So you want to gain that lean muscle and be your strongest, fittest self…
Where do you start, and how can you see the best results as fast as possible, no matter your age?
In this episode, you’ll learn how to build muscle efficiently at any and every age!
In this episode, I’m going to go over:
-3 mindset shifts you’re going to need to have to gain muscle (especially if you’ve been in a weight loss phase recently)
-5 nutritional tips to accelerate those gains (thanks, Michelle)
-5 muscle-building foods and one delicious meal prep recipe using them
How your age factors in…
-And key workout hacks you need to see the best results possible.
Thank you to everyone who has left a review.
If you haven’t, please leave a review. It really helps spread the fitness love and keeps my podcast sponsor-free, so you don’t have to listen to any sponsorships!
00:00 – Intro
01:23 – Mindset Shifts
09:28 – Nutrition Tips
21:18 – Muscle Building Foods
23:30 – Pepper Steak Recipe
24:57 – Age and Muscle
31:22 – Workout Hack
Pepper Steak Recipe
Prep: 5 mins
Cook: 10 mins
Nutrition per serving:
• 12 oz. (340g) round beef, trimmed
• 4 tsp. plus 3 tbsp. soy sauce
• 1 tbsp. rice wine
• 3 tsp. buckwheat flour
• 2 tsp. coconut oil
• 1 large onion, sliced into strips
• 1 red bell pepper, sliced into strips
• 1⁄2 tsp. black pepper
• crushed red pepper flakes, to taste
Slice the beef into thin slices. Place in a bowl and add 4 tsp. of soy sauce, 1 tbsp. of rice wine, 1 tsp. buckwheat flour and season with freshly ground black pepper.
In a small bowl, mix 3 tbsp. soy sauce, 1 tbsp. water and 2 tsp. buckwheat flour, then set aside.
Heat 1 tsp. oil in a pan on high heat. Add the beef and cook for around 20 seconds letting the
beef brown. Next, stir the meat, cooking another 2 minutes and transfer onto a plate.
Add the remaining 1 tsp. of oil to the pan, add the peppers and onions and cook about 4-5 minutes. Place the beef back into the pan, add the prepared sauce and red pepper flakes
(optional). Stir fry for about 30-60 seconds on medium heat until slightly thickened.
Serve with rice and fried egg (not included in nutrition info per serving).
Store in the fridge for up to 4 days.
For a list of instructions, calories and the macro breakdown see the description below. Let’s jump in on how to prep that recipe!
Get the cookbook here: https://rschef.com
What ratio do you recommend for gaining muscle when you are menopausal?
Hi Paula! In the Macro Hacks program is a section on menopause with ratios specifically for gaining muscle to cycle. But the best way to start is always by tracking what you’re currently doing to adjust and meet yourself where you are at first!