It’s very easy to make, cheap, healthy, filling, and super tasty. I can give you the recipe if you’d like.
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I’d love the recipe if you’re willing to share.
First, you can get this stuff at any Kroger and most grocery stores:
Get 2 packs of it, a pack of uncooked lentils, 3-4 chicken breasts, a can of coconut milk, a can of diced tomatoes, a tiny can of tomato paste, and a medium plastic container of leafy greens (spinach, kale, chard all work and I get a container that has a mix of the 3).
Put 2 cups of the lentils in a deep saucepan with 6 cups of the water, bring to a boil and cook on a low boil for 17-20 minutes, finishing when they’re tender. Drain and add salt.
Chop the chicken into big chunks (over an inch) and salt and pepper liberally. Mix one packet of the curry mix with 3/4 cup of water (calls for 1 cup but you want it thicker). Heat oil (vegetable or coconut) in a pot (I use a ceramic Dutch oven) on medium high. Add the chicken (should sizzle, oil needs to be hot). You just want to barely brown the chicken on all sides. Maybe a minute til it’s touched heat on all sides and you can’t see much raw chicken. Add the curry sauce, let sit for 30 seconds, pour the chicken and sauce out into a large bowl and set aside.
There will be some curry mix residue left. This is fine, add a bit more oil and add all the greens - you can hand shred them a little - until they’re soft, tender, and bright green. Reduce the heat to medium low. Open the diced tomatoes and drain some but not all of the liquid, add them, add the lentils.
Blend the coconut milk with the second curry mix packet, a quarter cup of water or less, and 2 tablespoons of the tomato paste. Add the blend, add the chicken and the sauce it’s in, cover and keep removing the top every 5-10 minutes and dumping the water that’s collected into a side dish or the sink. When the chicken is tender and comes apart with a fork, remove the top, turn the heat off and let it thicken.
I eat it over jasmine rice.
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Thanks man! Definitely gonna try this!!
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Thanks flap! Hopefully I can find something similar here. Bookmarked!
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This is the holy grail. I Don’t think I’ve ever experienced middle delt DOMs
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The first time I did lateral Raises lying sideways on an incline bench at 30-45 degrees, I had terrible middle delt DOMS. It is achievable!
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Thanks man.
So, the HIIB experiment is over. My hips are screaming at me and my back is on the verge of another serious flare-up. I really liked the conditioning aspect of the program, but let’s be serious, if you have any back or sciatic problems in your history, then
Day 1: Muscle Snatches and front squats
Day 2: Deadlifts and lateral lunges
Day 3: No legs, except for push presses
Day 4: Power Cleans
Day 5: Back Squats, BB Lunges
Day 6: Snatches
Day 7: Power cleans
Day 8: Overhead Squats and 100 deadlifts
Day 9: back squats, KB swings
Day 10: Power cleans
Day 11: Deadlifts
Day 12: KB swings
Day 13: Front Squats
Day 14: Jerks from the ground
Day 15: deadlifts
Day 16: snatches, overhead squats
Day 17: power cleans
Day 18: SLDL, squats, back rack lunges
Day 19: Jerks, hang high pulls, KB swings
Day 20: DB power snatches, back squat finisher
Day 21: power cleans, deadlifts
Day 22: overhead reverse lunges
It’s 3 on, one off, and only 1 day out of 22 days doesn’t have you doing heavy hip-hinge or leg stuff. My hips feel like they’re going to explode. I’d love to come back to this sometime, but for me and my personal injury history, it’s not something I can sustain without risking a serious setback. Props to @kleinhound for finishing it and going for seconds though, I really enjoy kicking the shit out of myself so it’s always depressing, but I take solace in the fact that I gave 100% effort to the workouts I did, and I had no qualms until I wasn’t able to pick up my eldest son this morning without groaning loudly in pain (not muscle soreness, joint soreness).
Also @Frank_C how does your hip feel looking at these, all heavy and high-rep, mostly to failure?
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I’m just going to write my own program and do it for a while to push some rep PRs. Will focus on a couple regular movements for a top set pushing reps/weight, followed by supersets to keep a bit of a conditioning aspect.
Day 1:
BB Seated OHP
95x10, 115x5, 135x5, 155x3, 135x20 (the spotter had his hands on the bar the whole fucking time, and he didn’t speak English. Didn’t realize he didn’t speak it until he was behind me and I told him not to give a liftoff, he just nodded when I asked for a spot. I had another couple in me but it was getting ridiculous. I know I had 20 solid reps in me and definitely beat my pr of 17 but it was a frustrating top set), backoff set of 95x12 with 5 second eccentrics
Cable Row
worked up to a top set of 12 on the stack x10, slow eccentrics and deep stretch
backoff set of 6x22
SUPERSET
DB Incline
50s x12, 60s x10, 70s x8, 80s x6
WPU
BW x 12, +25 x10, +35 x8, +45x5 failed before 6, dropped the weight and did 9 more BW
SUPERSET
Machine Preachers and Close Grip Knuckle Pushups for 2 sets to failure each
Lateral Raises
20s to failure 3x
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Current Program: Upper Lower split, 2x a week
Day 1:
OHP Overwarmup, max rep top set (current 135x20, move to 140 next week, + every time I hit 12)
Backoff set slow eccentrics
Cable Row Topset @ 12 on the stack, backoff set @50%, all slow eccentrics
Superset DB Incline 12, 10, 8, 6 (50-80, do 55-85 next week), and WPU 12, 10, 8, 6 (BW-45, do BW-45 next week)
Superset Machine Preachers and CG Pushups
Lateral Raises 3xfailure
Day 2:
Front Squats
Work up to top set for 1x5, backoff set at 135, 5 reps = up weight, 20 reps on backoff = up weight
RDLs and DB RDLs 10 and 10 for 3 sets. Hit all reps for 3x10 = up weight
Leg Curl and Leg Extension superset, 3x15, hit all reps for 3x15 = up weight
Leg Press max reps in 2 min, 40 reps = up weight
Standing Calf Raise, Seated Calf Raise superset 3xfailure
Day 3:
Incline Bench 3x5, hit all reps = up weight, backoff set, hit 20 reps = up weight
Hammer strength row 3x12, hit all reps = up weight
Crossovers and Pullover machine, 2x15, hit all reps = up weight
DB OHP and Upright Row SS, 2x12, hit all reps = up weight
Hammer Curls and DB OH Ext 2x15, hit all reps = up weight
Day 4:
BSS 2x10 each leg, hit all reps = up weight
Lunges for 10 minutes, beat reps
Adduction 3x10 slow reps, don’t worry too much about weight
Donkey Calf Raise 2x20, hit all reps = up weight
10 prowler sprints
Just want to do some basic progression here, hard work, high intensity, see how much I can progress. Volume is reasonable, 2nd leg day is definitely condition-y. Let’s run with it.
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I think I could manage as long as I get to choose my depth. 
Front Squats
185x5^, 135x20^
RDLs and SLDL superset
135 3x10^, 50s 3x10^
Leg Extension and Leg Curl superset
110 3x15^, 80 3x15^
2 min leg Press
290x45^
Standing Calf Raise, Seated Calf Raise, Dorsiflexion machine all to failure 3x, ^ on all
^ means I can raise the weights. Good starting point on everything for a nice long progression.
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Incline Bench
190 3x5^
Hoist Row
230 2x12, 1x8
Crossovers 11 on the stack 2x15^
Lat straight arm pulls 8 on the stack 2x15^
Unfortunately, that was it - workout was cut short, son had a half day and I only realized last minute and had to sprint out of the gym and got home just as his bus was arriving. Will have to do shoulders and arms tomorrow, which honestly is sweet, so who cares?
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I care.
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Hey Flap, hope all is well man.
As much as it sucks to not complete a program, you have to know when to fold 'em! I don’t think my hips would have let me get as far as you did.
I’m sure there is a lesson learned in there somewhere.
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Thanks, dude. I’d love to just push through pain and all that jazz, but I’m the main breadwinner and my kids need me to be active. The minute my hobby leaves me hobbled and I could have prevented it, I’ll feel selfish. It’s tough to hold myself back sometimes, especially during winter when it’s too cold to be comfortably running/biking and it’s not triathlon season anymore, but I can focus on gaining some strength and perhaps a couple lbs of muscle this winter, and then get back to the racing life in march-april.
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Shoulders and arms
DB OHP
60s 2x10 super slow eccentrics
Close grip chins
BWx10
+25x8
+45x6
+70x4
+90x4 PR I think?
Machine preachers and cable tri ext 2x15 each
100 diamond pushups
2x50 lateral raises
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Have bronchitis. Coughing up all sorts of shit. Smashed all my weights for my workout though.
BB OHP
95x5
135x4
155x4
140x13^
Cable Row
12 on the stack x13^
Superset
DB Incline
55x12, 65x10, 75x8, 85x6^
WPU
BWX12, +25x10, +35x8, +45x6^
Machine preachers, tri ext, lateral raises
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Triumph over adversity!
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