Tag archive


Muscle Building Chili

It’s Tuesday afternoon, 12:30 pm. You’re staring at the at the greasy sandwich and healthy baked chips from the cafeteria, while half-heartedly clicking through emails to get your inbox to zero.

Cheese oozes through your fingers and drips on your keyboard. You look up to see your co-worker Jeff.  That damn Jeff chuckles as he walks by, as the aroma of another “gourmet lunch” fills your nostrils.

You know how to cook and what to eat, but what’s holding you back? Jeff does it, why aren’t you?

 But Eric, I ‘m too busy to cook. I really don’t have the time! “

Bach Performance Muscle Building Chili

Yea, yea. I’ve heard every excuse in the book from clients trying to build an awesome body. They’re intelligent, hard-working college students, executives, and business owners but still lack time management skills to whip up a few healthy muscle-building meals for the week.

It’s not hard. It just requires some a shopping list, halftime during your teams Football game, and a little effort.

I’m gonna hook you up with one of my favorite recipes that’s an easy fix for healthy lunches. I cook this every so often, package it up in portable containers, and throw it in the fridge.

This way, all I have to do is grab the container on my way out the door after my 15 minute morning. Nuke the microwave safe container at work—So we can avoid BPA causing cancer— and voila: Healthy, quick, muscle-building lunch.

What is it?

Chili. Ridiculously tasty and meaty chili. Loaded with fresh vegetables, spices, and copious amounts of dead animal flesh, this stuff has tons of healthy fiber, muscle-building protein, and health promoting phytochemicals.

The GoodsChili Food Prep

– 1lb 93% Lean Grass Fed Ground Beef

– 1 lb Lean Spicy Chicken Sausage

– ½ lb Carrots

– ½ Onion

-1 Red Bell Pepper

-1 Yellow Bell Pepper

-1 Green Bell Pepper

-3 Jalapeno Peppers

– 1 Green Chili

– 3 serrano peppers

-1 banana pepper

– 1 Can Beans (Pinto, Garbanzo, or Black)- 15 ounces

– 1 Large Jar whole Tomatoes – 28 ounces

– 1 Tbs Minced Garlic

– Extra Virgin Olive Oil (to taste)

– Balsamic Vinaigrette ( to taste)

Seasonings: Cumin, Chili powder, cayenne pepper, salt, pepper, onion salt

Season to taste, I prefer a ginormous tablespoon of each. Or just add a shit-ton of Franks Red Hot, which makes everything taste good. 

Puttin’ It Together

Bach Performance Chili Muscle Building Lunches

Wash, peel, slice and dice yo’ veggies. Heat a giant pot to medium-high heat. Pour some olive oil and add your spices –This helps bring out the full flavor of the spices.

Onions, carrots, jalapeno, green chilis, garlic, bell peppers should be thrown in the pot and crisped for about 10-12 minutes.Meanwhile, open your beans and tomatoes and set aside. Throw in your meat for another 10 minutes.

Decrease the heat to low, adding in beans and tomatoes. Cover, simmer, and stir every 20 minutes or so. Cook for at least an hour.

I find the longer it cooks, the better it tastes. This bodes well for your next week’s lunches as the flavor deepens.

*P.S. This also works well with large groups or as a  healthy alternative to Game Day Pizza. 


Muscle Building Considerations

Some people like a base with their chili. Both pasta and rice are common options. If you’re needing the calories and looking to add some more muscle stick with rice, or a whole grain pasta noodle.  If you’re looking to get shredded, skip the base and eat the chili as is. There’s more than enough fiber and protein to keep you full. Luckily, chili works perfectly into your carb cycling routine as a muscle-building lunch.


Win Eric’s Favorite- Cookbook

Becoming a good cook – I hope I’m not ahead of myself– Is a great skill to have. Not only is it a huge part in making heathy and nutritious meals, it’s fun and a great way to spend time awesome people. Plus, it impresses girls… and their parents. Double score.

Post Inspired by Nate Green’s $17 Buys you Lunch for Days

5 Essential Nutrition Habits

Below are 5 essential habits via the Precision Nutrition System. These wicked-awesome 5 habits are pretty Kick-Ass! Why?!

Food for Life distributes food on an internati...
Food for Life distributes food on an international basis produced solely from vegan and lacto-vegetarian ingredients. (Photo credit: Wikipedia)

Well, they are easy to follow, especially if you looking to lose body fat ( NOT GAIN lotza MUSCLE) and optimize body composition without the work of calorie counting and spending countless hours logging and tracking your food choices (which is still a good idea).

Enough with my blabbing, here is the list.

1.)Eat Slowly and Stop at 80% Full. It takes 20 minutes for brain signals to kick in, take your time and enjoy your meal.2.)Eat Protein dense foods with each meal.

Women- 1 Palm (20-30g)

Men- 2 palms (40-60g)

–This will support positive nitrogen balance, leading to better muscle development, body composition, and metabolism.

3.)Eat Vegetables with each meal. ½ cup raw= 1 serving, aim for 10 servings between fruits and vegetables per day. 2 palms per meal!

–These are filled will all kinds of good shiznit, such as phytochemicals, fiber, and anti-oxidants. Fight cancer, fill up on good stuff, and be healthy!

4.)For Fat Loss, eat most carbs after exercise. Keeping carbs low until aftr exercise will promote burning stored fat before/during exercise.

–Keep carb choices slower digesting, such as sweet potatoes, potatoes, oats, quinoa, and whole wheat if you tolerate them.

5.)Eat healthy Fats Daily. Get roughly 30% of kcals and include healthy fats during each meal.

Get 1/3 from each type of fat, saturated, mono-unsaturated, and poly-unsaturated by varying your sources between lean meats, fish, nuts, and healthy oils.

For more information regarding Precision Nutrition check out my review of their level 1 certification below:



Berardi, Dr. John, and Ryan Andrews. The Essentials of Sport and Exercise Nutrition. second. Precision Nutrition. INC, 2012. 345-351. Print.

Go to Top