CrossFit South Rockland

Friday, May 7, 2010

CrossFit Football Omelet!

CrossFit Football Omelet!
By Robb Wolf
May 20, 2009

If your goal is some kind of mass gain and/or you are not overly concerned about Bikini season (think Greg Everett) you may need or want to do some BIG eating. Although liquid food is a good option in this regard, you CAN get in some serious cals by constructing your meal in a smart way. One method that is effective is dramatically increasing fat intake due to it’s caloric content…fortunately or unfortunately, it’s tough to just up-end a bottle of olive oil and really go to town! Well, here is a sneaky way to get in a load of protein, cals and nutrition all in one go.

Take 3 -4 pieces of applewood smoked bacon, dice it and begin cooking it in a pan. While the bacon is cooking get a bag of Trader Joe’s frozen broccoli out and scramble 6 eggs in a bowl. When the bacon is almost done add the bag of broccoli and 4-6 tablespoons of extra virgin olive oil. Let this mess cook until the broccoli is almost done, then add your eggs. If you turn the heat down and cover the whole thing you can finish out with a frittata (openfaced omelet) or you can keep the heat up and simply scramble it. In the picture you cannot see that there are two avacados diced in the plate, atop which the frittata sits.

You can construct this omelet in any way you want but just a back of the envelope calculation shows we have about 40-45g of protein, 100g of fat and about 10g of carbs from the broccoli. That’s over a thousand calories and when garnished with hot sauce or salsa it’s not too hard to pack one away. This is a pretty good way to get you towards the 4-6 thousand cals you might need to gain muscle or simply perform at your best.

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