Contrast Training for Size
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Contrast Training for Size

Contrast training is a unique way to optimize results. Read this article by Lee Boyce about how to incorporate it into your training to pack on lean muscle mass.

By: Lee Boyce Added: March 25th, 2013
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  1. #1
    Smeagol on Steroids Mercuryblade's Avatar
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    Sandwich of the Gods

    Big claim I know, but if you make this I think you will agree.
    This is based off a sandwich I had in Rome that I absolutely loved. It has become of a bit of a tradition that I make for my friends when they come over.

    You will need:
    Lemon juice (best if fresh squeezed)
    1/4 Lb Hard Salami
    1/4 Lb Pepperoni
    1/4 Lb Pastrami
    Lettuce (I find romaine to work best, although spinach I imagine would taste good)
    Black Olives
    Burger chip style pickles
    Dijon Mustard
    Olive oil
    Red-wine vinagerette
    Cracked pepper
    A dash of sea salt
    Whole grain bun/roll 8-12" in length, with a good chewy crust

    Preheat oven to 375 degrees.
    Cut your whole grain roll like you would any sandwich
    On your bottom half, spread olive oil on sandwich face, at least enough to lightly coat the entire surface.
    On top half, spread small amount of red wine vinegar on surface, make sure not to saturate bun as this will ruin the flavor. Spread mustard on after.
    Next put your meat on the bun, I usually put the pepperoni on top, as I think that tastes the best when it gets a little crispy.
    Put on your olives. Squirt/pour/whatever a couple teaspoons of lemon juice on meats.
    Add cracked pepper, and a dash of sea-salt. Leave sandwich open faced, and place both halves on cookie sheet.
    I found the cooking time to really vary on this sandwich depending on what roll is used, so check on the sandwich after 5 minutes.
    The edges of the crust should just be barely turning brown and the pepperoni should be curling and getting slightly crispy when it is ready to pull out.
    Add your lettuce and pickles to the cooked sandwich.

    This is also really good with Heineken or a Stella Artois.
    My computer at work hates fitday so there are no macro's at the moment.
    http://www.senseaboutscience.org.uk/

    Starting Current
    Bench: 45 lbs Bench: 235 lbs
    Squat: 95 lbs Squat: 285 lbs
    Deadlift: 100 lbs Deadlift: 330 lbs

  2. #2
    Smeagol on Steroids Mercuryblade's Avatar
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    Macros

    Here's the breakdown for the sandwich

    Calories: 1,729
    Fat (g) : 121.0
    Carbs (g) : 69.6
    Protein (g) : 87.7

    The carbs are probably going to vary depending on what kind of roll you get, for Fitday I said it was the equivalent of 4 thick slices of whole wheat bread.
    http://www.senseaboutscience.org.uk/

    Starting Current
    Bench: 45 lbs Bench: 235 lbs
    Squat: 95 lbs Squat: 285 lbs
    Deadlift: 100 lbs Deadlift: 330 lbs

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  4. #3
    Da Bears slashkills's Avatar
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    That looks great, ill do it and add ham and bacon also. Cant have a sandwich with out bacon.

  5. #4
    Senior Member
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    that sounds tasty as **** I wish i had one right now

  6. #5
    Resolute -JM-'s Avatar
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    Quote Originally Posted by slashkills View Post
    That looks great, ill do it and add ham and bacon also. Cant have a sandwich with out bacon.
    & cheese

    Sounds great MB. Similar to the Subway Italian BMT?
    This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy - George Bernard Shaw

  7. #6
    phil 4:13 Bako Lifter's Avatar
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    That looks freaking amazing.

  8. #7
    Wannabe Rick James Genacide's Avatar
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    Sounds a lot like the Subway cold cut trio or the Italian.
    "Those who would give up essential liberty to purchase a little temporary safety, deserve neither liberty nor safety." -- Benjamin Franklin

  9. #8
    Senior Member
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    Y6a but SUBWAY is wayyyyyyy to stingy on the cold cuts even if you double the meat!!!
    Quote Originally Posted by Genacide View Post
    Sounds a lot like the Subway cold cut trio or the Italian.

  10. #9
    Smeagol on Steroids Mercuryblade's Avatar
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    Quote Originally Posted by Genacide View Post
    Sounds a lot like the Subway cold cut trio or the Italian.
    I "watered it down" so to speak by adding the pepperoni and salami. The one in Rome was only made from pastrami, but at $12+/lb that's a pretty expensive sandwich.
    http://www.senseaboutscience.org.uk/

    Starting Current
    Bench: 45 lbs Bench: 235 lbs
    Squat: 95 lbs Squat: 285 lbs
    Deadlift: 100 lbs Deadlift: 330 lbs

  11. #10
    Wannabebig Member
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    damn that sounds good, and im real hungry right now too

  12. #11
    Wannabebig Member RUFF_RYDER's Avatar
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    mmmmm

  13. #12
    Strength Training/Crossfit hardgainer13's Avatar
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    i just copy and pasted that recipe down....cant wait to try it, sounds insane

  14. #13
    Getting into the game.
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    Reading that excited me slightly. I will definitely try this.

  15. #14
    Professional hobbit Focused70's Avatar
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    Here are three recent sandwiches....


    Cheeseburger deluxe


    Pastrami on rye with mustard


    Chopped liver, turkey and schmaltz sandwich.

    Schmaltz is Yiddish for "chicken fat".
    me: so this is the "pump" you speak of
    me: I could never figure out what people were talking about
    Relentless: like an all over body hardon, yeah


    Food log

    The Focused Chronicles

  16. #15
    A.K.A Goodwinner Goodwinm's Avatar
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    Quote Originally Posted by SobaAddict70 View Post
    Here are three recent sandwiches....


    Cheeseburger deluxe


    Pastrami on rye with mustard


    Chopped liver, turkey and schmaltz sandwich.

    Schmaltz is Yiddish for "chicken fat".
    DOB: 19/11/1989
    Height: 5ft 6.5
    Weight: 240

    Raw lifts..... (Just belt and chalk)
    Squat: 440
    Deadlift: 500
    Sandbag Military Press: 132 x 13
    Barbell military Press: 225 x 1
    Bearhug Sandbag Squat: 225 x 7

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