Jacob Buick | Temple Gym

22nd January 2019

Nutrient Timing

“Is this an important factor to take into account”

One of the main misconceptions I face from a lot of people is thinking they have to be consuming 5-6 meals per day minimum to “keep their metabolism up.”

Thermic effect of food or what you would see as “keeping your metabolism up” is dictated by the caloric load or amount of the food consumed (and type) not the consistent intake of it.

One meal of 1200 calories will have the same affect as 3 meals of 400calories with the same macronutrient breakdown. The only real benefit to spacing foods out every 3 hours is the initiation of MPS (muscle protein synthesis) by the way of adequate consistent protein intake.

The take home message ;

Consume the number of meals per day that make adherence to calories and macros easiest for you. And …. if possible space out protein intake through the day for a small benefit

Peanut Satay Chicken

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Anything with peanut butter is amazing!


5ml rice bran/olive oil
5ml balsamic vinegar
20ml lemon juice (fresh/bottled)
25-50ml water (depending of preferred consistency)
10g Garlic
10g Brown onion
1/2 tsp Dried chilli flakes (fresh chilli is fine)
30g Peanut butter (smooth/crunchy)
100g Basmati rice (cooked weight/heaped 1/4 cup)
140g Chicken breast – cut off any fat (approx 1/2 large breast)
75g Broccoli


Easiest way to cook rice. Use a medium to large microwave safe container.
1 cup basmati rice
2 cups of water
Cook for 12 minutes on high, stir half way through.


Heat small size pot on medium heat. Add oil, onion and garlic and onion crarmelise. Turn down heat on low and add  balsamic vinegar, lemon juice, chilli flakes until the liquid is lightly simmering. Add peanut butter and stir through, gradually adding water. Once sauce has combined to a nice consistency take off the heat.
Steam broccoli trees (microwave steamer – 2-3 mins).
Thinly slice chicken breast and cook on medium heat on a non-stick pan.
Once broccoli and chicken are cooked you are ready to serve.
Serves: 1
Cal 532
Carbs – 32g     Fat – 22g     Protein – 46g     Fibre – 5g

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Slow Cooked Red Wine Beef

[vc_row][vc_column width=”2/3″][vc_column_text]This meal was so delicious and EASY! I made this to portion into 10 lunches for the week. If you aren’t going to make as many meals then you will not need to use as much of each ingredient. You can use whatever you like to eat to ensure you are getting vital micro-nutrients in your day.

I steam my vegetables using sweet potato, broccoli and cauliflower. Instead of steaming your sweet potato you could roast it or even have with rice instead (low carb option would be cauliflower rice).

Slow cooked beef recipe – 10 servings

349 calories (P-32.2g C-2.5g F – 17.1g)

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What you will need :


  • Slowcooker (Kmart $20)
  • 3 tier Electric Steamer (Kmart $39)


  • 1.7kg beef cheeks (trimmed to almost no fat)
  • 2 (230g) large onion – diced
  • 200g celery
  • 1/2 tbsp (50g) diced/minced garlic
  • 3 tbsp rice bran oil
  • 2 tbsp dried thyme leaves
  • 4 Bay leaves
  • 2 cup shiraz red wine
  • 1 cup beef stock (salt reduced)

[/vc_column_text][/vc_column][vc_column width=”1/2″][vc_text_separator title=”Method” title_align=”separator_align_left”][vc_column_text]Once you have cut the layer and/or any surrounding fat off the beef cheeks, crack Himalayan rock salt and pepper over both sides and push into the meat. (Save yourself time and ask the butcher the cut the fat off for you.

Mix together the oil, onion, celery and garlic in the slow cooker dish and spread out to cover the bottom. Place the beef cheeks on top of the first layer. Sprinkle thyme leaves and place the bay leaves evenly over the beef.

Pour in beef stock and red wine over top of beef.

Cook on Low for 10-12 hours. Depending on how much meat you use you may not need to cook it for that long, however on low I would advise at least 8 hours.

Once the beef cheeks are done, remove the meat from the liquid into a separate bowl and shred it with two forks. portion over vegetables of your choice.

Pour liquid into a fry-pan on medium heat and reduce until a gravy consistency and pour over meat and vegetables.[/vc_column_text][/vc_column][/vc_row]