the results suggest carbohydrate restriction can improve metabolic health without impairing performance.
COMMENTS
225, 245, 265
295, 315 (f), 315 (f), 295, 305, 315 (f)
Struggling to keep my grip on the bar above 300, any suggestions?
3x (280, 305, 325)
1x (335, 355, 365, 375x)
135-145-165-175-185-205-215-225-235
3x (175, 195, 225)
1x (245, 265, 285, 295)