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May 30 2020
Client Case Study – Brandon
Brandon was looking to get back into the gym, add lean muscle, and prioritize his nutrition in living a healthier lifestyle. Brandon was one of the very first guys to complete the Metabolic Performance Protocol and created massive results for himself. Read More 
May 30 2020
Client Case Study – Mike
Mike came to me with a solid foundation of habits. Already training consistently doing a mix of CrossFit / Hypertrophy training / Olympic Weightlifting, and paying attention to the types of food he put in his body. Read More 
May 25 2020
Low Fat, High Protein, Homemade Burgers
Here we have my homemade burgers recipe that are not only high in protein and super lean (low fat), but also mega simple, and we even sneak some vegetables in there as well for texture, flavor, and #health. I’m even showing you exactly how to pull accurate macros out these burgers using this approach. Read More 
May 20 2020
Preparing & Tracking Bulk Mixed Vegetables Stir Fry
I’ve been on a hardcore vegetable kick lately. Unsurprisingly, I’ve also been feeling really supreme. I wanted to eat a wider range of vegetables instead of just the standard broccoli, green beans, or peppers that covered the bases, this is what I came up with. Read More 
May 13 2020
5 Minute Garlic Green Beans (Crisp & Not Mushy!)
A bone simple approach to producing, crisp garlic green beans that retain a nice crunch when you eat them and you can easily cook them in bulk for your next food prep in 5 minutes. This approach also keeps them fresher longer so they retain that crisp texture. further into your food prep week. Read More 
May 9 2020
Understanding Steak Portions – Raw vs. Cooked
When you order a steak at a restaurant and the menu provides the weight of the steak, for example a 225 gram sirloin (or approximately 8 oz.), when you want to enter that meal to track it you need to remember that provided weight is for 250 grams RAW. Read More 
May 8 2020
Estimating Portion Sizes Can Go A Long Way
Estimating your portions goes a long way and the more consistently you weigh and measure your food the better you get at eyeballing what ~150 grams of rice and ~200 grams of chicken looks like. This becomes super beneficial when you don’t have the opportunity to weigh your food or if you don’t want to be that person who brings their food scale into the restaurant. Read More 
May 6 2020
The Correlated Relationship of Priority & Progress
Individual variability in where you choose to prioritize your nutrition and strength training in your life directly influences the rate of your progression. When evaluating your own rate of progress you have to include existing external commitments that may currently be a higher priority. Read More 
May 5 2020
Preparing For a Rainy Day
It’s a great idea to look out for future you who will inadvertently end up in a situation where you’re out of food and need a quick macro friendly meal on a “rainy” day (both literally and figuratively.) Read More 
May 5 2020
Theory of Diminishing Subjective Wellbeing
Most of us establish a slowly diminishing baseline of “normalcy” that just gets worse over time, although our perception of the baseline remains more or less the same. Read More 
May 3 2020
“Meals for Muscle” Live Cooking Show with Barbell Shrugged
This past Wednesday I had the opportunity to do my first ever LIVE cooking show with the Barbell Shrugged Podcast over a Zoom call from my kitchen. Read More 
May 1 2020
Combatting Training Inflammation with Omega Fatty Acids
Standard Western style diets are very high in pro-inflammatory omega-6’s yet low in anti-inflammatory omega-3’s – sometimes in upwards of a 20:1 ratio. Read More 
Apr 30 2020
How To: High Protein, High Flavor, Low Carb Yogurt
From the perspective of macronutrient distribution (especially protein) most yogurt kinda sucks…but not when you do this! Read More 
Apr 30 2020
A Solution to the Meathead Math Problem
Stop running out of prepped meat by Wednesday at lunch! All it takes is a little planning and some quick math to figure out exactly how much you should buy. Read More 
Apr 27 2020
Add Some Flex For More Success
Willpower is largely overrated. Knowledge is your key to success. With this knowledge you can understand how strategic implementation of “unhealthy” or “flexible” foods as I prefer to call them bolster overall adherence ultimately paving the path to your goals. Read More 
Apr 26 2020
Create a Meals Matrix For Endless Possibilities
Here is a sweet little graphic I put together consisting the most common foods I choose to eat semi-regularly (provided I can find them.) I even included my preferred plant based primary protein source. Read More 
Apr 26 2020
Asian Style Stir Fry Chicken Bowl
Asian stir fry is universally delicious and everyone should have a reliable, efficient way to cook this up on the reg. Read More 
Apr 26 2020
Baja Style Chicken Bowl
Who doesn’t love homemade Mexican style bowls. Lots of vegetables and easy and efficient to make. Plus almost 12 grams of fiber. 👊 Read More 
Apr 25 2020
Kale, Quinoa, Sweet Potato & Chicken Bowl
This is seriously one of the best tasting bowls you can make. The fresh lemon on the chicken and kale really puts this over the top. Read More 
Apr 24 2020
There are no magic amount of calories.
There is no magic amount of daily calories you should be eating to be “X” weight or the best macronutrient ratio for accomplishing “X”. Read More 
Apr 24 2020
7 Simple Habits For Success
7 Simple Habits for having success and getting the most out of your nutrition and lifestyle during quarantine. Read More 
Apr 20 2020
Shrimp, Jasmine Rice, & Broccoli Bowl
Just a little seafood twist on one the most classic of all staple healthy meals. Read More 
Apr 7 2020
Ahi Tuna Steak, Roasted Broccolini, & Potato Medley
Bust out the seared ahi tuna steaks when you want to impress somebody. Little do they know they are actually the simplest thing to cook. Paired with complex carbs of mixed potatoes and some fancy broccolini you’ll be able to trick any potential dating prospect into thinking you can actually cook. Straker Nutrition Co. has your back! Read More 
Apr 6 2020
Cast Iron Top Sirloin Steaks
Once you perfect this recipe and cooking these steaks just how you like them ordering a steak at a restaurant will never be the same. Read More 
Apr 5 2020
Pan Fried Beef Tenderloin, Boiled Russet Potatoes, & Steamed Broccoli
This became a staple meal after moving to Vietnam with fewer available options and no cast iron. Simple and efficient! Read More 
Apr 3 2020
Shrimp, Rice, Asparagus, & Onion Bowl
This bowl is perfect as either a pre or post workout meal as it is higher in carbohydrate and really low in fat so it will digest quickly. Quick and easy as only the vegetables have to be cooked. Read More 
Mar 20 2020
Oven Roasted Sweet Potatoes
A quality complex carbohydrate source that is very easy to make in bulk quantities and requires medium effort. Very low in fat, and also lower in carbohydrates per the actual volume of food you get. Read More 
Mar 18 2020
Egg + Spinach Scramble, Multigrain Toast, Strawberries, & Walnuts
Simple breakfast option that’s lower in carbs, higher in quality fats and simple to make. Read More 
Mar 17 2020
Chicken Tenderloin, Jasmine Rice, Steamed Broccoli, Carrots & Green Pepper
Very basic Simple Bachelor Food Prep bowl with some extra added variety in vegetables. Read More 
Mar 17 2020
Egg & Spinach Scramble + Proatmeal
What the hell is proatmeal? It’s basically oatmeal on steroids and you’ll never feel the same about plain old oats ever again. Pair it with this egg scramble for a big ass breakfast. Read More 
Mar 16 2020
Beef Tenderloin, Black Forbidden Rice, & Pan Steamed Asparagus
Another simple bowl this time with black rice! Read More 
Mar 15 2020
Cast Iron Seared Tuna Steaks
These Seared Tuna Steaks in the Cast Iron pan are absolutely delicious and so simple to make! The total prep and cook time is under 6 minutes. Read More 
Jan 27 2020
How You Can Make Food Prep Fun
Food prepping shouldn’t be thought about like a chore. Instead ask yourself this…How can I make this fun? When something is fun, it no longer feel like a boring chore. Today I’ve got some tips for you to help change your thoughts about your weekly food prepping session(s). Read More 
Jan 14 2020
What is Considered “Normal”
What is Considered “Normal” I would argue that most probably have a backwards perception on what is most difficult when it comes to nutrition, training, and lifestyle. Perhaps you might as well?Nutrition is easy. Training is easy (and fun!)However, committing to a lifestyle and nutrition habits outside the confines of what is considered socially “normal” …
What is Considered “Normal” Read More »
Dec 25 2019
Pan Fried Beef Tenderloin, Black Rice, & Pan Steamed Asparagus
One of the best breakfast choices in terms of quality carbohydrate, and omega 3 fats. On the low end for protein so you would want to pair this with a protein focused side as well. Read More 
Dec 25 2019
Chicken & Amy’s Organic Lentil Vegetable Soup
This chicken + soup combo is so MF good you’ll be praying for rain and gloomy days. Read More 
Nov 25 2019
Cubed Chicken Breast, Black Beans, & Steamed Green String Beans
A great little meal that can be made with minimal equipment, time and effort Read More 
Nov 25 2019
Cast Iron Chicken Tenderloin + Sweet Potato + Roasted Broccolini
A staple meal that is extremely easy to not only make but to bulk prepare that follows the basic principle of one primary protein source, one starchy complex carbohydrate source, and one fibrous vegetable. Read More 
Nov 24 2019
Matcha Overnight Oats
One of the best breakfast choices in terms of quality carbohydrate, and omega 3 fats. On the low end for protein so you would want to pair this with a protein focused side as well. Read More 
Oct 25 2019
Cast Iron Chicken Tenderloins
In the cast iron is one of the best ways to cook chicken. These tenderloins cook really fast and evenly with tons of flavor. Read More 
Jun 5 2019
Rotisserie Chicken, Microwave Sweet Potato & Broccoli
Specifically included for the “Fuck I don’t have any food” evening where you just find yourself unprepared on the way home from work and need something super fast you can grab from the G store, heat up, and fit within your targets. Read More 
Apr 29 2019
Egg + Spinach Scramble
A breakfast staple, with a few options for adjusting protein up and more or less spice. Read More 
Apr 25 2019
Cast Iron Sirloin Roasted Broccolini Purple Rice
This meal is funny because of the story behind the purple rice. I mixed with black forbidden rice with jasmine rice inside the rice cooker under the presumption it would turn out like homemade wild rice. Instead I received “purple” rice. Read More 
Apr 18 2019
Meat cereal Mixed Veggies
This is the ultimate Simple Bachelor Food Prep meal. It’s extremely simple and the only thing you really have to cook is the beef. Read More 
Apr 18 2019
Cast Iron Top Sirloin, Roasted Broccolini, Brown Rice, & Kale Salad
This bomb meal requires almost zero prep if you have your steak and broccolini bulked like you should. Chop a few vegetables, throw something in the micro and you’re good to go. Good for when you’re pretty hungry as it’s a larger meal. Read More 
Apr 13 2019
Oven Roasted Broccolini
A little twist and simple change up to one of the most commonly consumed vegetables of the western world. Read More 
Mar 29 2019
Chicken Tenderloin, Jasmine Rice, & Steamed Broccoli
This is seriously the ultimate post workout meal. Super low in fat, heavy in quality complex carbs and tasty as all hell. Read More
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